Get Outside And Play

My 2009 IronGirl Observations

2009-08-28T09:31:00.008-04:00

IronGirl is always an inspirational race for me. For many women, this is the first race they’ve ever done. Others haven’t attempted something athletic for years. Women of all shapes and sizes come out for this event. Some are fast and others a little slower. But no matter how fast – everyone eventually does 21.4 miles! Below are my observations from this years race:

Duck poop smells really bad… and tastes even worse. Note to all IronGirl participants – not all open water is as icky as Centennial Lake!
Seven minutes between waves means you tread water for quite a while.
The first woman out of the water this year was really, really, really fast!
I am pretty sure the swim was longer this year than last year.
Breaststroke and backstroke is acceptable if it gets you through the 0.62 miles of the swim. Congratulations to everyone, who before IronGirl, never would have imagined swimming that far.
• Secure goggles are a must – particularly if you are in a really big wave. My wave had no less than 175 participants!
• Buoys provide a perfect place to stop and catch your breath if needed. I apologize to anyone I hit with my wide stroke as I turned the buoys.
• Mountain bikes far outnumber tri bikes at this race. The speed at which some of these women move on their mountain bikes is inspirational.

Riding four across the road is not uncommon. Perhaps we should review blocking at the next Luna Bike Clinic!
I saw more people drafting cars than other cyclists… or maybe they were just waiting to pass?
I did not see any women walking their bikes up the hills…and there were some tough hills! Way to gut it out!
There is one really hard hill on the run. And you have to do it twice! Congratulations to everyone who ran up this hill. Of course, I think I ran slower than some walked!
IronGirl has one of the longest finishing chutes. It is great to have so many people cheering you into the finish.

• The cold duck sponge at the finish… AWESOME!

CONGRATS TO ALL RACERS!

LUNAFEST

2009-02-16T12:26:00.005-05:00

Come join Team Luna Chix DC at LUNAFEST™!

Date: Wednesday, March 4, 2009
Time: 7:00pm - 10:00pm
Location: Arlington Cinema N’ Drafthouse 2903 Columbia Pike, Arlington, VA

LUNAFEST™is a national traveling film festival featuring award-winning movies by…for…and about women. The ten short films – from quirky animation to touching documentary – celebrate the talents and stories of women around the world. See www.lunafest.org for more information.

Filled with stories of reflection and whimsy, hope and humor, grace and perseverance, LUNAFEST films are renowned for celebrating the talents and stories of women. Films include many off the traditional “festival circuit” and have won both industry awards and audience accolades. Collectively, LUNAFEST films captivate audiences, compel dialogue, and encourage participants to make a difference in their communities.

LUNAFEST™ is sponsored nationally by LUNA, maker of whole nutrition bars for women. Local hosts are Team LUNA Chix and LUNA Moms Club Powered by Stroller Strides.

All proceeds of LUNAFEST™ support charities focusing on women’s issues. This year, LUNAFEST will support the Breast Cancer Fund and Postpartum Support Virginia, an Arlington-based non-profit providing hope and help for women suffering from postpartum depression.

7:00 p.m. Silent Auction
7:30 p.m. Film Festival
BUY NOW

TICKETS:
$10 Advance
$15 General

HOSTED BY:
Stroller Strides and Team LUNA Chix

FOR MORE INFORMATION:
Contact us at 703-243-2904
www.lunafest.org

2009-02-13T14:41:00.003-05:00

A quick note for those who have asked about the race in Death Valley this weekend: It was definitely not the race I signed up for – but was, without a doubt, an adventure!

Quick run down:

• The average rainfall in Death Valley for the month of February is 0.42 inches and only 2.33 for the entire year. On the day of the race it rained nearly an inch. And it rained the day before!

• I saw the most incredible scenery including a double rainbow (the day before the race), one of which was so vibrant – you could see the violet end of the spectrum.

• I was so excited to take pictures of the rainbow, I jumped out of the car before it was in park – and it ran over my foot. Okay – not entirely, but enough to snuff my shoe off.

Due to flooding and 15 inches of snow (yes – snow) in Titus Canyon, we had to run the alternate route (trail run) to Badwater (below sea level).

• It rained nearly the entire race.

• It was windy.

• The new course was an out and back. It was a significant two mile descent to start and a gradual decent to the turn around. The reverse was true for the return.

• I think I added significant distance to the race weaving around the puddles and avoiding the mushy sand to find the best line to run.

• On the return – I no longer tried to avoid the mud puddles. There were just too many!

• Mud can be slicker than ice.

• You could see the finish line for three long miles.

• I only stopped once to walk for 20 seconds. I yelled at myself to keep running.

• The last two miles were the longest two miles I’ve ever run. I shuffled the entire two miles. I think it would have been faster to walk.

• I was a wet, cold, muddy mess when I finished.

• They had the BEST tangerines at the finish line. I think I ate the equivalent of 8 before they dragged me away!

• I wore shorts and a long sleeve shirt. My legs were freezing and my shirt was so wet – it stretched over my hands.• My feet were pruned.

• My shoes were full of mud and water.

• They may charge us extra to clean the rental car!

• It was miserable.

• It was incredibly fun.

• And I shared the experience with some great people – a couple friends I’ve known for a while and some I just met. I am in awe of the athletic talent of my friends!

And yes - I’ll definitely do this race again!

VO2 Max Test with Krista Schultz

2009-01-27T19:02:00.000-05:00

I have a confession...I just started using my heart rate monitor in November. After training and racing since 2004...I decided it was time. I was pretty unsure of what my training zones were and went off formulas I found online or asked others...I figured this was not the best way because everyone is different. So I decided to go in for a VO2 max test with Krista Schultz at Total Performance Inc.

Why VO2 Max Testing?

Planning and individualizing your training program is a key element in maximizing your training time and improving performance.

The VO2 max test results data reveals measurements showing the rate at which ventilation increases. It also determines the point at which lactic acid builds up in the blood steam during progressive exercise via a rise in carbon dioxide production. In addition the test shows the point at which your body is using fat as the primary energy source and the point where carbohydrates are the key energy source. With all this metabolic information the lactate threshold (LT). The LT represents a switch in energy systems, it is basically the body's shift from aerobic to anaerobic metabolism. It is crucial to establish training heart rate zones based around your lactate threshold. Vo2 max measures the amount of oxygen consumed during exercise. When it is measured at maximal effort, it is called Maximal Oxygen Uptake (VO2Max). VO2max or maximal oxygen consumption represents the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. The VO2 Max is the gold standard for measuring cardio fitness. The more fit you are, the higher your VO2 Max. Your heart, like any muscle, becomes stronger the more you exercise it. As you become more fit, your heart pumps more oxygenated blood with each beat.

So from what I understand...

This test is also used to determine my Efficiency along with training or heart rate zones. As I am increasing intensity...my heart rate is also increasing...so a bunch of numbers are also being output which shows VO2 and respiratory exchange ratio (RER). When the RER goes over 1.0 and continues over 1.0 I am burning more carbs than fats and my LT is achieved. When I am at my max effort my VO2 max is achieved. Comparing the VO2 value at LT gives my Efficiency...or VO2 at threshold/VO2 at max.

The Test:

The process usually lasts around 10 - 15 minutes depending on the individual. The athlete wears a mask with sensors attached to a metabolic analyzer so that respiratory gases can be measured (Oxygen uptake, Carbon Dioxide production, and total volume). A computer then processes all of this data, which is able to calculate the amount of oxygen the athlete uses (or VO2) at various exercise intensities. A detailed and highly accurate report of your metabolic profile and the status of your cardiovascular fitness as well as your training zones will be compiled after the test. Keep in mind this data is useful for about 3-5 months as LT will change in relation to heart rate as fitness increases. Testing your VO2 Max (volume of oxygen at max effort) reveals your metabolic profile, which tells you a story about your energy expenditure and provides you with accurate heart rate training zones to individualize and effectively maximize each exercise session.

I tried to take it easy the day before the test (easy swim) and tried to sleep in a little the morning before the test. I woke up feeling quite sluggish and ready to get moving. Headed out to Krista's lab in Baltimore. The gym was really welcoming and everyone was very friendly. I saw the contraptions in Krista's office. I got a bit nervous. Krista came out and greeted me...I felt better. I was going to be doing the bike test (the VO2 test can be performed for either biking or running). She put my pedals on the bike, which was hooked up to a computer and gave cadence, power, heart rate, speed. I got warming up as she explained what was going to happen. Then she got me set up with the head gear/mask/helmet contraption. eeeYIKES! haha. Got that in place and then she pinched my nose shut. ehh I won't lie...I was a bit uncomfortable...felt like I was going to start drooling all over the place. BUHAHA. She is talking to me and all I can do is grunt. good times. So we got started...she would slowly increase my resistance, while I was to keep my cadence constant around 90. I was doing a good job with that. After about 8 minutes I started feeling the burn. Maybe I was at LT. Krista was great! She was a really good support team telling me how awesome I was and how well I was doing. After about 10 minutes I had to stand on the bike...I was becoming really tired and my heart was going crazy..."Almost done...30 more seconds!"...Krista kept saying. Finally it was over. I was excited for the results!

The Results:

VO2 max = 51.8 ml/kg/min (average for my age is about 34.0...according to some charts my value is SUPERIOR! BUHAHA)
LT HR = 155 bpm
Effiency = 77%

Zone 1 = <122
Zone 2 = 122-138
Zone 3 = 139-144
Zone 4 = 146-153
Zone 5a = 155-158
Zone 5b = 160-163
Zone 5c = 164-171

Now that it is over I have the same feeling as after a race...what if I would have pushed it just a little more in the end!

Another SavageMan Race Report

2008-09-27T08:54:00.006-04:00

I don’t even know where to begin. Skip this section if you only want to hear about my race. Friday morning, 9 am, we’re in the car headed for Deep Creek. Jeff is doing the ½ IM distance Aquavelo (1.2 mile swim, 56 mile bike) on his mountain bike and I’m attempting the international distance race (.9 mile swim, 23 mile bike, 6.2 mile run). We decided to go to Westernport first and drive the second half of the ½ Ironman distance bike course on the way to Deep Creek.

We arrived in Westernport shortly after noon and the memories just started flowing back into my mind. Turning the corner onto Rock St. and looking straight up “the wall” is intimidating even in a car. I just started laughing. I’d ridden my bike up it (minus the actual “wall” block) and knew what it felt like. We parked the car at the base of “the wall” and walked up it. It looked in pretty good shape and ready for the racers to take it on. Jeff decided to go for a test ride, so I waited at the top with the camera. He turned the corner in his easiest gear (remember, he’s on a mountain bike) and just spun right up. His comment at the top was “this is easy!” I laughed…I think even I could make it up with his gearing!

Back in the car and we were driving the route. These hills just don’t end, but I wasn’t about to comment on it. We approached “Killer Miller” and saw Kyle (architect of the courses) and his wife Laura out marking the course. I couldn’t stop staring at the hill ahead. It was a beautiful area, but that doesn’t make it hurt less. At this point I really was keeping my mouth shut since my course was not this hard.

We arrived in Deep Creek with enough time to set up our campsite (which was in an awesome spot), go for a swim in the lake, and scout out some pizza for dinner. While picking up the pizza at Smiley’s we ran into Brett Bagshaw, who I hadn’t seen in 11 years since my very first triathlon. I had met her at the pool where I was coaching that summer and she was a big time triathlete. She calmed my fears and taught me about the sport. After the race, she asked me how I did and introduced me to some of her triathlon friends. I was such a newbie, and her support meant the world to me. Here we were 11 years later and it was me trying to calm her fears. I am lucky to have gotten to return the favor that meant so much to me when I was starting out in the sport.

Camping was a great time. The weather was cold, but tolerable and we had Smores both nights! Fortunately Jeff mastered the campfire after the third attempt on the first night and our dessert wasn’t in jeopardy! The campsite was only a short walk to the transition area so we didn’t have to deal with parking on race morning.

We attended the pre-race dinner since the ticket was included in our fundraising “prize” along with a cool SavageMan jersey. The food was excellent and we got to meet new people, catch up with old friends and enjoy a beautiful night on top of Wisp.

Race Day!!!!!

6 am (it felt like sleeping in for a race day) the alarm went off. We could see from our campsite that people were already starting to arrive at the state park. We had already gotten everything ready so all we had to do was get dressed for the race and walk down to set up transition. It was all downhill, but when we got to the bottom, just before entering the park, we realized that we had forgotten the bike pump. I ran back up to get it, and realized at that moment that my legs felt awesome and just knew it was going to be a great day.

At the transition area, I ran into Aaron (race photographer), Monique, Joanne, Brett and we all chatted about the race and our clothing choices for the day. I just had no idea what the weather was going to be like once I got out of the water so decided to wear my LUNA tank top and leave my jersey, arm warmers and wind vest at my spot in transition just in case.

Off to the swim start. Fog…again. They announced that they were delaying the start by 20 minutes for the ½ distance, but the international will stay the same. Jeff was cold, so being the great girlfriend that I am, I took off a layer and gave it to him. I think I had on 4 layers so I definitely could spare one or two!

Finally it was time for Jeff’s wave to start. The gun went off and he sprinted ahead. I watched him swim away and suddenly for the first time all weekend it occurred to me that I was racing also. I had been so caught up in his race, his gear and his preparations that I honestly hadn’t even thought about the fact that I was doing this also. Plus, I really didn’t expect anything from myself since this would be my first race of this distance since my disaster at Reston over two years ago.

After some final preparations, I got into my wetsuit and lined up with all of the pink caps…women under 39. I stood there waiting for them to call us into the water just looking for the first green cap to emerge from the water. Finally, there was Jeff, in roughly 27 minutes. I ran over to cheer and once he crossed over the timing mat, I got a mid-race kiss. It was so sweet and all of the girls in my wave agreed but said that their husbands/boyfriends would have taken the time for a kiss. I knew that he wasn’t concerned with his transition time so what’s 5 seconds for a kiss?

Into the water, and we were ready to go. The horn went off and I just sprinted ahead, trying to break away from my wave. One girl to my left and one behind me stayed with me for a few buoys, but at the turn, I took a quick look and didn’t see anyone. We did have to deal with the sun in our eyes on the way out, but I'll take that any day over last year's fog. The swim was great, calm and clean water and lots of buoys to sight off. I definitely made a larger rectangle than the course markers, but knew that I was having a solid swim. As I headed back to transition, I saw the big inflatable turtle that I had spent so much time hanging out on a few summers ago (and done a few back flips off) and knew that was where we turned for the boat ramp. I actually thought that it would be funny to get up on the turtle and back flip off, but thought I may get DQ’d so I kept swimming. I turned the corner and saw what must have been 20-30 people from the previous waves all headed for the same exit. I tried to go around as carefully as I could and quickly was on land. Over the timing mat and I smiled as I ran up the road. I was the first woman out of the water and 3rd overall. Not bad considering my lack of swim training!

There is a huge hill up to the transition area which I walked most of, my heart was just pounding. Once I reached the top of the stairs, I ran to my bike, took off my wetsuit and contemplated clothing choices. I quickly decided that I was warm enough so stuck with the tank top that I had on. I didn’t regret the decision.

Off on the bike, man it’s tough. There are two tough climbs on the international distance course and you hit the first one in the first few miles. Toothpick Rd. really keeps your head in the game. I had a tough time with this one because I still wasn’t calmed down from the swim. I was on a complete adrenaline rush and had to get out of the saddle and force myself to turn the pedals over. Once at the top, I relaxed and enjoyed the next few miles. There weren’t any woman passing me, so I knew I was in good shape.

Kyle wasn’t kidding about slowing on the descent on Black Hawk School Rd. It’s a tight turn right at the bottom before a steep climb. I didn’t have any trouble on this section. I actually felt great climbing up this road. Once at the top, you get to stretch out with some downhill until the hardest climb on the course.

At mile 12, I turned onto Frank Brenneman Rd. and all I saw were people struggling. It really went by fast, but about half way up the climb I counted 8 people walking. Not a good sign. It did get pretty steep (23% grade) but I knew staying on my bike would be so much faster than walking so I talked myself all the way up. What a rush to get to go down the other side, knowing that the hard stuff was behind me! The rest of the bike ride seemed to go by pretty fast and right before turning on the road that goes back to the state park, I realized exactly how close I was to breaking my goal of 1:30. I also knew that it wasn’t flat or downhill to the state park and I would have to just push pretty hard to get there in time. I really did push the pace and even didn’t take off my bike shoes because I didn’t want to miss it by seconds. I made it with about 40 seconds to spare.

Into transition and I was quickly off on the run. The first mile couldn’t be any better. It’s downhill then flat. I reached mile 1 in about 9:30 and knew it was going to be a good run. I had almost exactly 1:04 to do the 10K to break 3 hours and things were looking good so far. The course didn’t go nearly as far down Brant Rd as I thought it would and we were quickly running uphill into the campground. I thought that it would be a downer to run past the campsite, but it actually gave me a boost because people were playing music and I recognized the people in the area where we were camping.

Back out onto State Park Rd. and I made it to mile 3 in just over 31 minutes. I knew at this point I would have to even split the run to break 3 hours, and also knew my history of not even splitting the run portion of races. At about mile 4 you turn onto the fire tower road. It is straight uphill like nothing I have ever run up. I ran for a few minutes and then threw the 3 hour goal right out the window and walked. Luckily there was an aid station at the top, I definitely needed water at this point. Back down the hill and I ran, but was very careful not to take a wrong step. It felt so great to get back to state park rd and there was a photographer there. I probably looked way too happy at this point. Right after, you pass mile marker 5. I looked at my watch and had under 12 minutes to get to the finish line and 1.2 miles to go. Yikes!

There is a climb back up state park road right before you turn into the parking lot towards the finish. I knew it was going to be close and picked up the pace. At this point I was glad that my HR monitor wasn’t working because the high number it would have shown me would have freaked me out. I put forth as much effort as I could and at this point didn’t care about the people passing me, I just cared about the race I was in against the clock. Once at the top of the hill, I saw mile marker 6. With .2 to go, I had about 1:40 until 3 hours. It was all downhill, but still, what did I have left? At that point, I picked up the pace and gave it everything, “emptying the tank.” I could see the finish line, and maybe had 100 yards to go, and all of a sudden it hit me and I felt like I was going to get sick. “Just keep running” I told myself. My legs started to cramp. “No, NOT NOW!!!! Just get to that line!!!” I raised my arms in the air and heard my name announced, and had trouble slowing down. I stopped my watch, but was afraid to look. I got my medal, they took my chip, and I kept walking. I walked out of the finish area and prepared myself to look. Before I did, I told myself, “whatever it says, you gave it 110% today so just be happy.” 2:59:59. Relief.

I didn’t have much time before Jeff could be finishing the aquavelo so I grabbed a water, some cookies, chatted with a few friends, and headed back up to the transition with Monique. We sat in the sun chatting and cheering everyone in off the bike and finally, the Bell’s Oberon beer jersey appeared. Jeff was done. Smiling from ear to ear, but looking like it was a challenging day. I was so proud of him for attempting this, and so happy that he was done so that we could find out about each other’s day. We hung out at the finish for hours, watching everyone finish and then watching the awards. It was an incredible day, a breakthrough for me and a brick on Westernport Rd. for Jeff Roddin, “Mountain biker.”

I will be back to compete in 2009 and have already told everyone I know about this race. It doesn’t get any better than this. Kyle and Greg are incredible race organizers and the race is for a great cause. They care about every single little detail about the event weekend and it really shows.

Swim- 22:24- 1st woman, 3rd overall
T1- 3:15
Bike- 1:29:20
T2- 1:03
Run- 1:04:00
Total Time: 2:59:58 3rd woman 30-34, 10th woman overall
Official results

And remember, if you sign up for 2009, “you won’t be the first to cry on Westernport.” That was me, 4 years ago. Westernport defeated me on that training ride and I am not about to be defeated again by a hill. I crushed Frank Brenneman road on race day, and you must know that as I climbed, out of the saddle, one pedal stroke at a time, I was thinking about that day 4 years ago when I got off my bike and cried.

Stats on the climbs...
Toothpick: Cat 4, 0.25 miles avg 9%, max 16%
Westernport: Cat HS, 1.2 miles avg 12%, max 31%
Big Savage Mtn: Cat 1, 2.4 miles avg 6%, max 22%
Savage River: Cat 3, 2.8 miles avg 4%, max 7%
McAndrews Hill: Cat 2, 0.6 miles, avg 9%, max 19%
Otto Lane: Cat 2, 0.6 miles, avg 8%, max 17%
Killer Miller: Cat HS, 1.3 miles avg 8%, max 21%. First 0.6 miles avg 13%, max 22%
Maynardier Ridge: Cat 3, 0.25 miles avg 12%, max 23%
Frank Brenneman Rd: Cat 1, 0.7 miles avg 10%, max 23%. Last 0.4 miles, avg 15%, max 23%
Toothpick is on both courses, Frank Brenneman is international distance only and the rest are on the 1/2 course.

To see "the wall" for yourself, just go to youtube and search for "savageman" and you'll be entertained.

International Bike Course (23 miles)

SavageBeast

2008-09-23T10:31:00.003-04:00

***Savageman Half DISTANCE***

Swim: 1.2 miles
Bike: 56 miles
Run: half marathon

***RESULTS***

Results

Overall: 6:43:34, 14th female overall, 2nd in 30-34 age group
Swim: 28:30, somehow my chip did not register but this is what I saw on the clock...woulda been 1st female out of the water, defending my title from last year...BUST
Bike: 3:42:06
Big Climb: 45:34, 9th female overall!
Run: 2:24:34 (almost lost it)

***PRERACE***

Savageman is a BEATER. I don't know what else to say. The course is sick...swim in Deep Creek which has visibility of about 5 feet, bike consisting of 9 categorized climbs, and run (after all that) up to a fire tower 2 times. Kyle Yost, the architect, is crazzzy, but genius. Triathletes get sick of the same old course...this is definitely unique and one of a kind...and brings the best athletes from all around.

This would be my 2nd Savageman, but this year I would attempt the full Half Ironman. Last year I did the Aquabike...and was pretty freakin delerious after that. I do not feel like my biking is the same place as it was last year...but overall swim/bike/RUN was better. And I had the breathing issues under control.

Did an EZ swim Saturday morning and then Matias, Adrianne, and I headed to Deep Creek about 10am. Ride out I started thinking about how it was going to hurt. We got to Discovery Channel, picked up our packets, dropped off my bike, and then were ready to get situated for tomorrow.

That night...picked some rotten fruit around the B&B (def the way to go when racing) we were staying at, hung out with the Palavecinos, crushed some potatoes, and got to bed by maybe 1030pm. I had trouble falling asleep.

In the wee early am we headed over to the Park. It was FOGGY...UH OH...last year the swim was a disaster. I had sighted off of Dave Cascio's green cap the whole time and somehow got to the end of the swim...but could not see 5 feet in front of me the entire time. As we drove across the Lake you could not see much...should be interesting. Got into transtion and started setting up. Guy next to me was pretty mush taking his bike apart and rebuilding...interesting.

It was then time to go down to the water. It was in the high 40s...I was FREEZING. The fog was bad and the start was delayed about 20 minutes. I huddled on the side with Sam, Adrianne, and Laura until it was go time.

***RACE***

SWIM - They called the 1st wave (pros, elites, relays, and females...about 100 of us) into the water. DANG it was cold. I had a full sleeve wetsuit on and still could not stop shaking. I did not even care where I positioned myself...I just wanted to start swimming fast to get warm. The Go. I felt really cramped up in the beginning from the cold. Then I got moving. A group pulled up in front of me and I stayed in a second group of several guys. Then there were 3 of us battling back and forth. I tried to draft off one guy but he kept going to far in past the buoys so I decided to site on my own. The fog seemed to have cleared as we got further out. I settled into a rhythm. Seemed like we had gone a long way out. Then finally the turn around. The course was a rectangle, so we went out about 100 feet and then started back. The way back seemed a lot quicker. Still battling with the 2 guys. We all came to the docks together and it was a fight to get in. I ran up the ramp and saw 28:30...hmm...yeah! good time.

T1 - T1 consisted of a bit of a run up a hill to the transition area. The adrenaline had definitely warmed me up...but my feet froze along the way. I tried to run on the grass. Ran up to my bike, where all the bikers on relays were hovering. I had just wonr my bathing suit and threw on my Luna sleeveless jersey, tri shorts, arm warmers, leg warmers, and a jacket. And was then off on Bananas.

BIKE - The bike course includes over 5,700 feet of climbing with both long gradual climbs and short, steep pitches. While the first 18 and final 10 miles are downhill or flat, all athletes should be forewarned that the climbing in the middle 30 miles is savage and relentless. The first 18 miles went by quickly, and I soon came upon the paper mill and into Westernport, where the serious climbing would begin. As I was coming into Westernport Adrianne came up behind me. We climbed up towards "The Wall" together. I had made the decision before the race NOT to attempt the wall. Why not? If I fell, busted my arm, how could I swim then?! DUH. I forgot how tough and steep the climb pre-wall was. Cripes. Adrianne kept going up onto the wall as I veered to the left for the sidde route. What a wuss. I rounded back around and saw Adrianne just a bit ahead...way to be! The steep climbing continued...up Big Savage Mountain (a 7 mile climb). Yes, this WAS going to hurt. About 3 miles up Big Savage Mountain Cheryl came up behind me. We climbed together for a bit and then she pulled away. I did feel I was making good time. Every mile of Savage Mountain was marked. Finally 1 more mile to go...I busted it up the final steep climb. Was met by Kim, as one of the devils, at the top, she looked fun and it made me smile. A bit of a downhill but no let up...the next categorized climb came up quickly...and then they were one after another (9 categorized climbs in total). And then Killer Miller hill. This hill is the worst of all in my opinion. I swore the entire way up Miller. I was hating and loving every moment of it. People were walking. Kyle and Laura were at the top of the hill..."One more to go!," Laura yelled. I could see the light at the end of the tunnel...well sort of. Mile 35...TriCATS aid station. It was great to see some familiar faces. A mile or so later came up on that last hill...There was Cheryl. Everyone was hurtin. People were walking...people were lieing on the ground crying (no jk about that part...hehe). I barely made it to the top of this one. I did it. I had finished all of the climbs. My hands were stiff and sore from gripping my handlebars. Ease up. Downhills started. I started feeling a bit nauseated. I had been doing good on nutrition. Alternating gel and bar every hour. I had started getting really hungry and had to decrease that time to about every 45 minutes. And I had taken a couple Endurolytes about an hour ago...time for some more. The last 10 miles I was really tired and happy for the majority of downhill. Finally I was heading towards the Park...Mile 50. 5 to go...I did not feel so hot...my stomach was really grumpy.

Climbs:
Toothpick: Cat 4, 0.25 miles avg 9%, max 16%
Westernport: Cat HS, 1.2 miles avg 12%, max 31%
Big Savage Mtn: Cat 1, 2.4 miles avg 6%, max 22%
Savage River: Cat 3, 2.8 miles avg 4%, max 7%
McAndrews Hill: Cat 2, 0.6 miles, avg 9%, max 19%
Otto Lane: Cat 2, 0.6 miles, avg 8%, max 17%
Killer Miller: Cat HS, 1.3 miles avg 8%, max 21%. First 0.6 miles avg 13%, max 22%
Maynardier Ridge: Cat 3, 0.25 miles avg 12%, max 23%
Frank Brenneman Rd: Cat 1, 0.7 miles avg 10%, max 23%. Last 0.4 miles,avg 15%, max 23%

T2 - Came into transition. There was Julie O, all in LUNA, cheering for me. She made me smile. Apparently my butt was hanging out. I had not noticed. I quickly changed into my running shoes. I saw how Matias had left my bottle of foot lube open at my shoes. I did not need no stinkin lube. That would waste time. And I had to go to the bathroom...saw the portas...nope...that would waste at least 5 minutes.

RUN - The run course is 2 loops...this is good because it is very spectator friendly...but bad because it gives the participant many opportunities to quit. The 1st mile, passing through the finish area I felt another wind after being cheered on by everyone. The 1st 3 miles are winding around the park...I was confused on where I was going. I started feeling really tired. My body hurt...my stomach hurt because I had to go to the bathroom. Mile 3, on the main road, and headed back towards transition. I felt miserable. I had terrible stomach cramps. Maybe I should stop...only 10 more miles...UGH. I was hungry too and felt I would most likely bonk if I did not eat. I had some Luna moons. I saw Mike, Fenty, and Eric several times, they were not far behind me on the course. They all shouted out some encouragement and it made me want to keep going. No one felt good...I could finish this. Mile 4, still on the main road, and then the course headed into the woods onto a trail, and OH now the course was taking me up a HUGE rocky hill. About halfway up I realized that I would have to do this twice. crud. Mile 5 and the turn around, I finally made it to the top and chugged some Coke at the aid station. I was starting to become really hungry and tired. I felt a little better running down the hill. Brady flew by me on his 2nd loop..."Come on Katie, find that rhythm,"...Thanks, Brady...that actually helped a little. Then Mile 6...almost halfway...I could and would finish. Headed through the finish to start my 2nd loop. Saw Cascio lounging after his awesome finish in the Olympic race..."IT HURTS," I shouted. Make it hurt or what's the point...our common philosophy. Headed back into the winding area. I felt like junk. My stomach had terrible cramps. But WHO felt good?! About Mile 9, and heading back out on the main road...I stopped a few times...not sure why...I just really felt like I could not keep going. Was starting to feel some serious blisters on my toes and bottoms of feet...gotta love the Newtons. Should have used that lube...should have gone to the bathroom. Next time. Mile 10. GEEZ...3 more miles...only a 5K more. I started feeling a sense of accomplishment. Came again to the beater hill...I was walking up this time. So were most. I finally got to the top...went to the aid station and stuffed my face with a banana and Coke. I was so done. Started back down the hill. I had to go the the bathroom...started looking around for some trees or bushes to run too...ehh nothing would work...plus if I went off path down a small hill I may not be able to get back up...buhaha. Mile 12, I was on the home stretch. I tired to pick up the pace a bit. Finally heading into the finish...I could see it...I finished strong...I was a true SavageBeast...I was so happy.

***POSTRACE***

I immediately went to the bathroom. I was delerious. I loved and hated every part of this event.

***LESSONS LEARNED***

-Take time to do things that may take more time but that might effect the long term...going to the bathroom, lubing feet, etc.
-Oh Mylanta...maybe a good idea to down some of this good stuff pre-race.

Up Next: U.S.Open Triathlon, Dallas, TX, October 4th, 2008

Laura's Savageman Race Report

2008-09-22T15:55:00.006-04:00

Short Version:
Savageman Half IM was the hardest race I’ve done yet. But I accomplished my goals of making it up Westernport Wall and finishing the race – which means I’ll have a brick with my name installed in the Wall along with everyone else who made it up and finished the race. I am happy with my race, although the further away I get from it, the more I second guess the effort I put forth. Immediately after the race, I felt like this was a race I could check the box on and move on. Now, I’m thinking I may have to try again…

Long Version:

I signed up for Savageman over six months ago. I had so much fun being part of a relay (swimming) and volunteering last year that I just had to give the whole race a try this year. I went into this race with two goals in mind: 1) to make it up the Westernport Wall, a 100 foot 31% grade hill; and 2) to finish the race.

Pre-race
When I walked out of the house race morning, the air temperature felt warmer than what I was anticipating. This was good, but it meant second guessing my race attire. It wasn’t until I was in the transition area that I settled on my tri jersey with a long sleeve wicking jersey on top – both of which I would put on after the swim in order to stay as dry as possible. It seemed everyone else was going through the same debate – it was not an easy decision.

Swim
Similar to last year, the swim start was very foggy – but unlike last year, the start time was delayed for 20 minutes. It was still quite foggy when my wave (the first wave), started, but by the time I rounded the orange turn buoy, the sun was out and all was clear. The occasional passing motor boat made for an interesting ocean wave feel on the return leg. My swim was a little slower than I wanted, I think in part because I had a hard time sighting for the first half and secondly because I was purposely conserving energy for the remainder of the race.

T1
The path up to the transition area was long and uphill – true to Savageman style. Along the way I stubbed my toe – but chose to ignore it. Once in transition, I took my time to try off completely, eat a Luna Bar, take my endurolytes and dress according to plan. The first 20 miles or so was mostly down hill, so it was important to dress warmly enough to be comfortable in the wind but not so warmly that the up hills were uncomfortable. In the end, I feel as though I struck a good balance.

Bike
The first 20 miles was fun, fun, fun! I love down hills. These hills were quite technical, so you couldn’t go at it with abandon, but they were still fast and fun. I was a little concerned though, that with only a few up hills, my legs were not getting the warm up I had hoped for going into the Wall.

Westernport Wall
Despite having come to Savageman last year, I was not able to make it over to the Wall, so on Saturday I check it out. Driving up the hill that approaches the wall was intimidating in and of itself, but the sight of the actual Wall was awesome. My first practice attempt, I fell about half way up when wheel got stuck in a rut as I weaved up. So for my second practice attempt, I elected to go straight up the left side, and with a little self encouragement and some cheering from a couple bystanders, I made it up. My confidence got the shot it needed.

As I approached the Wall on race day my nerves were on overdrive. Taking Chas Ryan’s advice, I weaved up the hill approaching the Wall to keep my heart rate down and to keep the legs fresh. The line on the left side was clear when I got to the base of the Wall so I stood up and yelled "GO, GO, GO" to myself until I was up and across the line. And then it was over – I did it. I gave myself a congratulatory yell and then looked up to see that I still had a big hill to climb. Not sure how I missed seeing the hill the day before – in retrospect I was only concerned with the Wall itself but should have looked beyond it. And when I turned the corner, the hill only got longer! It was clear that the remainder of the bike was not going to be as easy as the first 20 miles.

The Rest of the Bike
It seemed like the last 36 miles were all up hill – and big steep hills at that. The high I felt after making it up the Wall quickly faded as I trudged up one hill after another. Each hill was marked with the length, grade and Cat number. I’m not sure if it helped, but at least it gave me a sense for how long I would have to withstand the misery. On a couple of the hills, like Killer Miller (the name says it all) I had to weave in order to make up. There were several people on many hills that had to walk, and I knew there was no shame in it, but sill…

If I do this race again, I will not make the mistake of think that the Wall is the hardest part of course. The hardest part is the cumulative affect of all the hills that follow the Wall. I am truly psyched that I made it up the Wall – but next time I want to be strong enough to attack the rest of the course more aggressively.

At one point I start to feel a wet sticky sensation in my right shoe and I was reminded of my stubbed toe. Once again – I had to ignore it, because there was nothing I could do, but hope it wouldn’t affect my run.

T2
Often in races as I approach T2, I have to be reminded to slow down as I approach the dismount line. This time, as I approached I asked the volunteer, as I slowly rolled to the line if I had to get to the line before dismounting. She chuckled, but I sensed she’d already heard the question from previous riders.

I racked my bike and took my shoes off to find the tip of my sock soaked with blood. I was feeling very fortunate that I brought extra socks. I cleaned my foot up and put on the fresh socks. It was a long T2.

Run
I did not have my running legs right away, so I walked out of transition and started running soon after. Fortunately the first part of the run was generally flat, so I could ease into a rhythm. Unfortunately, my toe was beginning to hurt – sort of like a mild sprain. It was more a nuisance, but it was annoying nonetheless. The first lap was really hard. I had to walk up the steep hills, my legs just were not listening to me reason with them. I so wanted to run this whole course…next year (did I just say next year?). I started to feel pretty good the second loop. My toe was not hurting as much and with each step and my legs were loosening up. I was running up the first steep hill of the loop and feeling pretty proud of myself when my left Achilles seized – not too much, but enough to remind me it was there and enough to make me stop running. I started running again and about 5 minutes later my Achilles yelled at me again. How annoying! I tried running with my toes flexed (seemed intuitively the right thing to do), but every couple minutes, it would act up and would have to stop running abruptly.

Knowing I had to finish the race in order to get my brick, I conservatively jogged/walked the rest of the race. As I approached the finish line, I sped up a little only to be jolted by the pain. I envisioned myself crawling over the finish! But I made it over upright; I got my medal and the satisfaction of knowing I earned a brick in the Wall.

I am proud of my effort. I know I could have run faster, but some things are out of my control. It was a little dissatisfying at first, but then after thinking about it, I realized that I finished a race that many would never attempt. I know I probably should not even attempt to do half IMs at this point in my life as I have so many other things going on, but something keeps drawing me to them. Savageman was a hard race and one that I was pretty sure I would not do again immediately after finishing. But now knowing what I do about the course, I would do things differently – both in training and race execution. So I’ll give it a couple of months and who knows… maybe I’ll try to earn a second brick!

Iron Girl

2008-08-27T11:42:00.002-04:00

***Iron Girl DISTANCE***

Swim: .62 miles
Bike: 17.5 miles
Run: 3.4 miles

***RESULTS***

Overall

Overall: 1:36:54, 10th/1632 overall, 1st in age group
Swim: 13:48
Bike: 54:22/19.3avg
Run: 25:56/7:38avg

***PRERACE***

Iron Girl was the 2nd of our Team LUNA Chix DC events and my 1st Iron Girl event. Friday and Saturday were the Iron Girl Expo. We set up our Luna tent both days to promote LUNA, BCF, triathlon, and to raise some money for BCF. This year we decided to do a raffle for Shonny Vanlandingham's jersey and a LUNA saddle. Both were hot items and we were able to raise over $600! During my time at the tent I talked to so many great ladies and was really inspired by everyone. The Expo/Packet pick-up were huge...so many vendors, goodies, etc. I was a bit overwhelmed. I left the Expo around 5pm and headed to Centennial Park for bike check-in. That was easy and I wa son the road back to DC by 6pm. Got home, got my stuff ready, and was in bed by 9pm.

Up at 430am on Sunday and on the road by 445am. Got to the park around 530am and headed to transition to set up. I did not expect to see any of my LUNA teammates until after the race...I was in the 1st wave at 645am...the elite wave (also the pro wave). A lot of the team did not go off until after 730am. It was still dark and I had somewhat of a hard time pumping my tires and lubing my chain...I think I lubed the whole area. nice. A girl I met in transition really calmed me before the race. She was a riot. Her name was Erin, it was her 1st triathlon, and somehow she had gotten herself into the elite wave. She thought it was pretty hysterical. I loved her laid-back attitude. She had forgotten water bottles, so I ran back to my car and grabbed her some LUNA bottles. She was very grateful and my new best friend.

It was then time to head down to the water. I was freezing. The water was 84 so wetsuits would not be allowed. Once I got in I would be fine.

***RACE***

SWIM - They called us up to enter the water. We all waded in and all lined up treading water. Thew ave was only about 25 people so it was not hard to find a spot. I positioned myself on the end right of the line and waited for the strange Aflac duck go signal. BUHAHA. We were off. It seemed like a more calm start than usual. I had positioned myself on the right so that I could just site off everyone to the left (I breathe to my left). We started to separate. About 6 ladies were out in front...I was not far behind them. And I did not see anyone to either side, just a lot of splashing behind. I settled into my rhythm and started to focus on myself and not everyone around me. It was sort of a rectangular course. On the long side I saw no one around me, just the few out in front, and felt someone at my feet constantly. ARGHHH someone was really drafting me. I just tried to kick a lot :) Finally I spotted the finish chute. I sprinted in. As I ran out of the water I saw Laura and Andie, they were there cheering me on.

T1 - Nothing too exciting. I was off on BANANAS. YEAHHHHHH BANANAS.

BIKE - I had never rode the exact course. Came out the beginning of May to ride the Columbia course with DC tri and I knew it was hilly. Which is good...my strength. The girl who had come out of the water right behind me passed me after a few miles. I wanted to hold my place so did not want her to get out of my site. I was feeling decent. I had taken a few weeks off riding and did not feel as strong as I had been at the beginning of the season...but not bad...legs did feel fresh. Each hill I gained on the girl that had passed me. There were 2 roundabouts on the course. After the 1st one I saw I was not too far behind Dede, the leader. Exciting! With about 5 miles to go I passed the girl who had passed me. I felt I was maybe in 7th or 8th place overall as I came into T2.

T2 - Quickly got outta there...Newtons...no socks...should be interesting :) My blister situation has been much better. I have been putting iodine all over my feet and they were pretty tough now. But still for anything longer than say 4 miles I should wear socks.

RUN - I was in 8th. I wanted to make top 10. So this is where I get nervous...and people usually start passing me. I could see someone behind me maybe 100 feet. Yes, she would surely pass me. I tried to set into a pace with high cadence. Looked behind again about 5 minutes later and no one. Mile 1, still no site of anyone behind me. Mile 2, same...no one behind me. I picked it up a bit...if no one passed me on the run that would be ridiculous....I would make it happen. Mile 3, no one behind for as far as I could see. GEEZ...haha I guess I am pretty paranoid when I run. Only .4 to go! I busted it to the finish. Crossed the line in 8th!

***POSTRACE***

All of the sudden I was sweating like hot yoga. I needed water. I talked with Megan, who had finished 5th! and then headed to the LUNA tent to hang/regroup and wait for others to finish. My teammates started coming in. Everyone was in the best mood and really happy with their strong finishes. Then I headed over to get a post-race massage...never done that...why not though..it was free!

Iron Girl was an excellent event and Team LUNA Chix DC did good....promoting the sport, raising money for BCF, and team togetherness. :) Thanks everyone! I love you all.

***LESSONS LEARNED***

-Iono.

-Up Next: Reston Triathlon, Reston, VA, September 7, 2008 (look for the big blue tent!...we will have lots and lots of YUMMY snacks for all)

LUNA Pro team athletes in the Olympics

2008-08-26T09:12:00.003-04:00

Catharine Pendrel Only 9 Seconds From Bronze, Georgia Gould Finishes a Solid 8th

August 23, 2008 Vail, CO
Congratulations to Catharine and Georgia for an outstanding race at the Olympics! I went online last night and watched the entire race from my computer. It was amazing coverage, except I had to make up my own commentary. I was thrilled that we actually got to watch the entire race, and not a five minute highlight segment squished into the NBC swimming and gymnastics show. I have few details on the race, but from what Isaw and read, it was brutally hard.

Catharine had the ride of her life and finished 4th, only 9 seconds out of the bronze medal. Georgia got the hole shot off the start line and then rode steadily in the top ten to finish eighth, just 23 seconds behind her fellow US teammate Mary McConnelog. It was an incredibly difficult course with many of the athletes saying it was the hardest circuit they've seen all year.

Catharine rode in the top five the entire race. She was third with two laps to go. An unfortunate missed shift on the last climb of the last lap allowed Irina Kalentieva, the 2007 World Champion, to squeak past her and claim the bronze by a mere nine seconds. "Irina and I were together for most of the last lap," said Catharine. "There was one little 'popper' climb before the final descent, and I made an error there. I tried to downshift to my granny [gear] on the steepest part, and had to put my foot down, and that's when she got by me. It hurts, but it was still a fantastic ride for
me, and I feel that I didn't lose third, I won fourth."

After a strong start, Georgia rode steadily up through the field. With one lap to go Georgia was in 12th behind China's Ying Liu, winner of the 2007 test event. A last lap surge saw Georgia come across the line in 8th.

"It wasn't what I was hoping and dreaming for," said Georgia, "but it's a solid result. I had a strategy to be conservative at the beginning, because I knew people would be blowing up at the end. If you're tired, you can't make it up those climbs." Still, a top ten finish at the Olympic Games is outstanding!

Congrats to both Catharine and Georgia. Enjoy the Closing Ceremonies and safe travels back home.

Swim Clinic - Tuesday August 19th 7:15pm

2008-08-15T11:03:00.001-04:00

Triangle Triathlon

2008-07-14T13:57:00.005-04:00

Distance: 750 meter swim, 15 mile bike, 5K run

***RESULTS***

Overall Female
Open Female

Overall: 1:16:25, 12th overall female, 8th open female
Swim: 11:12
Bike: 39:55
Run: 22:02

***PRERACE***

Another busy but very FUN weekend adventure. Original plan was to head to Raleigh, NC Saturday and then over to OBX Sunday to visit my dad on vacation. I decided it would be fun to find some ride or event on Sunday morning. We ended up at the Triangle Triathlon (part of setupevents NCTS). Matias's crazy work traveling had him back in FLL early early Monday morning...so OBX fell through and we would head back home Sunday.

The past month has been a beater trying to recover from some solid training this season. I have been having some breathing trouble, especially while biking. I feel as though I can not get enough air in and when I do take a real deep breath it feels as though I have strained some chest muscles. The breathing problems started before the Savageman training ride and chest pain began after that. After some doctor visits and talking with The Delaneys (Rehab To Racing) they diagnosed bronchospasm, or contraction of the windpipe...usually allergy related. With this occurring it would be easy for me to strain chest muscles, especially during these beater rides. I was feeling better knowing what was going on but still worried about overdoing it.

Saturday - After a nice long swim, while Matias ran, we were on the road for Raleigh, NC. We hit a lot of traffic leaving the area and did not make it until around 6:30pm. We checked into the hotel, found some good eats at Outback, and were in bed at a reasonable hour.

Sunday am - We arrived at Lake Crabtree County Park by 5:30am for packet pick-up. Matias decided to switch over to the Open/Elite category and convinced me I should do the same...so I did. We got our race packets and headed over to transition to set up. Matias and I ended up right next to each other in transition...so that was fun :) It was really a strange feeling not knowing anyone at the race besides ourselves.

***RACE***

SWIM - Open Male and Open Female started together in the 1st wave. Everyone looked SO serious...and they all seemed to know each other and had on the same uniform, except Matias and I. Cripes...what had I gotten into. Most of them were on this Triangle Multisport-Inside Out Sports Triathlon Team (TMS-IOS), a team of elite amateur and professional multi-sport athletes from around the Raleigh/Durham/Chapel Hill area. The water was 86 degrees (no wetsuits allowed)...I love warm water :) As the starter counted down we all lined up in a row...and shortly we were off. Busted start...everyone was all up in my space. Ughh...no getting away in this one. Hit the turn around and it calmed a bit. I felt like I was in the middle of the wave. I sprinted into the finish beating another female out of the water by maybe 2 seconds.

T1 - Pretty uneventful...was off on Bananas.

BIKE - The course was a 4-leaf clover...out of the park and around a mostly suburban area. It seemed the start of each loop was in a small valley with some climbing at the start of each loop and descent back into the middle. A female passed me before getting to the 1st loop...then came some climbing and I started to catch up and pass her back. Another female came up on us and shouted at me..."YOUR DRAFTING...GRR." And then she passed the other lady and yelled to her that I was drafting :( They were TMS-IOS teammates. I felt bad...I was not trying to draft off her. I get passed on the downhills and then gain and repass on the climbs. Can be a lot of back and forth...not tring to cause problems. But felt strong throughout the ride. I gained on people on each climb...even caught a few people.

T2 - Socks or no socks? Last few races I have gone without and paid for it. I could NOT get one on...NO SOCKS. GEEZ. Then I ran out the wrong way to get out of transition...NICE.

RUN - Take 50 for the Newtons. After some serious blister issues, I was still sure I was faster in these shoes and was determined to break my feet into them. I had been putting iodine on my blisters several times a day for the past month...I was told it would make my feet tougher. And had also been putting moleskin on my feet where blisters were likely to occur. I had started out with some on but it fell off..the usual. I started out and felt good. I am definitely becoming more used to the bike to run feeling. Less people are passing me on the run. Hit Mile 1...no blisters. Mile 2...I picked up the pace. I felt strong finishing and NO blisters! The TMS-IOS tri team finished really strong. Matias finished 2nd overall and won a pretty awesome mug...HEHE!

***POSTRACE***

I feel I am recovering from running and racing more quickly now. Before I would have to take at least a week off running after a race involving running. Now its maybe only a few days. My body is getting there. And thanks to Mary and Al for helping me figure myself out yet again :) I love you guys.

***LESSONS LEARNED***

-Practice transitions.

Up Next: NYC Triathlon July 20, 2008

More general Smallwood, the race, Pictures

2008-07-06T14:17:00.001-04:00

Laura's General Smallwood Race Report

2008-07-02T20:24:00.001-04:00

"Okay... just settle down," the voice in my head was trying to calm me. " Let the air come. Don't force it." Panicking during the swim happens to other people, not me. I'm a swimmer - at least I used to be. Now I was hoping just to get through the swim, heck I was hoping to take another stroke. I was as close as I have ever been to waving the kayaks over.

I signed up for the General Smallwood International Distance Race several months ago, but switched to the sprint distance the day before the race. For a variety of reasons, I was not feeling prepared for the longer distance. This race was the first of two official DC Luna Chix races, where the whole team either races, volunteers or both. I love being part of a team - the camaraderie and the support on race day is awesome.

On race morning, the Luna Chix team and friends gathered at the tent and then headed down to the swim start. There was quite a bit of time before my wave, so it was nice to have team mates to hang out with. The women's international wave started early enough ahead of the women's sprint wave that we were able to cheer Katie out of the water (she was the second woman out!).

A couple minutes later and I was in the water with the rest of the women doing the sprint race. I was doing this race with no expectations except to get a good, though expensive, brick work out. My focus on the swim - long strokes, roll the body and sight often. I tend not to sight and often find myself adding significant yardage to the swim, so I planned to sight frequently. And that's when it happened: I picked up my head and I got a foot to the jaw and water where I should have gotten air. I tried over and over to get a breath, but nothing I was getting no air. I tredded water and thought to myself, "alright - calm down, let the air come because if you don't you won't finish this race." (When I told this to my neighbor he laughed and said, " You know, most people would be concerned about drowning. You, on the other hand, were thinking about the race." - perhaps I should reassess my priorities!) After what seemed like minutes, but I am sure were only seconds, I was swimming again and with each breath the air came easier. If I harbored any expectations for the race, they were gone.

I exited the water and jogged up the long path to the transition area, where I changed into my bike gear. I am really starting to love the bike. I did not preview the course beforehand so I did not know the second half was almost all down hill. I love the speed! It seemed I did all the passing while on the bike - in fact, I don't think I was passed by any women at all. Still - it was no where near race effort. I had a good ride, but definitely could have gone faster.

As much as I enjoy the bike, I struggle with the run. The second quarter mile was up hill and I was passed by several racers, including a woman from my age group. It's just a training run - not race...right? Well darn it anyway! The last mile and a half of the run was through a wooded path. I love trail runs, so I picked up the pace a bit. I ran across a little bridge and up the small hill to the finish line. It was a good work out. I put in a good effort to be sure, but I was far from spent.

I headed over to the Luna Chix Tent and met up with Emily. We cheered in the rest of the Luna Chix team as they crossed the finish. Emily scouted the early result postings and was cautiously excited as it appeared she took first for her age group in the sprint. Katie also took first in her age group in the international race. So I decided to hang around a bit, eat some barbecue and cheer my teammates as they took their place on the podium. They were giving chairs instead of hardware...nice. When my name was called for third place in my age group, I felt like a 6 year old opening a birthday present. It was a silly giddy feeling - "really me...but I didn't really race!" It was a complete surprise and the first time I've ever placed. Of course, now that I've had time to review the results and reflect on the race, I have to chuckle a bit. There were only 14 women racing in my age group and I suspect many of them were beginners. This coupled with the fact that I did not give it my best race effort.... But still, I got a chair!

General Smallwood

2008-07-01T13:21:00.004-04:00

Emily smiling up the hill:

Katie crushing some dudes on the hill:

General Smallwood International

2008-07-01T13:19:00.000-04:00

***RESULTS***

Overall: 2:28:30, 7th female, 1st in AG
Swim: 22:38, 2nd female, 1st in AG
Bike: 1:10:20, 4th female, 1st in AG
Run: 51:24, 20th female, 2nd in AG

***PRERACE***

I wish one could skip the day before a race. I always feel so awful...tired, lathargic, achy, irritable, etc. My pre-race strategy of having a couple glasses of wine the night before has been helping me sleep and relaxing me the night before a race. Woke up Sunday morning feeling pretty ready to go. Matias, Team LUNA Chix DC new manager and LUNA Chico, and I were at the Park by 6:30am.

In the lot we met up with Cris and headed over to transition. I set up my stuff...not much to set up...huh. Then wandered here and there till I found all the LUNA's gathering to put up our tent behind the trees and portas (yea...good spot). It as really exciting to have a tent and LUNA presence at the race. We had a lot of new people come over and check out what we were all about.

Finally it was time to head down to the lake for the start.

***RACE***

SWIM - The swim had been moved to the back-up position for some reason. With the water temperature at 85 degrees no wet suits would be allowed. The course was a triangle (1 loop for Sprint and 2 loops for International). Each wave jumped off the dock into the seaweed...very large groping seaweed...and treaded water to wait for the GO. My wave consisted of all females in the International (pink caps...yeah dog). I positioned myself in front and calmed my breathing and waited for the GO. We were off. I sprinted to get away and shortly got out with a few in front of me. We quickly caught the wave in front of us. This was going to be a disaster (all these waves and loops and the Sprint race coming in quickly behind). I lost track of the pink caps in front of me and hoped I had dropped most of them. Then it was just dodging people. Towards the end of the 1st loop I noticed a pink cap directly in front of me. I kept with her. As we were close to shore starting the 2nd loop the seaweed and shrubs were a mess. I kept getting tangled in it...all over my face in my arms around my ankes....eeeeYIKES. HAHAHA. Bust on through. Kept with the one pink cap in front of me...maybe a body length behind. I think we were 1/2. Finally the end...ran out towards T1...it was a long way.

T1 - Quickly transitioned to the bike and was off.

BIKE - YEAH! I was in 2nd place. Always hard to tell how you are going to feel right when you start riding...so I just push it anyways. I saw the girl ahead of me just ahead and I was gaining on her. Shortly I passed her. I needed an Atomic Bomb. I had taken my computer off my bike since it never works anyways so really had no sense what my pace was. My plan was to hit 5 miles every 15 minutes. 1st big hill came...there was Matias taking picture/videos..."YEAH BANANAS!" HAHAHA I was hitting the 5 mile markers under my 15 minute goal...so I was feeling pretty good. There were a few big rollers the 1st 15 miles and then things got a bit flatter but still some rollers. The last 5 miles I had a lot of bike steam left so picked the pace up a bit. Someone yelled to me..."Your are #1!" Ha Yea...not for long...the run. Now I really think I will start looking forward to the run and enjoying it. Well I do enjoy it now...but just trying to get myself there...blisters, body, etc.

T2 - Quickly transitioned to run.

RUN - I physically felt good going into the run. I had left plenty of energy coming off the bike. I just hoped hoped hoped the blisters would keep it to a minimum. I had put on some moleskins before the race but some of it had fallen off in the swim. The 1st mile or so my stomach was a mess (most likely from the electrolyte drink I had chugged in T2). At the 1st water stop I threw some water on my head (thanks Mariana) and felt a bit better. It was a bit hot but not bad. Mile 2 here come the blisters...yea. Gonna be interesting. So frustrating when you have the energy to GO but your feet freakin HURT. Could be worse...my hip could hurt...but that feels like a lamppost. Oh great...and out and back. When you are getting passed on the run an out and back is not so fun but very nerving to see people coming up on you. The 1st place winner female passed me, followed by a couple other females. BUMMER. Oh well...only about 2 miles to go. Feet hurt...BOO sad. The last mile turned into the forest and dirt path, which made me feet hurt more. I tried to pick it up. Through the forest I was passed by two more ladies but kept them within 30 seconds to the finish. Finally it was over and I believe I had made my goal time of under 2:30!

***POSTRACE***

Team LUNA Chix DC did so awesome. No one seemed to excited about racing at the start, but in the end everyone had a great day and had fun most importantly.

***LESSONS LEARNED***

-Push it harder on the bike.
-Wear socks.

Up Next: NYC Triathlon July 20, 2008

Diabolical Double

2008-06-23T14:20:00.001-04:00

Yes, this was the hardest event I have done yet (stay tuned for Top 10 Toughest Events 2008). The Diabolical Double had been previously described to me as: 125 miles and 15,000 feet of climbing. This ride will hurt you. Badly. Really. The ride was one 125 mile loop, also covering most of the Savageman course. I had done the Savageman Aquabike last year. It hurt me. Sooo I was pretty anxious leading up to this ride. The ride was to take place on Saturday morning and was the last part of Savage Camp.

Matias and I had not been able to attend the full Camp so left for Deep Creek Lake State Park on Friday evening and arrived at 12am...everyone was sleeping...so we found where we were sleeping, got situated, and were in bed by maybe 1am...up at 6am to prepare for the ride. yaaaaa

I went across the street to Kyle and Laura's cabin, where the other half of the group was staying. Walked in, recognized the faces of some of the stronger riders in our area...SHOOOOT...what had I gotten myself into...I was scared. I asked Kyle if there were cue sheets..."NO, here is this Garmin Forerunner...it has the route and will tell you where to go." Great, I thought, as I pictured myself hitching a ride from someone in the middle of Westernport, MD. I am not huge on the technology (bike computers, HRMs, GPS) that everyone uses....yes, and I called myself an Agency Technologist. Computers frusrtate me and HRMs take too much fiddling around with. I had no idea how to use this contraption.

We were on the road by 8am. The group (~15 people) hung together. Pace did not seem to bad. The legs were feeling pretty good...but hard to get too excited...it was going to be a long day...lots of time to feel awesome and lots of time to feel miserable. 1st real climb (1st of 10 categorized climbs) came at about 15 miles...a beater. I may have been the 1st to the top...after that I stayed ahead for a bit. Matias shortly caught me..."You are an animal," he said. "I am nervous...gotta pace myself." I was feeling maybe I should be taking it easier...but I did not feel I was pushing it to much at all. There was a rest stop at mile 30 and then mile 50...the group pretty much stayed together up to this point. The big hills were coming one after another...a few rollers in between. Then the hugest hill came right before lunch (mile 65). It was a killer...this ride was sick. I was still feeling good. Had been keeping up on my nutrition (eating ~150 calories/hour, drinking water, taking Endurolytes, and eating fireballs of course). At lunch I stuffed my face with gluten-free pretzels and mint candys. 130pm and we were on the road again and over half way done. I was feeling a bit fatigued...

I had taken half my clothes off and left them at the rest stop (we had passed on the drive in and would be able to get them on the drive out). I felt weird...maybe the temperatures changes (when we started it was in the low 50s and was now in the high 70s). Climbing and descending sometimes gets to me when I climb and get really hot and then descend and become really cold. blahhh. Things are a little foggy now. The course become flatter and some more downhills as we entered Westernport. I started dropping behind the group. Then I was dropped. A few more hills...but I did not have the same climbing effort as I usually have. A few others were near me. Tom Shinners, had stayed back and was rounding up the stragglers (me mainly). He pushed me up the hills. HAHA. We came into Westernport at about mile 95. I felt like POOP...not necessarily bonking...I had just had enough. We regrouped, went down into Westernport, and made a rest stop. There was an option to go back 20 miles, instead of 35 miles. I felt like maybe I could make the 35...I did not want to be a wuss. Tom said he would take me back...I accepted and went with him after crushing 2 popsickles. I was so glad with my decision...it was the most hurtful 20 miles I have experienced on my bike. We had to do 12,000 more feet of climbing in those last 20 miles. All I could say to Tom was how miserable I was and ask him how many more miles, how many more climbs? "DO NOT ASK AGAIN how much more, stick to my wheel, put it in the lowest gear, GRUNT if you are falling behind, he shouted." GUHH I was so miserable. "How much more?!" I mumbled, buhaha. With maybe 10 miles to go he made me stop and take a gel and drink half my water. My throat and esophagus hurt like heck...maybe from breathing so hard for so long. I felt a bit better. Then Tom asked me what my "ALMOST home distance" was. I said, about 5 miles WHY?! I was cranky. A few minutes later he said almost home. HOORAY! And finally we enetered back into the state park and then were back at the cabins. 9 hours, 110 miles, almost 15,000 feet of climbing...I was freakin delerious and so thankful to Tom for dragging me back.

The rest of the group returned about an hour later. Everyone was SPENT. We then went for eats and drinks at Unos. I was feeling OK except for my throat/esophagus was killing...I had either become sick from the ride or just worn out from breathing so heavily over a long time. I crashed pretty quickly that night...woke up the next morning feeling pretty similar. I decided to go for a 45 minute swim in the lake followed by a 30 minute run...throat hurt during the swim and strangely felt pretty good on the run. Matias and I hung out with the group a bit and were on the road home about 2pm. WHAT A BEATER!!!

Ready for hot yoga tonight :)

Up Next: General Smallwood International with Team LUNA Chix DC June 29, 2008

125-DiabolicalDouble

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Eagleman...1st Half Ironman!

2008-06-10T15:29:00.002-04:00

***RESULTS***

Overall: 5:30:36
Swim: 29:14
Bike: 2:44:44
Run: 2:10:16

***PRERACE***

I hate tapering. All week I felt anxious and had trouble breathing...anticipating the race and slowing down the training was getting to me. Saturday morning Matias and I went for a quick swim with Reston Masters before heading to Cambridge where the Eagleman festivities would begin. We were on the road by 11am...no traffic/stopping...arrived at the Expo/packet pick-up by 1:30pm. Waaaa...this race is serious business and always makes me nervous from the start...all the fancy bikes, pros, serious faces, talk about crushing it, etc. cripes. Matias and I could sense each others nervousness and quickly busted outta there. We then dropped our stuff at the Victoria Gardens B&B (not sure how we ended up a block from transition...I highly recommend this place), got settled, and headed to drop our bikes off at transition. Headed back to the B&B, where Lynette, the Australian Innkeeper who shortly became our new mom, took care of us.

I think that was the best I have slept pre-race...when you wake-up and forget where you are at...always a good sign. Had some coffee, fruit, and rice cakes with jam (my new favorite GF thing). And we headed for the race. I was in transition and set up by 6:30am. My wave was to go off at 7:45am. I had time to wait in line 45min for the porta. My stomach was a mess...I went to the bathroom at least 6 times that morning. I felt pretty empty and was a little worried.

***RACE***

SWIM - I got my full sleeve wetsuit on. I had decided to go with this because 2 years ago when I had done the Aquavelo I had gotten attacked by jellyfish 3 times. I wanted to keep as much of my body covered as possible. I was HOT. But that was OK. I gathered with the rest of the dark green cappers and before long we were off. It was a big group and I struggled to break away for awhile. I kept locking arms with a girl to my right. Finally I broke off with another girl. And I could see a few others ahead but not too far. I began to pace with the girl...she was holing a good pace for me and I was able to settle into a good rhythm. At the turning back point I was feeling pretty hot and the water tasted bad making my stomach feel nauseated. Was passing a lot of the earlier waves so that made me feel better. Finally we were entering the finishing chute. I felt pretty sluggish with the heat coming out of the water.

T1 - Ran into T1 and quickly got going on Bananas.

BIKE - As soon as I started riding I had a gel...I was feeling hungry before even starting the race and the last thing I wanted was to bonk. My legs felt solid...it was going to be a good ride. My goal time was 2:45...which meant holding 20mph. I settled into this and felt like I could hold it the whole time. I actually think I ride stronger in the heat...it gives my legs a chance to warm up. In the cold I feel like I am just grinding. The bike was pretty uneventful/a snoozer...just stayed aero, came out of the saddle several times to stretch my legs. I had 3 more gels, a a Clif Nectar bar, a bottle of 2x LUNA Electrolyte drink, and some Endurolytes. The last 10 miles of this course are always rough..wind seems to always pick up. I was getting nervous for the run. Had I saved enough? too much maybe. I felt good.

T2 - Came into T2...there was maybe only one other bike back in my area at this point. This transition was abit slower so that I could grease up my feet...and I am not up on my T2 as much as T1 yet :)

RUN - So I have been running solid in the Newtons the last month or so. Took awhile for my calves/hips to be ready for them. And then I had been getting some serious blisters on my toes. I suspected that the shoes might be too small for my large feet. Matias, a blister veteran, had fixed me up with some moleskin in the bad spots pre-race. So I should be alright. I started out slow...the bike legs were not quite ready for busting it into a run yet. But I was moving and felt ok. It was freakin HOT. Good thing for Bikram yoga...the heat did not seem to bother me anymore...just gott go with the sweating. I came upon mile 1...there was a drink/food station every mile. I was still feeling pretty slow...hopefully I would feel better. Mile 2...my feet felt hot and squished and this was going to be rough. I was dreading what my feet were going to look like when I took my shoes off in the end. I felt blisters coming on the bottoms of my feet and toes were they were being squished together...maybe it would go away. yea right. Mile 3...not going away...only getting worse. I continued to run. 10 more miles...this was going to be absolutely miserable. Mile 4 and 5...serious hurt. The run was out and back...so it was keeping me going to see people I knew. I saw Shawn and shouted "How much longer...guhh I am hurtin"...he said, "Only about a mile or so." Yeah right...after 2 more miles at least was the turn around...turning HURT. It hurts to write this. Anyways, I was on the way back. Half of the race was walking...I kept running slowly...it hurt more to walk. I decided to take it 1 mile at a time...walk through the stations. The next few miles were absolutely miserable. I would walk through the station and dump the ice water on my head to get myself moving. The last 2 miles I kinda shuffled. My energy levels were good...so it was frustrating being in pain because my body wanted to go. I had 2 gels and water throughout the run. Finally, I could see the finish. I busted it to the end. I was SO happy I had chills all over. I had completed my 1st half ironman along with my 1st half marathon.

***POSTRACE***

I went straight to the hose and got a rinse and then took my shoes off...I could not even look at my feet. Matias then found me. I told him to check the feet out..."GEEEEEEZ." Ahh not good. And I am so sunburn. Matias had a GREAT race...1st amateur male...nice work. In the end it was a good day...despite the miserable run...I figure it is a long race and lots of room for error and improvement. I enjoyed the half distance and look forward to Savageman. AHAHAHA

***LESSONS LEARNED***

-Wear a hat on the run...and maybe apply some sunscreen in transition.
-Go through blister preparation (bigger Newtons, and been talking with Mary and Al on some good ideas to get my feet tougher)

Up Next: Savage Camp June 19-22, 2008, General Smallwood International with Team LUNA Chix DC June 29, 2008

Lake Placid Training

2008-06-04T13:53:00.001-04:00

Long training weekend up in Lake Placid last weekend. Joe Coyne, had organized a training trip in preparation for s upcoming Ironman USA.

DAY 1/Thursday: Thursday morning Matias and I started off at Turkey Thicket with a solid 5,000 yard swim. We then headed out...picked up Kelzie, and then headed to meet up with Joe and Laurel. Team Versa was on the road by 9:30am, only 30 minutes later than planned. The drive was pretty uneventful..a few rest stops...and then around 3pm a stop in Woodstock to ride a 30 mile loop Joe had found. WOW...Woodstock was just as I pictured it. My legs felt stale...this would be a rough ride. We got going and it did feel good to get moving. After about 20 miles though I was ready to be done and thought this could be a long few days if my legs did not feel better. Since Tour de Skyline they just had not been feeling it. Not much recovery and over-training is what I suspected. We missed a turn and ended up with about 36 miles and were back in the car. After a quick stop at Sunflower, a local health food store, and a run in with a very laid back yogi we were on the road again by 7pm. We made it to Placid by 10pm...I was beat.

DAY 2/Friday: After a look at the weather forecast the previous night and our late arrival, we decided to sleep in a bit until 8ish, hit the grocery store, and then head out to ride one 56 mile loop of the Placid course. At about 10am we were ready to roll out. I was glad we had waited a bit for the sun to come out and temps to go into the upper 50s. As we started to ride my legs still felt so strained. UGHH. BLAH. I wished I was swimming. The 1st part of the course was some serious downhills...dang...downhills are not my strength at all. So yea, maybe 6 miles of realy downhill. I wanted to turn around but now though that might not be such a hot idea as we plummeted into this valley...going back up might not be so fun. I was stuck. After about 14 miles the downhills ceased and we came into Keene and regrouped. I was definitely not feeling well. I decided I should turn around and find a pool. BUHAHA. I told the group I was not feeling it and going to head back...the reminded me I had to go back up what we had come down. I did not care...I love climbing. Sucka...the climb back up was rough...nuf said. After that I felt a bit better. Headed back into town...the group would not be back for maybe another hour so I decided to ride through town and check out the Lake Placid Fitness Center, which supposedly had a pool. Unfortunately their pool was closed. Major bummer. I headed back to the condo...for a total of about 40 miles. The group returned around 2pm. The afternoons workout was a swim in Mirror Lake. We headed for the lake at 430pm. I had heard the water was in the lows 50s and was a bit nervous but really wanted to swim. Got my wetsuit on and lingered around awhile. Matias busted right on off the dock...huh...he seemed ok. I went over to the shore and waded in and started swimming...it was freakin cold. Not the type where one would warm up. DANG. I swam maybe 15 minutes and started feeling dizzy...this can not be good. I decided I should be a wuss and turn around before I had a problem. I was done trying for the day. That night we crushed some food and watched a movie about a guy who somehow became blind in Mexico.

DAY 3/Saturday: After yesterdays bust...I decided to do my own thing today. The group was doing a lot of riding (at least 1 loop of the course each day). I decided that was not the best for me with how my legs had been hurting and with Eagleman coming the following weekend. I planned to do a long run and then try to find a pool. At 930am I headed out solo-mission in the Newtons to run around Mirror Lake (which I believe was about 3.5 miles round trip). I did one loop and was feeling pretty good, and no signs of blisters (At the end of my runs in the Newtons my toes would began to get sore and I was getting some good looking blisters). One more loop should put me at 8 miles. After the 2nd loop I was still feeling pretty good so decided to go for one more. Coming through the town that 3rd loop my feet/toes started to hurt. I could have done another if I cut my toes off. I headed back to the condo and ended with about 12 miles...m longest run to this date. I really wanted to swim so looked online and called some places to find a pool. No matter where I go I am always able to find something...NOTHING. geez. When Matias got back from riding he felt my frustration and decided we should try and bust into a hotel he had seen. We headed to the Adirondack Inn and were able to sneak into their 15 or so yard pool. It felt great to stretch out and then sit in the hot tub. After the swim we went to Pasta La Villa for a Starburst martini and $1 drafts. nice. Then headed back to the condo to catch the end of a movie about a he-she. That night we crushed some more eats and then headed to the American Legion for some karaoke. We sat in the corner and watched the professional karaokeeer's line dancing and singing. After about an hour we were all falling asleep and decided it was bedtime.

DAY 4/Sunday: Today I would attempt to ride 1 loop of the course with the group again. We decided to get an earlier 8am start as the weather looked like it would get worse throughout the day. The way to Keene my legs felt soso...the downhills began...really not fun. Mile 35 the legs started feeling very strained again. Well at least only 20 more miles. The next section was this out and back. The wind started to really pick up and at times I felt I was going backwards. I became sad and wanted to be done. Kelzie was ahead...Matias was ahead but kept slowing to wait up for me and make sure I had not blown away. Joe and Laurel were not far behind. At mile 44 the climb back into Placid began. It had started to rain and I got cold. The last section was Little Cherry, Big Cherry, Baby Bear (weak), Mama Bear, and Papa Bear hills. Not too bad...I do love climbing. And finally it was over and we were back at the condo. Matias and I headed to the crepe place and I had a sandwich with gluten-free bread! It was so yummy. Then we decided to check out the Swedish Hill Winery. They had some great wines and we bought 3 bottles. Everyone was pretty wiped from training at this point...that night we crushed the rest of the food and talked about what we would do our last morning in Placid.

DAY 5/Monday: The group discussed a couple options for the morning training before leaving to go home. I was leaning towards NOT riding and just going for an hour run. They had wanted to do a mini-tri. This would mean getting in the freezing water around 7am. I was not up for that. Then someone mentioned this Whiteface Mountain ride. UGHH ride. Then the talk was of this mountain which consisted of 8 miles of climbing. OK I was in. Whiteface Mountain is 8 miles on a 8% Grade. The Climb is 3,500' up Scenic Whiteface Mountain Veterans Memorial Highway. New York's 5th highest peak with 360° panoramic views of the Adirondacks, New England, Vermont and Montreal. Starting line is at the Junction of Routes 86 & 431 in Wilmington, New York. Team Versa headed out at 630am, arrived at the starting line at 7am and were rolling by 715am. The climb began. Is this the start I kept asking. I sure as heck hoped...we were already significantly (out of the saddle type) climbing. "Yes, but we have not entered the actual climb," they kept saying. nice. Mile markers started saying 3, 2, 1 miles until Toll Booth (that meant park entrance). After 3 miles we came upon the closed park gates and signs which said NO bikes. I was bustin on through. Matias and I had gotten there 1st..we waited for Laurel and Joe to make a decision. Laurel said "LETS GO"...so we were climbing. Yes, this was climbing...no relief whatsoever. We settled into our paces. Matias was about 50 feet ahead of me and Joe about 50 feet behind...I did not want to let Matias out of my site. We came up on a sign...ROUGH ROAD 5 miles...great 5 miles till the top. They were not kidding...this was crazy tough. After wat seemed like a loooong time I came to ROUGH ROAD 4 miles...GOOD GRIEF. I needed fireballs and a gel...I was going to bonk after riding 4 miles. The next 2 miles seemed long and it started to get colder...maybe a temp drop of 10 degrees from the base. And the visibility was becoming very low...maybe 50 feet...I could barely see Matias but knew he was only about 50 feet in front still. Then the wind picked up...I had to really fight to ride through it. Finally, I came upon ROUGH ROAD 1 mile. There were no longer trees as we were at the top of the mountain...I felt as if I were in a different country. And finally I was at the top at some castle. So strange. I found Matias and Joe shortly followed. We were SO cold. Temp had gone down to 40 degrees and the wind was very strong. Some guys who worked in the castle had drove up right as we were finishing and told us we should not be up there and better ride back down asap. We were waiting for Laurel and then were gonna head back down. I was NOT looking forward to the ride down. Laurel arrived and they let us warm up a few minutes in the castle. Then we headed down. I took it EZ...breaked the entire time. There were some serios small rough bumbs middle of the road that could have taken someone out if you had not been paying attention. My eyes were watering and I was SO cold. I gripped my breaks so hard that my hands went numb. Temp was rising...at mile 4 it was about 55 degrees and then at the base about 62 degrees. I did not see anyone ahead of me at the base...I felt delerious and was unsure of where to go. I called Matias and Joe...AH DUH. Then figured it out...made my way back to the car. I was proud of that accomplishment. Probably the hardest thing I have done on Bananas. We got back to the condo, packed up, and shipped out. The way home went quickly. Matias drank too much Rockstar and went psycho. He finally bonked about 8pm...there is a 1st time for everything.

Thanks Joe for putting this training trip together. I had a great time training and hanging with everyone! Go Team Versa!

Up Next: Eagleman June 8, 2008

Little Pepper...Back in the Game

2008-05-23T19:50:00.000-04:00

***RESULTS***

Overall: 1:26:36 1st in age group, 5th overall
Swim: 10:49 1st in age group, 3rd overall
Bike: 49:25 1st in age group, 5th overall
Run: 23:02 1st in age group, 20th overall

***PRERACE***

After a late night and fun at my sister's GW graduation ceremony/dinner...I woke up and headed out to Culpeper, VA for Lil Pepper Sprint Triathlon about 5am on Sunday morning. The drive over was pretty uneventful..a coffee stop and 2 bathroom stops (yes, it was only a 90 minute drive). Mary and Steph caught me on the road and I tagged along behind them for the rest of the way. It was about 62 degrees...a bit on the chilly side. ehh. Got everything together and headed to packet/chip pick-up. I was asked if I was an Athena or something else. I was confused. Saw a lot of familiar faces...this was going to be fun. Then went to set up transition. I was ready by 715am..race was not to start until 8am...ughh too much idle time. I mingled with friends and started to get anxious. Mary could sense my nerves and came over for a pep talk. "KATIE...this is what we know...this is what we do best...and on a normal basis...this is FUN!" I smiled and said "I know, I just have not really done this whole deal in a long time...once I get this first one over with I am good." I love Mary D. :)

***RACE***

SWIM - Got my full sleeve wetsuit on and headed over to wait for the start. Found Justina and Jeff and hung with them till it was time to go. Justina and I were in the same wave (35 and under females...YES, pink caps). We waded in the water and positioned in front as the wave in front of us went. It was kinda deep and mushy...YUCK...and COLD. Cripes. Then it was GO. I swam fast to get away from the ladies behind me. I battled with a girl on my right for maybe 100 yards and then I was out in the lead and did not see anyone. I tried to settle into a rhythm. It was really cold. They said the water was 70...felt like low 60s to me. I was able to settle into a rhythm and felt pretty good. About half way I started catching up the the previous wave of 35 and under males. My face was feeling numb and cold...so I swam faster to get out of there. I rounded the last turn...swam to shore and ran into T1. Fun being the 1st in my wave out of the water!

T1 - Got the wetsuit off fast but then could not get my shirt on. Finally was all set and off on my bike. Went without arm warmers or leg warmers. Slow transition.

BIKE - The bike course happened to be somewhat hilly...it was good. My legs felt somewhat stale and I had a hard time staying warm and settling into a good pace. I passed some more guys. I was still in my groups lead and started to get worried about ladies coming up from behind....felt like I was weaving all over the place...it was windy. There were no mile markers in site anywhere and my computer is busted...I had no idea how fast/how much longer and I had not worn a watch. Finally asked someone and he said 1/2 more mile! Great...I busted it to the end. 1st in my group into T2...but I cold see someone behind me. Now the run.

RUN - So I had decided to wear the Newtons. I got them in February..wore them for the 1st time then and had a hard time walking for about a week after. They really force you into forefoot running, which puts a lot of pressure onto your calves. However, they were FAST and once I got more accustomed to forefoot running...the best way to go for me as forefoot running seems to cause less pounding and pressure into my hips. Since I had worn them I knew what it felt like to forefoot run and have been slowly transitioning to running that way in my Asics. I was maybe 80% forefoot running lately. So I decided to wear them. As I started off I noticed my right toes were totally numb...weird. Maybe my shoes were too tight. I stopped for a second to loosen the laces. I was off to VERY slow start..this might be ugly. A girl passed me. Boo. Then I started to feel really good...like I was prancing...the Newtons are AWESOME. Then I even passed some people and picked up speed. On the way back I felt like I had too much energy and pushed it all the way to the finish. I had finished somewhere between maybe 3rd and 5th. After I finished the girl who had passed me, Alex, came up to say Congrats. She was really cool...hopefully our paths cross again. She thought I was endurance runner. :) Hopefully soon.

***POSTRACE***

After the race hung out and talked to everyone. Julie Clark completed her 1st race...she was smiling...I am really proud of her. She did AWESOME. Only good things to come. Then I started to feel nauseated. I sat down...then my eyes started feeling strange...oh wow...maybe a migraine coming on. I went to the car to get my sunglasses (even though it was very overcast) and as I was walking yes for sure a migraine. Julie was coming back and I told her I was going to leave. UGHH hopefully I would be OK driving home. I just wanted to get home and shower and lay down. I had my prescription with me...took one and hoped the spots would go away. The did shortly...but my vision was still off and then another one came on. GEEZ...this was the worst. Somehow I managed to get home. I felt like a mess but I was so happy with my race.

***LESSONS LEARNED***

-Start working on heart rate training and be more aware of my times.
-Start out a bit faster on the run...I always seem to have to much steam left at the end.
-Work on the mental state. Migraine during/after a race...2nd time this has happened. They always seem to happen as a stress relief. I do think I can relax now that I have got that 1st race BACK IN THE GAME over with...

Up Next: Lake Placid training/fun trip May 29, 2008, Eagleman June 8, 2008

Julie's first triathlon--Little Pepper race report

2008-05-21T14:21:00.002-04:00

Racer:	Julie Clark
Race:	Little Pepper
Date:	Sunday, May 18, 2008
Location:	Culpepper, VA
Race Type:	Triathlon - Sprint
Group:	Athena
Time:	1:53:42
Overall Place:	88 / 157
Age Group Place:	7 / 14
Comment:	my first triathlon, AND a PR :)

Race Report:

Pre-race:
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The night before the race, we stayed with a friend just a few miles from the lake, which was great. We also had steak, and while it was very yummy, it's not exactly what I had in mind for my pre-race dinner! Oh well, at least I drank more water than wine, and was in bed early. Up early too, but felt like I should be sociable, making me at least 15 minutes later to the race site than planned. This made for quite a rush, since there was a decent packet pick up line at this point, and it was my firs time doing any of this tri race business. But, it all got done...

Swim 22:03(138/157)
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Boy do I hate swimming, and this was no exception. The start was fine, my friend Moe and I stuck off to the rear of the group and waited for the speedsters (Katie D) to get going first. Getting through the first few buoys was manageable, but then the next waves starting passing me. First I saw the first wave behind, then even some from two waves behind! Oh well, just get through this. Then, SMACK, into my left eyesocket. It was almost in slow motion, which somehow allowed me to grab my goggles before they were sent off into oblivion, which was good, since they are prescription and would have made for a blind swim! I was pissed and treaded for a bit, thinking, I could stop. I hate this. Then, of course you're not stopping, you haven't even gotten to the parts you enjoy. Onward, and inward, SLOWLY.

T1 2:50 (76/157)
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I remembered my number easily (369!) and found my spot quickly. I got the wetsuit off with very few problems, and into the bike shoes and helmet. My glasses were easy to find, which worked well! Only complaint was who put that lovely hill right before the mount?? That was no fun.

Bike: 58:09 (59/157)
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Onto the bike, yay!! There was a bit of a hill getting started on the course, oh wait, there were hills everywhere. But, some great downhills to use my athena-ness to fly past quite a few riders. I did notice that I passed mostly mountain bike riders, with a few road bikes, while expensive tri bikes were passing me like crazy! I was fine with that, and pushed myself the whole ride. Only issue was the gel I taped to my bike fell off in the first third of the ride. Oh well, I just made an effort to drink more Accelerade!

T2: 1:43 (74/157)
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Found my stuff easily after running down that same hill between the dismount and my transition spot. Yay for yanks, shoes went on very easily.

Run: 28:59 (91/157)
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I got to do most of the run with my friend Moe, which was fun. We had to convince each other at a couple points that we CHOSE to do this and boy would it be nice to be done! The first few uphills killed me, I walked at least twice :(. But, I finally got into a rhythm half way through and picked it up a bit to the (downhill, yay!) finish.

Lessons learned
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1- be much more early to the race site, esp with race-day packet pick up
2- swim more, even if I hate it
3- don't use scotch tape to tape gel to bike.
4- more bricks! more hills!

Overall:
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I'm finally a triathlete! Or a newbie one, at least. Thank goodness the first one is done. Now on to the next 5...including races with LUNA chix!

LUNA Mountain Bike Team Dominates UCI World Cups

2008-05-16T13:10:00.003-04:00

From the backyard patio of Alison Dunlap. I've decided to change the format of our team race reports. I want to make them more interesting and exciting to read, instead of the usual play by play you get in Velo News. I will share the stories of my teammates from my window on the mountain bike world, complete with expert commentary of course. (Sorry for the typos) Enjoy!

World Cup #2: Offenberg, Germany
After a successful first round World Cup race in Houffalize, the team was on the road again, travelling to Offenberg, Germany, a small town situated between the Czech Republic, Austria, and Switzerland. This was the fourth year of hosting the World Cup and the first year it didn't rain. Many of the riders complained about the course last year, but when the crowds are over 30,000 strong, the race organizer isn't inclined to listen. In 2007 the course was dry and fast only to be wrecked the day before with rain. The technical drops that were once sort of rideable became terrifying. It can be incredibly stressful to ride up to the top of a drop that is so steep it looks vertical and you wonder how in the world you're going to get down. And that's when it is dry. Now throw in heavy rains and mud that is as slick as peanut butter covered ice and that's when things become a real challenge. You literally lay awake at night thinking of those sections, feeling your heart rate start to climb and the anxiety building. (One of the many reasons I retired!) That's what the course became known for. Now in 2008, it was time to go back. This year the course stayed dry and everything was rideable, albeit still quite challenging. The girls finished the event ranked #1 in the women's team World Cup rankings and continue to be the #1 ranked UCI team in the world.

Georgia had this to say:
"Europe has been great- with the exception of my sucky race in Offenburg! Oh well, sometimes you just don't have it. Pretty frustrating. I was hoping to redeem myself after last year's rainy, muddy fiasco. I had a great start and was in the top three heading into the 1st lap, but I never managed to find a rhythm (or go very fast). As the race went on I lost more and more places, eventually finishing 13th- not the worst race I've ever had, but not what I was hoping for either. It was a frustrating race for sure, but sometimes you need a bad race to get you fired up for the next race. We still managed to win the team competition (and A LOT of beer). I'm looking forward to better things in Madrid!

Three time Olympian Katerina Hanusova has been struggling at these first World Cups due to a nasty injury she acquired in the National Mountain Bike Race in Phoenix, AZ the first weekend of April. Going into the first turn of the Arizona race she slid out and put a large gash into her knee. After spending 5hrs at the emergency room she came back with 4-6 stitches in her knee. After a few days rest she resumed training, hoping to maintain her stellar form. Adding to the stress was the fact that the Czech Olympic Team was being decided after the first three World Cups. There was only one other woman Katerina had to worry about. If Katerina could finish higher than the other rider in two of the three World Cups she'd be going to Beijing. But it was not to be.

Here's what Katerina had to say:
"Sorry for not getting back to you but I haven't been online much and really did not feel like communicating with the world the last couple of days. I did not make the Olympic team and you know how much it sucks. My leg hasn't been hurting but has not been super strong either. I felt like things were getting better before last weekend but I sort of rode the same lifeless pace. I hope to ride better soon just to prove to myself that I can. I have not found my optimum form yet, but trust me, I am still looking and will be back soon. My teammates are doing a great job at the front of the field, which helped us to win the team competition again and that was great."

In only her second World Cup with the LUNA Team, Catharine Pendrel finished eighth. For a rider so new to the sport and the European racing scene, finishing in the top ten is a HUGE result, especially when each rider out there is trying to make her country's respective Olympic Team. It is scary to think of what she'll do in the next few years as her experience and confidence grow.

And Catharine said:
"After last weekend in Houffalize, I tried for a more conservative race and the pacing paid off. After getting up into the top 8 on lap one, I settled in until the 4th of six laps and then stepped it up. I was able to finish the race feeling strong and capable of more - a welcome change from last weekend. The course in Offenburg was exciting and there were thousands of people lining the entire course creating an amazing atmosphere."

World Cup #3: Madrid, Spain
And then it was off to Madrid for the third World Cup. The trip down south is usually a welcome change from the cold wet weather of Germany and a chance to eat food that isn't drowning in a dark gravy. Of course both years I raced in Madrid it was sunny in Germany and pouring rain in Madrid. Travelling around Europe can be an exhausting challenge. Usually on Monday after the race, the team packs up and drops the girls off at the airport. The drive to Madrid is huge and most of the teams will either send their riders home for a few days, (only the Europeans) or fly them down, to be met by the team truck a few days later. Finding the hotel and places to eat in the chaotic city of Madrid can take hours. Katerina has been studying Spanish in her spare time so I'm sure that helped.

The course was in downtown Madrid at a giant city park called Casa de Campo. It is a beautiful park with lots of paved roads as well as bike paths and great trails. It is also quite seedy. There are hookers all over the place. And we're not talking women sneaking around in the bushes. The women, in groups of five to six, were "advertising", very minimally clothed, on the main roads through the park, even as the race was going on. The year I raced in Madrid there were used condoms hanging from the bushes and the occasional naked couple fooling around in the more secluded areas of the course. Some of the mechanics even found used condoms under the awnings of their team trucks. By race day you don't see any of this because the 40,000 very enthusiastic, and very drunk Spanish fans screaming "Venga venga venga" (Spanish for go, go, go!) make it difficult to solicit for sex. Haha!

The race course is super fast with lots of short steep power climbs. Not much technical riding, but that doesn't mean the course is easy. You could have a World Cup race in a parking lot and it could be the hardest thing you've ever done. The riders definitely make the race, not the course. Start position is crucial because it is almost impossible to move up when the fields are large and the speeds super fast. The riders do multiple loops of the course which means getting to fly through the start/finish line as well as suffer up the "wall"; a short climb with a 25% grade, between 4-6 times. At the end of the day, the LUNA women had achieved a remarkable first. All three riders finished in the top ten of the Madrid race and maintained their #1 ranking in the team competition. First time in the history of the LUNA team!

"World Cup #3 in Madrid was a tough one," said Catharine. "The course was very fast which meant time gaps were tight and a rider was always there to take your place if you went wide on a high speed corner. I rode consistently in the top 10 with only a minute separating 6-12th position at the finish. Having three LUNA riders in the top ten all day was pretty incredible." Catharine's 8th place finish is a career best.

And Katerina had this to say about her much improved race. "Yes, my legs are back and it feels great. The injury is off my mind and is history. I had a super good start, moving from 3rd row to 6th place by the end of the first lap. The course here in Madrid was fast and had several steep hills. I felt like I was racing cyclocross at times." Katerina's 10th place finish is one of her best World Cup results.

Team on podium in Madrid Georgia found her mojo and rode to an outstanding 5th place finish. "I had a good start and was riding in the top 4 for most of the first 2 laps, " remarked Georgia. "During the second lap I was a little bit sloppy on a couple of the downhills, and I got dropped from the front group. A few riders passed me, but I was able to move back up to 5th by the finish. My legs felt good (the pre-race espresso Waldek brewed for me didn't hurt either), and I am happy with another solid result at the World Cup. It was great to see the whole team riding at the front of the race. Three LUNA riders in the top-10: hopefully this is just a taste of what is to come!" Georgia's 5th place finish in Madrid and Houffalize make her the leader in the Olympic points chase.

What's next for LUNA:
After a much needed rest week at home, the girls will join forces again this coming weekend in Santa Ynez, CA for the third round of the National Mountain Bike Series. Then it is back to Europe for two more World Cup races and the prestigious World Championships in Val di Sole, Italy. With the conclusion of Worlds, the Canadian and US Olympic Teams will be officially announced, so stay tuned.

That's all for now. Have a great weekend and happy trails!

Alison

5th Annual Tour de Skyline

2008-05-12T12:00:00.004-04:00

Hurtin. Home last night from the RATS 5th annual Tour de Skyline.

What is the Tour de Skyline?

The Tour de Skyline (TdS) is two-day ride from Front Royal to Waynesboro (day one) and back (day two) along Skyline Drive in Shenandoah National Park. Said another way, TdS is two days, 220-miles, 20,000 feet of climbing, and too much fun. Even though TdS has a nice three-letter acronym, it's much more casual than you would think. Roads are not closed, there are no aid stations, and there are certainly no t-shirts.

This year was a big year for TdS...with 50 or so people signed up to go. Kona Kev did an excellent job in organizing the whole event. We were going to have 2 SAGS (Kevin's truck with Peter, the massage guy, and the Bonzai van driven by Andy and later Frank). And also a few cars.

The weather was not looking good (rain and only about 60 for a high...where it would be at least 10 degrees colder in the mountains). I had been checking the weather all week and looked like it should clear up around 12 on the 1st day. Then when I looked at the radar that morning it looked like we were going to be rained on the entire 1st day and now also a chance on the way home. Ughhh...I don't do well in cold but tried to stay positive. Matias, Andrea, and I headed out from Reston about 6am to be at Dickey Ridge Ranger station ready to go at 8am.

We arrived at the Ranger Station where everyone was getting ready and seeming quite positive for the crummy conditions. We took some pics and were rolling. I had put on as much clothes as possible and felt pretty comfortable. It was raining and very very foggy (visibility of maybe only 100 feet in some spots). The ride starts out climbing so I quickly became hot. People started to settle into groups. I stayed toward to front with about 6 others. My legs were feeling solid...a very good thing for the start of a 110 mile ride today. Only thing not so great was the conditions which seemed to be getting worse. We hit a few downhills, which were pretty scary in the rain and fog. I got cold. At about mile 20 Andy drove up and told us the police were kicking us off and the ride was being canceled. WHAT?! Hmm Part of me was sad...and the other part was thinking yea this is going to get pretty miserable. We turned around. Some pretty steep downhills...I got really cold...cold in my bones and was so glad we were turning around. A mile or so later another group flew by and yelled "Its OK we can keep going, turn back around!" WHAT?! Andrea and I looked at each other pained. We were both so cold. We turned around not sure what was going on...caught up to this group and they said we were riding to the 1st rest station at mile 24 and would then be shuttled to the halfway point and then try and ride the rest into Waynesboro. EEhh. During the ride to mile 24 I became FREEZING. We arrived at Elk Wallow (mile 24) and there was the Bonzai van ready to shuttle some to Big Meadows (mile 50). We threw our bikes in back and about 8 of us jammed in. Andrea and I huddled in the front near the heater. We were both cold and miserable and unsure of what was going on and unsure about how we could continue at all with cold and wet clothes.

Somehow everyone managed to get to Big Meadows (mile 50). I changed into normal dry clothes but was still chilled inside. The weather report was that the bad conditions continued to the end. A lot of guys decided to chance it and continue. I was done...so was Andrea. We decided to SAG it and start fresh on day 2. SAGing was somewhat fun but I was disappointed to not continue. Once we were past about mile 60 things really cleared up and warmed up a bit. Oh well. Everyone made it to the hotel in Waynesboro safely around 6pm. We showered, dryed our clothes, and all headed to Scotto's for dinner. I really hoped for good weather the next day. They were calling for a 30% chance of rain and highs in the upper 50s.

Woke up the next morning to clear skies! I was feeling really sore and a bit drained of energy from being so cold the previous day. Leave time was on one's own...but a pretty big group of us (Matias, Andrea, some other strong riders, and I left at 8am. Five miles of climbing to do before we even entered Shenandoah National Park...huh. I was feeling pretty good and actually almost overheating. Once we got into the park I started feeling a bit tired (great feeling at the start of a 110 mile ride...shoot). My whole body just felt wiped and sore. The previous day had completely drained me. It was going to be a long day and I was probably going to be sick after this. I was keeping with the group but felt the pace might be a bit fast and not sure I would be able to hang. Why do I always think I can ride with the big boys? Some days I can...but this was a long and difficult freakin ride. About mile 90 a rather large climb started and I got dropped. Beep. The mental battles were to begin. I told myself...you have 90 miles to go..if you don't think positively this is NOT going to happen. A few miles later on a downhill something fell off of me and Bananas and busted into a million pieces. hmm hope I did not need that...I went back...it was just a light. Doug Steele (man of mystery) came around the corner and we rode together for awhile. We caught up with the group at the next rest station (mile 80). They were heading out. Doug and I left shortly after. Then Doug decides to drop me non a downhill. I am not much of a riding partner (passing on the uphill and dropping on the downhills). Alone again. A few miles later came up on the Bonzai van...people were putting on more clothes...so I was back with the group again. Mile 70...dropped again. Damnit. A few miles later, Andrea caught up...she had been left behind at the van. We were both tired and decided to stick it out together. We then came up on Dave, Marty, and John. We all rode together then. I was seriously hurting. My legs were past sore and now just hurt to touch. And my upperbody was a mess (from the stress of being so cold). It hurt to keep my head up. And I was cold. I decided around mile 60 I would be done at Big Meadows (mile 50).

We rolled into Big Meadows and met up with the guys we had started with and found Matias...he looked cold and like he was hurting too...looked like his eyelashes might be frozen. Poor guy...everyone was looking rough...I decided to get some food and see how I felt. I got some vegetarian chili, gluten-free pretzels, coffee, diet pepsi, and felt a little better and decided I would continue...if it came down to it I would get in the SAG. Andrea and I headed out on our own...Matias was a little behind, but he would catch up. I was feeling a bit refreshed...musta been that chili. I was a little nervous...on the drive the day before we saw lots of construction from about mile 45 to mile 35. Some off-roading might be going on. Matias quickly came up to us and passed us. Then we were on our own. Came up to lots of construction...which watching and dodging made this part of the ride go more quickly. Then the tunnel around mile 35...tunnel vision on a bike...makes me nauseas. I got hungry again...had a new gel (Clif Vanilla)...this was the best gel I have ever had. We were nearing Elk Wallows (mile 24)...I started preparing myself for the 3 mile climb out of there. My legs were in pain but my spirits were lifting as we only had about 20 more miles! We stopped for a quick bathroom break at Elk Wallows and were off and climbing. We hit mile 23...still climbing...mile 22...still climbing...I was going to fall over and I did not care. My legs hurt. I did not look up. We rode with our heads down. Each bend we rounded I thought it would be over...no...kept on climbing. Finally it was over and we were coasting downhill. I was so happy. Now only about 14 miles to go. I started to feel nauseas and was seeing spots...I slowed a bit and told Andrea I was not feeling to great. But then the real downhills started and I could just coast...and tried to think positively and snap out of it. We were both so happy the last 5 miles. Then we were done. My legs were beyond done. Hope I did not do any serious damage. Well...what does not kill me only makes me stronger.

Day 1: ~30 miles and pulled out
Day 2: 110 miles

Andrea, thanks for riding with me...would have been ugly without you. Kevin, thanks for organizing. Matias, thanks for the motivation and the laughs. Bonzai, thanks for the SAG. Riding on Skyline is one of the most gratifying feelings. A lot of times I was thinking this is crazy and why am I doing this...I am never doing this again. But each time I say these things I always come back for more :) Each time I ride on Skyline I realize that so much of the sport we do is all about mental toughness. I am going to make an effort to work on my mental toughness in my future training and racing...I think this could be a huge factor in ones performance. Especially mastering pain and fatigue by keeping focused and controlling negative thoughts.

Up Next: missing Jim McDonnell this year, Lake Placid training/fun trip May 29, 2008

Pike's Peak 10K

2008-04-29T09:21:00.001-04:00

This is my first blog post using the tag running!

Anyways, after many attempts at running races, not only did I register this time...but I actually made it to the event and raced! First time in 3 years. I am running now.

On the drive to the race I thought...this is pretty cool...I really have no expectations of myself. I am nervous...but not because I hope to do well but because I did not want it to hurt. I made it to Rockville about 7:00am in time for packet pick-up and to get situated. I was cold. It was in the upper 50's and raining. Awesome. I had overdone it a bit by riding 62 miles on Saturday morning and was unsure how running would feel...but usually riding the day before running is good for me and helps get my hip warmed up.

As the start time (8:00am) approached I hung out where my wave (wave?! are we swimming?) was positioned. There were A LOT of people. It was go time. Not a fast start with so many people. I tried to bust on through the crowd. I got out of the jumble and was off. My legs felt cold...but quickly I warmed up. The 1st mile (8:00) marker came up pretty quickly. My goal was under 50 minutes, so I was on track. I was unsure of how to pace myself so held a bit back. At about mile 3 I was starting to feel good so picked it up a bit...started hitting the miles at 7:15 to 7:30. I really feel I am getting more used to forefoot striking. Most of my runs I alternate between forefoot and midfoot running, while I seem to be leaning towards forefoot now. This is good...it seems a lot less pressure on my hip. Mile 5 came up (1 mile to go). I picked it up all the way to the finish. Hooray my 1st ever 10k.

Time: 47:16 (7:37/mile) 126/1317

Results

After the race Matias and I headed back to Reston and went out for a 50 mile easy/stretch out ride. In the end my legs were done and I barely made the last 10 miles home.

On top of all the training, work has been ridiculous...I am spent.

Georgia Gould 5th at UCI World Cup

2008-04-24T09:14:00.005-04:00

Georgia Gould 5th in Opening Round of World Cup Competition. Sea Otter Classic a Huge Success for Honorary Teammate Angela Mysliwiec
Berkeley, CA: The LUNA Pro Team was busy on many fronts this past weekend. Waldek Stepniowski, the team soigneur, and Zeph Wadsworth, team mechanic, joined Georgia Gould, Katerina Nash, and Catharine Pendrel for a three week trip to Europe to contest the opening rounds of the Union Cycliste International World Cup series. Chris Mathis, and past mechanic Zac Demeritt were joined by Alison Dunlap, Marla Streb, Chloe Forsman, Danelle Kabush, and Shonny Vanlandingham for three days of fun at the Sea Otter Classic in Monterey, CA. Angela Mysliwiec (pronounced "my sleeve itch"), winner of the Breast Cancer Fund Auction, was also on hand to experience the excitement and chaos of being a LUNA Chix for the weekend.

Houffalize, Belgium World Cup #1: Houffalize is a small town in the Ardenneregion of Belgium. It is historically significant because the town was decimated during World War II at the Battle of the Bulge. In the mountain bike world, Houffalize is better known for its beer, rice cakes, and the World Cup race. It has become an annual event and is embraced by thousands; thirty-five thousand fans to be exact. It is one of the premier races on the World Cup circuit, and this being an Olympic year, the race was a qualifier for almost every rider.

In Georgia's own words: "I knew it was going to be a long race, so I didn't want to blow myself up at the start. Maybe I was a little too conservative. I had a decent start, but by the top of the climb I had been passed by at least 20 women. I had to run a couple of the downhills because there were so many women off their bikes. The nice thing about the course at Houffalize is there is plenty of room for passing, so I was able to move up steadily through the field. I was riding in 4th for the last two laps, but was passed at the beginning of the last lap by the woman who went on to win the race. Overall, I felt good and rode a solid race to end up 5th- my best result in a European World Cup. I'm looking forward to next week!"

In Katerina's own words: "Houffalize is a very cool place to race and the fans are unbelievable. I was riding well but with every lap I was loosing more places and more power in my leg that got injured in Arizona. Those are the tough times for athletes to go through but I know my strength will return soon. With some good training this week and good Euro coffee I will be ready to fight again."

In Catharine's own words: "I felt fantastic in my first World cup of the season....well till about 1.5 hrs in then I really started to suffer! I had a great start and found myself in the top 7 by the end of the start loop. From there I moved up to 2nd, but rather than being patient I burned all my matches early and it became a fight to just finish. I feel confident as the team heads to Offenburg, Germany, that we will be holding onto our position as the top women's team."

The LUNA girls are ranked #1 in the team standings after the first World Cup.

Sea Otter Classic: The rest of the LUNA mountain bike and XTERRA team was busy competing at the Sea Otter Classic, a three day event at the Laguna Seca Raceway outside of Monterey, CA. Also joining them was Angela Mysliwiec, winner of the Breast Cancer Fund auction.

Super Downhill: Marla Streb was the only one slated to compete in the Super-D event on Friday afternoon. Super-D is a combination of downhill and cross country racing. The best courses are designed so that neither rider is favored. Sea Otter was a mass start event, meaning everyone started together. Marla had this to say about her race. "After three practice runs and all warmed up for the Super-D, I was pedaling to the top before the Le Mans mass start and my right thumb stopped working. Then, I noticed my trigger finger stopped working too. Immediately I was imagining some sort of delayed onset fast acting nerve agent from an exotic Haliconia that I had brushed up against back in Costa Rica, or maybe it was a parasite that was crawling along my forearm taking over my manual controls. I was just about to check on the status of my pinkie finger when I glanced down and saw that my derailleur was dangling. It had sort of exploded into springy bits and twisted metal the like a wind-up toy gone bad on Christmas morning. So, I sprinted down to the Luna pits, and Chris expertly repaired everything in less than 5 minutes. I raced back through the sea of Sea Otter crowds convincing myself that the effort was a good way to open up my lungs for the race, only to find that the pro women had already taken off. The first (and hopefully only) time I've ever missed a race due to dangly bits."

Short Track Cross Country: With the top US and Canadian riders racing in Europe, the Short Track Cross Country event was wide open and it was anyone's guess who would get the win. LUNA's Shonny Vanlandingham finished in 5th after a slow start. Shonny is like a diesel truck. It takes a while for her to get warmed up, but once she gets going her power and speed are amazing. With her focus on XTERRA, the STXC races are more for training. Chloe Forsman had a strong ride finishing 10th. Danelle Kabush didn't have a great start position which made for a difficult race. The STXC is only 20 minutes long which doesn't give riders much time to move up through the field. Despite being pulled she rode well and gained valuable fitness for the upcoming XTERRA races.

Circuit Road Race: Angela Mysliwiec did her first event of the weekend on Friday. She entered the Category 4 Women's Circuit Race. Riders negotiated the racetrack of Laguna Seca for 50 minutes. It was a challenging course with one steep climb followed by the famous corkscrew descent. Being new to the sport of road racing, Angela struggled on the descent and came off the back of the field. However, she continued to fight and got faster each lap, using less and less brake down the corkscrew descent. She finished with a big smile on her face.

Sport Cross Country: Angela raced one lap of the cross country course for a total of 20 miles. In only her second mountain bike race, Angela rode like a champ and finished in 2hrs 13min. She loved it and thought the course was awesome.

Pro Cross Country: The conditions were much improved for Sunday's race. The 30mph winds had died down and the skies were clear and sunny. The women went off at 12:25pm for two laps of the cross country course. The LUNA girls rode hard. It was a long race thanks to the winds that picked back up during the second lap. Shonny in 9th and Danelle in 21st gained valuable fitness for their first XTERRA event in Temecula, CA in May. Chloe, despite severe back cramps, finished in 3hrs 16 minutes.

Dual Slalom: Marla had this to say. "Saturday was the Dual Slalom, and in a stacked field I qualified 10th, my right foot popping out of the pedals both runs (my last Dual Slalom happened when gas was $1.75). So, I tightened things down for the next round. During the intervening years, the courses have become much more technical, and the turns much more aggressive. In my qualifying runs I felt the turns were coming at me so fast that I was not surfing down the course as much as I was being tossed up on the beach like a seal carcass. The next two runs went well, and I slipped past European Anneke Beerton both times, mainly due to muscle memory. Then, I was up against World Cup winner Rachel Atherton. She beat me the first run, so the second run I wanted to go brakeless. Usually thinking "No brakes!" while I am getting sideways on a berm takes my mind off how I will get down off the berm. But this time I almost two-wheel drifted into some fans from Bakersfield. Barely saved it, but lost valuable seconds. Rachel took the round, which sat me down on the sidelines early to watch everyone else like it was prom night back during the slow Duran Duran song."

Alison Dunlap: "I spent four days taking care of Angela. I picked her up from the airport and we laughed the rest of the weekend. With Waldek in Europe I got to play soigneur , minus the massages. I also led a clinic for 20 girls from the Northern California High School Mountain Bike League, of which Clif Bar is a major supporter. High school clinic It was great fun watching these young women learn things they never knew how to do before. I gave each girl some LUNA Moons and a signed poster. You'd think they died and gone to heaven. It was great!" feed zone

What's next: Katerina, Georgia, and Catharine will race in Offenburg, Germany at the second World Cup event this coming weekend. Marla heads back to Costa Rica and the rest of the team is home training. The LUNA Pro Team will be reunited at the National Mountain Bike Series event in Santa Ynez, CA in late May.

LUNA Pro Triathlon and XTERRA Teams Dominate Early Season Races

2008-04-24T08:59:00.002-04:00

Terra Castro 11th at Ironman Arizona and Shonny Vanlandingham Wins Lavaman, Berkeley, CA: The LUNA Pro Triathlon and XTERRA teams were in action this month with Terra Castro representing at Ironman Arizona and Shonny Vanlandingham making her debut at Lavaman in Hawaii. Terra battled fierce headwinds, 94 degree temps, and severe cramping to finish 11th in her first race of the season. Shonny competed in her first ever road triathlon; she had a great swim, did her first road time trial, and clocked 6:30 miles for 10k. Not bad for a mountain biker.

Ironman Arizona: In Terra's own words...

"Tomorrow I will be better than I am today... better as a golfer, as a person, as a father. That's the beauty of tomorrow. There's no such thing as a setback." - TIGER WOODS

The magic of Ironman is that no matter how prepared you are or how mentally strong you toe the line- race day is another beast. There are many things outside of your control and also physical challenges that arise during the event that test what you are made of. I came into Arizona with the best fitness to date, prepared for battle both in the mental and physical arenas. After LUNA Pro Team Camp, I was excited to make the team and sponsors proud with a big finish in the strong international field. Race day finally arrived after a week of hanging out in Tempe with my grandparents, cousins and Aunt. After carbo loading and resting all week with the legs up, race day hits and you are READY, almost antsy. Into the water at 6:45am Sunday, April 13th, and the battle began. After a bit of a slow swim, I flew through transition and got on my "hot rod" Ordu, to start working through the field. The strong wind storms had other ideas though, as we all fought a nasty headwind one half of each loop (3 loops for a total of 112 miles). It was awesome to fly back to the start/finish at 32 mph but boy, the way out was all about putting the head down and grinding out the gears. n the end, I crossed the line in 11th and collapsed into a wheelchair that got me water and directed me to my awesome family support team. It was a solid effort on the day, against a very large international field. I woke up today, one day after the race knowing that it is "tomorrow"- that what happened yesterday was not a setback. I chose to be a better racer today than yesterday. So onward to the next race, knowing that I am a stronger athlete from this race, that I am more hungry for the performance I see in training each day I step out the door.

A HUGE THANK YOU TO THE LUNA TEAM AND ALL OUR AMAZING SPONSORS- I am blessed to be supported by the best companies in the world, the best support crew, and the best nutritional products an athlete could want. Thank you for always being there, no matter the end result.

LavaMan: In Shonny's own words...

The Lavaman Olympic distance race in Hawaii was my first road triathlon and was a great experience. Starting in the 3rd wave on the swim start with 350+ women was great practice for my upcoming target XTERRA races. I was pleased to have an improved swim time due to all the ocean swim training I've been doing this winter. The bike portion was not as fun as I am used to since it was an out and back on the Queen K highway, but that Mavic disc wheel sure felt fast. The 10 K run was mostly road but I did feel at home the last 1.5 miles running on top of lava rock and along a beautiful beach to the finish. The tri training is paying off, I actually won and was offered a spot in the Ironman World Champs in Kona. I turned it down due to my focus on the XTERRA World Champs that happens two weeks later. Plus those Ironman distance triathletes are crazy! I'll stick to the dirt and leave the Ironman distance to my crazy teammates: Cathy, Terra, and Linda!

And a quick update from Linda Gallo:

Folsom Mountain Bike Race: (march 16th or so) As I am looking forward to racing a few XTERRA triathlons this year, I decided to do a mountain bike race for some good training. I honestly can't say if this prepared me for the steep hills on the XTERRA Temecula course, but it was the most fun I have had on a bike in years! Lots of fun fast twisting single-track. I was 1st in the Sport 30-39. Perhaps it is time to consider an upgrade to Expert..

CA 70.3 Half Ironman:
This race is the start of the long course triathlon season in North America and always brings a stacked field. That was no different this year. I had a great swim and led everyone out of the water solo by almost a minute. I led for the first portion of the bike, before being passed by the eventual winners. The wind really picked up on the latter half of the bike which made for a still first half and a strong headwind on the second hilly half. Go figure.. I held steady on the two loop out and back run (one direction was really fast with the tailwind!), but started fading towards the end. This was a good test of my early season fitness and showed the need to work on a bit more speed for my coming races. Finished 20th.

Up Next: The LUNA Pro Triathlon Team will compete in the Wildflower Triathlon in May while Shonny, Danelle Kabush, and Linda focus on the XTERRA West Championship event in Temecula, CA. The mountain bike team sent Katerina, Georgia, and Catharine over to Europe to contest the first three UCI World Cups. The rest of the squad is at home, recovering from competing at the Sea Otter Classic. Look for more action at the next National Mountain Bike Series event in Santa Ynez, CA May 17-18th.