Life isn't about waiting for the storm to pass....except this one time....

For the first time since September 2019, I got the opportunity to race a triathlon. There were so many obstacles between 2019 and this race day - a global pandemic that shut down racing entirely for most of 2020, a stress fracture that left me unable to run for approximately 8 weeks in early 2021, and severe thunderstorms on race morning - to say that I felt fortunate to race would be a huge understatement! Ironman Des Moines 70.3 was finally here!

The days leading up to the race were pretty terrific, I got to leave the state of Texas for the first time since February 2020 and go on an old-fashioned road trip with Erik across some states that I'd never seen before. The day before the race Erik and I met up with some of my Coeur Sports teammates for a short ride over part of the race course. Even though it was my first time to meet my teammates in person, it felt like seeing old friends again. The connections that we made during the pandemic year were invaluable and while it was a huge bummer that I never got to race in my 2020 kit, I wouldn't trade the friendships forged during a time of isolation and no races. The ride was fast and fun and it had me feeling really excited about the bike course that we would be racing the next morning.

Photo: Ruth Rickey

The forecast, however, was not looking as promising as that bike ride felt. I decided not to worry about the weather because it was beyond my control, but I really hoped that the race would happen, otherwise, we just took a really long drive to Iowa for a short bike ride.  The communication from Ironman and the race directors was spot on - we were never left guessing and our safety always appeared to be top of their mind. We received notification the night before that the race would be delayed approximately one hour, I really appreciated the extra hour of sleep. Upon waking on race morning, we received another notification asking us to stay in a sheltered location and wait an additional update coming by 7:30. Eventually I got dressed, ate some breakfast, and we headed to the race as the rain was still falling. Upon arrival, we learned that the race would start for age group athletes at 9:40 and that the bike course would be half of the usual distance (27 miles instead of 56). 

It was still raining as Erik and I made the one mile walk from the car to Transition, where my bike was waiting for me. I still wasn't sure that this race was happening and I felt nervous about riding on wet roads with all of those people (this race was huge with 2354 finishers!). I would be lying if I told you I didn't check the Ironman Lubbock website to see if they had openings for the next weekend (back-up plan, anyone?). But once I got into Transition, I found my groove and went about setting up my stuff. It has been so long since I've done this that I took a little extra time to double check everything. I left my sunglasses there as an after thought, not expecting to need them with continued rain in the forecast.

On the way out of transition, I ran into Erin who was also up from DFW for the race. It was great to have someone to talk to as we waited for our turn to start the swim and I also knew that Erik would enjoy hanging out with her husband Steve while we were racing. At 9:53 Erin and I found ourselves at the start line....at long last it was time to go!!

Swim                                                                                                                                        This was my first time to race the 70.3 Half Ironman distance since Ironman Waco in 2018 and the swim in that race was cancelled due to flooding...so going back from there this was my first time to race the 1.2 miles swim distance since 2016 (all my other race swims since then have been at the full Ironman distance of 2.4 miles). I have gained so much confidence in open water swimming since then, I was interested to see what my time would be. The lake was small and shallow and thanks to the recent heatwave, the water temperature was somewhere around 78 degrees. I heard from others that they felt there was a lot of contact in the swim, but I didn't think much about it while I was swimming. There were pockets that were more crowded and there were swimmers that I had to just get around because they were inconsistent in their speed and sighting. As I hit the halfway mark, I felt really grateful that I was not swimming the full Ironman distance that day. I was thrilled when I crossed the timing mat and saw 44:09 on my watch -- a 9:27 improvement! 

T1                                                                                                                                            I had my eye out for Erik as I began the run to Transition. I spotted him amongst the crowd and gave him a huge wave and smile as I began the very long run into transition....I'm not kidding when I say long run....it was .58 miles long! Maybe I should practice barefoot running straight out of the lake if/when I do this race again. When I *finally* made it to my bike I was grateful that I kept my sunglasses because the sun had come on strong while I was swimming. I got my bike and headed for the exit where I spotted teammate Elaina...10:47 later I was on my way to ride.

Bike                                                                                                                                          The bike course was 27.1 miles, half the distance of a typical 70.3 triathlon, but I wasn't sure what part of the course they cut and I was hoping that the portion of the course we rode the day before was still included. I took it more conservatively in the beginning than I would have liked, but I found myself nervous around other people on their bikes. I credit that to not racing (or even being close to strangers) in over a year. Once I got out to the main road I settled in and pushed the pace a bit. Soon enough I recognized our route from the previous day and I felt even more settled. There were a few times that made me feel nervous as the crosswind caught my bike. Thanks to the recent rain in Dallas, I did not get the opportunity to ride much on my race wheels and didn't quite have the confidence on them that I would have liked. The course was an out-and-back and it was fun to cheer for teammates along the way. I hit the u-turn and saw some of my fastest bike splits on the way back. I didn't think much about speed or power and focused on having fun. It was a blast! This is a great course - roads are smooth and the route is fast! Again, I found myself riding more conservatively as we entered Water Works Park and neared the end of the ride. There is always something to work on for future races. I finished the bike in 1:25:05 with an average of 19.35 mph.

T2                                                                                                                                            Back in transition, I switched into my run gear and sprayed myself with sunscreen. I'm also thankful that I kept that with me, although it did not do much good as I still got a pretty good sunburn on my back. I definitely felt rusty in there and could have been more efficient. Fun bike was done and now it was time to run. Transition time 4:54 - another thing to work on for the next race.

Run                                                                                                                                          Normally running is my jam. I came into triathlon as a long time runner and it is the event that I feel most confident at....except lately. Recovering from a metatarsal stress fracture in mid-December set my running game back a bit. This was only my 2nd time to run 13.1 miles since the injury. My confidence for anything over about 8 miles has not returned and I don't think that my endurance is quite there yet either. My plan was to find a steady all-day pace, click off some miles, and walk the water stations that were located every mile or so. This worked fine for me during much of the first loop and I held a steady mid-10:00 pace through the first 7 miles. My fastest mile was 9:40 and came during mile six when I saw Coach Jess, Ruth, Erik, and Steve - those cheers helped me so much! The second loop turned into a death march with the heat and the sun beating down on me. There is precious little shade on this course. I was walking more than I planned to or wanted, but forward is a pace and I was still moving! Seeing Kecia, Michelle, Sarah, and my other Coeur friends on the course gave me a boost here and there. Those smiles go a long way! I got a little more pep in my step during that last mile and I was so excited to turn that last corner and head for the finish. I think that you should celebrate every finish line because they are never promised. Being on that red carpet, hearing the announcer and the crowd again was pretty incredible and I tried to take it all in and really appreciate it. How lucky am I that I get to do these things that I love?! Run time: 2:32:14.    

Total time: 4:55:51

As my friend Kecia so perfectly stated, we are so privileged that we got to race on Sunday in Des Moines. I'm happy with how I handled the weather delay and the change in the bike course. I'm beyond thrilled with how I swam and I had an absolute blast riding my bike. I'm grateful that I can run 13.1 miles because when I signed up for this race I wasn't able to run a step. I have a whole list of things to work on and I'm thankful for that too because the challenge will keep me engaged and focused. I am grateful for Erik's support and encouragement both on race day and beyond. He listens to me ramble on and on about this sport that I love, he loves to ride his bike as much (or more than) me, and lately he has provided excellent kayak support for our weekly open water swims. 

This race knocked off the dust and reignited my fire. My fire for racing and triathlon has been lit!  have a fun calendar ahead of me this summer and I'm ready to do the hard work leading into Kerrville 70.3 in September. It feels great to be back to doing what I love, I didn't realize how much I missed it.  

Tap...Tap....Is this thing on?

I always have the best intentions of blogging....then life happens and blog posts don't and you've heard this story before. I enjoy writing and I think it is important to look back over my stories from time to time so I'm going to make an effort to make this happen a little more often this year.  Deal? Deal.

So what have I been up to since Ironman Chattanooga and my last blog post? Let me get you up to speed on what has been going on the last few months.

Ironman 70.3 Waco - October 28, 2018
As I recovered from Ironman Chattanooga I was also ramping up for Ironman 70.3 Waco.  I wasn't so sure how this would go, but I took it easy for a week before dusting off the bike trainer and setting that ridiculously early alarm clock again. The training itself was not so bad, minus one awful trainer triple brick in the pouring rain. Rain. So much rain. That seemed to be the theme of fall training, we were barely able to get in Lake Grapevine the week before the race because the water was so high. Which leads us to race week and an deja vu all over again. Swim? No swim? Short swim in cold water? There was a ton of speculation in the days leading up to the race; however, in the end there was no swim.  How is it the year that I improved so much in swimming all of my swims would be canceled? Isn't that how it goes? I was really looking forward to doing a complete 70.3 because I felt like I had a great shot at a PR since I had improved at swimming and cycling since my last attempt in 2016.

I had a blast at Waco, so much so that I am strongly considering signing up again this year even though it will be just a month and a half post Ironman.  We had a great group hanging out in our bunkhouse, watching college football and the World Series, enjoying views, and cooking dinner in the countryside outside of Waco. It was just a fun, super relaxed vibe. It was also great to race so close to home because there were tons of friends on the course and cheering.

I had a couple of goals for the race here in Waco. I had the best day ever on the bike in Chattanooga, but I paid for it big time on the run so my goal was to still bike strong but not suffer so much on the run. My second goal was to make a quicker transition from bike to run. We had another time trial start and I focused on settling in and passing people as I needed to. The result was 2:51:43 and an average of 19.57 mph - a 20 minute bike PR over my last attempt. I also had a goal to transition quicker and I got in and out in 4:17, which is a huge improvement over all of my recent long distance triathlons. As soon as I stepped off the bike I could tell that I was going to have a much better run.  I knew that there were going to be some hills on this course and Cameron Park did not disappoint. I got hot and tired and slowed down a bit on the second loop and finished the run in - 2:20:32.  In all likelihood, it would have been a PR race for me but I will never know for sure. I am so glad that I did this race, not only did I meet my two goals for the day, but I was able to practice some of the things that I learned in Chattanooga.  That run was so hard, I'm glad that I was able to end the season with a better effort.

Dallas Marathon Half - December 9, 2018
Once I recovered from triathlon season, I focused on running.  I thought long and hard about doing an ultra distance race sometime during the winter, but sometimes the body has other plans.  I ran a lot in November, but always had a little bit of a nagging "something" going on in my foot.  Honestly, it had been an off and on thing for much of the year I was just always able to stretch and roll and make it work.  I ran three times the week of the Dallas Marathon Half and by Thursday my foot was super sore and I knew that it was not something I would be able to stretch or roll away.  I felt better with a few days rest and set out to run the half marathon.

I love this half course and I love being out with all of my fellow runners in Dallas.  It turned out to be a beautiful day - cold at the start with the clouds giving away to beautiful sunshine.  I started out super strong and it gave me hope for the day, but I began to feel sluggish in the middle miles and by the end I felt like I was working really hard for the paces. I ended up running 1:58, but it didn't feel like the usual effort for me. My foot was very sore by the time that I left the race and I could no longer deny that I had a case of plantar fasciitis.

Cowtown Half - February 24, 2019
I spent all of December, January, and February working through plantar fasciitis - running about half my usual mileage, swimming a lot, cycling some, and doing more strength training and high intensity interval training. I signed up for the Cowtown Half at the Dallas Marathon Expo and it was a goal of mine to be healthy enough by race day to run.

Cowtown is another one of those races that I never want to miss because it is such a great day of running and friends. Thanks Glenn and Muscle Activation Techniques at Live Free Fitness and lots of stretching and foot strengthening on my part I made it to the start line.  The weather has been pretty sketchy around here lately, but we were gifted with a beautiful, sunny, and cool race day. I ran about 15 minutes slower than my average half marathon time, but I had very little pain during or after the race.  I consider that a huge success! Being there with the crowds and the hype was just the shot of energy that I needed to start me back on my journey to rebuild my mileage.

Sooo....what's next?
We are headed to Wisconsin! Ironman Wisconsin on September 8 is the Ironman race of choice this year.  I'm really looking forward to training cranking up again, in the meantime I'm working on building a strong and healthy base so that I can reach some high goals that I will set for myself.  I'll do a few fun trail races between now and then - Grasslands Half in a couple of weeks, Coyote Run in April, and maybe Possum's Revenge in May.  Ironman Waco 70.3 is also a possibility as I had such a fun time at that race and I would love to be able to swim and get that PR. 

So there you have it, the quick version of what I have been up to since Ironman Chattanooga.  One of my many goals for the year is to blog more often - y'all hold me to it, okay?

Kerrville 70.3 Run: Texas Flood

(Welcome to Part 4 of my Kerrville 70.3 story - make sure you catch up with the Prelude, Swim, and Bike before you read the grand finale!)

I racked my bike in T2 and looked at myself for the first time all day and I saw a filthy mess! Cycling on those roads wet from rain left me with quite a bit of road grime.  My feet were also soaked from all of the puddles.  I had already planned on taking a minute or two to put Body Glide on my feet and change into my toe socks as I had some big blisters by the end of the run last year at Redman. Blisters can be a huge issue for me and I felt it was worth my time to take some preventative measures before I took off.  Looking back, this decision probably saved me a good deal of grief on the run.  As I stood up and began to hustle out of transition, I noticed that my right hip was still a little bit tight from the bike.  I stopped for a moment and stretched and then I was off.

As with the swim and the run, my plan was to ease into the run by starting at a pace I felt like I could hold "all day" and then stay there until the closing miles of the race.  Coach Frank gave told us that the run course started with a very long and very gradual false flat that would make things feel more difficult than they appeared.  I was grateful for that piece of information and kept it in mind as I headed off.  The course was two loops of 6.55 miles, which made it easy to divide up in my mind, and it was along a walk/run path near the Guadalupe River.  I filled my handheld (already loaded up with Tailwind powder) at the first aide station and then did not stop again until the turn around at the far end, somewhere around mile 3.

The weather had already been quite interesting and I could tell by looking at the skies that it was about to get a little bit wild.  The big, dark clouds that were in the distance were getting closer and closer to us.  I prepared myself to run through the rain and just crossed my fingers that there was no lightning or thunderstorms in those dark clouds.  I made it to the turn around and walked a few steps through the u-turn section at the very end before heading back towards transition and the rest of the loop.  It wasn't long after then that the skies just opened up and dumped so much rain on us.  I could hear grumbles from those around me, but I was not about to let the weather ruin my fun.  I couldn't help but to think of the famous quote: Life isn't about waiting for the storms to pass, it's about learning to dance in the rain. This rain wasn't passing anytime soon and I was ready to dance!

I saw Mr K heading out on the run as I was making my way back and he called out to me that he lost about 10 minutes with a bike mechanical.  I was bummed to hear that since he is such a beast on the bike, but I was glad to see him safe and sound.  Racing with one's spouse can be worrisome as you just have to hope that they are okay and are having a good day because you often don't see them for hours at a time.

The rain kept coming and coming, it was running ankle deep across the running path in several spots.  I was a little concerned about blisters and the fatigue that running in wet, heavy shoes would bring (not to mention that I hate wet shoes and socks), but I decided not to focus on that and just wait to deal with it if it happened.  This race is especially mean as you run past the finish line four times before you get to turn into the finisher's chute.  Right after the finish line there was a huge bridge and many spectators were huddled under it seeking shelter from the rain.  I later saw an update on Facebook instructing all of the spectators to head to that bridge during the downpour.  It was a fun area to pass through because it was super loud and packed full of good energy.  There was one small out and back after this bridge and then I got to pass through it again on my way to the second loop.

My pace felt great so far, not too fast and not too labored - it just felt like an all day kind of run.  I also saw that my heart rate was staying fairly steady and was in a great range for that point of the race. I was pretty pleased when I finished the first loop in just over an hour.  A quick round of mental math told me...oh, who am I kidding, I'm not great at math on a regular day...but I knew that I was on pace for a really great run and I was still hoping to negative split the second loop.

My run at Redman was just such a mess, I walked way more of it than I care to admit and that hurt my pride a bunch.  I like to think of myself as a strong runner and a 2:54 half marathon was disappointing.  I had some very encouraging brick runs during training and they went a long way to build confidence in my run.  I didn't really have a time goal in mind for this race, I just knew that I wanted to run it well and feel good about it when I crossed the finish line.  I honestly thought that anything in the 2:20 neighborhood would be pretty awesome.

Coach Frank was hanging out in the Tri-Now tent on the course and he made me laugh each time I passed.  My favorite might have been "Hurry up, MK! I'm getting wet here!" As I began the second loop, I told myself that there would be no stopping until that u-turn at the far end, then I allowed myself one very short walk break.  This was probably the longest part of the run, it felt like forever to get out to that u-turn.  It was still raining too, sometimes just a drizzle and sometimes it came down on us in sheets.  It was during this loop that I noticed that the aide station volunteers had all been pulled and the aide stations had become self-serve.  This was one run I would never forget!

I saw Mr K a couple of more times on the run and we cheered each other on each time.  He was looking steady and strong and that made me feel happy.  The second "out" section of this run was definitely the toughest for me mentally - as the middle miles in races usually are for me  - just past the halfway mark, but not close enough to be to the "almost done" part.  I was tired, but felt nice and steady, it was just impatience starting to set in - gotta calm the restless mind.  The nitty gritty, time to dig in and focus on the task at hand.  After what felt like forever I reached the u-turn at the far end and walked about 20 steps.  And guess what? Running felt a lot better than walking so off I went again.

I love the last time through a looped course because it feels a little bit like a victory lap to me.  There is something uplifting about knowing that is the last time you will see all of the landmarks.  The way back didn't seem as long as the way out and as I passed by the finish line I knew that the next time I came by I would be making that turn.  As I approached the final miles, I knew that I had to go for the LOFO (last one, fast one).  My buddy Stude (The Encourager, remember him?) raced up at Redman the day before and cranked out an impressive LOFO despite the rough conditions.  As I made the last turn around and heard mile 12 chime on my watch, I dug in and gave it all I had.  The people under the noisy bridge seemed to know that I was headed for the finish and they gave me extra loud cheers. These are the moments we live for!

Finally, the finish line.  I crossed that line knowing that I had executed the best possible race that I could. I had no regrets and knew that I left nothing out there, my training was solid, my mental game was strong, and my race came together perfectly. That finish was everything that my finish at Redman was not. I had been waiting a year for that redemption, to put together the race that I knew that I was capable of, to live up to my potential. My official time was 6:21:05 - an hour and seven minute PR! Placing in my age group was not a goal, but I was thrilled to learn that I was 4th.

A couple of weeks later, I was talking with Drum while we were running on the beach in Port Aransas.  She shared that she believed that an athlete gets a limited number of "perfect" races in their lifetime and when they happen they should really be savored.  I believe that she is right about this and I know that I experienced one of those dream races in Kerrville. I've been working hard to savor it before moving onto my next big goal.  In looking back over the day, I can honestly say there is nothing I would change or do differently. And most importantly, I had an absolute blast! I can't remember the last time that I had that much fun racing.  I found myself moping about a bit in the days following the race simply because it was all over.  I loved the training and the race so much that it left a bit of a void when it was all said and done.

So there you have it, my Kerrville 70.3 story.  I'm not sure where I am headed from here, but I feel certain that it will involve a fast bike and a pair of running shoes.  Heck, I'll throw in some goggles and a swim cap too, if I must.  I know that this race was not a destination, but a fabulous experience a long the road.  I'm enjoying the ride and I'm waiting to see what is around the next corner.

Run: 2:06:03
2nd AG
Total: 6:21:05
4th AG

Kerrville 70.3 Bike: And She Rides

(Welcome to Part 3 of my Kerrville 70.3 story - be sure to catch up with the Prelude and Swim - I'll wait here!)

The energy coming out of the swim and T1 was incredibly good.  I noticed that the winds had picked up, but there was no rain yet and that was a good thing.  Time to take Vivace and go for a little spin!   The bike course was one giant loop that we rode twice.  We headed southeast along a highway for the first dozen or so miles before turning onto a beautiful country road for the next 8-10 miles then we headed back towards Kerrville on another small stretch of highway.  Once again, I focused on settling in and getting a good, steady pace.  My plan for the day was to not go out to fast on anything, but to get a good solid start.  Coach Frank backed up my thinking when he said these same things at the team dinner the night before.

I passed several people on the first five to ten miles of the bike, while I am a slow swimmer I am not so slow on the bike.  This was a little bit nerve wracking as we were riding on the shoulder of the highway at this point.  There wasn't a ton of traffic, but the surface was rough at times and there was some chip seal too.  Things really settled in for me once we made the turn onto River Road.  I wish that we could have ridden the whole thing on that stretch of road because it was really quite beautiful. We passed through a tiny town, but other than that there weren't many cars or people around.

The roads were wet by then and I could tell that it had rained in some spots, I was extra cautious on the turns and the downhills because this was no time for a crash.  The puddles only got worse as the ride went on, and I got rained on a couple of times.  It sounds like I got pretty lucky though because Mr K said he rode in a driving rain at points.  The last part of the first loop began to wear on me a little bit because I was so ready to see the end of it and be on the second loop.  I knew that this restless feeling might be even worse the second time around and I tried to prepare myself for it.

It was a bit of a boost to ride by the race site and start the second loop - halfway done!  I wasn't sure of my average speed, but I knew that my five mile splits were coming in consistently and at a good clip.  My heartrate was also staying nice and controlled and I knew that would serve me well over the course of the day.  I was eating and drinking on schedule and I felt pretty good, other than starting to get that "I've been on my bike a while" feeling.  My right hip was getting a bit stiff but I was able to deal with it by changing positions on the bike on occasion.

The first part of the second loop was even more treacherous this time because the wind had picked up.  The crosswind was so scary at times that I had to get out of aero just to feel more secure on the bike.  This also happened to be the section where the road was a little bit rough and where some of the faster guys were passing me so it was a bit of a white knuckle ride.  I was very ready to make that turn towards River Road.  I had a huge "heck yes!" moment during this part of the ride when I grabbed a water bottle from a volunteer at the aide station and jammed it into my aero bottle without stopping.  Seriously, that just makes one feel a bit like a badass and it is only the second time I have ever done it.

Now for some honest talk:  triathletes always talk about peeing on their bikes.  It seems to be a little bit of a badge of honor, for some odd reason.  I'd never given it much thought until I was on the backside of the course with no aide station in sight.  I kinda needed to go....could I wait for the next stop....did I want to get off my bike?  I decided just to let it go...and I laughed to myself about it for the rest of the day.  Who have I become?

There was a random guy out cheering on a small out-and-back section and seeing him the second time really lifted my spirits - especially when he pointed out that I had ridden nearly 50 miles!  I was so ready for this ride to be over, but I hadn't really realized that I was less than 10 miles from the end of it.  I saw several people on the side of the road with flat tires and I just triple crossed my fingers that I would make it into T2 without any drama.

I had set some very broad time goals for myself on the bike and on the run.  The bike was the bright spot in my 1st 70.3, which started with a dramatic swim and ended with a tough run.  That ride is still one of my best ever and I rode that one in 3:16.  I wasn't sure if I would be able to top that here, and still have good legs for the run, but I decided that I would be happy to match that time.  Spoiler alert: I beat my previous time by about 5 minutes.

T2 was waiting for us! I still know where my bag is!

I have grown and improved so much as an athlete in the past year, and I think that my biggest area of improvement has been on the bike.  I worked hard and made a lot of gains last summer and I was determined to keep my bike fitness during the off season.  I was fortunate to have discovered the Shawnee Trail Cycling Club and we join the Thursday night rides almost every week.  Riding with that group not only helped me maintain my skills, but increase them as I even moved up a pace group during the off season.  I would be remiss if I didn't mention my new bike in all of this, Vivace is one fast ride!

I had all of these things in mind as I rode back into Kerrville and towards the transition area.  I was having a great day swimming and riding my bike and now it was time for my most favorite of all - the run!

Bike: 3:11:05 (56 miles - 17.6 mph)
4th AG
5:24 T2

TexasMan Tri: She's Going The (Olympic) Distance

Did I ever tell you about the TexasMan Tri, my first Olympic distance triathlon?  It happened back in mid-May at Lake Ray Roberts.  An Olympic distance triathlon consists of a one mile swim, a 23 mile bike ride, and a 10K (6.2 mile) run.  You may remember that I did three sprint distance triathlons before my Half Ironman distance triathlon last year.  It was my plan to do an Olympic distance race during my training, but the epic spring rainfalls left most local lakes closed for the summer and forced many races to be cancelled.  I was looking forward to giving the distance a shot as it sounded like a good challenge.  I was also planning to use it as good baseline measure of my fitness level heading into training for my second Half Ironman distance triathlon coming up in September.  The swim would be fairly close to Half Iron distance and the bike and run were just shy of half the distance.

Post Race with Sandie and Andy (Pic: Andy)

Mr K and I arrived plenty early and went about the business of setting up our stuff in the transition area.  I am getting the hang of this, but still feel like a rookie at times as I forget important stuff.  This time I forgot to take my bike food out of my bag, but fortunately I remembered it before I took off. The weather seemed to be pleasant with temperatures in the low 70s and a slight breeze to blow around the ever-present humidity.  We saw lots of friends as we donned our wetsuits and headed down to the beach area for the start.  The sprint distance race started before us and Mr K and I were in the last two swim waves of the Olympic race, so we had plenty of time to visit with friends.  I think that we were all trying to distract ourselves for the chop that was happening out on the water.  We all knew that this was not going to be fun swim.

Hanging on the beach with Andy (Pic: Goat)

Swim
It probably took 45 minutes from the start of the race until it was time for my swim wave to go.  I heard that they were allowing more time between each swim wave to insure that there was enough kayak coverage to keep everyone safe.  As we stood on the beach, itching to get going, they announced that a boat was bringing in a swimmer from a previous wave who could not make it. Upon seeing this, I immediately thought "do not be on that boat." I wanted lots of open water swimming experience this training cycle, this would certainly count as experience!  We were finally off with a splash as the waves were hitting me in the face.  My initial thought was "I can't do this. I just can't!" I took a second to take a deep breath and focus on the task at hand.  I could and I would do this.

That chop was no joke (Pic: Andy)

The swim course was a triangle shape and my first goal was to get out to the buoy halfway between the start and the first turn.  It was not easy and I had trouble even keeping it in sight at times, but I did it.  Once I made it there, my next goal was to make it to the first turn.  I really couldn't allow myself to think about the fact that I was swimming out into a super choppy lake, forward progress was the name of the game.  There were a few swimmers around me and I just focused on staying with them.  I hoped that once I turned the first corner things would get better as I would not be swimming directly into the waves anymore.  It felt like I was swimming forever, but I made it across the "top" of the triangle and to the final turn.  Swimming towards the shore was a big mental boost - I was going to make it!  I thought that it might feel like a tail wind after the final turn, but it didn't quite work out that way.  I was so happy when I could put my feet on the ground and run towards the beach. Knowing that I could survive that choppy swim was a great feeling, especially after the swim drama at Redman 70.3.  My swim time was 49:11, good enough for 5th in my age group - I'll take it!

T1
I'm not sure that there is anything more awkward than me with the wetsuit strippers.  Maybe I should practice this at my next open water swim - haha!  I think that it is just not a natural skill for me.  A random button on my watch got pushed during my wetsuit removal and I spent precious time in transition trying to mess with it.  I was quite distracted when I heard Goat holler at me to go faster - I really wish that I could have some of that time back, but I consider it another lesson learned.  I got back to hustling and headed towards the bike course.  My T1 time was 4:33, smack in the middle of my age group, but I can do better.

Celebrating with Nikki, Mr K, and Nestor (Pic: Nikki)

Bike
I was super excited to take Vivace, my new bike, out for a race...after the most awkward bike mount ever.  I had been riding my road bike so much and the tri bike was still a little new to me, so getting clipped in and finding the handle bars was a little tricky.  I kinda slow rolled off to the left and hoped like heck that I wasn't about to lose my balance and fall over.  I was embarrassed too as Goat was standing right there and witnessed the whole thing.  The weather was pretty nice for the bike, not too windy and the sky was still overcast.  There were some rollers on the course which made it interesting and fun.  My main thought during the bike was to keep my cadence fast so I would have legs for the run. Since it was my first time at this distance, I wasn't sure what to expect or how to pace it.  I kept my efforts pushed, but manageable and focused on cadence.  I enjoyed the ride, but I was ready to be finished by the time we made it back to the park.  My bike time was 1:23:46 (17.3 mph), the fastest bike split in my age group.  I might be the most proud of that as I have worked hard over the last year to become a stronger cyclist.

Big smiles as I finish up the bike (Pic: Goat)

T2
I'm still working at getting more efficient with these transitions and I think that it is something I will get better at with experience.  This one was fairly uneventful and I was out of there in 2:32. Time for my favorite - running!

Run
Much like the bike, I thought about having fast and light feet.  The run course was two loops so I settled into a pace that felt slightly pushed, but manageable.  There were lots of faces to see as this was a two-way course and I tried to let that distract me a bit.  I didn't look at my watch until the first mile chimed and I was absolutely astounded to see 8:20.  There was no way I felt like I was running that fast....but I was really happy about it!  Taking Meb's advice and focusing on one mile at a time, working to run that mile the best I could.  I was thrilled again and again as the next two miles came in at 8:17 and 8:16.  The sun was out now and I could feel the heat and the humidity.  Where did that breeze go?  I felt fatigued a bit as I headed out on my second loop, but knowing I was halfway done was a good thing. I was grateful to see Goat's face occasionally, he is a great cheerleader!

On the run (Pic: Goat)

 It was during this loop that I remembered that I could pour water on my head - not sure why it took me so long to remember that, the first few warm weather races are rough!  My next mile came in at 8:48 so the struggle was real.  This course isn't "hilly" but there are lots of false flats that make it challenging.  Mile 5 was my slowest at 9:09 as I walked through an aide station just to rest for a bit. It was a huge boost to come to the end of the second loop and take the turn that headed towards the finish line.  The last mile was 8:31 - not a "last one, fast one" but I did rally a bit for the finish.  My run time was 51:27 (my watch measured the course at 6 miles instead of 6.2 making my average pace 8:33) giving me the 2nd fastest run time in my age group - I missed the fastest by 3 seconds, so close!

TexasMan Finishers! (Pic: Goat)

My total time was 3:11:31.  The results were never posted, the names were just announced during the awards, so I had no idea how I did in my age group.  I discovered later that there was a mistake in the first place person's time which would have given me 3rd place in my age group.  I never got this corrected, officially, but I am happy just knowing I did it.  All in all, I was quite happy with my first attempt at the Olympic distance.  It is a challenging race distance as it has you going hard for a few hours and I look forward to taking another shot it at sometime in the future. I am super pleased with my base heading into the next round of 70.3 training and I feel happy to finally have a successful long open water race swim, such a confidence boost.

St Paddy's Day Tri: Not A Rookie Anymore

Last March I became a triathlete when I finished the St Paddy's Day Triathlon.  I am not sure that I ever had that much fun on a race course and I was officially hooked on triathlons. I had some great success in my "rookie" year with two podium finishes and completing my first half iron distance tri.  I grew so much in my half iron training and I worked hard to keep that base in the offseason.  I couldn't wait to tri again and I was super fired up to kickoff the season at this year's St Paddy's Day Tri.  My expectations for myself had changed quite a bit in a year.  Last year, I was most concerned about finishing and having a good time.  Mission Accomplished.  However, I also noticed that I finished seventh in my age group last year and I made it a goal to improve upon that this year.  I wasn't sure if I could make the podium, but I sure wanted to give it my best.

Race peeps: Marci, Fred, me, Mr K, Keith, Nikki (Pic: Mary)

Last year, I was lucky to have Mr K there to cheer me on.  This year, he raced with me and he was cool enough to let me borrow his tri bike (trusty Blue) so we could have one last race together.  We would have many friends racing alongside us that day too: Keith, Nikki, Marci, and Fred - to name a few.  While I didn't have quite the entourage that I had last year, we still had a good group of friends there to cheer us on.  Hard to ask for a better day!

It is always a good day when Byron shows up!

Swim 300m
I never know how to seed myself in a pool swim.  Seed myself too high and I worry that I'll be "that girl" who is slowing everyone down because she clearly seeded herself too high.  But on the other hand, seed myself too low and then not feel the "urgency" to push from those around me. I think that I did okay this time because I ended up starting after Keith and Erik and in front of Fred and Marci.  I I certainly felt more comfortable knowing all of the swimmers around me.  It took forever before it was our turn, but we had fun talking and cutting up poolside.  My goal for the swim was to get through it smoothly and without any drama (see Redman 70.3).  Fred and I went back and forth for a while - he would catch me, I would get away from him, he would catch me, etc. I got out of the pool in 7:27 - smoothly and without drama.  Of course, looking back on it now I think that I could have pushed a little bit more, but I will chalk it up as experience.

Made it out of the pool (Pic: Mary)

Bike 13.5 miles
It is always a little disorienting coming out of the water and I was a bit surprised to hear people I know yelling my name as I ran into T1.  How fun is that though?  Gives me a burst of energy!  I got in and out of T1 in 1:26, which I feel pretty good about.  I am always trying to make my transition times better as I know that races are won and lost here.  I was happy to be on the bike as I feel it is an area in which I have made huge progress in over the last year.  Last year the bike course was 2 loops of a big square-ish area with the back "leg" of the square being hilly.  This year, it was 3 loops of one leg of the square - you guessed it - the hilly leg.  It was challenging, but repeating it that many times allowed me to become super familiar with the proper gearing.  Blue and I had a blast and I was grateful for Mr K for allowing us to have one final swan song together before I returned it to him permanently.  I love tucking down in aero and going fast!  Mary was the ultimate photographer/cheerleader for all of us and it was great to see her face on one of the loops. I rode the course in 45:14 (18 mph according to my watch).  I felt very pleased with my ride - faster than last year on a tougher course.

Blue and Me in our swan song (Pic: Mary)

Run 5K 
I rolled my bike into T2 and searched for my spot.  The transition area always looks so different with all of the bikes and people gone.  I spotted a bag that looked just like mine and I ran towards it...only to discover that it wasn't my bag.  This is not a common bag either, in fact, I have never seen another one like it!  I was thrown for a loop and stood still and frantically searched for my bag.  Of course, my eyes kept falling on the wrong bag.  It felt like I was standing there forever! I finally located it and tried to hurry to make up for lost time.  I got out of T2 in 2:15.  I have to work on that one next time, haha.  Running is my favorite and it was time to tango!  My buddy, Stude (The Encourager - remember him?) had "warned" me that he would be waiting for me on the run so I expected to see him.  What I didn't expect to see was Stude dressed in his infamous gorilla outfit.  I might have laughed a little longer if I didn't feel so out of breath from running hard.  The run course is an out and back and it was pretty hilarious to see the expressions on the other runners' faces as they ran towards us and spotted a gorilla running.  Eventually told me to keep on running hard and he peeled off to go and harass support other runners.  I spotted Mary, who had a bird's eye view, up on a bridge.  She told me that Erik was not too far ahead of me - I tried like heck, but I never did catch him.  I was so thankful to see the turn around and I was ready to head on back to the finish line.  I had one more encounter with my gorilla friend before the final push to the finish.  Last one, fast one is always my goal, and I pulled it off as my last mile was my fastest.  I finished the run in 24:09.  According to my watch, the run course was 3 miles even (instead of 3.1) so my run pace is not quite as impressive as it looks when calculated as 3.1 miles, but I'll take an 8:06 average pace any day!

Finally a picture where I look like I'm running! (Pic: Mary)

Total time 1:20:33
My total race time nearly three minutes faster than last year - my 2016 PR steak lives on!  Even better than that, it was good enough to earn me 2nd place in my age group and a coveted spot on the podium.  Man, I love it when that happens!  And just like that, I am a rookie no more.  I learned so much during my first season of triathlon and this race gave me some good ideas of what to focus on in the coming season.  I love that there are always new challenges to be found and new goals to be set.

(Pic: Mary)

The best part of racing is being able hang out with my buddies before and after the race.  It seems like everyone comes out to cheer for St Paddy's Tri as it is the unofficial kick-off of the racing season.  I got such a boost of energy from seeing everyone, I am so glad that I decided to give tri a try last year. I can't wait to see what my second season holds!

2015: A Breakthrough Year!

I love data and numbers and each year I look forward to compiling them all to see just how my year "measured up." I suppose that is the therapist in me, looking for a way to quantify the sweat and work that happens in the days between January 1st and December 31st. That being said, the therapist in me also knows that there is way more to a year than simply a list of numbers.  They provide a great measure for us, but a list of numbers does not tell the true story.  This year was a "breakthrough" year for me as I experienced more growth than I knew was possible.  Just goes to show you that turning 40 does not mean that one has to slow down, quite the contrary! 

Run - my first love, always.
I'm not one of those runners who keeps a daily run streak as it does not fit my training style or purpose.  I think that a daily streak would turn running into a chore for me, and is the last thing that I want to do. I have, however, managed to create a bit of an annual mileage streak for myself. In 2010 I completed my first ever 1000 mile running year.  It felt like a nice base of miles and I decided to keep the goal for the following year.  In 2011 I trained for my first marathon and my mileage got a slight bump up as a result and it put me in the 1100 mile range.  Once again, this amount of mileage felt good to me and I decided to challenge myself to maintain it for another year.  I finished 2015 with 1123 miles which brings my 1000+ mile streak to 6 years and my 1100+ streak to 5 years.  Can you see my love of consistency?!  I am down 38 miles from last year, but my training changed a great deal as I completed my first Half Ironman 70.3 distance triathlon this year.  I need to look back and find my all-time mileage total, I'm estimating that it is approaching 7,600 miles since I started this journey in the late spring of 2008.  

The second half of the year brought growth as a runner.  I found myself in a bit of a plateau after 2014 and during the beginning of 2015.  I just didn't feel like I was progressing as much as a runner and I began to think that perhaps I'd leveled off and maintaining my current level might be the way to go.  My Redman 70.3 training brought a different approach as I trained by heart rate and time instead of pace and miles.  I actually slowed down for a while (which felt like a huge leap of faith on my part!) and ended up getting faster.  The DRC Half on November 1 was my fastest half marathon of the year and the Dallas Marathon Half on December 13 was my fastest half marathon since the Oklahoma City Marathon Half in April 2013.  I had some strong training runs in November and December and I'm feeling optimistic about the coming year! 

Bike - the biggest breakthrough.
My relationship with the bike can be described as complicated.  At first, the bike was all about fun and a way to recover from the long runs of marathon training.  I was "slow" but I was okay with that as speed was never really the goal.  I upgraded my road bike and grew a good deal in 2014 - it felt great, but I knew that I would need to be much stronger on the bike if I wanted to be successful at triathlons.  I also knew that the success on the bike is a huge component in a successful 70.3 so starting in early June I approached bike training like it was my job.  Once again, training by heart rate really helped me to gauge my efforts and know when I should be pushing harder.  Mr K was generous enough to loan me his tri bike and I learned how to ride in aero and how to eat and drink on the bike.  I spent countless hours on the mean streets of Frisco and Plano as each Saturday brought another long ride, I was lucky enough to have Mr K by my side for many of these adventures.  I long and steady and I rode hard intervals, I dreaded the Wednesday morning trainer rides - but I got em all done.  I'll never forget that one August day, dreading the red lights because standing still was unbearably hot and actually made my heart rate go higher than riding.  These moments could have broken me, but somehow I emerged stronger and more confident.  My bike at Redman 70.3 was the strongest ride of my life and perhaps one of the things I'm most proud of for the whole year.  I ended up with 1676.57 miles on the bike in 2015 - that is 535 more than last year. 

I have made it a goal to continue my bike fitness even in the off season.  Mr K and I have joined the Shawnee Trail Cycling Club and have been making it out to weekly group rides consistently.  It was on one of these Thursday night rides when it hit me how much I was enjoying my bike and that I had truly experienced a breakthrough year. 

Triathlon - my new love.
On December 30, 2014 I signed up for my first sprint triathlon - the St Paddy's Day Tri on March 15.  I had no idea how this simple act would enhance my life, I can honestly say that I fell in love with triathlon in 2015.  Needless to say, my first triathlon went very well - so well that I did my second triathlon in April (and found myself on the podium!) and signed up for Redman 70.3 shortly after that.  Yep, it felt like a huge leap to me too - the girl who ran 25 half marathons before running her 1st marathon - but it also felt right.  You've heard the saying: If your dreams don't scare you, they aren't big enough. I was nervous, but I knew that I could do it...and I did.  And I can't wait to do it again in 2016.  I don't know when or where, but I have plans and goals and I can't wait to get going on those.  I've been working hard to build the base here in the off season, it is going to be great!

I ran 14 races this year, including 4 triathlons, as well as 6 bike rallies.  Race distances include: 6 half marathons (life total of 55), 1 25K, 1 15K, 2 5Ks.  I swam 99.25 miles and I spent 85 hours training in the gym, mostly all at boot camp and Pilates.  My long-time trainer and friend moved away in August as she got the opportunity of the life-time.  You may have heard of Jen Welter, she was the first woman to coach in the NFL.  I miss her and our time in the gym together immensely, but I appreciate the strong "mental game" that she left with me.  It has been awesome to see her do her thing on a national stage and I wish her all the best. 

Like I said, the numbers are fun, but they do not begin to tell the whole story.  I could not do it alone and have run, ridden, and swum many of these miles with my best friend, husband, and training partner Mr K. We constantly push and pull each other and I could not imagine doing it without him by my side (or sometimes just in front of me). It was his gentle nudge that got me into the pool on that hot August day.  It sounds cliche, but I fully believe that I have been given the best group of friends on the planet.  It has been an honor to cheer them on, both in person and virtually, as they have managed to accomplish nothing short of the incredible just this year alone - we are talking 50 mile runs, 100 mile mountain bike rides in Leadville, and so many Ironman triathlons.  They push me (and sometimes pull me) and encourage me to go beyond what I thought was ever possible. 

Redman 70.3, A Story in 3 Acts: Act I - The Swim

At long last Thursday afternoon arrived and it was time to head towards Oklahoma City for Redman 70.3.  Race week had left me a bit scattered, I think that it is my least favorite week of the whole training cycle (not counting race recovery...ugh.).  I was terribly distracted all week and had all kinds of thoughts, doubts, dreams, and nightmares.  What was I thinking when I signed up for this?  Do you realize how far 70.3 miles is?  What have I done?!  Add to that apprehension over allergies and a developing cough and I was a hot mess.  By the time we arrived in OKC, I had chills and felt like I was fighting off an illness.  Cue the frantic trip to CVS where Mr K and I purchased all of the decongestants, a Netti Pot (and bless Mr K's heart for helping me use this thing for the first time ever), and Emergen-C.  No time for illness!

I woke up feeling cautiously better on Friday morning and we headed out to the practice swim.  I wanted to see the course and feel the water before the rush of race morning.  It was also the first time I had the opportunity to swim in my wetsuit.  (Nothin like last minute!).  I'm thankful that Mr K was there to help me put it on, I'm sure that looked like quite the scene.  The water temperature was in the mid to low 70s, not super cold but much chillier than the warm lake I swam in during the summer.  It took my breath away at first then I settled in and had a nice swim.  I was one of the last people out of the water at the practice swim and apparently I stumbled upon a wedding as I came out of the water. Who gets married at a triathlon practice swim?  Crazy triathletes, that is who.  My friend Debby, who was also out at the practice swim, pointed out that a 70.3 or 140.6 triathlon would be the worst honeymoon ever.

Big smiles at the practice swim (Photo: Mr K)

I took Friday super easy and was able to nap and rest at the hotel for a good part of the afternoon. I was excited to go to race check-in and tried to just soak it all in.  Athlete meeting, money spent at the expo (all the Redman gear!), and it was time to rack my bike in transition where it would be waiting for me the next morning.  We enjoyed a feast of pizza at Hideaway Pizza, one of our Oklahoma favorites, before heading back to the hotel.  When we returned our buddy Stude stopped by for a pre-race visit and pep talk.  Lights went out early, but sleep was elusive at times.  I felt like I woke up every couple of hours and we ended up getting up before the alarm.

My first 70.3 was also the US National Championship (Photo: Stude)

Race day was finally here!!  We got parked in plenty of time and made the one mile walk to the start area.  The morning was cool-ish, compared the the hot summer mornings, with temperatures in the 60s.  The dark lake looked like glass as there was barely a breeze.  You just can't ask for better weather in late September.  So much excitement in the air, it was going to be a good day.  It was my friend Alicia's third time to do Redman 70.3 and it was nice to see that her bike was racked pretty close to mine.  The transition area was so busy - just bustling with athletes preparing their bikes and running gear for the day ahead.  I checked and re-checked my stuff and then headed out to meet up with Mr K and get into my wetsuit.  Mr K was so patient and helpful as I checked and rechecked my gear. I could hardly believe that it was about to go down!

With my beastly Iron friends Stude and Debby (Photo: Mr K)

I am such a lucky person as I had the best cheer squad out there rooting for me.  Mr K was joined by Drum, Baha, Ninja, Fi, TPG, and Robert - most of them getting up at an obscene hour to drive from Dallas to Oklahoma City in time for the start of the race.  It is a pretty incredible group of friends that I have and I'm especially reminded of this in moments like this.  I got some final good luck wishes from Mr K, the Ninjas, Drum, and Baha just as I was heading into the water.  Alicia and I laughed and talked as we waded into the lake.  It was go time!

It is impossible to look cute in a wetsuit & swimcap (Photo: Drum)

Swim - 1:06:53
I found myself fairly calm heading into the swim, just wanted to get through it as evenly and smoothly as I could. No drama, no wasted energy.  I was glad that I went to the practice swim on Friday because I knew how the water would feel, how it was shallow enough to touch in places, and how my wetsuit could help me out if I worked with it.  My swim leg was next-to-last so I didn't have to worry too much about a pack of faster swimmers swimming over me.  I got off to an okay start - the water was colder than I was used to and their were people all around me.  I tried to find my little "bubble" of swim space.  The course was shaped like a big rectangle that was sitting parallel to the shore.  I was just starting to find my rhythm when a couple of swimmers came around me.  One of them made contact with my face and that is when things went terribly wrong.  My nose clip disappeared into the murky waters and I knew that my race had just taken an interesting turn.  I never, ever swim without a nose clip.  I have plugged my nose since I was a kid, it is just something that I do.  I know that I should have been better prepared and I even had a spare clip....in my bag on the shore.  Womp. Womp.  Never again will this happen to me - huge lesson learned right there in that moment!

And we are off! (Photo: Mr K)

Sooo.....here I was, early into my swim and with no idea how I would finish.  I looked out at all the buoys and had a brief "oh my gosh this is impossible" moment before I took a deep breath and went back to work.  I swam with my head out of the water for a little bit, but that was quite difficult and tiring.  Then I decided to put my face in the water and give it a shot.  It was terribly uncomfortable as I am not used to breathing this way, but I was making progress.  I saw a kayak near the first turn and made it my goal to get to the kayak so I could take a break and regroup.  The kayaker was great, told me that I had great form and talked about how special it was to be doing a race like this, and that he and his daughter did the full 140.6 distance at Redman the year before.  I took the time to catch my breath and gather myself for more swimming.

The look of "what just happened?"

I swam to the next turn (the short side of the rectangle) and took a moment at the next kayak.  While here I heard myself making a terrible cough, you know the kind that sounds like it might be a precursor to barfing? I'm thinking that I was swallowing some of Lake Hefner.  I saw the next kayak 100 yards or away and reasoned that I could just swim kayak-to-kayak all the way through.  A few minutes later I was frustrated and winded and I flipped over on my back to take a break. This is when I discovered that I could make good progress whilst backstroking....so backstroke I did.  I was actually holding a pretty good pace compared to the swimmers around me and those turn buoys were getting further and further away.  Not ideal, but forward progress is the name of the game!

I worried that I might be killing my shoulders for the bike, but kept on going. I think that I might have had a more decent swim time if I'd figured this out earlier. All those hours of training spent swimming and I backstroked half of my 70.3 swim. Ridiculous!  I was never so relieved to get out of the water and found myself laughing and shaking my head as I stumbled to the shore.  What the heck just happened?  No time to dwell upon it because it was time to ride my bike!