Kona Broadcast!

This has been a rough week for me. For the most part, Thanksgiving down in Williamsburg was a fantastic time.  Chris and I logged plenty of miles, we played with my adorable nephew Preston, I got to catch up with Laura and Alan AND we spent time at Christmastown in Busch Gardens.  Chris even talked me into riding a roller coaster.

Thursday morning we headed out bright and early on the bikes for a tour of Williamsburg.  Alan's group tends to do short sprints, which don't bode well for this Ironman junkie, so I got to get out of my comfort zone.  Funny thing was, I held on much better than I had in previous years and felt STRONG when we finished.  I like it :)

Friday was another early morning out on the bikes, this time down the Colonial Parkway all the way to Historic Yorktown.  FUN :) Unfortunately on the way back, I went over a road seam, wheel got stuck and down I went.  YIKES. Last time I wrecked was when I got hit by a car, so I was determined to play this off like it was no big deal.  I refused medical attention at the scene even though witnesses were trying to call EMT's, surveyed my bike and promptly rode away.  My elbow was screaming and my head felt foggy, but 10 miles later I was back at the hotel feeling a bit defeated.

I rode again on Sunday and besides a sore left foot that I can't figure out (no swelling or bruising), I don't have any lingering issues.  My foot is more of a nuisance, so I'm hoping after a few days of no running, it will be back to normal. 

I've just felt off all week until I saw a post this morning on Twitter for the You Tube preview of the NBC broadcast of Kona. YES :) !!  I LOVE watching the broadcast!

Have a great weekend!  I'm getting ready to go get smashed on the bike. 

Williamsburg

Holy Cats I'm excited - T-3 Days until we go to Williamsbug!!  YAY!!!

OK, so probably most of you wouldn't be as excited to go spend four days in the old capital of Virginia and see reenactors dressed up in Colonial wear, but there are two main reasons why I love Williamsburg.

#1 - My sister lives there!  Poor Laura, I have always tried to do everything she did, only better, but that's only because I've always idolized her. We are best of friends and I can't wait to spend time with her.  

I'm also super excited to play football with the little Wahoo, although I really think his parents should reconsider William and Mary.  Alan, Chris and I will be heading out on our TT bikes, so that will be fun too.  My TT bike hasn't been off the trainer since it came home from Kona.

#2 - I also spent four years in Williamsburg at The College of William and Mary (Go Tribe!), so I have fond memories from those years as well.  We're staying right across from campus, so I'm sure we'll spend some time walking around campus.

Training wise, things are clicking along and I've seen some times in the pool I haven't seen in like 10 years. I'd like to see a little more progress on the running front, but I'm doing my best to remain patient. I had a great 70 mile ride yesterday - 40 was a bit of a hammer fest - so I'm still working on getting out of my comfort zone.

Have a great week :) 

Rolling Along!

The 2012 season started last week!  Lindsay had scheduled a few super low key weeks and now we're slowly, but surely building back up. We're focusing on my limiters; running, duh!, but also doing some big gear muscle endurance work on the bike. I can't say I will ever enjoy running as much as swimming or biking, but running outside is a thousand more times pleasant than running on the treadmill.
Yesterday Chris and I headed back up to Skyline drive for another long ride. This time we stopped at Elkwallow for a coffee / hot chocolate, and rode further up to mile 28 before turning around. Chris left me in the dust coming back out of Elkwallow, but overall, I felt stronger this time and more importantly, stayed warm thanks to my toasty shoe covers!  It was kinda cool to be riding where there was still snow on the ground and I just had to put my powerbars down my sports bras to unthaw :) 

We also went to see The Time last night, which was pretty good.  Reminded me of my days of public accounting where we billed in six minute increments. 

In other exciting news, Men's Journal is doing an article on CTS and I was asked to speak to the writer about my experience using CTS.  It was fun to look back and think how far I've come since August of 2008 when I bought my first road bike.  The writer asked me my goals for next year, I just hope those aren't published. 

Have a great week!!

First Snow

This past weekend I had big plans for a Saturday long ride outside AND a Halloween party in a costume a little more revealing than I would like. Unfortunately, for the first time in over thirty years, it snowed in October in Winchester.  So instead, I spent my morning on my bike trainer watching the snow fall.

Outside one of my friend's house

It really was beautiful and by evening, the roads were melted enough to head to Jen's party.  Adding black tights to my flash dance costume made me a little more comfortable, as did a generous class of Cabernet Franc from one of our local wineries.

Sunday morning I kept with my running outside promise and hit some back roads I usually avoid.  I ran by a few farms and up hills I would normally walk.  Progress!!!  I have some big goals for 2012 and I'm trying to do things now that will make me successful. 

And with that, I'll leave you with my November goal: eat healthy and stick to Core foods. Five pounds will not make me run or bike up any hills faster.

Saturday Long Rides

I grew up staring at the black line, so when it turns cold in Winchester, I turn to my trainer.  I DO not like the cold. I can listen to music, have a nice buffet of awesome Powerbar treats and stay toasty warm. But, Ironman Lake Placid is NOT flat and most likely won't be hot like Ironman Louisville, so riding a trainer all winter long is not going to help me as much as getting outside on the weekends! Time to work on my limiters! Chris and I headed out to the Shenandoah National Park entrance in Front Royal yesterday.

Mile 20

I'm really spoiled to have this ride so close to my house.  48 miles round trip nets 5600 ft of climbing.  The first 6 miles are straight uphill, Chris reminded me really quick yesterday that he's a much stronger rider than I am. He luckily stopped to adjust his seat post and I told him not to wait for me, which made it a bit more pleasant for me :)  I could enjoy beautiful fall scenery like this -

False Flat Here :)

We're going to make this a weekly Saturday morning adventure as long as we can, so hopefully I toughen up a bit. And since we're inviting the other guys we ride with, I can guarantee I'll be getting a good workout in! Off season has been WONDERFUL so far; had lunch with one of my best friends from college, spent the afternoon with my parents at a winery, spent lots of time with Chris and have even caught up with school.  Sad thing is, I'm getting restless. Guess it's good I do Ironmans and apparently next month is a Run Focus month.  Uh oh!

2011 Ironman World Championships

The short, my goal was met, I had FUN the entire time. I dropped 36 minutes off of last year's Kona time to go 10:33 and be 8th in my 25-29 AG. 

Pre-race was uneventful. I got through the necessary things quickly and chilled with my parents in the pool area of the King K.  Evidentially that is a popular spot because I saw Chris Lieto, Chrissie and Tom Lowe! I lined up on the pier early, so I was able to get in right after the pros started.  The next thirty minutes were nerve-wracking, but I was luckily next to some awesome friends and managed to stay fairly calm.  Before I knew it, the cannon went off and it was time for the brawl!



Swim start

Swim (57:31)

I lined up to the left of the Ford vehicle since this was only my second mass start for triathlons, and I wanted to avoid the chaos. I was able to get right on some feet and kept a nice steady rhythm. I had men surrounding me, so when I got elbowed in the eye early on, I had no choice but to keep swimming. I managed to take in multiple mouthfuls of salt water (maybe this is why I didn't cramp?),and before I knew it, we were nearing the turnaround buoy. I didn't sight once on the way out, so the time went pretty quickly and I didn't see any pink caps so I figured I was ok.

After the turnaround, it got a bit more violent for me and I got nailed in the nosepiece. That finally stopped me for a second to catch my breath, luckily I was in a big enough pack that I just hopped on some different feet.  This guy didn't kick so hard, so I just enjoyed myself and kept thinking that this was the only time I'd be cool all day. As we neared the dock, I picked it up slightly and made sure not to stand up until my hand hit the sand.  Wasn't too disorientated for once and was pleased to see a 57 since it felt pretty easy.   

Bike (5:19.37)

I focused on keeping a controlled effort for the first part around town. I knew I would have plenty of time to get comfortable on my bike and the first five miles would not make or break my race. I took a swig of gel (only time I liked it all day!) and started thinking how amazing it was to be doing Kona again. I felt like the entire field was passing me and was concerned I was going slow. I had no idea how fast I was going since I only keep my heart rate and power up, but I felt good and figured I would just go with the flow.

Out on the Queen K, I finally realized at about mile 15 that I was going 21mph+. Since my original math calculation was closer to 19 (and I have my CPA?), I was very RELIEVED.  I felt good, so I just stuck to the plan of drinking every five, having a bite of powerbar every 30 and staying relaxed. I got a bit frustrated with the amount of drafting going on, but I did my best to stay legal and just thought about my friends and family.

Once we made the turn up to Hawi, I was surprised how I started passing back all the men that passed me initially.  I got a good laugh over a ref making fun of my "small bike," and just kept pushing.  The winds really didn't scare me at all this year and the climb itself is far easier than climbing up Skyline. Before I knew it, I was turning to come down and was excited to see my old coach, Mike Durner.  I HATE descending, but I didn't hit the brakes once.  Before I knew it, I was back in the headwinds.  FUN.

I started getting really hot, so I made the wise decision to put the rest of my IM Perform into my A2, so I could use my other holder for water. I got two bottles at every rest stop, one to pour all over me and one to top off my A2.  I never really got cranky and tired of riding like I did at Louisville, but the bottoms of my feet were on fire again.  The miles back on the Queen K were slowly ticking by and I was oh so happy to see the airport and know I was nearly back to transition. At this point, I relaxed the pace a bit to ensure I was topped off nutritionally and made sure I was staying legal. I knew my bike split would be a good sized PR. Saw my parents as I was coming down Palini, so I smiled and gave the catcher my bike. 15 minutes faster than last  year and sub 5:20 :)

Run (4:09.14)

After another slow transition (it was hot!), I was out running and for once, my legs felt fresh. My legs never feel fresh after riding my bike, so maybe moving my seat forward was a good call?! I started feeling pain in my right ankle and realized the safety pins were digging into my skin. I was already getting super hot, so I stopped to fix the ankle strap and walked up the first hill on Ali'i Drive. Nooooo, I was not going to walk so much this year. So I started running and surprisingly enough, once I started running, I was fine.  Pace was in the mid-8:30s, heart rate was in the right zone and I felt good.

After the turnaround on Ali'i, I got the first look at where my other competitors in the 25-29 AG were. I realized then that placing top 5 probably wasn't in the cards, but I kept reminding myself of all the 4:30a wakeups and I kept running along. I couldn't do my hot gel, but I started taking Ironman Perform at every aide station. I knew this had worked at Ironman Louisville in 2010 (96 degree day), so I wasn't too concerned.

In front of Lava Java, I saw my parents.  I smiled and waved, none of my normal looking like I was going to cry crap. Running is so mental for me. I didn't even attempt running up Palini (hopefully I get another shot next year!), but started running again as soon as I hit the Queen K. Those next few miles seemed to take forever. I kept reminding myself the first part of the Natural Energy Lab was downhill, so I just had to make it to that point.

I felt good entering the Natural Energy Lab and cheered on some friends as I headed to the turnaround.  I felt good as I was heading back, then wham, I bonked BADLY and had to walk up the hill coming out of the Lab.  This is where I mentally lost my focus and started talking to Wade.  I left Wade at 22 and focused on putting one foot in front of another.

The last part down the Queen K I tried to stay strong and run. I was so happy to run down Palini, but made sure not to start sprinting like I did last year.  I knew Kuakini would last forever, which it did, but I didn't get passed by anyone in my AG like I did last year. I was so glad to see Ali'i Drive.  I passed Mike Orton cheering on Ali'i Drive, then realized there was someone in my AG right in front of me.  NOOOOO, I dug and started sprinting as hard as I could.  I caught her right before the flags, so I had to sprint all the way in just missing another person in my AG.

In the end, I dropped 36 minutes off my time from last year and improved in all 3 sports. Running is still my weakness, but I only dropped 6 places this year compared to 20 last year. I believed I was capable of running 3:50 off the bike this year and I still haven't run a sub 4 hour marathon, but I know these things take time. I'm excited to keep working with Lindsay and see where it takes me.

The A Team

For anyone that's done any type of racing, you know that it takes the support of your family and friends to get you to that starting line. I am very blessed to have a huge support network that helps keep me grounded and reminds me what's truly important in life. So, what that, some thank yous:

My parents: In life, your family is one of the few things you can't pick, and luckily I have an incredible family. How many 28 year olds can say they absolutely love to spend time with their parents?! We've had a great week and it was so much fun to share a finish line photo with them.  Hopefully I wasn't too unbearable leading up to the race :)

My sister/BIL/Preston: Ironmans are LONG days, no matter how much you love the sport. Nothing makes me smile more than thinking of this group. Go Aunt K-K always brings a smile to my face!

Lindsay: I was less than pleased when I received the news last November that my awesome coach from CTS, Mike Durner, was moving on on a purely selfish perspective.  Sure he had an awesome opportunity, but still. . . HOWEVER, Lindsay has been awesome since day 1 and I'm sure I'm not easy to coach :)  Training has been spot on, I was fit and ready to race!  And I have to admit it was pretty cool to see my old coach out on the race course yesterday.

Chris: I woke up race morning to a super sweet text and that set the tone for the day. So blessed to have this guy in my life.

Jen: Who knew that buying a road bike three years ago would take me down the ironman path or make such an incredible friend.  I ALWAYS think of Jen (and her husband-one of my awesome TPs!) out on the course.  Thanks for being such a great friend and inspiration.

Yesterday was an amazing day for me, one that I'll happily think and dream about for months to come!  I may not have gotten the wooden bowl, but hopefully that will come for me next year and I have something to fuel my fire over the winter :)