Posts Tagged ‘Ironman’

Back at It!

Yup vacation is over! I had a great little break after Ironman New Zealand. I love training camps, traveling and racing, but I do get a bit homesick! The week after the race included alot and I mean ALOT of sleeping, a great ski day up at Smuggs and even an 80’s flashback Bon Jovi concert with a few highschool friends. Fun stuff, but now it is back to the grind!

It feels great to get back into my training routine. I’m back working with my swim coach, and did my first hard run since IMNZ. It wasn’t pretty, but I’ll come back! I’m now running in the new 2010 K Swiss shoes and they are really reall sweet! The Keahou II has great cushion, but also has a fast and responsive feel to it; a great combo and therefore a great shoe for both long runs and tempos. My plan is to spend the next few weeks working on getting some zip back in my legs and racing a few 70.3’s over the next few weeks.

I get alot of inquiries regarding my training for Ironman New Zealand. How do you train indoors for an Ironman?? So, I thought I would post a typical week for a Vermont girl training for a winter Ironman. This is a typical week in January. Note, my build was 8 weeks long, end of December to mid February, then a 12 day taper.

Mon. recovery day: 5k swim, easy 90 min spin on trainer
Tue. bike 2.5 hours threshold work: 5×1 min power intervals, 5×10 min(5′easy). pm treadmill run: 5×1 min pickups, 6xmile at 5:30(2 min easy)
wed. 5k swim, 3 hour bike w/hill reps, 45 min run of at ironman pace to faster
Th. 90 min progression run. swim 3k, pm easy 90 min spin on trainer
Fri. easy recovery day. 5k swim, 45 min easy run
Sat. bike 4 hours tempo and hills combo: 40 min tempo, (10min easy) 10 min hill climb hard (10 min easy) 30 min tempo(10 min easy) 10 min hill climb (10 min easy) 20 min tempo (10 min easy) 10 min hill climb.
Sun. long run on hilly snow packed trails or 18 miles flat and fast on the tready if it was below 10F!. pm 4k swim

There it is, my quality not quantity plan!

More Kona Photos

Ironman World Champs

Another World Championship is in the books. It was a tough day for me. I tried to put all the negativity out of my mind and only focus on positive thoughts throughout the week. I was happy to be in Kona racing one of my favorite Ironmans, happy that my family was here to share the experience and excited to be racing against the best triathletes in the world. But the truth is that I was breaking down and my fitness was declining. I trained very hard for Ironman Lake Placid only to wake up with a nasy stomach bug which knocked me out of the race. I feel like I peaked for LP and needed a longer recovery from the race and the training cycle. I wanted to go to Kona, so I held onto my fitness long enough to have a solid race in IMLOU and get my Kona slot. After IMLOU, I struggled with my training. First it was a calf strain, then it was a quad bruise when my chain broke while climbing, then it was the final blow when Istrained my hip flexor 2 weeks before the race. It was a tough day and it always is. Considering my injury and the predicted weather conditions, my quote of the day was this:

“Let me pray not to be sheltered from dangers, but the be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it.”

My goals were not accomplished, but I soldiered on crossed the finish line and in the end, that’s what Ironman is all about.

Thanks to everyone for all the support. Now, it’s vacation time! I’m looking forward to spending a few weeks getting healthy(my husband Brian has his work cut out!) a college reunion in Beantown and some quality holiday time with my family!

Celebrating the Finish (I made it two sips!)

Kona Time

It’s almost here! We are having a great week in Kona. Once again, my support crew made the trip out to Kona. Yes, I really had to twist their arms!! Forecast for race day calls for 88 degrees, 70 percent humidity and high winds. Its going to be a tough day. But, that is why we call come out here year after year; to battle in fierce elements with the best athletes in the world!

Ironman Louisville Race Report

I was excited to race Ironman Louisville and excited to test my fitness out in Kona like conditions. Race temps over the past few years have been in the high 80s to low 90s, so I thought it would be a great preparation for Kona. As race week rolled in, so did a cold front and we were greeted with much cooler than normal race temps. It wasn’t exactly Kona like conditions, but it did make for a fast day.

My training has been going well and I was excited to race and see what the day would bring. The swim was a struggle as usual. Somewhere along the half way point, my arch started to cramp. I was really wishing we were wearing wetsuits at the point! Fortunately, it worked its way out and I didn’t even think about for the rest of the race. I entered T1 with a lot of catching up to do.

I started the bike with a huge deficit, but I did my best to keep my anger and emotions in check and focus on the next task at hand; a solid bike split. My plan was to bike more conservatively than I typically do with the hopes of nailing my nutrition and running a fast marathon. I was really impressed with the bike course. Within a few miles, we were out in the Kentucky countryside surrounded by green rolling hills and horse farms. I felt great on the bike from the start. My P3 paired with an 808 front and 1080 rear was the perfect set up for this course. The longer I biked, the better I felt. My stomach and legs both felt great. I knew I would have a good run. I entered T2 in 4^th place, only 6 minutes down on 3^rd .

The run course was flat and with a predicted high of 76 degrees, I knew it was going to be a fast day for everyone. I opted to run in my new K-Swiss racing flats. They are incredibly light and perfect for the flat fast course. My plan was to go out a little harder than I usually do. I wanted to just run by feel and if I felt good, I would go with it. My opening miles were 6:30s and I felt great so I just tried to run sub 7s for as long as I could. Around mile 7, I moved into 3^rd place. I was gaining on the top 2 women, but the time lost in the swim was insurmountable. I ran from mile 7 to the finish in no man’s land. I knew I was close to a run PR and the course record, so did my best to time trial it to the finish. I crossed the finish line in 3^rd place and accomplished all of my goals for the day, a top 3 finish, a Kona slot, a new run PR and a run course record!

My trip out to Louisville will be a memorable one. We had the BEST homestay host and made some new wonderful friends. My legs are recovering well and I am looking forward to my Kona preparation. Once my legs are ready, I will head out to Tucson for a heat training camp then off to Kona for the Ironman World Championships. I am fortunate to have the support of K-Swiss, Powerbar, Cervelo, Zipp, Trakkers, Blue Seventy, Fuel Belt, Katalyst Multisport, Ski Rack, Rocket 7 and Vasa, Thank you all for taking such good care of me and I look forward to seeing you on the Big Island!

Some Long Overdo Updates!

Wow, my last blog was 8 weeks ago! Jeez how do some athletes remember to take the time to blog everyday! ??

Well, alot has happened since my last blog. I had a great time in CDA watching Kel race the Ironman. Once I returned home, it was time to buckle down and put the finishing touches on my IMLP prep. My training had gone really well and I was fortunate to be able to spend several long weekends in Lake Placid, thanks to my good friends Lethe and Frank. My pace on the run and bike course were the best they’ve ever been and I was really excited to race my favorite Ironman.

Unfortunatley, the day before the race, I woke up feeling extremely fatigued and queezy. I thought it was just from having a really bad allergy season or from the new allergy meds I was put on. I woke up race morning and felt worse; nausceous and weak. I chalked it up to nerves and moved on with my morning. By the second loop of the swim, my breakfast was coming up. As if swimming isn’t hard enough!! I tried to bounce back on the bike, but it was just one of those days when you wake up sick and cant keep anything down. I am not going to go into the gory details of the day. I quit at mile 10 of the run. Quitting is always a hard thing to do, but I believe there are times when we should push and there are times when we should throw in the towel and save it for a better day. I trained very hard for Lake Placid. I was fit and I want my hard work and fitness to be rewarded with a GREAT race. I had to look at the big picture and look at my goals for the year, which are to get to Kona, get back into the top ten there and have a GREAT Ironman. I was pretty bummed out after the race . Ironman Lake Placid is a very special race for me. But, the more I thought about it, the more I know I made the right decision. I know I will not become one of those people who just quit because they are having a bad day. I had some pretty bad races, where I soldiered on and finished. I woke up sick and if I finished, I would have had a very long recovery and that might have been the end of my year.

So what now, well I still have my goals and I am not giving up on them, so I will be at the startng line in Louisville where I hope to get my Kona slot and have a great race. I know as a pro, I am really fortunate to have this opportunity to make a little comeback and get a second chance. I don’t take this for granted. I will seize this opportunity and I will cross the finish line!

IMCDA

Some photos of our week in Coeur D’ Alene. Special thanks to Cindy and Kevin for welcoming us into their beautiful home for the week!

Checking out the bike course

Kelly finished 9th at IM CDA!

So proud of Kelly who placed 9th at IMCDA yesterday. She has encountered many obstacles over the past few months with an ankle injury and a hectic shool and work schedule. She never gave up and yesterday she duked it out with some of the best Ironman Athletes in the world. She ran a 3:16 with only 2 days of running a week since April! So proud of Kel! I’ll post some pics when I get home. It’s been a great week, lots of fun, but man am I beat. Being support crew is hard work!!! Now I really REALLY appreciate everything mom, Brian and Kelly do for me!! Thanks guys!

A Record Breaking Day!

A friend of mine once told me racing Ironman is somewhat of a crap shoot. You train hard, you’re fit, mentally strong, you roll the dice, and sometimes get cat eyes. I definitely rolled cat eyes at Ironman China this past weekend. It was a day of records; record temps exceeding 113 degrees, 90% humidity, record drop out rates, and unfortunately a new record PW (personal worst) for me in the run!

The swim was in a river with a very strong current. My first lap went ok. It was a little brutal at the start due to the fact that we were in skinsuits and all the age groupers swimming all over us had full wetsuits on. However, once things thinned out, I was happy to have some company. My first lap went ok and I had a few age groupers to help sight off of. I was on pace for an hour, which is pretty good for me considering the strong current. On the way back to shore on loop 2, I took the turn way to wide and got swept off course by the current. I fought hard to get back on course but lost several minutes and once again exited the water with alot of work to do! My plan was to ride a little harder the first 30 miles to close the gap, then settle in. I am so happy to be riding a P3 again this year. The bike is really really fast and my position on it feels so powerful and efficient. Once I moved up to 4th place and was within striking distance to the top 3 girls, I toned it down and cruised into T2, trying to save my legs and energy for what I knew would be a war of attrition rather than a marathon running race. My muscles felt good coming off the bike, but once I hit the run course, it was as if I stepped into a sauna. The heat and humidity were oppressive and within a few minutes, I felt like my head was about to explode. My pace slowed to a shuffle, then a walk, then a nice little break at one of the aid stations where I contemplated quiting. I didn’t know how I was going to make it another 13 miles. I sat there drinking water and gatorade. I was cooked. I was done. My race was over. Then, I thought about last years Hawaii Ironman. When my hamstring cramped so badly, I quit and took the medical van to the finish line. The medical van is a horrible horrible place to be. They don’t just pick you up and take you straight to the medical tent. They sweep the course, picking up the carnage one by one. I sat there watching the race from a van window. The race that I trained so hard for. I watched the other athletes push there limits, walking shuffling along with indomitable will and focus. I didn’t come to China to watch the race from a van window. I couldn’t finish the Hawaii Ironman without risking a muscle tear, but I could finish Ironman China. So, I got up and continued my shuffle to the finish line. I crossed the finish line in 5thplace, completely exhausted, but with a little pride and self satisfaction in knowing that I just finished the hardest hottest Ironman in the world, EVER! Unless you were there, there is no way you can understand how hot it was. Let me tell you, I have raced well in 90 degree temps, 113 is a whole new world!

I owe a huge thank you to my K Swiss family who were the presenting sponsors of Ironman China and showed incredible support before during and after the race. I am still recovering from a nasty stomach bug I got my last day in China. I honestly don’t know what was harder the race or the flight home! With the exception of my stomach, my legs feel really good and I am eager to get back into some hard core training real soon. My original plan was to get a Kona slot early in the year and focus on 70.3’s throughout the summer and hit Kona training with fresher legs than in previous years. Sinced I failed to get my slot, I now have to re evaluate my race plans. There are many to choose from and some of my favorites on the circuit; IMCDA, IMLP and IM Canada. Kelly is still training hard core and very very fit for a great Ironman. There is still a possibility we will race an Ironman together this year. She was ready for IM China, but due to financial reasons decided to hold out and do some early season racing in the states. It has been a goal of ours for a few years to race an Ironman together. After training with her over the past few months, part of me would rather be out there on the sidelines supporting her like she has done for me over the years. We’re both getting antsy, so I know we have to make a decision soon. Well, I have plenty of time to think about things this week, because with this stomach bug, it doesnt look like I’ll be leaving the house anytime soon! I will keep you posted.

Season Wrap Up

Once again, it’s been a while since I updated my site. I was so upset after my DNF in Kona, I just wanted to put the race behind me and move on. Kona was the typical Ironman Horror story. I had to take 3 weeks off from swimming before Kona becuase I had another flair up with my shoulder. I had a few decent swims race week but unfortunatley my layoff caused me to lose quite a bit of fitness and I came out of the water with another PW (personal worst!) seems to be the year for swim PWs, but I have some ideas for next year and I am believe it or not, very excited to start my swim focus. Anyway, back to the race. I felt great on the bike, and started moving up through the field. Unfortunately, at about the 2 hour mark, I went to take a salt tablet and they were gone! The wind blew them off my bike and I had to complete the bike without any salt tablets. I felt so good on the bike, so I wasn’t really that worried. I moved up through the field and entered T2 in 17th place and the 5th fastest bike split. This was the highest I have ever entered T2, so I was confident I could run about a 3:05-3:07 and finish in the top 10 . My legs felt great off the bike and I started running 6:50s. Unfortunately at mile 2, my stomach started to cramp badly and by mile 5, the porta potty stops started. I was so upset, because I was holding 7 min pace, but every time I stopped I would put in an 8:30 mile pace. I was having a hard time eating and drinking because of my stomach cramps and by mile 13, I was so dehydrated my right hamstring cramped badly. I chugged gatorade, stretched, tried to walk it off, but it just wouldn’t release. I hobbled to mile 15 where I eventually called it a day. It was a hard decision to make. I am a firm believer in, you finish what you start and you learn a great deal about yourself when you suffer badly in races. There are times to tough it out and there are times to throw in the towel. Last year I raced Kona with a stress fracture in my femur. I toughed it out, suffered a great deal and finished just to finish. I couldn’t do it this year. I didn’t want to risk tearing my hamstring and being out for an extended amount of time. I had to take 4 months off from training after Kona last year and I chose to put my health first.

After Kona, I decided I would do Ironman Arizona. I trained so hard for Kona. I felt so fit and I didn’t want to waist all that fitness. I didn’t want to end my season with a DNF. Unfortunately as soon as I got home from Hawaii, I came down with bronchitis and was forced to rest for 2 weeks. That left me with 2.5 weeks of training and a 10 day taper going into IMAZ. All I could do was have faith that the training I did all year, would still be in me. I ended up finishing 4th and top American in a very competitive international field. Considering the obstacles that I had to overcome with my shoulder and illness, I am happy with my race. I will post a race report this week. Below are a few photos of the day.