Crossfit, Knee Stuff, and more...

It's been an interesting off season thus far...After the marathon and my nagging knee pain all year I decided to go see someone to fix the problem. Unfortunetly the problem is not completely gone, but it's a little better. I also started doing CF ALOT! It's been a lot of fun, and I'm definetly getting stronger, but my running/endurance has suffered a bit. I know it's early in the season, but I'm just not used to being out of shape when it comes to endurance stuff, so it's difinely a change for me.

On a CF note though I have set a few PR's on the deadlift at 255, clean 135, bench press 130x3 as well as pull ups at 30+...My approach for the season is to see how I do in the Open for CF in March and then go from there. If I or the Twolf can qualify for Regional then my focus will go that way, but if not, then I can still get serious about racing tri's. I have already registered for a few big races for 2013, once of them being Age Group Nationals in Milwakee in August, which Kurbs and I will hopefully be going to.

Also excited to do my first ever tri camp in Arizona at the end of Feb...and that's all for now!

Surly Trail Run, BSC Camp Odayin 5K and the TC MARATHON!

Lots to write about in this post, and it's all about running! First off I did a fun little trail run a few weeks ago at Theo Wirth, it was a 13.1K trail run. Fun course, pretty hilly. I did the run with Kim, and it was just a little fun run, which turned out into me winning the race for women =) I just remember going out pretty casually with Kim and feeling pretty good, and then a few miles in someone yelled out top girls, so I decided Eh, maybe I should pick it up a notch, so I did went about 6 or 7 effort and ended up winning, while Kurbs got 5th overall. Good day! Won a really sweet handmade mug.

Then it was the 5K the week before the marathon which I wanted to do well in. So I followed Nicole's plan to the T (or almost) =) and was hoping to get a good time. The run was two times around Lake Como and was fairly flat. Ended up running a 20:14 for 3.34 miles, or about a 6:22 pace. Right on par with my 5K PR 19:35. I did a 19:30 5K in the Apple Duathlon earlier this season.
Then the TC MARATHON. I was tapering pretty much towards the end of the week with a few track workouts in the beginning, and I didn't really like it too much but I knew if I was going to run a sub 3:17 on the TCM course my legs needed to feel fresh. I felt like my fitness was there with many track workouts and a few long runs (20+), but now it was time to simply taper (which was not really that simple for me). Either way I think I did a pretty good job following the taper and couldn't complain with how I felt going into the marathon. The weather was really pretty cold the day off, in the 30's with a high of 50 (maybe). The week itself was a bit stressful with Osc getting sick and having many sleepless nights, but at the end I think it all worked out. Both Gabe and I PRd!! I felt pretty strong throughout the whole race and was really focus on keeping with or a little ahead of the 3:15 pace group. I did just that and was actually in front for most of the race except at around mile 21 or so the pace group paced me. I was starting to struggle. I really tried to hang on, but couldn't. In the end though it worked out and those last 3 miles or so were a blur. I was on pace at the half way point for about a 3:12 and finished in 3:15.22, a PR!!! I remember seeing the finish line still pretty far away and kicking it in so hard that when I finished if the two awesome volunteers wouldn't have been there to grab me I would have fallen over...I was so happy and it was so nice to see all my friends there, Kim, Kurbs, Robin, Leon, Drew, Kim's parents, John, my grandparents and sister just to name a few. Also all the people who yelled out my name it was just great!!! Splits below, finished 30th in AG. Link to results below.

Results

Some thoughts for the end of the Tri Season 2012

I thought I'd put in some of my end of the season thoughts even though it's about 2 weeks after Hyvee, better then never(or the last tri of the season). I'd say this season has been interesting for one because I didn't have a big race at the end of the season like Ironman last year, and that sort of made the last tri not as depressing. I didn't experience the post season blues (YET) like I did after Ironman. I guess that makes sense because the Ironman is way bigger and you train the whole season for it. But either way it was nice to end Hyvee on a good note, and feeling strong and confident about my fitness level. I have felt like my fitness level has been the best it has been maybe ever. Maybe it was because of cross fit, or extra speed work, or working on my running more with a coach, either way I have PR'd in all my shorter races this year, and have improved my speed a lot. I have PR'd in the mile with a 5:31PR, and my 5K time has been the fastest it's ever been at a 19:30 some in a triathlon...I never thought I'd be able to run this fast.

I also met an amazing training buddy, Kurbs, we call her. We have done all of out training together this season, and it's been awesome! So many days I felt like I didn't want to get out there, but having her show up to our place pushed me just that much. Super thankful for her! It's very true, this sport is all about the people you meet not always just the bike, run, swim. There are days you just don't want to do those things anymore, but it's the relationships and friendships that you make that really get your through those ruts.

One thing that wasn't so great this season were my half ironmans. In part, I think because I just didn't spend as much time on the bike this winter, thinking I'd be fine. Well I payed for it with both of my Half Ironamns being sub par. It might have also been all of the extra CrossFit I've been doing. I think I could get away with it with the shorter stuff, but the longer stuff takes so much more out of you I just maybe couldn't handle both volume and intensity intermixed and not periodized properly. Who knows though, I guess only eliminating one or backing off on something or maybe more biking or longer bricks would help me answer what happened.

Either way a lot of good things came out of this tri season, which I'm more then happy about. I feel faster, back to where I was before kidney surgery, or even faster, and I feel healthy which is important. One small setback is my knee hurting for the last few months. I think it's an imbalance of some sort which I have to figure out before it gets worse.

All in all I'd give the season an 8 out of 10!!!

Last race of the season is the Marathon!

Colorado Ragnar Relay (fist Annual) 9/6 and 9/7 2012

I came on the team for the Ragnar in Colorado somewhat last minute...Maybe not last minute but I joined the team after saying no due to travel expenses and PTO, but after Kim told me there was a change in the date and there was someone who couldn't' do it, I was even more tempted so I decided I was in! I knew it would be absolutely beautiful running through the mountains, and I was absolutely right.

I got into Colorado on Thurs, and we drove to Breck where we stayed that evening. The race started on Friday. We were in the first van and I was runner number 5. My legs were 8.9 miles, 4.6 miles, and 6.7 miles. Not super hilly but longer.

I was very excited when we got to the race start, and it was nice because we stayed at a place walking distance from the start in Breck. Out start time was 10am, so plenty of time to sleep in. I decided I wanted to run some extra legs because that's just what I do =) so I did just that by running with Ben our first runner. It was a tough climb from the start of his leg, but we settled into a comfortable pace and the beauty of Colorado began! I took a break after that, and then decided to run 2miles with Kim (runner 3). The first part of her run was all uphill, so I decided to help her out, and she was happy I did.

I was getting more antsy as the day went, since I was the second to last runner, but my leg was finally here. I was actually feeling a bit sluggish, maybe due to the lack of or no coffee at all that day. I tried to just take it in and not race but run a pretty steady pace given the elevation change. It felt good, and I felt pretty warmed up and awake by the end of the run

After our first legs we had a break from 5 to 9 or so. We crashed at a major exchange where we'd meet Van 2. I was out cold even though we slept on a carpeted floor in a high school with no sleeping bad, just a sleeping bag.

Second leg was at midnight, and a bit freaky because part of it was in the middle of a field, and all you saw was what was in front of you. Otherwise I liked the night run. I also ran into this small animal which I quickly dodged by going out on the road instead of the path.

Jen one of our runners had some pain in her knee after the first run, so we knew she was pretty much out. Her bf Ben ran one of her legs but then we had to do some switching and Kim ended up running another short leg while another girl (Jen) took the other Jen's leg (too complicated)! Erica was also not feeling hot, so I took her last 3mile leg. Thank god it was only 3 miles, but I was pumped once I got mentally ready for running almost 10miles as my third leg on about 2 hours of sleep. To be honest I enjoyed that leg the most. I was just out there soaking it all in, and the music helped a ton.

Overall it was an awesome experience!!! Absolutely would do it again, the scenery was just amazing.

Leg 1 8.8 miles 7:54 pace Leg 2 4.7 miles 7:30 pace Leg 3 6.7 miles 8:08 pace Ran Ben's Leg 3.7 miles, and Kim's leg 2miles, and Erica's leg 3 miles, about 30 miles total, was supposed to run 20 miles with only me legs.

We placed 49 out of 170 teams so not bad!

Hyvee Age Group Elite Oly Race 9/1/2012 (Last Tri of 2012)

This race was a great way to end the season! Kim and I drove together to the race on Saturday, took about 4hrs. We stayed at the Locus Suites, thanks to Damon. We ate a really nice meal just down the street at a place called Centro. We got lucky because there was an hour wait, but we were able to find a spot at in the bar area. We split scallops, chicken stuffed with ricotta, and mashed potatoes. I did order a dessert, but was pretty full so I ate just a few bites of it. I had never done this race, but the venue was pretty awesome, and made you feel pretty important. There were three races total, the Championships, the Hyvee Tri, and the Pro race. A bit confusing, so much that I thought I was starting at 6:50am but that was the Championship race, so I had to wait almost an hour before the Hyvee Tri actually started. I wasn't used to waiting so long before starting, but it ended up being pretty fun to watch all of the people in the Championship exit the water. Kim and I got to the race venue very really, around 5:15 since the transition was closing at 630. We got our warm up done by 6 and were ready to go. It was nice to not be rushed, although the warm up was way before any warm up I've ever done for a race...Granted this was because I didn't realize I wasn't starting until 7:37 instead of 6:45 as I originally thought. The swim was a mass start for the Age Group Elite while Age Group was a time trial start, and an out of the water swim start which I had never done. I didn't even really get to wet my goggles or get wet/warm up before. The swim was pretty smooth besides when I swam a bit off course and almost touched me arm to the bottom, ooops...I had a really hard time seeing at the turn around, so I was trying my best to site on people and the big orange buoys. The swim was a counter clock wise route. The bike transition was HUGE, but I was in a good spot so I knew exactly where to go. No issues on the bike. I knew right away in the game today just with how my legs were feeling and mentally I was ready to push, which was good. The bike course was fairly flat with a few false flats which really slowed me down, and a lot of turns (very technical). All in all I was happy with how I was doing on the bike, and I didn't have the pee issues I did at Pig. The run also went fairly smooth. I was in the pain cave at about mile 3 or 4, but kept telling myself this is the last tri, it's OK to hurt. My knee was bothering me too, first time that it's bothered me in a race. I shook it off though and tried to focus on keeping pace. The finish was awesome besides the huge hill at mile 6 with .1 to go. That was pretty brutal. Overall I was very happy with this race and how the season ended. Since Liberty was a short on the bike, comparing this race to Rochesterfest I PR'd on everything, and most importantly felt strong both mentally and physically. Results: 29:10 swim T1(1:56 pace) 1:08.44 (21.6mph) T2 1:26 Run 43:08 6:58 pace Time: 2:24.22 6thoverall woman! PR Oly since Liberty this year was short. PS: Qualified for Hyvee Championships 2013!! PSS: On our cool down run with Kurbs we both looked over at a guy riding in all his gear, and I saw who's is this guy?! And then we both looked at him again and he looked at us, and it was MACCA!!! "Ello Ladies" is what he said to us, and we just screamed like 13 year old Beiber fans, oh good times! =)

Pigman Half 8/19/2012

Gabe and I drove to Cedar Rapids, IA on Saturday since the race was on Sunday. The drive took longer then expected about 4.5 hours. We got to packet pick up right on time, and headed to the Econo Lodge (Osc with)! Dinner was good at Biagges I had a pork chop chop and potatoes and a beet salad, and dessert (bread pudding and a nutella cookie to go). All in all it was a good day before race day with no major stress. Race day went fairly smooth and I was able to get to the transition with plenty of time. I got to the race about 6am, with a 730am start time. Took us about 30min to get to the race site from the hotel. Swim went good, although it was hard to see the buoys very well. I also felt like was having a hard time keeping straight. Otherwise no major issues on the swim.I was trying to keep calm and focus on my stroke more, so I didn't really feel out of breath or nervous at all. Bike was really windy, and had some rolling hills too which made it tough. I was also having a hard time eating and had to urinate three times, which I've never ever done before. I was also feeling like I was pushing hard, but trying to save my legs for the run. My legs were feeling tired, especially the calves and hammies. Rolled into T2 though, feeling a bit excited to get off the bike. The run actually started off really well, but then I started to get tired. I would say around mile 7 or so I was in the pain cave. I was drinking a lot on the run, but really struggling. I had very little energy, and this is the second time I had felt this way (Chisago being the other time) this year. Was very glad to be done. 38:55 (1:51) T12:17 2:50:28 19.7 T21:28 1:47:42 8:14 Total Time 5:20:48 (10min worse then Chisago about a month before) 9th overall, only 3 elites competing this year. Next up Hyvee

YWCA 2012 August 12th

It was a chilly morning (55 degrees)and I got to the race early, an hour and a half before to avoid extra stress. Gabe and Kim volunteered at the race. Everything went very smoothly, and I was ready for a warm up by 7am. I was feeling fairly well on the warm up considering my legs had been feeling tired and sore pretty much all week (besides Saturday). The swim went fairly well and I was able to gain good position. T1 was fairly fast and I was out on the bike in about 5 or 6 place. I noticed that most of the bikes were out of T1, so I knew I had a lot of time to make up on the bike. Bike went fairly well,I was pushing really hard and really wanted to gain some ground coming into T2. I did do just that, coming in in 3rd place right with Greta and Nordica close by. Run started out fast, I was able to pass Greta and Nordica. I was feeling strong on the run and was doing all I can to keep second place at this point. With about 400 to go Stephanie Soffelt passed me. I tried to hang on, but just couldn't. Ended up coming in 3rd overall only 10 sec behind Stephanie. I was very happy with the results, and once again just loved and enjoyed this race and venue so much. Nicole and all of the volunteering did such an awesome job again!! I really enjoy every bit of this race. Results: 500 Yard Swim - 15.5 Mile Bike - 5K Run 8:22 1:41 t1 1:24 40:23 23.0 t2 0:52 20:19 6:33 Total 1:11:18 Happy with everything this year 2:20 sec PR! Wish run was sub 20, but that's ok. Second fastest bike split!