sore legs! 

Here I sit on Monday with the sorest legs I’ve had in ages!  Yeah sitting…not such a good idea today, as every time I get up it takes a few minutes for my quads to work.  And the thing is, my legs are sore in places they aren’t usually sore! 

So what’s the culprit you may ask.  How’d I get my legs so sore anyways….I mean, they are more sore than after my 28 mile run!

One word- STAIRS!  Red Rocks Stairs to be exact.  That’s after running over Dinosaur Ridge and up into Red Rocks!  This was the strength workout my coach had mapped out for me on Saturday.

We started at 8:30 at Conoco (I actually roped Liesl into joining!)  The skies were slightly overcast with the promise of sun later, temps in the high 30’s!!!   I threw on my Newton shoes and we made our way up Roney Road, over Dinosaur Ridge and up to the amphitheater in Red Rocks. 

The Red Rock Crew

That was just the warm up….Then the fun began.  Next we had 10 sets on the infamous stairs!!!!!  What a blast!  Really, it was!  It’s one of those “hurts so good” kinda feelings.  Yah know, where your pushing yourself, and your lungs are exploding, and your legs are crying….Yeah, it was that kinda blast.

That’s how we spent the next 50 minutes…up and down the stairs!  I love going to Red Rocks.  The view is so spectacular and there are all these other people who are purposefully inflicting excruciating pain on themselves also!  I mean, where else could you find so many different people working so hard to get fit????? 

All done and taking in the view

We celebrated at the top with a picture and then refilled our water bottles and headed back down into the town of Morrison and to our cars.  It was truly a splendid way to spend the morning.  And it was a phenomenal workout!  I feel as if my legs are 10 times stronger already!  I highly recommend this workout for anyone who wants to build strength (and character).

Sunday rounded out the weekend with a 3 hour Computrainer course.  We rode the Ironman Australia course.  That course has a kick butt climb right off the start….

All in all, another great training weekend, with some time outside in the sun and sore legs in the end.  What more could an Ironman want??????

SAD….I’m SAD…..I’m Surrly, Anxious and Depressed because I’ve had to do every long run and long ride indoors for the last 3 weekends!

SAD…this stuff is real!  I’m Seasonally Affected with this Disorder.  I am craving a weekend day that is sunny and not snowing.  I don’t even care if it’s not warm….just give me the darn sun!!! 

Why is it that durning the week, when I’m working indoors the sun is out and the temps hover in the 40’s?  But come Saturday morning it snowing?  Who’s idea is this anyway.  It’s tough when the weather in Denver gets in these patterns.  I always begin to find myself getting a bit surrly and chompin at the bit!

SAD

As a mental health therapist, I know the role that exercise in the sun can play on mood and brain chemistry.  But darn if the sun isn’t cooperating these days. 

So since the sun doesn’t find me…I try to find the sun in my own way.   I’ve begun a game with myself.  I tell myself I am training my mind.  Yeap.  I take these endless weekend indoor training sessions as an opportunity to toughen my mind.  I grit through the pain of the endless hours of boredom and tell myself I am mentally getting tougher to handle things that might come up in a race.  I figure if I can endure another 2-3 hour treadmill run I can endure anything.  I mean anything! 

Sometimes the hardest part of racing is getting through the training.  If I can keep with my training, no matter what, no matter the season….then when it’s time to be standing in the water on that chilly morning- I’ll be ready!  I’ll have gotten through the hard part…..And the SADness will be gone!  Plus it helps knowing better weather is just weeks away!!!!

Supa- Star

Do you ever have those training days or day when you get done and you just feel solid?  Like you could kick some serious a$$ and you are going to rock your next race?  You know….That you ARE a  SUPER STAR!  ?????

Well that’s the way I felt today when I walked out of the Rec Center, wet hair and all, in 20 degree weather after another kick butt Masters swim workout.  And here’s why…

After the past month, of getting my workouts in, grieving the loss of my father, and getting back to Denver and my life here….I have entered back into the realm of some serious training.

In 24 hours I swam Masters; did a grueling power Computrainer Class that seriously had me close to puking; slept 6.5 hours and then back at Masters this morning getting my arms blown up again!

At the beginning of each workout I felt  a bit flat for 10 minutes or so, but once I warmed up I was hammering hard.  It felt GREAT (even though I would wonder sometimes if I could keep going).  I imagined myself holding the pace for an entire race and finding that edge to dance on without blowing myself up.  You see, this race season is about racing “gutsy“, not just “safe” anymore.  I’ve been afraid (OMG I said it out loud!),  yeap afraid to HURT.So I’m going there- you know “there”- the “there” of pain and not knowing if you can hang on…..I want to dance that line and see what it might hold.

So after three hard workouts in 24 hours that had me working HARD and dancing with that line…I walked out of Masters this morning feeling like a SUPER STAR!  Like a real athlete who could do some damage this racing season.

I just completed my first Ironman at the inaugural Ironman Cozumel  (IMCZ).

I had an incredible experience both before, during and after the race.  I would like to share some of the things I did that I believe helped me have such a successful race…..

1. Plan to arrive in Cozumel no later than Wednesday before the Sunday race!     This is important for acclimatization!  I had no problems with the humidity and heat!  Also, I had no problems with my bike arriving with me.  Some people who flew on Thanksgiving day had their bikes come in on Friday due to all the people traveling with bikes that day…Those that arrived Friday had problems with the heat and humidity race day.

2.  Stay at the FIESTAMERICANA!  This hotel is right next to the swim start; it’s away from town; the service is excellent and the food is great (and safe). Also, request your room on the 6th floor.  Maria is the housekeeper for that floor and she is so sweet and does a wonderful job! 

3. Get some Hammer  LIQUID ENDURANCE.    It is designed to help when racing in the heat.  I drank this for 3 days before the race, and believe this also helped me to not have problems with the heat on race day.

4.  Swim in a SPEED SUIT.   There are small jelly fish which can bite you in the water.  They don’t hurt, just annoying afterwards.  I swam in my sports bra, swim suit and speed suit.  After the swim I then changed into my race outfit for the rest of the race and did not have any problems with bites.

5.  START THE SWIM in front of the dock.  The best place to start the swim is in front of the dock on some netting that is there.  You can hang on the netting and not have to tread water.  Plus you are in the front.  I started in the front and had a great swim!

5.  Ride in the WIND.  I know we don’t like to do it…but ride your 100 milers in the wind as much as possible.  I did 5 self supported centuries in a windy valley….and found that come race day the wind on the east side of the island did not bother me at all!

6. Race in your RACE WHEELS.  I raced in my 404’s and they were perfect.  I ended up passing a lot of people who used their regular wheels and 808’s are probably too big….but a wheel the same size as Zipp 404’s are just right!

7.  Use BUG SPRAY for the RUN.  If you are like me and will be running at dusk, make sure you put on plenty of mosquito repellent before you head out on the run.  The mosquitoes are out only at dusk and once it’s dark they’re gone

8.  POUR WATER on your head and legs at every  run aide station.  There are aide stations on the run every 1 km.  At every aide station I grabbed a water- took a sip; poured some on each leg; poured some on my head; then took another sip.  This worked perfect for hydration and for keeping my body cool!

9.  Run in NEWTON RUNNING SHOES.  I ran in my Newton Universal Distance Racers.  My legs never fatigued and these shoes helped propel me forward to my first Ironman finish!

10.  Use  SPORTS QUEST PRODUCTS!  I swear by Sports Quest’s products. I have been using them for over 1 year and always notice a difference in my energy increasing and fatique decreasing.  I religiously take their Recover, Vantage and Thermolytes EVERY hour when training long hours and on this IRONMAN.  I know these products made the difference in me not being fatiqued and not having any problems with electrolyte/sodium levels!

11.  ENJOY THE DAY.  Make sure you enjoy your day.  The crowds and the beauty of the island are amazing. 

12.  Brush up on your SPANISH.  If you speak some Spanish, brush up on it so you can enjoy chatting with all athletes and locals. It make for an added bonus to the day and to your stay.

13.  Stay and RECOVER IN COZUMEL.  Stay for at least 3 days after the race.  There is NO better way to recover than sitting on the beach and swimming in the ocean.  You can also finally enjoy the wonderful cuisine and beverages!

I heard from athletes who have done other Ironmans that this was one of the best venues they’ve raced.  I heard from spectators it was one of the best venues for spectating.

I have no other Ironman to compare this to…but all I can say- is I can never imagine a better location to do an Ironman…especially for the whole family!  If you are even thinking about doing an Ironman I HIGHLY recommend Cozumel!!!!

Well.  Here I am, the day before I head to Cozumel, Mx to compete in my first Ironman. 

I have been struggling with self doubt in the last week, mainly due to a slight calf pull that sidelined my last two brick workouts (100 mile bike/15 mile run; 100 mile bike/18 mile run). 

I have been tapering for 4 weeks now, not what was scheduled but how things played out.  the self doubt comes from wondering if I was ready and had done enough training.  I decided to get out my training logs for the past year and look back on what I’ve done to be ready for this DAY. 

To date I have completed 1x Ultra Adventure Race; 2x 30 mile Runs; 3x 25 mile Runs; 2x Marathons; 9x Century Bike rides; and a 5K, 6K, 2x 7K Swims…..Here is a timeline of the main workouts and fun I’ve had since November 2008.

November of 2008 I started with a group run on the Colorado Trail for 16 miles.  Two weeks later I was in Moab at the ULTIMATE XC Adventure Run for my first adventure race (23 miles).

Last mile at Moab

December found me running 26 milesfrom Highlands Ranch to Golden with temps ranging from 19 degress at the start to a balmy 29 degress by the time we arrived in Golden.  The following weekend was a 5K Swim at Denver University at 5:30 am!

Janurary started off the year with a 20 mile run  and two weeks later I was in California for the  REDDING MARATHON (26.2 miles).  I learned a lot from this marathon as I started way too fast and ended up walking more than running the last 5 miles. Pacing is EVERYTHING!

Finish of Redding Marathon with Kelly

The cold month of Feburary brought….More Running!  Two 25 milersover two Sundays in a row!  The HighlineCanal became my friend as I ran these two 25 milers. Luckily for me I have wonderful friends who joined me on parts of my run.  Thanks to Elizabethwho joined me  on my last 5 miles on both runs and kept me entertained! 

The Second 25 Miler Video

March opened with a 6K Swim (video) at Carmody Rec Center.  One thing I discovered on the 5:00 am Sunday Morning Swims was that I loved them!  It was such a wonderful way to start a Sunday. Swimming withgood friends!  Not much more happened this month.  I started computrainer classes at Peak to Peak Performance Center to begin to build my cycling.

Aprilbrought the beggining of the racing season.  First up- Rage Long Course Triathlon.  This is a HARD course!  Pretty much the same course I raced in October at Nationals where I qualified for a spot on the US Team for World Championships.  But I digress…that was 2008.  I had a good race and placed first in my age group.  Not a bad way to start the season  :)  Returned home for a 7K Swimat Carmody again.

Rage Finish- 1st Place Age Group!

May started the big mileage!  May 5th I did my first Ultra Run- Greenland 50K (30 miles).  I ran this with my coach Andrea where she taught me a lot about the finer points of running a race!  The next weekend I was off to Buena Vista Bike Fest  for my first Century ride ever!  I had a blast and HIGHLY reccomend this ride!  They have great support and the BEST food!

Lunch in Leadville at Buena Vista Bike Fest

June started off with a 4K Swim followed by Elephant Rock Century.  The very next weekend I was headed out of state for the Kansas Ironman 70.3 Triathlon!  Kansas IM 70.3 was amazing!  I had a great race and PRed by 20 minutes!!!  I was absolutlely suprised!  Then the very next weekend I competed in Loveland Lake 2 Lake Olympic Triathlon. 

The Girls at Elephant Rock Century

The Gang Kansas Ironman 70.3 Recon

Getting Ready for Loveland Lake 2 Lake

July was the beginning of traveling back and forth to California for 4 months to help care for my father as he went through cancer treatment.  Durning July I did a 20 mile Run and the next weekend rode in the Sunrise Century (7000 ft of climbing) on Saturday followed by a 24 mile Run on Sunday.  I was amazed that the run felt effortless and I was strong! 

Two days later I jumped in my car and drove for 3 days to California.   I arrived on Friday night and Saturday I did my own 70.3.   The next morning (August 1st) I was up at 4:00am to start the Mt. Shasta Summit Century. 11,000 ft of climbing in 100 miles!

August started with the  century ride followed by some bricks- 80 mile  Bike Rides/ 6 mile Run.  I also drove back to Colorado for two weeks to work.  While back home I raced in the Wild On Windsor Triathlon where I place 4th in Age Group.  The next day I was back in the car and headed to California.

September I spent in California where it was HOT.  I started with a 100 mile Bike Ride.  Next week was a 15 Mile Run with a 100 mile Bike the next day.  The following week- 25 mile Run with a 100 mile Bike the next day.  A few days later I did a 7K Open Water Swimin Lake Siskiyous!  It was amazing.  And then….a few days agter that I ran 30 miles!!!

October brought BIG mileage on the bike.  I did 2 more 100 Mile Bike Rides and followed by a brick of 50 Mile Bike with a 12 Mile Run.  Two days after the brick I had run out of Family Leave, my Dad had completed his treatment and I headed back to California on October 20th. 

Shortly after I returned home I went to run an easy 3 mile run and low and behold…I slightly tore my calf!  I immediately thought I was done…no Ironman for me.  Someone mentioned that I should stop catastrophizing  because it would probably be fine…..Well she was right, sort of. 

I ended up backing off my training and as a result missed my 2 big brick workouts.  I missed a 100 mile ride/15 mile run and a 100 mile run/18 mile run.  Plus a few other longer runs.  After talking to my coach she stated….”I am not worried about you.  You’ve been doing extended distance training for a year now!  You are more than ready regardless of missing these workouts!!!”  Sweet music to my ears!

I’ve had a longer taper than we had planned…but again due to all the training I have done up to this point…these last few workouts will not make or break my Ironman.  I’ve put the mileage in- way before most AgeGroupers would have, which leaves me in a good position even without the big bricks.  

I’m rested and after looking back at all I have done over the past year…..I realize  I AM READY!!! 

I’m ready for what ever may happen on November 29th, 2009 in Cozumel, Mx. 

One thing I know is that EACH and EVERY ONE of you who have run/biked/swam with me: who have given me a word of encouragement; who has cooked a meal; helped with a mechanical issue; drivin me to a race, airport, or workout; has called me, Facedbooked me; and supported me in more ways than I can write about—-YOU WILL ALL BE WITH ME AS I RACE ON SUNDAY IN COZUMEL!  

Each one of you will come to my mind as I embrace this opportunity that I am about to embark on!

I thank you all and am truely humbled by your most generous giving of yourselves!

And to my dear Jr High School best friend Janet V- who I did my first triathlon with in May 2008- I thank you for traveling to Cozumel with me and helping to keep me sane in the days before the race.

Love and peace to you all!

Have You Ever…. ridden 100 miles on your bike trainer?  Have you?  OMG….Well- I think it’s one of the toughest things I’ve ever done to date! 

Someone (Coach Andrea) decided I should ride 100 miles on my bike this particular Tuesday as it was on my training program.  Unfortunately- the guy upstairs didn’t get the memo and the heavens opened up and rained ALL day non-stop! 

I had been following the weather forecast for a few days and was anticipating the rain, while secretly hoping that 100% chance of rain might turn into 10%.  Definitely NOT the case though.  Luckily I had prepared for this, by heading to the nearest video store and renting 4 movies……..yeap- 4 movies!  I wanted to make sure I didn’t run out of mind-numbing entertainment. 

Next I set up my bike in the bedroom I was staying in at my parents.  There’s a small TV in there with a DVD player and a great view of the forest (bonus).  I put a few fans in the room- lowered the TV, lined up the bike and voila- I had the second part of my preparation done.

The 100 Mile Bedroom Setup

My last step was to get all my nutrition ready.  I wanted to make sure I didn’t have a reason to meander into the kitchen- ya know, check to see if the dishes needed to be done or something. My goal was to stay on that bike the whole 100 miles except for bathroom breaks and I could only take one no more than every hour…….

Ok.    Movies-check;  Bike-check; Nutrition and Hydration- Check…it’s 9 am and I’m ready to roll (so to speak), and off I went…

First up was The Soloist.  If you have not seen that movie I can not recommend it enough.  My profession is a Mental Health Therapist and found the film did an amazing job truly depicting what it is like for people with severe and persistent mental illness.  I loved the movie and it was completely entertaining and got me through the first two hours of my ride effortlessly.

Next up was the Curious Case of Benjamin Button.  This one was pretty good, but it didn’t grab me like The Soloist.  That movie is bloody long!  I think it was close to 3 hours. I mean that was good in one way but even on the bike I was kinda like- Dude, when is this going to end?  Pretty cool idea- getting younger as you get older.  Actually as I’m writing this, sometimes I feel younger now than I did in my twenties.  I know I’m fitter now! 

Alright.  Here I was 5 hours into my ride with a sore bumm and two movies left to watch.  Next I tried some other movie that I don’t remember the name of and ditched it quickly.  I was down to my last movie which was one of the Jennifer Aniston movies.  It was ok….cute…..and at least kept my mind pleasantly numb for the last 1.5 hours!

What can I say about riding 100 miles on your trainer?????  It kinda sucks- but the cool part was I looked at this as mental training for Ironman Cozumel (IMCZ).  If  I could endure 6.5 hours on my bloody trainer I could endure 112 miles riding on the Island of Cozumel!  If I could keep it together mentally sitting in the same spot, watching movies, I could certainly withstand whatever IMCZ might throw my way. 

I think this training day was more of a mental training day than a physical training day.  It was my mind over matter that got me through this day……

Oh- and did I mention???  The following day (yeap it was still raining) I got to ride 50 miles on that trainer and then run 12 miles on the treadmill.  What a brick that was 

The moral is- just do it- even if it means indoors, because there is more to train than just our bodies…..

This week of training started with a 25 mile run on Tuesday followed by a 100 mile bike with a 20 minute brick run on Wednesday.

The first dilemma I had was where the heck I should do a 25 mile run in the Mt Shasta area. I called some runners I had gotten the numbers of…(weird but in a small town people give you other people’s numbers straight away…) and soon was directed to run this “flat” portion of the Pacific Coast Trail (PCT). I also recruited a new friend to run for a few hours with me!

Tuesday morning came and I was out the door around 9:00 after getting Dad ready for the day. A quick stop at the local mt shop for some iodine tablets and I was on my way to 8000 ft and the trailhead.

I began the run around 10:00 and met up with Carrie 2 miles into the run at another parking lot…and then we were off!

The terrain was gorgeous! Right at or above tree line the whole way! We took off up the trail headed for Dead Falls Lake approximately 12 miles from where my car was.

As we began running I kept thinking to myself “ok-this is suppose to be a flat trail, maybe around that bend it will be.” And so it went for 10 miles until I got to Toad Lake! How do you say “sand-bag”?

Around mile 5 Carrie decided to pick up the pace and take herself and her pup to a lake that was 100 meters off the trail. I was suppose to meet her there and there would be a big carin to watch for. Never found the carin and never saw Carrie again.

I had a fabulous run by myself. The temps were in the 90’s and the day was clear with sweeping vistas. I loved every minute of it- seriously!

When I made it back to the car at mile 25.3 I hopped in the car and headed to Lake Siskiyou for a quick ice bath on the legs. My feet were very happy with me after that.

Next day saw me getting on my bike out in Shasta Valley for a 100 mile bike followed by a 20 minute run. “Betty” (my lovely Orbea Ordu bike) was tuned up and ready to rock and roll! The temps were already hovering around 80 degrees by 10:00 in the morning. I knew this was going to be a hot one today plus I was a bit tired from not sleeping well…ok and maybe the 25 mile run the day before.

I started the ride in Mt Shasta with my friend Shanhong. She was going to ride the first 25 miles with me. By the time we got down to the valley the temps were in the 90’s with a 100 in sight. Needless to say, I’m here to tell you it’s possible to get a hotflash while riding your bike on black pavement in 100 degree heat! But what great training for Cozumel- or at least that’s what I told myself…

I finished riding in the valley and made my way back up to Mt Shasta and cooler temps. I was tired and didn’t feel like finishing the last 15 miles- and wouldn’t you know it… Right when I had those thoughts a woman cyclist pulls up next to me and we start chatting and I decided to ride with her for her 20 mile loop! I love it when that stuff happens!

I made it back to my car with 2 miles extra and finished of my day with a 20 minute run! How cool is that! One year ago if you had told me I would be able to pull off two days like this I would have said you’re “f”in crazy…So maybe I’m the crazy one because I’ve gotten in shape to the point where I can do this stuff!

What I keep learning through this is if I just do the work…things will happen and change will come…and I may even surprise myself!

The other day I did yet another 100 mile bike ride.  I am not complaining mind you…..It’s just I have this nagging question….

WHY DOES A HEAD WIND NEVER BECOME A TAIL WIND?????

I thought at first it was just a Colorado thing…you know the old “if you don’t like the weather wait 10 minutes” kinda thing. 

But then I got out here to California and the same dang thing keeps happening.  That darn head wind just doesn’t become a tail wind……

Every time I get out to ride and there is a headwind  I never curse it…I actually am always grateful to be riding in windy conditions because I’m pretty sure Ironman Cozumel (IMCZ) will be pretty windy on the bike.  I know that the more I train in the wind the less the wind will bug me come race day….theoretically speaking that is.

I have learned to embrace the wind.  The wind is my friend and I actually don’t mind it one bit……again- good training for IMCZ- but dagnabit if I never get the pleasure of a rockin tail wind….but I guess that’s part of the training too….Do you think Cozumel might have Tail Winds????

Hummmm—until next time—–”The answer my friend, is blowin in the wind, The answer is blowing in the wind…..”

Last weekend was one of the hardest training weekends that I have experienced since I began training for Ironman.  Saturday was a 15 mile run; Sunday 4+hrs bike ride in the mountains…..

This is how it start.  I set out Saturday morning, not particularly early to run a new-to-me trail on Lookout Mountain.  Well, the instructions I got from a friend first sent me off in the wrong direction. I asked someone on the trail who told me I needed to go out the other end of the parking lot.  I then ran back to the parking lot and started in the right direction…Great- I’m on the trail now- I thought to my self.  Which I was…only problem I was doing more  boulder hoping and crossing of talus slopes than I was running for the first mile……at which point I turned around and headed back to the parking lot.   I figured I had no idea if the trail would ever become runnable, and since it wasn’t the best trail no one was on it, and I do keep the idea of possible mountain lions in the back of my mind.

I made it back to the parking lot and decided I would head to Bear Creek Lake to get my 15 miles in.  So into the car and down the mountain to the Conoco Station at Morrison.  “Great- I’m here and ready to get my run in!”  I start out on my run and within the first mile I end up eating most of the food I had brought w/me.  I had eaten breakfast almost 3 hours ago and had packed sparingly for today’s run….I decided no nutrition was not an option so I headed back to Conoco- grabbed some goodies…and this time set out on my run for real!!!!  (It’s about 3.5 hours after I left my house by now!)

I get going on my run.  I’m feeling good, it’s the middle of the day by now and in the 90’s.  I finally start to get a groove going.  I decided to run a loop around the Lake a few times….so I’m just finishing up the loop and look at my Garmin and I’ve been out almost an hour and have run only 2.94 miles!  “Man I suck today!!!!! What a lame a$$ runner!”, I’m thinking to myself.  A few more minutes pass, I look at my Garmin watch again and realized the GPS is not working as it’s permanently stuck on 2.94 miles….”OK so I’m not such a lame a$$ runner…but this watch SUCKS!  How am I going to know my mileage????  X%$#&^*! “.

I decide that I should do this loop at least twice and starting from the Conoco parking lot should make this close to 14 miles…then I wonder should I count the other 4 I’ve already run earlier or should I do 15 straight.  Then I start to have this thought that I don’t even want to do the run.  I feel like cr@&, I’m kinda pissed off, I’m definitely frustrated, and it’s hotter than hell!  I get back to the point were I would start the second loop and opt to continue!  Remember Cozumel baby, is what I’m thinking….So on I go for a second loop…….

I finish the second loop, after stopping twice and putting my head under water spigots, and head back to the car.  Thank goodness this epic day is DONE!!!!    I figured I ran somewhere between 12-14 miles…add in the other 3-4 miles and I think I came close to 15 miles today….grrrrrrr.  This 15 miler turned into a 6 hour ordeal!  Not exactly what I had planned for today……grrrrr. 

Then comes Sunday.  I wake up exhausted.  My usual biking buddies are either doing the MS 150 or some hellasious steep a$$ mountain ride.  I find myself totally unmotivated and NOT wanting to ride at all.  A get a txt from a friend of mine from California (thanks Howie) who says all the right things that get me out the door….barely. 

My friend Elizabeth and I are suppose to meet up later today after not visiting for over two months, so I give her a call and tell her that I will ride to her house after my ride.  I tell her how I’m feeling and about my plans…and ask if I can check in w/her along the way….(motivation backup!)

So my plan was- to ride from my house to Lookout Mountain-head up and over and back up Lookout- down the back side and then make my way over to her house in Denver West…..

I rode from my house over Dinosaur Ridge and to the bottom of Lookout. It took me an hour!  OMG it’s never taken that long…plus I’m still feeling like cr@#.  I am soooo wanting to bail and head to Elizabeth’s house, but I call her instead and say I’m going to head up Lookout and see how I feel….I can always turn around if I feel like cr@# (my word for the day!), and I if I make it to the top I may ride over the other side……..So- off I went, slowly.  My legs were mush, my breathing was labored and just about everybody and their grandmother (make that great-grandmother) were passing me.  This was a granny gear kinda day…

I made it to the top of Lookout, (w/out stopping), looked at my watch and saw my time was not off that much from what it usually would be- Man was I surprised by that as this felt the hardest it ever had today!  I call Elizabeth- tell her I made it to the top and am going to head down the other side and if I am feeling ok (I was never expecting to feel good today-just ok) I would ride back up the back side….And off I went again.

Well I made it down and finally started to feel ok after a few hours into riding, not great by any means, but at least ok….and decided to head to the top again.  I got back to the top after fueling up at the bottom and called Elizabeth and told her I would be headed her way soon.  She told me she figured I would ride back up and good on me for sticking w/it.  I wasn’t so sure I agreed with that- I still was feeling like cr@#!

I made it to Elizabeth’s house where she feed and watered me. We chatted on her back porch and I opted for the ride back to my house.  She had to go to Whole Foods by my house and I was just DONE for the day!  I did not want to get back on my bike for nothing…..This was another training day I was soooo very glad to have OVER!!!  Actually I was glad to have this whole weekend OVER!  I was actually looking forward to going back to work so I could “rest”, meaning my training would be lighter. 

And that’s how I was Put To The Test this weekend.  I wanted to give up both days, I felt like cr@# both days, I didn’t want to train both days….and I had never been more glad a weekend was over in my training career.  But I stuck it out, did the workouts anyway, and know that I have this time to look back on when I’m in the middle of my Ironman and hurting.  I can remember I made it through this weekend and survived, just by staying w/it and going the distance!

Ironman 70.3 Kansas

Woke up Sunday morning at 3:50am while my two roomies slept a bit longer.  I like to take my time, have some tea and get ready.  I looked out the window and thought ”darn!  No thunderstorms.  Looks like I’ll have to race.” 

We headed to the race site at Clinton State Park.  We had dropped off our bikes the day before at T1 (Transition area 1) which was where we would come out of the water.  Once we navigated the line to get into the parking area it was off for a 10 min walk to T2 to drop off our run stuff  then 5 more minutes to T1 and the swim start. 

By the time I got into T1 I had about 20 minutes before my swim start time.  No time to lallygag.  It was straight to the business of setting up my bike w/nutrition and water and laying out my cycling gear.  I slithered and tugged my way into my wetsuit and headed to the launch where we would begin our 1.2 mile swim.  When I stood there looking out at the buoys I thought- “Dang that’s so far! ” But I let that thought go pretty quickly…..

The waves ahead of me started then it was our turn.  Men 50+ & Women 45+.  In all I heard there were about 150 of us.  The gun went off and there we went…sort of.  I was in about the middle of the pack on the outside, but because it was a boat ramp you had to wait until the people ahead of you started swimming. I finally made it into the water and began to swim, only to get hit and my feet slapped a couple of times. But not to worry- that’s to be expected and I just kept swimming.

As I was swimming I had the thought of the swim just being my warm up for the bike.  I had never approached the swim that way and it took some of the pressure off.  I absolutely love the swim.  It’s the only time you are totally alone and in your own world in a race.  I love the sound of my breathing and the feel of the water as it smoothly moves past me.  Not that I move smoothly through it…but the water just always feels smooth to me.

The swim felt great.  As I rounded the last buoy and was headed back to shore I jumped on some guy in a Ironman wetsuit and drafted him for a while.  I had never done that before.  I could tell when I was in his draft as it took less effort to swim….It was kinda cool.  This whole drafting things is new to me, as I’ve learned to use it in the two century bike rides I just did.  

 Anyway- I got out of the water, looked at my watch to see what my time was, and realized I had not pressed the right button so it hadn’t started.  I got out of the water having NO idea how long it had taken me to swim! As far as I knew I might have been in the water 1 hr. I guessed my time to be 40 minutes as that’s a bit longer than my usual time…..So it was into transition and out of my wetsuit and onto the biking.

I got on my bike and took my time warming up.  The weather was overcast and in the 60’s.  One thing I do is begin to eat as soon as possible on the bike.  So I drank some PowerBar Endurance, had a few sips of CarboPro gel and settled into my bike.

The course was beautiful with perfect roads.  The landscape was green and we passed farms and lakes.  I still was of the mindset of  “this is just a training day”.  I felt like I was just out for a cruise. 

I had been worried about the bike course as many people said it was hard due to lots of hills.  Well after riding Elephant Rock the Sunday before, which is brutally hilly, this course seemed pretty easy.  I was very pleased.  No major events happened on the bike.  I just stayed relaxed and my mind was calm.  Many of the women who had hammered by me in the beginning I caught up with and passed in the last 15 miles or so…..I just pedaled along on my old road bike w/aero bars on it and before I new it I was back at T2 getting ready to run!

It’s is always so hard to start the run.  I felt very stiff after coming off the bike and wondered how I could ever run 13.1 miles…..but then I began to warm up.  The course was 4 laps around a campground.  I decided I would go easy on the first half and then begin to pick it up on the second half.  That seemed to serve me well. 

Ironman puts on amazing races!  The aide stations were the bomb!  They even had these wet cold sponges you could shove in your shirt and cool yourself down.  There was all kinds of people handing water, Gatorade, gels, pretzels…it was awesome!  Every time I passed through a station I grabbed 2 sponges, then two waters (one to drink and one to pour over me).  This seemed to keep me nice and cool for it was hot and humid by the time of the run.

Since we were running a loop I was able to see all my fellow PCers out on the course.  Not that we did much to acknowledge each other but just to know we were out there lifted my spirits and my pace. 

The first mile marker I saw was the 5 mile.  I looked at my watch and thought “No way.  They must have the course marked wrong.”  I seriously believed for the whole run that it must be missed marked.  My time was significantly faster than it had ever been in a half marathon!  I felt strong the whole run…and again, women around my age group who blew pass me in the beginning I began to reel in around mile 10…and here I was starting to pick up the pace!!!  It feels so good to be getting stronger on my run, and to not struggle 12 miles into the run.

Speaking of 12 miles.  That’s when I got this woman into my sights a decided I would pass her before the finish.  She was maybe about 3 or so minutes ahead of me.  I started to pick up the pace and my plan was to catch up to her by 12.5 miles or so.  I did catch up to her and hung off her left shoulder for a minute and then decided to make the pass.  As I passed her and settled back in she came up on my left shoulder.  I could hear her breathing kinda hard and noticed that my breath was still calm…so with that I decided to just kick it into gear and ended up dropping her.  I felt effortless as I picked up the speed and motored the last 2/10s of a mile.  It was pure bliss! 

And as I rounded the corner toward the chute and the finish line…there where all my PCers rooting me which gave me an even bigger burst of speed!  I flew down the chute, passing one more woman and crossed the finished line with a big left in the tank….

The best part about crossing the finish, besides being done, was that Chrissie Wellington was there greeting people.  She is an amazing human being first and an amazing athlete second!  I then went back to my gang and we all ate and enjoyed the other racers crossing the finish line. 

Chrissie Wellington and Us

Overall- I had a great race.  I PRed taking 20′ off my previous best time, enjoyed every part of the race, and this is all despite myself and not wanting to race at all due to my previous few days…..

After some food and festivities it was back in Keith’s Dodge Ram Truck for the 9 hour ride back to Denver.  The weather cooperated and we were all texted each other for updates on our progress home. 

The Ironman 70.3 Kansas is a great race that I highly recommend.  The course is fast and fun.  I forgot to mention that out of the 11 of us PCers who raced 5 qualified to go to Ironman 70.3 World Championships.  I feel blessed to be coached by such gifted coaches and to be surrounded by equally gifted athletes! Practical Coaching Rules!

PCers Recon Ride