Race Report: Boulder 70.3 Half Ironman.

Boulder 70.3 Half Ironman- It's RACE DAY!!!

My last blog post I had my feet up and relaxing before the race. I got all my stuff ready to go in my transition bag, and off to bed.  I woke to my alarm clock at 3:00 AM, decided that I could go til 3:30 AM which was the time my dad called as my "alarm clock" just in case I slept in or past my alarm. Luckily that was 6 AM MI time, so they were already awake.  I got up, started drinking my pre race drink with OSMO, and even cooked an egg.  I debated this, as I normally don't eat something like that, but since I have been training that way, I decided to go for it. Took my shower and got dressed. I was out the door on time and headed for the race site by 5:00AM. 

I expected it to take a while to park, but it was so darn smooth, I  got there early. So I relaxed in the Escape for a bit, and just listened to some inspiring music to get me

 

pumped up.  Then off I went to transition with my bag. The energy is always electric at a race. The sun was beautiful coming up over the Reservoir. I chatted with a few people on the way in. Then I was at the entrance, and got body  marked, headed over to my bike, and got my T1 setup.  I chatted with some of my fellow triathletes, most were doing this race for the first time, like myself. A few were doing Boulder Ironman, so I'll see them again in August.  Once setup, it was time to wait.....

We were all called out of Transition at 6:30 AM, and head over to the swim start. I was ready to go. Called Dad to make sure they were on their way and knew where to go as we discussed.  Then knowing they would be there, I headed out with my cell phone to give to them.  My good friends Joe and Laura were on their way as well. As I headed out of transition, I got the call that Dad and Mom just pulled in, I gave them a general area to meet, and I found them, and gave Joe and Laura the heads up. It was 7 AM and the gun had gone off for the Pros, then the Wave starts began, I was in Wave 11, and I didn't take off until 7:55 AM. So I was distracted by helping Mom and Dad, Mom took her first photo with an Iphone.  Dad went back to the trunk to get the chairs for them to sit on. It took awhile, and I started to get worried, but then he showed up. The chairs ended up being a bit more heavy than he anticipated.   So we chatted for a few more minutes before I saw my Wave 11 sign and had to leave. I gave them a big hug. We got a  photo, and off I went.  Joe and Laura snapped a few pictures for me, so It was a nice surprise to find them after the race in my email.

SWIM

I met up with a few people that came up from Prescott, that were in my age group. We chatted as we slowly moved forward in line to the swim start.

When we were one wave away, I realized I forgot to take off my flip flops, oops. I looked for Joe and Laura, but ended up having to donate them to someone else.  Then, it was time. The wave before us went off. and we were headed into the water to the "start".  The water was nice, 70s. It was not cold at all.  I dipped my head under the water, got my face wet. and noted I could see in front of me about a good three feet. This Ironically was the clearest water, I've ever swam in, besides a pool. Scary I know, but true. 

Slowly the clock ticked down, we were a lively bunch, hollering out, raising our arms up in the air, screaming off that nervous energy. and then....BOOM!!!!  

Off we went. There was some banging around in the water to start, but eventually I got into some what of a rhythm. I really wanted to do good, I felt like since I was used to high elevation, I'd swim good. But I think it was a bit intimidating with the fact that I could see people swimming up on me, and by me in black wetsuits, running into me, that I was having to stop at every buoy for a breather to stay focused. I had one girl that was swimming at a angle and kept running into me, just couldn't seem to get away from her.  When I got to the first turn, I was now being passed by the faster age group men who started 5 min behind us. They were catching up and passing, and making the water pretty turbulent. At this point, I was focused on wanted to try and get 40 min on my swim. Some where in my head I thought that was a reasonable doable goal. What I didn't expect was the mild panic attack that started to creep up on me. I was getting passed and just having some trouble getting clear water. My brain was saying...

"what are you doing here again?" "And your going to double it in Aug? LOL LOL LOL "  Yeah, it wasn't pretty. So I kept trying to re focus, and head for each buoy. Which I was happy they were coming up quickly. But because I had 40 min in my head, I was getting discouraged.  Finally I had the swim arch in sight, and I could see that a lot of people were actually standing up and walking the last 100 yds out of the water it was so shallow. But I swam until I could touch the bottom with my arms. Then I stood up and started walking out of the water.  I then got to land and started to jog a bit. Suddenly I heard my name off to the left. there was my dad, camera in hand and waving at me.  This is one of the favorite memories of the race. While my dad was attempting to video me coming out of the water, he couldn't get the camera to work, so he didn't get anything. BUT, The one swim photo they got, of me running up through the arch, is me waving at my dad.  That's my favorite photo. I had a big smile on my face, so happy that I saw him, more happy later when I saw that photo! I was just so happy they were there.  I found out later, my mom was further up the chute, but I didn't see her.

SWIM TIME:  45:28  A Swim Personal Record for 1.2 Miles. 

T1 was quick, I  was in and out in 4:01 min. Considering I had to run up and around the chute to get to transition, take of the wetsuit, sun block, helmet. glasses. I was pretty happy with that time. I headed out, knowing my parents, wouldn't make it up to the T1 that quick. I did see Joe and Laura who snapped off a few pictures of me leaving. And then I was off, on my 56 mile ride on the hilly course of Boulder.  

BIKE 

Off I went on the bike, prepared to follow my race plan, and prepared to be slower on the front half, and thinking I'd be quicker on the back half.  Once I headed out and got out on the road, I was pleasantly surprised at how the hills weren't as intimidating as I thought they would be. I tried to focus on my pace and my power. My only issue was that I hadn't turned on my Garmin before the swim next to the bike. So when I headed out to ride, my power meter was not calibrated. I stopped just outside of the reservoir to do that, but I was pushing down on the pedal, and it said, error. I made the decision to just go, I didn't want to waste time, so off i went, and I decided it was good training for what I would do if it didn't work. So I focused on my cadence, and the power did register, but I wasn't sure how correct it was.  So I managed to fly over the rolling hills cruising at an avg 17.4 mph on the first 29 miles of the race, 1:40 hr/min. I was happy with this time. It was close to my 1/2 in Soma ( 3000 feet lower, on a flat course) I was excited!!!! While I knew I was not to "compare" races, I couldn't help it. I felt good, was not having any major issues,  the wind was quiet, and I was moving along way faster then I anticipated.  But thats where things changed.....

As I began to head back into town. I started to get  a twinge in my back, then it got a little stronger, then my hamstrings started to get tight. Then I started to go up false flats...a lot of them, and the wind picked up a bit.  Then my back started to feel like it was going to spasm. So, Rest, stand stretch left side, stretch right side, stretch back.  Pedal, shift, pedal, shift again, up false flat, shift again, stand stretch left, stretch right. I tried to focus on just keeping my cadence in the 90s, thinking that would help keep my legs from getting to tight. I had to stop at a porta potty or two, as my stomach was also acting up and I was having trouble keeping food down, so I stopped eating. I was just drinking water, OSMO, and taking Gu. (next mistake).  My pace slowed, I could see my cadence slowing down too. The last 20 miles felt like 30. I was still just trying to focus on cadence. I had trouble with the hills keeping my power in a decent zone, so I kinda went back to old school with feeling what my body was doing and trying to adjust accordingly.  I felt like I was pedaling in the 95s for cadence. But I also realized that I was running out of gears. If I went up a hill, then I could get in a gear to stay in the 85-90 cadence. Then when I was going down hills, I was at the end gear and could only coast.  I'm not sure what to think about this, but as I reflect writing this, I am seeing it a lot in my training, I'll have to ask my coach what to do about it.  Finally, finally finally, I was on the home stretch. I was so ready to be off the bike. I was also hot.  I could tell the run was going to hurt.    I headed back down into the Boulder Reservoir, and back into T2.  

BIKE Time: 3:24:47   Avg Pace 16.4 mph  ( 9 minutes shy of my best 1/2 )

T2  

I was in and out of T2 in 2:35 min/sec. I didn't waste anytime. I was wondering where my parents might be and looked for them briefly as I was getting read to start the run. I was listening to see if they were calling my name, but heard nothing. I then started to get a bit worried. I was worried about them at high elevation, and the heat, and them getting dehydrated. I think my brain was working overtime , because they had found a nice shaded spot at the run out/bike in on the path under a tree. I never saw them, but they were perfectly fine, and ringing the heck out of the cowbells for all the triathletes running by them, having a good time.  

RUN

So off I went on the run. I knew the run would hurt, I knew from the bike, that the run was going to hurt, I was hurting in my back at the end of the bike, and knew it wouldn't be pretty.  So I kept repeating my race plan in my head. "First lap should feel Easy, like you want to go faster but don't, Second Lap you should be able to go a bit faster, and you should have something left in the tank, so that the first and second lap are paced about the same."  So  off I went, and found myself running a minute faster then planned. So The first two miles, I found myself walking to slow the pace down. I even was running up the hills comfortably.

 So kept walking every aid station and dumping ice down the shirt and in the back, water over my head, drink, coke. I had an upset stomach. I hit the porta potty on mile three, and got some relief. but I was not getting in my nutrition, I was getting depleted. I had with me my two OSMO bottles on the race belt. The plan was one bottle per lap, just like my other race, it works good for me. But I was getting nauseous, and just couldn't tolerate anything. By the time I hit the back half of the course, I was sorta feeling a bit better, but then as I ran up on the "dam" trail that  was acutally a trail on the damm of the reservoir, the winds picked up. like PICKED UP!! IT was blowing so hard that the water went from calm to white caps. I was holding onto my hat, my necklace was blowing so hard in the wind it was slapping against my collarbone on my left side. At this moment, I was thankful for all the windy runs I had done back home. But it started to make me think about how this would of killed me on the bike or the swim.

What am I getting myself into for the Full? So I put my head down and ran. I again managed to keep for the most part an even pace. Once off the dam trail, I headed down and around to start lap two. But I was already feeling the effects of the race, the heat, the wind.  And as I came around to head out to Lap 2, I somehow was in  a dazed zone that I ran down to the spot where you ran left for lap 2, and right to finish, and I ran right, only to thankfully recognize about 3 yrs in, I was going the wrong way. So I turned around and ran out of the finish side. I got a few looks from nearby spectators, and just said to them, "I'll be back for that after lap 2!"  which got a chuckle out of a few of them.  A good example of how I was feeling at that time.   So off I went on lap two. Focused this time on just getting the pace I wanted, I was determined to follow the race plan. It was getting hotter, by this time, but at least I had a tail wind briefly and headed around the lake for Mile 7 and 8. Then up the hill to Mile 9. By this time, I was running every mile and walking in aid stations. I knew I was running on fumes, I couldn't take in any OSMO. My go to at the aid stations was the Pretzels. I WANTED SALT!  I wanted lots of SALT!. So I knew that I was going down. I had a salt tablet in my race belt, but for some reason I didn't get it. I'm not sure why. I'm thinking I was pretty dazed at this time. I was keeping pace with a guy in front of me. and we kept talking here and there. When I said I was running on fumes, he responded, "yeah Emergency Fumes here!"  and we trudged along one step at a time. When I hit Mile 10, I was trying to prepare myself for the last three miles in the wind. This last three miles, kinda went by in a blur. I kept trying to run the pace my coach wanted, but I was having to stop every 1/2 mile and walk. I was getting dizzy, nauseous. I was not feeling good. I was hot, I was hurting. I wanted to get in under 2:30 hr/min. But by Mile 11, I knew that wasn't happening, so then my goal became 2:40 hr/min.  So I just kept moving, and moving, and moving.

  Pretty soon I made it off, the dam trail. I honestly can't remember if the wind was blowing harder or less on the second trip. I think it was less, because I vaguely remember that the white caps were missing on the water.  Finally I was on the back side of the course, I was 3/4 mile away, 1/2 mile away, 1/4 mile away. And Finally, this time, I was running down the finisher chute for real this time. I was so  happy, I was so depleted, I was just spent.  And so darn happy to be done.  I ran across the finishline, not having the energy to raise up my arms, but just happy to stop moving.  

 If you look closely, you can see my friend Laura snapping the pic on the right in the left photo!!

RUN Time:  2:40:30    hr/min/sec.

Once across the line, I got my timing chip removed, and then my medal put around my neck, was handed one bottle of water, then two. Then the photographer showed up and snapped a picture of me. Then I saw Laura, who told me to smile, and it was at that moment, that my Asthma/whatever the heck it was kicked in, and suddenly I couldn't breath! So I am attempting to take a breath in the photo, just as she took it. Then I was hunched over, trying to calm my breathing. It took a few minutes, but I managed to get it under control. I was looking for my parents, and Laura spotted my Dad who was standing at the exit of the athlete area, looking around for me. So I walked over and he spotted me, and we walked over to where mom was standing. I got the best memory of the entire race right here, when I got a picture standing with my Dad and Mom. The first triathlon race they ever watched me do.  I was so happy that they were there,  and that my Dad, would spend Father's Day with me.  But, I was also feeling horrible. I really should of walked right over into the med tent and maybe got an IV, etc. Because, i was dizzy, i was nauseous, I was COLD!!!  I felt like CRAP. And because I felt like crap, I was not able to really celebrate my finish.  But I didn't because I wanted to be with my parents, and make sure they were okay. We walked over to where Joe and Laura were sitting with the kids. And I ended up sitting/laying there for the next 45 min. I was needing something, and thought I wanted food, but I couldn't find the athlete tent for food, which is usually next to the finish. Bless my dad, he took off and went and found it somewhere on the other side of the area. and returned with pizza and chips, and cold drink. By this time I was able to walk back to get my recovery drink mix in my bag, and my warm lightweight winter, Patagonia jacket. Yes, I was that cold!!! I also managed to get my recovery socks and sandals. So after i got on my hose, and my jacket I felt about 60 % better. We all hung out for a bit, then it was time  for me to go.   I walked over and got my bike and transition bag. And walked back to the car with Mom and Dad.   I loaded my stuff in the Escape, and headed back to my place for a long, hot shower. and my parents back to their hotel to relax and wait for me to get cleaned up and come over to go out for dinner. We were so tired, that I ended up just buying a pizza and we ate it at the hotel relaxing.   

Looking  back, I realized that I am proud of this race, and of my results. 

SWIM (PR)  45:28

T1           4:01

Bike           3:24:47

T2                   2:35

Run            2:40:30

_________________

Overall      6:57:21

This was a  TRAINING race. It was a race to test out where I was in prep for Boulder Ironman in Aug.  I couldn't see it at the finish line, I was feeling to crappy. I was comparing the race to my last 1/2 3000 feet elevation lower, and on a flat course. This was apples to oranges, as my coach said. I needed time to process that information. It took a few days. But when I did, I was  happy. I had a goal to get in between 6:30 and 7:00. I KNEW that since it was a tougher course, I could not compare it to any of my other races, but I did. I also think i was discouraged that I was not feeling as good at the end, like I did in Soma for my last 1/2. Because it was hot their too. But I realize, it was not as hard, so that's why I was better in the heat. 

I got a swim PR, I was only 10 min slower on both my bike AND my run.  I anticipated that I would be slow, I knew in my heart, I would be, but I let it get to me.  I got more focused on time, and not having expectations.  I think I was able to stay within my limits. I had to fight thorough some nasty spams in my back and tight hamstrings. I stayed where I was able to on the bike, and I paced the run pretty good for the most part. I was in my desired time. I got a Swim PR by three minutes. THREE MINUTES!!!  At higher elevation, with a mild panic attack thrown in!!!  

What didn't go right?  Bike- Spasms.  Near as I can figure, I rode harder up the hills then I have trained, and I rode in Aero, putting extra strain on my back, and my hamstrings. And I payed for it on the back have of the course, where the false flats were.  This also didn't set me up well for the run. Because of feeling that way on the bike, I neglected my nutrition, hence, starting the run depleted of the nutrition that I needed. And even though I finished within ten minutes of my best 1/2 tri race time, I payed for it. 

So,  Things I need to do to prepare for Boulder Ironman. 

Nutrition, Nutrition, Nutrition.

Read # 1

Bike Fit? Did that cause the back spasms? or was it the hills and the hard push in Aero. 

Run and Ride in HEAT.  I just found out it was 98 degrees in Boulder 33 days out from the race.   I also read somewhere on the Facebook Ironman Boulder page, that it's going the be the largest Ironman race with over 3000 athletes, and they are predicting it's going to be the hottest Ironman race.  Good God, they better allow wetsuits!!   Another article with some of the pros, said they wouldn't do this course, it's to brutal with the heat and winds.  They'd do the 70.3 but never the 140.6 there. Awesome, I'm really excited now! ( Insert Freaked out Face here!!!) 

I missed one of my long rides a week before the race, this could of been one reason for struggling on the ride. I hadn't done a long ride 2 weeks prior to the race. NO MISSING RIDES

Massage, Foam Roll, Yoga, Stretch. Get your hamstrings, and calves under control. 

SALT.....load up. I've been lucky enough to not have too many issues with cramping in the past on my legs. But for some reason, it's kicking my butt lately.

I have many lessons that I learned from this race, this is just a start.  Back to training.  

The Only Quote I can wrap my head around is.

Anything is POSSIBLE.  

Race Weekend - Boulder 70.3 Half Ironman

FREAKING OUT, but ironically calm and ….HAPPY!!!

Amazing what a few days can do to your psyche. It’s been a roller coaster of emotions since the last post. I managed to get packed.  Monday I swam, came home and did a little cleaning, and at least wrote out my list. Tuesday I ended up staying late at work, but once home and got the dog sitter ready with instructions. I got on my trainer and rode. I’m still struggling with keeping my power maintained. So I just did that best I could, then ran my 25 min. then it was about 8 pm. I started to pack and got my stuff in bags. I packed a lot of stuff. Like I felt like it  was a lot. But when you add it up. I needed it…all of it. I had my tri bag, my shoe bag, swim bag, bike, run bag, books/training journal, computer, Ipad, Iphone, suitcause with all my clothes, toiletry bag. Pillows.  Yoga mat, foam roller.  Then there is my cooler and food. Whew! I felt like packed more then when I went to Billings, at least with all my tri stuff. Because I had my racing gear, then my training gear.  And since I’m not staying in a hotel, I needed other stuff. So….I got what I think was most of it done, Then I had dinner, at 11 pm.   Bed. I woke on Wed, with the intention of heading to Albq. So I could split my days. But then I just couldn't get going, I was tired. So I opted for my second option, go visit my good couple friends up in Show Low on the way. So I gave them and shout, and they didn’t hesitant. So off I went to walk the dogs, finish laundry, run to the store to get last minute food for travel, cash for the sitter. Etc.  Then I was packed, and out the door by 12:30 PM ish.   So I headed up to Show Low. I met up with Pam and Walt, we went to our usual and had a good dinner, and I had enough left over to bring with me to Boulder.  But I was finally relaxed. It was so good to talk with them, I don’t think they liked the news that I am looking to leave in the fall, as I’m kinda there adopted dtr. They are such great people, and I can say I’ll really  miss them. So I was so happy we got a chance to hang out for a bit. We hung out for a bit on the porch with the neighbors and had a beer. Then Walt with his keen instincts, made us go, cause I had an early day. I was waking up at 3 AM to drive to Boulder.  

Back at the cottage, I relaxed in the chair. Got lots of kisses from the dogs, and Zena kept talking to me all night, it was pretty cute.  Then off to bed. I actually fell right asleep and slept hard and ironically woke up wide away when the alarm went off. I was up and ready and out the door  as planned at 3 pm.  I got some wildlife on the road out. I didn’t get a pic of the first one, and his rack was 3x the size of those in the picture.  The sun was rising as I headed toward the AZ state line. I had to stop a few times as I was getting tired. But I had my compression hose on, per coaches orders, and I was breaking every 2 hours, since I didn’t have the dogs with  me as previously planned. As much as I wished they were with me, its nice to relax and not have to worry about them. I know they are in good hands with my dog sitter.    

Got into Boulder around 3 ish, but thanks to traffic, I didn't get into Boulder til 4:30 ish. And because I was minutes away from my bladder bursting. I managed to find a Target.  Got to the Rental from Home Away. and got settled in. So cute, and super nice.  Make a quick unload, and headed over to Boulder Reservoir to shake out the legs and get in a quick 30 min run. I was more excited to be there and take pictures, but I got my run in and got my second wind. Stopped off at Safeway on the way home and got groceries for dinner/ breakfast. Home and ate, hot shower, relaxed. 

Friday, I slept in. I was so comfortable in the bed that I literally slept in til 8. But that was 7 AM AZ time, so I have the time change still.  I got up, made breakfast , and was planning on getting in a warm up swim, but after checking with a few sources, they only had a very small 200 yd squ area open for kids, no open water swimming allowed , so after some debate, I decided to forgo the swim. I took a walk down to Pearl Street and took in some of the sights of Pearl Street Mall, 

and then came home. I didn't drink enough water, I was hot. So I ended up taking a 2 hour nap until I needed to head over to check in for the race.  I knew by this time my parents were on their way, and I was checking in with them to see how far they were from Boulder. Knowing I still had time, I headed out to drive the bike course . The first 25 miles is intimidating with all the hills and false flats. But I know that I'm as prepared as I can be, and I will execute the race according to plan as best as I can per coaches orders :)  

Headed over to Expo after back from drive, picked up some goodies for Mom and Dad, and went to Pre Race Meeting at 5:30 pm. Then headed to store to buy stuff for Mom and Dad for their "welcome" bags full of goodies (water, fruit, chips, snack bars, etc. ) Then when they called I headed over to help them unload and give them their goodies, we ended up talking for a few hours. had to call it quits and get home to bed. 

Woke up on Saturday, and man, the days are a bit of a blur. I'm so happy, my parents are here, But i"m also focused on making sure they are taken care of, so it's a bit of a good distraction I think to not get worried about the race. Got in a quick 35 min bike ride at the start of the course. All uphill and false flat.  So it was a good mental ride to prepare me for knowing I'll go slow at the start, and I just need to stay within my limits, and pace myself as needed. When I turned around, I FLEW down the hill, so I know that the first 25 ish miles of false flats and uphill, will be redeemed when I can fly down the course on the back side.  SO first mantra....."Stay Within Yourself!"  on the bike.  Once back, I ran home, got shower and cleaned up and mom and dad came to my rental to hang out while I got ready.  Ended up heading back to race course, and dropping oft the bike and racking it in Transition, only to get hit with the 20% chance of rain/downpour that confined us to the Ironman Store tent. 

 So we watched the rain fall on the water. It was fun watching my parents, pick out a few items to remember my  race by. Just felt happy they were there!!  But by this time, I could tell they were tired, and needed to rest. And food. So we headed out and the plan was Olive Garden. So I thought there was one in Boulder, but couldn't find it, so we drove to one about 14 miles away. Only to discover it was a Twin Peaks resturant. I was hungry enough at this point to just say the heck with it and go in. RIght up until we watched this scantly clad waitress walk across the parking lot and head in to the resturant. Then, we decided what "twin Peaks" really stood for. Needless to say, we found a PF Changs down the way and ate there.  After dinner, we headed home and parted ways for the night. I to relax, and get everything ready to go, and to bed early. And my parents to go relax and go to bed early.  I'm sure there is more to say, but I'll review and add to what I missed after the race.  This is it for now! 

Now I sit here and am relaxing with me feet up, drinking my pre Load OSMO drink before bed. I wonder if they choose the "margarita" flavour to let us think we were getting a special "treat" before race day. 

So, here's to a great race tomorrow, executed per my coaches recommendations.... And I think it's going to be a good day. See you in 70.3 Miles!!!  

My quote to end this post , comes from my forturne cookie.   

Tomorrow is a good day for trying something new!   

  

6 Days til Boulder 70.3 Half Ironman ---Self Supported = Stressful

I am Stressed!!! Trying to prepare for a Ironman, out of state,  with no support crew, is really a bit overwhelming.   I have been lucky enough in my first two Ironmans with 70.3's also for training to have a "support crew". Close friends willing to be my Ironman Sherpa's and support me in what ever I need, from carrying stuff (including me! ) to and from my car on race day, bringing me dinner the night before, to taking pictures and cheering me on in those dark moments of the race, to keeping friends and family a far updated on Facebook/text message of my progress on the race course, to helping me train.  I feel lost without having these amazing selfless friends who take time out of their lives to help support me with my crazy dreams!!  I'm so thankful that they have done as much as they have for me, and I know they wish they could be there for these next two races. 

 It didn't help that the weekend (this weekend) before my race, I had a Spinal Continuing Education Course for 8 hr Sat and Sun.  And do to the mental focus needed for the class, and getting so much body work done (I finally got my T5 Facet to release after years of fellow PTs trying to get it to release!), I literally fell into my bed the first day and slept through my workout on Saturday night, and woke up just in time to head into Day 2 of class, only to get home from that, and be so overwhelmed from everything and feeling "out of body" from all the spinal manipulation, that I was just too sore to do my workout,  and I am still having an issue with my IT Band from a workout a few days ago so resting seemed like the logical/safe thing to do. So, I took a deep breath, made up my To Do List that's a mile long, and got to work checking them off. I've checked off enough to make it more under control and not feel as stressed.  My coach thankfully, agreed that my body must of needed the rest and I have to listen to my body.  I've come to the conclusion that I am just starting my "taper" for the race two days earlier than planned.

Ironically, I'm rather calm about my training and not freaking out about missing two days. I was actually freaking out a couple weeks ago, and thankfully had amazing support from my FC Team in CA.  And all their words of support have helped eased that fear of feeling not ready. I can do this race, and I have to remember, it's just a training race. It's prep for the "big one" in August. I just received my  Race Plan from my Coach for the Boulder 70.3, and I like it, It almost seems just a tad bit conservative. But that's the plan. So my goal is to stick with it.   I must be Patient. and I must keep telling myself this during the race, and not try to hammer it and get a faster time. Ever race I do is different, and I cannot rely on the times for my progress. the Course, the elevation, hills, wind, its all different for EVERY Race!!  So, really this race will be a PR (Personal Record) for me on this course, cause it's my first time racing it.  I need this race to get my motivation/mindset back. It's so easy to get off course when training. The fears and doubts began to creep in and really can reck havoc on all your training, your mind, your motivation, if  your prepared enough. And it's a true test of how strong of a person you are to not let that "get in your head". I've failed at that the last month, I've let those fears get in my head and mess with my training. So I'm excited  and ready to get this race under my belt, and get myself  back on track with the right mindset for training for Boulder Ironman in August.   This is on part of the course for the Full IRONMAN 140.6 I'll be doing, so I can really get a good idea of what I'll be doing in August, and having a few extra "vacation" days here will allow me to train on the course as well.   

At this moment , I'm trying not to think ahead to race day where I'll be alone and not have anyone supporting me. I know I have people from a far, but it's so nice to have someone there supporting you and  cheering for you. It's nice to have someone keeping friends and family updated on your progress. And It makes all the difference on a tough spot on the course, having someone you know,  shout out words of encouragement.   I guess it's good to practice, because It will be the same in Aug. during Ironman Boulder, which will make this seem like a piece of cake. I'll be alone and I can only pray I'm not hobbling like I was last year, were my support crew was instrumental with helping me get to/from the hotel and collecting my gear, carrying me to the car, etc.  But that's for another day to worry about. Right now, I'll focus on this race.  Anyone interested in supporting me from a far. You can go to www.ironman.com and scroll down to the bottom, it should say LIVE Race Coverage, and it should have 70.3 Boulder listed, and you should be able to click on that and watch live feed of the finish. And if you go into Athlete Tracker, and look me up by name or Bib # .  Also on your iphone, you can download and app call IronTrac for .99 cents and look me up that way. I won't have my usual support crew to update on Facebook for me.   

This week has been tough trying to get in everything with training.  I got in my Monday swim just fine. Tuesday, I was able to get in my bike workout on the trainer. Wednesday ended up being a very long day with working over 12 hours between two jobs. I had a longer workout, and didn't get to the Y til 6:30 PM. Only to have the most crazy night swimming in the pool with people literally jumping in my lane and swimming without waiting to let me know that they are there, and even starting to circle swim with out letting me or the other swimmer in my lane know. CRAZY!! I was super happy to get done and get out. Then, I was trying to decide if I should do my run, which would be 4 x 800 repeats, on the treadmill by this time as it was close to 8 PM now. I was hesitant because my IT Band had been a bit tender and acting up. But I decided to just go start out at the warmup with an easy jog. And although I could feel my IT Band being sore, it wasn't painful, so I went for it. and managed 4 at 8:39 mile/min repeats. I finished around 9 PM  and was the only one on the treadmill. I headed home and fell into bed.I at least planned out my week to take off Thursday to get in my long ride/run due to being in my course this coming weekend. But when I woke on Thursday, I could barely walk, my IT Band was super tender to touch and I had some very tight hamstrings.  Luckily I had a massage setup at 2 pm. So I spent the morning sleeping, and then actually doing some chores and getting the house semi ready for me to leave. I kept debating if I could just get on the bike trainer for an hour? a half an hour?  My whimpering while I walked told me no. I knew that if I made it worse, I'd set myself up for trouble for my race. So I went to my massage, She got a good amount of kinks out, but I still was hurting. So home I came and on went the ice packs. I even opted out of my weekly Softball game because I knew if I even tried to go, I would try and run, and that really would just make things worse. So, I found out we had enough females, and I stayed home, on ice for the rest of  the night. Friday, I was still hobbling pretty good at work, but luckily I got a fellow therapist to Kineso-Tape my IT Band, and show me how to do it, and I felt about 80% better by the end of the day. Once home, I again debated on the run. But decided, just start with the warm up, and if it hurt, I'd stop. So off I went on my 1:35hr/min run and by the time the warm up was done, I was feeling "okay". So I went for the first of 3 sets for 8 minutes in my zone 3-4 and felt okay, and then did the 2nd and 3rd. I had to make a pit stop at home for more water, as it was 88 degrees. I like the fact that I was doing okay in the heat, which I'll need for Boulder. I usually bonk around 85 degrees, but the last few training runs in the upper 80s, I have been doing pretty well...thank you OSMO nutrition!   I did however have a hard time staying in my recommended zone. I just couldn't get focused for some reason. I did better on the cool down, but I was pretty sore when I was done.  Hot Shower, and then recovery compression tights.  I'm loving my recovery compression tights, they have become a staple in my recovery process.  So  As mentioned above Sat and Sunday, I missed my workouts. I was frustrated that I missed them, but I have to realize that two workouts won't break all that I've currently been doing in training and if anything, with the way I'm feeling, it will only help me get stronger, because I'll be injury free for race day.  I just have to have faith.  So, I just need to.....

                            Trust Your Journey!   BREATHE.     Trust Your Journey!! 

 so far, the weather is looking good!!! 

Month Four of Ironman Boulder Training: Getting back on track....DON'T FEED THE FEARS!!!

I'm pretty sure some of this doesn't make sense. Sorry, I'm just happy to get it down on paper! 


Swim   82,090 yds      35:45 hr/min

Bike     706   Miles      62:45 hr/min

Run     197   Miles       40:30 hr/min

Overall Training Time:  139.00 hr/min.



Week One-

I  did my first swim of 3200 yds on Monday.  I haven't done that more then once in my past training for Ironman's, and here I am getting them done in multiple weeks and feeling strong.  I am still recovering from Whiskey Row, the body is tired. So I took off Tuesday and rested, by accident, another "nickel's nap" that ended up with me sleeping my entire evening away and not getting in my bike ride.  On Wed, I got out of work late, and debating, decided that my bike was more important then my swim, so I went home and rode my bike workout I missed on Tuesday.  I also had an ortho appt in the am, and was feeling a bit crappy.  Thursday was a day off, and our first Softball game for Mountain Valley, in which we won. I had Friday off from work due to working Saturday, and got in my long run in the AM and got to run with my good friend Nicole and her new baby boy. Got my honorary nephew fix and a good workout by pushing his stroller for about four miles. Saturday I worked, and then got in my hour run.  I also got my workout for Sat. done on Thursday night, because after work, I drove down to Phx with Nicole and we went to a place called My Art Party , where you painted a picture and got to BYOB. It was four months in the works, I bought it as a present for both of us for our birthdays, and we were not able to find a painting we liked until this day. So we had a lot of fun, got a chance to hang out for the first time in a long time, and discovered a new beer called Wild Blue. SUPER YUMMMY!!!  We hung out  and had some amazing pizza at the Hob Nob, and drove back to Prescott that night. It was a much needed break, as I was feeling pretty down and just needing some friend time. However, when I woke the next day, I was pretty darn tired, and a bit headachy, My motivation went into the toilet, I was just so darn tired, I ended up sleeping the entire day away. 

Week Two--

Training week started better and was pretty standard with no surprises. I got in my swim on Monday. Tuesday I got in my bike session on the trainer.   Wed was my longer training day of the week. I swam at the Y and then ran on the treadmill. I was hoping to run on Tuesday, but the wind lately had continued to be horrific and I didn't want to chance it with my breathing. So I sucked it up and ran on the treadmill.  Thursday was my day off of training, and I actually got some errands done, and walked the dogs, and softball (2-0).    Friday I got my ride in on the trainer and then got ready for Saturday. I woke early and headed down to Bartlett Lake for the day to volunteer for Day on The Lake. A full day of adapted water sports for individuals who have had injuries, like a TBI, a SCI or the like. I worked water intake where I got to help individuals test out to be able to go water ski or jet ski. Basically, they had to go in the water, hold their breath for 10 seconds floating in the water and then turn themselves over. This was so that if they fell of the jet ski or the water ski, they could right themselves until help arrived. It was a lot of fun. When we were mostly done, I headed out and did an open water swim. What's pretty awesome about this is that it's the first time I ever did an open water swim with out a wetsuit!!!! Granted it was only for about 20 minutes, but that was pretty darn huge for me. I tend to want the wetsuit as a "security blanket" so I would float. Nope, I didn't need it, and I felt strong!! Talk about a pretty awesome Boost in my confidence!!!! and I really needed that!!!  After we were mostly done with the day, I headed out and got in about an hour of my run. I was trying to get in 1:35. But I ended up training for a "heat" workout, as it was about 90 degrees, and I was running up hill for half the workout, so it was a bit hot. I always have a rule, that when I'm half way though my water, I turn around so I have enough to get back. Well, because it was so hot, I went through it quicker, and I was a bit fatigued anyway from being in the sun all day. So better safe than sorry. Once back at the Escape, I changed and then headed home.   Sunday, I woke early and walked the dogs. it was sunny, it was calm, it was nice. But somewhere between putting the dogs away and getting out the door for the ride, the wind picked up. Like PICKED UP!!!  But, there were no excuses, I would not allow myself to miss another day of training on the bike like last weekend. So off I went with the focus on my Power Meter training. I got out the first 10 miles pretty good, then headed down one of the side roads called Coyote Springs,  well I felt pretty good, but was prepared, cause when I turned around. BAMM...side and head winds..up to 20 mph. Needless to say....I was going really slow with my recommended PM training. I just focused on keeping it dialed in. But I began to get nervous, and wondering....am I going to make the time in Boulder, if it's windy?  I was going so slow, will I make the cut off. The wind kept pushing me, to the point I had to ride more on the road. As I was nearing the end, I was getting so frustrated I just yelled out " F-ing WIND!!!!  Sadly, I did this right as I was passing a church, and people were getting out.  Oops!!! I can only hope that the wind carried it away from them.  Off I went into Prescott and up the hill to Williamson Valley Road. The wind was what I call a "swirly" wind as it was now giving me a headwind going up the hill...slowly. GRRRRR  I definitely was not getting any good mileage today. That was for sure. Once home, I got in my 30 minute run and then I ran to the store, got my two bags of ice, home for an Ice bath. I was so tired, that I literally almost fell asleep in the bath! Good Mental training day, but man, I am now starting to doubt myself on the bike in the wind. I've also been really struggling with training on the bike cause I am riding alone all the time.  and it's so hard to get motivated.  I did notice on the ride that I kept hitting my left knee in my left elbow, and I was sliding forward on the bike. So I sent out an email to my bike fitter to see what could be done. 

Week Three-

Recovery Week. Blessed Recovery Week and getting ready for Boulder 70.3 I had Monday off from training. It was nice to come home and relax, although I ended up staying later at work which was no fun. Tuesday I had a ortho appt, getting close to hopefully have braces off before Boulder 70.3. Otherwise for sure by Ironman in Aug. The adjustment HURT!!!  Just when I thought that I had experienced the worst pain from adjustments, my ortho doc proves me wrong. I was back to liquid meals for the next few days.  IBP was on board and distraction for my bike ride. I was able to get a hold of my bike fitter, and I ended up having Wed off...so I headed down to Phx to get my bike adjusted again, and just do some shopping for things I needed. A nice break as I was going a bit stir crazy. The plan was to wake up early and go swim at the Y to get in my workout. Once again, I just couldn't get myself out of bed, but finally I did and so I did something productive, I was at least able to get the dogs out for a walk.  When I got home from Phoenix, I was  going to head over and get in my swim, but I ended up falling asleep. So, I decided that since it was recovery week, my body was telling me what it needed.  Thursday was a busy day at work, and I also had a dental cleaning. Note to self...never plan a ortho appt and dental cleaning within two days of each other. That was super painful :(.   Played softball that night , and we are now 3-0. But it was close. Friday I ended up heading over to Y and got in my long swim since I missed it on Wed. and opted out of the short recovery run.  Saturday I had to work, but once home, I got in my 1:35 hr/min run. I love that I can run a 10:00 mile now and be in Zone 1-2 for training.  And running 9:30 min/mile feels doable and almost comfortable.  Excited to see that is getting better, and I can breath normal again.   

On Sunday I was able to hook up with the Prescott Bike Club and a group from Phoenix from Multi Sport One,  who came up to ride Skull Valley Loop. Now this is a 54 ish mile loop up and over the mountains, down into Skull Valley, Kirkland, Wilhoit, and back up the switch backs into Prescott.   This has been a ride that I have wanted to do for awhile cause it's great hill training, but its not a ride that I will do alone as it's too isolated and I don't have anyone to ride with anymore, so I was very grateful for the opportunity and for the SAG vehicles who I saw the most on the entire ride. 

These are the things I learned from this ride:

Things I learned on my  Skull Valley Loop Ride today:

1.   When you’re the only one with a road bike, and everyone else is on a Tri Bike. You get dropped….quickly…at the beginning.  However, I got to know the SAG vehicles very well, and they were so nice to wait for me and offer support to a complete stranger.

2.    I  somehow was able to control my bike riding downhill at about 28 ish mph, as I hit “something medal” in the road, and not crash, even when you hit it hard enough to put a gash in your wheel frame and put a hole  in your tube all the way through on both sides! Yikes!!!   (Maybe it is an excuse to get new wheels?????)  Since writing this post, I have now discovered that my wheel is "wobbling" on the frame. :(  Which explains why number 5 might have sucked worse today than usual.

3.       From this, I learned that you can patch the hole in your Gatorskin tire with a gel packet. And still manage to finish the entire ride.

4.       Elevation change on the ride (per multiple resources) ranged from either 3850 feet of elevation change to another source that says it’s closer to 2900 feet.   Start elevation was at 5363 feet, Max elevation 6133 feet.  Regardless…..it’s a crap load of hill climbing!!

5.       The 5-9-ish miles of “false flat” into Wilhoit, AZ continue to suck and be the most frustrating part of the ride for me (think you have your brake dragging on your wheel ALL THE TIME).  I was more comfortable riding up the steeper switchbacks over the mountain and back into Prescott, mainly because I had breaks with downhill sections between the steep climbs.

6.       The last time I rode this ride, it took me about 4:30 hr/min or longer. I was done in 3: 56 hr/min (give or take the five minutes it took me to get through the ¼ mile stretch of Downtown Square with all the traffic and stop lights).

7.       I made several new friends and found out some of them are doing Boulder 70.3 Half Ironman in three weeks.  Now I’ll have some new friends to hang with in Boulder. J 

8.       I’m so happy with my compression recovery tights right now, that I’m now wishing I bought a top too. My legs actually feel good. After the ice bath of course J

9.       Ride successfully completed!!!!

Once I got home, I got in my ice bath and then put on my full length recovery compression hose.   I have to say that wearing them after my run on Saturday and my ride on Sunday. My legs are not sore. They feel pretty darn good. This makes me happy. And even though I did one of my longest rides with the most elevation, I didn't feel as tired as I have when I did this ride in the past. So I know I'm getting better on the bike. But I have to admit, when I got dropped so quickly it once again has made me really nervous that I am not as ready as I should be for Boulder. and it's starting to freak me out. 

Week Four-- Monday started with switching up my bike for swim since the pool was closed for Memorial Day.  I got in my bike ride on the trainer. Tuesday- I went to the Y and got in my swim for 2350 yds, I had planned to do my Monday workout, but I ended up getting out of work a bit early, so I went for my Wed workout.   My swim was good for the most part. I got in some good 100s under 2:00 min for all 6 of them.  I then jumped on the treadmill for the 10 x 400 M, the last time I did a "track workout" like this was in high school I think. What made me really happy, was that I ran these all at a 9:32 pace, and felt GOOD!!!  I only had a 1:20 min/sec recovery, but I still felt pretty good at the end of the workout.  Then after I was done, I headed over to a Tri buddy, who graciously loaned me his very expensive Carbon wheels to use for Boulder 70.3 and 140.6 if I want to.  I can't deny that I was very tempted to take his tri bike too, but decided since I have my bike really dialed into my body and position, I should just stick with that. So Wed, after work I headed over to High Gear, and got my bike setup with a full tune up with changing cables, true my front wheel from the "skull Valley" incident.  New Brake pad setup so I can switch from regular tires, to carbon wheels. 

 They are tubular...so I'm a bit hesitant to use them, but if I get in a few  practice rides before the big day, I just might go for it.  The only bummer, is that they won't get my brake pads in for the carbon wheels until next week, so no practice for this weeks 4  hr ride :(, and because they are backed up, I wont' get my bike until Saturday, so my Friday ride may be out.  Off to the Y and I got in my 3200 yds. My body was tired. I was tired. Work has been extremely busy and all of us therapists have been picking up pretty heavy loads, so mentally I have been fatigued. I ended up getting my workout in, but I did every other 100 with a pull buoy.  I just didnt' have any "getup and go" in me. I notice I'm back to a not so happy diet either, and my fatigue levels have proved it. So I stopped off at New Frontier/ now Whole Foods, and picked up stuff for my Sweet Potato Coconut Soup, then at Trader Joes, some Filet Minion.   Asleep pretty quick tonight. Thursday I woke up late ( again, happened all week), got in to work only a few minutes late thankfully. I ended up getting out late too, so I was just feeling pretty down, pretty exhausted, pretty low from my poor training week. 

All week, I've been feeling mentally drained, depressed, exhausted from training. And feeling just not good. So much so, that I was becoming homesick, and actually was getting teary eyed and crying in Sam's Club of all places. So when I got home, I found a "package" in the mail.  It was from my FC  Coach, Jillian.  We had briefly chatted about how I was just feeling frustrated, and down with my training, mainly my bike training, and how I feel like I'm not getting where I would like to be, and how I am struggling training by myself. And here in this package, was a photo of my FC AZ Teammates!!! Each one of them had sent me some encouraging words for training.  How even though I'm alone, I'm not alone. It came at a really good time. I ended up crying for a good half hour. Then I cried some more later, when I was writing them all a thank you privately.   

And I am so happy that Jillian knew exactly what I needed for a "pick me up".    I'm so lucky that I found Team FC and they took me in to train with them.   It was a really good release, and something that I needed. Knowing about all the other changes in my life that will be occurring this year, I was getting a bit overwhelmed I think.  The fear of the unknown, it can suck you in so quick and escalate.  I have a quote on my wall from Tough Mudder. It says..." DON"T FEED THE FEARS" I've been paying a lot of attention to that lately, cause I have been feeding those fears. Especially with my bike training.   So the picture and words of encouragement came at the right time. I have it hanging on my wall so I see it every day. I now have a small one, I plan to attach to the back of my training plan to look at when I have doubts creeping in. Thursday night was also Work Softball. it was a late game, 9 pm, but it ended up being a fun one, and we were clicking pretty well as a team. And we won, now 4-0!! GO MVRRH!!!!!

Friday I woke , so so happy it was Friday.  Work again was busy, I got out late again.  and since I had no bike, I decided to let it be a rest day. It was much needed. I had planned to do some chores and get the house cleaned up. But instead- got another 12 hour "nap".   Saturday I planned to wake early, get the dogs walked before it got hot and get in  my workouts. It didn't happen, I slept through my alarms and ended up waking up around 8 AM, it was already 80 degrees out. So no dog walk :(.  I got a late start, ate breakfast and got on my run around 11: 15 am. Which ended up being 8.5 miles in 86 degree weather, and 24 ish mph winds.  Whew!! That was a workout, But I was happily surprised that I was holding my 9:32 pace with no hip or knee pain.   I finished with a break down by the lake with some  beautiful views of Granite Dells.  Back at the Escape, I headed to the Y for my easy 2800 yds swim. Which felt really good after the hot run. The only frustrating part with that was that kiddos decided that the lap lanes was a good place to hit there ball, which after the third time I almost swam into them, the lifeguard thankfully stepped in, and kinda gave them a lecture to say out of my lane. And yes, there was no one else in the pool so they could of moved over, where I was stuck in the lane.  

Sunday I woke a bit earlier (finally) and got the dogs out for their walk, which at 7 :30 still was too hot by the end. Then off I went on my 4 hour bike ride with a 35 min brick. The winds once again were relentless. 10-20 mph head winds on the way out. I managed to get in 4 of my 6 intervals , but by then I was swearing  up a storm on the ride, I just couldn't get it to even out. And by 2;20 I bonked and had to take a 20 min break at the softball field, refueling and refilling my water I ran out of. I had decided then and their to just turn back home and finish anything left on the trainer. But then I thought about the picture and words from my AZ IM Team, and when I got to the road, I went up hill instead.   So I managed to finish my ride, and get in my 35 minute brick run, which felt pretty good for 86 degrees. I usually have a hard time training in hot weather, but I think the OSMO is really making it easier.    Finished with a ice bath and now my awesome recovery compression tights which have been a Godsend.  Did I mention my sexy bike tan lines are back???  

Finished the day with talking to Coach Jillian and planning out the next month of my training and talking plans for Boulder 70.3 in 13 days!!!   I have been feeling really good with my swims and my runs.  My biking is the area that I'm feeling stressed about. And Jillian is amazing with working with  me to help me gain more confidence in my biking skills. I really think I just need to get out on the Boulder Course, do the 70.3, gain my confidence back, and then ride/drive the full so I can see where I'm at.    Thoughts for this week?  DON"T FEED THE FEARS.  BE Patient with your training, TRUST Your

Training.  You are where you need to be. Remember it's about having fun and finishing strong.

What is Important Is to 

Believe in Something So 

Strongly That You're

 Never Discouraged.