Friday, June 28, 2013

Here We Go…Pac Crest 2013

I *think* I am all ready to go for Pacific Crest half Ironman


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My stuff is layer out and my bike is checked in.


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My main goal is to survive and finish given my knee injury but I would really like to beat my time from 2011. Fingers crossed, catch you all on the flip side!



Wednesday, June 26, 2013

On the road again

Cory, Daisy, Winston, Bailey and I are on our way to Oregon.
We are snuggled in and ready for a long night. It's about a 20 hour drive and we usually drive straight through. Have a nice night and we'll see you on the flip side!

Tuesday, June 25, 2013

You know your are an endurance athlete when....

(had to add another one)


You pack more triathlon gear than normal clothes for vacation


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We leave tomorrow for Oregon and I am excitedly laying everything out and packing. I will share my Ironman pack list tomorrow. We created it for IMCDA but it can work for any triathlon with a little adjusting.



Sunday, June 23, 2013

Happy Super Moon!

Did you notice that the moon has been abnormally large this weekend? I was curious why especially when my mom, who is at the beach, mentioned a supper low tied. So like any good digital native I googled and found that not only is it a full moon but also the closets the moon gets to the earth this year. ss-120505-moon-tease.photoblog600.jpg


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You can read more about it here you can also look up when the moonrise will be where you live here


On another note a big congratulations to all that finished Ironman Coeur d'Alene and Ironman France today!



Saturday, June 22, 2013

Triathlon Padcasts

I have heard of podcasts for years but for some odd reason I didn't start listening to them until just recently. A few of my favorites are Zen and the Art of Triathlon, Endurance Nation and IM Talk. I have a few others as well but haven't gotten into them yet.


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Do you listen to podcasts? Any you would suggest?



Friday, June 21, 2013

It's Official….Ironman Boulder 2014

WTC announced today that Ironman Boulder is now official and will run on August 3rd 2014 (this means Ironman Boulder 70.3 will now move to June). Announcement found here.  
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I am very conflicted, I would love to be there with all of my friends. But I really want to race IM Canada and it would be fun to host a pro and volunteer at the race….Registration opens July 17(but you can register for the series starting on the 16th) so I guess I will have to decide by then.

The question is….will you be there?

Thursday, June 20, 2013

You Know You Are Training For an Ironman When...

I thought this might be a fun little series to document some of my observations of how life is different when training for an ironman. So you know you're training for an ironman when...
  • All your travel is based around races or off seasonimgres copy.jpeg
  • At least something on your body has a chafe, scab, blister and/or sunburn
  • Your dishwasher has more water bottles than regular drinking glasses
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  • Sleeping in on the weekend means setting the alarm for 6:30 am
  • You find yourself almost constantly thinking about what your next meal will be
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  • Coffee is not just to get you going in the morning anymore
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  • You shower at the gym, pool, lake, etc, than you do at home
  • That shower at home is too full of drying wetsuits, towels and swim suits to use anyway
That's it for me for now, your turn! What's on your list? What things make you know you are training for (fill in the blank)

Wednesday, June 19, 2013

Ironman Season

I can't believe it's almost been a year since I finished my first Ironman with Cory by my side.
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Coeur d'Alene was an amazing race, so beautiful, and the people were so nice and supportive.
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The entire town treats the athletes like royalty. There was a little bit of magic in my first ironman. I hope that I haven't been spoiled and Lake Tahoe can live up to my expectations. I am a little sad to be missing the race this year but also excited to be training for another on in a new location. Good luck to all that are racing this Sunday. Have a wonderful time, remember that things will go wrong, it may suck or hurt at times, but it will all pass and be better again soon. There will be ups and downs but ride them out because the finish the the highest high and well worth it. DSCN7123.JPG

Tuesday, June 18, 2013

Tips to Make Your Bike Commute a Breeze

I have written about this before but it's summer and it's a great time to give bike commuting to work a try. Here is how I make it work:

I bike commute to work quite often. It doesn't really count as part of my training as it's less than two miles from my home to work. Admittedly the proximity makes it pretty easy for me but I have a routine that makes it easier for me so I really wouldn't mind if I had to ride further.

First I pack my lunch (I almost always bring my lunch) wrap it in a plastic bag and place it in the bottom of my backpack. I put it in the bottom in case it leaks, I don't want anything to end up on my work clothes.

I then lay out all of the clothes and accessories I want to wear that day to make sure that I don't forget anything



I pack special jewelry in little bags to make sure it doesn't get scratched

I pack everything into a canvas bag to keep everything together in my backpack
I then just throw on shorts, a t-shirt, shoes and my helmet to ride in.

Do you ever bike commute? Any more tips to add?

Monday, June 17, 2013

Double Digits

I can't believe that I am now less than 100 days away from Ironman Lake Tahoe Lake Tahoe Header.jpg


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Time is flying, and I am ready for a summer of big training and hopefully a lot of focus! First triathlon of the season is less than two weeks from now and I am excited to FINALLY get this season rolling.


What are your big races coming up?



Sunday, June 16, 2013

Saturday, June 15, 2013

A Good Training Day

I was not sure that todays prescribed workout would go well with my slight knee "issue". My schedule called for the longest open water swim of the season with a short transition to a 12 mile run. I prepared myself to attempt the full workout but I was worried about what not completing the workout would do to my confidence.


I showed up to the lake , stuffed myself into my wetsuit. The water was pleasantly cool and clear. I started my swim and my arms felt age and stiff, but after a while I settled into it and felt easy and fluid. I was able to swim 2 miles in 52 minutes, and I am happy with that.




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After the swim I got ready to run and was grateful that my kit was wet from the swim because it was already getting very warm. The run wasn't pain free but it went better than expected and the pain was manageable. The pain never got worse during the run, it just seemed to come and go. Overall I am very happy to have completed the workout and am looking forward to my half ironman in two weeks!



Friday, June 14, 2013

Friday Night Fun

One of the best thing about having family that is into triathlons and duathlons is getting to combine training and family time. Tonight my awesome parents, Cory and I are riding our bikes to dinner instead of driving.
So I am of to ride and dine with the family, happy Friday all!

Thursday, June 13, 2013

Active Release Techniques

Hi everyone-


Happy Thursday! I want to start with a question for all of you. Has anyone ever used ART (Active Release Techniques)?




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ART is defined as:



ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.





What is an ART treatment like?



Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.




These treatment protocols - over 500 specific moves - are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.


I am thinking of trying this therapy for the little "thing" I have been feeling in my knee. Thought? Have you tried it?


All information was found at the ART website




Wednesday, June 12, 2013

Black Forest Fire

I am sad to say that fire season is officially here in Colorado. There are a couple burning in the state now and it's never a good time. I really hope that nobody is injured because of the Black Forest Fire burning in Monument Colorado. This fire has impacted over 9,000 people but there are no reports of injuries or deaths so far. Thanks to all the firefighters and officials for what they do!!!

I realize that  wildfires are a healthy part of ecosystem cycles but it's so sad when people and animals are hurt or lose their homes. 
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The wind is blowing the smoke from this massive fire right into Denver. I am lucky that the only impact this has on me is that I can't breath well and I smell like a camp fire. So tonights workout will not happen given the air quality and my already compromised lungs. 

In case any of you will be impacted by wildfires this summer, I copied this from the Colorado Department of health website

What can you do if smoke from wildfires is affecting you and your family?
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There are a few simple actions you should consider that can minimize exposure to smoke that makes its way into a community. The extent of the precautions you take should reflect how heavy the smoke is, how long it lasts, and your household's risk as described above.
  • If you smell smoke and/or are beginning to experience symptoms, consider temporarily locating to another area as long as it is safe for you to do so.
  • Seek out locations where air is filtered. For example, heading to the local mall, movie theater or recreation center can provide some temporary relief. Local health officials often can help locate places with better air quality during extended smoke episodes.
  • Close windows and doors and stay indoors. However, do not close up your home tightly if it makes it dangerously warm inside.
  • Only if they are filtered, run the air conditioning, the fan feature on your home heating system (with the heat turned off) or your evaporative cooler. Keep the outdoor air intake closed and be sure the filter is clean. Filtered air typically has less smoke than the air outdoors. Running these appliances if they are not filtered can make indoor smoke worse.
  • If you have any HEPA room air filtration units, use them.
  • In smokey air reduce your physical activity level. Avoid exercise or other strenuous activities in heavy smoke. If smoke is simply unpleasant or mildly irritating, changing the timing of a few activities may be all that is necessary.
  • Give extra attention to the things that help keep a person healthy at any time. Make healthy eating choices, drink plenty of fluid, get ample sleep, and exercise in clean air. To the extent that you can, avoid or mitigate stress by keeping in touch with friends and family, exercising, and using other methods of taking a break from worries.
  • Avoid smoking secondhand smoke, vacuuming, candles and other sources of additional air pollution.
  • Commercially available dust masks may seem like a good idea, but they do virtually nothing to filter out the particles and gasses in smoke.
At Night:
  • At night smoke may move in different directions than smoke does in the day, and can be heavy--especially if the outdoor air is still. It tends to be worst near dawn.
  • Close bedroom windows at night.
  • To prepare for nighttime smoke, consider airing out your home during the early or middle of the afternoon when smoke tends to be more diluted. Use your best judgment. If smoke is thick during the day, follow the tips above.
If symptoms persist or become more severe, please contact your primary health care provider.
Please stay safe out there friends! 

Tuesday, June 11, 2013

Back to School

Hello!!! It may not be the normal time of year to talk about back to school, but today marks the first day of summer semester and my last semester of course work.


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So it's back to balancing books, computers and training (oh and work, life, travel, etc)


Anyone else balancing work, grad school and an addiction to endurance sports? Balancing other things, family, home repairs….?



Monday, June 10, 2013

Ironman Lake Tahoe – Week 23

Wow, week 23 flew by! Here is what training looked like:


Monday: Rest, I meant to do yoga or something but I was exhausted from traveling and had to catch up at work

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Wednesday: am 80 min trainer ride
pm: strength training

Thursday: Tempo Run
pm: strength training
Friday: Trainer Ride


pm: Strength Train


Saturday: 60 mile ride to watch mom compete in her first triathlon, she did amazing!
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We were meant to do a 6 mile run off the bike but Cory got a flat and we arrived too late to run

Sunday: 1.2 mile open water swim (felt ok but not great) then was supposed to run 10 miles but my knee has been hurting (SH!T) so we went for a 5 mile hike instead.



Total ~ 16 hours would have liked a little more running and a little less pain. I am worried about my knee but I am going to do what I can to avoid a full blown injury and keep trucking through that I can

Sunday, June 9, 2013

Mom's First Triathlon

I am so excited for and proud of my mom for completing her first triathlon. After years of long distance running mom decided to take on triathlon.


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I would love to think that watching Cory and I have so much fun with triathlon the last couple of years has something to do with it.


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Yesterday my mom attended the newbie tri at Cherry Creek Reservoir.


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It's a really neat event set up for people who are new to triathlon.


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The morning was full of clinics where athletes learned how to set up transition, open water swim, running off the bike and a few other things I am forgetting.


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After the clinics there is a mini triathlon with a 400 yd swim, 7 mile bike and 2 mile run. This was a serious triathlon with a great lay out, chip timing and great swag.


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Mom did really well and feels ready for her first sprint triathlon in July. It was so much fun to go and cheer her on. Hopefully she wasn't too embarrassed by all the screaming.


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Dad giving her 5 on the run course. It really is fun to share the sport I love so much with more of my family.




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And while dad isn't into the swimming portion he is in the market for a duathlon. So Much Fun! And it was extra fun to ride 50 miles to the race so we were ready to chase mom around.



Friday, June 7, 2013

Friday Five

Todays post is just five random things, so here we go:


1. I am so excited for a day off, I haven't had a full day off in three weeks and it's long overdue! (ok I can't complain, most of that time was in Mexico, but I still need to do laundry and grocery shop)


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2. My mom is participating in a triathlon clinic that ends in a practice race tomorrow, I can't wait to go cheer her on. NewbieHeader.png


3. I have the biggest brick of the season on my schedule tomorrow with a 60 mile ride and 6 mile run


4. I got back into my wetsuit for the first time this year, win!


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5. It's national donut day, I love all these silly national __________ days, it's extra fun because Portland's VooDoo Doughnuts is opening a shop in Denver this fall!


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Thursday, June 6, 2013

Prepping For Pacific Crest

I was supposed to race my first triathlon this weekend, but unfortunately they moved the date of the race to September, same day as IMLT. So now my focus is on my next race that is a half ironman. I have just over three weeks before the race, two weeks (three if you include this week) to focus on getting some solid training in before a mini taper. I didn't get much training in while I was in Mexico so I really need to get to work!


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I am so looking forward to Pac Crest I raced it back in 2011 and LOVED it, probably my favorite race I have ever done. DSCN4089.JPG


It's a big endurance festival that includes the long course triathlon, olympic triathlon, marathon, half marathon, 10k, 5k and some really cute kiddie events. The events are held in Sun River, a really cute resort community in central Oregon. The bike course goes around Mt. Bachelor and the views are breathtaking!


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Temperatures for this race can be all over the board, we lucked out in 2011 with warmish temps although the swim is notoriously cold. Last year it was freezing! So fingers crossed for warm water and coolish air.


What is your favorite race and why?



Wednesday, June 5, 2013

First Open Water Swim

Yesterday I decided that I would head down to Grant Ranch for my first open water swim of the year. But after hearing that my mom was heading to Boulder Reservoir for her second open water swim, I changed direction to hang out with her. 20130604_064140.jpg


I was stoked to hang out with mom and swim outside for the first time of the year so a squeezed into my wetsuit and got ready to take on the cold water. Unfortunately it was really cold that morning but it's good training for Pacific Crest!


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It felt good to be in the water but today my arms are a little sore so there is a lot of work to do in the next three weeks.



Tuesday, June 4, 2013

June Goals

Hello Friends! I can't believe that it's June 4th already, time to get on those monthly goals. My first triathlon of the year is this month and it's a half ironman so I really want to focus this month. I started last year with a half ironman so why change things up?!? My goals this month are simple but if I can stick to them I will be very happy. So here they are:


1. Blog at least once a day for all of June


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2. Follow training plan ( I can add a little more swimming or yoga but nothing less)


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3. Eat clean except for one cheat meal a week (have to have some fun)


Simple but probably not easy for me, here we go!!!