It seems like just yesterday I signed up for Ironman Louisville and now I’m less than 10 days from race day. How does that happen?! Time just keeps flying by!! Fall has arrived and brought with it MUCH cooler temps (almost like we went from summer to winter without the fall temps) and the changing leaves…both of which I enjoy!! I’m not a fan of the decreased amount of daylight hours, but we don’t have any other option than to endure it.
Swim: 39,000 yards (22.16 miles)
Bike: 443 miles
Run: 114 miles
Monthly Totals: 69 hours & 48 minutes
After crushing my 90 minute run/1 hour bike intervals/1 hour run back to back to back Sunday, the hay is in the barn!! I’m #IMLou race ready!! It’s time to TAPER!!
Let Your Mind Run: A Memoir of Thinking My Way to Victory by Deena Kastor is a MUST READ!! There are so many great insights for how positive thought, positive visualization, and gratitude changed Deena’s career. What a STRONG + INSPIRATIONAL woman!! I am working to implement these into my training and racing plan as well, knowing that it will take time to fully implement!! “Building a mind so strong would take years of effort and discipline, but it would propel Kastor to the pinnacle of running—to American records in every distance from the 5K to the marathon—and to the accomplishment of earning America’s first Olympic medal in the marathon in twenty years.”
I listened to Kona Kamps episodes with Noga Ruttenberg and Megan Pennington. I LOVE listening to Lilias and David interview these amazing women!! They are SO inspiring and down to earth!!
How was your month of September?! What were you grateful for last month?!
It’s TAPER TIME!! I’m so glad to have made it to this point!! With the completion of last week’s workouts comes the taper for Ironman Louisville and I’m ready for it!! The hay is in the barn and I’m looking forward to lighting it on fire in 2 weeks!!
Swim: 10,300 yards
Bike: 101 (trainer) miles
Run: 32.5 miles
Strength Training: 10 minutes of core strength almost daily
Weekly Totals: 16 hours & 47 minutes
Quote of the Week:
“Bring on the taper!! It’s TAPER TIME!!” ~ME 🙂
Attitude of Gratitude:
How was your week? What were you grateful for last week?! Do you enjoy the taper?!
I want my July back!! August is flying by and I’m not ready to go back to school just yet!! I could definitely use a few more weeks of summer break before the daily grind begins back up, but alas, that isn’t going to happen. Thankfully I still have 12 days of summer break left and I’m going to soak up every moment that I can!!
Swim: 34,332 yards (19.5 miles)
Bike: 320 miles
Run: 92.3 miles
Monthly Totals: 53 hours & 51 minutes
Ironman Ohio 70.3 was nearly perfect! Incase you missed it, my goal was to go sub 6 hours. I’m happy to report that I FINALLY achieved this goal!! Thanks to Coach Kelly for designing a plan to help me achieve this. Thanks to Steena for running the 13.1 miles with me and pushing me the last 2 miles. Thanks to my fave for being the most supportive, encouraging, motivating, loving friend and life partner I could ask for!!
Summit Lake by Charlie Donlea is a great mystery! I typically figure out the ending before I get there, but I really didn’t see this ending coming! “Becca Eckersley was a first-year law student and daughter of a powerful attorney was brutally murdered in Summit Lake. There are no suspects. No persons of interest. Just a girl who was alive one day and dead the next. Kelsey Castle is an investigative reporter who thinks this assignment is a fluff piece at first. As Kelsey digs deeper, despite danger and warnings, she feels a growing connection to the dead girl. And the more she learns about Becca’s friendships, her love life—and her secrets—the more convinced she becomes that walking in Becca’s footsteps could lead her out of her own dark past…”
The Girl Who was Taken by Charlie Donlea is another great mystery! “The night they go missing, high school seniors Nicole Cutty and Megan McDonald are at a beach party in their small town of Emerson Bay, North Carolina. Police launch a massive search, but hope is almost lost—until Megan escapes from a bunker deep in the woods. . . . A year later, the bestselling account of her ordeal has made Megan a celebrity. It’s a triumphant story, except for one inconvenient detail: Nicole is still missing. Nicole’s older sister, Livia, a fellow in forensic pathology, expects that one day soon Nicole’s body will be found and her sister’s fate determined. Instead, the first clue comes from another body—that of a young man connected to Nicole’s past. Livia reaches out to Megan to learn more about that fateful night. Other girls have disappeared, and she’s increasingly sure the cases are connected. Megan knows more than she revealed in her book. Flashes of memory are pointing to something more monstrous than she described. And the deeper she and Livia dig, the more they realize that sometimes true terror lies in finding exactly what you’ve been looking for . . .”
The Coeur Sports EarSplitz Podcast interviewed Kebby Holden, Founder of Coeur Sports. This company has my heart…not simply because of the amazing clothing, but because of what they represent. I love that they encourage us to try to get more women in sport!! ❤
How was your month of July?! What were you grateful for last month?!
With the end of May came the end of the school year for the students (my last day was yesterday). There were MANY times throughout this year that I didn’t think this day was ever going to come. I’m not going to sugar coat anything…this was my most challenging year ever and I just completed my 14th year teaching. I’m incredibly happy to be facing summer and a much needed break!! Here is a small glimpse of what May had in store for me!!
Swim: 22,953 yards (13 miles)
Bike: 274 miles
Run: 80.3 miles
Monthly Totals: 49 hours & 18 minutes
First triathlon of the season:
In case you missed it, I raced the Kansas City Olympic Distance Triathlon on Mother’s Day. This was a good test to dust off the cobwebs before Ironman Wisconsin 70.3 this coming Sunday. It was a super fun race and I’m very glad I decided to put this in my training plan this year. In case you missed my race recap and want to check it out, click here.
How Goal Setting and Self-Talk Will Bring Your Success in Triathlon by Seth Rose hit home with me. Let’s face it…I love learning about mindset, mental training, and goal setting, so this article was right up my alley!! So often as athletes, we focus on the outcome goals (achieving a certain time, placing in your age group, etc.). Sometimes this is good, but to really achieve the outcome goals, we need to be focusing on the process goals (getting to the race site early, keeping your hydration and nutrition in check, keeping your heart rate in check, etc.). When things get tough, it is time to pull out the self-talk. “Our confidence is fueled by what we tell ourselves, and ultimately our thoughts have a direct influence on our emotions and actions.” Two of my favorite mantras are, “courage over comfort” and “I am strong. I am tough.” I also tend to ask myself “how bad do you want it?!” multiple times while training and racing. Find a mantra (or 2) that works for you and use it in training and racing!
The One Thing Every Athlete Wants: Confidence by Carrie Cheadle is spot on!! Even the best athlete isn’t 100% confident 100% of the time! One of her favorite quotes struck home with me: “The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” – Steve Furtick
WOW!!! Truth!!! Most endurance athletes want to “feel” confident, but confidence isn’t simply a feeling, it is also an action! I’m definitely looking forward to part 2 of this blog post to learn ways to increase my own self confidence!! Aren’t you?!?!
The Lost in Transition Podcast Diet Trends, Nutrition Myth Busting and More with Andrea Kendrick, RD is full of valuable information around sport nutrition and everyday nutrition for athletes. As a triathlete, nutrition and mental training are the 4th and 5th disciplines that are often overlooked. Professionals can definitely set you up for success, by helping you feel better + more energetic + recover better after tough sessions!!
Sherpa Extraordinaire!! The Iron Hippie raced a local sprint triathlon. It was a brisk morning, but he did awesome!! It was SO much fun to cheer on the athletes, take pics of friends racing, and support my super awesome fave while he got to play!!
How was your month of May?! What is your favorite mantra?! What were you grateful for last month?!
Last week was a whirlwind! So much crazy packed in one week that I’m feeling a bit overwhelmed at the present moment. Lots of highs, lows, life stress, work stress, fun, play, and so much more all packed into 7 days. Thankfully this overwhelming feeling will pass!
“Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do – this is what it’s all about.” ~PattiSue Plummer, US Olympian
Grab your favorite beverage, kick up your feet, and enjoy what is a really long race report! 🙂
The alarm went off at 3 am, but I was already laying awake. I didn’t sleep well at all, which was a first for me, but thankfully it didn’t seem to impact my day. After eating my pre-race breakfast of muesli + peanut butter + Pure Clean Beet Powder + frozen mixed berries with a Karma Kombucha, I donned my Coeur Sports race kit and prepared for the day by reading my pre-race quote from Swimming to Antarctica by Lynne Cox before heading to the race start.
We arrived at parking lot #2 by 4:30 am, which made it easy to find a place to park that would be convenient for after the race to get all of our gear loaded up. We walked to the transition area, dropped off our bike and run special needs bags, and waited until 5 am for body marking and the transition area to open. After body marking, I had bike support fill my tires, lubed up the chain (it had rained on Saturday after Mojo was racked for the night and I wanted to make sure my chain was greased back up), filled my water bottle, put my bike bottles on my bike, got my Garmin on my bike and started, saw Erika and gave her a pre-race hug, put my salty balls in my T1 bag, and hit the kybo up one more time before heading to the swim start.
At the swim start, I got into my Roka wetsuit, ate part of a granola bar and two Pure Clean Beet’ums, drank down some water, dropped off my morning clothes bag, got another hug from Erika, and made my way to the water for the swim warm-up. As I was exiting the water from the swim warm-up, a lady came up to me and gave me a hug and we shared good luck wishes to each other. I have no idea who this lady was because we were both wearing wetsuits, swim caps, and goggles, but I am grateful for the pre-race hug, so thank you to whomever you were! It was this point that I decided it didn’t matter what the day brought me, I was going to race with Coeur (French for heart) for the entire day! I am going to share my coeur, but also fill my coeur up throughout the entire day!
After the Canada National Anthem and fly over, the fireworks went off and the male pros were off, followed by the female pros and then the age group athletes.
Swim: 1:24:16 (average pace of 2:11/100 meters)
We lined up by the 1:15-1:20 pace sign for the swim and were soon moving into separate corrals waiting for the beep every 5 seconds to send the next group of swimmers into the water. This was the cleanest swim start I’ve ever experienced! As I entered the water, a calm came over me like I’ve never experienced before and I set out at comfortable pace. I felt solid and strong. The water temperature of 66*F was perfect…I much prefer the colder water! I had very little contact with other swimmers until buoy #6 when I swam up on a guy who couldn’t hold a straight line for nothing. He was definitely a faster swimmer than I was, but because he was zig-zagging back and forth all over the course, he swam a lot farther than he needed to. Every time I tried to pass him, I would get cut off by him again. This continued for about 3 more buoys before I finally passed him. The rest of the swim was pretty uneventful as I had very little contact with other swimmers. I had a slower swim than I’d hoped for, but also didn’t leave everything in the water. I was trying to pace myself well for the long bike + run ahead. So much coeur during the swim!
There is a rather long run (300 meters) from the swim exit to transition. When I got to the transition area, I grabbed my T1 bag and quickly made my way into the women’s change tent. I was shocked at the lack of volunteers in the change tent to help the athletes. I am very self sufficient and don’t change, but for those ladies who do a full change and need help getting a dry sports bra on a wet body, they would have had to get help from other female athletes. I quickly put on my socks, bike shoes, and helmet. I loaded my pockets and put on my arm coolers and sunglasses as I ran to my bike.
Bike: 7:05:08 (average speed of 15.81 mph)
As I left transition on my bike, I saw Dad and my Aunt Linda cheering me on! I quickly mounted Mojo after the mount line and set off on the bike. Coach Kelly instructed me to dial it back and go out conservatively for the first 56 miles. I was feeling good and really wanted to hammer, but I knew I had a long day in the saddle, so I sat back and tried to keep my watts near the 130 mark. I consumed 2 salty ball every 30 minutes on the bike and NBS hydration every 20 minutes while sipping water the rest of the ride, which is exactly what I’d done in training and it worked beautifully.
This course is essentially 2 x 2 different out and back sections. The first out and back is from the village on Montee Ryan to 117 out to Labelle, back on 117 to St. Jovite, from St. Jovite back on 117 to Montee Ryan and back to the village. There is a “no passing zone” on Montee Ryan in each direction (away from the village and toward the village). The second out and back is 10K out and 10K back on Chemin Duplessis. There is another “no passing zone” on one of the big descents on this section as we return to the village. If an athlete passes another athlete in any of these “zones,” the athlete doing the passing is automatically disqualified and removed from the course. There is plenty of climbing on this course, but in my opinion, this is much easier than Ironman Wisconsin’s bike course.
I felt great during the first 56 miles as I consumed my nutrition according to plan and held back my power so I could open it up during the next 56 miles (or so I thought). My only two goals were to keep my power at 130 watts or less and not get lapped by the professional triathletes racing. I had to remind another athlete of the “no passing zone” leaving the village on Montee Ryan as we were headed to 117, since he attempted to start passing me, but backed off when I reminding him of the no passing zone. I also wanted to go faster in this section, but there was an athlete in front of me that I had to stay behind on the descent to avoid a DQ. As I made my way out to Labelle, I was in awe of the beautiful scenery around me. Sure there were hills to climb, but there were also some amazing descents to enjoy. As I made my way to St. Jovite, I just soaked it all in…the beauty, the spectators out cheering, and the feelings of pure joy that I was getting to ride my bicycle! I was also super pumped to have achieved both of my goals for the first 56 miles!
Each of these out and back sections is done twice. So during the second 56 miles I was ready to cruise, but Mother Nature had increased the winds a bit. I stopped at the first aid station to refill my NBS hydration bottles before fighting some headwinds on the way out to Labelle. Thankfully it was only about 12 miles of fighting the headwind while climbing to Labelle…riding in Iowa means a LOT of windy training rides, so I was ready for this! Mentally I got into a bit of a negative funk as I was struggling physically…not just with the headwinds while climbing, but I felt a bit depleted nutritionally despite nailing my nutrition plan to this point. Once I turned around in Labelle, the tail wind was a blessing and I stopped at the aid station just outside of Labelle to eat a banana and use the kybo…I just can’t make myself pee on the bike while riding. I felt good and strong as I made my way to St. Jovite and was rejuvenated by the crowds and the fact that I was heading back to the village for the final push on the bike course. The 10K out on Chemin Duplessis was tough, but I settled into my easiest gear and steadily climbed my way to the turn around. I was so happy to have ridden the whole course (there were some people who walked their bikes up some of the steeper hills) while staying in my saddle (I never climbed out of the saddle…wahoo). I kept my power and heart rate in check, which would hopefully benefit me on the run! Lots of coeur on the bike!
I quickly handed Mojo over to an amazing volunteer who returned her to her spot and removed my helmet on my way to the change tent. I also unzipped my speed top as I knew I wanted to run in the tri top I was wearing under my speed top. I grabbed my T2 bag, stripped my top, changed my socks and shoes, grabbed my nutrition visor, and race belt. I put my race belt and visor on while exiting T2. I made my way to the kybo to pee one more time before starting the run.
Run: 4:51:26 (average pace of 11:07 min/mile)
I felt so strong at the beginning of my run, but having run countless stand alone marathons and 4 marathons at the end of Ironman races, I knew it may not last, so I decided to ride this wave for as long as I could while keeping my pace in check. I broke the marathon into ~8 x 5K segments. I started off easy as I made my way through the first 5K of the run, which is rolling hills. I was so pumped to see one of my Coeur Sports teammates, cheering me on during this section of the run! Thanks for the love Ericka!
Once I hit the bike path, I knew I had just over a 5K to the turn around. We had done some training runs on this section of the course, so I knew it would be flat and very quiet with few spectators…mostly other athletes + the sounds of our own footfalls. I was still feeling good, so I just kept ticking away the kilometers (everything is in kilometers in Canada). I was taking in water at every aid station, bananas and oranges at nearly every aid station, and my Motts fruit chews every 30 minutes. At mile 4, I HAD to visit the kybo…well, this was a first! I’ve never had this problem during a race before! After a quick stop, I was back to running and spreading all the coeur I could on the course…I hope this lifted others up as much as it lifts me up to spread the love! On my way to the turn around, I saw another Coeur Sports Teammate, Erika, and the Iron Hippie, both running strong! I made it to the turn around, knocking out just over another 5K and was still feeling strong, which I was super stoked about. The only walking I had done to this point was through the aid stations to eat and drink and up the big hills. I decided at this point that I would continue to run (with the exceptions of the aid stations and the bigger hills) at least through the half marathon and re-evaluate how I was feeling. I had never had an IM marathon feel this good, so I just rode the wave and went with it! At about mile 8, I needed to visit the kybo again…ugh! Feeling much lighter, I was still running strong! 😉 Onward…to the end of the bike path and through the rolling hills back to the village! It was so much fun to see Dad and Aunt Linda in the village (as well as all of the other spectators) and know that I was still feeling strong and ready to rock the second half of the marathon!
With 4 of my 5Ks behind me, it was time to buckle down! The new goal…make it through the next 2 x 5K distances while still running and feeling strong and then re-evaluate. I continued to knock of the kilometers, spread coeur, see Erika and the Iron Hippie on the run, and made my way to the 19 mile point before needing to visit the kybo again…this time I had to wait a bit for an open one, but I knew I COULD NOT make it to the next one without a mess down my legs, so I waited just a few minutes. After lots of relief, I was back to running strong! I was starting to feel the fatigue, but with just over 6 miles this is where I knew I needed to kick in the mental game, stay focused, continue to run as long as I could, spread more coeur, and enjoy the ride to the finish line! As I made my way to mile 24, I could hear Mike Reilly bringing people home to the Ironman Mont Tremblant finish line and I was so excited to hear him call me across that finish line!
Overall: 13:36:44 = 43 of 86 F40-44, 237 of 461 Females, and 1169 of 1816 Overall
It was a beautiful day for racing in Mont Tremblant! The weather was near perfect…a high of 77*F on race day with winds picking up later in the day. This is the first Ironman race that I feel like I executed it the way it should be executed! I finally nailed my nutrition (despite the kybo visits), I was mentally and physically strong, and I had a PR on the distance by almost 30 minutes! I set myself up for a run that I was FINALLY able to actually run and It. Felt. Amazing! Moving up 514 places on the run was a dream! I left some of my coeur on that course, but I took so much more with me! For this, I am very grateful!
I am SO grateful to my tribe for helping me get to the finish line! My parents, Aunt Linda, my sisters and their families, my friends and family, Jeff & Deb, Nick with Vitality Massage (my massage therapist), Melanie with Massotherapie Sportive (my massage therapist in Mont Tremblant), Chris with Team Chiropractic (my ART Chiropractor), Kyle at Kyle’s Bikes, Coeur Sports + my Coeur teammates, Sound Probiotics, Roka Sports, and Newton Running. A special thanks to Coach Kelly at Track Cat Fitness for setting me up for success, making me #trackcatstrong, and helping me achieve a new PR. To my fave, my #1…the Iron Hippie…you are my rock and I’m so grateful that we are on this crazy journey together! Thank you!