Tri For Real #1 Done

I went into this race ready to crush my PR. I had high expectations of myself- sub 2:20:00 in June and 2:15:00 by the end of the season. My PR prior to the race was 2:24:09 on the same course. Unfortunately, I didn't quite have the race I wanted. BUT, I'm still not ruling out meeting my overall season goal time, so stay tuned!! We're not done yet.

We got to the race about an hour and a half before the race start, racked our bikes, and checked in. I had my second breakfast and relaxed for a few minutes. After setting up my transition, I started my warm-up and was ready to go.

I decided to wear my wetsuit this race because I need to get practice wearing it during races for when I really need it. The water would have been perfectly comfortable without it.Coming from a swimming background, I'm used to having the extra mobility in my stroke sans wetsuit, so I'm just not 100% comfortable yet. And since this is an expensive sport, I've only sprung for the full wetsuit, no sleeveless or speedsuits (If anyone is looking for triathletes to sponsor, I'm available...)

At race start, I sprinted out about the first 100 yards or so and then settled into a comfortable rhythm. I thought I did pretty well at sighting and staying on the course and finished the 1.5 K swim in 24:56. I still want to shave a few minutes off my swim time, but that will have to wait for the next race. Unfortunately, I've been having really bad allergy induced asthma over the past few weeks due to a combination of inflamed lungs from pets and a bad allergy season in general. Throw exercising in on top of that and it doesn't feel so great. I didn't have any emergency issues, but I felt as if I wasn't able to get normal breaths in almost instantly during the swim. It lasted the entire rest of the race. It was not very comfortable and it definitely doesn't help the speed situation.

I don't know my transition time (I think transitions are combined in the overall bike time). I had my shoes on my bike already, so after taking off the wetsuit, putting on my helmet and sunglasses, I was ready to run to the bike out and hop onto my bike. I knew there were two women ahead of me thanks to all of the amazing people at TBF who told me as I headed out.

I caught up to the one woman about 10-15 minutes into the bike. I still had no idea where the first place woman was. I forgot how rough part of the road is out there, causing my legs to vibrate as I pedaled quickly. It definitely adds an extra element of fatigue to the muscles. I had one Gu Energy Gel about 1/4 way through the bike and one within the last mile of the bike to get ready for the run. There were a couple men who kept trading off with me. I was trying to get ahead of them because USAT rules say you have to back off out of the draft zone of the person who passes you before you can pass, which means slowing down every time if they aren't able to hold the pace after passing. Overall, I felt pretty strong on the bike. I came out with a decent time 1:11:03 for 40 K.

I took my feet out of my shoes between speed bumps coming back into the park, dismounted, and threw my bike back onto the rack to put on my running shoes. 10 K run left. I kept a steady-hard pace during the run, but this is where the breathing caused the most difficulty since proper breathing technique is very important for running fast. I saw the first place woman a few minutes ahead of me right before the 3 mile mark. She really had a killer time in those last few miles since she put several more minutes on me with only 3 miles left! The run course is a fairly challenging trail. The heat is known to be brutal on the red clay parts, but luckily the weather was great, so I did not feel the heat at all. I tried to give it a final push in my last few miles, but didn't quite get what I wanted out of my run. My 10 K PR is almost 3 minutes faster than I was able to do during the race (47:51 race time), so I was honestly disappointed in that.

My overall time was 2:23:51, which was still an overall PR by 18 seconds, so I can't complain about that! I was 2nd in my age group and 3rd overall female. Great job to all of the athletes out there for getting it done!

Thank you to TBF for putting on another great race, Coach John at Total Intensity Sports, and Gu Energy Gels, and of course all of my family, friends, and teammates. Tri for Real #2 is coming soon with a PR that still needs to be crushed.

Getting Ready to Tri for Real #1

I love racing at Rancho Seco with TBF. It's so much fun to be out there with my friends in such a supportive environment. It's also a great way to gauge my improvement each year since I can race on the same course. I finished my first Tri for Real in 3:18:28 in 2008. My times have improved on this same course every year since then: 3:09:31, 2:48:36, 2:38:40. My current PR was last year at 2:24:09.

The race this weekend is important to me because I can use my time to see if I think I would have a good chance at earning my pro card this year or if I think it would be better to try next year. If Nationals and pro qualification races weren't so darned expensive, I would go for it now regardless, but I  have to think about this in a practical manner. I know that puts a lot of pressure on this weekend, but that's okay! I actually do better under pressure, so the more the merrier. My goal is knock off 9 more minutes by the end of this season. If I think I'm on track for that, then I will go for it this year. :)




This is also the first year that I am planning on doing the full Tri for Real series. Usually one weekend is our family vacation weekend, but that's not an issue this year since we don't have enough water at Shasta Lake. Hopefully I can improve my times each month. We shall see.

I also need to learn to wear my wetsuit. This has been an issue for me at other races since I just don't wear it. But I need to practice actually using it during race conditions. And I need to swim straight. I keep getting lost during races. I've been practicing since Wildflower, though! Let's sight well this time!

I'm looking forward to seeing my TBF friends this weekend!

Thank you to my coach, John, with Total Intensity Sports for getting me ready, and Gu Energy Labs for keeping me well fueled.

American River Bike Trail

I just wanted to take a moment to recognize how lucky we are in Sacramento to have access to such a beautiful place to ride our bikes. 32 miles from Discovery Park to Folsom Lake. Even though we're in a city, we have a place that is close (only a mile from me!) to ride and run away from the craziness of life. While I was gone, we even got these awesome bike stations for any emergency repairs. My bike is modeling this really cool service station.

I love being outside and seeing nature. Coyote, deer, rattle snakes, turtles, etc. are always around on the trails. I enjoy seeing creatures in their natural habitat (including the athletes).

I love being able to go for a weekend ride and seeing my teammates and friends out on random parts of the trail. We're all out their working hard and it's always great to see a smiling face.

And of course there's the cyclist dude who is always out cheering everyone on and ringing his cowbell! He always dresses up for holidays-Santa Claus and the Easter Bunny. I think it's awesome that he loves being out there.

Don't forget about safety: bikes on the right (pass on the left and always let the person know), pedestrians on the left.

I'm glad to be back on the trail. See you out there!

Wild Weekend at Wildflower Triathlon

Wildflower has a reputation for being a brutal race. You never know what you're going to get from year to year. Last year during the long course, athletes were faced with 90+ degree temperatures and not enough water on the course for athletes. The Olympic Distance the very next day was 30 degrees colder with crazy winds, causing white-capping waves in the swim and a challenging bike. This year the weather was great over the weekend, but the drought in California lead to a modified race course. We had a 2.2 mile run between the swim and the bike and the final run was reduced by 2.2 miles to make it even.

I personally am not super comfortable with wetsuits. I got a new one, but I only wore it once before the race, so I decided not to wear one. The water temperature was comfortable, so I just went for it. It was kind of cool that they announced last year's podium finishers before the start of each wave, but also seemed like I had to live up to that, which I knew would be difficult since I just aged up. The swim had this weird inky looking, sulfur smelling black gunk near the shore, so the entrance and exit were gross. The middle of the swim was fine, but visibility was low since there was not a lot of water and it was all stirred up. I stayed close to the buoy line and  had a great swim going out, but I went off course a bit on the way back. Guess my sighting still needs some work! Overall, I had an okay swim time. I thought it was strong while I was swimming, but I must have gone further off than I though because my time was not quite what I was expecting. My swim time was 24:34.

We had to go up a crazy steep boat ramp for T1A. Our bags were all lined up to grab running shoes and sunglasses, etc. and to put our swim gear away. The run then continued up the crazy steep boat ramp. My legs felt like lead. They did not want to move. I told them they did not have a choice. I thought I was going to be ready for the alternate course, but I guess I was not ready for the swim to run transition. After the steep climb flattened out, my legs finally started to loosen up. I got water at the aid station, but for whatever reason, I couldn't drink it. I was worried briefly since that's not typically a good sign, but I was well hydrated before the start of the race, so I kept going. A majority of the 2.2 miles included running along a path in the actual lake bed. Parts of it were like sand traps as if you were running on the beach. It was tough, but I built up speed as I continued to the final steep boat ramp (where the swim usually takes place) to get to T1B.

I ran to my bike, this time making good speed. My legs were warmed up and I was ready to crush the rest of the course after a somewhat disappointing first run. I changed my shoes grabbed my Gu and my bike and left transition. Lynch Hill is the first major challenge out of transition. I was so pumped for this that I felt as if I flew up the hill like nobody's business. I got to the top, had my first Gu and hammered out the rest of the bike. This is a challenging bike course, but I never thought about the difficulty while I was riding. I was trained on hills and ready for it. The one frustrating part though was that people didn't seem to know that they were supposed to ride on the right. There were several occasions where I was going downhill at 30+ mph and had to scream "left!!!!" at people to let them know that I was trying to pass on the left hand side and to move over.My bike time was 1:26. No too shabby with those hills! Coming down Lynch Hill back to transition I knew that I only had 4 miles left until the finish. It was nice knowing that I had already completed 2.2 miles.

I threw my bike back on the rack and grabbed my running shoes. I had a pretty decent run pace for the first mile. It was relatively flat for that portion, but I knew that the hill was coming. There it was Beach Hill. I didn't see anyone else trying to run. But I did. One foot in front of the other. Just keep the feet moving. Concentrate on the turnover. The hill seemed as if it just kept going. Finally I could see the top. I was ready to go. The top of the hill meant 2 more miles. Time to turn it on. The run then went back from paved road to dirt trail. There was so much dirt kicked up from the previous runners that I had the sudden sensation that I was drowning. I couldn't breath. I wanted my albuterol. My legs and mind said go, but my lungs said no. I abdomen cramped up. The turn on didn't happen. It was all I could do to just keep my legs moving at that point. I kept going. I wanted to push myself while running downhill at Lynch, but I was just on autopilot and in pain. I came to the finish shoot, which was about 0.25 miles left. Someone tried to make a move to pass me. That's when my final effort kicked in and I was finally able to kick in a sprint to the finish. I made it. I couldn't move any further. My total 10 K run time was 54:05. It was several minutes slower than the run the year before and slower than I expected myself to go.

I have to admit, I was disappointed in my final time. I thought I had a great race and I honestly pushed myself as hard as I can go, which is all I can ask for in the end. I didn't have the run that I expected to have following my bike, but that's life. I didn't wear a watch during the race because I want to race based on how I feel, not based on the time. I don't have any gadgets with me on race day. The course was brutal and it was brutal for everyone. I did have a Wildflower PR of about 3 minutes though, so knowing that I am stronger this year is always a good thing, especially being in a faster and larger age group. I placed 7th in my age group and 21st out of all women. Not too shabby. Another Wildflower adventure is over. What do you think we'll have in store next year?

Thank you so much to my Daddy, who made sure that I was out of the sun and off my feet as much as possible before the race (even though he was doing the long course himself!) And to my coach getting me ready! And of course to all of my family and teammates and friends for the well wishes and cheering. And finally Gu Energy Labs for keeping me fueled. And congratulations to all of the finishers of the long course, Olympic distance, mountain bike and especially Wildflower squared. You conquered a grueling weekend.

Race Week

Race week is here! It's time to let the body rest and recover for race day. Let your mind focus on the upcoming task at hand. Knowing that you are capable of training longer or faster, but that you don't have to for this week is a great feeling.

Confidence. The training is done. Trust yourself. Wildflower is going to be an unpredictable race. You know what you have to do to get through the race, but be prepared for the curveballs. Remain calm. Keep going. Last year the air temperature dropped 20-30 degrees from the long course to the Olympic Distance. The water temperature went from 72 to 68 with the weather change. That's the nature of this race. You don't know what to expect. Just be ready for anything. Also, we already know that the course is changing due to the drought. We're getting out of the swim and starting a 2.2 mile run! Visualize what that involves. Know what gear to pack and which transition to take each item to.

This is my first race of the 2014 season and also my first race in the big kid age group (25-29). I'm excited to see what this race and what this season has in store. I didn't exactly have the training that I thought I was going to due to an injury, but I have recently had PR's during training, so I am ready to go!

See you at the lake!

Thank you to my sponsor Gu Energy Labs and my coach and teammates at Total Intensity Sports and my family and friends.

Running Safety

After seeing a woman wearing all dark clothing running in the street at night on the wrong side of the road a few weeks ago (I almost didn't see her), I felt that running safety would be a good topic to discuss. Running is a great way to exercise and it's probably the easiest form of working out since it requires little preparation time and you don't have to go to a gym to do it. Just put on clothes and shoes and go!

#1 Run during the day. The main purpose of daytime running is so you are easily visible to traffic. Obviously you don't want to be hit by a car or bike or anything else for that matter. You also want to be able to see where you are going. You don't want to hurt yourself because you can't see the crack or bump in uneven surfaces where there is limited or no light.

#2 Wear bright or reflective clothing. You can even get a reflective vest to put over your clothes. If you are starting or ending your run in limited light, make sure people can see you. You can attach a light to a hat or carry a flashlight if you have to.

#3 Pedestrians should always be on the left hand side in the absence of a sidewalk (this includes on trails!!!) As my mom always taught me, "you want to be able to see the expression on the driver's face before he hits you." But seriously, you want to be able to see on-coming traffic so you can avoid accidents. It helps to be able to make eye-contact with the other person, whether it's a driver or a cyclist, so you know what the other person is going to do.

#4 If you are running on a sidewalk and you end up crossing the street or over a driveway, make sure you look for cars. Not all drivers pay attention to pedestrians. Yes, they are in the wrong if they don't stop, but you would be the one who's hurt in that type of accident, so take precaution. Car v. Person is no contest. Make eye-contact with the driver before crossing, especially if the driver is turning. If the driver is not looking at you, he clearly does not see you, so stop and wait.

#5 Use the buddy system if you are running on a trail. Especially for women, but true for everyone, you should not run on a deserted trail by yourself. It's just not safe.

#6 If an old, shirtless man (or anyone for that matter) stops in front of you as you are getting ready to start your run and suggests that you run in the woods behind his house, please don't do it! (And yes, that actually happened to me when I was living in Boone, NC). But seriously, trust your instincts.

#7 Don't ramp up your mileage too quickly. This will lead to fatigue and injuries. If you are training for a marathon, doing 13.1 miles during training and calling it good is not safe. Yes, it is possible for some people to gut it out with only a few miles under their belts, but there's no reason to risk it. And besides, it's not fun to go to a race and feel as if you have to gut it out. You want to have the confidence that the finish line is within your grasp. Just build up the distances safely.

#8 If you are running long distances, bring the appropriate fuel and hydration, especially if it's hot.

#9 Wear sunblock.

#10 I don't always do this, but I really should and I do recommend it: Carry ID with you. Also, if you are running long distances, tell a family member or friend where you are going and about how long you plan to be gone. After the incident in #6, I started texting my parents whenever I went for a run to make sure that someone would always know where I was supposed to be.

#11 Have fun!

Let me know if you have any other running suggestions to add to the list!

Race Day Preparation

Race day is coming, but how do we prepare?! The training is done. Now all you have to do is get your mind ready. Visualize the finish line throughout the day and how you're going to get there. I emphasize visualization throughout training, but it is especially important the day before and morning of a race. Familiarize yourself with the athlete guide ahead of time so you know the expectations and layout of your race. Each race will be a little different.

My race day prep. for any distance starts two nights before the race. The most important day for sleeping is two nights before the race. Most people have trouble sleeping the night before they have to wake up early, so it's better to bank a few hours before. Get up in the morning and start doing a light workout. Loosen up the muscles and stretch. If you are able to get an open-water swim in, that is highly recommended.

For large races, there is going to be a really cool expo before the race. Yes, it is impossible to resist. But make sure that you are not fatiguing your legs by spending too much time there, especially if it's hot outside. I wanted to go watch Chrissie Wellington's talk during the Ironman Texas expo in 2012. For me that was an amazing part of the Ironman experience and I was not going to miss it. But I sat in the shade and waited rather than standing in the sun. Make it work. If there's time, skip the expo and go after the race. Also, a lot of larger races require bikes to be checked in the day before, so watch your time and do that accordingly. Earlier is better so you don't have to worry about it or stress late in the day. During a 70.3 or 140.6 I also like to jump in a pool to relax and stretch the night before, although that could be helpful for any distance, really.

For long course and Ironman triathlons, you have to start fueling the day before. This is not the time to "eat healthy." You should have been doing that during the rest of your training. The purpose of these meals is to get the calories in. Limit or eliminate fruits and vegetables. You don't want to be clearing that out of your digestive system during the race. This is purely carbo loading time! Well, you want some protein as well. This starts at least by lunchtime the day before the race. My personal preference is Italian food for lunch- pasta and bread. And lots of it. My dinner of choice is Fuddruckers-veggie burger, fries, and a milkshake. Yummm. You're going to be burning around 10,000 calories during an Ironman, so it's totally okay. Enjoy it.

You have to wake up early in the morning for  your race, so pack everything the night before. If you're a list person, make a checklist ahead of time to make sure you have everything. You're packing for three sports essentially, so it would be easy to leave something behind. Depending on your race, you may be packing in different bags. Ironman events and sometimes half-Ironmans will have special needs or transition bags  Each race will be a little different, so be prepared. Make sure you are packing everything into the appropriate bags and dropping them off at the appropriate time and location. Don't forget your nutrition! Try to get to sleep early once you have everything ready.

Race morning! Make sure you have a good breakfast (carbs and protein). Grab all of your gear that you prepared the night before and head over to the race. All of my race morning preparation for any distance is pretty much the same. The only thing that would change is the amount of calories I consume for breakfast. I like being at the race between 1.5-2 hours early to set up my transition area, double check that my bike is good to go, get my body marking, warm-up, etc. About an hour before the race, I will eat a bar, take my final bathroom trip and start warming up and stretching (I try to repeat my routine almost exactly at every race. It helps with the mental preparation so you know what you're doing. Once you get comfortable with your routine, it'll be easy to repeat). My personal warm-up preference is short jogs with stretching. You will see a lot of variations on warm-ups, so find what works for you, hopefully during training, and do that here. I like to get in the water 10 minutes before my wave start to get in a swim warm-up. Sometimes you will only be allowed 5 minutes, and sometimes you can't get in at all, so you need to be able to adapt to the race rules and conditions. Time to race!