Kona Camp 2013 - Part 2

Ok, let's wrap up camp...if you missed part 1, here it is...Part 1...

Sunday - Long Bike IM course to Hawi and back

A couple of us rented bikes for camp.  Super easy.  Big props to Kona Bike Works for getting us set up in record time.  'Murdock' was my Cannondale Slice for the week.

The ironman course is tough.  Well of course it should be, it's the world champs, right?  The ride started out really well, I was having a blast!  We rode as a group taking turns riding with coach.  I felt GREAT!  I asked for the most brutal weather so I would have an idea of what could be in store come Oct. (it was actually pretty nice to us).  Here's a hint for anyone riding long (whether you're in Hawaii or Kansas) don't forget your nutrition, i.e. quit yapping and eat!.  By the time we got to Hawi (the turnaround 1/2 way mark) I was toast.  Completely defeated.  It just wasn't my day.  I learned a lot of lessons on the way home.  I made some good friends who lifted me up on the way home too.  A big thank you to those who listened to me in my lowest time (s).  Just a couple of the thoughts going through my head for 56 miles back to the house...I don't belong here, I don't deserve to come back in Oct., I should be riding with the girls up front, I am the weakest athlete, etc. etc. etc.  Purely depressing.  How could I let my mind wander that deep when I am in freaking Hawaii!??!?!  What the F was wrong with me.  Ugh, I am so frustrated I let my thoughts go in that direction.  Blah, whatever, I got my ass handed to me and I now have a huge RESPECT for the course.  Either way, I now know what's in store come October 12, and that's a beautiful thing.

View from bike, stunning!

I got out of my funk with the help of a good T-run off the bike.  JUST RUN IT OUT!  I ran through the tears, the heat and the hurt.  It was perfect.  Krista and Shane ran the same route and we met at the water fountain and outdoor beach SHOWER.

Krista and I during our T-run.

After all this fun, Pam and I had scheduled a private swim lesson with the great Karlyn Pipes!  Awesome session, although now I have 6 weeks to implement new swim techniques! 

Pam getting her lesson with Karlyn!

Monday - Bike hill repeats/run and the SOCIAL RIDE

Michelle had scoped out a 'special' hill for us to ride hill repeats!  This session's goal was to purely build strength in the legs.  Easy breezy.  Today I felt like a new person.  GRRRRRR 8 times up the hill!

Coach giving hill repeat instruction/goal of session

Run of the bike was spent with Michelle :)  I loved having some one-on-one time with her to pick her brain.  She has so much knowledge of this sport (and now of me as well) so her insight is invaluable.  Thanks Coach!

We were able to catch a quick nap before our social ride Monday afternoon.  We need some motivation to get back on the bikes so Moana (Michelle's daughter) was there to provide us with some cheers.  Thank goodness we had that...we had no idea what was in store ;)

Our 2.5 hour coffee/social ride turned into a 3+ hour 3k climbing with some rain/rush hour traffic and a closed coffee shop!  Ha!  Some of us turned HANGRY.  I'm not naming names on the blog.

Lynsey was happy to have found an open coffee shop!

3 - 2 - 1 and the sun has set

Tues - LAST DAY OF CAMP :(

Tues was our big run day.  We started out with a 5 mile 'warmup' before our last OWS on the IM course.  It was supposed to be a fun swim, look for dolphins, honu, etc.  I swam with my swim crew, Krista, Kimberly & Shane.  We took some super fun video with the LaPan's GoPro....I wonder where that footage is??? :)  Getting out of the water and we saw a honu (turtle)!!!!  I am in love with these guys and was super excited to get to see one in Hawaii...finally!!!

After the swim, it was run time again!  15 miles til the end of camp...sigh.  I had a good run.  I decided not to beat myself up and start any negative talk with myself so I didn't focus on pace but instead focused on HAVING SOME FUN!  I'll have enough runs coming up to stress about pace.  Here are some views from my run.

I am an awesome photographer, no?

I think I found my calling

Of course we had one more opportunity to run up the 'pit'...Tiffany is rockin up it!!!

After the run, we had our last lunch all together before we headed our separate ways. What a week, what a group...there were some lifetime memories made this week. 

Cheers!

Don't forget this face...she's a CHAMP!

Downstairs girls exploring downtown Kona

funny if you're a 16 yo, or a railroader...

I cannot express my thanks and love to my coach and teammates for pushing me further than I thought was possible, lifting me up when I was down...mahalo for all the laughs, hats, beers, bugs, sweat and tears. Until next time!

Deep thoughts on Destination Training...

Ok, not really deep thoughts, just some thoughts... I've been meaning to write this post for a couple of weeks now, so the enthusiasm has dissipated a bit.

Swim * Bike * Run * Eat * Sleep * Eat * Repeat

Who doesn't love a good solid training camp?  Away from distractions of home and work....it's brilliant. 

This year I have 3 camps on my schedule.  2 'organized' and 1 was a big block away from home with a fellow BSC'er and a solid schedule from coach.

CAMP (ish) #1 - Kelly and I hunkered down in the great state of Texas this March in prep for IM Texas (her race).  We had a long winter and she needed some solid saddle time in the 'heat'.  We supplied our own nutrition, SAGs, schedule etc.  Not your typical camp but destination training nonetheless.  You can see the numbers here.

CAMP #2 -  End of June, IM Wisconsin preview camp...Madison, WI...another solid weekend.  Away from the hub bub of home/work/etc.  There were 4 of us from the KC metro that traveled up north to escape the heat of Kansas to enjoy some cheese curds and build more saddle time on the beautiful hills in Madison!  Becky is racing IMMOO in several weeks and it was a good opportunity to preview the course.  It's tough, BTW.  This was put on by a triathlon club (I won't name names) so it was supposed to be a brainless operation.  Ya know, marked courses, SAG support INCLUDING nutrition/water out on the courses, encouragement for all athletes, etc. etc. etc.  I don't want to bag this group, but details that can make or break an athlete during a heavy training weekend were not provided to all athletes...I'll leave it at that.  Overall it was serious bonding time with good friends and major time in the saddle and on the legs.  Coin in the bank, hay in the barn...it all adds up.  :)

CAMP #3 - Well...it hasn't happened yet.  ~2 weeks I'll be headed west.  It's bound to be the most bat shit crazy of them all by far (um, a 10k swim @ camp?!).  It's the one I've been looking forward to for a year and a half now.  I'm pumped!  Coach Mama Simmons Kona Camp!  It'll be fun in the sun with some of my favorite people (some who I have never met, but I positive they'll be my favorite ;)!!! I'm excited to 'preview' the course prior to October and WORK HARD. 

I'm sure we'll have LOADs to report...stayed tuned!


To each their own on destination training camps, love them or leave them.  I'd definitely do my homework before forking over some $$.  Some of the better ones I've attended are the more expensive ones, but if I'm going to train away from home, I like having the logistics worked out for me every now and again. :)

Kansas 70.3 Race Report

Emma-Kate Lidbury @ the Oread meet and greet Friday night...ignore my squinty face.

This race is one of my favorites, not only is it in my backyard, but it's THE BEST when it comes to the race director/volunteers/spectators, etc.  Plus, it's my training ground.  #homecourtadvantage

Camping
The race is located at Clinton State Park.  The run is 2 loops throughout the campgrounds.  I've debated the past several years on camping.  Even though it's only a 15' drive from my house, it's one way only into the park so the traffic gets backed up pretty quick.  That with the 1/2 mile walk to T1, it makes for an early morning.  So, this year I decided to have fun with this race and camp.  Although my sleep pattern was a bit messed up, it was the best idea!  Being at the race venue early enough to rack my bike (they allowed race day bike check-in due to some storms that rolled in Sat. night) and set up T1 & T2, hang out at the campsite, bathroom, etc. was so much nicer not having to rush around and it's quite convenient having everything I needed basically @ T2.

What a view...Can you see my house in the background?  Yeah, that's the view I'm referring to...;)

Swim
With no rush getting to the swim start, I was pretty calm.  Weird for me for pre-race as this is usually my panic mode.  I got in the water with the plan to bust ass.  Of course I lined up behind my so freaking fast BSC training partner Lynsey.  A couple of 'good lucks' and we were off.  It was pretty choppy heading out the first leg and I was either running into folks or they were running into me.  Nasty...but for some reason I wasn't ready to raise the white flag like I usually do at the swim start.  Yay!  That's progress right there!  All I could think of was 'get your ass moving..you just swam a 10k in worse conditions...keep going!'  I took a second to check my watch at ~ the halfway mark and saw I was capable to pull of my goal swim time of 35'.  Seriously folks, this is the infamous 35' mark I've been shooting for, for like ever.  My swim times here have been pretty slow (think 40' and 40'+).  With nothing to lose, I just SWAM!  Unfortunately we had to swim around the previous waves and the younger guys were swimming over me, but I knew I was still in the game if I kept moving.  And before I knew it, I was done!

I was stoked when I saw my garmin with the time of 35:11 (19th AG) my day was made.  Finally!!! 

Bike
I love this bike course, I'm on it every weekend.  Lot's of hills, wind, heat...perfect!!  I really surprised myself on this bike.  My watts (power on the bike) stayed well above where I thought I'd race, but I felt good, so I kept it up.  I stayed on top of my nutrition.  It proved me well @ IMAZ so I took in 1.5 scoops of infinite/3 bottles, 2 powerbar gel packs, ~2/hour e21.  There were a lot of guys around me...of course several who couldn't get chicked, but there were others who hollered out encouragement (which is awesome btw, guys take note).  There were several stud women who I attempted to keep in my sight, but man there were some fast girls out there!!! 

Kept my head held high and worked hard the whole time...only felt a twinge of a cramp at the dam(n) hill coming back into the park.  I was a bit worried if I had blown out my legs, but I popped another e21 and kept on.

2:43:39 (10th AG)  Almost 2 minutes faster than my goal time and 7' fast than LY.  I was convinced I was going to have a good day.  Now would my run legs show up after that bike...

See that smile?  That's cause I eat that hill for hill repeats regularly.

Run
Oh the run.  This has been my nemesis for years now.  It can really eat you up and spit you out if you aren't prepared.  This year was GOING to be different.  I planned for the heat and the hurt.  I made sure I was out on the race course regularly prepping for this one.  I knew every turn, hill, shade spot on that course...mentally I had hurt here many times before.  I had this one.

My run had been pretty strong leading up to the race.  I had some confidence.  And I had a plan.  Since the heat has gotten to me in the past, I decided to be proactive and start cooling off at mile 1.  Ice down the top/shorts/hat (hat vs. visor so I could do this...see?  planned).  This run course is so rad cause of the spectators.  Every turn there are folks lined up cheering for you.  And since I had planned this one out, I knew where my family and friends would be...AT OUR CAMPSITE!  yeah!!!  They were the best, really.  Diana had my favorite songs on the ipod to pump me up!  My friend Kelly was at the top of the nasty hill.  Being a local, I knew the folks at the aid stations.  It was sooo cool!  A huge thanks to everyone for being out there!  The spectator and volunteers really make this such an awesome race.  I digress.  Nutrition, I took water/ice/coke @almost every aid station.  Gu @ mile 3 and 9ish (I actually almost forgot to take the 2nd one, I was feeling that good, or the heat was starting to get to me ;)) e 21 ~ 4 throughout the run.

I was hurting, but for some reason I was able to keep pushing.  It was going to be over soon.  It was supposed to hurt, it's a race and I had trained for this.  I could stop when it was done, NOT before.  Plus, I'm super motivated by the numbers and I was on track to hit my fastest 13.1 in a 70.3.  I was about to have a major break through race!  Nothing moves me more than that.

I don't know who took this photo, but I love it!!

1:49:56 (11th AG)
5:13:38 (compared to 5:36 LY)  Woah.  This turned out to be a PR in this distance by ~3', course PR by ~23'.

Still on cloud nine thinking about race day.  Super motivated now to hit another milestone (hopefully later this summer).  I have some serious competition out there in my AG.  These women are just STUDS.  Super proud to be among them.  Top 6 in my AG this year were <5 hours...holy smokes that A LOT of fast women.  I was 12th AG last year with 5:36 and I was 11th this year with 5:13...we are ALL getting faster and that's pretty cool. 

Super stud and teammate Lynsey...Vegas baby!  She rocked it out there!

Could leave without saying hello to Hines!

Smashfest Queens representing

A huge thanks to everyone who supports me and my 'crazy..why do you train so much training' day in and day out.  You know who you are.  You are near and dear to my heart and I am so grateful you are in my life.  Thank you to Sunflower Bike Shop for all the love you give to my dear Ali.  Michelle thank you for instilling this bat shit crazy mentality in me...I love being your athlete and a part of this team.

For this moment, right here, be grateful.  #always

Pensacola Bridge 10K Race Report

Since the race was a couple of weeks ago, I wanted to jot down some notes before my thoughts were totally forgotten.  What can I say, I SUCK at blogging!!

I went into this race scared shitless.  I had no idea what I was getting into.  I got the best advice from a dear friend that went a little like this...'...100 mile bike ride doesn't scare you, 20 mile run doesn't scare you...not big deal...you need to be scared again...just a little.  It's so awesome to do the things that scare us - that's how we grow.  You are right where you're meant to be...'

With that in my head and some words of wisdom from coach, I went into the swim with my brain turned off.  I just knew I was going to be out there a LONG time!  I had my husband and niece were in a kayak right next to me for fuel/navigation.  Not having to sight would be a huge help for me.  Our plan was to stop every 45 min to re-fuel. Gatorade, water, Gu's, Powerbar Cola Blasts were on the 'buffet' line.  :)  Yes, we could hang off the side of the kayak while re-fueling.

The swim is along the 3 mile bridge...the 10k is an out and back.  The 10k starts in Gulf Breeze and turns around in Pensacola proper.  (the 5k starts in Pensacola proper and ends at Gulf Breeze)

The lower left is the start/finish.   Past the marina. Note the hump at the 'not so 1/2way' mark.

The way out was fine, NBD really.  We had to deal with a bit of wind, but I knew the way back would be way worse!  I hit the turn around @ ~ 2 hours which is where I wanted to be.

The way back was NOT as easy as the way out.  We had the wind from the SW and the tide was coming in (west -> east).  So the kayak was having a bit of trouble navigating while I was having trouble swimming!  Conditions were rough.  I had to shorten my stroke in order to keep moving forward.  My right shoulder was started to hurt.  Each 45' I just wanted something sweet to eat/drink as I was drinking so much salt water!

The 3 hour mark was my lowest point.  The major challenge of this event is not swimming itself, but the mental aspect of it.  It seems like FOREVER!  Not only was I getting frustrated with the conditions, I swam right over a jelly!  Ouch!  I was really hoping I was bleeding or getting swollen so I could quit.  Yup!  I've never thought like that before...quitting.  After assessing the 'damage' with my crew, I had no real reason to give up.  It took a couple of minutes for some calories to kick in and I was ready to go.  (I've never felt the high/low of calories in a swim before...crazy)  There were several participants who had already quit and I didn't want to be one of them.  Last place or not, I was going to finish.

My parents came out and met me @ ~ 1/2 mile to finish mark.  It def helps having someone out there with you.  Makes it seem like you are not alone, this bay is REALLY big.  We are so small...scary small.  I needed all the mental help I could get.  My family led me in, what a feeling it was to cross that finish line!  I did it!  It took me a bit longer than I had wanted but with those conditions I was pleased!  There were 2 girls who finished right behind me and it was so nice to meet and chat with them. 

Key points to remember for next time (yes, there will be another :)

• 45' interval fuel breaks it up quite nice
• turn off your brain...just know you'll be out there for a while!
• have a crew to help navigate
• there will be highs and there will be lows...AND MOST IMPORTANTLY...
• have a strawberry daiquiri on hand for the finish...something sweet to get the salt out of your mouth!

What a cool thing to have accomplished!  I am so thankful for my family for being out there with me!!  Until next time...

Post race yummy!  Cheers!

the Holidays (in photos)

Work Christmas Tree - TRAINS!

Trail Running

Foam rolling with Jasmin

When my daddy builds the bar, I get to sit on the bar!

Snow, snow, I love the snow!

Where I wish I was!

Training update - I've been pampering an ankle/calf strain (I don't dare call it the 'i' word)...I am trying out some new shoes coach recommended.  They really do feel like I'm running on clouds.  I was able to pull off a (pre) New Years Eve 1/2 marathon in them!  Very happy so far.  Now is the time to try something new out, right?  New Years Day my masters group has a 100 x 100 @ 100, so with 2 10ks on my schedule in 2013, I thought I ought to get started training for this asap!  100' is a pretty tight interval for me so I had to cut to 75's for some of them, but I was able to bust out 9025 yds for the day.  Not too shabby!  I was pretty dead the rest of the day.  I couldn't even nap I was so uncomfortable!  Note to self...more swimming!

And I would be swimming more, but I'm sick AGAIN!  It started the Friday before Christmas, I took the day off (training/celebrating) and then the second I felt better was back at it (training/celebrating).  2 weeks to the day later, I'm sick again.  This time, I'm laying low...low meaning NOTHING until I feel 100%.  This is day 2 and I'm going stir crazy.  I've already DIY 2 3 run shirts to tanks (I'm no Martha so they are pretty frightful - think cold meds and scissors :)), done ALL my laundry, taken down the Christmas tree, blown up my vacuum trying to clean up the Christmas tree.  I'm going to try to go to dinner tonight.  Hopefully I don't blow myself up. 

Happy New Year! 

Dig the Pig Gig

Whew!  Another 70.3 in the books. 

Pigman - Cedar Rapids, Iowa

This was my 3rd year doing this race.  It's small town race but BIG hearted race.  My 1st year I had just completed my 1st IM - CDA.  I was not looking for another race after but my arm was twisted and there we were in 2010.  What a tough race, especially that year.  I wanted to throw myself off the bridge during the run.  I went back last year looking to 'finish business'.  Well I did, qualified for ITU worlds and PR'd the distance.  2012, well I wasn't sure what I was expecting.  My 'A' race isn't until November, I had already raced 2 70.3's this year and was coming off a big weekend at the Eurekan.

So here's the quick and durty overview of the race.

Pre-race logisitics - easy packet pickup, easy enough drive to the race venue, ample parking, etc.  No hiccups...love the small races :)

Swim - 37:31 - Ugh, I really had higher expectations for this swim.  I swam 37:xx last year.  Wetsuit legal, time trial start.  I felt like I was swimming!  I was working the whole time, I didn't feel like I went to 'la-la' land either.  I was PISSED though coming out of the water and saw my time.  Back to the pool - LOTS more work to do before IMAZ.

T1 - 2:56 - Looooonnnnngggggg run up a hill to transition.  Ok, well maybe not that long, but long.

Bike - 2:43:07 - This is a flat fast course.  Except with some rollers.  Wowza!  My legs were on FIRE!  Not sure why I was feeling so shitty.  But I was.  Besides being incredibly uncomfortable in my 'seat', my legs just wouldn't move.  I have GOT to figure out something for IMAZ with this 'seat' issue....I've tried body glide, shammy butter, etc but NOTHING works!  Maybe if I didn't spend so much time in the water it wouldn't all wash away.  Needless to say,  I was so thrilled to get off the bike.  Mixed emotions about my effort, I had a good bike, just a tad bit slower than last year but still good.

T2 - 1:32 - See, a bit shorter of a run!

Run - 1:53:56 - I felt so much STRONGER than last year!  This run is pretty brutal as it's on the shoulder of the highway with no shade with some killer hills the last few miles.  Ok, well they may not be 'killer' but they sure feel that way 5 hours into a race!  Strong run, pretty happy with the way I felt, not my time, but I love feeling the hard work pay off.  Best part was that I didn't want to throw myself off the bridge this year.  IMPROVEMENT!

OA - 5:19:00...did you see that?  00  How or when does that happen?  Right on the minute?  Must be my lucky day! 

5th female overall/92, 2 AG/9

83 days until IMAZ!

Happy Training!

Wicked Week!

What a week!  B/t training, Christmas shopping, and work (that's in order of priority, right?!), it's been crazy.  Good crazy.  Let's re-cap day by day, shall we?

Monday - Work, BIKE 3 hours on the trainer.  What a mental challenge.  And a challenge for the rear end when it hasn't been on the bike that long since NOVEMBER!

Tuesday - VACATION DAY!  I took the day off to go Christmas Shopping and to get some solid training time in.  I started the day with a 4000 yd. swim set.  I threw in some shopping in between my swim and my brick.  What?!  A brick session so early (or late) in the season?  This one is fun as it's 20 or so on the bike, treadmill for 20, bike for  20, treadmill for 20, etc.  1:30 hrs.  I ended that last run with a 7:30 min mile!  It's such a good feeling to mentally push yourself for what you need/want to accomplish.  It only hurts for a little bit, right?

Wednesday - URBAN ADVENTURE!   Our team wraps up each base camp with an urban adventure course in Kansas City.  It entails a combo of running, bikeing, climbing, crawling, lifting, jumping, splashing, shoveling, planking, riddling (is that even a word?!), etc.  This was my first experience actually participating.  In four years with this group I am so miffed that I've never done it before!  I had a smile on my face the whole time!  It was the most fun I've had in a while.  I tried to capture some of the experience via camera, but they came out a little dark.  Boo.

Team Jolly!

This is the 'easiest' of the climbing.

Finish line - 3 hours after the start time!

Here's my pup Jasmine guarding our sand bags we had to make and carry with us!  The more we brought to the finish = time bonus!

Thursday - 4-5 mile run.  It was supposed to be an easy run b/c it was my REST day!  It did not turn out to be easy, as usual, especially with the group I ran with.  After my run I lifted 30 min with my trainer, Whitney @ Studio Alpha.

Friday - Swim - 2500 yds.  Pretty pathetic swim.  I was hungry and tired.  Hungry and tired for me = biiiiiiaaaaatch. 

My husband only wishes I was this 'nice' when hungry and tired.

Saturday - 10 mile run.  Woop Woop!  You know that feeling after a run when you nail your splits?  First 5 easy, ran with a friend to take my mind off how early it was and how COLD it was.  Last 5 miles, I really pushed it.  The purpose of the run was FOCUS.  So I did.  Here are the splits for 6-10...

6 - 8:52

7 - 8:37

8 - 8:10

9 - 8:12

10 - 8:00

My new fav quote.  

Don't quit. You are already in pain.  You're already hurt.  Get a reward for it.