Tag Archives: RNR Arizona

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 AZ 2015 ReCap

20 Jan

We arrived in Phoenix on Thursday. We spent many hours at the zoo on Friday walking around. We went to La Grande Orange for lunch. We headed to the expo for a quick bib pick up.
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You may or may not have noticed but RNR is personalizing bibs this year. We had already signed up for the race when we got an email saying we could personalize them. Dan could have given a care less. I was trying to decide what I wanted on mine. BUT I decided for US!! I put LesLovesDan on mine and DanLovesLes on his. I didn’t tell him and it took him a few minutes to notice. He wasn’t exactly excited!! I said no one even notices anyway!!! (I thought it was clever) 🙂

We also signed up for next years race! Maybe we will be living there by then. (wink wink)

Saturday: Shake out run in shorts and t-shirts. Hello Phoenix in January!!!
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Sunday: First race of the year. (spoiler: It was a goodie). Rock N Roll Arizona. This was my 3rd time doing the half. My course PR was a 2:12(2008). They did change the course in 2012 so I have not done the “new” one yet. They switched the half and full courses in the opposite direction. So I had seen some of it and it was also on the IMAZ bike course. Things looked familiar.

Goals: To have fun. I didn’t really want to worry about time. I just wanted to gauge what I could do at this distance with a little bit of a taper.
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The Loose plan was to start with Dan and Abbey. We saw Kat (randomly) at the start. It was very loose cause Dan and Kat went off as soon as the gun went off. Abbey and I stayed together until about mile 1.25. I was on my own. I did not have headphones either. Well shit I was just going to have to do this on my own.

The miles clicked by. They had some good bands and DJs on course. I watched other people and listened to other conversations. I tried to notice brands of shirts people were wearing.

I would say the first 5(ish) miles were flat.

Miles 5-8.5 were a light incline not awful but a little bit noticeable. My breathing was comfortably hard. I could feel the burn but I still thought I was ok at the slightly faster pace.

There was an out and back from about 8.6 to 9.8. It was a hill for sure. I felt pretty good but was wishing I had spent a little bit of time doing some hill work. (I know for next year)

At the top of the hill there was a really awesome view of the city. I really wanted to take a picture but it was in a baggie in my shorts and I thought it would take too long so I for-went the photo!!

{just pretend there is a cool view of the valley HERE}

At the 15K mark I was at 1:32:xx(this was the last time I looked at my watch) and I thought I could probably do a 2:10-2:12.  Once we made that turn off in Papago Park it was mainly downhill with a few little ups.  I was still feeling good.  My breathing was still comfortably hard.  It was getting warm and I was happy I was not doing the marathon!

I was mentally in it.  I was happy to be running.  I was totally in it mile after mile.  All of a sudden I was going over the Mill Street bridge (which again I had been over multiple times in the past) and thought just keep pushing you are almost done. I had sped up and it was hard. I was pumped I was almost done. I just kept pushing through to the finish line. I was in shock when I looked at my watch and it read 2:07:34!!! What?! What?!  I was just over my PR. I could not believe it!!! Seconds after I went over the finish line the winner of the marathon was finishing!!  What a day!

Of course I always wonder what if?! What if I had music? Could I have possibly PR’d?!  I don’t think that I could have pushed it any harder than I did. I feel like I paced it just about perfectly.  The splits showed a progressive run in terms of pace and definitely a negative split. I was happy with my performance and super happy with my time!!  I definitely think that I am capable of a PR at RNR PDX which is where my PR is now.  I am excited to work hard for the next 4-5 months to see if I can PR my open 1/2 and my 1/2 marathon within my 70.3 tri!

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I met up with Dan and Abbey.  Then met up with some other friends!! We hung out and watched the Wallflowers play for a while.  The sun was amazing. We soaked up as much as we could before going to brunch and watching football!!

Dan had me on a strict(I use the word very loosely) 🙂 no dessert regimen for the last couple of weeks so I was pumped for some ice cream.  I had a big big problem with picking which place.  Abbey gave me 2 options:  Sweet Republic and Churn. There was no way I could pick just one.
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I got the toffee caramel sundae with almond butter crunch ice cream at Sweet Republic. I got a mint chocolate chip cookie sandwich with mint & cookies ice cream from Churn. Both were amazing and well worth every calorie!!!

We had an amazing time in Arizona. My 6th RNRAZ in the books. Can’t wait for next year!!!
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