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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!!!

16 for ’16

8 Jan

Well I had a great 2016. Here are 16 highlights.  

I started the year with hiring a 1-on-1 triathlon coach.  There was pros and cons.  Training was awesome.  I was never brunt out. I had a solid season but I also never saw any (triathlon) PRs.

Our Annual trip to Phoenix.  Also fun to see friends and run the RNR 1/2 marathon.

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Shamrock 15K.  It was pouring. My calf was somewhat injured.  BUT I managed a very very small PR. I also beat Dan for the very first time in a foot race! Bam!!

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In April, The Pancakes celebrated their 1st anniversary

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Another 70.3 in the books. Coeur d’Alene was a tough race mentally.  I’ve worked a ton on mental strength but CDA always gets the best of me.

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Bend for July 4th was amazing.  It was very relaxing.  Sun. A few short work outs.  It was a nice reset before I really started to hit the Ironman training hard!!

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The ride of the year: I rode 100 miles to the coast.  Everything about the day was perfect (except the 5 miles of gravel we rode through).  I felt great, positive, confident and although this was a Portland Tri Club ride I rode mostly solo.  It was my fastest century EVER!

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6th Hood To Coast: It is hard to believe I haven’t missed a year since I started but next year we will be in Europe so I will miss it.  #sadnotsad

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I started working from home.  I got a stand up desk.  It was AWESOME!! THEN 4 months later I got a new job.  Same company but I had to move to the downtown office.  Which was nice because it is closer but it’s NOT working from home! (this picture was taken the night we set it up, it was never this clean again!)

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Ironman #5: Wisconsin!!  Not a PR.  Very few goals met.  But I had an amazing run and that definitely counts for something!

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Kona with Dan.  We had so much fun watching IM World Championship, running, walking, swimming with the turtles and relaxing.

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I was sad to see Dan leave the island but when the girls got there we had so much fun!! We had  a crazy adventure running the inaugural Ragnar Hawaii as an ultra team.

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We not only won the open ultra women’s  division.  We were fastest among ALL of the ultra women’s teams! Bam!!

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We went to Vegas a few times.  We met our 3rd niece.  (first on my side)  She is super precious.  Totally in love with her.

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See my favorite threesome grow up!  It is hard to believe the twins just turned 3 and Seth is about to turn 6.  Crazy!!  We had lots of fun times this year especially baking and playing at the park.

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In November, I decided to hire a new coach, as of December 1st.  So far so good.  I am feeling really good and loving the work outs.

We decided to staying in Portland for Christmas.  My mom was coming to visit.  Although Dan and I were kicking ourselves for deciding to stay(and looking for last-minute plane tickets to somewhere, anywhere but here), we had a fun time.  Bonus I got in every.single.one of my work outs!! 🙂

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Here is to an even BETTER 2017.  What are some of your 2016 highlights?

 

 

 

 

 

RNR Las Vegas 10K

23 Nov

We decided to sign up for RNR LV late in the summer.  I signed up for the half and Dan signed up for the 10K.  The big reason for the trip was my brother and SIL just had a baby.  We wanted to go meet Josie for the first time.  We were set for a double-header.

Fast forward to a few weeks ago!  I’m burnt out from running.  I have had a sore foot for months.  I got home from Hawaii and didn’t want to keep running long.  I did lots of 6 milers.  I did a track work out.  I saw my PT.  She said I could do the half if I wanted.  I wasn’t sure that I really wanted to do the half at this point.

The week before!  I kind of wanted to do the half.  A friend was going to run the half…at a run/walk…I kind of liked that idea.  The problem was the logistics.  The half and 10K started at different places.  Dan would have been done with the 10K as I was starting the half.

The weekend of!!  We got to Vegas Saturday morning and went straight to the expo.  It was still unclear if I was going to do the half or 10k.  Not sure when I really decided…I guess Sunday afternoon.  It was just going to be easier logistically.  I didn’t really want to run 13.1 miles anyway!

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My very loose goal went from a sub 2 1/2 marathon to a sub 1 hour 10k.

That was going to be a stretch but maybe the race day magic would take over and it would go well!

My mom dropped us off about an hour early.  We didn’t know how traffic would be so it was better to be safe than sorry + we know the back roads!! 🙂

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They had music playing and people were stretching in a big field that they have concerts at.  We did a short warm up + dynamic stretching.  We headed to the start line.  The Star Spangled Banner was sung by a rock band and it was awesome!!!

We were off right on time.  It was time to get uncomfortable.  I only do one 10K a year.  I don’t really know how to race a 10K.  I know you need to get uncomfortable pretty quick.

Dan left me pretty quick.  We were having a battle of the Pancakes and he wanted the crown back!  I knew pretty quick it was going to be a long hour.

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I was trying to run fast.  I just don’t have much speed these days.  I thought I would just see how far I could at the pace I was going.   There is not that much more of the story than that.  My watch clicked at the 6 mile marker but I wasn’t at the actual 6 miler marker so I looked at my watch and I was at 58:xx.  I knew my sub 1 hour was out the window.

I tried to pick it up as much as I could!  I finished strong.  A positive split, which rarely happens, but not by much.  It was a fun race.

Dan took home the Pancake crown.

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It was a super fun race.  The medal is awesome!  We had a fun time in the sun!!  We will see if I can win back the crown at RNRAZ!!!

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