snowygrl

Arizona Rock 'n' Roll Half Marathon 2012

2012-01-17T11:28:00.000-08:00

Pre-race

Tried my best all week to get some extra sleep and a bit of recovery but it did not really happen. Legs felt tight and Kyle had a bad week with his heart so it was super stressful. We flew in on sat morning and went straight to the expo, hotel, dinner and by the time we got back it was already dark so just got things set out and ready. Would have liked to have gotten a short run in to loosen up the legs but no luck. Tried to go to bed early but that never really happens the night befor a race.

Race morning

Woke up at 5:30a. Went to put on my garmin and realised it was completly dead, so I charged it till we left and hoped it would last long enough. Ate some gu blasts and sipped on a bottle of nuun since nothing else really sounded good. Headed down to the start by 6:30a so there was plenty of time to check dry cloths, use the porta potty and warm up. On the way we realized it was actually pretty warm, no need for gloves or arm warmers.

Got everything checked, found our corals and then found a great trail right next to the start to warm up on. Ate a gu as we lined up in the corals.

After a 10 min delay the elites, then wave 1 were off. I was in wave 2. It was super crowded so just tried to run to open space at the beginning. Luckily most people seemed to have lined up correctly so I was right in with a bunch of other people running the same pace. Found the 7:45 pace as planned and tried to get into that rythem. First couple of miles felt good. The worst thing was how dry my mouth was. Grabbed water at the first water station, took a sip and poured the rest on my head which felt perfect. I kept looking for Kyle in case he had a problem early on.

Some where around mile 4 and 5 I noticed my Garmin had already shut off. No more pace. I turned my timed watch to crono and at least got mile times but that was after so I could not really adapt as quickly and started loosing time. Ate a gu at mile 5.

Around mile 6/7 my hamstrings and glutes started hurting. I became very aware that the entire course was a slight gradual climb. I really tried to ignore how tight my legs felt and tried to mix up my stride but nothing really helped. So just tried to keep my feet moving and pushing it when I could. Some time before mile 9 I saw the 1:45 pace pass me which was disheartening when I could not keep up. I kept looking for Kyle since I knew if he was going to have a bigger problem it would be around 7ish and he would have slowed down..

I knew my race plan was to try and increase intensity around mile 9 so I really tried to but don't think I was able to go any faster. I did not let it get to me and just kept going. Telling myself it would hurt no matter what so might as well try to run faster and get it done with. The legs did not really want to go with that idea... Especially once my inner thighs started to chafe and I could feel every time I moved.

Ate another gu at mile 10. Since I was not able to stay on planned pace I at least tried to push the intensity for the last 5k. I did manage to pass some people which felt good after feeling like everyone was passing me. I knew there was only a mile left when we crossed the river which seemed like forevermore the finish line.

Finished at 1:53 ish knowing it was not as fast as I have wanted but at least it was faster than my last 2 halves and really since spring of 2010. So I was happy with that and at least I am getting faster but looks like I will need some more time to get my speed back.

Official splits

5k 24:51

10k 51:00

10 mi 1:25:26

Final chip time 1:53:31

avg pace 8:40

Ironman Coeur d'Alene 2011

2011-06-27T22:02:00.000-07:00

Since last year when I decided to do another Ironman a lot of things have changed in my life. Mr. Crampy's Multisport has officially become a second job and huge part of my life and that combined with my "day job" my life is very very full. Needless to say the time I had available to train was less than the years before. I did my best but I can confidently say I was on the side of being under trained.

Since my training was different I really had to change how I mentally went into the race, I had to let go of time goals or anything like that and decided to set some ground rules for my race - mostly I would not give up and not give in to anything negative. I really wanted to smile the whole day and not stress about it to much.

Pre-race
I got to spend a couple days before the race hanging out with my friends, Joe and Eric in CDA and go to bed early, get some extra rest and generally get ready for the race.

Kyle came into town late late Friday night after the Rock n roll expo was packed up. Saturday was full of the usual pre race stuff - a little workout, bike check, a nap, and then a chill dinner with friends. Kyle also managed to help a bunch of people with last minute bike issues as well.
Morning of I felt pretty calm considering. I knew my plan, the water was pretty calm and I just went through all the prep, met up with all my team mates and friends that were also racing and got into my wetsuit. I did manage to cry a bit when I gave Kyle a final hug before heading into the swim start. But that is pretty normal for me

Swim
By far the most scary part of the day for me. Last year I was beat up pretty bad. So I decided to do what I did for my first ironman and swim crazy wide and avoid all the crowds. I lined up with a friend, Sean Sullivan at the very far right side of the beach away from the bouy line and once the gun went off I actually forced myself to let the wave of people to go with out me. I swam so wide I actually just sighted off the boats on the outside edge of the swim area. I had open water and did not have to fight for room to breath. It was exactly what I needed I did not waste any energy stressing and freaking out.
It was really cold very cold. My fingers went numb with in a couple minutes and my feet ached the entire time from being so cold. It literately felt like I swam the entire 2.4 mile swim doing fist swim drills only really being able to use my forearm to pull with. The 1st loop was actually bearable but by the 2nd loop it was even colder. I was sooo happy to see that swim finish and get out of that water.

T1
They had volunteers in the water unzipping the top of peoples wetsuits because everyone could not feel their hands. I pretty much went into automatic mode - ran up and had the wetsuit strippers help me get my suit off, grabbed my bag and went into the changing tent. I can't believe how many people were changing all their cloths and trying to put on sports bras when they were wet.. don't they know that is almost impossible. Since I was so cold I put on a pair of cheap stretchy gloves and a light vest on top of my tri kit. I had also put toe warmers in my shoes, so my shoes were nice and warm even after I took them out.

Bike
I was beyond happy to get on my bike. The gloves helped a ton and so did the vest I was able to warm up quickly and by the 1st out and back I was warmed up and look off my vest and gloves. I tossed them to the Pauole crew on government and headed out to the fun part of the course. Joe caught me at the main hill on english point and I was shocked that he was behind me since he is a faster swimmer but he said he was put in the warming hut for :20 min or so. I road steady up all the hill and maintained that over the top and down the backside. I actually felt pretty good and enjoyed the entire 1st loop. Starting the 2nd loop I felt good and just tried to stay focused and maintain my effort and keep eating. Which was difficult around mile 90 I had to loosen my race belt because my stomach had started to bloat and hurt. So I cut back on eating and just drank some and took some more salt. Luckily by the time I came in on the bike I thought it was mostly ok.

T2
Quick change of shoes, helmet to visor and got some more sunblock and I was off. Oh yeah and at the last minute I grabbed some water and some pretzels on my way out.

Run
Started my ironman shuffle and just told myself to smile and run to the aid stations and that is exactly what I did. Each aid station I walked and got some pretzels or water to pour on myself because it was hot. but then by the end of the aid station I started my shuffle again. I also walked up the big long hill at the turn around to, but ran all the flats and even the downhills. Other than my stomach I felt ok and just did my little ironman shuffle and cheered on all my friends that were racing.
2nd loop I felt good at the start but as I got further along my left ankle and top of my foot just hurt like I had a bruise or something. It was actually kind of a sharp pain and I could not get ride of it by moving my sock or adjusting my shoe but I kept shuffling to each aid station. Since it was no worse when I ran or walked I just kept at it till I got to the turn around point Jess caught me, after I passed her while she was in the porta potty. She did not feel good at all so we walked up the big hill and just chatted the whole way. She tied to do some jogging but couldn't and even slowed her walking pace a bit at times. Though she seemed better as long as we kept talking and walking. So since I had no real time goals and just wanted to enjoy the day I decided the last 6 miles or so of my race were best spent walking and talking with Jess all the way to the finish.

We finished shuffling down the street together and crossed the line smiling as if we had won because we did, we finished another Ironman.

After thoughts
It is funny because no one knows what to say to me about my race. I was smiling all day but I did not really have a fast time and my run especially became much longer than expected. Also I went into it with a different goal than usual - to just enjoy the day vs most people s goal for a faster time and that sort of thing. I just wanted to have fun and enjoy the sport of triathlon again. I did not really gut anything out, I smiled, push myself and had fun all day. It was the perfect day to spend swimming, biking and running and I had a great day with 2000+ other people who also like triathlon.

Cougar Mountain TT 2010

2010-08-08T19:31:00.000-07:00

I am not totally sure how or why I agreed to do the cougar mountain time trial yesterday but I did it. Well actually I know - Eric Kutter was trying to get people to join him and Kyle said he would so I signed him up right then and there(no backing out lol). Then when they sent out an email asking for if anyone wanted early start times Kyle replied yes for my wife and I... Needless to say they were confused since I was not signed up but then I figured why not.

It is about a 2 mile hill climb time trial with an average gradient of 7.2% (L’Alpe D’Huez is 7.9%) ans about 1,200 feet of climbing. This chart says it all...

Anyway yesterday morning we headed over grabbed our bibs and went for a good :30 min warm up ride before the 9:00a start of the race. I felt a bit out of place on my TT bike but since I sold my road bike it was my TT or my single speed.. TT it is. Eric and Kyle both went before me though I was the 1st girl to start and the 8th person. I had no expectations since I have never ridden or even seen the hill I just knew that some of the steepest parts were at the end.

I started up the hill and immediately I was in zone 5 (188 bpm for me) . Since it is steep enough to stand up most of the way I just did a funny game of just 5 rotations standing 5 sitting to mix up the muscle groups. Since I had no idea of what the hill did I just watched my heart-rate and milage and tried to keep breathing. I had to take my inhaler about half way which was hard since I was weesing so bad at that part but luckily it helped and I just kept going up.

I was expecting to get passed but I got passed right away by the guy who started :30 seconds behind me.. Then later by a girl who started a minute (who swims at the same masters group though in a different lane). Before the end I got passed by a couple of other guys.. I just focused on my time and my heart rate and just kept going.

In the end I wound up finishing in 17:44 which got be 91st place overall (out of 106) and 5 out of 5 women.. A bit shocked only 5 women started... but hey I was the only crazy person who did it on a tri bike (that I saw) and I still beat about 20 guys. I will defiantly be adding this hill to may training for Ironman CDA 2011 because it felt like a longer version of some of the main climbs on the bike course and I will do the race again next year but on a road bike...

New Adventure!

2010-05-17T10:07:00.000-07:00

The past month has been a blur of Ironman training, work and the start of a new adventure for Kyle and I. After a couple years of dreaming about opening a triathlon store Kyle made the decision to go for it and do it this year. He spent months doing the research and planning and then when he found a great location right by the east entrance to Marymoor Park in Redmond he signed a lease and we were off and painting.

Mr. Crampy's Multisport was born.

After almost a month of "remodeling" we officially opened the doors for the grand opening on Saturday. We got a lot of our inventory (including the bikes) on Friday so it was long night to get everything ready but we had a lot of wonderful help from my Mom, Kyle's dad came into town and most of all our Master Mechanic Matt.
We officially opened at 10a and Kyle was shocked that people were already heading in to check the place out. It was amazing (and surreal after no sleep) how many people came out to check out the store and support use. We figured our team would come out but there were a lot of people who had heard from facebook or word of mouth, or were ridding by and stopped in to say hi.

The Bike Shop Wall

Aaron Scheidies of cdifferentwithaaron - a friend and K-Swiss Pro

Matt, Kyle and I still took some time to play after the opening

We are so thankful to K-Swiss, Argon 18 Bikes, GU Eneregy, Powerbar, Xterra Wetsuits, Tank Cycle/Matrix Wheels, Sugoi Performance Apparel, Stuffitts Shoe Savers, Amphipod, and Speedfil. Who all came through for us and helped us be ready for the opening.

Also a huge Thank You to Blazing Bagels for the yummy bagel plates and Jamie of All Trades for some delicious cupcakes.

Wenatchee Half Marathon

2010-04-17T20:31:00.000-07:00

Last night I headed across the pass to Wenatchee to run a half marathon this morning. Kainoa wanted me to run a half marathon as part of my training and this one worked out well with my training - all last week was a recovery week so I actually got to rest up a bit and have some energy to see where I am at.. It was just going to me running but luckily Hallie and Greg decided it would be a perfect weekend to head east to the sunny weather to train and Greg ran the half with me which made it so much more fun.
Ok so the race... I got a hotel room literally a block away from the start which was awesome. When I went down to get my race packet at 6:30a it was already getting warm so I stopped second guessing and went with out arm warmers and just ran in a tank top and running skirt and I would still overheat...
I met Greg at the start at 7:30a and we did a warm up run. Hallie met up with us after she found Tika who went exploring and was luckily found quickly. She made sure to take a quick picture to show our team involvement.

My race plan was to start out around 8 min/mile pace and depending on how I felt I would try and run negatives the second half or at least the last couple miles. I had my nutrition plan that I use at most races - I took sport legs and a salt pill since it was so warm. Then I usually eat a gu at teh start and every 3 miles (mile 4, 7, & 10). I ran with my hand bottle since it is easier to actually drink out of then cups (and at this point it feels weird to run with out it). Seemed doable based on where I have been in training.

It was obvious this was a low key race when they were setting up the timing mats less than 5 min before the start. Greg and I knew better than to start on the front line so we hung back a couple rows. Once the "gun" went off it only took a couple seconds to cross the mat and we were off.
The first mile felt way to easy I just ran and did not look at my garmin... Mile two was similar even with a few small uphills. It was not till mile 3 that I realized my heart rate was already up at 189 bpm when I usually race mostly at 181 bpm and only hit that high going for the finish line. ouch! and I realized I completely messed up my race plan. I also looked at my average pace which was 7:45 at that point. My focus immediately went to get your heart rate down.
It would have been a lot easier to recover from going out to fast if the rest of the course was not constant up and down hills. So at this point I ate a gu at 3.5 instead of 4 mile mark and I was already getting really warm. It is so much dryer on the east side of the mountains that my mouth felt constantly dry even if I just drank.
I did not really know the course so I just tried to keep my heart rate around 181bpm and just stick to my nutrition plan through the rest of the race. I kept drinking from my hand bottle and tossing water on my head to try and cool off. At one of the water stations I took a cup of "sports drink". Within the next mile my stomach started to feel upset and sloshy...

At the turn around Greg was only a minute or two behind me and he looked strong so I fully expected him to pass me at any time. Sure enough around mile 9 or so he passed me. I tried to stay with him for about a mile but he ran so strong up the hills and by mile 10 I let him go. My stomach was really upset and I tried to burp or something but instead wound up throwing up. At least my stomach felt better almost immediately after and I just kept going. I even managed to eat my gu a little while after and it felt fine.
At this point I knew the last couple miles back were mostly uphill so I kind of just tried to keep Greg in sight and finish as strong as I could. I mean it is just a couple miles...
So I ran the last bit and then up and over the bridge to the finish and I was done.

The stats:
Gun time - 01:52:28
Chip time - 01:52:21
Pace - 00:08:35
Age group F2529 - 9/55
Average heartrate 184 bpm, Max 191 bpm

Garmin mile splits (13.24 miles)
1 - 7:14, 2 - 7:48, 3 - 8:00, 4 - 8:09, 5 - 8:40, 6 - 8:21, 7 - 8:15, 8 - 8:55, 9 - 8:25, 10 - 8:57, 11 - 9:08, 12 - 8:49, 13 - 9:09, .24 - 2:36

The red line is my heart rate and the green is the elevation.

Overall I am content with my effort and it was great training race to remind me to pay way more attention at the beginning of the race to actually fallow my race plan and not go out to fast. I did not ever think I could run a 7:15 m/mi right now lol. Luckily after a swim and bike ride I am much better at pacing myself ;) I also loved how low key the race was and it had a fun local feeling to it. It was perfect weather and now that I know the course I would even run it again. Sure there is not a lot of elevation change but really there is no flat - it is either up or down.

time is flying by

2010-02-22T08:47:00.000-08:00

It is the end of another recovery week so of course I feel like capturing a bit of what I have been up to..

I actually went up to Snoqualmie Pass and went snowshoeing with some team mates. I had so much fun being back in the snow that I really did not want to go home and just wanted to keep playing in the snow...

Lots and lots of swim, bike, run training but I actually feel like my biggest gains have been in strength training. I have been very consistently going to the gym twice a week with Kyle and pilates once a week so I am so happy that I finally feel like my legs are getting back to where they were when I skied all winter. I am now back up to being able to do the 3 sets of 12 of single leg press with 2 (well 1 on each side) 45lb plates.

I have a new addiction - I can't get enough O.N.E. Coconut Water especially the new one's with "a splash of juice". I blame Jill who always raves about how great the stuff is for her. I pretty much live on the stuff after training. (this is just to get me through the weekend).

After a week of recovery I had so much fun getting out on a good hilly ride with Cathleen and Greg at our team bike ride and run in the SUN.
It started out pretty chilly but after climbing a long hill I felt good the rest of the ride. It was good I actually felt strong and rested on the ride and then it was great fun to run with Cathleen who really pushed me to pick up the pace off the bike.
Which I immediately fallowed up with a good 12 min soak in the lake - even managed to talk Joe into joining me for part of it.
My training levels have picked up to the levels that I feel like it is time to start taking ice baths again.. So what better way to start the next build with than a chilly soak in 46°F water. My legs feel so much better tonight and will thank me tomorrow night when I have to run intervals...

After starting the next buid phase with a 4k swim at masters I got the ok from Kainoa for my pre Ironman CDA race plans - big no on Mercer Island half marathon but a YES to the 10k. Mostly because I have got hurt on that course last summer and it is better not to risk it. I got a yes for the Wenatchee Half Marathon in April. Since the Carnation TT series is not happening this year due to construction she is going to see if she can hopefully find something else.. I will also do the Issaquah Sprint Tri just for fun since it will be the 1st time in 3 years that we will be in town for it. Since I don't have a half Ironman race on the schedule I will have to do it on my own (well hopefully with help from some great friends but not in an official race) around the end of April. I will also be doing 2 3 days training camps so that I can get to know the course.

Alright time to get to work. Only about 124 days to go and probably about 60+ ice baths :)

getting into the swing of things

2010-01-20T08:30:00.000-08:00

I am in the middle of a much needed recovery week so what better time to go over what I learned from the last 3 weeks of building. Though I say learned but it is more of the things I need to remember as the hours training keep increasing.

It took me 2 weeks to really figure out that I have to eat enough all day and all week. I noticed it the most the 2nd week of the build - I felt tired all week and then I only ate 3 gels and 2 bottle of gatorade for a 3:30 bike ride and I did not eat before the fallowing run off the bike. Needless to say I completely hit the wall during the run. I know from all the training last year that I need a bottle of Gatorade an hour and at least 1 gu or something every :45 - :30 min depending on effort and temp. Part of my issue has been keeping enough gu around for the weekends so I finally just ordered a couple 24 packs of my favorite plain gu and a 6 pack of roctain online. They also sent me a couple Blackberry gels and Banana to try...
With my supplies refilled the fallowing weekend I had the same brick workout but actually ate more during the ride especially. I felt so much better during the ride and most importantly I was able to stay strong on the run off the bike.

The second part of the nutrition puzzle is making sure I eat enough the rest of the day when I am not training to both pre-fuel and recover from training better. I stocked up on strawberry recoverite, chocolate milk, O.N.E. coconut water, healthy snacks and even made my Mom's Lentil soup on Sunday night so I could eat it for lunch all week. Mostly I have just been trying to make sure and eat way more food. I noticed last week that I felt more recovered from the long weekend by mid-week.

Other than dealing with nutrition I have been really working on making friends with my bike trainer at least for my midweek rides. Luckily we have a HUGE projector tv to almost surround myself with ironman broadcasts from tivo and Kainoa has been giving me good interval workouts to keep me distracted. It seems to be helping - bike training seems to be going the best out of everything. I feel stronger every week so I just keep telling myself "I love the trainer".... at least until it is light outside in the evenings then I will let forget all about it ;)

Last but not least training is way easier and more fun with friends - I have been very very lucky to have some wonderful people to train with the last couple weeks. From the group at masters swim who help wake me up at 6a to everyone who has been willing to ride outside for all or most of my long rides and the fun team runs (with treats afterwards) every other weekend. Huge thank you to especially Kyle, Sam, Laurie K. , Joe, Cathleen and so many more - having such great friends really makes training fun and I am looking forward to the next 5-6 months :)

Bring on 2010

2009-12-30T09:17:00.000-08:00

2009 was a good year filled with a few races and a lot of great training but I feel ready to start focusing on 2010 and the training for Ironman Coeur d'Alene in June. Sure I have been training but it is a bit more relaxed and nothing to long yet. Kainoa has been sure to let me know that starting in Jan I don't get to be as relaxed about my training... Not totally sure what that means but to be honest I can't wait. I am looking forward to double training days, long rides, runs, lots of Gu and recovery drinks and even the swims. I feel happy with where my fitness is right now and feel like after the last couple of years I will be able to not just get through the training but be able to push myself a bit more. Not to mention after a year of not having any major focus I am looking forward to having a challenge/Ironman to work towards again.

Since I'm a planner type of person I have been thinking a lot about what else I want to do this coming year both in preparation for IM CDA and after. But to be honest I have not really decided on any races. I do know that I will do two training camps in Coeur d'Alene, the 1st with a friend Michael at the end of April and then a 2nd camp with Pauole Sport team at the end of May. I really like the idea of spending plenty of time getting to know the course and taking advantage of being only about a 4 hour drive away.

As far as races I want to find a relatively flat half marathon between Feb and April.. I would prefer local but Kainoa doesn't want me to run the Mercer Island half because the road is so canted and I got hurt running the course this summer. Sam is trying to talk me into the Country Music Half Marathon but it is just a week before one of the training camps I am doing and not sure I want to travel that far. I also just looked at the Wenatchee Half Marathon which is a week earlier in April so that might be a good option. But I am still looking and open to any suggestions.

I also want to run a couple small 5k, 10k, or maybe even a sprint tri just for fun and for mental training more than anything to get used to race nerves ect. But that will probably be it before CDA - no official half ironman distance race but I talked to Kainoa and she is not worried.. I will just do one in training (maybe I can talk Kyle into pushing/pacing me).

After IM CDA I plan on pretty much taking July off - maybe do Seafair Sprint again since it is a team race but not much more than that. I would like to do a half Ironman in August or even better in September and then a marathon in the fall/winter. Though I have also been toying around with the idea of some long trail running but it all depends on how my legs hold up with the running - lately I keep having issues so we will just see.

Now I just have to figure out what we are doing for New Years Eve tomorrow night...

12K's of Christmas Holiday Run

2009-12-20T16:38:00.000-08:00

I had decided to do 12K's of Christmas Holiday Run a couple of months ago when my Mom started asking what runs she could do to stay motivated.. I knew it was hilly but that was about all I knew. So my Mom & I signed up for the 12k and Kyle and Sam signed up for the 5k to race against each other for bragging rights...

The race did not start till 9:30a so I got to sleep in till 7a and we met up at my Mom's office around 8:30a so that there was plenty of time to warm up and use the restroom ect.

Kyle, Sam and I headed out on a warm up run along the water front. I could tell my legs did not feel fast and even more annoying my shoes felt slippery on the wet pavement (worst thing ever on a hilly course). I immediately got to hot with my gloves on and then realized I was wearing way to much - I did not need a vest and wished I had wore shorts instead of capris. Of course as soon as we finished the warm up run it started raining and got a bit colder so I decided to put my vest back on... It was pleasantly surprised I saw a bunch of people from the team and other friends all of which I did not know would be there.

I lined up and Col & Bman found me then Cathleen. Almost as soon as the race started I could tell my legs were not interested in racing and they all ran away from me up the hill. Within the first 5 min or so I was over heating and could not take a deep breath at all. Sooo I slowed down and tried to take a deep breath but I really struggled. Saying that I looked at my garmin and I had run a 7:59 mile - just a little faster than I had wanted esp with a hill.

Needless to say I was SO happy when I saw Jerry around the 2nd mile so I tossed my vest and wished I could have tossed my capris as well.
The rest of the 12k's I mainly focused on just getting done. My legs and lungs did not feel right. I struggled even on the downhills to pick up my leg speed - which was not helped by the slippery shoes. My pace slowed on the long uphill climb and I just tried to manage it. I started pouring water on my head to help with over heating and at the one water station I grabbed 2 cups of water and dumped them on my head. I think the volunteers were a bit shocked but I was so hot.

I remember looking at my garmin again at the 6k mark and it said :31 and realized that Kyle & Sam were long done and I was so jealous. I tried my best to push the pace a bit on the last 3k back to the finish but it was just not happening. As i came into the finish I heard Kyle and Sam cheering and gave them the disappointed face... but I was so happy to just be done so I could try and breath.

The final stats
gun time: 1:03:39
chip time: 1:03:28
pace: 8:31
overall place: 324 out of 1180
division place: 21 out of 146
gender place: 127 out of 744

splits per mile
1 07:59
2 7:49
3 9:15
4 9:08
5 8:09
6 8:37
7 8:34
last .47 3:55

Avg Heart Rate 181 bpm
Max Heart Rate 189 bpm (mile 3 & finish)

Elevation profile

After I finished I found out that Sam beat Kyle in the 5k by about :40 seconds. Saying that they were both crazy fast. Sam came in 7th overall and Kyle was 10th overall. My guess is that this will not be the last time they race each other... lol

A little while later we watched my Mom finish the 12k's - she finished in 1:20:11 - faster than she expected :) I am so proud of her for sticking with the running thing. I know she is more excited about Belly Dancing but I love that she runs.

Overall I am fine with my time but very disappointed with how my body felt on the run - yes I understand it is a race and a hilly one at that but still my legs should not have felt heavy and so slow. I am hoping that I get some answers about the breathing issues on Wed when I go see a doctor (made the appointment last month). I will also be looking at what I am eating and when ect.

It still was a great way to celebrate the holidays with friends and family :)

A month of active recovery

2009-11-19T09:50:00.000-08:00

I can't believe that it has been well over a month since the Nike Marathon and I know I still have not finished writing the race report - just have had a hard time focusing on it long enough to finish the thing. The time has flewn by with the help of lots of craziness at work and the days being so short already.

After finishing the marathon I have mostly just focused on getting back into a training routine. I talked to Kainoa about the rest of the winter month and what I should focus on ect. My biggest thing was I did not want to just do a race to finish (I just did that) if I race I want to be able to push myself and race. I considered signing up for another marathon but she and Jake (my PT) pretty much pulled a veto on me. Ok so no marathon and there was not really time to recover and train up for a even a fast seattle half marathon. so no major races.Saying that but I did sign up for the 12ks of Christmas just for fun. It is a hilly course and not till mid december so I have some more time. Kyle is going to run the 5k and race Sam and my Mom is going to do the 12ks as well (I love that she is hooked on running now "evil laugh"). So it should be a fun.

I am mostly back to normal-ish training levels of 2-3 days swim, 2 -3 days of strength , 2 bikes, and finally I get to go back to running 3 days a week. I was only running twice a week just to make sure my shin would not have any more issues and it has not :) so 3 days a week hear I come.

It has been good to have a bunch of team events to get out in the rainy/cold weather and get in the longer weekend workouts.

Team Trail Run a couple weeks ago.

Group ride in the rain _ kyle was leading and was almost completely clean while the rest of us were covered in dirt lol

Less hard-core but still fun - Group spin while watching Ironman videos. Some how I managed to make it the full 1:30 though I got really unfocused an hour in...

I have also been thinking a lot about what other races I want to do in 2010... Right now it sounds like some run races to start, Wildflower half ironman, IM CDA of course, maybe Ironman Boulder, or something else in August and some local sprints. Mostly my focus is what it will take for me to be prepared for IM CDA. I feel good and ready to start the training but Kainoa does not want me to burn out sooo the rest of Nov and Dec will be mellow and relaxed and in Jan will start to get a bit more focused but nothing to long or intense yet ;)

If you went to starbucks.com a couple of weeks ago you would have a seen a video about how much Kyle and I like Starbucks Via. The funny part was that Kyle talked way more then I did but they would up using more of me - guess it helps to work with them. Anyway I guess it is my 5 seconds of fame.

Pre Nike Women's Marathon 2009

2009-10-26T08:53:00.000-07:00

I have started this post a couple times but never got very far.. 1st it was to wait to get some pictures to post, then I was tired or just not motivated which usually means I'm not really sure how I feel about my "race" so have not had much to say. I went in with my plan of not really racing it after taking almost a full month off, having a cold and upset stomach the week before that mostly just focused on finishing and enjoying the weekend. Not really what I envisioned the event when I signed up. Anyway the fun stuff...

We flew in to San Francisco early Saturday morning. Kyle and my Mom are both are not morning people so it was a bit of a stretch for them but we got through it and they got lots of coffee and Kyle took a nap on the plane. We took the BART into downtown and after dropping our bags at the hotel we headed straight to the registration to grab our bibs ect.
Then we were off to the nike store to get a sweatshirt of something before they sold out. The place was a total zoo but i was happy that they still had small sizes left.
We also did the custom shirts made that said "run like a girl! Linda & MacBeth" on the back. They are very cute and the shirts they put it on are very soft. We also found our names on the list of participants they put on the windows of the nike store.. good thing they were alphabetical.

Since I would not be "racing" the marathon I wanted a running skirt to wear so I would feel less like I was supposed to be racing. I knew Lululemon had one I wanted but the lame store near me at home had no sizes so I wanted to go to the store in SF in hope they would have one. Of course they did :) and in the process introduced my Mom to lulu hehe. Jerry was a sweetheart and got her a pair of running tights and a pair of gloves for her birthday.

At this point we completely burned both Kyle and Jerry out on all things Nike Women's marathon lol. So we decided to go in search of lunch. The guys both wanted fish and chips so we headed on foot to teh waterfront only to figure out that we needed to walk 2 miles to get to fishermans warf... But it was sunny and warm out, I had my running shoes on so my feet were good, we got to see Alcatraz Island along the way and best of all found a place for Kyle to rent a bike so he could get around the course better. Honestly by the time we got there I was getting a bit cranky from hunger and being on my feet so long... so we quickly picked a place and since I really wanted to sit down for a bit we sat inside vs buying fish and chips on the street.

After lunch Kyle headed off to rent the bike and my Mom, Jerry and I walked a much shorter route back towards the hotel. Only isn San Fran would you see such a nerdy tour as a segway tour - seriously cracked me up..

Once we made it back to the hotel I put my feet up and slowly started gathering together what I needed for the marathon. I decided not to wear my team kit at all and just went with the lulu run skirt, sugoi fizz tank so that everything felt like training and not racing for me.
I was not very hungry the rest of the night so I wound up having frozen yogurt for dinner which was perfectly yummy. I had one last talk with my coach over my plan and how I was feeling ect and then I think I fell asleep around 8:30 or 9pm which is even early for me but after the early morning flight and walking around I was tired.

the plan

2009-10-16T09:15:00.000-07:00

A couple days ago I started packing for this weekends Nike Womens Marathon and I almost felt lost. It was so weird I am out of the habit of planning or prepping for long runs since my right leg started having issues. So after pretty much talking my coach Kainoa, my PT Jake and my Orthopedic Dr Marla Kaufman that I could be trusted to be smart and not push myself to much and just take it easy but still run/finish the marathon. I will enjoy the course, the scenic views, all the stuff nike has put on the course to entertain. I'm especially looking forward to the Ghiradelli chocolate station at mile 21. Mostly I will just plain play it by ear. If after running easy the first 13 miles I feel good then I can pick up the effort a bit. The main goal is to keep my shin from hurting by walking but if it starts and it hurts enough I will stop. I will not continue to run and risk hurting myself more. I would really like to beat my time from the last time I did this marathon in 2007 in 4:45 but if not no big deal there are many many more marathons in my future.

With that understanding I have been working on my plan for the race. After talking to everyone I had to get used to the idea that to do this it would be a run/walk kind of thing. Ok no big deal I did that in Ironman Canada. Though I know from experience that the Newtons actually hurt my feet to walk more than a couple minutes. So my solution was to order a pair of the Lady Isaac Guidance Trainers which still have the raised lugs but not as much and also has a built up heel so it is less weird to walk.. They are heavier but oh well I think they will be a good compromise.

Next I started making a pile on the dinning table of anything I could think of. Garmin + heart rate strap, lots of Gu 1 or every 4 miles, body glide, visor, gatorade for morning of, race belt. I considered a hand bottle but in the end decided against it to force myself to walk the water stations and thus making everyone happy with walk breaks. Next up arm warmers for the morning. After talking to Jake I decided to run in my compression socks- figure why not I am a dorky tri nerd anyway might as well look the part. A few other snacks for pre race and some salt & sport legs.

I updated my iPod playlist for base runs to be a tad more peppy but not as intense as my race playlist. I did put both playlists on my iPod shuffle but will start with the base list and only switch to race for the last 10k if I feel good and want some motivation to pick up the pace :)

I decided to travel light and leave my laptop at home but I always have my iPhone so I will still be be on twitter and facebook... even considering carrying my phone with me just in case but at the same time I'm not really interested in dealing with how to carry it.

Next up I get to just enjoy the weekend in SF with my Mom who is running her 1st half marathon on her 60th birthday, her sherpa Jerry and my very own personal super sherpa Kyle :)

I think I am as ready as I'm going to be... 26.2 miles here I come :)

revising goals

2009-09-30T08:29:00.000-07:00

The past couple weeks have been a challenge for me both physically and probably more mentally. It all started with a twinge in my right shin after a recovery week run that never went away or got better the last couple of weeks. First I got some xrays that showed no problems but after still feeling pain on a test run last week my coach was able to get me a appointment with a great ortho - Dr Marla Kaufman at the UW on Friday. She set me up to get an MRI on Saturday morning - which I have to say was one of the hardest thing I have ever had to do. I am not good at being still - all I wanted to do was wiggle my toes. I had to wait till Monday for the fallow up and find out the results. So I spent the rest of teh weekend trying not to think about it.

I spent the rest of the day Saturday on my bike and had so much fun I just kept ridding until I got hungry and had Kyle meet me at the dairy freeze in North Bend so that my scheduled 3 hour ride did not turn in to 6 hours...

Mid ride I decided to fallow some route markings just to see where they went.

Happened to find some members of "The Herd" and rode with them for :30 or so

View from the bridge on Tolt Hill Road

The old trains in Snoqualmie WA

In North Bend, WA

Sunday we went up to Widbey and while the guys went fishing I rode support for my Mom during her long run (13.5 miles) and she did so great. Made me so proud she is my Mom and how healthy she is at 59 years young :)

The guys caught 2 Coho Salmon - Jerry showing them off.

Kyle & I enjoying the sun

The weekend was so much fun it was not till Monday morning when I talked to Kainoa before the start of masters swim that it kind of hit me. She mentioned that Nike might just not happen... My heart seriously dropped to my feet. I knew that was an option just had not really heard it or said it out loud. The rest of the swim workout and the morning till my appointment at 11:20a I was completely distracted and so nervous for the results.

I was beyond relived when I finally got to find out that the MRI showed no signs of a stress fracture or any tearing in the tissue. Dr Kaufman walked me through all the images from the MRI and what she would be looking for and did not see. Then we talked about next steps. I got a prescription for Physical therapy and massage. I would need to do ice massage twice a day, deep water running, the exercises from PT, keep my fitness up with cross training and at the same time rest my shin. She told me the Nike marathon was still a big maybe and all depended on how things improve or not in the next couple of weeks... Afterwards I talked with Kainoa and she agreed still not sure if a marathon was really an option at this point but agreed to see what Jake (my PT) said about it.

So yesterday I had PT - Jake thinks that as I thought probably running with bad form on my last long run took my shin over the edge in combination with my right hip could still be stronger and lack of flexibility in my feet (especially my right). He also said that if I threw out all my time goals and wanted to still finish the marathon I could probably do that... But that it would probably require a walk/run plan to prevent any pain... hmmm

It was really hard I already gave up on a Boston qualifying time last week after I had to take 2 full weeks off running.. But a walk/run marathon with no time goal at all will be a HUGE mental challenge for me. I am MUCH better at pushing myself and going hard then at going easy and being smart.

If it were any other race I would probably say screw it and not do it but this race means a lot to me. I talked my Mom into doing it as her first half marathon on her 60th birthday. Yeah I know it is more about her doing it but it was meant to be something we both did together. Not to mention I really don't like the idea of not doing a race I signed up and spent money on - I also want the Tiffany necklace and always need another finishers shirt.

So goodbye Boston (for now) and lets just hope I can start running soon so I don't have to do to much walk/run stuff on race day. I'll do it if I have to but would much rather just run even if it is slower than I had been training for before this whole thing started. The new goal is just to be able to run...

the sweet smell of chlorine before dawn

2009-09-23T08:28:00.000-07:00

This morning like most Wednesday mornings I headed to masters swim - it is never easy getting up at 5am but I am so glad I did. Since my shin issue is still on the mend I have missed my hard runs of late and in general getting my heart rate up and work hard. So when I saw the workout this morning I was so happy. There was some steady stuff but there was also 8 x 50 kick hard - oh how I LOVE kicking. It felt soooo good to use my legs and really helped loosen them up after not doing much the last week.
Then after some easy stuff the main set was 16 x 100 with odds hard/fast and evens easy and even better fallowed by 8 x 50 with odds hard/fast and evens easy. I could not wait to push myself, go all out and breath hard.
Ok so the only weird thing about masters for the last month is there is a guy in my lane that seems to have the hardest time not being the fastest. He makes these comments about oh "I don't want to hold you up" but then always wants to lead even when he says he is slow. Drives me crazy. I have worked really hard the past year and have finally gotten stronger and faster to be able to on most occasions to be able to lead (as long as Cathleen is in the next lane faster lol). It just seems to really bother him when I lead or probably more accurately when he is not leading. Sorry dude but leave your ego on the deck this is masters there is always some one faster then you. Seriously cracks me up every time.
So back to the swimming I start the first set of 4 (broke the 16 down by 4 sets of 4 to keep track easier). The first hard 100 was wonderfully hard I could feel my heart rate go through the roof, I had to focus, and it just felt challenging. I managed a 1:30 100 yrds :) which is really good for me.. next up easy recovery.. then another hard effort just as much fun as the 1st and again I hit 1:30 wooo hoo..
Then this guy offered to lead.. fine what ever I will give him a couple extra second head start. So it was not as hard an effort for me especially since in no time I was right on his feet drafting. Once he starts leading it is hard to get him to let anyone else lead so I had to give him more and more space to start so that I could still have a hard effort. Pour Laurie was great at staying on my feet through the entire set. But all in all it was so much fun to swim hard.
The final set was 8 x 50 odds hard and even easy and I took back the lead (Laurie was done for the day). So the last couple short hard efforts were wonderfully challenging especially at the end of about 3000 yrds.
I finished up the morning with a couple minutes in the hot tub stretching while eating a pumpkin muffin Laurie brought and talking with Loree, Laurie and Kainoa. So glad I got up before dawn to swim :)

it is all about the legs

2009-09-17T20:50:00.001-07:00

*Waring this blog post is the result of not having 2 workouts everyday which results in my ADD side coming out and spending to much time with my iPhone camera

It feels like this week I have spent more time focusing on recovery then actually working out or running. My legs and body were a bit achy after the run on Sunday so on Monday I even broke out the compression socks at work even though I wore a skirt to work. I swear it is the hottest fall fashion trend for 2009.

My only run so far this week was Monday night. I did hill repeat run - 3 x 1 mile - hard effort on the down and steady on the way up. Luckily I live on the top of a mile long hill and even more lucky Kyle agreed to ride with me in the dark. I did a :20 warm up and my right calf had a small tinge and my right hamstring was sore. I moved past it and it really forced me to focus on good form on the down hills so I did not make it hurt more.

Check out the elevation profile.

The funny thing that happened was that as my down hills got slower my uphills got faster and my heart rate never really got as high as I thought it would be. I was pretty tired to start but I was so happy I did it. I felt strong and was really happy with my effort. Afterwards I stretched out and had a small dinner before passing out and going to bed early.

I was not surprised at all that I was very sore on Tuesday morning. I mean I ran hard 2 days in a row. But I was annoyed that tinge in my right calf was still there. I managed to get through my strength workout but went very very easy on my legs. Actually I mostly stretched and did not of the exercises from when I was getting PT.

So on Wednesday morning when I saw Kainoa at Masters swim we chatted about the runs and she pulled my track workout from my training. I was actually pretty bummed. I was like wait wait it is not that bad no I can do it. lol Yeah this is exactly why I have a coach to tell me to stop and not over do it. She told me making sure I am ready for my 20 miler on Saturday is way more important then the track workout. Especially since the last 5 miles I need to run some negatives down all the way to 7:45 m/mi. So I got over it and let go of the idea of running a hard/fun track workout.

This is where it hurt.. (this is what happens when I loose focus in a 5 hour meeting)

Since I had no track workout to do in the evening I came home, had dinner and spent some quality time with trigger point to try and help loosen my legs up. (I fallowed this by falling asleep on the floor at 8:30p because I swear it felt like midnight)

Luckily this morning I had my weekly pilates session with Iron Monique and she said she would also do some ART massage to help me get past this tight calf/shin thing. As expected the ART hurt but she defiantly got a few ropes in my calf loosened up :) I have spent the rest of the day in my compression socks (I wore pants to work at least so I did not look to dorky).
Fingers crossed. I'm actually not that worried it does feel better but I am still wearing compression socks.

Tomorrow morning I have an open water swim and then it is all about getting ready for the 20 miler on Saturday morning (well I have to go to work to). Just have to decide on a good route with an easy last 5 miles so I can push I pace... ????

recovery week

2009-09-13T21:02:00.000-07:00

I was soo glad to have a recovery week. My legs have felt tight and kind of achy all week. I have spent more time with my foam roller & Trigger point this week than in a long time. My legs are slowly excepting their fate of many many miles of running. Since it was a recovery week I had a recovery run on Monday & I only had to do 3 miles of tempo on Wednesday instead of 6 like last week. On Friday my legs did not feel great and I felt tired so Kainoa even let me cancel my "recovery" run. So I got lots and lots of rest and recovery which was wonderful.

Even my weekend long run was "only" 13 miles at steady aerobic pace in zones 3A-3B. Haha yeah I am not so good at just steady aerobic pace. I lost track of the day on Saturday so after a 1:40 team bike ride & Starbucks of course. I decided rather then run a mostly flat course from Leshi I wanted to run the Mercer Island half marathon course in the middle of the day. Note that our fall cool weather is gone and it was over 80 °F the last couple of days. Though Kyle did agree to ride sherpa for me so I had 2 full bottle of liquid (1 plain water, 1 gatorade) and he carried my gels so how bad could it be right.. When I started getting ready i could not find my iPod for the life of me so i told Kyle he had to talk more (I know as if that is really a problem for Sir Talk's a lot).

When I started I was mostly annoyed with a little tinge in my right calf/shin. Overall I felt pretty good and as usual I went out a bit fast. Partly because I only seem to have 2 gears - hard or easy. so i went hard and mile 1 was 7:32, 2 was 7:55, 3 was 7:43, 4 was 7:52 and at this point Kyle was like um slow down you are running way harder then you need to.. So 5 was 7:57. He was great, handed me the water bottle every half mile and my gels at mile 3, 6 & 10 all the while reminding me to breath and relax ect. He even managed to take some video of me running. I know exciting stuff lol.

The hills really got started around mile 6 so it became easier to slow my pace though not my effort (ran a 8:23).
My pace slowed but still kept my average pace well with in my goal of 8:20 m/mi. I was getting really hot and took a salt cap with my gel at mile 6 mark. I really wanted to pour my bottle of water on my head but I knew I would want to drink it more. I dug deep and got mile 7 down to 8:16. But then my stomach started to feel kind of sloshy and I was getting really really hot. There was no wind to help cool me off and less trees for shade :( Mile 8 was 8:31, 9 was 8:57.

Kyle tried to distract me by taking another video of me.

Mile 10 it really got hard. I ate a gel even though my stomach was not happy, my legs felt like cement and my time showed it - 9:23 ouch there goes 8:20 over all pace. I tried my best to get back after it and use some of the downhills but I had a hard time staying on my toes and was slapping my feet to much. I just wanted to be done and started thinking about a lovely ice bath and a slurpee of all things. Well really anything cold sounded good. Mile 11 was back to 8:15 but then 12 was 9:50 because I actually walked a few steps up a hill... At least mile 13 I stayed after it and did my best to just get it done so 9:15 was an improvement. I managed to run up the final hill to the finish line and wound up running 13.18 miles in 1:51:34 that is 8:27 m/mi average pace.

I was just glad to be DONE with it. Well actually I was pretty bummed that I fell apart the last 3 miles especially. Usually I'm pretty good at finishing strong but I just did not have it. It is weird to think that it felt like my 20 miler was easier than "just" 13 mile run this week.

After a :20 min ice bath and coke slurpee I feel better about the run. I was pretty bummed right after but oh well it is just a training run and it will just make me stronger in the end. I'm spending the rest of the night up with my compression socks on, feet up and focusing on recovery so that I can be ready for this coming week. Lets just say it is the opposite of a recovery week... I love a good challenge ;)

One last thing after completely emptying my tri bag and making a huge mess.
I found my iPod and what a shock I had it the whole time. It was in the phone pocket on the strap.. doh

20 mile run

2009-09-05T21:31:00.000-07:00

To be completely honest I was a bit nervous about this long run all week. I was not really sure where to run and how it would go since it was so long after a full week with lots of running already. Last night I prepped and planned. Kyle had offered to ride support for me but he had to work ski bonkers around 10 am and to be honest I wanted to sleep in so I decide I would do 2 loops of a 10 mile route. I needed/wanted hills so I figured out how to make my 7 mile hill loop into 10 miles and then I would be able to refill my hand bottle and grab more Gu.

Elevation of the full 20 mile route

Now compare to the Nike Marathon Elevation (see why I wanted to make sure I ran some hills)

In the morning I kind of stalled even more, took my time getting everything ready and waited for my breakfast to digest a bit. Really I was just nervous and unsure if I could really run as fast as I wanted to.

First I had to put enough music on my iPod Shuffle to get me through the run. I wore my favorite Sugoi tri shorts (shorty short 4") that I have worn so much they so broken in/comfortable but still stay in place and a Sugoi fizz tank. I also decide to run no socks because the last time I wore socks I got more blisters than when I went without (I know seems weird to me to). I made sure to use TONS of bodyGlide on my feet and where the Fizz tank always seems to chaff under the arm (sorry but stupid place for a seem). I thought it was cold so I grabbed arm warmers but with in a mile I was burning up and they went in the pocket. I even remembered to weigh myself - 133lbs pre run. As far as nutrition went for the first loop I had a plain Gu at mile 2, 5, 7, 10. I would have liked to have gatorade but my hand bottle does not seem to seal anymore and it makes my hand sticky so I went with plain water. I also took 3 sportlegs and 1 salt cap.

Finally around noon I got my butt out the door and started running.

The first couple of miles I realized it was not that cold and it actually was warm and rather muggy. My legs felt pretty good but i had a hard time finding the right rhythm. To be honest my head was not in the best place today. I had a very hard time trusting myself and just running. I kept over thinking everything and almost running scared that I would not run fast enough. So the entire run I was fighting myself and my legs. I knew I wanted to run the 10 mile loop in about 1:25ish. As always I went out very strong running sub 8 min mile pace and slowed to about 8:30 pace on the hills. I was very happy when I finished 10 miles at 1:22:11 ahead of my goal time :)

My personal aid station.

I emptied my pocket of wrappers and grabbed the rest of the Gu's I needed for miles 12, 15, 17. Drank some Gatorade Endurance, refilled my hand bottle with water. Took 2 salts because I was sweating so much - I felt like I had gone for a swim I was so sweaty. I also decided to put on a very thin pair of socks because a spot on my left heal felt like it might have been forming a blister.. Of course I also had to txt Kyle and let him know I was half way and post it on twitter/Facebook (yes I am a super dork). I joked with Kyle if it was ok if I could take a nap before doing the 2nd loop... It really was very tempting.

Once I was refilled I was back running in a couple minutes (yes I stopped the watch/garmin since it is just a training run). The first couple of miles my legs did not want to run as fast as before but at least they stayed under my goal pace. As expected the 2nd loop was harder. I started to feel more tired though my legs actually still felt pretty good and continued to the rest of the run which was wonderful. At this point my entire take was sweated through and I'm sure all the people staring at me were wondering how I could sweat so much when it was not that hot.
Since my legs actually felt pretty good I managed to keep pace with the first loop and actually ran the hills a couple of seconds faster. Though I to do that I had to yell at myself a bit more. I was glad I wore a bracelet from the IMC crew that said "Toughen the Fuck up" and I repeated that to myself a lot, that and "pick up your feet", and generally tried to think of what Kyle would tell me if he was there. I would have also expected my heart rate to go up because I felt like I was having to work harder but actually it stated about the same..

The last mile is flat and I pushed myself to make sure I made my goal time. Now saying that I am horrible at math so I finished the 20 miles at 02:44:07 (4 whole minutes ahead of my goal time). The last mile I ran in 7:41 lol. No surprise as soon as I got to my drive way I just laid down and stayed there for about 10 minutes (or so it felt). I only got up because Toko (my cat) was meowing so much from the window. So i moved inside to the living room floor, laid down a towel and proceeded to fall asleep for an hour or so. I blame Toko because he curled up next to me and just purred.

Eventually i woke and txt Kyle - he had already txted me asking if I was done yet. oops Eventually I got up and weighed myself - 131 lbs post run (lost only 2 lbs). Then I had my favorite recovery drink of strawberry Recoverite and chocolate milk and Kyle brought home 2 bags of ice for me to take an ice bath :)

So some overall lessons.. Trust my legs and relax about times/pace I can do it - no need to run scared. It is not arm warmer time yet. BodyGlide is a good thing because I got no chaffing or blisters :) My nutrition went really well plain Gu and 1 Roctain Gu half way for some extra caffeine. I need to continue to work on my pacing I seem to go out pretty harder then I need to. It is defiantly time to wash my Newton shoes they smell HORRIBLE and even made the socks I put on dirty. At this point I need to just keep after it - I am getting stronger and within my goal pace for the race in October.
Finally my reward a yummy Trophy cupcake called snowball (Toko thought he should get some to).

running running running

2009-09-02T09:55:00.000-07:00

It really started a couple weeks ago. As all my training partners/friends started tapering for Ironman Canada I started ramping up up my running. I no longer had excuse to go for 100 mile rides and started running 35 miles a week...
Every week my long runs have increased by 2 miles - 14 miles, 16, miles, 18 miles and this week I have 20 (ouch).
The 16 miler actually went REALLY well. I ran on Friday night so I could ride a little bit on the weekend since I kind of miss my bike. Anyway I ran an 8 mile route with lots of hills twice with the goal of running the second loop at the same time as the first.
Check out those hills lol
The only thing was that my legs felt so good that I went out a bit faster than I had expected so the second loop I had to did pretty deep but I love that i was able to run 16 miles in 02:10:12 which is a shocking Avg Pace of :08:08 min/mi. I had just hoped for a 8:30 pace.

For my 18 mile run we were in Penticton for Kyle to do Ironman Canada so on Saturday morning I got up before sunrise and ran from Skaha lake to te turn around in Okangan Falls. I was lucky because Kyle's Dad (Tom) offered to ride support for me so I only carried a small hand bottle to keep my mouth wet or eventually pour on my head.
It is not the easiest run but I have become a fan of hills ;) I remember it being a pretty course. My legs felt a bit stiff/heavy after the long drive, my run earlier in the week and just being on my feet a lot so I decided I would just run my zones 3A-3B heart rate and see what happened.
As I expected I was not as peppy and averaged 08:58 min/m pace but I felt good and I was able to bring my speed up the last mile or so even though my right hamstring started to clench up a bit. I have found that when it hurts I actually can dig pretty deep and actually run faster. I guess I'm just more motivated to be done sooner.
The official turn around :)
I also added a little bit extra milage because I NEEDED a restroom at the turn around and the one's in the park were still closed. Some nice guys let me use the one in their office.
It was also funny we did not see anyone out until I was a couple miles on the way back into Penticton. Then it was tons of athletes riding the run course in the aero helmets and few other crazy people running.
Once Kyle woke up he rode out with some more cold water and gatorade which was so wonderful since some cloud cover was holding in the heat from teh day before and I was getting toasty and low on fluids. So he also helped keep me going strong the last couple miles. Also took a couple pics the last mile :)
In all I kept my average heart rate around 170 bpm (zone 3a) and ran 18 miles in 02:41:25 (I did shuffle another half mile or so but turned off my garmin).

So that has been the long runs but this week Kainoa added in a tempo run of 6 miles at 7:30-7:35 min/mile plus a warm up and warm down.. My legs hurt after driving for 2 days so I took a long nap, got a massage and made the call (with permission of course) to postponed it till today. So I started with a fairly flat 2 mile warm up at an 8 mile pace then headed onto my favorite hilly 6 mile loop. yeah i know I could have chosen an easier rout but i keep telling myself I like hills. I worried all day that I would not be able to run the goal pace but low and behold I kept after it and hit the 6 mile mark at 43:58.. woo hoo that is 7:20 pace!!! for 6 miles. So much for 7:30 pace ;)
Of course a couple minutes into my warm down my garmin died (I forgot to charge it) but I just rand the same 2 miles I did to warm up and maintained a 8:00 pace :)

And with that my legs get tomorrow to rest up for guess what another run on Friday and Saturday lol. Bring it on I'm loving it - esp the hills ;)

Beaver Lake Sprint Triathlon 2009

2009-08-16T19:27:00.000-07:00

This is the 3rd time I have done the Beaver Lake sprint tri. Mostly it is the bike course that keeps me coming back. It is is essentially downhill on the way out and uphill on the way back with my favorite 2-mile staircase like hill the meat of the course. Other than that I just like the small local atmosphere, the community really seems to come out in support of the race.
Anyway on Friday I was bit worried because my legs still felt tired esp when I walked up stairs. So i did not really know what to expect. I talked with Kainoa and she told me just to go all out and not hold anything back since it is a short race. The main goal was to just go faster than last years 1:30:39.
As usual I like to get to races early just in case and so I have plenty of time for a warm up and to use the porta potties before a huge line forms. So we left the house around 5:30a with a cup of Via + chocolate milk in hand (Kyle had a double).
We got to the park and I got my packet and since we were so early I got my choice of spots on the rock - of course I went on the end. It did not take long to set up my transition since really don't need very much for a sprint.. I was a little worried because it was kind of cold and considered having a vest ready but in the end decided it was just a sprint it would not be long enough to really matter if I was cold or not.. and to be honest if I was going all out I would not be cold even going downhill.

When I got back from my :20 min warm up run my Mom and Jerry has arrived with the HUGE sign and the camera.

I was the 7th wave to start and even though it was 29 and under I think there was only about 25-30 girls. Since it was so small I went ahead and started front and center. As we started I tried my best to stay with the few obvious swimmers but wound up in open water between the swimmers and the rest of the wave. So no draft for me but at least I did not have to fight my way or anything. Just as planned I went full out the entire swim which felt great.
As I came out of the water Kyle yelled at me that I was 5th out of the water - which must be why I'm smiling. I think it is the first time I don't look horrible coming out of the swim :)

I got in and out of T1 as quickly as I could and got on to the bike :) I was kind of shocked to see that my heart rate was well up at 181 bpm already but then remembered that is usually where it is when I race. Anyway I quickly got into drops and was off. Honestly i just focused and stayed after it. When I headed down Duthie Hill Road I was shocked I actually passe a bunch of people. I don't think I have EVER passed anyone on a downhill but I knew there was a flat runout and eveb a sligt uphill before the sharp right turn. It was really nice to know the course so well.
I looked for girls in my age group but never really saw any - it did not help they used skinny sharpies to do the body marking so it was not very easy to see.
I kept after it on the flats on 202 and after the right turn started the climb. I did exactly what I planned. I road strong up the 1st two climbs, kept after it on the flat sections and waited to really go for it till the last climb. I passed a ton of people and had so much fun. As always I LOVE this climb.
There is a couple of miles to get back to T2 after the top of the climb and I felt great and just focused on keeping the cadence and intensity high. I ate one plain gu on the way back and dark a bit more of my gatorade.

I rode hard all the way into T2 and had a good transition though I did take an extra second of two taking my glasses out of my back pocket... Oh well.

As soon as I started the run I was a bit worried my legs felt very heavy but i dug deep especially when Kyle said there were not any girls in front of me. I ran as fast as I could and even though my legs hurt I pushed it as much as I could.
It was kind of funny around mile 1.5 or so a friend of ours passed me for the second time and asked out I gained so much time in transition lol. I tried my best to stay with him but he ran a bit away from me - I did keep him in sight most of the run. I always forget how many hills are on the run. They are all pretty short but they hurt. I managed to keep my pace well under an 8 m/mi pace and as I got closure to half way i started to ratchet it down even more. At this point all I was looking at was my overall time and knew I really wanted to go sub 1:30:00.The last mile I ran fast as I could and totally ignored my screaming legs. I managed to get my heart rate up to 193 bpm lol and even better my pace under a 7 m/mi.

I had so much fun pushing myself so hard but I was so glad to be done.

Kyle my super sherpa and I

Kyle, my Mom and I

Final Results
1/4 mi Swim 0:07:32
T1 1:34
13.8 mi Bike 0:44:37
T2 0:54
4.3 mi Run 0:33:01
Overall 1:27:38

We hung out and chatted with everyone, grabbed some water, food and once they had results up I went and looked at the results. I was so excited because I thought I had finished 3rd in my age group. So we decided to hang out for the awards. My Mom used the time to take more pictures.

It took a while but eventually they did awards. They did the overall awards first - the overall female was in my age group so when they got to my age group I was shocked that they called my name for 1st pace. I could not believe it I have never really won anything so I was so excited for 3rd but 1st.. Really!!!!

To say the least I am very happy with my race. I executed my race plan, pulled off a 3 min PR and they gave me 1st in my Age group as well. I would defiantly say it was a good day. Not to mention a perfect confidence builder going into the next couple of months of marathon training. I will defiantly be pulling on this memory in training to get me out the door and make teh most of my training and listen to Kainoa. The rest of the day I could not stop smiling and even had a hard time taking my post race nap because I was just so excited lol

I have to say thank you to Kyle for waking up so early to support me and cheer me on through out the race. It was very motivating here him cheering and telling me where I was in my age group and having him there made it even better to do so well.

Also Thank you to my Mom and Jerry for being at the race cheering and taking so many photos. It really means so much know you were there supporting me.
I feel very lucky :D

when did it get so dark

2009-08-12T08:41:00.000-07:00

I was hoping it was fluke last week when I woke up at 5am to get back into going to Masters swim.. but to my complete disappointment it was even darker this morning and raining. It was almost like the middle of winter (except that the window was open). So it has started we are loosing daylight hours. And it is not just in the morning last night I finished my run in the dark and it was only 8pm. It seems it is time to start getting used to training in the dark again- dig out the reflective stuff and the blinky lights and start drinking MORE coffee I guess.

It was an weird masters swim for me. Since it is a recovery week I appropriately feel kind of tired so I did not expect much in the pool this morning. I got there and actually did the full 700 yrd warmup (I never do the warm up) and since the first set had kicking I offered to lead (I love kicking - all those years skiing help). It was something like 6x150 with evens 50 kick, 50 drill, 50 swim, odds 150 stroke, 150 swim. I was surprised I felt pretty good and pulled away from everyone on the kick and then managed to hold them off the rest.. By the 6th one though I felt tired so I asked Greg to lead for the first 400. But 300 in he pulled off and told me to go ahead.. oh well the draft was nice while it lasted. Next up was 2 x 400 fast.. No one jumped at the opportunity to lead so I went with the warning I'm horrible at counting and not sure how fast I would be. I have no clue where it came from but I pulled away from the others and felt really strong. And of course I lost count and found out that we did 450 oops. oh well. I'm not sure I could call the second 400 fast but it was at least I stayed focused and kept the intensity up and pulled away from the others. The rest of the workout was kind of the same..
I guess I am kind of shocked I have never pulled away from anyone in the pool especially at masters. Maybe it was just the Via and chocolate milk but I drink that before all my morning workouts. Well and to be honest a few of the usual people who lead where not there this morning but they have also been moved to another lane a lot lately. But fingers crossed I can keep it up and it was just not a fluke.

loving the long stuff

2009-08-10T20:35:00.000-07:00

Last week it was very obvious that I have started training for a marathon. I ran 35 miles from Thursday to Thursday (rest days). The best part is that I felt pretty good. On my midweek tempo run I found my inspiration and even though my legs were tired I made each and every mile count. I figure if I'm going to be sore and run I might as well make it worth while. So I ran my tempo run as with full focus and it was great.
Ok so the running is not a huge surprise since I do have a marathon in October.. But last week I agreed to ride on Saturday with Laurie and couple of other teammates who are doing IMC. Now I agreed before actually knowing how long the ride would be... When I asked Kainoa if it was ok that I move my long run to Friday so I could ride on Saturday she asked if I was riding Laurie's entire 116 mi ride.. I figured why not esp if I got my long run done on Friday since it is more of the priority.

Friday I headed out of work early so I could run a bit earlier.. Well that was the plan until my cat Toko talked me into a nap. I woke up at 5pm and headed out on my favorite 7 mi loop. My plan was to run it twice, lap 1 take it easy and and find a good rhythm and try and maintain the same pace for lap 2 on tired legs.
Lap 1 went by pretty quickly. I had the amphipod 12 oz hand bottle and drank all teh gatorade, I took a gu rocktane at around 3 mi and 6 mi so that i would have plenty of fuel for lap 2.
I finished lap 1 and refilled my bottle, grabbed another 2 gu's and headed back out. The first mile is pretty flat , then a mile downhill which of course felt great. Then I started on the hilly part of the loop. I ate a gu before the first uphill as would be expected my legs felt heavy but i stayed focused and kept my pace up. Even on the downhills my legs started to hurt a little bit. I dug a little bit and managed to finish the 2nd lap 1 min faster than the 1st :) For a total of 14 hilly miles in 2:00 flat. I figure since I choose a hilly marathon I should train hills.. I am so happy with how strong I felt and I was hold on for th second lap even though my legs were still tired from the week of running.

Saturday morning I met Laurie, Jodie, and Greg at 7am to get started on the 116 mile ride to Arlington. I had my bike fully loaded. 7 plain Gu's, 3 bottle of Gatorade endurance, salt sticks with both salt and sport legs, garmin... I was ready as I could be. Especially since I had my jersey pockets filled with 3 mini cliff bars, 3 more bottle worth of gatorade power, some cash, ID, and iPhone (like I go anywhere with out it). The weird thing was we all had our arm warmers on and I actually had socks on which I have not worn either for almost 2 months. Laurie (master route planner) had maps and que sheets just in case we wanted them.
We were on the road at about 7:15a heading north. It is great riding with this group because we are all pretty close to the same pace and well they are all training for IMC and thus they all want some time pulling so I got to just draft along behind them. My goal was to just hang on the entire ride. We picked up Bruce, a friend of Laurie's along East Snoqualmie Valley (17 miles in) which was great because he knew the area we were going and he was was a strong cyclist as well.

We stopped at a park in Monroe around mile 25 to grab some water and potty break the were back at it pretty quickly. We kept heading north towards the Lake Stevens course (I think). To be completely honest I had no clue where exactly we were most of the ride which was added motivation to stay on their wheels.
In Granit Falls we stopped and grabbed some more water. Well I grabbed a Starbucks Double Shot and a gatorade.
Then it was back on the road heading further out to the middle of nowhere..

I focused on keeping up on my nutrition which since it was not very warm was kind of hard. Just did not think about drinking as much.. I did eat a Gu an hour and a mini cliff bar every 2 hours. But I was behind on the gatorade big time - I usually drink a bottle an hour and was averaging a bottle every 2. I had a bad headache that would not go away and the toe on my right foot that had been stung hurt pretty bad being crammed in the bike shoe.
At some point in the middle of nowhere we came across a mile or two of fresh gravel roud :/ Which completly sucked. We were SO LUCKY no flats, no slips, nothing. Just a bit slower.
We made it back to Granite Falls again and I got another Starbucks Doubleshot to help me along. Of course the gas station store lady remembered us and thought we were crazy.
I was starting to hit the wall so the sugar was good but only lasted so long. I tried to eat more but it was just not helping as much. The last 30 miles or so I had to dig pretty deep just to stay on their wheels. It did not help that there was a head wind so if I fell off the back there was no way i was getting back on. Everyone was nice enough to not completely kill me and Kept an eye out for me. Bruce stopped at his drive way where we had met him on the way out.
I managed to stay with them most of the way back until the last long climb back over Novelty Hill in Redmond took me way over the edge. I fell back probably only a minute but it hurt to stay that close just so I could see if and where they turned.
Once we were about 5 miles from being back at the start and I knew exactly where I was I let go and slowed down. It was hard enough just to keep pedaling.
I got back and they were all getting ready to head out on their hour runs. I called it quits and was done. I figured the 3+ extra hours on the bike kind of equalized the :30 min run I was supposed to do.
I'm glad there are no pictures because I must have looked pretty bad. I certainly felt bad. I immediately took off my bike shoes and grabbed a chocolate milk and added it to the recoverite I had brought with me. Then rinsed off and waited for them to get back from their runs.
I have to say I was a bit bummed I was not able to finish the ride strong but then a friend Cathleen reminded me I was ridding with 3 athletes that have been training hard to be able to do an ironman canada so with that realisation I was just happy I survived the ride at all.

Later Laurie sent us the ride profile.. No wonder it was so hard.. Just a few hills.

And because I ran on Friday I got Sunday off completely. I had a big breakfast, took a 3 hour nap in the middle of the day, only woke up because I was hungry for lunch and went to bed early :) It was a hard couple of days but I have to say even though it hurt I LOVED every minute of it and kind of wish I could do it again this coming weekend.. Oh well I will enjoy a recovery week and on Saturday I will do the exact opposite and race a local sprint triathlon..

Bee sting update

2009-08-04T17:10:00.000-07:00

Still not back to normal :/

Day 3 - still swollen, itchy and got to love the red color. I was able to do my strength training in the morning but really did not like being in running shoes. It was hard to keep it elevated at work but i did manage to ice it a bit. Then in the evening I squished it into my bike shoes which felt really weird and not much fun but it was worth it.

Day 4 - mostly just feels itchy and a bit swollen. Kind of reminds me of how it feels after your feet go numb and start "waking up". At least it does not hurt o walk as much and I can bend my toes again. I am about to go on a 10 mile run so it should be interesting..

Fingers crossed tomorrow it will be completely back to normal..

better late then never

2009-08-03T23:16:00.001-07:00

Finally finished up my race reports from both the Seafair Sprint Triathlon and the Swedish SummerRun...

In other news my foot is still swollen but it did fit in my bike shoe tonight for a tempo/hill ride with Kyle :) Ok night night early morning as always.

the bee sting

2009-08-03T09:18:00.000-07:00

So yesterday as I was loading the truck to head out to my Mom's garden party I managed to get a bee sting on my toe. I screamed and cried so loud. I had some how gotten a bee between my sandal and my toe and it stung me on the inside of my 3rd toe on my right foot.. I ran back in side screaming the whole way and grabbed an ice cube. I had never had something hurt so bad. The ice seemed to help a little bit. the stinger was gone. I washed it and since Kyle was out on his long ride and the cats were no help at all. I figured the best thing to do was drive to my Mom's house even though it was my right foot and it hurt so much. I wound up crying the entire :15 min drive. Pour Kyle called me and had to listen to me cry after I txt him about it and he was all the way in Issaquah on his bike ridding to my Moms house.
I got to my Mom's in one piece and by now my toe was starting to swell up a little bit. She got me some Benydryl and an ice pack and I joined the rest of the her Garden party in the backyard. The ice helped but it hurt to walk on... so I kept icing it and made all the guests even more scared of bees (sorry Mom).
After the party Kyle drove us home and I put my foot up on the dash. When we got home Kyle went and got some epsym salt for me to soak my foot and some bee sting stuff to help numb it. At this point I could not really move my toes and it hurt to walk so I was limping around. Of course all I could think about was if I could do my bike ride the next day.. Kyle was very good sport and I spent the rest of the night with my foot up watching a movie.

Picture from last night. Both feet were a little swollen from my run but still pretty obvious swelling on my right foot..

Luckily the swelling has seemed to go down some this morning. Though it is still really stiff and hurts to walk. So I have a little limp. I think it will fit in my bike shoe for my ride tonight :)

Hopefully by tomorrow it is completely gone so I can run 10 miles on it. fingers crossed

weekend recap

2009-08-03T08:20:00.000-07:00

It has been a while since I have updated my blog which feels weird but I do have two race reports half done... Mostly I blame the insane weather last week. It got up to 106 °F on Tuesday and stayed well in the 90 till the weekend so when I was away from the AC at work the last thing I felt like doing was turning on my laptop.
Anyways.. Training has been going really well. I had a week full of tempo and hill repeats which was extra challenging in the heat. But with a lot of gatorade and ice I got through it all with out any real problems. I do find it kind of funny that the first week I get to do a lot of tempo work it was so hot.
Luckily it cooled down to mid to high 80s over the weekend for my long workouts. On Saturday I got the ok from Kainoa to tag along with laurie on her long brick workout. So we got started around 7am to get out before it got to hot. Laurie mapped out a great route: out the Marymoor trail to Woodinville then a right onto Paradise Lake Road, to Mink Road to Union Hill into the Valley and over to the Beaver Lake Tri course and then over the Plateau and back to her place. It was a great mix of hills and a little bit of flats in the middle. She had ran 20 miles the day before so I was able to keep up on the flats and my legs were kind of tired from the full week of intervals so it worked out perfectly. My nutrition was the only lack luster part. I have not really found a replacement gel since Accel gel changed their recipe.. so I ate a hodgepodge of stuff and the Cliff shot turned my stomach pretty bad. Thankfully with the heat and hills helped settle my stomach.. But I never really felt like I was very well fueled. Oh well I got time to keep trying things and hopefully will find something sooner rather than later.
Once we got back we headed out on the East Lake Sammamish trail for her :60 min run off the bike.. I only had to do :30 but figured it would be more fun to tag along with her. Since my nutrition was not perfect on the bike the first :30 running out were a bit rough. It was hot and I was way under fueled. Thankfully we ran toward Whole foods and was able to run in and refill my hand bottle with cold water and even just stepping in the AC for a min helped so much. So the run back was way better and we even picked up the pace the last couple of minutes.
The best part of all was once we were done we immediately jumped in the lake to cool off. It felt SO good. Not to mention Eric had just made fresh bread and they had cold chocolate milk ready.
So after a snack and short visit I headed hoem for an ice bath and what turned into a 3 hour nap with Toko (my cat) till Kyle and I headed to his Mom's pace for dinner :)

Now since I decided to tag along with Laurie on Saturday I moved my long run to Sunday.. I knew it would kind of hurt since it was a 2 hour run and the past 2 weeks I have been more focused on shorter stuff and then with the long brick the day before..I headed out around 8a and decided to run flat so that I could at least survive. Laurie was nice enough to let me run from her place even though they would not be home. So I ran the East lake Samm trail again. I did not want to have to carry more that my hand bottle so I did 2 :60 min loops with whole foods at the :30 min mark.
My first loop felt surprisingly good. I stayed in my low heartrate zones like I was supposed to and kept a nice little pace going. I did find out that my hand bottle did not seal very well anymore so my hand was getting covered in gatorade :/ but at whole foods I filled my bottle with plain cold water and it was fine..
I headed back out on the second loop and I forgot to grab a gel so by 1:30 mark I was starting to hit the wall. My legs were tired and it was getting warmer so I went into whole foods and got a pack of luna moons to eat with the 3 cliff blocks I had. As I headed back I did not feel good and my pace slowed a lot. I wound up motivating myself by running for 10 min and then let myself grab a few black berries along the trail and repeated this till I was done. I immediately jumped in the lake to cool off and drank a recovery shake before heading back home for an ice bath. I ate a little bit of left overs and headed to my Mom's house for a Garden party :). Toko was very annoyed that i did not stay home for a nap.

All in all not to bad a weekend and time to bring on another week full of training :)