tag:blogger.com,1999:blog-36615470830204238192024-03-17T20:00:01.702-07:00Julie Dunkle Ironman CoachTriathlon Coach + I race Ironman, 70.3 and Gravel. A mom of 2 kids +2 vizsla's and wife of 1 husband. Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.comBlogger904125tag:blogger.com,1999:blog-3661547083020423819.post-15909646853320784852024-01-29T05:41:00.000-08:002024-01-29T05:41:55.323-08:00 Gravel, Grit, and A Lot of F Bombs: Surviving My Third Gravel and Whine<blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAObs2V6j8eCM3CHFtMiVIorWGhJEREZdzSfb5Qg808IcKZChIMxsb5h7-1nfinpjBzoU_CO0dCXLwJdZFT-ReZIijr4ZP_XV96tN6UWH-NTnIbSHelgXB1NHx338BCbN9Oez_zxpxoWtikkWTJSH2tDgdUYaUWG_aH2JjFBJOX4iB8LJ13eSBorxB_KE/s2048/IMG_7620.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAObs2V6j8eCM3CHFtMiVIorWGhJEREZdzSfb5Qg808IcKZChIMxsb5h7-1nfinpjBzoU_CO0dCXLwJdZFT-ReZIijr4ZP_XV96tN6UWH-NTnIbSHelgXB1NHx338BCbN9Oez_zxpxoWtikkWTJSH2tDgdUYaUWG_aH2JjFBJOX4iB8LJ13eSBorxB_KE/s320/IMG_7620.JPEG" width="320" /></a> <span style="color: #374151; font-family: Montserrat; font-size: 12pt; white-space-collapse: preserve;">This was my 3rd go at Gravel and Whine! My affection for this race has evolved over the years. My first attempt was a rollercoaster of getting lost, battling deep sand, yet crossing the finish line with laughter. The following year was a revelation; the stats above do not reveal true differences in 23 and 24. 2023 was epic and fun, </span><span style="color: #374151; font-family: Montserrat; font-size: 12pt; white-space-collapse: preserve;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2fYeRi-8OV8fCJw5p4l5VlVJmh7W5wvhMv-dpCBy5wDpopZMAKScjOOBSMaAhyphenhyphen4EIVvRxJuA3hFY2bS_zqn-8B7QDj1x4T2ttjR7fgIKPUWp-dJmMVTsXWpiN2BocYtn3rlrD1pHbEEV_EA9miGfjHJCYoafVJT1Vh83MfUybooWOg08SvbE19OZ1aAE/s2048/IMG_1692.JPEG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2fYeRi-8OV8fCJw5p4l5VlVJmh7W5wvhMv-dpCBy5wDpopZMAKScjOOBSMaAhyphenhyphen4EIVvRxJuA3hFY2bS_zqn-8B7QDj1x4T2ttjR7fgIKPUWp-dJmMVTsXWpiN2BocYtn3rlrD1pHbEEV_EA9miGfjHJCYoafVJT1Vh83MfUybooWOg08SvbE19OZ1aAE/s320/IMG_1692.JPEG" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Oswald;">Pro tip from a guy I was with, no brakes just relax and cruise down</span></td></tr></tbody></table>2024 was transformative. The 2024 race upped the ante with about 70% gravel, more arduous climbs, and impossible, truly mountain biking, single tracks. Despite similar appearances, the experiences were worlds apart. My power meter malfunctioned, making the power stats irrelevant, but the intensity and training load tell the tale of why I was so smashed at the end. </span></div></blockquote><p dir="ltr" style="line-height: 1.38; margin-bottom: 15pt; margin-top: 0pt;"></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSDa7ZJzmuCIuUYo_Q3A4niV71Mtd5dx4FbLP2J3_3xLC6_ecwKUbVG1RNwYqilSb-RIplweTfOkJpeXWIunhLAIec7RpT5_7iCepoQMG985enNoLE-67tpJEJMwj0LAGowT8AtH0MXICTPYGNlJ9wGngVgbL8CrNlrzHkMdC_ZRj2hxO0tqB1moAf4QE/s2048/IMG_1689.JPEG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSDa7ZJzmuCIuUYo_Q3A4niV71Mtd5dx4FbLP2J3_3xLC6_ecwKUbVG1RNwYqilSb-RIplweTfOkJpeXWIunhLAIec7RpT5_7iCepoQMG985enNoLE-67tpJEJMwj0LAGowT8AtH0MXICTPYGNlJ9wGngVgbL8CrNlrzHkMdC_ZRj2hxO0tqB1moAf4QE/s320/IMG_1689.JPEG" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Oswald;">Sure this is rideable.<br /> </span></td></tr></tbody></table><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 15pt; margin-top: 15pt; text-align: left;"><span style="background-color: transparent; color: #374151; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Montserrat;">This year, I “welcomed” one of my athletes from Colorado and two friends to join in. I pitched the race as manageable and non-technical. All 3 by the way finished the course! So kudos there. Yet, early on, I realized this year’s course was a different beast. It wasn't the challenging but doable course, it was soon about enduring fear, exhaustion, and taking risks on precarious descents, yearning for the end. The water scarcity at two out of three aid stations added an unexpected challenge, especially since I opted out of my camelback, complacent from last year's smooth sailing. A lesson was certainly learned there.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 15pt; margin-top: 15pt; text-align: right;"><span style="background-color: transparent; color: #374151; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Montserrat;">For most of the race, I was alone or accompanied by random fellow riders. Days like these can shatter your spirit, yet they are the ones that fortify it. Gravel racing pushes me out of my comfort zone in unpredictable ways. Confronting a 12% grade on a rocky path with deep crevices, running out of water miles from civilization, and facing dirt roads with no amenities - these are the moments that test you. I fell into the sand, tired to the bone, then summoned the effort to empty sand from my gloves, shoes, jersey and then to continue to the mud section. Where some hilarious person placed a narrow plank to bridge the puddles and deep mud as if I could ride over that. I tried to walk it but ended up in the mud, so be it. I was cursing at my optimal level to the amusement of others and even talked a few riders out of quitting. There's something profoundly rewarding about overcoming such discomfort and fear.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 15pt;"><span style="background-color: transparent; color: #374151; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Montserrat;">I know many choose to cut the course short, but I'm glad I stayed the course. Finishing late, after the raffle and meals, was a humbling experience. I'm far from mastering this, but there's an allure in the challenge and the resilience it demands.</span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 15pt;"><span style="background-color: transparent; color: #374151; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRzaFrKtRkzD5H2RXIIjud0QL_XLOQMYAg4qVIdTfZFSI6WhmZaUlElTTSIVIWa1yDBBVaI-ZK4Vn9cWO6m3nR5uB3QE6b5QabjvWiuVqGnGHWS_CiP7BhYAH9ki0hngNuNFx-8B46IoBxPnyx_7DsqA5Inz_xzcPTsUNkORde7AsqCSE3i9sIR8j3Fh0/s2048/IMG_5921.JPEG" imageanchor="1" style="font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center; white-space-collapse: collapse;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRzaFrKtRkzD5H2RXIIjud0QL_XLOQMYAg4qVIdTfZFSI6WhmZaUlElTTSIVIWa1yDBBVaI-ZK4Vn9cWO6m3nR5uB3QE6b5QabjvWiuVqGnGHWS_CiP7BhYAH9ki0hngNuNFx-8B46IoBxPnyx_7DsqA5Inz_xzcPTsUNkORde7AsqCSE3i9sIR8j3Fh0/s320/IMG_5921.JPEG" width="320" /></a></span></p><p><span id="docs-internal-guid-8cdb1d76-7fff-8ef1-b0a9-e7fbca2158db"><span style="font-family: Montserrat;">2024</span></span></p><p><span style="font-family: Montserrat;"><img height="181" src="https://lh7-us.googleusercontent.com/L0qKqwwzLAwZfwnsxR2WArVbv0ag6GRzGduervDyLzPgCAMZK81IUFAIlduXn5fpIkvSa8QTOtvWCLHOozeJvXAOvcpwg-XTtvvTDR_ZhOsP33v8tQwiqbGnahlSpA86-lYfZxUeCDWQa0lzxNTDaf0" style="font-size: 11pt; margin-left: 0px; margin-top: 0px; white-space-collapse: preserve;" width="549" /></span></p><p><span style="font-family: Montserrat;">2023</span></p><p><img height="174" src="https://lh7-us.googleusercontent.com/e6lVFMGQUj4jNaxRYmqQ-AnT2zFF6z-EHmpM-MH3OoNZnupgz_Y8tEEqxZX44NJHnEJmYbpS60MCuVhayiAUpcu1fqZDaKPQqRw3lbpwAUkVVS2KghXwGnX0Y4y-cu66MnJ5_7f8yqqa9GfLPwW_iKc" style="font-family: Arial, sans-serif; font-size: 14.6667px; margin-left: 0px; margin-top: 0px; white-space-collapse: preserve;" width="553" /></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-90926300353963215912024-01-14T15:17:00.000-08:002024-01-14T15:25:58.561-08:00Quitting, Pulling the Plug, Modifying: Learning to Listen to Your Body<p style="text-align: left;"><span style="font-family: Open Sans;"></span></p><p style="text-align: left;"></p><div style="text-align: right;"><span style="font-family: "Open Sans";"><br /></span></div><span style="font-family: Open Sans;"> As a triathlon coach and seasoned athlete, I've always pushed the boundaries of my endurance. Yet, there comes a time when you must confront a tough decision: stopping a workout before it's completed. Today, I found myself in this situation during one of my all-time favorite rides—a 120-miler through East County, encompassing the challenging terrains of Mt. Laguna and Engineers Road. This ride, which I partake in at least once a year at the renowned Smiles for Miles Winter Camp hosted by Hillary Biscay, is a testament to endurance and resilience.<div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxb36WM0LqQcr8a-g1-t-cWKEsIKvfUJyrmAObMOaipa28Kd7Vz0vsO2B08Q28KMFlOavEh0cjVhDd0F9HXCiQyBRp3JseSMnVslrK9wttq5S-YkHpSE77C4qqClpXtZ-QomUBszJuspsFdMLQpz46CYdgeVt55I0DXknlgvRub86zHHTdCY8VH9dpCCo/s2048/IMG_7336.JPEG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxb36WM0LqQcr8a-g1-t-cWKEsIKvfUJyrmAObMOaipa28Kd7Vz0vsO2B08Q28KMFlOavEh0cjVhDd0F9HXCiQyBRp3JseSMnVslrK9wttq5S-YkHpSE77C4qqClpXtZ-QomUBszJuspsFdMLQpz46CYdgeVt55I0DXknlgvRub86zHHTdCY8VH9dpCCo/s320/IMG_7336.JPEG" width="240" /></a></div></span><p></p><p><span style="font-family: Open Sans;">Reflecting on my journey, let's rewind to 2023, arguably my most challenging season. In May, a persistent GI bug took up residence in my gut, leading to a miserable two months. This illness cascaded into multiple stress reactions in my foot, halting all running activities for the next ten weeks. My training shifted to a painful mix of biking and swimming. As my foot started to heal, an unfortunate encounter with a pinecone during a bike ride resulted in a fractured trochanter—a major setback that paused my biking and newly resumed running for six weeks. Back to swimming I went.</span></p><p><span style="font-family: Open Sans;">By November, I began rebuilding my routine, focusing on consistent swimming, biking, running, and strength training. The journey back was more humbling than ever, but I stayed the course. In early December, just as I was regaining some normalcy, my back gave out, a consequence of an overzealous run and an unfortunate collision with a dog. The following three weeks were incredibly tough; I was on the brink of quitting the sport altogether.</span></p><p><span style="font-family: Open Sans;">However, I persevered and gradually began rebuilding my strength and stamina. Fast forward to today: I've had eight successful, pain-free runs, slowly but surely increasing my time on foot. The Winter Camp was going well, with no issues during Thursday's coastal spin or the challenging Palomar + Cole Grade ride on Friday, despite some back pain post-ride. Saturday's hike/run and a 100x100 pool session went smoothly too.</span></p><p><span style="font-family: Open Sans;">Then came the "Queenstage Ride" today. Initially, I felt good, but about 90 minutes in, my back started to twinge. The old me would have downed more ibuprofen and powered through, but I've learned that sometimes, the bravest thing to do is to pull back. I wanted to run tomorrow, so I made the tough call to turn around, cutting my ride to 4 hours instead of 8. It was a decision I struggled to feel good about, yet it was the smart thing to do.</span></p><p><span style="font-family: Open Sans;">Over my 10+ years of coaching, I've seen athletes of all kinds—from those who regularly give up to those who push through at all costs (like I used to). The key, I've learned, is to find a balance. It's about understanding yourself as an athlete and a person, and making decisions that lead to being the best you can be. Today, I chose to listen to my body, and though it's a challenge to accept, it's a step towards being a smarter, more resilient athlete and coach.</span></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com1tag:blogger.com,1999:blog-3661547083020423819.post-56175027344558824162023-09-29T12:52:00.000-07:002023-09-29T12:52:05.567-07:00Returning from injury, not linear<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWSYEsCyQgdeor8fpYiMmJgF1r4RUEfEDaCmOz__uEs_6pghg0_KGAgdhXO5KEqrnzpcb30OEnwBCemznJv-OTBthUEfn99GahoLpfbwYUW5RhgwynMsMtydXrEIB0bQQLa65NXaSDNPSUMhCF8i2ICKkMxAs2SbKnmjDnVeUUkTRaYrgFch7aKBfRPuY/s1080/Untitled%20design.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWSYEsCyQgdeor8fpYiMmJgF1r4RUEfEDaCmOz__uEs_6pghg0_KGAgdhXO5KEqrnzpcb30OEnwBCemznJv-OTBthUEfn99GahoLpfbwYUW5RhgwynMsMtydXrEIB0bQQLa65NXaSDNPSUMhCF8i2ICKkMxAs2SbKnmjDnVeUUkTRaYrgFch7aKBfRPuY/s320/Untitled%20design.png" width="320" /></a></div><br /><p><span style="font-family: Arial, sans-serif; font-size: 11pt; white-space-collapse: preserve;">Life has a way of throwing curveballs; sometimes, those curveballs come in the form of injuries. For an athlete, an injury can be a devastating setback. But every setback is a setup for a comeback, and that's the journey I've been on for the past 18 weeks.</span></p><span id="docs-internal-guid-f6886859-7fff-bd99-af76-dfb7adf41b25"><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The Timeline of My Recovery:</span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">June 10 (18 weeks ago): A stress reaction on 5 bones in my foot.</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">July 29 (9 weeks ago): A greater trochanter (femur) fracture. This was a double whammy, meaning 10 days of complete inactivity.</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">August 9-25: Swimming was my only solace. I swam a whopping 49,000 yards during this period.</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">August 26: A significant milestone. I took my first spin on the bike, rode the coast, and felt so exhausted that I came home and napped. After 5 weeks of cycling and 4 weeks of no biking, I'm currently at 80% of my strength and improving every week. The joy of riding my bike has returned!</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">August 23-30: I began climbing stairs and within a week, I was doing them for an hour while wearing a 20lb weight vest. This was just 10 weeks after my foot injury.</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">September 8: Another milestone. My first run in 12 weeks, albeit for just 15 minutes.</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-wrap: wrap; vertical-align: baseline;">Today, September 29: My longest ride has been 4 hours, and I'm gradually building my stamina. My longest run is 35 minutes, and while it's slow and painful, I'm optimistic. Given the time off and considering my age, I expect the discomfort to last till December. But the silver lining? I'm running pain-free.</span></p></li></ul><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The Challenges of Recovery:</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The journey hasn't been without its challenges. The strength I lost during the 4 weeks of inactivity was astonishing. Simple exercises like lunges became Herculean tasks. My left side, where the femur fracture occurred, felt weak and unstable. But I've been committed to my recovery, working on balance, stability, and strength.</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">I've been visiting the </span><a href="https://www.bprojectinc.com/" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">bproject</span></a><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">, a unique PT organization I discovered in 2018 when I tore my hamstring. Their approach is unparalleled. Each session involves 30 minutes of hands-on work on the table, followed by an hour of challenging exercises. Today, I struggled with single-legged deadlifts using just 10 lbs. It was a humbling experience, and I left the session in tears, feeling old and defeated. We are working on what I lost in my crash and issues with my hips for as long as I can remember. </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Running has been another challenge. Every run feels like a battle, not because of my hip or foot, but because of the sheer physical exertion. Some days I feel clumsy, like a baby giraffe trying to find its footing, and on others, I feel as heavy as an elephant. But I keep reminding myself that I'm running, and it will get better with time.</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">The Ups and Downs:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Yesterday was a high point. I rode GWL, feeling stronger than I have since my crash, and even managed a transition run. But today was a low. It's a stark reminder that progress isn't linear.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;">Injuries can be mentally and physically taxing, but they also teach resilience, patience, and the value of perseverance. I'm optimistic about the future and determined to come back stronger than ever.</span></p><div><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></div></span>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-51052869269733097392023-06-29T05:01:00.003-07:002023-06-29T05:01:31.745-07:00<p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZhQSnZvEys9UVciOTLD43s1gNw_JuVRsbCp0MCSfdRDGrWoeAhuV2kmBck_G7oEQJd5Jo_1_Idc0wiex_MZFbXF5U1XUfF3p576IttXhtIojHqx46uCumuz6S19UqqHydNErePca6PLNjgkt5_Nc0GJkY_9Uonfsic3DJpfN5zwB5Gsx0akinyv_ns-I/s630/e2ed297a83eeee577217750bcd0fd0_big_gallery.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="630" data-original-width="630" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZhQSnZvEys9UVciOTLD43s1gNw_JuVRsbCp0MCSfdRDGrWoeAhuV2kmBck_G7oEQJd5Jo_1_Idc0wiex_MZFbXF5U1XUfF3p576IttXhtIojHqx46uCumuz6S19UqqHydNErePca6PLNjgkt5_Nc0GJkY_9Uonfsic3DJpfN5zwB5Gsx0akinyv_ns-I/s320/e2ed297a83eeee577217750bcd0fd0_big_gallery.jpeg" width="320" /></a></div><span style="font-family: helvetica;">This picture explains it all. Right, WTF is that? No, I am not a radiologist, and I do not play one on TV, is that even a foot?<br /></span><p><span style="font-family: helvetica;">2.5 weeks ago, I started a foot-strengthening program. No big deal, right? I did it barefoot and finished off with tip-toe walking a <strike>bad idea</strike>. I thought I was being proactive with all the trail running impending, getting my feet strong and ready, </span></p><p><span style="font-family: helvetica;">I woke up at 3 am, desperately needing to use the bathroom. But disaster struck as soon as I swung my feet off the bed. My top foot started screaming in agony like a 10lb weight was hammered on it. I nearly face-planted right then and there. </span></p><p><span style="font-family: helvetica;">But hey, being the determined athlete that I am, <strike>or an idiot,</strike> I soldiered on. The next day, I casually knocked out a 100-mile, 9700-foot ride. It was all going fine until I had to unclip or walk around; cue #1 was not good. However, I just assumed it was a minor issue.</span></p><p><span style="font-family: helvetica;">I bailed on the run OTB. a smart move here. My foot was sore Sunday morning, but it seemed like it might loosen up. LOL. Oh no, it was sore on a whole new level. I headed out to run, thinking it might loosen up and be okay. Big mistake. The pain escalated from a 6 out of 10 to a solid 10 in just two miles. I limped back home, feeling utterly perplexed. It turns out my foot had a bone to pick with me (pun intended).</span></p><p><span style="font-family: helvetica;">From that point on, every day was more painful than the previous one. Walking became a Herculean task, and running? Ha! That became a distant dream. I was swimming and biking, and when the pain did not cease, I stopped biking, hoping it would turn around. Without luck, I finally resorted to the dreaded boot. The fashion statement of the year, I tell you.</span></p><p><span style="font-family: helvetica;">Meanwhile, I was playing the "Guess the Diagnosis" game with a parade of medical professionals. Strained tendons, muscles, you name it—they all took a stab at it. The X-ray was clean, not surprising. Finally, after what felt like an eternity, I got an MRI. And the verdict? A stress response, bone marrow edema, blah blah blah. Simply put, my foot was throwing a hissy fit and didn't quite fracture but came close. Let's call it a stress injury, shall we? There is fluid and swelling around the bone. This the severe pain, my body saying STOP, you idiot, or this is going to break. The prescription? Four weeks of rocking the boot and absolutely no running or walking. Swimming is okay as long as I don’t kick, cue the PBB, and I can bike! </span></p><p><span style="font-family: helvetica;">The reminder here is as soon as you are injured, get to the Dr, get the imaging, and find out what you are dealing with, I had people digging into my foot sure it was a muscle or tendon issue, and it turns out it was the bone, so digging was not so helpful. </span></p><p><span style="font-family: helvetica;">So, I was staring at my race calendar like a cruel joke. Ironman Worlds Finland in 7 weeks? Nope, canceled. BlackLake Xtri in 9 weeks? Not happening either. Goodbye. If I can run in 4 weeks, that will be 6 weeks off running, and toeing up to a WC on 3 weeks of running is not that enticing, and a hilly AF trail running marathon OTB on 5 weeks of running, not so much.</span></p><p><span style="font-family: helvetica;">I'm not one to wallow in self-pity f<strike>or more than a few days or so, anyway</strike>. I quickly shifted gears to Plan B, or "Making the Best of a Shitty Situation." <a href="https://www.sbtgrvl.com/sbt-grvl-race-courses">Steamboat Gravel Black</a> in August, perfect 142<span> </span>miles of gravel bliss with 10K of elevation. <a href="https://www.xtriworldtour.com/greek-hero">Greek Hero Xtri i</a>n Corfu in October? Why not? t may not be the original plan; this is a solid backup. </span></p><p><span style="font-family: helvetica;">It is what it is. Life has a funny way of throwing curveballs at us, or in my case, footballs. No sense in letting let a little foot drama bring me down. </span></p><p><span style="font-family: helvetica;">So, here's a toast to resilience and adaptability. It's not the season I planned, but it'll be a damn good one nonetheless. Cheers to rolling with the punches and turning setbacks into opportunities. Let the adventure continue!</span></p><div><br /></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-26864007849054021412023-05-23T18:58:00.005-07:002023-05-23T18:58:42.534-07:00Ironman Morro Bay 70.3 Race Review "Race at the Rock"<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUiQL_k3WAd1v4NWGFL9t50Z44rnYMzNKBhW8Iu3t6evY5aJ3Q_jqWL3H3fRRhz_N3N_UEG_1sM8LoPviUKoEQHHUkdK8B-Hozl5n_IplljuqBXn-XIo17xAjNP6mCEMal7btAj4aMjmc0JiHmjq6OL08t4TGwssGT2NwZDNXd80mekau1T8vzLyHu/s1000/mb%20logo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="441" data-original-width="1000" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUiQL_k3WAd1v4NWGFL9t50Z44rnYMzNKBhW8Iu3t6evY5aJ3Q_jqWL3H3fRRhz_N3N_UEG_1sM8LoPviUKoEQHHUkdK8B-Hozl5n_IplljuqBXn-XIo17xAjNP6mCEMal7btAj4aMjmc0JiHmjq6OL08t4TGwssGT2NwZDNXd80mekau1T8vzLyHu/s320/mb%20logo.jpg" width="320" /></a></div><br /><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br /></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Roboto; white-space: pre-wrap;"><br /></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Roboto; white-space: pre-wrap;">The inaugural Morro Bay Race took place on May 20, 2023. Morro Bay is a charming town located along the central coast of California. The closest airports to the area are Santa Barbara, approximately a 2-hour drive away, and San Jose, about a 3-hour drive away. Plenty of grocery stores, restaurants, and other amenities are available in the town. While there is no Whole Foods, you can still find quality food options.<div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR9f0PIum7Buc08-hzrTSXmmsr5DN9Lp1VhzuVPFES1uBjRwyGXo8ql8z7kwQ-yl6WjUg0V2NynbFjU10mZGYkR0eDQDY7BC7hRdmJcEgDGqIWlbkSap7OzJZ2d1I8v35AAE-TnS6YRd-BPd0sczGPKq1s82o7KKCHbF-kWMojZnPnOzxoWHCFoQVc/s2048/MB%201.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR9f0PIum7Buc08-hzrTSXmmsr5DN9Lp1VhzuVPFES1uBjRwyGXo8ql8z7kwQ-yl6WjUg0V2NynbFjU10mZGYkR0eDQDY7BC7hRdmJcEgDGqIWlbkSap7OzJZ2d1I8v35AAE-TnS6YRd-BPd0sczGPKq1s82o7KKCHbF-kWMojZnPnOzxoWHCFoQVc/s320/MB%201.jpg" width="320" /></a></div><br /></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><span style="white-space: pre-wrap;"><br /></span></span></span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;">🏨For accommodation, there are several hotel options within walking distance of the race and affordable Airbnbs and VRBOs located about 3 miles away from the race venue. It's worth noting that May is not a particularly sunny month in Morro Bay, so it's advisable to bring layers of clothing to accommodate the varying weather conditions.</span></span><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><br /></span></span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;">🏊Swim: During the practice swim, the water temperature was a chilly 54 degrees but warmed up to a more bearable 58 degrees on race day. The swim takes place in a protected harbor, so there are no waves to contend with. However, be prepared for the cold water with appropriate gear such as a wetsuit (thermal if you have it), booties, and a neoprene + latex cap. Bring something for your feet, as there is 10 min walk from the transition to the swim start, and it is cold; booties are great; otherwise, throwaway socks or shoes. They offer morning clothes bags, which I recommend since it can be cold and the finish line is at least a mile from the start. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8qaSWpMaHn7IXwVWJwrOfoKjRaELRjo4PHtFzEVbmHgKu4JR3LA7yk3rV4-4afJ2mnt1bbqQEQn0S05z47Ho0sZf7RGyX2I1FbRW_SuDVprNZ3IFDWX8g8OE552ob3ozM8tGu8HjTTTHHKEKf062GLs_zY9P3X135ddj0rgnrsQPXzmExvSZhnRbW/s2048/MB2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8qaSWpMaHn7IXwVWJwrOfoKjRaELRjo4PHtFzEVbmHgKu4JR3LA7yk3rV4-4afJ2mnt1bbqQEQn0S05z47Ho0sZf7RGyX2I1FbRW_SuDVprNZ3IFDWX8g8OE552ob3ozM8tGu8HjTTTHHKEKf062GLs_zY9P3X135ddj0rgnrsQPXzmExvSZhnRbW/s320/MB2.jpg" width="320" /></a></div><br /></span></span><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><br /></span></span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;">T1: The transition area requires a long run on turf over a dirt lot. Wearing booties can help protect your feet but may not be conducive to achieving personal records in transition times.</span></span><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><br /></span></span><span style="font-family: Roboto;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Roboto;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">🚵Bike: It's important to note the air temperature during the race, which was around 53 degrees and overcast. I recommend a long-sleeve jersey, arm warmers, socks, and gloves. I had no clothes, and it was extremely cold, and the temps dropped to mid 40’s and drizzly. Consider the cold weather when planning your nutrition and ensure you can consume your fluids effectively. Adjust your calorie intake accordingly, as you tend to burn more calories in colder conditions. The bike course is rolling hills with moderate climbs, totaling an elevation gain of 1800 feet. There is a headwind outbound and a tailwind on the return. The course is not particularly technical, allowing you to stay in the aero position for most of the ride. </span><a href="https://www.strava.com/activities/9108752798" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">https://www.strava.com/activities/9108752798</span><span style="color: black; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span></a></span><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><br /></span></span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjciLQRn7QxIVK845TKum4lkWzKJdCfybKyI8FKxKYFWVJGXiYorycETwVIXKgqvPRbAyrxXxm_Qo8rPexrAwNGdqoKnyYTtgKpDb9T6WkCB_Vya02oY56O5082W7iT15HrAQ1qJQ9MOYEEvtB6vc-kLHU0OyVKh3oZPg-3WK5HfJPOaK2WVQaDDSEi/s960/MB%20Bike%202.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="641" data-original-width="960" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjciLQRn7QxIVK845TKum4lkWzKJdCfybKyI8FKxKYFWVJGXiYorycETwVIXKgqvPRbAyrxXxm_Qo8rPexrAwNGdqoKnyYTtgKpDb9T6WkCB_Vya02oY56O5082W7iT15HrAQ1qJQ9MOYEEvtB6vc-kLHU0OyVKh3oZPg-3WK5HfJPOaK2WVQaDDSEi/s320/MB%20Bike%202.jpg" width="320" /></a></div><br /><span style="font-family: Roboto;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;">T2: Consider leaving shoes on if you are not wearing socks. However, I strongly recommend socks, as frozen feet on the concrete and the carpeted dirt were painful. </span></span><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><br /></span></span><span style="font-family: Roboto;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Roboto;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">🏃♀️Run: The run course offers scenic views and a friendly neighborhood atmosphere with plenty of support from spectators as you pass through downtown. The total elevation gain for the run is 500 feet, with a few punchy climbs but nothing too challenging. The course consists of three loops but was enjoyable for participants. The only negative was the pervasive smell of fried fish along the course, but you are in a seaside fishing village. </span><a href="https://www.strava.com/activities/9108678598" style="text-decoration-line: none;"><span style="color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">https://www.strava.com/activities/9108678598</span><span style="color: black; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span></a><span style="color: black; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"><div class="separator" style="clear: both; text-align: center;"><a href="https://www.strava.com/activities/9108678598" style="text-decoration-line: none;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGbAd9s0u0gfww2Pe-yoPAmijR0HZH0cksySElmqeI3wKES99Lbuj7sWqxPZJcWReFftGK593OB9nXhnMs8oVDGXtSLZMCBzL_YgVsGjrbOLL9LW-l0dIGM_uBwyiKoohzqMbB277KiTLMLvEFSzHaNYvMurKSzgup4feEPKyEJO-0cVHUzFeJF_Ik/s2048/MB%20Run.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1366" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGbAd9s0u0gfww2Pe-yoPAmijR0HZH0cksySElmqeI3wKES99Lbuj7sWqxPZJcWReFftGK593OB9nXhnMs8oVDGXtSLZMCBzL_YgVsGjrbOLL9LW-l0dIGM_uBwyiKoohzqMbB277KiTLMLvEFSzHaNYvMurKSzgup4feEPKyEJO-0cVHUzFeJF_Ik/s320/MB%20Run.jpg" width="320" /></a></div><br /></span></span></span><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><br /></span></span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;">🏅Finish Line: The finish line is about a mile from the transition area, allowing for a pleasant cooldown walk. Bring a backpack so you can ride back to your car. There is plenty of room in transition for bags. </span></span><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><br /></span></span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;">🅿️Parking: The race organizers recommended parking 9 miles away and using shuttle services. However, many participants found ample street parking available within a mile of the transition area in town.</span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><span style="font-family: Roboto;"><span style="white-space: pre-wrap;"><br /></span></span></span><span style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Roboto;">In summary, the Morro Bay Ironman offers a unique experience with its cold water and air temperatures, along with the warmth and charm of the town. Despite the challenges posed by the weather, the event was well-received by participants.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3TSTVOZWgoFpDnn0mMVnv0qycjg6DpbpnH-5q7BbC6nhyBmEUVj7Ss0sVYq9iSwHUzQ-Vg2tP5LBZLIrJFM0FakYOhnwRUmZbHkg6nfzUDT9E4S8OKWtw6gLQvg41MD-T_IrDtYaj7-5NLXhuUguZbMp9-Dg27KHxsviLU1LS9WJOMxtIbe8033z1/s2048/mb3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3TSTVOZWgoFpDnn0mMVnv0qycjg6DpbpnH-5q7BbC6nhyBmEUVj7Ss0sVYq9iSwHUzQ-Vg2tP5LBZLIrJFM0FakYOhnwRUmZbHkg6nfzUDT9E4S8OKWtw6gLQvg41MD-T_IrDtYaj7-5NLXhuUguZbMp9-Dg27KHxsviLU1LS9WJOMxtIbe8033z1/s320/mb3.jpg" width="320" /></a></div><br /></span></span></div><span id="docs-internal-guid-9fd08558-7fff-1e5d-6bd4-26eb6c0cee7d"><div><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div></span>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-64500945551869038982023-05-07T19:05:00.000-07:002023-05-07T19:05:05.160-07:00Ironman St.George 70.3 Race Report<div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: verdana;"><br /><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWCRx2_uqqiA4UZaLz1kldS5wAPzwIoLRSyS_IvBG_yYIanPyMZaU4dGsi-Z2r3TlRW5RcyWYrS_eg7QCSiE113A3iciyeWtFcGYFngiGLA7pVCALQ_ugZ_npf0nXoRwwlv53IrUDNfBwvs6O83e7b8XDCd0hgeH53WuMw4MXTIfi6RwvrzRnQ3rxs/s3088/IMG_4950.HEIC" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWCRx2_uqqiA4UZaLz1kldS5wAPzwIoLRSyS_IvBG_yYIanPyMZaU4dGsi-Z2r3TlRW5RcyWYrS_eg7QCSiE113A3iciyeWtFcGYFngiGLA7pVCALQ_ugZ_npf0nXoRwwlv53IrUDNfBwvs6O83e7b8XDCd0hgeH53WuMw4MXTIfi6RwvrzRnQ3rxs/s320/IMG_4950.HEIC" width="240" /></a></div></div><br /><span style="font-size: 11pt; white-space: pre-wrap;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: verdana;"><span style="font-size: 11pt; white-space: pre-wrap;"><br /></span></span></div><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: verdana;"><span style="font-size: 11pt; white-space: pre-wrap;">My great idea of a last-minute 70.3 in St. George, went okay. It was a week where Murphy's Law made a grand entrance: car transmission kicked the bucket, credit card fraud left me penniless on the road, and I even booked a hotel in the wrong city. But fear not, for I persevered and made it to one of my favorite cities for one of my most beloved 70.3s.</span><span id="docs-internal-guid-c666a73c-7fff-a561-f4cc-6818671f170f"><br /></span><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Expectations? Psh, who needs 'em?<br /></span><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Taper? What's that?!</span></span></div><span id="docs-internal-guid-c666a73c-7fff-a561-f4cc-6818671f170f"><span style="font-family: verdana;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: verdana;">Race day arrived, and despite getting lost, I arrived with time to spare. Phew!</span></span></p><span style="font-family: verdana;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: verdana;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Swim: With water at a brisk 61 degrees, I braced myself for a chilly swim. To my surprise, it felt great. My new </span><a href="https://quintanarootri.com/collections/wetsuits/products/womens-hydrosix" style="text-decoration-line: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">QR Hydrosix </span></a><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">wetsuit provided comfort and freedom for my shoulders, and I felt great! Time? 28:06.</span></span></p><span style="font-family: verdana;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: verdana;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Bike: My legs felt like they were made of lead from the get-go, thanks to last weekend's bike race and my lack of taper. But hey, no stress! Power was a smidge low, and my bike split wasn't my best at 2:46:26. I tested the </span><a href="https://thefeed.com/products/styrkr-mix90-1?variant=39999768723519&queryID=c987d6ac61e83ac431c4203d53fb3859" style="text-decoration-line: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Stryker Nutrition</span></a><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> with 90g of carbs per bottle. A bit too strong for my taste buds, so 60g might be the sweet spot. Ate 1 pkg of </span><a href="https://thefeed.com/precision-fuel-and-hydration/chews/pf-30-chew?variant=39938466906175" style="text-decoration-line: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Precision Hydration Chews</span></a><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> (30g) for a grand total of 80g/hour. No GI distress, but I wouldn't call it a magical potion based on my run.</span></span></p><span style="font-family: verdana;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: verdana;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Run: You know that feeling when you arrive at T2, and all you can think is, "Oh Fck!"? Yeah, that was me. My game plan: run loop 1 easy, then pick up the pace. I started my watch but refused to look at it, knowing my pace was probably slower than a snail's. My heel started to ache towards the end of loop 1, and I panicked, thinking of the dreaded Plantar Fasciitis. To quit or not to quit? I chose to keep it slow and run it out. It wasn't easy-peasy, and the grass and camber didn't help my foot. Sometimes, it's all about taking it one mile at a time and staying in the moment. I fueled with </span><a href="https://thefeed.com/precision-fuel-and-hydration/gels/pf-90-gel?variant=39938333769791" style="text-decoration-line: none;"><span style="color: #1155cc; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">Precision Hydration 90g</span></a><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> gel for the first 90 minutes, then switched to Coke. Final time? 2:02:55. Yikes!</span></span></p><span style="font-family: verdana;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhESkGorCqMdfO5lFZFxkndz-Uyr60DuzpTaHBZ23K0yGF30IYC66NBjakvCQhGCVvuO1RFAZEQdOroGTq6eSgvT__29wlnQbriw5o5llc30D10UdE4mUvODRaLYGX6YH1OybsOhczo3C0Rr5H3nbmCuTB2WXGBfG4zL5iMQ1L60-ctBcYAsvZfo5s4/s3975/IMG_4947.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3975" data-original-width="2576" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhESkGorCqMdfO5lFZFxkndz-Uyr60DuzpTaHBZ23K0yGF30IYC66NBjakvCQhGCVvuO1RFAZEQdOroGTq6eSgvT__29wlnQbriw5o5llc30D10UdE4mUvODRaLYGX6YH1OybsOhczo3C0Rr5H3nbmCuTB2WXGBfG4zL5iMQ1L60-ctBcYAsvZfo5s4/s320/IMG_4947.HEIC" width="207" /></a></div><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: verdana;">I reminded myself: have fun, don't stress! I wanted to have a blast, not worry, and maybe go faster, but hey, a finish is a finish! </span></span><p></p><span style="font-family: verdana;"><br /></span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: verdana;"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: verdana;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeAfSvZe20H6qVGvNzmuxjyKiVxZnhuwQVmQxTozAWv4Lus8Amq2d1Y3XvG7lMgMOaynlOxqNlPqu_KLNrxMbSqgUbZZxPvWxpHP1Ad2RgajFTXYcjLF_0ij-dh4NCdyzJ5CG57BIdKjdYGsKQCR7R1Npaw-qbjSY70Pxd97C9CClBeCmDgvqm7RyM/s3088/IMG_4957.HEIC" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeAfSvZe20H6qVGvNzmuxjyKiVxZnhuwQVmQxTozAWv4Lus8Amq2d1Y3XvG7lMgMOaynlOxqNlPqu_KLNrxMbSqgUbZZxPvWxpHP1Ad2RgajFTXYcjLF_0ij-dh4NCdyzJ5CG57BIdKjdYGsKQCR7R1Npaw-qbjSY70Pxd97C9CClBeCmDgvqm7RyM/s320/IMG_4957.HEIC" width="240" /></a></span></div><span style="font-family: verdana;">I'm grateful for the race, overjoyed to see Sheila PR her race, and thrilled to share the course with my coach. Triathlon is all about community; nothing beats hanging out with friends around a race!</span></span><p></p><div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /><span style="font-family: Arial; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-47953355624617261632023-05-05T16:47:00.001-07:002023-05-05T16:47:14.264-07:00Why Not? <p> </p><p><span style="font-family: verdana;"><br /></span></p><div style="text-align: left;"><span style="font-family: verdana;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ6Xyc6O4bThC7cjAljie7gTUJufngtk3km9ku1C3bbfRbKpO809UQLkZctcXnnIJ8Y5LXGA1E3Jy8OO0XmZHQhVJzqCba57sRQbcifeHnuOR-nG9v9pZvdBYl1GHVdJKagwO4WHgO34jaDAWMmReKk9gdhZcR7Pua3IiGvHCXw-sRrsRQ3CBbhb3E/s1024/Picture1.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="523" data-original-width="1024" height="163" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ6Xyc6O4bThC7cjAljie7gTUJufngtk3km9ku1C3bbfRbKpO809UQLkZctcXnnIJ8Y5LXGA1E3Jy8OO0XmZHQhVJzqCba57sRQbcifeHnuOR-nG9v9pZvdBYl1GHVdJKagwO4WHgO34jaDAWMmReKk9gdhZcR7Pua3IiGvHCXw-sRrsRQ3CBbhb3E/s320/Picture1.png" width="320" /></a></div>Ah, the Ironman St. George 70.3 - a race that captures the heart and torments the mind. Why hadn't I signed up yet? Perhaps it was the imminent 70.3 in two weeks or the bike races I was jumping in; regardless, I couldn't resist stalking the race registration page like a lovesick teenager.</span></div><div style="text-align: left;"><span style="font-family: verdana;"><br /></span><span style="font-family: verdana;">Lo and behold, it was still open. Time to consult the all-knowing Coach: "Good idea or bad idea?" Naturally, it was a brilliant idea. Signed up! I snagged a sweet deal on a Days Inn room. How bad could it be?</span></div><div style="text-align: left;"><span style="font-family: verdana;"><br /></span><span style="font-family: verdana;">As fate would have it, I never got to find out. You see, I booked the room in South Carolina, not St. George. Rookie mistake, as if I have zero experience in the world of hotels. . After some tense negotiations with a bewildered check-in clerk, a few phone calls, and a wild goose chase, I landed myself in a charming little abode that could only be described as a dump.<br /></span><span style="font-family: verdana;"><br /></span></div><div style="text-align: left;"><span style="font-family: verdana;">But I digress - back to the race! Having completed Oceanside 70.3 just four weeks prior, all my gear was ready for action. And why not try a new hydration product that arrived Thursday? What could possibly go wrong? 🤮<br /></span><span style="font-family: verdana;"><br /></span></div><div style="text-align: left;"><span style="font-family: verdana;">🏊♀️Swim- out hard, shorten my stroke, and deal with the chop; this is my jam. <br /></span><span style="font-family: verdana;">🚵Bike – Ride 80-82% for the entire ride <br /></span><span style="font-family: verdana;">Strong on the hills, may push it a go a bit harder, I think my fitness is there <br /></span><span style="font-family: verdana;">🏃♀️Run – DO NOT run the first loop too hard; ease up the hill and settle into a solid pace, have fun! Finish strong and fast <br /></span><span style="font-family: verdana;"> <br /></span><span style="font-family: verdana;">🍌🥛Fueling- risky I know, but trying a new drink mix. Styrkr – 90g per bottle- <br /></span><span style="font-family: verdana;">🚵♀️Bike: 2x bottles with 90g CHO of Strykr – + 1 bottle Gatorade = 224gCHO for 81g/hour <br /></span><span style="font-family: verdana;">🏃♀️Run: PH 90G gel- finish that in 90 min and finish on Coke</span></div><div style="text-align: left;"><span style="font-family: verdana;"><br /></span></div><div style="text-align: left;"><span style="font-family: verdana;">The bonus<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8wlgnD-GPhcuQYH3_A7wzSG9APiLU0YCDHbxxIYbHq_GP2S68xvuyIL5gKPADqk6jXwuTYg3bXWs9xRUn0izn4igef-4IC5nqL0pRrJ4j2xf_Fl0S6T23N7OK3qELQOjuBNg_5NvnhnZcCZVGGasBST5KlVoSGzW9R5glB4Wht8hFQ8KWjeWai__4/s3024/Picture2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="2268" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8wlgnD-GPhcuQYH3_A7wzSG9APiLU0YCDHbxxIYbHq_GP2S68xvuyIL5gKPADqk6jXwuTYg3bXWs9xRUn0izn4igef-4IC5nqL0pRrJ4j2xf_Fl0S6T23N7OK3qELQOjuBNg_5NvnhnZcCZVGGasBST5KlVoSGzW9R5glB4Wht8hFQ8KWjeWai__4/s320/Picture2.jpg" width="240" /></a></div><br /> is I get to race with my athlete Sheila and my Coach! It's all about the community. <br /></span><span style="font-family: verdana;"><br /></span></div><div style="text-align: left;"><span style="font-family: verdana;">Competition? no clue- I have not looked </span></div><div style="text-align: left;"><br /></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-43954548638697964042023-05-01T14:57:00.000-07:002023-05-01T14:57:01.941-07:00Bike Racing, What?<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBO7lFi8i4ismQVO_7-URszxRDoVmqvSQ4XsKjpta0N6pd28N8zHAadUurLFkNorxyYkU9IHKwXKWfA4RGppb0NHBWJXTmQ4ZIX-WszZjHAbGRqbcSu8XMACDL-9JlCn2P4wIlyBiqko7sOaH_SjF-vCV2lRxrfEfA44yaxF0waAH9t6cgEHIn_9-c/s936/IMG_4878%5B1%5D.PNG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="768" data-original-width="936" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBO7lFi8i4ismQVO_7-URszxRDoVmqvSQ4XsKjpta0N6pd28N8zHAadUurLFkNorxyYkU9IHKwXKWfA4RGppb0NHBWJXTmQ4ZIX-WszZjHAbGRqbcSu8XMACDL-9JlCn2P4wIlyBiqko7sOaH_SjF-vCV2lRxrfEfA44yaxF0waAH9t6cgEHIn_9-c/s320/IMG_4878%5B1%5D.PNG" width="320" /></a></div> So, I did a bike race, my first one - the first road race, that is. I have four gravel races but road racing is a whole different beast. I was hoping for a large group to ride with, taking turns pulling, drafting, etc., but with a starting list of seven, it didn't quite play out that way. I purposely avoided jumping into a crit or massive race with a high risk of crashing since this is a D race (and I'm not exactly a pro cyclist here).<p></p><p><br /></p><p>Boulevard has been around for years, taking a sabbatical during Covid, but thanks to Koz Races, it made a triumphant return. The 44-mile race consisted of two laps with 1,800 feet of climbing each, starting way out east at the Golden Acorn Casino. Registration was a bit of a cluster, and despite arriving 45 minutes early, I rolled to the start without a warm-up and missed most of the meeting. Not my MO, I am early and know ALL the rules, not this time. </p><p><br /></p><p>My biggest concern was the course, but I was assured it was well-marked with only a few turns: a big circle, rollers for 4 miles, descend 11 miles, climb back up, and do it all over again. I had no strategy and went out hard, really hard, just to see if I could shake up the group. They sat in and let me do the work, even on the descents. A few miles into the climb into a headwind, I dropped back. There were three of us now, and I let her set the pace, 15 watts lower than mine, which was smart since I was starting to feel the effects of my early efforts. It was over 90 degrees and I had two bottles - it suddenly occurred to me there were probably no aid stations. Oops. I started rationing my fluids, tried to drop her again in the last few miles, but she hung in there.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEmDTzxLYOr6VNXmSGm8sqDdtlhjpmeqiq__11FeiWf_VZdGHqy8jQe2xiRfA2UArghfX4fZfW2kIgxkxjWeYnu3ud3tUFp2_n3ubyMUQ_d8EkxI5OCLu94wbZr8XTyATtv_qX0F5L5lEq-AmDHa8_YlYu7A_IgZXpVUunbUGyFLR_OIEMm0k79Iux/s1613/IMG_4879%5B1%5D.PNG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1613" data-original-width="903" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEmDTzxLYOr6VNXmSGm8sqDdtlhjpmeqiq__11FeiWf_VZdGHqy8jQe2xiRfA2UArghfX4fZfW2kIgxkxjWeYnu3ud3tUFp2_n3ubyMUQ_d8EkxI5OCLu94wbZr8XTyATtv_qX0F5L5lEq-AmDHa8_YlYu7A_IgZXpVUunbUGyFLR_OIEMm0k79Iux/s320/IMG_4879%5B1%5D.PNG" width="179" /></a></div><p></p><p><br /></p><p>Starting the second loop, I saw people offering bottles to their riders and noticed big water bottles on the ground. I didn't want to stop, but I figured that John could help me. He drove up and handed me a water bottle when I saw him. I yelled that I needed salt++. A few miles later, he gave me the bottle I needed, and the official asked what he was doing. Turns out there was a feed zone, and we were well outside of it. Oops, again. He said I would be DQ'd.</p><p><br /></p><p>I pretended I didn't hear that and continued to push, but I was dying - blowing up hard. Watts were down, it was 92 degrees, and my legs were on fire. In the middle of the last 4 miles, my buddy fell off, but I'm always afraid of a comeback, so I pressed on, making animal noises, sweating profusely, and remembering why pacing is important. I made it across the line and nearly fell off my bike.</p><p></p><br /><p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg39_r1C17ENc7Ih7Ieaw6psMSNNhpXmhh_DxUMjCDBH7lYE4B2WtrAILCQr0WEAc0VGR16CJfETPBFPoEhHiLx2fAYmllbhsC9sLEHUkJ8BZPSWLj3BzPvfbQ-t0YaxuBuH3-xKdKoPgsgeBopkt4RVdAHyMkgUVVPxoz2iiiKNLfV9-wrZy8rqCw/s1170/IMG_4881%5B1%5D.PNG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="639" data-original-width="1170" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg39_r1C17ENc7Ih7Ieaw6psMSNNhpXmhh_DxUMjCDBH7lYE4B2WtrAILCQr0WEAc0VGR16CJfETPBFPoEhHiLx2fAYmllbhsC9sLEHUkJ8BZPSWLj3BzPvfbQ-t0YaxuBuH3-xKdKoPgsgeBopkt4RVdAHyMkgUVVPxoz2iiiKNLfV9-wrZy8rqCw/s320/IMG_4881%5B1%5D.PNG" width="320" /></a></div>Well, that was an epic implosion, but you know what? It was really fun! My strategy was awful, but I got a heck of a workout and the transition run was to get cold fluids and an ice-cold Monster.. My kit was salt-coated, and my legs seized up so badly. What I did well was fuel: two bottles with 30g carbs each, +1,500 mg sodium (needed more), a 60g Maurten Bar, and a 90g Precision Hydration gel with a bite valve for easy eating - 84g per hour.<p></p><p><br /></p><p>It turns out they didn't DQ me. Not sure why. I want to do more, but not any massive, risky races,</p><br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi21ruH28bCbfrzhma6VMnCLf7_EY6RW0RuVYbt8Jxezbcy-odrZ_FW5PYcDvcabGcGU-lJ-wcfQK4xuM8rG4RG3ExkXYc_XzTA2YF_hSCbf3K0kK5xgc-ObgJpXuzw94bPKrTakh_3VikKwF7lA623QRgLyQUUUtZjh4k_Wkj0GdezHjCozz63_7CA/s1170/IMG_4876%5B1%5D.PNG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="653" data-original-width="1170" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi21ruH28bCbfrzhma6VMnCLf7_EY6RW0RuVYbt8Jxezbcy-odrZ_FW5PYcDvcabGcGU-lJ-wcfQK4xuM8rG4RG3ExkXYc_XzTA2YF_hSCbf3K0kK5xgc-ObgJpXuzw94bPKrTakh_3VikKwF7lA623QRgLyQUUUtZjh4k_Wkj0GdezHjCozz63_7CA/s320/IMG_4876%5B1%5D.PNG" width="320" /></a></div><br /><div><br /></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-83696157088961410032023-02-22T13:11:00.006-08:002023-02-22T13:40:39.226-08:00 What is VI (cycling) and why does it matter?<p><span style="font-family: Montserrat;">What is VI? Variability Index is a key workout metric for those who ride with power. A simple formula, VI is calculated by dividing your normalized power by average power.</span></p><p></p><div class="separator" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><span style="font-family: Montserrat;"><img alt="" data-original-height="769" data-original-width="412" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgg5CMVRQBUhPnWQOsIIBOq1N2WGvuWmXxuD3G7XnfK7wGiGktf0EDSBg77lvpNMmQHD1xROFylletu9OP-jAfMiDYdZxZxeLzXtwgV0PFUViRZsnUt1Ke-ifGilTCU2AAXfEIOcoJeDXi7R7Ahvjhx0zX2YGHXKataM0wWsuIaVzViYbLKx9EM18Ee" width="129" /></span></div><span style="font-family: Montserrat;">Normalized Power vs. Average Power? Average power is a reflection of what you actually did during a ride, including coasting. Normalized Power approximates what you could have done with that same level of effort had you ridden at a perfectly steady pace, taking out the coasting. Personally, I like NP to track performance across different disciplines and terrain.</span><p></p><p><span style="font-family: Montserrat;">You can see my VI from Saturday's ride. 1.10 is NOT steady riding. It's surging, me hanging with a group that came by me about 10 miles in and holding on for dear life, burning matches. A VI of 1.10 left me shattered!. The intensity was only 75%, between Ironman and 70.3, but how I got, there is what did the damage. Too many peaks vs a steady 75%. Reviewing a power file you have to consider the VI or you are not looking at the entire story. </span></p><div style="text-align: left;"><a href="https://www.trainingpeaks.com/blog/lessons-from-kona-how-to-nail-an-ironman-bike/#:~:text=Variability%20Index&text=It%20is%20better%20to%20keep,or%20lower%20is%20the%20goal."><span style="font-family: Montserrat;">From Training Peaks Blog <br /></span></a><span style="font-family: arial;"><i><span style="color: #475569;">How those watts are put out is also a key factor. An IRONMAN</span><span style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(0,86,149,0.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 #0000; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(229, 231, 235); box-sizing: border-box; color: #475569; line-height: 0; position: relative; top: -0.5em; vertical-align: initial;">®</span></i><span style="color: #475569;"><i> is all about being steady and keeping the effort relatively moderate. Big spikes in power cause a much faster burn rate of glycogen, creating fatigue faster. It is better to keep your power as steady as possible. Using the Variability Index (VI), we can see how smooth or erratic the power output was. For every rider, pro or age grouper, a VI of 1.05 or lower is the goal. While it’s harder to do on a hilly course, it is still necessary to keep the effort steady. The bike course in Kona has around 3,000 ft. of elevation gain, so it’s not flat by any means. Still, every file from the pro athletes does have a VI of 1.05 or lower. </i> </span></span></div><p><span style="color: #475569;"><span style="font-family: Montserrat;">Looking at my Kona 2022, I rode 1.05, IM StG 1.06 (much hillier), and Oceanside 1.03. </span></span></p><p><span style="color: #475569; font-family: Montserrat;">The last 2 weekends, my VI was high, and neither Saturday did I have a quality run OTB. It would have been a struggle. It's a good reminder and something to practice. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJg5YZMYQAY8SJOX00breqU8VfYf86_d1AU92CE47wr5XhxYKhRhPx6-qzVXuvLYvb_T0kyibu3XRWzKO4bNeQQGmGxrhKKfWx9nljk8dF6l1h5j0T7osJkPb-BQ5nkar4yP1y5Yw6fmiLM1T0Gs-JD24hByhtriE3DnReV-cwJ4EvAn5FCgNJtMwI/s1824/vi%201.03.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="262" data-original-width="1824" height="46" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJg5YZMYQAY8SJOX00breqU8VfYf86_d1AU92CE47wr5XhxYKhRhPx6-qzVXuvLYvb_T0kyibu3XRWzKO4bNeQQGmGxrhKKfWx9nljk8dF6l1h5j0T7osJkPb-BQ5nkar4yP1y5Yw6fmiLM1T0Gs-JD24hByhtriE3DnReV-cwJ4EvAn5FCgNJtMwI/s320/vi%201.03.png" width="320" /></a></div><span style="color: #475569; font-family: Montserrat;">This is 1.03 - steady pink lines</span><p></p><p><span style="color: #475569; font-family: Montserrat;"><br /></span></p><p><span style="color: #475569; font-family: Montserrat;"><br /></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgFTUc8TacVSQAC2bwU_-q9DwoOcfb1QLDzoS1ixeb77sVpdiKnsy6P_aMuv05Tmklt8aSxmmSgGBuIJTrsGMyu00fx9HpM3On__QoKcGH_J1ZYn-B38jlmg7Q-uStgfIKl3iNQNEJ3OWk2vWmcCdhjWhOSR0yiLcs1Br-vmXjK1mL1M2kj4D8dWuf/s1411/just%20VI.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="290" data-original-width="1411" height="66" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgFTUc8TacVSQAC2bwU_-q9DwoOcfb1QLDzoS1ixeb77sVpdiKnsy6P_aMuv05Tmklt8aSxmmSgGBuIJTrsGMyu00fx9HpM3On__QoKcGH_J1ZYn-B38jlmg7Q-uStgfIKl3iNQNEJ3OWk2vWmcCdhjWhOSR0yiLcs1Br-vmXjK1mL1M2kj4D8dWuf/s320/just%20VI.png" width="320" /></a></div><br /><span style="color: #475569; font-family: Montserrat;">This is 1.10 looks more like a heart attack. You can see the power spikes, and the high variability. </span><p></p><p><span style="font-family: arial;"><span style="color: #475569;"><br /></span></span></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-53988923838076898572023-02-13T11:18:00.005-08:002023-02-13T11:18:51.801-08:00Take a risk, pay the price! <p style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkGAng7UHEth07Wcby-O45KPJw2P_I6YfnevmqwTvVjMdnVMdlgsocnhRC5WaK90xkVqVLO0_EJ0VRoDN0ag6Jh-c_p5wXggG6gMtBvrAsOy7oWJcvl5AlnYDjOfxsKTIvE98kO4DHVR4LzVr_5rQ4E4OUXYj4n2SRupWTak1fOZCig7MQfVL3Xrwv/s1440/IMG_4023.JPG" imageanchor="1" style="font-family: Montserrat; font-size: small; margin-left: 1em; margin-right: 1em; text-align: justify;"><img border="0" data-original-height="1440" data-original-width="1080" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkGAng7UHEth07Wcby-O45KPJw2P_I6YfnevmqwTvVjMdnVMdlgsocnhRC5WaK90xkVqVLO0_EJ0VRoDN0ag6Jh-c_p5wXggG6gMtBvrAsOy7oWJcvl5AlnYDjOfxsKTIvE98kO4DHVR4LzVr_5rQ4E4OUXYj4n2SRupWTak1fOZCig7MQfVL3Xrwv/w198-h264/IMG_4023.JPG" width="198" /></a></p><p style="text-align: left;"><span style="font-family: Montserrat;">This is the 6th time I have done the Palm Springs Brick Weekend! </span></p><p><span style="font-family: Montserrat;">Tour de PS on Saturday 102 miles</span></p><p><span style="font-family: Montserrat;">Palm Desert 1/2 Marathon on Sunday </span></p><p><span style="font-family: Montserrat;">I have done it in a lot of different ways. Total fun both days, no pressure, easy ride Sat and throw down the run Sunday, controlled ride Sat and see how the legs are Sunday, this weekend I had 0 plan; after a tough set of workouts Thursday, Coach said to have fun, no pressure,</span></p><p></p><div style="text-align: justify;"><span style="font-family: Montserrat;">Rolled out Saturday with 0 expectations, but the legs felt </span><span style="font-family: Montserrat; text-align: left;">good; watts were coming easy, and it was teeing up to be a spectacular day. Rather controlled riding for 31 miles with some good climbing. I found a group, and it was too slow drafting. Hence, I went off the front and was able to get aero and have some fun, it was a solid 10 miles, and then I realized I had a large train behind me with no one willing to share the work; I decided to push it a bit and see who could stay on, the group broke up but so did I, Blew up! By mile 60, I was in the hurt locker, legs fried with 40 miles to go. I found a new group and sat in for a long time, trying to recover downing calories and fluids. I took a few turns, but the pace was getting too hard; I could barely hang on and would drift off and ride alone, suffering just as much but going much slower; by 75, I was having a pity party and watching my watts drop below my HR. I found more caffeine and a few people to limp along to the finish. </span><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH-leUDu_ZfaHDoq_V7pPHYE4NdupBOz3FkieHLPZEG5l--eBu7whUqdYJdi-DqIV4zzCYNpx28vAyzGA3d6sFxptwl16e-8Xc-5Mjkiur4-gcrOPLV8OUbFE-b__PBvLcp50YnL_RWN2a2cvJMEY8GNtOgOIci5r8djBRwGPKF6ZWN12VQA6vbo3b/s1440/IMG_4027.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1080" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH-leUDu_ZfaHDoq_V7pPHYE4NdupBOz3FkieHLPZEG5l--eBu7whUqdYJdi-DqIV4zzCYNpx28vAyzGA3d6sFxptwl16e-8Xc-5Mjkiur4-gcrOPLV8OUbFE-b__PBvLcp50YnL_RWN2a2cvJMEY8GNtOgOIci5r8djBRwGPKF6ZWN12VQA6vbo3b/w150-h200/IMG_4027.JPG" width="150" /></a></div></div><p></p><p><span style="font-family: Montserrat;">If you look at the numbers, it shows 73% perfect, but check out the VI at 1.09, which shows the many, many matches I burned. Don't get me wrong, it was a ton of fun! I have not buried myself like that in a while; at one point, I thought can I crack 5 hours? But that blew up when I died! It's good to be reminded how over-biking and power surges can royally fuck you. </span></p><p><span style="font-family: Montserrat;">Hello Half Marathon, I had 0 expectations, and after about 2 miles, I decided to run by HR only. Keep my HR 150-155; the pace will be what it will be, which was about 20 sec/mile slower than I wanted. But I was only looking at HR, so I kept it in the right place. At mile 12, I could see Meg Ling, my athlete coming fast for me; I let her know she had 1 mile to pass me but then decided I would not make it easy. I threw down a decent mile, HR hit 173, and he beat me by 10 seconds! Happy to have an athlete outrun. </span></p><p><span style="font-family: Montserrat;">Man on man, I am smoked! My head is all over the place. On the one hand, I am feeling good about bike fitness, and in the same thought, I am worried that Oceanside is in 6 weeks and my run fitness is far from where I want it. The usual up and down...but I have Marilyn figure this out!</span></p><p><span style="font-family: Montserrat;">The weekend was so fun! House was full of athletes, John came along, and we had a great ti</span></p><div class="separator" style="clear: both; text-align: right;"><span style="font-family: Montserrat;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHAgFdw1LvJgOF5Lu40R-aHmbOLy5aJxC0R0RJhKniuA6oD896VtQr5sS_jJIty5cBSGjkEaI9n5xdL1WIiIY7QJKnoAcv42_BDOuiWnwl7YMQIrDQwb9ox_m3mO4bu4F7dkGySgwMq9HmpHHpX7M0zT3kii38_sRKD8ZKxZglQZmVsTrlhwTYi0jP/s648/IMG_4039.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="648" data-original-width="648" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHAgFdw1LvJgOF5Lu40R-aHmbOLy5aJxC0R0RJhKniuA6oD896VtQr5sS_jJIty5cBSGjkEaI9n5xdL1WIiIY7QJKnoAcv42_BDOuiWnwl7YMQIrDQwb9ox_m3mO4bu4F7dkGySgwMq9HmpHHpX7M0zT3kii38_sRKD8ZKxZglQZmVsTrlhwTYi0jP/w200-h200/IMG_4039.JPEG" width="200" /></a></span></div><span style="font-family: Montserrat;"><br />me. I love this about my job, this sport, and living a curated life! </span><p></p><p><span style="font-family: Montserrat;"><br /></span></p><p><br /></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com1tag:blogger.com,1999:blog-3661547083020423819.post-67939291740558507252023-01-19T19:32:00.002-08:002023-01-19T19:32:51.124-08:00Winter Smiles for Miles Camp!<blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><div class="separator" style="clear: both; display: inline !important; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxs2vxGytrQ1UHOfc630G1LRtECMB1zhfcTQFzTQ3Zm2ZdEmTEHFoAS2yk9HSFOQ5ydFaKxMy8WxgkUONE7YUD6Nf5Wp7EJyPzN2BuLToClG2Yag46KkIr4mC6XolPn0ncUfrnUcV9EAwLAaL_td7pJmctKsVx8WpanQUQo2ePvmtzD2sQFOBfADhc/s2048/IMG_3733.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxs2vxGytrQ1UHOfc630G1LRtECMB1zhfcTQFzTQ3Zm2ZdEmTEHFoAS2yk9HSFOQ5ydFaKxMy8WxgkUONE7YUD6Nf5Wp7EJyPzN2BuLToClG2Yag46KkIr4mC6XolPn0ncUfrnUcV9EAwLAaL_td7pJmctKsVx8WpanQUQo2ePvmtzD2sQFOBfADhc/s320/IMG_3733.JPEG" width="320" /></a></div></blockquote><p style="text-align: left;"></p><ul style="text-align: left;"><li>5 days </li><li>9 workouts</li><li>22 hours of fun</li></ul><p></p><div class="separator" style="clear: both; text-align: center;"></div><p>rain, sleet, 38 degrees, freezing, laughing, camaraderie, support, digging deep, suffering, ignoring the brain, and following the body</p><p>This was Biscay Coaching Smiles for Miles Winter Camp. I love Hillary and jumped into camp as my gravel camp was canceled. I had done this camp before in January but was much fitter.</p><p>I have been on my TT bike 1x since mid-October; I have done 1 ride of 4 hours, and most less than 3 hours, 1 swim that was 5K after not swimming for 4 weeks; running was okay but lots of slogging miles with little quality.</p><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;"><p></p><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEytFQNcvMBhXChTWtBftsdbPd_QMJJlmtX7AY0dyKT9NmTEZko-KPTqRXXbdxIgGOsE0-wk2CV6ZOqZ8DOJaGHjl3d0gEiH9bIDlDe9n6eRWg8QZUBnEkqLRJoQoh2x6-AMG2mSOJekfJbF7GbxQxhTAqwlTBzHaJ5Qj8Ccn2Aun6FBxcyDhxAZ4g/s1440/IMG_3722.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEytFQNcvMBhXChTWtBftsdbPd_QMJJlmtX7AY0dyKT9NmTEZko-KPTqRXXbdxIgGOsE0-wk2CV6ZOqZ8DOJaGHjl3d0gEiH9bIDlDe9n6eRWg8QZUBnEkqLRJoQoh2x6-AMG2mSOJekfJbF7GbxQxhTAqwlTBzHaJ5Qj8Ccn2Aun6FBxcyDhxAZ4g/s320/IMG_3722.JPG" width="240" /></a></div><p></p></blockquote></blockquote><p><br /></p><p>California has been hit hard with the atmospheric river, a parade of storms... pretty much non-stop rain since 12/26, so any panic training was limited to the trainer.</p><p>I showed up with the one thing I could control, my attitude! And a lot of fuel. The less fit our body is, the more calories we need. </p><p>Thursday was fine- AM swim and social Bike.</p><p>Friday: Palomar, with Wolford and Cole Grade, 5 hours 7500 feet. Humbling but doable with the company of Amy and all the snacks! This ride was post-swim featuring the "forever" set. 16x25 band only 3 ALL out/1 easy + 200PBB max effort x 3. Lats were shattered. Post-swim massive calories and onto the ride. </p><p></p><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2B953uLVxoGmbtG5jMm2I05C7CYznY4VftO87a7_GM4lkVWS5O3rNtkTG3xu-ZE7iH4iQE6wNpksrN0hI3_UiOrsEQtBmghS1_D8Tg_aTh-CTFJmNw5CQUkVSuqVo2-LBTgRDO01k1YdfP5-Ts5MDRJKZmmVan8BOMuEVwwHW26lFrXl75yetHTJt/s4032/IMG_7385.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2B953uLVxoGmbtG5jMm2I05C7CYznY4VftO87a7_GM4lkVWS5O3rNtkTG3xu-ZE7iH4iQE6wNpksrN0hI3_UiOrsEQtBmghS1_D8Tg_aTh-CTFJmNw5CQUkVSuqVo2-LBTgRDO01k1YdfP5-Ts5MDRJKZmmVan8BOMuEVwwHW26lFrXl75yetHTJt/s320/IMG_7385.jpeg" width="240" /></a></div>Saturday: 12-mile chill run in Daily Ranch with 1800 feet of elevation and 100x100 in the driving rain. I was blessed to lead all 100! A few low spots around 6500, and finally, we hit 9000. The last set was 9x100 - swimming side by side, 3 of us for 50 easy and 50 ALL OUT race; the lactic acid was surreal. 100 easy and done! Plant Power was the saving recovery dinner. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOD7xXNcs47ryRjNZ9pBt7gZf8wgTiDoOnWkurphK8WD3xGrBzWckWH7FVzO6A3cnRohcfnlGFQTBMUAfXssjJWN9tqliin9PfGX66GCXYSEXnPYhWySqZxrS5zSDj11X40pFGQ_NCy1ozFfog8ADAMl5cFeUXckVqUup2AG1EZ63wJ8K5sTSWpiuo/s4032/IMG_7379.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOD7xXNcs47ryRjNZ9pBt7gZf8wgTiDoOnWkurphK8WD3xGrBzWckWH7FVzO6A3cnRohcfnlGFQTBMUAfXssjJWN9tqliin9PfGX66GCXYSEXnPYhWySqZxrS5zSDj11X40pFGQ_NCy1ozFfog8ADAMl5cFeUXckVqUup2AG1EZ63wJ8K5sTSWpiuo/s320/IMG_7379.jpeg" width="320" /></a></div><br /> <br /><p></p><p>Sunday: storms everywhere, so the 110-mile East County Adventure was aborted, so we headed to Warner Springs, planning to ride to Anza Borrego, where it was sunny, and then ride back! CA weather reports are as reliable as having Bernie Madoff manage your money. Within 15 minutes, it was cold and rainy, but we were heading to the desert, so we persevered, and despite a rough start, it cleared and warmed up. In AB, we had 37 miles of sun and dry weather, and then we headed up to Montezuma into a storm. The wind picked up to 20-25 mph, the rain started, and temps dropped; soon, it was 38, pouring rain, and so windy it was treacherous. With no option, we kept pedaling through puddles. Shivering and beginning to worry, then the magical Hillary came on a rescue mission. Within 30 min, we rescued all 13 off the road, nearly hypothermic, piled in vans, bikes everywhere! What I learned is my unique So Cal winter gear is shit! </p><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLDWBOt9lnBTeLfN5lBTrUj8Mb2HcjsRP7ppJUdhlJhXXlekROsOE2Yd3zSA8WQnbIZKN8OfI0hy6Hi7IDHuHNd7v-7s8tJtXtY3JEOvDNvnJRonRbVXnO2gNwCyj3v6Xe4lYefUNKdEY9tonvXtV7EZETTNPtCxNSSNsQP3vnpPMOragCfwWTwJyw/s1440/IMG_3736.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1440" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLDWBOt9lnBTeLfN5lBTrUj8Mb2HcjsRP7ppJUdhlJhXXlekROsOE2Yd3zSA8WQnbIZKN8OfI0hy6Hi7IDHuHNd7v-7s8tJtXtY3JEOvDNvnJRonRbVXnO2gNwCyj3v6Xe4lYefUNKdEY9tonvXtV7EZETTNPtCxNSSNsQP3vnpPMOragCfwWTwJyw/s320/IMG_3736.JPG" width="240" /></a></div><br /><p></p><p>Knowing <a href="https://blackxtri.com/">Black Lake Tri </a>can have extreme weather, I have some shopping to do! Thanks to badass <a href="https://www.instagram.com/alyssagodesky/?hl=en">Alyssa Godesky</a>, I have a shopping list! And have made a good dent; still more to buy but on my way! </p><p></p><ul style="text-align: left;"><li><a href="https://www.outdoorresearch.com/us/revel-shell-mitts-271551">Shell Mitts</a> ☑️</li><li><a href="https://www.patagonia.com/product/womens-capilene-air-crewneck-shirt/36525.html?dwvar_36525_color=APBL&cgid=womens-baselayers-air">Patagonia Base Layer</a> ☑️</li><li>Warm Vest - have vests but not a warm one </li><li><a href="https://www.rei.com/product/204235/mountain-hardwear-exposure2-gore-tex-paclite-jacket-womens">Waterproof Shell </a> </li><li><a href="https://www.rapha.cc/us/en_US/shop/winter-overshoes/product/BWS01XXHVP">Shoe Covers</a> ☑️</li><li><a href="https://www.carlhart.com/product/pearl-izumi-p.r.o.-amfib-lobster-glove-239118-1.htm">Lobster Gloves</a></li><li><a href="https://www.madalchemy.com/shop/original-medium-heat-embrocation">embrocation balm</a> This is fascinating to me was advised NOT to use it before the swim. </li><li><a href="https://www.smartwool.com/shop/the-lid-sw011489">Wool beanie under helmet</a> ☑️</li><li><a href="https://www.smartwool.com/shop/women-39%3Bs-bike-zero-cushion-mountain-print-crew-socks-sw%3A001684%3Aa22%3Am%3A%3A1%3A">Wool Socks - </a> ☑️</li></ul><p></p>Back to camp. Monday was our final day of hill repeats backed up with a 4K swim.<div><br /></div><div>Done and dusted and have been ravenous since. Eating nonstop since Monday. I feel good in the pool, but my legs are still tired. One more day of recovery, and we hit it hard this weekend. </div><div><br /></div><div>And I wanted to race Oceanside 70.3! I just love triathlon too much..... </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsXqYNFdKuFwxBWq0I0rAhjL7CZInjQA57ui-QhU9E2AOD67Zr9hcV905sJuWvYFAjf-D6tvr24hR-aSowPlPycCCAKs5s0QZppGGz9IKmp45CksfHZ772CK6hE71Heu-Wm0aTSRjaqHWJWI80sklXRqFfzp5YFwlzTAoQiO1X_HwRxqPVoF3tH-wk/s2048/IMG_7480.JPEG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsXqYNFdKuFwxBWq0I0rAhjL7CZInjQA57ui-QhU9E2AOD67Zr9hcV905sJuWvYFAjf-D6tvr24hR-aSowPlPycCCAKs5s0QZppGGz9IKmp45CksfHZ772CK6hE71Heu-Wm0aTSRjaqHWJWI80sklXRqFfzp5YFwlzTAoQiO1X_HwRxqPVoF3tH-wk/s320/IMG_7480.JPEG" width="240" /></a></div><br /><div><br /></div><div><br /></div><div><br /><p><br /></p><p><br /></p><p><br /></p></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-16660912717693665112022-11-04T14:55:00.002-07:002022-11-04T15:02:23.076-07:00There is only one thing you can control....<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdOUDBSlXB7zAuEVL-Nq_xWVG806S7jzGFjJdn5FBytonVEnUi-ODPYP_Ckn8a9b_gL9FP1bVi8KBwQeVt8OZG-vrRdqUnX3hJoGJzFhHDTXQcgawfEGlW9HWR5ldEkxqrKpdVIBbvczDXAYWEAGzCJelkHhd05qLPpz1eZfZvKCqpHVjD66iUcGIK/s1000/AttitudeTitle.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="511" data-original-width="1000" height="164" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdOUDBSlXB7zAuEVL-Nq_xWVG806S7jzGFjJdn5FBytonVEnUi-ODPYP_Ckn8a9b_gL9FP1bVi8KBwQeVt8OZG-vrRdqUnX3hJoGJzFhHDTXQcgawfEGlW9HWR5ldEkxqrKpdVIBbvczDXAYWEAGzCJelkHhd05qLPpz1eZfZvKCqpHVjD66iUcGIK/s320/AttitudeTitle.jpg" width="320" /></a></div><br /><p><span style="font-family: Montserrat;">And that is your attitude. On the beach of Coeur d'Alene in 2008, my first Ironman, this is what Mike Reilly said to the crowd, and I have never forgotten those wise words. </span></p><p><span style="font-family: Montserrat;">From my personal experience in racing Kona to watching the Men's WC in Kona, Ironman Sacramento, and St. George 70.3 World Championships on the group, I have seen a lot of racing.</span></p><p><span style="font-family: Montserrat;">Each race brings its own challenges: heat, wind, cold wind, and extreme cold... you name it. We can do our best to prepare for what we think may happen, but ultimately you are faced with what Mother Nature orchestrates on the day of your race.</span></p><p><span style="font-family: Montserrat;">What can you control? Of course, leading up to the race, you can do the best you can to train, practice nutrition, simulate the weather, etc., but once you are on the ground race week, you have to leave that behind. You can control your energy expenditure that week, both physical and mental.</span></p><p><span style="font-family: Montserrat;">Running all over town, socializing, doing last-minute shopping and final race prep at the 11th hour takes a physical toll. But what takes a bigger toll is your attitude. Freaking out, near panic attacks, scrolling the FB group to "crowdsource," and allowing Social Media to pull you down is exhausting, and YOU can control all of that.</span></p><p><span style="font-family: Montserrat;">For many, this goes back to training. We train the swim. bike, run, and hopefully, nutrition regularly. But how do we train our "attitude." How do you respond when a workout goes South, the weather does not cooperate, technology fails, and you get 4 flat tires? Looking back at those times can help you prepare for challenges/adversity on race day. </span></p><p><span style="font-family: Montserrat;">Great listen on positive vs negative. https://www.ted.com/talks/alison_ledgerwood_a_simple_trick_to_improve_positive_thinking<span> </span></span></p><p><span style="font-family: Montserrat;"> </span><span style="font-family: Montserrat;">For many, it is the end of the season, so it's the off-season/pre-season. Before you put the TT bike into hibernation, take the time to reflect on 2022.</span></p><p><span style="font-family: Montserrat;">Here is how I look at my year and ask the same of my athletes- this is the beginning, but it starts the reflection process; once that is done, we move to look forward. Setting goals and intentions or 2023 comes after we reflect on 2022. </span></p><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-family: Montserrat;">Overall feeling about your year? This is an emotional, first-reaction response, </span></li><li><span style="font-family: Montserrat;">What goals did you hit? Why</span></li><li><span style="font-family: Montserrat;">What did you miss? Why</span></li><li><span style="font-family: Montserrat;">What did you not do that you should have done?</span></li><li><span style="font-family: Montserrat;">What did you do that you should not have done? </span></li><li><span style="font-family: Montserrat;">What did you learn this year?</span></li><li><span style="font-family: Montserrat;">What needs to change for next season?</span></li><li><span style="font-family: Montserrat;">What needs to stay the same? </span></li></ul></div><p><span style="font-family: Montserrat;"><br /></span></p><p><span style="font-family: Montserrat;"> </span></p><p><span face="HelveticaNeueW01-55Roma" style="color: #636569;"><span style="background-color: white; font-family: Montserrat; font-size: 11.998px; white-space: pre-wrap;"> </span></span></p><p><br /></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-78892589880186370282022-10-11T10:33:00.004-07:002022-10-12T07:02:30.745-07:00Kona 8: Julie 0<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJByu-qSJ0QPQQidfAyDluznKj0Fic7-caxyuP7mce5nsoZ4C6JLoKBdkdRtlxddBmYBDlYLqAUnIGbythVwGTkLRnCm_jj4L1V1RpGMfpSqdYubZ-rYnQ-MKig5gIE020UBT0sJ3WQRFFFi6ACiuX8xQVyZT09-Bd5feJxKntKwzTlZs8mpAjZYU7/s445/surrender.gif" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="250" data-original-width="445" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJByu-qSJ0QPQQidfAyDluznKj0Fic7-caxyuP7mce5nsoZ4C6JLoKBdkdRtlxddBmYBDlYLqAUnIGbythVwGTkLRnCm_jj4L1V1RpGMfpSqdYubZ-rYnQ-MKig5gIE020UBT0sJ3WQRFFFi6ACiuX8xQVyZT09-Bd5feJxKntKwzTlZs8mpAjZYU7/s320/surrender.gif" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: helvetica;"><span style="text-align: left;">8 Kona Starts</span><br style="text-align: left;" /><span style="text-align: left;">7 Finishes</span><br style="text-align: left;" /><span style="text-align: left;">#8 was my worst race.</span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: helvetica;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: helvetica;"><br /></span></div><span style="font-family: helvetica;">Never make decisions about a race within 72 hours of finishing a race, but let's just say I'm pretty f'ing firm on this one, 24 hours post-race and still 5 days post-race.</span><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">I am not racing here anytime soon.</span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">What I did to prepare:</span></div><div><ul style="text-align: left;"><li><span style="font-family: helvetica;"> Consistently reworking my nutrition and hydration plan to deal with my 72oz per hour fluid loss and 2200mg of sodium. Extensive heat testing to learn my body is not made for heat. </span></li><li><span style="font-family: helvetica;">Trained my ass off</span></li><li><span style="font-family: helvetica;">0 Alchohol since 8/24</span></li><li><span style="font-family: helvetica;">Passed on many social events/travel to train and get ready </span></li><li><span style="font-family: helvetica;">Managed sleep, recovery, weekly ART</span></li><li><span style="font-family: helvetica;">Arrived 2 weeks early to heat acclimate </span></li></ul><div><span style="font-family: helvetica;">What more could I have done:</span></div></div><div><ul style="text-align: left;"><li><span style="font-family: helvetica;">Lived here 2 months</span></li><li><span style="font-family: helvetica;">Trained in a bathroom with a heater and humidifier in my aero bars</span></li></ul><div><span style="font-family: helvetica;">Race week in Kona is my favorite. So many friends from all over whom I only see in Kona; the vibe is indescribable; there is a pulse in the town. Hanging with athletes and friends and meeting new friends makes Kona, Kona. </span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">Race Day, I was calm and ready to do the best I could do. I knew that if I could nail my nutrition and keep the fluids in my body, I was set up for a great day!</span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">SWIM: 1:02:08, my slowest swim in Kona ever. Swims were notably slower this year, but the kick in the ribs from the previous Sunday reared its head at the turn buoy, and I struggled to take deep breaths and adequately use my right arm during the 2nd 1/2 of the swim. It was painful, but I knew it would be okay on the bike and running.</span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPRxKRl_2HeNntNUxwMhI1o7aKfA8XDRC3kaal9BNUOwGNm69-XxeCb43dn-wqSP47hlpPTIcKdMjuNS7Yme5TKOdGWk2QDw1xBnyMecfhTqJF0TktNFY2SIj-lzSU516kwg-AO-bmTcvt54mYOfdg6WcsM55uEQjl3Pr2lMc07fvdXhP_d5xSaCrv/s1170/IMG_2437.JPG" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: helvetica;"><img alt="Photo by Donald Miralle" border="0" data-original-height="779" data-original-width="1170" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPRxKRl_2HeNntNUxwMhI1o7aKfA8XDRC3kaal9BNUOwGNm69-XxeCb43dn-wqSP47hlpPTIcKdMjuNS7Yme5TKOdGWk2QDw1xBnyMecfhTqJF0TktNFY2SIj-lzSU516kwg-AO-bmTcvt54mYOfdg6WcsM55uEQjl3Pr2lMc07fvdXhP_d5xSaCrv/w320-h213/IMG_2437.JPG" title="Photo by Donald Miralle" width="320" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: helvetica;">📷by Donald Miralle</span></td></tr></tbody></table><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">BIKE: 5:50:08, I had a solid bike until mile 70; the fuel going in as planned, feeling good, the watts were good, and my attitude was good Around 70, I got really uncomfortable, arms fatigued, my back and neck, struggled to stay aero Every time I sat up I saw my speed drop and the chimp brain started to creep in, why I am weak and cannot remain aero ,,,, I nipped that pretty quickly and got refocused Clicking off miles to 90. I had the first burp that I was afraid to trust; my stomach was not super happy I spit up a bit soon after that. Around 100, a whole lot of fluid came up. I was hot and not feeling well, and my power dropped significantly. My HR was too high and had been since returning from Havi. I was past the last aid station, my bottles were hot, and I was not feeling good. I worked my way back, trying to not focus on "how the F am I going to run."</span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">T2: No bike catchers, so I hopped off, and that long transition around the pier was rough; I was not feeling good, my legs here cramping, and I was so hot. Into T2, no volunteers, and I sat down, put my head between my knee,s and was in tears; how the F was I going to do this? A volunteer appeared with a cold towel, and I began to get ready; nearly 10 min later, gulp, I headed out feeling dizzy.</span><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5HZQW2EE2xMPUongAkZWAtpGX84VC0LY0DLa7x4sD8pnrS5rI2-0quMTQh1joqWzepCFTDUMiEv7zNYw2VSsVaHujE5GYQmlRj3TR0GMF2duSAGW9P8m0uqOOCNAcxPn0lwUntk4o_k_iEXe5HbafPojvvRnBK1nge88Ip9CGQtvSqOxJRPuYYNPf/s2205/IMG_7694.heic" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: helvetica;"><img border="0" data-original-height="2205" data-original-width="1484" height="189" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5HZQW2EE2xMPUongAkZWAtpGX84VC0LY0DLa7x4sD8pnrS5rI2-0quMTQh1joqWzepCFTDUMiEv7zNYw2VSsVaHujE5GYQmlRj3TR0GMF2duSAGW9P8m0uqOOCNAcxPn0lwUntk4o_k_iEXe5HbafPojvvRnBK1nge88Ip9CGQtvSqOxJRPuYYNPf/w127-h189/IMG_7694.heic" width="127" /></span></a></div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">Run: I quickly moved to 1 mile at a time and shuffled along 1.6 miles later, 1st the aid station, I grabbed ice water and drank it, and immediately puked it up, I tried sipping on my hydration vest, and it came right up With a massive headache and feeling dizzy I know I was dehydrated but could not get anything down The next 5 miles was shuffles, try and drink, puke, try a gel, puke. I gave up on fuel, my HR was high, and my head pounding, but I was tired of puking. Alex, my athlete, came along asking how I was puke, and she walked a bit with me. She had one goal of finishing her first Kona and hung with me walking/puking/running to the next aid station. I kept trying new items to see if I could keep anything down. Around mile 11, I ate a bit of a fig bar, and it tasted reasonably good. I stayed down. I kept nibbling on that and could feel myself turning around. I was able to run a bit, and then Alex was sick; at that point, any hope of a decent race was gone, so we stuck together as she puked and struggled. It was a LONG time out there, and it was dark, but we slowly got across the finish line.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggScIxcazJq3JNx5_yuzUAH_YzLvUoNHK1U9OaysTdrXr9B8qtctKoOoPtwmm9HHCmY5Wh01jdO79SqLJPQLccci1Z8ZM5gLMU083T6dVMzWn37IHvzz9G0RgCgutJ-raNvHfttfLdzkKDJqcVOu_7K-v_ywZ2g5YOfCrScXAsmtc4EXLR2z6iasdQ/s4032/IMG_7815.heic" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: helvetica;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggScIxcazJq3JNx5_yuzUAH_YzLvUoNHK1U9OaysTdrXr9B8qtctKoOoPtwmm9HHCmY5Wh01jdO79SqLJPQLccci1Z8ZM5gLMU083T6dVMzWn37IHvzz9G0RgCgutJ-raNvHfttfLdzkKDJqcVOu_7K-v_ywZ2g5YOfCrScXAsmtc4EXLR2z6iasdQ/s320/IMG_7815.heic" width="240" /></span></a></div><span style="font-family: helvetica;"><br /></span><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">If you had told me 1 week ago I would cross the finish line hand in hand over 12 hours and be happy, I would have punched you in the face. I was pleased, and sometimes, you must readjust and reassess in a race and set a new goal.</span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">Am I disappointed? Of course. Am I upset? No, this IS KONA. It chews up and spits out the best. </span></div><div><br /></div><div><span style="font-family: helvetica;">I was thrilled the Giardia finally left my body when I landed in Kona. After living on 2 Immodium + 4 Pepto + every day for over a month, I was VERY relieved! </span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">Kona is about perseverance, not giving up, and continuing to fight to finish. </span><span style="font-family: helvetica;">There is one thing I can do, s roll along and suffer. </span></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><span style="font-family: helvetica;">I left the Island in peace without regrets, with new friends and appreciation for everyone in my life, and I am eager for the off-season.</span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">John was excellent as usual on the course, my #1 fan and supporter. The NYX Sherpas were all over and so inspiring when things were dark and horrible. My coach Marilyn had COVID and missed the trip, but I appreciate all she has done to get me fit and ready. Sharing the course with my athletes and the other NYXers made the day! Hillary, Cam, Molly, Kristin..San Diego, love on the course, thank you! </span></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><br /></span></div><div><br /></div><div><div><p> </p></div></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-78875933557829411062022-09-30T12:33:00.003-07:002022-09-30T17:09:33.748-07:00Ironman World Championship 2022 (pre race thoughts)<p><span style="font-family: Montserrat;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Montserrat;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsVIxnL2RESMa-drb6mG2qAIGHtVKnlT2WGFMVnkPN6cnt577o2Pqakl84wx18M7BiaOA8eeurplUe76BZiVCxWRzx1XFxF0EHm2gaV1Uu8EiTO1aKhLX5CIvLDHo-mR4ivvfTo8UQ9zuXcat3CBQp6kF19GcmdiET4yT9G8d6YQfvcnT0aMk83wp/s347/IMWC.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="145" data-original-width="347" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsVIxnL2RESMa-drb6mG2qAIGHtVKnlT2WGFMVnkPN6cnt577o2Pqakl84wx18M7BiaOA8eeurplUe76BZiVCxWRzx1XFxF0EHm2gaV1Uu8EiTO1aKhLX5CIvLDHo-mR4ivvfTo8UQ9zuXcat3CBQp6kF19GcmdiET4yT9G8d6YQfvcnT0aMk83wp/s320/IMWC.png" width="320" /></a></span></div><span style="font-family: Montserrat;"><br /> </span><span style="font-family: Montserrat;">#IMWC #Kona #BigDance Ironman World Championships returns to Kona; last race here was 2019. I did not start in 2019 due to a torn hamstring. My previous trip to IMWC was in 2017. It has been a minute.</span><p></p><p><span style="font-family: Montserrat;">To say I have history here is putting it mildly. </span></p><p><span style="font-family: Montserrat;">30 years ago, I was here as a spectator on the last-minute trip to watch my brother's college roommate race. I had no idea what Ironman was besides a free Hawaii trip. I was a year out of college swimming, very out of shape, and landed in what felt like the land of the fittest people. I swam the swim course, NBD, but was in complete awe of what unfolded that day. I had never seen such grit and suffering, and at the corner of the Queen K and Palani when Mark Allen made the pass in the Ironwar, I was speechless. I was moved in a way that I cannot explain. My brother made a bet I would be here one-day racing. </span></p><p><span style="font-family: Montserrat;">12 years later, I ran a marathon, barely finished, and called my brother and said no fucking way, an Ironman is not even doable. 6 years later, in 2007, I bought a bike after being injured so much running, and then stumbled in a sprint and was hooked!!! 2008 was my first Ironman, and 2009 was my first year in Kona. </span></p><p><span style="font-family: Montserrat;">2009: I raced sick, ignored my HR of 170 on the bike, started puking at mile 70 of the bike, cried in T2, stumbled out on the run, and passed out at mile 8 of the run. I was laid out, and every time they asked if they could take my chip, I said NO and tried to get up; at some point, they loaded me up and hauled me to the med tent. A few IVs later, I realized I had DNFs. </span></p><p><span style="font-family: Montserrat;">2010: I had one goal, FINISH. I swam hard, biked conservatively, and ran a "comfortable" run with no pressure; I just collected the medal and wore the gear I bought in 2009.</span></p><p><span style="font-family: Montserrat;">2011: I was ready to race; I took some risks, pushed it a bit too much in the early part of the run, and puked the last 10 miles, nearly every aid station. I hung on for a sub 11 hours. It was 7th. </span></p><p><span style="font-family: Montserrat;">2014: I needed a break from the Island but was ready to return in 2014. This was a hot year, and I knew I was in trouble on the bike, dizzy, and dehydrated, and I did the best I could. Early in the run, I was walking and overheating. Diarrhea started about mile 10 and stayed with me for 16 miles; I ran from aid station to aid station . I was so worried I would DNF; at one aid station, I put my head into the trash can of ice water, much the volunteers protested. I crossed the finish line and puked all over my handler, which I coached for a few years afterward. </span></p><p><span style="font-family: Montserrat;">2016: New nutrition plan, new hydration plan! Rode conservatively to have a good run. 10 miles, no problem, and then I started puking again and basically trotted aid station to aid station. As it cooled off, I started guzzling coke, as in 5 cups at a time, and I got a 2nd wind and thought I could crack the top 10. I have no memory of the finish line and apparently told the medics I was at a circus, a few IVs later, and GTG.</span></p><p><span style="font-family: Montserrat;">2019: DNS torn hamstring </span></p><p><span style="font-family: Montserrat;">2021: St George, I had a great day, but let's be honest, it's not Kona! </span></p><p><span style="font-family: Montserrat;">So with 6 days to go, I am reasonably calm. I came over 2 weeks early to try and heat acclimate; I learned in 2016, with extensive testing at the <a href="https://ksi.uconn.edu/">KSI</a>, that I lose over 72 oz of fluid per hour with 2200mg of sodium. On our post-testing call, he said, " you are not made for the heat and humidity, stick to cool races, and you will be fine" Well, that is not an option...</span></p><p><span style="font-family: Montserrat;">I want a GD Podium Koa Bowl, but I cannot focus on that. </span></p><p><span style="font-family: Montserrat;">If I can keep my fluids in my body during the run, this race will be a success!! And I can hope for the result I am chasing. My lead-up to IMWC St. George was spectacular, and I felt invincible. This lead-up has not been so ideal; from Giardia to an undiagnosed GI Issue, a lot of my critical training was compromised. This is not an excuse; it just is!</span></p><p><span style="font-family: Montserrat;">This race is humbling and I am ready to be humbled. </span></p><p><span style="font-family: Montserrat;">I want to enjoy this magical place; Kailua Bay is my happy place, where I want my ashes scattered, so in case I die, you all know. </span></p><p><span style="font-family: Montserrat;">Enjoy all my friends and athletes! </span></p><p><span style="font-family: Montserrat;">Smile and be grateful that KONA is back! </span></p><p><span style="font-family: Montserrat;">I will do the best I can on that day. </span></p><p><span style="font-family: Montserrat;"><br /></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaUetCWwKH_QnYMkGANaHi96qkTdPitDXNRlacNiONqTRWpXyfkNZD-8ka5Abq_gTxj4M04qJcZvGcoyNOnxQ1xb3aEdlj-ov8Ff4yTyKycTJOiPrrDgT02oatzWED30GXQ6zIDXbHdSIsvFLHfTAZbaYZ38WihPPqxKjOPtWUeRnIUrM6s_fmBI5p/s1500/NYX%20kona%20tee%20graphic.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1500" data-original-width="1500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaUetCWwKH_QnYMkGANaHi96qkTdPitDXNRlacNiONqTRWpXyfkNZD-8ka5Abq_gTxj4M04qJcZvGcoyNOnxQ1xb3aEdlj-ov8Ff4yTyKycTJOiPrrDgT02oatzWED30GXQ6zIDXbHdSIsvFLHfTAZbaYZ38WihPPqxKjOPtWUeRnIUrM6s_fmBI5p/s320/NYX%20kona%20tee%20graphic.png" width="320" /></a></div><br /><span style="font-family: Montserrat;"><br /></span><p></p><p><span style="font-family: Montserrat;"><br /></span></p><p><br /></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-65339705880515647832022-08-15T05:07:00.006-07:002022-08-15T05:07:53.830-07:00Boulder 70.3<p> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFodH_eKsuAt4gvyP-ZlXjG6s3L1V7TZblPcDbzaybykhQ9mDxnDqAWKlTsLCrKMUf1xHbXxLWGknE-LgkjXGILaHGyFKpVQt7kOAtvNZtKbLNbrahNp2FhXBlFjKbmfhU0hOZOL6zvG8d1sorNC77vXyiEub6zkFwuCHiH5EXF_-kgnkivH0yBuDm/s734/Picture1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Photo courtesy Khem Suthiwan" border="0" data-original-height="489" data-original-width="734" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFodH_eKsuAt4gvyP-ZlXjG6s3L1V7TZblPcDbzaybykhQ9mDxnDqAWKlTsLCrKMUf1xHbXxLWGknE-LgkjXGILaHGyFKpVQt7kOAtvNZtKbLNbrahNp2FhXBlFjKbmfhU0hOZOL6zvG8d1sorNC77vXyiEub6zkFwuCHiH5EXF_-kgnkivH0yBuDm/w320-h213/Picture1.jpg" title="Photo courtesy Khem Suthiwan" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo courtesy Khem Suthiwan</td></tr></tbody></table><br /><br /><span style="font-family: Montserrat;">2022 has been a spectacular year in racing for me and rolling into Boulder 70.3, I was excited for another opportunity to do what I love </span></p><p><span style="font-family: Montserrat;">The lead-up was a bit rough, coming off 2 weeks of struggling to hit targets, pushing through fatigue and soreness, backing off, and following Coach's plan to try and get myself righted for race day. I was not worried; generally, when the cannon goes off, I am good to go, regardless of the previous week.</span></p><p><span style="font-family: Montserrat;">I rolled into Bouler Friday, booked to the Res, got my bike, rode, checked in, and all was good. The only issue was eating some salad Wed night that was just not right; I picked out the offensive pieces but was still suffering some GI issues. Nothing a little Immodium cannot fix.</span></p><p><span style="font-family: Montserrat;">Good sleep, and off to the Res. Pre-race was great with 4 of my athletes racing + 6 other NYX Athletes, a real community. Hanging out and chatting for 3 hours.... don't get me started on the 30 min race delay due to traffic jams. How often has this happened? When will they make some changes to fix it OR start the race as planned, and all those who slept in can start off the back, just my .02?</span></p><p><span style="font-family: Montserrat;">The swim was fine, the water was warm 75ish, but I wore a full wetsuit. Why? It's ALWAYS faster and enough faster to be a bit hot. I have tested this out, sleeveless vs. full vs. skinsuit; we are talking minutes. I felt like I was swimming an Ironman, strong and steady, just no extra gear. 27:50, decent swim. And look at the pros; every single pro had a full wetsuit!</span></p><p><span style="font-family: Montserrat;">On the bike, my legs were heavy, and watts were not coming up. At altitude, I expected them to be about 10watts low, but there were lower. Settle in and give it 30 min/okay 1 hour, OK time to chat with me that this may just be a really tough day. I was uncomfortable and did not love this. Lots of self-talk through the bike, trying to stay positive. I stay on my nutrition plan after reading that the #1 people fall off their nutrition plan when they have a bad race, so I was not going to let that be my issue. I focused on calories, fluids, and mph, forgetting the watts. Stay aero and go as fast as I could. The only concern was that I had not peed and was swelling up with swollen hands and wrists. Bike: 2:33:29</span></p><p><span style="font-family: Montserrat;">Running out of T2, I was hoping my less-than-stellar bike may have saved my legs, but that was not the case. More of the same on the run, and I had to open up my mental arsenal. Take this 1 mile at a time, stay in the moment, do not look at pace, use the downhills, fuel like a boss, and try not to be an asshole to <strike>everyone</strike>. Seeing NYX Sherap's and athletes was great, and that was my happy spot. The aid stations became my refuge, wet towels, ice/water/anything cold, even a cold Redbull over my head. I got the place I could just hang out and suffer, no walking, just moving, channeling Ironman's brain. Run 2:02:15, a good 13 min off.</span><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji0MPkkY4A6F74Qoba_pUtYIc5keAuBWWE49D3YMRiYewJqzRJw7QzxCWoKTm0Fq7uJzDNUclKdmjfriy7auelPUkOTBv3Cbz88Ro3BwBMqSYwE3hfTKhXDkL4m7SrGDDDKIDVZFbFLOTlngCz3k4FhzEXmge5-jrUx772uU5-ZCfWqmtKsTh9wv3X/s1025/Picture2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Montserrat;"><img border="0" data-original-height="1025" data-original-width="734" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji0MPkkY4A6F74Qoba_pUtYIc5keAuBWWE49D3YMRiYewJqzRJw7QzxCWoKTm0Fq7uJzDNUclKdmjfriy7auelPUkOTBv3Cbz88Ro3BwBMqSYwE3hfTKhXDkL4m7SrGDDDKIDVZFbFLOTlngCz3k4FhzEXmge5-jrUx772uU5-ZCfWqmtKsTh9wv3X/s320/Picture2.jpg" width="229" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Montserrat;">Photo courtesy Khem Suthiwan</span></td></tr></tbody></table></p><p><span style="font-family: Montserrat;">I finished the race. Sure, the outcome was okay, but the race was not what I was working towards. I remembered what a tough race feels like. I know I can suffer a long time and just keep moving.</span></p><p><span style="font-family: Montserrat;">Something was off race day with my GI, and I am still unsure what. My fueling plan was similar to previous hot races:</span></p><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-family: Montserrat;">Friday: PH1500 preload</span></li><li><span style="font-family: Montserrat;">Sat AM: PH1500 preload</span></li><ul><li><span style="font-family: Montserrat;">500 cal/120 carbs 4am pre-race </span></li><li><span style="font-family: Montserrat;">30g carb 30 min before the swim. </span></li><li><span style="font-family: Montserrat;">BIKE: 5x24oz bottles -</span></li><ul><li><span style="font-family: Montserrat;">Total carb intake: 240g = 96g/hour, which I have trained with</span></li><li><span style="font-family: Montserrat;">Sodium 5000mg</span></li></ul><li><span style="font-family: Montserrat;">RUN:</span></li><ul><li><span style="font-family: Montserrat;">500ml in the first 3 miles with 1500mg sodium + 30g carb</span></li><li><span style="font-family: Montserrat;">After a side stitch, I quit drinking for 2 miles and then resumed Gatorade endurance, coke, + water. 2000mg sodium</span></li></ul></ul><li><span style="font-family: Montserrat;">All this was according to plan, but I did not pee at all on the bike or run, and post-race I consumed</span></li><ul><li><span style="font-family: Montserrat;">2x24oz H20</span></li><li><span style="font-family: Montserrat;">Kombucha</span></li><li><span style="font-family: Montserrat;">Spindrift and still did not go. </span></li><li><span style="font-family: Montserrat;">I was really puffy and assumed I had plenty of salt. Took in 2000 g + more water and a large iced coffee, and around 4pm, I finally peed. </span></li></ul><li><span style="font-family: Montserrat;">Undoubtedly this played into my performance, but this plan was tested and did not work that day, </span></li></ul><div><span style="font-family: Montserrat;"><br /></span></div><div><span style="font-family: Montserrat;">Since race day my GI has been wrecked and currently and on antibiotics. I had a complete blood panel done after I returned, and they all came back in the normal range, </span></div><div><span style="font-family: Montserrat;"><br /></span></div><div><span style="font-family: Montserrat;">Back to IM training with 8 weeks to Kona! </span></div></div><p><br /></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com1tag:blogger.com,1999:blog-3661547083020423819.post-42472228764935133572022-04-07T09:40:00.003-07:002022-04-07T09:40:54.335-07:00Oceanside 2022<div style="text-align: left;"><br /><div style="text-align: right;">I went into Oceanside feeling fit and ready to race, albeit slightly tired, with IMStG 5 weeks out. </div><br /><br /><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnH-5G-dKvYq3Y1xQWBUPLSNb2NFXoI97WfJMfYyqITssejkOOsuyzcR5QqZ2jWE73w_Zm2FxSKir8_hhtbdIB9Du8273lJgcWdtR9yvSOP3BcwI9xa7Ma2T_SrEvyAo8KKfEjD4_PhEi5eQY98jXlemAJo9r9D2jiqZp2NK4h8GkioJwo1abO6Yvc/s4032/IMG_8717.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnH-5G-dKvYq3Y1xQWBUPLSNb2NFXoI97WfJMfYyqITssejkOOsuyzcR5QqZ2jWE73w_Zm2FxSKir8_hhtbdIB9Du8273lJgcWdtR9yvSOP3BcwI9xa7Ma2T_SrEvyAo8KKfEjD4_PhEi5eQY98jXlemAJo9r9D2jiqZp2NK4h8GkioJwo1abO6Yvc/s320/IMG_8717.HEIC" width="240" /></a></div></div><div style="text-align: left;">Coach Marilyn sent me the best pre-race I have ever received, and I took it to heart 100%. A few key takeaways from that, there were more, but this is the gist of it! </div><div style="text-align: left;"><br /><ul style="text-align: left;"><li><span style="font-family: "Times New Roman",serif; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Focus on You and only YOU, and do the very
best that you can every step of the way</span></li><li><span style="font-family: "Times New Roman",serif; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Be aggressive and relentless the whole
way……….Being OFFENSIVE is the key...</span></li></ul><div><span style="font-family: Times New Roman, serif;">My competition was steep, as in she won 70.3 Worlds by 12 min and placed overall quite well, in addition to 5 other strong Kona racers, so the goal was to focus on me and only me.</span></div><div><span style="font-family: Times New Roman, serif;"><br /></span></div><div><span style="font-family: Times New Roman, serif;">This is the 11th time I have raced Oceanside, so I know the course inside and out. It really comes down to execution, nutrition, and attitude. </span></div></div><p style="text-align: left;">Swim: 27:07</p><p style="text-align: left;">I started with the 25-30 min group, well placed, and passed over 35 people, primarily green gaps who either think they can swim faster or just want to be out front. The waves were 2-4 feet and nothing crazy if you can practice and understand the ocean. The Water temp was around 60, so tolerable. The ocean is large, so there are no issues getting around them. I swam hard, + we had a generous current pushing us North, so that was helpful. Felt tremendous and got onto the bike. </p><p style="text-align: left;">1 Precision Hydration Gel, 5 min before the swim </p><p style="text-align: left;">BIKE 2:40:16 </p><p style="text-align: left;">This is an Oceanside Bike PR, so yes! But I really wanted to crack 2:40. However, the guy in front of me was not interested in hauling ass down the narrow chute. So be it! This was an interesting bike. Rolling out of T2, I realized my bottle on the down tube was GONE, not there. Well, damn, no clue about that. 🤷♀️. Once I was on the road, I went to drink out of my aero bottle, and it was making slurping sounds; clearly, it was nearly empty. Oh, fuck! Literally no fluids until mile 18; I was literally swallowing my saliva in the hope of hydrating myself. I had 2 packages of Precision Hydration Chews and started eating those, which are the BOMB. So I punted and went with Gatorade Endurance + the chews. The fact it was 55 degrees is what saved me.</p><p style="text-align: left;">Legs feeling good, power spot on, and then I hit a bump end now power, gone! Okay, time to ride by, feel, I know how to do that; I pushed it a bit and felt strong; I know this course and know where to push and when to hold back. The last 8 miles on Vandeveer tells how one rode; either you are struggling for watts and staying aero or pushing strong; I was the latter on Saturday.</p><p style="text-align: left;">Into T2 and onto the run</p><p style="text-align: left;">RUN: 1:47:52</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxdw4PRYO0tzl1keTZHgioiFOaocSRsgq6FAWqgxVjqzitg2feuA5_UiCKFDqVmMlqg5eXO0PxxnGderBkj9w' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><p></p><p style="text-align: left;">Heading out of T2, it took me a bit to get organized; gels in my <a href="https://www.smashfestqueen.com/products/smash-racerback-pocket-bra">Smashfest 4 Gel Pocket Bra</a> and salt tabs into my rear pockets. Coach has said, don't stress about the first 1/2M; when I looked at my watch, I was running 8:45 pace, shit, slow. I settled in and picked it up, and my legs found they were pleased around 8:10-8:15, so I ticked off the miles. This run course is the best; miles 1.5-3, there were people every .25 miles I knew, so it was like a party. I say Les around mile 1.5, and I got the intel that 1st was over 12 min head and 2nd was 12 min behind, so this was me racing against me. I was feeling great and loving every mile. Onto lap 2, waiting to feel terrible, and it never happened. So much so that I negative split the run for a solid sub 8:00 mile at the end. </p><p style="text-align: left;">Nutrition: 500ml bottle with 30g carb of <a href="https://www.precisionhydration.com/us/en/products/pf-30-drink-mix/">Precision Hydration 30 Drink Mix</a> + 1000mg sodium from a <a href="https://www.precisionhydration.com/us/en/products/ph-1000-low-calorie-electrolyte-supplement/">Precision Hydration 1000mg tab. </a> I was worried I was a bit low on sodium and calories, so I drank this in 2 miles. Then had 1 <a href="https://www.precisionhydration.com/us/en/products/pf-30-gel/">PF gel</a> at 30/60/90 min. At every aid station, I had water/Gatorade/ and then at mile 6 started the RedBull. I took an additional 900mg sodium of <a href="https://www.precisionhydration.com/us/en/products/electrolyte-salt-capsules-for-athletes/">PH Sweat Salts</a>. This was solid all-around. The extra gel at 90 minutes was the key to a strong finish.</p><p style="text-align: left;">5:03:14, and I am damn happy! This is 4 min off my Oceanside PR, which I did 13 years ago! </p><p style="text-align: left;">Onto Ironman St George in 4 weeks, and I am stoked! Great chat with M about the final build. There is a lot out there, but the key is not overdoing it. I often tell my athletes this, don't get greedy! </p><p style="text-align: left;">Recently, a few have asked me why they think I am racing so well?</p><p style="text-align: left;"></p><ul style="text-align: left;"><li>Implicitly trust my coach and do what she says. Hard is hard, and even more critical easy is easy! </li><li>Consistency, day in and day out, week after week. </li><li>Nov and Dec were about shedding fitness, doing what felt right, M had me hitting the gym hard, but the rest was minimal; I lost a lot of bikes and swim fitness. I stay with my coach year-round to ensure the offseason is still a time to make some gains, not overtrain, and ensure we are ready to go when the time is right.</li><li>Strenght, I lifted heavy Nov/Dec and early Jan, and since then, its maintenance, a lot of mobility and core. </li><li>I am training my body to take in more calories/grams of carbohydrate on the bike and run. This does not happen overnight, but I can see it working. </li><li>Clean eating, I eat copious amounts of leafy greens, but I also eat copious amounts of carbs, rice, sweet potatoes, and bread, knowing that is what my body needs. Don't get me wrong, you will see me on a long ride with a Dr. Pepper and Lays Potato chips. And cutting back the 🍷</li></ul><div><br /></div><div>I love this hometown race! Huge thank you to all the cheers and support out there on Saturday! The Smashfest Crew, the Betty Squad, Polly, Maureen, people from the past that I heard and recalled seeing you later. </div><div><br /></div><div>And my absolute favorite part of the day is racing alongside my athletes! Watching Alex have a breakthrough race and a massive PR. Stacy smiled all day, embracing 0 technology. Kasey was determined and focused and even smiling despite the pain. And Chris, his first ever triathlon, and he finished like a boss! </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2y_gwOmpW-YBIxBq-T3i6pxqdmNiIk_gSwqOs-pggaXB5Jw3P8-wB5QEfwsZSxct0nfYV7RagKlvO5Sa6mOeEUpmwSuddGnWDYnU-LSZE4zOH_NS0FblLv5LZal4DDPr6eCIYENaKCvZxGfFPNacIF3Wz-lxH22b-vByGFsqWD-AuU65t_Z1nAv12/s1080/Untitled%20design%20(7).png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2y_gwOmpW-YBIxBq-T3i6pxqdmNiIk_gSwqOs-pggaXB5Jw3P8-wB5QEfwsZSxct0nfYV7RagKlvO5Sa6mOeEUpmwSuddGnWDYnU-LSZE4zOH_NS0FblLv5LZal4DDPr6eCIYENaKCvZxGfFPNacIF3Wz-lxH22b-vByGFsqWD-AuU65t_Z1nAv12/s320/Untitled%20design%20(7).png" width="320" /></a></div><br /><div><br /></div><p></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-72533591865579680862022-03-20T17:02:00.002-07:002022-03-20T17:02:49.147-07:00Camper vs Coaching<p> I had 2 amazing weeks!!</p><p>Week 1 I was a camper at Triathlon Camp run by my coach <a href="https://www.marilynchychotacoaching.com/">Marilyn Chayota</a>, in Tucson. I worked hard to finish all my athlete plans so the week would be lighter work-wise. I packed up, fueled up, and drove to Tucson for 6 terrific days. </p><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjwc_S7IYrdDLU6jRq5s2j7CgOz5153X3aMRR0cHdbHG5AakopRbtItHvI8Elv75TjatCV-5j3USzfgC90j19nobODVrvx0b32P69GHzr7LlQ1ObN1ULPOx0Z96DPEDaQv5txvBbeTCOoZF_OXwGiQfV81e1as9I-9UWlSmzQSKq3Ow_TX2zSiLOywa=s1443" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1013" data-original-width="1443" height="225" src="https://blogger.googleusercontent.com/img/a/AVvXsEjwc_S7IYrdDLU6jRq5s2j7CgOz5153X3aMRR0cHdbHG5AakopRbtItHvI8Elv75TjatCV-5j3USzfgC90j19nobODVrvx0b32P69GHzr7LlQ1ObN1ULPOx0Z96DPEDaQv5txvBbeTCOoZF_OXwGiQfV81e1as9I-9UWlSmzQSKq3Ow_TX2zSiLOywa=s320" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;">Triathlon camp is my favorite activity, well, 2nd to racing. I get to do what I love every day and be an athlete. No planning, no thinking, just show up and crush me. On a few days, I found myself the weakest rider in my group and embraced that. I stopped looking at watts and focused on staying in the group. Times I felt strong and capable, and other times, I was hearing noises escape from me that sounded like a wounded animal. Every SAG stop, I ate and drank more, pounded the caffeine, and got back into the group.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh05Mzf-qTGhFuMWCbZ4a0-WQ3KMMvnxlsU5RMHGrFx7hQIqdQyTVAfdxsJ1z5Pbkn63Rn9f3Y9Zu6nmZgIFlxkWK09rIcXINfaHfkN2iDXqjyVjKlrU2qT8yBw2I2u9q3y-lyyltb_lRh3b_h__P6CqTvXw5a4Hnbi-eqa0MJhUQ678kOHyyWE9lke=s2048" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEh05Mzf-qTGhFuMWCbZ4a0-WQ3KMMvnxlsU5RMHGrFx7hQIqdQyTVAfdxsJ1z5Pbkn63Rn9f3Y9Zu6nmZgIFlxkWK09rIcXINfaHfkN2iDXqjyVjKlrU2qT8yBw2I2u9q3y-lyyltb_lRh3b_h__P6CqTvXw5a4Hnbi-eqa0MJhUQ678kOHyyWE9lke=s320" width="240" /></a></div><br /></span></div><p></p><p>The Swims, my happy place, were challenging, and I had a draft 👍, someone to chase! </p><p>The Runs were humbling as always. The 5K TT was solid for me, but wow, there were some FAF men and women there, waaaay ahead of me. This is when I focus on myself and how am I running compared to ME and not anyone else. </p><p>The week was fantastic! New friends from all over, all the ware stories, new friendships, and new people to cheer on at races. Camping outside of your home is key! I could focus on me, not the dogs, my husband, the dishwasher, or the laundry. I could train, eat, sleep, eat, repeat! I know from camp that eating and fueling are critical to a successful outcome! </p><p>I drove home Sunday with a filthy bike, a car full of laundry, a readiness score of 54, and a mom in the hospital with 8 staples in her head and 7 broken ribs.</p><p></p><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhiZRkmNTk-mS0N2S41XvJ2RDps9aamFPJbqdDIbSAiqcOuSl9ULOAY3acoAbN5d-2KbcIkZcP06PaUeXimzKAH0QcItp2OB9z5ngbVvmhT1UPdrOpxD7otvKHbgx5VbKCkUw26CyFcJ_vcO55N44q_kZmOaiXqvw7bUX-61Vw8hDr2Pz0XvRPx64j5=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEhiZRkmNTk-mS0N2S41XvJ2RDps9aamFPJbqdDIbSAiqcOuSl9ULOAY3acoAbN5d-2KbcIkZcP06PaUeXimzKAH0QcItp2OB9z5ngbVvmhT1UPdrOpxD7otvKHbgx5VbKCkUw26CyFcJ_vcO55N44q_kZmOaiXqvw7bUX-61Vw8hDr2Pz0XvRPx64j5=s320" width="320" /></a></div>I slept like a champ, caught up on work, got ahead, and shifted to our camp! The first of many, NYX Endurance Camps! <p></p><p>NYX Camp San Diego fucking rocked! I could drop the mic and walk away here!</p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjcsYMo7ieaSXgJELSPc36sSLpLYuikUAZswf1Jw6T6_wQ2spM2o9gvTDfdYBSGjP8DN6rNVH2R0ZFQZ1cce-6732HdvTK7FcH_of82L5YGm92gl_I32yokXvK9naTl9Ef0eeZC9-6P-_e72FrkBL6bAYK2TfsNBxpRVDdE0ammRAAK8Jiob7e_cpBv=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjcsYMo7ieaSXgJELSPc36sSLpLYuikUAZswf1Jw6T6_wQ2spM2o9gvTDfdYBSGjP8DN6rNVH2R0ZFQZ1cce-6732HdvTK7FcH_of82L5YGm92gl_I32yokXvK9naTl9Ef0eeZC9-6P-_e72FrkBL6bAYK2TfsNBxpRVDdE0ammRAAK8Jiob7e_cpBv=s320" width="320" /></a></div><br /><br /><p></p><p>5 days, 19 athletes, 3 coaches, 3 SAG peeps, and hours of fun! We laughed, cheered, pushed, dug deep, ate fantastic food, enjoyed the stunning San Diego Coast, and deepened friendships. The coaches stayed in houses with our athletes, and that was amazing. The chatter in the house around mixing bottles and sitting in Normatcs's is impossible to replicate in any other way. There is something about making coffee together and eating breakfast that is a level up. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgQ-A3fforc9jFKrVWS4h6DuPGAv9bi_EcaCfDuiYfJBccKVX6kNdWWhd7MDP1_PuOiA497pTDvGxMyJhj0j2zbdPeWC_XFcLHGz2J78Qs9C8wHTGRtzNMGtojr-6T1aWkbEwjZ28HB66RMoB4RWxmGoepa77yL85WfTsbXuZ_qS4CJhnDp7lTYNYfw=s1800" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="1800" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgQ-A3fforc9jFKrVWS4h6DuPGAv9bi_EcaCfDuiYfJBccKVX6kNdWWhd7MDP1_PuOiA497pTDvGxMyJhj0j2zbdPeWC_XFcLHGz2J78Qs9C8wHTGRtzNMGtojr-6T1aWkbEwjZ28HB66RMoB4RWxmGoepa77yL85WfTsbXuZ_qS4CJhnDp7lTYNYfw=s320" width="320" /></a></div><br /><p></p><p>The camp is about logistics and more logistics as a coach, but that is all in the planning. Once it kicks off, it is about watching people, pushing when they need it, encouraging when they need it, chatting to get up a climb, or swearing a lot so they know that is helpful. At NYX, it's never been, MY athlete. It's OUR athletes, and camp allowed us to coach, encourage, swear with everyone. I appreciated getting to know so many new faces and deepening relationships that were merely acquaintances.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgq6ack2UH3Oq1VCLZG4Yvgkg1klvy9SwJlJFmPgTlftkLN7zGLyYkFfpqfY-7ZbZrEt8CcvhpdxQS6q1mLkRBVmb6os28c1iKVXJ0wL8mQp0_ycYcW1Zr29kLZp8JtVopW7KPieXFqaX7RkE0KDDamwulAv3QNN56bGJYz72v7nvmXv1D8h_O5fcw8=s1800" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1800" data-original-width="1800" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgq6ack2UH3Oq1VCLZG4Yvgkg1klvy9SwJlJFmPgTlftkLN7zGLyYkFfpqfY-7ZbZrEt8CcvhpdxQS6q1mLkRBVmb6os28c1iKVXJ0wL8mQp0_ycYcW1Zr29kLZp8JtVopW7KPieXFqaX7RkE0KDDamwulAv3QNN56bGJYz72v7nvmXv1D8h_O5fcw8=s320" width="320" /></a></div>I left camp with a full heart! <br />Excited for the next camp!<p></p><p>Sad it was over!<br /></p><p>Tired AF, readiness score 47, an all-time low. </p><p>What's next..... Oceanside and Ironman St George. I took a deep dive into the start list of both races. COVID is OVER, and racing is back. Deep AG Fields at both races. #bringiton </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjVpVyaXlxcMKqnz9pM-be8fY9uUTdHhNddliWjgSXVzdv6nLcKqiSvJYfwpgSWLght_uyVkGwMiFhrp_wmqcUrFxjm8_8GcSN4LyYJL5rR_7JsA1ryrX7KCnq9CznlnW0xB-F-IOm_qY5ePNyeEQwezYqf4zA6sonKc3jJzvWkP3Q_6Q2iHBZn7-Wt=s4032" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjVpVyaXlxcMKqnz9pM-be8fY9uUTdHhNddliWjgSXVzdv6nLcKqiSvJYfwpgSWLght_uyVkGwMiFhrp_wmqcUrFxjm8_8GcSN4LyYJL5rR_7JsA1ryrX7KCnq9CznlnW0xB-F-IOm_qY5ePNyeEQwezYqf4zA6sonKc3jJzvWkP3Q_6Q2iHBZn7-Wt=s320" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi5wq_zSxrIkMhzBk4uwyCJt79dLVbYDX_TI9cdbbymUWD3JvylMssPBmwfhCvm-4Cn9scMfZiJJ3TT6YlxiW6QKQm1wpAmi_zlHP0Q8EgZenVehafVVFv9WMA4iWcpoaGUkGsaYUYU8KZN8ptnzzsLqCJaLCVTtRlgCg3saHDu789nLgzH4nJIaEEG=s3088" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEi5wq_zSxrIkMhzBk4uwyCJt79dLVbYDX_TI9cdbbymUWD3JvylMssPBmwfhCvm-4Cn9scMfZiJJ3TT6YlxiW6QKQm1wpAmi_zlHP0Q8EgZenVehafVVFv9WMA4iWcpoaGUkGsaYUYU8KZN8ptnzzsLqCJaLCVTtRlgCg3saHDu789nLgzH4nJIaEEG=s320" width="240" /></a></div><br /><p><br /></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-42763354611184820522022-01-31T13:03:00.007-08:002022-01-31T13:10:41.944-08:00New year, back at it..... Step out of the comfort zone<div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjk1HnSNf-erJnMxcJwv0ud6VkqmfSn8I42aFeTHGMmqhMW0uvWbp7TAExfpKok07Lxh8fSL28cD7t1pX7FuG-8Aqinb-FrLUf-u3YQKg31x_OLeYjW7tfVU0dWOy0yhb8HR_g4CF6ZhgKK9jeF2kZmqWSavSifIHrvc4aOCBLWjw1M2Nlppzii116q=s1160" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="912" data-original-width="1160" height="252" src="https://blogger.googleusercontent.com/img/a/AVvXsEjk1HnSNf-erJnMxcJwv0ud6VkqmfSn8I42aFeTHGMmqhMW0uvWbp7TAExfpKok07Lxh8fSL28cD7t1pX7FuG-8Aqinb-FrLUf-u3YQKg31x_OLeYjW7tfVU0dWOy0yhb8HR_g4CF6ZhgKK9jeF2kZmqWSavSifIHrvc4aOCBLWjw1M2Nlppzii116q=s320" width="320" /></a></div>It's been a minute since I blogged, it seems my Insta stories are my cathartic release of what is going on, but I miss blogging. As in the past, the longer I go without writing, the longer it takes to start up, because where to do you start? <br /></div><p>I start with Jan 29. Laura and Jen, we game to sign up for local Gracel Race, <a href="https://thegravelandwhine.com/">Gravel, and Whine</a>. Described as a 79-mile mixed surface bike ride through Temecula. Many challenging climbs, soft sand, and rough roads. I read this as a great ride through Temecula with some dirt and climbing. I have been on my gravel bike 3x since July, yes 3 times, so my skills were rusty at best and gone at worst I was thinking my 1-hour gravel ride 3 weeks ago was refined; we will be fine.</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi-gvZQwovV-CKQiWCdDETt3k8sIe1WHwbkMqQqeBGo23nb0DasdGTEuwAu9UNBvouh6WW03OoLnIJCr09Kii_B91UrwtpGrIMSlw71Vcoq1OQFaMjpim2mtAHWCxSOHcj2J1jiNBVRNIMSGlDTXPOncFbwyj14gk_pc7noM9WI5T9fcs3661nB-zMM=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEi-gvZQwovV-CKQiWCdDETt3k8sIe1WHwbkMqQqeBGo23nb0DasdGTEuwAu9UNBvouh6WW03OoLnIJCr09Kii_B91UrwtpGrIMSlw71Vcoq1OQFaMjpim2mtAHWCxSOHcj2J1jiNBVRNIMSGlDTXPOncFbwyj14gk_pc7noM9WI5T9fcs3661nB-zMM=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">These Kits....@bettydesigns crushed it again! <br />Compliments ALL day! </td></tr></tbody></table><p>We signed up for the Decanter, the 79-mile option because we go long. Leading up to the ride, L asked how long it may take, and when I really looked at the course and thought about it, I realized it could be 6-7 hours, but that still seemed FINE.</p><p>We showed up in our fabulous new kits and decided how bad it could be. Totally unlike a Tri, we were in the back, backing up in the back, for the "spirited start" 3 fast miles on the road in 40 degrees was cold AF; the road ended, and the dirt started. Within a few miles, we hit the sand, as in beach sand, 3+ inches thick, people falling over and then pushing their bikes. I was muscling the bike along and then onto some sketchy uphill sections with deep trenches. 10ish miles in, my front wheel in the ditch, and I am off the bike, bloody knee and banged hip. My first thought was my new kit, but thankfully it was just dirty; welcome to Gravel. </p><p>Eventually, we settled into some good gravel and then some roads. How I know I am not 100% a gravel racer, I breathe a sigh when I hit the pavement. But sooner than later, we were climbing and then descending this steep AF gravel hill, cramping hands on the brakes, wishing I could just let it rip, but scared of crashing and repeating the broken pelvis of BWR. I kept repeating it's January, and you have 3 Ironman races this year! My tip-over bent my set screw, so my chain was now dropping on the inside of my rear cassette whenever I was on the steepest part of the climb. Minor meltdown with the 4th dropped chain had to pee and was hangry. Gosh, I love this! </p><p>We hit the aid station mile 24 or actually 28 and had a "come to Jesus" The Decanter would likely take us 6+ hours. We were cold, not crushing it, and decided to "downgrade" to the Taster and turn around. We both felt wimpy until we hit that massive dirt climb and were once again walking/pushing our bikes up the GD hill. Back on our bikes and happy that we only had 15 miles to go but not knowing if that meant going back through the "beach." <br /></p><div class="separator" style="clear: both; text-align: right;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxbDRCK64Sz4bSfH4-CNEoAt3ANsJg4hPPPYNKOCtCs0vNjPF9fEJ9ZdGIdiCDc_qV8Hzj8z_ZUjmNnV0Pk1A' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><p></p><p> We hit a fork in the road, and a red sign said left, and the blue sign went right. We followed the red sign, forgetting we switched to the blue ride. Up another steep AF road but paved and down again to see a hill on the horizon that could not possibly be meant to ride up, but we could see tiny people pushing bikes up the hill. Mind you, these were the people who were 20+ miles faster than us, and they were pushing their bikes. We did not turn around; then, we decided to go all-in and possibly make it 20 yards before tipping over. After chatting, we decided that walking the remaining .5+ miles up the will would not win us any awards; besides, we were nearly in last place and, of course. One more wrong turn, and we were back on the road headed for the bottomless sandpit.<br /></p><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgdcD3IF622kdg0FsMS9-NS5foU_-AAShgsz1_I6uIWRYOe222AyIfM28_iAGcgGiU4kz23pVXAz5LScvqREbWG6oKFxQ7VDt-IHLITkR25f65MWMyvN9g-3-ELB1ppCsRYC3VSQTX5-O7MZB6z8nsxo7OevOWYw3QKbFEBftq5f_JdaL72_aqwRwMc=s2048" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgdcD3IF622kdg0FsMS9-NS5foU_-AAShgsz1_I6uIWRYOe222AyIfM28_iAGcgGiU4kz23pVXAz5LScvqREbWG6oKFxQ7VDt-IHLITkR25f65MWMyvN9g-3-ELB1ppCsRYC3VSQTX5-O7MZB6z8nsxo7OevOWYw3QKbFEBftq5f_JdaL72_aqwRwMc=s320" width="240" /></a></div><p></p><p>We finished in just over 4 hours and added did 3+ bonus miles, we did not cross the finish line, and the few who saw our bibs and actually thought we had done the whole 79 miles were a tad surprised, but we assured them that we did NOT.</p><p>Was the day fun? Yes</p><p>We laughed, swore, and had our asses handed to us. We were passed by nearly everyone and some of them twice. When I started riding Gravel 2 years ago, it was to get out of my comfort zone, and Saturday was a reminder that I was way out! My confidence as a road rider is high; it is very low in Gravel. It's humbling, scary, and yet invigorating and fun. </p><p>Huge shout out to Shana, whom I coach, who crushed the Taster on a rented bike and her first time on Gravel! Kudos! </p><p>Thank you to Gravel and Whine for a great local race! I do not take racing for granted and appreciate a well-fun race. The Bang at the finish line was magnificent but where was it at the aid station? </p><p>Post-ride was wine tasting and food, none of which was vegan, but I planned for that. </p><p>It was a fun day, and while mid-ride, I was saying n f'ing way, I know we will be back next year and may even do a little recon riding on those hills that do not seem rideable. </p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-48739551822823313902021-09-28T13:47:00.001-07:002021-09-28T13:47:45.009-07:00<p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzxpjqEnWC24szlnWV2AvWulYjZUSrBeQH-IQSPsMwne9bZq3oCvwSLVxHrwQ5NB0mGZNcG67gVSuMTYkCXc4g4oD62fkiIqjaAz0EOF1LASu1i6cl6pWPvI4h5cOjHgxnfVoY6HkcfkM/s1024/IMWC+StG.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="527" data-original-width="1024" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzxpjqEnWC24szlnWV2AvWulYjZUSrBeQH-IQSPsMwne9bZq3oCvwSLVxHrwQ5NB0mGZNcG67gVSuMTYkCXc4g4oD62fkiIqjaAz0EOF1LASu1i6cl6pWPvI4h5cOjHgxnfVoY6HkcfkM/s320/IMWC+StG.png" width="320" /></a><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEb0AIoxuP-Ez1Uobbe09z4TohX00Azsd-stZGeyBvoA_naehSs5tVyJoHEDyho1I66bepG1bj05I-hflh5_q8EV6Te9CUUOdSSxbQ9hgs75drW2rv5t7O-PiJB0pIJrBJH0yKdJrLKDw/s1024/IMWC+Kona+22.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="476" data-original-width="1024" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEb0AIoxuP-Ez1Uobbe09z4TohX00Azsd-stZGeyBvoA_naehSs5tVyJoHEDyho1I66bepG1bj05I-hflh5_q8EV6Te9CUUOdSSxbQ9hgs75drW2rv5t7O-PiJB0pIJrBJH0yKdJrLKDw/s320/IMWC+Kona+22.png" width="320" /></a></div></div><br /><br /> <!--[if gte mso 9]><xml>
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UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
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<p></p><p class="MsoNormal" style="text-align: left;"><span style="font-family: "Abadi Extra Light",sans-serif;">Stop
Whining….</span></p>
<p class="MsoNormal" style="text-align: left;"><span style="font-family: "Abadi Extra Light",sans-serif;"> </span></p>
<p class="MsoNormal" style="text-align: left;"><span style="font-family: "Abadi Extra Light",sans-serif;">This
post parlays on my last post about “It’s not fair” You can check that out if
you missed it. </span></p><p class="MsoNormal" style="text-align: left;"><span style="font-family: "Abadi Extra Light",sans-serif;"><a href="https://www.blogger.com/blog/post/edit/3661547083020423819/5145556322009754003">https://www.blogger.com/blog/post/edit/3661547083020423819/5145556322009754003</a><span><a href="https://www.blogger.com/blog/post/edit/3661547083020423819/5145556322009754003"> </a> </span> <br /></span></p>
<p class="MsoNormal" style="text-align: left;"><span style="font-family: "Abadi Extra Light",sans-serif;">The
whinging (good Aussie slang) is all about Feb Kona 22 being moved.<span style="mso-spacerun: yes;"> </span></span></p>
<p class="MsoNormal" style="text-align: left;"><span style="font-family: "Abadi Extra Light",sans-serif;"> 1-
what did you expect?</span></p>
<ul style="text-align: left;"><li><span style="font-family: "Abadi Extra Light",sans-serif;"> </span><span style="font-family: "Abadi Extra Light",sans-serif;">Since the announcement, there has been 0
information or<span style="mso-spacerun: yes;"> </span>follow-up.<span style="mso-spacerun: yes;">
</span>A promising sign, there were issues.</span></li><li><span style="font-family: "Abadi Extra Light",sans-serif;">The rumor hit the street last week the Feb
World Championships<span style="mso-spacerun: yes;"> </span>were moving.<span style="mso-spacerun: yes;"> </span>Where would they possibly move a Feb
race?<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-family: "Abadi Extra Light",sans-serif;"></span><span style="font-family: "Abadi Extra Light",sans-serif;"><span style="mso-spacerun: yes;"></span>Any country warm enough is strickter than
HI, so let’s look at</span><span style="font-family: "Abadi Extra Light",sans-serif;"></span><span style="font-family: "Abadi Extra Light",sans-serif;"> N American? What FL?<span style="mso-spacerun: yes;"> </span>That would be the WORST decision.</span><span style="font-family: "Abadi Extra Light",sans-serif;"></span><span style="font-family: "Abadi Extra Light",sans-serif;"><span style="mso-spacerun: yes;"> </span>Some say why not hold in StG in February,
great idea, Feb 7, 21</span><span style="font-family: "Abadi Extra Light",sans-serif;"></span><span style="font-family: "Abadi Extra Light",sans-serif;"> was a low of 35 and a high of 64, imagine
the water temperature.</span><span style="font-family: "Abadi Extra Light",sans-serif;"><span style="mso-spacerun: yes;"> </span>So they moved to May and combined with
Ironman StG.</span></li></ul>
<p class="MsoNormal" style="text-align: left;"><span style="font-family: "Abadi Extra Light",sans-serif;"> 2-
NO one is forced to race in May, so move your entry to October and be done with
it </span></p>
<ul><li><span style="font-family: "Abadi Extra Light",sans-serif;"></span><span style="font-family: "Abadi Extra Light",sans-serif;">Yes, the race is over 2 days, with over
2000 athletes already qualified; what is the option?<span style="mso-spacerun: yes;"> </span>The pier cannot hold 4000 bikes!</span></li><li><span style="font-family: "Abadi Extra Light",sans-serif;"><span style="mso-spacerun: yes;"></span>Finally. Women get their own race and 50
Women to Kona! And we do not have to start 1 hour + after the pro’s.</span></li><li><span style="font-family: "Abadi Extra Light",sans-serif;">But I hear complaints, “it’s not the
same”<span style="mso-spacerun: yes;"> </span>Tell me what in your life right
now IS the same as it was pre-COVID-19?<span style="mso-spacerun: yes;">
</span>There will be ups and downs about racing over 2 days, but it is what it
is. Why not back-to-back days?<span style="mso-spacerun: yes;"> </span>The men
need to rack their bikes and that cannot happen when there is a race going
on.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-family: "Abadi Extra Light",sans-serif;">Why do people accept changes in all facets
of life but then expect triathlon to be just like it was?</span></li><li><span style="font-family: "Abadi Extra Light",sans-serif;">The veiled threats of “no more Ironman”
It’s your choice, but a heads up the non branded races are not the same
either.<span style="mso-spacerun: yes;"> </span></span></li></ul>
<p class="MsoNormal" style="text-align: left;"><span style="font-family: "Abadi Extra Light",sans-serif;">3-
I’ve heard:</span></p>
<ul style="text-align: left;"><li><span style="font-family: "Abadi Extra Light",sans-serif;">“I don’t want to share the WC (World
Championship) with nonqualifiers.”<span style="mso-spacerun: yes;"> </span></span></li><ul><li><span style="font-family: "Abadi Extra Light",sans-serif;"><span style="mso-spacerun: yes;"> </span>Newsflash, 2000 people, are NOT going to
choose to race in StG in May, so without the IMStG racers, there is NO WC. And
who cares!</span></li></ul><li><span style="font-family: "Abadi Extra Light",sans-serif;"><span style="mso-spacerun: yes;"> </span>“I don’t feel right racing a WC as I am
signed up for StG.”<span style="mso-spacerun: yes;"> </span>Get over it. Do you
want to race StG? Race it.<span style="mso-spacerun: yes;"> </span>This was not
your decision, embrace it, show up and race. </span></li><li><span style="font-family: "Abadi Extra Light",sans-serif;">If you signed up for IMStG and now don’t
want to race it, bonus, you can transfer to ANY 2022 NA Ironman, even Alaska,
which is sold out.<span style="mso-spacerun: yes;"> </span>Transfer and get on
with it.<span style="mso-spacerun: yes;"> </span></span></li><li><span style="font-family: "Abadi Extra Light",sans-serif;">I
don’t work for Ironman, but I give them kudos for managing a challenging
situation!!</span></li></ul><span style="font-family: "Abadi Extra Light",sans-serif;"> </span><span style="font-family: "Abadi Extra Light",sans-serif;"></span><br /><span style="font-family: "Abadi Extra Light",sans-serif;">Well
done at 70.3 Worlds; no one was going to be happy.<span style="mso-spacerun: yes;"> </span>Did the women have worse weather? Yes,<span style="mso-spacerun: yes;"> </span>But managed the transition well; we did not
have to be there at 5 am for a 9:30 start.<span style="mso-spacerun: yes;">
</span>They made the swim non-wetsuit and did not call the race when it started
lightening.<span style="mso-spacerun: yes;"> </span>Everyone had the opportunity
to race and finish!<span style="mso-spacerun: yes;"> </span></span><br />
<br /><span style="font-family: "Abadi Extra Light",sans-serif;"> </span><br /><span style="font-family: "Abadi Extra Light",sans-serif;">There
is no way to replace Kona, so why not go to StG, give the Pro’s a race and give
those who WANT to a chance to race outside of Kona.<span style="mso-spacerun: yes;"> </span></span><br />
<br /><span style="font-family: "Abadi Extra Light",sans-serif;"> </span>
Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-51455563220097540032021-09-11T15:34:00.001-07:002021-09-11T15:34:06.271-07:00It's NOT Fair, my 3 LEAST favorite words<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN9JUIsQBYTPAmXW7rAS7O9avlbqW_OS_xToRSU-SNi0l1AWB_3zffygRDxkAcleOLB9bZokqZsmHRkovJcHXn_-lludia5GKT8aQ8Ll6QvoLn8iAHZdK1IfpQ6tMVsLNOxRI8nHp3uBw/s1024/Swim_Caps_by_Wave_Starts_FINAL_large.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="683" height="412" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN9JUIsQBYTPAmXW7rAS7O9avlbqW_OS_xToRSU-SNi0l1AWB_3zffygRDxkAcleOLB9bZokqZsmHRkovJcHXn_-lludia5GKT8aQ8Ll6QvoLn8iAHZdK1IfpQ6tMVsLNOxRI8nHp3uBw/w274-h412/Swim_Caps_by_Wave_Starts_FINAL_large.jpg" width="274" /></a></div>The amount of bitching and complaining today is ridiculous! <p></p><p>If I read one more "it's not fair" about the wave start times for the 70.3 World Championships! </p><p>NOT Fair is</p><div style="text-align: left;">- being left in Afghanistan<br />- working in the Twin Towers 20 years ago today<br />- being separated from your mom at the border </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Starting your triathlon later than you like, no not IDEAL! </div><div style="text-align: left;"><br /></div><div style="text-align: left;">This race was supposed to be spread over 2 days, Women racing on Friday and Men racing on Saturday. Fewer people each day and likely everyone would be racing by 8am.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">However, we are still in the middle of a fucking pandemic, hospitals are full, volunteers are not plentiful and we are LUCKY to be racing! This race could have been canceled with 100% cause. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">It was not ideal to be pushed to Saturday, I know, I had to alter my travel plans and accommodations, but I still GET to race. This "World" Championship is basically a Noth American Championship as many cannot travel from overseas due to COVID. I am guessing they would be happy to start at 9:25 IF they could race. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">With over 4000 people, what is FAIR? NO ONE will be happy. Start the women first and there will be hundred of complaints about being swum over and passed on the bike aggressively by ALL the men. Alternate the waves, sure that may be more equitable, but that is NOT happening. Bitching about it does NOTHING but fuel more negativity. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">For the people continually complaining about Ironman, STOP, signing up for races, you have a choice! There was an independent 70.3 race today in Boulder. NO ONE is forcing you to show up in St. George and race. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">There is a multitude of gender equality issues to work on! Find some that affect real life and get out there and make a difference. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">As Mike Reilly says, you can control one thing and that is your ATTITUDE!</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Show up!</div><div style="text-align: left;">Kick-Ass! </div><div style="text-align: left;">Have Fun!</div><div style="text-align: left;">STOP BITCHING!!! </div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-24871253708238071242021-07-21T14:43:00.002-07:002021-07-21T14:48:31.615-07:00Belgian Waffle Ride<p> Wow, just Wow.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqp6Vdb5ZuCTMvI9klqCaDR3LdT9_YrZs_m5LKyHkxoXWm4mgZRdqosVKhiqmXmhtelprBF2uFrz9UTVIQEVvHFHbChXwJW7iO5rVRRD6CAiooYSnK3tnzoXHt2wmXCS2wEdd9ZiMWJEs/s1080/bwr+logo.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqp6Vdb5ZuCTMvI9klqCaDR3LdT9_YrZs_m5LKyHkxoXWm4mgZRdqosVKhiqmXmhtelprBF2uFrz9UTVIQEVvHFHbChXwJW7iO5rVRRD6CAiooYSnK3tnzoXHt2wmXCS2wEdd9ZiMWJEs/s320/bwr+logo.jpg" /></a></div><br /><p></p><p>I bought a gravel bike in 2019 with 0 experience on the dirt. I signed up for the Belgian Waffle Ride, a 132-mile adventure of gravel and road racing. My plan for 2020 was no triathlon and learn to ride in the dirt. Well, there was no triathlon due to Covid, and I did my best to learn. I can ride a road bike, a tri bike, but man, this gravel thing was hard. I felt under tired (as in not enough tread in the dirt) and overtired (too much tired on the road). Welcome to BWR. </p><p>I headed to BWR on Ironman training with a few long rides in the dirt and 2 weeks of panic training on the dirt sections. I did not commit to the dirt, as I was always scared, but I rode off and on. When it was clear, or sort of clear BWR 2021 was happening, I recommitted; however, I managed to sign up for an Ironman 3 weeks prior; after 18 months of no triathlon, my heart was with swim/bike/run, and gravel became my back up training.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimjQi5MiXj5NaXniTiM0o2GqcAZVW7_0ZVQgMtJYDtzSxyoDJqo-SlPmTPs-t-m1dm5TGYx7NlYmQUT7IpgtQpa6IK09XoRTqZp0KiE9IeR3AeiNm9_diWlF0HLLy4ZeiP7lBVYEiLNao/s406/bwr+start+2.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="406" data-original-width="406" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimjQi5MiXj5NaXniTiM0o2GqcAZVW7_0ZVQgMtJYDtzSxyoDJqo-SlPmTPs-t-m1dm5TGYx7NlYmQUT7IpgtQpa6IK09XoRTqZp0KiE9IeR3AeiNm9_diWlF0HLLy4ZeiP7lBVYEiLNao/s320/bwr+start+2.png" /></a></div><br /><p></p><p>I was honored to the line with Matt and Kristin, 6x finishers, and they invited me to ride with them; I was nervous AF! I filled my pockets and bag with Precision Hydration Tabs (750mg sodium per tablet), another 1500 mg of salt tablets, bags of Spring Energy Drink Mix, PBnJ's, and some caffeine tabs. With temps predicted to be over 100, hello Coeur d'Alene, I was armed for the heat. After not dying in CdA, I was feeling confident about the heat. </p><p>We rolled out at 7:10, 2nd wave with all the BWR Women. 40 or so and a tight group, the plan was to stay with the group to the dirt. Tight group and surges, and I was nervous. I was so afraid of going down. The 14 miles flew by as I was hanging on and paying attention.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghdOKuzDo6e2RPWz6HlzRgT1b9ynEw9Ny8ZZxkm64fkoFCXyeo23wcvtyabKj7qha_O66qS03vNtC-VqcbTgo4LY1D7FwUhCBspdz4eM2Tj90pdZsU4oUMB2qWJqaa3tuisIIC7G5vDjo/s406/BWR+start.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="406" data-original-width="406" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghdOKuzDo6e2RPWz6HlzRgT1b9ynEw9Ny8ZZxkm64fkoFCXyeo23wcvtyabKj7qha_O66qS03vNtC-VqcbTgo4LY1D7FwUhCBspdz4eM2Tj90pdZsU4oUMB2qWJqaa3tuisIIC7G5vDjo/s320/BWR+start.png" /></a></div><br /> We hit Lemon Twist, and I was so stressed as there are technical parts, and I was afraid that everyone would be flying over the rocks and I would be the lame-ass holding everyone up; turns out there were many who were less skilled than I, and we walked the sections I was scared about, a sigh of relief. I wanted to get through Hodges and then relax. We hauled ass when we could actually passing others on the dirt; I was smiling ear to ear, thinking, ha, look at me passing people on the dirt.<p></p><p> Water crossing, yes yes yes the bridge was up, popped up on it and over! Another huge sigh of relief. Aid station 1, finished my 2nd bottle, 1000 mg sodium, and 400 calories; it was already hot! Mule trail was fine, fast, and only a few sandy spin-outs and up Highland Valley. We managed out watts here for the 11-mile beastly climb. Rolling into Ramona, it was close to 100, and we were out of water.</p><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTcPFvEdDI7f4ieGhxtoEawZhMfbqdahxGRPkMbBF4QCN9ocsRAjNQy431dZDG0qE4qCWsHDL1oduVl-m93YDeKh4LG1h8LkyAw3VCmx-XXGdPQj7DP0TWG3u-Fp8hNoZAk3INnPdiap8/s1200/bwr+map.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="773" data-original-width="1200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTcPFvEdDI7f4ieGhxtoEawZhMfbqdahxGRPkMbBF4QCN9ocsRAjNQy431dZDG0qE4qCWsHDL1oduVl-m93YDeKh4LG1h8LkyAw3VCmx-XXGdPQj7DP0TWG3u-Fp8hNoZAk3INnPdiap8/s320/bwr+map.jpg" width="320" /></a></div><br /><p></p><p>Aid station # 2 heading into Black Canyon, I guzzled 24 oz and filled up 48 oz, 1500 mg sodium and 300 calories, and 1/2 lukewarm coke. The water was tepid, but it was wet! Where was the ICE???</p><p>Black Canyon 6.7 miles of gravel, dirt, washboard, and over 1500 ft of elevation and now well over 101. Shit got real here, HOT, and hard. I slowed way down here; it was time to manage the watts. People were literally stopping in tiny shade spots, hung over their bikes, not looking good, and no SAG out there. The aid station was at the top and was a war zone, bikes laid all over, people under tables, any viable fluid was being drunk. I downed 24 oz water, filled up 48 oz more, and the poured 24 oz over my head. 3000 mg sodium (combo PH + salt tabs), 1/2 coke, PBJ, fig newton - yuck, spit that out, and some other calories. No ice, warm coke, but it was liquid. People were dropping, lost K here on the brink of heat exhaustion, I am guessing; she was grey and not well. Thankfully Matt agreed to keep going.</p><p>Hit Mesa Grande, and he says, "we need to make up time" He slaps his ass, as in getting on my wheel, and damn, he drilled it hard. He was into the headwind, and I was holding on for dear life. Around Santa Isabel and nice descent, it was like riding into a hairdryer, but it was at least moving air and the back into Black Canyon. We had to climb back out, and it was so hot and dusty, and the washboard was jarring. This was my first thought of; I am not having so much fun right now. My teeth were chattering from the washboard, my arms are tired, and I started yelling fuck a lot; that seemed to help. Every turn, I was sure I would see the aid station. Finally, there it was, more tepid water and well more of the same. This was a very low point; please, where is the ice and anything cold. I started eating PB Pretzels and slugging coke. 2000 mg sodium and more caffeine. I peed while waiting for water; the idea of taking off my jersey and going to a porta-potty was overwhelming. </p><p>Okay, out of Ramona and down the 76, slight reprieve! Up next to Sandy Bandy Canyon, it was hot and well sandy. I was having less fun at this point, blister forming on my hands, and the dirt was getting hard. We pooped out on Bandy Canyon Road for a hot climb out, and there was Les and Jen. OMG, ice? Ice? Ice? They had cold La Croix and went to get ice. On we went, it was feeling a bit like a death march on the Mule Trail but alas, an aid station and the golden vision of friends with ice. 3000mg sodium, cold water, and cold Dr. Pepper, and I was like a new person. I took 100mg caffene tab + the DrP. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQc7pXla8G028iqDjQKxvrnFxPX8oFp5H5PcLbN8YyewroLbJNldq4RfO8jkdNehKkC6JQEmi4X0lwGf80fy2WIgrd1Qv-ou6Islp64EwstYyIx1xBMBT3OAoWFtMSYBKZLB2cUNxMtQ4/s406/bwr+riding.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="406" data-original-width="406" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQc7pXla8G028iqDjQKxvrnFxPX8oFp5H5PcLbN8YyewroLbJNldq4RfO8jkdNehKkC6JQEmi4X0lwGf80fy2WIgrd1Qv-ou6Islp64EwstYyIx1xBMBT3OAoWFtMSYBKZLB2cUNxMtQ4/s320/bwr+riding.png" /></a></div><br /><p></p><p>Back to Hodges, and I could tell I was waning, losing focus, and my eyes felt like there filled with gravel. Somewhere around 110, I was doing my best to stay with Mat,t and the next thing I knew, I was on the ground, slid out, and BAAM hard. I laid there stunned. Matts stops, looks back, and asks, anything broken? I don't think so, and unclip and wiggle out, ask him for a minute to get my witts. My left shoulder, elbow, thigh, and calf are on fire and bleeding. Fuck me! Hop on and go, not really thinking about what happened but really not happy. I think we are getting off the fucking dirt at every turn, every bump hurt, and I was struggling to focus. I just followed Matt. At one point, we did not see anyone else; I said, " are we dead last or what?" </p><p>Finally, the road, even though it was climbing Del Dios, I was happy to be on asphalt. Matts says we will chill and DD and then hit it at Elfin; I laugh. Onto Elfin, and I do all I can to suck his wheel; as hard as that was, I at least had a wheel and company. Questhaven, more dirt + aid station. More tepid water slammed a coke, 1000 mg sodium pills, nothing tastes good right now. I cannot chew the pretzels, so I take AwesomeSauce Gel 180 calories. On we go, and the climb was just bloody hard, 23 % at one point; I tried not to think about Double Peak. Soon we turn up Double Peak and stay in the moment, did not look ahead, and slowly tackled the climb up. Tried standing, and that was too painful; I got a push from Jule and saw a few friends. Finally, the top, aid station, more coke, and the steepest bit on the dirt, and I slid out, unclipped the push my bike up the last bump, and then down.</p><p>I was delirious and told Matt to go, the final dirt section is slippery, and I knew I would be slow. My mantra was, "stay upright" Man, everything hurt but finally, the road and down toward the finish. The last bit was a Crit through horrible gravel, bumpy dirt, and then the magic finish line! </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5W8t-S4LkzG9b7o5zs0PZ8MWK5a97Luz5myJniEnKQ-fh3TZpsdiuicp6D0-OTjFU5QniFAHLtkslTX2qDSJAY3JN0-RedKoxLXKIP09z99nMJoVglInBOosr_eYlEhkF2-tWS2No2ck/s406/bwr+matt.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="406" data-original-width="406" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5W8t-S4LkzG9b7o5zs0PZ8MWK5a97Luz5myJniEnKQ-fh3TZpsdiuicp6D0-OTjFU5QniFAHLtkslTX2qDSJAY3JN0-RedKoxLXKIP09z99nMJoVglInBOosr_eYlEhkF2-tWS2No2ck/s320/bwr+matt.png" /></a></div><br /><p></p><p>OMG, that was hard... </p><p>Ride Time: 9:25</p><p>Elapsed Time: 10:19 Absolutely crazy, I know. We did not waste time, but we had to wait for water, lines of 5 deep, and there was no way I was skipping water in that heat. I want to trim this to 15 min total next year; yes, I said it, next year 😁</p><p>Totals for the day:</p><div style="text-align: left;">Water bottles: 20 x 24 oz bottles <br /></div><div style="text-align: left;">Cokes: 2-4, not sure </div><div style="text-align: left;">Sodium: 9-10,000mg - Precision Hydration is the way to go!! Ph 1500 has 750mg of sodium per tab and it tastes great </div><div style="text-align: left;">Calories: Min 2500 more likely 3000</div><div style="text-align: left;">Mechanicals: 0 Thank you, Mike Plumb and Jason at Trek Solana</div><div style="text-align: left;"> <br /></div><div style="text-align: left;">Takeaways...</div><div style="text-align: left;">- eating and drinking will make or break your race<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbEQlkt5THttB9iiq-lke3tGHQwTWAYhSdn2eFMbXQMIRyvtvLqAejr20ywveZKxxnKRFTX0mnL5Gf02TnKo2dOzIg8oLzCAVaW7q0rW7xtMSXTw7oI1A1EsEXOJAy83kAKYYDz6dwb3s/s406/bwr+finish.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="406" data-original-width="406" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbEQlkt5THttB9iiq-lke3tGHQwTWAYhSdn2eFMbXQMIRyvtvLqAejr20ywveZKxxnKRFTX0mnL5Gf02TnKo2dOzIg8oLzCAVaW7q0rW7xtMSXTw7oI1A1EsEXOJAy83kAKYYDz6dwb3s/s320/bwr+finish.png" /></a></div><br /></div><div style="text-align: left;">- salt is your friend <br /></div><div style="text-align: left;">- I've never seen carnage like that, people cramping and laying on the ground </div><div style="text-align: left;">- Get your bike tuned up and ready to go</div><div style="text-align: left;">- Tubeless tires with new sealant </div><div style="text-align: left;">- Sunscreen </div><div style="text-align: left;">- This race is NO JOKE! Don't underestimate the course <br /></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-43935473770030576732021-07-02T11:27:00.000-07:002021-07-02T11:27:04.296-07:00Ironman Coeur d'Alene 2021 #didnotdisappoint<p style="text-align: left;"><span style="font-family: Montserrat;"></span></p><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: right;"><span style="font-family: Montserrat;"> My first thought is FckYa!!!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxcm3C7E_IMB-lvYgc-1BgcDY6IWRlmdfKqFko4Z3YtvAoJgFVBGknDiRUWOlq-Rt2600eQ5YDBfohBh93m-BnSNfYod0Tev4ydpyFrbHwUM77sly3lom3yVjOdnWx2eZxEjkkFu9cD7k/s404/Julie+CdA+8.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="404" data-original-width="404" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxcm3C7E_IMB-lvYgc-1BgcDY6IWRlmdfKqFko4Z3YtvAoJgFVBGknDiRUWOlq-Rt2600eQ5YDBfohBh93m-BnSNfYod0Tev4ydpyFrbHwUM77sly3lom3yVjOdnWx2eZxEjkkFu9cD7k/s320/Julie+CdA+8.png" /></a></div><br /></span></div><p></p><p style="text-align: left;"><span style="font-family: Montserrat;">I am not a writer, I am not eloquent, and I stress about that sometimes, but today, this is from the gut, the heart, and how it went down. </span></p><p style="text-align: left;"><span style="font-family: Montserrat;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9UuJhTyjhmmVYADgIUhM_LAlAxuTx8oXjhXDTGLMMYpGXPMGRWy4AS1mtECv99z0xsUBhh3Vz01fjjtzyUoNsQWdwg7ylDODsd5rHZjo8pkPvLSi0TZJhtMEWIym_8X1YMYBdOIGJlfc/s4032/IMG_4229_Facetune_25-06-2021-12-48-03.heic" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9UuJhTyjhmmVYADgIUhM_LAlAxuTx8oXjhXDTGLMMYpGXPMGRWy4AS1mtECv99z0xsUBhh3Vz01fjjtzyUoNsQWdwg7ylDODsd5rHZjo8pkPvLSi0TZJhtMEWIym_8X1YMYBdOIGJlfc/s320/IMG_4229_Facetune_25-06-2021-12-48-03.heic" width="320" /></a></div><br />Weather Forecast of 101 was terrifying to me for so many reasons, but mostly the fact I sweat out 74oz per hour + 2200 mg of sodium and the Korey Stringer Institute told me, "best plan for you is cool races, you are not meant to race in the heat."<p></p><p style="text-align: left;"><span style="font-family: Montserrat;">But CdA was going to HOT. I freaked out mid-week, for a minute and then worked on my mental game to focus on what I could control. my attitude, my race plan, and my nutrition.</span></p><p style="text-align: left;"><span style="font-family: Montserrat;"><span style="color: #04ff00;">Saturday</span>: 3000MG of sodium throughout the day + 575 g of Carbohydrates, I don't count calories but focus on all the carbs! No whole grains or veggies. <br /></span></p><p style="text-align: left;"><span style="font-family: Montserrat;"><span style="color: #04ff00;">Sunday:</span> Terrible night sleep; I usually get 5 hours pre-race, I got maybe 3.</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Montserrat;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMU2lfvrrUCdKwDkI3a3Cw6bjMop3JKodjSKnLauRDp1pJVjw0c0faamIqj8mOPEJd_QT61LeHYpdeU_ekiPOOUqj7BTqxv6zC4dQm2GEBE4L683YDWnrdWOX8R4ItD0_uL-qOGp8P3Ek/s1800/IMG_4296.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1800" data-original-width="1800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMU2lfvrrUCdKwDkI3a3Cw6bjMop3JKodjSKnLauRDp1pJVjw0c0faamIqj8mOPEJd_QT61LeHYpdeU_ekiPOOUqj7BTqxv6zC4dQm2GEBE4L683YDWnrdWOX8R4ItD0_uL-qOGp8P3Ek/s320/IMG_4296.JPG" /></a></span></div><span style="font-family: Montserrat;"><br /> <br /></span><p></p><div style="text-align: left;"><span style="font-family: Montserrat;">- Did not poop in AM; it happens 360 days of the year, but NOT race day (ever) <br />+ 600 calories PBJ on organic white bread<br />+ Yeti Cup Coffee (first caffeine in 7 days, and it was amazing) Yes, I did a caffeine taper, and it was glorious to feel the drug running through my veins again.<br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">+ 1000 mg sodiym from PH 1000 I+ BCAAs</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">+ 1500 mg PH in Togo cup </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- out the door 3:50 and at Transition by 4. All good, tires pumped 85/90pst, 3 bottles on the bike (2 frozen), 3 bottles in a Whole Foods Cold Bag with ice to special needs, frozen hydration vest, Run Special needs - handheld bottle and back up everything (socks, glide, gels, salt pills, caffeine pill)</span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Hung with the NYX crew, was legit 100% relaxed! </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"> </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Go time, and it was magic on the beach with Mike Reilly and the music, this is my happy place. Chilled with Potter, a long-time IM friend, and saw many friendly faces, more of what I love about Ironman. 15 years of racing and some of these peeps I only see at races. <br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;"> <br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Off- 2 loops swim, and it was solid, 2nd loop a bit choppy and chaotic as we were catching the swimmers who entered later. 56:36 solid, not my best or worst, but came out feeling great! Swimming in that chop is when you alter your stroke, short and fast, not reaching and gliding. This is where band only swimming pays off. <br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Bike. Loop 1 was what Ironman should be, holding back, feeling great, and rolling! Loop 2, the heat was ON, hot AF, and this was my first strategic decision, back it off 10-15 watts; this will be a race of attrition. Be smart and fuel, fuel!! </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- 14 bottles = 336 oz of fluid, 8000 mg sodium (combo PH 1500 and Spring), 1650 calories of Spring Energy Hydration + 1/2 of a Speed Nut Gel (Spring), 1/4 of PBJ - too hot to eat. 5:40:37. At the end of loop 1, I thought I can ride 5:40, but I am SO glad I dialed it back and trusted my gut. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAUXbT5ZtMzIGyxGsdSDDLqao6VWWjt_P4kPXoQXmGV9JevavARwgtLh-PFhyphenhyphenGD0FL6X7HqoftM0m5tU_432s1rdEbWnSV_D6OGhcBjIxC3k_Qdc0ns26ddhK1nj8BbxBntYyNMC9s16w/s404/Julie+CdA+3.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="404" data-original-width="404" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAUXbT5ZtMzIGyxGsdSDDLqao6VWWjt_P4kPXoQXmGV9JevavARwgtLh-PFhyphenhyphenGD0FL6X7HqoftM0m5tU_432s1rdEbWnSV_D6OGhcBjIxC3k_Qdc0ns26ddhK1nj8BbxBntYyNMC9s16w/s320/Julie+CdA+3.png" /></a></div><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Rolling into T2, my feet were on fire, I was on fire, I slowed .5 miles out to grab 2 large ice-cold bottles of water. I was SO lucky to be racked under a tree. I sat in the grass and poured 48 oz of ice water over my head, down my jersey on my feet. This was my 2nd strategic decision, don't rush T2. It was over 7 min, but I was cool, hydrated, and ready to go.</span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Run: My legs were good, but man, it was hot. Off I went, forcing myself to slow down. It was so amazing to see the NYX Tent and all-out sherpas. The CdA run course is always special, but in that heat, the support of the neighbors with hoses EVERY where + sprinklers, + the aid stations was a saving grace. John let me know my lead was substantial and to be smart and NOT overrun. I walked the aid stations to get in as much ice/water/liquid I could. I ran the first 9miles with my hydration pack and drank 1.5L + 1500 mg of sodium. Game changer. Onto loop 2, it was so hot, I used very host, super soaker, water option to try and stay cool. I dropped the vest at mile 10 and used my handheld, which did not have a spout big enough for ice, ARH!!! So was hemorrhaging time getting fluids at the aid stations. On this lap, people are dropping, on the grass, on the sidewalk, and so so many walking. My plan just to keep running! I was taking in 500ml every 2 miles with 750mg sodium. Every 45 min a Spring Energy Gel and was good! Onto loop 3, and the shit gets real. I am convinced we are on the surface of the sun, Shit got real fast, and now it's all mental.</span></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUO_f8QEXnKeCaeROsFItJ2HrRjIVkrmmsiFM95OiBjmitDRDNwLd3g3U9jdLHFhaobov9wscq2Nq0IhCUVt-HtlUdX4n8qRH7RtatTXSdvNeBg1fTE9wBSqXcr81GixfwGtHUmfOFSYg/s404/Julie+CdA+5.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="404" data-original-width="404" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUO_f8QEXnKeCaeROsFItJ2HrRjIVkrmmsiFM95OiBjmitDRDNwLd3g3U9jdLHFhaobov9wscq2Nq0IhCUVt-HtlUdX4n8qRH7RtatTXSdvNeBg1fTE9wBSqXcr81GixfwGtHUmfOFSYg/s320/Julie+CdA+5.png" /></a></div><br /><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Walk only to the aid stations</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Keep moving</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">-Be happy you are not puking like that guy or shitting yourself like that girl; you have done both many times</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Remember how lucky I am to be racing</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Realize most are walking around me, except for the speedsters going in the other direction</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- this is the last time I will see that kid<br />dy pool, that unicorn - is that a unicorn, or am I hallucinating? It's a unicorn. </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- The teenagers in bikinis handing out OtterPops was probably the most amazing thing ever, thank them, and don't yell, "put some clothes on, you will ruin that beautiful skin in the sun, look at all my wrinkles?" Remember to get one on the way back too. </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Mild panic around 20 when I had to poop, oh no, oh no, without too much detail, let's just say I pooped- said a prayer to the GI Gods for a solid poo and not what was all over the porta-potty. </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">So far, I have donated a hydration pack with a broken buckle and my handheld water bottle.- Ran a mile chanting to myself, I pooped, I pooped. At this point, I realize I am losing it, cannot recall if I drank or not, oh wait, look at the bottle you are carrying, and one time I looked down, and it was gone, no clue where I left that. Realizing my hands are empty is entertaining for a while.</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">At- Next aid station, I see a guy in the kiddie pool meant for the cold towels, volunteers are yelling at him, and I am jealous. Time for Pepsi; how much can I drink at every aid station </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Next thing I know, it was mile 25 and time to go.. leave what I had on the course. There was not a lot, but it was running to the finish line.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpFxNOy_CpainaWKrtwXSfSSIdujhugRijArZrHsekKV-r4soKY7BEtlC5LjxZ6c_yYUBkrk2vKgbqeOEGhJlC5pMBl0n4HbzmjZjPpcdA3Ui37FIsGkRj5wZPRNje6AyivKNvh8DG8Wc/s404/Julie+CdA+2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="404" data-original-width="404" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpFxNOy_CpainaWKrtwXSfSSIdujhugRijArZrHsekKV-r4soKY7BEtlC5LjxZ6c_yYUBkrk2vKgbqeOEGhJlC5pMBl0n4HbzmjZjPpcdA3Ui37FIsGkRj5wZPRNje6AyivKNvh8DG8Wc/s320/Julie+CdA+2.png" /></a></div><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">The IM CdA finish line is amazing. Sherman Ave is packed with screaming people, and it's a slight downhill, and boom, there is the red carpet. Cue the tears for Ironman #16. I cry at every finish line! </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Nuggets of WHAT worked </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Visor over the hat, a first for me! the ability to cool my head was key</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- BettyDesigns for the best kits on the course! </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Changed from my NYX Kit to NYX Tank and Lulu shorts for the run! </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Smashfest bra with pockets, 4 gels in my bra, no issues, no chafing!</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Smashfest socks with BodyGlide Liquid in the socks. 0, let me again say 0 blisters, and my feet were soaked from mile 1. This is a FIRST for me! The socks are magic </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Hydration pack for 9 miles, no way to get that amount of fluid in from aid stations</span></div><div style="text-align: left;"><span style="font-family: Montserrat;">- Liquid nutrition on the bike, good luck chewing, and eating in 101 degrees. </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">The AG win is fantastic, but the bigger win was managing the heat! I think I have FINALLY figured it out.... we shall see on 10/9. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh58s6UsBtrFN_dqi1i7SrFj035OQDPhNcG63kRInnMPdIa0KniWSP_XLzZFm5CKCZbuRDI1iNN7B65P-j98LC-Rh-q3csYgsAFUIK3zn5d_KKSJqedVSkRZJx8AWbWuqWF8skNb6jx_Es/s1800/IMG_4346.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1800" data-original-width="1201" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh58s6UsBtrFN_dqi1i7SrFj035OQDPhNcG63kRInnMPdIa0KniWSP_XLzZFm5CKCZbuRDI1iNN7B65P-j98LC-Rh-q3csYgsAFUIK3zn5d_KKSJqedVSkRZJx8AWbWuqWF8skNb6jx_Es/s320/IMG_4346.JPG" /></a></div><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">My #1 fan and love was ALL over that course, John. I cannot imagine racing Ironman without him, and so so appreciate his commitment. Huge thanks to Coach Marilyn; this was a big win for both of us! So excited to keep rocking! </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Racing alongside my business partners Laura and Alison, along with 9 NYX Athletes, was exceptional. Seeing our kits all over the course, run by the NYX tent each time, brought a giant smile to my face. We have created something special.</span></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeQRweJLoifR8uuVkZVKMQTXU-9iHdfR7V_as7j57ZexxLrPQQh1iIy0NTaH56DAjSdFaLBFkGBIVTd2wgb-nuDzbdoi2fBpJRE97CmOZVrYGmactSGykoaIbJR0lJ4_GgwIMhXX40_30/s404/Julie+CdA+6.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="404" data-original-width="404" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeQRweJLoifR8uuVkZVKMQTXU-9iHdfR7V_as7j57ZexxLrPQQh1iIy0NTaH56DAjSdFaLBFkGBIVTd2wgb-nuDzbdoi2fBpJRE97CmOZVrYGmactSGykoaIbJR0lJ4_GgwIMhXX40_30/s320/Julie+CdA+6.png" /></a></div></div><br /><div style="text-align: left;"><span style="font-family: Montserrat;">Our athletes spanned from 11:27- 16:49, and we were there to cheer them on! Cheering on our final athletes at 11:30pm was the perfect closure to an amazing day. </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;">27% DNF rate, highest in Ironman history. It was a day!! And one I am eternally grateful for, I now am NOT afraid of the heat! </span></div>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com1tag:blogger.com,1999:blog-3661547083020423819.post-3435712815447364832021-06-18T17:15:00.004-07:002021-06-18T17:16:51.160-07:00T-9 days to Ironman Coeur d'Alene<div style="text-align: left;"><span style="font-family: Montserrat;">It's been 2 years and 7 months since I raced an Ironman. </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"> </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfaP4eI9AQdiL8u_j0O329xMvSZiRMSE-dH6jGoNQr8pwxql12Mo92e-hmV3b8faKC0RInMa21sq9MT1B7BBgZmSGFGgjGcFUnwhRzUHWLf_J9g8QljRsEm9ORVk9cWKOj5C4j3EJxqdQ/s1600/CDA+2008+1.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfaP4eI9AQdiL8u_j0O329xMvSZiRMSE-dH6jGoNQr8pwxql12Mo92e-hmV3b8faKC0RInMa21sq9MT1B7BBgZmSGFGgjGcFUnwhRzUHWLf_J9g8QljRsEm9ORVk9cWKOj5C4j3EJxqdQ/w320-h240/CDA+2008+1.JPG" title="2008 1st IM" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">2008 Finish </td></tr></tbody></table>My last Ironman was Ironman Cozumel, a decent day with an AG win, losing 11 lbs, and a long visit in the med tent.</span></div><div style="text-align: left;"><span style="font-family: Montserrat;"> </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">My intent was to race Kona 2019, but my torn hamstring derailed that. </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"> </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">We all know what 2020 brought.</span></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: right;"><br /></div><span style="font-family: Montserrat;"> </span></div><div style="text-align: left;"><span style="font-family: Montserrat;">Ironman Coeur d'Alene holds many special places for me; I have always raced well there! </span></div><p></p><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVpDGbpCeB7JG8KnUtzwzeMdbArGehbNlhei8FhVWWnUOnf64Gz31z18cogCx7Lh7WDA-Rt7jVHj3QsVSAblhFLaNti2D41XJYX5oNQRA5D9EZ1nVlFZwcrU7oh-zSpy4pPixKym1cM7I/s1600/CDA+2008+2.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVpDGbpCeB7JG8KnUtzwzeMdbArGehbNlhei8FhVWWnUOnf64Gz31z18cogCx7Lh7WDA-Rt7jVHj3QsVSAblhFLaNti2D41XJYX5oNQRA5D9EZ1nVlFZwcrU7oh-zSpy4pPixKym1cM7I/w320-h240/CDA+2008+2.JPG" title="Coach KP! Will be thinking of him on race day" width="320" /></a></div><div style="text-align: left;"><span style="font-family: Montserrat;">1: My first Ironman 2008<br /></span></div><span style="font-family: Montserrat;">2: My first KQ 2009<br />3: My first AG Win 2016<br />4: 2021? </span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><span style="font-family: Montserrat;"><br /></span></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhajnRbWU0MRhpLIpGGjSgbT1RFrH7vKUFbDVVnDEEGz4OO9IlWxkWEmiSMVZoKDVxR2EH0y55nFfqaOnPKnHXbkhUSAoBxykVBkxxKtuuh0kBCLYt9bREcB5LsRk75Itk0fxnPwmcC5tI/s1331/CDA+2009+2.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1331" data-original-width="934" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhajnRbWU0MRhpLIpGGjSgbT1RFrH7vKUFbDVVnDEEGz4OO9IlWxkWEmiSMVZoKDVxR2EH0y55nFfqaOnPKnHXbkhUSAoBxykVBkxxKtuuh0kBCLYt9bREcB5LsRk75Itk0fxnPwmcC5tI/w225-h320/CDA+2009+2.jpg" title="2009" width="225" /></a></div></div><div style="text-align: left;"><span style="font-family: Montserrat;">Here is what I know:</span></div><ul style="text-align: left;"><li><span style="font-family: Montserrat;">I am over the moon excited and scared, too, par for the course.</span></li><li><span style="font-family: Montserrat;">I feel ready, really ready until I don't. "taper tantrums."</span></li><li><span style="font-family: Montserrat;">It's going to be HOT AF! Not ideal, but so be it.</span></li><li><span style="font-family: Montserrat;">The run is my "weak" spot, and I have been working hard on it. Last Sunday was a breakthrough; after a long hard ride Saturday+ a T run, I had a 3 hour run Sunday. 2 hours on trials with the ladies, and then 1 hour 10-15 sec faster than race pace, GO. Hillary paced it like a boss, and we ran 17 seconds faster than the goal race pace. Did it hurt? Yes, Could I have run 6 more on race day? YES! </span></li><li><span style="font-family: Montserrat;">We have 13 NYX Endurance Athletes Racing, 5 of which I have the honor of coaching! </span></li><li><span style="font-family: Montserrat;">Racing alongside my athletes, fellow coaches, and NYX Athletes is what I live for.</span></li><li><span style="font-family: Montserrat;">Did I mention how hot it will be? </span></li><li><span style="font-family: Montserrat;">Finish line feels are the best.<br /></span></li><li><span style="font-family: Montserrat;"> Beyond the NYX crew, many other tribes will be out there, the SFQ Crew! </span></li><li><span style="font-family: Montserrat;">I know I will give it all I have on race day, leave nothing out there get after it! </span></li></ul><p><span style="font-family: Montserrat;"> The other tribe got me thinking; that is part of what I love so much about this sport. I have my NYX Tribe of business partners, friends, and athletes. I have my SFQ Tribe, from years of <strike>torturous</strike> amazing Hillary Biscay Camps and then Betty Tribe with connections I made on the squad and my connection to Kristin. To have many tribes, I feel very blessed! </span></p><p><span style="font-family: Montserrat;">2009 Race Recp </span><a href="https://jdunkle.blogspot.com/2009/06/kona-bound.html">Julie Dunkle Ironman Coach: Kona bound... (jdunkle.blogspot.com)</a></p><p><span style="font-family: Montserrat;">2016 Race Recap </span><a href="https://jdunkle.blogspot.com/2016/08/ironman-coeur-dalene-yes.html">Julie Dunkle Ironman Coach: Ironman Coeur d'Alene- YES! (jdunkle.blogspot.com)</a></p><p><span style="font-family: Montserrat;"><br /></span></p><p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMhfzCp-aipmCQMgTQ6a7iKpe6lIf2Q6kFJbnNEXPOLLyaA_-VyEpVW-Mh4rYI9qsVn-7fdEFw-1NuM6SynEP94EhmW2UFyXqHWJS_MvQyBEZ9Bd3TwSHbusRHkM-W9E9oLLffEgsxcvw/s1331/CDA+2015+1.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1331" data-original-width="998" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMhfzCp-aipmCQMgTQ6a7iKpe6lIf2Q6kFJbnNEXPOLLyaA_-VyEpVW-Mh4rYI9qsVn-7fdEFw-1NuM6SynEP94EhmW2UFyXqHWJS_MvQyBEZ9Bd3TwSHbusRHkM-W9E9oLLffEgsxcvw/s320/CDA+2015+1.JPG" /></a></div><div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Montserrat;">2016 CdA </span><span style="font-family: Montserrat;"><span> </span><span> </span></span> <br /></div><br /><span style="font-family: Montserrat;"><br /></span><p></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0tag:blogger.com,1999:blog-3661547083020423819.post-88656038255827241732021-05-05T15:48:00.007-07:002021-05-07T09:01:31.975-07:00St. George 70.3 Race Report<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZKeu7ZxKH16NMFGnP7dpX6LJApCRxL-xuWwe_wBSvB8qUoX9um_BxFAHF9wqEpFQQtBIxpxKKOS5CTl1a6ukIeKKNrBViou6ZkuXer6xdhfUg_gM35vvxu1zT4PxPerhQYqCzrzUqLRo/s1024/st+G+logo.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="580" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZKeu7ZxKH16NMFGnP7dpX6LJApCRxL-xuWwe_wBSvB8qUoX9um_BxFAHF9wqEpFQQtBIxpxKKOS5CTl1a6ukIeKKNrBViou6ZkuXer6xdhfUg_gM35vvxu1zT4PxPerhQYqCzrzUqLRo/s320/st+G+logo.png" width="320" /></a></div><br />This is how my day went down!! For how Ironman handled the return to racing, check this out https://jdunkle.blogspot.com/2021/05/triathlon-is-back-st-george-was-epic.html.<p></p><p>I was so excited to race! Frankly giddy for weeks with cautious optimism, it would really happen. I felt terrible, heavy legs, niggles, and pains in true taper fashion that came from no place, creeping doubts. </p><p>I was reading <a href="https://www.amazon.com/How-Bad-You-Want-Psychology/dp/1937715418">How Bad. Do you Want It</a> all week to ensure my head was in the right place? </p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSgQM6hTrWSDD-WcxpVgFrQvRkRz3aTehbGGvR6J_NaM4vOcLz_1n9yA9oSSuUNqUvAnpSoNyGNTMC_2l5HcZoKvI4VBgv7wUQNpjGlQ3oGsIQ8X9cxT01m-fWcwk7ZpeMKoKul4_JRGw/s2048/IMG_4225.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1365" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSgQM6hTrWSDD-WcxpVgFrQvRkRz3aTehbGGvR6J_NaM4vOcLz_1n9yA9oSSuUNqUvAnpSoNyGNTMC_2l5HcZoKvI4VBgv7wUQNpjGlQ3oGsIQ8X9cxT01m-fWcwk7ZpeMKoKul4_JRGw/s320/IMG_4225.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Happy here!</td></tr></tbody></table><br /><p></p><p>On top of my personal excitement, this was NYX Endurance's first team race. We had 15 athletes racing, 10 on the Sherpa Squad, and in some ways, this was our coming-out party! We brought our A-game, with our banded tent, karaoke machine, and energy for days. Coach Alison came to help while Coach Larua and I threw it down on the racecourse.</p><p>SWIM: 3-minute waves; I lined up near the back of the 27-30 min wave and was ready to go! 62 degrees and perfect and buoys in a straight line, I hit it hard from the start and never let up. I was passing people the last 500 yards and feeling strong. I don't wear my Garmin in the water, so generally, no idea what my swim time is, but the announcer gave me some love calling out 26:55, a 70.3 PR. Yes, we are off and running. 26:55 <br /></p><p>T1: With COVID bike racking, 3 feet apart, the transition is def close to .5 miles of running. 50% is carpet and then ouchy feet. I sat down, wet suit off, shoes and helmet on and off to the bike! 4:13 <br /></p><p>BIKE: Legs felt amazing. I was giddy with excitement; the key now was managing watts on fresh legs. I ride with power with a race goal of 78-82% NP and capping the climbs at 90-95%. On the early climbs, it was all about holding back and keeping my numbers down. Seeing many many out of the saddle, hammering the climbs, I know that is burning matches. I felt great, relax, and has smiling ear to ear; we are doing this! The bike flew by, and before I knew it, I was at Snow Canyon. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyUVN_63yUchoJQ7fA35IgmOoZ5VWYlXmoI5jDwi6vrus9BvPYcbvnqjykdg0yIKIIcgGOnOkB6cpBttjcZCq_r0xHkJizJsujE9OyRRX90pGbF7iRgj5phaipUlP_vCYX-dqSME8ug78/s2048/IMG_4164.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyUVN_63yUchoJQ7fA35IgmOoZ5VWYlXmoI5jDwi6vrus9BvPYcbvnqjykdg0yIKIIcgGOnOkB6cpBttjcZCq_r0xHkJizJsujE9OyRRX90pGbF7iRgj5phaipUlP_vCYX-dqSME8ug78/s320/IMG_4164.jpg" width="320" /></a></div><span> I</span> felt a bit fatigued here and managed my power, stay seated, save it for the run. The views are epic, and I was keen on getting in more fluids. The last 10 miles are the best every, fast and downhill, in my aero bars and screaming down, hitting 47mph. My shoulders were sore and tired from being in aero; that is my fault, not enough training. The last few miles, I saw the NYX Tent and was elated, Go Us! Great to see our company represented on the course. 2:42:09 PR on this course for me! <br /><p></p><p></p><p>T2: I left my shoes on my bike, a mistake here, no carpet, and the area was not swept too many rocks. Racked my bike, sat down, peed shoes/socks, hat, race # and out. This is the test of how do those first few steps feel. So far, so good.<br /></p><p><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span>RUN: Off on the course, and I was running, feeling good, hot, and feeling a bit dehydrated, </p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdsIApTtj1-iGwAHRNLVBdybTWt1kgjMJNF6iS08WTm1mzDHlEfjhl10Hs9UxO9nPRlXlK4bhYUjR6TzUh2ZO-JtsaimgKHgS-v4VFzXUY132SmPi47GZVA5pLICxCBnLLtXNVpjlqQbY/s2048/IMG_4221.jpg" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1365" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdsIApTtj1-iGwAHRNLVBdybTWt1kgjMJNF6iS08WTm1mzDHlEfjhl10Hs9UxO9nPRlXlK4bhYUjR6TzUh2ZO-JtsaimgKHgS-v4VFzXUY132SmPi47GZVA5pLICxCBnLLtXNVpjlqQbY/s320/IMG_4221.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">a rare pick of me running well</td></tr></tbody></table>but I was eager to get to the NYX Tent. This picture tells it all, Alison showing me how big my lead was at that point. Goals her stay focused, stay relaxed, and get the feeling in. This run course is a bitch, seriously it's up or down, and some of the hills are 5%. I saw Lionel Sanders and Sam Long-running shoulder to shoulder, and that was so inspiring. I took this 1 mile a time and ran by feel. Around mile 5 is when the shit got hard, another steep downhill, and knowing we turned around and came up. I took it mile by mile, pushed away from the pain and suffering, and tried to stay strong, relaxed, and eating and drinking; definite some low points here and painful, how hard do I need to push, push harder, save it for the last 3 miles, fuck I am dying, I am grateful for this, hey not injured is good, fuck I am dying, what will I eat tonight, I wanna puke, fuck my legs hurt, let's try counting- I lost track at 10, okay let try finger tapping; that is too much work, my legs hurt, I am hot, I am racing, and reel continues. I was<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtIRv82JCoXtPFm_J6FH1FUqJV_qJwf-rECT2kVbIlAnE-L5LTcTzoAY3Qy7tiIbMGoFOiDt64_kY7RaZtjV5_lW16GY2xqRdexUJaWUA79gwY6a8Cvv-0vO1e4oj_uReCGjHoKe9U8aM/s2048/IMG_4210.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1365" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtIRv82JCoXtPFm_J6FH1FUqJV_qJwf-rECT2kVbIlAnE-L5LTcTzoAY3Qy7tiIbMGoFOiDt64_kY7RaZtjV5_lW16GY2xqRdexUJaWUA79gwY6a8Cvv-0vO1e4oj_uReCGjHoKe9U8aM/s320/IMG_4210.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This is Alison telling me about me lead I love this! </td></tr></tbody></table><br /> soon at mile 10, time to go down, let it rip, legs no ripping, let's try again, fuck this hurts, okay so maybe the last 3 miles are not free and easy. Get to the NYX tent, see friendly faces, and then a mile to the finish. Soon the roundabout and a finish line, red carpet, I was dying but so fucking happy!!! This tells it all, my face vs. Laura's face. I thought I was smiling and comfortable, but maybe I was dying. My goal for Ironman Coeur d'Alene is to OUT-SMILE Larua!<br /><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXCbykd67R036T3qXfs856Y4KwQGcjWvbxAlxExfEtqWIDemyQdxvve77kBWr91ln_8e-MeAkVbyw2D-R515Oa4VhmEQ68yvFNbJvSsw8Q8Pis6a0LDceA_u0kdbe4ZMAjxnRMfMxjez0/s1920/finish+StG.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1920" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXCbykd67R036T3qXfs856Y4KwQGcjWvbxAlxExfEtqWIDemyQdxvve77kBWr91ln_8e-MeAkVbyw2D-R515Oa4VhmEQ68yvFNbJvSsw8Q8Pis6a0LDceA_u0kdbe4ZMAjxnRMfMxjez0/s320/finish+StG.png" /></a></div><br /><p></p><p>WOW, just WOW- happy for the AG Win! </p><p>ALWAYS LEARNING: 15 years into this, you would think I have my nutrition figure out... LOL. </p><p>Plan was:</p><p>BIKE: 3x bottle of UCAN + 1x750mg sodium tab or Precision Hydration + 1 Spring 250c gel. I put a new rear accessory on my bike, bottle cage wrap of sorts to hold my tool kit, genius right. I rode with it pre-race, and all good, but I did NOT put an actual bottle in it, and well, race AM it turns out you have to jam the bottle in, and I would never be able to pull it out. FUCK, that is 1/3 of my nutrition. While I am panicking, the guy next to me says, "wow, I always put my speed fill in the other way" I look, turns out mine was backward on the front. At that point, I announce, this is my first triathlon. Thanks to Jennifer, I poured my 3rd bottle into an Arrowhead bottle, solved! Well, that was until I put that into my down tube cage at mile 15, and at mile 15.1, it flew out. Gone.</p><p>Meanwhile, my Speedfill would not close all the way, thus leaking everywhere, and in a moment of rage, I pulled it out and tossed it at the aid station. Fuck, now I have nothing with a straw, no way to dilute the chalky, pasty liquid I am trying to choke down, and I am down 200 calories. Not panicking, but panicking. I had an extra Spring Gel, so that is another 100, but I need another 100, so let's try Maurten, guzzle water, that had caffeine, so did mine, and I am buzzing now. I think it all worked out, but the message here is #stilllearning #rookiesmoves Julie, get that shit dialed in before Ironman CdA. 1x <a href="https://sur.co/products/altred">Alt Red</a> at 90 min. <br /></p><p>RUN: 3x <a href="https://myspringenergy.com/">Spring Energy Gels</a>. (these are amazing. Real food, no GI issues) 18oz soft bottle filled with water + 750mg sodium (<a href="https://www.precisionhydration.com/us/en/">Precision Hydration</a>) and supplement with 2 x salt pill every 30 min + 1x Alt Red at 1 hour. While running out of T2, I fumble something, can't find it keep running. well, damn, it was my 1000mg of sodium. #stilllearning </p><p>Final thoughts</p><div style="text-align: left;">- I LOVE racing so very much</div><div style="text-align: left;">- Hugh SHOUT out to the famous Kristin Mayer, of <a href="https://www.bettydesigns.com/">Betty Designs </a>for the awesome kits! <br />- I am reacquainted with suffering deeply and am okay hanging out there<br />- Racing with friends, my athletes, and teammates is epic, and what makes this sport amazing!<br />- Thank my amazing Coach Marilyn, I was ready! </div><p></p><p>Onto Ironman Coeur d'Alene, the fire is stoked! <br /></p><p>Photo Cred: <a href="https://www.facebook.com/ginamariaphotos/">Gina Eichert</a></p><h1 class="gmql0nx0 l94mrbxd p1ri9a11 lzcic4wl bp9cbjyn j83agx80" dir="auto" style="align-items: center; background-color: white; color: #050505; display: flex; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: inherit; font-weight: inherit; margin: 0px; outline: currentcolor none medium; padding: 0px; text-align: center;"> </h1>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com2tag:blogger.com,1999:blog-3661547083020423819.post-4347183418256227642021-05-05T06:02:00.002-07:002021-05-05T06:05:55.975-07:00Triathlon is Back!!! St George was epic<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8SNl5KL_0tcHVB2kLS5pC3ePcgqSbokiS9CkRjkrXl-7RArVUpQvRk0uD2CfpXOa1awXWwX0Mo_3eQS4s6VSbm0DZi3GFDRle3j2-fGxdkZmEep0mXSgQ-_0wHE3t5YeDCuhBa-Mieag/s1024/st+G+logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="580" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8SNl5KL_0tcHVB2kLS5pC3ePcgqSbokiS9CkRjkrXl-7RArVUpQvRk0uD2CfpXOa1awXWwX0Mo_3eQS4s6VSbm0DZi3GFDRle3j2-fGxdkZmEep0mXSgQ-_0wHE3t5YeDCuhBa-Mieag/s320/st+G+logo.png" width="320" /></a></div><p>I was afraid to believe this race would happen, a manner of self-preservation, I am sure. I trained for it, tapered, and was all in, but every day waited for the email, announcement of the cancellation, but it NEVER CAME! This is a recap of the protocol, NOT my personal race report, that is next. </p><p>THURSDAY</p><p>CHECK-IN: I hope Ironman retains this protocol, make an appointment, show up, scan a QR Code, mask up, and I was through registration in 5 minutes. Health screening before you enter the tent, temp checked, and mask on. 100% COVID safe and no paper, they handed you a stylus for an iPad. There was a merch tent, but I skipped it; word on the street it was "light" on branded gear. The swim busses gave out a colored ticket corresponding to finish time, which seemingly would spread out the # of people, reduce lines, and wait. 3 bags, just like Ironman: Morning clothes bag, Bike gear, and Run gear. Usual stickers for helmet, bike stem, and bags. Race #.</p><p>EXPO: It seemed like a standard 70.3 Expo, lacking the food and drink nibbles we ALL love to snack on, Air Relax, and another compression product there, with chairs, etc. They always sanitize after each use anyway, or at least I hope so. </p><p><br /></p><p>FRIDAY</p><p>BIKE DROP OFF: Again, you selected your own time. 12:00, arrived 11:45, easy parking and transition were empty for the most part. Masks on in transition and bike drop off. This is another COVID-friendly piece. Bikes were 3 feet apart. What a leisure that was!!! Lots of space, no worries about overlapping brakes, etc. In and Out. There was no swimming at the race start, but a short drive offered a nice beach and a chance to get in the 62-degree water, which was perfect. </p><p>RUN GEAR DROP OFF: No specified time. I drove up at 5:30pm, dropped my gear, back in the car 10 minutes. You can drop off race AM, I did not want the added stress, and you CAN revisit your run bag race AM if you need to; the bus picks up is right there. I left my nutrition etc., off Friday PM.</p><p>SATURDAY</p><p>BUSSES: My roommate is a VIP, go Alison! So she had a parking pass, and I was happy to jump in the car. If you don't have a pass, I DO NOT recommend getting dropped off; cars without a pass can only go so far, and you then have a 1.5 ish mile walk with all bags. Ride the bus; I hear it was efficient, and then you are dropped off in front of transition. </p><p>TRANSITION: Mask up, and I would say 90% were compliant. Again it was spacious and easy to get what you need—plenty of pumps and not crowded. </p><p>SWIM: They called swim waves 50 minutes early, which was a bit of a shock, and I saw many scrambling. The swim lineup was no different than previous races, where you follow your sign, swim waves in 3 min increments, and you wait. Same rolling start, masks on until you hopped in the water. They need a mask that works with swim caps, no straps, pinches at the nose. Water temp 62, so no need for booties or neoprene cap. Well, marked course with a bizarre red arch that you swam through at the 1/2 mark; I think there was a timing device there as there was a mid-swim split on results—straightforward course to site. </p><p>T1: LONG run, 1/2 the run is carpeted, thank you, Ironman, but the T1 area is massive, so you have a long way to go to get to your bike or to run with your bike. But that is the distancing. With a split transition, you have to bag your wetsuit and goggles, and you are out.</p><p>BIKE: Aid stations at miles 12.5, 26.2, 41.6, and 46.3. Operated like pre: COVID. Volunteers handing you water, Gatorade Endurance, Quantum Energy Squares, Maurten Gels, and Fig Bars. Business as usual. The only complaint is the aid station at 12.5 was on the descent, so you had to really hit the brakes if you wanted anything; let's move that to an uphill. It was nice to have an aid station before Snow Canyon and at the top before the final descent.</p><p>T2: Another LONG transition and I would not recommend leaving your shoes on the bike, the transition area was filled with rocks, and it was painful on the feet. Plenty of space to get in and out.</p><p>RUN: Aid stations every mile(ish) and well stocked with water, Gatorade Endurance, Quantum bars, Maurten Gels, Fig Bars, Chips, Pretzels, Bananas. Self-service tables we well stocked, and you grabbed what you needed in open cups; there was plenty of ICE in cups, and never was it an issue. The volunteers were amazing; most aid stations had music and a lot of energy. </p><p>FINISH LINE: That magic red carpet and crowds along the chute and all the finish line feels you could ask for!. Mask upon crossing, pick your medal and hat from a table, and volunteers were taking off chips for you, a seriously nasty job, so thank you!! The food tent was around the bend. Self-served with prepackaged stir-fried rice, chicken or veggie (with eggs), fruit, chips, ice bins of cold drinks. Plenty of grass to hang out, no tables.</p><p>AWARDS: No podium or ceremony. Table with longish lines in the hot sun, but come on, you are picking up hardware! They asked for your name, AG, and then verified with your wrist band. 70.3 Worlds Slot Allocation, if you are automatic, you could stand in line and claim it between 4-6:00pm or wait for the email, which came Tuesday. You have 48 hours to claim and pay, and then the roll-down process begins. So pay attention to your inbox.4</p><p>FINAL COMMENTS: Well done, Ironman. The only "risky" piece would be the bus, but windows open, masks on, and no eating or drinking will help. </p><p>Hands down, it was amazing. </p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Julie Dunklehttp://www.blogger.com/profile/10685215224406437223noreply@blogger.com0