tag:blogger.com,1999:blog-34497653983093694232024-03-13T07:52:59.767-07:00Czech Chick taking on the Triathlon Worldczechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.comBlogger99125tag:blogger.com,1999:blog-3449765398309369423.post-60058840853306583522017-10-29T19:30:00.001-07:002017-10-29T20:29:44.960-07:00Kona tales 2017 <div class="MsoNormal">
<span style="background-color: white; font-family: "times new roman" , serif; font-size: 16px;">To say that I am disappointed would be an understatement. A day hasn’t gone by without me thinking about “what if”. I was fit, I felt the best I ever felt, and I know I had a legitimate chance to contend for the podium and a sub 10 hour finish. I have no idea where the side stitch(es) from hell came from, but I do know that until then, I was feeling great. There were no warnings signs. It just happened. Until mile 80 of the bike, I was on pace for the fastest amateur bike split by a descent margin (5:06-5:08 vs. 5:13). Had I been able to fuel properly, I would certainly set myself up for a faster run too, but I digress. Kona 2017 is history and this is how it all went down. </span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">Let's back up a bit. I had the
opportunity to arrive on the island 2.5 weeks before race day, which gave me a
chance to acclimate to the heat and humidity of Kona. Unfortunately I was
fighting some sort of a sinus infection for the first few days so training
(against my liking) got off to a slower than planned start.</span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">I did kick off my first morning on the island with the tradition of Lava Java breakfast</span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">Once feeling 100%, my
final prep was off to a great although very HOT start. My swimming was going
well. </span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">My cycling legs were ready
to play, and I felt as comfortable as one can in the variety of head/tail &
cross winds that Madame Pele was dishing out on daily basis. </span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">My running legs
were getting there as well although I did cut a few longer runs a bit short because the heat was plain sweltering and there was no reason to dug myself
into a hole I couldn’t climb out of pre-race.</span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">The week before race week
flew by fast, and with that the small quiet town of Kailua-Kona was turned into
a “shirts are optional, speedo’s are preferred” spot for triathletes from all
over the world.</span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Just as fast as my first
week on the island went, pre-race week went by even faster! </span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">I got a little
taste of what pro triathletes go through, and took part in a couple of
photoshoots/interviews and even started my first biological passport! Yup - I was picked for drug testing (blood). After just watching the documentary "Icarus" this was actually a very cool experience. What wasn't so cool is the fact I didn't eat lunch before I went to register and being selected for drug testing meant no food for 3+ more hours. Lesson learned - never go to registration hungry ever again! <o:p></o:p></span></div>
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First lots of paperwork (after 2+ hour wait) </div>
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The tubes that would eventually hold my two blood samples :) </div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">I also joined the
WatieInk Hotties for the annual underpants run and replaced my E3 suit for
“Fuck Cancer” one! Great cause if you ask me. We took pics with lots of sweaty
strangers, and ended the day with building bikes with More Than Sport that were
later given to local Kailua-Kona kids. I just hope I put it together right!</span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Before I knew it, it was time
for my favorite breakfast of race week, followed by red carpet experience a.k.a
bike check in, dinner and bed time. <o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><b>Race Day: </b><o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Everything about race day
is special! From getting your race numbers applied by volunteers, to weigh in,
to pumping up your tires on the pier, to helicopters buzzing overhead, crowds
of people lining the sea wall, to treading water in Kailua Bay for what feels
like hours, to finally hearing that cannon go off! I get goosebumps thinking about it now. <o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><b>The Swim:</b> 1:16:45<o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Hoping to swim around
1:10 (big fail!) I lined up in bit of a more aggressive position than in the
past in hopes of finding some faster feet. I truly felt like I was thrown into a washing machine. I was getting
punched, pushed and shoved but I held my ground and</span><span style="background-color: white; font-family: "times new roman" , serif; font-size: 16px;"> I was following feet.</span><span style="background-color: white; font-family: "times new roman" , serif; font-size: 16px;"> (Apparently not the right once)</span><span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;"> At multiple points someone
actually even stopped, and started and stopped my Garmin. That's how close we were. Regardless of all the contact, I felt
really good the entire swim. I thought I navigated well, and I was always surrounded by others, so when I saw 1:16:xx upon exiting the water,
I was momentarily frustrated. I knew I had my work cut out for me, but it wouldn't be the first time. I was
up for the challenge.</span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">1:16? Are you kidding me look! </span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><b>T1</b>: 3:32<o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">The changing tent was
super crowded so I had hoped that perhaps it was a slower swim this year, but
that wasn’t the case – I just swam like a turtle!<o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><b>The Bike</b>: 5:16:08 (2<sup>nd</sup>
AG, 6<sup>th</sup> fastest amateur bike split) <o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Ready to minimize
the damage, and work my way to the front of the race, I set on a mission. As usual the first 7
miles of going through town were extremely busy, and also quite a bit
dangerous. I had long forgotten about my below average swim, and instead of
trying to make up the lost time all at once, I stuck to my plan. The plan was broken down into 6 sections. Breaking up the race like that really helps me
focus on the task at hand and not look ahead. I took the first 7 miles
conservatively, and was exactly on the power I was targeting! I began to fuel,
hydrate and cool. </span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">At the beginning of the bike! </span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Once I made it onto the famous Queen K, I again kept my head
down, stayed aero and rode like the wind. Speaking of wind, I think we
lucked out this year with fairly mild conditions. That’s not to say it wasn’t
windy, or hot or both because it was, but judging by the weather the few weeks
before and the days after the race, we got lucky! The number of (please don’t
blow me over) moments was limited to a few, and I felt very comfortable out
there even with me deep dish wheels. <o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Turtle time ;) </span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">The ride all the way to
the climb up to Hawi was quite uneventful, and I continued to easily stick with
my power, fueling/nutrition and cooling. <o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">The climb up to Hawi is
about an 18 mile section (not all uphill), and that’s where I encountered the
first bunch of guys happily riding in a group that couldn’t be bothered being
passed by a girl. The fact it took nearly 45 miles I say is a huge success. Thankfully I was able to drop said
group fairly quickly, and continued on my way. There was wind going
up Hawi, but it was mostly headwind and only a few sections with mild (mild for
Hawi) crosswinds. As I made the turnaround, I now knew I was closing in on some
of my competition – you gotta love the out and backs! </span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">It wasn’t long before I
passed the eventual AG winner, so I knew I was in a good spot and making up time, especially since we still had 40 miles to go and I didn’t even really
press the pace yet. <o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">I “hammered” my way down
the Hawi descent (the faster you go, the faster you get out of the crosswinds, right?),
and for the first time EVER arrived at the bottom NOT completely cooked and
overheated. </span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Then out of nowhere BAM! The side stitch from hell! </span><span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">Thankfully there is still a short climb back out onto the Queen K that I think is the most difficult section
of the whole course because the air doesn’t move there, the sun is beating down
and nobody talks about it – because it’s not the Queen K and it’s not Hawi. I hoped that by sitting up, I would hopefully stretch out this side
stitch, but nope! With every single pedal stroke, the pain was getting more and
more intense and I felt like someone was stabbing me in my lower and eventually
upper right abs. Aero position was out of the question for the most part, and so was
fueling.The pain just kept getting more and more intense regardless of what I
did and so I slowly but surely began to go backwards as I watched my power
numbers downward spiral all the way to my recovery watts!</span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">Time to ride like a sail (NOT) ... Grrrrrrrrr! </span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">With 30 (into the
headwind) miles still to go, I began to question how I will make it to T2 never
mind the finish line. E</span><span style="background-color: white;"><span style="font-family: "times new roman" , serif;"><span style="font-size: 12pt;">ventually, albeit much
slower than expected I made it! Between sitting up into the headwind and
spinning at 40 watts lower than race pace power for over 90 minutes, I have
never been more </span>disappointed<span style="font-size: 12pt;"> but also happy to be off my bike. </span></span></span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><b>T2</b>: 3:36<o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">I hopped of the bike and
questioned my existence. I gingerly made my way around the pier toward the
changing tents not only unable to stand up straight but also quite a but under fueled. Never having side stitches before, I was actually wondering if there was
something seriously wrong with me because the sharp stabbing continued with
every breath and step.<o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><b>The run</b>: 3:37:57<o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Still wondering how this
was going to happen, I began to put one foot in front of the other. Of course
my legs felt great because I had just spun my legs out for 90 minutes, but I
felt weak and sick of being stabbed in my stomach over and over again.
Thankfully it wasn’t long (5ish miles maybe) when the pain finally subsided. How?
I have no idea, but it was gone and I wasn’t complaining. But now I was in a
huge calorie deficit, and every time I tried eating anything, the pain was
threatening to come back. <o:p></o:p></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">One step at a time</span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">I walked every single aid
station from mile 5 on, and was still ticking of sub 8 min miles and keeping my
HR in check, but I knew I was starting to run out of energy. By the time I hit Palani
hill, I felt dizzy and weak and resorted to a walk/shuffle. </span><span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">How I kept moving for the
next 16.2 miles I honestly don’t know. I ran from aid station to aid station,
and walked ALL of them to help me stay cool, and if nothing at least
get in some fluids. </span><span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;">It was water and coke kind
of marathon, since that seemed to be the only thing not waking up the ab
stabber.</span></div>
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<span style="background-color: white; font-family: "times new roman" , serif; font-size: 12pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "times new roman" , serif;"><span style="background-color: white;">Almost there! Still the same darn focus to keep moving</span></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><b>Final time</b>: 10:17:57 (9th AG)<o:p></o:p></span></div>
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<span style="background-color: white;"><span style="font-family: "times new roman" , serif;"><span style="font-size: 12pt;">Although not the result I
wanted, I am proud of my will and determination to fight. I </span>certainly<span style="font-size: 12pt;"> couldn’t be more motivated to get back to Kona and compete again. This year’s
race taught me that I can persevere through more than I ever thought, and will most definitely fuel the indoor grind that awaits once the offseason is over. I am hungry, hungry for more because I just know it's there. I can feel it. </span></span></span></div>
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<a href="https://2.bp.blogspot.com/-0pCj6zHO7gM/WfaN_fIZWiI/AAAAAAAACys/5XrymSN1rig7bK1dJo4SPgxPOcMnoP8AgCLcBGAs/s1600/14_m-100792365-DIGITAL_HIGHRES-1835_050345-12740150.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1062" height="400" src="https://2.bp.blogspot.com/-0pCj6zHO7gM/WfaN_fIZWiI/AAAAAAAACys/5XrymSN1rig7bK1dJo4SPgxPOcMnoP8AgCLcBGAs/s400/14_m-100792365-DIGITAL_HIGHRES-1835_050345-12740150.JPG" width="265" /></a></div>
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<span style="background-color: white;"><span style="font-family: "times new roman" , serif;"><span style="font-size: 12pt;">The relief! </span></span></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;"><br /></span></div>
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<span style="background: white; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">Big thank you to my coach
– Jorge, to my family, friends, fans/followers and </span><span style="color: #222222; font-family: "times new roman" , serif; font-size: 12pt; line-height: 107%;">to my sponsors who
help me chase my dreams – <a href="http://www.quintanarootri.com/" target="_blank"><span style="color: #888888;">Quintana Roo</span></a> –
definitely the most comfortable and speedy bike I have ever been on; <a href="https://www.refreshinq.com/" target="_blank"><span style="color: #888888;">Refreshinq</span></a> –
for making sure I am healthy and recovering well day to day, <a href="https://www.coolcore.com/" target="_blank"><span style="color: #888888;">Coolcore</span></a> for
keeping me comfy, and cool in training and racing, <a href="https://www.blueseventy.com/" target="_blank"><span style="color: #888888;">BlueSeventy</span></a> for
helping keep getting faster in the water and <a href="http://levelen.com/" target="_blank"><span style="color: #888888;">Levelen</span></a> for
allowing me to dial in my hydration. To my supporters<a href="https://www.cycleops.com/" target="_blank"><span style="color: #888888;">CycleOps</span></a> and <a href="https://www.finisswim.com/" target="_blank"><span style="color: #888888;">FinisSwim</span></a> -
thank you! Your tools play a big part of my training routine on daily
basis. </span></div>
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</div>
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Next Up: Offseason! </div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-40887000600115602172017-09-19T19:40:00.000-07:002017-09-19T19:40:32.814-07:0070.3 World Championship Race Report <div class="MsoNormal">
Last time, I did the 70.3 World Championships was back in
2014 in Mt. Tremblant, and it was there and then I swore I would never do
another one of these again because of the blatant drafting that dominated that
race. So when a women’s and men’s specific races were announced for the 2017
World Championships, I was 100% in.</div>
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<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
Before getting into the nitty gritty, this was hands down
the most fair, honest, tough, challenging 70.3 race course I have ever competed
in, and I can only wish that every single race would be this honest and fair! <o:p></o:p></div>
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<br /></div>
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This was a race course that highlighted your strength and exposed
your weaknesses! It was a swim course for swimmers with nearly half the swim
against the current, bike course for cyclist with 3500 feet of climbing with
1000 feet of climbing coming over a 3.5 mile climb only 5 miles into the bike course,
and finally run course for runners with nearly 1000 feet of climbing and
essentially no flat ground over the 13.1 miles. <o:p></o:p></div>
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<b>Pre-Race: </b><o:p></o:p></div>
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<br /></div>
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I arrived in Chattanooga on Thursday mid afternoon few hours
later than expected thanks to the unexpected traffic on the drive from Atlanta.
I went immediately to the expo to register and hopefully put my bike back
together. Seeing my bike packed up in a bike bag is always stressful no matter
what. <o:p></o:p></div>
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<br /></div>
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Thankfully Chattanooga is home of Quintana Roo, and my bike
was put together in a blink of an eye! Thank you Quintana Roo. <o:p></o:p></div>
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<br /></div>
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"Black Firebird" in all its beauty</div>
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<br /></div>
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After getting up at 3:30am, sitting on the plane for 3
hours, and then another 3 hours in the car, I finally made it to my hotel,
which was a short 15-20 min drive away, although at this point even that felt
like forever. My original plan was to
drive the bike course, but the thought of another 56 miles in the car didn’t
sound appealing at all. I opted for a quick swim at the local YMCA, and the
welcome banquet before getting whatever food I needed for race morning. <o:p></o:p></div>
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<br /></div>
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On Friday (the day before the race), my plan was to get up
early (sidenote: the sun doesn’t rise until 7:20am), do a quick swim on the
course, followed by a quick bike ride to make sure “Black Firebird” was ready
to go, and finally the best part of the day - breakfast before driving the
course. <o:p></o:p></div>
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<br /></div>
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I don’t think I have EVER raced on a course I didn’t ride or
drive before hand and I wasn’t about to make an exception. I like to know what
I am in for and where I can take risks or where I need to be cautious.<o:p></o:p></div>
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<br /></div>
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All was going according to schedule, until it wasn’t. <o:p></o:p></div>
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<br /></div>
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I guess better before the race than during the race! </div>
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<br /></div>
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Time to get a new tire and tube. Of course the tube I
wanted to use was in my hotel room, which was at least a 40 min round trip, and who knew that buying a new tire would take an hour. Yes - the check
out line at the expo bike store was that slow!<o:p></o:p></div>
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<br /></div>
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To spare you the details, it wasn’t before 4pm that “Black
Firebird” was ready to go and checked into transition along with my transition
bags. </div>
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<br /></div>
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New tire and all - racked & ready!</div>
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<br /></div>
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<div style="text-align: center;">
T1 transition bag</div>
<div style="text-align: center;">
<br /></div>
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T2 transition bag</div>
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<br /></div>
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And just like that, my chill day turned into quite the hectic day
instead. At this point, I decided to grab dinner for later (thankfully my hotel
room had a microwave) and drive the bike course. <o:p></o:p></div>
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<br /></div>
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At least driving it this late meant that all the turns were
marked so I couldn’t get lost. I drove the entire 56 mile course, and I knew we
were in for a treat! I finally got back into my hotel room around 7pm after a lot
longer day on my feet than expected but it was what it was.</div>
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<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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I ate my dinner, visualized my race plan a few times, and
went to bed. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
<b>Race Day: </b><o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
Because I was flying solo for this one, I wanted a good
close parking spot to transition so I arrived at the race site super early – as
in, I literally was like the 10<sup>th</sup> person into transition! It was
actually great and I enjoyed the quiet and stress free atmosphere. I put air in
my tires, nutrition on my bike (2 bottles of Levelen 5 – hello sodium, and 4
clif bar gels), and I also added couple of rice/potato cakes along with my salt
pills into my T1 bag. Then I just chilled out for the rest of the morning, and
visualized my race from the beginning to the end a few times. Before I knew it,
it was time to line up in the age group corrals which were extremely well
organized! <o:p></o:p></div>
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<br /></div>
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<b>The Swim: 37:21</b><o:p></o:p></div>
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<br /></div>
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I lined up at the tail end of the 28-30 min group, and
although I was a bit nervous about getting into water with this bunch because I
certainly knew I wasn’t going to swim this time, I didn’t want to wait too long
to get in like I did in Texas which I dearly paid for. I was essentially just
hoping to hop on some faster feet, which happened but sadly not for too long. <o:p></o:p></div>
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<br /></div>
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The swim start was unique and definitely a bit stressful.</div>
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<br /></div>
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This is how the pros do it! Sadly there isn't a shot of my running start cannonball! </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Since we weren’t
able to warm up in the water,I brought a water bottle with me that I poured
down my wetsuit and over my head shortly before it was my turn to dive in – I mean
cannon ball in. The saying don’t do anything new on race day couldn't be more true, and I sure wasn’t
about to belly flop and lose my goggles. <o:p></o:p></div>
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<br /></div>
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I was able to grab feet all the way to the first turn buoy (which
really wasn’t that far) but the turn ended up being super congested and I lost my draft.
After the turn buoy it looked like everyone just went their own way, and thanks
to swimming nearly 1000 yards against the current and into the sun that had
just began to rise 30 minutes earlier, I couldn’t see anything at all. I was
really wishing for that underwater cable from Lake Placid! I noted this during
my practice swim so I was mentally ready for it, but it still sucked. I couldn’t
see the buoys until I was on top of them, and I am just glad the turn buoy had
a kayaker at it because otherwise I could have kept swimming. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My goal was to stick closer to the shore line on the way out,
and then swim back on the inside of the buoys closer to middle of the river so
that I could avoid and then take advantage of the current. I didn’t quite
execute on that on the way out, but stuck to the inside of the buoys on the way
back. Even though the current supposedly wasn’t too strong – looking at my
watch I was swimming 1:50s against the current and 1:20s with the current so
there! I hit the stairs with 36 and change. I had no idea where anyone else
was, but I knew one thing- I felt great. <o:p></o:p></div>
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<br /></div>
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<b>T1: 3:34</b></div>
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<br /></div>
<div class="MsoNormal">
I definitely wasn’t expecting to see wetsuit strippers,
but these volunteers were absolutely amazing. One guy unzipped my wetsuit
before I even made it up the 5 stairs out of the water, and before I knew it, 2
people were pulling the wetsuit off my arms and another 2 of my legs! Can we
have these guys at every race?</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-_uKfC2Gdkas/WcHNyjcVzxI/AAAAAAAACvQ/VuIOVeKvV0QA45aUINatl2yFtfcEiAXPgCLcBGAs/s1600/48_m-100783616-DIGITAL_HIGHRES-1813_084886-11332572.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1063" data-original-width="1600" height="265" src="https://2.bp.blogspot.com/-_uKfC2Gdkas/WcHNyjcVzxI/AAAAAAAACvQ/VuIOVeKvV0QA45aUINatl2yFtfcEiAXPgCLcBGAs/s400/48_m-100783616-DIGITAL_HIGHRES-1813_084886-11332572.JPG" width="400" /></a></div>
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Slightly akward but that dude is literally getting my out of my BlueSeventy wetsuit on the go!</div>
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<br /></div>
<div class="MsoNormal">
I grabbed my T1 bag, and before making my way up
the first hill of the race – the ramp in transition – I began to put my rice
potato cakes and salt pills into my pockets. All that was left was to put my
helmet on, sprint to my bike with my shoes in hand, shoes on at the bike and I
was out. One of these days I'll practice a flying mount. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>The Bike: 2:34:04</b><o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoNormal">
The strategy? Go big or go home a.k.a hammer time! With the
Lookout Mountain climb starting around mile 5, my goal was to push it! If I
blew up later, I blew up but this was my time to make my move and take
advantage of my strength! There was no saving watts. I knew it was going to be
around 20 min of work thanks to Best Bike Split, and the total climb took me
just little over 19 min.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-T03KFAE9lmY/WcHOvagKIvI/AAAAAAAACvc/1_T1IC_7OfknYMaquGfI4dD-d7k5tM_MQCLcBGAs/s1600/First%2Bclimb%2Bon%2Bthe%2Bbike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="540" height="400" src="https://3.bp.blogspot.com/-T03KFAE9lmY/WcHOvagKIvI/AAAAAAAACvc/1_T1IC_7OfknYMaquGfI4dD-d7k5tM_MQCLcBGAs/s400/First%2Bclimb%2Bon%2Bthe%2Bbike.jpg" width="225" /></a></div>
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Controlled hammer time! </div>
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<br /></div>
<div class="MsoNormal">
I felt like I was in either Tucson, Arizona or the App
Gap in Vermont, chasing the mountain goats I normally train with. I have done
climbs like these many times, but this was a first in a race and it was so much
fun! <o:p></o:p>3.5 miles and 19 min of fun! (Just a tad bit steeper than you average hill)</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-Ao7-QIU5t40/WcHOMEd43MI/AAAAAAAACvU/WLr7hrmh97EvkGU1g6M4feTG077PgLvjQCLcBGAs/s1600/3_m-100783616-DIGITAL_HIGHRES-1813_007519-11332527.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1066" height="400" src="https://2.bp.blogspot.com/-Ao7-QIU5t40/WcHOMEd43MI/AAAAAAAACvU/WLr7hrmh97EvkGU1g6M4feTG077PgLvjQCLcBGAs/s400/3_m-100783616-DIGITAL_HIGHRES-1813_007519-11332527.JPG" width="266" /></a></div>
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Climbing and smiling :)</div>
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<br /></div>
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Once we crested the mountain, my work wasn’t done. I kept
the foot on the gas, and before I knew it was going through the first aid
station at mile 15 of the race, which is when I realized I have barely eaten or
drank anything! I am usually like clockwork but I don’t usually go out this
hard either. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-5dy4OQZVsZw/WcHO7p1RWdI/AAAAAAAACvg/TpxXCcXO2awFa1hOd91HVIcMMEaG0zK1wCLcBGAs/s1600/First%2Bhour%2Bon%2Bthe%2Bbike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="540" height="400" src="https://2.bp.blogspot.com/-5dy4OQZVsZw/WcHO7p1RWdI/AAAAAAAACvg/TpxXCcXO2awFa1hOd91HVIcMMEaG0zK1wCLcBGAs/s400/First%2Bhour%2Bon%2Bthe%2Bbike.jpg" width="225" /></a></div>
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1st hour power because "fearless" </div>
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<br /></div>
<div class="MsoNormal">
Because I didn’t have any water on board, I quickly tried to
finish my 20oz of Levelen before tossing the bottle to make room for water. Chugging nearly 50g of carbs so quickly didn’t
prove to be the best decision I have made all day, but I had to roll with the
punches. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
The rest of the bike course continued to be very undulating
but nothing like the very first climb. It really awarded athletes with great
handling skills, great descending skills, and the ability to carry momentum and
speed from downhills into uphills and vice versa. I was in heaven! <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-l3q1WkZ6s3E/WcHTdj1mzPI/AAAAAAAACwI/EFFibknsyUA5qQNyLbXEKGO_Bs-RBkSZgCLcBGAs/s1600/16_m-100783616-DIGITAL_HIGHRES-1813_024382-11332540.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://1.bp.blogspot.com/-l3q1WkZ6s3E/WcHTdj1mzPI/AAAAAAAACwI/EFFibknsyUA5qQNyLbXEKGO_Bs-RBkSZgCLcBGAs/s400/16_m-100783616-DIGITAL_HIGHRES-1813_024382-11332540.JPG" width="400" /></a></div>
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Still climbing, and still smiling :) </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I spent a lot of time screaming on your left, especially on
some of the long descents. Most everyone moved over, but the 2 cars I came upon
on the most fun and fastest descend didn’t. (I guess they didn’t hear me). I
was easily moving 40+mph and there was no need to touch the brakes but I
digress. I pulled up next to an official that was also behind these cars and asked
them if I could go around. The answer was of course – NO as the course was open to traffic. I
eventually snuck through on the inside and continued to hammer! It sucked, but
I will take this over racing on a course full of male egos anytime. <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-bBi-UMKy1aA/WcHPUeaR1aI/AAAAAAAACvk/ksPdjCJXxiw-IWasTyaxPyTD6sparrFhgCLcBGAs/s1600/56_m-100783616-DIGITAL_HIGHRES-1813_092610-11332580.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1060" data-original-width="1600" height="263" src="https://2.bp.blogspot.com/-bBi-UMKy1aA/WcHPUeaR1aI/AAAAAAAACvk/ksPdjCJXxiw-IWasTyaxPyTD6sparrFhgCLcBGAs/s400/56_m-100783616-DIGITAL_HIGHRES-1813_092610-11332580.JPG" width="400" /></a></div>
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Zoom, zoom, zoom </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Like I already said – this was by far the most FUN and FAIR
bike course I have ever been part of! I surely didn’t miss the cat and mouse
game that some men like to play when they realize they are about to get passed
or when they get passed by a female. And I certainly loved the fact that no girls
had a chance to hop into big male draft packs! Girls drafting other girls is
very different than girls hanging in the middle of or behind packs of men! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As very much a rhythmic rider, I was able to get into my own
rhythm for 56 miles, and it certainly showed at the end! I was super excited to
have posted the fastest amateur female bike split but most importantly my
highest 70.3 power and effort to date. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>T2: 1:51</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I did my flying dismount, handed my bike to a volunteer
and struggled a bit to find my run bag because most of them (except for 2) were
all still there. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>The Run: 1:38:20</b><o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
I am not super happy with my run time (I can do much better
than that), but I am happy with my effort and my never give up attitude. The
run course was tough – it was either up or down, and although my legs were
feeling pretty good given the effort, my fueling mishaps during the bike have
eventually caught up with me. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-f9mKAQq6Kdo/WcHPzOp5eII/AAAAAAAACvo/21EMo68sIRoFB289DrHcxBmeRPe8Arz4QCLcBGAs/s1600/11_m-100783616-DIGITAL_HIGHRES-1813_014873-11332535.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1063" height="400" src="https://4.bp.blogspot.com/-f9mKAQq6Kdo/WcHPzOp5eII/AAAAAAAACvo/21EMo68sIRoFB289DrHcxBmeRPe8Arz4QCLcBGAs/s400/11_m-100783616-DIGITAL_HIGHRES-1813_014873-11332535.JPG" width="265" /></a></div>
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Still moving well cuz mile 1 ;) </div>
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<br /></div>
<div class="MsoNormal">
On the first loop, I tried to eat a bit more, attack the uphills
within a reason, and attack the downhills a bit more. I wasn’t watching my pace
or HR – I was going purely on effort. I was pretty much alone the entire 6.5
miles which was a bit surreal, but being the 3<sup>rd</sup> wave of amateurs
will do that. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The 2<sup>nd</sup> loop was a bit more congested, the hills
surely grew bigger and I really began to struggle especially on some of the
steeper uphill sections. My legs just didn’t want to leave the ground, but I
knew I had to keep moving. I tried my best to keep moving on the ups and then
returning back to good form on the way down. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-ve1D4ccuNpg/WcHQgiHjUaI/AAAAAAAACvs/IPD0SUSPU0Uhd8kWZuKlKEiUl6M0-2wwwCLcBGAs/s1600/Run%2BBridge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="660" height="400" src="https://4.bp.blogspot.com/-ve1D4ccuNpg/WcHQgiHjUaI/AAAAAAAACvs/IPD0SUSPU0Uhd8kWZuKlKEiUl6M0-2wwwCLcBGAs/s400/Run%2BBridge.jpg" width="275" /></a></div>
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About half way through still holding strong </div>
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<br /></div>
<div class="MsoNormal">
With about 1.5 miles left, Robyn who had beaten me in Lake
Placid just a few weeks ago came by me, and I knew I had go with her. She is an
awesome, super nice chick, but there was no way she was beating me again. With the rolling start I had no idea when she
started but since she is a better swimmer than I am, I assumed she started
somewhere in front of me. I gave myself 15 seconds. I was literally hanging on for dear life,
trying to close the 10 or so yard gap that Robyn opened up and praying she
slows down because I didn’t have much left. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Not having to pre-ride or pre-drive the run course, I had no
idea where the finish line was which was less than ideal but forced me to
really run with my heart and dig deeper than deep. When rounding the corner for
the finish line, I was told it was right there, so I kicked it up another notch
except the finish line wasn’t RIGHT there!</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-mxbKQ5Mmtm8/WcHQ9dtKBeI/AAAAAAAACvw/8DzbBSDN6VYFMBfqveZ5NM_68dz-jeSJgCLcBGAs/s1600/Bash%2Band%2BI%2Bpost%2Brace.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="634" data-original-width="640" height="396" src="https://3.bp.blogspot.com/-mxbKQ5Mmtm8/WcHQ9dtKBeI/AAAAAAAACvw/8DzbBSDN6VYFMBfqveZ5NM_68dz-jeSJgCLcBGAs/s400/Bash%2Band%2BI%2Bpost%2Brace.jpg" width="400" /></a></div>
<div class="MsoNormal" style="text-align: center;">
Here is my training partner in crime responsible for telling me that finish line was right there ;) (NOT) </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My pace was nothing to write about, but I was definitely running on
empty as a result of my bike fueling mishaps. I shut my eyes, gritted my teeth and
eventually face planted ITU style after crossing the finish line. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-nh8j--ij9e4/WcHRkasB_vI/AAAAAAAACv4/tGCf_w-mMAkwJ0CwVYbrQUltt3d2k5EzQCLcBGAs/s1600/18_m-100783616-DIGITAL_HIGHRES-1813_036908-11332542.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://2.bp.blogspot.com/-nh8j--ij9e4/WcHRkasB_vI/AAAAAAAACv4/tGCf_w-mMAkwJ0CwVYbrQUltt3d2k5EzQCLcBGAs/s400/18_m-100783616-DIGITAL_HIGHRES-1813_036908-11332542.JPG" width="266" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Yup - THAT hurt! </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-CrK7D6f-XpE/WcHRQ-bqcGI/AAAAAAAACv0/nDaEIZ2k2fsaT7sf98XbIuo5GdtrI430QCLcBGAs/s1600/28_m-100783616-DIGITAL_HIGHRES-1813_050947-11332552.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1063" height="400" src="https://3.bp.blogspot.com/-CrK7D6f-XpE/WcHRQ-bqcGI/AAAAAAAACv0/nDaEIZ2k2fsaT7sf98XbIuo5GdtrI430QCLcBGAs/s400/28_m-100783616-DIGITAL_HIGHRES-1813_050947-11332552.JPG" width="265" /></a></div>
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I think my quad and lungs are about to explode. (Sorry - no face plant pics) </div>
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<br /></div>
<div class="MsoNormal">
<b>Overall: 4:55:10 - 4th AG (35-39), 15th overall amateur </b><o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoNormal">
In the end, Robyn was 5<sup>th</sup>
but she definitely pushed me more than I would have pushed myself if she wasn't there. Only racing a single half ironman this year, I wasn't quite sure what to expect, so I am super happy with my first ever 70.3 podium after a year of focusing on the
long stuff. This race had given me a lot of confidence as I continue to get ready for Kona in just a few short weeks! </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-dmhGRsrwrfM/WcHSUVczCcI/AAAAAAAACwA/-ck6HyJ1PsI1sWGJE9exzmBxJnVrWZLtQCLcBGAs/s1600/31_m-100783616-DIGITAL_HIGHRES-1813_062328-11332555.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://2.bp.blogspot.com/-dmhGRsrwrfM/WcHSUVczCcI/AAAAAAAACwA/-ck6HyJ1PsI1sWGJE9exzmBxJnVrWZLtQCLcBGAs/s400/31_m-100783616-DIGITAL_HIGHRES-1813_062328-11332555.JPG" width="266" /></a></div>
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As always, big thank you to my sponsors who help me chase my dreams –
<a href="http://www.quintanarootri.com/" target="_blank">Quintana Roo</a> – definitely the most comfortable and speedy bike I have ever been
on; <a href="https://www.refreshinq.com/" target="_blank">Refreshinq</a> – for making sure I am healthy and recovering well day to day, <a href="https://www.coolcore.com/" target="_blank">Coolcore</a> for keeping me comfy, and cool in training and racing, <a href="https://www.blueseventy.com/" target="_blank">BlueSeventy</a> for helping keep getting faster in the water and <a href="http://levelen.com/" target="_blank">Levelen</a> for allowing me to dial in my hydration. To my supporters<a href="https://www.cycleops.com/" target="_blank"> CycleOps</a> and <a href="https://www.finisswim.com/" target="_blank">FinisSwim</a> - thank you! Your tools play a big part of my </div>
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training routine on daily basis. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-TWUDw4ikRoA/WcHUxUi1kyI/AAAAAAAACwU/OmGKk_7cWVQS3ioQq8XsfF-o_4L2arawACLcBGAs/s1600/Trophy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-TWUDw4ikRoA/WcHUxUi1kyI/AAAAAAAACwU/OmGKk_7cWVQS3ioQq8XsfF-o_4L2arawACLcBGAs/s400/Trophy.jpg" width="300" /></a></div>
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<br /></div>
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Next Up - Kona baby! :) </div>
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<o:p></o:p></div>
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<br /></div>
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<br /></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-30536165217491368072017-08-03T19:38:00.000-07:002017-08-04T04:22:51.159-07:00Ironman Lake Placid 2017 Race Report<div class="MsoNormal">
And just like that it’s been over a week since my Ironman
#9, and my first Ironman Lake Placid! Lake Placid has been the very first
ironman I ever spectated back in 2010, and it would be another 2 years before I
did my first IM. It sure took me long enough to make the trip back to Lake
Placid to actually race. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In 2010, I was a complete rookie and although I really
wanted to do one of these things, I wasn’t quite sure how that would be
possible. The descend down to Keene absolutely terrified me, and I remember to
this day how scared I was barely hitting 40 mph. I literally thought my bike
was going to fall apart! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Fast forward to 2017, and what difference a few (ok – 7 years)
can make. I was super excited to race for a few reasons:</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<ul>
<li>·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><span style="text-indent: -0.25in;">Racing with teammates, athletes I coach, and
friends is the best! </span></li>
<li> With the close proximity to Boston, LP would
feel like a hometown race and the amount of on course support would be second
to none! (the truth) </li>
<li>·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><span style="text-indent: -0.25in;">Already having my Kona slot from Ironman Texas,
this was a no pressure kind of race – well except for the fact I still wanted
to win because that’s just me</span></li>
<li>·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><span style="text-indent: -0.25in;">No women’s pro race, which meant the possibility
of winning the whole thing was of course super exciting as well</span></li>
<li>·<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><span style="text-indent: -0.25in;">My 1</span><sup style="text-indent: -0.25in;">st</sup><span style="text-indent: -0.25in;"> ever Ironman wetsuit swim –
yes – you read that right!</span></li>
</ul>
<br />
<div class="MsoNormal">
<b>THE SWIM:</b> 1:07:36</div>
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<o:p></o:p></div>
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<br /></div>
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After my less than average swim at Ironman Texas this year,
I was a little hesitant about this whole time trial, self seeded swim start,
but I must say it was MUCH better organized than in Texas. Instead of dodging
bodies for half of the swim, I could actually move straight forward without
swimming into walls of people. I suppose this is also a lot easier when the
under water visibility extends far beyond just your own elbow! <o:p></o:p></div>
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Calmness that is Mirror Lake before all of us jumped in!</div>
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I even got to warm up in the water, which for me is huge! (Also not a possibility at IMTX), Before I knew it, Bash and I were slowly making our way toward the middle of
the 1:00 – 1:10 corral. It was super awesome to be lining up with my training
partner in crime, and it sure helped to keep the nerves in check. Bash is
definitely faster off the start line, and he regularly kicks my ass in the
pool, so my goal was to just try to stay on his feet. Heck if he could have
just dragged me around the lake for 2.4 miles, I wouldn’t mind either ;). </div>
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Around 10 people in every 4 seconds! </div>
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We both ran in side by side along with few others, and the trashing began. As expected, Bash took off but without me (insert sad face). It wouldn’t be the
first time, so I just focused on my own rhythm and swimming as straight of a
line as I could. I also stayed away from the buoy line and the underwater cable
because I simply wasn’t up for a boxing match. </div>
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Churned up Mirror Lake </div>
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<br /></div>
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The lake was crowded, but I was
holding my own space and shortly after probably 500 yards or so I found a set
of just the perfect feet to draft behind. I tried passing the guy a few times
to no luck and every time I pulled up next to him he would pull away. He was my
guy, and I stayed on his feet – the entire 1<sup>st</sup> loop! He was clearly
staying away from the cable, he was swimming straight and he also avoided the
congestion at the turn buoys by swimming wide. I happily followed. We had to
swim around a few folks throughout the first loop, but for the first time ever,
I really fought for my feet and stayed there even through congestion! YES! <o:p></o:p></div>
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Unfortunately my guy decided to take his sweet time in
between loops 1 and 2, and so I bolted out of there and dove in for loop 2 on
my own.The water actually seemed to be clearer, and before I knew
it I found myself on the cable. After not even catching a glimpse of it on the
first loop, I honestly thought they took it out for the race. But there it was!
Best part – there was nobody on it! I felt like I just won the lottery! 75% of
the 2<sup>nd</sup> loop was contact free – I swam around a few folks but not
many and was smooth sailing on top of the cable breathing 10 strokes to the
left, and 10 strokes to the right! Yup – for the first time in a race I breathed
to my right side (It only took 7 years but that’s a story for another day). I only left the cable when swimming around the turn buoys so
that I didn’t get stuck and could keep my rhythm going – mission accomplished!</div>
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Gotta love the BlueSeventy Helix! </div>
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<o:p></o:p></div>
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I got out of the water with a new shiny PR of 1:07:36 just
under my best goal time of 1:08, I breathed to both sides, and for the first time in my triathlon career, I took absolutely
zero breast strokes. (Oh the little things). I felt like I
didn’t even swim, and was only 12ish minutes down from the super fast fishes,
and 7ish minutes behind the contenders – great start to the day for sure! <o:p></o:p></div>
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<b>T1</b>: 4:24<o:p></o:p></div>
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Wetsuit strippers for the win! The half mile pavement run to
transition – not so much, but I did my best! <o:p></o:p></div>
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<b>THE BIKE</b>: 5:16:19<o:p></o:p></div>
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Where to begin. “Black Firebird” was ready to rock and so
were my legs. My legs felt awesome all day long, and the power numbers
reflected that. Unlike back in 2010 when 39.1 mph felt like flying, I found
myself hitting nearly 50 mph and looking for more gears. <o:p></o:p></div>
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Turtle time! </div>
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It however apparently wasn’t fast enough for select few,
that figured riding in a group would be more fun. By the time I got to the bottom
of the Keene descend, and began the flattish trek from Keene to Jay to Ausable
Forks (my favorite section btw), the group only grew in numbers. I put in the first of my (bigger than I really wanted for
this stage of the race) efforts to get away only to get swallowed right back up
momentarily. And so the cat and mouse game began. I grew more and more
frustrated and had a few choice words with the group as they squashed my first
couple of attempt(s) to get away. I knew that given the nature of the course at
this point, this group wasn’t about to break up anytime soon, and so I had a
choice to make.</div>
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<o:p></o:p></div>
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I chose to put in one final surge and was finally able to
get far enough away to not get caught and cut off instantly. In order to stay
away, I had to keep the pedal to the metal, which meant 200+ watts for 90 min.
Not something I am not capable of, but not the strategy I wanted to employ this
early into the race. I don’t know how long the group behind me stayed
together for, but at this point, I was just glad to focus on my own race. <o:p></o:p></div>
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I rolled through the first loop above race pace, but at least finally
defrosted and feeling great, trying to forget what I just witnessed on loop 1. <o:p></o:p></div>
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<a href="https://4.bp.blogspot.com/-oVVGbYfXdnQ/WYND4Hk1YGI/AAAAAAAACtQ/6eeMjNpjBvILjmRn36A67fpm85iL7AIPACLcBGAs/s1600/Bike%2Bhappy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="712" data-original-width="1068" height="266" src="https://4.bp.blogspot.com/-oVVGbYfXdnQ/WYND4Hk1YGI/AAAAAAAACtQ/6eeMjNpjBvILjmRn36A67fpm85iL7AIPACLcBGAs/s400/Bike%2Bhappy.jpg" width="400" /></a></div>
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Up the bears and smiling! :) </div>
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2<sup>nd</sup> loop was essentially empty, and I rode probably about half of it with 2 other male riders leap frogging back and forth in a LEGAL paceline! It was a breath of fresh air when I wasn't being re-taken right after passing them because I was a "girl" and girls shouldn't be able to keep up with guys. I was still holding my goal watts and was glad to see that riding legal is possible when everyone makes the effort to! My power was right where I wanted it to be and so it
looked like and felt like I may just survive my harder and more variable effort
from the first loop without any consequences. (Ironman however is a long day
so more on that later)</div>
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<o:p></o:p></div>
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Aero is the name of the game! </div>
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Somewhere along the 2<sup>nd</sup> loop I also realized I had
lost half of my rice/potato cakes and since I only brought one extra gel, I had
to adjust on the fly. I opted for bananas, and they seemed to do the trick. Let
me tell you – peeling half bananas while moving swiftly through aid stations is
a lot of fun! ;) <o:p></o:p></div>
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Overall I had a very strong ride, and one I am very proud
of. I rode clean, I had my highest IM power output ever, and better yet – I never
faded. My effort all day long never felt forced even when I rode way above my
goal watts for quite some time, and that is something I can 100% build on for
Kona. <o:p></o:p></div>
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I rolled into transition with the fastest female bike split,
and as 3<sup>rd</sup> female overall. <o:p></o:p></div>
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<b>T2</b>: 2:41<o:p></o:p></div>
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I probably could have done a little better but don’t tell my
coach (I had to fix my hair – my bun came apart and it was really going to
annoy me on the run). The volunteers were awesome as usual and I think I had about
5 of them trying to attend to me. If they only knew how many times I peed on myself during that bike ride you would have probably stayed away so thank you ALL!<o:p></o:p></div>
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<b>RUN</b>: 3:37:51<o:p></o:p></div>
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I have never ran more hills in training that I did in prep
for this race, and I was excited but still a bit intimidated by the hills (mountains
really) on this run course. <o:p></o:p></div>
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As I started the run my legs were feeling great, but although
I was trying to hold back, my HR seemed a bit higher than usual. I kept trying
to slow myself down to get the HR down, but it wasn’t budging. (I do sweat
quite a bit and I did drink quite a bit less during the bike especially on the
first loop because I was freezing so dehydration may have been settling in) <o:p></o:p></div>
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<a href="https://1.bp.blogspot.com/-o0q6lUjVO5Y/WYNEZMm4ufI/AAAAAAAACtU/srsSs6ACpYs1skmm-Y8K7y6PzUNaNy_0ACLcBGAs/s1600/Run%2B2%2Bfeet%2Bof%2Bthe%2Bground.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="400" src="https://1.bp.blogspot.com/-o0q6lUjVO5Y/WYNEZMm4ufI/AAAAAAAACtU/srsSs6ACpYs1skmm-Y8K7y6PzUNaNy_0ACLcBGAs/s400/Run%2B2%2Bfeet%2Bof%2Bthe%2Bground.jpg" width="300" /></a></div>
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Look ma - both feet of the ground! </div>
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I made sure I fueled properly (1 clif shot block every 10 min
plus salt and I tried to get in as much water as I could between my tiny 8oz
handheld bottle and the aid stations). It sure was nice not having to worry
about overheating and cooling down every mile because the temperatures were
essentially perfect! I did wear my CoolCore cooling towel around my neck and
headband which I just kept pouring water on to keep wet and cool throughout the
day. <o:p></o:p></div>
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Clif shots #nomnom</div>
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Since this wasn’t a female pro race, I also started the run
with a biker, which was awesome! Although they are not allowed to ride in front
of you, I sure felt like a celebrity all day long (well until mile 20 ish when
I lost her) because I fell to 4th overall. <o:p></o:p></div>
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There she is - Brigitte, my biker</div>
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I was running well for about 17 miles and although I was 3<sup>rd</sup>
female on the road, I was still running in 2<sup>nd</sup> due to the nature of the rolling swim start. <o:p></o:p></div>
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The wheels however started to fall off at mile 17 and my
legs became harder to turn over with each step. The thought of taking another
clif shot block was making me sick too. Too bad I still had two mountains to climb
(they joys of a run course with 1600’ feet of elevation!) and 9 miles left to run! <o:p></o:p></div>
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Miles 17 through 21 were still sort of respectable although
this is also where I lost my biker. Probably a good thing because I don’t think
the snail pace with which I was moving up the hill would translate well to
being able to stay upright on the bike! <o:p></o:p></div>
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Miles 21-25 were some of the toughest miles I ever ran – I mean
shuffled. My pace dipped into the 9s, and I nearly saw even 10s – the wheels
were off and perhaps this is where my early bike effort coupled with a few
fueling mishaps reared its ugly head. <span style="background-color: white;">With 1 mile to go, I saw couple other girls closing in on me
(on an out and back section), and somehow willed myself to kick it into high(er)
gear. After spending the last 4 miles what felt like barely moving, I turned on
the afterburners so that I wouldn’t get caught (turns out those 2 girls were
just finishing the 1</span><sup>st</sup><span style="background-color: white;"> lap), and what felt like a 6 min mile effort turned out to only be 8:22 mile pace – funny how that works, eh? </span></div>
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I don’t remember much from the finish line, besides the fact that I was really happy to see it! </div>
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<a href="https://3.bp.blogspot.com/-LsKSJyaas0k/WYOOAT2xT_I/AAAAAAAACt4/liGJ-JSXpEUC6RHo8ExVlNAMC347v4CQgCLcBGAs/s1600/finisherpix_1779_090532.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="638" height="400" src="https://3.bp.blogspot.com/-LsKSJyaas0k/WYOOAT2xT_I/AAAAAAAACt4/liGJ-JSXpEUC6RHo8ExVlNAMC347v4CQgCLcBGAs/s400/finisherpix_1779_090532.JPG" width="265" /></a></div>
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Hello, Ironman finish line #9</div>
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I loved the ever so challenging and relentless Ironman Lake Placid race course, and I absolutely loved the support I received out there on the course. SO SO SO many people cheering for me literally all around the entire bike and run courses and sharing the course with my athletes and friends was absolutely amazing too! They all kicked ass and either PRed or finished their first IM and I really couldn't be more proud of all of them. </div>
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<a href="https://1.bp.blogspot.com/-BQPF32lfE04/WYPdRG23PUI/AAAAAAAACuQ/ne959e5Kl-goiFuXrFyOGvpG8rW_IPRCACLcBGAs/s1600/Finish%2Bline%2BSmiles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="852" data-original-width="1136" height="300" src="https://1.bp.blogspot.com/-BQPF32lfE04/WYPdRG23PUI/AAAAAAAACuQ/ne959e5Kl-goiFuXrFyOGvpG8rW_IPRCACLcBGAs/s400/Finish%2Bline%2BSmiles.jpg" width="400" /></a></div>
<div style="text-align: center;">
Finish line smiles! </div>
<div style="text-align: center;">
<br /></div>
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Part of the E3 Crew along with the boss </div>
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The first time Ironman and his cheering crew! </div>
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<b>My finish time:</b> 10:08:51</div>
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<o:p></o:p></div>
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<span style="background-color: white;"><br /></span></div>
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Not sub 10 hours, no finish line tape but lots of lessons learned and positives to take out of this race! I wanted to race fearless and I am proud to say I did! It wasn't good enough to break the tape (4th overall, 2nd AG), but I had a great swim for reasons far beyond just the time, my strongest bike to date power wise, and although I faded hard on the run which cost me that sub 10 finish, I have learned a lot! </div>
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Thank you to ALL the volunteers, my bikers on the run, and of course my coach Jorge for everything, as well as my sponsors <a href="http://www.quintanarootri.com/" target="_blank">Quintana Roo Tri</a> - we had the fastest bike split :) , <a href="https://www.refreshinq.com/" target="_blank">The Refreshinq Co</a>. for making sure I am healthy and recovering well day to day, <a href="http://coolcore.com/" target="_blank">Coolcore</a> for keeping me cool, <a href="https://www.blueseventy.com/" target="_blank">BlueSeventy</a> for helping me keep getting faster in the water and<a href="http://levelen.com/" target="_blank"> Levelen</a> for helping me dial in my fueling! To my supporters <a href="https://www.cycleops.com/" target="_blank">CycleOps</a> and <a href="http://www.finisswim.com/" target="_blank">FinisSwim</a> - thank you! Your tools are part of training routine on consistent basis! </div>
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After much needed recovery, it's now time to buckle down and get ready for the World Championship double with 70.3 Worlds in Chattanooga, and Kona. </div>
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<br /></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-85446659547955640072017-06-28T21:02:00.001-07:002017-06-28T21:14:42.123-07:00Patriot 70.3 Race Report <div class="MsoNormal">
This year was my fifth year in a row racing the local SunMultisport
Patriot 70.3. There is just something about sleeping in your own bed and
rolling to the start line few hours before the race. The logistics are super
easy, and it really doesn’t get more convenient than that. I don' usually have problems sleeping the night before the race, but the butterflies were flying high on Friday night! <o:p></o:p></div>
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<br /></div>
<br />
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The lead up to the race went super well, which is rarely the
norm! My sighting and straight swimming has been more and more fluid, my power
on the bike has been the best yet, and I can’t remember last time, I actually
rode so well and not just physically but also mentally executed some of the toughest
sessions I used to really struggle with. My running off the bike has been super
solid too, so I was very excited to give cracking that 4h30min mark another
try. (Spoiler Alert – it didn’t happen, and I really wasn’t even close - dammit) <o:p></o:p></div>
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<br /></div>
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Race morning was rainy but at least it was warm because the
humidity was like 1 million degrees. I set up my transition in pouring rain but
by the race start, the rain stopped, and the fog somewhat lifted of the lake!</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-e-kucsIket8/WVRpn8n8GZI/AAAAAAAACrQ/H2MS624RK0ETnrkNtVPPlvgf9LWtzBNEwCLcBGAs/s1600/Swim%2BPatriot%2B70.3.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://1.bp.blogspot.com/-e-kucsIket8/WVRpn8n8GZI/AAAAAAAACrQ/H2MS624RK0ETnrkNtVPPlvgf9LWtzBNEwCLcBGAs/s320/Swim%2BPatriot%2B70.3.jpg" width="320" /></a></div>
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Just a little foggy at the swim start<o:p></o:p></div>
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<b>SWIM:</b> 33:33</div>
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<br /></div>
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I snuck into my BlueSeventy helix although not so easily
because humidity, and did a quick swim warm up to get the heart rate up and get
ready for the swim start. Since I was starting in the open/elite wave I
actually had a real strategy – so pro I know ;). No worries – that strategy of
staying on Lisbeth’s feet went out the window very quickly, as I watched her
swim away from me in a heartbeat or two. Although I got dropped like a bad
habit, I swam hard, and eventually settled into my own race pace as I found
myself swimming completely alone! Dammit, plan B to the rescue. Plan B was
simple – swim straight! Mission accomplished (for the most part), and a new
Patriot swim 70.3 PR. Still not quite where I want to be but PR is a PR. I felt
good about my swim and how fresh I felt coming out of the water, which is often
overlooked by athletes, but being swim fit makes your bike and run easier too! <o:p></o:p></div>
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<b>T1</b>: 1:58</div>
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<br /></div>
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T1 was a bit of a mess - I am really much better at IM transitions. My wetsuit got stuck on my ankles (duh - I should have used the wetsuit strippers), and when I put my new aero helmet on I couldn't see a thing - oops!</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-HyiKo0izwoM/WVRq-BpXTHI/AAAAAAAACrc/0CfDzvpfWAIvJpgYmL41m7GH5HOBW8zsgCLcBGAs/s1600/Patriot%2B70.3%2BSwim.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://1.bp.blogspot.com/-HyiKo0izwoM/WVRq-BpXTHI/AAAAAAAACrc/0CfDzvpfWAIvJpgYmL41m7GH5HOBW8zsgCLcBGAs/s320/Patriot%2B70.3%2BSwim.jpg" width="320" /></a></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 11.0pt; line-height: 107%;">Arms out - that's the easy part ;) </span></div>
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<b>BIKE</b>: 2:24:42</div>
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<br /></div>
<div class="MsoNormal">
My helmet shield was covered with rain drops and since I
never used this helmet in a rain I didn’t know what to expect. (In my defense I
just bought it 1 week ago and the day I tested it the sun was shining). I
blindly clipped in, and set out on my merry way, 6-7 min down on the super
swimmers Stacy, and Becky, and 3 minutes down on Lisbeth who can really ride! You
are not a multiple ironman Kona World champion if you are not a great athlete!</div>
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<br /></div>
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</div>
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I spent the first 5 min trying to decide if I will be able
to see well enough through the rain drops on my shield or if I should remove it
instead. Eventually I successfully without stopping and or falling off my bike
removed the shield, and surely sacrificed some aerodynamics for visibility. (Safety first) I put
my head down and went to work. It was just me, myself and me for pretty much
the entire bike ride. It’s a VERY different feeling from having carrots to
chase the entire ride, but at least I didn’t even have to say on your left once
;)!</div>
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<br /></div>
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If I haven’t done this race before, I would have thought I
was lost. I have never been this completely alone ever. I was riding strong but
I was starting to question just how far I really was or what was happening at
the front of the race. When I rolled through the transition area again, I
finally got a word I was now about 2 minutes behind the leader, which at least
gave me a breath of fresh (although VERY humid) air. I was closing the gap. <o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-vmStWWpnB0o/WVRx3fpx1TI/AAAAAAAACrs/wR8FIk1sD0Y6lwhRkIz8S51tYtrR-y00QCLcBGAs/s1600/Bike.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://4.bp.blogspot.com/-vmStWWpnB0o/WVRx3fpx1TI/AAAAAAAACrs/wR8FIk1sD0Y6lwhRkIz8S51tYtrR-y00QCLcBGAs/s320/Bike.jpg" width="320" /></a></div>
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Serious chase mode! </div>
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</div>
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At this point I put my head down (shield back on), and it wasn’t
until probably mile 35ish that I passed Becky, and it was another 10 miles
before I found Stacy and Lisbeth at the front of the race.
I was never happier to see them. I put the pedal to the metal for a couple
miles to make sure they didn’t try to stay with me and although my nutrition
for some reason wasn’t staying down, I was able to put down my best 70.3 power ever. My time didn't quite reflect it but that's more thanks to the conditions rather then mega legs. It was also nice to build bit of a lead going
into the run. <o:p></o:p></div>
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<br /></div>
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<b>T2</b>: 2:34</div>
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<br /></div>
<div class="MsoNormal">
T2 was much of the same as T1 – this time I was fumbling
with my socks because my feet were covered in mud and last thing I wanted out
of this race was blistered feet. I also came to find out my sun glasses were
broken in half <span style="font-family: "wingdings"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">L</span> <o:p></o:p></div>
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<b>RUN:</b> 1:35:41</div>
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<br /></div>
<div class="MsoNormal">
Running without sunglasses is weird, but I managed. I had a
lead biker who was awesome and at least that reminded me that perhaps I wasn't lost, the run course was just that empty ;). Quite refreshing not having to
fight for fuel or ice at aid stations, but also a lot easier to chill out and
forget that you are racing. I got passed by one guy whom I tried to keep in
sight for as long as I could, but he was moving and me – not so much! I did end
up catching 2 more guys and those were the only athletes I saw for the 13.1
miles. <o:p></o:p></div>
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<br /></div>
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My run was rather unimpressive and although my huffing and
puffing would indicate one pace, the real pace was much slower. Heck I ran
faster the week before on a much hotter day in training, but so is racing. I
suspect the slight lack of my ability to keep my regular fuel down may have had something to do with it, but I
kept pressing on, and chasing my lead biker. (Thanks Rachel :) )</div>
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<b>TOTAL TIME:</b> 4:38:27 <o:p></o:p></div>
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I was really glad to see the finish line and live up, I mean race up to my bib number! Wearing #1 is NEVER easy and raising the
finish line tape is always special!<br />
<br />
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<a href="https://2.bp.blogspot.com/-5Ucsu43-tGI/WVR-OaknQhI/AAAAAAAACsY/Bvj8rFstIv4u32v2UeyqVQhkLf9DGtVuACLcBGAs/s1600/SMPT17GG06946.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1064" height="400" src="https://2.bp.blogspot.com/-5Ucsu43-tGI/WVR-OaknQhI/AAAAAAAACsY/Bvj8rFstIv4u32v2UeyqVQhkLf9DGtVuACLcBGAs/s400/SMPT17GG06946.jpg" width="265" /></a></div>
<div style="text-align: center;">
Finish line smiles :) </div>
<br />
It wasn't my fastest, but it was my best swim on this course, and highest 70.3 power output on the bike, which gives me confidence for the rest of the season.</div>
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<a href="https://1.bp.blogspot.com/-EqkXCavffSo/WVR18lJSUjI/AAAAAAAACr4/Zdkms1idYtcTY1523Vk9TCrprE6kGcmQACLcBGAs/s1600/IMG_5536.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://1.bp.blogspot.com/-EqkXCavffSo/WVR18lJSUjI/AAAAAAAACr4/Zdkms1idYtcTY1523Vk9TCrprE6kGcmQACLcBGAs/s400/IMG_5536.JPG" width="400" /></a></div>
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The podium :) </div>
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</div>
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This year's race was even more special because I got to watch many of my teammates, and 3 of my own athletes absolutely crush it with big PR's, and be right there as they finished! Locally races really are awesome, and watching hard work pay off is awesome and rewarding! </div>
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<a href="https://3.bp.blogspot.com/-D64zT-T3ZuY/WVR2mpSN1SI/AAAAAAAACsA/uzssuzIyVLI-hMArTfElyA9DfGDuMGTdwCLcBGAs/s1600/IMG_5516.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://3.bp.blogspot.com/-D64zT-T3ZuY/WVR2mpSN1SI/AAAAAAAACsA/uzssuzIyVLI-hMArTfElyA9DfGDuMGTdwCLcBGAs/s320/IMG_5516.JPG" width="320" /></a></div>
<div style="text-align: center;">
Lindsey crushed it, won her Age Group, and came in Top 10 overall female! </div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-r0t3TUNCuOk/WVR2uS1W9CI/AAAAAAAACsE/cDiuW5knPwkDRmob9JB6JGEJ3MU9qWdQACLcBGAs/s1600/IMG_5517.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://2.bp.blogspot.com/-r0t3TUNCuOk/WVR2uS1W9CI/AAAAAAAACsE/cDiuW5knPwkDRmob9JB6JGEJ3MU9qWdQACLcBGAs/s320/IMG_5517.JPG" width="320" /></a></div>
<div style="text-align: center;">
Chris had some nutritional issues but despite that absolutely destroyed his PR by 30+ min</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-hnxEB4EUOYU/WVR21GTy9wI/AAAAAAAACsI/IMaRwarHsogKVu1sDSilzlsW4QcE8--UwCLcBGAs/s1600/IMG_5524.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://3.bp.blogspot.com/-hnxEB4EUOYU/WVR21GTy9wI/AAAAAAAACsI/IMaRwarHsogKVu1sDSilzlsW4QcE8--UwCLcBGAs/s320/IMG_5524.JPG" width="320" /></a></div>
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Geoffrey too bettered his PR in only his 2nd 70.3! </div>
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I am already looking to this race again next year! </div>
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<br /></div>
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As always, THANK YOU to my coach Jorge for keeping me at the top of my game, <a href="http://www.quintanarootri.com/" target="_blank">Quintana Roo</a> for Mr. Flash and yet another fastest female bike split that helped me get back into the race, <a href="https://www.refreshinq.com/" target="_blank">Refreshinq</a> for helping me stay on top of my game day in and day out, <a href="https://www.blueseventy.com/" target="_blank">BlueSeventy</a> for the speedy wetsuits and awesome goggles for any and all conditions, <a href="http://coolcore.com/" target="_blank">Coolcore</a> for making sure I stay comfy, and cool while training and racing and also all of our <a href="http://e3ts.com/sponsors/" target="_blank">E3 Training team sponsors</a> - you guys rock, and I appreciate the support more than you know. </div>
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Next up - Ironman Lake Placid! </div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-76676614599607495332017-06-07T19:51:00.001-07:002017-06-07T19:52:30.053-07:00Hello summer, Hello Coolcore! <div class="MsoNormal">
I have been a big fan of <a href="https://www.coolcore.com/" target="_blank">Coolcore</a> ever since I did my very
first race in the heat, and knew that unless I can keep my body temp down, I
will stand no chance of achieving my dream of winning the amateur title at the
Ironman World Championship in Kona, Hawaii.
Never say never, but I doubt I will ever have to worry about being cold
when racing in the hot and humid conditions of Hawaii. <o:p></o:p></div>
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<br /></div>
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I have been using the Coolcore cooling towel and headband
ever since 2013 in all my hot races and when training during hot summer months
so I am super excited to make our partnership officially official this year and
I am even more excited about their NEW product launch! Keep reading to find out
more!</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-lOtk9KcBA7U/WTiv0zDfW9I/AAAAAAAACqs/HLbYmZjJcjAYMgGfISJb_QtXspyeO916wCLcB/s1600/Black%2BHeadband%2BTexas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="767" height="400" src="https://1.bp.blogspot.com/-lOtk9KcBA7U/WTiv0zDfW9I/AAAAAAAACqs/HLbYmZjJcjAYMgGfISJb_QtXspyeO916wCLcB/s400/Black%2BHeadband%2BTexas.jpg" width="318" /></a></div>
<span style="text-align: center;"></span><br />
<div style="text-align: center;">
<span style="text-align: center;">That’s how excited and happy I am to be part of the Coolcore family!</span></div>
<span style="text-align: center;">
</span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-jOqmqARuOqs/WTiwDqk3hXI/AAAAAAAACqw/otLrzyRdu1cVR_Jn_Q-4K82HSZErVRzLgCLcB/s1600/Neck%2Band%2Bhead%2Bkona.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="400" src="https://3.bp.blogspot.com/-jOqmqARuOqs/WTiwDqk3hXI/AAAAAAAACqw/otLrzyRdu1cVR_Jn_Q-4K82HSZErVRzLgCLcB/s400/Neck%2Band%2Bhead%2Bkona.jpg" width="400" /></a></div>
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Keepin’ the noggin’
cool! <o:p></o:p></div>
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<br /></div>
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The Coolcore products are perfect for anyone with an active
lifestyle whether you are a weekend warrior who enjoys the outdoors, or whether
you are super competitive like myself reaching for the top step on the podium. <o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-FKGl4O74R7s/WTiwQFf86bI/AAAAAAAACq0/UqzHtxdgWTUFPa1eNDnNBOgwW4vX8_67ACLcB/s1600/Blue%2BHeadband.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="768" height="400" src="https://1.bp.blogspot.com/-FKGl4O74R7s/WTiwQFf86bI/AAAAAAAACq0/UqzHtxdgWTUFPa1eNDnNBOgwW4vX8_67ACLcB/s400/Blue%2BHeadband.jpg" width="320" /></a></div>
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Happiness is not
being overheated at the finish line! <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
All Coolcore fabrics are chemical-free and I couldn’t be
happier with the benefits they offer. They cool better, and also offer
protection from the sun! Finally, they last longer because there aren’t any
chemicals to wash out. <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-_v33SY63eiQ/WTiwnBi9EdI/AAAAAAAACq8/79IHX91qAlQnnq-ZY6BHlJdHhcWQRdKxQCEw/s1600/Energy%2BLab.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="960" height="225" src="https://2.bp.blogspot.com/-_v33SY63eiQ/WTiwnBi9EdI/AAAAAAAACq8/79IHX91qAlQnnq-ZY6BHlJdHhcWQRdKxQCEw/s400/Energy%2BLab.jpg" width="400" /></a></div>
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Putting the Coolcore
top through it’s paces in the famous energy lab in Kona, Hawaii! <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
So what is the best part? <a href="https://www.coolcore.com/" target="_blank">Coolcore</a> just came out with a kick ass
apparel line, that you must try! With summer FINALLY here, you will NOT be disappointed! <o:p></o:p>Use code JANAR for 15% off!</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-ES4krgPyM24/WTixoI1vs1I/AAAAAAAACrA/9dT81cGR8gwHPZlDYoiSQglviHEjtgInQCLcB/s1600/CoolCore%2BNew.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://1.bp.blogspot.com/-ES4krgPyM24/WTixoI1vs1I/AAAAAAAACrA/9dT81cGR8gwHPZlDYoiSQglviHEjtgInQCLcB/s400/CoolCore%2BNew.jpg" width="400" /></a></div>
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Ready, set, GO! </div>
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<o:p></o:p></div>
</div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-6102460929983617572017-05-09T05:57:00.002-07:002017-05-09T06:05:27.655-07:00Teamwork and The Refreshinq RQ Program<div class="separator" style="clear: both; text-align: center;">
</div>
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<br /></div>
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Triathlon may be labeled as an individual sport but it is
far from it! We are out there on race day on our own, but nobody gets to the
start line without a team! <o:p></o:p></div>
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The triathlon journey is a process that goes far and beyond
the finishing time on race day, and strong support network of family, coaches,
sponsors, and supporters make a big difference. All these people create YOUR
team, and are along for the ride full of ups and downs. <o:p></o:p></div>
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I am super excited to have expanded my team this year to
include <a href="https://www.refreshinq.com/" target="_blank">The Refreshinq Co.</a>! Their goal is to help everyone from top performing
athletes to weekend warriors become their best AND never quit getting better
via all natural, pharmacist-curated supplements in
the form of vitamin packs and/or patches! <o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-lVK6Upl8zxI/WRE2zR3AUTI/AAAAAAAACps/jl8UzwqR5twPLw7Q-RQqBVyv91gmkOyEQCEw/s1600/Samples.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://1.bp.blogspot.com/-lVK6Upl8zxI/WRE2zR3AUTI/AAAAAAAACps/jl8UzwqR5twPLw7Q-RQqBVyv91gmkOyEQCEw/s400/Samples.jpg" width="300" /></a></div>
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Quick look at some of the Refreshinq Co. products</div>
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Their goals line up perfectly with mine, and although my
partnership has just started few months ago, they have already been a key part
of my team in my mission to never quit reaching my goals, and leaving no stone
unturned on my journey to the top of the Ironman World Championship podium. <o:p></o:p></div>
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Taking advantage of <b><a href="https://www.refreshinq.com/rq-program" target="_blank">Refreshinq’s RQ program</a></b> has already
proven critical in my continuous development as an athlete that goes far beyond
swim, bike and run. <o:p></o:p></div>
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The RQ program showed me exactly what was going on inside my
body (via InsideTracker blood test), and it further provided me with next steps
to optimize not only my overall health, but also my performance. <o:p></o:p></div>
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I did my Insidetracker blood test after a long/tough and
pretty aggressive 10 week training build toward my first race of the
season – Ironman Texas, and less than 48 hours after my longest training run of
21 miles on the Boston marathon course. Throughout my build I was feeling
strong week after week, but I was definitely quite tired and sore after this
run which wasn’t surprising – the hills of the Boston marathon course along
with the accumulated fatigue will do that to you. <o:p></o:p></div>
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<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-j5xasjIACAU/WRE3pU3QB4I/AAAAAAAACp0/NaPQBsZ43ZUprHkK7_B74ue1D4reNm2yACLcB/s1600/Texas%2BBuild.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="https://4.bp.blogspot.com/-j5xasjIACAU/WRE3pU3QB4I/AAAAAAAACp0/NaPQBsZ43ZUprHkK7_B74ue1D4reNm2yACLcB/s640/Texas%2BBuild.JPG" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
Black arrow shows my
aggressive build. Blue dot simulates my fitness, while red dot (pink line)
simulates my continuously building fatigue week after week. <o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
After I received my InsideTracker blood test results, I
completed an assessment form to give my “personal coach”(RQ Health Coach) more
information with regards to my background, activity level and goals, and was
then contacted shortly after. My “personal coach” and I went over each
and individual blood biomarker regardless of whether those biomarkers fell into
the optimal range or not, and we further discussed how they affect my health
& performance, and what I can do to optimize each. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It was very eye opening, and enlightening to know what each
biomarker means and how it relates to my goals instead of asking “google” and
worrying that there may be something seriously wrong with me because that’s
exactly what I did when I saw this: <span style="color: red; mso-no-proof: yes;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-K8jy9x-tIVE/WRE4oAcE_SI/AAAAAAAACp8/g9yyBNlCMQMxYuGqyyHRh1YvYvLmLEg8QCLcB/s1600/Liver.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="330" src="https://2.bp.blogspot.com/-K8jy9x-tIVE/WRE4oAcE_SI/AAAAAAAACp8/g9yyBNlCMQMxYuGqyyHRh1YvYvLmLEg8QCLcB/s400/Liver.JPG" width="400" /></a></div>
<div style="text-align: center;">
<span style="text-align: center;">What the heck is wrong with my liver? (Pro Tip: Stay away from WebMD!)</span></div>
<div style="text-align: center;">
<span style="text-align: center;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-Z4kK7FJMnv8/WRE4p8r7hrI/AAAAAAAACqA/0Wf3Cmb7E3kK33iEd-Xyj0iFHAY8D7yCgCLcB/s1600/Creatine%2BInf.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="328" src="https://3.bp.blogspot.com/-Z4kK7FJMnv8/WRE4p8r7hrI/AAAAAAAACqA/0Wf3Cmb7E3kK33iEd-Xyj0iFHAY8D7yCgCLcB/s400/Creatine%2BInf.JPG" width="400" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: red; mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_4"
o:spid="_x0000_i1026" type="#_x0000_t75" style='width:2in;height:258.5pt;
visibility:visible;mso-wrap-style:square'>
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o:title=""/>
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o:title=""/>
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<div align="center" class="MsoNormal" style="text-align: center;">
Oh, you just trained
really hard for a while, and so your muscles are well – feeling it! This IS
related to your increased liver enzymes – got it! (I finally feel like a huge
weight got lifted of my chest) <o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
No, I didn’t have a serious condition that Mr. Google
suggested, and could stop worrying. Thank you Refreshinq! You put my mind at
peace, when I was explained just how all these biomarkers are related to each
other and my training. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Having the ability to speak with an experienced health coach
allowed me to understand just when nutrition is enough to optimize my health
& performance and when vitamins/supplements are necessary. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What is even better is that I don’t have to spend more time
online or in a CVS isle searching for which supplement – in my case which
probiotic is best for me, because The Refreshinq Co. has me covered! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The advantages don’t stop here. Knowing that the recommended
supplements are all natural, pharmaceutical grade and 3<sup>rd</sup> party
tested is just another added and very important benefit to me as an athlete and
supporter of clean sport! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am very excited to have The Refreshinq Co. part of my
team, and would highly suggest for all of you to check them out and give them a
try! Whether you are a weekend warrior or elite level athlete, their products
AND services are first class and will make a difference in your health and
performance! Let them help you never quit reaching your goals! <o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Please comment below if you have any questions, or use code
JANA10 for 10% discount. <o:p></o:p></div>
<br />
<div class="MsoNormal">
<br /></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-14590069339298620342017-05-03T20:49:00.004-07:002017-05-03T20:51:17.399-07:00Ironman Texas Lead Up and Race Report <div class="MsoNormal">
<span style="font-family: inherit;">After last year’s Ironman Texas, I wasn’t quite sure I
wanted to do this race again. Not because the swim was changed the day before
the race, or because the bike course had more turns than its distance, or
because the weather was more hot/humid than Kona (I actually welcomed that because gaining more experience in Kona like conditions is beneficial to me!) but because I wasn’t sure I was ready to put myself
through nearly 100% indoor training again. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Last year, I struggled! I struggled through many of my long
rides, and as the weeks went by I was slowly but surely losing motivation. I
was quickly approaching the edge of burning out. Indoor training can be quite
monotonous and I honestly didn’t want to put myself through that again. So instead, I signed up for Ironman Lake Placid because I knew I would have plenty of friends to train with, and I wouldn’t be
confined to my pain cave a.k.a living room weekend after weekend. <o:p></o:p></span></div>
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<span style="font-family: inherit;">Yet as the weeks went by, this little voice inside my head
kept telling me to sign up for Ironman Texas regardless of all of the above.
Come December, I was swimming better than ever, and my motivation to redeem my
mediocre race at Ironman Texas last year was sky high, Right around the New Year, I came down with a nasty sinus and ear infection
and there went my streak of kick ass training. I was laid up for pretty much 3
weeks with zero energy to train and that is not like me. </span><span style="font-family: inherit;">With 15 weeks to Ironman Texas, I watched my fitness hit its
lowest point since years ago. I did however become great at puzzles.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<a href="https://2.bp.blogspot.com/-JQiH6TY7nXI/WQqGMXRNUCI/AAAAAAAACmo/CSVVCmjENLQz0Tus4N7tOKudxI6RnQzGQCLcB/s1600/Puzzle%2B4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://2.bp.blogspot.com/-JQiH6TY7nXI/WQqGMXRNUCI/AAAAAAAACmo/CSVVCmjENLQz0Tus4N7tOKudxI6RnQzGQCLcB/s320/Puzzle%2B4.jpg" width="320" /></a></div>
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<span style="font-family: inherit;">Home sweet home (Prague, Czech Republic) </span></div>
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<a href="https://3.bp.blogspot.com/-2gbv-L7Q-cg/WQpyfpIoQdI/AAAAAAAACmQ/33g8Dy4dY4UdHDGozVZ0UBCER1OWawTMACLcB/s1600/Puzzle%2B2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://3.bp.blogspot.com/-2gbv-L7Q-cg/WQpyfpIoQdI/AAAAAAAACmQ/33g8Dy4dY4UdHDGozVZ0UBCER1OWawTMACLcB/s320/Puzzle%2B2.jpg" width="320" /></a></div>
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My 2nd home </div>
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</div>
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<a href="https://4.bp.blogspot.com/-LTQRCCRskKs/WQpyj4Dl02I/AAAAAAAACmY/BiarPiiW16s-E2MwyuuXoLgfb7LI1zUdgCLcB/s1600/Puzzle%2B3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://4.bp.blogspot.com/-LTQRCCRskKs/WQpyj4Dl02I/AAAAAAAACmY/BiarPiiW16s-E2MwyuuXoLgfb7LI1zUdgCLcB/s320/Puzzle%2B3.jpg" width="320" /></a></div>
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<span style="font-family: inherit;">Because this is exactly how I spent my New Years! </span></div>
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<span style="font-family: inherit;">Although sitting on the couch wasn’t exactly how I wanted to
kick of 2017, I think it allowed me to really get hungry again and so while on </span>antibiotics<span style="font-family: inherit;">, I finally pulled the trigger and signed up! </span></div>
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<span style="font-family: inherit;">I started the build toward IM Texas mentally fresh and ready to
bring my A game day in and day out. <o:p></o:p></span></div>
<span style="line-height: 107%;"><span style="font-family: inherit;">What followed was something I could only dream
of. I put together probably my best ever training block, and I very much continued
to surprise myself week after week whether it was in the pool, on the bike or
the treadmill. (Yes – I did a lot of my runs indoors). Just when I thought I was surely going to blow
up, my mind was sharp, and my body continued to perform week after week. </span></span><br />
<span style="line-height: 107%;"><span style="font-family: inherit;"><br /></span></span>
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</div>
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<a href="https://4.bp.blogspot.com/-Mq6HAltKtXE/WQqKVQwZ4NI/AAAAAAAACm8/-w1_JQro-Y8Yfbta5WKpDTc8Cx50fRNJACLcB/s1600/Texas%2BFitness%2BArrow.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="162" src="https://4.bp.blogspot.com/-Mq6HAltKtXE/WQqKVQwZ4NI/AAAAAAAACm8/-w1_JQro-Y8Yfbta5WKpDTc8Cx50fRNJACLcB/s400/Texas%2BFitness%2BArrow.jpg" width="400" /></a></div>
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Consistent build from 1/9 to 3/26 (11 weeks of consistent build), followed by a down week, before one final push during our training camp in Tucson, Arizona. </div>
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During this time, I averaged little over 15 hours of training between swim, bike, run and weekly strength and plyo session. </div>
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<a href="https://4.bp.blogspot.com/-VgUOrFioorY/WQqMBFc2siI/AAAAAAAACnI/bSRAH8gi158c6ewyZFSNeE_VsrJ2zu8HwCLcB/s1600/Hours%2Btrained.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-VgUOrFioorY/WQqMBFc2siI/AAAAAAAACnI/bSRAH8gi158c6ewyZFSNeE_VsrJ2zu8HwCLcB/s320/Hours%2Btrained.JPG" width="310" /></a></div>
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Consistent build, with 1 down week followed by a big week in Tucon, AZ (training camp), and taper week before race day :) </div>
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With 2 weeks before Ironman Texas, we had our annual
training camp in Tucson, and although my swimming decided to go on vacation, my
cycling and running were the best ever. I was putting out power day after day
that I have never done before fairly effortlessly, and my running legs were
sharp. The long run at the end of camp is
always a struggle thanks to the accumulated fatigue and although this year it
wasn’t any different I ticked of 15 miles at a pace 40 sec per mile faster than
a year ago! <o:p></o:p></div>
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</div>
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Needless to say I travelled to Texas knowing that I was in
one of my best IM shapes to date even if all of my swimming has been done in
the pool, all but 6 days of cycling had been indoors, and probably 80% of my
runs were indoors too or in temps below 40 degrees (and I am being generous
here) <o:p></o:p></div>
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I arrived in the Woodlands on Wednesday mid day, and headed
right to packet pick up before settling at the same homestay as last year – the
Broncalo’s. It seriously felt like I never left and Jesus and Laura are
seriously the best! I spent the next two days, just making sure I had
everything ready for race day, and I even got a pre-race swim in with the
PushGlideKick team and the awesome Gemma Hollis. My swimming really decided to
show up that day, so it felt like everything was coming together just in time
for the big day <span style="font-family: "wingdings"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span>.</div>
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<a href="https://1.bp.blogspot.com/-VlWf5ef6v4Y/WQqNMUd8w8I/AAAAAAAACnQ/QqUt0V6okL8ft0TxAU2T9BBulZDNLbQLACLcB/s1600/Pool.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-VlWf5ef6v4Y/WQqNMUd8w8I/AAAAAAAACnQ/QqUt0V6okL8ft0TxAU2T9BBulZDNLbQLACLcB/s320/Pool.jpg" width="320" /></a></div>
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Outdoor pools make everything better! <o:p></o:p></div>
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We won’t talk about the day I tried to squeeze myself into
my wetsuit just to make sure I was ready for anything. I haven’t had mine on
since September so had to do it. Good thing there is no photographic evidence of this as trying to squeeze into a wetsuit when it's nearly 80 degrees and just as humid really wasn't pretty! (It did take 2 people to zip me up!) <o:p></o:p></div>
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<a href="https://3.bp.blogspot.com/-U54Ukhd3jtc/WQqPnjtxdzI/AAAAAAAACnc/RjqRpz-Z17IsuxML2ybCM4FtmnAEUIGgACLcB/s1600/Race%2Bready.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://3.bp.blogspot.com/-U54Ukhd3jtc/WQqPnjtxdzI/AAAAAAAACnc/RjqRpz-Z17IsuxML2ybCM4FtmnAEUIGgACLcB/s400/Race%2Bready.jpg" width="400" /></a></div>
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Mr. Flash ready to rock! </div>
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<br /></div>
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<a href="https://3.bp.blogspot.com/-TXYmACAyyko/WQqPpfEZgHI/AAAAAAAACng/a9GmD7kMHjk7nEolBYH-rCqn6wTnHjlYgCLcB/s1600/T1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-TXYmACAyyko/WQqPpfEZgHI/AAAAAAAACng/a9GmD7kMHjk7nEolBYH-rCqn6wTnHjlYgCLcB/s320/T1.jpg" width="240" /></a></div>
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T1 bag plus missing rice/potato cakes (no I didn't use the toe warmers, but when forecast initially called for low 50s, I had to be ready) </div>
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<a href="https://2.bp.blogspot.com/-J8_qc9R47A0/WQqPrIteEeI/AAAAAAAACnk/xFbEimVS2t0CTe0awl5fv4iOUAEZYzq0ACLcB/s1600/T2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-J8_qc9R47A0/WQqPrIteEeI/AAAAAAAACnk/xFbEimVS2t0CTe0awl5fv4iOUAEZYzq0ACLcB/s320/T2.jpg" width="240" /></a></div>
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T2 bag </div>
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I woke up on race morning to temperatures in the low 70s
with humidity in the mid 90s! Humidity for breakfast anyone? With T1 and T2
being in two separate places there was no time for messing around. Just like
last year, there was no in water warm up for us age groupers, so the 15 min
walk over served just as that. <o:p></o:p></div>
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<b>The Swim: 1:16:30</b><o:p></o:p></div>
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<b><br /></b></div>
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The swim was a self seeded rolling start except there were
no signs that would indicate any swim times. This is where I made my first
mistake that 100% cost me some time. How much time – we will never know, but I
know my swim is better than the time shows. </div>
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<a href="https://1.bp.blogspot.com/-n2Jm7iox_-Q/WQqS95eSllI/AAAAAAAACoI/GTIHtIucxro5S_5_M8vIumK9lmTdZCQKwCLcB/s1600/Waldo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://1.bp.blogspot.com/-n2Jm7iox_-Q/WQqS95eSllI/AAAAAAAACoI/GTIHtIucxro5S_5_M8vIumK9lmTdZCQKwCLcB/s400/Waldo.jpg" width="400" /></a></div>
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</div>
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You can see the masses getting ready for the swim start! And that yellow circle - yup - that's me stretching it out instead of swimming already! (Photo Credit - <a href="https://www.facebook.com/david.reynolds.9615" target="_blank">David Reynolds</a>)</div>
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I got in the water too late and found myself in a 2.4 mile boxing match inside a watching machine, with underwater visibility up to about my elbow. I spent at least the first half of the swim either swimming into and around people or looking up every 2 strokes to see where to go. I then spent the 2<sup>nd</sup> half of the swim trying to pee while swimming, which for me is impossible! It was becoming downright painful, and I welcome any tips and suggestions – TMI I know. </div>
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<a href="https://1.bp.blogspot.com/-STQbv3s96B0/WQqRLi9CG1I/AAAAAAAACn0/ZAaOpjUOKxsfHFHEBSPOMYE4ppDDvKhdACLcB/s1600/Lake%2Bswim.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://1.bp.blogspot.com/-STQbv3s96B0/WQqRLi9CG1I/AAAAAAAACn0/ZAaOpjUOKxsfHFHEBSPOMYE4ppDDvKhdACLcB/s400/Lake%2Bswim.jpg" width="400" /></a></div>
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Bodies everywhere </div>
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Looking at my splits, the last 2000 yards were actually
nearly 5 sec per 100 yards faster than the first half! Unlike last year, I didn’t panic and just kept
on trucking although apparently way too slow! I wore the <a href="https://www.blueseventy.com/collections/goggles/products/nero-race?variant=211232775" target="_blank">BlueSeventy Nero Race yellowlense goggles</a> that will make even the gloomiest day bright, which allowed me to see
the buoys very clearly. I did have a bit of a hard time finding my way into the
canal, but once in there I found a descent rhythm. The water in the canal was
super choppy but it didn’t really phase me – the very slowly moving bodies however
did. I made my way around everyone the best I could, even if that included multiple
times of me coming to a dead stop to actually survey what may be the best way
to get around the wall of mostly men in front of me. I got pushed, and punched
and kicked and shoved, but I shrugged it off. Before I knew it a volunteer was
literally pulling me out of the water up onto the stairs like I was a 5 pound weight! <o:p></o:p></div>
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<b>T2: 3:34</b><o:p></o:p></div>
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<b><br /></b></div>
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I glanced at my watch, saw my time and very quickly bolted
out of there. This wouldn’t be the first time, I would be dissatisfied with my
swim time, but I knew the day was young. I actually felt the best I have ever
felt coming out of the water, and quickly shifted my focus to what I needed to
do in transition and onto the bike I went.<o:p></o:p></div>
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<b>The Bike: 4:58:53</b><o:p></o:p></div>
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Although I would normally let my crappy swim dictate the
first part of the bike, I never once again even thought about my swim time
(until post race of course). I held back
a bit even though my legs really wanted to go. I also knew what it was like to
race in the heat/humidity in April after training through the east coast
winters. (Although the weather was far from what it was like last year even
temps in the 70s coupled with 90+% humidity at the start of the day will
eventually catch up with you when you are used to the temps in the 20s &
30s). I was moving well, and sticking to my pacing and fueling plan. As a very
rhythmic rider, I was actually really excited about this bike course. It really played to my strengths especially
coming of 99% indoor training. I love to just put my head down and go to work. I
never even used the front chain ring! <o:p></o:p></div>
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<a href="https://4.bp.blogspot.com/-enk3_arOe3Y/WQqXi4WpJKI/AAAAAAAACoU/tUVMr9ub7HQBVfm3WjBqUOpTcw2E5GHZQCLcB/s1600/best%2Bbike.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="https://4.bp.blogspot.com/-enk3_arOe3Y/WQqXi4WpJKI/AAAAAAAACoU/tUVMr9ub7HQBVfm3WjBqUOpTcw2E5GHZQCLcB/s400/best%2Bbike.JPG" width="400" /></a></div>
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Just getting started! (Photo Credit - <a href="https://www.facebook.com/ScottFlathousePhotography/" target="_blank">Scott Flathouse</a>) </div>
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Once on the highway, I just put my head down and began to
pick up the pace some. <o:p></o:p></div>
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<br /></div>
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<a href="https://3.bp.blogspot.com/-uKEH-ra0Xbo/WQqYHt6QYeI/AAAAAAAACoc/bLvuN9k3H1kDffmaSbMMN0_hXamIRQRMwCLcB/s1600/Scenic%2BHighway.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://3.bp.blogspot.com/-uKEH-ra0Xbo/WQqYHt6QYeI/AAAAAAAACoc/bLvuN9k3H1kDffmaSbMMN0_hXamIRQRMwCLcB/s400/Scenic%2BHighway.jpg" width="400" /></a></div>
<div style="text-align: center;">
The scenic IM Texas bike course ;) (Photo Credit - <a href="https://www.facebook.com/david.reynolds.9615" target="_blank">David Reynolds</a>)</div>
<br />
The wind was starting to pick up too but it felt like we had an equal head and tail wind both directions. The whole first loop I was staying steady at around 23 mph, and I even did some quick math once I passed the 56 mile marker. At mile 56 I was on pace for a 4:52 bike split. Say WHAT?<br />
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<a href="https://3.bp.blogspot.com/-3WcOtMg4saU/WQqYIhutvaI/AAAAAAAACog/QcEBD-mQ3B8_EOWVRr3W5kFAttBlzLxugCLcB/s1600/Beating%2BTrains.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://3.bp.blogspot.com/-3WcOtMg4saU/WQqYIhutvaI/AAAAAAAACog/QcEBD-mQ3B8_EOWVRr3W5kFAttBlzLxugCLcB/s400/Beating%2BTrains.jpg" width="400" /></a></div>
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Beating trains! (I sadly don't even remember this train!) </div>
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(Photo Credit - <a href="https://www.facebook.com/david.reynolds.9615" target="_blank">David Reynolds</a>)</div>
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<br /></div>
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At mile 82 I was still on pace for that very same time but
the last 30 miles back into transition, the wind decided to come out and play!
It was headwind and crosswind from hell! I was actually still feeling strong and
was able to up my effort/power some more hoping to add some more time on my competition.
After averaging 23+ mph for 82 miles, going less than 20 mph however felt super
slow, and I spent the last next 20 miles watching my average speed quickly
deteriorate to just over 22 mph. <o:p></o:p></div>
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As much as I always wanted to ride my bike on the highway, I
was very glad to get of it and put in the final push toward T2. I rolled into T2 with my best power output yet over the IM
distance, and feeling strong! </div>
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<b>T2: 3:09</b><o:p></o:p></div>
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I hopped of the bike, handed Mr. Flash to the volunteers and
immediately noticed that my legs were feeling awesome! Thanks to an empty
changing tent, I had about 3 volunteers helping me with just about everything!
I don’t know who you were, but thank you, thank you, thank you! <o:p></o:p></div>
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<b>The Run: 3:27:40</b><o:p></o:p></div>
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<b><br /></b></div>
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I bolted out of the changing tent on a mission, with my
heart rate way too high! I knew better than that yet I was still flying high.
Thankfully only few hundred yards in Kurt Perham of PBM Coaching pretty much
told me to cool my jets and I finally began to slow my pace down – my running
has been coming along great but not 6:40s-6:50s great ;). <o:p></o:p></div>
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My HR was still a bit high but my effort was feeling super
easy, and my legs felt fresh! The weather was a far cry from last years heat
and humidity, so for the first time ever, I wasn’t overheating from step 1 BUT
my HR was still a bit elevated for the pace I was running. The challenge of racing
in the heat/humidity after training through east coast winter is real. <o:p></o:p></div>
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<a href="https://1.bp.blogspot.com/-kcc9pXdJ9Ds/WQqZmp5Gh1I/AAAAAAAACos/f2eRgzNFW_wQg4fQIklc227mRo6ob7W6wCLcB/s1600/DSC_0578.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://1.bp.blogspot.com/-kcc9pXdJ9Ds/WQqZmp5Gh1I/AAAAAAAACos/f2eRgzNFW_wQg4fQIklc227mRo6ob7W6wCLcB/s400/DSC_0578.JPG" width="266" /></a></div>
<div style="text-align: center;">
Thumbs up to feeling awesome! (Photo Credit - <a href="https://www.facebook.com/janina.rajecki" target="_blank">Janina Rajecki Davis</a>)</div>
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<o:p></o:p></div>
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The eventual winner Emily did pass me fairly quickly around
between miles 1 – 2, but I was able to keep her in my sights for the next 6ish
miles. I also learned (from her husband) that there was another competitor
about 2:30 min up the road from Finland currently leading our AG. I wanted to
find her! (This was probably around mile 5)<o:p></o:p></div>
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<a href="https://2.bp.blogspot.com/-QhW-3PI0vVE/WQqZs8hs6oI/AAAAAAAACow/stThSxMRbesWk4g6kgPaSCXZeFexa1QBgCLcB/s1600/DSC_0577.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://2.bp.blogspot.com/-QhW-3PI0vVE/WQqZs8hs6oI/AAAAAAAACow/stThSxMRbesWk4g6kgPaSCXZeFexa1QBgCLcB/s400/DSC_0577.JPG" width="266" /></a></div>
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Still in control (Photo Credit - <a href="https://www.facebook.com/janina.rajecki" target="_blank">Janina Rajecki Davis</a>)</div>
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I kept on moving with ease and it was at the beginning of
the 2<sup>nd</sup> loop (probably between miles 8-9) that I all of a sudden
lost Emily. It turns out she made a quick pit stop and hence I now found myself
in front of her. My legs were still feeling good – my HR had settled although still
a bit higher for the pace I was running, and I continued to look for Venla the
Finish girl who I knew was still in front of me. <o:p></o:p></div>
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When I hit probably mile 13ish, Emily’s husband told me the gap
to the Fin was now down to 1:16 so I knew if I just kept my pace, I had a chance of
catching her before the race was over! Of course I am sure he was saying the
same to his wife, who kept getting closer and closer to me all of 2<sup>nd</sup>
loop. It was so FUN to be in such a close race! <o:p></o:p></div>
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<a href="https://3.bp.blogspot.com/-Fh3EWGh6SoI/WQqZukpDW4I/AAAAAAAACo0/xc6SLx5_VXwoYnxO4mQPshF6QKrQ6RWYQCLcB/s1600/Focus%2BRun%2B2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://3.bp.blogspot.com/-Fh3EWGh6SoI/WQqZukpDW4I/AAAAAAAACo0/xc6SLx5_VXwoYnxO4mQPshF6QKrQ6RWYQCLcB/s400/Focus%2BRun%2B2.jpg" width="266" /></a></div>
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It's getting more real! And yes - the competitor behind me is Emily! </div>
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(Photo Credit - <a href="https://www.facebook.com/david.reynolds.9615" target="_blank">David Reynolds</a>)</div>
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By mile 18-19, I ended up passing Venla, and was told by
David that I was now leading my Age Group! At this point Emily was back on my
heels, and was closing fast. I was definitely starting to feel the hurt. I
began to feel low on fuel and I couldn’t get enough liquids in me at each aid
station. When Emily passed me around mile 20-21, I went with her for nearly 2
miles, but the lack of fuel has caught up with me and I was feeling awfully
thirsty secretly wishing for more aid stations along the way! <o:p></o:p></div>
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<a href="https://2.bp.blogspot.com/-P-c2oGWg4Rw/WQqZzA3KsoI/AAAAAAAACo4/LeOvKwcmq1ksUbsdQv0yCd4rOd_niDJDQCLcB/s1600/DSC_0706.NEF" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-P-c2oGWg4Rw/WQqZzA3KsoI/AAAAAAAACo4/LeOvKwcmq1ksUbsdQv0yCd4rOd_niDJDQCLcB/s320/DSC_0706.NEF" width="213" /></a></div>
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You gotta love the matching stride! </div>
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(Photo Credit - <a href="https://www.facebook.com/janina.rajecki" target="_blank">Janina Rajecki Davis</a>)</div>
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Anything can happen in the closing miles of the marathon,
and I made the choice to settle into more manageable pace instead of potentially
blowing up just a few miles before the marathon. I had come to Texas to get a
slot to Kona and I knew if I could just hold on to my pace it was going to be
mine. Emily’s pace was too fast for me, and as much as I wanted that “W”, I
wanted that Kona slot more. Blowing
myself up and getting caught in the end of a very long day wasn’t in my best
interest. I made a safer decision of the
two, but you better believe if this was Kona, I would turn myself inside and
out! </div>
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I ended the day with an Ironman PR of 9:49:46, one speedy
bike split, new run PR of 3:27:40 and the Kona slot I came here for so it’s
hard to be disappointed. <o:p></o:p></div>
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<a href="https://2.bp.blogspot.com/-o67Z9LJmkHI/WQqg7PfME7I/AAAAAAAACpI/x55-uXZ_QpYfSYmcxVdUoAmAlhB0XalgQCLcB/s1600/Aloha.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-o67Z9LJmkHI/WQqg7PfME7I/AAAAAAAACpI/x55-uXZ_QpYfSYmcxVdUoAmAlhB0XalgQCLcB/s320/Aloha.jpg" width="240" /></a></div>
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Hello Kona #5 </div>
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<a href="https://3.bp.blogspot.com/-2kH3nqwzoCM/WQqhAFIreuI/AAAAAAAACpM/lzhgJapTFCM4WRvWtH1PHvelM5kuXfoNgCLcB/s1600/Kona%2Bgirls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://3.bp.blogspot.com/-2kH3nqwzoCM/WQqhAFIreuI/AAAAAAAACpM/lzhgJapTFCM4WRvWtH1PHvelM5kuXfoNgCLcB/s320/Kona%2Bgirls.jpg" width="320" /></a></div>
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Kona girls - 2nd, 3rd, and 5th (1st and 4th already had their slots from IMAZ)</div>
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2<sup>nd</sup> AG by couple minutes stings, but finishing 3<sup>rd</sup>
overall amateur at a competitive North American Championship race after being 10<sup>th</sup>
last year is nothing to sneeze at, and I am super excited for the rest of the season! <o:p></o:p></div>
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I may have travelled to this race alone, but I felt far from
alone! The Woodlands community is absolutely amazing, and I have met many
people here that make this race feel like a hometown race for me! Big Thank you
to my homestay – the Broncalo’s, David Tilbury-David for being my bike mechanic
away from home and making sure I put together Mr. Flash just right, his wife
Janina for the awesome run photo’s, Gemma Hollis (PushGlideKick) for letting me
swim with her squad while I was here in the Woodlands, Scott Flathouse and David
Reynolds for the awesome photo’s used in this blog! The Texas triathlon
community is truly awesome! <o:p></o:p></div>
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And of course thank you to my coach Jorge Martinez (E3
Triathlon Coaching), and all my sponsors/supporters without whom I wouldn’t be
standing at the start line ready to go year after year!</div>
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<a href="http://www.quintanarootri.com/" target="_blank">QuintanaRoo</a>, <a href="https://www.refreshinq.com/" target="_blank">The Refreshinq Co.</a>, <a href="https://www.blueseventy.com/" target="_blank">BlueSeventy</a>, <a href="http://www.drcoolrecovery.com/" target="_blank">Dr. Cool</a><span id="goog_2128440982"></span><span id="goog_2128440983"></span><a href="https://www.blogger.com/"></a>, <a href="https://www.cycleops.com/" target="_blank">CycleOps</a>, <a href="http://www.finisinc.com/" target="_blank">Finis</a>, <a href="http://levelen.com/" target="_blank">Levelen</a>, <a href="https://elevatedlegs.com/" target="_blank">Elevated Legs</a>, and <a href="https://www.swiftwick.com/" target="_blank">Swiftwick</a>. <o:p></o:p></div>
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Next Up: Patriot 70.3 followed by Ironman Lake Placid!</div>
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<o:p></o:p></div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-17161264455348817702016-12-12T19:00:00.002-08:002016-12-12T19:00:14.658-08:005 Reasons WHY Power Meter Will Make You a Stronger Cyclist & My Favorite Power Meter<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin: 3.75pt 0in 0.0001pt; text-align: left;">
I can safely say that I
wouldn’t be the cyclist I am today without a power meter. Power meter is a single one piece of equipment that you can see indoors AND outdoors that will change your cycling forever IF USED PROPERLY. </div>
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My first
experience with power was after I was in the sport for little over a year, and
when I hired my coach – coach Jorge Martinez of <a href="http://www.e3ts.com/" target="_blank">E3 Triathlon Coaching</a>. I have
come a long way since then. My all out 20 min effort from 2010 is now equal to my half
ironman race pace/power. That’s 56 miles (2-3 hours) on the
bike after swimming 1.2 miles, and before running 13.1. It’s been a long journey
but a fun one! </div>
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<span style="text-align: center;">Whether you are beginner or elite triathlete or cyclist, you too can and will benefit from using one and here are just a few reasons WHY I believe a power meter will change your cycling forever. </span></div>
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<!--[if !supportLists]--><b>1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;"> </span></b><b>Power Meter takes the guessing out of the game!</b></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 3.75pt; mso-add-space: auto; mso-outline-level: 2;">
<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Unlike Heart Rate which is a highly dependent
“input” variable easily affected by outside factors such as air temperature, lack
of sleep, hydration (too much caffeine) or dehydration, and will lag behind especially
in shorter workouts, power is an “output” measure which shows you the work you
are doing right at the moment!</span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">If you read my blog from last week, and
decided to try to one of my favorite workouts – “The Feel the Burn” workout,
the power meter will instantly measure your output, while your HR will lag
behind. It will take a few intervals for it to climb and catch up to your
effort. So, if we were just looking at your HR, it would seem as if you were
“slacking” at first even though your actual effort was the same and so was your
power. But was your power the same? You
will never know unless you have a power meter, which will show you the true
output immediately! It takes the guessing
out of the game, and adds accuracy to your training. <o:p></o:p></span></div>
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<!--[if !supportLists]--><b>2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;"> </span></b><b>Power meter is extremely
efficient! <o:p></o:p></b></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Most of us have a
limited time to train so eliminating “junk miles” is key! Junk/endless miles
won’t improve your fitness, but focused quality work will! Power meter
maximizes your available training time and keeps you focused! Power meter
re-defines what both “going easy” & “going hard” means. Since power output
gives you instant accurate feedback (power numbers don’t lie), you or your
coach can easily identify where your focus should be and whether or not the
training you are doing is working! <o:p></o:p></span></div>
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<!--[if !supportLists]--><b>3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;"> </span></b><b>Power meter can tell you OR
your coach when it’s time to rest!</b></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">I
know, most of us think we don’t need rest! Wrong! Power meter allows us to see
exactly what happens in each session. So, if all of a sudden you stop producing
the same numbers as you did in the same or similar session last week, you or
your coach will know something is up, and it may just be time for a few easy
days before starting to push again. Of course, online software’s like Training
Peaks for example can quantify all this for us, but that’s a post for another
day. Bottom line is, power meters don’t lie and allow us to track not only our
fitness but also fatigue! <o:p></o:p></span></div>
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<!--[if !supportLists]--><b>4.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;"> </span></b><b>Power Meter will positively effect
your overall race day performance & make you a better runner!<o:p></o:p></b></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">You want to win a race or you simply want to
do your best. You get out of the water, and are not happy with your swim
performance. You jump on your bike and start hammering away in hopes of
catching up for lost time, not exactly thinking that perhaps you still have 5k,
10k, half marathon or marathon to run. If you are lucky, you have a strong ride,
get to the run and boom! Your running legs are dead! Perhaps it was a cooler
day out, and your HR was super low so you thought it was ok because you were
feeling great. <o:p></o:p></span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Power meter can answer all these questions and
more that previously couldn’t be answered with precision. Power meter allows you to control your race
day performance much more accurately because it allows you to better and more precisely
monitor your effort during a race. You know from training, what power you
should be able to hold for a given distance while still running well off the
bike. There is no guessing! Power meter will stop you from over biking out of
pure race day excitement allowing you to ride to your potential while setting
you up for a strong run! Power Meter <o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="font-family: "Helvetica",sans-serif; font-size: 9.5pt; mso-fareast-font-family: Helvetica;">5.<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><b style="background-color: transparent;">Power meter holds you accountable & makes training and racing more fun! </b></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Training with a power
meter provides you with not only greater accuracy but also accountability in
your training vs. training by heart rate. It helps to erase any doubts about
your training, and allows you to accurately monitor your daily, weekly,
monthly, and even yearly or year over year performances. It holds you and your
coach accountable because it clearly shows us the effectiveness or lack of
effectiveness of your training plan! <o:p></o:p></span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">The immediate feedback
you get while riding together with post ride analysis also make it possible to keep
track of your personal bests during both training and racing, which serves as a
great motivation to become a stronger cyclist.<o:p></o:p></span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">So there you have it!
Let power meter help you become more efficient, fitter, and stronger cyclist
BUT do NOT become a slave to the numbers! Use your power meter to your
advantage and not a disadvantage! Continue to pay attention to how each effort
feels, and don’t ever ignore the signs your body is giving you. Some days you
will have it, some days you won’t, and that’s ok. Soon enough you will be able
to put your power meter in your pocket and know what each effort feels like.
You will get in touch with your body, your own efforts better than ever before.
I used to always think I was riding very hard, but I had no idea what riding
really hard meant until I got my power meter and vice versa. <o:p></o:p></span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">So, if triathlon is
your lifestyle, I highly suggest investing money and buying a power meter vs.
buying fancy set of race wheels you will be using 4-5x a year, or that fancy
Di2 electronic shifting because that’s the cool thing to have. How fast you will go
on race day will still come down to the engine, and not the bike itself. And if
you are looking for advice on how to use your power meter, shoot me a message!
We at E3 Triathlon Coaching are big proponents of training with power while of
course considering your individual needs, and goals! <o:p></o:p></span></div>
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My favorite brand of Power meters is <a href="https://www.powertap.com/" style="background-color: transparent;" target="_blank">PowerTap</a>. I have started with the Power Tap hub power meters and have now converted to the Power Tap P1 pedals that are allowing me to step up my game even more! </div>
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<a href="https://2.bp.blogspot.com/-QJIFtqKfQEc/WE87YLs5BOI/AAAAAAAACkk/oWNhL6elYI8Lj1Ny7BOgFTDL2JZDETJZwCEw/s1600/Aftermath.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-QJIFtqKfQEc/WE87YLs5BOI/AAAAAAAACkk/oWNhL6elYI8Lj1Ny7BOgFTDL2JZDETJZwCEw/s320/Aftermath.JPG" width="320" /></a></div>
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My 1st hub based <a href="https://www.powertap.com/" target="_blank">PowerTap</a> power meter</div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">The P1 pedals are super convenient and can be switched from bike to bike in no time, they also let me track power for both my left AND right leg uncovering any inefficiencies or potential individual leg weaknesses. </span></div>
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<a href="https://2.bp.blogspot.com/-rxgVsbDjtfw/WE84sdWCD5I/AAAAAAAACkE/AuGMEzk5YDoaUetjZOQ1m_Uc0NyJu6IbwCLcB/s1600/Power%2BPedals.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-rxgVsbDjtfw/WE84sdWCD5I/AAAAAAAACkE/AuGMEzk5YDoaUetjZOQ1m_Uc0NyJu6IbwCLcB/s320/Power%2BPedals.JPG" width="256" /></a></div>
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The PowerTap P1 pedals! </div>
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<a href="https://2.bp.blogspot.com/-FMkNKk3VZmE/WE87O5M8dVI/AAAAAAAACkk/j7svCar__x4hL2OIzloMpmMMjRD-ARV-wCEw/s1600/Feel%2BThe%2BBurn%2BOutput.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="96" src="https://2.bp.blogspot.com/-FMkNKk3VZmE/WE87O5M8dVI/AAAAAAAACkk/j7svCar__x4hL2OIzloMpmMMjRD-ARV-wCEw/s400/Feel%2BThe%2BBurn%2BOutput.JPG" width="400" /></a></div>
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My power output displaying power for both left and right legs</div>
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And finally my road bike and tri bike with race and training wheels ALL with power thanks to one set of P1 pedals! :) </div>
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<a href="https://4.bp.blogspot.com/-B0b2_CPPhpg/WE86FcwvLzI/AAAAAAAACkk/BHCaY2ByHi4OAkjSQohYFFIFTc_0dKaBwCEw/s1600/Sexy%2BBike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://4.bp.blogspot.com/-B0b2_CPPhpg/WE86FcwvLzI/AAAAAAAACkk/BHCaY2ByHi4OAkjSQohYFFIFTc_0dKaBwCEw/s320/Sexy%2BBike.jpg" width="320" /></a></div>
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Mr. Flash all dressed up for race day with P1 pedals</div>
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<a href="https://1.bp.blogspot.com/-nOigAmYx6oA/WE84yavzeYI/AAAAAAAACkU/d2xWrUNIoz4LW7f6MkHcbAtwiraZoo1egCEw/s1600/Training%2Bwheels%2BP1%2Bpedals.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="307" src="https://1.bp.blogspot.com/-nOigAmYx6oA/WE84yavzeYI/AAAAAAAACkU/d2xWrUNIoz4LW7f6MkHcbAtwiraZoo1egCEw/s320/Training%2Bwheels%2BP1%2Bpedals.JPG" width="320" /></a></div>
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Mr. Flash on a training ride also with the same pair of P1 pedals</div>
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<a href="https://4.bp.blogspot.com/-k3ijNbUJOVk/WE84u76NTCI/AAAAAAAACkU/iJTaN2uEmsMAJ6AcOMe563xoWQMKsazdACEw/s1600/Power%2Bpedals%2B2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="316" src="https://4.bp.blogspot.com/-k3ijNbUJOVk/WE84u76NTCI/AAAAAAAACkU/iJTaN2uEmsMAJ6AcOMe563xoWQMKsazdACEw/s320/Power%2Bpedals%2B2.JPG" width="320" /></a></div>
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My roadie also with the same P1 pedals - talk about convenience</div>
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<span style="background-color: white;">There are obviously many more other brands, and power meters, and you can read more here and check out DC Rainmaker's power meter buyer’s guide.</span><br />
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<a href="https://www.dcrainmaker.com/2016/09/power-meters-buyers-guide2016-edition.html">https://www.dcrainmaker.com/2016/09/power-meters-buyers-guide2016-edition.html</a></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Happy Shopping AND
training </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Wingdings;">J</span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><o:p></o:p></span></div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-59721638610644914802016-12-07T21:29:00.002-08:002016-12-07T21:31:27.744-08:00Ironman Kona 2016 Race Report <div class="MsoNormal">
After spending 2.5 weeks on the island, I was beyond excited
for race day, and I was feeling the butterflies! I was what I call confidently
nervous. Whether racing here for the 1<sup>st</sup> time or 4<sup>th</sup>
time, the combination of excitement and nervousness is the norm, which makes
race morning breakfast quite hard to get down. (This is no doubt my least
favorite meal). I think this year I was nervous the most even though I was
probably prepared the best! I had very high expectations of myself which isn’t
anything new, but I also knew just how hard it will be to top last year’s
performance. I really wanted to improve upon it, and I was afraid of letting so
many people down if I didn’t. Self-pressure is real! <o:p></o:p></div>
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I woke up at 3:45 so that I could be done with my usual breakfast
(bagel with peanut butter/jelly, banana and “Beet It” powder mixed in with
apple juice) by 4:15 as I like to finish my breakfast 3 hours before race start
to ensure it’s properly digested by race start (7:10am for all female amateur
athletes). Shortly after breakfast, I was on my way to the transition area, and
in a long line of athletes waiting to just get in. I really felt like the
security at this year’s event had been stepped up - they even had sniffer dogs!
(Sadly this is now the world we now live in and I would rather be safe than
sorry). <o:p></o:p></div>
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Once in the body marking/transition area, I picked up my tri
tats number (I picked up my number from the very same guy that guided me
through transition the day before! Out of the thousands of volunteers I ran
into the same person two days in a row – that surely must mean good luck, I
thought). I then had another awesome volunteer apply my race numbers and
finally got weighed in. This is not to make you feel bad about yourself, but
rather for medical purposes and for your own good. It allows the med tent
personnel to easily determine just how dehydrated or overhydrated you may be
post race in case you do earn a trip there. They really don’t mess around here!
<o:p></o:p></div>
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Then it was finally time to re-unite with my sexy beast; I
mean my bike.<o:p></o:p></div>
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<a href="https://1.bp.blogspot.com/-Ocdms5cLlfU/WEjfj5vtE_I/AAAAAAAAChc/2h9Z8fu10h8UMS5BhG1v8IccaoHwdjXpACLcB/s1600/Sexy%2BBike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://1.bp.blogspot.com/-Ocdms5cLlfU/WEjfj5vtE_I/AAAAAAAAChc/2h9Z8fu10h8UMS5BhG1v8IccaoHwdjXpACLcB/s320/Sexy%2BBike.jpg" width="320" /></a></div>
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Mr. Flash Ready to Go! </div>
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I pumped up my tires, added on my nutrition (Fluids, and 6
PowerBar gels) and then I added a few last minute essentials into my T1 &
T2 bags – my race top (Castellli Stealth Top) pre-stuffed with my rice potato
cakes (I wouldn’t want to leave those overnight) and PowerBar Perform powder
packets into my T1 bag, and completely frozen Nathan handheld thermal water
bottle into my T2 bag so that I could start the run with plenty of cold fluids
to have whenever I wanted to. That was something I have never done before, but
after learning how much I sweat particularly on the run thanks to the great
support and work I have done with a company called <a href="http://www.levelen.com/" target="_blank">Levelen</a>, this was going to
be important! If you struggle with your nutrition/fueling - you should check them out! The information they can give you is simply invaluable. Here you can also read how coach Jorge developed my fueling plan for race day. <o:p></o:p></div>
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<a href="https://3.bp.blogspot.com/-JUpb3nmxbKs/WEjguFqBk2I/AAAAAAAAChk/vr9bu3nqUPYk8peNwGK16sSj-XJfuXKtQCLcB/s1600/fuel%2Bplan.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="https://3.bp.blogspot.com/-JUpb3nmxbKs/WEjguFqBk2I/AAAAAAAAChk/vr9bu3nqUPYk8peNwGK16sSj-XJfuXKtQCLcB/s320/fuel%2Bplan.JPG" width="320" /></a></div>
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Click <a href="http://e3ts.com/ironman-fueling-sweat-electrolyte-testing/" target="_blank">here</a> to check out me entire fueling plan</div>
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After that I dropped of my morning clothes bag and went to
find coach Jorge. I am quiet and focused race morning so not much gets said,
but it’s always awesome to have him there. <o:p></o:p></div>
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<a href="https://1.bp.blogspot.com/-tB8VYPoMCSA/WEjhBz0b1dI/AAAAAAAACho/W4KMhmeyDgM3x-FtlBkZPNtd55yv51rnwCLcB/s1600/Pre%2BRace.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-tB8VYPoMCSA/WEjhBz0b1dI/AAAAAAAACho/W4KMhmeyDgM3x-FtlBkZPNtd55yv51rnwCLcB/s320/Pre%2BRace.jpg" width="320" /></a></div>
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Nervous but ready smile </div>
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<a href="https://2.bp.blogspot.com/-VGCiBCYAG28/WEjhEO1OQhI/AAAAAAAAChs/JaApmT-X0oMCdm5hQeTklXNMDfbrpV7ggCLcB/s1600/Pre%2BRace%2B2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-VGCiBCYAG28/WEjhEO1OQhI/AAAAAAAAChs/JaApmT-X0oMCdm5hQeTklXNMDfbrpV7ggCLcB/s320/Pre%2BRace%2B2.jpg" width="240" /></a></div>
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Now enough with the pictures already! </div>
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The sunrise race morning was amazing, and I took a moment to
appreciate just how incredible it was to be there! (I unfortunately don’t have a photo to show
you because I shy away from electronics on race morning – I mean business). Before
I knew it, it was time to get the party started. For the first time ever, I got
in a little swim warm up at the beach behind the King K hotel. I only did a
couple hundred yards with some pick-ups but it helped to ease the butterflies
and got my heart rate up a bit. I was even a bit chilly but I knew this was
going to be the last time I felt like that all day so I didn’t complain. In
fact I was trying to figure out how to bottle up that feeling for later. <o:p></o:p></div>
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Shortly after I was walking down the stairs into the water and
my feet hit the sand of Kailua Bay. It’s really hard to explain what that feels
like, but it is very special. This was my 4<sup>th</sup> time, and I don’t and
never will take it for granted. I had a few words with Madame Pele and swam up
to the start line. <o:p></o:p></div>
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I positioned myself about half way between the buoy line and
the shore near the Roka floating sign and couple rows back in the hopes of
jumping on some fast feet that would carry me to a new swim PR. The 10 minutes
of treading water while surrounded by 100s of your closest friends while getting
pushed around by the waves and trying not to kick anyone or be the recipient of
a pre-race charlie horse feels like eternity! And then all of a sudden the count down is on
30, 10, 5, 4, 3, 2, 1 boom! The butterflies disappear! GO TIME! <o:p></o:p></div>
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<b>THE SWIM: 1:13:22 (5
min PR) <o:p></o:p></b></div>
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The “relatively” calm waters of Kailua bay get quickly churned
up and the race is on. Everyone goes full speed ahead, yet it feels like there
is nowhere to go. I don’t have the starting speed (yet) to get away and find
clear water, so I was what felt like completely stuck in the middle of a
washing machine. I was getting pushed,
and pulled and the jockeying for position was real! I don’t even know if it was
so much jockeying for position as much as it was the fact we all just wanted to
make forward progress. I held my own ground and defended my own “mini” space.
There were a few times where I suddenly had a bit of clear water, but not for
long. I took that as a sign that I was swimming faster since the course seemed
much more crowded than ever before. I was keeping the effort in Czech. I felt
smooth and strong, and I didn’t have that usual panic of getting lost and
swimming off course (I have done that many times before). I swam straight, I
sighted well, I drafted at times and I was swimming in a group. I glanced at my
watch at the turn around and saw 33 min. I smiled a little on the inside, and
even though I knew better to not simply double my time (the way back has
historically always been slower), the thoughts of a 1:10 swim began to pop in
my head. <o:p></o:p></div>
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<a href="https://4.bp.blogspot.com/-YYL-R--adi4/WEjirZvxJlI/AAAAAAAACh4/ecIhW66BNLEr0-0bu6Yl9GaX-IQ2xqvygCLcB/s1600/thumbs%2Bup%2Bswim.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-YYL-R--adi4/WEjirZvxJlI/AAAAAAAACh4/ecIhW66BNLEr0-0bu6Yl9GaX-IQ2xqvygCLcB/s320/thumbs%2Bup%2Bswim.jpg" width="320" /></a></div>
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This is seriously what I felt like half way through the swim! I do love my <a href="https://www.blueseventy.com/" target="_blank">BlueSeventy</a> two piece too :) </div>
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I may not have a fast start, but I am “diesel” engine and tend
to either speed up or keep whatever speed I have during the 2<sup>nd</sup> half
of Ironman swims. As a result, I usually end up swimming in no man’s land but
not this time. I really focused on passing whoever was slowing down, and
getting on some faster feet for the way back. Mission accomplished! I had a
company of a few female swimmers and together we were making our way back to
the pier. I found a pair of feet and I stayed on them 90% of the way back. With
each stroke my excitement was building. I continued to feel strong and relaxed.
We had to weave in and out a lot of men and I eventually lost my feet but at
that point I could see the pier, and I was oh ever so close! <o:p></o:p></div>
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The last couple of hundred yards seemed to last forever, but
when I finally made it up the stairs and glanced at my watch and saw 1:13 ,I
was beyond excited! It wasn’t the 1:10 I wanted, but it was a 5 min PR and probably
my best executed Ironman swim to date. I wore the same Garmin as last year and
although I know the swim distance may not always be correct I swam 4,399 yards
vs. 4,608 in 2015! Progress! <o:p></o:p></div>
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<a href="https://1.bp.blogspot.com/-sIQOVzCoMio/WEjjOmsVAeI/AAAAAAAACh8/sfekdp9ag38BREy8ZOrKUBBY4GjZCBR1QCLcB/s1600/2_i-290020-DIGITAL_HIGHRES-1369_001298-4573194.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-sIQOVzCoMio/WEjjOmsVAeI/AAAAAAAACh8/sfekdp9ag38BREy8ZOrKUBBY4GjZCBR1QCLcB/s320/2_i-290020-DIGITAL_HIGHRES-1369_001298-4573194.JPG" width="213" /></a></div>
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My BlueSeventy swim skin surely contributed to my improved swim time, and I had ZERO chaffing! </div>
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<a href="https://2.bp.blogspot.com/-s6NMgm-h_-E/WEjjPoux0NI/AAAAAAAACiA/US_pS0ZmBd8Jyt6q_tEmSOMpDlpHVcEWQCLcB/s1600/3_i-290020-DIGITAL_HIGHRES-1369_005628-4573195.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-s6NMgm-h_-E/WEjjPoux0NI/AAAAAAAACiA/US_pS0ZmBd8Jyt6q_tEmSOMpDlpHVcEWQCLcB/s320/3_i-290020-DIGITAL_HIGHRES-1369_005628-4573195.JPG" width="212" /></a></div>
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My brand new pair of Nero Race goggles (I like to wear a new pair for races) was perfect for the conditions! </div>
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<b>T1: 3:13<o:p></o:p></b></div>
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I sprinted through the showers, grabbed my T1 bag and ran
into the changing tent that was beyond packed! I guess that’s what happens when
you swim a little faster. There was literally nowhere to sit and all the
volunteers were busy! I just stopped in the corner and did what I needed to do
on my own. Threw my trusty BlueSeventy swimskin and Nero Race goggles into the
bag, put on my Castelli Stealth Top pre-stuffed with all my nutrition, along
with my favorite pair of Swiftwick socks and of I went. <o:p></o:p></div>
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<b>THE BIKE: 5:22:05
(Fastest AG, and 4<sup>th</sup> overall amateur bike split) <o:p></o:p></b></div>
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It’s always easy to start too hard especially when riding
through town! This section of the course is lined with spectators, and even
though I really tried to hold my horses back I still rode a bit too hard. It was what I had to do to stay out of the
draft zone of others. When I hit the famous Palani hill, I really made sure I
wasn’t burning too many matches. My power was still up there, yet I was getting
passed left and right by people just hammering away out of their saddles, and
rocking side to side willing their bikes up that hill. <o:p></o:p></div>
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<a href="https://3.bp.blogspot.com/-i_aEFhPypyo/WEjkbP2mjfI/AAAAAAAACiQ/GX-WuaoZ7Coa8GhfB0Uv05azi0Bf3-jvQCLcB/s1600/Thumps.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://3.bp.blogspot.com/-i_aEFhPypyo/WEjkbP2mjfI/AAAAAAAACiQ/GX-WuaoZ7Coa8GhfB0Uv05azi0Bf3-jvQCLcB/s320/Thumps.JPG" width="320" /></a></div>
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Thumps Up going up Palani and feeling good! </div>
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Once on the Queen K, I just put my head down and settled
into my race pace! I was focusing on my effort, fueling, and cooling! I felt strong and was riding well. I would
slow down at every single aid station to grab extra water to cool myself of and
I always kept 2 bottles of water on my bike in addition to my Profile Design
bottle between my aero bars. I know it’s not exactly very aero and I may have
lost some time there as a result, but in favor of not overheating and having
the ability to have extra fluids for not just drinking but also cooling in
between the aid stations, it was well worth it and I would do it again. I also
decided against the rear hydration set up for ease of access.<o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-eaKFT0JllcQ/WEjkqGQKEII/AAAAAAAACiU/DOXuQx0h7O4Gg4lALmx0XtnHPb8rggifACLcB/s1600/9_i-290020-DIGITAL_HIGHRES-1369_025133-4573201.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://1.bp.blogspot.com/-eaKFT0JllcQ/WEjkqGQKEII/AAAAAAAACiU/DOXuQx0h7O4Gg4lALmx0XtnHPb8rggifACLcB/s320/9_i-290020-DIGITAL_HIGHRES-1369_025133-4573201.JPG" width="320" /></a></div>
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2 bottles on the frame; profile design aero bottle on the front and one sexy bike! </div>
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<br /></div>
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Of course the head wind picked up about 20 miles into the
ride and never stopped! Although I love to go fast, and I love a nice tailwind,
I know headwinds do play to my advantage due to my aggressive riding position.
The windier it was, the more people I began to pick off one by one. I knew some of the girls I was up against,
and I always judge how I am doing based on the spot I catch them on the bike
course.<o:p></o:p></div>
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<br /></div>
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By the time we began the climb to Hawi around mile 42, I had
already passed a few competitors that I normally wouldn’t see until much later,
so that gave me a nice little extra boost for the 18ish mile climb up to the
turnaround at Hawi. Of course we had a headwind most of the time, with an occasional
crosswind or two, but it wasn’t the worst I have ever experienced. <o:p></o:p></div>
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<br /></div>
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Once I got to the turnaround, I saw Gary (husband of one of
my favorite 35-39 AG speedy competitors – Michelle Barnes whom I both met at IM
Texas), and he told me who was up ahead and how far! I couldn't believe it! I was closer than ever before. I also happened to see one of my major
competitors hanging out at the penalty tent (She went 25 min faster than me
last year), so I knew I was racing well! I made sure I started the descent
fully loaded on fluids, and took off. The crosswinds were blowing a bit, but I
just put my head down and put the power to the pedals.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-4S_LhUAx3qg/WEjlL3QMxMI/AAAAAAAACiY/4HbSPiIMtAsfn4YskXdqEAI-V2ON_3oOACLcB/s1600/61_i-290020-DIGITAL_HIGHRES-1369_117261-4573253.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://4.bp.blogspot.com/-4S_LhUAx3qg/WEjlL3QMxMI/AAAAAAAACiY/4HbSPiIMtAsfn4YskXdqEAI-V2ON_3oOACLcB/s320/61_i-290020-DIGITAL_HIGHRES-1369_117261-4573253.JPG" width="320" /></a></div>
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Flying with the tailwind down from Hawi (You can see the direction of the bushes on the side indicating much needed although momentary tail wind) </div>
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<br /></div>
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I love to descend, and I
love to go fast. The winds at Hawi do scare me no doubt, but I always think the
faster I get down, the sooner it will be over – not quite sure that’s the
safest logic, but that’s what it is. I averaged nearly 35 mph for little over 6
miles on about 65% effort! Talk about flying! Makes me excited just thinking
about it! Mr. Flash is FAST! <o:p></o:p></div>
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<br /></div>
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It didn’t however last long and the rest of the section my
average speed dropped to barely 22mph! Not that that’s not fast, but after
going 35, 22 feels like standing! It was on the descend from Hawi that I went
by another one of my competitors Hailey, whom I have shared a few IM podiums
with before. This was definitely the earliest I have seen her on this course so
it gave me yet another little boost. <o:p></o:p></div>
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<br /></div>
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I knew I had to keep the pedal to the metal if I wanted a
chance to get the “W”. The last 30 miles of this course have always gotten to
me before, and I still didn’t get it completely right. (I guess I'll have to try again). I knew my power would
most likely drop a bit due to the nature of the course, but I let it drop a lot
more than I wanted to. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Nw8cjtsFjQo/WEjmaEdXEiI/AAAAAAAACik/dOAzvggUNqwa-Y06nlCJ3dcQFk0vRbyEACLcB/s1600/19_i-290020-DIGITAL_HIGHRES-1369_053553-4573211.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://1.bp.blogspot.com/-Nw8cjtsFjQo/WEjmaEdXEiI/AAAAAAAACik/dOAzvggUNqwa-Y06nlCJ3dcQFk0vRbyEACLcB/s320/19_i-290020-DIGITAL_HIGHRES-1369_053553-4573211.JPG" width="320" /></a></div>
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The power wasn't quite there at this point, but at least I was staying aero and still moving fast thanks to Mr. Flash! </div>
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<br /></div>
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I was still cooling like a champ, and for once didn’t
overheat, but perhaps the lack of electrolytes I somehow lost about 30 miles
into the ride had finally caught up with me. (Had I known I actually lost them,
I would stop, but I had no idea I lost them until I went to reach for my container with
SaltSticks and it was gone!) Because I not only sweat quiet a bit but my sodium
sweat concentration is very high, I needed to be taking anywhere between 1,400 –
1,500 mg of sodium every hour on the bike. When your daily (not hourly) recommended
value is 1,500, you get the picture. I get some sodium from the drinks, gels and rice/potato cakes, but the 2 additional salt pills I should have been taking every hour weren't happening. Was that why I was struggling to hold my usual power late into the ride? Maybe, but we will never know, and such is racing. I kept moving
along as best as I could ignoring my power meter and at least staying fueled and hydrated all the way
into T2. <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-kKVsvVUt3wI/WEjmpZXC6gI/AAAAAAAACio/dv_uyaXy9x0B_DIYvkqy5VPRgniOgJD5ACLcB/s1600/12_i-290020-DIGITAL_HIGHRES-1369_037147-4573204.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-kKVsvVUt3wI/WEjmpZXC6gI/AAAAAAAACio/dv_uyaXy9x0B_DIYvkqy5VPRgniOgJD5ACLcB/s320/12_i-290020-DIGITAL_HIGHRES-1369_037147-4573204.JPG" width="213" /></a></div>
<div style="text-align: center;">
Around the corner from T2 - still staying aero and doing my best with what my legs were giving me. </div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-e2VCeKcBUP0/WEjmsOSWbBI/AAAAAAAACis/zCrlt6aoLFgi2AXFsZ8F8Xrhk4RF9zSMgCLcB/s1600/konajana06.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://3.bp.blogspot.com/-e2VCeKcBUP0/WEjmsOSWbBI/AAAAAAAACis/zCrlt6aoLFgi2AXFsZ8F8Xrhk4RF9zSMgCLcB/s320/konajana06.JPG" width="320" /></a></div>
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Feet on top of the shoes - ready for my flying dismount! :) </div>
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<br /></div>
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<b>T2: 3:20<o:p></o:p></b></div>
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<b><br /></b></div>
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I may not be able to do the flying mount, but I have
perfected the flying dismount. I “flu” of my bike and headed toward the T2
tent. I wore my favorite pair of <a href="http://www.swiftwick.com/" target="_blank">Swiftwick</a> socks on the bike for one and only
reason – NOT burning the bottoms of my feet during the run from the bike to the
changing tent (I did last year and lesson learned – never again!). This time
the tent was completely empty, and I had about 5 volunteers taking care of me –
what a treat! Cycling socks off, fresh pair of Swiftwicks on, <a href="http://www.drcoolrecovery.com/" target="_blank">Dr. Cool</a> cooling
towel and headband on, and with my still semi frozen Nathan handheld I was out
of there. <o:p></o:p></div>
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<br /></div>
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<b>THE RUN: 3:31:38 (Run PR)<o:p></o:p></b></div>
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<b><br /></b></div>
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I started the run 2<sup>nd</sup> in Age Group which is the
highest I have ever been starting the run. Again – I was trying to hold my
horses back and not go out too fast! My running has been going really well, and I was ready to show it. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-TSdefHKEYak/WEjnjW_DFSI/AAAAAAAACiw/4AMdlTBCvQ0CQkjM0KTJVgo-u2tkBs-OACLcB/s1600/Run%2BStart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-TSdefHKEYak/WEjnjW_DFSI/AAAAAAAACiw/4AMdlTBCvQ0CQkjM0KTJVgo-u2tkBs-OACLcB/s320/Run%2BStart.jpg" width="214" /></a></div>
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Excited at the very start of the run decked out in my Dr. Cool cooling accessories and of course my Castelli Stealth Top! </div>
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<br /></div>
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I ran by HR the first 10 or so miles and was really trying to keep
it in control. The crowds along Alii’ drive make it really easy to go out way
faster than one would like. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-L-jCGZbtR4E/WEjoAlevQnI/AAAAAAAACi0/QRFPh9xXE6cZ29f1IK2jRWagCI_DP6spgCLcB/s1600/16_i-290020-DIGITAL_HIGHRES-1369_050499-4573208.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-L-jCGZbtR4E/WEjoAlevQnI/AAAAAAAACi0/QRFPh9xXE6cZ29f1IK2jRWagCI_DP6spgCLcB/s320/16_i-290020-DIGITAL_HIGHRES-1369_050499-4573208.JPG" width="213" /></a></div>
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Checking the HR early into the run</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-uvVXnkFtz4s/WEjoKN_Ht4I/AAAAAAAACi4/h-R2fCtuc2kAsq1l2fHZoTV0hKH8MH-cQCLcB/s1600/15_i-290020-DIGITAL_HIGHRES-1369_041121-4573207.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-uvVXnkFtz4s/WEjoKN_Ht4I/AAAAAAAACi4/h-R2fCtuc2kAsq1l2fHZoTV0hKH8MH-cQCLcB/s320/15_i-290020-DIGITAL_HIGHRES-1369_041121-4573207.JPG" width="213" /></a></div>
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Focus! </div>
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<br /></div>
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I have learned the hard way. It’s all fun and games
until you shuffle up Palani hill and turn left on the famous Queen K. All of a
sudden the crowds disappear and it’s you, your fellow competitors and your
brain! The terrain is nothing but flat – it’s either slightly up or slightly
down, but it feels much more up and down when running rather than riding. The
heat is radiating of the road and the lava.It just seems like the road will
never end until you take a 90 degree left hand turn into the famous energy lab.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-TENHo6KSyrs/WEjombiO91I/AAAAAAAACi8/lPw732AgHGca1FqYnav-Uz0cEuxrC7-SQCLcB/s1600/Empty%2BEnergy%2BLab.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-TENHo6KSyrs/WEjombiO91I/AAAAAAAACi8/lPw732AgHGca1FqYnav-Uz0cEuxrC7-SQCLcB/s320/Empty%2BEnergy%2BLab.jpg" width="240" /></a></div>
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<o:p></o:p></div>
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<o:p>Energy Lab </o:p>– the place where air doesn’t move; the place that owned me the last 3 years BUT not this time. (Well at least not as bad as in the years past).</div>
<div>
<br /></div>
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I used my special needs bag for the first time ever and
picked up another still nearly frozen Nathan handheld water bottle that I used
to cool myself of on the way out of the energy lab! The gigantic Cliff bar sponges while in the energy lab were also life saving. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-fuHDj3JCVu0/WEjozy5jKhI/AAAAAAAACjA/soIP2GshLfU5DxbwpM4zAGMeSD-8_qv1QCLcB/s1600/20_i-290020-DIGITAL_HIGHRES-1369_057097-4573212.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-fuHDj3JCVu0/WEjozy5jKhI/AAAAAAAACjA/soIP2GshLfU5DxbwpM4zAGMeSD-8_qv1QCLcB/s320/20_i-290020-DIGITAL_HIGHRES-1369_057097-4573212.JPG" width="213" /></a></div>
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Two feet nearly off the ground in the energy lab is always a good sign! </div>
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<br /></div>
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I was slowing down, but
never let my pace drop below 8:30 min/mile which in comparison to my 10 min
miles the first time around, 9:30 the next, low 9s the next is another step in
the right direction. <o:p></o:p></div>
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I was definitely hurting, but this time not giving in. I was
now running from aid station to aid station and just chugging coke and water
like it was my job. I didn’t quite get the same boost like I did last year in
the closing miles of the race, and ended up getting passed twice around mile
25. It sucked, but I had nothing left to respond. I threw myself down Palani as best as I could (I LOVE downhill running), but I just couldn't close the gap. I really tried going with the girls, but the tank was empty. My brain was
telling me to go, but my body had nothing more to give, and THAT is a great
feeling. <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-QA3CHrooynI/WEjpi143VJI/AAAAAAAACjI/rUZHUz-PgkgpD2P4Yy4zejT2TLhA7n35ACLcB/s1600/Finish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-QA3CHrooynI/WEjpi143VJI/AAAAAAAACjI/rUZHUz-PgkgpD2P4Yy4zejT2TLhA7n35ACLcB/s320/Finish.jpg" width="240" /></a></div>
<div style="text-align: center;">
So so close now! </div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-glaPSRSaeR0/WEjpnxHAsPI/AAAAAAAACjM/NHC99kdNg4s2qQcWKgrHRISjwUHhYAKeACLcB/s1600/konajana09.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://3.bp.blogspot.com/-glaPSRSaeR0/WEjpnxHAsPI/AAAAAAAACjM/NHC99kdNg4s2qQcWKgrHRISjwUHhYAKeACLcB/s320/konajana09.JPG" width="320" /></a></div>
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The best "last" mile of any Ironman! </div>
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<br /></div>
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Yes – I went from 2<sup>nd</sup> to 4<sup>th</sup> in my AG
at the end of a 10 hour race, but I gave it my all and cannot be disappointed. I
left it all out there, and for the first time ever I was happy with the result even though I didn't reach the top of the podium like I wanted to. <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-QnEZP6XKmwg/WEjqk05iW6I/AAAAAAAACjU/Q8rtqK1-RxwslEm6oxID8IUjv0MS7WqZwCLcB/s1600/22_i-290020-DIGITAL_HIGHRES-1369_067149-4573214.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-QnEZP6XKmwg/WEjqk05iW6I/AAAAAAAACjU/Q8rtqK1-RxwslEm6oxID8IUjv0MS7WqZwCLcB/s320/22_i-290020-DIGITAL_HIGHRES-1369_067149-4573214.JPG" width="213" /></a></div>
<div style="text-align: center;">
The smile says it all </div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-57wmoievGdQ/WEjqmPFW9nI/AAAAAAAACjY/vsv4ri9x3IATM8lh1Cah3tWLM80VU-hwgCLcB/s1600/24_i-290020-DIGITAL_HIGHRES-1369_070156-4573216.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-57wmoievGdQ/WEjqmPFW9nI/AAAAAAAACjY/vsv4ri9x3IATM8lh1Cah3tWLM80VU-hwgCLcB/s320/24_i-290020-DIGITAL_HIGHRES-1369_070156-4573216.JPG" width="213" /></a></div>
<div style="text-align: center;">
This feeling NEVER gets old! </div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-UDgwEK2WvV4/WEjqoH6jSoI/AAAAAAAACjc/28sMf4fq_aAHbrE-mqzY834ps-tlFKRnwCLcB/s1600/57_i-290020-DIGITAL_HIGHRES-1369_101881-4573249.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://3.bp.blogspot.com/-UDgwEK2WvV4/WEjqoH6jSoI/AAAAAAAACjc/28sMf4fq_aAHbrE-mqzY834ps-tlFKRnwCLcB/s320/57_i-290020-DIGITAL_HIGHRES-1369_101881-4573249.JPG" width="320" /></a></div>
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It hurts SO good! Couple hours later, and a few hours in the med tent and all is good in the world again! The chicken soup in Hawaii is damn GOOD! </div>
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<br /></div>
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<o:p> </o:p>Did I want to be faster? You know it! Did I win? No! Did I reach my goal? No! But I finished the race having no regrets, with a new Swim PR, run PR AND overall Ironman Kona PR of 10h13min, and with more fire in my belly then ever to come back and try again. I will win! ;) </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-XMWM_zy8L_A/WEjr9q5av1I/AAAAAAAACjs/znoXyp2byhY8Gfw8-8tbabErD8JMhKi3ACLcB/s1600/89_i-290020-DIGITAL_HIGHRES-1369_128533-4573281.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://3.bp.blogspot.com/-XMWM_zy8L_A/WEjr9q5av1I/AAAAAAAACjs/znoXyp2byhY8Gfw8-8tbabErD8JMhKi3ACLcB/s320/89_i-290020-DIGITAL_HIGHRES-1369_128533-4573281.JPG" width="320" /></a></div>
<div style="text-align: center;">
The 35-39 podium on the best stage ever! </div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-_LzYUzBeddY/WEjr2x7oyJI/AAAAAAAACjk/UZqc656MFMk4AuSTLWkozmo3R-HE91UGQCLcB/s1600/64_i-290020-DIGITAL_HIGHRES-1369_128114-4573256.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-_LzYUzBeddY/WEjr2x7oyJI/AAAAAAAACjk/UZqc656MFMk4AuSTLWkozmo3R-HE91UGQCLcB/s320/64_i-290020-DIGITAL_HIGHRES-1369_128114-4573256.JPG" width="212" /></a></div>
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Coach Jorge (the mastermind) and me! </div>
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<br /></div>
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<a href="https://2.bp.blogspot.com/-8i8gIJ98KLM/WEjr53XHSUI/AAAAAAAACjo/IwqAZWvJQtYXyiHb204CKRkV24yMBS2PwCLcB/s1600/65_i-290020-DIGITAL_HIGHRES-1369_128171-4573257.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-8i8gIJ98KLM/WEjr53XHSUI/AAAAAAAACjo/IwqAZWvJQtYXyiHb204CKRkV24yMBS2PwCLcB/s320/65_i-290020-DIGITAL_HIGHRES-1369_128171-4573257.JPG" width="212" /></a></div>
<div style="text-align: center;">
The World Champion - Lisbeth Kenyon and me</div>
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<a href="https://1.bp.blogspot.com/-vfoMUzRx4bU/WEjr_3r_3yI/AAAAAAAACjw/1TgzdYvahxgV0b1JUU_7ju2VYL8CBfa9wCLcB/s1600/Umeke%2B2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-vfoMUzRx4bU/WEjr_3r_3yI/AAAAAAAACjw/1TgzdYvahxgV0b1JUU_7ju2VYL8CBfa9wCLcB/s320/Umeke%2B2.jpg" width="240" /></a></div>
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My "Umeke" at the beach! </div>
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<a href="https://4.bp.blogspot.com/-im5XxbklYIM/WEjsBTYCZGI/AAAAAAAACj0/VUA2aUs6QZsXuFAYTaKg9ZRNPILf7BuOACLcB/s1600/Umeke%2B3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://4.bp.blogspot.com/-im5XxbklYIM/WEjsBTYCZGI/AAAAAAAACj0/VUA2aUs6QZsXuFAYTaKg9ZRNPILf7BuOACLcB/s320/Umeke%2B3.jpg" width="320" /></a></div>
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Celebrating at one of the most beautiful beaches I have ever been too! "Umeke" came along :)</div>
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Till next time :)! </div>
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As always Thank You to my sponsors and supporters without whom I wouldn't be where I am today. <a href="http://www.e3ts.com/" target="_blank">E3 Triathlon Coaching</a> and coach Jorge was his constant guidance, <a href="http://www.quintanarootri.com/" target="_blank">Quintana Roo</a> for one speedy ride and the constant support at all races, <a href="https://www.blueseventy.com/" target="_blank">BlueSeventy</a> for the super comfy swim suits, skins, wetsuits and goggles, <a href="http://www.levelen.com/" target="_blank">Levelen</a> for all the sweat rate testing and help with dialing in my fueling/nutrition, <a href="http://dr.cool/">Dr.Cool</a> providing me with all the cooling products anyone could ever need especially in Kona like conditions, and of course <a href="https://www.castelli-cycling.com/triathlon" target="_blank">Castelli Triathlon</a> for the super speedy/comfy & cooling kits and training apparel, <a href="https://cycleops.com/" target="_blank">CycleOps</a> for durable enough trainers that withstand all my sweat, and <a href="https://beetboost.com/" target="_blank">Beet Boost</a> and <a href="http://elevatedlegs.com/" target="_blank">Elevated Legs</a> to keep me going strong for as long as possible while feeling fresh! </div>
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I am one lucky girl, and can't wait for 2017! The plan to come back and climb to that top of the podium is in full effect! :) </div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-15148396618405700562016-11-20T19:36:00.000-08:002016-11-20T20:00:37.645-08:002 Keys to becoming a stronger cyclist this winter<div class="MsoNormal" style="text-align: left;">
<span style="background-color: white; color: #3e3e3e;">You want to ride your bike, but
winter is fast approaching. The snow will be here before you know it, and day
light is hard to find. You can either bundle up and head out the door to battle
the elements OR you can invest in a bike trainer, and enjoy riding your bike
indoors where safety nor lack of daylight is an issue!</span><span style="background-color: white; color: #3e3e3e;"> </span></div>
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<span style="background-color: white; color: #3e3e3e;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">You may be thinking: “But riding
indoors is boring and my trainer sucks!”</span></div>
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<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">I beg to differ and here are a
few suggestions and recommendations on how to make your indoor riding a
positive experience. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><b><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Get a good, quality bike trainer!</span></b></div>
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<b><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">I am a big fan of the CycleOps
brand of trainers for many reasons such as high quality, ease of use,
outstanding customer service and finally a wide variety of trainers to choose
from! Not sure what trainer may be best for you? Check out their website! They
will even help you to pick the right trainer for you based on your specific
needs and your budget. Their product line up is extensive. Check it out by clicking <a href="https://cycleops.com/catalog/trainers-rollers" target="_blank">here</a>! <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"> </span><span style="color: #3e3e3e;"> </span></div>
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<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;">My suggestion would be to invest in at least a </span>progressive
magnetic resistance or <span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-hansi-font-family: Calibri;">fluid resistance type trainer for more of a quiet
and smooth/road feel like ride. My personal favorite is the “<a href="https://cycleops.com/product/supermagneto" target="_blank">Supermagneto ProTrainer</a>”, and I have had mine forever! It’s super easy to use, and pretty much indestructible.
This thing has seen a lot of sweat puddles, trips across the country so that I
could ride my bike in a hotel room during long work functions, as well as trips
to a local indoor track yet it’s still like new! <o:p></o:p></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-fuacFpC-C_Y/WDJn-WmoO-I/AAAAAAAACgo/ymuZdCGHYVU0KmJfRoaGtr0vAzssIazkACLcB/s1600/PUddles%2B2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-fuacFpC-C_Y/WDJn-WmoO-I/AAAAAAAACgo/ymuZdCGHYVU0KmJfRoaGtr0vAzssIazkACLcB/s320/PUddles%2B2.JPG" width="279" /></a></div>
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<span style="color: #3e3e3e;">Pool of sweat after a
short 45 min workout!</span></div>
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<span style="color: #3e3e3e;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-GiZAEbfMAbs/WDJpfqDQ0DI/AAAAAAAACg0/SfraQtADO8Qirjgd2s45m52uxoa3tUWHgCLcB/s1600/Track.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://4.bp.blogspot.com/-GiZAEbfMAbs/WDJpfqDQ0DI/AAAAAAAACg0/SfraQtADO8Qirjgd2s45m52uxoa3tUWHgCLcB/s320/Track.JPG" width="320" /></a></div>
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<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Fun on the track! Bike/run/bike/run/bike/run anyone?
<o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">It’s however about to take a
back seat (except for those occasional trips to the track or road trips) to its
new brother (an addition to the CycleOps family) – “<a href="https://cycleops.com/product/hammer" target="_blank">The Hammer</a>”. I am very excited to get my
hands on it, I mean my bike on it and hammer out some watts! See what I did
there? ;) Czech it out for yourself –
this trainer will take your indoor riding yet to another level and really
provide you with an ultimate indoor riding experience. Love to ride hills all
year long, but your favorite mountain passes are under few feet of snow? You
now can do just that from the comfort of your own living room or if you are
lucky enough dedicated pain cave while feeling that 20% incline! <o:p></o:p></span></div>
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For details on this awesome new trainer click <a href="https://cycleops.com/product/hammer" target="_blank">here</a>.</div>
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<a href="https://2.bp.blogspot.com/-hnVHG4SLk8U/WDJp0TMgICI/AAAAAAAACg4/_GlAGYR66XYHn0UNBjl67BYYYAtuBqM1wCLcB/s1600/Hammer.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="278" src="https://2.bp.blogspot.com/-hnVHG4SLk8U/WDJp0TMgICI/AAAAAAAACg4/_GlAGYR66XYHn0UNBjl67BYYYAtuBqM1wCLcB/s320/Hammer.JPG" width="320" /></a></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2; text-align: center;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Seriously can’t wait! <o:p></o:p></span></div>
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<!--[if !supportLists]--><b><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;">2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; font-weight: normal; line-height: normal;">
</span></span></b><!--[endif]--><b><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Your trainer arrived – now what! <o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">It’s time to ride! Indoor riding
doesn’t need to be boring. Chances are you probably hop on an indoor trainer,
put a movie on, and pedal away for as long as you can stand it for. Yes – that
can definitely get old very quickly even for the extremely motivated
individuals! Unless you are signed up for a very early season race, there is no
need to do that. Winter (for most of us triathletes) is the time to address our
limiters, and develop important <u>non-specific</u> fitness. So, if you are
racing an Ironman next summer, there is no need to spend hours upon hours on
the trainer now – that time will come. Instead I like to use the first few
weeks of offseason to have fun, enjoy the ride, and not stress about heart rate
or power. After a few weeks of unstructured rides, I start to focus on short
but quality sessions geared toward improving Anaerobic capacity and VO2 max for
6-8 weeks. These sessions are short,
fun, very effective and perfect for the trainer! There is no need to worry
about cars, stop signs, potholes or lack of daylight. I can just focus on
putting my head down and getting the work done! <o:p></o:p></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-JCJo9qeZmGw/WDJqFLDF34I/AAAAAAAACg8/W3_CieV59y4E-LvNQbeBZVW2pqi6qjXpQCLcB/s1600/Trainer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-JCJo9qeZmGw/WDJqFLDF34I/AAAAAAAACg8/W3_CieV59y4E-LvNQbeBZVW2pqi6qjXpQCLcB/s320/Trainer.jpg" width="240" /></a></div>
<div align="center" class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2; text-align: center;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Getting it done in the comfort of my own living
room!<o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Here are a couple of my winter
personal favorites: <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<b><u><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">The “Lung Buster” <o:p></o:p></span></u></b></div>
<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 0in; margin-right: 0in; margin-top: 3.75pt; mso-outline-level: 2;">
<i><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">These anaerobic sessions are geared at improving
your maximal power and “jump-starting” your fitness. By doing some short
maximal efforts, you’ll give your legs and body a good dose of intensity
without the sessions being overly long or aggressive. <o:p></o:p></span></i></div>
<div class="MsoListParagraphCxSpFirst" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 3.75pt; mso-add-space: auto; mso-list: l1 level1 lfo1; mso-outline-level: 2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #3e3e3e; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Warm
Up: 15 min @ 55-65% FTP (z1-z2 for those using HR) followed by 5 min as 30 sec
@95% FTP (z4) & 30 sec @ 65% FTP (z1) to get the legs ready for the main
set with 5 to 15 min @ 70 – 75% (z2-z3)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: 13.2pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 3.75pt; mso-add-space: auto; mso-list: l1 level1 lfo1; mso-outline-level: 2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: #3e3e3e; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Main
Set: 3 to 5 sets of the following: 3 x 20 sec ALL OUT with 40 sec @ 55% (z1)
for recovery while each set of 3 intervals is followed by 3 min @ 60-70% (z2)<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #3e3e3e; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Cool
Down: 5 – 10 min @ 55-65% FTP (z1 -z2) <o:p></o:p></span></div>
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</span></span><!--[endif]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Total
Time: 45 min – 1 hour <o:p></o:p></span></div>
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<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">1<sup>st</sup> week you start
with 3 sets, and week after week you can increase the number of sets. This
workout looks easy on paper, but give it a shot, and let me know how it goes!
Sometimes I wonder how 20 seconds can feel so long. <o:p></o:p></span></div>
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<b><u><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">The “Feel the Burn” <o:p></o:p></span></u></b></div>
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<i><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">These VO2 Max sessions are geared toward improving
your maximal aerobic power and lay down a great foundation so you can later
work on your sustainable power (aka race pace - half- ironman/ironman pace etc.)<o:p></o:p></span></i></div>
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<!--[if !supportLists]--><span style="color: #3e3e3e; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Warm
Up: 15 min @ 55-65% FTP (z1-z2 for those using HR) followed by 5 min as 30 sec
@95% FTP (z4) & 30 sec @ 65% FTP (z1) to get the legs ready for the main
set with 5 to 15 min @ 70 – 75% (z2-z3)<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #3e3e3e; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Main
Set: 5 to 20 sets of 10 x 30 sec @110-120% FTP (z5) with 30 sec @ 55% (z1) for
recovery followed by 10-15 min @70-75% (z2-z3)<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #3e3e3e; font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Cool
Down: 5 – 10 min @ 55-65% FTP (z1 -z2) <o:p></o:p></span></div>
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</span></span><!--[endif]--><span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Total
Time: 50 min to 1h15min <o:p></o:p></span></div>
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<span style="color: #3e3e3e; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;">Depending on your fitness level,
the 1<sup>st</sup> week you can start with 5 sets, and week after week you can
increase the number of sets to as many as 20. This workout again doesn’t look
too intimidating on paper either, but give it a shot, and again let me know how
it goes! It doesn’t take long before the 30 seconds of work feel twice as long
as the 30-sec rest.</span></div>
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If you are still not convinced that indoor riding can be just as fun
riding outdoors, you must check out the CycleOps “<a href="https://cycleops.com/virtualtraining/overview" target="_blank">Virtual Training</a>” app because
this app literally lets you get outside (while staying in) and ride your bike
on the same real routes you are used to during the summer months. You can even
ride with your friends if you all start the ride the same time. Or maybe you
can just pretend like you are riding through the lava fields – I can’t say I
haven’t done that! Talk about specificity! <o:p></o:p></div>
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So here you have it – the combination of a great/quality trainer, fun/focused
interval workouts, virtual training app of your choice, and you too can become
a stronger cyclist over the winter months. Don’t wait – the time is now! <o:p></o:p></div>
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And If you are still reading, and are in the market for a trainer,
CycleOps is offering 20% discount on selected trainers this week! Don’t miss
out! <o:p></o:p></div>
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Personal Disclosure: I do actually ride my trainer all year long, and complete majority of my sessions during the week on it. Once the weather warms up, I do try get most of my 2-3+ hour rides outdoors if I can. I definitely wouldn't be the athlete I am now if it wasn't for the convenience if indoor riding. </div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-54576145833921665412016-10-21T10:04:00.004-07:002016-10-21T10:04:26.740-07:00Kona Diaries – Day #17 (1 day)<div class="MsoNormal">
I woke up feeling slightly off for 2<sup>nd</sup> day in a
row. You know when you have that feeling like something is trying to get you!
Not now, not today. There is no way I was getting sick now! I have felt so good
the last few weeks that I just didn’t even allow myself to think that I could
be getting sick. Power of the mind! And of course, let’s race already! And so I
kept inhaling airborne and zicam to hopefully keep whatever it was trying to
get me at bay. I focused on plenty of rest, and honestly didn’t even let my
mind go there.</div>
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<o:p></o:p></div>
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As soon as I woke up, I went to the pool and did a short 10
min swim with Jan Frodeno and Terenzo Bozone. (They also did a 10 min swim
although they probably swam double the distance that I did!)<o:p></o:p></div>
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Then I then did a quick 30 min ride.</div>
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Ready to roll! </div>
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My legs for the
first time on this island felt blah! Noooooooo!
Mantra of the day - positive thoughts, positive thoughts! I had plenty
of power and umph, it just felt harder to sustain than usual. I ran into or rode
into Mr. Cal himself on the Queen K, but he again didn’t have any cupcakes with
him! We rode into town together, wished each other luck, and I stopped by the
BlueSeventy booth to pick up my race day goggles (I love my Neros and do like
to race with new goggles every race) Thank you BlueSeventy – as always you guys
rock and take care of your athletes!</div>
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<o:p></o:p></div>
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Then it was time to pig out on breakfast – my favorite
breakfast of the year! I actually try to stay in and make all the food at home
rather then going out, waiting to be seated, and risk eating something that
may not sit well with me. I had the usual pancakes, eggs, ham, toast and of
course side of beet juice I mean apple juice with beet boost powder. (I inhaled it before I took a picture but I think you all saw enough food already) </div>
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The rest of the day was spent relaxing, napping, visualizing
AND positive thoughts! <o:p></o:p></div>
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I essentially lived in these bad boys the last few weeks & I have a discount code to share! If interested, shoot me a message. </div>
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I checked and re-checked my transitions bags, and went to
drop those along with my bike right around 3pm. </div>
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All the powerbar nutrition fits into my "bento" box on my top tube, and into my extra storage (boobs) See the tube of salt? That will prove to be important tomorrow! Drink mix AND rice/potato cakes are missing from the photo as I brought those with me on race morning and added them into the T1 bag. </div>
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Love me Dr.Cool cooling scarf and headband (must for all my hot races), Kinvara 7s, swiftwick socks, all the PowerBar gels & saltstick chews (super sweat machine over here), and new addition - Nathan handheld that I added into my T2 bag race morning and was still frozen when I got to it! Score! </div>
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Before the bike/bag drop off I squeezed in lunch (turkey/ham
sandwich with some chips and side of papaya), and I also added a bottle of
levelen for extra sodium. I already mentioned in my previous blogs that I do
sweat quite a bit and I do lose a ton of sodium which is impossible to replenish all during the race and hence I have to preload and Levelen is great for that! <a href="http://e3ts.com/ironman-fueling-sweat-electrolyte-testing/" target="_blank">Here</a>
is a link to my actual fueling plan if you are interested that my coach Jorge
has done. If you struggle with fueling/nutrition don’t hesitate to reach out to
me, and we at E3 can help! <o:p></o:p></div>
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The bike/bag drop off itself is a show! </div>
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About to enter the red carpet</div>
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From bike companies
lined up right next to each other along the narrow path supporting their athletes to a ton of industry
people just checking out your bike (not you) for all the different components
so that all of you can then read who was the #1 bike brand, helmet brand,
powermeter brand and the list goes on. For the first time this year (Trek
doesn’t show up to Kona as probably one of the only big brands) I also received lots of love from the folks at QuintanaRoo. It sure does make you feel special,
and I really am proud to represent such a great company! <o:p></o:p></div>
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On the red carpet with the QR team (I mean black carpet with red Mdots) </div>
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Few more steps, and then you get your picture taken – I
mean your bike gets your picture taken – and then
you get to enter the pier that has now been transformed into an amazing T1
& T2 sight. <o:p></o:p></div>
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Each athlete gets their own volunteer (Thank you volunteers) that
walk with you to your bike spot, and then to hang your T2 and T1 bags, and just
like that the “Bike Check In” show is over. <o:p></o:p></div>
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"Flash" is ready for his 1st overnight on THE pier! </div>
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See of T2 bags but they are actually very easy to find this way. I always like to take a picture of the set up so that I really remember where my bag is. </div>
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Same exact set up in T1 as in T2</div>
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And that's it. "Park" your bike, drop of your T1 & T2 bags and say goodbye to your volunteer! </div>
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<a href="https://3.bp.blogspot.com/-BJ4-oM_Y2b0/WApH5uuSWdI/AAAAAAAACf0/pzITv8ILZ-8zLHffoYkL7s7da_UkoSErQCLcB/s1600/Finish%2BLine%2BSet%2Bup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-BJ4-oM_Y2b0/WApH5uuSWdI/AAAAAAAACf0/pzITv8ILZ-8zLHffoYkL7s7da_UkoSErQCLcB/s320/Finish%2BLine%2BSet%2Bup.jpg" width="240" /></a></div>
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As I was exiting the pier I took this shot of the finish line area being set up. They really do wait until the last absolute possible minute to build it up and boy oh boy is it special! Just seeing it somewhat completed gives me chills every single time and I know it will NEVER get old! </div>
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At this point it was mid to late afternoon and time to do nothing but rest, he race from the very beginning to the very end including transitions (especially now that I know where exactly my T1 & T2 bags along with my bike were) and eat - I can always do that! </div>
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<br /></div>
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My go to is spaghetti (angel hair) with grilled chicken and
tomato sauce, white bread and of course more beet juice every single time. </div>
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<a href="https://1.bp.blogspot.com/-hGMNrECdh24/WApJgJc9SMI/AAAAAAAACf8/NzY61igji1UVXAyELH26IGgDnu3oBraawCLcB/s1600/Dinner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-hGMNrECdh24/WApJgJc9SMI/AAAAAAAACf8/NzY61igji1UVXAyELH26IGgDnu3oBraawCLcB/s320/Dinner.jpg" width="240" /></a></div>
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Nothing fancy here. Just topping off the engine! </div>
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<br /></div>
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Post dinner, I made sure I had all my bottles ready for the morning, and I think I was in bed by 9 with my alarm set for 3:45 so that I can eat my
breakfast by 4 (I eat my breakfast 3 hours before race start so that I have
enough time to fully digest it). </div>
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<br /></div>
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I finally fell asleep around 10pm but not for
long. I am usually a good sleeper even the night before a race, but I was hot
and sweating and just generally worried I’ll wake up feeling off! Thankfully,
even though I was up every hour, I woke up ready to go! <o:p></o:p></div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-44334324718554253892016-10-17T18:42:00.002-07:002016-10-17T18:42:58.866-07:00Kona Diaries – Day #16 (2 days till the big day)<div class="MsoNormal">
Today I started the day with running around in my underwear
with hundreds of my closest friends. Well first I walked into a shut screen
door trying to check out someone else walking around in theirs! Oops! Good
thing it wasn’t glass – that’s all I have to say! <o:p></o:p></div>
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<br /></div>
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The UPR – Underpants run or rather jog/walk or "parade" takes
place every Thursday morning before the race, and it’s a blast. It definitely
lightens the mood a bit and anyone whether you are racing or not can
participate.<br />
<br />
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<a href="https://3.bp.blogspot.com/-JHR0V2aRd3g/WAVy7WxvMVI/AAAAAAAACeA/IDWM7dEgzaU-zTGrUjqWsPmebsnOs5lzQCLcB/s1600/Underwear%2B2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-JHR0V2aRd3g/WAVy7WxvMVI/AAAAAAAACeA/IDWM7dEgzaU-zTGrUjqWsPmebsnOs5lzQCLcB/s320/Underwear%2B2.jpg" width="240" /></a></div>
<div style="text-align: center;">
Kids & adults </div>
<br />
The entry fee does go to a local charities, so it’s for a
good cause! Fun AND for good cause = winning! <o:p></o:p><br />
<br />
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<a href="https://2.bp.blogspot.com/-Jwj4kMECSO8/WAVyrgHAGYI/AAAAAAAACd8/pabhiguanTI_IBXFNH7n7c5U1sQ-qrNsQCLcB/s1600/Underwear%2B3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-Jwj4kMECSO8/WAVyrgHAGYI/AAAAAAAACd8/pabhiguanTI_IBXFNH7n7c5U1sQ-qrNsQCLcB/s320/Underwear%2B3.jpg" width="320" /></a></div>
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The only shark I ever want to see here! </div>
</div>
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<o:p></o:p></div>
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Underwear run was followed by breakfast put on by one of our
sponsors Castelli. The food was delicious and so was the company. With 48 hours to go, I usually start upping the carb intake a bit, so nice big(er) breakfast was just what I needed.<br />
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<a href="https://3.bp.blogspot.com/-VSMEyBuNsj0/WAV2C83WdZI/AAAAAAAACeM/rhEeNVN40LUF8yn7ElLLIP7oLA5VFKmDwCLcB/s1600/Castelli%2BBreakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-VSMEyBuNsj0/WAV2C83WdZI/AAAAAAAACeM/rhEeNVN40LUF8yn7ElLLIP7oLA5VFKmDwCLcB/s320/Castelli%2BBreakfast.jpg" width="320" /></a></div>
<div style="text-align: center;">
I cleaned up the eggs and first round of bacon too fast. With 2 days out, can't forget the beet juice! ;) </div>
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<a href="https://2.bp.blogspot.com/-4WFSaBIm710/WAV2xoi9w_I/AAAAAAAACeQ/8ptDm_Sxlc4MQ6u3tLiSFLHgtZhA-Yu2ACLcB/s1600/Breakfast%2Bview.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-4WFSaBIm710/WAV2xoi9w_I/AAAAAAAACeQ/8ptDm_Sxlc4MQ6u3tLiSFLHgtZhA-Yu2ACLcB/s320/Breakfast%2Bview.jpg" width="320" /></a></div>
<div style="text-align: center;">
The view
didn’t suck either. </div>
<br /></div>
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Post breakfast it was back to the condo for bit of a down
time, before heading back to the expo. <o:p></o:p></div>
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This time to get my 2<sup>nd</sup>
edition “Cupcakes with Cal” hat! <o:p></o:p><br />
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<a href="https://3.bp.blogspot.com/-3fPLVhd1kdE/WAV8Gp1aqoI/AAAAAAAACek/T9cmLDNsRxoxq-mcnFp1LZQgpB4JKPh0gCLcB/s1600/Cupcakes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://3.bp.blogspot.com/-3fPLVhd1kdE/WAV8Gp1aqoI/AAAAAAAACek/T9cmLDNsRxoxq-mcnFp1LZQgpB4JKPh0gCLcB/s320/Cupcakes.jpg" width="320" /></a></div>
<div style="text-align: center;">
Got one! Cal said next time he will bring me a cupcake too </div>
<br /></div>
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Post expo, I squeezed in a nap followed by a short run in the
late afternoon to avoid the hottest part of the day. There is no need to stress
the body anymore, and now it’s just about staying sharp, and as rested as
possible. I was also able to test out my new handheld waterbottle (Thank you
Max and Nathan for sending me one) that I will be using on race day. <o:p></o:p><br />
<br /></div>
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Time flies when you are having fun, and before I knew it was
time to get ready for the opening banquet. I don’t usually go to these, but the
one here in Kona is awesome, and although the food isn’t exactly the best, and
it can get quite long, I highly recommend everyone to go at least once! It’s a
great showcase of local culture, the Aloha spirit, and the 140.6 mile journey
we are about to embark on. If you are in need of extra inspiration for race
day, you will find it here.<o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-P-dg_am1VCo/WAV8vLJzqPI/AAAAAAAACes/Ti-lLIGeRHwKP-0-bPxib6VwErdBsR9NgCLcB/s1600/Welcome%2BBanquet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://2.bp.blogspot.com/-P-dg_am1VCo/WAV8vLJzqPI/AAAAAAAACes/Ti-lLIGeRHwKP-0-bPxib6VwErdBsR9NgCLcB/s320/Welcome%2BBanquet.jpg" width="320" /></a></div>
<div style="text-align: center;">
The awesome stage I hope to stand on again in a couple days! </div>
</div>
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The banquet was followed up by athletes briefing in which
race director for each leg of the race gets up on stage and takes athletes
through all the rules. This is the long part, and I actually didn’t stay the
entire time as I already know the drill. No pass zone on the bike going down
Palani, absolutely NO drafting (ya, right!), and chicken soup on the run course
by certain time. I usually try to get mine from the med tent instead ;). <o:p></o:p></div>
<br />
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Post banquet, nothing left to do but rest, rest, and rest! Just 2 more sleeps! <o:p></o:p></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-15806162132277245762016-10-13T01:24:00.003-07:002016-10-13T01:24:38.040-07:00Kona Diaries – Day #15 (3 days till the big day)<div class="MsoNormal">
This morning I slept in a little bit, had light breakfast
and then headed out to my TV gig! Just like last year, the folks from Czech
wanted a quick pre-race interview at the Ironman Championship wall, and this
time they also wanted to film me doing my thing on the bike. I had a short
40ish min spin so they tagged a long for a little bit, and then we went our
separate ways. <o:p></o:p></div>
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I don’t get to speak Czech that often, so speaking on camera
is a bit nerve wracking to me but it’s fun! In the end, they’ll pick what to
use and what not to use as part of 1 hour or 90 min Ironman World Championships
coverage on Czech TV (Think the NBC coverage here in the U.S. but just in my
home country). I’ll probably get like 30 seconds of fame, but something is better than nothing, right? </div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-twDiZJAYA78/V_8_cle6W3I/AAAAAAAACdE/v4c6Veyog2okvn_bGF5mLPNSoOU-zCLkACLcB/s1600/TV%2BStar.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="315" src="https://4.bp.blogspot.com/-twDiZJAYA78/V_8_cle6W3I/AAAAAAAACdE/v4c6Veyog2okvn_bGF5mLPNSoOU-zCLkACLcB/s320/TV%2BStar.JPG" width="320" /></a></div>
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This photo is from last year, but we essentially did the same thing except I wore my E3 cycling kit as I was heading out for a ride afterwards with the camera guy in tow, and I probably had helmet hair because I had to ride my bike to this spot. I am not quite THE celebrity that would warrant a whole make up team ;) (yet) </div>
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<br /></div>
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The place was also quite a bit crowded as this was going on so I had quite the audience as I was blocking the wall for those who wanted to take a pic by their name. The whole interview was about my goals for the race, and what if anything have I done differently since last year. </div>
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The rest of the day was spent chilling, and eating, and relaxing
and of course another trip to Lava Java for a treat or two and the expo. I
always think I can get everything done in one day, but it never works out like
that.<o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-Sge-qqvEOi8/V_9BDZIiOBI/AAAAAAAACdQ/e_EeJNEjF-wt5diHM-MALysRcZlPhz0lACLcB/s1600/Day%2B15%2Bparked%2Bbikes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-Sge-qqvEOi8/V_9BDZIiOBI/AAAAAAAACdQ/e_EeJNEjF-wt5diHM-MALysRcZlPhz0lACLcB/s320/Day%2B15%2Bparked%2Bbikes.jpg" width="240" /></a></div>
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Lava Java front lawn. You know it is packed when this is what it looks like
in front of the café. Perhaps we all need to add a kickstand to our tri bikes?</div>
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<br /></div>
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Now meet just a couple of members of the awesome QR team that made the trip to Kona to take care of their athletes! Thank you guys for making me feel so special,and I do apologize for sweating right through my shirt (it is hot here in Kona!) </div>
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<a href="https://1.bp.blogspot.com/-SFbYwqkBq_4/V_9BzObLvxI/AAAAAAAACdU/RXNkqU6NAFQIWLvbfzSXxqEgj6wTudZwACLcB/s1600/Bike%2BMechanic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://1.bp.blogspot.com/-SFbYwqkBq_4/V_9BzObLvxI/AAAAAAAACdU/RXNkqU6NAFQIWLvbfzSXxqEgj6wTudZwACLcB/s320/Bike%2BMechanic.jpg" width="320" /></a></div>
<div style="text-align: center;">
One of the QR mechanics who made sure my bike was race ready! </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-LR6E4E3Faao/V_9B1sNLl6I/AAAAAAAACdY/G_JKyL118-kk52wkYxXiC8VN9vqG3Z8AQCLcB/s1600/Briana.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://4.bp.blogspot.com/-LR6E4E3Faao/V_9B1sNLl6I/AAAAAAAACdY/G_JKyL118-kk52wkYxXiC8VN9vqG3Z8AQCLcB/s320/Briana.jpg" width="320" /></a></div>
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Bryanna who keeps the show running all year long! Thank you for all you do! (Just keep sweating, just keep sweating) </div>
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<o:p></o:p></div>
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<br /></div>
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I had also spent some time visualizing my race day! I always
do that from the very beginning to the end including my race strategy,
fueling/nutrition and even transitions. It’s getting close now, and the
excitement as well as the nerves are really starting to kick in.Setting a bit of time aside each day to visualize my race day routine helps me feel confident and ready to go! <o:p></o:p></div>
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<a href="https://3.bp.blogspot.com/-YguOpndZCOo/V_9D1UjBFHI/AAAAAAAACdo/DAFQTojd6v4-Pk0TbGJjXKv_Cv2gCZUGQCLcB/s1600/Visualize.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-YguOpndZCOo/V_9D1UjBFHI/AAAAAAAACdo/DAFQTojd6v4-Pk0TbGJjXKv_Cv2gCZUGQCLcB/s320/Visualize.jpg" width="320" /></a></div>
<div style="text-align: center;">
Quiet spot to visualize, reflect and focus! </div>
</div>
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Without workout #2 on my schedule for the first time in a very long time (Yeah taper),we headed to the TrainingPeaks/Best Bike
Split party which was a ton of fun! I got to meet a lot of people, and eat
poke! Party catered by “Da Poke Shack”? Hell yes! It was a great time, followed
by early bed time. <o:p></o:p></div>
<br />
The excietement is building day by day and so is the craziness! Can we just race already?<br />
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<o:p></o:p></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-72479258796317186872016-10-06T01:34:00.002-07:002016-10-06T01:34:38.927-07:00Kona Diaries – Day #14 (4 days till the big day)<br /><div class="MsoNormal">
Let the madness begin! Today was first day of athletes registration as well as the official first day of the expo. <o:p></o:p></div>
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I got up bright and early and headed over for a quick open
water swim to the coffee boat and back!</div>
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<a href="https://3.bp.blogspot.com/-gCKPqpgPTZo/V_YHcUPp9bI/AAAAAAAACbc/lm4PnPXTCZQJVg3g_vXm97CgClxfEWDAgCLcB/s1600/BlueSeventy%2BBoat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://3.bp.blogspot.com/-gCKPqpgPTZo/V_YHcUPp9bI/AAAAAAAACbc/lm4PnPXTCZQJVg3g_vXm97CgClxfEWDAgCLcB/s320/BlueSeventy%2BBoat.jpg" width="320" /></a></div>
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Hello Coffee Boat</div>
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At this point, the pier is so crowded
and people are coming and going in and out of the water that in order to stay safe you almost have to
sight every stroke, but the water is still beautiful and so are the fishes! I
don’t know about you, but every time I focus in on the beauty down below me, I
start to get motion sickness so I am sadly mostly about business and focusing
on my stroke and where I am going rather than looking at the beauty that’s below
me.</div>
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<a href="https://4.bp.blogspot.com/-We310F2wcV0/V_YIEMHFxVI/AAAAAAAACbg/AQJ5sdk4oKwtPrF-jtFe96ATSQOkqe-JACLcB/s1600/swimming.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://4.bp.blogspot.com/-We310F2wcV0/V_YIEMHFxVI/AAAAAAAACbg/AQJ5sdk4oKwtPrF-jtFe96ATSQOkqe-JACLcB/s320/swimming.jpg" width="320" /></a></div>
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Just keep swimming, just keep swimming </div>
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I did however stop a few times and messed around with the GoPro – you just
have to! As I said at this point the work is done, and staying lose and relaxed
is key. (This part is really beginning to get hard as race day is quickly
approaching!)</div>
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<a href="https://4.bp.blogspot.com/-0XNnH7yw0L0/V_YISmDsPoI/AAAAAAAACbo/wMYkgWkN5dU7WYwX7Ft5II26j9FY1tcuwCLcB/s1600/thumbs%2Bup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://4.bp.blogspot.com/-0XNnH7yw0L0/V_YISmDsPoI/AAAAAAAACbo/wMYkgWkN5dU7WYwX7Ft5II26j9FY1tcuwCLcB/s320/thumbs%2Bup.jpg" width="320" /></a></div>
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The visibility sucks, right? ;) </div>
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<a href="https://2.bp.blogspot.com/-rMP2CY6RDto/V_YImaO8RaI/AAAAAAAACbs/wVt8OTgrvDMkKOe0do8YwNwXWKu8Zyf8wCLcB/s1600/swim.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://2.bp.blogspot.com/-rMP2CY6RDto/V_YImaO8RaI/AAAAAAAACbs/wVt8OTgrvDMkKOe0do8YwNwXWKu8Zyf8wCLcB/s320/swim.jpg" width="320" /></a></div>
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I have no idea what's happening here but my tan lines are on point and my stomach couldn't be more white! </div>
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<o:p></o:p></div>
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Post swim, I headed back to the house and had my usual
breakfast, before heading right back out to register. <o:p></o:p></div>
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<a href="https://4.bp.blogspot.com/-T0tE5BRLxwI/V_YI6r3QsOI/AAAAAAAACb0/VKQS9_y54EwORqO3Z3lXMgxCF7L9uwAoACLcB/s1600/Officialy%2Bofficial.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-T0tE5BRLxwI/V_YI6r3QsOI/AAAAAAAACb0/VKQS9_y54EwORqO3Z3lXMgxCF7L9uwAoACLcB/s320/Officialy%2Bofficial.jpg" width="240" /></a></div>
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Officially Official</div>
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<a href="https://4.bp.blogspot.com/-pkDSeiIgO28/V_YLvCQc08I/AAAAAAAACcg/BOf82Y3_hrA6UAmd73YB2FLaulYTKJhMQCLcB/s1600/Backpack.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-pkDSeiIgO28/V_YLvCQc08I/AAAAAAAACcg/BOf82Y3_hrA6UAmd73YB2FLaulYTKJhMQCLcB/s320/Backpack.jpg" width="320" /></a></div>
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Actually a very cool backpack - too bad I didn't find sunglasses inside that case that is part of the bag. </div>
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The swag inside the bag - nothing atypical at all! I refused the Red Bull so just missing a can of that. </div>
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After that, I walked the expo, met up with cool kids at
BlueSeventy who always take care of me, as well as Quintana Roo and met some new friends, potential sponsors.
Before I knew it, I have been on my feet for way too long and was getting
tired. The sun was out in full force and I needed to get of my feet, but I
wanted to get all the expo stuff out of the way so the next 3 days could be spent mostly chilling with my feet up. <o:p></o:p></div>
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We had lunch at our favorite dinner spot – Umeke’s Bar and
Grill! Their menu doesn’t change whether you come at lunch or dinner time and
so I essentially had repeat of dinner from the other night for lunch. It’s THAT
good! <o:p></o:p></div>
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I could (and almost have been) eating Poke every single day! Soooo fresh and so good!</div>
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After lunch, I headed back to the expo this time with “Flash”.
Flash just needed one last look over by the Quintana Roo folks, and I am happy
to report that all checked out with flying colors! <o:p></o:p></div>
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Most likely my final race day set up! I know I may be losing some aerodynamic advantage with 2 frame bottles but I am going with the ideal nutrition/fueling set up vs. aero frame as I feel that will pay of big later in the race</div>
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I had also dropped of my race shoes (Saucony Kinvara 7s)
with BOA folks, who retrofitted them with this badass closure that I absolutely
love as it is super adjustable on the fly and much more comfortable than any
other speed lace out there. <o:p></o:p></div>
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I LOOOOOVE love my Kinvara 7s! </div>
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Before I knew it was somehow almost 5pm and I still needed
to run (I didn’t want to run in the middle of the day anymore and continue to
stress the body that much more), and then I had one last massage with the only
and only Mr. Byron Thomas! Run was short (30 min) and great and massage was glorious! Not exactly spa like relaxing but
just exactly what my body needed. It was the perfect pre-race tune up, and I
can’t believe I’ll probably have to wait another year before I get to see this
guy again (Unless I get him to move to Boston from CO – I have now been trying for a
year and still no luck). He is the shizzle! <o:p></o:p></div>
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Post massage dinner was bison burgers with a side of rice and veggies. YUM! </div>
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It was the perfect ending to a super busy day, and I am
looking forward to staying off my feet tomorrow as much as I can! It’s almost GO time! <o:p></o:p></div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-38188430608381519232016-10-05T01:41:00.002-07:002016-10-05T01:42:37.815-07:00Kona Diaries – Day #13 (5 days till the big day)<div class="MsoNormal">
A friend of mine asked me how I run in this and I honestly
don’t know, I just do. When I first
stepped off the plane 4 years ago, I asked myself the same exact question, and
here I am back for more. Today, the weather was actually relatively cool (for
Kona that is), as the clouds rolled in and didn’t give the sun a chance to
shine almost all day. It was definitely a bit refreshing. <o:p></o:p></div>
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Cloudy but still beautiful! </div>
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I started the day with another ocean swim, and boy oh boy
was the pier packed! The banners of champions are up, and the pier is THE place
to be every morning between 7-9am.</div>
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Just a few of many along the finish line that is to be built literally overnight from Friday to Saturday</div>
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Why between 7-9am? Because that’s when the <a href="https://www.blueseventy.com/" target="_blank">Blueseventy</a>
coffee house is out there, and that’s enough of a reason. Plus the Blueseventy guys are awesome, and you should make sure to visit their booth if you are in Kona! They are right by Uncle Billies (not in the maine expo area), but it's worth the few extra steps! They have some yet to be seen stuff like the new sleeved swim skin on display! Did anyone say extra free speed? </div>
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If you wish, you may
also wiggle your way in front of a camera lens or two as the place is buzzing
with photographers & reporters searching for just that right shot. You can then spend weeks searching for your photo on the interwebs ;) (I haven’t
been bringing my phone to the pier to capture the madness but I’ll try tomorrow
to give you a visual idea of what I am talking about.</div>
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<o:p></o:p></div>
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So swimming - it was fun and it was short. No panic training for this girl. </div>
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GoPro silliness </div>
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As you can see, I even had company for a little while as coach Jorge joined
me. <o:p></o:p></div>
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I told you I even swam a little ;) </div>
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After swim, Jorge got some ART treatment – this coaching thing really
isn’t as easy as it may seem. </div>
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These folks come here from all over the world to work on us athletes - I say that is pretty darn cool and of course unbelievably awesome! </div>
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The show is about to get started as all companies are just
finishing setting up their booths while some are already open even though the
expo doesn’t officially start until tomorrow (Tuesday). Alii drive has now been
completely overtaken by triathletes and you can feel it! This once super quiet beachy laid back town, is now full of thousands and thousands of "ready to go", "tapering" triathletes! You fill in the blank ;) <o:p></o:p></div>
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After breakfast and little R&R I headed out for a quick
45 min ride. The big training is done, and now it’s just about staying sharp
and resting. I took it relatively easy with a few pick ups, and legs were stilll
feeling pretty darn good. <o:p></o:p></div>
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Let's do this! </div>
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Post ride, I spent some time here. <o:p></o:p></div>
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Picture perfect chill spot</div>
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And then Jorge and I headed out to the Lava fields for my
annual talk with Madame Pele. Yes – she is real, and yes – you want her on your
side come race day – believe me! <o:p></o:p></div>
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E3 Tri Coaching in da house! :) </div>
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Sometimes they call me "mega legs" instead of czech chick </div>
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For dinner, I had some awesome fish tacos that I ate before
I took a photo courtesy of chef Jorge and the rest of the night was spent
relaxing. We actually don’t even have a TV, but I have to say it’s kind of
nice. <o:p></o:p></div>
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Tomorrow is shaping
up to be a busy day, and I am definitely starting to feel the butterflies. Only 5 more sleeps! <o:p></o:p></div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-57683694449683970482016-10-04T01:18:00.005-07:002016-10-04T01:18:57.587-07:00Kona Diaries – Day #12 (6 days till the big day)<div class="MsoNormal">
Time sure is flying when you are having fun. Today I watched a local 5K and 10K
running race from our patio right on Alii drive and I got to cheer on some of our friends that were racing! </div>
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It was awesome to see the great turnout! It was already hot and sunny at 7:30am</div>
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Even dogs get race Tshirts here! </div>
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I then headed down to Dig Me Beach for a 30 min swim. </div>
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Finding a quiet spot to get ready<o:p></o:p></div>
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The water actually felt a bit cooler than it has been in the
past, which is a good sign. This is probably the first time anyone has ever
heard me say “colder” or “cooler” is better since I am usually always the one
complaining about being cold. <o:p></o:p></div>
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The pier is now full of tapering or almost tapering triathletes, and swimming open water
feels almost like strolling through Times Square. You better be sighting
every other stroke or else you will be swimming into someone! There are plenty
of buoys set up, and this morning every single buoy actually had a kayaker right
next to it in case anyone ran into trouble! I know these folks volunteer so
THANK YOU and thank you for making me very comfortable! I saw tons of fish, but
no luck with the dolphins. I wasn't breaking any time records but I know better than that to let that worry me. The currents here will positively or negatively impact your time. I felt good and that's what matters to me!<o:p></o:p></div>
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Once I was done with my swim, I rinsed of at the outdoor
showers right at the pier, and made a pit stop at Lava Java.</div>
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Outdoor showers in the left corner of the photo, and a little house with lockerooms right by the pier</div>
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No – not for
coffee although apparently their coffee is really good, but for this time
mango/coconut scone! YUM! (Side note: I am not a coffee lover, but if I was you
bet I would be drinking coffee race or no race). <o:p></o:p></div>
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I ate my usual breakfast at home, chilled for a bit, and
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Smartly already opened for business even couple of days before the registration or the expo open</div>
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I was really just trying to beat the crowds, and as a result also limit the
time I’ll spend on my feet in the next week. I am not going to lie, I wasn’t very impressed with the
selection, but for now, I found my new favorite hat (Right after my Cupcakes
with Cal hat of course)</div>
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Aloha! </div>
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The World Championship Wall is also up, and so I took the opportunity
to snap a photo or two before it will be near impossible. Seeing my name on
THIS wall is always VERY special!</div>
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#1868</div>
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<o:p></o:p></div>
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On the walk back from the pier to the car, we visited this
little gem. <o:p></o:p></div>
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The name is fitting! </div>
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If you like donuts – you want to visit this place right in
the heart of Alii Drive just a few steps away from the actual road. </div>
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<a href="https://2.bp.blogspot.com/-DjwNjzTsqUU/V_Nk1TYHDZI/AAAAAAAACZo/wpD2_PHz0q0Zb9qkNighQxCzX0scVrRNgCLcB/s1600/Donuts%2B2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://2.bp.blogspot.com/-DjwNjzTsqUU/V_Nk1TYHDZI/AAAAAAAACZo/wpD2_PHz0q0Zb9qkNighQxCzX0scVrRNgCLcB/s320/Donuts%2B2.jpg" width="320" /></a></div>
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How do you just pick one? </div>
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Bacon/banana layered donut topped with peanut butter ... WHAT? </div>
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I very sadly skipped on the donuts (I will be back post race), and got myself an Acai bowl instead. The sun was out in full force so that was a
nice little refreshment. I also had to run, but because I have already been
here for 12 days, I feel pretty acclimated, and hence there was no reason to
continue to stress the body with training in middle of the day. I took a nap
that turned from 30 to 90 min instead - oops!</div>
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<o:p></o:p></div>
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I really wasn’t feeling it, but I got myself out the door
for 6 mile sunset run, and I am so glad I did. It felt awesome to not run and
feel like you are running on the surface of the sun! I was still sweating
bullets, but I wasn’t getting warm and my HR was staying super low. I was on
cruise control and felt great! I even got cheers from random by passers - this is race week Kona for ya! (Of course now I am getting a bit worried that
maybe I am feeling too good too soon but I guess during taper week you just
never win). I did feel like I was floating at times and it felt glorious! I had
also just barely beat the darkness – Alii’ drive barely has any street lights,
so when I say darkness, I really do mean pitch black streets. When I first came
to Kona 4 years ago, I was actually terrified because it was so dark everywhere
that I felt like I was going to walk or drive into the ocean any second. Now
the sound of waves crashing against the shore is just super peaceful, and I almost feel like a real local here. <o:p></o:p></div>
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I refueled immediately after with real food (chicken spinach
sausage x 2.5 – protein please with rice and broccoli, followed by papaya with
yogurt and chocolate protein as a post dinner snack.(I am slacking on the food posts, because I am forgetting to take photo's before I devour it) <o:p></o:p></div>
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As you can see, today was definitely a bit more eventful day, and it’s only
going to get crazier from now on, but I plan to finding a good balance between
enjoying the various activities that go on during race week and trying to limit
the time on my feet. <o:p></o:p></div>
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Let the busiest and craziest, and most fun taper week begin! <o:p></o:p></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com2tag:blogger.com,1999:blog-3449765398309369423.post-71244831928446822582016-10-03T18:28:00.001-07:002016-10-03T18:30:00.773-07:00Kona Diaries – Day #11 (7 days till the big day)<div class="MsoNormal">
Have I really already been here this long? Feels like I just
arrived yesterday! Today (Saturday), I did my last long ride on the Queen K,
followed by a short transition run. <o:p></o:p><br />
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I love my bike! </div>
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I woke up and had the same breakfast I will eat before the
race in just 7 short days. <o:p></o:p></div>
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Get in my belly! </div>
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The town is really starting to fill up, and the Queen K is
getting more and more busy. <o:p></o:p></div>
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<a href="https://3.bp.blogspot.com/-h9iVoc3eG4k/V_MBfbFPmbI/AAAAAAAACX0/f0q96zI48BEDfkhLvk3bQt4Q2Q2joQj5wCLcB/s1600/Sign.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-h9iVoc3eG4k/V_MBfbFPmbI/AAAAAAAACX0/f0q96zI48BEDfkhLvk3bQt4Q2Q2joQj5wCLcB/s320/Sign.jpg" width="240" /></a></div>
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Even the "Athletes in Training" sign is out</div>
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For my ride today, I had a crew of two (Jorge and Levelen guru Livingston), which totally made me
feel like a superstar. Having a car following you around for 2 hours, while
snapping photo’s or even motor pacing at times is pretty cool! I wonder if this is what it feels like to be famous and have paparazzi follow your every move. <o:p></o:p></div>
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I also did another Levelen sweat test to see how or if my
sweat rate and sweat composition have actually changed since I have been here.
I really am lucky to be able to work with these guys so closely. They say leave no stone unturned, right? </div>
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See that little sweat patch on my forearm is all it takes to find out the deeds</div>
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Knowing
just exactly what my body needs to perform at its best all day is the least I
can do. Nutrition/Hydration is a 4<sup>th</sup> or I like to say 1<sup>st</sup>
discipline of triathlon and I can’t stress the importance of knowing your own
needs. Next Saturday – I know I’ll have
the tools I need to have a great day, and it will all come down to execution.</div>
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I definitely enjoyed this tail wind </div>
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<o:p></o:p></div>
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It was busy, it was hot, it was calm, it was windy and I got
rained on – just another typical day in paradise! Just like it’s been all week,
the crosswinds have been picking up more and more the further away I would get from
town. The jury is still out on whether or not I will keep my Aeolus 9 as my
front wheel, but I hope I can. It will be a time decision since the weather
here changes very quickly! With that said – don’t even bother checking the
weather forecast until then or else you may be stressing yourself out for no
reason!</div>
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<a href="https://3.bp.blogspot.com/-Leyl6bM_yXE/V_MDk5FCCiI/AAAAAAAACYM/soipoe5qQPk-eu2Vfrf6uHvnwZz1UQ1UwCLcB/s1600/IMG_9994.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://3.bp.blogspot.com/-Leyl6bM_yXE/V_MDk5FCCiI/AAAAAAAACYM/soipoe5qQPk-eu2Vfrf6uHvnwZz1UQ1UwCLcB/s320/IMG_9994.JPG" width="320" /></a></div>
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The lava fields! The heat radiating of the lava rock makes the 85 degrees feel like 95 or more and why it sometimes can be so tough to stay aero with your head down! HOT, HOT, HOT! One must always cool, cool, cool! Use those aid stations that are positioned every 7 miles on the bike course to not only refill your fluids to drink, but also use a bottle to cool yourself of! </div>
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I had also happened to pick up a leech along the way or as my friend
Stacy says “Ghost rider”! This guy scared the living crap out of me when I happened
to turn around and he was literally right there! I had slowed down, I had sped
up, but he just stayed right there only inches from my rear wheel for nearly 10
miles. I really wish I had to pee, because I would have totally broken the “no
peeing in the bike in training” rule and let him have it. I really hope the
draft marshals find him on race day! <o:p></o:p></div>
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Once back from the ride, I did a quick 20 min transition
run, while again testing my sweat rate! Let’s just say I sweat more on the 20
min run than I did on a 2h ride … almost double more! You bet there will be
some changes/tweaks I’ll be making to my hydration plan for race day! <o:p></o:p></div>
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Late lunch, some work, and chill time in the boots and
before I knew it, it was time for dinner. <o:p></o:p></div>
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This time we headed out to a place called Umeke’s! And OMG!
Da Poke Shack is good but this place was just as amazing if not better! <o:p></o:p></div>
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Poke, Kalua pork (OMG), rice and edamame! Get in my belly - it was sooooo good! </div>
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Till tomorrow! (Don't be dreaming about Poke bowls) </div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-21015175412505549392016-10-03T00:11:00.004-07:002016-10-03T00:11:57.337-07:00Kona Diaries – Day #10 (8 days till the big day)<div class="MsoNormal">
So I got up and swam (again). Isn’t that what most triathletes
do? Today, I started the morning with a 4K swim. The pool was so crowded it
had just about 5 people to a lane and I actually had to wait around a bit to be
able to hop in. I am not going to lie, just about EVERYONE looked like they
could go to the Olympics and throw it down with Katie Ledecky or Michael
Phelps. Even though I try really hard to not let that get to me, I would lie if
it didn’t frustrate me a bit. <o:p></o:p></div>
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Siri putting her athletes to work! </div>
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Post run, I had a mega breakfast, chilled on the patio again
while doing some work, and met a new friend! <o:p></o:p></div>
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Hello Mr. Geico ;) He even posed for me (I then gave him jelly)</div>
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I then did a 4.5 mile lunch time run, and I got to do a
Levelen sweat test as well. It was definitely in the heat of the day, and although I have
adapated quite well and my HR is back down to normal ranges I am used to seeing
back in Boston, I am still quite the sweat machine! <o:p></o:p></div>
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<a href="https://1.bp.blogspot.com/-vGdX_QGD83c/V_ICWeJlwQI/AAAAAAAACXE/_Rr867N5w9INgCZMtCTQSwlZFdf0dyzowCLcB/s1600/Sweat.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://1.bp.blogspot.com/-vGdX_QGD83c/V_ICWeJlwQI/AAAAAAAACXE/_Rr867N5w9INgCZMtCTQSwlZFdf0dyzowCLcB/s320/Sweat.JPG" width="320" /></a></div>
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I drank 8oz of water in
the 34 min I ran, and I lost 3.1lbs! WHAT? Thanks to <a href="http://www.levelen.com/" target="_blank">Levelen</a> I also know how salty of a sweater I am, and
how much electrolytes I should be taking in throughout the race. If you are interested
in learning more, I am AND they are here for ya! Comment or send me a message, this really is good stuff to know! <o:p></o:p></div>
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I then re-fueled with another round of Poke from Da Poke
shack! That place is just amazing! And I did follow that up with this goodness from
Lava Java! <o:p></o:p></div>
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Chocolate, peanut butter, oat mango coconut cookie! To seriously die for! </div>
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I watched another amazing sunset from the patio, and for dinner I
had marinated steak tips with rice and asparagus! Gone before I thought about
taking a picture! Oops! <o:p></o:p></div>
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Tomorrow is one last long(ish) ride before the big day! I
packed it in early to get quality sleep while of course getting one last 30 min
session in my Elevated Legs. <o:p></o:p></div>
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Squeeze me! </div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-63849236754427821312016-10-01T19:06:00.000-07:002016-10-01T19:06:05.860-07:00Kona Diaries – Day #9 (9 days till the big day)<br /><div class="MsoNormal">
And just like that we are in single digits! 9 days till the
big day! Seriously? Where has the time gone! The town is sure starting to buzz
a little more each day. <o:p></o:p></div>
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I got up and headed to the pool again! Since I am not the fastest
fish you will ever meet, it really helps me to get in a bit of swimming each
day even if it’s not big yardage so that I can keep the feel for water. I
don’t personally do well staying away from the water, and especially not before
race day. Working on my tan lines is always fun too. <o:p></o:p></div>
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I love my BlueSeventy two piece! (Notice the crowded pool behind me) </div>
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Today I had a hard bike workout, which included 4 sets of 10
min at 90-95% of my threshold, so I made sure I re-fueled well post swim, AND I
also added my not so secret weapon – Beet Boost! <o:p></o:p></div>
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Get in my belly! And these Beet Boost packets are super convenient to travel with too! </div>
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I then took a nap in my boots (I am loving this recovery routine
btw), ate lunch (turkey/avocado/pickle sandwich with chips and hummus and of
course side of papaya!). I may turn into one by the time I leave – they are
just that good here! (I also need to do
a better job in the photo department, but when it’s time to eat, it’s time to
eat)<o:p></o:p></div>
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I then did work, ran a few errands, and headed out on the
bike around 3pm, on my newly dressed up “Flash”!</div>
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"Flash" and I flying down the Queen K </div>
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The plan was to do a 90 min ride with the 2 x 10 hard efforts on the way out, and 2 x 10 on the way back plus warm up and cool down. What I didn’t account for was just how windy it was on the way out (tailwind- yes please), and that’s how my 90 min ride turned into nearly 2 hours – oops! It literally feels like flying one way, and then it's so slow coming back that walking your bike may be </div>
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faster. </div>
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But coach - do you not see the wind? Walking may be faster, no? </div>
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When you survived the intervals, the crazy head and crosswinds and are almost home! </div>
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Post ride, we headed out for dinner at Lava Java. I had the fresh catch of the day, with rice and asparagus –
I really needed like 2 portions of that. Next time I must get the burger or
pizza!</div>
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<o:p></o:p></div>
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Post dinner snack – Papaya again! This time loaded with
plain greek yogurt with chocolate protein and granola! <o:p></o:p></div>
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Yum! The other half was already gone :( </div>
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More chill time, work time, and shortly after bed time! Hope you still enjoy reading! If you have any comments or suggestions, feel free to let me know. <o:p></o:p></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com1tag:blogger.com,1999:blog-3449765398309369423.post-90553020956836616412016-09-30T16:05:00.003-07:002016-09-30T16:05:32.853-07:00Kona Diaries – Day #8 (10 days till the big day)<div class="MsoNormal">
Aaaand we are back to regularly scheduled programming. It
was time to rise and shine and head back to the pool, this time for a nice mid
distance 3K session. With 10 days to go, the pool is definitely starting to get
more crowded but it’s still manageable. <o:p></o:p></div>
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All lanes are now spoken for! </div>
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Morning swim was followed by my daily “mega” breakfast! I
was too hungry to snap a photo, but I know what works for me so the picture
would look exactly the same like the last 8 days. Some may say
boring, but I literally get excited for my breakfast as soon as I am done with
my swim. (or maybe even during my swim ;) ) <o:p></o:p></div>
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After breakfast I hopped in the boots, and took a glorious
30 min nap! They say train hard & smart, and recovery harder and that
couldn’t be more true especially this close to race day. <o:p></o:p></div>
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Next up was my last double digit run, and included mostly IM
pace with half mile efforts at Threshold. I have been nailing this workout in
training for the last few months, but trying to pull off threshold pace and
effort what at times feels like the surface of the sun definitely scared me. I
sure had to put my big girl pants on & needed some encouragement from the
boss.Although I didn’t quite hit the pace, I was close enough and
quite surprised with how strong my legs felt. The HR has been starting to come
down as well which is a great sign! Just to give you an idea, my HR during the
threshold intervals was just as high as it was on the beginning of my 20 mile
run just a week ago during my IM pace run. Wow – have I really already been here for over a week?
Time really does fly when you are having fun!</div>
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<o:p></o:p></div>
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Coach Jorge was nice enough to drop me off near the energy
lab at the Kona Mountain Coffee place which apparently has kick ass coffee, and
I ran from there into the energy lab, back out and then back home. </div>
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Oh the famous energy lab. The energy lab is a stretch of road off of the Queen K that covers miles 16 - 19. There is nothing scenic about it. It's an out and back, and it's the place where air doesn't move; the place that owned me the last 3 years I raced here but I am ready for revenge! </div>
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I ran into my friend Jodie who KQ in her first year as a PRO and I think in her 2nd year doing triathlons. She is one badass runner (think Olympic marathon qualifier), and was on her recovery run. </div>
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This is a perfect example of mega legs (mine) & mini legs (Jodie)</div>
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It was fun to have company for the first few miles of the run. The miles flu by! And did I mention how much I LOVE my running top Dr. Cool? It may get saturated with sweat but it really does help with keeping you cool(er)! Click <a href="http://www.drcoolrecovery.com/" target="_blank">here</a> to check out their kick ass product line!</div>
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I really hope to be smiling like this on race day when I hit this exact same spot in the energy lab. </div>
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It really was awesome
to run the last 10 miles of the run course! It will help me visualize my race
down to every detail and I’ll now have more positive memories from the toughest
part of the course come race day. <o:p></o:p></div>
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My finish line today was one of my favorite places on the
island – Basik Acai! Every long run should end with an Acai bowl! It sure hit
the spot! <o:p></o:p></div>
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I may be a sweaty mess but priorities are priorities</div>
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I don’t know how this is possible, but later we ended up going
back to the store to just get few more things we were out of. I swear someones comes in when we are sleeping and eats all of our food. <o:p></o:p></div>
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Dinner was another mega salad with steak tips, almonds,
cashews, avocado, local cucumbers, carrots and feta cheese with a side of bread
and papaya with yogurt with extra protein powder mixed in and granola for
dessert. <o:p></o:p></div>
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By 10pm, I was in bed! The sun sure does take the energy
right out of you so while I am still training, I am also doing my best to
recover and rest! <o:p></o:p></div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-9141187386259612822016-09-29T14:07:00.000-07:002016-09-29T14:07:12.614-07:00Kona Diaries – Day #7 (11 days till the big day)<div class="MsoNormal">
Normally I usually take Monday as an active recovery day as
part of my training routine, and am good to go by Tuesday, but I woke up on
Tuesday still feeling pretty sluggish and tired. I felt better than Monday, but
I still wasn’t quite recovered and felt like I needed one more easy/recovery
day. I can’t stress enough how important to is to listen to your body, and not
be afraid to tell your coach how you feel so they can adjust your plan! <o:p></o:p></div>
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Today, I got up and instead of heading to the pool, I did an
easy recovery 4 mile run. I headed toward the run start, and then ran the first
2 or so miles of the course just to further familiarize myself with every inch
of this course! <o:p></o:p></div>
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I of course re-fueled right after and since this was one
more recovery day for me, I got to play coach & sherpa for Jorge who
decided to ride from Kona to the Mauna Kea Observatory! Only a 60 mile ride
with nearly 10,000 feet of climbing! All I can say better him than me although
I was a little jealous. <o:p></o:p></div>
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Oh and sherpa(ing) is HARD! Between driving, getting bottles ready, and finding spots to pull off and take photo’s with 2 iphones and 1 GoPro I had my hands full. So full I forgot to eat … for 3 hours … whaaaaat?<div class="separator" style="clear: both; text-align: center;">
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It didn't take long for the road to go up!</div>
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The Queen K from up above</div>
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There is definitely more to the island than the Queen K. This road was nice but unfortunately didn't have any shoulder so it was quite scary at times</div>
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Getting closer - there it is - in the clouds - Mauna Kea </div>
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Just keep climbing, just keep climbing - Contador style! </div>
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Are we there yet?</div>
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Unfortunately Jorge has been dealing with some foot pain, and
when the pain became too much he was smart and called it a day around mile 35
by which point he had already climbed 5,500 feet! <o:p></o:p></div>
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Since we were so close to the top of Mauna Kea (well the
visitors center at least), we drove up it. The visitors center is at 9,200’
feet. If you so wish and have the car that can make it up very steep grades,
and gravel roads (4-wheeler is a must), you can try to proceed to the top,
which is at 14,000 feet! Since you can drive up to the top from sea level in
less than 2 hours, you must actually acclimatize at the visitors center for at
least 30 min before continuing further up. We didn’t have a 4-wheeler so we
were out of luck, but the views even from the visitors center are awesome, and
you have essentially already driven through the clouds. You can read more about
Mauna Kea <a href="http://www.ifa.hawaii.edu/info/vis/visiting-mauna-kea/visiting-the-summit.html" target="_blank">here</a>. <o:p></o:p></div>
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Not yet almost there</div>
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Can't miss the warning sign! </div>
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Once we got back into town, we went for an early dinner or
else known as dinner #1 at Da Poke Shack!Their Poke is absolutely amazing! Warning: You will never be same and you will
never think of sushi the same. It is THAT good! <o:p></o:p></div>
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Supersize me! </div>
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I then also had brinner (breakfast for dinner) as dinner #2
and after some work, and of course some time in the recovery boots! <o:p></o:p></div>
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Tomorrow (wednesday) it is back to regularly scheduled programming with
a longish swim, and last double digit run before race day! Thanks for reading! <o:p></o:p></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-20730193598428227422016-09-29T01:28:00.001-07:002016-09-29T01:34:28.611-07:00Kona Diaries – Day #6 (12 days till the big day)<div class="MsoNormal">
After a monster day yesterday, Monday was very much a needed rest/chill day! I was even able
to sleep in a bit since I am finally adjusted to island time. <o:p></o:p></div>
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Once, I was up I headed to the pool for a super easy recovery
float, and boy oh boy was I tired. I can always tell when I am super tired. My
legs feel super heavy, and very sinky. 1500 yards later I was out of there. The
pool is now getting more and more crowded and filled up with lots of fishes
(Today’s PRO sightings: Sebastian Kienle and my neighbor Tim Don) <o:p></o:p></div>
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You all already know what was up next! Breakfast time,
followed by a little work time with a view!<o:p></o:p></div>
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I could get used to this </div>
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Chill time wasn't bad either! </div>
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I am one lucky girl</div>
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<u><br /></u>
<u>So what's the best kept secrete of this island?</u> (Continue reading to find out)<br />
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Keeping up with the theme of the day – rest/recover/chill –
I had a massage with the best massage therapists I have ever met – Mr. Byron
Thomas! If you live in Colorado, and are a triathlete you probably know him, and if not you are
missing out. He really is the best kept secret on this Island before race day (If you are a triathlete that is). I met Byron last year here in Kona where he sets up shop for a few
weeks before the event, and I have since then tried to get him to unsuccessfully
move to Boston. If you are in Kona and looking for a massage therapist - let me know and I'll connect you. He books fast so don't wait to reach out. When the likes of Daniela Ryf, Mirinda Carfrae and the list goes on and on are his regular clients, he is one busy guy this time of the year. <o:p></o:p></div>
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<span style="text-align: start;">I guess I am not as cool as Callum Millward and his cupcakes but I’ll keep trying.</span></div>
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Massage followed by an Acai bowl, followed by a glorious nap
on the patio and watching another glorious sunset – can recovery days get any
better? (I don’t think so). <o:p></o:p></div>
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Totally in the aloha state of mind</div>
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Once it was dark out (it does get dark here around 6:30ish),
we headed back out for more shopping. For some reason the food is disappearing
fast – how could that be?<o:p></o:p></div>
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Before I knew it it was dinner time, and early bed time –
this girl was tired! Sometimes I just don't realize, how much more doing an exact
same workout in extreme heat/humidity and wind can take out of you. </div>
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This picture doesn't do the dinner justice, but very protein packed salad with bread of course - how it didn't make it into the picture I don't know - next time! This salad had steak tips, left over grilled chicken as well as left over cut up bison burger! Perfect recovery dish. </div>
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We will see what tomorrow brings, but I think we are looking at one more rest day! I am beat. Stay tuned :) </div>
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<o:p></o:p></div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-22920961580039986922016-09-26T23:45:00.002-07:002016-09-27T01:37:42.647-07:00Kona Diaries – Day #5 (12 days till the big day)<div class="MsoNormal">
Today (Sunday) was the last monster day of training for me
before the race. The plan was to ride the entire course + run around 12 miles
of the bike. This is something we at <a href="http://e3ts.com/" target="_blank">E3 Triathlon Coaching</a> call "Race Rehearsal"<o:p></o:p></div>
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I started the day with the same exact breakfast that I eat
before each and every race and also before each and every big training day. Train your gut and know what works for you! <o:p></o:p></div>
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Plain white bagel with peanut butter & jelly, banana and beet juice (Beet Boost powder in a cup of apple juice) </div>
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While my breakfast was digesting I prepared my nutrition for the ride. Training days like
this are perfect opportunities to test and practice your race day nutrition, and hopefully
this is something you don’t try for the very first time just couple weeks
before the race.</div>
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6 Powerbar gels (I like to mix up the flavors and alternate caffeinated and non caffeinated gels, 5 rice potato cakes, 5 home made packages of PowerBar Perform, and whole bunch of salt stick pills (I take 2 every single hour) + lots and lots of water (not pictured)</div>
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I practice my race day nutrition (just like me pre-race breakfast) essentially every weekend on all my long rides & runs. You should too! I know exactly just what to take in every single hour, and I practice it! I really enjoy eating solid foods on the bike and hence the potato/rice cakes. The potato/rice cakes are simple, easily digestible carbs and they are salty so they also help me break up the monotony of constant sweetness. I do also take in ton of salt and that's because I am quite a bit of a "salty" sweater, which is something I know thanks to a series of sweat tests I have done with a company called <a href="http://www.levelen.com/" target="_blank">Levelen</a> . I really believe that knowing not just my sweat rate, but also sweat composition will help me step up my game here in Kona. I highly encourage you to check them out, and if you happen to be here in Kona, Levelen folks will actually be here as well offering sweat tests on the spot! If you are interested in reserving a spot, let me know or email Levelen directly at <a href="mailto:support@levelen.com">support@levelen.com</a></div>
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I finally headed out around 8:30am so roughly around the same time I’ll be out there on race day, and I started (and finished) right at the pier.
I was also extremely lucky and thankful to have coach Jorge with me because
otherwise I know I wouldn’t have made it. He carried all my extra bottles
(between water and PowerBar perform) I drank at least 12, and also extra
bottles of water that I could just dump on myself to cool off. <o:p></o:p></div>
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I have never had the opportunity to ride the course in
training before, so this was absolutely awesome, but also very, very hard. It really made me appreciate
all the aid station volunteers even more because without them (Kona bike course
has aid stations every 7 miles), the carnage out there would be unreal. Not
that Jorge wasn’t super awesome, but I highly underestimated the cooling the
body down part until it was a bit too late. <o:p></o:p></div>
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I was pushing the pace from the beginning (a bit over IM race watts on purpose), and was able to stay very strong all the way to Hawi, which is the turnaround point. Sadly regardless of my strong power numbers, I wasn’t going anywhere fast! Madame Pele had brought her A game and the very strong headwinds with the occasional cross winds came out to play big time! It took me nearly 3 hours (2:56 to be exact) to get there, and I was ready to quit.</div>
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Climbing up to Hawi (check out the trees up ahead - no it wasn't windy at all ;) ) </div>
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From lava fields to green fields</div>
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Quick pit stop at Hawi (I won’t pee on myself in training),
and it was time to head back. At least I
was hydrated! <o:p></o:p></div>
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The descend from Hawi offers some magnificent views,
potential for high speeds, but also some very dangerous and scary crosswinds.
The way to know just how bad the crosswinds will be is to check out the ocean.
If you can see whitecaps, you are in for a treat. And no, not the type of a
treat you would want.</div>
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Magnificent views </div>
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All I could see what “sea full of white caps” and my heart
sunk a little. Thankfully I still only had training wheels on, but even with
those heavy wheels there were more than a few times I was really worried I may
end up getting blown off the road.<o:p></o:p></div>
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White caps everywhere - death grip initiated </div>
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Regardless of my death grip, and genuine fear of the wind
throwing me off the cliff, I always find
that putting the power to the pedals makes me feel more stable and in control even
if that means more speed. Plus I guess the faster you go, the faster it will be
over? (I think that’s one messed up logic but one I went with). <o:p></o:p></div>
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The first 5 miles back from Hawi, I was averaging 30+mph which was
nice to see after I had just spend crawling and battling the headwinds for what
felt like all day. That didn’t last long, as the crosswinds picked up the further down I got, and the heat was rising! I was still moving fast, but not 30mph fast. </div>
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Just trying to get back to the Queen K as fast as possible! </div>
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Somewhere about half way down back from Hawi, I started to
get super HOT! As in someone stuck me in the oven, and turned it on high!
(Thinking back this has happened to me back in 2015 and essentially cost me a
podium spot). I did stop somewhere along the way, and proceeded to dump an
entire water bottle all over myself for the first time, which nearly 70 miles
into the ride was just a too little too late and kept me "cool" for about 2 minutes. (Aid stations with ice cold water every 7 miles were dearly missed) </div>
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<o:p></o:p></div>
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The cloud cover was non existent, and the heat was radiating
of the blacktop. It was so hot that when Jorge kneeled down to take a pic he burnt his knee! Any skin that was exposed was on fire less than 2 minutes
after I hosed myself with water. I was
seriously wishing that Castelli would make a full stealth body suit – I would
have worn it! <o:p></o:p></div>
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That sunscreen didn’t stand a chance and I am now wearing a permanent watch, 3/4 length sleeve shirt and cycling shorts! </div>
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<o:p></o:p></div>
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Overheated at its best, I made my way back to the Queen K, which put me at about mile 80. I did have somewhat of a tail/cross wind with the now
only occasional headwind on the way back into town so I kept making up time even though my power has now
dropped a bit. I was
dreaming of snow, and kept telling myself I was cold! I am always cold, so you
know it was hot! I was somehow trying to get my mind stop thinking that I may melt any second. I tried staying aero as much as possible, and although I am super
comfortable on my speedy QuintanaRoo PR6, aero meant that my face was way too close to the
pavement which just meant more heat I didn't need! </div>
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Melting one pedal stroke at a time</div>
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I was still moving at over 22mph but it wasn’t fast
enough. Sherpa extraordinaire had
stopped along the way to grab some water, and didn’t even blink once when he
dished out $15 for 3 gallons of water! I love Hawaii but that is just WRONG! When he caught back up to me with freezing cold water, I wanted
to hug him but because he wouldn’t let me get in his air conditioned car, I
didn’t ;).</div>
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<o:p></o:p></div>
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There wasn’t a cloud in the sky, and as a result the views were
beautiful! (but perhaps one could actually enjoyed them from that car) <o:p></o:p></div>
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Just me, my own HOT thoughts and the Queen K </div>
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Are we there yet?</div>
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I made it back to the pier in 5h16 min which means I made up
ton of time coming back, but I was just cooked. As in fried by the sun! </div>
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The thought of a 12 mile run and further baking wasn’t
appealing at all, and I just really thought that pushing through that would have put me in too big of a hole less than 2 weeks out from race day. I ended up doing 4.5 miles and to my surprise felt absolutely amazing. My legs felt fresh, my HR has finally seemed to settle (it was 10+ bpm higher during my 20 mile run couple days ago), and it also meant that regardless of the extreme heat, wind and humidity, and overheating on my part, I did a great job on my nutrition, hydration and salt intake! Thank you Levelen! </div>
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<o:p></o:p></div>
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In the years past, I would have kicked and screamed and ran
myself into the ground to prove myself that I can, but I knew today cutting the
run short was a SMART decision. It may have taken me a few years, but I have learned to really
listen to my body and know when to push and when to back off.</div>
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After such long day it was time to refuel and relax a bit. </div>
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Dinner hit the spot</div>
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And I followed that up with a little R & R by the
pool while watching the sunset! Not a bad way to finish of a monster day!</div>
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I could get used to this </div>
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Another magnificent sunset that this iphone doesn't do any justice</div>
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Of course the day wouldn't be complete without a proper snack, and time in the boots! <o:p></o:p></div>
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Papaya filled with a cup of plain greek yogurt into which I mixed a scoop of chocolate brownie topped with my now favorite local granola! Get in my belly! </div>
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What a day, that brought a roller coaster of emotions, but one I am extremely thankful for. I have learned even more about the course than I thought I could, and I am walking away from today more confident than ever, and ready for race day. </div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-13568272080578215402016-09-25T01:43:00.004-07:002016-09-25T01:43:34.120-07:00Kona Diaries – Day #4 (13 days till the big day) <div class="MsoNormal">
This morning I woke up before my alarm clock again, but felt
so much better than yesterday. This R&R stuff works, who knew? Instead of heading right to the pool, I headed to our patio
and enjoyed the morning breeze because it wasn’t going to stick around for
long! I swear it feels like each and every day keeps getting hotter and more
humid and windy.</div>
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Good Morning Kona! </div>
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<o:p></o:p></div>
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Who knew taking a little time to decompress this am was the
right move. The pool didn’t open until 8 am and apparently most people except
for me knew that. Duh! I swear I’ll swim open water soon, but I can’t be the
only shark bait in there and swimming in such a large body of water although
very beautiful water by myself just isn’t for me. I get a better workout in the
pool. <o:p></o:p></div>
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As a reward for being early, I got to essentially open up
the pool, and have it ALL to myself for all of 5 minutes. It wasn’t long before I had to share my lane with a super fish! (I swear everyone here is such a GREAT swimmer!</div>
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So peaceful! </div>
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Then it was breakfast time, and this time I won’t bore you
with another picture because if you have been following along, you can tell me
what I had for breakfast. It was just as good as yesterday, and the day before.
I did have a “friend” that attempted to join me though. <o:p></o:p></div>
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The biggest cockroach ever (I may have screamed a little and I didn't eat any extra protein with my breakfast!)</div>
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Playing dead? </div>
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Then it was recovery boots time and nap time - this is THE life! Napping also apparently
makes me hungry, so I had to have a snack (good ol’ fashion pb&j) before
heading out for a 30 mile – 90 min easy spin. </div>
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Today sure was hot, steamy and a
bit more windy than before so I didn’t quite make it to the donkey sign from
the other day. <o:p></o:p></div>
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Hualalai - my turnaround point today</div>
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Time to head back to Kailua </div>
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Overall, my legs felt a ton better
than yesterday, which is a good sign because I have one last monster day coming
up tomorrow. <o:p></o:p><br />
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Hi there :) </div>
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Ride was followed by lunch (sandwich time!), followed by
papaya “bowl”. I really wanted an Acai bowl but was too lazy to rush to get
there – they do close way too early (4pm).<o:p></o:p></div>
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I threw in some granola and coconut milk and it was sooooo good! You are all lucky I took a break and snapped a photo before it was all gone</div>
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I did make it to town eventually and scored a Mango Cinnamon
muffin from Lava Java! </div>
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The picture really doesn't do it justice, it is SOOOOO good! </div>
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It really is to die for, but I had to save till after my
30 min easy run. I went out for my run right at sunset around 6pm
in hopes of perhaps bit cooler temps but no such luck. The real feel was apparently
still 92 degrees, and the air was so thick you could cut it up and serve it as
dessert (I think I really wanted to just eat that muffin instead of doing my
run). I even high fived a couple of walkers along the way – they were cheering
me on like I was racing already! This place really is awesome and like no other. I am not so
sure they will do it again though because they probably weren’t expecting just
how sweaty my hand would be. Oops, I am a sweat machine what can I say.</div>
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<o:p></o:p></div>
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As soon as I got home, the sky opened up and it poured
buckets. I inhaled my dinner before I remembered to take a picture for your
viewing pleasure but let’s just say it hit the spot! 2 bison burgers (1 bun) with rice and asparagus for veggies. <o:p></o:p></div>
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After dinner I finally had to enjoy that muffin along with
another protein “shot”. Tomorrow is a MONSTER day also known as Race Rehearsal
day. The plan is to ride the whole bike course, run between 10-12 miles and
practice my race day fueling and nutrition. With winds in Hawi forecasted to be
30+ mph, it will be a fun day for sure! I am not going to lie, even I am
slightly worried but we will see what tomorrow brings! <o:p></o:p>Maybe my new neighbor – Tim Don will want to come for a ride? </div>
czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0tag:blogger.com,1999:blog-3449765398309369423.post-17220414013400536832016-09-24T01:22:00.001-07:002016-09-24T01:22:01.862-07:00Kona Diaries – Day #3 (14 days till the big day)<div class="MsoNormal">
After one monster day yesterday, today was time recover and
rest up. I slept in until 6:30am this time without waking up. 8+ hours of sleep
is ALWAYS good and I may finally be on island time!</div>
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<o:p></o:p></div>
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With banana in hand (That’s what happens when you get like 20
bananas for $2), I headed to the pool again. I certainly have love/hate
relationship with swimming, but there is just something about swimming here in
Hawaii. Even though I felt like I was swimming through mud for majority of the swim,
I was still so happy to be swimming (and working on my tan lines). <o:p></o:p></div>
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The pool was also a bit more crowded with a few super
swimmers quickly demoting me to the turtle status </div>
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<o:p></o:p></div>
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<o:p>But no worries - there are always paddles and buoy to assist in keeping up with fishes! </o:p></div>
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<o:p><br /></o:p></div>
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Few pool PRO sightings this morning included Leanda Cave, Heather & Travel
Wurtele along with their coach Paolo Sousa on deck. No big deal, it's a very similar crowd I am used to swimming with at my YMCA (bahahahaha) <o:p></o:p></div>
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2500 yards later, it was time for breakfast on the patio.
Did I say how much I love the place we are in this year? <o:p></o:p></div>
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I am a creature of habit so my breakfast today was
essentially identical to yesterday’s minus the papaya. I saved papaya for snack
this time. <o:p></o:p></div>
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I have also upgraded my water bottle - staying hydrated here is a mission of its own!</div>
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Post breakfast I got some work done, took a 30 min nap while in my recovery boots, and followed that up with a snack before heading out for a
quick 1 hour recovery ride. <o:p></o:p></div>
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Best napping spot! </div>
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Papaya time - nom, nom </div>
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Today was a bit overcast, but it sure was hazy and humid!
Even after training in super hot/humid conditions all summer back in Boston,
Kona heat & humidity is just like no other. <o:p></o:p><br />
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Even the coach ventured out on the Queen K today :)<br />
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The Queen K was super busy especially when heading back into town! </div>
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It was fun flying by all the cars even when just recovery spinning. You can see the "energy lab" where dreams are either made or crushed far on the left</div>
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Until "this" was blocking the shoulder! Apparently they have duck tours in Kona, who knew? Although this one wasn't going anywhere anytime soon. </div>
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And the spin ended where it will all begin in just 14 short
days. <o:p></o:p></div>
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<a href="https://3.bp.blogspot.com/-pHg3jIuTwAo/V-YY2JX-rFI/AAAAAAAACPk/MTyHa1ROB5I7Dd8zK1DFfvh5W0rcxJd5wCLcB/s1600/Swim%2BStart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://3.bp.blogspot.com/-pHg3jIuTwAo/V-YY2JX-rFI/AAAAAAAACPk/MTyHa1ROB5I7Dd8zK1DFfvh5W0rcxJd5wCLcB/s320/Swim%2BStart.jpg" width="320" /></a></div>
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Hello Dig Me beach. This too will long very different in a few days as more and more athletes keep coming in. That seawall to your left is crowded with people on race morning and to get a spot on the wall as a spectator you gotta be pretty dedicated and early to claim it! </div>
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The calm before the storm. What a magical place. </div>
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And this is the T1 where thousand of bikes will be racked the day before the race. </div>
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It sure looks nothing like what we are used
to seeing with a few thousand bikes there instead!</div>
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After riding, it was lunch time! It was a bit of a late lunch and I couldn’t even
wait to shower.<br />
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Turkey/ham, bread & butter (my favorite) pickles sandwich, and a whoooole bunch of chips and carrotts with hummus (not pictured). I did have a lot more chips than what you see too but you get the idea - more carbs and protein - gotta feed the beast :) </div>
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Then it was time run a few more errands – Hello Wal-Mart!
After Costco, that’s your next bet – it’s a super Wal-Mart and it’s “super”cheap
in comparison to most other places here on the Island. I think we are finally
done with running errands for the next 2+ weeks. <o:p></o:p></div>
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Post errands, it was time for recovery boots again! My legs
are really feeling the big day yesterday so the more love I can give them the
better. <o:p></o:p><br />
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Dinner followed shortly after and the bed was calling my name.<br />
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BIIIIIIG bowl of salad with cucumbers, carrots, mushrooms, and potatoes topped with lots of protein and fat - leftover steak tips from yesterday plus chicken and almonds, cashews, cranberries and feta cheese </div>
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"Aaaaaah Fudge Nuts"</div>
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I was really craving dessert so one of my favorites to the rescue! It's essentially just like a brownie. </div>
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I washed that down with a protein "shot" and it was of to bed. 2 weeks to go but who is counting? ;) </div>
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czechchick15http://www.blogger.com/profile/13223826246115030712noreply@blogger.com0