No Tears - Ironman Canada 2011 Race Report

Sitting here two months after I completed my second Ironman race, I have many thoughts about my journey to the finish line in Penticton, BC. In some ways, my training was better than what I completed before Coeur d'Alene (CDA). I did well with my run and swim training, but the area that I failed was with my bike training. Lesson #1 from Canada: you can't fake endurance. You either have it or you don't when race day approaches. 

Knowing that Canada's bike course was rumored to be more challenging than CDA's course, I knew I needed to train. Having driven the course in 2010, I knew I needed to put in lots of time on the bike. And with the plethora of hills that living in Portland provides, I have no excuse for why I was under-trained. Call it self-sabotage, call it masochistic tendencies, call it laziness or a reckless need to overcome a challenge and prove I'm tough - whatever the reason, I knew better.

What also didn't help was planning a ten day trip to South Korea during the week when my mileage was supposed to reach its peak in training. (Good job Kelly.) Don't get me wrong, South Korea was amazing and I wouldn't trade my experience for an extra week or two of training because when all is said and done, I did finish IM Canada and beat my CDA time by 11 minutes. 

Race Day:

Race morning is always the worst. Butterflies fluttering in my tummy make it extremely challenging to gag down the breakfast that I know I need, and the anticipation of the day and the race start is enough to make me want to lose it. I don't like suspense. I hate not knowing what is going to happen, and as a 30 year old with no prophetic ability, one would think I would be used to uncertainty by now. Nope. The only thing I had going for me was that this was my 2nd Ironman race, which did afford me some peace. I knew completing the 140.6 miles was possible because I had done it before.

There were over 3,000 athletes registered for Canada (the most ever) and the transition area was a zoo. Nerves were rattling brains and athletes were wandering aimlessly or repeating behaviors, like accidentally re-body gliding an area that was just lubricated. Everyone was anxious as the wait for the inevitable race start dragged on.

There are no wave starts in Ironman. The pros leave about 15+ minutes before the age-groupers and then at 7am, the gun goes off and the rest of us humble athletes begin our journey. The swim was brutal. Having trained more, I was faster on the swim than I was at CDA, which meant the entire 2.4 miles was a battle. Instead of sighting for the buoys, I started sighting for open water where I wouldn't get pummeled by my peers. A lot of energy was wasted trying to get past people, but my mantra the entire swim (and race day for that matter) was "just relax." So instead of panicking when I was nearly kicked in the face by a weaving swimmer in front of me, I calmed down and focused on relaxing (keeping my stroke even and my breathing under control). And it worked! I smoked my CDA swim time by at least 20 minutes!

Heading toward the transition tent, I had my first realization that my choice to wear my bike jersey under my sleeveless wetsuit was a bad one. I had some serious chaffing on my inner arm, which burned when I was running to the changing tent (awesome). 

There were a couple of challenges that day that were brought about by somewhat poor planning on Ironman's behalf and some outside influences. I heard three different reports that the temperature was either 93 degrees, 95, or 97 degrees. Basically, it was a hot day on a bike course that offered little reprieve from the sun. To make things more challenging, aid stations on the course started running out of water and sports drink early (Ironman race directors had miscalculated the amount of liquid and ice needed at each station). The other challenge occurred within the first ten miles of the bike ride. Locals had put tacks on the road for the cyclists to hit. I passed at least ten different people that were on the side of the road tending to flats. I thought I was in the clear until I heard an unnerving "tick, tick, tick" as my tire was rotating. Then on the beginning of a descent, I quickly realized that my back tire was completely flat. I was able to safely slow my bike down and pull over. I just couldn't believe the nerve of those that thought it was a good idea to place tacks on the road (ignorance and intolerance could have killed a cyclist that day).  

Thankfully I had extra time to complete the bike portion by the 5pm cutoff since my swim was faster than CDA, but I ended up needing all of that extra time because the hills proved to be a challenge for legs that were undertrained for biking (oops!). The first climb (Richter Pass) was my first realization that I blew it with training. Overall the climbs and hills were not that bad and had I trained on the hills in Portland, I think I would have mastered them. But there were a handful of points on the bike course where I seriously doubted my ability to continue riding. My legs, core and back were tired. It was hot, and the chaffing under my arms was making me nervous for the marathon portion of the day. 

My mood improved once I summited Yellow Lake (the last significant climb of the day) and began the descent toward Penticton. Then the wind kicked up and made the last ten miles a frustrating ordeal. At one point near the end, the bike course overlapped with the run course, and seeing the worn-out athletes was disheartening. People were hot and tired, and I started dreading what was to come. 

Back in the transition area, I dismounted my bike and could barely walk. My back and legs were so tight that I felt like an old woman walking toward the changing tent. I had no idea how I was going to run (or walk) 26.2 miles, but I kept moving forward, focusing on one step at a time. Lesson #2: perpetual forward progress is the ultimate goal. The finish line is stationary, so if you keep moving forward, you will eventually reach the end.

Sticking with my mantra of "just relax," I gave the run course my best effort. Devoting more time to running during training proved to be a benefit. I was slow but for most of the marathon, I was able to keep to a system of eight minutes of running and two minutes of walking. 

Several points on the run, I encountered Ironman virgins that needed encouragement to keep moving forward. I remembered being in their shoes at CDA and having no idea whether or not I was going to finish by midnight, so I got a big thrill out of being the cheerleader for them. Now I was the confident sage that gave them hope that they would finish in time if they kept up their forward progress and pace.  

Near the end of the run, I realized I had a good shot of beating my CDA time and picked up my pace. My friend Cristin had illegally jumped onto the course to run my last four or so miles with me. I completely appreciated her support and encouragement but quickly realized it was all I could do to listen to her. I was hurting and mentally needed every ounce of energy to keep focused on moving forward. 

The last two miles were amazing. I was passing people, I could hear the crowd at the finish line, and I was moving faster than I thought possible. When I finished I had achieved two huge things that day: a PR and no tears on the race course. My mantra kept me relaxed and optimistic. By staying positive (and not crying), I was able to endure the day's challenges and have an amazing race.

Will I do another Ironman race? Maybe. :-) 

(Picture of me after the body marking station - race morning)

Picture of me and some Team In Training friends at the finish line.

Rock'n'Roll San Diego

It's been awhile since I've posted on here. I officially finished the San Diego Rock'n'Roll marathon on Sunday, June 5th. It was a rough race, but here are some of the highlights of my weekend/race:

• Personally raising over $3,000 to help in the fight against blood cancers.
• Staying in the "haunted" US Grant hotel (it was beautiful - but I didn't see/experience any ghosts)
• Getting to see my mom's best friend Josie and her sister Rose for the first time in YEARS. It was like no time had passed, and the whole time spent with them, I could feel my mom with us. It was amazing and so good for my soul!
• Having a beer (or several) at Dick's bar. I have never been to one of those chains before - it was hilarious to hear them rip on everyone. LOVED IT!
• Being in the sunshine!! I LOVE YOU SAN DIEGO!!
• Decorating my shirt for the marathon with awesome teammates.
• Getting up at 3 am to meet the team at 4 am in order to make it to the start line. Then waiting at the start line until 7:00 am before I actually got to cross the start line and begin running.
• The joy of running, which lasted about 13 miles.
• Being ahead of the 5 hour pace girl (that was my first mistake - I should have set my pace with the group - it would have helped later when I was in a negative mood).
• Seeing my roommate and coach, Karl, at around mile 13. At that point I was still smiling.
• Hitting the wall at about mile 15 - it all went downhill after that point. I was pretty negative and not able to get my head out of the dumps.
• There were a lot of out and backs that were HORRIBLE for the mental game. I would look and see all the runners that were ahead of me but I couldn't see the turnaround point - it was rough!!
• Running on our last hill, which was after mile 18. It was in this neighborhood, and the folks there passed out orange slices (it was heaven!!), and then a few blocks later, another neighbor had his speakers out and was blasting Michael Jackson - IT WAS AWESOME and totally what I needed at that moment.
• Losing it around mile 20+. I started to cry and couldn't get my head out of the negative thoughts about how much I was hurting and about how much I wanted to stop/quit. 
• I started crying again on Fiesta Island, which was the last 3 miles of the race. It was at this point that I remembered that I have to do another marathon AGAIN at the end of Ironman Canada in a few months - that made me cry harder. :-)
• At some point sucking it up and running more than I was walking that last 2 miles in order to get the race done with quicker. 
• Finishing in 5 hours and 46 minutes. Much slower than I had hoped but still better than my marathon time from Ironman Coeur d'Alene.

Overall, I feel better about the race now that it is over and a few weeks behind me. Personally, I think marathons are dumb. Now onward to Ironman Canada. YIKES BIKES!!!

Here are some pictures:

Under the Sea

I did it! I rocked my 20 mile run yesterday. 20 miles (it still blows my mind). Granted, it was a slow shuffle but I did it. I have been run/walking (8 minutes run and 2 minutes walk), which has made running so much more enjoyable. It means I'm slower in the beginning BUT I'm more able to maintain a steady pace and have even passed people later in the run that started out harder than me (not that I'm competitive or anything). AND my knees didn't hurt at all (just my feet). It was awesome!!

The weather was perfect (not too hot and no rain). Our course was broken into 3 loops (an 11 miler, a 7 miler, and a 2 miler), which made the 20 miles a little easier to digest emotionally. I found my inner voice saying "ok, not a problem...this first loop you'll run 5.5 out - you can totally handle 5 miles and then you'll be heading back to the home aid station to get your 2nd loop, and then the 2nd loop is only 3.5 out, which is NO BIG DEAL. You've totally got this." And things started out great.

During the first mile, we ran down by the waterfront where the Doggie Dash was happening. Apparently "Under the Sea" from the Little Mermaid was being played on steel drums, which I have no memory of hearing. Oh, but don't worry, I ended up singing that song in my head for the next 3 miles and found myself completely baffled as to how I got it stuck in my head (it wasn't until hours later that my roommate explained that the song was being played at the park and that she had it stuck in her head too). And I just thought it was completely random - I'm definitely more susceptible to musical suggestions than I realized! :-)

By mile 11 and the start of the 2nd loop, my feet hurt. I think the pounding from running and plyometrics has taken its toll (plus I need to lose some lbs). It was all I could do to keep running. I hit "the wall" around mile 13-15. Those miles were the hardest because my feet hurt and I didn't want to keep running. I kept tensing my shoulders and swearing under my breath (I'm glad no one was near me), but eventually around 17 or 18, I was able to take my mind off of the pain and focus on the dwindling miles and keep going (I don't know if I was numb or what but I was able to think more positively). It was hard to imagine running another 6.2 miles when I finished with my 20 but it also didn't seem out of the question. The only bummer was the realization that I think this marathon will still be super slow (not as bad as my marathon time during the CDA Ironman BUT definitely not as good as I hoped for having not done any swimming or biking first). Oh well...I will get through it and still have a few more months before IM Canada to hopefully improve a little bit on my speed/endurance.

Overall, I give my experience a giant smile! I DID IT!! WOOT, WOOT!!!

20 miler

Funny how long distance training makes me long for the days of shorter distances and a less rigid schedule. Before I sign up for these endurance events, I always think “I love long distance training – I’m totally more of an endurance athlete.” Hmmm, really Kelly – is that really true?!?!! After pounding my body over the pavement 2 weeks ago for our longest run of 17.5 (it was supposed to be 18 but the route fell a little short, which I was fine with), and then hitting it again last weekend for 14, my body has felt horrible. With sidewalk running, needing to lose weight, and the Insanity videos, my feet have been tired and sore. But on the upside, my knees have been feeling great! How is it that when one thing feels better, something else starts acting up? I’d love to have a run where nothing hurts and I feel awesome/great. That’s probably wishful thinking since I’m into the long distances right now, which just can’t be good for your body, right? :-)

I keep fantasizing of short 3 mile runs where I push my tempo and try to get faster, which makes me laugh. I think the grass is always greener on the other side. If I was running shorter distances, I would probably still go slow and feel like that was hard enough, and I’m sure there would still be something to complain about.

Now I am struggling to emotionally get ready for tomorrow morning's 20 mile run, which will be our longest training run for the San Diego Rock in Roll Marathon in June. I think our route is fairly flat, but it’s still going to be a LONG morning. I have been running so slow, and the sun is out this afternoon, but looking at weather.com it looks like clouds and rain tomorrow. :-(

You know what?! I blame the rain. I am so ready for the weather to change. I’m cranky and sick of the rain! I don’t want to go for a bike ride or a run and have think about wearing rain gear! I’m done! Do you hear me Mother Nature? I’m done!!

Wow, someone’s negative!

I really should probably just delete this post, but I guess this is all a part of the process. If Ironman and marathon training was easy, everyone would do it. It's not easy and right now I'm struggling, but I know how to pick myself up, think positive, and push through. I can do this, and I will do this!
 
20 miler...get prepared because I'm about to rock you!

To Run or Not to Run...is there a question?

Yesterday I chose to sleep in instead of getting up to meet the team for our 10 mile run. At the time it seemed like a great idea, and ultimately, I think my body needed a little extra sleep for healing. This 2nd month of Insanity videos have been a bit rough. They are about an hour long each. Well, I hadn't finished my videos for the week, so I thought it would be a GREAT idea to do the one scheduled BEFORE my run (I knew there was no way I'd do it after my run). So I popped in the video, worked up a sweat and then headed out on my 10 mile "easy" run (it was supposed to be a recovery run but there was nothing easy about it). I'm out of sports drink mix, so I found some old Emergen-C (sp?) and threw that in one of my bottles, which turned out to be a bit of a blunder later.

I should have known the run was going to be rough. Emotionally I wasn't feeling up to the task, I was tired, and it was crappy weather. Fortunately, I only got misted on (the clouds looked threatening but they never down-poured on me). I ran from my house on N Skidmore and Kerby, south to Broadway, over the Broadway bridge to Naito/Front and then did 2 loops around the waterfront. At about mile 2, which was just about at the end of the Broadway bridge, I decided I should drink some of the liquid I was carrying (I have a sports fanny pack that holds 2 water bottles and other such items I might need, like food, house keys, cell phone, etc.). I pulled out the one w/ the Emergen-C and took a swig. I put the bottle back, continued running only to notice minutes later that my back was all wet. The dumb bottle was leaking the drink everywhere. I stopped, grabbed the bottle and thought holding it would help. That just caused my hands to become super sticky. I then tried drinking a ton of it, thinking if the liquid level was lower it wouldn't splash everywhere. Eventually I got the liquid level down to where it wasn't splashing, but I had sticky hands the rest of the run, which was driving me crazy.

I had to work to get myself out of the obsessive mindset of focusing on my sticky hands and how crappy the run was going because I still had 8 more miles to go. Eventually, while running on the waterfront, my attitude shifted. There were so many people out, even in crappy weather. And there are always great people watching opportunities by the Saturday Market, so eventually I finished my loop and was about to start heading back home.

By about mile 6-7, my feet were hurting, which means I need new shoes OR it means that the plyometric workout in Insanity is a BAD idea to do before a long run (too much pounding w/ all of the jumping exercises). My only thought was that it is probably good training for Ironman because my feet/legs will be tired when I start the marathon at the end but I'll still need to push through.

Eventually, I hobbled home. I walked a good portion of the last 1-2 miles of the 10 mile run. It was fine, but not the best run I've been on in awhile. I kept trying to remind myself that crappy runs just help me to appreciate the GREAT runs all the more!

Today I have another Insanity video to do but thankfully no running today. I also have to work, which is a bummer because it's so beautiful outside. Oh well...

The middle

Things have been busy, and yes, I have been training. I finished five weeks of the Insanity video series (only missed one day of the recovery week otherwise I did all 24 days of the first month). Tomorrow I start month two of the Insanity videos. Beyond that, I have been swimming once a week and am still training for the Rock in Roll San Diego Marathon in June.

Last weekend I drove down to sunny California to ride the Cinderella Classic bike ride in the Bay Area. I had yet to get on a bike this season, so I was nervous about the ride. It was 64 miles and was relatively flat. I ended up really enjoying the ride. In the beginning, I about burned out my legs trying to pass this pack of women that were going slower than I wanted to go. The cycle club I passed ended up passing me later in the morning, but I passed them at the first aid station and they never passed me again. (Not that I'm competitive or anything.) :-) The second half of the ride was in Livermore, north of 580. The wind was blowing fairly hard and I was VERY thankful for my little tri bike Roo. I was down in the aero position and loving life. The bike ride really made me remember and realize just how much I love riding that bike (she is a fast little guy)! It also made me long to move back to California (man I miss the sun and glorious weather). I ended the ride at about 64.9 miles, in about 4 hours and 30 minutes, with an average speed of about 14.36 miles per hour and a max speed of 33 miles per hour. Not bad for my first ride of the season. Now I need to get on the bike at least 2x a week and start doing some long rides on the weekends.

Then today I had a training run with Team In Training. I did 13 miles with the first half heading up Thurman to Forest Park (ugh on the hill running!). But I actually really enjoyed the run. During the run, my friend Erin mentioned that there are 2 kinds of athletes that partake in the sport of running: people who run and those who are runners. I am a person that runs. I don't make the sport look easy, I'm not built for running but yet, I still get out there and slog my way through it.

It's amazing how when I started the marathon training a few months ago, I was thinking about just how hard it is to start training, especially since I allowed myself to get out of shape. And I remember thinking that at some point I will realize just how far I've come and how easy the workouts have gotten compared to how hard they were in the beginning. Flash forward a couple of months to today. On the 13 mile run, I had that moment of realization that running is easier again. The 2 mile training runs I did in the beginning are no longer hard or challenging. I don't know how it happens, but it does. The body is truly an amazing thing! Our ability to adapt and get stronger is miraculous. And it happens without our full realization. I don't know why this kind of stuff blows my mind. I guess I am just trying to appreciate my progress even though I fully know I have a long way to go yet. Ironman Canada is still 4.5 months away. :-}

Anything is possible, and yes you can. Two mottos I keep in my mental pocket for moments when negative self talk sets in. And if that isn't enough, I can always look down at the tattoo on the inside of my left wrist to remind myself that yes I can, and I have. I have already completed one Ironman. I can do it again.

Here's to staying healthy and continuing to get stronger.

YAY IM CANADA, eh!?!

So far, so Insane (but I love it)

I've got 2 days left of week #3 of Insanity. If you don't know what I'm talking about, visit the website. It's awesome and I've definitely noticed a difference in my strength and endurance. Last Saturday, I did an easy five mile run, and for not running in the last few weeks, I felt great. My legs felt really strong and I could have gone farther without any trouble. With regard to my physical appearance, I notice a little difference but I have to keep reminding myself that it's only been about 3 weeks. For Ironman training, I've added in 1 day of swimming and 1-2 days of running each week along with the Insanity videos, which I do daily. I need to start adding in cycling classes (or actual bike rides) but that hasn't happened just yet.

I highly recommend the videos and am interested to see how they will affect my triathlon races this season.

Only 6 more weeks of Insanity left to finish the series...