Eleven

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Eleven. That is my goal for Ironman Arizona. It is an aggressive goal and I need a lot of things to go right to achieve it. I am encouraged by recent training efforts and I am VERY motivated. I am in the home stretch and I am counting off the days.

The break down is:

  • Swim: 1:05
  • Bike: 5:50
  • Run:3:55
  • Transitions: 10 minutes

There is not much room for error.

Week 11 of 16 Ironman Arizona Training – Testing Race Pace

It was a bit of a step-back week to get some recovery after a couple of big/intense weeks of training.

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Most notable thing for the week was my Saturday brick. I did 2:30 (almost 3 hours) on the bike with some sizable efforts followed by a 30 min run at race pace. This felt really good to me and actually felt very much like what my race effort will be. Well, the run was a bit faster than it should have been but it felt good and I wanted to push myself. After this workout I felt really excited that I may have an 11 hour Ironman in my body! I am all for getting hard goals and stating them out loud!

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I am super excited to be in the home stretch for training. I feel like I have almost all the aspects dialed in. I am most excited that I really have my nutrition figured out. For the bike I will eat Salty Balls and drink CarboRocket, 333 – Half Evil All-in-One drink is working excellent for me! It has a bunch of calories and aminos. I am digging the black cherry and orange flavors. For people that have trouble eating solid food on the bike, but still need calories, check this product out. I figure this, plus a banana or two, will get me through the bike quite nicely!

My coach was nice enough to sketch out the last 5 weekends of training for me so I can plan our weekends. The end is in sight!!

Ironman Arizona 2016 Race Day Plans

I keep having all these thoughts about what I need to remember to do and pack for race day so I am going to start a list here and just keep updating in. Maybe it will be helpful to someone!

Morning of Race

  • Eat breakfast
  • Fill bike bottle with CarboRocket

T1 Bag

  • Bike shoes
  • SPI Belt loaded with nutrition (Mocha and Chocolate Cliff Shots)
  • Salty Balls in snack size ziplock bags (at least 8 balls)
  • Chapstick
  • Towel
  • Helmet

Bike Special Needs

I typically don’t stop but just in case…

  • Spare tube and CO2
  • Socks
  • Extra Salty Balls
  • Extra CarboRocket
  • Red Bull
  • Chapstick

T2 Bag

  • SPI with run nutrition options, tube of Rolaids, Base Salts
  • Chapstick
  • Sock
  • Sunglasses
  • Hat and visor

Run Special Needs

  • Warm running kit
  • Chapstick (do you see a theme here, I love chapstick!)

Race Time Goals

I am getting to the point where I can’t stop thinking about race day and especially my time goals. I am not out there just to finish this one. I am also not out there to Kona Qualify (but if it happened I wouldn’t say no). I am going to be out there trying to take a reasonable chunk of time off my 2014 finish. I set myself a goal of qualifying for Kona by the time I and 45 (it was a 5 year goal at the time). I felt if I could chip away at my bike split by 15 minutes a year and trim a bit off the swim and run, I would have a really good chance of doing it someday. So here are my goals (A goal/B goal/C goal) for the race this year:

  • Swim: 1:05/1:08/1:10 I think the rolling start will work well for me so I can improve on my 1:08 from 2014.
  • Bike: 5:45/6:00/6:15 I need to not hold back as much as I usually do on the bike. I need to NOT sit behind people waiting to pass. I need to get a little uncomfortable.
  • Run: 3:45/3:55/4:00 I know I can run well off the bike and I am loving running right now. I was once told that when you hit the run in and Ironman you are so relived that you only have 26 miles left! It is so true. The run feels like a victory lap for me!

That gives me just under 11 hours for my A goal, and under 11:30 for my C goal.

 

 

Week 10 of 16 Ironman Arizona Training – Aquathalon National Championship

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After the rough week before this week we backed off the volume just a little; but mostly so I could do small trip to visit Jen, and a little race on Saturday. But even with that I still manage over 13 hours!

Highlight if the week was the race for sure! The held the Aquathalon National Championships up in Santa Cruz. I grabbed a flight to Sacramento to meet up with Jen, my coach, and we drove out to Santa Cruz. After a very wild night in our hotel thanks to Megan, some poor girl celebrating her birthday and apparently ending up in jail, we were up nice and early to get to the race. The cool thing about the race was if you placed in the top 18 in your age group you earn a spot to go to Penticton Canada next year for the world championships! Swim-Run is perfect for me!

The swim was super cold and by the time I got out my hand were pretty much useless. I managed to stub my toe pretty bad running in the sand but luckily my feet were numb too! I swam a very good line and ended up with a great swim for me.

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My T1 was a good minute longer than everybody else in my AG because I couldn’t tie my shoes or get my wetsuit off! The run was awesome. We ran along the cliff and had an amazing view the whole time. I was clicking off sub 8 minute miles and felt excellent. Very good group of ladies out there! I don’t get passed on the run that often but a few ladies passed me like I was standing still. Even though we all knew we would get our slots to worlds everyone was giving it their all. What a great way to race! The Garmin data can be found here.

I placed 4th in my AG and 25th overall female. I did everything I could and I was really happy with my race. Luckily my slow T2 didn’t keep me from the podium but for shorter races like this I need to get faster. Here are some pictures from the race!

After the race I flew back the next day and did a 4 hour ride followed by a 1 hour run. I have been having a bit of self doubt lately so I was so pleased to bust out at hour run at goal marathon pace and all in zone 1/2 heart rate! It is runs like that that keep me coming back for more. My personal goal for Arizona just keeps getting faster and faster. Final 6 weeks until Arizona. The end is in sight!

Week 9 of 16 Ironman Arizona Training – Fatigued but Determined

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Wow. That was a week of training! It started out a bit rough and we think I was carrying more fatigue from the Olympic Tri we had expected. I had to dial back one ride, I barely made it thought my 90 min progressive tempo run, and I had to cut one swim very very short. But with all of that fatigue, I still managed to pull of a very solid week of training! I was determined to try and get it all in and I almost did!

Biggest change of the week was I (finally) got fitted on Arlene the Argon. It has been really hard finding the time to get it done but this week I finally made it a priority. Lots of changes to my position that are really working for me. I did a workout the day after the fit and I could see a difference in my numbers. Same ride on TrainerRoad but this time I held an average of 8 more watts and I rode 1 mile an hour faster. That may not sound like a big deal but I could tell I was able to push a harder gear with the same watts as before. The fitter said more power would go to my wheel and it sure did!

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I am most happy with a solid 5+ hour ride on Saturday followed up by a 30 minutes run off the bike. No drama for either activity although I ran out of water on the bike and Stuart came out and saved the day! Then the fact that I followed up Saturday’s training with a 2.5 hour run where I spent all my time in Zone 1-2 for my HR and was running just over Ironman marathon pace!

But the absolute highlight of the week was going with Stuart to watch him try his first Cyclocross race! Here are a few pictures from the fun we had!

Week 8 of 16 Ironman Arizona Training – rest week, test week, race week

So you may have noticed I screwed up my numbering and I am actually a week ahead of where I thought I was! So oops,  no week 7 training update! (Ironman training brain).

This week was a a week of rest with fitness testing in all three disciplines finished off by an Olympic Triathlon!

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First test of the week was an FTP test on the bike. I only had a 2 watt increase up to 184 watts but I gave it my all so what else can you do? My last FTP was a big increase so they can’t all be like that. Data in Garmin connect can be found here. Regardless, things are getting better on the bike.

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The next test was a running test. My coach has me warm up and them run for 15 minutes at just sub threshold and we compare the distance and pace for the effort. Last time I did this test I ran 1.91 mile in the 15 minutes. This time I almost hit the 2 miles by running 1.98. My running is going well and I am loving it! Garmin Data can be found here. The silly auto lap kind of messed up the data.

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The last test was the CSS (critical swim speed test) which I was very excited to do. I knew that I was swimming faster so I was anxious to do this test. After a good warm up you swim a 400 for time, then do some active recovery, then swim a 200 for time. Both efforts should essentially be an all out effort for the distance, paced well of course. I am actually pretty good at pacing myself especially in the pool. I NAILED this test! I swam 5:59.1 for the 400 and 2:53.4 for the 200. I do not think I have swam a 200 that fast since I started working with my Coach Jen. That gives me a CSS of 1:33/100 yards. This is great information to use when swimming with the Tempo Trainer. Garmin data (with heart rate) can be found here.

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Sunday I raced. You can read the full report here, but the summary is I executed my race well, got 3rd in my AG and 4th OA female so I am a happy camper! Total time was 2:42 and change!

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2016 Carpinteria Olympic Triathlon Race Report

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I added this race to my schedule a bit late because I really wanted to do a race where I pushed myself on the bike to see how my run would respond. I have a tendency to under-bike but then have a great run. This was the perfect local race to see what happens when I focus on the bike. I am not gonna lie, I had high hopes of winning my AG, but I knew there was at least on really speedy woman showing up in my AG.

The morning started smoothly and I got to rack next to my twin sister from another mister (an mom), Sara. She and I are friends from online and we share the SAME birthday, exactly! It was very cool to get to race with her!

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Swim was pretty good. Easy out, a bit chilly, and nice conditions. For once there was a good pack of about 8 of us that swam together for the whole swim. This swim is pretty tough because when you turn to come back you are swimming straight into the sun. It is completely blinding! I was out of the water around 10 for my wave and did my best to get on the bike quickly. Putting on socks is such a pain!

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The goal for the bike was to push it. For once, I think I may have only been passed by one other female (and she was on a relay), and I passed one female in my AG. THIS IS AMAZING!!! I started the ride a bit easy but once I got around some people who were not riding very safely I was able to crank it up and not back down. I really made an effort to pass people much sooner than I usually do. Screen Shot 2016-09-26 at 8.51.27 AM.png

You can see by my time in power zones I was really putting out the effort. Here is a link to the full data for the bike. I am thrilled with this bike!

Off the bike and onto the run. I had Stuart at the run out counting women for me so I knew where I was at. Red Bull in hand I was off to see if I could chase down the current 4th place woman who was up on my by just over a minute.

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I started off a bit hard but managed to hold the effort and keep pushing harder as the run went on. It is a great run because almost half of it is on some coastal trails. Highlight of the run was seeing a Channel Islands Fox cross the run course! I managed to catch the girl in front of me and hold her off for the rest of the run. You can tell by my HR data that I was giving it all I had.

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Stuart met me at the finish (after snapping awesome pics all day for me) and we waited for the results.

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So 3rd in my AG and 4th overall! I am 100% proud and happy with the race. Except for maybe getting my socks on faster in T1, I don’t think I could have done any better. I am super proud of the run. I am pretty sure that is my second fastest recorded 10K.

Thanks to Coeur Sports for the support and amazing Zele kit! As well as SBR sports for setting me up with a bunch of great Tri Swim samples to pass out before the race! And of course thanks to Stuart for cheering and being my race reporter all day. It is so much fun to execute a good race to show your supporters how much you appreciate what they do for you! It is the best way to say thank you!

Week 6 of 16 Ironman Arizona Training – Race Recon

 

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Hulk Mode for the week! If you are new to my training updates Hulk Mode means I turned all my workouts green in Training Peaks! YAY ME!

This was a pretty tough week but I feel so motivated to work hard right now! I feel really good in the pool. Paces continue to be much closer to my pre-collarbone break paces. Running is going well also. My speed work out on Thursday was 5 X 800 and I nailed it! You can see the details here. Friday I did some more work in the pool with the Tempo Trainer and had a great workout. That is a great tool for working on pace!

Saturday I went up to Carpinteria to do my long ride on the course of my upcoming Olympic Triathlon. I did two laps of the course and had a pretty decent ride followed by a great run.

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Fries and a Sprite after a solid 4 hours

Not gonna lie. I am really hoping to podium this coming up Sunday. I think I have a good chance based on last years times.

I ended the week with a really tough day mentally. I had a 2.5 hour trail run on my plan. I was a little dehydrated from the day before, I got out a bit late, and it was hotter than I expected. Coupled with the fact that I ran a very exposed trail, I ended up walking a LOT. But, I had a couple of opportunities to turn right and go home early but I kept turning left. I figured I had enough water to stay out there for the 2.5 hours even if it meant walking a lot. In the end I was out for 2:19 and was proud of myself for not quitting. The better part of me knew to take the recover ride inside instead of contending with the heat again.

IMG_2379.JPGMy hat below shows I made a few deposits in the bank of fitness this weekend!

IMG_2380.JPGSo this week is a race/test/rest week! I will be doing some testing in all three disciplines and hopefully executing and strong race on Sunday!

If you are interested, Coeur Sports is accepting applications for the 2017 Ambassador spots! There truly is not a better Ambassador program out there!

Week 5 of 16 Ironman Arizona Training – Salty Balls FTW

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After a rest week things ramped back up quickly. I had a trip for work so that knocked me out of what ever routine I sort of have but luckily my coach is great at planning around my schedule. I ended up doing a pretty decent interval run on the hotel treadmill! And luckily they have some decent foam rolling stuff to use!

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Now that my schedule with my kids has changed I now have all of Saturday and Sunday to train. This mean my long rides have shifted to Saturdays. I really like getting them out of the way! The weather was great and I had a really good 5+ hours! My knee started acting up at the very end but it was just fine for my run off the bike. I have been working on stretching my hamstrings and hips out with regular frequency. I have been eating Salty Balls (see my Coeur teammate Hailey for the recipe) as my main source of fuel on my long rides and they are working amazingly well! I have also been wearing the aero top by Coeur. It is absolutely wonderful for long rides! It is amazing how much it helps when you can keep the sun off your shoulders all day!

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When I got back from my ride I got a surprise package from a dear friend. It is really nice to get an unexpected note of encouragement and thanks in the mail along with a super cute tank top!

IMG_2342.JPGThe week ended with a 2 hour trail run. My coach has been sending me to the trails for my long runs. It is really nice to get off the roads and not worry about pace, only effort.