First Brick of 2013 at Balance, PR FRAN and PR 200....SWIM!

Did my first brick at balance on the compu trainer and felt real good!! The compu trainer ride was the IM WI course total time 3hrs and a 5K run after. I was surprised how good I felt during since I haven't done a lot of cardio and have started ramping stuff up the last few weeks before AZ.

On to my PR FRAN at home today 3:55, bam!! Was super happy this was after a 11mile running in the morning.

And lastly, I swam 6 days last week a record for me, and felt the best on Saturday the 6th day. I got a PR 200 hundred at 3:03. All in all it was a good week!!!

FreezeFest, knee issues, and running in 2013 2/6/2013

It's only been a couple months into 2013 and I'm starting to feel like I want to/need to pick up my cardio/training shape. My running has been on the back burner due to my ongoing knee issue, and more recently a swollen ankle. Besides running though I have been trying to get on the bike more this month and swimming a lot since I'm running maybe a day or two if that the last few weeks. I took last week off completely from running, which didn't actually seem that bad, but I do really miss it.

I had a chance to compete in the FreezeFest CF Partner competition a few weeks ago, which was really fun! The event raised money for a little boy who has a medical condition since birth and has had to come to Minnesota for many surgeries and treatments. The proceeds went to the boys parents. The gym I coach at (Timberwolf Crossfit and Crossfit Whitebear) were the main organizer, the event was great.
I got a PR clean at 140, and stayed the same on my snatch at 90lbs...I know I can do more just have to work on technique!! I have noticed a theme with me and technique type exercises or sports, I am just not too great at them, and it doesn't matter how strong you are, if your technique isn't there it does NOT matter. I'm sure that's the case for everyone though, but just shows that practice makes you better, but not perfect since there is always room for improvement.

I've been trying to get in the pool a lot started the crazy swim streak the beginning of this month, and so far so good. I feel like my conditioning is good in the pool, I just need to keep focusing on my TECHNIQUE to get faster and more efficient (there it is again) =)

Some pics from the FreezeFest!

Meet of the Miles 1/14/2013

I've had never done this race, but was excited and had it planned for a few weeks. I was bit nervoius to see where my speed was at with not a whole lot of running at all, but a lot of strenth training and crossfit. The reason for not a lot of running has been my ongoing knee issue...and maybe some needed time to do other things.

So with no real expectations I decided I'd sign up for the 6 to 630mile pace group, but last minute switched to the 545 to 6min group because a lot more of the girls I knew were running in that one. Nordica, Lindsey, Stephanie, all from MN Red. So I thought what the heck I'll be more motivated to stick with them, and if I die trying oh well...Bring on the PAIN!

I warmed up around the 200 meter track for a while, and Gabe and I stood around for a while which made it tough to stay warmed up...Gabe was also doing the meet for the first time. I was excited to see how he'd do knowing that he'd most likely PR since he's also been doing a lot of crossfit and gaining a lot of leg strength. Although also not a lot of distance running for Gabe...

I started off very conservatively and was surprised how decent I felt. With about 4 laps to go I passed up the MN red pace group, but was still running pretty conservative thinking maybve I'd die at the end. My PR mile is a 5:31 from last year in the summer, and today at the meet of the miles I did a 5:47...I was surprised...I know I didn't go 100% and held back a bit, but it was a very strong effort. I think last year I did a 5:43 at an indoor track meet also in January with a lot more running under my belt. So all in all I was happy. I ended up running with Greta also for a 6:34 mile, nice job Greta! And then Gabe also for a 7:26 mile, a PR!!!!

It was a great time, and I definetly want to do that one again next year.

I need to start working on my endurance more...Next up is FreezeFest, an all day CF competition for a charity event, then a triathlon training camp in AZ Feb 28th to March 3rd, and then the CF Open!!!

PS: Started signing up for some races for 2013, thus far Oakdale, Apple, Door Half in July (Kim's first Half, yay!)

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!