tag:blogger.com,1999:blog-29175006755408810032024-03-13T11:24:31.127-07:00Amber Ferreira- Pro TriathleteProfessional Triathlete. Ironman Champion. Coach. Laughing and smiling my way through this awesome adventure.Unknownnoreply@blogger.comBlogger80125tag:blogger.com,1999:blog-2917500675540881003.post-53923466704254674912019-05-23T07:57:00.002-07:002019-05-23T07:58:19.210-07:00New Website!<div style="text-align: center;">
<a href="https://amberdferreira.com/" target="_blank"><span style="color: #cc0000; font-size: x-large;"><i>Check out my new website for updated information!</i></span></a></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-71600513214107222812019-01-09T18:00:00.000-08:002019-01-10T04:55:48.152-08:00Snowshoe Worlds: Bravery, not Perfection<a href="https://1.bp.blogspot.com/-xpILUFhIeh4/XDaXYW74fmI/AAAAAAAAfPc/4yjI6yWZ9kUZv4fbmM3wxMIaFqKN6madACLcBGAs/s1600/snowshoe12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="769" data-original-width="769" height="640" src="https://1.bp.blogspot.com/-xpILUFhIeh4/XDaXYW74fmI/AAAAAAAAfPc/4yjI6yWZ9kUZv4fbmM3wxMIaFqKN6madACLcBGAs/s640/snowshoe12.jpg" width="640" /></a><br />
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My goals for 2019 are lofty. They are challenging and require grit. But I believe I can have everything I want as long as I hang in there.<br />
Hang in there.<br />
The longest.<br />
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Be Brave. Be Gritty. And Always Give It<b> One More Try</b>.<br />
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The 2019 Snowshoe World Championship was set in the breathtaking village of Val di Non. The spectacular 8k course provided beautiful glimpses of the Dolomites and the Maddalene Mountains.<br />
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I arrived in Italy with great fitness but also carried some fatigue from a long season of racing in 4 different countries. The last 2 months had been particular exciting as I raced in 3 different arenas including a half Ironman in California, 3 new-to-me cyclocross races and now the Snowshoe World Champs in Italy. I was feeling extremely fit and proud of my ability to compete over varied terrain.<br />
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I traveled to Italy with my friend Sarah Canney and her husband as well as the other members of the 2019 National Team. Overall it was a fantastic trip full of the best things Italy has to offer. We indulged in espresso, red wine, croissants and explored the churches and sanctuaries in the surrounding villages. We visited Venice, Verona, Fondo, Cavareno, and Innsbruck - phew!<br />
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My workouts leading up to race day were subpar but I how could I complain as I was running in Italy with views of the Dolimites! Feeling mentally strong also gave me confidence my legs would come around on race day.<br />
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Friday night was the Opening Ceremonies complete with a parade and fireworks. The race organization did a fantastic job and the entire night was so exciting I couldn't wait to toe the start line. 24 countries were represented and the race had a magnificent 2300 athletes!<br />
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Sarah Canney, Emily Renner and I decided to jog to the start race morning. It was a 30-degree blue bird day - life was good! We chatted about race strategy and our race agendas for 2019. Emily's big goal is to get the Olympic Qualifying Standard in the marathon and Sarah is gunning for a sub 1:30 at the Washington Road race - and I have a strong feeling they are both going to nail those goals!<br />
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We finished our warm up, lined up and before I knew it the gun went off. My plan was to track Michelle Hummel (2018 World Champion and 3x National Champion) from the start. I ended up running with Michelle ( New Mexico) and Simonette ( France ) for 3 miles until they started to pull away. The leggies were not feeling great but I made a promise to dig deep, be brave and bury myself. This was the last race for awhile and I wanted to feel that delicious pain of digging deep.<br />
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-LUnyQ3PetHI/XDaW3nl9mSI/AAAAAAAAfOg/ti1u77DBtD4Lc4fAjUZbXnSnXjxtsxxagCLcBGAs/s1600/snowshoe1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://2.bp.blogspot.com/-LUnyQ3PetHI/XDaW3nl9mSI/AAAAAAAAfOg/ti1u77DBtD4Lc4fAjUZbXnSnXjxtsxxagCLcBGAs/s320/snowshoe1.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Simonette ( France) is in sight but about 2 minutes up on me. I had some work to do if I was going to catch her.</td></tr>
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<a href="https://3.bp.blogspot.com/-PTUtGPHU4-g/XDaW8N1C0YI/AAAAAAAAfOk/_ilAKN3VuMM0NR_ydXIwdP97qxbwcohcQCLcBGAs/s1600/snowshoe2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://3.bp.blogspot.com/-PTUtGPHU4-g/XDaW8N1C0YI/AAAAAAAAfOk/_ilAKN3VuMM0NR_ydXIwdP97qxbwcohcQCLcBGAs/s320/snowshoe2.jpg" width="320" /></a></div>
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At around 3 mile mark I bridged the gap to Simonette. This took confidence as I was teetering on the edge and we still had a lot of racing to do. I quickly learned that Simonette is a fighter and as soon as I ran up on her shoulder she surged ahead again. The last 2 miles was a game of back and forth. I was stronger on the uphills and Simonette on the downhills. As much as I was hurting this was everything I dreamed of. I live for a gutsy back and forth race and I was gifted this in Italy.<br />
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<tr><td class="tr-caption" style="text-align: center;">The race for 4th</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">1500m to the finish and the start of the uphill </td></tr>
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-hhM9oz1KXsA/XDajI9v8XAI/AAAAAAAAfP8/GUyKlwXizok24QKOvD7mqqOZLbz0hgAwgCLcBGAs/s1600/snowshoe13.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://2.bp.blogspot.com/-hhM9oz1KXsA/XDajI9v8XAI/AAAAAAAAfP8/GUyKlwXizok24QKOvD7mqqOZLbz0hgAwgCLcBGAs/s640/snowshoe13.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Simonette was so strong and never gave up an inch</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">With 800m to go Simonette gaped me by 30 seconds which consequently nearly broke me.</td></tr>
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Breathing like a horse and with lactic acid flooding my body I almost settled for 5th. Simonette was surging hard and the finish line was right around the corner.<br />
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"5th at the World Champs is good" I told myself as I gasped for air.<br />
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<a href="https://4.bp.blogspot.com/-9o0XEALL0To/XDajFYB5piI/AAAAAAAAfP4/2gyZlYN57yUxdRP38fLox7DCCstGA926ACLcBGAs/s1600/snowshoe14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://4.bp.blogspot.com/-9o0XEALL0To/XDajFYB5piI/AAAAAAAAfP4/2gyZlYN57yUxdRP38fLox7DCCstGA926ACLcBGAs/s640/snowshoe14.jpg" width="640" /></a></div>
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And then Simonette glanced behind her.</div>
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She was hurting as much as me. </div>
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I put my head down, pumped my arms and GAVE IT ONE MORE TRY.</div>
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<tr><td class="tr-caption" style="text-align: center;">4th place with about 5 seconds to spare!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">4th at 2019 Snowshoe World Champs!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Team USA scored a 2nd place!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Proud of this one, but seriously, NO MORE 4th in 2019!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">My good friend Nacho ( Spain ) 4th overall for Males!</td></tr>
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<a href="https://2.bp.blogspot.com/-NjbN3CNc9lw/XDaXVYRN6DI/AAAAAAAAfPY/pNbYezg6Dps4IrWZZATU7Cdf5uDxxZ5KQCLcBGAs/s1600/snowshoe11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="958" height="640" src="https://2.bp.blogspot.com/-NjbN3CNc9lw/XDaXVYRN6DI/AAAAAAAAfPY/pNbYezg6Dps4IrWZZATU7Cdf5uDxxZ5KQCLcBGAs/s640/snowshoe11.jpg" width="636" /></a></div>
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Grazie Infinite to all my sponsors/partners/team for allowing me to chase my racing dreams around the world!</div>
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Tom Raffio/Delta Dental</div>
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Kurt Perham</div>
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Velocio Apparal</div>
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Rudy Project</div>
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Infinit Nutrition</div>
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Trigger Pin</div>
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Runner's Alley</div>
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MC Cycle and Sport</div>
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Dion SnowShoes</div>
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<tr><td class="tr-caption" style="text-align: center;">Oh Italy, I will be BACK!</td></tr>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-31414901295965719392018-12-22T16:11:00.001-08:002018-12-22T16:31:46.187-08:00Indian Wells 70.3: NOT FOURTH "I will not get 4th today."<br />
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I was either going to turn myself inside-out to finish on the podium, or I was going to turn myself inside-out and crawl across the finish line. If you have been following along - this is the story of my professional Ironman career.<br />
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Also, if you follow along on social media you probably know how it ended at Indian Wells 70.3: 6th place. A race I am extremely proud of for many reasons.<br />
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<a href="https://3.bp.blogspot.com/-TJEiTD7CQ7Y/XB7HtZ1XaKI/AAAAAAAAeo4/AsTBdHbILRAiO61ljF9xr3cyvRRQ2FVPgCLcBGAs/s1600/speedandam.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="960" height="400" src="https://3.bp.blogspot.com/-TJEiTD7CQ7Y/XB7HtZ1XaKI/AAAAAAAAeo4/AsTBdHbILRAiO61ljF9xr3cyvRRQ2FVPgCLcBGAs/s400/speedandam.jpg" width="400" /></a></div>
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2017 was a tough year for me. I battled through ( un-diagnosed ) stage 4 adrenal fatigue all the while trying to balance work as a Physical Therapist, coaching, and personal training. I feel so lucky to have found <a href="https://naturalmedicinenh.com/practitioners/dr-laura-jones/" target="_blank">Dr. Laura Jones</a> who, without question, helped me dig my way out of this massive hole. With a few necessary dietary tweaks and then 4 MONTHS of complete rest I started 2018 healthy but unsure if Amber-the-athlete would every return in full force.<br />
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At the beginning of the season I wrote down a few athletic goals: 1.) Podium in a 70.3; 2.) Qualify for the Snowshoe National Team; 3) consistently run sub 1:27 off the bike<br />
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These goals are important because I knew in my heart of hearts if I could podium and run fast I WAS BACK.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-5X026lTx5R0/XB7J00gdpBI/AAAAAAAAepE/6Xa6m2JWDeYOgrHRdGjoInInTmgxNXMdwCLcBGAs/s1600/IWrun.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="853" data-original-width="873" height="390" src="https://1.bp.blogspot.com/-5X026lTx5R0/XB7J00gdpBI/AAAAAAAAepE/6Xa6m2JWDeYOgrHRdGjoInInTmgxNXMdwCLcBGAs/s400/IWrun.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">photo cred: @higgybabyphotography</td></tr>
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As the season unfolded some awesome events took place. I came 6th in Barcelona70.3, I qualified for the 2018 National Snowhoe Team and I battled to a 5th (and SPRINT FINISH) at Mont Tremblant 70.3 with a sub 1:28 run split.<br />
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I told Ry Guy after Tremblant 70.3 that I KNEW I was healthy. I survived a sprint finish after 70 miles of racing - and I WON.<br />
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I WAS BACK.<br />
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This motivated the hell out of me and kept me on track to achieve goal number 1: Podium at a 70.3 Which I did at Dun Laoghaire 70.3 over a brutal, cold, hilly, windy course.<br />
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-jtYmSRWg1-E/XB7OUeIxnSI/AAAAAAAAepU/bZbShNjn76Iu4BvMowSm3OAf8zWZ4bGrQCLcBGAs/s1600/swim.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="852" data-original-width="1280" height="213" src="https://2.bp.blogspot.com/-jtYmSRWg1-E/XB7OUeIxnSI/AAAAAAAAepU/bZbShNjn76Iu4BvMowSm3OAf8zWZ4bGrQCLcBGAs/s320/swim.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dun Laoghaire: 50 degrees water :)</td></tr>
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I WAS BACK.<br />
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But the thing is you can't pick the month that opportunity knocks. In November, I picked up a few new athletes, started a new business project, and frankly, felt overwhelmed. I went into Indian Wells 70.3 super fit but I also was bringing 6 athletes and I was also 100% committed to ensuring they all had a good race.<br />
<br />
With the extra stress ( good stress, but still stress!) would my goal be attainable? The few days leading up to the race predicted 55 degrees water - YES!! I needed something to shake up the flat 70.3 course. I thrive on hilly bike courses and ice-cream headache cold swims.<br />
<br />
Side note: the venue at Indian Wells is STUNNING. Race it in 2019.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-pguJfuOUq-o/XB7OQqdYzBI/AAAAAAAAepQ/Zq298uYn_swv1aOOeyemMn1AiEGpt3ZJwCLcBGAs/s1600/swimphoto.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="898" height="320" src="https://1.bp.blogspot.com/-pguJfuOUq-o/XB7OQqdYzBI/AAAAAAAAepQ/Zq298uYn_swv1aOOeyemMn1AiEGpt3ZJwCLcBGAs/s320/swimphoto.jpg" width="299" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">50m pool and 75 degree weather </td></tr>
</tbody></table>
Indian Wells 70.3<br />
<br />
THE START: It was cold. I got off the line fast and thought: Its effin FREEZING. And then I smiled. Just what I wanted. I landed in the chase back, stayed there the entire swim and sprinted out of transition ( after nearly toppling over due to a bout of cold-induced vertigo) in 8th. Perfect, I thought.<br />
<br />
<br />
THE BIKE:<br />
<br />
Flat courses aren't where I thrive because I am small and need some hills to shake the quadzillas but I was hell-bent on hammering the 56 miles for no other reason than it was the last 56 mile bike race of 2018!<br />
<br />
<br />
And remember, I was either going to turn myself inside-out to finish on the podium, or I was going to turn myself inside-out and crawl across the finish line.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-_RA8unbG-kY/XB7PpXBjpxI/AAAAAAAAepk/eFwwzITH-dIPtotMlT3vZtalpk8W3MLlQCLcBGAs/s1600/bikeIW.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="768" height="400" src="https://3.bp.blogspot.com/-_RA8unbG-kY/XB7PpXBjpxI/AAAAAAAAepk/eFwwzITH-dIPtotMlT3vZtalpk8W3MLlQCLcBGAs/s400/bikeIW.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2nd best 56 mile NP Average </td></tr>
</tbody></table>
<br />
The pro ladies at the front where hammering and I was trying my best to chase hard.<br />
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<br /></div>
<div>
Thank you, PRO LADIES, for literally making me swear out loud. </div>
<div>
<br /></div>
<div>
<br /></div>
<div>
And for those of you reading that think a 70.3 race is an aerobic, boring ride - YOU WRONG!! I set a 20 min threshold record and recorded some of my highest 1 min threshold numbers. </div>
<div>
<br /></div>
<div>
And like always, I was thankful to GET OFF THE BIKE. I was in 7th. One spot OUT OF THE MONEY.<br />
<br />
Let's do this, Amber.</div>
<div>
<br /></div>
<div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-mQFyio2fOhQ/XB7QwZYht4I/AAAAAAAAepw/L1awv8Peb0ghIEd4Aerm5ymf3IRMtPamwCLcBGAs/s1600/PMBrun.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="824" data-original-width="824" height="320" src="https://1.bp.blogspot.com/-mQFyio2fOhQ/XB7QwZYht4I/AAAAAAAAepw/L1awv8Peb0ghIEd4Aerm5ymf3IRMtPamwCLcBGAs/s320/PMBrun.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chasing hard for the last money spot</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
<br />
The run course at Indian Wells is INSANE. It's on a golf course with short, spikey hills and sharp twisty turns. SO AWESOME. I kept my eye on 6th position until I finally passed with 3 miles to go and never looked back.<br />
<br />
I WAS BACK.<br />
<br />
<br />
Somehow I found more energy to sprint into the finish and thought: I am coming after you 2019. Starting first with Snowshoe Nationals on Januar 6th, 2019!<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-GHlBUV4TBSE/XB7RhYHK3wI/AAAAAAAAep8/CRtBUG8hsskcnPDhEiY5Hq0RpYKWt5qLwCLcBGAs/s1600/backsiderun.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="837" height="400" src="https://2.bp.blogspot.com/-GHlBUV4TBSE/XB7RhYHK3wI/AAAAAAAAep8/CRtBUG8hsskcnPDhEiY5Hq0RpYKWt5qLwCLcBGAs/s400/backsiderun.jpg" width="348" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
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A HUGE thanks to my sponsors and team:<br />
<a href="http://www.pbmcoaching.com/" target="_blank">Kurt Perham</a><br />
<a href="https://www.nedelta.com/Home" target="_blank">Delta Dental</a><br />
<a href="https://velocio.cc/" target="_blank">Velocio Apparel</a><br />
<a href="https://www.infinitnutrition.us/" target="_blank">Infinit Nutrition</a><br />
<a href="https://runnersalley.com/" target="_blank">Runner's Alley</a><br />
<a href="http://juiceperformer.com/" target="_blank">Juice Performer</a><br />
<a href="https://www.rudyproject.com/" target="_blank">Rudy Project</a><br />
<a href="http://www.tpinmuscletherapy.com/" target="_blank">Trigger Pin</a><br />
<br />
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<br />
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-53543478255010474472018-09-24T17:55:00.002-07:002018-09-24T17:55:44.991-07:00The Rut 50K: Own The ResultThe Rut 50K spit me out on the other side loving life, a little bruised and battered and, most importantly, with a few new tricks up my sleeve. The lessons learned from that epic mountain race were plentiful. And if I had to pick the most important lesson it would be: Own The Result.<br />
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<br />
<br />
I came 21st female on the day. Twenty females were stronger than me over the rugged 31-mile sky race. Period. I fought hard, I dug deep, and I crossed the line in 21st position. Does that define me as an athlete? No. But it is important to give credit where credit is due and 20 strong females out-raced me on that day in some of the most beautiful and technical mountains I have ever had the pleasure of traversing. <br />
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<img class="ms-Image-image is-loaded ms-Image-image--cover ms-Image-image--portrait is-fadeIn image-158" src="https://attachment.outlook.live.net/owa/amrunber@hotmail.com/service.svc/s/GetAttachmentThumbnail?id=AQMkADAwATE0OGUwLTQyNTktZWI5NC0wMAItMDAKAEYAAANcHhQ0RDBbT4ghMqHgvXn0BwBqQPqkckofRp5xTevQ1CYoAAACAQwAAABqQPqkckofRp5xTevQ1CYoAAIau4fRAAAAARIAEABIvJXWVv7qQo8PIFsulDjL&owa=outlook.live.com&scriptVer=20180917.04&isc=1&X-OWA-CANARY=JBvBJSWmY0exD4MRNvzEeRBrL_x7ItYYEZbOCKyTLEvCuJ0ljvgifN63UyX8NNX7n1D4AlF1LIU.&token=eyJhbGciOiJSUzI1NiIsImtpZCI6IjA2MDBGOUY2NzQ2MjA3MzdFNzM0MDRFMjg3QzQ1QTgxOENCN0NFQjgiLCJ4NXQiOiJCZ0Q1OW5SaUJ6Zm5OQVRpaDhSYWdZeTN6cmciLCJ0eXAiOiJKV1QifQ.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.Sq1H--1gbhH_jsywyV2FF7pI-roX4FTSrTo0fyoOHxQHtJcHFCzQvsUqNBsc2WFB4WUiaZ9z3uJa_T9DbMk-s4uVJeiyrfOSPcPIpJv6q23jHNMyfIl-3lYTpp61gS1mQdRkA4Sgm3tp4_WdN6FdNQVBUDbCNqv9bjkqn5ijEeinixqpMndtty_j61ziODmn9o5SleyEehTIAaZwAynIHz4OjZIHSpne6MOzjF9J0KtA1biazytd21fSL_Nsw350B3XZIX-TRAmJxKGJlMDBW50veneYv_clT_cxOh0Rg4xolMi8NItswpossLSwqkslT3cFQkz940u6sWYtThHYRA&animation=true" style="text-align: start;" /></div>
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I have raced 65+ long course events: 21 full Ironman evens, 42 half Ironman events, multi day cycling races, snowshoe races and a few ultramarathons. I've had results I am so proud of and I have had the chance to battle it out with my competitors and myself for championships, podiums and many, many 4th place finishes. (The importance, irony and frustration of the 4th place finish will be saved for another blog - don't you worry!)<br />
<br />
An amusing fact is I have yet to have the "perfect" race so I stopped searching for the perfect race. I won Ironman Lake Placid 2014 - a race that saw me hustle 3 times to the port-a-potty in the last 15K. My strength as an athlete is I value the 'sufferfests' and tuck away the learning lessons. <br />
<br />
<br />
To me, the best athletes cramp, crash, bobble nutrition, toe the line slightly under-cooked or with a little niggle and still come out on top. The best athletes will always #suckitupbuttercup <br />
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<img class="ms-Image-image is-loaded ms-Image-image--cover ms-Image-image--portrait is-fadeIn image-158" src="https://attachment.outlook.live.net/owa/amrunber@hotmail.com/service.svc/s/GetAttachmentThumbnail?id=AQMkADAwATE0OGUwLTQyNTktZWI5NC0wMAItMDAKAEYAAANcHhQ0RDBbT4ghMqHgvXn0BwBqQPqkckofRp5xTevQ1CYoAAACAQwAAABqQPqkckofRp5xTevQ1CYoAAIau4fPAAAAARIAEABF4OUOTirfT71qwvLLIKIR&owa=outlook.live.com&scriptVer=20180917.04&isc=1&X-OWA-CANARY=2J488HOFTUOu7GLDyq3dk0ASDNJ6ItYY-xchl3MrZVvx6riZLEihH7y5_EJ6sdOoUXXVQOzhkIU.&token=eyJhbGciOiJSUzI1NiIsImtpZCI6IjA2MDBGOUY2NzQ2MjA3MzdFNzM0MDRFMjg3QzQ1QTgxOENCN0NFQjgiLCJ4NXQiOiJCZ0Q1OW5SaUJ6Zm5OQVRpaDhSYWdZeTN6cmciLCJ0eXAiOiJKV1QifQ.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.QPZKvUUtKxVISwVD8ssoQQQ2YoJytWzpavCT7t05y-pkeVzgezi1po63h711Dazm1N-_Yc2Ydrn2iShR-YvKaFK6bnCN0O28Tmzg8Jdy5rYKL18Vfhn2Z5CsJJ1FNAyZsMXfa5GArpnZoQpiyKn8HJ7tv36G0OUwyM9vm_gDhnOYZuJsY_5srNgaekawYnuu5Q_sWvUvp0MLc92RpKAhV2HAjuh4GWD4bThJg40d_bG6ynQCQhC2yWu4Dbp2cSUj8tssCtzWW8S6gDdakV6yWixKayHlZovIAi1PjQm9k7h3KGujSzj7oT3M4TUddL6n0mb7gzy5vpQhC8KrnA7qew&animation=true" /><br />
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-The Rut 50K humbled me, shaped me, made me cry and laugh hysterically.<br />
-It taught me that racing fast down hill takes a tremendous amount of eccentric training.<br />
-It takes a lot of deep breathing and carefully placed footsteps to traverse an extremely steep and technical ridge line without peeing yourself.<br />
-It is nearly impossible to eat your planned nutrition when heart rate is maxed and you're running in the clouds. <br />
-I now know that the muscle fatigue induced over the last 10K of a 50K race is exponential but racing side by side ( for the first 13 miles) with your best friend ( Ryan ) is absolutely priceless. <br />
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I want to say THANK YOU to the The Rut for mentally tearing me down and physically tearing nearly every available lower leg muscle fiber. Thank you for gifting me a hefty dose of altitude sickness, scaring the sh!t out of me on your stunning and terrifying ridge line. I raced my heart out, I owned the result and I am coming for you in 2019!<br />
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<img class="ms-Image-image is-loaded ms-Image-image--cover ms-Image-image--landscape is-fadeIn image-159" height="425" src="https://attachment.outlook.live.net/owa/amrunber@hotmail.com/service.svc/s/GetAttachmentThumbnail?id=AQMkADAwATE0OGUwLTQyNTktZWI5NC0wMAItMDAKAEYAAANcHhQ0RDBbT4ghMqHgvXn0BwBqQPqkckofRp5xTevQ1CYoAAACAQwAAABqQPqkckofRp5xTevQ1CYoAAIau4fRAAAAARIAEABnThhc30kYS4uI2gSjJxQE&owa=outlook.live.com&scriptVer=20180917.04&isc=1&X-OWA-CANARY=JBvBJSWmY0exD4MRNvzEeRBrL_x7ItYYEZbOCKyTLEvCuJ0ljvgifN63UyX8NNX7n1D4AlF1LIU.&token=eyJhbGciOiJSUzI1NiIsImtpZCI6IjA2MDBGOUY2NzQ2MjA3MzdFNzM0MDRFMjg3QzQ1QTgxOENCN0NFQjgiLCJ4NXQiOiJCZ0Q1OW5SaUJ6Zm5OQVRpaDhSYWdZeTN6cmciLCJ0eXAiOiJKV1QifQ.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.Sq1H--1gbhH_jsywyV2FF7pI-roX4FTSrTo0fyoOHxQHtJcHFCzQvsUqNBsc2WFB4WUiaZ9z3uJa_T9DbMk-s4uVJeiyrfOSPcPIpJv6q23jHNMyfIl-3lYTpp61gS1mQdRkA4Sgm3tp4_WdN6FdNQVBUDbCNqv9bjkqn5ijEeinixqpMndtty_j61ziODmn9o5SleyEehTIAaZwAynIHz4OjZIHSpne6MOzjF9J0KtA1biazytd21fSL_Nsw350B3XZIX-TRAmJxKGJlMDBW50veneYv_clT_cxOh0Rg4xolMi8NItswpossLSwqkslT3cFQkz940u6sWYtThHYRA&animation=true" style="text-align: center;" width="640" /><br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-5083621906859829502018-08-23T16:11:00.000-07:002018-08-23T16:43:32.088-07:00The Luck of the Irish<span style="background-color: white; color: #222222; font-family: "roboto" , "arial" , sans-serif; font-size: 16px;">Turns out if you want to make your own luck</span><span style="background-color: white; color: #222222; font-family: "roboto" , "arial" , sans-serif; font-size: 16px;">, you have to be open to where life might take you, trust your</span><span style="background-color: white; color: #222222; font-family: "roboto" , "arial" , sans-serif; font-size: 16px;"> instincts, and go for it. #BeBrave.</span><br />
<span style="background-color: white; color: #222222; font-family: "roboto" , "arial" , sans-serif; font-size: 16px;"><br /></span>
<span style="background-color: white; color: #222222; font-family: "roboto" , "arial" , sans-serif; font-size: 16px;"><br /></span>
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;">After a heartbreaking decision to pull out of Ironman Lake Placid - because of health reasons and fear that I was not ready to race hard AND recover from a full Ironman- I set my heart on Dun Laoghaire, Ireland.</span></span><br />
<span style="background-color: white; color: #222222; font-family: "roboto" , "arial" , sans-serif;"><br /></span>
<span style="background-color: white; color: #222222; font-family: "roboto" , "arial" , sans-serif;">I knew I was in for a grand adventure when I arrived in Dun Laoghaire and the Irish sea was thrashing the coast line, the wind was howling, the rain was blowing sideways and one of the locals cheerfully said: "You're Lucky! This is the best summer we've had since 1954!"</span><br />
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;">I learned quite quickly that Ireland is stunningly beautiful and green for a reason. It rains. A lot. But the locals are full of character and cheer - is it the Guinness? Turns out, if you want the Luck of the Irish you have to be open to where life might take you, trust your instincts, and GO FOR IT.</span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-NzVyk4C1dKs/W38x-IMNgfI/AAAAAAAAb4o/R_PGxCIvb9MxJt1PFryNWUuM-1QnPsOZwCLcBGAs/s1600/swim.jpg" imageanchor="1" style="font-family: "Times New Roman"; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="852" data-original-width="1280" height="426" src="https://2.bp.blogspot.com/-NzVyk4C1dKs/W38x-IMNgfI/AAAAAAAAb4o/R_PGxCIvb9MxJt1PFryNWUuM-1QnPsOZwCLcBGAs/s640/swim.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Let's all start a 70 mile race in the red zone!! ;)</td></tr>
</tbody></table>
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;"></span></span><br />
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;">The swim was a brisk 57 degrees in the Irish Sea. </span></span><br />
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<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;">Checked 'swim in the Irish Sea' off the bucket list. </span></span><br />
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;">I also checked 'made the lead pack" off the bucket list! YASSSSS. I need to give credit to my Concord, NH swim crew for that achievement ( Aryn, Dustin, Jon - LOVE YOU).</span></span><br />
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;">The Sea itself was unforgivably choppy and COLD. I am usually quite confident in the swim but I had to keep reminding myself to breath and keep a rhythm because there were some scary moments in that chop!</span></span><br />
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<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;">I was thrilled to exit the swim with the world champ Em Pallet and with just one female ahead of us. Time to attack the bike - my favorite.</span></span><br />
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<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;">If you haven't raced in Europe - you should. It's breathtakingly beautiful, rugged, extreme, hilly - everything I want in a race. </span></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Plenty of steep and prolonged climbing!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Climbing Sally Gap with Tine Deckers in sight!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Moments before descending Sally Gap</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Stellar view of Guinness Lake in the Wicklow National Forest</td></tr>
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<h3>
<span style="font-family: Times, Times New Roman, serif; font-size: large; font-weight: normal;">The bike was dreamy! Ferociously hilly and challenging in every way. As I crested some of the climbs I thought for sure the cross winds would blow me into Guinness Lake. And as I descended into fog, wind and rain I thought for sure I was going to have a race-ending crash into a long-leggy-necky ( Irish Sheep). </span><span style="font-family: Times, Times New Roman, serif; font-size: large; font-weight: normal;"><br /></span><span style="font-family: Times, Times New Roman, serif; font-size: large; font-weight: normal;">But fear is my opponent, right? No one is faster or better than me - only less afraid? (At least that's what I kept repeating to myself.) I came off the bike in 3rd with another potential nail-biting scenario with 4th, 5th and 6th all within 20 seconds. </span><span style="font-family: inherit; font-size: large; font-weight: normal;"> </span></h3>
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<tr><td class="tr-caption" style="text-align: center;">Missing Ry guy and his cheers but the Irish crowds were fantastic. ( Again, is it the Guinness!?)</td></tr>
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Because of the strong winds and rain on the bike I started the run significantly under-hydrated due to missing a few aid stations on the bike. The goal of the first 3 miles of the run were to get some fluid back in the body - a body that was desperately trying to hold onto 3rd. After 3 miles of chugging Infinit, coke and water I started to feel like I could finally push. </div>
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<tr><td class="tr-caption" style="text-align: center;">Competition holds the promise to bring out the very best in us.</td></tr>
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At mile 6 I knew I could not let up 1-inch if I wanted a spot on that podium. 4th place was running very strong and just 50 seconds behind me.<br />
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But every turn around I smiled at her and encouraged her, because, I needed her. I needed her to run strong to push me.<br />
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In competition we are never alone. We are all struggling for the same things. We should seek OUR absolute best with the help of each other.<br />
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In order to achieve my goals I need you to challenge me.<br />
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Lot's of love to the STRONG FEMALES in my life because you inspire me, you drive me, you set my SOUL ON FIRE. Here is a promise to race my heart out and not quit when it gets difficult because that is where the magic happens.<br />
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<tr><td class="tr-caption" style="text-align: center;">So much pain that last 5K for the PODIUM!</td></tr>
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I am more than thrilled to podium in Europe but even more thrilled that my body is almost back to 100%.<br />
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I have taken a few days rest and now it's back to the GRIND as the The Rut 50K in Big Sky Montana is just a week away!<br />
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HUGE HUGS to my sponsors:<br />
Tom Raffio and Delta Dental<br />
Velocio Apparel<br />
Infinit Nutrition<br />
Juice Performer<br />
Runner's Alley<br />
Rudy Project<br />
MC Cycle and Sport<br />
Massive thanks to the boss/coach Kurt Perham for the coaching guidance over the past 7 years!<br />
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<span style="color: #222222; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white;"><br /></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-53186692556555070072018-07-05T13:52:00.001-07:002018-07-05T14:03:14.782-07:00Mont Tremblant 70.3 - Fries covered in gravy covered in cheeseI have raced all over the world and Mont Tremblant is one of my favorite race venues on the planet. And it's not just because I get fries covered in gravy covered in cheese at the finish.<br />
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It's because the race magic at Mont Tremblant is real. The race organization knows how to put on a show and make you feel special. Everything from fighter jets soaring overhead to signal the start of the race to the red carpet you sprint over through transitions. The race venue is beautiful the people are beautiful and the experience is magical. And you get fries covered in gravy covered in cheese at the finish.<br />
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Special thanks to <b><u><span style="font-size: large;">Delta Dental</span></u></b> for supporting my crazy dreams. I love to work hard and dream big and its so special to have support of a company that believes in me and dreams bigger than me!<br />
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<tr><td class="tr-caption" style="font-size: 12.8px;">#LATS</td></tr>
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THE SWIM - 27:30 ( 1:15/yard)<br />
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The fighter jets soared, the gun went off and I got off the line fast! I actually said in my head, "Damn that went well." For 3 blissful minutes I was on the feet of super swimmer Rachel McBride who was on the feet of Meredith Kessler who was on the feet of Jen Spieldenner (3 of the best swimmers in the world/sport). Shortly after this I deviated left (or they deviated right) either way I was now in the chase pack. The question is this: with lats like these why can I never hold the front pack? All feedback is welcome.<br />
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THE BIKE -2:30 (21.9 mph)<br />
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One benefit of completing 60 Ironman events is I have experienced ALL. OF. THE. THINGS: intense fatigue, superhuman powers which is then usually followed up by cramping quads, severe nausea, bliss, delusions of grandeur, heartbreak, ecstasy, lothing, ravenousness which is then usually followed up by, once again, severe nausea.<br />
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Not every one of those races went well and I've learned a lot from my previous bonks/blowups/sufferfests. I make a point to make a bad race a learning lesson and I have latched onto some physical and mental tricks when the legs/body refuses to cooperate. For instance, during the initial 60 minutes of the race my legs would not come around. First on my list of tricks is reverting to the tried and true bullying technique. This simple trick involves me verbally harassing my quads. If the bullying technique falls through I ditch my power meter data and make a point to thank all of the family/friends/sponsors that support me every 5 or so miles. And if that doesn't work I pull out the dependable Donkey card which will be detailed in a moment.<br />
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Mont Tremblant does a fabulous job in regards to televising the race. The TV crew on motorcycles zipped by me at around 25 miles ( just as I was contemplating the donkey move) and stopped for a moment to film. I know the entire race staff at Mont Tremblant so I smiled and waved and they smiled and waved back. I'm not sure if this was the race magic or my legs just decided to play along but this smiley interaction gave me some gumption. It also coincided with me spotting a few ladies up the road. I knew this was the moment to pull the move and I decided to do a strong 15 minute surge to try and catch them. Fifteen minutes of above threshold power had me catching and passing the females and moving myself into 5th position and making a big gap on 6-10th. Donkey move #1 of the day pays off!<br />
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The RUN - 1:25 ( 6:29/mile)<br />
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Right out of the gate my legs were on board. Turnover felt fast, breathing felt in control and I was on the hunt. The run legs don't always come around so fast so I tried to enjoy the feeling! I looked down and I was holding 6:20's which I thought was perfect for the first 3 miles. Ry guy was awesome out on course and I couldn't have asked for a better sherpa/support team.<br />
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Ry guy brought his road bike so he could navigate the run course better and it seemed as though he was cheering and giving me splits all over the course. Two mile into the run he screamed that there were 5 girls chasing hard and all were with in 90 seconds. GULP. Talk about a nail bitter.<br />
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I was constantly having to think positive and believe I was running faster if not just as fast as the ladies behind me. When your breathing is labored and your quads are screaming, positive thoughts can be few and far between. One of my mantras I always recite is: full effort is full victory. This is straight out of my homeboy Ghandi's mouth. This mantra will come back to help me in a big way at mile 10.<br />
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At 10 miles I REALLY started to suffer complete with nausea and the beginnings of quad cramps. But that is why I train so hard and remember to push even when I am having "off days" in training. <b>In endurance sports it is crucial to teach yourself to suffer</b>. And no one can help you with that. The art of suffering/appreciation for suffering/love of suffering ( whatever you want to call it ) comes from the HEART. <br />
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At mile 10, I was having a hard time keeping any nutrition down and my turnover was slowing. This is when the 6th placed female ran up beside me. We were now running stride for stride, both breathing hard, focused, hurting. Ryan was on the sidelines cheering and telling me to be strong and keep charging.<br />
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<b>And here is where I made the risky move to run the 10th mile like it was my last mile.</b> I told myself I would run as fast as I could until mile 11 and if it broke me, oh well, at least I gave it my all. I gritted my teeth, closed my eyes for a second and just went for it. Valerie held my pace change for 5 minutes. Stride for stride, breathing, focused, hurting. With a little less than 3K to go Valerie surged again. I pleaded with myself, "Hang on! Dig deep! One step at a time. Keep pushing!"<br />
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Suddenly I realized I had a half a step on her and then 2 strides an then I was back in the lead! But I immediately started worrying. Is this fast enough to hold her off? Was my surge going to come back to bite me. Stop thinking! Just run!<br />
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I pushed up the hills and threw myself down the hills. Ry was cheering like crazy and with 1 mile to go I see 4th position 15 seconds up the road! Everything was a blur as I flew up the last hill spurred by the awesome crowd cheering like crazy. I had 4th place running 10 seconds ahead and 6th place 5 seconds behind me. A 3-way SPRINT to the finish.<br />
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And as painful as it was - this kind of racing is what I live for! And with that finish I successfully qualified for the Ironman 70.3 World Championships. I am honored and excited and I will make the decision to head to South Africa for World's after IRONMAN LAKE PLACID :)<br />
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MASSIVE THANKS TO MY TEAM:<br />
DELTA DENTAL<br />
KURT PERHAM/BPM COACHING<br />
VELOCIO<br />
INFINIT NUTRITION<br />
RUDY PROJECT<br />
RUNNER'S ALLEY<br />
MC CYCLE AND SPORT<br />
JUICE PERFORMERUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-26364767628528361772018-06-13T13:33:00.000-07:002018-06-13T13:33:18.655-07:00Lessons Learned in SpainBarcelona 70.3 would be my first Ironman race back after the extended recovery/get chunky/rest break. After I resumed training I made sure to do 'just enough' and to 'always save some in the tank' to avoid running myself into the ground again. The 'always save some in the tank' was extremely hard for me. Truth be told I like all aspects of training but I LOVE to train hard. The intense sessions are the ones that excite me and energize me.<br />
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I believe if you want to grow/get faster/be stronger/crush goals - you need to get comfortable being uncomfortable. Actually, you need to get comfortable being WICKED uncomfortable. And being 'wicked uncomfortable' in this phase of my life meant NOT racing for strava segments every damn ride, sleeping in past 5:30am and not always racing the guys at swim practice. <br />
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In retrospect, abiding to the 'do just enough' principle was great for my recovery but really terrible for my mindset. Hard training gives me race courage and I wasn't feeling especially courageous going into Barcelona 70.3 - But the motto has always been BE BRAVE. Feeling scared and being brave ESPECIALLY when it's difficult is when all the magic happens.<br />
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Lesson 1: "<b>This is a wonderful day. I have never seen it before"</b> Deidre and I flew into Barcelona and took an hour long bus trip up to the beautiful coastal town of Calella. I could feel the magic of the European city as we hiked our luggage and bikes through the tiny streets of Calella to our hotel. We took a dip a in the Mediterranean Sea which was a convenient 2 min walk from our hotel and I felt immensely grateful for the places sport has taken me. We did a quick check over the luggage - everything arrived including the super fast <a href="https://velocio.cc/collections/womens" target="_blank">VELOCIO SPEEDSUITS</a> powered by <a href="https://www.nedelta.com/Home" target="_blank">DELTA DENTAL</a>. Phew.<br />
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Lesson 2: "<b>Never Trust Anyone Who Doesn't Drink Doffee" </b>It should be noted that every day started with espresso. What is the appropriate number of espresso/capuccinos/americanos while in Europe? Turns out the answer is N+1. Jet lag should have been setting in but my workouts were going great. Espresso anyone?<br />
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Lesson 3: <b>"If you love life, life will love you right back"</b> One piece of advice when traveling and racing is EMBRACE the culture. I always make a point of eating the local foods and taking the local mode of transportation. Sport is really fantastic but this is lift after all - LIVE IT. Embracing the culture in Spain looked like copious amounts of cheese, chocolate, baguettes, espresso and of course basket bikes. <br />
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RACE DAY: <b>"The scariest moment is always just before you start."</b><br />
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The swim start was no joke. Here I am in the middle of the pack about to enter a 1.2 mile water battle. For one reason or another it was an extremely aggressive swim but we were racing in the beautiful Mediterranean Sea so I couldn't help but smile ( and convince myself I was swimming fast). I exited the water around 6th and started to CHASE.<br />
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<a href="https://4.bp.blogspot.com/-cfYXM06RFlA/WyFyDyMVhNI/AAAAAAAAajw/3uGlDxAhuVksyxh4m4Ez_zDthstgwr8kgCLcBGAs/s1600/IMG_20180522_225743_843.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="892" data-original-width="892" height="320" src="https://4.bp.blogspot.com/-cfYXM06RFlA/WyFyDyMVhNI/AAAAAAAAajw/3uGlDxAhuVksyxh4m4Ez_zDthstgwr8kgCLcBGAs/s320/IMG_20180522_225743_843.jpg" width="320" /></a><br />
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I wish I had pictures of the bike course because the Catalonian Mountains were no joke. The climbs lasted 45 minutes and the descents were UNREAL. I have never spent so much time out of my aerobars than I have on this course. It was deliciously climb-y and beyond beautiful. <br />
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The legs were feeling snappy and I was ready to hunt some ladies down when around mile 10 on the bike I dropped my chain which proceeded to get stuck between the frame and the little ring. DOH. After 7 minutes of yanking the darn thing as hard as I could I finally dislodged it. I spent the next few moments ordering myself to stay calm and to avoid over-pacing to make up for lost time. But my rational brain lost this battle which ended in me putting my head down and chasing as hard as I could until I was nearly cross-eyed. You would think after 60 Ironman races ( yep, 60!) I would learn to be less reactive but once a spaz, always a spaz.<br />
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I made it onto the run course in 9th and put my head down to do some serious work. The first few miles felt great. And then it got HOT. Really hot. I convinced myself that all the other girls were suffering more than me and focused on turnover, ice down the jersey and water on the head. Five miles into the race I had passed 2 ladies and could see 6th place female a few minutes up the road. The energy from the crazy Spanish crowds spurred me on and with 1/2 mile left I overtook the 6th position for the last spot on the podium and some prize money. It felt great to be able to push the body hard again and to take an epic trip with my sister.<br />
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<span style="text-align: center;">Deidre and I have been talking about this adventure non-stop since returning. The beautiful country, the beautiful people, the delicious wine. </span><br />
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<b style="text-align: center;">Lesson 4: The best wines are the ones we drink with sisters.</b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-48854034191554149452018-03-13T15:17:00.000-07:002018-03-14T08:36:50.716-07:00Race to the Clouds + 2018 Snowshoe Nationals: Mindset is Powerful<b>"Athletic endurance began to seem like a question of plumbing - whose heart could deliver the most O2 rich blood through the widest vessels to the largest muscles. There was one big problem with this approach - it couldn't predict who would win an endurance contest..." </b><br />
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Last week I was gifted the opportunity to <b><u>Race to the Clouds</u></b> on the new fat bike AND race the <b><u>2018 Dion National Snowshoe Championship</u></b>. My present fitness is low right now which is understandable considering the amount of time I took off and how slowly I have been adding volume. I am presently hovering around 10-11 hours per week which breaks down into the following:<br />
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<b>swim ( 3.5 hours/~11k yards/week)</b><br />
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<b>bike ( 5 hours/week)</b><br />
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<b>run ( 1.5 hours/ ~15 miles/week)</b><br />
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<b>strength ( 2 x 30 min sessions)</b><br />
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The old me would have scoffed at the idea of anything less than 20 hours of training/week but I feel proud for giving my body the giant rest it so desperately needed.<br />
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The goal of these 2 events was to push hard and maybe get a little fitness boost from the intense efforts as well practice staying mentally tough. Because, lets face it, I was going to suffer. <br />
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First up on the race agenda was RACE TO THE CLOUDS.<br />
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Of course the decision to race UP MOUNT WASHINGTON was made about 3 days before the actually race was set to take place. And this was exactly 4 days after I bought my <a href="http://mccycleandsport.com/about/" target="_blank">FAT BIKE</a>. Isn't there a saying along the lines of, "All good decisions are made in haste?" No? Okay, moving on.<br />
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I am obviously not THAT smart but smart enough to realize I needed some proper off road training before I race to extremes of elevation on slippery slide-y conditions. I took the new <a href="http://mccycleandsport.com/about/" target="_blank">Fat Felt</a> out for a romp on the roads with Ry Guy. He patiently taught me some skills on little mounds of dirt in the park. We then road across one sad patch of snow and then I road confidently home. Hey, this off road thing isn't too hard!<br />
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<tr><td class="tr-caption" style="text-align: center;">Here is my over-confident-I-got-this face</td></tr>
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I then demanded that Ry guy put my road bike pedals and cleats on the fat bike because now that I was an expert fat biker/off roader I meant business.<br />
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We arrived at the race site early so I could, of course, do some last minute practice and test the bike on ACTUAL snow. I immediately regretted the pedals and cleat decision.<br />
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A.) the pedals and cleats were so tight I had to muster all of my energy just to unclip a foot<br />
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AND<br />
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B.) As soon as I put a foot down snow would stick to the cleat and turn to ice making it impossible for me to get my foot back in the pedals.<br />
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Also, biking on mash potato snow is actually very difficult. It's nothing like riding on dirt. Gulp.<br />
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The race was 3 waves. First skiers ( GO RY!!!), second snowshoe runners, and finally the fat bikers.<br />
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The race starts at the base of the auto road and completes a loop out on the rolling cross country ski trails before the real climbing starts. I started in the middle of the pack thinking I would begin conservatively and 'feel out' the conditions. The gun went off and I was immediately in dead last. I looked behind me. No one.<br />
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Here is where I had to muster up all sorts of positive talk and tell my mind to just keep pushing. Some of the mantras I use when things get tough are BE BRAVE and YOU ARE A FIGHTER.<br />
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I also reminded myself that you can't be afraid to fail. Instead, you have to accept that sometimes you will fail and that is how we find our limitations and then <b>ultimately that is how we improve.</b><br />
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Over and over again I told myself to BE BRAVE and KEEP FIGHTING. I arrived at the base of the Mount Washington Auto Road ready to climb to the clouds (pictured here in 2nd to last place ).<br />
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Be Brave.<br />
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You are a fighter.<br />
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Turn over the pedals.<br />
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As the race climbed I started to get in the zone. The snow was packed on the auto road so there was less skill involved and more head-down-grinding. My strength is climbing on the bike so I was confident I would pass a few people on grueling climb.<br />
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As we climbed, I was passing more and more racers started to get in a groove. I slowly worked my way to the front of the race. I took a glance at my heart rate. Wow, those are some high numbers!<br />
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Be Brave.<br />
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You are a fighter.<br />
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Turn over the pedals.<br />
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I hadn't raced this hard in so long my laborious breathing was welcomed. I wanted to make myself hurt in the best way. At mile 3 of the climb a spectator shouted that I was the first female and in 12th place overall. I smiled and got a little adrenaline boost.<br />
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I also made a point to be grateful that my body was allowing me to push again. I stole a glance at the views and it was spectacular!<br />
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I managed to cross the line as 1st female and gave Ry a hug as he had placed 2nd overall in the ski. We both agreed this was one of the coolest races and we will definitely come back next year.<br />
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<b>"Athletic endurance began to seem like a question of plumbing - whose heart could deliver the most O2 rich blood through the widest vessels to the largest muscles. There was one big problem with this approach - it couldn't predict who would win an endurance contest..." :)</b><br />
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<b>2018 Dion National Snowshoe Championships.</b><br />
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I told Ry before Nationals that I was so thankful that my body was healthy enough to race. I just wanted to hear the gun go off and BE TOUGH. My run volume is extremely low and slow but I didn't want that to stop me from being aggressive. I knew I had some swim and bike fitness and perhaps that would carry over to snowshoe racing ( which favors a strength-based athlete).<br />
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And, I am a huge believer in racing with all of my heart no matter what.<br />
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It was a MAGICAL snow year at Nationals. Literally the best snowshoe race conditions I have ever raced: waist deep powder, single track, cold, windy, snowy NARNIA!<br />
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I found Sarah Canney before the race and we did a 2 mile warm up together. I knew Sarah was going to have a great race as I have been following her run training and she has been putting in some serious work. It's been fun to track her progress and I know there are big things in store for her this year!<br />
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I was feeling a little nervous but also psyched on the epic conditions. I told Sarah that when I was suffering out there I was going to remember to smile because these conditions were EPIC.<br />
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And suffer I did! As predicted, the race started fast as the defending World Champion and 2x National Champion were in the pack. I immediately found myself in 3rd place and kept my eye on the leader. I wasn't wearing my heart rate monitor but I am sure it was maxed out from the gun. The snow was so deep it made for a race of taking one step forward and 2 steps back. It was the ultimate strength race and what all snowshoe races should be like! In addition, the ladies raced before the men so we had FIRST tracks on this course. EPIC!!<br />
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I fought for as long as I could in 2nd before the 2016 National Champion and Sarah passed me in the waist high snow single track portion.<br />
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<b>Here is where I had to stay positive mentally because physically I was failing</b>. My lungs were on fire, my quads were on fire, and my face was frozen. If I haven't convinced you to try snowshoe racing yet I don't know what will :)<br />
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-qFv4fUhzMok/Wqg6FJWThjI/AAAAAAAAZlY/zyMuwALvptYQsbBRPQSyLlZR_aSQ-e3QgCEwYBhgL/s1600/75816471-SnowNatWmns_0094.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="425" src="https://4.bp.blogspot.com/-qFv4fUhzMok/Wqg6FJWThjI/AAAAAAAAZlY/zyMuwALvptYQsbBRPQSyLlZR_aSQ-e3QgCEwYBhgL/s640/75816471-SnowNatWmns_0094.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Racing in 2nd place up Prospect Mountain ( a.k.a Narnia)</td></tr>
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I found myself running in 4th for the last 35 minutes of the race and boy did I have to dig deep to even make forward progress at times.<br />
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YOU ARE A FIGHTER.<br />
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After 90 of the most exhausting minutes I crossed the line in 4th and made my 4th National Snowshoe Team (Top 5 make the team). Hands down of one of the hardest races of this duration I have ever completed.<br />
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-SDGTSgb0sMA/Wqg6DprJe8I/AAAAAAAAZlU/3QJYJRNfbqsRvun69vSMO3bpjT7Mxa8zQCEwYBhgL/s1600/75816472-SnowNatWmns_0099.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="360" data-original-width="640" height="360" src="https://1.bp.blogspot.com/-SDGTSgb0sMA/Wqg6DprJe8I/AAAAAAAAZlU/3QJYJRNfbqsRvun69vSMO3bpjT7Mxa8zQCEwYBhgL/s640/75816472-SnowNatWmns_0099.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Racing in 2nd around mile 3.7 - Ry Guy cheering! Me suffering.</td></tr>
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Even when it gets hard, never quit the things that are important to you. Throughout the years of racing I have learned that NEVER QUITTING, DIGGING DEEP and BEING BRAVE are really good for your SOUL. <b> If you practice mentally staying in the game it's amazing what you can accomplish</b>.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-88112736661700678502018-01-19T05:59:00.001-08:002018-01-19T05:59:56.910-08:00Recovering from Adrenal Fatigue and How to Be Brave PodcastI recently had the pleasure of chatting with Kelsey Abbott who is a confidence and performance coach, triathlete and in general awesome person.<br />
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Here are some nuggets of the podcast and the full listen can be accessed at the link below.<br />
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Amber Ferreira: “Sport is so heartbreaking”</h2>
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Amber Ferreira is a professional triathlete, a physical therapist and a multisport coach. She’s the 2014 Ironman Lake Placid Champion and the two-time US National Snowshoe champion. She’s also a heart-driven, spunky human who loves to dream big and loves to laugh.</div>
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Amber’s laugh is contagious. There’s a lot of it in this episode. Prepare to smile while you listen.</div>
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In this episode, we talk about Amber’s pro career to date, her love of racing up mountains, her mindset, resiliency and heart. We dig into her current project—recovering from stage 3 adrenal fatigue. She shares her big goals for this winter: to sleep and gain weight. And we discuss the mental shift required to go from constant movement to a whole lot of stillness. Amber is fun, grounded, brave, real and totally inspiring in this conversation. Listen and laugh along with us.</div>
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Nuggets:</h2>
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“Just because your thighs touch or your butt’s a little bigger doesn’t make you a bad person. It doesn’t mean you’re lazy. It doesn’t mean you’ve given up. This time in your life, this is what you should be doing right now.”</div>
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“It’s actually really empowering to gain weight, get out of shape and still be okay with it and know that you’re going to be stronger because of it.”</div>
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“The endurance community sticks together because everybody has had a good race and everybody has had a race where they look like a little monster running along.”</div>
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“We train hard so we can get used to the pain and then accept it on race day.”</div>
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“I’d like people to remember me for, ‘when the race got tough, Amber didn’t give up,’ or ‘when life got tough, Amber didn’t give up.’”</div>
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“I get a little nervous about accepting pain because racing is painful. But I get more nervous about putting myself out there and racing as hard as I can and then coming up short.”</div>
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https://www.kelseyabbott.com/podcasts/find-your-awesome-with-amber-ferreiraUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-7326684551452122822017-10-18T13:22:00.000-07:002017-10-18T13:23:18.865-07:00The Hardest PartThe hardest part about endurance sport is when you train and race your heart out, make sacrifices, put everything on the line and come up short in meeting your goal.<br />
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There is no lying I love the most brutal workouts. Bring on the workouts that make you grimace and find that inner strong. And this is why it stings to work so hard only to fail. After Ironman Louisville I immediately called Ry and cried and cried and cried because I felt like I had let so many people down.<br />
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I also felt like my body let me down. I always thought I could do everything. And why not try to do everything, right? Life is short. I chose to race on the pro Ironman circuit, trying to be the best physical therapist and coach and trainer and rebuild a home. As it turns out, training hard is really only beneficial if you can ABSORB it and ADAPT.<br />
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Sounds obvious as I type it but it is so easy for the type A triathlete crazy girl to fall into a bad habit. Subpar result? I can fix that with extra training. It's easy to fall into the mindset that endurance sports rewards the athlete that goes the extra mile and pushes a little bit deeper. But that is not always true.<br />
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I am definitely not giving up. I have too much passion and love and respect for the sport. So I am going to do the hardest thing right now and take an extended break. A break to let my body and mind fully heal.<br />
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My plan is to get a little out of shape ( yikes ), focus on yoga and daily walks and let the body that has raced 20 Full Ironman, 33 Half Ironman , 3 Marathons and countless bike, run, uphill races in the past 6 years REST. I don't know how long I will have to rest but I am going to put all of my energy into this scary endeavor. I am motivated to make 2018 my strongest season!<br />
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Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2917500675540881003.post-21078519584883055732017-10-04T13:19:00.001-07:002017-10-04T13:34:46.827-07:00Finish FASTI raced DOUBLE this weekend! (Talk about a little pig in shit.)<br />
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First up was a SUPER trail race in Gilford NH to benefit the local conservation and recreation land. My soon to be <a href="http://mccycleandsport.com/" target="_blank">brother in law</a> race directed and did a fantastic job!!<br />
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The course was delightful (even for someone like me who is a disaster on trails). Ry guy took first overall, I took 1st female overall, Deidre snagged 2nd female overall (!!!) and Kanoa took first overall in the 3 miler. Kanoa is coming off a dominating performance at Vermont 50 miler so I won't give him any crap for choosing to race the shorter event. I'll save the sh!t talking for next blog.<br />
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After weeks of high volume and intense training for Ironman Louisville I was gifted a mini taper for the upcoming weekend of racing. I chose to participate in the trail race because I had a hunch it would lend optimal Muscle Tension for the half marathon I was racing the next day. Tapering properly for a race is probably the hardest aspect of training. The goal of taper is to drop fatigue and sharpen up for race day. But if you drop too much volume and forgo intensity you risk feeling "flat" on race day.<br />
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What works for me is a drop in volume with the right amount of intensity to keep me sharp and keep muscle tension optimal. I would say I am predominately a slow twitch athlete (duh) so I do well with this set up. A good coach will know their athlete and what is optimal for the athlete and the event they are racing.<br />
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My plan for the trail race was to race smooth on the flats and push it on the short, steep uphills in hopes I'd feel "snappy" the next day.<br />
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It worked. On half marathon race morning I was super BOUNCY and ready to roll. However, this brings me to the point of this blog which is the importance of the NEGATIVE SPLIT (or how NOT to start a race like a crazy lady.)<br />
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I was so excited on race morning and feeling so rested and amped up that I literally started my 1 mile warm up jog at 5:40 pace. Talk about little spaz. Reign it in AMBER. This got me thinking how important and beneficial it is to start a bit slower and build into longer races to PR YOUR NEXT HALF MARATHON:<br />
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<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-7l-XvyczE9A/WdU30meRUVI/AAAAAAAAYLk/j4zmvsq6ewUZwlUMGafkw_OFgsiGBr2fQCLcBGAs/s1600/22256475_2060238937326947_5566434566484530037_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://2.bp.blogspot.com/-7l-XvyczE9A/WdU30meRUVI/AAAAAAAAYLk/j4zmvsq6ewUZwlUMGafkw_OFgsiGBr2fQCLcBGAs/s320/22256475_2060238937326947_5566434566484530037_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I get to race 2x this weekend?! Is it my birthday?</td></tr>
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(Just so we are all on the same page a negative split run means the second half of your race is FASTER)<br />
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A few keys to a Negative Split and a Race PR:<br />
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1.) Start the first 1/4 of the race as what feels like <b>painfully slow</b>. I promise it will probably only be slightly slower than goal pace. Remember, on race day there are all sorts of stimulants working to make you perceive the race start is easier than it is: adrenaline, coffee (!), a loud starting gun/race music, recent taper.<br />
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Personally, I was also born with the Hyperactive Crazy Gene so I have that to deal with as well.<br />
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It may be nerve wracking to be slightly behind in pace the first few miles but trust the training and trust the fact that you are setting yourself up for a strong second half which is where the majority of your competition will lose the most time.<br />
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<tr><td class="tr-caption" style="text-align: center;">At the 5K mark I was paying close attention to Heart Rate</td></tr>
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2<span style="font-family: inherit;">.) Starting out a bit slower than goal pace helps tolerate taking in a bit more fuel <a href="https://www.infinitnutrition.us/" target="_blank">(Infinit Nutrition</a> - super sugar) earlier in the race which can help glycogen stores in the later stages. If you have enough glycogen stores in the later portion of the race finishing faster won't be as difficult and will help you avoid hitting the dreaded wall. </span><br />
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<span style="font-family: inherit;">Furthermore, if you slowly build heart rate to race pace you won't burn through as much glycogen as compared to sprinting out of the gates and spiking your heart rate. Trust me, let the guy wearing the American Flag Tutu sprint up ahead. When you eventually catch and pass him you can tell him how much you love his tutu.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Just chugged 4oz of Infinit. If you look closely you can see me licking my chops</td></tr>
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<span style="box-sizing: border-box;"><span style="font-family: inherit;">3.) Overtaking people in the latter stages feels great. No matter how fit you are the last 1/4 of a race hurts! To be passing athletes in the later stages can give a huge mental boost and can inspire you to fi<span style="font-family: inherit;">nish even faster.</span></span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Finish FAST</td></tr>
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<span style="box-sizing: border-box;"><span style="font-family: inherit;"> 4.) Focus on crossing the line feeling strong and perhaps it will allow you to recover and adapt a bit quicker for the next race. A race is hard but finishing fast can lead to a feeling of:</span></span><span style="font-family: inherit;"> ‘I can do anything,' rather than feeling like someone just bull-dozered over your legs.</span></div>
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<span style="font-family: inherit;">HAPPY RUNNING and RACING!</span></div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-63003552779969340942017-09-20T16:47:00.002-07:002017-09-20T16:47:33.917-07:00THE SECRET....<span style="background-color: white; color: #181818;"><span style="font-family: inherit;">“What was the secret, they wanted to know; in a thousand different ways they wanted to know <b>The Secret.</b>.."</span><span style="font-family: Courier New, Courier, monospace; font-size: large;"> </span></span><br />
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<span style="background-color: white; color: #181818;"><span style="font-family: inherit;">..."And not one of them was prepared, truly prepared to believe that it had NOT so much to do with chemicals and zippy mental tricks ( or fancy equipment ) as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of her training shoes. The Trial of Miles; Miles of Trials.”</span></span><br />
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<span style="background-color: white; color: #181818;"><span style="font-family: inherit;">If you haven't read Once a Runner, you should. The quote aptly refers to doing the WORK. Swim, bike and run hard enough that you remove, molecule by molecule the very tough rubber of your training shoes. </span></span><br />
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I ran a double run session today which looked like 12 aerobic miles in the morning followed by a light spin and then 10 miles in the evening with specific pace/tempo work. This double run workout is great for glycogen sparing and the ability to do faster pace running with less chance of muscle breakdown/fatigue as compared to doing one continuous 22 mile run.<br />
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I started the run on fatigued legs and it took some effort to finish that first morning session It took even more effort to get my butt out the door for the second round. As I neared the 20 mile mark today it occurred to me that if I wasn't 'training' for these crazy endurance events I wouldn't have done that second run. I would be living in the gray instead of mustering the fierceness to take big chances and dig in real deep and cry and hurt and laugh and win and lose. <br />
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I am deeply thankful for endurance racing and training for the daily lessons learned: Life is tough darling, but so are you. #DoWork it pays off.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-21377884112158707082017-08-14T16:09:00.000-07:002017-08-14T18:14:39.461-07:00STEELHEAD 70.3Sport and competition most definitely satisfies my deep desire to push until exhaustion. I can't recall exactly when it started - maybe it was always there: the thrill and adrenaline rush from pushing as hard as I can, experiencing lactic acid in my legs and gasping for air. I know, I know.... it's not for everyone but I love it!<br />
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In 2015 I was suffering from over- racing and deep adrenal fatigue. I lost the ability to dig as deep as I wanted in training and in racing. And that made me deeply sad. Not to mention the recovery was beyond frusterating. I wasn't sure when I would crawl myself out of this hole and all I could do was rest a bit more and wait.<br />
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Let's face it: I am a workhorse and I love to suffer so it was extra hard to take a bit more rest, err easy on my workouts and put the BIG races on hold. In 2016 I got my groove back. And then I crashed. I was talking about the crash to someone the other day when they had mentioned how disappointing it must have been. I explained to them that the crash was actually the opposite of disappointing. When I crashed at Ironman Lake Placid I new in my hearts of hearts that I was back. My desire to make a comeback at Ironman Mont Tremblant 2 weeks later was STRONG. My mental game was back. ON top of that the way my body responded and healed in 2 weeks showed me that it was just a matter of time before I was my best self yet. Setbacks can move you forward.<br />
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I have been racing a lot but apparently not blogging! During the month of May and June I raced a few 5Ks and 5 milers to work on my run skills as well as some Mountain Races. I raced to 5th place at Mount Washington Road Race and 5th place at Ironman Mont Tremblant 70.3. I was pleased with the efforts and how I recovered from each of those races. I plan to race Ironman Louisville and Ironman Arizona with a few potential 70.3's depending on how the longer races go.<br />
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And most recently I raced STEELHEAD 70.3!<br />
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<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-WKnFE2uxtS0/WZIqHjSRqhI/AAAAAAAAYCE/41F2KOE63pwCU6zQrUK5CSaWop3Qs3nWACLcBGAs/s1600/finisherpix_1933_000038.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="639" height="640" src="https://3.bp.blogspot.com/-WKnFE2uxtS0/WZIqHjSRqhI/AAAAAAAAYCE/41F2KOE63pwCU6zQrUK5CSaWop3Qs3nWACLcBGAs/s640/finisherpix_1933_000038.JPG" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Laughing because I missed the front swim pack and had my work cut out for me. When I say "laughing" I mean CRYYYYYING.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">I had a character building day on the bike. A day my legs did NOT want to push WATTS<br />
Me: Come on legs, GO!<br />
Legs: No.<br />
Me: PLEASE!? I'll feed you pizza and icecream after the race.<br />
Legs: No.<br />
Me: You know, I AM THE BOSS HERE.<br />
Legs: zzzzzz, good night.<br />
Me: :(</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">I got off the bike in 12th and left transition n 15th. Oops.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">I have been racing long enough and I trust my run. I started the run in 15th and went ON THE HUNT.</td></tr>
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<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-NSkKh27e_FI/WZIqcZax2HI/AAAAAAAAYCU/SXtz1rTRte0eiIdthboWSSNHDifhC6fkwCLcBGAs/s1600/finisherpix_1933_050556.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="640" height="640" src="https://4.bp.blogspot.com/-NSkKh27e_FI/WZIqcZax2HI/AAAAAAAAYCU/SXtz1rTRte0eiIdthboWSSNHDifhC6fkwCLcBGAs/s640/finisherpix_1933_050556.JPG" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I went from 15th to 9th. The sad part of the story was that I was convinced I was in 8th. (They paid 8 deep). Doh.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">But when you give EVERYTHING YOU have...there is nothing to be upset about.</td></tr>
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As always a HUGE thank you and hug to my sponsors. I am beyond grateful to be racing around the world and making lasting memories and frienships.<br />
<b>TOM RAFFIO of Delta Dental</b><br />
<b>Velocio Apparal </b><br />
<b>Runner's Alley of Concord NH</b><br />
<b>Infinit Nutrition</b><br />
<b>Rudy Project</b><br />
<b>MC Cycle and Sport</b><br />
<b>Juice Performer</b><br />
<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2917500675540881003.post-14415638806624765992017-05-19T17:36:00.003-07:002017-05-19T17:45:51.785-07:00SO HOT: 4 Tips to Stay Cool and Race Faster in the Heat"Running, one might say, is basically an absurd past-time upon which to be exhausting ourselves. But if you can find meaning in the kind of running you have to do to stay on this team, chances are you will find meaning in another absurd past-time: LIFE"<br />
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<tr><td class="tr-caption" style="text-align: center;">Mile 2.5 #SOHOT</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">TOP 3 ladies battling it out</td></tr>
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I raced the first of 5 races I will compete in over the next 6 weeks this past Thursday. One of my FAVORITE local races which attracts over 6000 runners to benefit the Payson Cancer Center: THE ROCK 'N RACE. I have won the race 3 times with a best time of 17:31 over the hilly 5K course and had some epic battles with some super fast ladies. This year we were all in for a battle as Mother Nature delivered us a 95 degrees day. A huge swing in temperatures as it snowed just 3 days earlier...(!) There was absolutely no chance to acclimate with a swing that large.<br />
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My Thursdays ALWAYS start with a swim at 6:15am, strength work to activate the core and hips and then anywhere between a 2 -5 hour bike ride. This particular Thursday I had my HR up since 6 in the morning and then was outside on my bike in 95 degree weather. Needless to say I was extremely warmed up for the 6pm race. NOT ideal for fast racing.<br />
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Here are some self cooling tips from the latest research I used to get to the start line as cool as a cucumber.<br />
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1.) COLD SHOWER/ICE BATH. After my swim, strength and bike training I immediately took a cold shower and drank a COLD smoothie in an effort to drop my core temperature a bit.<br />
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2.) After the shower, I stretched and then rested with my feet up with ice packs on my stomach and neck.<br />
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3.) I sipped on ICE cold Infinit hydration + water<br />
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4.) I decided on a short 1/2 mile run to the start line. NO need for a long, extended warm up in hot weather as it takes less to get the HR up and blood pumping. The warm up goal in 95 degree weather is to get loose and not overheat. I jogged 1/2 mile with a frozen towel around my neck, holding onto ice cubes and had ice down my bra and shorts and was munching on some ice cubes. I looked like a special superwomen with a frozen cape but I was <strike>cool</strike> cold and didn't give one fig.<br />
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A special shout out to 2 of my friends and HUGE sources of inspiration: The dream team and racing machines Tom Raffio of <a href="http://nedelta.com/Home" target="_blank">Delta Dental</a> and Ellen Raffio. Together the 2 will literally race HUNDREDS of times this year. #BeLikeTom+Ellen<br />
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<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2917500675540881003.post-60607402114107993912017-04-24T07:38:00.000-07:002017-04-24T07:38:25.147-07:00Believe that the Fairy Tale is TrueEach day I wake up with a few goals:<br />
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<b>1. Be present </b><br />
<b>2. Strive to see the beauty in the beasts</b><br />
<b>3. Tackle the crap out of my goals</b><br />
<b>4. And believe that the fairy tale is true</b><br />
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I woke up everyday after Ironman Cozumel with these 4 things in mind. I had a successful training camp in Tuscon in March and noticed the fitness piling up. More importantly I was really loving the work. Twenty plus hours of swim, bike, run on top of a regular 35+ hour work week is hard but I was thriving and I was <b>PRESENT. </b><br />
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Ironman Texas was looming which meant my excitement was building. My love for racing is strong. A love that has been deepened by time and strengthened by both successes and hardships. I love the thrill of race day and the people I meet along the way. <br />
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First and foremost I was more than excited to go back and visit my Homestay from 2014: The Lee's. They are a wonderful, fantastic family and I am forever grateful to them for feeding my hungry self and making me laugh throughout the weekend.<br />
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The build up to the race was perfect save one small snafu with TSA squashing my Enve race wheel. The triathlon community came through and before I knew it I was rocking a mis-matched but pretty awesome HED/ENVE set up. I shrugged off the broken wheel because it just deepened my respect for the endurance community. <b>I SAW THE BEAUTY IN THE BEAST. </b><br />
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<tr><td class="tr-caption" style="text-align: center;">Always breaking rule #95</td></tr>
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I was feeling so energized and ready to tackle 140.6 miles. Nothing could stop me now. <b>TIME TO TACKLE THE CRAP OUT OF MY GOALS.</b> <br />
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The race started fast (it was the North American Champhipships after all) but I really made an effort to NOT race like a Donkey. New Hampshire had a tough winter so I had limited outdoor ride time and didn't want to burn any bike matches because I truly believed in my run. <br />
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I truly believed in my run until I didn't. At mile 1.5 I suffered the worst leg cramps and was forced to walk/shuffle/run/cramp/walk/shuffle. This was mind boggling as I have done 18 Ironman and my nutrition/race build up/training was at its BEST for #19. <br />
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<tr><td class="tr-caption" style="text-align: center;">The Boss Man cheering me on. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Moments before attack of the hamstring cramps</td></tr>
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Eighteen full Ironman races under my belt and #19 really showed me who was the boss. I guess that is why we both love and hate the fickleness of an ultra long race like this. You can train like an animal and be mentally psyched and yet there are never any guarantees. Similar to life. <br />
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During the time I spent shuffling/walking/jogging on the run course <b>I SAW THE BEAUTY IN THE BEAST. </b>Almost every athlete that passed me gave me a pat on the back and asked if I needed anything. How amazing is that? One exceptionally nice Australian triathlete even offered me his Vegemite - haha! I laughed, I shuffled, I hobbled and I cried.<br />
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I have put my body through the most intense training and racing over the past 6 years. 18 full Ironman and 35 half Ironman in 6 years. It was absolutely soul crushing at the time to not finish but my motto is Be Brave. And at this particular time that meant <b>BE BRAVE ENOUGH TO BREAK MY OWN HEART</b>. And with that I pulled myself off the course.<br />
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But I believe in the fairy tale and the beauty of my dreams. The heartbreak will eventually make us stronger...<br />
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A gigantic hug my sponsors: (DELTA DENTAL, TOM RAFFIO, VELOCIO, RUDY PROJECT, INFINIT NUTRITION, BEETPERFORMER, MC CYCLE AND SPORT), The Lee's and the triathlon community.<br />
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<br />Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-2917500675540881003.post-704860362951486352017-03-02T13:46:00.001-08:002017-03-02T14:30:38.035-08:00Snowshoe your way to a PR Season<div style="font-family: Helvetica, Arial, "Nimbus Sans L", sans-serif; font-size: 16px; margin-bottom: 1.5em; margin-left: auto; margin-right: auto; padding: 0px;">
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I raced at the 10th annual Snowshoe World Championships last weekend.<br />
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And the struggle was real. <br />
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I had a fierce back and force battle with Brandy Erholtz (multiple US Mountain Team member, and winner of Mount Washington and Pikes Peak Accent). I thought for sure my heart was going to explode. It didn't. I came out stronger and here is why:<br />
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Snowshoeing is a great training tool for running because of the similarities in the movement pattern. The added weight from the snowshoes on your feet coupled with the low impact terrain makes for a fantastic way to develop strength-endurance. I would argue that 1 mile of snowshoe running = 3 miles on the road (Kurt Perham, et all 2017). Also, you may be going slower on the snow but you are indeed breathing harder. <br />
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One important goal of training is to extend our ability to use a high proportion of our strength over a longer period of time. Snowshoe running recruits more muscle fibers as compared to flat ground running as well as enhances our balance and proprioception.<br />
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<tr><td class="tr-caption" style="text-align: center;">Racing!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Hurdling a log on snowshoes. Did not end well.</td></tr>
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<b><u>Sample snowshoe workout to replace a winter long run:</u></b><br />
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30 min easy run on the roads. Stop and do dynamic mobility/stretching and put on the snowshoes.<br />
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45 min snowshoe run. Watch the intensity but have fun.<br />
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30 min easy cool down run on the roads. Completing a cool down is an easy way to get performance gains because you are already in a pre-fatigued state so any work you do gets supercharged. </div>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2917500675540881003.post-22318750910890623272017-02-13T17:06:00.001-08:002017-02-13T17:12:30.430-08:00A letter to my Future SelfThe 2017 season is here and before it gets too crazy I wanted to take a moment to put pen to paper and make sure I give Thanks to those that deserve it and write a little letter to my future self - a way to preserve and protect what is important to me.<br />
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Dear Future Self,<br />
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Wassup!? Life has been crazy the past 3 years. Despite all the changes, you managed to wear a smile everyday and that seems like a victory. Everything that has happened has led you to this moment. Don't change a thing.<br />
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And don't ever forget when some kick ass sponsors and an awesome coach believed in you and your dreams. <a href="http://www.pbmcoaching.com/" target="_blank">Kurt Perham</a> <a href="http://nedelta.com/Home" target="_blank">Delta Dental</a> <a href="https://velocio.cc/" target="_blank">Velocio</a> <a href="http://www.rudyproject.com/" target="_blank">Rudy Project</a> <a href="http://beetperformer.com/" target="_blank">BeetPerformer</a> <a href="https://www.infinitnutrition.us/" target="_blank">Infinit Nutrition</a> <a href="http://mccycleandsport.com/" target="_blank">MC Cycle and Sport</a>. You owe much gratitude to these people. Make sure you spend lots of time helping other athletes reach their goals.<br />
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Go hug your friends. They train by your side and make you belly laugh. When you are done racing around the world remember that you LOVED racing but maybe what you loved and cherished even more was meeting friends around the globe.<br />
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Continue to push your limits in athletics. Be Brave. Life is hard for a reason. Remember the tragedy of the bike crash, but how it led you to finding some deep inner strength?<br />
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As you continue to age you'll continue to ripen (aka: get more awesome). Remember, the goal is to peak when you are 104. So relax and take a deep breath. You've got time. Are you still licking the sugar off of your fingers after dessert? Good. Go high-five that inner child. She's the tenacious, outdoor loving, obsessed runner that refuses to give up. Never let her go.<br />
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<a href="https://3.bp.blogspot.com/-u0X1k0pj90o/WKJWueZ43oI/AAAAAAAAVzU/X4DrsIJp2oUI2IGaODsu0RMnx4m2qbL-gCLcB/s1600/13996285_1185191951539881_4621604831691789274_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://3.bp.blogspot.com/-u0X1k0pj90o/WKJWueZ43oI/AAAAAAAAVzU/X4DrsIJp2oUI2IGaODsu0RMnx4m2qbL-gCLcB/s400/13996285_1185191951539881_4621604831691789274_o.jpg" width="400" /></a></div>
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<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2917500675540881003.post-4241631890014009512017-02-02T07:56:00.002-08:002017-03-27T06:37:55.180-07:002017 Race Schedule<span style="font-family: inherit;">Well hello! I know it's been a while, but I have been busy training! I am excited to say my 2017 season is scheduled and I am so excited to get back and race!</span><br />
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<span style="font-family: inherit;"><b><u>2017 Schedule: </u></b></span></div>
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March 3-14: <b style="font-family: inherit;">PBM Coaching camp </b></div>
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April 22: <b style="font-family: inherit;">IRONMAN Texas</b></div>
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May 18: <b>Rock n Race 5k</b></div>
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May 21: <b style="font-family: inherit;">Chattanooga 70.3</b></div>
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May 27-29: <b>Killington stage race</b></div>
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June 17: <b>Delta Dental Mount Washington road race</b></div>
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June 25: <b style="font-family: inherit;">Mont Tremblant 70.3</b></div>
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July 2: <b style="font-family: inherit;">Austria IRONMAN</b></div>
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August 20:<b style="font-family: inherit;"> Mont Tremblant IRONMAN</b></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-57948857208329480492016-09-18T09:04:00.003-07:002016-09-18T09:07:25.250-07:00Be BraveInitially, if I got the chance to re-write the book of my life I would have revised 2016.<br />
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I wouldn't have cried as much. I would have unquestionably removed the crash at my favorite race; Ironman Placid. My revised chapter would have been <b>easier</b>.<br />
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It would have been easier, but it would NOT have been better. I wasn't physically stronger or faster after crashing yet I was genuinely grateful, mentally invincible and Braver. Not to mention I acquired a whole new respect for my body.<br />
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Was I physically ready to race an Ironman in 4 weeks after hitting pavement? Nope. And it didn't really matter, because the theme of my book is to #BeBrave....<br />
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"Give it a try" whispered the HEART.<br />
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I had every reason to bow out of Ironman Mont Tremblant and let my body heal. Concerned friends, family and doctors urged me to rest. But I decided a long ago that when I look back at my racing career I want to remember, more than anything, that I was BRAVE. </div>
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Brave in following my dreams.</div>
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Brave in pushing past mental and physical barriers.</div>
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Brave in racing with my heart and accepting the end result.</div>
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After Placid I made recovery a priority. I put as much energy intro recovery as I do into a big training cycle. Early on we were unsure of any hidden stress fractures so I doubled up on salmon and full fat greek yogurt for the calcium benefits. I also added olive and pumpkin oil to my salads at night. 1 tablespoon of pure organic olive oil has triple the anti-inflammatory benefits as compared to Advil (without the side affects!) I scheduled massages, physical therapy, yoga and slept 9 hours per night. </div>
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I tried to do everything right and to keep a positive outlook. 4 weeks later my swimming and biking were coming along but my running was not. My mid quadricep and hip flexor still had scar tissue and a scary looking hematoma. Most physical signs were telling me to rest.</div>
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"Give it a try" whispered the Heart.</div>
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Mont Tremblant is such a special place to me and welcomed me with open arms. As soon as my sister and I arrived I knew racing was the right decision. I craved to race 140.6 miles, thank the world class volunteers and feel the 'good pain' of racing. It definitely was not my fastest race, but it was my proudest.<br />
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Not to mention I got to see my favorite Canadian Ironman crew, eat poutine, train with my soon-to-be Ironman sister, belly laugh, and realize the most important things when the chapters get tough: Stay Humble, Work Hard, Be Brave.<br />
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<a href="https://1.bp.blogspot.com/-9hMhth5qEBc/V9666d0KgaI/AAAAAAAAVAc/qaZ-u5-C4so3GJrJhVh-K1zb_w4lJXUkACLcB/s1600/tremblant%2Bdive.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://1.bp.blogspot.com/-9hMhth5qEBc/V9666d0KgaI/AAAAAAAAVAc/qaZ-u5-C4so3GJrJhVh-K1zb_w4lJXUkACLcB/s320/tremblant%2Bdive.jpg" width="320" /></a></div>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2917500675540881003.post-53794376938521032962016-08-20T11:54:00.002-07:002016-08-20T11:54:26.528-07:00Humble and Kind<div class="separator" style="clear: both; text-align: center;">
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After the crash at Ironman Lake Placid I feel humbled to be healthy enough to race Ironman Mont Tremblant just 4 weeks later. </div>
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Returning to Ironman training after Placid was painful. And not a "good" painful but an "ouch the sweat is stinging my road rash" painful. I could have opted to take time off, let my body heal as it wanted and planned another race months down the road. My body fought against me more than it ever has the past 4 weeks, but my heart urged me to press on. </div>
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<span style="background-color: white; line-height: 36px; text-align: start;"><span style="font-family: inherit;">I would jump in the pool and feel the sting of the road rash. <b>“It’s impossible,” said my pride.</b> </span></span></div>
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<span style="background-color: white; text-align: start;"><span style="line-height: 36px;"><span style="font-family: inherit;">My left quad would seize up more often than not and remind me of other athletes who returned too soon after injury. <b>“It’s risky,” said experience. </b></span></span></span></div>
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<span style="background-color: white; text-align: start;"><span style="line-height: 36px;"><span style="font-family: inherit;">Crashing at Placid meant I can no longer qualify for Kona this year. <b>“It’s pointless,”said reason.</b> </span></span></span></div>
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<span style="background-color: white; text-align: start;"><span style="line-height: 36px;"><span style="font-family: inherit;">But after each painful workout I remembered that I race for the pure joy of racing. I race to test the spirit and to remind myself how brave I can be. </span></span></span><b style="background-color: white; font-family: inherit; line-height: 36px; text-align: start;">“Give it a try,” said the heart.</b></div>
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<a href="https://scontent-yyz1-1.xx.fbcdn.net/v/t1.0-9/13620902_10102855055832039_624148725711659750_n.jpg?oh=4512e870b6a8d9e797ea313160e1eaea&oe=58599C19" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://scontent-yyz1-1.xx.fbcdn.net/v/t1.0-9/13620902_10102855055832039_624148725711659750_n.jpg?oh=4512e870b6a8d9e797ea313160e1eaea&oe=58599C19" width="320" /></a></div>
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Also, how special is it to share the course with my little sister Deidre? I know she is going to have a stellar race! I hope the work she has put in is realized and she crosses that line with a HUGE smile. </div>
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And then we both get to hobble over to the Poutine tent. Je t’aime Canada!!!!</div>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-ELWgcfrA63o/V7ig4ZxHbZI/AAAAAAAAUf8/JDiDYFfNxFUdgvzrQrv3UyWwCg0Fz_yQgCLcB/s1600/tremblant%2Bdive.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://1.bp.blogspot.com/-ELWgcfrA63o/V7ig4ZxHbZI/AAAAAAAAUf8/JDiDYFfNxFUdgvzrQrv3UyWwCg0Fz_yQgCLcB/s400/tremblant%2Bdive.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">photo cred: <a href="http://julienheon.com/" target="_blank">Julien Heon</a></td></tr>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-88952606201220759972016-07-23T11:24:00.000-07:002016-07-23T11:24:16.635-07:00Ironman Austria: Clear eyes, Full Heart<div class="separator" style="clear: both; text-align: center;">
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I know this is "just triathlon" and there are so many other things in this world but that doesn't diminish the value this sport has brought to my life. I feel sincerely blessed to be traveling around the globe and sharing biers and sauerkraut with new friends. We don't always speak the same language but we are deeply connected through our love of sport. <br />
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I want to start this blog with a <b>Heart Felt Thank You</b> to my Austrian family, The Keiler's, for hosting and introducing me to their beautiful country. (And for the wiener schnitzel.) </div>
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I could go on and on about the cool factor in Austria. The food, the mountainous terrain, the people, the language, the tiny cars, the coffee, the WIENER SCHNITZEL but I have a race report to detail here people! </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-YSob2dc_HuU/V5OIgwSe-iI/AAAAAAAATrU/ImO2ifOOQtAxSkmajtAKvfqt6WhRRKGUQCLcB/s1600/austria%2Bswim%2B%252B%2Bbakset%2Bbike.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://1.bp.blogspot.com/-YSob2dc_HuU/V5OIgwSe-iI/AAAAAAAATrU/ImO2ifOOQtAxSkmajtAKvfqt6WhRRKGUQCLcB/s400/austria%2Bswim%2B%252B%2Bbakset%2Bbike.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My mode of transportation: the basket bike.</td></tr>
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The pre-race prep for race day was perfect. Hermann and I cycled on parts of the GORGEOUS bike and run course. I swam in the turquoise water of the Worthersee and felt blessed that my body and mind were healthy and ready to push hard for race day.</div>
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Here is a little insight into my typical Ironman race prep starting 2 days out.</div>
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Friday: I train for a total of 45 minutes including a light spin and either a swim on course or a very short run. I focus on sipping <a href="https://www.infinitnutrition.us/" target="_blank">Infinit Nutrition</a> throughout and finish the day with a large carbohydrate meal avoiding excessive fiber.</div>
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Saturday: I try to get up early and finish 20 minutes of spinning and 10 minutes of running before I eat a large, carbohydrate-heavy breakfast. I spend the rest of the day reading and lounging. Gluttonous!</div>
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Sunday: Wake at 3:30am. Coffee and 2 slices of plain white toast. 1 cup apple sauce 1 banana and 8oz of <a href="https://www.infinitnutrition.us/" target="_blank">Infinit Nutrition</a></div>
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After this I make my way to transition and jog an easy 5 minutes followed by some gentle stretching. I try to be calm and breath and think positive during this time but it never fails that I recall that racing Ironman is crazy. Really freaking crazy! And then the nerves hit. </div>
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What helps me deal with the pre-race jitters and the ants in the pants is remembering that each time I toe the start line it is a GIFT. Nothing is guarenteed in life so the first step is to feel blessed to toe the line. The second step is finding some meaningful affirmations to repeat throughout the day. </div>
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Because it is the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen. - Muhammad Ali</div>
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Before I lose you in the actual race report I want to express sheer gratitude to my sponsors:</div>
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<a href="http://nedelta.com/Home" target="_blank">Delta Dental</a></div>
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<a href="http://mccycleandsport.com/" target="_blank">MC Cycle and Sport</a></div>
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<a href="https://velocio.cc/" target="_blank">Velocio</a></div>
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<a href="http://www.rudyproject.com/" target="_blank">Rudy Project</a></div>
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<a href="https://www.infinitnutrition.us/" target="_blank">Infinit Nutrition</a></div>
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<a href="http://beetperformer.com/" target="_blank">Beet Performer</a></div>
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When the going gets tough and I want to scream at my quads to "Suck it the BLEEP up!" I remember how much support I have gotten over the years. I am grateful beyond words for my sponsors and all of my host "families" I have met around the world. </div>
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<tr><td class="tr-caption" style="font-size: 12.8px;">My Austrian Family</td></tr>
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<b> The Swim! (Read for super secret details, or a good laugh):</b> I would have been swimming in the ZONE3 wetsuit but the water was too warm. Yet again. So for the pros it was a non wetsuit swim, yet again. I secretly love and hate this call which is similar to my overall feels about the swim. Sometimes I love it and sometimes I get kicked in the face and decide that my race is over and the chance of me perishing during the swim is an astonishing 100%</div>
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For the record I swam side by side with Rinny for a total of 15 minutes. Moments later, waves, choking, and disorientation ensued and I found myself solo for the remainder of the 45 minute swim. At least I was swimming along in turquoise waters....IN AUSTRIA! The swim course was also outstanding as it funneled you into a narrow canal for the last 1K. Because I didn't have to sight much in the canal I focused on keeping the pressure on the throttle and pulling lots of water with the most perfect swim mechanics I can manage.</div>
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<b>The Bike: </b>I started the course in 4th and wanted to slowly build heart rate and power as the race went on. The plan was to start at the low end of my Ironman watts and begin hydrating and fueling in the first hour. During the first hour on the bike I aim for around 400 calories and 600-700mg of sodium which enters the old gullet in the form of Infinit, bananas and sodium filled gels. After an hour I started to feel all the good feels and the name of the game was "catch 3rd place." After 55K of riding I was happy to pass 3rd as this fast fish had bested me in the water by almost 5 minutes. I made sure I was extremely focused and robotic in my racing for the remainder of the 180K. Every 15 minutes or so I reminded myself to take an entire body inventory, eat, drink, and keep the pressure on the pedals. </div>
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My <a href="http://mccycleandsport.com/" target="_blank">Felt</a> handled extremely well on the technical descents and corners - even when it started down pouring. </div>
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I got to wave 'Hi Hi Hi' to Ry Guy and Hermman at the start of the second loop and I started to believe I could be on the verge of hitting a sub 5 hour ride. A few hours and many, many Infinit bottles later I did just that! 4:59 BABY!! And now it was time to run.</div>
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<b> The Run:</b> In case you haven't heard, 26.2 miles is a really, really long way to run after 6 hours of racing. The Ironman marathon is crazy. During my 34 years of life I have never experienced anything more painful. I was thankful for the crowd support and Ryan. Per usual, Ryan was everywhere on course and giving me accurate splits. Unfortunately, I was fighting an intensely upset stomach that did NOT want to take any nutrition. Sometimes you "win" the 26.2 miles and sometimes it puts you in a headlock and shows you who is boss. I wasn't able to wiggle out of the vice grip Ironman headlock but was HAPPY to cross the line in 4th with another 9 hour Ironman under my belt. <br />
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Now now all I had to think about was this:<br />
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<tr><td class="tr-caption" style="text-align: center;">And cruising around on the basket bike</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">1 week after Austria I flew to Philly for a little family reunion and to channel my inner Rocky. Ready to ROCK at Ironman Lake Placid in 3 weeks!! </td></tr>
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And before I sign off I promised a shout out to one of my friends I am sharing a house with at Placid. I'd like to introduce John Rymes, <a href="https://rymes.com/" target="_blank">Owner of Rymes Heating and Oil</a>. He promised me a sponsorship for next year if I gave him a shout out so I thought I'd highlight some of his weekend ephemisms. Actually, all of these gems spewed from his mouth in a matter of moments. Not only is he an accomplished long course triathlete and business owner but he has an extremely colorful vocabulary.<br />
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<span id="goog_268191520"></span><span id="goog_268191521"></span>"I was really humping up the hills!" (post bike ride)<br />
"It's just the air around my next turd." (during bike ride)<br />
"I'm already drunk." (pre bike ride)<br />
{someone is choking} - "I don't know the heinie-lick!"<br />
"Keith runs like an albatross."<br />
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Also, if you're cheering in Placid and want to meet him he will be the guy in the budgie smugglers.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-49601473613818054582016-07-17T17:15:00.003-07:002016-07-17T17:15:31.658-07:00Moments in Austria: Clear eyes. Full Heart.<span style="background-color: white;"><span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="font-size: 14px; line-height: 21px;">"Competitiveness is the opposite of complacency. It is disquieting and uncomfortable. It requires commitment, and risk and soul-searching. When you choose to compete, you take a huge gamble. You might lose." - Pat Summit</span></span></span><br />
<span style="background-color: white;"><span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="font-size: 14px; line-height: 21px;"><br /></span></span></span>
<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;">That quote is truer that true. Competition can be thrilling and rewarding but also riddled with disappointment. In the end only one athlete crosses the line first. </span></span></span><span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;"> </span><br />
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<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;">But the athlete that is in love with the journey and the special moments along the way is the lucky one. That athlete will always, on some level, win. </span></span></span><br />
<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;"><br /></span></span></span>
<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;">I am in love with the grind and long days of endurance training. </span></span></span><br />
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<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;">I love the chase and to be chased. </span></span></span><br />
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<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;">I am not afraid of failure. Failure helps me grow as an athlete, tinker with my approach and discover myself.</span></span></span><br />
<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;"><br /></span></span></span>
<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;">And I recognize that it is a GIFT every time I toe the start line.</span></span></span><br />
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<span style="color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial";"><span style="background-color: white;"><span style="font-size: 14px; line-height: 21px;">Ironman Austria came hot on the heels of the <a href="http://nedelta.com/Home" target="_blank">DELTA DENTAL Race</a> UP<a href="http://mountwashingtonroadrace.com/" target="_blank"> Mount Washington</a>. A race that I will try to toe the line at every year because it holds a special place in my heart. It is grueling and unique and beautiful and the one with the most heart wins. I like that. Below are a few pics post 7.6 miles up, up, up the auto road. A few key points on how I approach this race. I do not do any specific training for this event because it falls directly in the middle of the bulk of my race season. This particular year I was racing Ironman Austria just 6 days after. Instead I put focus on some of the BIG GEAR workouts I do on the bike. A common one for me is 20 min intervals efforts where the first 10 minutes is in the biggest gear I can push and then 10 minutes at 90rpm. I try to hit the same power average during the entire interval. I find this workout carries very well over to running uphill due to similar muscle recruitment. </span></span></span><br />
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<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;">Moments are always coming and going, so it’s sometimes hard to tell how important a moment is until it has past. Some big moments are easy to see the value, while others might not seem important at the time, but later you’ll find out that’s when everything changed. Crossing the line 4th at Mount Washington was very special to me. I had been trying to break into the top 5 ever since I started running this race and this was the first year it happened. I also knew how strong and fluid I felt which was a great boost of confidence heading into Ironman Austria. </span><br />
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<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;">After Washington all energy was focused on RECOVERY. A few of my secret weapons:</span><br />
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<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;">-8+ hours of sleep per night</span><br />
<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;">-SPM Omegagenics fish oil 2x daily</span><br />
<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;">-<a href="https://www.infinitnutrition.us/" target="_blank">Infinit Nocturne</a> at bedtime</span><br />
<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;">-self massage/foam rolling</span><br />
<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;">-2x daily Smoothies made with <a href="http://beetperformer.com/" target="_blank">beetperformer juice</a> and wheat grass and kale and jalapenos! </span><br />
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<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;">Before I knew it I was flying out on the big bird headed to Klagenfurt, Austria! I am just going to build some suspense before I detail my training, nutrition and secrets in the lead up and during the Ironman. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">The top of the bike Ironman Bike Course</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The Famous Basket Bike with the beautiful Ironman swim course in the background.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The most wonderful host Hermann Keiler and family. And again, the Basket Bike.</td></tr>
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<span style="background-color: white; color: #777777; font-family: "open sans" , "helvetica neue" , "helvetica" , "arial"; font-size: 14px; line-height: 21px;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-47831123037560402016-06-12T18:31:00.001-07:002016-06-12T18:31:13.725-07:00THE Killington Stage Race and the Curious Case of El PuncheurI raced THE Killington Stage Race over Memorial Day weekend. I am proud to say I have weaseled my way from Cat 4 to Cat 3. (This upgrade was due to <i>some</i> hard work but mostly weaseling).<div>
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Anywho, this means I now get to ride in the Pro Cat 1/2/3 waves with the BIG girls. Besides for the small fact that this new category means I must ride CENTO per CENTO. Here is what I have learned so far:<div>
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<b>CENTO PER CENTO. Say: chento pear chento</b>. The Italian version of 100 percent.<br /><div>
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Day 1 was the Circuit Race. Sixty miles of racing with lung busting, quad burning races <i>within</i> the race: Queen of the Mountain challenges and 2 Sprint competitions each lap. My 'big plan' was to contest every QOM, recover and regroup, and then set myself up in the second row as the big sprinter girls charged for sprint points. My 'big plan' as we sprinted through the line would be to continue to attack VOLLEBAK style when everyone else sat up to briefly recover from the sprint.</div>
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<b>VOLLEBAK. Say: Foll-back.</b> If you're riding with a group of cyclists and someone says this Flemish term, go as hard as you can. Unfortunately non of my VOLLEBAK attack-attempts worked for long but I found these A BLOC efforts invigorating. </div>
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<b>A BLOC. Say: Ah block.</b> Another common French term for all-out efforts.</div>
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I finished up Day 1 in 5th. Not bad, but considering how my quads felt I was wishing I had a BIDON AU MIEL.</div>
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<b>BIDON AU MIEL. Say: bee-don oh mee-all.</b> A French term literally meaning sticky bottle. When a rider pretends to be getting a water bottle from the team car but hangs on and gets a tow. A general term for getting a pull when you need one. (So I ate a few post ride donuts instead. No team car, sticky bottles or teammates but I had donuts.)</div>
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Day 2 was the Mountain Road Race. It was an exceptionally challenging 70 mile day with plenty of climbing. There was some attacks in the first 45 min but it was nearly impossible for any team to make a successful break and the wind on race day forced our pack to be UN COUPE DE BORDURE.</div>
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<b>UN COUPE DE BORDURE. Say: un coo de borr-derr.</b> When a crosswind forces riders to fan across the road seeking shelter from another rider. The wind was relentless and I seemed to find myself a bloc at the front WAY. TOO. OFTEN. I can't help it. I am a BAROUDEUR.</div>
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<b>BAROUDEUR.</b> A rider who loves to attack and mix it up.</div>
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I could also smell the first Queen of the Mountain approaching which meant it was time to go VOLLEBAK again! I charged uphill and after 5 minutes of climbing found myself in LA FUGA! And la fuga is just where I love to be!</div>
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<b> LA FUGA. Say: la foo-gah. </b>A delightfully colorful Italian term for THE BREAK.</div>
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It was myself, Stephanie Wetszel from <a href="https://www.argon18bike.com/en/athletes/teams/sas-mazda" target="_blank">SAS-Mazda team</a>, Amy Bevilacqua, and possibly another SAS-Mazda rider in the breakaway. I was charging uphill and was delighted to hear heavy horse breathing coming from behind. This only made me charge harder. I stole a glance backwards and I could tell 2 of the girls were FAIRE LELASTIQUE. </div>
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<b>FAIRE LELASTIQUE. Say: fair lass-teek</b>. This French term is more like praise for resilience than condemnation and refers to the valiant struggle to hang on. When the rider repeatably lets a gap open then claws back to the group. </div>
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I saw 1K to go for the QOM and charged. The elastic snapped. It was now myself and the powerhouse Amy Bevilacqua. I crossed the line 1st for QOM points and Amy asked what we should do as we still had 40 miles of riding and it was a 2 girl la fuga against 30 quadzillas. I knew we didn't have time to waste because as soon as Stephanie got swallowed by the pack, SAS-Mazda and Green Line Velo teams would get organized and start to chase hard. </div>
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30 pairs of quads against 2. You do the math!</div>
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So Amy and I did the only sane thing two cyclist would do: Sprint for dear life! I can't say how exhilarating and mentally exhausting it was to be in a 2 girl break with 40 miles left of racing. Fortunately we were getting updates from the lead officials and motos that our lead was, miraculously, growing! We were in a tight 2 girl pace line swapping leads every 15 seconds. </div>
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The struggle was real.</div>
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In French the suffix -eur changes a verb into an agent noun. So going with this theme every 15 seconds I shifted between the leadeur and the chaseur and was consistently a big whineur. </div>
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But alas, I knew once we hit the last 5K uphill portion we would be in a safe haven. No one could catch us on the steep ascent. (Note: this was optimist thinking considering I was waffling between thinking my quads were going to explode to absolutely certain my quads had just exploded. And then I would double check. Nope. Quads were always miraculously still intact.) </div>
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Finally we hit the base of the final climb. And this is when it because evident that I was EL GANCHO. I was unquestionably, without a doubt, EL GANCHO.</div>
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<b>EL GANCHO. Say: el gan-cho. </b>Spanish for being at your limit - those times if the pace picks up even a tiny bit, you'll be finished. Like a fish on a hook being pulled from the water, a rider in this state is leaning far forward and gasping. Good visual, huh?</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-TLNt4sJsDSE/V14KMyikLfI/AAAAAAAAR4k/dFU1jOoS_TwdQksDrgzTrFu0yHQ7oqE9wCLcB/s1600/elaine.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="301" src="https://3.bp.blogspot.com/-TLNt4sJsDSE/V14KMyikLfI/AAAAAAAAR4k/dFU1jOoS_TwdQksDrgzTrFu0yHQ7oqE9wCLcB/s400/elaine.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Final Climb</td></tr>
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Day 3 was the Time Time. Nothing too exciting to report here except we can cycle back to CENTO PER CENTO. This is all you need to know about a proper TT. If you have to ask yourself if your going hard enough, you're not. And then if you ride hard enough: </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-cf_IqOxC8OQ/V14De8HiUlI/AAAAAAAAR4Q/wasqBNSdALs3REuMZaPDgpCJeaMZUgT9QCLcB/s1600/IMG_20160520_154653986.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://4.bp.blogspot.com/-cf_IqOxC8OQ/V14De8HiUlI/AAAAAAAAR4Q/wasqBNSdALs3REuMZaPDgpCJeaMZUgT9QCLcB/s400/IMG_20160520_154653986.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chomp, chomp!</td></tr>
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Next up: Mount Washington and then Ironman AUSTRIA</div>
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Thank you as always for my sponsors who let me wave my crazy flag!!</div>
<div>
<br /></div>
<div>
<b>D<a href="http://nedelta.com/Home" target="_blank">ELTA DENTAL</a></b></div>
<div>
<b><a href="http://www.pbmcoaching.com/" target="_blank">PBM COACHING</a></b></div>
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<b><a href="https://www.infinitnutrition.us/" target="_blank">INFINIT NUTRITION</a></b></div>
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<b><a href="http://www.rudyproject.com/" target="_blank">RUDY PROJECT</a></b></div>
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<b><a href="http://beetperformer.com/" target="_blank">BEET PERFORMER</a></b></div>
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<b><a href="http://velocio.cc/" target="_blank">VELOCIO APPARAL </a></b></div>
<div>
<b><a href="http://mccycleandsport.com/" target="_blank">MC CYCLE AND SPORT</a></b></div>
<div>
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2917500675540881003.post-58846993301614230862016-05-24T18:19:00.002-07:002016-05-24T18:19:44.927-07:00Chattanooga 70.3: Swimming like a donkey!Remember my last blog where I spoke of neutral bike starts and how Ironman should adopt this rule? <br />
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Well, apparently I took that to heart at Chattanooga 70.3<br />
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Except none of the other pro girls got the memo so I was the only one partaking. This was undoubtedly my career worst swim. It could have been the wallop to the head and the goggle mishap. It also could have been the fact that I can't tell my left from my right when I have race adrenaline careening through my veins. Regardless, I discovered that when you swim like a donkey you have to run your donkey ass off to get back to the top. (Thank God I love this sport)</div>
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Let me briefly back up and say Chattanooga, TN is beautiful! It is green, and lush, and chock full of trails for running and biking. It also has some pretty rad coffee shops, ice cream shops and donut shops. (If you don't judge a town on the donut quality then you clearly don't have your priorities straight.) </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-ovslU9hpGCo/V0TxXpP5byI/AAAAAAAARp4/R8USYu2h5tARLT8yuYtkX_EzPsgmwo1XQCLcB/s1600/IMG_20160520_154653986.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://2.bp.blogspot.com/-ovslU9hpGCo/V0TxXpP5byI/AAAAAAAARp4/R8USYu2h5tARLT8yuYtkX_EzPsgmwo1XQCLcB/s400/IMG_20160520_154653986.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">Donuts.</td></tr>
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Chattanooga will be a fantastic venue for the 70.3 World Championships in 2017 and I can't wait to return.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-0ysdKJOXTwc/V0Tw8qNu0CI/AAAAAAAARps/VfwyfRmjszkK_QtsXLyiAfUs8Er0qhSwQCLcB/s1600/IMG_20160521_095229308_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://3.bp.blogspot.com/-0ysdKJOXTwc/V0Tw8qNu0CI/AAAAAAAARps/VfwyfRmjszkK_QtsXLyiAfUs8Er0qhSwQCLcB/s640/IMG_20160521_095229308_HDR.jpg" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is what you do on taper</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-V4VJPbLkABM/V0TxEeV1Z9I/AAAAAAAARpw/uBeoJrz_h0Q8onDxneqpBRBpXJCWMf9gACLcB/s1600/IMG_20160521_094720914_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://3.bp.blogspot.com/-V4VJPbLkABM/V0TxEeV1Z9I/AAAAAAAARpw/uBeoJrz_h0Q8onDxneqpBRBpXJCWMf9gACLcB/s640/IMG_20160521_094720914_HDR.jpg" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">GREEN!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-O-vBJUWqZwY/V0TxRehRHXI/AAAAAAAARp0/At1N1q-mRlA6TqB9LAYKU1iuLx7fqAMhACLcB/s1600/IMG_20160521_095309197_HDR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://3.bp.blogspot.com/-O-vBJUWqZwY/V0TxRehRHXI/AAAAAAAARp0/At1N1q-mRlA6TqB9LAYKU1iuLx7fqAMhACLcB/s640/IMG_20160521_095309197_HDR.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chattanooga!</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
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I figure I will start this race report with a little diagram of where the swim went wrong. The triangles are the buoys and the arrows show you which way the course runs. Pretty straight forward, right? Except I am out in left field. Doh!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-n_mhnd5txd0/V0TgWzN3oZI/AAAAAAAARpc/HiEFCh9fQt82JuNQ9IxBACgc9I7rGKjEACLcB/s1600/IMG_20160524_191102035.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://1.bp.blogspot.com/-n_mhnd5txd0/V0TgWzN3oZI/AAAAAAAARpc/HiEFCh9fQt82JuNQ9IxBACgc9I7rGKjEACLcB/s640/IMG_20160524_191102035.jpg" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">As you can see I am not even on the map. Doh! But I made sure to depict the girls going the correct way in a very plump fashion to make me feel better about the current situation.</td></tr>
</tbody></table>
I sprinted into transition and yelled to Ryan, "oops!"<br />
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I was 13th. Time to get to work! I knew I was pushing hard during the start of the bike but it was only after I checked the power meter file did I discover I pretty much set 2 back-to-back 20 min efforts. At around mile 30 of the bike I found myself in 6th. I took a second to reset, eat, chug the <a href="https://www.infinitnutrition.us/" target="_blank">Infinit</a> and focus. And then I continued to charge up the hills and ride smooth and strong on the flats.<br />
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Before I knew it, I was flying into transition on the speedy <a href="http://www.feltbicycles.com/" target="_blank">Felt</a> and I saw Ry jumping up and down telling me I was in 6th and giving me splits to the next 5 girls. Unfortunately, the 5 girls up the road were 70.3 champions, Ironman Champions and the World Champion - the best in the sport! Quite the list of girls to try and run down!<br />
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The beautiful, rolling terrain took my mind away from the pain of chasing and being chased. I knew I was cruising along and could feel the excitement building. It was turning into one of those races where I could keep pushing and pushing and pushing. This is the best kind of race! The last 10K I clicked off 6:16 per mile to have one of my fastest run splits off the bike. After having a difficult swim I was pretty stoked to finish 6th among some of the best girls in the sport. This is all good news for the upcoming Ironman in Austria!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-xXbrSkrPPDI/V0T3wMNiWPI/AAAAAAAARqM/i2oAws0HQpM1YfVZbJz74B26P8bNHumowCLcB/s1600/jump.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://4.bp.blogspot.com/-xXbrSkrPPDI/V0T3wMNiWPI/AAAAAAAARqM/i2oAws0HQpM1YfVZbJz74B26P8bNHumowCLcB/s640/jump.jpg" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Look at those ups courtesy of <a href="http://www.hokaoneone.com/" target="_blank">Hoka One One</a>!</td></tr>
</tbody></table>
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<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;">Massive Thanks To My Team:</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">Delta Dental</span></b><br />
<b><span style="font-size: large;">PBM Coaching</span></b><br />
<b><span style="font-size: large;">Velocio Apparel</span></b><br />
<b><span style="font-size: large;">Rudy Project</span></b><br />
<b><span style="font-size: large;">Beet Juice</span></b><br />
<b><span style="font-size: large;">Infinit Nutrition</span></b><br />
<b><span style="font-size: large;">MC Cycle and Sport</span></b><br />
<b><span style="font-size: large;">Ry GUY!!!!!</span></b></div>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2917500675540881003.post-57123676111271871442016-05-18T18:16:00.000-07:002016-05-18T18:16:03.803-07:00About The BikeIn honor of bike to work week (May 16-20th) I thought I might discuss my last bike endeavor/race: Quabbin Road Race. In short, bike racing looks romantic on paper but really it is one of the most physically and emotional demanding things. <div>
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And here is why: You have to THINK! You actually, have to be really smart while pedaling really fast. And you have to be sneaky. I am none of those. Well, maybe I am a little sneaky while tip-toeing to steal the last cookie from the cookie jar - but definitely not smart.</div>
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To excel as a bike racer you also need: fearlessness, speed, astuteness, tactics, raw horsepower, patience and the bravado to take risks. I only have a few bike races under my belt and in this short time it is very apparent that bike racing also stimulates the brain to produce norepinephrine. This production allows you to process much more information on a subconscious level, leading you to perceive an elongation of time. So the burn in the quads bike racing elicits is perceived and duly etched in your brain. Yet I am come back for more! (See, not very smart)</div>
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I started the day with my normal smoothie of <a href="http://infinitnutrition/" target="_blank">Infinit Nutrition</a>, <a href="http://beetperformer.com/" target="_blank">Beet Juice, </a>lemon, jalapeno, ginger and spinach (Disclaimer: May require a stomach of steal but it is very energizing) and did a 15 min warm up on the <a href="http://www.feltbicycles.com/USA.aspx" target="_blank">Felt </a>roadie. The race started with the normal neutral start and we all lollygagged and rolled down hill for about 3 miles. Can I suggest Ironman adapt the neutral start? It is a much more relaxed way to get the day going. No jockeying for position - just smooth sailing and chit chatting.</div>
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But as soon as the lead moto gave the command I was all business. Straight to the front like the <strike>fearless leader</strike> dumb dumb. I tried to set a good pace and cover all of the moves initiated by the girls with raw horsepower. And then I got really, really tired. So I sat back for a bit and tried to think smart thoughts but before I knew it some quadzilla made a super move and I got antsy and fought my way back to the front. At the halfway point there were sneaky attacks coming from all angles including one massive attempt through an aid station! I am a triathlete and require at least 2000 calories per hour so I was a little slow to cover this move but I eventually did. And then another attack! I thought for sure this one would stick as 4 of us were charging hard up a large hill but a few others latched back on to make for a robust 15 girl pack going into the final 3 mile climb to the finish. Full on norepinephrine and quad burn. I battled to 2nd overall but took first in the pull-for-as-long-as-you-can category so I considered it a win. :)</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-v3_LgCtcYIo/Vz0BbMc3qOI/AAAAAAAARnA/SWLpZ09-J5A_dFWLVDZ8-AKsA54jkUElQCLcB/s1600/IMG_20160423_134652945.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://4.bp.blogspot.com/-v3_LgCtcYIo/Vz0BbMc3qOI/AAAAAAAARnA/SWLpZ09-J5A_dFWLVDZ8-AKsA54jkUElQCLcB/s400/IMG_20160423_134652945.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thumbs up for dumb dumbs!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-ZAbKjz3GkdI/Vz0BeGbDf0I/AAAAAAAARnE/-L0VrC54StgumB4YD1wc76tvNY4P8Rm5wCLcB/s1600/IMG_20160423_092040696.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://4.bp.blogspot.com/-ZAbKjz3GkdI/Vz0BeGbDf0I/AAAAAAAARnE/-L0VrC54StgumB4YD1wc76tvNY4P8Rm5wCLcB/s400/IMG_20160423_092040696.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Obviously it is ALL about fashion. <a href="http://velocio.cc/" target="_blank">@VelocioApparal</a></td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-NEJ_tIx7tTU/Vz0BiUoCdeI/AAAAAAAARnI/6EBRXqeVn94dU24sYhdMRQAdt7p-xPhtwCLcB/s1600/IMG_20160423_135128215.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://1.bp.blogspot.com/-NEJ_tIx7tTU/Vz0BiUoCdeI/AAAAAAAARnI/6EBRXqeVn94dU24sYhdMRQAdt7p-xPhtwCLcB/s400/IMG_20160423_135128215.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Female Cat 1/2/3 Podium</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-enno34i1frI/Vz0BlXKHrAI/AAAAAAAARnM/1k7h0rwzoaAQW8RXx9kcjLZLBEakq2ZwACLcB/s1600/IMG_20160423_131538645.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://2.bp.blogspot.com/-enno34i1frI/Vz0BlXKHrAI/AAAAAAAARnM/1k7h0rwzoaAQW8RXx9kcjLZLBEakq2ZwACLcB/s640/IMG_20160423_131538645.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting beat for the win due to my lack of tactics.</td></tr>
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NEXT UP: CHATTANOOGA 70.3!!!</div>
Unknownnoreply@blogger.com0