Ironman Copenhagen 2017 Race Report

7 Sep

In hindsight, I’m not sure that 2.5 days/ 3 nights is enough time to get my body adjusted to the time difference. Maybe 1 or 2 more days before would have been good maybe not. I’m not one for just sitting around especially in a city that I have never been to.

Dan tried to get me to relax and off my feet. But running around trying to figure out the bike situation was a big hassle. I had a nervous stomach before that got resolved but I’m not sure that it went entirely went away before the race. I didn’t have much of an appetite and definitely didn’t eat as much as I would have regularly done before an Ironman. I was way more anxious than normal before the race. Maybe it was the bike or the different country or the time zone. Who really knows!

Long story long about the bike:

I thought it would only be $800 to ship my bike. (There was zero way we were taking it on the plane with multiple flights and dragging it around Europe). After a little more research it ended up being $2K to ship it. Well shit! Now what!?

We had 3 plans:
Plan A: rent tri bike
Plan B: rent road bike
Plan C: buy a bike (and then figure out what we would do with the bike later)

2 days before we leave, Dan gets word that the road bike is having some sort of mechanical issues that aren’t going to be able to be fixed by race day! Agh. So plan B was out! He gave us our money back and said he had a friend that owned a bike shop. He may be able to help us out. Dan said we have a tri bike that might work we will keep you posted!

Friday morning: wake up with nervous/anxious stomach ache. Picked up the tri bike. It was too big. Cue: panic!!!!!

So Dan texts Mikkel (the road bike guy) to see if his friend can help us. We get to Capillini and Jan sets me up on a brand new Weiler road bike.

Let me tell you about the bike. It is beautiful. He said we could rent it but if I got any scratches on it we would have to buy it! (The pressure is on! Thinking about how the bikes are racked in T1 and then again in T2). It was a bike that I could ride! So I was happy. I rode the road bike and Dan rode the tri bike back to our place. I did a quick 30 minute shake out ride to make sure everything worked and that I could figure all the gears out! It rode real nice BUT the saddle was not comfortable….AT ALL! It was a stock saddle after all. There was zero I could do about it but hope my ass could handle it on race day!

The day before was pretty annoying. I needed to swim in the morning but we couldn’t take our bikes/bags until the afternoon. So we took the metro to Amager Strand to do re-con for race morning. I did a quick swim. The buoys were out but there was only 1 set. I thought that was a little weird. It was cold but not awful. I had only been in OW once since Victoria. (Hope the swim goes well) 😉 there were a ton of weeds. I didn’t think it was a huge deal but I thought there would probably be people who didn’t like that.

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We went on with our day. Then back in the afternoon for bike check in. More annoying stuff. We had to have our helmet on and fastened before we could go into transition. We couldn’t take it off until we had racked our bikes. Just more walking around instead of resting!

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I definitely didn’t do a very good job of resting. We went out and did stuff. On foot, on our bikes. Oh well.

Race day!!!! I slept ok. I got all of my breakfast down. It was off to the strand we went. They had given us 2 tri tattoos bib #. I didn’t know where we had to put them. I ended up forgetting them and when we got to the beach I asked the “info” desk about body marking.

Me: I forgot my bib number tats
Info man: do you know your bib number?                                           Me: Yes
Info man: do you have your chip on?
Me: Yes
Info man: ok you are good to go!

This was my first triathlon ever not being body marked. It was nice!

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It was chilly. I got into my wetsuit and dropped my bags. That was another funny thing. You had to ask for special needs bags. I guess it’s not that big of a thing here. We just put them in the back of a mini van. It was pretty funny. I saw Dan for one last kiss and I was off for a quick warm up.

Swim: 1:05:36 // 1:41/100m (5 minute PR) bam!
This was my first non-mass start and I was pumped. It was a self seed. At check in you just asked for the color cap you wanted for the wave you were going to swim in. I was in the second wave 1:06-1:11. Then within the wave they broke us down again. I seeded myself in the 1:08-1:10. I was getting closer and closer. Then we got into 6 lanes. Every 6 seconds 6 more people would go. IT WAS AWESOME! No pushing and shoving. I loved almost every minute of the swim.  I got into a rhythm fast and stayed steady!

We swam under 3 bridges and they had the meters marked on each of the bridges. It was kind of nice to know where you were at. I swam well. I drafted some (not as much as I would have liked) but enough. I sighted pretty good. I had a really great swim and it was super fun.

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T1: 6:01
A quick run up the ramp. There were no wetsuit strippers. Grabbed my bag. Here is a big difference in the North American races. There was a small change tent and you only went in to if you were doing a full change. For everyone else, there were benches outside to use. No volunteers to help you. I was fine on my own. I took a bit more time then usual. Liz said to be patient and get my heart rate down. A quick wave to Dan and a long run with my bike.

Bike: 6:25:47 // 17.4mph
I told my friend on a training ride a few months ago, I wish I could just go for a ride and not worry about the work out or the watts. So that is exactly what I was going to do. I was on a rented bike. I wanted to enjoy the scenery. Liz told me to be patient! I was going to be patient and enjoy the ride.

The ride takes you through town then, along the coastline, and then through the rolling hills north of Copenhagen. The only considerable “climb” is Geels Bakke (not sure if that is the road or the area). It wasn’t bad. It reminded me of the climbs on the IMWI course that are lined with people.  All you can do is smile. So fun!  The first loop was great. We did get some sprinkles of rain here and there. But the sun would come out and dry us off.

I was not comfortable on my saddle from almost the beginning of the ride. I was pretty sad. It was not going to be pretty by the end of the 112 miles. I stopped at special needs and I had forgotten I had put chamois butter in the bag for a mid ride stop. Perfect! I got to the next aid station and reapplied! It only gave me relief for about 30 minutes. THEN it started pouring. All I could do was laugh and just keep riding.

Their were lots of spectators on the course and families in their yard cheering for us. It was a really fun course. I think I could have ridden it all day long had I been on my bike. (Lesson learned)

I was nearing the end of the ride. I was all of a sudden starving with nothing left to eat. There was nothing I could do. (Maybe not eating enough in the days leading up to this was finally catching up to me) 😦

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T2: 5:24 (by far my slowest T2 time)
I saw Dan as I cruised into transition. It was a long run to the bags and then to the benches. Again I took my time in there. I downed a whole gel and hoped for the best. It was go time!! Again Liz said to be patient and get my heart rate down. Ha!!

Run: 5:11:51 // 11:53/mile
I was really excited for the run. I was smiling and positive. I tried to go out reallllly slow. My heart rate was so high. It wouldn’t go down. I thought shit I was definitely in trouble. I didn’t even feel like I was moving. I took at least a minute at the first couple of aid stations to see what I could do. The salt tabs weren’t working. The walking wasn’t working. I did start the coke much earlier then I usual do.

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Finally after about 40 minutes I was into zone 3 kind of where I wanted to be but I was I already in a hole x2 (HR + Hunger). I saw Dan and that put an extra big smile on my face. I was still feeling good. I talked to a Danish guy at the end of my first loop. That was fun. He was super nice and we chatted until the next aid station.

The second loop was pretty good too. I’m not sure where it really started to fall apart. Maybe Mid 3rd loop. I had some stomach distress and unlike in Victoria where I just ran through it, I actual stopped. I knew I would feel better and I did. I think in retrospect that is what hurt maybe my cadence or my momentum going forward.

Maybe I was too hungry or my heart rate was too high on the bike. (that was my only gauge since I obviously didn’t have a power meter). Something was off. Maybe it was the jet lag or the time zone or the rain!  I definitely don’t want to make excuses. I think I went into a funk and couldn’t dig myself out!

By mile 19, I couldn’t take down any more gels, I just couldn’t do it. I was eating crackers instead. I took another bathroom break…what was happening. Agh! Then it was raining. I saw Dan a few more times. He tried to get me going but nothing was really working. I was walk running just trying to salvage the rest of my race. I definitely gave up mentally a bit too.

I was pumped to finally get my 4th loop bracelet. Only half a loop to go. It was mind over matter….you have to get moving. Then it was pouring. Finally at the 25 mile mark, just go and get this done with. There was a lot of self talking.  Trying to pump myself up!

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And just like that after passing the finish line 4 TIMES, I finally got to go down the chute. As fast as my day started, the day ended. Ironman #6 in the books and my second fastest one to date.

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I’m thinking Ironman Copenhagen 2019…who wants to go?!
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Victoria 70.3 Race Report 2017

29 Jun

We had 8:30 ferry tickets out of Port Angeles Friday AM.  That means it was a 3am departure from Portland.  Zach, Dave, and I were on the road.  Good news was we hit zero traffic. #earlybirdgetstheworm  We had a pretty easy drive and ferry ride.

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Good bye USA! Hello Canada. Eh?

At least we got there early and did all of the regular stuff.  We had breakfast. Hit the expo early.  The weather was cool.  I was a bit nervous it would be too cool on race day.  We checked out the lake and drove the bike course.  Which I don’t usually like to do but it was Zach and Dave’s first half Ironman and that is what they wanted to do.  I was just there to enjoy the scenery and the ride.  I actually thought it was nice because there was some technical turns and the climb at the end of the ride was nice to see before hand. (It was a different bike course than it was in 2015)

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It was certainly a LONG day with such an early wake up call.

We met up with Nik and Devin for a carb loading dinner which was fun.  An early night for all of us!

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Saturday came and went with a quick ride and swim, racked bikes, lots of relaxation and time to reflect.  The water was amazing.  Perfect temperature.  I was ready and roaring to go.

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I’m pretty minimal when it comes to packing.  (This was a test run for Copenhagen.)

Race day! 3:30 AM came quick

Transition was fast//quick warm up//I got seeded in the middle of the 30-35 minute group.

Swim: 32:20 1:40/100 meters **2 minute PR**

Elk lake is amazing.  The water temperature was warmer than the air temp so it felt great getting back into the water. I can’t even express to everyone willing to listen that I love the self-seeded starts. CDA last year was awesome.  This year was even better.  We got in the water.  There was no pushing and shoving.  I got in my groove fast.  I sighted well.  I drafted a ton.  The buoys came and went fast.  The temperature was perfect.

This was probably my most enjoyable swim to date.    I don’t think that I could have executed it any better.  I got out of the water and had to do a double take on my watch. 32:xx.  What?!  It is obviously going to be a great day.  The swim set me up for a great race!

T1: 3:06

I had a sweet spot in transition thanks to being an AWA. (so there are some perks) 🙂 so I was in and out pretty quick.

Bike: 3:12:22 17.5 mph

Definitely the most disappointed about the bike.  I really shouldn’t beat myself up.  It was harder and more technical than when I did it in 2015.  I had a plan.  I executed the plan really well. (So I thought)  I stayed hydrated and stayed on top of my calories.  I didn’t want to go out too fast.  I really wanted to be able to run afterwards.  I enjoyed the scenery and had a really great ride.

The climb at mile 45. I had saved up just a bit for.  I passed a bunch of people and felt really good. The decent down was fuuuuunnn!! Scary but fun!  It made the climb worth it.

I felt like I gave it my all.  My overall time is not on my bike screen.  I thought it went by pretty quick.  It had to be a decent split but as I got off my bike and lapped my watch, I saw the 3:12 and thought….really…that slow…how could it possibly have been that slow. This is my strength!

T2: 2:07

I had to mentally get into.  I couldn’t let the bike get me down.  After not having the ride of my life, I couldn’t dwell on it, I had to go out and run! It was time to see if the heart rate training was working.

Run: 2:21:36 10:48/mile

The good: I ran the entire way for the exception of the aid stations.  I have never run the entire half marathon of a half Ironman.  I was pretty proud of that.  I thought I executed the run pretty well.  I was supposed to be in zone 3 for the last 9 miles.  I was running as fast as I could.  I was enjoying the shade and the scenery.  I was happy for the most part.  I just kept thinking.  Just keep going.  Keep it up.  You got this!! I’m always a little sad that a lot of the people who I passed on the bike, can just pass me on the run like I am standing still.  That is what I get for being somewhat fast in the water!

The bad: I had some stomach distress at mile 9ish.  I don’t think that it really hurt my time at all or anything for that matter.  I have never had stomach problems before and especially on race day.  I think it was mostly a fluke but who knows.

I also was trying to do math those last 3 miles.  Could I get close to a 2:15?  I thought I would be close but obviously my math was not adding up correctly!! ha!

I was happy for another finish.  I was happy to be done. I finally looked at my watch to see the overall time.  6:11! What?  How is that even possible?! I was sad!

It wasn’t the race I wanted.  I really did follow the plan and I left everything out on the course.  I can’t be that sad!  The plan didn’t really have time goals, only efforts.  Liz analyzed my data and my watts were too high(not by much) and the run was mostly in high zone 2.  I didn’t execute it as good as I thought! Maybe next time.  I just hate to be a slave to my watch.  I would rather enjoy the race than worry about those things too much!! That is why I wouldn’t make a good elite athlete. Among other things!! 😉

2 things to add onto that: I only had 3 outdoor rides before this race.  I think that is one thing that really hurt me not being able to train on hills.  I do think I would have been able to run faster if the run was not a trail.  This was just the tune up right?!

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I saw Devin and knew Nik had finished.  I waited for Zach and Dave to finish.  I texted Dan right away and he couldn’t believe that I was done. I said that is what happens when the race starts at 6am!!

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We had a nice time post race. No pictures. What is wrong with me!  We met a bunch of friends out and shared war stories!!

The ferry ride home was much more exciting.  Maybe because we were all more awake than the first time around.

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Onward to Ironman Copenhagen. 52 days. **gulp**

Shamrock 15k 2017

3 Apr

This was my 10th year running the Portland Shamrock 15k.  One of my favorites every year.  It is usually raining, windy, and miserable but this year….it was clear and sunny.  BUT this year they changed the course!  What?!  I was really mad…how dare them change the course.  They said it was flatter and faster than before.  I don’t think so.  It used to be flat, up, up, up, and then down, down, flat.  This year it was up, flat, down, up, up, down, down, up, down, flat.  Different.  I think I could like this course but I think that it will take a few years.

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I didn’t really know what to expect.  I have been consistent with my heart rate training.  I feel like it is hard to gauge if it is “working” or not.  Every weekend since RNR AZ I have run parts of the course.  Up and down Terwilliger.  Sometimes hill repeats…sometimes steady zone 2…and if I was lucky I would get to run in zone 3…which actually happened more and more as the weeks went on.  Ilana ran with me most of those weeks.  Each week got “easier” and “easier.”  Just more comfortable running uphill staying in the right zone!!

Sunday came upon us quick.  It was time for Shamrock this year.  I had a very welcomed recovery week leading up to the race.  I felt relatively good.  I was excited.

The loose plan was to stay under control and steady for the first 5k.  The middle 5k I could speed up but not get crazy.  The last 5k let it rip!  I didn’t have to look at heart rate or pace.  Liz wanted me running on feel.  Ilana and I “joked” about trying to average about 9:45s.  I thought there was zero chance of that….but you never know!

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Sunday morning we had a “leisurely” morning.  Our race didn’t start until 8:50 and we live close so I was meeting Ilana at 8:30.  The race usually starts at 7 or so.  It was really late in comparison to past years.

We ran into Sherrie on the way down there.

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We found Ilana and said good luck to Scott (who was running the half—starting 30 minutes later).

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We positioned ourselves in a great spot.  We got into the corral in a different area this year and we ended up being real close to the front on accident.  It took us about a minute to get through the start line.  It was nice not having to fight the crowd.

Now we all know the The Pancakes aka Dan and Leslie have a loving and friendly competition.  (Just keep that in mind)

We started off and not as conservatively as I would have liked but it turned out just fine.  Dan was running with us which was fun.  He was in and out of our conversation.  We were on a steady incline for the first 3ish miles.  Dan got in front of us at the aid station and Ilana asked if I thought Dan would be able to keep up.  I said I think that he might slow down once we start going up Capital which was pretty soon, about a quarter mile away.  I didn’t really know.  He seemed to be doing good.

We get up the hardest part of the course.  It was hard but we got through it.  Sure enough Dan was out a bit in front of us as we crested the hill.  We heard the bagpipers playing at the top.  Something that didn’t change this year.  The course was just opposite how we usually ran it.

We started cruising down Terwilliger at a pretty fast clip.  I was feeling pretty good.  Ilana was keeping track of the time.  I looked at my watch when the mile split came up.  It didn’t mean too much to me as I wasn’t really trying to focus on a pace.  She said we were doing good and the pace was “fast.”  We got back in front of Dan but he passed us at the bottom of the hill.  I pointed to Dan and said he was going to take off.  🙂 He didn’t though.

We must be close to mile 7 now.  AND we were about to go back uphill.  I was definitely starting to feel it.  We weren’t slowing down so it was getting harder and harder.

We finally got to mile 8.  We had some downhill at this point, which was awesome.  I took a quick glance at my watch.  We were at 1:17 and some change.  WHAT? I was definitely in PR territory.  I just had to keep it together for less than 15 minutes.  Ilana said we can definitely get to 9:45s.  BUT we were already busting a move.  We were running fast.  Definitely out of my comfort zone.  Hallelujah that Ilana and Dan were by my side…it was a race to the finish and I definitely would not have done it without them!

I saw the Oiselle cowbell corner and they were cheering for me.  I could barely wave but had a huge smile on my face.  The last .4 was hard.  SO HARD!!  We went for it.  Dan went ahead,  Ilana and I followed.  I left EVERY.THING.ON.THE.COURSE!  I PR’d (only 40 seconds but it was so awesome) and went sub 90 minutes for the first time.  I was so excited.  I thought I might puke just for a second when I went over the finish line.  I had PR’d and I wasn’t even trying for it.  I told Liz I would be happy with 92-95 minutes!!  Totally pumped! Shamrock 15K 2017 1:29:43 (9:37 pace)

Dan won the Pancake trophy yet again but it was a fun race!  BUT I took home the PR.  The weather couldn’t have been better either!  Until next year! #livelucky

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2017 Goals

12 Feb

Well my big goal was to have all my goals done by January 31st.  Since January has come and gone, I thought I better sit down and think about it!

  1. Do the best that I can do.  Train as hard as I can train. Race as hard as I can race.
  2. PR…I am looking for a solid PR at Victoria and Arizona.  I’m not exactly sure what that looks like now but I am gunning for a sub 2:15 run in Victoria and sub 5 hr run in Arizona.
  3. We are doing really well not eating dessert.  I’ve been feeling really good.  I’m sleeping better and my work outs having been great!
  4. Dan bought me the Run Fast. Eat Slow. cookbook for Christmas.  I am loving it.  I’m trying to cook at least one thing from the book each week.
  5. Continue to work on my mental toughness.  Like all my other training, it is a work in progress.
  6. Blog a little bit more.  I’m not promising anything but I feel like I always have these great ideas for posts and then I never get them typed out.

That is it for now.  Excited for 2017. The year is already moving at lightening speed.  I’m just trying to keep the momentum up!! 🙂

What are some goals for you this year?

OOPs I did it again…

30 Jan

Well it is funny how your mind set goes from NEVER  AGAIN to OK which one is next?!!

Lets go back to September 11th at about 4pm. I had started the IMWI run and I had a shitty bike ride and I was NEVER EVER doing another Ironman.  I told Dan!! (He reminds me every day of that moment.)  Now fast forward to 9pm that same day.  After having an amazing run and almost a sub 5 hr marathon I decided that maybe I would do another Ironman.  I have been wanting to do Copenhagen since 2015, so I thought 2017 would be a good year for that!! I just wasn’t going to be able to retire from Ironman without racing it!

So I signed up!!

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We are going to Europe!!  Our tickets are booked! There is no turning back!!

NOW, lets talk about Kona.  I have NEVER EVER had any desire to race Kona.  I would much rather spectate that one.  BUT Dan and I started talking about Kona Legacy.  I only really knew about it because we have a friend that is going for it.  Dan and I thought you only had to do 10 IM races…which is already a lot but I was 1/2 way there. HA, we checked and it is actually 12 races.  I have been wavering back and forth if I really wanted to do it.  But if I was actually going to think about it, I better start upping that number that I have done.

So I signed up for Arizona:

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It is going to be tough now that I have already started to think about Kona because once I start thinking about something, it never really goes away!!  I am definitely in trouble! (kind of like Copenhagen) 😉

I told some girlfriends that I was thinking about Kona.  I got this text the next day!

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In the mean time, I have pretty much decided to do Victoria 70.3 for my tune up.  We don’t really have a lot of choices up in the NW so that is going to be my best bet. Plus that is my PR.  This course is most like Copenhagen so I think it will be perfect.

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Good news is Ironman does an All World Athlete program which I don’t even really know what it means or that it will really matter but I made the bronze category this year. Woot Woot!!!  If I can get a better spot in transition then it will be worth it!

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Those are my big races for the year!  It is going to go by fast. It is already almost February!

Who wants to go spectate Kona if I get a slot?!

Swimming Lately + Todays 50s

21 Jan

Well I have been feeling really good in the water lately.  I’ve already had a gain in my threshold since starting with my new coach.  I’m pretty excited.  We do one threshold work out a week. Let me tell you that it is the only work out I dread all week.  It is super hard.    The main set is 1800-2000 yards.  It is typically broken up in 300s/200s. Sometimes 400s/100s.  But after everyone of those works out I have left the pool in a better mood.  More and more excited about this year.

I have also started an 8 week swim clinic.  I haven’t actually started it yet because it started last week when we were out of town.  So tomorrow will be my first practice.

I signed up because I really want to improve my swim stroke/kick.  Molly did send us a work out with a lot of the exercises they did at the last practice so we could swim on our own.  I did it once in addition to my regular swimming.  We will see.  It couldn’t hurt to try and improve in the early season.

Today was our annual 117(100+the year) x 50s on the 1 minute.  Last year was my first year. I really felt amazing today.  I had a great swim.  Not once did I think I wish I wasn’t doing this or mentally having a hard time.  I learned a lot last year to be able to exceed my expectations this year.  To think I was secretly wishing they had done this work out at last weeks practice, when I was out of town, so I wouldn’t have to do it. 🙂

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Todays practice by the numbers:

117 x 50s

234 lengths

5850 yards//3.32 miles

Led every 4th 50//led 64 lengths (this is approximate because I did a few extras)

Drafted 170 lengths

Drank 2 bottles of Skratch: about 1/2 bottle every 30 minutes.

Here is to swimming a shit-ton and seeing what happens this summer!! Any one do any crazy swims for the new year?

RNR Arizona 2017

17 Jan

After the 4th snow storm in the last 5 weeks, we were ready for some sunshine.  Too bad the entire 3 days we were in Phoenix there was no sun.  It did rain on Saturday but we were just happy it wasn’t snowing!

We did our annual see all the friends and eat at all of my favorite restaurants while we were there weekend + a 13.1 mile run.

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This race was much different than all the years in the past.  I am heart rate training now so all my running has been slow. Slow!! If you have never tried heart rate training, it is definitely different.  Since I started with my new coach December 1, there was no way to start the heart rate training and still run fast for this race.  I was absolutely ok with that.

Here were the instructions from coach:

First 3 miles—Easy; hold back

7 miles— Tempo; moderately paced

last 5K— I could go as fast as I wanted

My only real goal was to negative split.  (I was pretty sure if I followed Liz’s instructions I would.)

I didn’t have to look at my heart rate! Which was nice but it is usually a nice guide.

My friend Abbey, dropped us about 1/2 mile from the start.  We did a short walk, a short warm up run, and got in the corral about 10 minutes before go time!

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Dan and I started together and neither of us was real sure what was going to happen.  He hadn’t been training much and I haven’t been running fast very much.  We started out “easy” very conversation pace.  We bought some new wireless headphones at the expo.  We tried them out on our shake out run on Saturday and we both had problems.  I wasn’t going to risk it.  He thought he had figured out the problem.  But they still didn’t work and he put his way.  I put mine away too and we chatted.

We got to the 5k mark. I’m pretty sure slower than in any 1/2 I’ve done the last 4-5 years.  Which was fine.  I wanted to make sure I would be able to speed up the last 5k.

We kept running and kept chatting.  We sped up a bit.  Still feeling good.  At mile 7, Dan peeled off to use the portie potty.  I told him to catch up.  I would at least see him on the hill between mile 9 and 10.  I put my headphones back on and kept on trucking.  I of course felt like I was going much faster than I actually was! 🙂  I know I had dropped the pace a bit more.  I did check my heart rate at about 8 just to see where I was.

I got to the turn around point and saw Dan not too far behind me.  By the time we got to the bottom of the hill he had caught back up to me.  He asked if I was going to speed up and I didn’t think I could.  I sped up coming down the hill so there was no way I was actually going to speed up more than that.

I still felt relatively good.  I knew if I wanted to sustain the pace: 9:45ish it was going to be a hard last 3.1 miles.  I thought I would just see what happens.  Dan left me at about mile 11 to see what he had left.  I kept up my pace and finished strong.  He beat me by 2 minutes.

Dan is keeping the Fastest Pancake Award.  I thought I might have a chance but he was able to sustain the pace.  (To think he didn’t even want to do the half but really only did it to get his puzzle piece.  (I explain later)

I finished in 2:13:59.  Slow.  But it was good.  I negative split and definitely left everything out there!  I had fun.  I ran with Dan way more than I thought I would.  It was a very progressive run.   I averaged 10:40s for the first 5K. 10:14s for the middle 7. 9:48s for the last 5K.  I feel like it was a very successful run!!  I have confidence that the heart rate training is going to work and my runs are just going to get better and better!! 🙂img_2705

We got our 3rd puzzle piece for our 4 medal series.  I had understood that for 4 years we were going to get 4 medals that were eventually going to fit together.  We got our first 2 (’15, ’16) and then this year everyone got the regular medal and if you had run ’15/’16 we would get the third puzzle piece.  The same will go for the 4th next year.  I don’t think that was the intention when they set this up 2 years ago but who knows. People like medals.

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My after race treat: Baked Bear  I had a cookie/brownie combo ice cream sandwich.  It was well worth it! They make the ice cream sandwich and then put it in a fancy cookie warmer where the ice cream doesn’t melt. AMAZING!!

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Another awesome trip!  A great start to the year!! Until next year!!!