Tag Archives: Ironman Canada

Ironman Canada: The Run

1 Aug

Lastly the run! Usually my least favorite part of the Ironman BUT this one was different! I actually loved it!

Run: (goal: 4:57-5:07; actual: 5:01) Well I made it through the swim and bike. The race starts here. I was to start out at 11 minute miles. That was plan A! I was out of transition. There are so many spectators and cheering. It is hard to start slow. I saw some friends and they got this shot!
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I did not want to think about the fact that it felt like a thousand degrees and I had to run 26.2 miles. BUT I had a huge smile on my face. I was excited still. I was knee deep into my 4th Ironman. What was happening!!!!! I also thought ok I am going to be out here for 5 hours. Don’t think about 2 hours from now. 3 hours from now. Mile 18 or 20 or 22. Just keep focused. Keep eating and drinking. Keep moving forward and that is exactly what I did!

I looked down at my watch after I had rounded that first corner and passed most of the spectators! 10:15! Fuck! Slow down. Slow down. Slow down. I did! There is a ton of spectators in this area because we pass through it a couple of times. It was hot. I have done this before I have to start slow because there is no going back when I start walking later. I had to keep it together for at least the first half before I wanted to move to plan B. It was so hot. Basically the entire course is rolling hills. I thought just get through the first half and it would get cooler.
They had changed the course from last year. When we were there 6 weeks ago the old course was still posted and that is what we trained for. I was super happy with the changes. Way more spectator friendly.

There is a section from mile 2-4ish and 14-16ish around Lost Lake that was awesome. It was rolling on a trail and mostly shady! After that first go around I saw my mom and aunt cheering. Finally for the first time today I got to see them!

I saw a ton of other spectators I knew. There were so many people from Portland that their spectators were all over the course. It was so much fun. I was taking in my Gu. I was taking in more Perform. Gross! The aid stations were kind of wonky. There were 2 or 3 sets that were real close and then toward the end of the out and back loop there was 2 miles without aid. I was a little mad about that. I saw friends coming back. I saw the girls after I made the turn at the out and back. I thought they would be passing at any time. I just kept moving forward. I slapped lots of hands of friends and spectators.

I felt relatively good for the first loop. I use the word good loosely!! I don’t think that I could have done anything better or different that would actually make me feel good!! 
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I was getting tired. I was still happy. I was definitely still smiling. I was getting this done. I was more excited because it was getting cooler or at least there was more shade. I knew I could start taking in the Coke on the second loop and I was actually pumped for that. Maybe more because I was not having any more Perform!!

I saw my mom again and she said that Dan had gotten off the bike so I was super happy to hear that. Not that I was worried but he was a little worried about making the bike cut-off! I saw Jeremy a little while later and he said that Dan was about 15 minutes ahead of me. I was going to try to catch up but we will see how long that lasts!!!

I was getting around Lost Lake for the second time. I was now “running” but really slow and trying to limit myself to walking for only 15-20 seconds at a time. There was a ton of people walking and I encouraged them. Said they looked great, nice job, keep moving forward, etc! You never know who is on their first loop or second loop.

I was cruising right along. Back by the spectators. Back by the aid stations I was now familiar with. Saw friends who were on their way to fast finishes! The Coke was good. It was more shady. I didn’t like any of our plan B, C, or D’s! I just kept moving at the pace I was going. I was mostly running with probably 2 walk breaks between aid stations but 11-12 minute miles. Nothing fast but I was happy and doing way better than I thought I would be doing!

Dan had made the turn around and was on his way back and I saw him there for a quick second. I was gaining on him but not very fast. I made the turn around. Not a whole lot left!! Could I keep it together for 5 more miles?! 5 more miles?!!! I saw the girls again we were coming home!! I was still talking to people. Some people were on their first loop and wondering if they would finish. I was very positive and encouraging!! I was just having so much fun!! I couldn’t believe I was still happy!

I finally caught up to Dan with about a 1 mile(ish) to go. Right where my fam was sitting. It was perfect because she got a picture!! I gave Dan lots of encouragement and left him at his special needs bag.
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I saw Jeremy one last time. I was so close but so far away!!! I made the final turns into the village and then out of the village to the final stretch down Blackcomb. I was done. I gave lots of high fives and was happy I was done before dark!!!

I crossed the line in 13:06:02!! It was not a 12:59:59 but I could not have asked for a better day! I was super happy that I stayed mentally with it. I smiled. I had fun. I had such an amazing day!! I waited for the girls to finish. Talked with them for a bit. Went home and showered and back to where my mom and aunt were sitting to wait for Dan!
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Thanks to Dan, Erica, Laura, Stephanie, Kat, Anne, Nik, Jeremey, My mom & Aunt LaVon, The Weinsofts, all my other friends competing and their spectators, and to all of you who have read my good and bad training logs and have given support and virtual cheers!!

Ironman Canada: The Bike

31 Jul

Here is the next installment of my race report! If you missed the swim: you can find it here!!

Bike: (goal: 6:35-6:57; actual: 6:45) I was off to ride 112 miles that I had ridden just 6 weeks ago! I didn’t want to get caught up in all the people riding fast and passing me. I was going to go my speed and not worry about what everyone else was doing.

My friend Scott did this race last year and he said the most important thing to do on the ride is save something for the last 22 miles. It is a climb back to Whistler. There are a few relief points and rolling back into the village but your legs are tired. You have already ridden 90 miles and you still have a marathon to go. That was always in the back of my mind. Don’t get crazy!!!

This was my ride. I was going to have fun. I was going to smile. I was excited to be able to see all of my training partners and lots of friends doing this race. I tried to break up the ride in 5 parts.

T2—>to the Callaghan climb. I just wanted to get out of transition and the road from Alta Lake to 99 pretty quick and efficient. I did that well. I really thought it would be worse trying to dodge people on the ups and getting enough momentum on the downs to get up easy. I think that went well. I got to 99 and I was supposed to start eating. I started eating an uncrustable and drank Perform while cruising through the village. Off to a good start.

The Callaghan climb. Now in practice this was my favorite part of the ride. I was looking forward to it. I started up and was feeling good. I tried to keep my power down and my cadence up. I talked with a few people trying to gauge what I had swam. The sun was out and I was nervous it would get hot fast because it was already getting warm. I ate a Picky Bar and more Perform.

I had a great time on this climb. There are some harder stretches but I stayed focused and positive. I was getting to the top and I saw a few friends flying down. I got to the turn around and I was still happy! I started down. I really thought there would be too many people clumped up and I wouldn’t be able to go down as fast as I wanted. For the most part I was flying. FUN! Most of the 6 pack(my training partners) were right behind me. I was watching for who I knew and who I could scream at. More FUN! I saw Dan and was relieved to see that he had survived the swim.

Stolen photo that is cute!  If they didn't charge so much I would buy a bunch!

Stolen photo that is cute! If they didn’t charge so much I would buy a bunch!

Bottom of Callaghan—>Pemberton. I knew what was coming. Most of this section is rolling hills. My favorite. A few hard stretches back to the village. Once I got to the village the crowd was amazing. I saw no one I knew but a couple of people called out my name. There are so many people lining the course that you couldn’t tell who you knew and who you didn’t know. I was sad that I didn’t see my mom. But I just kept moving forward. The one thing that annoyed me here was: they had made the 2 lane highway 3 lanes: 1 lane for southbound bikes; 1 for northbound bikes; 1 for cars going northbound. So the northbound bikes were essentially riding in the middle of the road with the rumble strips. Just annoying especially when you wanted to pass someone! Got through Whistler to the mostly downhill section with a few uphill sections. Started in on my 2nd uncrustable. The time was flying by. I was still happy. My back was still ok. I was trying to keep my core engaged and my hips quiet.

This is an awesome part of the course because of the downhill but once you go down….

Pemberton Flats. I couldn’t believe I was already in Pemberton. I rolled very quickly through special needs. I grabbed my ½ bottle of slushy Dr. Pepper and the rest of my bars and clif bloks. I was back to moving. I had forgotten I wanted to sit there and drink my few sips of DP but was anxious to get back to it. I thought after I left that was stupid. I didn’t even open the bottle and I didn’t get a chance to stretch out my back! Trying to figure out how to open the bottle at least gave me something to do for a few minutes! (I used my teeth: don’t tell my hygienist)!! The plan was to stay aero and stay engaged by watching my cadence: 88-92. I started in on my Snickers bar and more Perform. I couldn’t tell if the wind was in front of me or behind me. I was positive. I was engaged. I was still happy. I looked at the beauty around me. I also wondered why nobody I knew had passed me yet. I was looking forward to seeing friends again. I was cruising right along. Almost to the turn around. Almost to the turn around.

I was headed home. The girls were still right behind me. I still couldn’t believe it! I ate another Picky Bar and more Perform. Every bottle of Perform got more and more gross. At least it was cold!! It was hot out there too! I started passing a bunch of people. Still feeling relatively good. Again I yelled at everyone I knew and told the people I passed good job. I stopped at the bathroom right before the climb back (at mile 90). I got off my bike (and was not as bad as it was when I got off my bike at mile 80 at IMAZ) reapplied some chamois butter (made a HUGE difference) and I was back on the road.

Pemberton—>climb back to Whistler. Well it was here. I was already at mile 90. I think I was right about 5 hours. I ate a Lara Bar and choked down more Perform. I still felt good. I was still happy. I was mostly excited to do this climb and get off my bike. Right out of the gate there are 2 steep pitches that aren’t super fun even when you haven’t been on your bike for 5 hours! I got through those ok. I passed a ton of people. It was HOT!!! The sun was beating down on us. NO cloud cover. No trees. NOTHING! HOT!!!

I thought I will be lucky to get a sub 7 hour split. It was hard but I was doing ok. I knew I was hydrated. I knew I had been eating and drinking enough. My salt tabs went down easy. I was still smiling.

another stolen photo!

another stolen photo!

I was passing a guy about mile 100ish. I heard his tire start wheezing and I thought you poor bastard. It was so fucking hot! I just kept thinking don’t get a flat. Don’t run anything over!! There were people on the side of the road with bike problems. There were people on the side of the road that were obviously dehydrated/too hot/waiting for the sag wagon. I felt bad for all of them. I felt like I was going slow but I knew I would get it down. Just don’t get a flat!!!!!! 

I ate another Picky Bar and pouring water over my head. It.was.so.hot!!!!!!

I saw the sign for Whistler. 10K to go. So close but so far away. At this point most of the work was done. I was chomping on clif bloks just trying to get in the last of my nutrition. I have made the mistake before and stopped eating too early. Losing out on 100s of calories and wondering why I didn’t have enough energy to run!! It was back to rolling hills. I could see the people who were already running. So lucky!

The crowds were amazing the last mile of the bike. I tried getting mental prepared for the run while trying to finish off the bike.

All of a sudden I was at the dismount line with a 6:45 split. I.would.take.it!!!!!

T2: (goal <3:00; actual: 2:18) Another very fast Transition. You basically get off your bike; your bag is right there; you get right into the tent. I had an awesome volunteer who took my 4 items out of my bag. I took off my helmet and shoes. I put my run shoes on. The volunteered sprayed on my sunscreen. I am actually glad she did because I probably would have been to careless and not gotten enough on. She even sprayed some in her hands to wipe on my face even after I told her just to spray it on my face. She helped me with my race belt and I was walking out the door with my visor. I had all of my Gus in my race belt. As I was walking out I transferred them to my pockets and it began.

I had survived the swim. I survived the ride without any problems. I knew I had done everything thing I was supposed to do. I had hydrated. I had eaten all of my nutrition. I paced myself well. I just had a marathon to run!!

Ironman Canada: Pre-Race & Swim

30 Jul

The time came! Ironman Canada was here! I couldn’t believe we were leaving Portland!!

Arrival Thursday: Check in to condo, get settled in, race registration, grabbed a pizza from Misty Mountain Pizza that was amazing! Bed early!

Friday: We met for a quick ride/run “brick.”
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Athlete Briefing. He basically read us the athlete guide!
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My mom and aunt arrived in the afternoon. We met up with them and checked out the expo again to show them where everything was happening! Sugoi had a poster center at their booth. My mom and I made signs for Dan and I!
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Man had it only been this cloudy and cool on race day!!
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Saturday: We took our bikes to transition and dropped our bags at T1/T2.
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The group was going for a quick swim. I opted out because we weren’t really swimming, it was choppy, and I didn’t want to wash my hair again. 
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Everything was set. We met up with my family and Dan’s family was arriving in the afternoon. We hung out in the shade for a few hours in the afternoon chatting.
Lululemon had a big window sticker of all the Ironman participants! We finally cracked the code and figured out how they were listed! (by age group/alphabetical)
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They gave us well wishes and sent us off to make dinner and get in bed early!

Sunday: Go time!! We walked down to T2 to drop our special needs bags. We got on the shuttle to head over to the lake. We got set up, pumped tires, went to the bathroom, talked to some peeps and then it was time to get in the water (about 6:45).
The sun was out in full force!
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The calm before the storm!!

The calm before the storm!!


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Swim: (goal 1:08-1:10; actual: 1:13) The swim is 2 laps. (unlike IMCdA and I think IMLP—we did not have to get out of the water between laps) Quickie warm up. I got to where I wanted to be. In the front 3 or 4 feet from the buoy. We waded and waded. No countdown. Nothing. The gun went off and we were swimming. It was a total battlefield from the beginning. The entire first stretch was miserable. I was beat up pretty good. A few times I almost got pushed under but I fought back. We got to the first turn buoy and the sun was directly in our eyes. You couldn’t see anything and there was no sighting but trying to keep up. Just hoping everyone around me was “sighting” ok. Finally got to turn again. I finally had some space. I thought great I can finally just swim!! Just like that I was in a huge crowd of people again. I had guys that were literally swimming in a diagonal in front of me. I couldn’t get away from anyone! The first lap went by in what I thought was a fast lap. I didn’t check my watch because it was under my wetsuit!

Second lap: here we go. I thought for sure I would get a little more room. I was wrong. The entire stretch was just like the first. Why couldn’t I get any space? Why wasn’t it thinning out at all?!

I am not sure if I have expressed this to you all my readers but I decided a while ago I was done with IM races. Too much training. Too much work. Dan and I joked this was my retire-man.

Back to the swim. I thought I am never doing an Ironman again but if I decided too (wink-wink) I am NEVER EVER MARK MY WORDS doing a mass start again!! I think that it is such bull shit that some of the races are now self seeded and by age group. I know that it is part of the experience but you can’t just change some of the races and not all of them! Stupid!

I got to the stretch that the sun was in our eyes. It was even worse than the first time around. I couldn’t see anything. It was insane. I am sure I lost time there. Still with the battle field until the last bouy. We were on our way home. It really thinned out there because there was a huge stretch of water. Of course you could barely see the Subaru arch! I got through exited the water and realized my watch was never started. Wah Wah! Didn’t know what my time was. I run through the wetsuit strippers and no one is available. I thought well I don’t have time to wait so I just took it off almost as quick as they could have got it off!

I felt like it was a FAST swim. I didn’t get my swim split until I finished. I did look at the “real” time while on the run at some point and had kind of figured it out! I was a little disappointed with the time because I did that distance 6 weeks ago 4 minutes faster but obviously not with 1900 of my best friends! It does not really matter. The swim is such a fraction of the race!

T1: (goal <6:00; actual: 3:35) I knew this would be a fast transition because there was no room at the park to make us run all of the place. (like my other 3 IM races) I grabbed my bag. Headed to the change tent. A volunteer dumped out my bag. I put sunscreen, my sunglasses, helmet, sweat(wrist)band, my socks, and shoes on. The volunteer put my wetsuit in the bag and took it away from me. I ran out quick and down the long stretch of bikes. My bike was pretty much in the most prime spot in transition. Right next to the bike out.
This was how close I was! This was Saturday when I dropped my bike off!!
This was how close I was!! This was Saturday at bike drop off!

I grabbed my bike and I was off! Another long run out of transition to the mount line. You are basically starting on a hill so you better be in a low gear!!

I was off to a great start! I was smiling and happy the swim was done!!

Ironman Canada: TOMORROW!

26 Jul

First I want to say thanks for all of the comments and motivation you have given me the last 6 months. The day has come. I will be “racing” my 4th Ironman tomorrow in Whistler, BC!
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I started stalking the weather 10 days ago and it has mostly been in the high 70s/low 80s which is way too hot for me. I expressed that to Jeremy at our pre-race meeting. We put together a solid hydration plan for the week leading up/race day! I am confident that the heat won’t get in my way of the goals I have made!

Here is what weather.com said today about tomorrow:
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Here is what accuweather.com said today about tomorrow:
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I am still nervous but I have been pumping in the salt, electrolytes, Nuun, and water! I am set! I am not going to let the heat or the wind get me down!! 🙂

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Goals: I have put some numbers together for tomorrow. I am positive and confident that I will have a good race! My training this season did not go as well as I would have liked. (the big big work outs) I did put in all the time and effort it just was not as fast as I would have liked. I just have to keep remembering all the long/hard days I was out there. The time spent doing what I love (just not on those days).

I have really re-worked my mental game these last several weeks and more confident now. That being said the course is no joke as I said when we got back from our training camp! I just want to go out there and have a good race and HAVE FUN!!

I will just give you a range of what I am thinking:
Swim: 1:08-1:10
T!: 0:06ish
Bike: 6:35-6:56
T2: 0:03ish
Run: 4:57-5:07

The low end of the bike and run I would love to do. If the day goes perfect or almost perfect it will be close to those numbers. The high end of the bike was my bike split in CdA and I just want to beat that. The high end of the run was my run split in AZ and I just want to beat that!

I would love love love a sub 13/12:59:59. I am telling you because everyone always says if you “EXPRESS” TO “EVERYONE” YOUR “GOALS” then you will work harder to actually achieve the goals!! I know that you all will be tracking me and I don’t want to disappoint you or me for that matter!! 🙂

Here is my number:
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You can track at ironman.com or on the IronTrac app.

It is almost go time!!

Ironman Canada Training: TAPER

23 Jul

Well I have made it to TAPER! It was like yesterday I was sitting at the computer in between patients at 11am sharp to sign up for my 4th Ironman. We all anxiously awaited the time because we thought it would sell out quick. Little did we know it was not going to sell out at all. This is my first Ironman that has not been sold out. Even CDA sold out eventually. I am not sure it is going to matter at 7am on Sunday in the mass start. It will still feel like a million people!
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It has been so nice to (for the most part) only have 1 work out a day! It has been nice to rest more!! Just letting all of the hard work soak in so I will be all ready to go on Sunday! Here is what taper looked like:

Sunday: Last day of regular work outs: 16 mile run. He wanted us to be a little faster than we will be on race day. Just a little uncomfortable. I was a little nervous after the Mt. St. Helens ride but it went really well. Dan and I left together. It was supposed to be hot. It was humid and cloudy. It even rained pretty good during miles 9-11. I was happy though. I could see the light. This was the end of the work! We stopped at about 12.5 miles to refill our water bottles. I pulled a little ahead of Dan(Who is chasing who now???!!) 🙂 I finished a few minutes ahead. I thought I was going much faster than I actually was but it felt good!!

OWS–cancelled because of thunder and lightning. BOO!!

We went and had sushi to celebrate the beginning of Taper!! No dessert. We actually thought about having it but we ended up being good and not even tempting ourselves!
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Monday: REST

6 mile bike commute

Tuesday: 3700 yard swim: warm-up; drills; lots of pulling between sets of 100s.

8 mile bike commute

6 mile run: easy. I did a mix of rollers and flat. Felt good. A little different route than normal which is always fun!

Wednesday: 13 mile ride up to the zoo. The ride started good until I had a flat. No biggie. I got a little practice and we cut the ride short. We are in taper!!!

6 mile bike commute

Thursday: 3400 yard swim: warm up; pulling; 100s descending; 400 for our best time(TT if you will); 8x50s best time; another 400 for our best time but beat first one. 200s in between with drills/kicks. This was a great swim. I managed to beat my 1st 400 by 6 seconds! Holla!

15 mile bike commute

Friday: 6.17 mile run: 15 min warm up; 30 minute threshold test; 15 min cool down. I wish my first mile of the TT would have been a little faster. I did this on the road and I wished I would have gone to the track. But overall it was good! Hard but good!

Saturday: 24mile ride/3.1 mile run: Went out to Sauvie’s and did 2 loops. I had just had my pre-race meeting with Jeremy and I wanted to treat these 24 miles like I would the boring flat section of the race. I am going to watch my cadence and keep engaged that way! So that is what I did! Felt good. The run was awesome. Mixed in a few tempo sections.

Sunday: 2000 meter OWS. It felt good but my sighting was a little off. The cove where we swim is not great for sighting. There are 2 buoys that are very far from each other. The rest is trees that all look the same! Race day will be better with flailing arms and neon caps.

Monday: 4 mile run easy. I did it in the evening to try to run in the warmth. It wasn’t super hot and there was cloud cover.

6 mile bike commute

Tuesday: 1600 yard swim. Wow. So fast (as in I was only in the pool for 25 minutes). It has been a long time since I have done anything less than 2k in the water. My right shoulder was bothering a little bit so I cut it short. Just some fast/slow and build/hold stuff.

Wednesday: “Brick” 55 minute trainer ride/2 mile run: It was crazy weather. Poured all day. We decided just to be safe and ride the trainer. Definitely sluggish. But that is what taper will do. Looking forward to Sunday!

We have a shakeout work out on Friday and that is it!! Go time in:
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What is happening with you?

Ironman Canada Training Week #23

17 Jul

Our last hard week. The week of “lasts.” I am glad that week is behind me and I am getting more excited for the race!
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Sunday: 6.3 mile run with 6 x 3:00 hill repeats. Legs were like lead from the triple brick but by the time I got to the hill they really felt good!

3800 meter open water swim: great swim. Sun was out. Great day to run and swim!!

Monday: 1 hour spin class + 10 mins of core work

13 mile bike commute

Tuesday: 3500 yard swim: warm up; drills; pull(every 4th 25 we did backstroke–has anyone tried to pull backstroke…much harder than I thought!); main set was 300s; fast/slow stuff to end

4 mile easy run

8 mile bike commute

Wednesday: LAST strength work out; squats; chest press; hamstring curls; lots of different ways

20 mile bike ride with Kat and Dan; We went in the evening and it was really hot but the loop that we did laps on was shady. It ended up being super nice!
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13 mile bike commute

Thursday: 3400 yard swim; warm up; kick/drills; did some pulling with different amounts of breathing; Main set: 125s with fast/mod; cool down

8.3 mile run; 2 mile warm up; 4 miles at :90hard/:60easy I was really excited about how this went. It was hard but I felt strong! 2.3 mile cool down

Last core workout! Lots of planks; swiss ball/med ball action

Friday: REST day! Holla!!

Saturday: Last long ride! 83 mile Mt. St Helens ride + 1.25 transition run

Another successful week of NO dessert!

10 days until GO TIME!!

T Minus 17 Days!

10 Jul

Ironman Canada is officially 17 days away!
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Here are how things are looking:

1. The athlete guide came about a week ago. I pretty much read the 2013 guide cover to cover when we were driving back from Whistler the first go around. I have flipped through the 2014 edition and it looks about the same.

2. Bib numbers came out on Tuesday. I got the text that they were out while I was still at work. I knew that Laura was 633. She is in the age group above me so I knew I would be in the early 500s. I thought about what number I really wanted. (Who does that??!!) I wanted a 47 in it or a 74 would have worked too.
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So close but so far away!

3. I have had a couple of readers ask WHY I am doing a 30 day off dessert. I did it last year before my A race. I made a huge deal of it. It was miserable but I survived and I still remember that chocolate chip cookie I got after the race!!

We had been eating a lot of ice cream lately. When Dan got home from Sunriver the conversation went like this:
Me: Are we having dessert tonight?
Dan: I think we should give up dessert and alcohol until the race.
Me: Sure! Lets do it! Why?
Dan: I can’t believe you aren’t questioning this!!
Me: I always feel better when I don’t eat dessert!

It has been easier this time around. The hardest part is when I am home alone because there is still about 6 bites of ice cream left + 1/2 a container of dark chocolate pb cups in the freezer! I feel better and I have been sleeping better. The best time to recover is when you are sleeping so I am taking full advantage of the “better” sleep I am getting!!

Our fake “dessert” is a rice cake with nut butter. We have only done this a couple of times but it is almost as good as ice cream. HA!!

peanut butter and Nutella

peanut butter and Nutella

4. It is no secret that I have struggled with the mental aspect of my training this year. I watched a webinar about mental skills the day before I left for Sunriver. The speaker is a big mental skills coach. Carrie Cheadle. Maybe you have heard of her. Anyways I bought her book and I already feel better about my training and race.
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She makes you do all of these work-sheets.
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It is totally helping. I have written out a goal plan. I’ve got inspirational quotes, books, movies to get motivation from. I still have some chapters to read and some worksheets to do but I still have 17 days! 🙂

Where was this book 3 months ago?

If you are struggling at all I totally recommend this book!! Buy it now….don’t wait!

5. We have a long bike on Saturday and long run & swim on Sunday. Do I dare say it? It will be taper time! I.Can.Not.Wait!

Do you have any weird quirks that get you ready for a race? OR Have you given anything up while training for a race?

Ironman Canada Training Weeks #21 & #22

7 Jul

Whoa!! We are getting there!

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IMC Training Week 21
Swim: 9800 yards
Bike: 73 miles
Run: 22.4 miles
Core: 1
Strength: 1

Tough week. Not even work out wise just a super emotional week. #womanproblems I could do nothing right. I was on the verge of tears all week. Work outs were good and bad.

Swims were good but I am with a new Masters team and the coach has found multiple problems with my swimming. I am trying to incorporate his findings and trying to fix them.

I had a flat tire on my commuter bike Monday morning and there was no time to fix it until Thursday. (I had tubes to change but I found too many pieces of glass and figured I better just get a new tire) I found alternate ways to get to work! I got lost on our Wednesday morning route. Our rainy ride did not help things either!!

My long run went surprisingly well probably because I did not look at any of the splits until I got home. Another reason to cry because I thought for sure I had done way better than my watch said! Tempo run went really well though!

Just another mentally draining week. I watched a Webinar about mental toughness the night before our ride. I really was pumped up for the ride. Of course it would be shitty weather!!

Last of the dessert for a while. We are inside 30 days!!
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IMC training week #22

Swim: 8200 yards
Bike: 177 miles
Run: 23.2 miles
Core: 1
Strength: 1

Started off really well with the unexpected Olympic triathlon. This week went better except for the unexpected rest day on Tuesday. I woke up late Monday night with either food poisoning or some sort of 24hr stomach problem. It was pretty miserable but I got over that and re-arranged some work-outs to make everything work.

Swimming was good. I didn’t go to either Masters practice but I did both workouts at different times. Threshold tests of 500,200,100 between a bunch of other stuff one day. Feeling good about those times especially because I was by myself and not nearly as motivated. Still trying to incorporate Ralph’s findings!

Biking. I lost a work out of biking but I bike commuted 4 days and that does not really make up for it but life will go on. The triple brick couldn’t have gone any better. I felt good. I nailed nutrition. I paced pretty well!

Running was good. I survived the run in Sunriver. My easy run felt easy at a faster pace. My running off the bike went relatively well!

I am off desserts until race day. I slept really amazing this week. (except Monday night) Just have to get through these last couple of weeks!

How’s your training going??!!

Ironman Canada Training Week #19 + Whistler Review!

15 Jun

What a week!!! I had big totals! Olympic race! I travelled to and from Whistler! Survived my second camp of the season. Now I know what I am up against!! 6 weeks people! 6 weeks!!!

Sunday: Blue Lake Olympic
I had a great and fun race. Weather was awesome! Gave me a good confidence boost for the upcoming Whistler camp!

Monday: 1 hour spin class + Coach’s core work out: Almost all planks: low, high, side, you name it, I did it!

10 mile bike commute

Tuesday: New masters group: 3900 yards; warmed up; pulling; kick/drills; drop out 50s: each 50 is 1 second less than last! HARD! easy/hard 25s! Great swim. It was fun to see my old peeps from Duniway!

5.19 mile run. Same route as my run experiment. I haven’t done this route since pre-Big Sur. The run started out a little rough but felt really good in the end! I was super excited to get home and learn that I had done this run faster than any other one I have done + It was 20 seconds/mile faster than the fastest one! Hello!! Getting stronger!

Strength work out: walking lunges, squats, push-ups, deadlifts, rows…regular stuff!!

6 mile bike commute

So you know when you go to Hawaii you really want to see sea turtles??!! Well I was going to Whistler and I “kind of” wanted to see a bear!

Wednesday: Travel to Whistler + 30 minute shake out run!!

Thursday: 101 mile IMC bike course: We started from the condo we were staying at. We made our way out to the Callaghan hills. Had an awesome ride! Guess what we saw:
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Yes!! That is a black bear! Holy shit! There was a bear on the side of the road!

Definitely my favorite part of the course was the climb up to the top and the descent down. So.Much.Fun!
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I worked on my nutrition. I tried to keep my core tight! The ride down to Pemberton was fun. The flats (miles 55-85) are boring. I was by myself. I definitely need to work on keeping engaged. I was mentally tired and really just bored! We met at the out and then on the way back to replenish supplies!
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The climb out of Pemberton was not awful but you notice that you have ridden for 80+ miles. It is all about managing your energy and nutrition!

I got back and went for a transition run. It felt relatively good but I knew I was only going 2 miles!! 🙂

Later in the afternoon we went for a swim in Alta. The lake was a little cold but we handled it well!

Friday:
19 mile ride/12 mile run BRICK We rode out to Alta and around. Here was my second encounter with a bear. This time he walked out into the road as I was approaching. (Of course I thought first how am I going to get my gloves off and phone out of zipped pocket in plastic baggie to get a picture fast enough!!) I slowed way down. HOLY SHIT! I was scared shitless! I couldn’t really pull over because there was no shoulder and it was gravel to my right. Luckily there was a truck behind me and he scared the bear off. I rode as fast as I could to catch up with the group. That put a fire under my saddle and off I went!
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I wasn’t super exciting to be going for a run. My legs were on fire. I wasn’t mentally in it but I needed to see the run course. We did one of the loops. It could have gone better but it got done!

Another swim in Alta in the afternoon. It was pouring rain and super choppy. We didn’t swim much but we were in our wetsuits so we thought we should at least get in. We did about 600. Better than nothing!

Saturday: 6.4 mile run. Mixed terrain and an adventure. It was rough to start but fun. Felt pretty good. Just more practice on the course!
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Camp was a wrap. We headed home. We went to the wrong border crossing. We literally sat there forever. 2 hours and 47 minutes to be exact! But once we got across we stopped and got cherry limeades!!
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I was happy to see the lay of the land. I know what I need to work on for the next 6 weeks! The race is going to be here before we know it! We are starting a recovery week before our last BIG build! It is almost GO TIME!

Do you like to see the course before you race?!

Ironman Canada Training Week #18

10 Jun

WOW!! The weeks are flying by!!

One of my favorite swim starts! I am sure you have seen it before! I love it!!

Here is how last week went down:

Sunday: 89 mile bike ride + 2 mile transition run! Finally making some head way in my nutrition! All I focused on was eating!! It worked!

Monday: Spin class. I was tired but I went anyway. It was an especially hard class for everyone. I tried to keep it in recovery mode! 10 minutes of core before class

10 mile bike commute

Tuesday: Swim 3400 yards. Warmed up + builds. 20 x 100 on 1:50. Aghhhhhhhh!! Not awful but boring. The rest time was much shorter on the last few! more builds and some kicking!

Dirty dozen core work-out + 4 mile EASY run. I definitely took it easy. I was happy I didn’t have to do anything hard! 🙂

7 mile bike commute

Wednesday: Strength work out: lots of push ups; squats; walking lunges; single leg deadlifts!

20 mile ride (includes my 6ish mile work commute) We went up to the zoo. Nice climb. A few steep parts. We did a few hill repeats at the top!

Bike selfie time!! When there is just 2 of us I can take it pretty good but trying to get 4 of us on our bikes is a different story!
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Last masters swim at current gym: They are renovating the pool. Great just in time for the last of our swim training! We did a shorter work out. Only got in 2075 yards. We warmed up; did some drills and builds; We did another bracket deal. Couple fast intervals; we did some more non-free 25s; goal pace 100; some 200s with choice stroke mixed in! We finished off with a few relays! My team won both!! 🙂

Thursday: 6 mile progressive run! I was pumped about this one! My hamstrings were so sore from yesterdays strength work out I really did wonder how I was going to run!! Well I did it. We were supposed to make each mile 10-15 seconds faster than the last! I knew I needed to start off slow!! Mile 1&2; 10:54 and 10:24. Not bad but they already felt hard and I was supposed to go faster?! Dan was going with the flow. We sped up a bit more to 10:16. We turned around and Dan said lets negative split this shit!! Off we went: 9:54 for the 4th; we had some incline on the bridge to get over in mile 5 and now I was chasing him. It was really hard now. Clocked a 9:44. Still chasing him I was less than 10 minutes from being done. Just keep running. I know about when it is about 1/2 mile home so I really tried to kick it up one more notch to finish it off and sure enough I did with a 9:22! Holy cow!!

1000 meter open water swim. Easy. We got there late and after 1 loop we called it good!

7 mile bike commute

Friday: 35 mile bike ride + 2 mile transition run. Did plenty of climbing in the west hills. It was an awesome day! Solo ride because everyone else that I know that rides bikes are at work! 😦

Saturday: Rest day!!!

I am off to Whistler tomorrow to train on the course!!! I am excited but nervous!!

Have a great week!!!