Victoria 70.3 2015 Race Report

26 Jun

I bet you never thought I was going to write this! Every night I think about writing it! I had to binge watch Orange Is The New Black first and foremost. It was amazing.

On to Victoria! June 14, 2015.

3:20am. YES! You read that right! With a 6am start time you have to get up early! It was early! But worth it to be done by noon!

Regular pre-race. Breakfast. Shuttle. Body-marking. We got to transition way too early. But the time went fast.
Swim: (goal <36mins; actual 35:38) I had a quick warm up before they called everyone out of the water. The water was the perfect temperature. It was warmer in the water than the air temp.

My wave got swimming at 6:15. Pretty good start. The course was 1 loop rectangle. The buoys came quick. I was sighting pretty well. Once we started back toward the beach the sun was in our eyes. It definitely wasn’t as bad as Blue Lake but it was not easy. I got off track between the 2/3 buoys. Not sure what had happened. I felt relatively good. I didn’t think it was that fast but I got out of the water in 34:xx. I was pumped. The mat was up by transition instead of by the lake so the run to transition was “apart of” the swim instead of transition.
Overall I was happy with my swim and faster than I thought!

T1: (1:59) Quick and painless!

Bike: (goal 3:10; actual 2:58) The bike was rolling. Super fun. Mostly shady. I loved this bike. It is definitely my type of ride. No big climbs. You are either going up or you are going down for the most part. There was 4 aid stations which was a bonus. (There are usually 3 on 56 miles.) My only complaint was there were a couple of stretches of crap road. IMG_4552
The new bike drafting rules are ludicrous! On a looped bike course there is inevitable drafting and I don’t mean on purpose drafting. I didn’t see much of that. I don’t think that there were as many marshals out as usually because there were no pros at this race.
I went out harder than I wanted to but I really wanted a good bike split. I pushed it early and after the first loop I thought I was probably in trouble with a 1:28 split. I kept pushing though and had a fun second loop too with only a 2 minute difference.
Overall ecstatic about my bike split!

T2: (1:29) Quick and easy. I did stop for sunscreen. I usually have my own spray but I thought it was going to be more overcast. I left transition in ~3:37. I was like really….I couldn’t really believe it. I honestly thought there was zero chance of a PR until I got to this point. I had 2:22 to PR…BUT I had not started to run yet! :)

Run: (goal <2:20; actual 2:17) I wouldn’t say this was flat. Not super hard either. It was 2 loops. It was a nice trail. Aid stations were pretty good. A lot of shade. This was huge!! I started out conservatively. I had plenty of time. I was smiling and positive! People were blowing past me and I didn’t care. (I usually don’t) I thought we will see how the first loop goes!!
This was after the first loop. I had run a 1:08. I could see the PR now. All I could keep saying in my head was “keep it together for 6.5 more miles…keep it together for 6.5 more miles…don’t f*ck it up”…over and over! I steadily ran. The kilometers were going by much faster this loop than they did on the first loop. I was passing people now. All the fast people were gone and finished! It was hot in the sun. I felt like I was going faster but in reality wasn’t!!

With a 3 second negative split run I had kept it together for an epic 70.3 race.
I was leaving Canada with a 4 minute PR! What? What?

Final time: 5:55:12

The second best part of the entire day was the ice cream cookie sandwich that I got post-race. It was so delicious. It was gigantic. I even shared with Dan. Which almost never happens. ;) The saddest part of the day was I couldn’t even finish it!!!

Victoria IS HERE!!

13 Jun

Well the time has come. Ironman Victoria 70.3 is here. Or should I say I made it to Victoria!
Ironman Victoria Coverage —-> Click here to go to the athlete tracker.

Goals! No huge goals except to have a good race. Feel good. No regrets!

The swim: I had a great swim at Hagg Lake. My swim at Blue Lake was less than Ideal. I think I am capable of a 36 minute swim. “They” say it all depends on the winds on race day. I swam for about 10 minutes this morning. The water is perfect temp. It is super clear. I saw a school of fish too!!

If I can be on my bike within 40 minutes I will be happy. Transition is bigger than I thought it would be, given the small area. I have a shitty spot in transition. I will have to run with my bike almost the entire length of transition.

The bike: I have not seen the course. My biking hills was not super awesome in the last 12 weeks so if I break 3:10 I would be ecstatic! I guess it all depends on the wind again and how big these so called “rollers” really are!!

The bike course is a lolli-pop. So an out to the loop. Ride the loop 2x and then come back. We rode the out and back today. It was better than I thought it would be. The road is kind of crappy but not bad.

The run: It it is cool and I have had a good race up until this point I think I could potentially have a good run. If I am having a good race than I will be in a good mood and positive about the rest of the day!

After our shake out run I am feeling good about the run. It is mostly shaded on a trail. What more could I ask for?! ;) I would love to run a 2:15. I am not sure that I have ever run under a 2:20 in a half marathon of a half ironman before. They have all been hot and hilly! Maybe tomorrow will be different!
Molly and I had a nice quick and easy swim, bike, and run shake out this morning! I have been hydrating all day. I am off to dinner and then an EARLY bedtime!

If anything I am going to smile and have fun!

Blue Lake Tri 2015: Race Recap

10 Jun

I am going to try to make this short and sweet. Blue Lake is one of my favorite triathlon races. I like to “race” it every year. I wasn’t sure if I was going to do it this year because Victoria is only 7 days after. But I figured I had to do a brick anyway so I mine as well get another OW swim in!!

We got out to Blue Lake at about 7. Picked up my packet and put my stickers on. Body marked. Set up my transition. Made my way down to the lake at about 7:40. The water was perfect temp. One of the rare days I wish I had a short sleeve wetsuit. I waded in the water a bit and got in a short warm up.


8:12:Swim: (goal: 25-26min; actual 27:08)my wave was off. There couldn’t have been more than 20 of us and it was women 35-44. The swim was most difficult because a huge chunk of it was directly into the sun! It was difficult to sight. Usually we don’t have to worry about the sun in our eyes. I am not sure that any of the Blue Lake races I have done the sun has ever come out!! ;) I got out of the water about a minute slower than I thought was possible. Well Shit!

T1:(goal 2:30; actual 2:39) was decent. I didn’t have the good spot that I had last year. It was pretty quick though.

Bike: (goal 1:10-1:12min; actual 1:14) The bike was good. I didn’t want to get crazy. I needed to be cautious about 2 things: 1) I want to actually be able to “race” next weekend. 2) I knew it was going to be HOT on the run. I really wanted to have a good run. I knew I had to save my legs!! I basically went on feel for the entire ride. I never went into my big ring which I usually do. I kept my cadence higher than I usually do. My nutrition was right on. I could have used another half a bottle of something. Water, Nuun, something cold!! I am pretty sure that did not hurt my race.

T2: (goal 1:30; actual 1:20) my only goal met! :)

Run: (goal 58:00; actual 1:00) The run was mentally tough. I stayed positive and happy. I smiled and waved to friends. I saw Devin, Jon, and Nik (they were at about 5 miles) and looked miserable! I thought I am in trouble. I was only at probably 1.5 miles. It was a different course than last year. There was ZERO shade. It was rolling hills unlike the flat course it used to be. It was hot and they needed more aid stations. I envied all of the competitors that had carried water bottles. I stayed in the moment and just prayed it is not this hot in Victoria!! Finished with a smile on my face and happy to be done!

Overall it was a good race! It was fun! Good tune up for next weekend! I ended up 3rd in my age group. I joked all the fast people stayed home! It is funny because I was about 5 minutes slower than last year and about 7 minutes slower than my PR. It is all about who shows up I guess!!

I had a a bunch of friends place. Jon placed 3rd and Sue place 2nd in their division.


Victoria is T minus 4 days! The forecast is looking good! Now to pack!!

Victoria Training Week #11

7 Jun

Another week down. Started to taper a bit! My bike was in the shop so I wanted to ride more but I also commuted every day. I just called it good! :)

Sunday: 5 mile hilly run

Hagg lake OWS 2000m race: I have done the 4000m the last couple of years so I was excited just to be doing the 2000!! It went really well. Sighting was pretty good. Dan was out doing kayak support so I saw him so that was fun! I tried to draft when I could. It was a little different course then the last time. The water temperature was perfect! Overall I felt great. Big PR.
We got medals this year.

Supposed to do a 40 mile hilly bike ride. Needless to say I didn’t get out of the parking lot. My back tire was rubbing. I thought Dan fixed it the night before but it was back to the way it was. I was really sad as I watched Laura and Stephanie leave the parking lot without me! Mostly sad because it was my last big ride before Victoria!!

Monday: Spin class

15 mile bike commute

Tuesday: Swim 2500 yard swim. warm up, some builds. Main set was 3×500. I was pumped because A: I got faster on each one. B: I was faster overall then I was the last time I did this workout!!

15 mile bike commute

Wednesday: Happy Running Day!!(brick) 5.5 mile tempo run. Awesome. It was a nice night!

15 mile bike commute: rode “hard” home and ran directly afterwards.

RNR had $15 off Vancouver today so I pulled the trigger and signed up! Excited!
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Thursday: 1600 yard swim. warm up, some builds. pull/paddle work. fast 300s!

19 mile bike commute–less desirable headwind on the way home + I forgot my bathing suit so I had to go home before the gym. Which meant I was just riding outside longer :(

Friday: 4.1 mile run. slow. hot. windy! Miserable! Blah!!

15 mile bike commute–even worse wind than Thursday (same as Wednesday got off my bike and ran after)

Saturday: Rest day!! I didn’t even want to ride my bike to dinner!
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The weather is showing 60s and sunny for Victoria as of now! I am getting more excited as the days go on!

Victoria Training week #10

3 Jun

Well this should have been my last big week before Victoria. It was less than perfect but I made it through.
Screen Shot 2015-06-03 at 9.52.01 PM
Sunday: 2000 yard swim-worked on kicking and lots of pull + paddles + 20 min core/stretch session

Monday: 23mile ride/2 mile run brick

Tuesday: 2000 yard swim-lots of 100s after warm-up

15 mile bike commute

Wednesday: woke early early Wednesday morning with a stomach problem. A big stomach problem. Needless to say I did not go to work. Miserable. Unplanned day off!

Thursday: felt better. Trainer ride including 4x5min zone 4 intervals

15 mile bike commute

Friday: 11 mile run. I wasn’t sure I would be able to get through it. Dan ran with me for about 4 miles. It was rough until then (for both of us). Once we broke off from each other it went better. My average mile was decent. Hoping for a faster one but I think I was still feeling effects from Wednesday!

Saturday: 1500 yard swim-this was shorter than I wanted it to be. I FORGOT my cap. Has anyone ever swam without a cap before?? It.IS.Weird! Not to mention I had all kinds of hair stuck to my face! It went better than I thought it would be. I had a 2000M swim “race” the next day so I wasn’t super sad about it cutting it short.

10 mile commute
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#11daycountdown #1daycountdown to the 10 day forecast!! ;)

Victoria Training Weeks 8&9

27 May

All I can say is…where did May go?! Anyone else? It is currently the 27th and 3 weeks until go time!

I promised myself after the last weekly recap that I would actually do a weekly recap and not a bimonthly recap! What the heck happened?!

Swimming yards in the last 2 weeks: 15,400!

Most of my swims have been good. I have gotten a bunch of ideas for work-outs at Triathlete Magazine. Since the race is getting closer I have been doing some up and downs. Working on going out fast and slowing to a more manageable pace. Just like you would do in a race!! :)

First open water swim was last weekend. It went well. Faster than I thought which was good especially because I had done a long brick about an hour before! Bam!

Looking forward to the Hagg Lake swim “race” this weekend. I am doing the 2000m which will be so short since I have done the 4000m the last couple of years!!
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Biking miles in the last 2 weeks: 263!

I had 2 50+ mile rides with over 4000ft of climbing. Both went well. I am getting more comfortable on my tri bike!! I had a couple really great interval sessions too. (including 1 with 16x1min zone 5 intervals—>hard!!!)

I am still averaging 60 miles on my commuter bike a week! Which is good and bad. I always feel like I am battling the wind! Whats new?!

Looking forward to one more big effort on the bike this weekend.

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Running miles in the last 2 weeks: 36.6!

There is nothing like a 12 mile run in the rain after work on a Monday night!! I had it on the schedule for Saturday but I was working for Nuun Saturday morning and the one day that it was getting up into the 80s was the day I needed to run in the afternoon. I pushed it to the Monday afterwards and was happy that I did. The run went really well and Dan had dinner ready for me when I got home!!

Portland RNR was great too. I have had a few other runs with miles as transitions runs and a part of a brick.

Looking forward to one more long run and a brick this weekend!

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My training has been coming along. We will see where the race gods are on June 14th. I have been reading past race reports (there are not that many out there) and everything that I read is this is an awesome venue!! Clear swim, rolling hills on the bike, and a shaded trail along the water to run on!! Sounds marvelous! Getting more excited as the days go on! #18daycountdown

How is your training going?! Anyone racing soon?!

Another Attempt! RNR Portland Re-Cap

19 May

Sunday was the 4th running of RNR Portland! At the beginning of the year I was pumped to train hard and PR this race. My PR is from the 2013 race.  The unexpected break in training due to my IT Band did not help!  I got in some quality runs and track work outs in the last couple of weeks but I still fell short of a PR by about a minute. That has been my racing life for the 3rd race in a row!!

I didn’t really have a plan or any goals.  I was hoping for a sub 2:10. The course has always been hilly. They did change the course this year. Not sure why. There were still hills and a few big ones. I “think” they have had problems with traffic and trains so they wanted it to accommodate everyone.

I did want to negative split it as best as I could.  That is always the goal, right?! ;)

The new course, in my opinion, was harder than the last course.  I haven’t talked to anyone that raced Sunday who has also done the other course. This course does go through a lot of neighborhoods. The weather was nice and a lot of people were out cheering! That was definitely a highlight.

I don’t really have much to report. My race was good. I ran pretty steadily the entire time.  I felt really good and that is what I cared about!! I did have fun!! I never wanted to quit. I kept up the mental toughness. It wasn’t pouring rain! It was a great day!

I was looking at my watch a little at the beginning and middle.  I got to mile 10 at 1:37(faster than I thought it would be). I thought I had about 29 minutes to hit the PR. I thought it was definitely do-able. I went for it and I was close: 2:07:30. My PR was 2:06:23.  I finished and found Dan waiting for me.

I finished with a 13.36 miles on my Garmin. I usually go over the 13.1 by a little but by a quarter of a mile?  The talk over the twitterspere was the course was long! Bam! I would have PR’d! Not every race is perfect or a PR! I will try again in the fall!!
Obviously was not going for a sub 2! Sad I know!!

Portugal The Man
We hung out listen to some music and stretched!

I am eyeing RNR Vancouver in October! Who wants to join me?


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