I spent the first weekend of November in Panama City Beach where I was able to watch several athletes I coach compete at Ironman Florida. I even got to volunteer as an official ‘POINTER’ on the bike course! Two comments regarding this experience- 1) Porta Potties that are easily accessible to the volunteers would be nice and 2) It was FREEZING out there!

After a quick trip to Ironman Florida and back to Texas for a couple of days I was a little disheveled as I headed to Clearwater for the 70.3 World Championship. However, once I arrived in Clearwater, the serenity of the ocean helped me to get settled as I attempted to dial into race mode.

Even though this race had been on my calendar since April, it still snuck up on me and I felt mentally and physically unprepared. I flip-flopped on this race several times, and yet, there was always this nagging voice that said-go. So, I went. I don’t like to race injured and often question the sanity of those who do, but by the time this race rolled around, I was on the road to recovery. However, the fact remained-I had done very little training since IM Wisconsin.

Swim-Choppy, but not as crowded as IM Wisconsin, so that was delightful…and this time I only got knocked and/or kicked 4 separate times during the swim. Swim time still wasn’t all that great-so I was a little disappointed. Swimming was actually the only training I had been diligent about since IM Wisconsin!

Bike-Five miles into the bike my groin was already bothering me when I went into the aero position. I was pretty bummed about this, but I had two choices…I could either pull out of the race, or adapt. I pulled back on the effort and sat up out of the aerobars quite frequently. This helped the groin but it hurt the pride. Thankfully around mile 30 my groin started to feel better even in the aero position but power output was still affected. That being said, I knew that the groin issue was not completely resolved going into this race, so really-I should not have been surprised. Bottom line-I was passed by a LOT of people on the bike.

Run-Thankfully my groin did not bother me at all on the run, and I felt strong from the get-go, with the exception of this slight stomach distress that just teetered on the verge of becoming a major problem. I am grateful that it did not come to a head on the run, but it certainly impacted my nutrition and hydration. That being said, I am very happy with my run at this race.

The biggest lesson I learned from this race is that if training has been compromised then goals must be set accordingly. More importantly, if I tell myself that I am ok with adjusting my race expectations then I shouldn’t make excuses for the results…accept them, and celebrate what was achieved. I admit…this was/is a tough one for me…I guess it is a work in process. I am learning to acknowledge the good, learn from the “do-better next time” and appreciate that I have healthy body that CAN race. I also learned that entering a race with ZERO performance goals is not the best way for me to operate. Without the goals I was unable to mentally prepare for the race in a manner that is necessary for peak performance.

So, that is it for the 2010 TRI season. I am eagerly anticipating 2011, but, for now, I’m going to enjoy some downtime!

Our choices impact the experiences we have in life and often time define us. On Sunday, I had a few choices to make as my race day unfolded! The photo above captures a defining moment in my race because it was at this point in the race when the option of stopping, slowing down, and settling sounded sweeter than pushing through.

Pre-Race: I arrived into Madison on Wednesday and was very happy with the last minute decision I made to change my hotel. By some miracle, I found a last minute room in a hotel that was about 5 blocks away from race site. It was ideal. My best friend (who just so happens to also be my little sister), Krista, arrived on Thursday and she immediately took on the role of my Ironman Sherpa for the weekend. I was able to visit with Tristan and Doug at the Timex truck and even shopped a little at IM Village before the race. Yep, this was all in an effort to be more relaxed and just soak in everything I could from this experience. In my previous Ironman races I had the rule-no shopping until post-race, but this time, I said forget that! I reversed my thought process and instead, I chose to believe that by purchasing the IM Wisconsin clothing prior to racing, I was creating my own destiny. On Friday evening I attended the athlete Welcome Dinner with my sister and another friend, Jon Walk (super-photographer of the race photos in this post), and then my support crew was complete when my husband John arrived on Saturday. With bags dropped off and my Orbea Ordu turned in on Saturday, I was still remarkably (and surprisingly) calm that evening.

Race Day: A quick summary would be…I survived the swim, I paced the bike, and I ran scared.

Swim: Ok, this was rough and tough. Even though I had not raced an IM since 2006, I had not forgotten that getting hit, kicked, and punched was part of an IM swim. I just didn’t expect it to last for 75% of the 2.4 mile swim. Wow. This one was crowded. Probably the roughest swim I have had with respect to crowding. I would take about 5 strokes and then run into people and instead of continuing to swim, it was like a traffic jam. I made the decision to go real wide and just stay clear of the other swimmers. I tried heading back into the buoys on the back side of loop 1 but it was still too aggressive of swimming for me. I just kept thinking-it is a long day…survive the swim…not worth the fight. I came out of the water with one of my slowest IM swim times, but it is hard to compare one IM race to another because they are all so different. Anyway, I came out of the water 11th in my division.

Transition: Methodical. Or, as my coach commented to me-SLOW. I think methodical sounds better. My thought process for the bike was to treat it as a training ride, so I took my time getting changed into dry clothing, put on my arm warmers, and Nathan hydration pack and set off for the 112 mile ride.

Bike: Coming from the Houston area, the morning air was slightly chilly but by having on dry clothes and arm warmers (which I took off fairly early into the ride) I avoided shivering and wasting energy. I had my hydration strategy mapped out and since I trained all summer with the Nathan hydration pack, I decided to race with it as well. It worked fabulous for this race, and I didn’t have to worry about slowing down for aid stations until I was into the second loop of the course. My plan for the bike was to ride comfortable for the first loop (defined by-was I able to talk?) and then gradually pick things up with the mentality that the race began at mile 80 on the bike. I stuck to my plan on the bike. It was not my fastest bike split in an IM, but with this course being known for its rolling hills, I think it was the smartest I have ever ridden in an IM. My bike split was the 5th fastest in my division and I did bike faster than my goal time, so I was very happy with my bike. The Orbea Ordu is not only a comfortable ride but it handled the climbs and the descents well. I love this bike. I also think that training in Minnesota all summer with the Alex Bike Club was a big help to my bike strength. I cannot believe how fast the miles seemed to go by…then again, the fan support on this course is beyond wonderful. I was just so taken away by all the people enthusiastically cheering on the racers. It may be one of the toughest bike courses on the IM circuit, but it is certainly the friendliest. Thank you spectators! 

Run: [Yes, T2 was another full wardrobe change and a slow, methodical process] The run is the most mental part of the race for me. Even though 2 of the 3 disciplines are finished, the 26.2 mile run still makes for a long road ahead for the competitors. Immediately out of T2 I was greeted by Krista and John and I stopped to give my hubby a thank you kiss and to let him know I was doing ok. The first mile along State Street is an adrenaline rush with all the fans cheering everybody on so loudly…you can’t help but run fast by them! Then, what goes down, must of course, come back up. While I had heard this run course was flat, I would have to say that in terms of a Houstonion…it is not flat! Thankfully, the fan support helps propel participants forward and I appreciated all the other Team Timex athletes who came out to support and cheer for us as well (Mark-thank you. You were at the perfect spot when I needed a reminder to relax!). What I am most happy about the run is that not only did I nail my goal pace, but I nailed it with only looking at my Timex 3x during my run to get my splits. I used the Timex Global Trainer in training and so I knew by RPE how my HR and pace matched up. I think if I had been looking at each of my mile splits, I might have tensed up when I went off pace (b/c I did fall off pace during some miles) and this way I just had one less thing to worry about. The run was tough-I started out feeling good but early on I knew that I was just on the edge…my entire torso was so tight and sore, like somebody was squeezing me and I had a tough time taking anything in. I started walking the aid stations at mile 8 and I remember thinking-How am I going to get through this? I have 18×1 mile repeats with a short walk recovery interval! It was at that point in the race where I began to focus on one mile at a time. By mile 19, I was ready to give into the desire to just walk, but by then I was thinking that a Kona slot was within reach and I wanted that slot so bad! I made the decision to keep going and to be the author of my finish. I wanted the ending the way I had envisioned it. I did not want to settle. And because I had no idea where the next athlete was behind me, I just ran scared. My legs wanted to give out on me, but I knew that I would not be happy if I didn’t give it all I had to finish this race. There was one final cruel hill in the home stretch, and then I could hear Mike Reilly…the voice that means so much to IM finishers. I was filled with gratitude, joy, and exhaustion at that moment. Every IM finish is special and it never gets old. I finished. I collapsed (but I did not have to make a trip into the med tent!). And, to top it off, I got a Kona slot. Oh, and my run split-3:29:25-with a goal time of 3:30.

It really was the finish that I had dreamed about for so long.

Shout out:

Timex-I am so honored to be a member of the Timex Multisport Team. Our Team’s sponsors provide us with superior products that help us athletes to perform to our potential and help make race day go a little more smooth.

My family-John and the girls have been pretty supportive about my return to IM racing. I cannot thank them enough for their patience and understanding, and most importantly for putting up with me pursuing my dreams. A special thanks to Hanna, my youngest, whose determination and stubbornness may push my buttons at times, but deep down she reminds me of somebody else I know real well. Her final words before I departed to Madison- “Mom, try to avoid the med tent.”

My Coach, TJ Fry-After some begging, I was able to drag TJ back into the world of coaching, and I am very grateful. His sensible approach to training is what I need to keep my OC training tendencies in line.

But, the weekend was not entirely wasted, and I do get to share one race report…my youngest daughter, Hanna, completed her first, and as she tells me post-race, her ONLY, triathlon. On Saturday morning, we accompanied Hanna to the Chisago Lakes Kid Triathlon. I was so proud of Hanna for giving it a ‘tri’ and well, I am still holding out hope that she will learn to love the sport.

I detect a smile here in the photo even though as she ran by me she said that she hated this sport. Of course, post-race she told me that she is a girly-girl and that she was going to stick with cheerleading. Hmm…I’m not finished with this one yet!

It is amazing what one forgets when they do not practice. It is one thing to instruct or tell others what needs to be done, but to actually put it into play for oneself is not always as easy as it sounds. I felt out of sync for this race…would I know how to pace, would I mess up in transition, would I forget to do something…were just some of the thoughts running through my mind. Thankfully I had many friends and their families there to provide moral support and encouragement. It certainly felt a little different being on the other side of the game in this situation (meaning being a racer and not a spectator), but there was comfort in knowing that I would have the opportunity to see many of them out on the race course with a 4 loop run course.

Race morning arrived after a surprisingly restful night of sleep. However, my roommate and I spent a little too much time gabbing race morning and were alerted to the time when we received a phone call from another friend wondering where we were…WHOA…a quick adrenaline rush meant a quick little jog over to transition with 15 minutes to spare. Certainly not what the ‘old’ Kim would have done on race morning. With little time to dwell in transition, I got my transition set up and headed down to the swim start to wait for my race start.

As it was finally time for W35-39 to get into the water, the wind had picked up and by the time I hit the water, we were greeted with white caps. Even though I am not a real strong swimmer, I was not bothered too much by the rough water, as after surviving the swim at the 2006 Ironman Florida, I at least have the confidence of knowing that I can get through a choppy swim. With the swim finished, I was one step closer to completing the race with my biggest hurdle of the day…the bike.

I have a love/hate relationship with the bike. I love my actual bike. It is the cars and road hazards that come with biking that I do not like. For the most part I stayed positive and in the moment while on the bike. When my thoughts drifted I found myself reminded by the chime of my Blazeman bracelet of just how wonderful it is to be back racing. That, and the frequent cheering of friends and teammates along the bike course kept me on the right path. My bike fit on my new Orbea Ordu is exceptionally comfortable. It was only within the past two weeks that I have been able to go onto the aerobars and thankfully, I was able to do so for much of the bike course. This certainly proved to be a successful milestone for me. However, I have a lot more miles to put on that bike to get back into bike shape!

With the bike leg complete I had one more discipline to go and again the question lingered-how do I pace this thing again? It didn’t take too long and thankfully I settled into a pattern. The run course (surprise surprise) was my favorite!! There was a steady stream of people cheering on the runners and with the course being 4 loops, there was always somebody ahead to chase. The course was one that really made it easy for me to stay focused-always trying to run the tangent, plan the path for the aid stations, and time any ‘surges’ so they coincided with the Team Strive (family & friends) cheering sections. LOL.

Crossing the finish line was the destination I was seeking that morning and it sure felt great to get there. Having teammates and friends out on the course with me helped the miles pass by and made for a much more enjoyable experience. The 2010 Tri season has just begun!

Mom & Daughter Duo at Adventure Race

Hanna and I teamed up in the local Labor Day Adventure Race which benefits the area’s highschool triathlon team. The ultimate goal (according to Hanna) was to win the best costume contest. I just wanted to beat the competition have fun.

Pre-race prep was not the usual for me-instead of having nerves for race day execution, I was all nerves about having to use the iron and do that which I am not all that good at-be creative! Hanna’s goal was to win the ‘Best Costume Contest’ and this meant I had to make a trip to the craft store. I’d rather change a flat tire than use a hot glue gun or use fabric paint! But, Hanna was bound and determined that we were going to look pretty and apparently, black and orange bike tights did not meet her definition of pretty, so we went with hot pink.

Our race day execution was interesting. Transitions were about stocking up on the bagels and sports drinks and visiting with others. In addition, my awesome speech on pacing and drafting fell upon deaf ears as it was full throttle speed for the first 100 yards of the race, only to be followed by a whole bunch of ‘this isn’t as much fun as I thought it would be.’ Thankfully, Hanna caught her second wind and we persevered 90+ long minutes to get to the finish line.

I enjoyed the time spent with my daughter and had a lot of fun, but I have been kicked off the team for 2010! Hanna said she needed to find somebody who would look better in the costume she designed (we took runner-up in the costume contest) and somebody who wouldn’t slow her down.

Game on my little one…game on!

Earlier this month I ran the Green Lake 12 mile road race in Minnesota…that was race #1 on the schedule. It meant something to me because it is a bit nostalgic. I spent many summers camping, boating and skiing on Green Lake and I remember watching runners in that race when I was much younger. I used to think-who in their right mind would want to run around the lake when it is much easier just to ski around it! I had not been back to that area in 20 years so it was nice to go back there and race…and the win was just the icing on the cake!

The other race I have my mind set on is the New York City Marathon. I am eagerly counting down the weeks, but also trying not to get too excited. I admit, I have a tiny bit of fear about this race-fear of not making it to the start line. However, this fear is being over-ridden with the reason why I am running that marathon. You see, I am not running it just for me. This race has a purpose.

Many are familiar with Jon Blais and the Blazeman Foundation since Jon was featured on the 2005 Hawaii Ironman DVD. Since Jon’s death in 2007, Bob and Mary Ann Blais continue their son’s quest to educate others about ALS and help fund research for this debilitating, deadly disease. A few months ago, Bob and Mary Ann contacted me and I have been given the honor to carry some of Jon Blais’ ashes with me while I run in the New York City Marathon. What better way to motivate me through my training and racing…because I am not just running for myself, but because I need to follow in the footsteps of Jon and ‘fight the great fight’ and finish what I start. His words resonate with me daily when I head out the door to run and I know they will be with me on race day motivating me through every step of those 26.2 miles. Just as Jon liked to end his story with a quote, I’ll end with his words, “Everyone in life has a certain amount of their own adversity. I think that puts the person inside you that makes you challenge yourself to push on to be a better individual.” For Jon…I’ll push on.

To learn more about Jon and the Blazeman Foundation please visit:

http://www.waronals.com/index.php

One Bad Run

I really despise bad training runs, and it can be one hard pill to swallow when they fall on a key track workout day. I’m not talking about the kind of day where you feel slightly off , you might have to work a little harder to achieve your goal, or at worse, your pace is a tad slower than goal pace…nope, I’m talking about the kind of day where even the coach says let’s stop this workout.

The road back from injury is usually slow (and seems to get slower with age) and requires a LOT of patience. Up until this past weekend, I had not raced since August 2008 and I missed the competition! The fact that I have recently been able to introduce some speed sessions into my training has been awesome and I truly love being out on the track. I am an athlete for many reasons, one of which is the joy and satisfaction I receive in testing my limits as I pursue my goals. These quality run days are in essence one way for me to fill the void of not being able to compete for the past 8 months. So when coach told me to stop my workout after only 1 interval, I was initially a bit dejected.

I knew when I started my interval that it was going to be a tough day. I expect tough days, but this workout was a little different. There was that internal struggle between YOU HAVE TO GUT THIS OUT versus You are not on today so let’s back it off because the risk outweighs the reward, and thankfully, I had another pair of eyes watching me. Honestly, had my coach not been at the track I probably would have completed the workout, been disappointed with the pace, and not gained one thing by doing so! Every workout has a purpose and when that purpose is compromised, adjustments need to be made, or at least expectations need to be reset. However, this is always easier said that done.

As athletes we are often our own worst critic. We condition our mind and body to handle pain, to block things out, and focus on the task ahead of us. Weakness is not tolerated. Stubbornness can get us to the finish line, but can also lead to our downfall. There are several articles and books written about what it takes to have a champions mentality and often one of the recurring themes is being able to adapt to adversity and rebound from failures. While my body was physically healing over the past several months, I focused my attention on reading such books as In Pursuit of Excellence by Terry Orlick, PhD. Today’s run was a test…would I obsess over the failed workout or embrace the day for what it was…just another training run? On that day, I chose the latter (with some help from Coach!) and decided to save the work for a better day.

Back at our Team Training Camp earlier this season a few of you were quite surprised to learn that my youngest had taken up cheerleading. I was just as surprised, and honestly believed that this was just a phase that she would outgrow. Eight months later I am preparing to head to our first ‘official’ cheerleading competition this weekend. Funny how sometimes our life really does not go as we had planned.

Anyway, I survived the dress-rehearsal. At our team-parent meeting we learned how to apply the make up and do their hair. Needless to say, I felt like I was in preschool learning how to cut, and I was the kid who the teacher had to spend extra time with to figure things out. You know what I mean, like when the teacher is going over instructions and then specifically looks at you to make sure you are really getting it. I think I ‘got it.’

Through this down-time I have been forced to not only provide lip service with the notion that “Yes, I know I am not only defined by the races I do or the training I accomplish in a day, but that I am a mother, wife, friend, and I have other interests” but to actually BELIEVE it. Talking the talk is so much easier than actually walking the talk!

So in the meantime, I am enjoying the new sport that has come into our life. I am glad to watch my youngest find her passion, pursue her goals, and work hard in her pursuit. Every parent knows just how much pride and joy there is in watching their children emulate the discipline, perseverance, and tenacity it takes to be the best that they can be. The lessons I have learned through being involved in sports have shaped who I am today and it is exciting to watch my youngest child build character through her own adventures.

I will miss my Ironman buddies and the race-week festivities when November 23rd rolls along, but there is always next year!

Brief Racing Update: My last race was mid-August in DeGray Lake, Arkansas. I decided to make the trip to race the Half Iron Distance because I heard the course was a tough, rolling bike course (nobody seemed to mention to me that there were a couple of small hills on the run as well!) and I needed to redeem myself from my awful swim at Lifetime Fitness. We had ideal race day conditions for August and lucked out with partly cloudy conditions and cooler weather (which only means it didn’t hit 95 degrees and 90% humidity). I think the most astonishing part of this race was the fact that I FINALLY had a decent swim. I actually made a wise decision as far as where to position myself at the start and it paid off…Sharpie would have been left speechless (has she ever been speechless?…oh, yeah…that’s right…when that one certain male cyclist stopped to help her)…I was actually the first female from the Half Iron distance out of the water. Miracles do happen.

Brief Training Update: With Clearwater 70.3 Championships and Ironman Arizona approaching, training had been going quite well. Physically I was doing pretty good and was excited for the upcoming races…when…I was rear-ended by an SUV! OH, and did I mention…I was on MY BIKE! Amazing how in a split second you go from being able to handle those long rides and runs to struggling with your daily errands. Instead of spending hours training and hanging out with my kiddos, I’m spending hours at the doctors office and PT. Sorry…if you sense a tone of anger…there is…I’m just a bit frustrated.

But there is never a dull moment down here in Texas…no time to throw much of a pity-party because we have bigger issues to deal with as Hurricane Ike is about to make landfall. Since I have gone almost a week without training, I have been missing my endorphins and grumpiness has set in. Poor hubby and kids…to think that we might be hunkered down in small quarters for several hours must frighten them. Good thing I purchased a camping stove (to make hot water) and a french press so I can keep my Starbucks caffeine intake regular just in case we lose power.

My last OLY was nearly 3 years ago. I do not race OLYs often because it is brutal distance for me, but I couldn’t pass on the opportunity to have a ‘legitimate’ reason to take my bike with me on this brief trip. The race is well-run, on a beautiful course (the fact that I could tell you more about the homes along the bike route would indicate a lack of race day focus on my part), with awesome volunteers and spectator support. I was quite impressed. The race experience itself was a reminder to me as to why I do not race this distance often and why I prefer the longer distances.

The best part of the trip was heading to the theme park inside the MOA the day after the race. Hanna and I hung out all afternoon and it was nice Mommy-Daughter time. I think riding on some of those theme-park rides is more ‘painful’ than training! The fearless wonder-child I used to be has turned into a fearFUL-I-think-I-am-going-to-puke-37-year-old. Every ride I went on I kept thinking “I sure hope the engineers knew what they were doing when they designed this ride” and after awhile I just couldn’t ride any more because my head was spinning and my stomach was churning and I felt like I had drank a little too much red wine! However, the priceless memory of having my 7 year-old tell me, “Mommy, let go of me you are squeezing my hand too tight” is now something I will never be able to live down.

Enjoy your summer.