Garmin swim rant....

I am 99% sure I have ranted on this before...but I am ranting again.  

Yes, a Garmin is great for tracking your swim yard!!! Yes, a Garmin can track your times.  NO, you should not be hitting the button every time you come in and send off. 

As a masters swimmer and a masters coach the #1 observation I have on this topic is in lane 1 and lane 2, the 1:15 and 1:20 send-off lanes, I see 0 as in NO ONE, pushing buttons as they come into the wall or as they send off.  What I do see coming in is tough and look at the clock and an underwater streamline off the wall that does not include pushing buttons.  

#2 the intervals are tight (when swimming on base or even more on -5) the focus is on swimming not buttoning (new word I made up)

Learn to use the clock and understand your times.   

The further down the pool, as in lanes on a slower send-off, the more I see of obsessive Garmin button pushing.   Connect the dots...

Sure, use the Garmin to track time and distance!  

If you have set you HAVE to remember the times then likely is an all-out hard set and use the  "button pushing" effort to streamline and get to the wall faster. 

I had a soul-crushing swim set this am.  LOTS of ALL OUT, did you get ALL OUT, 25's.   I can recall my times for 30 x 2, not each one but I could report back to my coach where I came in for most of them, how I felt gasping for air , and what the progression was.  I started my Garmin when I dove in and stopped it when I hopped out- I have total swim time and yardage and I use my brain for the rest. 

Got it?  
Any ??? 

When the off season is moving to THE season

I started this blog Jan 2 and now it is Feb 5, fkc!  I have tried to finish is so many times... every time I need to edit it a bit due to lag time.... but I am putting it out there now. 

I wrote this article for D3 Multisport-   https://tinyurl.com/y9s3v3pu 

 " The Off Season is Ending, Now What?"   You can read the article above for more insight but it has generated some questions and thoughts from others.

The bottom line is that its almost February and regardless of whether it is -30 or 88 degrees it's time to get focused!   Sure there are the exceptions but most are looking forward and 2019 is upon us. 

If you have not laid out your season's goals, its time.  I have all my athletes do it and we review them.  At the minimum identify your A races and goals for each-  whether those be time goals, nutrition or mental goals, lay them out.  I encourage a stretch goal (go big), a reasonable goal and what if everything happens plan.   So call it A and B goals, I don't do C goals, but I do think about how to handle "THAT' race, you lose your goggles, your chain is off and you have a flat, you drop your nutrition, you forgot socks and you hit 11 porta potties- what will you do?  Quit or roll with it.  The big goals are good to have- I have mine printed out and on my trainer and in my bathroom- a daily reminder of what I really want!  

You are "fat"  I put this in italics as I am sure you are NOT fat, you may feel that way due to some extra holiday lbs.   Well, get on the scale, assess the damage and then figure out what needs to change.  Likely you gained it in 4-6 weeks, so take the same approach to lose it.  The best way is to log your food and drink!  My Fitness Pal.   OR maybe you need to gain muscle?   What are you eating and when?  

What is your weakness and what are you going to do about it?  If you complain about your swim every year, but you continue to swim 2x a week on your own and say you are a terrible swimmer then guess what you will have the same swim.  Is it the bike or run or strength- what is YOUR plan, that is different, from last year to get better?

Asses what worked last year and what did NOT.  Don't keep doing the same thing and expect a change in performance. 

How about life goals?  Do you need more sleep? if yes, how will you get it? 

Alcohol-  people can argue all day on whether it is good or bad.  Honestly, it does not really matter - what matters are your goals?    I can argue that it does not help you lose weight nor does it help performance.   Only you know if you need to or if you should cut back.  I do encourage everyone to quit for 3 weeks- give it a go.  "test the brakes" per se.

I don't encourage you to QUIT everything- it's just not sustainable.  More along the lines of this below- when we do extremes it generally works for a few weeks and then you don't just fall off the wagon you are eating 3 boxes of thin mints at midnight with a bottle of vodka.  

NO	YES
Cut all sugar	Cut processes sugar- candy, sweets
NO processed foods	Limit what you eat out of a package when possible
NO alcohol	No alcohol for 21 days but if you  have a beer don’t flip out
I’m getting up every day at 5am when you have been up at 7am	3 days a week I will get a workout done before work
Lose 20 lbs	Lose 5 lbs – 1.25/week
Train 20 hours a week (when you have been training 5)	Increase by 10-20% /week

Be smart, get on track and get after it!  

Ironman Cozumel

The goal was run well, nail my nutrition and KQ.  Well I KQ'd!  But did not run well and as for the nutrition, the win was I did not puke or have diarrhea (which I have at every other hot humid IM) the lose was I had severe leg cramps for 23 miles, likely an electrolyte or salt issue.  So that is STILL a work in progress,

Let's break it down. 

SWIM- point to point with the current, advertised and reported to be "amazing, like an aquarium,  #1 Ironman swim"    Due to a NE storm we had a lot of chop, the marine life I was was mostly plastic bags and trash and the sea life were jellyfish.   I was tangled up twice in lobster pot ropes so I suppose that was a bit of a challenge.  It was fast for sure but not "amazing"   52:33

BIKE- 3 loops, lots of wind as promised.  I actually loved the bike courses.  9 miles protected with a tailwind, then 9 miles crosswinds, 9 miles headwind - paying for the tailwind.  I felt great on the bike from start to finish.   Sure the wind was tough, sure I got tired but each lap was consistent and I did not drop power towards the end.   

My nutrition plan was nearly spot on, other than forgetting the GF jelly sandwiches and having to sub gu's, the rest was as planned.   Each lap was progressively warmer 78, 86, 89 degrees and with increasing winds.   The big rides in Ocotillo primed for this long hot windy bike ride.    Aid stations every 10 miles and well stocked with bottles of ice water which I poured over my head, down my back.   I got a new helmet  The Giro Vanquish Aero Helmet and I love it. It is not the most aero helmet but its super light and has a lot of vents for cooling.  Knowing I overheat I am willing to sacrifice a bit of aerodynamics to keep my body cool.   I finished the bike feeling strong and happy with the bike split 5:34:46.  I rode at 70% and VI 1.01 so I SHOULD have been set up for a strong run.

RUN  I headed out feeling great!   light on my feet, cooled down with my long sleeve cool shirt, hat and running shorts. Holding back and feeling like this was going to be the run I have been working towards.  At mile 3 it felt like someone grabbed the inside of my thigh just above my knee, as in I nearly buckled. Wow, what was that?  I tried to shake it off and kept running.  By mile 4 the pain had traveled up to my groin and I was trying to figure out what the heck was happening. It occurred  to me this was cramping, something new and it was not fun.  By mile 6 it was both legs and WOWZA this was going to be interesting.  I was miserable and it got real so fucking fast that this was going to be a mother of a run.   I knew I had a solid lead but with the pain, I was in I began to worry.  My focus became run aid station to aid station and just survive.  John was amazing, supportive and all over ( in fact he ran 30 miles that day) but I was in the hurt locker and was trudging along.  I was worried I was going to get passed.  This is the part of Ironman that is so mental, it was staying in the moment, using the mental tools (many of which came from The Brave Athlete- Calm the Fck Down and How Bad Do You Want It ) So much of Ironman is mental.  I have an arsenal and I used many of the techniques, thumb tapping, counting to 100, visualizing Roo running, knowing that my body can go further and on and on.  I have 0 pictures of me running because John said I just looked miserable.  Even the final 2 miles when I knew I had the win, it was so fcking hard.  The magical finish line which was up a giant ramp into lights that were blinding was a struggle. I crossed the line and was heading down the other side and could see the catchers like 50 feet away and then it got dicey, black spots, weaving, I hit a barricade and lights out.  Wheelchair and med tent.  They were quick to tap the IV and I was panting like a dog so out came the O2 and the cramps were seizing up so then came some magical Mexcian spray that was lidocane, anti-inflammatory and who knows what else.   You could see my legs still working it was crazy.   The added something to the IV and finally, the cramping stopped.   My temp was 102 so my core was hot.  

To say I am disappointed with my race would be an asshole thing to do as I punched my ticket to Kona.  So yes I am happy with that but am so disappointed in my run but I am damn proud of persevering.  It was awful but quitting was never an option, it was about survival! 

Would I go back to Cozumel- NO.    Did I have fun ? Yes with John, Monica and Cindy we had a blast- lots of laughs from the 3 ft salmon to the 9th meal of rice, to the swim cap on the water faucet to be sure we did not accidentally use the tap water, the lack of building code in Cozumel, the post-race nachos and beer and the AM spiked smoothie-, Marty the 3ft iguana in our backyard, the compound we lived in with metal gates and bolts....  we had fun! Racing with friends and in this case also my athetes is a double win.   

For the race- my recommendation is to rent a house-  it is crazy inexpensive, near the finish line so you can walk to reg, walk from the finish.  We rode to bike drop off and taxi to swim practice. I like to eat my own food pre-race, especially in a 3rd world country,  and it's a lot of fun to have a group in a house.   We stayed in hacienda sombrero!    No car necessary.   Fly into Cozumel NOT Cancun, even if you save $$.  Taking the ferry over is a pain and with the storm, we had people we sick as dogs.  I used Tri Bike Transport as it was only $100 more than on American Airlines and I did not have to worry about my bike not making it due to weight on the plane.  On Cindy's flight, 15 bikes did not make it.  Also, you run the risk of damage in when you are on an Island there are fewer resources to fix it.   Post race we ate and drank on the town- which is probably fine all the time as tourism is their survival.   I am thrilled to say NONE of us got sick!!  Thank goodness...  

And now.... eating gluten, drinking alcohol, eating cookies.  A much-needed offseason or really some nonstructured time.  Today I rode 2.5 hours on my road bike and did not care about power, nutrition or hydration.  I had leftover pie for breakfast and a PBJ on the bike.  When I am regimented for so long I need a "pass" for a bit to just not care about how many g of protein I am getting, how many electrolytes, micronutrients....blah blah blah!  

December will be great- tons of travel!  First up is a very cool conference next weekend! Outspoken - Women in Triathlon Conference next weekend.  Outspoken is an opportunity for women in triathlon to connect with like-minded women, hear from industry leaders, and develop leadership skills related to their role in triathlon. The summit will provide a rich forum that will develop strong voices, inspire others and advocate for change in the sport you love. Together, summit attendees will work to elevate women's triathlon and women in the business of triathlon through partnership, community, a focus on solutions, and skill development.

From there to Reno for my other job.  Home for a few days then to Tucson for Johns marathon!  Then 2 days in Coronado for work and then to Boulder for the holidays!   Fun times... As for 2019- more on that later  

It's OVER

#TGKIO

Wanna take a guess?  Thank God Kona is Over.  I am not going to lie; I had some major KONA FOMO last week.   I know I did not race this year to try and KQ, but regardless, I wanted to be there.  Race week in Kona is simply fun.  There is a buzz that is indescribable; there are reunions with so many friends and competitors that I only see once a year if I go.  Walking down Alii and seeing familiar faces is what makes the week.  Eating a Lava Java, checking out the bike porn, pro’s running up and down the road, the nervous energy of the big dance.  Add the Insta and FB Kona spam, and I was cranky. So there, I admitted it.  I realize my life is blessed and that I can be “upset” about not being in Kona.  My health is good, my family is healthy and happy, and we have what we need.  I have perspective FWIW.

But come Saturday I was all in for the master spectating.  With a modified workout due to rain and a bit of a recovery week my Saturday was a trainer/run/trainer workout it was the perfect day to watch Kona!  Trainer sesh #1 was too early for Kona.  Run was long and tough – but whenever it was getting tough, and my attitude was slipped I channeled Kona!  Back to the bike and we had Kona Live on the flatscreen.  The coverage was great this year, although I think the men’s race, received much more air time.   I was glued to the screen until the final female pros were running in.  Watching the best in our sports gut it out, some making it look effortless and others showing their sheer agony.   The commentators did a great job talking about bike form, run form, etc.  Always too much to learn.   I wish they had spent more time on the 2-7^th place of the women’s race which was fantastic.  Watching Rinny move her way through the field,  Anne Haug’s running form unchanging from mile 4-24 to name a few.   It was a record-breaking day and fun to watch!   But happy we are past it 😉

My takeaways from IMWC 2018

• -          It was the best, fastest year ever and never ever will it be that calm or fast again, ever, ever ever, ever.
• -          Lange is an aid station hustler.  Watch this – taking the 2L bottle of coke.  Every aid station he was a master at cooling, drinking, sponges-  lesson for IMCOZ
• -          Did I mention it was a calm fast year
• -          Watching IMWC is more enjoyable than racing, but I’d rather be racing
• -          It was a fast calm year
• -          Run form- Fck the solid runners DON’T lose their form  #workinprogress
• -          It was a great year to race in Kona
• -          You NEVER know what is happening to others on the race course- Tracking I watched some super solid runners get off the bike in the top of their AG, and a few DNF’s, a few blew up, and a few crushed it.  You NEVER know, so DON’T give up. 
• -          It was an amazing day
• -          Longer sleeves on the bike and run--  sleeves to elbows and nearly to the knees
•       Swim like Lucy but run like Anne

So what else…I dug a grave, crawled in and was too tired to cover myself up.   Last week started off rough with my Tue bike/run workouts and “we” hoped a few aerobic days would be good for a solid weekend.  Let’s just say they were not.  Saturday was a strugglefest in many ways!  I got it done but it was NOT pretty, paces off, everything hurt.  It was that kind of feeling that I have had over the years of “being on the edge” as in something will pull, tear or break if I don’t let up.

It’s hard to raise my hand and waive the white flag.  I saw what Mike had laid out for me and wanted to be able to hit that training but knew in my gut that it was not a good idea.  I sent a text with a lot of expletives and then followed up with an email that was hard to write, but necessary.  Outlining how I was feeling and what was up.  This is WHY I have a coach, he listened, responded and laid out a few options for how to handle the next few days.   I had a bit of travel, so that was convenient.  I opted for 2 days OFF, as in NO swim, bike, run.  And then an aerobic day and a plan of a tough trainer workout today which I started and knew I was not there yet.  One more day!    The “old” me would have rolled through it, “sucked it up” and wound up injured or in a deeper hole.  As hard as it is ONLY the athlete knows how they are feeling and you must raise your hand and tell your coach.    I share this, so my athletes know I break, I don’t hit all my workouts, and I take days off.  More is not always better!.

I am heading into a big 3 days- 5 hours x 3 days and hope that the time off will allow me to crush the workouts I have laid out!   A bit of unconventional training this weekend, challenging differently and will be “fun”   One day at a time.  One week at a time.   IMCOZ is on the horizon.

Racing at 95% vs. 105% is always better. If you are overcooked, you cannot dig deep.  Racing an IM is about how deep you can go, how long you can suffer.  Watching the pro’s in front, they make it look easy, but watching the others, you can see the pain, suffering and the deep desire to hold their place, move up or pass.  (even if it was the BEST year in KONA EVER) 

Ironman training....I asked for it

Mile Repeat Crew

Remember, not too long ago, I was eager to start IM training.  Well, let's go back and take that away.   In all seriousness, I love most of it.  If it was up to me, as in I did not pay Mike, I would be riding 12+ hours a week, running 4-5 days, swimming 3 days and training well over 20 hours at an all-day pace.   I tried self-coaching and let's just say after 8 weeks I had to beg my previous to take me back.   Some self-coached athletes don't do enough, some do too much but mostly we don't do what we don't like to do.  For me, that means longer runs off the bike, the trainer and strength.  Without the accountability and for someone else making the plan, I would not get it done.  I would train myself into the ground, but not in the right way. 

So as we roll 20 hours weeks here I am in the mode of 1 day at a time.  Each workout I need to be open-minded, give it my all and go with it.  Some days I am shocked, as in last Tue my mile repeats went smashingly a bit under target pace with an effort that was sustainable and today well fck me.   We added 1-mile repeat to make it 5, the pace was over the target pace and the effort was ridiculous has in too hard to hit the pace.   

Tuesdays are generally trainer/mile repeat Tuesday and it was rough.  The trainer workout is first and starts at 4:30am and I was struggling on the warm-up and let's just say it did not get better.  The 108% efforts were coming in at 100% and as I was crafting a text to coach about how tired and sore I am, how I want to nail the run .... I stopped and scrolled through Insta only to see what feels like ALL MY friends in Kona!   That was the fuel I needed.  I dialed up some music, Eye of The Tiger, which was THE only I played before every big swim in HS and College, grabbed my IMWC towel given to me at the finish line in Kona and sucked it up.  Its NO fun missing EVERY interval, but 100% beat the heck out of 0%.  I made a deposit in the training bank and was off to the run.  As Des Linden says  "just show up"

GWl + Desanco on a weekday

Tuesdays I run with my athletes- either hill repeats from my house or we need on Neptune (flat road along the ocean) for speed work and this week was a build off last week to 5x1 mile with 1 min rest.  

Today was tough from the beginning.   My GI has been wonky since Sunday and this AM was acting up, my legs were cooked and the pace was tough.  I used the workout today to channel what many of my IM runs are like, tough and painful and they are all mental.  It' often comes down to who can suffer the most, and I practiced that today.  The pace was off 5-7 sec/mile but the bigger lesson was I was not far off and just kept going.  The same mantra for race day, just keep moving!    This is a recovery week, per se, HA, after today, Wed- Fri is super chill and then Saturday is a big one.   I am going to channel Kona for that one.   

6 hours in Ocotillo- hot and windy!  #imcoz + hour run OTB
Deposit in the bank 

When the watts or pace come easily it's all rainbows and butterflies and is easy to think this is what race day will be like.  With 15 Ironman races completed, I can tell you, that most are more about enduring pain and suffering, so preparing of that is key.   When the workouts get tough, miserable, that is when you pay attention, how are you managing it, what is your mental state, what can you do to get it done?   

After all that I had a strength workout but I had to get focused and get some work done.  Around 4pm it was easy to start justifying why NOT to lift, so many great reasons.  Instead I scrolled through Inta to see everyone in Kona and I was out the door with a new Spotify playlist and got to work!  

It's easy to see make training look so easy and fun on social media, but it can be tough and that's the purpose of this post  It's also mental.   I get nervous for workouts and certain training.  I can see a 7-hour bike ride and not flinch, but a 2:30 run and I am nervous.  Whereas my training partner stresses over the bike.  It's fascinating how each of us has our pain point or stress points in training.   We need to pay attention and continue to work on those. For some its the swim, some bike, and others the run!  It's what makes this sport so exciting, complex and always room for learning!    

Where is your mental challenge?  What tools do you emply to stay tough and get through what you are worried about? 

As for Kona, not going to lie, I have major FOMO!   Race week is magical and so much fun!  

Santa Cruz 70.3 .... a literal sht show

Not kidding.....so I suggest unless you are into triathlete gore stop reading now.  I started this race report in the usual fashion and will perhaps return to that one to give Santa Cruz a solid write up, because the race rocks!  It quite possibly my favorite and I have done over 20!

Pre race D3 action 

The bottom line is...newsflash  DONT eat 3lbs of sweet potatoes the day before a race.  No kidding. I am trying to follow my nutritionist fueling plan which calls for, what seems like an impossible amount of carbs.  The goal was 510g Friday and  575g on Saturday.  For the record- that is A LOT, seemingly impossible. I have yet to achieve this and now need a call with Jeff this week to figure out how to get that many in!   My plan was white rice, coconut oil, and salt + sweet potatoes, GF animal cookies, a bit of protein and lots of fluids.  I burned the rice (on the HoJo stove)  and was lazy and did not buy more thinking I'll be okay with sweet potatoes.  Dumbest idea ever

Race AM I felt great!  Despite the fact I had a monster training weekend last weekend and only a 5-day taper.    Swim rocked.  26:54, anytime I break 27 I am super happy!  This swim is easy!  0 waves and a giant rectangle, if you botch this one up, you are in trouble.   LONG transition on painful feet to a stunning bike course!  Just over 2k of climbing along the stunning CA coastline.   Fair course but nothing crazy hard and just so pretty.  The weather was perfect, 60 at the start and maybe 75 high with fog in and out on the bike and then sunny and clear on the run.  

Nytro Women

So the run.  I started off feeling good, legs a tad tired but all was good.  Mile 4 my stomach was not quite right and I was worried OK mild panic  by mile 4.5 it was clear I was going to need a porta pottie.  Mind you I am running in a one-piece kit that has sleeves to my elbows.  The kit is not easy to get on and off in a hotel room let alone while running, sweaty and on the verge of pooping. We are on trails so the terrain is uneven fall altert and I am paniciking wtih every step that this is not going to end well.  Now that we are in the preserve there are NO porta-potties, no aid stations and I am dying. I am sweating from racing, I am sweating in panic of what is going to happen and my run form is altered as I am holding my sphincter.  I get my kit down to my waist, side note I have the oldest stained sports bra on, not one matching my kit but one that looks like I found it in the gutter, but that is the least of my worries.    Full panic is setting in as I realize this is some kind of low bush preserve, nothing for 2 miles is over 18 inches tall, where are the f'ing trees.  I run past a guy who says "gosh this is beautiful"  and all I can think of is I am going to be THAT girl with poo running down my legs for 7 miles, what view?  Well waiting to get out of the preserve is not going to happen and we are having a full 911 so I leap into some bush that is maybe a foot tall and well... you know.  I run out and realize I have not left it all behind.  So now I am like pigpen with a swirl around me and I am dying.  I cannot pull my kit back up over my shoulders, I'm sure I have poo on my back and my legs are now cramping.   Some guys says "Woah what is that smell?"  I pick up the pace and just keep running.

All I want is a shower, not likely, so the next 2 aid stations I take every cup of available water and am washing it down my back, my legs, anyplace ...OMG it was awful.  So now we are mile 9, I lost my salt tablets, shocker!  And I have missed 2 aid stations due to sanitary cleanup and I don't feel so well.    Thanks to Ironman rolling start I have NO idea where I am in the race and at this point, I frankly don't care, but I soon care a lot and do what I can to pick up the pace and get to the finish line.  One mile at a time so very thankful my kit is mostly black, all I can think about is finishing on the beach and running into the ocean.  

Finish! Yea... I see Jay he tries to hug me NOOOOOO, I see Riley she tries to hug me NOOOOO and then she says "mom, what's on your back?"  I silently cry and walk into the ocean.  

Despite all that I had a killer race!   Great swim, my bike was strong and spot on and well my run was a sh#t show for real but it was good enough for the AG Win.

I would post my nutrition for the race but well.... we know how that worked out!  

The weekend was awesome- road trip with Liz, hanging with one of my athletes Cindy, who rocked her race, Scott another D3 athlete, lots of SD friends and the best of all Riley!  We had tons of fun and a killer dinner Sunday with likely too much wine. 

11 years inot this sport and still learning!!!  Next time BUY more rice dummmy!  

0:26:54

02:38:52

01:52:06

05:05:21

On Racing AG Nationals

D3 crew eating  pre race lunch 

This past weekend I had the opportunity to race in Cleveland, yes epic Cleveland said no one ever, apologies to those who live in Cleveland.    I’ve historically passed on the opportunity to race this race primarily due to my focus on Ironman and 70.3 racing.  With this year being about “something different” and my coach forcing strongly encouraging me to race, I decided to go for it.

The training was not 100% Olympic Distance focused as I did race Whistler 70.3 2 weeks ago and I am FINALLY starting Ironman training, but I did my fare share of short and hard on the bike in an attempt to get accustomed to 90-95% efforts on the bikes and well my run, we tried.

I booked a place with Coach and one my athletes in the “not re-gentrified” section of Cleveland.  Literally next to the airport and under the flight path, this turn of century house was just fine.  Affordable indeed, clean and actually worked well for the 3 of us as we were up early so the planes did not bother us. 

Getting to Cleveland is not easy as in no direct flights and well its further than I was thinking, as in nearly all day travel  +3 hour time change.  So, we settled in Thur PM in time for dinner after hitting the Whole Foods!  YES 3 miles from us - so a big win.  Whole Foods can make up for a lot!

I had very little anxiety or nervousness, which has been the case for this year to date,  saving it all for IM COZ.  Friday was a nearly all-day event .  We started with swim practice, in the lake that was just closed for eColi and was 78.5 degrees so no wetsuit, did a quick spin of the run course which was NOT flat – legit for sure, a team D3 lunch, registration, bike check in and well that somehow nearly took all day. 

We settled in early and cooked at home and off to bed. Up and out by 5:15, we ubered to the race due to logistics and our driver entertained us with stories that included his pistol, his dog killing a deer and the SWAT Team.  We are very far from Encinitas!  Onto the race venue for the announcement the water temp was 76.7 so it was wetsuit legal.  I am very sure they put an ice cube in the water with the thermometer, once again dumbing down races to make sure they are not “too hard” The water was HOT.

I was wave 13, so I have 1 hour 34 min to wait which was fine as there were plenty of people to hang out with, warm up, nearly watch the 1^st wave finish the whole race and for the wind and chop to pick up.  The calm lake at 7am was chopping and wavy by 8:44. Water start, and we got out fast!  I was on the feet of another competitor and we were swimming flat out and it was choppy as can be.  Silly me thinking like an ocean that once we got past the “break” it would flatten out, but the wind was picking up and it was one of the tougher swims I have done with wind and chop the entire way.  Course was long 1700M vs 1500 and times were slow.  25:55 and a longish transition but I was quick and on the bike.

40K is all out and I was getting after it.  First U turn the volunteer was blocking the signa and waved me right, Fuck I am on the run course and everyone is Uturning and I am riding down a hill, turned around, rode back through the runners and was back on the course, extra .3 miles, which in a short race can make a difference.   I was hammering to repass the competitor I had already passed early on.   The first 6 miles the road was shitty and the scenery similar and then it was smooth roads and quite nice, just after  the turn I passed her and was doing all I could to hold onto the lead, knowing how fast the runners were behind me.

T2 in and out and onto the run and well just did not have my run legs.   It was a struggle, so I turned my watch around and dug deep and did my best.  Around mile 2 the eventual winner flew by me and just after mile 4, 2^nd place came by and I was hurting.  I could see 3^rd gaining on me and I just did not have it. she passed me just after mile 5 and that was the steepest hill, I did not have the mojo or legs to power up the hill and stay with her.  Looking back I am wondering if  I gave up but well my HR was 181 so no I did not but I was definitely dehydrated and had nothing in my legs, so then it was my goal to NOT get passed again.   Quick finish and a short run course- THANK YOU USAT!  But well it was not a stellar finish and everything went very fuzzy and spotty at the finish line.  I had them take my temperature and it was 101- I was way OVERHEATED!!!  My error, I only had 22 oz on the bike and needed another 22 oz and the run course was so crowded I missed most aid stations.  Dehydrated for sure.

I was honored to stand on the podium in 4^th – Way out of my comfort zone an happy place of long distance racing and I did not take my slot to Worlds in Switzerland- as lovely as that sounds, I have other goals for 2019. 

We found and AMAZING place for dinner and really wanted to drink it up but Mike and I had the sprint the next day so we ate up instead and consoled ourselves with chocolate and Ben and Jerry’s.

Groundhog day on Sunday and in the car 5:15. Arrived hoping for NON Wetsuit but instead we hear NO swim! What?  Ripcurrent? In a lake? Are you kidding me?  I guess it can happen and with the tragic passing of a competitor the day before, nothing to do with currents or water temp but a heart attack, I am sure they were playing it conservative.  Ok so the race was now 2.5 Krun/12 mile bike/2.5  -seriously this is what I dread the most in this sport.  So, 2 choices, don’t race or change the mindset and roll with it.  I went for #2.  And I had 2 hours- yes 2 hours to think on that.  Wave 14 today so I got to watch 1000’s, not kidding, start and finish the race.    Finally, our turn!  TT start on the run, 4 at a time.  Off we went and holy f they took off running, I got after it and ran 7:04 for the first 2.5K and that put me in 4^th! Lol so onto the bike, already in 4^th, I went to work with what I had and that was not much, tired, tired legs and watts were about the same as Saturday.  So, lets just say I was no reeling in people, managed to pass one.  Onto run 2 and I was cooked, up that dang hill again and there were a LOT of F-bombs, how can 2.5k hurt so much!  I did the best I could and ended up 7^th.   The difference between3-7^th was all in minute, but with the TT start we were not racing head to head, no excuses, it was just how it was.

All in all- the weekend was a blast!  Really happy I did it, over 5000 athletes over the 2 days.  We ate our way through Sunday. Amazing breakfast spot near the race Toast OMG it was like being in Encinitas.  Fried eggs, spinach, sweet potatoes over thick buttery sourdough toast!  Nap, chocolate and a decadent Italian dinner with wine, homemade pasta with scallops, spinach, garlic and a lot of butter and cheese!   You gotta let go sometimes and it was just plain good!    I was out of my comfort zone again, trying new races as planned and had so much fun with Coach, Cindy and the other D3  + San Diego friends in town,  It’s why we race!

Race nutrition for an Oly

4:30 wake up

24 oz fluid + Right Stuff 

Coffee + coconut milk 

Breakfast=  2 cups of rice + EVO + salt which I started eating at 6:30 since my wave did not go off until 8:45

1 Gatorade Endurance Energy Gel pre swim

1x 24 oz bottle with 160 calories Gatorade Endurance Cherry 

Run 1x GE Gel

All was good but needed more fluids on the bike - another 12-20 oz with Nuun would have been ideal !  I was finished with my bottle at mile 12.  Ooof- bad move on my part.