Okoboji Triathlon 2017 Race Report

This is just a few weeks late, but better late than never! I raced the Okoboji Triathlon on July 15 and it was so much fun to go short, fast, hard, and have my family cheering for me on bike and run course! This race has a special place in my heart as I get to go home, home to race! It is unique, because it is between the sprint and Olympic distance.

Who’s ready to race?! We are!

Swim: 960 yards in 17:37 (1:50/100 yards average pace)

The women 40+ were in the last swim wave, so I had lots of people to pass during the entire event. Once I settled into my swim pace, I started pacing many people in the previous waves. This swim was about 1 minute faster than last year without a wetsuit this year.

Gear: Coeur Sports tri kit, Roka Viper Elite swim skin, Roka X1 Light Vermilion goggles, SBR tri slide

T1: 2:57

After exiting the swim, there is about a 200 yard run up to transition. I thought I was being super speedy in transition, but apparently I wasn’t as fast as I thought I was! My transition time was a bit slower than last year.

Bike: 18 miles in 54:10 (19.9 mph average speed)

I quickly settled in on the bike and began to climb right away. I was very aware of surrounding athletes and was SUPER pumped that not one athlete passed me on the bike! The last 6 miles of the bike is full of short, punchy hill climbs, and I was ready to punch back! With about 1.5 miles left to ride, I saw my sisters, nieces, and Dad on the course cheering me on!

Gear: Coeur Sports tri kit, Specialized Transition bike, Specialized Evade bike helmet, Specialized bike shoes

Nutrition: Breakthrough Nutrition – NBS Hydration

T2: 1:11

I quickly racked my bike, changed my shoes, and took off on the run!

Run: 4.5 miles in 38:48 (8:37 min/mile average pace)

I’ve run this course many times and knew there were many rolling hills, so I didn’t push as hard out of T2 as I probably should have and could have. About 1 mile into the run I was passed by the only female who passed me for the entire run (this cost me 1st in my age group and 10th overall female). I should have hung onto her to see what my body was capable of, but I let her go. With about 1.5 miles to the finish line, I again saw my sisters, nieces, and Dad. I was revived with their high-5s and cheers! I allowed that to carry me all the way to the finish line!

Gear:Coeur Sports tri kit, Newton Kismets

Nutrition: Motts fruit snacks

Overall: 1:54:40 2nd age group (F40-49) and 11th overall female finish

2nd place AG at the Okoboji Triathlon!

I am super grateful to my amazing family and husband, to Coach Kelly at Track Cat Fitness for helping be come #trackcatstrong this year, to my sponsors Coeur Sports, Roka Sports, Sound Probiotics, Breakthrough Nutrition, and Kyle’s Bikes, and to Dr. Chris Feil with Team Chiropractic and Nick at Vitality Massage for keeping me healthy! It takes a village and I’m incredibly grateful for mine!

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9 weeks ’til #IMMT: Balance

Last week was my first full week of summer break and it FLEW by! Here’s a quick look at my week!

Swim: 8093 yards

It has been AWESOME swimming in the 50 meter outdoor pool! I love this pool and am so lucky to get to swim in it all summer!

Jumping back into my happy place!
Thank you SBR Sports Inc for allowing me to enjoy some morning chlorine therapy and leave the chlorine at the pool!
When you finish your swim MUCH stronger + faster than you started, you experience major #swimlove

Bike: 90.5 miles

I had a couple of trainer rides, but also got to spend 70 glorious miles outdoors on two wheels with very little wind on Friday! It was SO AWESOME!

An easy ride to test the legs post race with some Ironman Tri motivation on the wall. “Anything is possible!”
While it may not look like it, I LOVED this ride getting to push it again!
Major #bikelove on the trails today with very little wind for 70 miles!!

Run: 25.5 miles

With a few shorter runs throughout the week, I had a split long run on Sunday that I was so excited about…I crushed my goal pace and and averaged a sub 8:30 minute/mile pace for 14 total miles!

That was a hot, humid, and windy run! I think I’ll just lay here for a while to cool down!
Jumping for joy because the heat index is much lower today and my run was amazing as a result!
Morning miles with my favorite girl!
Morning Run split on Sunday with the afternoon one being even faster on the exact same route!
So giddy with today’s split run! 2×7 miles at sub 8:30 minute/mile pace left a HUGE smile on my face for run #2 today as I crushed my goal!!

Strength Training: 45 minute + 10 minutes of core daily

Weekly Totals: 14 hours & 12 minutes

Weekly Positives:

Post race massage on Monday was not nearly as painful as my massages typically are. Thanks Nick!

Post race massage thanks to Nick at Vitality Massage!

Our twin nieces came and stayed with us for a couple of nights! We had so much fun and didn’t even get it all documented!

Meeting my mother in the middle of no where Iowa to pick up the twins for a couple of nights!
Helping to make dinner!
Cleaning all the fruit!
Playing games!
Helping to prepare breakfast!
Visiting Iowa State University’s campus
Visiting Iowa State University’s campus
Eating Tropical Snow

Quote of the Week:

“Extremes are easy. Strive for balance.” ~Colin Wright

12 weeks ’til #IMMT: Stronger

Last week was the last FULL week of school! We still have a few crazy days of school left, but this school year has no more full weeks left in it! Wahoo!

Swim: 10,700 yards

I got a LOT of #swimlove in last week!

Trying to find my mojo again!
Washing away the self doubt one stroke at a time!
#chlorinetherapy with my fave! Thanks SBR Sports Inc for helping us leave the chlorine at the pool!
#swimlove is the pefect way to round out the work week!

Bike: 79.6 miles

With a longer, outdoor bike ride last Sunday, I also got #bikelove in last week! Hello two wheels, the open roads, fresh air, LOTS of wind, time with my fave, and sunshine! I’m excited to say that I dominated another long WINDY ride again today…two 70 mile bike rides in 2 days with ridiculous winds will definitely make you stronger!

Soaking up some vitamin D during my recovery ride Thursday!
Sunday was a windy day on 2 wheels, but any day with my fave, Mojo, and the open roads is a great day! Lucky for me I get to do it all over again tomorrow!

Run: 19.8 miles

I LOVE that my long run has been moved to the middle of the week instead of the weekend! I feel more fresh and less fatigued by having the long ride + long run on back to back days on the weekend. I had a few other runs, including off the bike on Sunday!

13.5 miles with my fave is the perfect start to the day on Wednesday!
Morning miles with my girl on Friday!
Run off the bike Sunday didn’t go as well as I’d hoped, but I added hay to the barn

Strength Training: 45 minutes + 10 minutes of core daily

I’ve been asked to do a post on some 10 minute core ideas that I do each day. I promise it is coming and in the works! Be looking for this post in the next couple of weeks when I’m out of school!

Weekly Totals: 13 hours & 42 minutes

Weekly Positives: 

Last week we got back into a more “normal” routine at home, and Basil’s typical behaviors, such as walking across the coffee table, have returned!

Basil rules the roost now that the visiting dogs have gone home.

Because my long run has been moved to the middle of the week, I get to find creative ways to wear my compression tights to work for proper recovery!

Compression tights are a must after long runs, so I decided to pair them with a dress for work.

It was a massage week also! Thanks to Nick at Vitality Massage for keeping me healthy and ready to tackle another tough workout!

It always feels better afterwards! #recoveryisimportant

Mother Nature forced us to switch some days around on the weekend, so Saturday was full of prepping for 2 long back to back outdoor rides on Sunday and today as well as taking a rest day. I took full advantage of this and after going to breakfast with my fave, I incorporated a 2+ hour nap into my schedule! When it says “rest” on the schedule, I take it to heart and do exactly what it says! 😉

There was so much fog on Saturday morning that we couldn’t even see the house across the street!
#saltyballs are prepped and ready for some long outdoor rides the next two days of this 3 day weekend!

Quote of the Week: 

“That which does not kill us, makes us stronger.” ~Friedrich Nietzsche (and my mama!)

15 weeks ’til #IMMT: stay focused

Last week’s theme was staying focused. Enjoy this week’s summary via pics!

Swim: 6700 yards

Some days you don’t want to do the work, but then you remember your dreams and you dive in!
New Coeur Sports swim suit day = motivation to go to the pool and work on chasing my dreams!
Flippin’ Friday evening with lots of #swimlove to #findfaster

Bike: 102 miles

#timetrialtuesday was an easy spin on the bike to shake out the race from Saturday.
#workforitwednesday with my fave in the #couragecave
More #bikelove + intervals with my fave!
Grateful to be on 2 wheels on the open roads! #bikelove
Very windy ride pulling these two along!

Run: 13.8 miles

Easy shake out run off the bike on Wednesday!
#runlove is the perfect way to start a Sunday!

Strength Training: 1 hour & 45 minutes + 10 minutes of core strength daily

Weekly Totals: 13 hours & 12 minutes

Weekly Positives:

I have 2 students who are committed to teaching me how to do my own race day braids! Each day gets easier!
Chaperoning the 8th grade dance with my #solesister Friday evening
New SBR Sports Inc. swim suit! I’m excited to try this out!
Legs up a wall is the perfect post long run recovery!

Quote of the Week:

“Stay focused, go after your dreams and keep moving toward your goals.” ~LL Cool J

26 weeks ’til #IMMT: setback + motivation

I had a setback this week that was quite literally a pain in the back! I carried laundry up the stairs and managed to tweak my back in such a way that I am undergoing treatment + active release therapy from Dr. Chris Feil at Team Chiropractic and Rehabilitation. Really?! Laundry?! Yep…I don’t even have a good story to go with this injury! Thankfully Dr. Chris thinks I should be close to 100% by the end of this week. I really hope he’s right! I have goals to achieve and dreams to chase! While this is killing me, I WILL heal before I jump back into training and risk re-injury. This is yet another lesson in patience! Thanks to Coach Kelly with Track Cat Fitness for keeping me mentally sane, adjusting my training plan, nad keeping me focused on doing what I can through this injury process!

Swim: 3800 yards

My first swim to test the back was Thursday after work. I swam 1500 yards (with about 500 being pull) and I found that my back was nagging through most of the swim. Sunday’s swim went much better! 2300 yards with very few niggles in my back 🙂

First swim to test the back
First swim to test the back
Swim #2 this week was SO much better than #1!
Swim #2 this week was SO much better than #1!

Bike: 41 miles

Wednesday I rode easy for 45 minutes with a nagging back. It was still pretty sore. Friday I rode 1 hour trying to stay mostly in z2. This felt much better than Wednesday, but I still had some issues with my back that started about 40 minutes into the ride. Sunday I rode for 90 minutes trying to keep in z2 for a full 60 minutes without having my back tighten up and I am so happy that I was able to achieve this! While my back is still not 100%, I have definitely made progress this week and am getting closer and closer to 100% every day!

First easy ride...smiling because I'm back in the saddle (even with a little pain)!
First easy ride…smiling because I’m back in the saddle (even with a little pain)!
Trying to stay in z2 without back pain
Trying to stay in z2 without back pain
Yes! Ended the week with a 90 minute ride with 1 full hour solidly in z2!
Yes! Ended the week with a 90 minute ride with 1 full hour solidly in z2!

Run: Zero, Zilch, Nada

Thanks to my recent pain in the back, I did no running last week. 😦

Strength Training: 

The only strength training I did was what Dr. Chris recommended, which wasn’t much, but it was something.

Weekly Totals: 4 hours + 35 minutes

Weekly Positives:

I had some special deliveries this week from some amazing companies that I LOVE! I heart my Coeur Sports gear and my Breakthrough Nutrition! If you want to try Stacy Sims sports nutrition, please use WELOVESNBS to enjoy 10% off Breakthrough Nutrition!

New Coeur Sports gear!
New Coeur Sports gear! Super happy heart!
Breakthrough Nutrition...serious love!
Breakthrough Nutrition…serious love!

Getting better slowly with the help of Dr. Chris Feil at Team Chiropractic and Rehabilitation.

Getting back on track with the help from Dr. Chris Feil...getting better every day = #progress!
Getting back on track with the help from Dr. Chris Feil…getting better every day = #progress!

I’m honored to be invited to share my Ironman journey with our community. It was so much fun to talk triathlon, inspire others, and be inspired by others at Mary Greeley Medical Center’s Motivational Morning on Saturday morning! Thanks to Coeur Sports, Sound Probiotics, and SBR Sports, Inc. for supplying some goodies to hand out to the participants!

I'm honored to be invited to share my Ironman journey with members of the community.
Talking triathlon
Goodies!
Goodies!
More Goodies!
More Goodies!

Quote of the Week:

“Your “job” as a serious athlete right now and my job as coach is for you to get healthy.” Coach Kelly…Thanks for the reminder Coach! 😉

How was your week? What positives made your week better?