Ironman Coeur d'Alene: Finding Aloha before the Big Aloha!!

Two weekends ago I broke my longest non-racing streak since 2012 at Ironman Coeur d'Alene, my first Ironman since November!!  9 very long months.

I bring this up because in the last few months I've had so. many. people. question why I would be racing Ironman CDA so close to Kona (7 weeks apart).  I completely understand why most people would opt not to do this, and as I've discussed with my coach in the past- when I share my dreams and plans openly I leave myself open for judgement.  And I'm 100% OK with that.  I think more than anything, it's an opportunity for me to share the whys and hows of racing Ironman.

In the past 3 years my racing schedule has looked like this (not including any half iron distance races, olys, sprints, trail races, ultramarathons, or running races of any sort.... of which I included plenty in between!)

2013:  IM Texas--5 weeks-- IM CDA -- 13 weeks-- IM Lake Tahoe--8 weeks--IM AZ.
2014:  IM Texas--16 weeks--IM Wisconsin--10 weeks-- IM AZ.
2015:  IM Texas--10 weeks--IM Lake Placid--8 weeks--IM Lake Tahoe--8 weeks-- IM AZ.

And here's the thing, since I have started working with Hillary in January 2014, I've had good races and I've had not so good races.  I've been really, really fit for some races, and so-so fit for others.  We have built my plans with all of these races in mind and even squeezed in IM Lake Tahoe at the last minute last year when I had a really good race at Placid and we wanted to build on that fitness some more before IM AZ.  Not every race is an "A" race, but we try to use EVERY race to build fitness and confidence.  I've never regretted a single race I've done, have learned something in every race I've done, and have continued to grow as an athlete.

I LOVE to race.  I'm not an athlete that could sit on the sidelines holding all my cards for ONE race.  A) I would be bored out of my mind and B) putting all my eggs in one basket I think I would be limiting myself and would end up disappointed if it didn't go exactly as I wanted.  By racing often I'm never out of practice and if I have a not so great race, it's fine because there is always the next one.

The other thing is that in the past 2.5 years since hiring Hillary I have recovered better and faster than I ever did before.  And none of that is on me... I'm just getting older... it is everything to do with her and how brilliant she is at incorporating recovery into our programs.  Keep in mind, as my #bff pointed out, I am OCD and do exactly as I'm told.  Never more.  And never less.  I give my best effort every day.  If I am told to go easy, I go easy.  If I am told to go hard, I go hard.  So I do take some responsibility for that aspect.  There's no more guilt about missing a key session and trying to make it up somewhere, doubling up or working extra hard the next day.  My training schedule is written with my life in mind so there's no need to miss any workouts.

But back to Kona.  Here's something you probably don't know unless you've followed me for a while.  The very first time my husband raced Kona (2009) I took my bike to train while we were there.  I was getting ready for IMAZ.  I did my long ride on the course and when I finished what was at the time the hardest ride I've ever done (which was ridiculous considering I only made it 75 miles)... I declared that I never wanted to race in Hawaii.  To say it terrified me was an understatement.  I was bonked, dehydrated, and an absolute hot mess after a miserable ride.

Two years later, I felt differently.  I had grown and changed and thought, maybe I could actually do it and survive.  And 2 years after that I was actively pursuing qualification.

Despite the growth and confidence I've built over the last 4 years, Kona has remained this enigma that seemed, seems still, very surreal.  For me, coming out of IM AZ last year, I knew that I didn't want Kona to be my first race of the season.  I need that first race to remind my body of how much it hurts, and make any last minute adjustments to my nutrition / hydration plan and to get mentally prepared for the big day.  I know it sounds crazy, but my confidence comes from racing (good, bad or otherwise) and learning from those experiences.

I endure more pain (physical and emotional) in training than in a race, and every one of those training sessions is vital to my success.  But it's the race experience that allows me to utilize my training, to put it to the test, and see where I stack up against my competition.  Race day is the icing.  The reward.

IM CDA was the absolute perfect tune up race for me, completely by chance.  I watched the weather leading up to race day so I would know how to pack.  10 days out the forecast was 70s and sunny.  Then the forecast started to heat up, and there was some concern for rain.  As it turned out, it was warm, but not hot.  I never saw the final weather report for that day, but my guess is it didn't get warmer than 83 degrees.  A forest fire started west of town and blocked the sun on my 3rd loop of the run, which actually caused the temps to drop a little so it never reached the expected high for the day.

But it was windy as fuck.  The wind on the second loop of the bike was unreal.  I was having flashbacks to St. George 2012.  And I honestly think this was worse than 2012, but I was prepared for it so it didn't hit me the same way.  There were times I felt like I was going backwards.  And yet, no one was passing me.  "They" always say, everyone is dealing with the same conditions so you can't let them get the better of you, and this was the perfect example.  No matter how shitty I felt on the bike, I was still out front.  Every once in a while some dude would go by me.  And then I would be alone for miles at a time.

The wind is my kryptonite and definitely the thing I've feared most about Kona.  Being able to push my watts on this day, and come off the bike feeling decent was huge for me.  It gave me the confidence to stop thinking about "just getting to the finish line" on October 8.  I know now that I will be OK.  I can stick to my plan, execute my race and have the day that I've worked so hard for.

I have always said that Ironman Coeur d'Alene is my favorite race and I think this still holds true.  It was my 20th Ironman finish, and 20% of those finishes have been at CDA!  The venue is beautiful.  The bike course is challenging, yet rewards those who have worked hard in training and remain fearless in execution.  And the run course is well supported and beautiful.

I didn't have a perfect day at CDA.  In my post race analysis with the boss, we discussed my struggles: I was STARVING all day long-- which has never happened to me before.  I didn't change anything in my pre-race diet and build up.  In the past I've struggled fueling on the bike but I've never gotten on my bike at mile 1 and been like, geez I'm hungry!  Hillary felt that it was most likely just bad timing with some normal hormone fluctuations.  So actually, until I cleaned up my diet, I hadn't had a regular cycle in quite some time.  Since working with Katie at OWN Nutrition for the last 6 months, I've actually seen some progress in this area-- which though inconvenient is a really, really good thing. When you deprive your body of nutrients, regardless of how many calories worth of cookies you're eating, you can set yourself up for loss of bone density and injury.

Good news is this likely won't be a problem in Hawaii (thank goodness it's 7 weeks and not 8!!).  And by keeping better tabs on my fluctuations we can pinpoint when this is likely to occur and be prepared.  In any case, I was pounding calories all day long and still felt hungry, and this eventually caused my second lap of the run to be significantly slower.  However, I was able to recover and actually have a very successful 3rd lap and a strong finish.  I've NEVER come back from calorie depletion before!!  Typically when it occurs, which used to be all the time before we started focusing on it, I'm done.  I think part of my success was because I recognized my hunger immediately and was diligent about taking in as much as I could to try to stave off the bonk as long as possible.  So I was pretty happy overall about how things played out.  Yes, I would have loved to have been on the podium (I was 6th), but the lessons I learned and the takeaways for October were a small sacrifice for the places I lost.

You've probably heard the term "racing into shape" and that was my plan for 2016.  I started the year with Oceanside after about 2 weeks of triathlon training under my belt, and have continued to gain fitness through each race.  Our target since November last year has been IRONMAN WORLD CHAMPIONSHIP!  I am prepared to arrive on the starting line in peak shape for the year!

THANK YOU to our good friend, Jeff, who cheered us on all day, took some awesome pics and helped pull me out of my bonk on lap 2 of the run!  Enjoy a little photo collage from our adventures in CDA!

Race morning.  Photo credit:  Jeff Wruble

2 Lap swim course.  Photo credit:  Jeff Wruble

Not afraid of leading a few green caps.  (aka: men).  Photo credit:  Jeff Wruble

Bike course!  Super scenic.  

Focused determination.

For 2 miles I was "2nd Place Female" with my own bike lead!!  First time ever!

Run course hurt box.  Photo credit:  Jeff Wruble

Finishing lap 2 with a friend!

Finish line!!  I'm always as happy as the very first time!  #findingaloha

Hugging LP -- crushing her age group in 3rd place!  Photo credit:  Jeff Wruble

Finish #20!! 

Racing with my better half never gets old.  Photo credit:  Jeff Wruble

Revealing the softer side if #findingkona.  Photo credit:  Jeff Wruble

I feel like the final photo deserves a bit more of an explanation.  I am terrified of heights.  When I was in college, I visited my boyfriend at his summer job and he took me up to the roof via a ladder.  I got up there OK, but then panic set in and I couldn't get back on the ladder to come down.  It's not that I avoided situations that put me at height.  I love roller coasters.  I've been rappelling.  

In grad school my sister and I visited an amusement park and we went on this reverse- bungee- jumping thing where they strap you into a harness, pull you backwards and up very, very high.  You pull the "rip cord" at the top and you free fall till the tension of the line catches you and then you swing back and forth.  When they started pulling us upwards, I grabbed hold of the attendant and would not let go.  He had to pry my fingers off his arm.  In the video you can hear me screaming the entire time we were being raised which felt like forever.  The second my sister pulled the rip cord -- silence.  It was exhilarating, terrifying, enlightening.  

It's like watching a scary movie.  I hate them but I love to watch them.  It's the kind of fear that draws you in.  

I spent our last evening in CDA with my husband and 2 other friends.  We ate a lot, and drank a little and somewhere along the way we decided we were going to go swimming.  And then our friend who is local to CDA suggested cliff jumping.  I was all in.  Leading the way down the trail.  Let's do this.  And then I stepped out onto the edge of the rock.... and absolutely froze.  

I stood at the top for what felt like an eternity, my heart racing. I went through a lot of thoughts but finally settled on "the water is my home, it will catch me." And I jumped. So glad I did. All worthwhile ventures take a leap of faith.

The moment I jumped.  #findingaloha

Lastly I wanted to share an article written by my coach.  You can find it by clicking HERE.  The article is titled "Top 5 Defining Characteristics of our Kona Team".  She is referring to Team HPB, which is the group of athletes coached by Hillary, Alyssa, and two other very talented professionals.  This year we have 10 athletes (out of about 40) who qualified and will be racing the Ironman World Championships.  I could not be more proud to be on this team of dedicated, hard working individuals and am so excited to represent in Hawaii.  I hope that some of these characteristics are evident in my daily pursuit of #findingkona.

Finding Aloha in the Journey

13 weeks.

13 weeks from today I will be racing the Ironman World Championships.

13 weeks from right this very moment I will be mere minutes into the 2.4 mile swim.

Every time I think about my journey and everything that has gotten me to this point I am overwhelmed with joy and gratitude.  As slow as the first half of the year went, time has now sped up and I want to maximize every workout, every opportunity for rest and recovery, every everything that can help me get through race day in 13 weeks.

Many people have asked me my goals for Kona.  I have avoided setting time goals for this race because time goals in general are useless and I think setting them is really silly.  For me.  This is my first time racing on the Big Island.  It's my first time competing in a major championship race.  I do have a rough idea of what I am capable of on a "perfect day".  But I also know that I need to get to the finish line no. matter. what.  Unlike racing in Arizona, I cannot completely throw caution to the wind.  However if I focus on doing what I do every single day in training, and stay in the moment, and stay on top of my hydration and nutrition, everything will be fine.

I'm going to be very honest here and say that the Ironman World Championships scare the sh*t out of me.  I ran the Kona Marathon in 2005 and it was great.  My sister and I were vacationing on Kauai, flew over for the night to run it and then flew back.  It was the same course as Ironman except you started/ ended at the far end of Ali'i Drive (where the run course at IM does the first out-n-back).  It's comforting to know that I've run through the energy lab, granted much earlier in the day, but I did it.  And at the time, I ran a marathon PR.

A few years later when my husband raced in Kona for the first time (2009) I took my bike to maintain my training for IMAZ.  I was absolutely destroyed by the heat and humidity.  I remember going out for a ride one afternoon.  Just an hour shake out.  Nothing major.  I seriously bonked within 15 minutes.  Like, had to sit on the side of the road in the shade of a vehicle to recover, destroyed.  I did my long ride during race week on the Ironman course and it was absolutely the worst 75 mile ride I've ever done.  I remember getting back to our condo and telling the hubs that I never, EVER, wanted to race in Kona.

Obviously a lot has changed since then.  I'm a different athlete, and by the time we went back to the Big Island in 2011 I thought, I could do this.  And that's when I decided to start pursuing the goal (initially chasing the Legacy).

I have worked really hard to change my approach mentally and this past week I was watching the broadcast from last year's race while on my trainer and I thought to myself, there have literally been 40,000+ who have finished this race.  For real.  (Almost) 40 years x 1000 finisher average (this is way low for a majority of years)= 40k.  There is absolutely no reason in the world that if I am on the start line on October 8 I can't be one of them.  None.  Not a single reason.

I will be prepared.  I have a heat acclimation program set in place.  I work every day on making sure my nutrition and hydration are working for me.  I am practicing with all of the gear and methods that I might want to use to help keep myself cool on race day.  There will be nothing left to chance.

The meat of my training is just beginning.  From now until the end of September I will be in full Ironman build mode.  These are the weeks I've waited for and looked forward to all year.  Every day I wake excited and ready to tackle whatever awaits me in WorkoutLog.

I told Hillary after Oceanside that I thought this year was going to be special because I no longer felt afraid, I felt free.  And that freedom propelled me to another podium finish at Ironman CDA 70.3 two weekends ago.  When she asked me my plan for the race, I told her I was going to go as hard as I could on the bike and hold it together for the run.  And I did!  After being first out of the water in my age group, I absolutely attacked the bike course, held higher watts than I've ever raced at before, and still managed to tick off the miles on foot feeling strong.

A few pics of our weekend in Idaho (my favorite race venue!!!):

Post race spin taking in the scenery! #ilovemybike

Pre race dinner.  Ready to smash it!

A little selfie fun at packet pickup.

My gem racked in transition.  Rock star parking!

Ceiling art at Taphouse Unchained.  Post race celebration!

2nd Place Women 40-44!

Next up:  Tahoe Rim Trail 55k!  Finding Aloha in my favorite place to run!

(P.S.  13 weeks from right now I'll be an hour into the 112 mile bike ride....)

Wonder Woman: My Interview with Rachel Spatz

A few days shy of her 23rd birthday, I sat down with Rachel Spatz at the Black Cat Coffee House in Phoenix to talk about, well, Rachel.  And her running career.  Just a few weeks prior she finished her fourth 100 miler, the San Diego 100 Mile Endurance Run (SD 100).  Yeah, you heard me right.  She's just 23 years old.  Kinda obvious now why I'm so intrigued.  I wanted to pick her brain and see what makes her tick, and I figured anyone who reads my blog - which is all about endurance sports- would be interested too. 

Spending time with Rachel, I was filled with a sense of calm.  She is genuinely passionate about running and appreciative of her family's support.  She is soft spoken and energetic, but her energy is more zen and runner's high, a lovely contrast to own my hyper-intense, OCD nature.  She was easy to talk to and very humble despite her amazing accomplishments.  I learned a lot in the few hours we spent together, about what it takes to get through a hundred miles, but also what true love of running looks like.  So let me introduce you...

Rachel Spatz
Age:  23 (22 at the time of the interview)
Hometown:  Phoenix- born and raised!
Education:  Bachelor's degree in exercise science with a minor in nutrition
Current position:  Chiropractic assistant

RunnerChick (RC):  When did you start running?

Rachel Spatz (RS):  When I was 15 years old.  2 weeks later I signed up for my first race, a 15k.  My longest run had been 3 miles.  I finished 10th to last out of a thousand people.  I think I ran a 13 1/2 minute per mile pace.  It was awful, but I was hooked.

Why did you start running?

RS:  I have a breathing problem, a vocal cord dysfunction.  I was working with a (physical/ speech) therapist learning to relax and control my breathing.  They had me running on a treadmill to practice so I decided to start running on my own.  I've always liked to challenge myself.  I didn't like the first few races, but I liked the challenge. 

Rachel shared a story with me about selling Girl Scout Cookies when she was younger.  She saw the challenge, and went on to set the state record for the number of boxes sold.  She now worries about the amount of trans-fats that she sold to people during that time, she said with a smile and the concern of a nutritionist. 

RS continues:  My second half marathon was PF Chang's Rock N Roll Half, about 6 years ago, the year it was really cold.  I had a breathing attack and the ambulance was called.  By the time it got there I was fine again and I walked to the finish.  I signed up for my first marathon that night. 

My first marathon was the Rock N Roll San Diego Marathon in 2007.  I was 16 years old.  I kept hoping they wouldn't look too closely at my driver's license.  Since then I've run 12 marathons officially, 3 were under borrowed bibs.  In training (for 100 mile races) I was running marathons twice a week so it's hard to say how many times I've actually covered the distance. 

"Running is a gift."

How many ultras have you run?

RS:  I've done 17 ultras and 2 Ironman triathlons.  And I finished the Oceanside 70.3 in 2008.

(Interrupting)  Really?  Which IM did you do?

RS:  I did Ironman Arizona in 2008 and Ironman Coeur d'Alene in 2010.  At IM AZ I was the youngest competitor.  It was really cool.  I got to go up on stage and talk to Mike Reilly.  Every time I did anything, I could hear them announcing, "the youngest person is out of the water!" or "Off the bike!"  My whole family was there which was really special.  I cried at the finish line, in my Wonder Woman outfit.  (Rachel smiles.)  It's one of those moments you never forget.  You're not given the finish line, you don't know.  That's why I like 100s too.  It's not a given.  70% of the women at San Diego 100 dropped out.  That's huge.  It's part of the challenge.  It's an adventure.  One trip [fall] and you're done. 

I want to go back to Coeur d'Alene maybe for the marathon.  I'm getting out of triathlons.  I've had a lot of falls on my bike, I'm not the best handler.  It's scared me a little.  I also like the community in ultras, it's tight knit.  It's like a family.  You get twice the pain.  Twice the food.  More beer.  (smiles)   You get twice as long.  I like being out there in nature.  And they're so much cheaper!  I don't enjoy swimming or biking that much.  It was all about getting to the run, and then I'd pass people.  I'm not super fast, but I'm consistent.  I'd average 5 hour marathons and be passing people who went faster on the swim and bike.   

Rachel, on course at the San Diego 100.

So, which hundreds [100 mile runs] have you done?

RS:  I finished Rocky Road [in California] in 2011, Nanny Goat [in California] in 2012, Javalina Jundred [in Arizona] in 2012 and San Diego 2013.  I have 2 DNF's [did not finish] at Rocky Road and Javalina Jundred.  (More on these later...)

Let's talk about SD 100.  Are you self coached?  What was your training like?

RS:  James Bonnett coached me for SD 100.  In the 4 months he worked with me, I PR'd [personal record] in my 50 miler and 50k by over an hour.  He pushed me pretty hard.  I was doing 80+ mile weeks, and a lot of speed work.  I lost 15 pounds.  I thought I'd be slow forever, but I'm finally getting faster.  I don't think I would have finished without him because it as a tough course, lots of climbing.  Having the accountability of working with a coach really helped.  Training smarter, not just more slow miles.  

Prior to SD 100, I was self coached.  Being a running coach (when I was living) in San Diego I was running a lot of miles, but slow miles.  I wasn't running with faster people.  I was pacing people who were running 13 minute miles, I wasn't breaking out of my comfort zone.  My fastest marathon so far is 3:59.  I'm signed up for Lost Dutchman (in February) so I'm excited to see what I can do if I keep working on speed.  My only sub-4 hour marathon is under someone else's name because I borrowed a bib!

James had me running a lot more trails.  It definitely helped me get stronger and faster.  Thompson Peak.  Bell Pass.  Bell Pass is 3-4 miles.  The last mile up is more of a power walk but I'm learning to be more comfortable with more technical trails.  I'm getting more comfortable with running downhills.  I have not had my first fall running yet, so I'm pretty careful.  With the Hokas it's harder to lift your feet up, so I stub my toes a lot.  I was running 6 times a week on trails. 

Working with James, I ran more variety.  Not only harder runs, but my easier runs were easier.  Don't race every run.  Injuries start [by doing that].  I did track workouts.  I push myself so much more in a group setting.  It's more fun.  It's a love/ hate relationship with a track workout.   Some days I did doubles, which wasn't necessarily on his plan, but I loved them! 



Rachel, on course at San Diego 100.  Still smiling!

Have you ever been injured?

RS:  I've had muscle strains, and usually if I take a week off I'm fine.  2 months ago I threw out my back and couldn't run for 3 weeks.  It was the same day a training friend broke her tailbone.  I was so worried I wouldn't make it to the start line.  That was a huge concern for me.  I only had 2 weeks of running again before SD 100.  We never figured out why it happened but I'm giving up the Camelbak and going with handheld water bottles.  I've been lucky to not have any major injuries though.

You can run in the heat with just handhelds? 

RS:  Yes, in training I'll stick with handhelds.  At SD 100 I had a running vest and I carried 3 handhelds.  It was perfect.  In the heat, I will run shorter loops to be safe.  I can do the heat, but I'm not the best at it.  I like carrying water bottles, it helps keep the guns (smiles).  It's built-in strength training.  I'm so used to carrying my phone, keys, camera.  When I don't have anything I feel naked.

"You're not given the finish line, you don't know.  That's why I like 100s too.  It's not a given."

Do you cross train?

RS:  I do spin class once a week with my brother.  I enjoy spending time with him and getting him involved.  I love weight training!  Working at a chiropractic clinic, I stretch much more than I ever did.  It's amazing how much flexibility I've lost since I was in gymnastics. 

Gymnastics!... so did you play any other sports growing up?

I tried ball sports but I'm not one for coordination.  I was the bench warmer.  I tried soccer, basketball.  In teeball I'd be looking for bugs in the grass while I was supposed to be playing.

So back to SD 100... walk me through 100 miles... how do you feel?  any specific challenges?

RS:  Another really cool difference between tris and ultras is pacers.  It's so great to have them.  You become close to these people, they're your best friends.  It's special.  At mile 81 at SD 100 I had a breakdown and my pacer told me to look around at how beautiful it was.   He ran with me from 51 - 100 miles.  He's the sweetest person ever, he's like my running dad.  The last 20 miles, I'm not gonna lie, I was grumpy.  He kept telling me stories and jokes.  It wasn't funny, but he made me smile just knowing he was trying.  

At 2 AM a buck ran right in front of us, scariest moment of my life!  He alerted me to all the cool things.  At the aid station, he made me eat something when I told him I didn't feel good.  Then I puked all over.  We both laughed.  He does hundreds also.  He's really fast and I was honored that he would slow down and run with me.  

And my dad joined me for the last 4 miles.  It helps to have the support from your family.  I know a lot of ultra runners whose families never come to races.  My family is always there.  They worry about me a lot.  I'm out on course, updating them on my cell phone.  And playing words with friends.  (laughs)



Rachel, with her pacer, at San Diego 100.

At Nanny Goat I didn't run with a pacer.  Someone jumped in and ran the last 5 miles with me, just to keep me moving.  Pacers do help.  I did have one at JJ 100 both times.  For me, running at night, it's really helpful.  This year at JJ 100 I don't think I'll have one.  I have run that course so many times, I know I'll be fine.  I've had pacers fall asleep on me while running.  His eyes were closed, it was 30 degrees, and he just kept going.  

I've hallucinated.  I thought I saw a dead body and I screamed.  (It was a sand bag).  Even a friend who has done JJ 100 a bunch of times, got off course for 7 miles because he was "following someone".  Buddying up with someone out there would be great.  

During SD 100 the pick-up van passed me on one of the hardest hills.  My first thought was, 'they're going to be in bed, have hot food, way before me.'  Once the mind goes, the body starts to follow.      

So before SD 100, what was your training like?

RS:  For JJ 100... not too much.  My longest run 4 months prior was 32 miles.  But I had done a 50 miler earlier in the year.  I DNF'd at a 100k for hyponatremia a few weeks prior.  I knew something was wrong.  DNF's suck, but each one is a learning experience.  The more you do these things the more it happens.  Sometimes your body is just off.  But I ended up having a great race at JJ 100.

My pacer [at JJ 100], also named Rachel, ran with me for 53 miles, and she was giggly and happy the whole time.  The first time I did JJ 100 my pacer complained about their feet, their bursitis, their stomach.  I'm not going to say it was their fault I DNF'd, but it definitely didn't help.

I paced several people over the last few years and I've learned what is helpful, and how to get through.  My first 50 miler I DNF'd.  I struggled with an eating disorder and I think it contributed.  I had no energy.  I stopped at mile 32.  Later, when I finished my first 50, someone registered and ran the entire way with me to make sure I got through it.  It stuck out in my mind, would I do that for someone else?  Make that sacrifice?  It was really cool.  Very special.

Wait, an eating disorder?  Can I ask which one?

RS:  Bulimia.  Not many people know this about me.  (sighs)  I wish I knew why.  I wanted to stop, but I was addicted.  I remember counting calories at such an early age.  I actually gained a lot of weight because my body was storing everything.  I got help my first year of college.  Stress made it worse.  I think ultras have helped me to be happy with my body.  When I started doing ultras I got my heart checked because I knew what I did could have affected my heart.  It's a vicious cycle.  You feel terrible the whole time.

Even in the ultra community, every body is different.  I have learned to do what I can with my body.  And it really impressed upon me how careful you have to be in what you tell young girls when they're growing up.  That's why I quit gymnastics at 12 yrs old.  I was developing and someone made fun of me.

"Think long term.  Plan in advance.  Not 3 months before."

So, speaking of nutrition... you're vegan right?

RS:  I have been vegan for 5 months, but I've been vegetarian for 8-9 years.  I prefer a vegan diet for nutritional reasons.  I took a long, hard look at my diet and being vegan took away things that I shouldn't be eating.  Cheese.  And butter. 

I enjoy cooking.  It's so fun when something actually turns out [in the kitchen]!  My parents were mad at me at first when I became vegetarian.  But now, they've even set some boundaries in their diets because of animal rights and farming practices.  People don't talk about it, but everyone should know where their food is coming from.

I don't push people one way or another, but education is important.  Read your ingredients.  If you can't read it, don't eat it.  I don't push veganism.  If someone asks me, I'll tell them.  There's too much politics involved.  I feel a lot better and I eat a lot more.

At first it was difficult, I craved cheese all the time.  Mac and Cheese.  I realized how much I used butter and cheese when I got rid of them.  There's plenty of unhealthy vegan foods, but it's all in how you eat.  You can still eat too much, and eat the wrong foods.  Adding more spices, instead of butter and fat makes a difference.  People shut off their minds [to veganism] but you can eat so many things!

So I attempted a conversion to veganism briefly last winter.  It didn't go well because I had too many other things going on in my life at that time and I ended up getting sick so I put the diet change on hold.  Any advice for someone interested in veganism?

RS:  Look up recipes online.  How do I make good vegan pancakes?  Google it.  Make it fun.  If other people are interested in it, invite them over and cook together.  I make almost every food you can eat, but I feel better.  Start off slow.  Slowly take things away.  Make small changes.  It took me a while to get used to vegan cheese, but I was open to new foods.  Go to vegan restaurants and get ideas.  Add protein, not just sugar.  Protein and healthy fat help with satiety.

I've been vegan for 5 months, I started in January.  It was kind of a 'why not' thing.  And it did help me to lose 15 pounds.  I have more energy.  I know people who are vegan, but go into survival mode at races and eat non-vegan.  Different things work for different people.  You can't judge people.  I know people who are 90% vegan.  If you go to France, you splurge on good cheeses.  Some people have celebratory days.  I drank broth at JJ 100 last year.  It may have been chicken broth.  I don't know.  It was warm and it helped.  But I hate the thought of drinking chicken juice.  (laughs)  Aravaipa makes it easy for their racers with the Daiya cheese quesadillas.  They do a great job.

I think people can learn a lot from successes and failures.  What stands out in your mind as successful racing?

RS:  My sub-4 hour marathon.  3:59:09.  That was probably the best race I've had, feeling-wize.  I didn't taper.  I got the bib the day before.  I didn't have any stress, I just thought it'd be a good training day.  I got the bib off of craigslist.  For me, that was special because I had been wanting sub 4 for years.  I didn't think it was a PR course, it just happened.  It did make me question tapering.  The stress building up to tapering. 

Ultra-wise, SD 100 was one of the best 100s because I didn't have a moment when I had a breakdown and questioned finishing.  Other than the hospital visit (post race) nothing really went wrong.  I had a few blisters and puked a few times.  I smiled at every aid station.  I saw a lot of people I hadn't seen in a long time.  Having my dad run the last 5 miles with me. Those are the two that stand out.

And when you DNF'd... what made you stop? 

RS:  My first 100 miler I dropped at 67 miles (JJ 100) and Rocky Road at 75 miles.  My feet hurt so badly.  I was crawling and crying.  That's not me.  I'm usually smiling.  I changed to Hoka's and have not had that issue again.  Between the two DNF's I did finish Rocky Road successfully.  I changed shoes 6-7 times that day.  It was raining and cold. 

Having DNF's makes these events humbling.  It makes the finishes even more special.  My first 100 finish... you can't describe it.  Going from a DNF to finishing, feeling good- it's like WOW!  You expect a crash mentally, but it didn't happen.



Rachel, at an aid station during San Diego 100.  I love this photo because you can see the excitement of her friend, but also Rachel's own exhaustion and struggle.  Despite highs and lows, Rachel pushed through to the finish.

What has helped you be successful at 100s?

RS:  At SD 100... less phone time.  As dumb as that sounds.  And less stopping at aid stations.  Beware of the chair!  You see people hanging out at aid stations for 5-10 minutes and that all adds up.  At JJ 100 I went 27:07 and I got in and out of the aid stations.  My first time, I sat down and talked to family and I'd be there 10 minutes!  Keep moving, and when you feel bad take it mile by mile.  Don't think about how far you have to go still.  You will start to feel better.

Everyone has mental blocks- you just have to walk through it.  Laugh out loud.  Sing songs!  Do whatever makes you smile.  If you get into a bad mind set, you have to keep going.  Personally, it helps to be happier when I run, than to stay in a bad mood.  As my pacer said, look around!  We were so blessed.  If you're fortunate enough to make it to the start line, it's a blessing. 

Practice nutrition.  Long runs at different temperatures.  Find out ahead of time what the race weather is like typically.  Do what you can to replicate trails, terrain, weather.  Nutrition is so different at 100 degrees compared to 50-60 degrees.  What worked for me was switching to liquid calories and bananas for the last 50 miles.  I didn't have any stomach issues. 

You're working so hard, and burning so many calories and if you're constantly putting solid food in, it's a lot.  I think I'll keep up with that.  Tailwind (a liquid nutrition) was on the course.  I looked it up, and tried it.  It wasn't too sweet.  And I took in bananas and salt pills.  And a pinch of Himalayan pink salt.  I took frs tabs.  The first 50 miles, I eat more solid foods- stock up on calories. 

At night, the time seems to go by so much faster.  You just go aid station to aid station.  It's very soothing.  Being out there and talking and laughing.  I also had packets of Pocket Fuel, which I loved!  I had 3-4 of those over the last 50 miles.  I wasn't hungry.  It seemed to work well. 

Do you run with music?

RS:  NO!  I haven't since Across the Years.  That was another awful race!  I think that's another reason I've gotten faster.  I'm more in tune with my body.  It makes me feel sad when I see people running on trails with music.  They're missing out.  The birds chirping.  And it's a safety thing.  A few weeks ago I was running with Mike and Kimberly Miller and we came upon a rattlesnake.  If you can't hear a rattlesnake, it's dangerous! 

Another reason is, I would memorize how long each song was and it would go by even slower.  If I'm calculating how much time has gone by.  I couldn't zone out, in a good way.  It's good to be aware of your surroundings.  You need to be able to hear other runners, and snakes!  My fastest races have been without music.  Go figure!

You have JJ 100 up next.  Will you continue to work with James for JJ? 

RS:  I qualified for Western States at SD 100.  If I get in, I want him to train me again.  And maybe for Lost Dutchman.  For a big race, I definitely want him to coach me.  For JJ, and the summer training, I need a break from long runs and speedwork.  It's just too hard in the summer.  I am signed up for several Aravaipa trail races which will help my training.  I want to dress up [in costume] and have fun out there [at JJ 100].  I know the costume will slow me down. 

I worked with an online coach for my sub-4 marathon, and it was totally impersonal.  James would text me and ask how things were going.  We would meet up and talk about training over beer.  He took me out to dinner after the race, it was neat.  That's what separates a good coach. 

Do you have any bucket list races?

RS:  Western States 100.  It's a 30 hour cutoff but it's easier than SD 100.  I know I can do it.  It's just getting in [through the lottery].  Boston was on my list, but with the new qualification times I don't know if I can make it.  3:35.  Every person is different and has their gifts.  Speed is not one of mine.  It would take a lot of work for me to qualify.  I think I'd be a squeaker.  (Referring to the article in Runner's World about squeaking in just under the qualifying standard.)

A sub-24 hour 100 I think is in the cards.  No race picked out yet for this, but maybe JJ 100 in 2014.  Maybe work with James over the winter to improve my 50 mile/ 50k times.  Working on getting through the night running, not walking.  It's getting the second half right.  It would be nice to do a 100 with consistent splits.  In a 100, you're stopping more at night.  Changing shoes.  But if you feel good, at night when it's cooler, it would be the time to pick it up. 

Do you have any advise for someone who wants to run a 100 miler... me for example? 

RS:  I would recommend a 50 miler first, and run the day after a 50 miler.  To flush the muscles, but also learning to run when you don't want to run or when you're sore.  Last year in school I did a lot of runs at night. 

Train with a group.  It helps when you're doing 20-30 mile long runs.  Whether it's a coach, or a friend, it helps tremendously.  Instead of doing a 40 mile long run, I'd do back to back long runs, still running on sore legs. 

Go to an ultra and volunteer.  See what can go right.  See what can go wrong.  Learn what you can by watching people.  Watch the aid stations.  Watch the finish line.  I paced a 100 miler first and I saw the good and the bad.  Maybe don't be at the finish line! (laughing)  Be out there in the middle of the night and see what happens to people.  I've had some people tell me, "I could walk the whole thing in that time," and it's hard for people to understand.  It's not like racing a marathon.  You add up all the stops and the aid stations. 

Plan in advance.  Think long term.  Not 3 months before.



Success!  Rachel accepts congratulations at the finish line of the San Diego 100.

Anything you want to add?

RS:  (thinking)  I think that's good.  You have a whole biography on me!  James Bonnett did his first 100 at 12 years old.  I have a friend whose child also competed in a 100 at 12.  You can do these things and not ruin your body.  James' dad ran 100s and he decided to run with him.  You always have people that say, "that's dumb," or "don't you know how bad that is on your body?"  Do what you love, tune out the negative people.  I started marathoning at 16.  I had people say, "you're still growing", but I stopped growing when I was 12! (laughs)  A lot of my friends are older than me since I started so young.  Everyone in the sport is 10, 20 years older than me, doing what I love too.

Unlike marathons, I like ultras because it's not about times.  I used to feel bad about myself if I didn't get the time that I wanted.  Since switching to trails, I haven't run a marathon since.  I haven't gone back.  People become time obsessed and lose the passion and the love of running.  Some runs are just bad, you can't take it personally.  Running is a gift. 

I don't want to be one of those people that can't run when I'm 60.  I think it's about listening to your body.  I stay off roads because my knees hurt less on trails.  My mom has run a couple of marathons and it's awesome to see her come across the finish line.  It was cool to train with my mom.  She has a big, big heart.  She'd be out there for 6 hours completing her 20 mile training run.  I'd have breakfast and hang out with my friends [after my run] and she's still out there.  She signed up for Nike Women's Marathon with Team in Training with 4 months to train.  But she wanted to prove me wrong when I said it wasn't a good idea. 

With Lost Dutchman she mentioned she might do that course again!  I just want her to be healthy.  It's about finding something you love and sticking with it.  Even if she's walking.  At 60 or 70 a lot of people just give up.  I see stubborn people out there doing ultras and Ironman in their 60s and 70s.  A lot of race directors are older and they're stubborn, out there fighting for what they love. 

********************

Wow.  Reflecting on our conversation from that morning, I'm simultaneously impressed and inspired by this 5 foot phenom.  I hope you've enjoyed getting to know Rachel a little bit better.  And the next time a challenge seems just a little bit too daunting, too out of reach, just remember everything Rachel has accomplished just because she thought she could.  And though she plans to dress as a hobbit at this year's Javalina Jundred, I will always think of her as Wonder Woman.   
    

 

Ironman CDA: Number 10!

Ironman Coeur d'Alene was a perfect day.  It wasn't a PR.  I didn't feel fantastic all day long.  But I executed a race that I'm extremely proud of, and I have confidence going into the second half of my season.

The day started earlier than usual with the new swim start.  WTC announced a few months ago that it was going to try several new swim starts at Ironman races, beginning with IM- CDA.  In the past, the swim start has been a mass beach start.  So imagine 2500 athletes flooding into the water at the same time.  Chaos.  Having raced CDA twice before- this swim ranks amongst my slowest swim times.  This year, they were doing what I call a 'streaming start'.  So we still lined up on the beach, though this time we were in corrals that corresponded to our estimated finish time.  Once the cannon went off, at 6:35 am, everyone filed out of the corral under the inflatable banner, and into the lake.  Having the funnel effect limited the number of people diving into the water at one time which significantly reduced congestion. 

I lined up in the 60-75 minute corral and from the minute I hit the water I had space.  I was able to swim my own race the entire 2.4 miles.  And I loved every second of it.  I don't have issues in lakes at Arizona, Wisconsin, or Texas.  I'm not sure it it's more spread out because of the in water start, but I've never had problems finding space at these races.  Unlike my past experiences at CDA where I was getting beat up for at least 15 minutes.

Ironman CDA Swim
 

The only problem I ran into, which is relatively minor, was that I caught the slower swimmers by the time I reached the first turn buoy in lap 2.  So for the final 1/2- 3/4 mile of the swim I had to pay attention and sight a little more frequently to avoid getting a swift kick in the ribs by a breast-stroker.  As long as I saw them in advance, I'd redirect my route slightly and sail on past.  A couple of times they seemed to appear out of nowhere and I had to halt my stroke to avoid the heel-to-gut move.  And getting out of the water provided a teensy bit of confusion as the second lap folks were in a hurry to get to transition, while the first lap folks seemed a bit dazed and were a little slower about pulling themselves out of the water to run under the inflatable to start lap 2.  Despite the confusion (all minor), I'd take the rolling start any day.   

Swim:  1:01:51  

On to the bike!  Having driven the bike course the day before, I knew what to expect out there.  Tough climbs.  Really tough climbs.  My training was not where I had hoped it would be due to an illness at the beginning of the year that delayed my training by 8 weeks.  I got some good rides in before IM Texas (5 weeks previous) and another 80 miler between Texas and CDA, but I didn't have much in the way of hill training.  Mostly I recovered, got some good rest and felt fantastic the few days leading up to the race. 

I took the bike course very easy.  My goal was to stay comfortable as much as possible, not push the pace one bit.  The out and back section was about 16 miles, with 40 miles of climbs on the highway.  We repeated each section twice for the bike segment.  The first loop I cruised through the out and back in town and was eager to get out on the highway and experience the hills first hand.  

Ironman CDA Bike

The first climb was about a mile and a half, very steep, followed by a smokin' fast downhill.  The second climb was much more gradual, much longer.  It climbed for a while, then plateaued, then climbed, then plateaued.  By the time we hit the 3rd plateau, we cruised for a mile or so to the turnaround and then enjoyed some nice long downhill.  While my legs didn't feel overly taxed during the climbs, I did have trouble taking in nutrition because I was breathing so heavily.  It's hard to chew and breathe at the same time! 

Once I turned around to head back down, I ate a bonk breaker, hoping to replenish a few calories on the way back to town.  I loved the downhills.  This is something that I had to really practice at and thankfully over the last couple of years I've become a much better descender.  People would pass me on the uphills as I sat pedalling in my granny gear, but on the downhills I flew by them.  I saw people coasting.  I saw people sitting up.  I saw people breaking.  I got aero, threw it in my hardest gear and hauled ass.  And all those people who passed me were now behind me again. 

At this point, 60 miles into the bike ride, and only 400 calories into my system, I was behind the 8 ball.  It seemed that no matter what, bonk was in my future.  Ironically, I never felt hungry, or that dizzy, sugar-starved hypoglycemia.  I just started to feel really sleepy.  Climbing the hills for the second time, I caught myself almost falling asleep on my bike at mile 80.  I know this is tough to believe, how is that even possible?  But trust me.  My body was in shut down mode, and instead of asking for sugar, it was asking for sleep.  I shook myself awake and started grabbing gels at every aid station.  Hello, energy!

I made the final turn around at mile 91 to head back to transition.  I stopped to pee, took in another gel, and grabbed another one for the road.  I needed energy coming off the bike.  I had hoped for a 6:30 bike split and came into transition just a couple minutes shy of that.  The new bike course is much tougher, with the relentless climbs, but it is not nearly as technical.  And I think mentally, I appreciated the new course.  I was able to break it up in my mind into 4 segments and I always knew exactly where I was on the course (no twists and turns in and out of neighborhoods, etc).  The scenery was amazing.  Once my energy started to pick back up, I really appreciated how great this new bike course was.  I spent the final 20 miles being thankful for the ability to race on such an amazing course with incredible crowd support and volunteers.

Bike 6:27:07

I was in and out of T2 as quickly as possible.  I was ready to test my legs, but wasn't sure where my blood sugar levels were going to stand.  Turns out, I was solid.  My legs felt fantastic.  The run was effortless.  I settled into my pace within 3 miles, and felt like I was on cruise control.  At every aid station I took in a little sip of water and sucked on an orange slice. 

The run course is 2 loops.  At the far end of each loop (mile 6 and mile 20 roughly) there is a pretty decent climb, followed by a descent just before you turn around and head back up the hill.  The rest of the course is pretty flat and run through some amazing neighborhoods in Coeur d'Alene.  CDA has been my favorite course since the first time I finished it in 2008, and I was so excited to be feeling great during the run.  It was a celebration!

Ironman CDA Run

The second loop was a little tougher.  My sugar levels were dipping again, and I had to stay on top of eating more at each aid station.  I took in gels which were instant energy.  On the final climb, I did power hike because I had taken in a good bit of food and fluid at the aid station just before it and I was hoping to give my gut a chance to digest before I powered the final 6 miles.  This tactic seemed to work and by the time I reached the final 4 miles I was cruising pretty well again.

My husband, who had been out on course spectating and cheering all day, was on the run course snapping photos and ringing his cow bell.  That morning, across the country in Iowa, my nephew (who is 7) ran his first 5k.  I had asked my sister to text my husband with his finish time, to give me a boost out on course.  With 5k to go, my husband told me he had some good news for me.  My nephew had run a 31 minute 5k!  He told me my task was to match his pace for the final 5k of my Ironman.  I accepted that challenge and picked up the pace a little bit, no longer walking through the aid stations. 

Run 4:25:22

I finished Ironman Coeur d'Alene feeling strong.  Feeling like I had raced within my comfort zone, within my limits.  I know I could have gone a lot harder, which is a great feeling knowing my 'A' race is still 20 weeks away.  I was extremely proud of my run.  This was only my second time breaking 4:30 at Ironman, and I did it without struggle.  I am now looking forward, with confidence, to my next 20 weeks of training and preparation. 

The Finish:  12:01:55

After the race, I didn't feel much like eating so I just grabbed a cup full of grapes and a soda.  I soaked my legs in the lake, which wasn't nearly cold enough, but still felt good.  We dropped my bike off to TriBike Transport and loaded the rest of my gear up to head back to the hotel.  After a shower and change into non-smelly clothes we went back to the finish line just in time to see our friend MC finish.  I drove through DQ for the obligatory cheeseburger and chocolate shake, but I saved my celebratory beer for lunch on Monday before we flew back home.

Enjoying the post race glow!

I love Coeur d'Alene.  I love the town.  I love the hills.  I love the race.  This will always hold a special place in my heart, and I know someday I'll be back to do it again.

Ironman Coeur d'Alene

Sunday I finished my 7th Ironman.  I love the town of Coeur d'Alene and it is truly my favorite of the IM events I've participated in.  The crowd support is amazing.  The course offers some challenges and tests your mettle as you work through the day.  It is everything that I love about Ironman.  Ironman always provides a chance to learn something about yourself and IM CDA 2011 was no exception.

Leading up to Sunday, I had to throw all my expectations out the window.  And I'm glad that I did.  I was able to enjoy my surroundings and be in the moment while I pushed my body to it's limits.  I wore my usual Timex wrist watch, but I set my bike computer to show me only mileage, never time or pace, and I left my Garmin in my T2 bag.  And you know what?  I kicked ass.

The morning started with a 4:30 am wake up call.  We got our stuff together and hooked a ride with some friends down to the transition area.  After pumping the tires (...and oiling the chain... No, I'm just kidding.  But have you seen the video on you tube?) and loading up our water bottles onto our bikes we headed down to the beach to watch the pros take off.  Once they were moving we got our wetsuits on and lined up with the other 2300 age group athletes on the beach.  I was freaking out.  I wanted to take the outside right line.  Even if it meant I had to swim an extra 500 meters, I knew I'd feel more comfortable.  But, just like in Canada, I let my well-meaning husband talk me into staying front and center.  (Last time I ignore a gut instinct.  No for real this time.  I mean it!)

The cannon goes off and I am literally shoved into the water and then drowned.  Or at least that's what it felt like.  After 10 minutes of "swimming" with my head above the water, getting punched, getting scratched, getting clobbered I finally said enough, and turned to swim to the outside of the pack.  Finally.  Some free space.  From there the swim was relatively uneventful.  I heard from several people after the race that they had problems with leaky goggles and we surmised that possibly it was due to the cold water that we all suffered the same issue.  I must have stopped at least 10 times to try to reseal my goggles.  I would be swimming along happily, and then with no warning I would feel my goggles unseal from my face.  This has never happened to me before.  They were not new goggles.  They were not old, worn out goggles.  There was no reason that they should have given me problems.  A friend remarked that her goggles were more like sunglasses in the lake which I thought was a very fitting description.  And funny too!  (She's pretty clever...)  Se la vie.  I was out of the water in 1:08:58 (my slowest swim ever!) and ready to move on with my day.  Looking back now, it's sort of comical because as slow as my swim was, I was still the 350th age grouper out of the water.  (I consider that good!)         

I ran/ walked to the wetsuit peelers and just stood there.  I hadn't realized how cold I was until I got out of the water.  My face and feet were numb.  I couldn't say anything.  I just stood there and let them help me out of my wetsuit.  As the volunteer helped me up, he asked if I wanted to go to the warming tent.  He may have recognized my slight incoherence and frozen brain.  I quickly snapped to and dashed down the line of T1 bags and into the change tent where once again I just had to let the volunteer guide me as I could not verbalize thoughts.  Finally, as I finished collecting my gear for the bike I regained enough sense to thank her and headed out to collect E'ly from the bike racks.  As I ran with my bike to the mount line I saw my husband running out beside me.  I yelled to him and wished him continued luck. 

Though the bike is my "weakness" I was still looking forward to this ride because I love the CDA bike course.  It's perfect.  Heading out onto the course it is flat and fast for the first 20-25 miles.  I did not set a specific time goal for the bike course but I was hoping for maybe around 6:15-6:20.  I biked 6:35 (give or take) at Canada last year so I knew at the very least I could be close to that.  I decided not to look at my watch until the 56 mile mark.  I would just keep everything in check and try to ride "one gear easier" for the entire first loop.  (One piece of advise I got from an experienced pro prior to my first IM race was to bike one gear easier that what you think you can ride for the first 70-80 miles.  After that, if you want to pick it up then do so.)  Having driven the course on Friday, I knew exactly where the hills would start.  I knew where the tight turns were.  And I knew I was going to hammer the descents.  I laugh at my more inexperienced self from 2008- when I actually braked  on some of these descents.  Man, I had some learning to do!  Thankfully, Mt. Lemmon has made me more confident on the down hills and I embraced every one of them on Sunday.  As people were coasting the descents, I maintained my effort and continued to push through every aspect of the course. 

Entering into the second loop I was still feeling good.  Fatigued, yes, in a normal manner of fatigue.  But I was having an enjoyable bike ride through the gorgeous Idaho countryside.  I couldn't wait to get back to the hills, knowing that once I was through the second set of hills I was home free.  The wind picked up a little bit in the second half.  And combined with the fatigue in my legs, I think my second half was a little bit slower than the first half.  But I hopped off my bike in 6:24:10 and handed E'ly off to a volunteer waiting with open arms to receive her.  (Did I mention how awesome the volunteers in CDA were??) 

I ran through transition and into the change tent for round two.  This time I was very coherent and moving much quicker.  I was excited to get out onto the run course.  I had already decided not to wear my Garmin in the run, and to just run how I felt it.  I was glad that I did and have no regrets over not making my time goal.  In my first 5 IM events I struggled with nutrition.  I experienced every manner of bloating, nausea, constipation, etc during the run.  Last year at Canada I changed my nutrition plan on the bike which helped tremendously.  I was able to run consistently during the marathon, but was starving the whole 26 miles!  I experienced this again in CDA, but to a greater degree.  During the first 13 miles I was able go from aid station to aid station taking in cola, water and a little bit of broth.  At about mile 14 I totally crashed.  I got very weak and a little bit dizzy.  The sun was out and I was worried that I was going to pass out in the heat.  I walked to mile 15 where I took in cola, water, broth and 2 chocolate chip cookies.  Within minutes I could feel myself rebounding.  I resumed running and finished strong. 

It was fun to see my friends out on the run course.  Unfortunately, my husband (who has been off and on with an illness for the last 6 weeks) pulled out of the race at mile 12 of the marathon.  He battled severe congestion, headache, dizziness and vomiting for 2.4 miles in the swim, 112 miles on the bike, and 12 miles of the run.  When he neared the turn around on the run he made the smart decision to not continue, knowing that he has Kona in 14 weeks.  CDA was going to be a good training day for him, and it still was, just not the one he wanted.  It was really hard to keep going after I stopped to talk with him at mile 12.  He was laying on the curb waiting for me to come by.  I knew he was OK, and I knew he would not want me to quit.  But knowing that I had 2 1/2 hours left at that point was really really hard.  I was ready to be done!

Looking back at the results, my 4th leg (miles 20-26) was the same pace as my 2nd leg (miles 7-13).  I was very pleased with this.  I know that with a little more work, I will figure out this nutrition thing and one day I will nail it.  But having been on both sides of the fence, I am much happier being on the light side of nutrition than on the bloated, over fed side.  I can come back from a bonk.  And I was very happy to be able to run the entire marathon aside from the couple of times between miles 13-20 when I had to walk or risk keeling over.  I ran all the hills.  I walked most of the aid stations.  I walked with a friend for a few minutes when he was experiencing a down moment in his race.  And when I turned the corner onto Sherman Avenue for the 7 blocks to the finish line I was beaming ear to ear.  My marathon was a 4:49:04, and my overall finish time was 12:33:22. 

I was received at the finish line by a volunteer who handed me off to my husband, waiting to put the finisher's medal around my neck.  He escorted me to the food tent and propped my feet up on a chair while he collected some pizza and cookies for me.  He patiently waited while I got a massage and then helped me collect my bags and bike and hobble back to the car.  There is nothing better than the feeling of tired that consumes your body after an Ironman.  He drove me back to the hotel for a shower and then to DQ for a chocolate shake and a cheeseburger.  Amazing how good that tastes after a very long day on your feet!  After slurping the last bit of ice cream I feel into a restless, achy sleep. 

The lessons I learned from Ironman Coeur d'Alene 2011? 
1.  Always trust my instinct.  (ie: line up outside for the swim)
2.  When things don't go as planned, it doesn't mean it's time to call uncle.  In other words, no matter what you are feeling during the race.. it will pass.  I could have resigned myself to walking from mile 14 onward, instead I addressed my needs and got back into the game.
3.  Ironman is a long day!  You have to respect your body, respect your competitors, and appreciate the volunteers.  Having a negative attitude gets you nowhere.  Enjoy the process!

Back to Reality

After arriving in the beautiful state of Idaho yesterday afternoon we stopped by to zip through athlete check in and retrieve our bikes from Tri Bike Transport.  After biking to the hotel we checked in and got settled before heading out to dinner.  It was an early night as we had grand aspirations of hitting the water at 7 am to check out race time conditions.  As we wandered around athlete village it struck me how windy it was, and chillier than I had expected. 

After a restless nights sleep we crawled out of bed and headed down to the lake.  The wind slapped us in the face as we looked out over Lake Coeur d'Alene.  We suited up in our wetsuits and made our way down to the beach.  In an effort to simulate race day we took off running into the water and dove in.  No dipping the feet.  No getting used to it.  We took the plunge.  The swim is a rectangular course, swum twice.  You start swimming straight out from the shore for about a half mile.  You make a left hand turn to swim the short side of the rectangle, and then another left for a straight shot into shore. 

The wind blows over the lake making creating a chop that smacks you in the face as you swim away from shore.  You will be pulling strong one second and the next you are completely submerged underwater, unable to clear your arm for the next pull.  The waves just roll over you.  After the first loop I was a bit panicked and not feeling the slightest bit confident.  So I went out for a second loop.  I needed to know that on race day I can do this.  As a strong swimmer, I know that if I am feeling bad about the swim, everyone else must be feeling 10 times worse.  This only provides a teensy amount of comfort though, cause I really don't care about anyone else's swim.  Only mine.  But it's better to go into the race with realistic expectations than to get out of the water 7 minutes off of goal time and be disappointed.  I am strong.  I am prepared.  I am ready. 

After our dip in the lake, we stopped for breakfast of oatmeal and lattes at our favorite coffee shop in CDA, Calypso.  We took our steaming cups of java back to the hotel and sank into the hot tub for a while.  We talked race strategy and motivation and made predictions on Kona in October.  After we felt sufficiently warm again, we donned our Triscottsdale cycling kits and hit the run course on our bikes for a little preview.  I really like the run course at CDA, and with the changes they made to the course this year, I'm pretty excited about it.  From the transition, we run through the neighborhoods in town for about 2 miles as we weave our way out to the Centennial Trail that runs along the lake.  We follow CT for the next 4 miles with gorgeous views of the lake and surrounding tree-covered hills.  The final mile out to the turnaround involves a good climb, a downhill and then after making a 180 degree turn you run back up the hill, over the top and back down to the lakeside.  I am taking all my confidence from my accomplishment in Big Sur onto this run course.  Though is is primarily flat, those 4 hills will provide me with the break and comfort that I need to feel like me.  Where hills might break some, they empower me. 

After a quick shower, and a visit to the Pro Panel / Press Conference, we drove out onto the bike course for a refresher.  I love this bike course.  It's not easy, but it's worth it.  It's relatively flat for the first 20 miles, then there are some interesting technical/ hilly bits for about 10 miles or so, and then it's 20 miles going gangbusters back into town.... and then repeat for second loop.  The roads are narrow and winding.  The spectators are thick and generous with encouragement.  The wind will be a factor in parts of the bike course, but there are good stretches of road that are protected by the tall groves of pine trees.  Simply breathtaking. 

When I think about Sunday, I need to not have an expectation.  It's good to have a goal, but it's also good to know when that goal is realistic or not.  I'm not giving up on my aspirations, but if we wake up to 25 mph winds on Sunday (which I am expecting based on the weather we are currently experiencing...) I know that I will need to adjust the plan.  I want to swim strong and feel confident in the water.  I want to bike even splits and manage my nutrition well.  I want to crush the run.  Smash it.  Kill it.  Leave it all out on course.  I have never had a good IM run.  Of the 6 I've done, my fastest run was my very first one.  Not acceptable.  My run is my strength.  I need to bike within my limits so that I can showcase my strength.  This is my only hope for Sunday. 

Ironman is a long day.  Anything can happen.  I could get kicked in the face (maybe this should read... will get kicked in the face) on the swim.  I could flat on the bike or have a mechanical.  I could fail my nutrition and end up sick (as most previous races) or starving (as in Canada last year).  When I cross the finish line on Sunday, after finishing my 7th Ironman race, I will breathe a sigh of relief and begin the process of recovery and celebration.  No matter what happens out there, if I hear my name called by Mike Reilly it will all have been worth it.  The ups and downs.  The confidence and fear.  The joy and pain.  It is all part of an Ironman race and I will embrace it.  It will make me stronger.