Interview with Dan

Dan with his wife, Elisa, at Mont Tremblant

Winning... you have to want it.  These six simple words comprised an email from my coach, Dan Litwora, the day before my World Championship race last fall.  And these six simple words resonated with me and became my mantra for the 2012 season. I repeated the phrase in my head (and sometimes out loud) during training sessions and races and it helped me push to levels I never thought possible.

Dan likes simple.  This approach has been effective and brought much success, not only to his many athletes, but also to himself. He had a breakthrough performance at the inaugural Ironman Mont Tremblant on Sunday, August 19th finishing 7th Overall, 2nd Amateur and 1st in his Age Group in a time of 9:16:27.  I took the opportunity to get some behind-the-scenes information on how he brought himself to such an amazing performance and what it means to him.
 

1) This was a huge PR for you in the Ironman. Talk about your training in preparation for this race and whether it has differed from previous years.

Indeed, this was a big PR for me in an Ironman.  It was around 13 minutes faster than Coeur D'Alene in 2009 but that really doesn't tell the whole story since comparing times on the same course from one year to the next is problematic so comparing one course to another isn't useful. It was certainly my best Ironman race--so, maybe calling it a personal best is more appropriate.  

To address the differences, in training there were many, some big and some small.  The biggest change was that I started working with Paulo Sousa about a year ago which has been very positive and I have learned a lot.  

One big change with Paulo is accountability and making sure I'm doing the right things at the right time and we don't just do something for the sake of doing it.  For instance, if the 4th of July falls on a Wednesday I don't have a long ride on my schedule just because I have time.  I train like I do every other Wednesday.  

2) Would you consider this a perfect or near perfect performance?  Did everything fall into place for you or did you have to overcome any setbacks?

Most triathlons, of any distance, are rarely, if ever a perfect day and Ironman almost always presents an unexpected challenge and IMMT was no different.  Around 90 minutes into the ride my legs started cramping.  There wasn't a good reason for this to happen, I wasn't riding beyond what my training would indicate I was capable of after a hard swim, etc.  But, I told myself that I didn't come all the way to Quebec to ride 35 miles and eat poutine and smoked meat sandwiches so I just kept riding as hard as I could and did my best to execute the race plan.  

The leg cramps on the last time up the climb to Lac Superieur allowed me more time to take in the scenery.  My energy level, however, was good throughout the race.  So, using the word "overcoming" to describe what I did would be wrong--I managed the situation and stayed positive.

The reason I'm so happy about the race was the feeling of hitting mile 13 of the run and having the ability to make a decision to "stay or hold" instead of just surviving.  That was amazing.  In that sense it was perfect.

3) Going into this race, did you believe you were capable of this performance?  Were there any moments leading up to race day or during the race itself where you had self-doubts?  If so, how did you overcome them?

I had a terrible race at Rev3 Portland (which was a month before) where I was kind of flat and just failed to really race and do my best--and really, doing my best is really what it's all about.  I missed an opportunity, mailed it in, and thoroughly regretted it. 

Starting this race I had to do the opposite of what I did at Rev3 Portland and be ready to face whatever challenge with a positive attitude. 

I was confident that I was capable of swimming around an hour, riding my goal power and running for 26.2 miles and the resulting time would just sort of, "be there" and the race would be good.  It's easy to believe when the jets fly over and the gun goes off and much harder at mile 13 of the run.  But I packed a suitcase full of belief.

4) What is your pre-race routine?

I re-read my race plan before I go to bed and once when I wake up in the morning.  I have one or two eggs with rice, some bread with jam, or in this case Caramel Ganache (only found in Quebec), and have a small bottle of EFS, a small bottle of Scratch Labs Everyday Hydration and coffee, tons of coffee.  Right before the gun goes off I recite the key points of the race plan again in my head and then make a joke or two with my competitors. And kiss my wife.

5) What was your pacing strategy for each leg of the race?

I like simple so:

I swim pretty hard but not too hard.

I ride "easy on the hills and steady on the flats". As IM Champion Tom Evans would say.

Once I taper for Ironman, running at goal pace feels pretty easy for the first few miles so I just tried to keep it easy--but I deviated from plan a little and tried to catch the guy in front of me (I didn't) and paid for it the last few miles but held on to my overall placing.

6) Did this race (course and conditions) play to your strengths?  What do you see as your strengths and weaknesses in racing (mental and/or physical)?

I usually have more problems with cramping in hot and humid conditions and it was cool for this race but I cramped anyway--go figure.  It was quite windy on parts of this course which I like but there was quite a bit of steep climbing which I don't like but in an Ironman almost everyone has the wrong approach to the steep climbs which helps me later.

I remind myself that Ironman, after all, is more than the sum of its parts: an "okay" swim, a mediocre ride, and a good run often won't result in an okay race, it will be a GREAT race.

7) It is said that mental strength is just as important as physical strength in endurance events, especially Ironman.  Do you have any mental strategies that you find particularly useful before and during your races?

Ironmans are just really long races where sticking to a plan pays off and going harder than planned earlier in the race rarely results in a better overall time.  The dynamics can be quite a bit different in the Pro field at times, which we often read about, but has very little relevance for Age Group racing where being patient and waiting for the cream to rise is key.  

I try and remember that these races are hard, they're supposed to be, that if I can hold on for this moment the next few moments might get better and I will be going faster.

8) What was your Ironman nutrition plan?  Is this something you've always used or has it been tweaked based on past performances or for particular race conditions?

For Ironman my race nutrition plan is a bottle of First Endurance EFS with two scoops of Carbo-Pro to start the bike then what's on course which is 40oz. of Ironman Peform per hour from the 30 minute mark of the bike until I cross the finish line with some bananas or a gel here or there if I feel like it isn't enough.  I will probably increase the calories a little on the bike next time and have a little more for breakfast.

9) Placing as the 2nd Amateur qualifies you for your Pro Card.  Was this a goal for you and when do you plan to start racing in the Professional field?

My goal was to execute well and that would put me in contention to be one of the top amateurs.  But to be honest, I haven't looked into an Elite card that much. One of the aspects I love about Ironman is being able to race the field whereas racing in wave starts isn't always as much fun. So it's something to consider.

10) What are your plans for the remainder of the season?  What about next year?

I will line up at Leadman Epic Bend for the 1/2 Epic distance and Ironman 70.3 Austin and those will likely be the last two races of the season. 

I am signed up for IM Tremblant 70.3 but have no other plans right now.  Maybe a late season Ironman like Arizona. 

11) What will you do to continue to improve for future racing?

Simple:  I will continue to believe in the training that I'm doing and apply the lessons I learned so far this season.

12) Tell us who supports you.

First, my wife Elisa. 

The Team at VisionQuest (Robbie taught me everything I know about riding a bike fast). 

TREK of Highland Park (KC and the mechanics keep me training and on the road).

The Sponsors of VisionQuest, including Giro, Oakley, TYR, Cobb Saddles, FRS, Transamerica, IBJI, Napleton's Northwestern, SRAM, CycleOps, Gatorade, Speedplay and CLIF bar.

Leon's World's Fastest Triathlon 6/3/12

Some days you just feel good.  I had one of those days and it just happened to fall on a race day... lucky me ;)

With my inaugural Ironman just 3 weeks down the road, my focus in the lead-up to Leon's was more just continuing to build fitness and refine race strategy.  Race week was business as usual except for an easy day on Saturday.  I didn't feel great that week and it was one of those 'just get through each workout' weeks.  I was struggling with heavy legs, low energy and motivation, hip flexor pain while running (something I've been learning to cope with and control... for the most part... since college) and getting accustomed to my new riding position.  I was, however, keeping a positive outlook and knowing that it's all part of the process- there are good days/weeks and bad ones.  You get through the bad and savor the good.  Michael came into town for the weekend and I was really just enjoying my time with him and looking forward to a super fun day on Sunday with the VisionQuest team and all the other racers.

Sunday came with perfect weather conditions and I woke up feeling rested, energized and excited about the day ahead.  VisionQuest had a pretty big showing at this event and, over the past year or so, I've also come to know many of the other local teams and their members.  It kind of just felt like a big party.  Also, having the media there, and Robbie as the commentator, brought a whole new level of excitement.

After picking up my race packet and setting up transition, I went out for a 20' warmup ride and 10' run with Julie.  I had a great time chatting with her a bit while getting loose.  I ran into Shannon after and we headed over to the water to get in a quick warmup there.  We chatted a bit about how we were feeling and I told her that it was strange how good I felt.  I don't usually feel that good on a warmup.  I didn't really know what to make of it.  It was 10 minutes until race start and I felt rushed to just get a few minutes to warmup in the water... not sure why I always put myself in that position :P  But, I did get in a few strokes and the water temperature felt perfect with the wetsuit (66 degrees is what they reported).

Exiting the water

Swim:  We were in the Amateur All-Star wave and had the luxury of going off first.  It was a decent-sized wave consisting of both men and women.  Being an Olympic Distance race and knowing that most racers in this wave are strong swimmers, I positioned myself in the back.  At the horn, it was a washing machine and I did my best to find a position and avoid getting kicked and punched.  After a few minutes, I found a rhythm and made my way around a few swimmers. I hoped to find some feet to follow to help with sighting and maybe catch a draft, but did not have much luck.  I did some zig-zagging on the first stretch.  After the first turn buoy and now paralleling the shore, I got into a better rhythm with sighting and found a more straight line.  I was feeling pretty strong and not at all panicked (as I sometimes get in the first half of the swim).  After the second turn buoy, we were now heading towards shore and straight into the sun.  I was totally blinded and could only sight off the swimmers in front of me.  I focused on pulling hard and keeping my head down, butt up.  I eventually made it to shore in 23:14... 3 minutes or so off the lead women.

Headed out of T1

T1:  With the perfect weather and flat course, it would've been a perfect day to get more practice with having my shoes clipped into my pedals... but, I chickened out and went the rookie way of putting on my shoes in transition.  If I ever decide to focus more on short course, I will be forced to get more comfortable with this. T1 time: 1:46.

Finishing loop 1 of 2

Bike:  A flat course and perfect chance to test out my new riding position.  About a month prior to the race, with the help of the fantastic fitters at Trek of Highland Park, I installed my comfy, new Cobb Saddle and moved into a more aggressive position by lowering the front end. Since then, I'd made several small adjustments to the saddle position... bringing it forward and up.  The day before the race, I actually raised the saddle height just a little more and it felt good.  I finally felt like I found a position where I can take advantage of the aerodynamics and also feel both comfortable and powerful.  A flat course doesn't necessarily play to my strengths, as my small build makes me more of a climber, but I've been working on my cycling power and fitness and feel I've made some gains.  I just focused on pedaling hard and staying tucked.  My power was in the mid-160's for the first 10 minutes and then in the mid-170's to low-180's for the remainder.  It felt hard and I wasn't sure if I'd be able to hold it for the two loops, but I actually got stronger throughout.  I took a lap split after the first half and my average power was 5 watts higher for the 2nd loop compared to the first.  I finished the 24.8 mile course in 1:07:40 (21.9 mph).

Dismount!

Onto the run

T2:  My dismount was pretty smooth and I was quick about racking my bike, putting on my running shoes and grabbing my other goods to don on the go.  T2 time: 52 seconds.

Home Stretch

Run:  As I ran out of transition, I heard Michael tell me I was in 5th place.  At this point, I thought to myself that I'd be happy to run my way into top 3.  My first mile was relatively slow at just under 7 minutes.  Just after the first mile marker, I caught 2 girls and as I passed the second one, she told me I was now in 3rd.  I just love this type of friendly competitiveness!  Now, being in 3rd with still 5 miles ahead of me and my running legs starting to come around, I thought I had a pretty good chance of moving into 2nd place.  I would certainly be happy with a 2nd place finish against this strong field of athletes!  I eventually got her in sight and could see I was gaining on her.  I think it was right around the 2-mile mark that I caught her.  I was feeling really strong at this point and starting to see 6-minute pace on my watch.  I now had a golf cart and camera leading the way for me... which is good because I'm not sure I would've known which way to turn otherwise ;) It was a strange feeling having a camera on me for the next 4 miles... certainly a new experience.  But, I think it helped me to stay focused.  I heard someone on the sidelines tell me the leader was about 1.5 minutes ahead.  I had no idea what kind of pace she was running and whether I had a chance of catching her.  I started doing some math to figure out how much faster I would have to be running per mile to catch her within the next 3 miles.  I saw her on a couple of the turn-arounds and she looked fast and strong.  All I could do was stay strong and focused and run the best possible race my legs would allow.  I saw a couple sub 6-minute splits which reinforced my positive thinking.  Shortly after the 4-mile marker, I could start to see her up ahead and this gave me some hope that I was, in fact, gaining.  I continued to close the gap and eventually overtook just prior to the 5-mile mark... I think. As I passed, I told her great job and that she was strong.  The motorcycle then led me the rest of the way in.  I kept a solid effort all the way to the finish since I didn't know if anyone was coming up behind me.  As I came down the finishing chute, the energy of the crowd just got ahold of me.  There was a finishing tape... I've never broken the tape before!  And then there was Robbie (with the camera crew) and his huge, sincere smile there to greet me.  I couldn't believe what had just happened.  It was really an unforgettable moment for me.  I got choked up and could not hold back a huge smile.  I finished the run in 37:17 for a total finish time of 2:10:51.

Robbie Ventura- bringing even more excitement and energy to this race!

Coach Dan's response via text: "Tapering is overrated" :)

The rest of the morning was super fun hanging out with all the VQers at the tent... recovering with FRS drink, eating pretzels dipped in peanut butter (YUM!), Jen treating us to a post race rub-down and a bonus when VQ was announced as the Coed Team Challenge winners!!!

VisionQuest- Taking home the Cup!

What an all-around great event!  Leon is first class... standing at the finish line to greet and shake the hand of each and every finisher.  I just LOVE these fun, local races.

Ironman Coeur d'Alene 6/24/12

My first Ironman...

I've sat down to write this post about 5 times now.  I honestly don't know where to begin.  This has been more than just a race for me.  In the process, I've been through more emotions than I knew I had and I've learned so much about myself and what I really want out of life.  Way too much thinking and feeling for me :P

When I started this blog in early 2011, my plan was to dedicate 2 years to becoming the absolute best triathlete I could be.  I wanted to find my potential in the sport so I could look back and not have to wonder.  Ironman was not necessarily a goal for me, but I came to the realization at the end of the 2011 season that, if I did want to do Ironman at some point, this was the time.  I was well aware that the training would consume my life and I knew that the community I've surrounded myself with here in Chicago and at VisionQuest Coaching would play a vital role in my success.  The support of my family, friends and loved ones absolutely made this experience possible.

Me and Michael

I want to start by giving thanks.  First and foremost to Michael... I constantly get reminders from people of what a great guy I have.  Trust me, I know!  Michael has been nursing a running injury for almost a year now, which would bring anyone down.  But, he never complained and was nothing but supportive of my long training days, weeks and months in my quest for Ironman.  In the last couple months of training, I was so overwhelmed by the volume and struggled with the decision each weekend of whether it made sense to travel out to D.C. to see him.  A couple times I even wasted 4 hours of my day traveling to the O'Hare airport just to have an emotional meltdown and come right back home. Michael would always take the pressure off me.  I knew he wanted me there, and I wanted to be there, but he cared too much about my well-being to put me through the extra stress of standby travel.  I'm actually getting choked up writing this and thinking back to just how supportive and amazing Michael has been throughout this entire process.  I feel like the luckiest girl out there ;)

I also want to thank all of my training buddies, especially Shannon and Katie, without whom those 5+ hour rides would've felt a whole heck of a lot longer!  And thank you, Shannon, for the many days you got me out the door and to the pool... your effortless swim stroke inspired me and surely had an effect on my improvements in that aspect.  And to Ken-Ichi, you got just as excited about my Z4 running efforts as you did about your own.  That positive reinforcement would ring true in my head for the next session and keep me focused on the task at hand.  Thanks to everyone who tracked me, texted and called to wish me a great race and to congratulate me on my finish.  Your gestures have more meaning than you realize.

A huge thank you goes out to my Physical Therapist, Mike Kelly of NovaCare, who fit me in for three sessions in the last couple weeks before my Ironman when my hip injury decided to resurface. Mike has fixed me up right before my last three 'A' races without fail (I probably wouldn't have to visit him this often if I kept up on my prescribed exercises :P).  I recently found out he is sometimes referred to as 'Magic Mike' and that does not surprise me in the least.  He is, hands down, the best Physical Therapist to ever work on me- professional, personable and darn skilled!!!

Relaxing pre-race at Dave and Emmy's

Thank you Dave and Emmy (and their house guests, Ronda and Sam), for opening up your beautiful home to me and making me feel so welcome.  For offering a ride on race morning and for coming out to see the start and taking such great pictures!  You truly helped to make this an unforgettable experience for me.  I am overwhelmed by your generosity and kindness.

Saturday swim with Veronica, Elisa and coach Dan

To my coach, Dan, I am, without a shred of doubt, in the best shape of my life.  I went into this race with complete confidence in my fitness level.  Your solid training plan got me there.  I knew it would.  Under your guidance, I have gotten to a level higher than I could have imagined.  My confidence and comfort level in the water is leaps and bounds from where it was when I first started training with you.  I never thought I would ENJOY swimming.  When I signed up for Ironman last August, the scariest thought for me was the swim.  When I toed the line last Sunday, it was the part I was most excited about and set the tone for the entire race.

Lastly, my family... Mom, Dad, Margaret, Jen and Lindsay... thank you for getting so excited for me and wanting to be there.  For the record, Michael and my entire family wanted to be at the race to support me, but I thought it was too much money and travel to put on others just to see me race.  It wasn't until I actually arrived in Coeur d'Alene that I realized what a huge deal this experience was and that I needed emotional support.  Each and every one of them immediately started doing research to try and swing a last minute trip across the country.  Thank you all so much!!!  It means more to me than you can imagine just that you WANTED to be there.  I feel so loved ;)

Race Report:

2600+ athletes lined up for the swim start

Swim:  It was a beach start.  There were ~2600 athletes piled onto shore.  As directed by Dan, I lined up on the far left in the front.  The plan was to swim on the inside of the buoy line.  This being my first mass swim start, I was expecting the worst.  We were all just hanging out, watching, as the pros were coming around for their second loop.  We got a 1 minute warning announcement and then, all of a sudden... Boom!  I don't think I was the only one who was completely surprised at the sound of the cannon.  I heard a couple of "oh $h*t's" as we all ran and dove into the water.  I started swimming hard and was totally shocked by the fact that I was not getting beat up.  I was completely surrounded by green and pink caps and fast-moving arms, yet I felt like I had my own space. The water temperature was somewhere in the mid-to-upper 50's and did not feel too bad.  Sure, my feet were numb and the water felt cold... but, I was comfortable.  All I could think was... 'this is not bad at all!'  Before I knew it, I was rounding the first turn buoy, made the short 150 meter stretch to the next turn buoy and then started back towards shore.  On the return stretch, I swam wide... not on purpose, as I usually have the tendency to drift to the right in open water swimming.  I could see everyone to my left on the buoy line and corrected a little that way.  I found feet a few times, but for the most part, I was on my own.  It was easy to sight back towards shore with the overcast sky and the large, red blowup thing on shore (where the timing mat was).  The swim seemed to be going by so fast.  As I got closer to shore, I could hear the music, announcer and spectators.  Very exciting ;)  I exited the water and saw the clock reading ~37 minutes for my first loop... not bad!  This was about what I expected and as I ran around and jumped back in the water, I was thinking a 1:15 sounds respectable for me.  I would be happy with that.  And then the chaos started.

First loop of the swim

Apparently the wind had picked up quite a bit.  The current was moving towards the shore and the water was very choppy.  I found myself in a terrible position... I got kicked in the gut, punched in the face and I was sucking in huge gulps of water with every breathe.  I started choking and couldn't breathe.  I stopped to try and cough it out, but everyone was swimming over me.  I tried crossing over to the far left, but that was not any better.  Then I tried swimming to the far right with no reprieve.  These were seriously scary moments for me and I went into survival mode.  I just started swimming again and told myself I just need to keep going and get through this.  I eventually made it to the turn buoys and once I started the stretch back towards shore, it was better.  I could feel the current aiding me on the return.  I felt I had lost a lot of time after what I just went through, but I still felt strong and was swimming hard.  I exited the water with a swim split of 1:11:50!!!  I was totally shocked and excited!

T1:  Brrr!  My hands and feet were numb.  I pulled off my caps and goggles and started pulling off the top half of my wetsuit.  As I ran by the wetsuit strippers, one of them called me over.  Normally I just bypass and do it myself, but I knew with how cold I was that these guys would do a much better job.  Sure enough, he pulled the wetsuit off in one quick swipe!  I told him he rocked, grabbed my wetsuit, rolled it in a ball, grabbed my Bike Gear bag and ran into the changing tent.  I sat down on the first chair available and a volunteer came over to help me.  She dumped my bag and I asked her to help me put on my arm warmers as I tried to put on my socks and shoes.  I was moving very slowly.  Numb and shaking.  We eventually got it all done.  I thanked her, ran out of the tent, grabbed my bike and off I went.  Time: 4:37

Bike:  Again, brrr!!!  The sky was still overcast with light drizzle, the wind was blowing, the air temperature was barely 60 degrees and I was soaking wet.  The first 1.5 hours on the bike were miserable.  I was shivering uncontrollably and my feet were numb.  I wanted the sun to come out so bad.  That's all I could think about.  I pedaled, drank and stayed tucked.  The first hour on the bike was relatively flat with a couple short climbs.  I was looking forward to that first big 2-mile climb so I could warm up a bit.  As I started up it, I recognized Katie (fellow Chicagoan and training buddy) up ahead.  I rode alongside her for the majority of the climb and we talked about how cold it was and how brutal the swim was.  She looked strong and steady and I knew she was going to have a great race.

Finishing up the first loop on the bike

The sun started to come out shortly after that climb and I was starting to warm up.  I regained feeling in my left foot about 2.5 hours in.  I was drinking about 1 bottle per hour of Ironman Perform and also supplemented with 1 sleeve of shot blocks spread out through the middle few hours on the bike.  The amount of calories seemed right on (~210 calories per hour for a 42% replacement... I averaged 141 watts), but because it was so much cooler than anticipated, I think I could have relied a little less on liquids and more on solids.

Anywho... I was feeling good on the bike.  I finally got feeling back in my right foot about 4 hours in and eventually threw out my arms warmers.  Everything was feeling really good.  The saddle was comfortable.  The aggressive aero position was comfortable.  My legs still felt strong.  The power numbers were right where I anticipated.  I stayed steady throughout and my mind was filled with positive thoughts.  On the last out-and-back, I started to get curious of my position.  As I was approaching the 90-mile mark before the final turn-around, I started counting the amateur women in front of me that were passing in the other direction.  I counted 15 or so.  They all looked powerful and strong.

Finishing up the 112 mile bike ride

On the return stretch, heading back into town, I finally passed the 110-mile marker.  What an amazing feeling that was.  I couldn't believe I only had 2 miles left.  I was surprised at the time, as I felt like I was riding a solid race and anticipated 5:30-5:45 bike split, but I finished in 5:51:18.  That didn't bother me though because my power and perceived exertion is most important.  I felt completely happy with my performance and was ready to finish it off with my strongest discipline.  I rolled into transition and Michael yelled my name and snapped a picture.  I was so excited to see him!

Side note:  2 days before the race, I got really emotional and wished Michael was there.  He barely hesitated, booked a flight and was at Dulles airport the next day.  I was SO excited that he was coming, but... his flight was cancelled, another one was delayed and he wasted the day at the airport and never made it.  Now, we're both sad.  Then... he bought another ticket for the next day!  He landed in Spokane at 11:45 a.m. on Sunday and made it to CDA in time to catch the last half of the race :)

T2:  Volunteers were AMAZING!  They grabbed my bike from me, handed me my Run Gear bag and I ran into the changing tent.  Again, I sat down on the first available chair.  A volunteer came over to help.  She was awesome!!!  Totally on top of it.  I changed my socks and shoes and she turned on my Garmin so that it could start finding satellites.  I grabbed my gels and visor and was out of there.  Time: 1:15

Heading out of T2 and onto the run

Run:  As soon as I ran out of there, I saw Michael in his green shirt.  I gave him a big kiss and said, 'I love you so much!".  He was totally shocked by this since that's not my usual M.O. while racing.  But, this was more of a celebration for me at this point.  I was so happy with how my race was going and I felt so confident that I was just going to polish it off with the run.

Once my Garmin found satellites, I saw I was doing 7:45 pace... just as planned.  It felt easy, as I knew it should.  I had two gels tucked into my pockets and carried a third.  The energy of the crowd as you run through town is amazing!  I may have gotten a bit sucked in as I had a few faster mile splits.  The run course is two out and backs on the same portion as the beginning of the bike course.  It's pretty flat through town and then a couple ups and downs.  I was feeling good and took water and Perform at the aid stations.  A few miles in, a bicycle carrying the sign 'First Female' was riding alongside me.  In my happy, delusional state, I thought, 'surely I'm not leading... I know I counted several women ahead of me???'  Ha!  The fact that I was delusional enough to even have that thought gives you an idea of how cloudy my head was at that point ;)  And then Meredith Kessler pulled up alongside me.  The ACTUAL first female.  She looked strong and I said "great job!" as she pulled away.

At about the 8 or 9 mile mark, I just couldn't stand the thought of Perform anymore.  But, I didn't want anything solid.  So, I grabbed Coke and decided to give that a try.  This is when my day turned sour.  Shortly after that, I started getting pretty severe GI issues.  My stomach hurt and I felt nauseous.  The pain permeated to my lower back- a pain I've never experienced before.  My pace slowed.  I knew that GI issues was a possible deal breaker for me in the Ironman, but with how good everything was feeling to this point, I thought I was in the clear.

Coming back into town after the 1st loop

I shuffled through town at about an 8:30-9:00 pace.  I saw Michael and Dan.  I told them I was hurting.  Dan said that I was doing good and to just keep running.  Never stop running.  I really wanted to follow direction, but knew I probably wasn't going to.  The pain was getting worse by the minute.  I couldn't stand the thought of any nutrition besides water.  I took that at the aid stations.  My pace slowed even further to 10:00-10:30.  My ego was crushed and I felt like my race was over.  At about the 16-mile mark, I walked :(  After a couple miles of walking, I got passed by another guy walking.  He was walking a lot faster than me and we chatted a bit.  He got me moving faster.  He told me that he was a runner and this was super rough on his ego.  I said, "me too!"  After a couple more minutes he said, "ready to start running again?" and I said, "I'll try."  I ran very slowly for a couple minutes.  I unzipped my race suit and lowered my race belt around my hips to take any pressure of my stomach.  Once I reached the next aid station, I walked through it and just took a little bit of everything.  I was so hungry and just hoped that something would make me feel better.  I had pretzels, orange slices, grapes, bonk breakers, water.  Another mile or so down the road I decided to pop into the port-a-potty.  I peed... A LOT!  And then someone offered me warm chicken broth.  That sounded good.  Within a minute or so after taking that, I was magically better!  I couldn't believe it... all the pain was gone!!

On the home stretch

Now at ~mile 20, I started running again.  I felt good.  I started running faster.  My watch is reading 7:45 to 8:00 pace.  Going uphill.  I felt amazing.  My legs were strong.  I was flying.  I started doing math to see if I still had a chance at breaking 11 hours (or 4 hour marathon).  Realized it was not possible.  But, I decided to just have a fast final 10k.  I wanted to recover as much as I could.  As I approached town, I picked it up even more.  I looked down at my watch and I was running sub 7:00's.  As good as it felt to be running this fast at the end of an Ironman, it crushed me at the same time.  It just reaffirms the fact that I did not race to my potential.  I crossed the line with a run split of 4:09:06.

Feeling the energy of the crowd!

I finished in 11:18:06.  10th in my Age Group, 25th Amateur and 33rd Female.

Although the result was a disappointment, the experience as a whole was incredible.  I'm glad I did the Ironman and I'm glad I did THIS Ironman.  I've grown so much from this experience, both as an athlete and as a person.  I feel like I have unfinished business in Ironman, but I am undecided as to whether I will actually DO another one.

I'm looking forward to having fun with some shorter distances (Chicago Triathlon up next), supporting my fellow athletes and living the good life ;)

I am an Ironman

Galena Triathlon 5/19/12

There are pros and cons to doing the same race two years in a row. The pro... you know what to expect. The con... you have expectations.

This race is the unofficial start to the Chicago area triathlon season. Last year, I came into this race as an unknown and with little pressure placed on myself to perform. Nerves were fairly low. The weather and logistics created some excitement, but, for the most part, I was able to just go out, do my thing and have a great time. I came out with a second place finish that was merely icing on the cake to a great weekend. This year, I have to admit, I felt a little pressure. And it was mostly just pressure I put on myself. Knowing that this race plays to all my strengths... hills, heat and a relatively short swim... and knowing how hard I've worked to improve over the past year, I was secretly hoping for the win. But, at the same time, I knew there were some fasties out there and I would certainly need to work for it!

Along with the difference in nerves and expectations, race day conditions were also just about opposite from last year: The water was a comfortable 70 degrees, compared to last year's 60 degree frigidness. The day was sunny and warm, compared to last year's cool and cloudy/rainy morning.  And to go along with the theme... my race tactics seemed quite a bit different, as well.

Me and Michael just before the swim start

Swim:  One of my 'immeasurable' goals for this season was to become confident and strong in the water to the point where the race starts at the sound of the horn (or cannon), NOT when I exit the water. I lined up at the front of my wave and, at the horn, I sprinted to the water and went out hard for the first 30 or so seconds and swam with the front pack. Unfortunately, I soon got dropped. And as soon as I lost the feet, I lost my ability to swim a straight line. I was blinded by the sun and swimming too wide and kept having to correct towards the buoys. Not efficient. But, keeping in mind that this is only a 10 minute swim, I stayed focused and knew that I needed to remain confident in my abilities and not let this setback bring me down. I kept a strong and steady stroke and eventually got into a rhythm by the time I hit the back stretch. After the last turn buoy, and swimming towards the exit, I was all by myself. I wondered if I was going the right way. I looked up every once in a while, but didn't catch much of a picture because it was so sunny and bright. I eventually exited the water and saw Michael cheering me in ;) Time: 10:16... surprisingly a few seconds faster than last year despite the issues. Not quite what I was hoping for, but moving forward.

T1 was not bad, not great. I struggled to get my wetsuit over my timing chip and then wasted a few seconds wiping rocks off my feet before putting on my bike shoes, helmet and sunglasses. Time: 1:39.

up, up, up, up, up...

Bike:   Here is where I was looking for the biggest improvement from last year. I've been training hard on the bike and after a solid week of riding last month at Trek Travel/VisonQuest ride camp, I was hoping to see some results. My other 'immeasurable' goal of this season was to grow some cycling legs... Thunder Thighs, if you will.  It's not too noticeable to most people, but I've gained a solid two pounds of what I believe to be muscle ;) That's ~2% body weight, so I'll take it! The bike started fine as I was sharp enough on race morning to put my bike in an easy gear to get going up that first hill of 12% grade. And then it was a series of 8-10 climbs at 30-90sec each (with respective descents following), i.e. ALOT of shifting. Problem here: I was hesitant to shift into my small ring. On the warmup, I dropped my chain while shifting to the small ring and didn't want to run the risk of that happening during the race... not a great course for staying in your big ring :P But I did for the first series of hills. I had a few spikes at 280-300 watts, but for the most part I was able to keep it in the Zone 4 range, albeit at a lower cadence. I knew I unnecessarily burned some matches and that this could affect how my legs would hold up for the run, but I just thought that it's less than an hour ride and less than a 30' run, so not QUITE as big a deal. Eventually, though, I hit the long, steep climb about halfway through the course and I very carefully shifted to the small ring... SUCCESS! I did not drop my chain and I was able to ride the remainder of the course at a steady power of 170-200 watts and cadence of 90-100 rpm. Because it was not raining or too windy, and also because I've gained a little more confidence in my bike handling, I was able to ride more aggressive on the descents and take advantage of the aerodynamics of my Speedy Concept. The last couple minutes were a steep, winding descent and I took advantage of the last bit of speed before getting out of my shoes and dismounting at the line. Time: 48:57... ~1.5 minute improvement over last year.

T2 was fairly smooth at 1:18

down, down, down, down, down.

Run:  One word: THIRSTY! As I mentioned, it was a warm, sunny day. My one bottle of fluid on the bike went quick and I rode the last 5 miles drink-free. As soon as I exited transition, I grabbed some water from the wonderful volunteers. But alas, it was just a tease. I got a few drops in my mouth that just left me wanting more. I started down the first hill on the run course and saw Shannon Moore to my left riding into transition.  I cheered her in and she let me know there was a girl about 200 yards ahead. The downhill quickly transitioned to an uphill and I just focused on staying strong and hoping my heavy legs would come around. I certainly felt a lot heavier on this run compared to last year... maybe it's those 2 extra pounds :P At the top of the first hill, I saw John Naab standing there with his bike and water bottle. He was a fantastic spectator picking out all the VQers and calling us by name. But, all I could focus on was his water bottle. I wanted to grab it and squeeze all of its contents into my mouth. He told me to pick 'em off one by one. I passed a couple girls and then saw Kristy Juno up ahead. She looked like she was running fast and strong. I didn't seem to be gaining much on her... I would start to gain a bit up a hill but then she'd fly down the backside. Eventually, I caught her and told her she looked strong and to keep it up. There were some great spectators on the sidelines and they yelled "First Female!" as I went by. I was obviously very surprised to hear this as I looked at them and said, "Really? There's no more???"  "Nope, you're it.", they said. Now I was running scared. I knew there were some fast Females in the 35-39 Age Group, as well as the 40-44, that started in the waves after me. So, I was still not in the clear. The last couple miles were mostly downhill and my goal was to push it and finish with nothing in the tank. That was my biggest disappointment last year when I crossed the finish line hardly breathing because I didn't go fast enough on the downs and the finish line just snuck up on me. This year, I knew to expect that and, on top of the fact that I just wasn't feeling as fresh, I was pushing hard and putting on the hurt. I saw Chris Meewes and Connor Shannon cooling down as I cruised down the last hill towards the finish. They told me the finish was just about in sight as I kicked it into my final gear. I proudly crossed the line with an empty tank. Time: 26:21... a few seconds slower than last year, but I was definitely working harder so I'm fine with that.

With Katie Culp Reget and Shannon Moore at the finish

With Michael after the finish

11 a.m. on Saturday. The race is complete and we still have the entire weekend ahead of us... Saturday races rock!!!

No one was quite sure when the awards/food started and what to do until then... but, eventually someone came up with the bright idea of getting Frappuccino's- YUM! This is my usual post-race treat. Usually, it's a big treat because I ward off all caffeine and sugar in the week leading up to a race. However, with this race being so short and smack dab in the middle of a big IM training block, I didn't have the will power to do that ;) I almost needed my coffee fix at this point.

VQ Project Blue- representing, celebrating and collecting harware

Top 3 Overall Females

The afternoon came to a nice close at the Awards Ceremony. Plenty of energy from all the tight-knit teams. Music, food and drink. Always a nice reminder of what this stuff is really about... fun, friends and health! Oh, and maybe a burger and a beer ;)

We had many VQers collecting medals and it was an exciting surprise to hear my name called as the First Overall Female with a time of 1:28:29... 2+ minute improvement from last year. Making gains, but always learning ;)

Topping off the weekend with a Sunday long ride with the girls!

Thank you to all theVisionQuest and VQ Project Blue Sponsors: 

Trek of Highland Park- Friendly and efficient service every time I stop in... you guys rock! 

Cobb Saddles- Thank you for helping me find the saddle that I can ride in comfort! 

Giro- Hands down, best helmets ever!  My Giro Advantage is fast on race day and my everyday training helmet is light and breathable for those long, hot rides! 

Oakley- Comfortable, light sunglasses that fit my face and protect my eyes from sun and debris! 

TYR- Perfectly sized transition bag to fit all my racing needs and keep me organized! 

FRS- Healthy Energy to get me through my long training days... and it tastes good, too! 

 SRAM, Napleton's Northwestern and IBJI Sport Medicine-  We are proud to represent you and could not be more appreciative of your support. 

Ironman 70.3 Texas 04/01/12

The first race of the season is under my belt. This was a great opportunity to race against a stacked field and check my fitness, race strategy and mental strength. As always, I came in with some clear-cut goals that were realistic and a bit of a stretch. This kept me focused and motivated to fight through 4 hours and 45 minutes of pain and misery. I executed, met a few of the goals and came out with an understanding of what to work on for my next big go!

First time traveling with the bike bag

The weekend lead-up to the race was stress-free and enjoyable. I flew into Houston Friday morning. My bike (in its bag) arrived safely and I got my rental car with a free mid-size upgrade! The drive down to Galveston was easy and my hotel was right off the highway just a couple miles from the race site. The hotel, Candlewood Suites, could not have been more perfect. I am not a good sleeper, so am a bit finicky with my sleeping arrangements. The bed was comfy, pillows were perfect, air conditioning got nice and cold for sleeping and you could set the fan to run constant instead of kicking on and off all night. Best of all, there was a full kitchen, which I came prepared for with all my groceries ;) I put my bike together, picked up my race packet at the expo, had a home-cooked meal and slept like a baby on Friday night.

Practicing my volleyball serve post shake-out

Saturday morning was a nice little shakeout- 25 minute ride and 20 minute run on the course followed by a 10 minute swim in the ocean. I felt good. Had a big breakfast at Denny's of pancakes, eggs, ham and english muffin. Then it was just relax in the room for a bit, head back to transition to rack my bike, homemade dinner at the hotel of pasta and grilled chicken and then asleep by 8:30pm.

I woke naturally at 3am on Sunday morning. 6.5 hours the night before... I'm happy with that. Breakfast was a banana, applesauce, Gluten free bagel with peanut butter and honey and 2 hard boiled eggs... about 600 calories total. The race weekend was going smoothly so far and I didn't start to feel any nerves until arriving at transition on race morning. I had confidence in my fitness and race strategy, but just started to worry about the uncontrollables... getting my goggles knocked off in the water, flat on the bike, etc.

Showing off my afro thanks to 90% humidity

The pros start at 7am and my wave F30-34 went at 7:45. I took in a caffeinated Powerbar gel about 20 minutes prior.  

Swim:  It was a deep water start. A few minutes before the horn, the 115 women in my Age Group jumped off the dock and found a position at the start buoy. I positioned myself on the front line about 3/4 of the way to the outside. I know I'm not the fastest swimmer there, but the plan was to go out hard and stay close to the front pack. At the horn, I did just that. The water was fairly calm and I found a groove. I was able to focus on a powerful and efficient stroke just like I do in the pool. As usual, I had no idea where I stood in the group, but felt like I was in a good position. I did an ok job with sighting, made the first turn buoy with minimal contact and then it was the long leg parallel to the shore. There must've been a small current because I kept finding myself drifting towards the shore (to the inside of the buoys). I started passing the men from the wave prior and that took some energy to get around them without being kicked or punched. Finally, I reached the second turn buoy and it was just a short swim to shore. I started to pull a little harder and increase my turnover and finally reached the ramp.

Swim Exit

I exited the water in 35:19 (1:49/100m) and 15th in my Age Group.

T1:  As soon as I got on land, I started sprinting towards transition. My T1 times are usually not the fastest and my goal was to get it there. I started stripping my wetsuit down to my hips and pulled off my cap and goggles. Once at my bike, I got the wetsuit all the way off, helmet and sunglasses on, shoes and race belt on, grabbed my bike and ran.

T1 time 2:15. Not bad... it could've been faster if I had my shoes clipped in to my bike, but with the windy conditions I didn't want to mess with trying to strap my shoes on the go. I had a problem with that at St. Anthony's last year and it cost me precious seconds.

2nd race on my Trek Speed Concept 9.5!

Bike:  This is a flat out and back course along the seawall. The winds were a headwind/crosswind from the left on the way out... mostly steady with some gusts. I felt stable (not going to get blown over), but my speed and power was relatively low. To make matters worse, I couldn't find the right gearing. I typically race at ~93rpm. But, with the flat course, I was stuck in one gear and it was either 85 rpm in a harder gear or 100 rpm in an easier gear. I did not like either of these, so just toggled between the two throughout the race. I focused on staying tucked, keeping 4 bike lengths to avoid a drafting penalty and just pushing hard. I was passing people the whole way out... got passed by some men, but no women. My power numbers were lower than I would've liked, but my perceived exertion was fairly high. My glutes and hip flexors were burning from the get-go. And, with over 2.5 hours in this tuck position, there was no relief. It was uncomfortable and I was not enjoying myself. But, my motivation was high. I had my eye on the prize and despite how much pain I was in, I just kept believing in my fitness and told myself that my run will be there. My nutrition seemed fine. Pretty simple... I had 200 calories of Infinit in my front bottle and I refilled with Ironman Perform at each Aid Station, so ended up taking in ~700 calories (4 bottles of fluid) throughout the bike course.

I reached the turnaround in 1:25:02 (19.76 mph). Heading back with the wind now from the right and slightly behind, I was looking at 25+ mph for the first bit.  Aaahhh... thank goodness! I started to enjoy myself a little thinking about how quickly this second half would go. But, it didn't last. I don't know if the wind shifted, but for the majority of the return I was looking at ~23mph.  My power numbers remained the same throughout.  At least I was being consistent and hanging on. My glutes and hip flexors were still on fire, but I just focused on a smooth, powerful cadence and kept believing that my run will be there. I had never hurt this much on a 1/2 Iron bike course before, but kept my motivation and confidence.  I reached the turnoff from Seawall Blvd and then just a few minutes of rough side roads to transition.  I kept hammering through until I recognized the area. Got my feet out of my shoes and approached the dismount line.  I started to slow, swung my right leg around the back and hopped off to start running. This was dramatic, as my legs were so locked up (and I may have had a little too much speed still) that I nearly fell. The volunteers all let out loud gasps as I tumbled forward and caught myself. "Nice save!", they yelled.

Bike split 2:37:31 (21.33mph) and now 4th in my Age Group.

T2:  I started running with my bike and my legs felt so disconnected from my body. I had no clue if I was sprinting or shuffling. I racked my bike, took off my helmet and put on my socks and shoes, grabbed my visor and watch and swung my race number around as I ran towards the transition exit. I wish I had thought to take a seat for a second like Lance and some of the other pros ;)

T2 time 1:42.

Run:  My Garmin took a few minutes to find satellites as a wondered how fast I was running. My legs felt so foreign. I typically run my first mile of a triathlon a little too fast, but this time I thought for sure that I was slogging along at an 8 or 9 minute pace. This made me a little nervous, but I was patient and confident that my legs would come around. Once my Garmin found the satellites I noticed that I was actually running a 6:40 pace! Wow- surprising. My goal was a 1:28 run split, so this was not far off. For the first 1/2 of the run, my mile splits were all between 6:35 and 6:45. It was hot, humid and windy. With a 3 loop course, it got pretty crowded with runners and hard to get nutrition at the aid stations. I took in water about every mile and threw some ice down my top. I also took in Perform at most aid stations to get some calories. Mile 9 is where I usually start to really feel the pain... it's kind of like mile 22 of a Marathon. I saw a 6:49 and 6:53 for mile 7 and 8.  I started to do the math and told myself to just keep it under 7 minute pace. Mile 9, 10 and 11 were 6:55, 6:36 and 6:56... obviously affected by headwind/tailwind portions. I felt a huge blister on the bottom of my right foot from my soaking wet socks rubbing on my orthotics, but just ignored it. With just a couple miles to go now, it was time to dig deep and start pumping my arms for a strong finish. Mile 12 @ 6:43 and the last 1.1 miles at 6:33 pace.

I crossed the line with a run split of 1:28:20 (6:44/mi).

Hand-crafted Hardware

My overall finish was 4:45:07. 2nd in my Age Group, 5th Overall Amateur and 28th Female.

The end result was slightly off from my goal, but I did the best I could with my current fitness and the race conditions. I'm proud of the effort I put in and I know what I need to work on moving forward. Looking back, I think I could've swam a little faster... I think I've made some great improvements in my swim technique and fitness, but I'm still learning to find that comfortably hard effort in the open water. But, in reality, a minute or two faster in the water would not have made much of a difference in my overall result. As far as the bike, I just need more time in the saddle. My marathon focus last fall definitely hurt me there. Hopefully cycling camp this month will help with that. I'm happy with my run- that was right where I wanted it to be. It was painful, but I gutted it out.

The weekend was a blast! I had a great time traveling solo, doing my thing and meeting fantastic people along the way. I love this sport and I love racing!!!

Scheduling Life Around Ironman Training... or Vice Versa

Up to this point, I've only posted about my race experiences. But, the training is where a lot of the good (or at least important) stuff happens. And a lot has happened over the past few months since finishing my Marathon and putting the focus back on triathlon. Ironman is a new and exciting challenge for me. I was very hesitant about whether this was something I wanted to tackle. Now that I am 3 months in with still 3 months to go, I am feeling confident that I made the right decision.

They say that you should spend your off-season focusing on your weakest discipline... so, for me, a 3-month running focus was probably not following that rule. But, I couldn't help myself... I wanted to capitalize on my fitness. After the Marathon, I was feeling a little burnt out from running, but found great joy in swimming and cycling. Things really started clicking for me in the pool and on the bike. Maybe the break was actually just what I needed!

Indoor/Outdoor pool at Tri-State Athletic Club in Evansville, IN
(my Wednesday pool for the month of February)

Swimming:  I have to say, swimming was never my favorite sport. When it came to triathlons, I got through the swim, but never much enjoyed it. Well, that all changed about 3 months ago. A switch had flipped and all of a sudden I was enjoying my swims... looking forward to them, even! I was seeing a bigger picture and had a heightened awareness of all the mechanics involved. From then on out, every swim was completed in full (no more cutting it 400 meters short because I was cold or tired). And every swim was completed with focus. There is always something to focus on and correct- rotation, body position, high elbow, catch, reach... but, for me, the most important seems to be TIMING and HOW MUCH WATER I'M PULLING. When I focus on these 2 things, my times drop. All last year, Dan didn't have a whole lot of feedback on my stroke technique except... "You need to pull more water!" If you look at the Swim Smooth website, I'm pretty sure I would be categorized as a 'Bambino'... decent technique, but kind of wimpy ;) You can't imagine my excitement when I finally realized what it felt like to actually pull more water. And it wasn't necessarily that I had gotten stronger, but more that I got the 'feel'. Once I realized that I had the ability to become a faster swimmer (read: fastER, not fast), my motivation to get in the pool increased ten-fold. And with that, my fitness began to increase. Now I am pulling more water and maintaining that for longer periods. My confidence to complete the 2.4 mile swim is night and day from where it was just a few short months ago. Now, swimming laps in a calm pool lane is much different from the open water, crowded triathlon swim. I'm looking forward to seeing how the times and confidence in the pool transfer to that of the open water.

My lucky day riding next to 4X IM Champ, Heather Wurtele 

Cycling:  The bike is my middle ground. I do not dominate but I can hold my own. I'm hoping to change that. The bike leg of a triathlon is proportionately the largest and the time when you can gain or lose the most. I've been spending the past few months learning how to hurt on the bike. Of course, during the Ironman I don't intend to hurt on the bike because it's a long race. But, right now I want to push beyond my comfort zone. I want to get to a point where I'm seeing higher numbers with the same or lower effort. Again, this has been more about focus and mental strength than anything else. I don't watch movies or chat with my training buddies during Z3 and Z4 work on the computrainer. I stare at myself in the mirror and tell myself over and over how bad I want it. I focus on a smooth, strong pedal cadence and I visualize the race.

Outdoor ride with Elisa and Dan (Dan behind the camera)

With the spring weather starting to break, I finally got outside on my tri bike for the first time since last season. It was humbling riding with Dan and his wife, Elisa. But, it was just the kick in the pants that I needed and I was happy to be able to keep them in sight for some short periods. Plus, I always learn something when I ride with them. This time I learned what a huge difference the front wheel makes when riding in gusty winds. With my deeper rim, I spent a good portion of my energy trying to stay upright. Then Dan swapped front wheels with me and I immediately noticed a huge difference and could then focus on riding hard without worrying about falling over. Good to know. I'm also looking forward to cycling camp next month to continue to build fitness, bike handling skills and to just plain have FUN!

Functional Strength with Michael in Duck, NC (Outerbanks)

Running:  This has always been my comfort zone, but it took some time to get my running legs back after the Marathon. It was a good month of heavy-leg syndrome before I started to feel good again. These past couple months, Dan has built me back up to about 5 hours (or 35-40 miles) of running per week with a gradual increase in time at intensity. I've been successful at keeping the injuries at bay by keeping the focus on recovery, short sessions of functional strength and Physical Therapy exercises and just staying in tune with my body and listening when it doesn't feel quite right.

Normatec Boots recovery session after a Sunday ride!

To date, I've built up to 19 hours per week of training. Depending on my work/travel schedule, some weeks have been more manageable than others. I'm fortunate in that I have the flexibility (for the most part) to build my work hours around my training plan. But still, there are only so many hours in the week. I make sleep the top priority because without it I can't perform, I can't recover and I'm certainly not a fun person be around. My motivation has remained high and that gets me through those days when I just don't know if I have it in me. On those days, it's just a matter of getting the workout started. Once I get warmed up, I can usually pull it together.

This is certainly a lifestyle. I'm grateful to have Michael to share it with, as well as all the amazing friends I've met along the way. And, of course, the support of my family... they may think I'm crazy at times, but they always cheer me on and celebrate my accomplishments. I'm one lucky girl.