Month Five- Post 70.3 Race- Long Month, It's a Blur, Ironman Fatigue, Feeling It.....

                    Distance                        Time

SWIM        111,452 yds                  47:31 hr/min

BIKE          1109.34 Miles               88:01 hr/min

RUN            279.25 Miles               53:00 hr/min

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OVERALL:                                    188:32 hr/min

My next three weeks of training have been a bit of a blur. I finally just posted my race report this  past week. My parents followed me home to AZ, and spent two wonderful weeks, hanging out at my house and exploring the area. The dogs loved not being in the crate for two weeks, and hanging with "grandpa and grandma". My Parents also survived two weeks with no TV. Watched the most movies they ever have in their life! LOL and managed to stay awake to watch them!  I'm very sad to see them go, but happy they currently are back home and safe and sound.  

My brain is a bit fuzzy yet, as I've been so busy with work, training, and my parents visiting. So this blog isn't to exciting training wise, and not as detailed as it probably should be, It's more journal like for what I did with training, my parents time here, memories.   Offically  Week One, was Race Week. So only three weeks are posted  here on this blog.  

Ok, let's see what I remember...... back to training....

Week Two

Monday-  After the race in Boulder. It was a rest day, thank goodness, so I slept in sort of. Then met up with my parents, and we went exploring downtown at Pearl Street Mall. Had Breakfast downtown, Found some fun things to purchase, and Dad "pet" and Elk, debated if Crick-ettes would be a good protein source on the bike for Ironman ( no, no I don't think so!), as we got back to the Escape, I got my first parking ticket!! (I had payed the meter, via App, but I didnt have any proof in the window. I appealed it when I got home, and they said I was okay and cleared, so no ticket)  We headed to a mall about 30 min away, for Mom to look at some Pandora charms. She recieved a bracelet for her retirement, and $ to purchase some beads, She got a bicycle to represent me, and actually bought an Ironman charm as well!!  We ate dinner at California Pizza Kitchen, and then we headed back to hotels to pack. All of us were in a daze, I think the rush of my parents to get out here, retire, etc had caught up with them. Or plan was to  have them meet me at the rental and we would head off to AZ at check out. 

Tuesday- I was up early to get in my 2:00 ride on the Ironman course, but I literally bonked on the ride about 40 min in. My legs were toast from the race, and I was just sore. My back was hurting still and I decided to call it.  So, Headed back to the rental and took a shower, finished packing and waited for Mom and Dad.  Once they were there, we organized our driving plans, and headed home for AZ!!  We made it to Albq. Had a few issues with finding a hotel, but we made it to the West side of Albq.

Wednesday- Woke and after breakfast, we headed on our way to AZ!!  Stopped at the AZ State Line to get a photo of Mom and Dad, I still have one of them when they came to drop me off when I first moved out here in 2002.  We made it home to my place around 4 ish and ordered take out from Left-Ts and just relaxed for the rest of the night.

Thursday I got in my run. I had planned to get up early to get in my swim, but I was feeling super drained and tired from all the traveling and the race on Sunday, so, I just ended up with a hour run in the evening. Took the parents out to explore downtown Prescott, hit a few shops, ate at The Palace. Got one of my favorite photos of the trip!!!  Mom and Dad walking on Prescott Square. Makes me so blessed to  have two of the most amazing, kind, loving parents. They are a true inspiration. I just wish that one day I can find what they have.  

Friday - I was back at work.  Once home, I jumped on the trainer and got in my bike ride, and then my transition run. I was feeling ok for the first time since the race. But it was a short workout.

Saturday- I woke semi early, got to the Y around 8 ish, and got in my longer swim. But I had planned to go and get in my run. But I was feeling pretty crappy after the swim, and so I ended up not running as planned. I was still not recovered. My parents were tired too, so we kinda had a movie/nap marathon! LOL

Sunday- I had a 4:00 bike, I was hoping to get out at 6 ish, ended up 7 ish, and was done by 11 ish, as I went to go do my transition run, my dad, bless him, ran to the store to get me ice for my ice bath when I was done.  And after I soaked away in the bath. We all relaxed with a movie and just vegged out for the night. 

Week Three

Monday- Had just a nice easy 3200 swim at the Y, and then headed home. It's been really nice with my parents here. They have been really helpful to me. Dad had dinner cooked by the time I got home, I could just relax and enjoy spending time with them. They headed out to Sedona and got in their red rock fix.  

Tuesday- I was home after work and on the trainer for my workout and my tranisition run. I'm not sure what happen, but I got knee pain reminiscent of my AZ IM 13 race :(  So I got in some stretching, relaxed, and after consulting with my coach, decided to skip my long run for Wed. In retro spect, I think that pain was from not getting in enough miles on the bike,  prior to the race, then going hard at the race and going more then I have in training.   Mom and Dad explored downtown Prescott again, as they didn't get to check out all the shops, and wanted to revisit a few. Dad got some interesting "items' at the store. 

   

Wednesday-  Headed out after work got in my swim, my knee felt okay, but I'm glad I didn't do the long run. So I got a bit of a breather, and much needed recovery.   Celebrated Kahlua's 9th Birthday!!! He got to enjoy some Frosty Paws!!

Thursday- Blessed Day off.  Got in some quality time with the parents, and just relaxed. I feel like I've been going non-stop and haven't had time to "veg out"

Friday-  I was back on the trainer  and a transition run. Which I was  happy to report to my coach that my knee felt better.   I was happy the week was done, but sad that my parents would be leaving after the weekend.

Saturday- I was up early to get in my swim, and then home to go to Jerome with my parents, and take them over the mountain and explore the town. Mom picked up a few nice things, then managed to climb three flights of stairs with her knee that likes to give out and we ate at the Haunted Hamburger. The view was pretty amazing, and while it was pretty darn hot. I think they enjoyed the little town. I did run down and grab the Escape so neither of them had to go down the steps, and we headed home.  Once home, my "plan" was to do my run in the heat of the afternoon so I could get some acclimation to the heat for the race. Well, I must of been pretty overheated /dehydrated from Jerome. Once home, i knew I wasn't going to be able to run, I felt a "red Zone" moment coming on. And with the memory of the 70.3 run in the heat in my head. I knew I wasn't going to do it. I still felt pretty tired from everything. So I enjoyed my nap, and we watched another movie before heading off to bed.

Sunday- I had a 5:00 ride to get in. I wasd determined to get this ride better. So, was up by 6 am and headed out around 7 AM.  It was hot, but good training for the race. So I paced myself good,, but I kept running out of "gears" on my bike, so My cadence was pretty low at times. I did take a salt tablet every hour and was staying good on my nutrition. I was finally having a good ride!!! Then after salt tablet three, I realized I had to much. So I found salvation in a gas station and got some cold water, and a "Nectar Of the Gods" drink  aka Coke. and was able to finish the ride strong. I FINALLY, had a good long ride. So I hope to recreate this for the next few long rides. But I'll need to adjust the salt tablets to maybe every 1 1/2  hour so I don't have the same issue.   Once Home, I had no recovery run, but my dad still ran out and got ice for me.  And then we headed into town to get them what they needed for traveling and heading home.  Once home, I helped Dad pack the truck. I was starting to get teary eyed, I was really going to miss them. I have been so happy to see them, and have them finally out to visit me. They had a really good time. So good, mom didn't want to leave, and dad commented how it'd be nice to buy a home here, and if the house i was currently living in was for sale. He really liked the community and got to know a lot of my neighbors....better then me! LOL  

Week Four- 

Monday- This was a rough day. My parents left. Well, I left first, heading off to work. I got the "cowbell" send off. I was pretty darn emotional, as I really just was going to miss them a lot. I hadn't seen my family in over a year and a half. The last time I was home was Sept of 2012.  So, it was harder then I thought. I'm sure my coworkers thought something was wrong as I broke out in tears several times during the day.  After work, I called to see where they were, headed for Santa Fe for the night. I got in my swim at the Y, and came home to a empty house.  Cried again, and called them to make sure they had landed in a hotel ok.  then relaxed and wrote up my race report....finally. 

Tuesday-  I woke feeling exhausted with all that happened.  Had a Home eval in Clarkdale, and got teary eyed again as I looked up at Jerome on the way there. When I got home, I was supposed to do my bike/run workout. But I was so exhausted from the last few days, that I just needed to lay down for a few minutes.  when i woke four hours later, I excepted my body needed the rest vs the workout, and I turned today into my Day Off.

Wednesday- I headed to the Y after work and got in my long swim for 3000 yds. It felt pretty good. Once I was done, I was trying to figure out how i could get my workouts in I missed. And I decided that It was more important to get in my bike then the hill run. so home I went and on my trainer. My knee was abit tweaky again. But when I finished, I was okay, did some stretching. Got in a hot shower, and went to bed.

Thursday- I had the day off since I'm working on Saturday. I woke later than planned, but it worked out okay in the end. I was up and packed, out the door by 7:45 am, dropped my stuff off at the Y, then drove over to drop off my Escape to get the brakes replaced. Ran back to the Y and did my 1:30 hill repeat workout on the treadmill to make sure I got the correct grade. Then I got in my Satuday swim of 2100 yrds. Then I waited for my Escape to be done. So I sat in the Lobby at the Y for about a good 45 minutes. which was nice, because I was able to catch up on some things and get some stuff organized that I brought along with me. Then when they called, I walked back to get my Escape, and she's all ready to go for her 2nd trip to Boulder at the end of the month.  I  ran a few more errands, got oil changed, and home around 3:30 pm. Had a good hour chat with my Coach to de brief on my race in Boulder for the 70.3. Review the "Home Stretch" of my training plan. Watched and enjoyed the Monsoon and the rain coming down. Then called home to find Mom and Dad made to home to Jackson and were unpacked and home.  So glad they are safe at home. But still really miss them. Got some amazing Sunset shots for after the monsoon, and listened to the thunder roll into the rest of the evening.  

Friday-   Happy 4th of July!!  Had to work today, and another long day at that. I was home and on my bike trainer and then my recovery run, getting down around 7 ish. Noted my right knee is still feeling a bit "tweaky".  Had a hot shower, foam roller.   Made dinner, and to bed. I actually fell asleep by 9 am, so no fireworks for me.

Saturday-  Back to work I go, and busier than usual. All of us therpists are ...tired. While I love my job and I love my coworkers, I'm so tired.  I ended up workign 44 units of tx time. We all had an insane amount on the schedule. A fellow coworker pointed out that if that was all individual treating, it would equal out to about 11 hrs of treatment time. Well, that explains why I'm tired. I got home from work and managed to drag my butt out the door for my 2 hour run and miss the monsoon rolling in hopefully. I ended up doing a couple "laps" around the sub division. with some funny looks I'm sure from neighbors. I was instructed to keep the intensity down if my knee hurt from my coach.  So when I started my run, I felt good, so I tried to say within myself and my zones. I did however, by the 4th one, start to feel like it was to much, so I toned it down a bit. And after a pit stop at the house for a refill, I headed back out for round two at a slower pace.  I managed to get in 10 miles in 2 hours, Now I actually think I could of gotton in more, but at the end of my 6 X 12 repeats at 9:30, I had to walk. I could of ran and pushed throught it, but I had to remind myself this is just a training run. So I walked, and I walked. I got home, and got my recovery drink on board right away as i sat on my foam roller and worked out kinks in my legs, back side for the next 1/2 hour. Then Hot shower. Then recovery tights. I'm not going to lie, I was sore.  I began kicking myself for not stopping sooner. I knew better.   So, Off to bed I went after dinner. I got all my stuff ready for my ride for tomorrow, and checked the weather determining what I could do if I lost out on riding time due to monsoons. I decided that I'd have to be on the road by 6:30 AM, and hopefully be done by noon to beat the storms. Off to bed,  But I couldn't sleep. My back was now making itself know. GRRRRRR  It was going to be a long night. 

 Sunday-  I woke to the alarms going off. I woke feeling drugged. I ended up having to take a Vicodin cause my back was not happy with me last night. When I went to get up to let out the dogs, I was moving very slowly...I felt about 70. I was also acutely aware of my sinus/migrane headache. And cursed myself for not remembering to take any allergy medications. I attempted to stretch out my back while letting the dogs out, only to hobble back to my bed with a promise of just 15more minutes..... 

 

Well, I slept until noon. Still waking with a nasty headache, sinus pressure, sore back and knee. Giving into the fact that even just a small ride on the bike trianer would probably do more harm than good. :(  Damm. this was my long ride this week. I NEEDED to do this ride.  This was one of my quaility workouts, and I just couldn't muster up enough energy to do it.  I was just so TIRED, I couldn't find the energy to do more then sleep.  I also determined that I didn't do my nutrition right. looking back, I burned almost 1000 calories from my run. I didn't replenish that. I only ate my dinner, and I know I didn't drink enough water either.  So lesson learned, again. ( this would explain my shopping today also, where I had more liquid beverages then food in my cart!!!)   

Perhaps this is my Ironman Fatigue setting in, perhaps it's the let down of my parents being here an visiting for two weeks, and now finally home and safe from traveling. Maybe it's knowing I'm 30 days out from Boulder Ironman, or the start of the monsoons and weather change. Or basically the combination of all of these things that finally caught up with me.   My body said, "oh hell no, If you won't take a break, them I'm taking one  for you."    I realize that I have the fitness in me to do my race in Aug. I'm just putting in  the miles with quailty workouts to help make it hurt less. :)    I had a really good talk with my coach about my training plan and being in the home stretch. I'm glad she was willing to change up the plan and give me a longer taper the last two weeks. While I liked the plan she first sent, I know that I'm hitting my burnout stage. I'm ready to just do the race!!! I'm ready to sleep in on my days off.  So I'm struggling with motiviation at this point. Again, I believe it's called, Ironman Fatigue. I'm at the height of my training. And I'm tired!!   So, I spent the day resting, I ran into get some healthy food, and had buffalo burgers and brussel sprouts for dinner.  So my knee is currently Kineso taped up.  Focused on getting in fluids, nutrition and getting my body back and ready to go for my final big week of training. Then it's Taper Time!! 

 

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!!!