Monday, August 28, 2017

It's Taper-time! Ironman Wisconsin

Tapering has begun for the last stretch of my Ironman training.  It's time to reflect, look back at all of this summers events and bling and mentally prepare for the race.

This week starts my 2 week taper. It is suggested that the week of the race, I take 2 full days of rest, doing nothing. Many of you who know me, will know that is going to be tough for me. But, I plan to stay the course. 

*Spectators be ready, this means you my family and friends, I will have more details and timing for you if you plan to come out for part or all of the day.

Here is my taper plan:

Sunday - sprint triathlon (already done)
Monday - Swim 60 minutes
Tuesday - Swim 60 min, 90 min bike, 30 min brick run
Wednesday - Run 60 min easy
Thursday - 1 hour swim, 90 min bike, 30 min run
Friday - 1 hour bike easy
Saturday - 1 1/2 hour easy run
**Race week
Sunday - 20 min brick run3 hour bike 90 min IM pace
Monday - 30 min run 🏃‍♀️, 60 min bike
Tuesday - swim 30 min, 1 hr bike, 20 min run
Wed - REST
Thur - 30 min swim, 1 hr bike, 20 min run
Fri -20 min swim, 10 min run 
Sat - REST

”Thoughts become things. If you see it in  your mind, You will hold it in your hand” Bob Proctor

These last two weeks are all about visualization, because as I"m learning, this race is approximately 80% mental. At this point, there is no question in my mind that I am going to finish. I already see myself crossing the finish line!

See you at the finish line!
Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 ðŸƒðŸ»‍♀️
#swimmer #cyclist #runner #healthylifestyle 

#crazyrunninggal #crazyrunninggirl

Sunday, August 27, 2017

Sugar River sprint Triathlon - 2nd in Age Group!

There was an incredible display of perseverance in Belleville this morning at the Sugar River Triathlon. At the start, it started to downpour, but the race officials said it was okay to continue. So, the first horn blew and the swimmers were off.

I arrived seeing a flicker of lightning seer through the sky. And then it ceased. I got marked and racked my bike. 

I was ready to start, not knowing whether my legs would be able to handle it, given the long run yesterday. When it came to my heat, I was ready. I walked over the start pad and waited for the horn. Once I heard the horn, I slid in the water and started to swim, aiming for the large orange bouy. I got around both the yellow bouies and moved on to the turn toward shore. It wasn’t bad and I felt comfortable in the water.

I ran to my bike, and rode out on the course. There were lots of hills on this course, but I kept my cadence. I wasn’t sure how well my legs would do, they were a little tight, but loosened after a mile or so. I completed the 16 miles and headed in to change into my running shoes.

I kept a good pace on the run, under 10 at least, sometimes hitting 8:45, but typically stayed within the 9:05 range. I felt strong.

Sugar River Triathlon - 2nd in Age Group

500 Meter swim: 9:08 T1: 2:00 
16 mile bike:  56:05 T2:1:56 
5K run: 27:56
Final: 1:37:03

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 ðŸƒðŸ»‍♀️#cycle #bike #cyclist #running #healthylifestyle 
#crazyrunninggal #crazyrunninggirl

Saturday, August 26, 2017

Ironman Wisconsin: Putting it all together

Well here I am, at the end of the intense training. I did what I could and now I transition into taper. I am doing well. 

This past weekend I focused on my Marathon, 26.2 miles.  I now completed all three events and their distance within my estimated times. I completed each event and it's distance on separate days. All I have to do is put is all together on Ironman day. I have a good feeling that I will make my planned times. I just have to focus on the event I am doing, and treat each event as it's own event on the day of the Ironman.

Weekend 1, Day 1: I made just under the OWS, 2.4 mile swim on the swim course, coming in at 1:24.50.

Weekend 1, Day 2: I went 10 minutes over my estimate, on the full 112 bike route, but still made the cutoff, coming in at 7:40.

Weekend 2, Day 3: During the marathon training run, I tried out my IRONMAN apparel and nutrition. IT ended up working very well. Not sore, no chaffing, no headache and felt energized the entire run. It even rained the entire 26.2 miles, but I didn't let that get me. Of course I went over the mileage because I took a wrong turn and before I knew it I was turning around and doing an additional .6 miles. Still made 1st in my AG. There's a benefit to Small turnouts. I had to stop at mile 5, and then almost every water stop after for a pit-stop in the port-potty. I'm learning to manage this, but did a lot with nutrition that seemed to work. I will continue to use this approach and add to it based on my experience during this run. I ran 26.85 miles in 04:58 at a 11:05 pace. I know that the marathon portion will be very different during the Ironman, but at least I know how to handle nutrition, my body responses to the run along with my stops. It is coming together.

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 🏃🏻‍♀️
#crazyrunninggal #crazyrunninggirl 
#cycle #bike #cyclist #running #healthylifestyle #runner #iloverunnung 

Tuesday, August 22, 2017

Reflection: Ironman Wisconsin 2017

As I head into taper this coming week, I have more time to get my head straight and of course, reflect on how thankful I am for my network of support. 

Thank you from the bottom of my heart! ðŸ’– 🤸‍♀️💞
I had no idea when I signed up how much support you need when you still have to work, continue coursework for a doctorate and, of course, the Ironman training itself. There are many thanks that goes out to those close to me. It truly does take a village to train for an Ironman! 

Thank you especially goes to my husband who believes in me wholeheartedly even when I don't, my friend Joan who helped me through the mental hurdles and kept me honest, Andy my master swim coach who got me through several water-related fears and roadblocks, Alison my wise and seasoned Ironman athlete friend who gives me race-day tips and tricks, and my friend Staceywho gives me hope for a funfilled girls time out in California, after I cross the IMWI finish line. ðŸŠðŸš´ðŸ»ðŸ™ðŸ» 🏃🏻‍♀️

Can't wait and thankful for you all! 

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 🏃🏻‍♀️
#crazyrunninggal #crazyrunninggirl 
#cycle #bike #cyclist #running #healthylifestyle #runner #iloverunnung 

Monday, August 21, 2017

Ironman Wisconsin: A simulation weekend 🏊🚴🏻🙏🏻 🏃🏻‍♀️

This weekend was a simulation weekend, to test and validate my assumptions (Or estimates). 

Day 1: I made just under the OWS, 2.4 mile swim on the swim course, coming in at 1:24.50.
Day 2: I went 10 minutes over my estimate, on the full 112 bike route, but still made the cutoff, coming in at 7:40.
Next weekend will validate my marathon, however, today I learned a marathon in the Ironman is a different beast. So, my estimates may be off for the run. For now, I will keep it and see where I land. 

To add to this, I’ve got the best ‘favorite’ guy in the world. Not only does he rub my feet after a long run and shoulders and neck after a long bike ride; but, he preps my bike and makes me peanut butter and sandwiches for the long rides. He makes them perfectly, not an ounce of peanut butter too much. He makes them just right for me to pull the cubes out per 20 mile segments. If you have done an Ironman before, you would understand the importance of this. :) 

I had to update and tweak my estimates based on this past weekends simulations. So, if you are considering staying with me throughout the long duration of the Ironman day, you will have to plan to stay late. I'm talking 11 PM late, because that is the time I am estimating crossing the finish line. You learn a lot after doing a full 112 mile bike ride and the simulation swim and run before and after. 

Thanks for staying with me!

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 🏃🏻‍♀️
#crazyrunninggal #crazyrunninggirl 
#cycle #bike #cyclist #running #healthylifestyle #runner #iloverunnung 

Friday, August 18, 2017

Ironman Wisconsin Training Story Recap!

IMWI 140.6 TRAINING! Triathlon is a lifestyle, there is no off season. 

IMWI Update: Greetings and salutations! Just a short 3.5 weeks till the big day! This is my off-day and I’m taking time to make all my check lists for T#’s, final preparations and getting my bike tuned up. In reflection of my training, here is my IMWI 2017 training story as a recap.

It all started with a trip to Missouri to hone-in-on nutrition, 
a cold run outdoors with a bunch of runners dressed as santa's, 

a yoga retreat, 
the wetsuit, and then, 
the water, 
a marathon run in northern Minnesota, 

a ride on the course, out on the stick one loop and back, 
then another loop again,
several more longer runs,
and triathlons,
plus, in addition to my wonderful friends who have nudged me on, especially in the beginning, I also gained all sorts of new friends.

I completed a half ironman,

a long open water swim (OWS) in booth lake, 
and a century bike ride.
Swam the Ironman course, 2.4 miles.  ðŸŠðŸš´ðŸ»ðŸ™ðŸ» 🏃🏻‍♀️#

Rode the full 112 miles on the bike route. The adventure continues, more to come.
Ran a marathon to test out nutrition, running wear and stops for the Ironman.

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 🏃🏻‍♀️
#crazyrunninggal #crazyrunninggirl 
#cycle #bike #cyclist #running #healthylifestyle #runner #iloverunnung 

Wednesday, August 16, 2017

Ironman Contemplation: As the World begins to Wake

It's peak training for the next couple weeks and then my taper begins during the last two weeks. This morning after my bike, I swam 4200 yards: 375 broken to 25 yards. It was an early morning before the birds, or anyone else for that matter, were up and about. By the time I walked outside, it was 7 a.m. and the world was waking up and hustling a bustling.

I'm counting down the days until the Ironman Wisconsin. It is less than a month away and I'm lovin' all of the support. The time is growing less and the days to train are winding down. The big race is only weeks away and the support I receive is othing less than amazing. 

For spectators. To see me, the start is at Monona Terrace at 7:10 for me. From there the bike course is out to Verona and Cottage Grove. The best spectator area for the bike will be Verona. Then the run is two loops from Monona Terrace out to the Badger stadium and back.  Here are some timing suggestions. I am planning to be pretty close within the hour, so if you plan to come out here are suggested cheering places and times you might see me!  *I'm going to be wearing black shorts, have a specialized bike and pink bike shirt.

Estimates (there is a athlete tracker app you can install on your phone, my bib number is posted on my profile picture):

  • 7:10 a.m. (AG starts) 
  • 8:40 a.m. - Monona Terrace coming out of the water
  • 8:40-9:00 a.m. - John Nolan drive - Bike out
  • 12:00-12:30 p.m. - Verona cheering section for Bike (half way)
  • 4:30-5:30 p.m. - John Nolan / Monona Terrace bike in
  • 5:30-6:00 p.m. - run
  • 9:30-11 p.m. (depends how things go) - cross the finish line

Give me a high five, yell my name and/or #crazyrunninggal, I'll hear you! Yell loud!

I am thankful of the words of support from my family and friends ❤️. 

The main thing is that I soak in this energy in the coming weeks and during the race. Several of you tell me I inspire you; it’s really the other way around. Only several peak performances in my training. I'm ready. I've got this! The race is near. Stay with me folks! 

Cheer me on. I appreciate it and need it. #imwi2017 #youvegotthis

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 ðŸƒðŸ»‍♀️#cycle #bike #cyclist #running #healthylifestyle 

#crazyrunninggal #crazyrunninggirl 

Sunday, August 13, 2017

Race the Lake Century Bike Ride Results

Personal Best Century Bike Ride!!

Nice flat 100 mile bike ride around Lake Winnebago. This was my first century bike 
ride for my Ironman Training. The intention was to set myself up for the simulation ride next weekend. I focused on Nutrition on the bike. I felt good, stopped twice to fill up my water bottles because they didn’t have transition. This may have taken a couple minutes, 5 minutes at the most. All of my nutrition was supplied by me. This was what worked on and what I plan to do during simulation. 

Things I did that worked:
1. 3 bottles of endurance
2. Carried 3 packs of endurance powder to refill
3. 1 Roll of chewable salt tabs
4. 2 PB&J sandwiches on whole-wheat nut bread quartered. Lasted up to mile 60. Ate one quarter after 10 miles, and every 10 miles after.
5. 1 package of jell cubes (lasted through mile 70)
6. Cramp pills (used at mile 90)

Things I will adjust during simulation:
1. 4 PB&J Sandwiches quartered (2 in first aid bike transition and 2 in T1)
2. Keep what worked above.

This was a serious race with wave assignments and strict rules, one of which was that I could not use aero bars, or we could have them but not use them. I contacted the race director and told him this was a training ride for the Ironman training and he gave me an exception. I thought I might be DQ’d but they didn’t DQ me, which is great!

I felt good. I averaged a 16.4 mile per hour pace, however, the first 40 miles I held a 19 mph pace, until I got a little exhausted and of course I attempted King of the Hill, which was a 1 mile climb. This was up High Cliff State Park. The ride was exceptionally perfect. I loved riding along the lake. I have done this ride once before on a road bike. It was interesting doing it on a Triathlon bike. Worked well!!!!

Race the Lake Century Bike Ride Results
This was my personal best for a Century bike ride.
Div Place 14 out of 24
Gender place 97 out of 161 
Overall 632 out of 826. 
Final: 6:06.02

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 ðŸƒðŸ»‍♀️#cycle #bike #cyclist #running #healthylifestyle 

#crazyrunninggal #crazyrunninggirl 

Saturday, August 12, 2017

Lake Country Olympic Triathlon - 3rd Age Group

3rd Age Group & Personal Best on Run!!

This was a beautiful country venue race. They cancelled the 1500 M swim due to algae. I was disappointed because I like the practice. Swim is always my challenge and the more time I get in the Open Water Swim (OWS) Race the better practice for me.

As I got marked, they asked me my age. I thought that was strange, plus I had to think about it, it took me by surprise wasn't expecting that question. I gave them my age. And they marked my age on the back on my leg. That was very unusual, but, it sure did help during the race, to see what position I might be in.

I felt slow on the bike. My time today was 2 minutes slower than my last race, so it wasn't as bad as I thought, averaging 18.5 mph. Had a rough time trying to sleep last night. With little to no hours of shut-eye, I forced my way on my bike on the course. I switched my bike rear cassette gears, so it was good for me to try this. It worked great. The hills were better, I felt stronger on the hills. This will help me on the Ironman Bike course, that is for sure. I will be able to try them out on the course next week during simulation.

I felt strong on my run. I averaged a 8:15 pace for the first two miles. Then slowed to a 9:00-9:20. But, stayed under 10:00 per mile this time around. Good strong run. Came in strong and it showed.

Things I did different this time around: 
1. Didn’t change much up, other than training during the week. Did more regular runs and stayed the pace.
2. Used Pedialyte Electrolyte before run. Worked well.

That’s about it, onward to the next training ride.

Lake Country Olympic Triathlon - 3rd Age Group - Stats
1500 Meter swim (.95 miles): Swim canceled Algae
25 mile bike: 1:21:15 T2: 2:22
10K run: 56:54
Final: 2:20:29

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 ðŸƒðŸ»‍♀️#cycle #bike #cyclist #running #healthylifestyle 

#crazyrunninggal #crazyrunninggirl 

Tuesday, August 8, 2017

26.2 The Plan Meets Reality - Adapted from Jonathan Clements

After requiring strenuous months of training, you have a pre-focused vision or shall I say, 'fantasy' of how things turn out. Let's face it, when you make it to the start line, and rubber hits the road, reality kicks in. Unfortunately, race day is never quite the same.  I am giving a play-by-play experience running the 26.2 miles.

START: The buzzer, gun, horn goes off. Adrenaline-crazed runners sprint across the start line. You say, 'stay calm, don't go fast, stay on pace." In other words, 'Lunatics' (as Clements says).  Then of course, you look down at your Garmin and realize, you join the sprint at a 8 minute mile, which is almost 2 minutes faster than your pace time.

Mile 1: You are pumped. You look down at your Garmin and notice you're at a 8:30 pace. It is, of course, all downhill from here, because you know you went out way too fast.

Mile 2: You run the body check. Shoe laces, tight. Leg muscles, loose. Knees, okay. All is good. For now.

Mile 3: Your bladder starts feeling full. "What the heck? Maybe it will go away."

Mile 5: Oh good, you don't have to go. Wait, now you have to go number 2. "You better stop. Where's the Porta-potty?"

Mile 6: You find a porta-potty, you go. The spectators who are there, stair. Luckily, there is no-one in line.

Mile 8: You start feeling exhausted, tired. "Should I walk?" "no" this is only the beginning, take it slow. Maybe you can do Galloway. Not a chance, walking is for wimps.

Mile 9: 1-2-3-4 We-hate-gallo-way. Your feet slap out of rhythm. Your self-confidence starts to crack.

Mile 11: You take a quick sip of water, see if you can walk. No, no walking.

Mile 12: A silver-haired woman passes you on the uphill. "What the heck?" She looks strong. You hate her.

Mile 13.1: Run a negative split, yeah, right. Not! Qualify for Boston, out of the question.

Mile 15: "What did you get yourself into?" Why are you doing this?

Mile 16: You stare at your  watch as you try to calculate your per-mile pace. Take 16, divide it into two and a half hours, which is what, wait...

Mile 18: You drift off, daydream of any food and pinot noir. Your legs slow.

Mile 19: Okay, water stop. I'm going to walk the water stop. You grab water, guzzle it and take a few steps before you cringe and start up with a run cadence again.

Mile 20: You have a brief moment of clarity, you wipe the salt from your face, and wonder will you make it?

Mile 21: Your quads scream.Your body is toast. You want to walk. You desperately try not to, but that thought is gone.

Mile 22: Running a marathon is like living an entire lifetime, they say anyway. No matter how wonderful your life is though, it, according to this run, always ends badly. The death march has begun. It is no longer about going fast, it is about who slows the least.

Mile 23: There is only 3 miles to go. You see a runner ahead, bend over, clutches his quads and says, "he's done." It seems reasonable to do, but you don't.

Mile 25: You pass a scowling runner with two streaks of blood running down his shirt, he's the man too proud to put band-aids on his nipples. Ouch!

FINISH: You walk-run slowly toward the finish line. You stagger to get your medal and then to the food table.

Thanks for the idea Jonathan. When Jonathan Clements is not writing blogposts, he writes for personal-finance column for the Wall Street Journal.  

Friday, August 4, 2017

Ironman Guesses - Checking it twice. ❤️🚴🏽‍♀️🏃🏽‍♀️☕ Morning fix....🏃🏻‍♀️

I am swimming with ease in the water, breathing with easy 
strokes. I make it easily to the shore. They strip my wetsuit, and I carry it to transition. I gulp the liquids, change my shoes and run to hop on my bike. I ride my bike, mile by mile with cadence ease, staying the course. Then I run the distance. Finally, I am running across the finish line at Ironman Wisconsin on Sunday evening September 10. 

Here are my updated estimates for the Ironman Wisconsin...

Swim: 7 AM start. (I just learned there will be a 5 min by heat, so I may not start until 7:20, so my out of water might be 9 a.m. instead). The swim is 2.4 miles or 4224 yards. To make the cut off I must swim a 3:37/100 yard pace. My goal is to pace at 02:00/100yd in 1 1/2 hours. Out of the water no later than 8:45 AM.

Bike: 9:00 AM start. I have to complete the 112.2 miles by 5:30PM for the bike cut-off (13.43 mph for 8 hours). My goal is 7 1/2 hours, based on training I'm at 14 mph bike pace. To arrive in transition no later than 4:30-5:00 PM.

Run: 5:00 PM start. My goal is to run a 5 1/2-6 hour 26.2. The cut-off is a 14:53 min / mi pace. 

Cross the Finish: When all goes well I will cross the finish line between 11:00 PM, depending on how nutrition works.

Estimates: - adjusted based on simulation
Race start: 7 AM-7:20 AM
Swim: est. 1-1/2 hr. 9:15 AM
T1: 10 min
Bike: 9:25 AM start. 14 mph pace. est. 7 1/2 hr. 4:30 PM
T2: 10 min
Run: 4:40 PM start. est. 5-1/2-6 hr. 11 PM

Cross the finish: 11 PM

See you at the finish line!

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 ðŸƒðŸ»‍♀️#cycle #bike #cyclist #running #healthylifestyle 

#crazyrunninggal #crazyrunninggirl 

Thursday, August 3, 2017

Reflection over a cup of Jo for Aug 2017❤️🚴🏽‍♀️🏃🏽‍♀️☕ Morning fix....🏃🏻‍♀️

Ironman Wisconsin (IMWI) is getting closer. I promised myself I wouldn't count the days. In fact, someone asked me "Are you nervous?" I didn't have an answer. I am still knee-deep in training. All I can say, is "One day at a time." This past weekend I rode 2 loops of the course, with a little hiccup missing a turn making it a 90 mile ride; for the first time. Sure, I rode the loop several times now, and once doing an out-and-back stick with 1 loop; but never two loops until now. It felt good. I was able to avoid that "almost" accident when I looked up and there it was, a large pile of cut-up tree branches, brush someone threw in the middle of the street coming in from my 2nd loop. Today, I swam 4000 yards in the pool, solo. This weekend will be focusing on my running miles and a full 3-mile swim in Lake Geneva an open water swim with my favorite guy, kyaking, along for the ride. And another long bike ride. I know many of you plan to come and cheer me on! Thank you for this, I'll need you out there cheering!!!! To keep me going. I have my planned estimates for swim, bike and run, posted on my blog. And if all goes as planned, with no nutrition hiccups, I will cross the finish line between 9-10 PM. Plan for it.... I'm ready, are you?! #imwi #crazyrunninggal#crazyrunninggirl #IronmanWisconsin #hereIcome

Stats to date are... 
625.17 Running Miles
2,144.23 Cycle Miles
421,151 Swimming Yards

Train wisely, and injury free. Keep swimming, cycling and running.

🏊🚴🏻🙏🏻 ðŸƒðŸ»‍♀️#cycle #bike #cyclist #running #healthylifestyle 

#crazyrunninggal #crazyrunninggirl