And baby Roo makes 3......

Ironman training and puppies don't mix....

We have been talking about getting Mako a "buddy"  Mako's opinion of Roo is WTF  before he gets much older so they can play or so Mako can pout and snarl at Roo.   I know with time they will be buddies.... 4 days, give Mako time.  He has been the spoiled  baby for 2.5 years so he need time to adjust.  After all JD said "baby go away now" soon after Riley came home and look at them now.

Why now.....Riley begged, pleaded and promised to help.  She is leaving (sniff) in August...so it make sense (sort of) And she has taken her roll as Mama seriously. 4 nights on the Futon downstairs with Roo.  Taking her everywhere....Roo has been to school, shopping, hidden in her hoodie in Starbucks, Sprouts and more.... where Riley goes Roo goes.  Which allows me to swim bike run and work. Working is manageable with a puppy- I work from home so its all good,  It's the training.

Riley goes to work at 4 and I take over.... Roo is 4lbs bigger than Mako who was the runt- shhh  when he came home.  She is 9 lbs and he was 5.  BIG difference.  We picked her because she was bigger and a pistol.  She is not afraid of body slamming, getting rolled, stepped on, growled at, pummeled.... which is what Mako and Zen to do to her.

The cool thing about adding Roo to the pack is she watches the dogs first... we make sure she is watching Mako who has good house manners  - sitting on the rug waiting for food, waiting to go out the door when invited and lowers here head for her collar.   Day 2 she rocked the dog door!  We added a step so she did not have to roll out the door.  She is 90% house trained, she sometimes forgets- so we have to remind her to head out.

Mako digs big holes and buries his ball
Roo fell in the hole and Mako is now debating
burying Roo.

Once she gets bigger and Mako realizes she is not leaving  I am hoping they will bond and be buddies....Mako has made a few playful efforts, soon they will be buddies.   

Ironside Fish and Oyster- Mothers Day

New spot on India Street and I highly recommend!!! 

We opted for a noon brunch so I could get my bike an run in  everyone could have a relaxing morning.  They opened about a month ago and Riley spied the place when she was at Art Walk.

The décor is amazing…the pictures really do not do it justice.  Open, airy, succulents, carved piranha heads, levered glass and fun.  Copper tables, groovy leather chairs and not a place for a vegetarian or if you are looking for a big steak, thus the name “fish and oyster”  Riley was able to modify a great breakfast sandwich sans Canadian Bacon (which we took home for Mako) and she was happy.

5 Fresh Oysters on Sunday and opted for a sampling and then I went for the mussels.  Plump, juicy in coconut spicy broth.  Delicious.   I really want to return for happy hour or evening….great wine list and 8 beers on tap (one being a Coconut Porter which was calling my name)

Reasonably priced and top quality food!  Offered dessert and the menu did not jump out as us so we passed. He then delivered (on the house) 2 large, warm cookies. The chocolate chip hit me in the weak spot- A fresh warm cookie is my number one weakness when it comes to dessert.  I passed on the chocolate oatmeal but devoured the easy 600+ calorie cookie.  Glad I skipped the bread with the mussels. 

A perfect day with Riley and Mom!   I am blessed 

Punta Cana..Dominican Republic

 Paradisus Palma Real

I was fortunate enough to have qualified for the HPN Global Presidents Club (which is the top 10 producers for the company)   As a reward we are invited on an all-expense paid trip to a tropical destination.  This year's trip was to the Dominican Republic.  Having never been I was excited to go to a new destination but apprehensive about the timing.  If it was one week earlier, it would have been ideal, as a week vacation would have been perfect recovery after Wildflower2 but HPN did not check my race schedule when booking the trip, I shortened the trip by 2 days to squeeze in a bit more training at home.

As it turns out I am glad we did not leave Monday AM as it was Tuesday around 4pm that I saw flames less than 1 mile from home.

1 mile from our house- as i am packing 

Calls for evacuation do not make for stress free final packing.  With the winds blowing west and the confirmation from our neighbor/fireman that there was no need to leave we continued packing, John went running and we boarded a red-eye at 10:30.

Having ridden GWL that AM in 18-20mph winds ( and a max speed of 53 mph on the descent with a tailwind) + a run in 100 degrees and it being well past my bed time and I promptly fell asleep for 4 hours.  The 5 hours in Miami were tolerable and we rolled into the glorious hotel around 4pm. 

Caribbean water and a stunning view.
We were eager to go for a swim and ez run and soon found ourselves dead asleep for 2 hours.  Good intentions but much needed.

The trip was about RnR, pool and beach time, catamaran rides to a private island, massage under palm trees, quality time with my hubby, handing with work friends. a lot of drinking (which we only did a little of) and for me a solid run block.

  I logged nearly 40 miles of dredmill running but the alternative was 88 and humid and no real place to run.  John did a loop of the property and went up and down all driveways and that was 2 miles + the guards with billy clubs.  No thanks.  

Coach had some great TM runs with intervals and pacing with with good music and spanish CNN the time passed reasonably quickly.

  With a commitment to run every AM and 2 of those runs being 11 and 12 miles - I happily slipped away after dinner and skipped the late night shenanigans and dancing.  The only night I was in trouble was when dinner was at 9 (yes my bed time) reception at 7:30 and I discovered they had

coconut water.  I ordered coconut water + sparkling water and the bartender happily added coconut rum (without me knowing it) empty stomach and 3 of these babies and I finally asked to watch him make it  and Aha (he winks and says secret ingredient) in broken Spanish.   I paid the piper the next day.  John was  rumored to be dancing and singing with the band...I was tucked into bed by 11. 

We were really lucky as in I think we were the only 2 who did not get sick after getting sick at Lake Placid, really sick in Costa Rica I am shocked!  Lucky for us.  I did eat a lot of fruit (risky) and had ice.  Avoided the salad ( not that there was any) and I'm shaking with Kale withdrawals- last Kale was nearly a week ago!

It was a nice break but I am anxious with Ironman Whistler 10 weeks from today.  Time to get serious…watching Amy and Chris crush it at Ironman Texas is motivating indeed.

Day of travel

 Big swim tomorrow to ease back into it and then we roll…. Bring it on coach! 

Notes on racing

From Superseal to Oceanside to Wildflower.....4 races with lots of levels of athletes.  My rant recommendations. thank you for listening

1- it is a RACE so when exiting the water RUN, not walk, to your transition.  If you choose to walk or saunter then get off the mat- the mat is for people running NOT walking.
2- DON'T do the breastroke ever  in the middle of the course.  If you are doing alternative strokes get out of the main path of swimmers, for your sake and for those of us swimming.  You are less likely to get run over, unless a faster swimmer is really off course.
3- Ride on the RIGHT, not the middle, not the left, not the postman, stay to the RIGHT unless you are passing someone.
4- If you pass, then move to the left pass, and move back to the RIGHT, not the middle, not the left.
5- if there is a UTurn, and yes some absurd races add them to the bike course, then hold our line.  Don't start wide and cut in or start narrow and weave out and DON'T, please don't stop.   If you are scared, go really wide (hold your line) slow down and execute the turn.
5- Run in a straight line, this is not swimming where going straight is tough, and stay to the right.
6-  When running through an aid station if you don't need aid move to the left - yes this is your time to go LEFT.  See the aid stations are on the right and if one is trying to get fuel to avoid bonking or dying  it helps to not have to reach around someone.
7 - In in doubt... stay right!
8-  if you are newer to racing or unsure of the rules- ASK, or listen to the pre-course talks to better understand the rules, the course etc.

Thank you for listening 

W2

Wildflower2 ...means Long Course (70.3) on Saturday and Olympic Distance on Sunday.

1- seemed like a good "deal" only $50 for the Oly
2- the "deal" did not mention it would be over 90 degrees
3- the "deal" neglects to remind you that Saturdays run has over 1000 ft of elevation gain on trails, in 95 degrees  and Sundays run is nearly 600 feet in 1 mile
4: it was really fun once it was done and carries great bragging rights
5: ruins the Sat night wine drinking bonfire

But I did it!.

My (non) Ideal race prep...get up Thur AM at 5am, run 5 miles and get in the car and drive to Palm Springs and tour 2 hotels, have meetings and sit down to dinner at 8pm.  Bonus it was the start of heat training as it was over 100 and I was rocking my Oofos sandals- these truly are recovery sandals and the only flips I wear since I started having foot problems.    But work is work, it cooperates 90%of the time so I cannot complain (except a little) when I have to step it up.

In bed by 11 and on the road at 7am to WF. Driving is resting (right).... coolers loaded with water and lots of electrolytes.  I drove into camp around 1pm.

My husband John- was the WF Camping Rockstar...having rented a UHaul van, loaded up all the TCSD tents, coolers + food, grill, ez ups, chairs and drove up Tue- camp was set up.  We were living large in an RV (nicely loaned to us by his niece) so all I had to do was get my gear together and register for my race(es)

Last year vs this year

Arriving at WF and seeing a dry lake was somewhat devastating.... you hear about the drought and know we are low on water, but seeing what used to be a lake now a dry bed hits home!

Very sad....but the energy was still there and the race was ready to roll.  WF is a fun place....special indeed.

Sat- Long Course- 9:00 am start

this is the same lake 

the new swim meant taking a bus to the start but it was painless....swim was good- fairly sure the course was a bit short or my swim was really great at 26:18- felt great on the swim, despite the black murkiness in the water. Maybe it was my awesome Aquashpere Wetsuit- which I LOVE- no chafing! NONE   Out of the swim and up a steep ramp for a 2 mile run to the bike.  Plan was keep the run in check - nothing too hard and I followed through. Onto the bike and I was not feeling it- legs flat, no power and a bit heavy.  I went with what I had and eventually.  I ignored the power meter (as the numbers were just too low) and rode.  Controlled the climbs (and there a lot of them) and was feeling stronger as the bike went on.   Onto the run and it was hot and as I remembered hilly.  A lot of single track and immediately you are climbing. I was steady and did not push it too much...around mile 5 I was feeling good and picked it up.  Ran hard the last 4 miles and blasted down Lynch hill to the finish ( steep 1 mile downhill)  I knew I was in 2nd that 1st was well ahead of me ( Kona podium finisher) I never gave up and finished with what I had.  8 min slower than last time (big disappointment there) finished feeling not so great....dehydrated for sure, drank a lot of water, ate delicious strawberries (soon puked them up) and that gave me an entry into the med tent and IV (perfect recovery)

new swim ramp start 

Race was good!   Finished strong, felt good after the initial bike sluggishness.  Fueled well - 600 calories steel cut oats and apples at 6am. Bike- 48 oz water only, 1 bottle with Osmos + caffeine and salt tabs.  3 bonk breakers=  750 calories on the bike 2:57.  Belly was good running so fueling was spot on.   Left my gels in T2- argh!  So ran 6 miles on water and salt only and was bonking hard-  was afraid to take a power gel so tried to eat, yes eat a power bar while running on dirt in 90 degrees, but I knew I needed calories.  Ideal NO but it worked.

Wildflower Awards Ceremony is great fun....beer, wine and lots of energy!   And being on the podium is fun too.

TCSD dinner was awesome!! Grilled veggies, chicken, organic lettuce, pita, hummus, tzatziki and more.... I ate and ate....while everyone was now celebrating with wine and beer and ducked out and crawled in bed. After all had #2 on deck.

John ran the course (behind me) , cooked for 5 + hours and drank around the campfire until 11.  We both woke up feeling the same- as if a truck hit us.  He got to clean and pack for 5 hours and I ponied up to race.

Could not stomach the oats so ate a giant chocolate Costco muffin for breakfast.  Swim went off and within 200 yards my goggles unraveled..totally.  I lost my Aqua Sphere Kayenne goggles in transition on Saturday so these were XXX back up goggles..  Crap I am treading water and trying to re thread the goggles- not working.  I was freaking out.  Finally I gave up - sort of tied them and headed off, water flooding in and I am now swimming off course, tapped by the paddle boarder. This was pretty much the tone for the day.  Out of the water and the steep ramp I jogged up Saturday i was leisurely strolling up Sunday. Sitting in transiting pondering do I do this?  Shoes on and I am jogging, not running, to the bike.  T1a I am sitting again, it just felt so nice, putting on my shoes and and then off we go. Climbing Lynch hill I knew my legs were shot- so I just rode along ....passed my many and a few I was so alarmed I picked it up but eventually sat down and pedaled along. Decided to have fun.  Also realized I had no nutrition on my bike but thankfully there was PowerBar wafer cookies (interesting nutrition but tasted good- went along well with my muffin)  Onto the run.  Mile 1 is up 600 feet  in the sun and i was not running or jogging but walking. Once i crested the hill I was able to run sort of and jogged along and finished. That was hard!

Glad I did it.... nothing stellar and I did not push too hard for fear of hurting a lot  of injury. All good....drive home was rough.  Monday I felt like another truck hit me and backed up but today I feel pretty good.  So onto Whistler we roll.

BONUS!  My foot held up....19+ miles of running in 2 days and it feels good!  I am sooooo hoping it holds.

good fun...camping with friends, making new friends, seeing old race friends and having my hubby along....it's what life is about!   Thanks so Nytro for sponsoring the Women's Elite Team!  Champion Systems for our nice kids, Betty Designs for making us look good, new Oakleys and Giro.  Bonk Breaker- my nutrition of choice!