the kona report.

Two days post race. I have taken some time to reflect and enjoy. The only thing left is the race report:
The swim:
This swim is known for how brutal it can be so I decided to opt for a longer swim, slightly off course in lou of being right in the mix. I think this was a great decision. I started waaaaayyy to the left and barely touched another soul until the turn around. Even though I may have taken a longer line, I believe I saved time and energy by not having to fight with hundreds of others trying to do the same.
The turn around was rough, no way to avoid it. Took in enough salt to replace what I may have sweat out and choked a couple of times, nothing new. The way back seemed to move along quicker until my googles started to leak and the water was burning my eyes, causing them to tear up and fill the googles. Total swim time: 1:01:37. Slowest IM swim time by over a minute, but comparatively probably my best IM swim (no wetsuit).



Nothing too eventful on the bike until the Queen K, when the legendary cross winds started to pick up. Pretty intense on the way out but manageable. Dropped my chain once, having to pull over to correct the situation... Got to the half way point as planned in 2:39, with wattage averaging 155 - not taxed at all. Since I was hoping for a ride in the 5:20 area, this was a good sign.
I was somewhat dissappointed to be passed by the eventual second place woman sitting tightly in the middle of a pack of men, but I guess you will always have to deal with that in this sport.
The turn up to Hawi slowed things down. Head and cross winds to the turn around.
The way back to Kona was exhausting, physically and mentally. The cross winds were so strong I was actually frightened for my safety. A few times, I was blown clear across the road and almost into the ditch. I was gripping my handle bars so hard my arms were cramping. The return trip on Queen K was all head wind. Very slow and I watched my goal time move out the window while trying to keep my watts manageable.
I was able to pick it up for the last 30 km, trying to walk the line between giving up too much energy and not pushing hard enough.


Total bike time: 5:39
My second transition was not good. I got in there and sat down, needing to collect myself and pull myself together. I'm not gonna' lie, I did not want to run a marathon. I had done the training and had been looking forward to this run, but the bike had broken me. My mind was having a weak moment and the only thing I could think to do was sit on the potty. The wind was so brutal on the bike that I was unable to pee while riding. As a result, this pee was easily over a minute long. But during that time, I pulled myself together enough to head out to Alii drive.
The first couple of miles were painful and full of self doubt. I had visions of walking the marathon. The temps were close to 100 and the humidity was high.
The internal mental battle was familiar, and I made the choice to enjoy the day, do my best and deal with whatever that ended up being.
I took the first few miles slower than I normally do and gave up the idea of holding 7:38's as planned.
I turned my energy outward and began to cheer on others and have fun with the spectators. Something clicked and I began to feel better and better with each mile and then each step. By half way, I was picking up the pace and picking off people. At one point, a spectator told me I was 8th amateur female, fueling the fire. I had no idea where I was in my AG, but I knew Rachel was in front and looking good in her Splish. Once I hit the turn in the energy lab I knew there was just over 10 km left and that was manageable.
I think I negative split the marathon, running my way into 5th for my AG, 6th Amateur female and 30th Overall.


Run time: 3:24:54
I crossed the line feeling great (maybe a little too good) and even though my time was slower than 'planned', I was glad it came together the way it did.



Time for some R & R, then Clearwater in 4 weeks! (yikes)

Thank you to the best sponsors in the world: Splish, Zym, Jaggad, Saltstick, Blackwell. I could not have done it without you!

** An update on Ryan: He was in a bike crash on the Queen K and ended up with a broken hip. He has had surgery and is already ahead on his recovery (of course!!). He is strong and will be back next year!

go time!!

Tomorrow, is the Hawaii Ironman.
I have headed out on workouts for the last two years, with ambitions of competing in this race. In just over 12 hours, I will be living that dream, and I have never been more ready.



Long rides, runs, bricks, swims in 95 degree + heat... dozens of rides, hard and easy up mountains all over tucson... long runs completed on the track in the form of 800's.... PB's in running races and triathlons.... age group and overall victories.... average wattage increase over a 20 km TT by over 20.... races in rain, wind, altitude and heat....pushed until I thought I was broken, then woke up to do it again the next day.....tapered for three weeks (that's a first!)... gave up caffiene until race morning (tough one)......
madame pele, bring it on!! this girly has packed her "A" game!!!



This island is everything I thought it would be. Truly, Triathlon Island. Fit people, beautiful oceanic scenery. I even got to swim with the dolphins!!
So far, it has been perfect weather. Overcast (actually, it's called 'VOG'), and definately not hot or even super humid..... hope it heats up a little, seems I do better if it's scortching!

1600

is a great number....

IM Simulation Day, OOOHHH YAAAHHH!!

What can I say? I made the IM simulation day workout, my bitch.

About two and a half weeks ago, my coach told me that if I could make it through the last two weeks, Kona would seem easy. I think he was trying to break me. It was touch and go. I was exhausted. I didn't think I could make it. I saw the IM simulation day and thought, how am I supposed to do that after two weeks of "let's see if we can break chris?" Luckily, the IM simulation day is pretty important, so I was allowed a day completely off (no work, swimming, wts -- nothing) before, just so I could feel 'fresh'.
For the last few months, Ryan and I have had opposite schedules so we end up doing our workouts solo. IM sim. day was no different. Me and my ipod. Except last night, at 8:00, mine died.
It's always a risk when you barrow someone else's mp3, but I couldn't fathom the idea of a 7+ hour workout without one. Thankfully, Ryan let me take his.
I tend to think using someone else's ipod gives you a little glimpse into their soul.
Using Ry's ipod has only caused me to love him more. All the greats were there. Even some Nelly to get me moving.

The day started with a 3000 yrd, pool swim at 7:00. Nothing too exciting. Didn't push the pace, just smooth. Did it in 44:00. 2 km in about 29:00. With the bike waiting for me in the car, it was a quick transition and off for a 4 hour, moderately hilly, ride.

transition:


First 30 minutes were more or less warm up and I hovered around 30 kph. Then the legs started to warm up and it was on!!
The last 90 k were done in less than 2:45, lights, traffic included...
Next up, short drive (transition) to the run location.
Mostly flat, very hot (94 degrees) non shaded, run. The legs felt good. My coach told me not to be afraid of speed. So today, I let go. The garmin told me I was running sub 7 miles. I was supposed to be holding IM marathon pace. But that's my story, always starting out too fast. But, I wasn't afraid. I tried to slow down, but 'The Who', 'Rage Against the Machine' and the fact that the ipod had to be returned before 2:30, made me do it. Sorry coach.
Within my two hour transition run today, I ran a 1:32 half marathon (didn't slow down after that either!).
It's not that I think the time is that great, after all, I had a day taper. It's more how my body felt, or how my mind tricked my body into feeling. I didn't bonk, I didn't even hurt. I could have gone faster.
Today, the competition between mind and body was won handily by the grey matter - just like it will be in Kona.

The IM sim. was the work out I needed, mind and body. I am ready.

j'aime des montagnes

For the non bilingual Canadians, that means "I love mountains". It's true, and um I'm going to yell it from...... the mountain top of course!
For today's ride, I decided to take to the road and head south west of Tucson to yet another mountain range. This one, Kitt Peak has an observatory at the top. Cool stuff.
I started the ride about an hour away to get the full, scheduled time in. This is it from my starting point:



12 mile climb at 8% grade, up to 7000ft. Love it. It's amazing how the environment can change your outlook. Mountain climbs like these were never in my program before I moved here. My first climb up Lemmon (25 miles at an average of 6%), wrote me off for days. Now, I hit mountain climbs 2 or 3 times a week. I use them for TT's, long rides and even recovery rides. In my opinion, they are perfect for any day on a bike. You can have a consistent, no slacking effort for almost as long as you can handle. No street lights and very little traffic = awesome workout. And then of course, you get to go down!! YEEHAW!!

Destination:


The top:


The white thing in the background is one of five observatorys at the top.

Tomorrow, it's back to Lemmon - it's been a few days since I've been to the top, something might have changed.

What the H*ll is that!!??

No, it's not a lobster in my doorway. It's a scorpion.
Apparently, Arizona has them. This little guy is called a bark scorpion and he's poisonous. I tried to be nice and scoop him up in the dust pan to put him outside, but he attacked me.
He moves a lot faster than he looks capable of and in a rash, scared for my life, moment I grabbed the closest shoe and swung.... hard.
They're not like cockroaches.... he was easily smushed.

I hung him outside the front door as a warning to all others who may be tempted to follow in his foot steps.

Death Run 2008

This past Sunday, my training schedule informed me that I had one very long run, and then another short run. Unfortunately, as is the case for most age groupers, work interfered and I had to alter my plans. My first of three night shifts was Saturday night and the first night always knocks me on my ass. Decided I would take the day off (scheduled for Monday) and move my run to Monday -- mistake #1. Woke up on Monday after 5 hours of restless sleep and headed out the door.... Not able to do the full workout due to time constraints (13 hour shifts do that to your day) I had settled on a two hour run. It was 3:00 in the afternoon, sunny 96 degrees, 60% humidity - it was one of those days that had 'Tready' written all over it, mistake # 2. I thought it would make me tough.
From the very first step I knew it would be a fight against my body/mother nature the whole way.
By 20 minutes, I had almost finished my two fuel belt bottles - it holds four and I decided I didn't need them, mistake # 3. Yet, I kept running...

By the time I decided to turn/cut my run short, I was needing to partake in a little ritual called "ten & ones" and 'squeezing my cheeks' to keep everything in.
I had no choice but to stop early and walk the last km in.... I was dizzy, goose bumpy and had the worst headache ever. Once I was home, I took off my soaked clothes and laid naked on the floor in front of the open fridge for 15 minutes. Not one of my better moments. I had one hour to take in as much fluid as possible (ended up being close to 3 litres) before I had to head off to my last night shift -- perfect recipe for recovery.....

An old coach of mine used to say that it was a good sign to have a horrible long run close to goal race time.... mission accomplished.