Interview with Jennifer Wentzel: Prospective IM Athlete

Triathlon is a selfish sport.  Though relays exist, a majority of competitors race individually.  Against the clock, against their own best self, and against everyone else in the field.  As the sport grows in popularity, the level of narcissism increases.  Watching someone new to the sport tackle their first big race, or reach a new goal in training reminds me of how great the sport can be.  The innocence and joy they experience is infectious and keeps me motivated and inspired.

One such person is my Team HPB teammate, Jennifer Wentzel.  (Team HPB is the team of athletes coached by Coach Hillary Biscay and Coach Alyssa Godesky).  Jen is by no means new to endurance sports.  She actually thru-hiked the Appalachian Trail a couple of years ago (more on this later...).  But she is new to Ironman, and she will be tackling her first iron-distance triathlon this November at Ironman Arizona.

I got to know Jen over the last year just chatting over our team page.  Hiking the AT is on my bucket list and I was so intrigued by how someone my age made this incredible journey happen.  We have a lot in common.  She is an animal lover.  Her dog Georgy (aka: Bear) hiked the AT with her.  She works the night shift as a trauma-ICU nurse.  She is hard working, and maintains her night-shift schedule even on her off days which means that much of her training is done solo, and sometimes in the middle of the night.

When I finally met Jen in March at our team camp I discovered that she is also opposite of me in many regards.  She is soft spoken and laid back to my more boisterous, demanding nature.  She is fun, and quick to smile.  She never backed down from a challenge or looked in the least bit flustered (unlike myself who cried 3 times in the first hard workout...).

Last fall, I encouraged Jen to sign up for Ironman Arizona- she was ready to take on the next challenge and was deciding on a race.  It is a great course for a first time and selfishly, I'd get to watch her cross the finish line and vicariously live that moment again through her eyes.  Jen chose to sign up with the Ironman Foundation fundraising team which gives back to several charities within the community of each race.  (For example, Ironman Arizona will give to local animal shelters and youth athletic organizations in the Phoenix area.)  She wanted her experience with Ironman to be about more than just herself (this is sooo Jen).

I have fundraised on multiple occasions, once for the Alzheimer's Association (my grandfather was afflicted with this horrible disease) when I ran the Chicago Marathon and again for the Susan G. Komen 3-Day for the Cure.  Fundraising is a humbling experience.  It can be very intimidating, or embarrassing even, to ask people for money.  But I have been blown away by the generosity of friends and strangers alike when I have asked for donations.  People want to give.  We have the resources and often when we feel a connection to the person asking, or the cause itself, we don't hesitate to open our wallets.  This is how it is for me when I have people asking for support, and when I got to know Jen, I felt compelled and wanted to help.  I asked Jen if I could interview her and help get the word out about what she is doing and see if I can help her rake in the last few dollars that she needs to reach her goal. 

Me:  Tell me about yourself.  What's your background... sports history... how did you get involved in endurance sports? 

 Jen:  I'm originally from New Jersey and I grew up with 3 much older brothers in a sporty household. I played soccer and baseball from a very young age and added sports like field hockey and basketball as I got older.  I played field hockey through college and when I graduated I continued to run for enjoyment and to keep in shape.  I have never been a big racer- maybe a single race or max two a year.  My running was always just a solo adventure for myself- exploring neighborhoods and local trails.  

It wasn't until I met my friend Emily, who would later become my Appalachian Trail partner, that I discovered long distance trail running and triathlon.  We met at University of Virginia Medical Center as nurses and immediately realized we were simpatico.  We began running trails together and making up crazy workouts to challenge each other.  She had built a bike from a beautiful De Rosa steel frame that was too small for her, so she gave it to me so that she would have a partner to ride with.  Soon after that she convinced me to sign up for my first tri- the Patriot's Sprint Triathlon in Williamsburg, VA.  I ended up racing that and an olympic the year after before getting sucked into the ultra running trail scene for a few years.  

M:  How did you get started in triathlon?  When/ why did you decide to join Team HPB?   Why do you want to do an Ironman?  

J:  After my brief stint (my one sprint and one olympic tri in 2009-2010) I spent some time away from triathlon doing long distance trail running and then preparing for and thru hiking the Appalachian Trail in 2012-2013.  When I finished the trail I moved to California and realized I had landed in the perfect location to return to triathlon.  The weather is beautiful all year round, I had a great pool nearby and plenty of bike friendly roads to train on.  

I was working with my old coach who trained Emily and I for the AT for about 5 months getting ready for my first 70.3.  During that time I rediscovered Hillary's blog and became totally obsessed with it.  I went back and read every single entry from 2006 on and was so inspired by her journey and diligence.  She just has this amazing energy that even translates through writing.  I wrote her my first ever fan letter (not kidding) and she wrote back!  We emailed back and forth and she was willing to take a chance on a newbie and help me reach my goals and beyond.  

Jen with Coach Hillary and the team at Tri-Camp after tackling Mt. Lemmon.

Last year we really focused on getting through the 70.3 distance and by the end of the year I was so inspired by my teammates just crushing it that I knew I had to go for the full 140.6.  I never want to stop pushing myself and a full Ironman definitely seems like a good way to push my limits! 

I first heard about Ironman racing as a teenager and it sounded like a completely ridiculous, unattainable feat.  In my mind I somehow equated it to going to the Olympics in a sport.  It wasn't until I did my first marathon in my 20s that I even really thought about it again, though to be honest it still sounded completely unattainable.  It wasn't until a friend of mine signed up and raced Ironman Couer d'Alene in 2011 that I knew a real person who had completed the race.  I followed along with her training like a complete stalker, gleaning knowledge from everything she did.  During her race I was working at the hospital but had the Ironman tracker up at work the entire time. I got the whole nursing staff to cheer along with me, ecstatic when she made her goal of going sub-14 hours.  At this point I had done only one sprint and one olympic, but it was the first moment that I thought "Ok, this might actually be a possibility."  It would be another 2.5 years before I was able to get back to training for tri's, but from that moment in 2011 it was on my bucket list and it never left the back of my mind. 

M:  How is training going?  What do you like best/ least?  Is there anything about IM training/ lifestyle that surprises you?  

J:  Training is going well overall.  I definitely have exercise ADD and have always made sure to mix things up as much as possible while still pushing towards specific goals.  Triathlon has fit so perfectly with that mentality.  With three different sports and the variety of challenges Hillary gives me I am never bored. 

I love having breakthroughs come out of no where after having struggled through a workout a few sessions in a row- it shows all my efforts are really working even if it takes time to see results.  I think the thing I like least is having to juggle priorities at times.  I am so in awe of the people who do every single workout on their plan day in and day out, but I am not that person.  News flash: I miss workouts.  Not a lot, but it happens.  I try not to berate myself too much and just move on, but sometimes family or work comes first and I just try to focus on the next workout and keep my spirits up.  Brett Sutton wrote this great blog about age-groupers being incredibly hard on themselves that really helped me refocus and change my thinking a little bit.  But I have still done a 4am "make-up" workout :) 

M:  What is Team IMF?  Why did you enroll in this program?  

J:  TEAM IMF is The IRONMAN Foundation’s fundraising triathlon team. Basically triathletes sign up for a specific race and then commit to fundraising $3000 for The IRONMAN Foundation's Community Fund.  The Fund gives money to local nonprofits in the community the race is held.  This has been a totally new experience for me, having never fundraised before, but I loved the idea of giving back to the community and getting a chance to race IM Arizona in the process! 

Showing off the Team IMF kit!  IMAZ here she comes!

M:  So my favorite tidbit about you is that you thru-hiked the AT.  This is on my bucket list and am completely in awe of your accomplishment.  What made you want to attempt this?  Why do you think you were successful in completing the trail?  Are there any lessons that you took from that experience into your life, and how does that influence how you approach IM training?  

J:  When I met my trail partner in 2009 we immediately realized we had a similar background prior to nursing.  I had been a backpacking guide for 5 years and she had been a rock climbing guide and backpacking/glacier crossing guide in Alaska.  We had extensive outdoor resumes and we often talked about her lifelong dream to hike the Appalachian Trail and mine to hike the Pacific Crest Trail.  After a few years of bringing it up regularlyl we both hit a point in or lives and careers that we realized "Wow, we could really do this!"  

We started planning while she was living in Germany and then we both moved to Tucson to live and train together for about 4 months before we hit the trail.  We did a ton of long hikes and trail runs,  planned by our coach Wendy Mader, along with a lot of strength work to get ready to climb all those mountains. I think our having a lot of experience on extended expeditions really helped us mentally because we knew what we were getting ourselves into.  

Physically we were able to prepare ourselves to immediately start knocking out 20+ mile days starting day 1, which was huge.  When setbacks came (and many did!)  we were able to stick together as a team and move forward.  I know a lot of people hike the trail alone which is awesome, but the bond we shared and the way we pushed each other through those 6 months was incredibly important to my hike.  Plus having my dog there kept morale super high because he is adorable and always ready to either defend us or smother us with kisses!

As far as lessons I took from the experience...I think enduring even when things are not going at all like I planned was really crucial.  It also really renewed my faith in humanity.  There is a saying "the trail provides", but it is because of the amazing people who support the trail and those who hike it.  We had endless trail magic, from free rides to the hospital and vet to snacks appearing on the trail just when we were out of food (this happened multiple times!).  As a trauma nurse I see the bad side of people more than I would like, so seeing such generosity and kindness was so uplifting.   

Jen on the AT.

M:  As trauma/ ICU nurse, how do you balance work, training, life?  Does training positively or negatively impact your work in any way?  

J:   I am a ICU nurse, specializing in Surgical-Trauma ICU.  I work night shift (7pm-7am), which brings it's own unique challenges to training.  Day to day it actually works really well for my training because getting up at 3pm feels a lot easier than getting up at 3am would to get my training in!  It also matches my natural schedule, which is a night owl.  The problem comes with racing because I have to switch my schedule around a be ready to go at 7am (when I'm usually going to bed!)  I am learning how to balance it, but it is tough on my body to switch back and forth.  

I think training mainly positively impacts my work.  After I workout I feel healthy, strong and clear-minded.  I feel like I am practicing what I preach as well- if I wasn't working out and eating healthy it is hard to tell other people to do so!  

I have had to find a balance with my work day workouts though- I noticed if I do over 2 hours of training before work I hit a tipping point in which I don't get enough sleep and I'm overtired at work.  When you are titrating life-sustaining drips, monitoring very sick patients and making critical decisions it is important to be awake and alert!  Hillary has done a great job balancing that for me and keeping track of my schedule so I can crush myself in training when I have a few days off and do more recovery or intervals when I am on a long stretch of work.  

Gettin' it done on the trainer.

M:  How is fundraising going?    

J:  Fundraising is tough!  I am terrible at asking people for money and hate badgering which makes me ill suited for this!  However, what TeamIMF is doing by giving back to these communities that host these huge events is amazing.  When I read through all the different charities they contribute I knew I wanted to be a part of it.  I am a big animal lover and they give to local shelters and rescues.  A big chunk of the fundraising also goes to youth athletic organizations which I think is an awesome way to give back and encourage kids to be active and even get involved with triathlon themselves!

M:  With 6 months to go, are you feeling prepared?  Do you have specific goals for race day?  

J:  Right now I am focused on a 70.3 I have coming up next month- Challenge Williamsburg.  I have two main goals this year- a specific time goal for the 70.3 distance and to finish IMAZ, hopefully under 13 hours.  I feel like I have a lot of endurance work to get up to the distances required of the full.  Most of my current work revolves around the half distance and getting speedy at that level so it will be a shift to try to do it all for twice as long!

First ever podium finish!  Great start to the 2015 season for Jen!

M:  Is this experience different from what you expected?  If so, how?

J:  Yes.  It is harder!!!  No specific workout is harder than I dreamed, but the culmination of so much work so consistently over time.  Before this past year and a half I worked out, but nothing near this extent.  If I was really tired I would take a day off, or maybe run 30 minutes and was good.   No longer!  It has been a big mental change to learn how to keep motivated and keep pushing as the days, weeks, months go by.  Luckily, having such an inspiring team and coach helps me a TON with that.  Also, seeing results and watching my times drop and my strength increase really helps drive me forward.  I even have my goal 70.3 times written on my bathroom mirror to remind me of what I am working for every day! 

M:  Do you have any mantras that get you through difficult sessions?  

J:  YES!  Oh my, I have so much positive self talk to get me through sessions.  When I have to do my swim TT I literally stand at the end of the pool staring down the lane for 30 seconds and pump myself up.  Sometimes there is singing involved (especially if the pool is empty!) and mostly I just tell myself it is going to hurt but the effort is what will make me faster and stronger down the line.  The pain is temporary!  When I was hiking and when I'm running I sometimes say "Strength, Endurance, Power" over and over again and I feel like I can kick any trail/ run's butt!

Jen with Bear.  

M:  Someone once told me in regards to the marathon, you're either one and done or you're hooked for life.  I have found the same to be true of Ironman racing.  Which category do you think you will fall into?  and why?

J:  This is a tough one, having never raced an Ironman yet, but I can definitely say that I am hooked to triathlon for life now.  The tri community is full of crazy, hilarious, endurance people who tend to be a bit obsessive about things and I LOVE it.  I tend to go all in to things I'm super passionate about and having finally found a sport that fits my exercise ADD, my love of travel, and my lifestyle.  I am hooked.  So far I love going balls to the wall during olympic distances and testing my endurance with the 70.3s, so I can't wait to see what the full distance is like!

M:  I entered the sport of triathlon with my (now) husband.  We made a bunch of friends who were also racing IM.  After a few years, everyone moved on to different endeavors and we noticed that we were the only ones still racing.  We miss them so much!  Joining Team HPB has been a huge boost to me because I feel like I have a family, a support network of like-minded athletes who cheer me on, make me laugh, and share the pain of training and racing, goals accomplished and missed.  What has been your experience with Team HPB and how do you feel your experience would be different if you were training under your own plan?  

J:  OMG TeamHPB has been AMAZING!!   As someone who trains almost exclusively on my own, I can not say enough how important the support I have gotten from the team has been.  I don't have any local tri friends and though my boyfriend is an incredible race sherpa, he is not interested in triathlon for himself.  So getting those nightly cheers from Hillary after she reads my workoutlog and hearing the ups and downs of my teammates training and racing is so motivating for me.  When I am really struggling through a workout or even contemplating not doing one I swear I have a little voice in the back of my head that says "Well Hillary would just get it done" or "Mary would crush this workout or die trying".  I'm not above using some peer pressure to get it done :)  Though I have to admit meeting all you Team HPB rockstars at camp in March was a little intimidating as a tri newbie, but on the whole it just makes me want to train so much harder so I have a better chance of keeping up next time!

M:  What's your favorite food?  

J:  Pizza!!!  Thin crust, thick crust, doesn't matter.  If you throw in breadsticks I'm over the moon!  (Girl after my own heart!!!)

Thank you for reading and getting to know Jen.  She has been an inspiration to me, knowing how dedicated and hard-working she is.  I am so excited for November to hang out with her again and watch her tackle IMAZ!  I need 100 people to click HERE and donate $15.  That's it!  If you feel inspired to give more please do so, every dollar helps!!  The donation is entirely tax-deductible and you'll be helping to support non-profits within MY community here in Phoenix.  THANK YOU for your generosity!!  I'll share updates from Jen along the way and I encourage you to check out her personal blog.  Aside from the AT, she has done several other incredible hikes!

Taper: A New Approach

Saturday November 1
After 10 full months of working with Hillary, I know that as I approach race day it is not going to feel the same as the previous 7 years.  In the past, I followed [insert random training plan here] which prescribed a 3 week gradual taper.  I HATED it.  I was grouchy.  I felt sluggish, and bloated, and not at all peppy.  By the time race day arrived I was a mess.  I mean, don't come close to me because I might scratch your eyes out - too much unused energy, too much sitting around.  Now, on race day it was... fine.  I swam, biked and ran and had enough energy to get through the day.  But I didn't have that little something extra.  I made progress, because I was consistent in training for 7 years.  But there was never going to be anything special.

Nowadays, I am pushing the envelope with distance, speed and volume all the way until 10 days prior to race day.  I have come to recognize the signs that I am almost at my limit... almost.  Hitting the goal of each workout becomes more and more challenging even if it's a goal I've hit a dozen times before.  My level of sleepy-tiredness is magnified ten-fold.  I am on the verge of breaking physically and mentally.  Everything hurts.  Not "injury" hurt.  But ache hurt.  Soreness hurt.  Fatigue hurt.  She takes me right to the brink, dangles me over the edge and then snaps me back just in the nick of time.
The other day, after finishing a grueling 5 days block, I logged on and saw the workouts prescribed for the rest of the week.  I nearly broke down in tears.  OK, I did shed a few actual tears, but I quickly reminded myself that there's no crying in baseball.  It had taken me 4 tries over 2 months to accomplish the goal of one particular run workout.  Now, when I am at my most fatigued, I am supposed to nail the intervals once again.  But 2 days later when I execute the workout, on still tired legs, I could not have felt more strong.  And damn if I didn't hit the goal.

And I think that's the difference, the key to this approach.  I feel so fucking strong.  I am tired.  Yes.  I am fatigued.  Yes.  I would LOVE to sleep past 4 am.  Yes.  But I am so. fucking. strong., and I feel strong, and when race day rolls around you will see my strength.

When I get on my trainer for my second interval workout of the day and pedal through the warm up at barely 12 mph, and still manage to squeak out the power numbers needed I feel amazing.  Even when I start to fall apart and my numbers start dropping... I start talking myself through every single interval..you can do this.... you CAN do this!, and I am able to gain those numbers back.

Monday November 3
By some miracle, I feel better this week than I did 7 days ago, despite having another week of hard efforts on my legs.  On Sunday, I repeated my 2 hours of intervals on the beeline, only this time it was in the middle of a long ride.  Last week I followed the intervals up with a HARD swim on Monday and a 20 miler at race pace on Tuesday.  I literally fought for every single mile on that run.  I told myself "If you don't hit this pace, Hillary is not going to let you run outside.  You are going to be on the treadmill where she can control the pace.  You have to hit this pace.  You HAVE to hit this pace."  Now, this may be true or it may not be true, but it's what I needed to tell myself in order to keep fighting when my body wanted to slack off.  When I am 15 miles into the marathon at Ironman, my body is going to feel the same way and I need to be able to keep fighting for every mile.

This week, I followed up the long interval ride with an 18 miler at race pace... and I felt pretty darn good.  No.  I felt so fucking strong.  I met a friend for a 5 am start, and we clicked off miles a few seconds under target pace.  Mile after mile.  By the time I started to feel a little fatigue creep in we were past 12 miles.  I got a little quiet as I focused a little more on working the pace.  We never let up.  We finished our final 6 miles as fast, or a few seconds faster than the first 12.

And it is with this effort I build confidence for race day.  Every time I think I can't take anymore.  Every time my legs feel too tired, too fatigued.  Every time I accomplish a goal during training, I feel more and more ready for race day.  I feel strong.  Really strong.  This is a new feeling.  I've been ready before, but I've never felt this. fucking. strong.

Wednesday November 5
Trainer ride with hard power intervals followed by steady state race effort.  Leg's are not feeling as zippy as I had hoped after feeling so great on Monday!  But this is completely normal.  I should have felt worse on Monday than I did, and today my legs just showed the fatigue a bit.  On top of that, I transitioned to a run and it was super windy!  Like unseasonably windy.  This could throw in a bit of turmoil to those from out of the area coming in for race day.  All the more benefit for me!

Saturday November 8
Fun little splash n dash in the books today!  I showed up early to do a 45 minute spin before getting in the water.  It was a good open water swim practice with a fast and furious 2k followed by a 5k run.  I was out of the water lickety-split and was running scared.  At the turn around I could see the 2 men behind me closing in fast.  I ran hard and even had to sprint to the finish to not get caught.  I ended up only a minute off of my 5k pr... after biking and swimming!  Yes, I am ready!  After the dash, I hopped back on my bike and headed to work for the rest of the day.

Thursday November 13
I am officially caught up on sleep.  After several days off of work allowing me to sleep for 11 hours at night, plus a nap in the afternoon, I'm back to feeling refreshed and awake before my alarm goes off in the morning.  Today I ran and biked easy before work and it took me until after I finished before I realized that I had shaken off "the taper" and actually felt pretty good.  No more baby-deer-just-learning-to-walk wobbliness when I run.  Just in time for race day!

Saturday November 15
A quick little run and spin before heading to Tempe to check into our hotel!  I was instructed to run "easy" which means I don't look at my watch.  When I got back I was thrilled to see my "easy" pace was actually my regular easy pace not my in the middle of huge training block easy pace.  At some point in training you start to wonder if you're ever going to run fast-easy again... today I did!  It is GO time!!

12 hours to go....Final thoughts:

Heading into race day I think about how truly lucky I am to be able to do the thing that I love, day after day, month after month, year after year.  I never take one day for granted, especially watching my husband struggle coming back from injury.  Every day, even when I am exhausted, I look forward to getting up and challenging myself in my assigned workout.  I am already planning to meet with Coach on Monday to talk about the off-season and how to make me stronger for 2015.

My heart breaks for my friend H. who had to pull out of the race at the last minute.  Her heart was 100% in it, but due to some ongoing health problems it would have been the absolute wrong decision for her to get in the water.  I will be thinking of her every step of the way tomorrow.  This one is for her.

I am so so incredibly lucky to be working with Coach Hillary.  I have 100% faith and trust in her plan and I have seen massive changes in the last 10 months- just day to day in training.  When I signed on with her, I had mentally committed to a 3 year plan.  We are officially nearing the end of season 1 and absolutely cannot wait to get back to work on season 2!!  Every single day I have support from my Team HPB mates who encourage me and inspire me.

I am anxious, excited, nervous about what tomorrow will bring.  One thing I am NOT is AFRAID.  As you have probably noticed, I am pretty open about my dreams and feelings.  I am not blind.  I am not naive.  I know exactly what I'm up against.  I am 100% prepared to give all that I have, every time I toe the line.  I am not afraid to fail.  I know that I will try, and fail, 100 times before I succeed.  But I will never succeed unless I try.  Good night, and sweet dreams of racing.

Wrapping Up

Summer in the Valley of the Sun is the same and different from everywhere else in the country.  In most areas summer marks the season of vacation, of travel, of time off from school and more time with family.  In Arizona especially, people look for a reason to abandon the heat for a week or a long weekend.  For those of us without children and with full time jobs here in Arizona, there is less vacation and more of a "hibernation".  Either hibernation inside an air-conditioned building or as a triathlete, lots of long solo hours of training since everyone else is indoors.  Summer is about putting your head down and getting the training done in the hot, endlessly sunny conditions.  There are no races to speak of because no one wants to race when it's over 100 degrees at 7 am.  So between June and September everyone goes into hiding.  Myself included.  Only this summer, I've been holed up in my own little world trying to balance work and training and sleep.  I have been working my ass off, and loving every second of the training, pushing myself to new limits.

As summer wraps up and I am a mere 3 days away from the start of the fall racing season, I can look back over the last few months and see the progress I've made.  It's been a busy summer.  It seems like forever ago, when in reality it was 9 weeks ago when I was running across the Golden Gate Bridge.  And 6 weeks since I ran through the woods in Tahoe.  4 weeks since I was in Canada crewing for Ultraman.  And the week after Ultraman I raced the Mountain Man Half IM in Flagstaff.  Rather than recount every detail of Mountain Man, I thought I would share the recap I gave my coach in my workout log:

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For starters, I have been feeling really good physically.  Nothing more than what I would consider normal soreness which is great given my last 4 weeks of bonus activities.  The last night in Canada I only got 4 hours of sleep because the awards banquet lasted until after 11 pm and I had an early flight .... I know better for next time.  That set me up for a rough week because I was only getting 6-7 hours of sleep for the rest of the week.  

So waking up on Sunday morning, my brain felt like it was ripped out of a deep sleep (I'm usually always awake when my alarm goes off no matter how early).  I immediately felt nauseated and a little headache from not enough sleep.  The nausea lasted until I started the swim.  At one point in transition, I was kinda hoping I would get sick so I'd have an excuse not to race.  I'm glad that I didn't because it turned out to be a GREAT training day for me. 

Mountain Man is a really small event, and I'm generally trying to compete more with the men than the women, especially when there's not a lot of fast girls that show up.  AF told me in the morning that it would be my race to lose. 

I took off fast in the swim to gain a little separation from the group.  DB said by the first turn buoy (maybe 300 yrds?) I had two body lengths lead over JP (I think you met her?)  in second, and then dropped her shortly after the turn.  She was 2 minutes back coming out of the water.  I didn't push the swim after the first turn buoy, knowing I'd want a little oxygen in my legs when I hit the bike.  I was happy to come out of the water in 29:23 since I know I could have swum a lot harder, and there were only two boys who swam faster.  And I was 2 minutes faster than last year. 

On the bike, I pushed as much of the flats/ downhills as I could.  On the uphills, I switched to an easy gear to spin but kept my effort consistent.  I ended up passing a lot of guys on the ups.  We had some horrific crosswinds in the final 15 or so miles.  Normally wind is my kryptonite, but I just remembered what you told me months ago- and I was seriously talking to myself out loud... Keep my rear in the saddle, and my weight in the aero bars....  By focusing on that I didn't get freaked out, and was able to stay aero and just go with it.  Came off the bike in about 2:56, 5 minutes faster than last year.

It's really hard to compare this run course to other half im's.  Clearly, I ran no where near my "normal" half IM run pace for something like Oceanside.  But this course is a lot harder, and at elevation so I try to just compare to previous years.  I have always blown up on this run course.  At 1.5 miles in, there is a 1.5 mile switchback that you climb, turn around and descend, and then the final 9 miles are slightly rolling hills (no crazy hills, if you were just out for an easy run you might not even notice that you're going uphill).  This year, I made a conscious effort not to go out crazy in the first mile and half.  I got my run legs under me, took the hill comfortably and then when I got to the top, I picked up the effort a little.  When I hit the final 9 miles, I was pretty much spot on 9 minute miles for the rest of the course, which for me is a HUGE improvement in pacing.  I looked at my splits from last year, and in the final 5 miles I lost 10-15 seconds per mile.  This year, even when I was feeling bad, I was still able to push myself and hold onto my pace.  I think I was a little slower than last year overall pace, but the course was also a half mile longer than last year and I haven't looked at the pace on my garmin yet so not exactly sure.  But this is the BEST I've ever run on this course performance-wise.  And I was reeling in guys every mile.  (Ran 2:02 for 13.6 miles),  finished 16th out of 92 people:  5:32:07 (this is decent for me on this course, not my fastest.)

So... although I'm happy with the win, I'm most happy about my improvements from last year on the swim/ bike and how I did on the run.  I think it really showed me what is going to be required of me on the run course at ironman, and that when I feel like shit, I CAN still hold onto that effort.  There were so many times when I wanted to stop and walk and I refused to let myself do that.  Plus, I felt like my nutrition/ hydration plan on the bike really contributed to how I felt on the run - I came off the bike feeling fantastic (nutrition/ hydration-wise)  and just held onto that through the run-- staying diligent with my plan.  

First place Eagle trophy!  My teammate got the Bear for the men's title. 

And as much as I wanted another bear trophy, I decided that the eagle was more appropriate.  The eagle is a bird of prey, and from now on, I am a predator.  I will be the hunter until I have captured my prey.  

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

The next weekend I biked Mt. Lemmon with a friend and finally stopped to take a photo at the sign I've wanted a pic of for the last 3 years:

Ha!  Middle Bear!  That's me!

Made a few upgrades to my bike! 

New Powertap!  Thanks Wheelbuilder.com!

Don't mind the sleeping kitten...

And who doesn't love kittens??  My babies are 19 weeks old.  They are finished with their kitten vaccines, and breezed through their neuters with flying colors.  From here on out it's cuddling, sleeping, eating, and entertaining everyone around them!

Blackie and Moo birdwatching.

Looking forward to my first race of the season in a few days, I am relaxed and confident.  I believe in my training, I believe in my coach and I believe in the work we've done over the last 8 months.  I know exactly what it will take for me to achieve my goal.  In a word:  Everything.  It will take absolutely every ounce of energy, every bit of focus, and every last thread of effort for me to do what my heart so desires.  I am not the most talented, but I like to think I have that little something extra.  The sheer will to accomplish the impossible.  

In my mind I know that when I signed on with Team HPB in January, I committed to a 2-3 year process to achieve my goal.  But in my heart I want it so badly it hurts.  The only other time I have felt this way about a goal was in 2009 when I was running to qualify for my first Boston Marathon.  Only this time, I don't control the outcome.  For Boston, there is a time goal.  I hit the time, I qualify.  For this race (affectionately known in my circle as "That Which Shall Not Be Named"), it is all dependent on who shows up on race day.  First place punches the golden ticket.  Everyone else stands in line and hopes there is an extra slot available at the end of the day.  If I give everything I have and execute the best race of my life, it still might not be good enough.  That is the toughest pill to swallow.  

I am committed to the process regardless of what happens on Sunday and am staying focused on the long term plan.  Sunday marks the 5 year anniversary of my engagement to my wonderful husband.  He has supported me all summer (year!) long and has driven me to and from both races in Flagstaff (I hate driving!!), been an awesome cheerleader and sherpa, and has encouraged me through all my ups and downs.  He was with me in Napa when I qualified for Boston, he's run Boston with me twice, and he knows the deepest desires of my heart.  I know on Sunday he will be with me from start to finish.  Regardless of my placement when I cross the finish line on Sunday, we will be celebrating.          

  

Vegas Marathon Run-Through Wedding Ceremony.  Where else would we get married?  

Absolute Perfect Timing

Unraveling.  It's coming undone.  Just in time.

This is uncharted territory for me.  In the past I've followed a generic training plan involving 6 months worth of base, build, peak and taper.  Followed by race day.  The plan allotted 3 weeks of a gradual reduction in volume and intensity over the final weeks leading to race day.  Sometimes I approached race day feeling lethargic.  Other times I was well rested and ready to race.  But I never felt any different than I had after a "recovery week" in training.  I was just doing what the plan told me.

Having hired my first ever coach in January, I'm now following a very specific training plan, tailored toward my needs, adjusted based on my response to training.  It remains the best decision I ever made with regards to triathlon.

Over the last 5 weeks I've conquered a ridiculous volume of miles, but not just any miles.  Hard miles.  Hills.  Intervals.  Never before in training have I even come close to feeling the way I do after an ultramarathon, until now.  After running my 50 milers (Tahoe Rim Trail Ultra) there is this incredible pain that consumes my legs immediately after finishing.  It is indescribable, though hopefully you've had a chance to experience it yourself.  After you've been working hard, on your feet for 13 hours, and you cross the finish line and suddenly come to a stop... all the blood just pools in your legs and the pain is excruciating.  It's a special kind of hurt.  An accomplished, I've-done-shit kind of hurt.  I have never had that feeling during training... until last week.  When it happened, I realized just how much work I've been doing.  And I got really excited.    

I still managed to hit some amazing numbers, crushing a 2 hour run off my 70 mile bike ride at an 8:20 pace.  Cruising through a 120 mile bike ride with energy to spare.  Laying down my best 20 mile training run *ever* during which I actually progressed finishing with my final 3 miles as the fastest of the day.

And then the wheels came off.

It started on Thursday when I was supposed to do an 8 mile progression run, but stalled out at mile 4 and despite all my best efforts, could not go any faster.  I survived my workouts on Friday and Saturday.  Then Sunday rolled around and I had a repeat of the workout I had crushed just 10 days earlier.  I suffered through the bike ride, legs completely trashed three quarters of the way through.  I got off the bike and could not even wrap my head around running 2 hours.  I loaded up my hydration pack with all the necessities (it was 94 degrees out when I started) and hit the canal.  It was an absolute slog.

What the heck am I going to do in Texas, I began to think.  How in the hell am I going to survive if I can't even make it through this workout?  I got through Monday, dreading my final trainer ride / run workout on Tuesday.  I had no turnover.  On the bike or on the run.  I was suffering bad.  I logged my workouts, feeling disappointed and a little bit sorry for myself.  This morning I woke up to coach's email response.

"Sounds like we have entered the box with absolute perfect timing.  :) "  

Smiley face included.  I breathed a huge sigh of relief.  No longer disappointed, now I am excited to experience the benefits of a taper that I have actually earned.  One that I need.  Not the taper of yester-race, where I complained about the lack of activity.  A taper during which time my body is going to absorb every last ounce of work that I put in.  With a little bit of rest, and a few perfectly timed sharpening workouts, I am going to head into Texas in peak form.  The best shape I've ever been in for an Ironman race.

I am excited.  I am terrified.  If I think too long about it I can't breathe and panic sets in.  I find myself throughout the day thinking about it, and having to stop and take a deep breath.  I have never wanted anything so badly in my life, other than maybe to qualify for Boston that first time...  I've never had to work for anything so hard in my life.

After my last post, I emailed my coach and asked for some help with a race plan.  She outlined for me, in detail, each leg of the race.  Pacing, fueling, race strategy.  So with my plan in hand, and locked in my brain, I have 10 days to finalize my preparation.  Be mentally ready to stand on the start line and go up against the top girls in my age group.  I have no idea how it's all going to play out.  But I am confident that I have prepared to the best of my ability, and I've never been this ready for an Ironman race in my life.  I promise that on race day when it hurts, which it will, I will fight for everything I've worked hard for.

Until the roof

The roof comes off

Until my legs

Give out from underneath me

I will not fall

I will stand tall

Feels like no one can beat me.

Eminem

"Till I Collapse"

  

Abandoning the Safety Net

The shit is getting real.  Just when I thought I had a little routine figured out with training, we take it up a notch.  With 20 days to IM Texas, I am in the crunch zone- adding on the last long miles to my increasingly tired body.  Adding intensity and speed into the legs.  Working on ingraining the goal run pace into my brain.

I was reviewing my log from the last few weeks.  My last recovery day was April 2, and only the 3rd day completely off since January 1.  Now, I am totally not complaining because I'd rather get my endorphin fix daily.  In fact, I messaged coach on April 1 asking if she was sure I couldn't do something the following day.  Her response... soak it up, you'll be glad you did.  And boy am I glad I did.  I had no idea on April 1st what was in store for the next 4 weeks.  It has been absolutely relentless in the best possible way.  Every day I am reminded how lucky I am to be working with someone so brilliant.  I am amazed at how my body responds to certain workouts, and how much I am able to push through even when I think at any moment during a given workout I'm going to have to wave the white flag.

Without going into specifics, let me give you an example.  Between Friday, Saturday and Sunday I had 132 miles on the bike with 8k+ feet of climbing.  17 miles running with hill repeats and race pace efforts.  And 8300 yards of swimming and all the band and paddle work that this entails.  On Monday I had a bit of a reprieve with only 3 hours of a swim/ run and core session at Endurance Rehab.  Then Tuesday, just about the time I am ready for a day off, I start my day with 2 1/2 hours of trail running.  I was certain that I was going to implode and end up walking.  I didn't.  It took me a little longer than usual to get my legs under me, but when I did there was no stopping me and I finished in my normal pace.  Not feel- fantastic- trail- pace.  Not slow, legs- dead-trail- pace.  Normal pace.  Comfortable pace.  Talk about a confidence booster!  I finished out my day with 2 more workouts and cruised through them because in my mind... I knew I could.    
I have been giving a lot of thought lately to my goals for race day.  And if I am completely honest, I am at a loss.  I am not sure how I see this race playing out.  It's going to be hot and humid.  That's a given.  But it has been every year, and it doesn't stop the top girls from running fast.  I've made significant improvements on the bike, but have I improved enough to go that hard on the bike and be able to hold it together for a decent marathon?  And as much as I've improved my swim, it's still a non-wetsuit swim.  And I'm not a "real swimmer".  I don't maintain the same advantage that I do in a wetsuit swim.

Do I aim high and risk failure?  Do I reel it in and keep my goals "realistic"?  And what is realistic, exactly?  I don't want to be afraid of dreaming big.  I don't want to be afraid of failure.  I know that it will take a lot of hard work and baby steps along the way for me to reach my ultimate goal.  So why not take a chance?    

I believe in visualization.  And that in order to see something, I have to first believe it.  And this is where my coach's approach to training is so beneficial.  Every day that I accomplish something that I don't think is possible, I believe a little bit more.  Every day when I think, OK today my legs are really tired, and I nail the efforts or pace I am supposed to run or bike, I believe.  When she takes my intervals in the pool and drops the pace to where I think, no way, and I still manage to hit the send-offs, I believe.

I believe on race day, what is meant to be will be.  I think my primary goal is to have a race that I am proud of.  It might not be a PR.  Who knows?  I might not land on the podium, as much as this is an outcome goal that I have.  I want to race strong.  I want to get my nutrition/ hydration right.  I want to be fast in transitions.  And I want to run what I know I am capable of running.

I feel like this is a theme that has been on repeat for the last 18 months.  And I'm ready to take it out of the playlist and move on to bigger and better goals.  I am not fond of the unknown, the lack of control.  As a type-A person it is difficult to take a step back and approach this race with a sense of freedom.  And that's exactly what needs to happen if I am going to see these goals through.    

"When you recognize that failing doesn't make you a failure, you give yourself permission to try all sorts of things."    Lauren Fleshman      

Approaching taper, I vow to give up fear.  Fear of failure.  Fear of bonking.  Fear of contact in the swim.  Fear of heat and humidity.  Fear has been a safety net and I'm tired of worrying about everything.  I've found that the best part about having a coach is that there is so much I don't have to think about anymore.  I can just execute the workouts written and watch my fitness improve.  Now, I have to trust the work that I've done, know that I am prepared, and just go out and race.

Stepping Up

Let me just put this out there straight away:  Hiring a coach was the best decision I ever made with regards to my training and racing.  I just 2 short weeks I have learned so much about myself and how much untapped potential I have.  And I've come face to face with several weaknesses that I didn't realize I had, which I fully intend to turn around over the course of the year!

Week one, I spent in Iowa visiting family so I was limited to running in frigid, below- zero temperatures.  I literally had my tears freeze on my eyelashes when my eyes watered from the wind.  I did have one killer set of hill repeats which was kind of awesome on two levels, my body temperature actually increased despite the minus 20 degrees and there was not another soul outside.  On a crisp, cold winter morning there is nothing like the solitude of a quiet street and the sound of my breathing and footfalls as the soundtrack.  

Upon my return to sunny Arizona, I was thrown into workouts that were so new to me and challenged me in ways I've not been challenged before.  I won't share all the details (pay for your own damn coach!) but my arms after my Wednesday morning swim were more fatigued than I have EVER experienced in a swim.  Ever.  Including my 14,800 meter birthday swim.  Ya.  And it was only 3 km.  That's how tough it was.  

Side track!  I totally forgot to mention that for my birthday in December I swam 14.8 km.  That's about 9.3 miles if you do the math.  How did we come up with this number you ask?  Well, when I posted the invite for my usual 10k birthday swim, friends started talking shit and someone threw the gauntlet that if we swam farther (15-20k) he would swim with us.  20k freaked me the fuck out, but when I started doing the math I determined that 14,800 meters would be a multiple of my age (37 x 400 to be exact).  And so it was written.  It actually was a really fun morning and it took us 10 seconds shy 5 hours to complete the distance.  It was a lot easier than I expected, but when I got down to the final 1500 or so I started to get really mad.  Like, why am I still swimming?!?  But it was over, and we celebrated with cinnamon rolls at my favorite breakfast place (The Gilbert House).    

Anyhoo, back to my new training schedule.  One thing I am learning (slowly) is trust.  I am not a naturally trusting person.  In the beginning, I was questioning every little thing and trying to read into things more than what is necessary.  Am I being tested?  What type of response is she looking for in this situation?  If I feel this way after a workout, is that good?  Or did I miss the point of the workout?  The bottom line is, I need to STOP thinking.  Coach outlines the effort level that she wants me to hit, and tells me what feedback she wants from me (ie: record your fast 200 times from said swim workout).  I don't need to try to judge myself or try to read anymore into what is written.  I have been learning to let go, and trust that she will give me feedback.  She tells me if my performance was on track, or if I missed the goal.  She tells me how to modify for the next time around.

Another thing I'm learning is that despite appearances to the contrary, I'm actually kind of a wimp.  Coach is pushing me out of my comfort zone more often, and in more ways than I ever pushed myself.  I had gotten into this rut thinking I was all badass and whatnot.  Then she throws these workouts at me that initially make me want to A) cry, then B) vomit, and finally C) run away screaming.  But when I execute them I realize that I'm a lot stronger than I gave myself credit for and I have so much more to give.  On my own, I wasn't demanding enough from myself.  I let myself off easy, not necessarily intentionally- it just happened.  Now I realize the depth to which I will need to push myself in order to reach my ultimate goals.  This is VERY exciting.

I've also gained some new training partners (and friends!) to challenge me along the way.  One of my new teammates (CH) and I have been swimming together which is great because she is a lot faster than me so I am forced to work harder than I have before.  And another girl (MP) I've been swimming with for a while expressed some interest and has stepped up to do these crazy workouts with us.  (MP also did my 14.8 km birthday swim with us!  Turns out she's crazy like the rest of us so she fits in well.)  Eventually I hope to venture out onto the bike and run with CH as I think we could really do some damage.  She's signed up for IM CDA which is about 5-6 weeks after my first IM of the season so at some point our schedules might mesh for some bike rides.  I'm excited to see both of us realize our dreams.

And one last major accomplishment...
*FLIP TURNS!  When I decided to hire HPB as my coach and specifically when I decided to go to training camp in February, I went cold turkey on the open turns.  I "knew" how to do a flip turn but I always got so out of breath so I never did them unless I was doing 50s.  Plus I felt like I was always flailing about when I did them.  So a month ago, I gave up the safety blanket.  MP gave me a few pointers and now *hopefully* no one at camp will ever know that I didn't do flip turns prior to 4 weeks ago.  Yay!

New Year, New Plan, New Perspective

New Year's Track Session!  The entry began.  "20 x 400 holding 1:40," my coach continued. "Done as 5 sets of 4 as 3 on 2:15 + 1 on 3:15.  Take at least one gel half way through.  Warm up 20 minutes and cool down 10 minutes."

I did the math in my head.  5 miles of repeats holding 6:40 per mile pace ....which happens to be faster than my 5k PR pace.

I tried to think back to the meeting I just had with my new coach.  Didn't I tell her that I hadn't done track in months?  I was a little hung over from my birthday celebration but I'm sure we discussed it.  And I know I told her I usually stuck with about 3 miles worth of intervals amidst a longer warm up and cool down.

Crap.  Panic began setting in.  I was totally going to embarrass myself.  What have I done?  I still had two weeks to think about this track workout before it actually happened.  Plenty of time to lose sleep over my impending doom.

In truth I was really excited about my new training plan... but this one workout... this first workout gave me angst.  I convinced myself that it was no big deal.  Coach likes holiday and birthday workouts to be especially epic.  That's all it is.  A holiday track session.

Much to my husband's dismay, as the clock rolled to 8 pm on New Years Eve I began the getting-ready-for-bed ritual.  I cited my next day's track workout as reason enough to forgo any celebration.

Right on schedule (I had invited friends to partake in the track workout) we departed our house in warm up to the track.  Two brave souls were waiting for us when we arrived a mile and half later.  I finished my warm up with a couple of loops around the big oval and we got down to business.

DB would be our official timer, keeping us on the 2:15 send off.  I would track the actual 400 meter splits.  And KL would accompany me around and around and around until the final loop was in the books.   MT was joining us for half the repeats on her own interval goal.

The first 4 flew by relatively easily though I was thankful for the extra minute of rest that accompanied the 4th interval of each set.  The next 4 were smooth but by the time we reached the 10th and 11th interval the shit was getting real.  Following the 12th interval I was to take the gel as instructed.  "I can't do it! I'll throw it back up!" I protested.  My friends were the voice of reason.  "Do what your coach says and let her make the adjustment next time."   I swallowed the Honey Stinger gel and a few gulps of water.

The next 4 intervals were about a second slower as my throat threatened to open up and spew stomach contents by the final 100 meters of each one.  Ironically though my final 4 x 400 were the fastest set of them all!  Hmmm, coincidence?  Or did my gel kick in?  Is coach trying to teach me to go fast on a full stomach?  Is it possible that this wasn't some test to see if I would fall apart after 3 miles, but rather intended to show me what I am capable of??

Maybe Coach actually knows her shit and I am in for the ride of my life?!?!

Overall we threw out our two outliers: a 1:31 split for the first 400 and a 1:39 for the 13th-ish interval... and the remainder of our intervals fell nicely, consistently between 1:35-1:38.  I was pumped!  I couldn't wait for my next workout!  I am going to be stronger, faster, better!  I was so ready to say goodbye to 2013 after a mediocre year and this was the best new years day ever!!

We cooled down as we ran back home and changed into our bike kits for an hour easy ride meant to loosen up the legs.  It was a beautiful day and we enjoyed the quiet morning as the rest of the world began to wake up.  I logged my workout and beamed with pride and joy when Coach responded with praise for a job well done.

Motto for 2014?  I CAN!    There's no room for doubt. No room for fear.  I turned over the keys to my training so that I don't have to think.  I just have to DO.  I can and I will.  And 2014 will be my best year ever!

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. 

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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.