Coeur d’Alene 70.3 Race Recap

5 Jul

Dan and I flew to CDA Friday night, and got in much later than we were supposed to.  We got to bed ASAP and just like that it was Saturday morning!

Stephanie, Laura, and I went for a quick spin on the bottom loop of the course.
Just to get our legs moving. It was crisp! We had a nice little ride and then I came back and did a transition run. I ran down by the kids race, which is always super cute!


We walked our bikes down to transition, got checked in, got our bikes checked in, and took a pre-race photo.

Dan and I went to lunch at Calypsos, a super cute coffee shop that is right downtown. I had remembered it from 2010 when I was there for training/IMCDA ’10.
Look at how cool the clouds looked. I would have died for that cloud cover on race day!

RACE DAY! Typically race morning, up too early, in transition to early, wait around, and wait around, then 6:15 it was all of a sudden: GO TIME!


Quick pic and quick warm up. The announcer said it was 62 degrees. I do believe that was bull shit. It felt more like 57 or 58. It was definitely colder than anything we had swam in this year.

SWIM: 34:08 1:46/m
The swim was a rolling start. I had never done a rolling start before. I really liked it. It was very civil. No shoving and pushing. I got in the water, started to swim not a whole lot of contact. I swam pretty straight. I did a little drafting. I warmed up pretty quick. My goggles were a little wonky and that could have been a big problem but it didn’t seem to hurt me too much!

TI: 4:43
Now I am very fast in transition…typically but this transition was ridiculous. We ran I don’t even know how far to get to transition on the sidewalk with no mats no less and then all the way though transition. That was a good 2-2:30 minutes wasted!

BIKE: 3:02:56 18.37mph
The bike is pretty brutal. Lots of climbing. I felt pretty good. Rolling hills for the first 15 or so miles. Then the long climbs started. What goes up must come down. It was windy. Not awfully windy but enough to piss me off(that does not take much)!:) Let me tell you going down these long descents (FAST) in aero, was SCARY!! I was pretty proud of myself. Finished the bike and was happy it was over.

T2: 3:11
Again, not as fast as I would have liked, same as T1, we dismounted our bikes, and ran along transition to other entrance(where we came in from the swim), to finally get into transition to run through it. Not ideal or even necessary!

RUN: 2:18:10 10:32/mile
Well it wasn’t the run I wanted to have. It started ok. I saw Dan and friends pretty early on. It was already hot and the crowds were great! I’m still not even sure what happened. I didn’t think that I had started too fast. I thought my nutrition on the bike was pretty right on. It just wasn’t my day. I saw friends all along the course which is always super fun. Erica past me at mile 5, totally rocking the run as usual!

{Just trying to survive the run}

I “gave up” mentally too early on the run. I started to walk too early. I saw Darrell a little past mile 9 and he was already on his way back. We hugged and reminisced about IMCDA 2010! I felt like I still had forever to go!! It was never going to end!!

I got it done finally! 6:03:28 Dang! Not the sub 6 that I know what I am capable of!

Quick story: IMCDA 2010 I ate this giant ice cream cone the day before the race:
I’ve always said I missed that sub 14 (by 2 minutes) due to this ice cream cone!

Well I ate this ice cream cone(a much smaller one) after the race this year. Maybe I should have eaten it before. Maybe it would have turned out different. Maybe not!:)
I can say with full confidence that I will never race in Coeur d’Alene EVER.AGAIN!

Blue Lake Triathlon 2016

25 Jun

Well this race was 3 weeks ago. I figured I better get some sort of recap on paper before my next race(tomorrow)!!

Blue Lake is always the unofficial start to triathlon season. Everyone has been training through the winter and spring and very eager to get the first race underway.  I of course was excited because its one of my favorites.

I’m going to keep this brief since its been a while since the race, and the details are fuzzy!

We all thought it was going to be warm in 2015. Which is was and it was going to be hotter than it was last year. Ugh!!  We got to the lake it and was already sunny and warm.  (think: putting on a wetsuit while sweating: no fun!)

GO TIME! Swim: 0:27:49/ 1.42/meter

I wasn’t super pumped. I did quite a bit of drafting off of Laura, who is a stronger swimmer than me. She sights well and easy to follow. I felt like I was swimming pretty good. I had a strong start to my swim training this winter but for whatever reason my swimming hasn’t been awesome since mid-May. The sun was in our eyes the entire way out so seeing the buoys were difficult.  I thought once we turned around that should be better. But there was only 1 buoy on the way back and it was orange. The exact color of the caps in the wave in front of us. Awesome. At this point I lost Laura. But somehow we finished at the exact time!

I would say overall, the swim felt good. I had accidentally not started my watch, so not sure how  straight I swam. I was disappointed in my time cause I thought I should have been more in the 25-26 minute region. I have heard that everyone thought their swim was slower than they thought it should have been so maybe it was long!! (I will go with that):)

T1: 2:20 I was screwing around with my watch cause I had forgotten to turn it on but I was back before anyone on my rack!

Bike: 1:11:49 20.77mph

This was fun. definitely my favorite part. I saw Nik and Greg a couple of times. Mark eventually passed me. I saw none of my girlfriends which I always like cause I know they will always pass my on the run! I gotta keep my lead as long as possible😉

I kept my watts in check. It was pretty uneventful. With about 6ish miles to go, I did play cat and mouse with this older guy who did.not.want me to pass him. Then he was talking to this other guy and I tried to pass them both. They were not having it. I was pissed. I ended up passing the younger one and came in right before the older one. It was probably good. It kept my mind off the last couple of miles!

T2: 1:43 I got back before anyone on my rack. Booyah!! Of course they would all pass my on the run. I saw Dan and my coach for a quick high-5 leaving transition.

Run: 1:02 10:04/mile

First of all, I have been working on my run and I’m most sad about this. I haven’t averaged over a 10:00/mile at Blue Lake since 2010. (I had to look that up) It was hot. There was very little shade. I just wanted to get through it. It was very mental. I wanted so badly to walk but I didn’t. I just kept moving forward. I didn’t look at my watch. I just wanted to keep steady and that is exactly what I did. Erica passed me about 1/2 way through the run and Laura past me seconds before the finish. I was happy to hear the announcer say I had finished!


IMG_5471 (1)

2:46:13 not my fastest and not my slowest!! Fun day, always a fun race. Good practice for a hot race. Definitely an A+ for mental strength!!




7 May

Last weekend, we went up to Seattle. It was super fun but real quick….24 hours quick.  I mentioned in a past post that I was going to a Jasyoga workshop…well it was a teacher training. I wasn’t taking it to become a teacher but hoping that I would have a better sense of how to put together some “practices” for myself.

We drove up to Olympia Friday night and stayed with some friends. Finally got to meet the 9 month old Christopher.

We got to Seattle early enough to go to Top Pot Donuts. I know I know donuts before yoga. Dumb I know! But we are not in Seattle that often and they are delicious!!

Dan dropped me off and was going to pick me up 6 hours later!!
Jasyoga has a “mobile” studio so they do not have one of their own. They rented this space which was awesome.
I really enjoyed the workshop. Bree was awesome.
We talked a lot about balance. The yoga solution is: performance, injury prevention, and recovery. We went through practices, discussions, and critical thinking exercise for all the topics.

We didn’t practice as much as I would have liked. Definitely different than I expected but it was still interesting and I had fun. In other news, Erin(the founder) has just put out a bunch of new videos for balance and for runners so I’m pumped to practice some of those.

Dan picked me up and we headed to Green Lake where there is a 3 mile running loop.
He ran the warm up lap with me and then I was on my own with some hard work to do for the 2nd/3rd lap.

We had planned to head to the Oiselle store and head home but some friends happen to have a babysitter for the night so we went to dinner with them instead.

Super fun trip. We left early Sunday morning so I could come home and go for a bike ride. If anyone is wondering what Dan did in those 6 hours: I was pretty proud of him. He did a whole shit ton of tourist things. (I was actually kind of jealous):)

One last side note: We are still talking about the Top Pot donuts!!




Outdoor Riding!

3 Apr

Well I’ve had 3 or 4 outdoor rides on the schedule already. All of them I’ve opted to stay inside. It’s just easier. There are no lights. No stop signs. No strollers, kids or dogs getting in the way! I can get on the trainer and ride my time and get off!

Yesterday was the big day! I was going to ride outside! My trainer partner was out of town. I asked other friends. Nobody could ride. I was going solo!!

I went to swim at 9 and my bike was still on the trainer!! I got home at 11:15. I had to eat a second breakfast, knew I had to change the trainer tire, change the battery in my power tap, put the wheel back on….and anyone with a Cervelo knows getting the rear tire is not exactly easy!!

Dan had to go the burbs so he was going to drop me at Athletes Lounge so I could start at an easier location to start the ride.


I was off. First ride of the year. First solo ride in a long time. The ride was 2 hours and 40 minutes. I wasn’t even sure if I could do the ride in that time. I thought the ride out to the climb was longer and the climb itself (that I was riding 2x) was longer too. Maybe I could ride it in 2:40?!

The ride out was on dirty (hwy) 30. It was good. Flew by pretty seamlessly except for the gravel everywhere!!

I got to Rocky Point (the climb). The ride was really going to begin. It’s hard but good. 3.25 miles about 1200 ft gain!! I was loving the shady spots on the way up but loving the sunny spots on the way down. The way down wasn’t as fun as some other climbs. It’s pretty technical but I got down it pretty fast!!


I went up it a second time and felt way better. It was almost more fun the second time. I passed a different gal on both trips up. That gave me a bit of motivation to go faster when I saw them and made the pass. I was sure I was faster the second time but I was about a minute slower and averaged about 5 watts less!!


Just like that I was heading home!! I got back in the same time it took me to get there. (plus I had 2 more intervals to do) Right at 2:40! I stopped my watch and bob and weaved through 5 miles of kids, dogs, and strollers that occupy the waterfront on a sunny day!

Great ride and more confidence to ride again solo!! Just got my schedule for this week and I get to ride this routine again next week with longer intervals after!

Do you prefer to be outside? or on the trainer?

Shamrock 2016

22 Mar

I ran my 9th Shamrock…(8th 15k) last Sunday.  It was a rainy one this year….to say the least!!

Let me first tell you a little bit about my calf “problem.”  I thought it was a fluke. I wasn’t doing anything stupid. I wasn’t running faster than I should have been. I wasn’t running more or over training. If anything I am training less now that I have a coach telling me what to do!

It was sore. I rested. It was better. I started running again. It was sore again. I debated bagging Shamrock. I really wanted to do it but I didn’t want to compromise my calf anymore. The weather was supposed to be shitty!! Like way more shitty than usual. Rainy, windy, no fun!!! But it wouldn’t be the Shamrock run if it wasn’t at least a little rainy.

I didn’t want to go out there and have a crap race, in crap weather, and hinder my run training anymore. I was almost praying that it would be shitty when we woke up Sunday morning and I would have an excuse to say lets just sleep in, instead.

Well it wasn’t even raining when we woke up Sunday morning. We got up. I iced my calf, put some KT tape on it, ate breakfast, and got dressed. We rode our bikes down there with just enough time to walk to the start.


Dan hasn’t been training too much, so we ran together, took it easy the first couple of miles. There was a huge puddle taking up the entire street we all had to get around about 1/2 mile after the start. (guessing we lost ~15 seconds) It is so funny how people try to avoid puddles. Yes this one was huge and non-avoidable. I get it I don’t want my shoes to be wet either but its raining and suppose to get more rainy and wet as the race goes on!!

My calf was ok. I could feel it a bit but not bad. We started cruising up Broadway at a pretty comfortable pace. (which I think is usually about where I am at but because I am running a little faster these days it was better than years past).:) It was raining pretty good and it was cold. That probably helped my calf.

I lost Dan for a bit. I didn’t really take off but he wasn’t next to me all of a sudden. I hit an aid station and he caught up. We ran together for a short while and that was the last I saw of him.

I really felt pretty good. For not training much on hills, having a solid week of training, the pouring down rain, and this minor calf problem. I was feeling pretty good.

I was at 1:01 at the top of Terwilliger which is the end of the hills. If I remember correctly the last couple of years I have been at about :59 minutes at that point.

I knew it wouldn’t be a PR but I thought we will see how it goes. The downhill was fast. My calf actually felt really good and I was cruising fast!!! It was pouring but still fun!  I didn’t look at my watch until the finish and what do you know I PR’d by 5 seconds!

It was fun as always. One of these years I will break 1:30. Maybe next year!

Anyone else do a Shamrock run?

Highlights from January & February!

15 Mar

Wow! March is here and in full force!!

I’ve had a really great start to the new year. I have hired a coach.  I am knee deep into my 7th week of training for Ironman Wisconsin.

TRAINING: has been awesome.  Swimming, biking, and running is going well. I like riding the trainer. Call me crazy but I don’t mind it. We just got a Kickr! It is pretty nice. I told Dan he could use it after September 11th!:)


I have had  a small set back. I have something going on with my right calf. I took a little time off from running. I thought it was just a fluke and it was definitely on the mend, then it was back. So it is probably time to see a PT.😦

Dan found this article about a calf heart attack. It makes sense but it is 20 years old!

RACES for 2016:
Shamrock 15K
Blue Lake Olympic Triathlon
Coeur d’Alene 70.3
Ironman Wisconsin
Ragnar Hawaii

YOGA: I have been doing some yoga a couple times a week. It is an athlete yoga: Jasyoga. I have a subscription to her videos ($5/month), a total steal.  Lots of videos that are different lengths and different areas to work. I am going to a yoga work shop in Seattle at the end of April. I am pretty excited for that.

FUN STUFF: Painting with Alana and Tiffany

Tracy’s birthday party and Seth’s birthday party

Cheesecake brownies for Super Bowl
Chocolate chip cookies for Tracy’s birthday
Caramel/dark chocolate almond/brownies for Valentines Day

COOKING FEVER: I’m not much into games but I found a fun one. We were hanging with our nieces a couple of weeks ago and the 5 year old introduces me to Cooking Fever. I’m now obsessed. It is supposed to teach you time management. One night I played for an hour straight!:) I used to have to do all my stretching and exercises before I started blogging. Now I have to do all of that before I play “CF”!!

BOMBAS: I’ve always been a Smartwool girl. They are by far my favorite sock. BUT Dan found some socks that he loves and wrote a post about them.  I had a 25% coupon and bought a bunch. They are cheaper than Smartwool and feel as good in my shoes! If you need a coupon let me know.

Nuun is having a FLASH SALE on some flavors that are going away forever. Shop Here: NUUN!
Screen Shot 2016-03-15 at 9.02.30 PM

What is happening in your world?

RNR AZ 1/2 marathon report

31 Jan

The plan about 6 months ago was to FINALLY run a sub-2 in AZ. Was that a realistic goal? I had no idea.

After I ran a 2:03 in Vancouver, I thought wow could I take another 3 minutes off in 2.5 months?

Then I ran the Holiday Half in December. (I never did a race report. Shocker I know) I ran with some friends and went out way too fast (but faded at the end) but I didn’t really have a plan. I did have fun. It was flatter than Vancouver and I thought what the hell! I took another minute off my PR.

I only had 5 weeks between races. I missed a track work out (thanks to the wind in Vegas at Christmas). My last long run was in the snow and slower/shorter than I wanted it to be. My final mile repeats were not as fast as I wanted nor as fast as the ones before Vancouver.

The new plan was the run with the 2:00 pace group and see how long I could hold on.  I wanted to run a “smarter” race.

We arrived in Phoenix early Friday morning. The weather was great. We hit up the expo. I have a couple of Momentum bracelets. They were at the expo so I got a few more.
We signed up for next year and I took way too much time trying to decide what I wanted on my bib. I settled on Mrs. Pancake!

Always fun in Phoenix seeing friends and eating at my favorite restaurants!!

Race day: Pre-Race:
There was a 2:00 pace group at the front of our corral and a 2:00 pace group in front of the next corral.

We were too far away from the first pace group so I said F it I still don’t have a plan. My NEW goal will to be don’t let the 2:00 pace group from the other corral pass me!😉

Dan only ran with me for about a mile. I had no music. The first 2 miles clicked by and didn’t look at my splits. I checked my 3rd/4th mile splits. It wasn’t good. They were like 9:30/9:25. I was on a slight incline. I knew my PR splits were 9:20s. I didn’t think there was anyway I would sub 2. I wasn’t even thinking I would be able to PR. I wasn’t being negative but more realistic.

What I did know was after the big hill at mile 9ish, it was mostly downhill, slight decline, to flat. Maybe there was hope. I caught up to Dan at about 9.5. I couldn’t believe it!!! He didn’t look too hot and said he was out of steam. I said I was still feeling relatively good. (I was working hard…still not really knowing how I was doing). Still positive and really mentally strong. I was having a good race. I just had to keep it going. I told him I was going to keep pushing.

I thought could I actually beat him. I was planning my Facebook post for my victory. At about 11.5/12 he caught back up to me and stayed right in front of me for the rest of the race. I was pushing and it was definitely a negative split. I felt good and had an awesome race whatever the outcome was!!

Well I PR’d by 20 seconds!! (and that 2:00 pace group never passed me)

Post race:
Not a sub 2 but I was leaving AZ with a PR!! The sub 2 dream will have to wait until after IM Wisconsin. Maybe I should have put sub 2 or bust on next years bib!😉


Get every new post delivered to your Inbox.

Join 165 other followers