Chattanooga 70.3: Swimming like a donkey!

Remember my last blog where I spoke of neutral bike starts and how Ironman should adopt this rule?

Well, apparently I took that to heart at Chattanooga 70.3

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)

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.) 

Donuts.

Chattanooga will be a fantastic venue for the 70.3 World Championships in 2017 and I can't wait to return.

This is what you do on taper

GREEN!

Chattanooga!

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!

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.

I sprinted into transition and yelled to Ryan, "oops!"

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 Infinit and focus.  And then I continued to charge up the hills and ride smooth and strong on the flats.

Before I knew it, I was flying into transition on the speedy Felt 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!

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!

Look at those ups courtesy of Hoka One One!

Massive Thanks To My Team:

Delta Dental
PBM Coaching
Velocio Apparel
Rudy Project
Beet Juice
Infinit Nutrition
MC Cycle and Sport
Ry GUY!!!!!

About The Bike

In 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.  

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.

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)

I started the day with my normal smoothie of Infinit Nutrition, Beet Juice, 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 Felt 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.

But as soon as the lead moto gave the command I was all business. Straight to the front like the fearless leader 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. :)

Thumbs up for dumb dumbs!

Obviously it is ALL about fashion. @VelocioApparal

Female Cat 1/2/3 Podium

Getting beat for the win due to my lack of tactics.

NEXT UP: CHATTANOOGA 70.3!!!

Things Start To Happen

And then things start to happen.

Don't worry. Don't stew.

Just go right along.

You'll start happening too.

Of course I'm quoting the one and only Dr. Suess but things have been HAPPENING!!! 

February was the month of Snowshoe Nationals in Utah. 

Utah is rad.

Utah is beautiful. 

Racing at 9000 feet is none of the above.  

I was in great shape heading into this race ready to defend my 2014 title. Instead, I was 6th.  I waffled between feeling like an undercooked souffle and a rolled up, empty tube of toothpaste. 

Actually, during the race I came up with a few similes my body felt like while racing at altitude:

1.) A brown, empty banana peel without purpose

2.) Muhammad Ali's sparring partner 

3.) An accordion on the last day of Octoberfest

Altitude is no joke. But I raced aR and realized racing with plenty of o2 molecules takes top priority. 

Accordion on the last day of Octoberfest.

A rolled up, empty tube of toothpaste

It was time now to jet off to Tuscon, Arizona for PBM COACHING CAMP!   In addition to some rad workouts there was plenty of laughing, minimal puckering and maximal effort.  My favorite workouts were the long climbs (Mount Lemon and Mount Kitt) in the areo bars. Riding in a big gear up these ascents is great for building glut strength and in my opinion transfers quite well to bike power on flats with a head wind.  Another possibly obvious but also essential pro training tip: Pack extra nutrition. It is impossible to fuel yourself with the following:

1.) an empty Infinit bottle

2.) angry words

3.) an arm warmer

4.) prickly pear cacti

I know because I attempted all 4 during the last miles of a steamy 104 mile day which included a 'race' up Mount Kitt. 

Me and my petite friend Andrew Fast hammering up Mount Kitt

And now it's time to jet off to Galveston, Texas for the 1st Ironman of the year....

TBC

Ten Questions with Tom Raffio

Recently I had the opportunity to interview Tom Raffio, CEO of Northeast Delta Dental, and local race extraordinaire. I first met Tom several years ago at a race which would turn out to be his second of the weekend! And that is a typical weekend. When he's not busy with his work, or all of his amazing philanthropic work, you can probably bet he's at a race. Without further ado, here's my interview:

Amber: Tom, thanks for taking the time to sit down and talk with me. You are a running machine! There isn't a race in the New Hampshire area I can go and not see you. Have you always been a runner? 

Tom: Actually, not really. In High School I played what was then the traditional sports (football, basketball and baseball) and I also played baseball in college.  I dabbled a little in running for years, including high school when I wasn’t doing the traditional sports, but I really didn’t get serious as an adult runner until 2003, when I connected with trainer Tom Walton, and began to sign up for races every weekend, and also helped develop and support the Capitol Area Race Series, that now has been going on for 11 years.  I soon realized the running community is filled with really nice people, and a great avenue to also communicate our oral health mission.

Amber(guiltily trying to remember if she flossed this morning, redirects the questioning back to racing): It seems like you are at every race that I go to in the New England area. How many races do you do a year?

Tom:  In 2015 I did 103 documented races, mostly 5ks but also some 10ks, 5 milers and half marathons.   I did 93 races in 2014 and fellow racer David Audet (who does many races every year at elite speeds) said I should  try for the century mark in 2015, so that was my challenge.  In order attain 100+ races, Dave and I needed to do  three January and February race series in  Tewksbury, MA, and also in Peterborough and Nashua.  We did it!

Amber: With racing so often, how do you view each race? 

Tom: At age 59, I always look at racing as process and camaraderie, and that some days you may not just have “it” even with optimal training and sleep.   So, on those days when I’m sore or not feeling well, I simply push through and know that I’m fortunate to be able to run and have fun, regardless of my time.  And, at the end, I get to visit with great running friends who encourage me no matter what my time.

Amber: With all that running, talk a little bit about balancing work and running. 

Tom: I work and I work out, and I love both.  I schedule in work outs (running; cross fit; boxing; racquetball; aerobics) right in my work calendar, and I encourage my employee colleagues at Northeast Delta Dental to do the same.

Amber: In one word, describe yourself. 

Tom: Supercalifragilisticexpialidocious.   (Just kidding; perhaps go with genuine.)

Amber: Haha. I am more of Song of Music girl myself. Moving on to your work, what do you like best about it? 

Tom: I love my employee colleagues and board members  - so, in short, the people.

Amber: I have heard nothing but good things about Northeast Delta Dental. In one sentence can you tell me about your mission. 

Tom: To be a world-class benefits company that is community focused.

Amber: You and NE Delta Dental seem to be involved in so many races. How many will you be participating in during the 2016 season? 

Tom: The Capital Area Race Series; the NEDD Mount Washington Road Race; the Beach to Beacon; the Millennium Running Series; the Arthritis Jingle Runs; Thanksgiving double (Bow and Bishop Brady), and various other well-known races such as Cigna and the Rock in Race, but my total will be more like 75 as I did more cross training and skiing in Jan and Feb than races.

Amber: 75 races! Amazing! You have had quite an illustrious career, what is one accomplishment are you most proud?

Tom:  Helping to raise four children who have grown into fine young, healthy and educated adults.

Amber: Okay, I've put it off long enough. Tell me about flossing. How often should I really be doing it? 

Tom:  Generally, twice: once at night and once in the morning.  Sometimes a third time (we carry floss in the rest rooms at Delta Dental) if I feel like I need to.  Brushing and flossing in between visits to one’s dentist, plus fluoridated water, are keys to excellent oral health.  And you cannot have good overall health, without good oral health.

Amber: That is true. I've actually several research articles looking at cardiovascular risk factors and saw oral health as one! Okay so now on to more serious matters: What's your favorite Chris Helmsworth movie? 

Tom: Thor[I'm just kidding, the question was: if you could be any super hero, who would you be?]

Amber: Tom thank you so much again for your time and all of the support you and Delta Dental give to the running community. And for the flossing tips! I'm heading home right now to do just that! And I am sure I will see you soon at a race. 

The Importance of the Local Charity Race

If there can only be one race on my schedule each year, it's the Rock N Race. It may not be the most competitive or fastest race and it's not even a triathlon, but I always want to be a part of it. The reason is because it's my community's main fundraising event for the Payson Cancer Center at Concord Hospital. The amount of good that place does is AMAZING! I have seen this with my patients I have worked with and in the people in the community. 

If you are not doing anything on May 19th this year, I highly encourage you to run too:)

Below is more details on the race and if you register soon they will even customize your race T-shirt! Ohhhhhhh! While there may be no such thing as a free lunch, your Rock ‘N Race registration does entitle you to a free pasta dinner at Concord Food Co-op on Wednesday, May 18 from 5 – 6:30 PM. 

It's not just taxes that are due by April 15th, you also have to register by then to get your customize team T-shirt! 

The Deets: 

Event Date: Thursday, May 19, 2016
Event Time: 6:00 PM
Event Location: Concord State House Plaza

For more information visit their website or call them at 225-2711, ext. 3076.  Remember ALL proceeds from the Rock ‘N Race are directed to Concord Hospital Payson Center for Cancer Care.

Hope to see you there! 

On Training, Smiling, Nutrition and....Jalapenos!

I recently did a FUN webinar with super nutritionist guru Johanna Voss. Check it out.... I promise you will learn a little and laugh a lot!

Here is the link: WEBINAR

Slam Dunks and 8 Lappers

January goes down in history as the month I stepped out of my comfort zone.  If you recall I had this crazy idea to train and race an indoor mile. After the Ultramarathon last year and 6 years of racing Ironman I was craving some FAST!  Now, don't get me wrong, even my Ironman training is sprinkled with some high intensity run and bike workouts but I wanted something different. I wanted to challenge my mind, muscle fibers and lungs.

As it turns out, training and racing the mile came second on the 'Tackling a New Skill' list. My good friend Jeremy Woodward went on a mission to raise money for Tedy's Team which is the team he will race for during this year's Boston Marathon.  Jeremy is a ROCKSTAR and always seems to brew up fantastic ideas.  He set up a fundraiser event that involved 15 mortals from the Concord community teaming up against the star-studded Harlem Wizards.

I was CLEARLY the the ringer of the team standing only 5 feet tall. What I lacked on the vertical side of things I made up for 2-fold in feisty-ness.  I was so confident of my ball handling skills and lateral movements that during warm-ups when a Wizard slam dunked I purposely threw up a brick. When a Wizard spun the ball on their finger tip and dribbled it through their legs I proceeded to dribble the ball off of my foot.

Those poor Wizards had no idea they were getting bamboozled by a honey badger...

The pictures are slightly blurry - but you get the idea. And if you are indeed seeing through my BS you know the only thing I demonstrated was that 7 years of linear training does NOTHING for your basketball game.

On to the next 'Get Out of Your Comfort Zone' task: THE MILE.

 From Left: Kelsie, Dash, Kanoa, Amber, RY, Dad, Rachel.
Editors note: My friend Kanoa is indeed 7 feet tall. He is presently applying for a spot on the Harlem Wizards.

The training leading up to this 8-lapper was FUN! A few days before the race when I was feeling sorry for myself for contracting bronchitis, pneumonia and a super bug I realized that the 9 weeks of  specific speed training had been the real treat.  And not all was lost because I was healthy enough to race and I really believed I deposited a large amount of run efficiency in the bank after the short quick track workouts I added to my routine over the past 2 months.

I also peer pressured my friends, Kanoa, Ry, Rachel, Kelsie and my Dad into racing so it was going to be a wild and crazy time no matter I only had partial lung function.

I'm participating in the USATF All Terrain Runner series this year so BEFORE I raced the mile with bronchitis and pneumonia I chose to race the 3K.  I never said I was smart.

The gun went off for the 3K and I was surprised at how quick my turnover felt.  I had spring in my legs and I felt good!  I jumped right to the front and went through the mile in 5:19.  But as it turns out, one does require oxygen to keep the leg speed going and that my friends was the kicker.  Legs felt great and lungs felt like I was trying to suck through a small inefficient straw.

When I hurt and times get tough I make practice of repeating how much I love the pain of racing and that even though I *think* I'm suffering I can always push a little more. It was also so nostalgic to be back racing on the indoor track again as I spent 5 years at Northeastern making left hand turns.

As we speak I am currently scouring the internet for another 3K/mile challenge when I have full lung function.

However, I am 100% shamelessly retired from my short-lived basketball career...

And as always, a HUGE thanks to my sponsors and partners who let me WAVE MY CRAZY FLAG!!!

DELTA DENTAL, VELOCIO, RUDY PROJECT, MC CYCLE AND SPORT, INFINIT NUTRITION, ACIDOTIC RACING, PBM COACHING