Barn Camp- TCH does Wisconsin

http://www.thecyclinghouse.com/camps/wisconsin/
next camp June 3-9, 2013

June 4-10, 2012
(I only made it to arrive Friday June 8, ride Saturday June 9 and depart Sunday after a swim session in the lake.


I found this group after doing a search on the world wide web.
I typed in my spring break dates and the words "triathlon camp" into google. The cycling house popped up for a camp in Tucson, Arizona. I emailed the director, Owen Gue and told him my goals for the year. He told me the head coach Brendan Halpin and raced IM CDA before and that the camp would be a good fit for me. He said that they would do everything they could so that I could get the most out of my spring break trip.
I signed up. It was awesome.


When they said they'd be coming to Wisconsin, I said, "See you there!" A few months later and 3.5hours from Chicago- that's in Friday traffic, it's actually only 30min from Madison, WI I arrived at Bethel Horizons near Governor Dodge State Park in Dodgeville, WI.
I had ridden here before, doing the Dairyland Dare, the Horribly Hilly Hundreds and Robbie's Gran Fondo, and I think it's great out here. The hills and scenery are perfect for riding.


It was two weeks before my race- so I was here to ride and have a good time. I was going to go along along with whatever the camp set up. After about 75miles, the heat got to me and I jumped in the van. I normally would have been pissed about calling it a day early, but again, I was there for happy riding, and was enjoying the company of the other campers and the challenges of the hills. The coaches were also great.


I met some very nice athletes and got some great advice that weekend. 
Governor Dodge State Park is also only about 2miles from the Barn so a great spot for open water swimming. We went on Saturday and went again on Sunday morning where I got some valuable sighting practice with the coaches- thanks!
Overall a great weekend and I wish I could have attended the whole camp- it's a MUST for anybody planning on doing Ironman Wisconsin or for anybody who loves great hilly climbing. Healthy food, and a great group of coaches and campers, sign up!
 
 

June 3, 2012 Diamond Lake Open Water Challenge 5K Swim

http://www.swimdloc.com/category/dlocnews/

I wasn't sure what to expect from this event. Marty had printed it out and suggest I give it a try. So I signed up. (the theme of this year, not sure what it is I'm signing up for, looks fun / challenging, so going to sign up)

It was another event where I was going by myself (well not ever really by myself because God is always with me, and sometimes easiest to hear Him when I am doing these things on my own.)

Even when you are with a ton of people, it's still you and your thoughts. These last few weeks have been excellent for my mental focus to think about what my plan is, executing the plan, and reflecting on how it went.

(Nutrition in green again)

I woke up to give myself enough time to eat 600-700 calories before the start of the swim. I had 4 cups of applesauce (200 calories), 2 scoops of Melissa's protein (about 100), and a banana (90) to drink I had coffee in the car on the way (60), then I decided to mix 2 scoops of Carbo Pro into 8oz of Coconut Water to get the rest of the calories in (250) total 700 calories

Felt good and easy to digest

10 min before the "race" I had 1 - 100 GU Vanilla gel pack w/ caffeine (given to me by a fellow swimmer because I forgot mine in the car)

The word "race" was in quotation marks like that because it did not feel like a race at all. It felt like somebody was having a BBQ at their lake house, invited a bunch of people, and decided that everybody was going to go out swimming. 

The swim took place on pretty Diamond Lake in Cassopolis, Michigan. You have to park your car on the main island, and then take a barge across the island. Once you get there, packet pick up was one table long, and the athlete area to get ready was on somebody's porch :) The race start was off of the boat launch from her deck. :)

I was good on nerves as I'm usually a wreck before open water swims. I spoke to Coach Kris on the phone and she told me to pick up the arm cadence/stroke count every buoy so was going to try and focus on that. We get out to the start, there were MAYBE 10-15 of us, the race director blows a whistle and we were off. 2 - 2.5K loops- I was instantly alone in the water- as everybody swam ahead- something I'm used to so wasn't a big deal. The water temp didn't feel too bad compared to CDA last weekend. Looking back, I made this mistake in MOWS last year, but I was going way too easy. I don't know if I was nervous about getting too tired too soon, but focusing too much on my stroke, as I tried to stretch out every stroke, but on the way back from the out and back we hit some chop, not terrible but made it more challenging and tough to find a strong pull- I also found myself pausing a lot to sight- something I didn't do as much in Wildflower because I would get disorientated and couldn't stay straight. I was horrified to look down at my watch at the end of the first loop to see that 1:48min had already passed for 1.5 miles that was SUPER slow. My 1.2 at Wildflower was 54min so that means that I added 66min to 0.3miles?? What?? I didn't take a gel because Melissa told me not to, but I'm glad now that I didn't bother fussing with all that, time I couldn't afford to use any more time. As I was rounding the turn around, one of the kayakers shouted to me if I was on my 2nd or 3rd loops- I told him my second and he yelled back to "get it going" because I wasn't moving in the water. The slower I was the stronger the chop got and the more difficult it was to see the buoys. I swallowed a bunch of water as I would get slapped down from the chop, but my stomach was good! I stopped my watch when I rounded the buoy at the start. When I got out of the water I was beyond disappointed. to see that it took me 3:44:30. That's a long ass time to be in the water in less than tropical temperatures. My Garmin also said 4.87miles! Those things are often off, but could be a good indicator for how all over the place I was.

All I could think was "get me warm" so with help (everybody was super nice btw) I peeled off my suit and threw on my sweatshirt, I was super thankful for the sun out today. When I got out of the water, they were already giving the awards and all of the BBQ was finished and they were already cleaning up. There was some pasta left so I had one scoop of mostaccioli in red sauce and a mini bagel with crunchy peanut butter on it. 

People were commenting that it was a tough swim so felt a tiny bit better but spirits were low. I get back to the car and mix some of Melissa's protein in water for more food. I get out of my wet underclothes and start to feel better as I start the drive home. 

I found my eyes getting heavy on the drive so had to stop. Got some unsweetened ice tea and some freshly popped butter / salt popcorn- (emotional choice Melissa :/ but it was delicious.) It kept me awake and helped. I wanted to cry over my popcorn but the tears never came. I made another stop to get gas and make sure I wasn't sleepy and looked down at my phone to find texts from Coach Kris, Melissa and Lynn and felt grateful that they were checking in. I spoke to my sister briefly and told her it was a tough morning without going into detail. After I hung up, that's when the tears came. Not even sure what I was crying about, probably more about the fact that it didn't go the way I wanted and this can be an emotional sport. They were quick, and didn't go into a "poor me" attitude. I was probably also tired. It's also when I'm by myself I'm more likely to get emotional. I got myself together and called Lynn and we just chatted without judgement so that made me feel better. 

CDA is going to be choppy. CDA is going to be cold. But I know I can get out of that water in 2hours. After reflecting I think I just went to easy, the same mistake I did at MOWS last August. I need to do like Chrissie says and "smash" myself during training too, treat it like a race day. I need to go out way harder and rest only when I need to catch my breath. I think without thinking about it, I think I'll tire out. If I tire out, it'll be towards the end, and I know that I'll swim through it, but I can't afford to take so long in the beginning. 1hr 48min for just over 1.5miles is RIDICULOUS and NOT going to cut it. . The focus these next to weeks is going to be as much open water as possible. I have the stroke, I know what to do, I know what my body needs to do and look like to be most efficient, I just need to have the physical and mental endurance to be able to execute and sustain it. 

Veronica's Race Preview, Coeur d' Alene, Idaho- May 26-29

 Ok- I'm going to try and write every detail . For the sake of anybody ever traveling to CDA on their own and to be specific about nutrition as I try to dial in. Food will be in green, workout details in blue- I tend to feel self conscious about how slow my workouts can be, so including them anyways because they are what they are. 


The night before I took my bike to Get a Grip  http://www.getagripcycles.com/ to get my bike all packed up. One of the perks of being a Chicago Tri Club member is that you get to rent their bike boxes for free. http://www.chicagotriclub.com/ (Thanks Henry for the tip!) The guys are always great there, they did a race check and realized I needed a new chain and cassette. $! That's ok. $50 to pack it up.  (I really need to learn to just do it myself, but I don't trust myself enough)The also realized that the CTC boxes have been used and abused to the limit, broken strap here, faulty wheel there, so they unpacked a brand new box for me :)
SATURDAY- MAY 26
Woke up around 4amish, had about 8oz of cocunt water Zico brand. Around 6amish had a Vegn Whole Food Energy Bar-Berry Flavor with Orange Juice on the first flight.At the Denver airport 9:30am I needed something more- medium (10oz) coffee from Einsteins with honey and one splenda, an egg white and turkey sausage sandwich on a whole wheat thin bagel, and a rice krispie squar (oops), gingerale on the second flight, no snacks
I left Chicago early Saturday morning, flew Southwest airlines. http://www.southwest.com/ They are the cheapest when it comes to carrying on a bike box onto the plane ($50)
I googled and called the first bike shop that came up on google- Bicycle Sales and Service- http://www.bicycleservice.com/. The man I spoke to on the phone was very helpful and suggested a few tri clubs to try to contact while I was out there. I took my bike to them to get assembled $60- (common theme is being giving young mechanics money to do something that I need to learn for myself)
When I arrived in Spokane, got my rental car and headed right for the bike shop. (Yay gps maps on the iphone!- Don't forget your car charger if you're renting a car. For race day, I'm going to take the $50 shuttle instead and use their taxi cab services to go to and from the locations, the hotel is only about 3miles from race start and expo.

I dropped it off and went to packet pick up for my 1/2 marathon stuff - even though I wasn't going to run it- I decided I would run 13 on my own here, but use Sunday as a training day. http://www.cdamarathon.com/ 
The event was small compared to even the smallest Chicago 5K event with about 4 tents in an outdoor mall. While there I discovered a bike shop that also sold triathlon equipment. 
They were more high end then the other shop and cheaper to assemble ($50)- oh well, next time. http://www.verticalearth.com/ I was able to pick up a warm cap for swimming.  Lunch was a large pulled chicken sandwich, with very little bbq sauce- the kind where they give you the chicken (chicken was pulled, so not fried which was good) and you add your own sauce, plus some kettle corn.

I drove down to the lake to check the scene out. I started conversation with the various triathletes who were out and about, one guy told me that he's not swimming in "this shit yet" and another older man was putting on a wetsuit. I'll find out how bad it really is. I grabbed some food and by this time my bike was ready to be picked up. They let me keep my car there so that was good because me rental jetta was way too small for both box and bike.

Ironman CDA swim start

Once I had my bike, I decided  to drive the course. The route in town is a series of turns, so tough to really go super fast but once you stretch out there are places to coast. The course is two loops- and the loops are essentially two out and backs. It's a very scenic course, and I'm glad I got to drive and preview it because come race day, I won't be paying attention to the scenery. There are no hills that are above 6% grade, but there are a few long ones. There's a long 1mile climb or so off of lake coeur d' alene drive and then on the 95S there is about a 2mile climb- which you essentially go over each climb 4times. The decents are fast and if you're not careful you can catch a nasty cross wind. 
I was surprised to see so many cyclists on the course because I was under the impression that it was too dangerous to ride on the highway with the traffic- but by the looks of it, the shoulders were wide enough. I did pull over and help a guy who need a valve extender to blow up his tire. I got the chance to chat a bit and he said the roads were ok to drive on, just stay on shoulder, watch out for idiots, and careful for flats.

Driving south on 95

Once I finished driving. I parked, changed and did a quick up and back by lake coeur d' alene drive- the wind was surprisingly challenging for only a quick spin I put my running shoes on and did an easy hour- also surprisingly slower with the wind and deceiving false flats/ gradual climb.
Must have erased bike on accident- it was about 30min- a little over 8miles, the run was 1:03:29 for 6.01 miles
By this time it was already getting a little late and wanted to make sure I got food and sleep and checked into the hotel.Guesthouse Inn-  http://www.guesthouseintl.com/hotels/coeurdalene
Dinner was Scholtkey's deli and then a stop at the Safeway- Chicken Noodle soup with a large cobb salad (only ate about 1/2 of it, with flatbread- no cheese on the salad) with Carrot Juice (stubborn chest cough won't go away so trying to boost immune system) Coconut water and rice pudding (oops) I took a lactaid with it, couldn't resist, rice pudding is a favorite- and i figured I could use the carbs.
Decent hotel and price, only about 3miles from city park, and it has a fridge and microwave. 


SUNDAY - MAY 27
 I woke up at 5:40, late, took my medicine and started getting ready. About 6:30 I ate- 100 calories of natural applesauce, mixed with 2 scoops of your protein, 1 banana- and starbucks instant vanilla coffee (60 calories)
I had sent a few messages to some different groups- TriSpokane club, a local swimming club, and Lake City Tri. Tawnya was the friendliest and most helpful- she invited me to join her meeting at starbucks at 7:00 so we can see the start of the Marathoners and so that she can give me some helpful tips. I found them on facebook and they were great. http://www.lakecitytri.org/ 
One other rider, Will joined. us We rode the first 1/2, of the first loop, and then on Lake Coeur d'Alene drive, on the way down, we took a right onto Yellow Stone Train where we did part of the olympic course, extra climbing but SUPER pretty and a very fun descent.

After about 22miles I met went back with them to the car, refueled and went back out on my own. Tawnya was nice enough to give me an extra CO2 cartridge, just in case, but luckily I didn't need it. She was beyond helpful, inviting me to a club bbq after (I didn't make it because I spent the day riding) and  pointing out lots of great tips and suggesting where to swim the next day.

On the ride yes, I went through 2, 400 calories gel/water bottles and then 4 just water bottles- I took in about 4 salt stick tablets and 1 PowerBar Performance Vanilla Crisp bar throughout, and 3/4 banana in between (1/4 when I finished) for the total ride- felt hungry and sluggish- not dehydrated 

It was a very comfortable riding day temperature wise. Temperatures were cool- I started with a jacket and gloves, peeled later to just sleeves and the wind vest. I very much underestimated the difficulty of the wind. Totally slowed me down- Out on the 95- going 18miles south it was into the wind- on flat, struggling to go 14mph, on the way back on the same flat- easy 22mph- maybe there were more false flats then I realized. But the course is basically through town, an out and back up to Higgins point up Lake Couer d Alene drive, through town, South on the 95 for about 18 miles, back north on the 95, through town and repeat. The town has no climbing, tiny rollers- Lake CDA drive has one good climb at about 6% for about 1 mile. The 95 has a few longer climbs, one at about 6% for about 2miles- tricky with the wind- and another one at about 5% for about 1mile- so you essentially go up those 4times- nothing higher than that, but they're long and they slow me down :/ The descents were fast, but you need to be careful because the roads aren't that awesome. I think my max speed was about 34.3 because I'm a chicken (My max ever is 41.5 down Mt. Lemmon)

121.33 total miles for 9:02:12 hours, average of 13.4mph average- 5250 calories. Feeling pretty bad about that- I should've been faster at this point in my training. This was including the climbs at the beginning, so tricky to see what I'll do at Ironman- it should be enough for the cutoff times, just need to be careful about getting a flat. 

No run or swim after- shower and on my way to Sandpoint to hang out with Julie.

I had 2 scoops of your protein Melissa's rice pudding for recovery. 

Dinner I went to a friends BBQ and had a burger, no cheese, with sweet potato salad, fruit, 1 beer and a little desert, oh and a small bag of lays potato chips :/

Bike Special Needs Area

MONDAY - MAY 28

This morning I gave myself plenty of time before swimming. I allowed myself to sleep in a bit. I was going to try and swim right at 7am, but slept till about 8am. I took my medicine at about 6:30am, went back to bed for a bit then at about 8:30am I had a hard boiled egg, no yolk, a waffle with light syrup and peanut butter, a banana, 1 50calorie cup with 1 scoop your protein, and starbucks instant vanilla coffee.

Sander's Beach entrance near CDA library

I ventured out to Sander's Beach- where Tawnya suggested, no boats, along the shore so you can stand, and a marker for a half way point- to the doc and back is 1.2- My goal was to try and get an hour + in. Right before the swim I had about 8oz of coconut water. 

54degree-ish water- brr

There were 3 other swimmers there putting on their suits, so that made me feel better, we were chatting it up a bit. The swim was terrible. I made it about 36 min with warm cap like Coach Kris said, but it felt like it was choking me, swim cap and with vaseline on the face like Melissa said. Hands and feet suffered, the booties may be worth trying- I think the temp was about 54? 55? It was also a bit choppy. Tawnya said to expect chop. Chop plus these temps then I'm in big trouble. Silly. I'm hoping it goes up at least 10 degrees in the next 4 weeks. I didn't panic but  it was very difficult to get going and get breathing going. I tried to relax, I turned around right where I thought was the turnaround, but my watch said 0.65miles for 36:58min. yikes- I'm back at square one. Like I had forgotten everything that I learned. I know it will be better on race day, I have no other choice. I'm excited for the 3mile open water swim because I won't have the option to turn around early, or get out because I'm uncomfortable.  

I had to drop off my bike to get packed up (again, something I pay a young bike mechanic to do when I need to learn myself- note to self, learn to use those damn CO2 cartridges, I always mess them up)

After I dropped the bike off, went back to the hotel to get myself together- the swim zapped my energy and left with me a headache. Took in some carrot juice and some apple sauce with a banana Melissa's protein, 

Took a shower and ended up taking a quick nap. Woke, up got myself together, changed to get ready for a run- got the bike and headed for Lake CDA drive to get ready to run. Took in some water and a bite of the Performance Protein Bar Vanilla Crisp (I think I found the source of the rumbly tummy, ast time I get those. I also took a swig of some diet coke for a boost) 

Start of my run- towards HigginS

Started a very slow run. Decided I was going to do 13.1 so that I could wear my 1/2 Marathon shirt- I have a thing about wearing race shirts for races I didn't complete. So, I did the 1/2 Marathon, just a little late :)

lake CDA drive, I will prob be running part of this in the dark

I went up the drive so that I could get that in, (which is part of the course) and then part of the course through town. It was a beautiful 70degrees with a nice wind (tough at some points, this race is just going to be windy, I need to deal with it) but good running weather. After about 9miles, I was only taking in water so stopped at the car- I only had those Vegn gels that Melissa said to ignore, but needed something so took it. and finished up the run. I knew it was going to much slower. When running back towards the car, the sun hit me so that I could see my shadow on the ground. When I noticed it slouching, I would throw my shoulders back and my hips forward and I was able to comfortable get back to an easy 9:40 pace (still slow for a 1/2 marathon, this run was just EXTRA slow) - tried to think of Chrissie when she talked about smashing yourself even on training days when I wanted to stop after an hour. 13.21 miles, 2:19:46, 10:34pace- SLOW!! After the run I intended to find some "clean recover food" but found myself at Jimmy John's instead. I had the roast beef / turkey sandwich with lettuce, tomato, mayo and avocado spread on their class french roll- no cheese, no chips or cookie I went back to the lake, where the swim start is, and walked into the lake up to my hips to give myself an "ice bath" I watched a little boy play in the water in a full wetsuit. Pretty funny, in a few weeks there will be 2500 adults ready to play in the water in wetsuits. I tried to envision the start of the race, the buoys, running out of the water to loop, taking in a gel, and running back in to do another loops- then envisioned where transition was going to be and tried to get it all in. (I was really trying to take my mind off of the cold water on my now numb feet)

I went back and treated myself to frozen yogurt (oops) I know I need to clean up again so won't be having the dairy again for a while. 

Recovery, travel day tomorrow, back at it on Wednesday. Three weeks. 

The Cycling House

April 3-8, 2012
Tuscon, Arizona


www.thecyclinghouse.com




My first ever camp, and first every traveling / cycling experience was a complete success. I've traveled in the US for foot races before, but never for a bike trip. 
By recommendation of a friend, one of the perks of being a Chicago Tri Club member is that you can rent travel bike boxes for free with your membership- you just need to put down a deposit of $25. I was initially going to rent a bike, but am SO glad I decided to bring the bike. Get a Grip was great with the packing and Southwest is even better with carrying it on board- only $50 each way, compared to other airlines who carge $200+ each way for oversized luggage / bikes.


When I arrived I felt a bit odd traveling alone, and joining a camp where I did not know anybody else, but was instantly made to feel comfortable by the crew. The staff has an incredible amount of experience, athletic ability, knowledge, and overall spirit for fun. 


The week I went, the group happened to be particularly small, with only 7 clients so the staff to client ratio was great :) I am a triathlete and the in house pro triathlete and coach with especially great. 


Tuesday Day 1 everybody was settling in- the house was nothing shy of spectacular.
We went for a fun couple of hour spin, then I was able to get a good short hilly brick in. 
     

We get back and dinner was an impressive spread of nutritious, tasty selections. Everybody was extra considerate to help me with my gluten free / soy free/ dairy free requests.

Wednesday  - 45-65 mile ride (option to add or shorten, I did not add or shorten- just rode as is) nice 7 mile climb from San Manuel back to Tucson. Probably one of the best roads I've ever ridden on- I felt like I was in the middle of a magazine shoot. Another great day in the sun (oh yeah, also got incredibly sun burnt on this trip with some crazy tan lines- ouch)

Thursday - Gates Pass. 65 miles, hilly, options to shorten up if needed, Matis's Mexican 

restaurant for Mexican food

 Super fun, tough climb- some good grades in there, felt great to get the blood flowing. One of those rides where on some of the climbs you want to unclip and walk, but know you won't so just push to the top, out of breath and all. Beautiful view. 

Throughout the week we were also able to go to the local beautiful outdoor pool to get drill work and laps in. Made going back to an indoor pool pretty terrible! 

Friday - Mount Lemmon- one of those rides you have to do if out in the Tuscon area. 21 miles of climbing. The grades weren't terrible, but with patches of wind, and steady climbing around 5% or so for 20 miles, you felt it, and then feel great when you're done! The view were spectacular, changing from desert to pine as you increased in elevation and decreased in temperature. Unforgettable.

Saturday - Madera Canyon 50 miles, big climb at the end.

Last big ride of the week- Another epic ride with no easy grades- Super fun- Spencer let me hug his wheel the whole way back and we FLEW. Awesome. Followed by a stubborn brick in the heat after.But then a lovely welcome back to the house. Our swim time ended up being playing in the pool at the house :)

    

Overall walked away from this camp, sore, but a better, stronger, smarter rider. Thanks for a great week TCH!!!

Madison Open Water Swim August 20, 2011

Well "total bust" is all that comes to mind. It was supposed to start at 8:30 am but because of rain delay, got pushed back an hour. I think it was the stress of the week or the cheeseburger on the way up, for lack of preparing a better meal because I was in a rush, but total upset stomach the morning of. I historically get upset stomachs when stressed or nervous, and foolishly forgot any pepto. Bad sign one. In an attempt to stay calm and steady in the water, I really was going way to slow. By the second lap when people were finishing and I was just starting my second, I knew I was in trouble. I kept going, but kept going in not straight lines. I tried to sight every six strokes, but when I tried to pick up pace I would loose form. A kayak came by me to help me stay on course- would stay to my right so that I wouldn't pull off. At one point I got a nasty cramp in my right leg, swam it out, but took a sec to hang on to the boat to stretch it out fast and keep going- I took a chance to glance at my watch and new it was going to be tough to make the cut off- I thought I would keep going as fast as I could to see how far I could go- then got a cramp in my left leg from my hip down my calf to my foot- I swam that one out and kept going. Before I knew it a boat came along to tell me that I needed to get out of the water- that the 2:20 cut off time was up. I told him that I would keep going and finish up and he said I couldn't. The problem was I probably still had 600 meters to go. I really am not sure what went so terribly wrong- I was significantly slower than Racine. I think I took "slow and steady" to the extreme.
On the boat I went to pick up the other swimmer still in the water. She was equally as mad as I was to get pulled. She even mentioned that she's not even going to bother with Ironman anymore. I'm still lining up at the start line and will be trying again, but with a clear reality how unlikely it is that I'll be able to finish.
After talking to Kris about it, felt much better. I was approaching it at a recovery pace, when I really needed to feel like I was working harder.
After I got out of the water, bad mood was an understatement. I got to my bike thinking why the hell even bother? It's a nice day I could just go do something else. Took in some calories and headed out with my heart in my stomach. This continued for about till about the first loop then I got it in my head for some reason that this would be my last chance to ride the course this season because I wasn't going to on race day- so knowing that it was getting late, still decided to continue on with the ride. After a bit, my mood improved as I tried to enjoy the ride. Getting rained on turned into a nice rainbow after the sun came back out. As the sun was starting to set, I was nearing the stick, and thought I would be able to make way back. I was wrong, it was way too dark to see and I really didn't have the course that well memorized. I had to pull over and call Daryl to pick me up. Defeat #2. All around, the day sucked major donkey balls, but Kris and Lynn were both super helpful. I also learned that Emily, Captain Badass herself and a true inspiration was registered to swim that day but couldn't because of complications from her leg. Cancer is a bitch and messed with her body (especially one of her legs)  a few years ago, leaving complications and she has been having trouble bending it so she couldn't swim. I need to remember to be grateful to be able to line up at the start. Re-take coming up in a few weeks.

Dairlyland Dare August 13, 2011

Robbie's Gran Fondo July 31, 2011

Racine 70.3 July 17, 2011

My coach asked me to send her my "wins and lessons learned" (as well as my race info- pace, HR etc.) so thought I would use it as a post. I sent her the info from the Garmin (which was pretty spot on with the race results) but here are a few wins, lesson learned and things to remember.

- I remembered that while I am not as fast as I would like to be, I really do like participating in endurance events
- I remind myself that there is no point in comparing myself to anybody else because I don't know that person's story- and it's my race, I race it to try to accomplish my goals.
- I remember how nerdy triathletes are and how much I love that.
- My new Garmin Forerunner 310XT is way fun- the multisport with transitions worked and was pretty accurate. Here is a helpful review if you're interested
http://www.dcrainmaker.com/2009/09/garmin-forerunner-310xt-in-depth-review.html
- Win- I PRed by 1 hour and 26 minutes and 10 seconds-
swim by 7minutes and 91 seconds ( even though I really thought I did much better- felt ok, thought I was pulling strong, didn't stop to tread water or stop on a buoy for a break. I did pause a few times to get my bearings and get myself back on- I zig zag at times and that looses time, adds distance)
TI by 91 sec
T2 by 13 sec
-Bike by 34 min and 25 sec
-Run by 42 and 6 sec- LOTS of walking last year
-I remind myself that improvement is a process. I did not meet the goals that I wanted to today, and clearly improved (I really bonked last year- really felt more prepared this year). I need to be patient with improvement- and improvement can be defined in many many ways. My goal for this IM Wisconsin is to finish
- I have been realizing that I'll be really pushing it to make those cutoffs for IM-WI this year. No matter how IMWisconsin this goes this year, I'm going to celebrate with my friends a great year (I'll have a pity party for myself on Monday and back to training on Tuesday)
- I really tried to focus on the task at hand for this race. Focusing on the my stokes, form and breathing in the water, cadence on the bike, nutrition overall, pace on the run.
I learned how to take in nutrition more properly-
By the time I was on the run, even though I didn't want any GUs, blocks, etc, got grossed out when I took it in, I was hungry by mile 10 on the run (something to tweak....)
- I remember to chunk / segment parts of the race and the different legs makes it mentally easier, more fun. - "make it to the next aid station then you can slow down for a bit"
The last hour of the bike I decided to do 15min intervals followed by 1min easier- and was surprised that I still could - I was passing way more people the last 10 miles as they were tuckered out while I got passed the first 46.
- I remember proper pacing is difficult to get a hang off, but super important
- I remember smiling makes you feel better
- I remember that even when it's hot and I'm not feeling as great as I'd like, I can keep going.
- I learned that even if I think I have enough sunblock, I can use more- shoulders felt ok, started to peel from a previous burn but the back of my neck was hurting.
- I learned that having a mini cooler in the transition area with ice and ice packs was a great idea- sucked down some ice water before the run and stuck an ice pack in my bra that I just threw away when it got warm.
- I learned that black electrical tape is way better in the water then the "waterproof" tape from Walgreens (for broken finger)
- I remember that strangers / spectators are fantastic. I had a nice older man, very much a dad type help with my wetsuit- he did not mind tugging at my legs to help me get it on-Also Daryl helped with the wedgie lift and Deanna with the arms- I learned how to put my wetsuit on so that it feels most comfortable (THANKS NICK!)
- I remember- as DP mentioned several times, that volunteers are amazing
- I remember that having somebody cheering you on is a fantastic feeling.
- I remember that cheering somebody else on can be just as fun
- I remember that I am thankful and continue to be inspired by my friends
WIN- tons of familiar faces out there cheering and racing
WIN- The vision quest coaching group
- I remember that I like to chat it up with fellow athletes when I'm feeling icky and frustrated that I'm moving so slow. If I'm running at a slow jogging pace, might as well strike up conversation-
- I remember that I am thankful that I have the opportunity to be able to show up to race- a FB post from a fellow volunteer for the DetermiNation committee- Kristin McQueen- who has completed several IM distance races while telling cancer to "suck it" "pretty bummed that my body hasn't cooperated after surgery and I can't do my 1/2 Ironman tomorrow. Pity party ends in an hour and then I will focus on dishing out a cancer ass whooping at Ironman next month"
- Lining up at that start line is a task in itself- I'll be thankful if I can be in that water as the gun goes off of IM Wisconsin happy, healthy, and excited
- I remember that a post race beer isn't going to throw off my entire training season- the occasional spotted cow is delicious :) (I've seriously cut back on the booze so I question every drink I have- It's ok to lighten up a bit)

Swim Video with Marcia- Wednesday, June 29, 2011

Wednesday, June 29, 2011

For this swim test / video- I decided to go see Marcia Cleveland through Vision Quest-

She also did underwater taping. She was great! Here are the links to the videos and the suggestions. I'm rocking those tan lines :)

http://www.youtube.com/watch?v=u2RQnltTVaQ

http://www.youtube.com/watch?v=F14ufutwHt4

I have a narrow catch - I need to widen it to shoulder distance and keep my elbows up (not letting them drop)

Drills: Surfboard (Hawaii 5-0)

Umbrella

I over-rotate my head when I breathe. One goggle out only.

My opposite hand/side sinks when I breathe to the other side.

Drills: Switch Kick - Feel the power of the pull

Increase my hand speed - the rate my hands move thru the water.

Will do this again probably second week of August....

Swimming Videos

My coach asked me to video tape myself swimming. These videos were too large to send via email, so I'm using it as a post. She quickly found some things to address- and I'll keep them in mind when I'm in the water- it helps to see what I actually look like- some people have pointed out some things I don't do well, seeing helps connect it.

swim video 2

swim video 4

Chicago Tri Club / Vision Quest Coaching

Daryl got me to sign up for the $50 Chicago Tri Club membership- thanks DA (I may have to write a blog entry on how great of a friend you've been DA)

http://www.chicagotriclub.com/

Being a member allows you to be part of a network of sharing of information. So far I've only been a member a little while, I still need to pick up my card and my shirt (pumped about this, I'm a big nerd as most of us tri geeks are) but I've found it helpful already!
Through this- Daryl introduced me to Vision Quest Coaching. I had my first Taste of VQ class - this last Sat morning- it's a 10 week course. It kicked my ass and it was great. I will most likely sign up to be a member in Feb/March to take advantage of their classes.... by this time I'll have a new bike..... now needs to be a whole other post as well.... details on new bike to come (after it's purchased)

http://www.visionquestcoaching.com/

Max Multisport Coaching

http://www.maxmultisport.com/

So the thing that would keep me from the finish line would be being able to swim the 2.4 in under 2 hours and 20 minutes. I know I'd be able to swim the distance, because there's no way in hell you're gonna drag me out of that water, it's being able to do it in the 2 hours and 20 minutes that worries me.
Renee and Max Multisport was the group I found when I first decided that I wanted to do a triathlon. I had taken a few classes in my early 20s, but it was more like "so this is how you float and put your head in the water- don't get me wrong, all important stuff) But when I decided I wanted to do a sprint triathlon, I knew that I needed help. I was terrified of the water. When I started, the first day of group swim, I couldn't swim the length of the pool. I blamed it on my googles. Now I can swim in the lake without having a panic attack (Racine was my first time being able to finish a race without hanging on to the ropes) They were helpful from the start so I went back to them again for more help. It's that cut off time that.......So I signed up for private swim lessons. So far I've only had one with swim instructor Nick, but it was good. I'll be posting as I learn more. He's already been helpful. I know a lot of it is going to be taking what he teaches me and practicing on my own.
So this is going to be one component in addition to training (not part of the training- kind of the additional to help training go better)

One of my blog options is going to be the cost of everything.... every race, to every training group, to new shoes and bikes..... you all will think I'm crazy, but I do this from keeping me going crazy!

Not so Ready to Run

This week started off promising with securing a registration spot Monday morning :) I got all of my weekday runs in, and I was feeling tired but in great spirits. I was feeling a bit under the weather this week but thought it was because of lack of sleep and long work hours. Didn't really think much of it and even got up early Friday morning to swim one mile before work. Had a great time at the DMB concert that night, but still low energy... tried to go cheer on the Badgers at Will's for Musky fest when it all really "blew up" from there. Had to leave Will's to head over to Jenn's down the block where my stomach just gave up and threw up everything it's been holding. I made it home, but didn't really stop puking to early the next morning- thanks Mallory and Mario for the ginger ale drop off!
The bummer was that Sunday was my annual Ready to Run. I love this run. Besides the free pickles and beer at the end, it's a chance to mentally really feel "ready". I had done a 20 on my own a few weeks before, but this was a well supported training run with aid stops along the way and a fun post race party. Jenn and I always have fun at this, and she called me to tell me "it's not the same without you" after she finished :(. I slept most of the day, still couldn't really eat but attempted to go out anyways. Didn't make it far before deciding this wasn't happening this weekend. Not a good end to marathon training / start to Ironman training. :(. I've already come to the realization that this marathon is going to be on the slower side for me, but I've been really hoping to pick up training, really building a base this winter. Going to have to listen to my body and respect when it's demanding I sleep. This is a new week, and tomorrow I get to start over. I'm looking forward to 10-10-10 - human spirit on parade! Then in the water I go!!! Focus this fall and winter is to swim swim swim. The race is over if I can't get out of the water in 2 hours and 20min.