October has come and gone and I’m so ready for November! Here’s a snapshot of what I’ve been up to:
My training this month was a bit hit or miss. I did get some good training sessions in and am very grateful to Coach Hansen for taking some time to help me work on my swim stroke.
Swim: 3.98 miles
Bike: 79.9 miles
Run: 61.4 miles
I’m not sugar coating things…this school year has been tough. This has been the most stressful year of teaching I’ve had in my 14 years. I’m grateful that the first quarter is behind us! Only 3 more to go!
We went home and saw family at the beginning of October. It was so nice to get to spend time with family, get snuggles, and get some lake lovin’!
Just not now…really struck home with me! I have had a lot of the “just not now” moments this month and am reminding myself that these moments won’t last. Thankfully!
Lauren Parker Update: Resilience Personified…Wow, just wow! Lauren was in a bicycle accident just weeks before she was to race Ironman Australia, which caused her to break her back, leaving her with a 1% chance of ever walking again. She is full of determination, drive, and commitment!
What to do after triathlon season ends by Lost in Transition…I love that they refer to the “off season” as the “out season.” Just because we aren’t racing, doesn’t mean we shouldn’t be training. The “out season” refers to being out of the racing season, but still training. Lana talks about things we can do in the out season to prepare us for the coming season.
“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!
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.
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.
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!
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!
I’m not 100% yet, but I have made #progress with my recovery and being #fearless this week!
Swim: 5200 yards
I had two really good swims this week. During my second swim, I was able to put some intensity into my swim without any issues with my back. It felt SO good to finally be getting a good workout in! #progress
Bike: 25.9 miles
I had 3 bike rides this week with 2 adding some intensity again…z3, but it was still some intensity! The good news is they were all pain free!
Run: 2 miles
I was finally able to run on Sunday for the first time in over 2 weeks. It wasn’t far, it wasn’t fast, but it was pain free and I was running! I had to stare at the treadmill for a while to build up the courage to finally press the start button, but I’m so glad I did!
I haven’t had much strength training other than the exercise Dr. Chris has given me and rebuilding some core strength. I am hopeful that this coming week will change all of that and I’ll be able to slowly build my strength training back up again.
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 🙂
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!
Run: Zero, Zilch, Nada
Thanks to my recent pain in the back, I did no running last week. 😦
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
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!
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!
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?
I have had some knee pain since September. After months of no running, lots of active release therapy, and a cortisone shot in my knee, Doctor Warme wanted to make sure we weren’t missing something before training for Ironman Wisconsin started up. Good news…everything looks healthy and happy, which means I have continued active release therapy and have been able to start running again! I am happy to say that the train I fell off of last month picked me back up and I am on cruise control!! Lots of green in Training Peaks this month 🙂 #happyheart
Dr. G recently wrote about why we need to Ditch the Psychological Safety Net. We need to stop making excuses and self-handicapping, which does us “no good when it comes to building a champion mindset for sport performance.” A great read for all athletes!
The Glass Castle: A Memoir by Jeannette Walls is a true story of triumph against all odds, but also a tender, moving tale of unconditional love in a family that despite its profound flaws gave her the fiery determination to carve out a successful life on her own terms. It is an outstanding read!
There has been lots of active release therapy this month to heal the leg and release the tension around the knee. I’ve incorporated hot yoga into my schedule every week, I take an epsom salt bath every week and foam roller like a crazy woman! All of this has allowed me to run the farthest I’ve run since September…4 whole pain-free miles on the treadmill 🙂
I am taking the Living Brave Semester with Brene Brown this semester, so I am also re-reading Daring Greatly and Rising Strong for this class. “Every day we experience the uncertainty, risks, and emotional exposure that define what it means to be vulnerable or to dare greatly. Based on twelve years of pioneering research, Dr. Brené Brown dispels the cultural myth that vulnerability is weakness and argues that it is, in truth, our most accurate measure of courage. Daring Greatly is not about winning or losing. It’s about courage. In a world where “never enough” dominates and feeling afraid has become second nature, vulnerability is subversive. Uncomfortable. It’s even a little dangerous at times. And, without question, putting ourselves out there means there’s a far greater risk of getting criticized or feeling hurt. But when we step back and examine our lives, we will find that nothing is as uncomfortable, dangerous, and hurtful as standing on the outside of our lives looking in and wondering what it would be like if we had the courage to step into the arena—whether it’s a new relationship, an important meeting, the creative process, or a difficult family conversation. Daring Greatly is a practice and a powerful new vision for letting ourselves be seen.”
I am learning how to be more vulnerable…remove my protective armor and expose my feelings, thoughts and emotions, even when I have zero control over the outcome. I am working on finding the courage to show up and be seen in different aspects of my life. This is challenging, but I know I will be a better person through this work. “Courage over comfort” is my mantra.
I’ve been spending a little less time on social media and a bit more time coloring. I can release stress and create a pretty picture at the same time 😉
Quote of the Week
“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” ~Picabo Street
How was your January? What is your favorite recovery technique? How do you keep balance in your life?