Ironman Canada Archives - Glitter and Dust

Kona Bound! My Ironman Canada Age Group Win (What?!?!?)

August 10, 2017 by Kristen 27 Comments

It’s been more than a week since I crossed the finish line at Ironman Canada in what I consider to be the race of my life. Justin still tells me on a daily basis, “I can’t believe you won your age group at Ironman Canada! That’s an Ironman named after an entire country! I mean, I believe it, but I can’t believe it!”

Me either. I set out to do one thing this year – qualify for the world championship in Kona. And well, I did it! My experience in Whistler, B.C. was well worth the time, energy, sweat, and commitment I’ve put into my training this past year and I’m excited to share the day. Settle in, it’s a long one. But so was the race. 🙂

I traveled to Whistler with my husband, son, and mother-in-law, who was a tremendous help the entire weekend. We stayed in a cozy condo in Montebello, which was walking distance to the Ironman Village and finish area – a luxury to have at any race. My coach, mom, and step-dad met us there and we all settled in waiting (some more anxiously than others) for race day.

Typical pre-race excitement and anticipation set in about 2 days out, as I picked up my race packet and swag, did a partial preview of the course, and went over all the details and numbers with my coach. “Stick to the plan,” he kept reminding me – and that’s exactly what I intended to do after deviating last year at Coeur d’Alene and watching my chances of a Kona slot slip away with each passing mile.

The night before the race was the usual – relax, eat pasta and protein, enjoy a glass of wine, and then attempt to fall asleep with visions of swim, bike, run circling around in my head. While I did not sleep as well as I do on a normal non-race night, I slept better than I ever have the night before a race. Before I knew it, my 4:15am alarm was sounding and I was pouring a gigantic cup of coffee before my eyes were fully open.

Justin walked me down to the shuttle area where I dropped my special needs bags and nutrition for T2. Because of the bears and their scavenging nature, athletes were not allowed to keep any nutrition in their bags overnight. Fair enough. I loaded the shuttle bus and headed to the swim start with hundreds of eager athletes.

When I arrived to T1 I stopped at my bike transition bag to drop off nutrition and then made my way to my bike to pump up the tires and prep my bottles. I borrowed a pump from a neighboring athlete, but when I tried to pump my tires the air kept wheezing from the sides and no air would enter the tires. Cue panic. I tried a different pump. Nope. I immediately unracked my bike and sprinted over to the mechanical area, lining up with a handful of other athletes who were also experiencing issues. I waited in line for about 20 minutes (or 20 hours in race morning time) before being assisted by a mechanic. Turns out, my valve had a leak and needed to be replaced, so the mechanic did a full tire change on my rear wheel. By the time my bike was “fixed” and ready to ride, most of the athletes had exited the transition area and were lining up for the swim start. I racked my bike, used the porta potty (finally) and squeezed into my wetsuit with the help of my husband. It was at the moment, with the Canadian National Anthem playing in the background to signify the start of the women’s pro race, when I looked around and realized that I was the last person standing in the transition area. I am that person, I thought to myself. I guess someone has to be. With all the nerves and anxiety, I finally made my way to the sea of black neoprene just moments before the gun went off for the AG athletes. Suddenly, I realized two things:

1) My heart rate was unusually high and the race hadn’t even started.
2) I was so flabbergasted about my bike situation and getting to the swim start that I forgot to eat and drink. Well crap, that’s not good.

But there was no turning back and before I could ruminate any longer, I was wading into the water and starting the swim. I loved swimming in Alta Lake. The water was incredibly calm and it felt like there was a lot of room for athletes to spread out and give each other space. I never once felt overly crowded or like I was fighting for position, and was even able to find some feet along the way to secure a draft for a few minutes here and there. The first loop came and went really quickly.

Apparently, we got really lucky this year due to cloud cover over the mountains toward the east, blocking the sun that would have otherwise been directly blinding in our eyes. I’ve heard that the sun can be a downright nuisance and make it difficult to spot the buoys, so we were really fortunate.

As I was finishing the final stretch, the sound of music and voices started to fade in and out with each breath I took, and I was eager to make it to shore. I trotted out of the water, found two lovely wetsuit strippers, grabbed my transition bag, and made my way into the tent.

Swim: 1:18

I did not know my swim time until after I had completed the race and was ecstatic to learn I had shaved off 8 minutes from my swim time last year at Coeur d’Alene. How did THAT happen? I guess my commitment to really improving my swim paid off. In the weeks since CdA 70.3 I had invested a lot of time in open water swimming and worked one-on-one with a swim coach, Jaime, to make adjustments to my technique. I look forward to improving my swim even more over the next year.

Transition was a little slower than I would have liked. When I entered the tent it was packed and I had to scurry my way around to find an empty chair. All of the volunteers were already engaged with other athletes (further motivation to become a faster swimmer!), so I sifted through my bag and threw on my gear without any assistance. My feet were covered in grass and dirt, so I took a moment to wipe them down before putting on my socks. It was at this moment when I realized my timing chip was not on my ankle. PANIC. I quickly grabbed my wetsuit and found that it had been stripped off in the leg. Whew, crisis averted. I wrapped it back around my ankle and made my way out of the tent and to my bike.

There’s nothing like seeing your bike hanging all alone on the rack to remind you that you have a lot of ground to make up – 27 places to be exact – but for me, this is where I thrive. I ran to the mount line, after running across a set of railroad tracks (why didn’t they put carpet over these?), which was quite the cluster as you have to roll out on a pretty significant uphill slope. People were struggling. Thank goodness I started in an easy gear and quickly weaved my way through the madness.

T1: A painfully slow 7:23

The IM Canada bike course is said to be one of the toughest in the Ironman circuit, which works to my advantage as cycling is typically my strongest leg and I really enjoy climbing. The rumors were true – it was HARD.

The first several miles were fairly technical as you encounter a few rolling hills, curves, and big crowds of riders that have yet to string out. I pushed it a little harder through that section so I could find a comfortable space to settle in. The first 13 miles to the base of the infamous Callaghan Valley climb were fast and a bit of a blur. As soon as I turned the corner and started the climb, I fell into a zone. The climb was actually easier than I had anticipated, as there were several areas where you could gain a little momentum before the next climb. I could see how people run into issues here and go too hard – with fresh legs and adrenaline flowing, it’s hard not to push the pace – but I kept it chill and held back, knowing it would be to my benefit later in the race. We had driven this section of the course the day before, and saw a bear near the top of the climb, so having one eye on the road and one eye looking out for bears probably helped take my mind off the climbing.

The descent was really fun, with gorgeous mountain views to glimpse at from time to time, and the road back to Whistler was pretty uneventful, with a few climbs and rollers, and a welcome tailwind. On the way back to Whistler, I noticed that my Di2 shifting was starting to give me some issues. It felt like ghost shifting, however it was just shifting into the same gear over and over and over again. It was only doing it on occasion, so I really didn’t think too much about it.

After passing back through Whistler, the long epic descent down to Pemberton was, well, epic. I hit speeds up to 50mph and tucked in securely without having to pedal much if at all. There were a few bumps in the road and railroad track crossings that made nerves tingle a little, but overall the road was smooth and comfortable. Aside from the general feeling of “weeeeeeeeeee” as I was flying down, I was also thinking to myself “wow, I have to climb back up this!”

Once the descent was over, I weaved my way through the town Pemberton, stopping quickly at special needs to exchange a bottle and grab my Snickers. It was the best Snickers ever. I headed out of town for the long, flat out and back section and instantly found myself surrounded by farmland and meadows. And lots of wind. It was beautiful. Around this same time I started experiencing some major issues with my shifting. The problems I had experienced previously riding through Whistler had only magnified and I could not successfully shift entirely into a gear. Every time I would shift, the bike would shift into the same gear over and over and over again, making it impossible to find a smooth rhythm. My cadence was all over the place, and it was beyond discouraging to feel and hear a “click” every 15 seconds. Several days after the race I found out that I did the entire ride with a broken chain. How I survived that, I will never know.

I almost threw in the towel, as I could not hit my watts or pedal consistently in an area that required a steady cadence and pace. For the 30 mile out and back I averaged around 160 watts, which was well below my Ironman goal watts. Frustrating, but I somehow pushed through. I kept an eye out for a moto-bike or mechanic, knowing that I would flag someone down, but never saw anyone.

Once I made my way back to Pemberton and started the climb back to Whistler, I shifted to a smaller chain ring and crossed my fingers that the ghost in my Di2 would fade away. Yes! As soon as I was in an easy gear and added more resistance, the shifting issue stopped. Thank goodness for this massive climb, I thought to myself. Because I had conserved so much energy throughout my day, the 20-miles climbing back to Whistler were my best miles of the day. I enjoyed feeling somewhat fresh, passing people, and not having to deal with click click click every minute. I averaged more than 200 watts on most of the climb, which was right in line with my goal.

I finally made the last turn, weaving my way through the center of town to the bike dismount, where I have never been so excited to hand my bike off and start the run.

Bike: 5:46:09 (Fastest bike split in AG)
T2: 3:37

Transition was quick and painless, though I did stop at a porta potty for a quick pee. Might as well as ease into the run comfortably with an empty bladder, right? I exited transition and started on the run course, keeping my stride in check and under control. My coach blatantly said he would be grumpy with me if I ran anything faster than an 8:45 pace, so I did my best to keep him happy. I settled into an 8:40-8:50 range and made my way around Lost Lake feeling good. When I saw my family and coach at mile three I was smiling and feeling as though I could run 8:45s all day. They told me I was in 3rd place off the bike, 16 minutes behind the girl in 1st and only 72 seconds behind the girl in 2nd and a Kona slot. In fact, the 2nd, 3rd (me) and 4th place women in my age group were separated by just 90 seconds at the start of the run. No pressure, right?

It was also around this point where I was passed by Linsey Corbin. She was on the second loop of the run and on her way to the overall female win (and a new Ironman Canada course record). Linsey lives in Bend and I have been fortunate to train with her a few times, which has given me the invaluable opportunity to watch, listen, and learn. As she passed by, she gave me a few words of encouragement that helped motivate me to continue chasing down that Kona slot.

During the long out and back near mile 6, I saw the girl who was in first (Erin!) and we exchanged a few words of encouragement. She is someone who I admire so much in the sport and have befriended over social media. Side note: if you don’t follow her blog, you should check it out at Sweet Sweat Life. It was great to see her in the flesh, running strong and in a great position. Knowing what Erin is capable of on the run, I never thought once about catching her as she had a pretty substantial lead. Just make your way into second, I kept telling myself.

I did my best throughout the entire run to take advantage of the downhill sections and open up my stride. It was in these moments where I found myself making up a lot of time. The course was definitely hilly (total elevation gain of 1,100ft), but the hills were long and gradual, and not as painful as I had envisioned. To think I almost chose not to do Ironman Canada because I was intimidated by the hilly run course. HA! Turns out, the run was my favorite part of the day.

As I made my way back to Whistler Village, I saw my family cheering away and exchanged a few words with my husband. I was on mile 13 and was definitely starting to feel the effects of the day. My groin muscles were cramping on and off and I wasn’t sure how I was going to keep up the pace for another loop of the course. The thought of 13 more miles was almost overwhelming. My husband looked at me as I ran by and said “you have to keep running! You have to run like your life depends on it.” I kinda smirked, thinking to myself, “you get out here and run like your life depends on it.” But he was right. He knew that my dream of Kona was going to be made or lost in the next 13 miles.

During my second trip around Lost Lake, I saw my coach waiting for me near the top of a hill around mile 14. He informed me that I was in a virtual tie with the girl in second place (though she was physically behind me on the course – she had started the swim after me) and that I would need to run consistently and smart if I wanted to move into second. Even though my mind was drifting into some dark places, something clicked inside me and I found a second wind. I made it a point to eat a combination of Bloks and GUs every 10-15 minutes, take in salt every few miles, and drink water/Coke at every aid station. I hit my nutrition goals spot on and never seemed to run out of energy.

At around mile 17 I slowly approached a familiar figure. It was Erin, not looking too well and walking. My heart sank a little for her. I ran by and said “keep pushing Erin, keep moving forward, you’ve got this,” while she encouraged me as well. While the competitor in me was excited about moving my way into first, the friend and admirer in me wanted to stop, give her a hug, and pull her along with me. It was such a bittersweet moment as I know how hard she had trained for this and I genuinely wanted her to have a good race as well.

For the next hour, I felt the vibration from my Garmin as each mile passed. And each mile was roughly the same pace as the mile before it. In fact, miles 17-23 were some of my fastest miles of the day. As I made my way back to Whistler I knew I had positioned myself well enough for a top two finish. This was going to happen. My dream of Kona was actually going to be realized! I saw my coach one more time at mile 24 and could sense the elation on his face. Steady and smart all the way to the finish. As he told me repeatedly in the days leading up to the race, “An Ironman is not about who is the fastest. It’s about who slows down the least.” And though I was cramping every few minutes and struggling at times, my legs kept pushing forward one step closer to what would be the race of my life.

The final mile to the finish was a doozy. Uphill and endless. Ouch. But then I heard it. The cheers. The voices. The names. I rounded a corner and made my way to the coveted Ironman Carpet, high fiving my coach and family before hearing those glorious words, “Kristen Yax, you ARE an Ironman. “ I knew I had won my age group. And I knew I was going to get to compete in Kona.

The tears started pouring as I found my family and coach and smothered them with sweaty, salty hugs.

Run: 3:45:23
Total Time 11:00:51 (1st AG, 6th Amateur OA)

Despite the many ups and downs and adversities, I was able to find my stride (literally) and execute a smart and consistent race. Had anything been different, perhaps it would have changed the dynamics of the entire day. There was nothing flawless about my day, but that’s ok, that’s the beauty of Ironman.

Last year, I missed a Kona slot by four minutes and proceeded to spend the next 11 months motivated by finding those four minutes. This year, I trained harder and raced smarter, and in the process turned a 16-minute deficit at the start of the run into a 10-minute age group win. This sport continues to impress me more and more as I continuously watch myself (and others) grow and learn from the challenges and triumphs. It truly is a lifestyle and community of people that I am proud to be a part of.

My race recap would of course not be complete (or even possible, for that matter) without a huge thank you to my wonderful family and coach, for traveling the distance and supporting me through this venture. The daily sacrifices my husband and family made allowed this dream to come to fruition. And of course a huge thank you to my coach, Mike, who put together an advanced training plan to help me get stronger and more confident in all three disciplines. I could not imagine toeing the line of a triathlon without his knowledge filtering through my head. I feel privileged to share this moment with him and look forward to many adventures that await in Kona! And finally, congrats to my friend Mary for punching her ticket to Kona as well.

I also can’t say enough about the volunteers who were out there from sun up to sun down – the kindness of people connected to this sport is truly remarkable. Thank you thank you thank you!

Save

New Plans, New Goals, New Year

January 10, 2017 by Kristen 28 Comments

One of my favorite things about this time of year, now that the holidays have come and gone, is that I get to hit the reset button. The big fat mental, emotional, physical, reset button. Like many others, I see a new year as a fresh start. Though nothing will substantially change in my life as I tend to be a creature of habit, I plan to make some small modifications and tweaks here and there that will hopefully have a noticeable impact throughout the year on my family, friendships, work, and other things that bring me joy!

I welcomed 2017 with open arms. After running the Seattle Marathon at the end of November, I was honestly burnt out. My running shoes collected dust for a few weeks and my bike sat quietly on the stationary trainer in our bonus room. The off-season laziness felt great and I enjoyed spending some down time with family, friends, and binging on Netflix. It’s ok to have a relationship with Netflix, right? But now I’m ready to hit the reset button and gear up for a new season of goals, challenges, and adventures.

Accountability is important when recognizing and striving toward goals. I feel as though when you put your goals and ambitions on paper, and make them visible to the world, it instantly heightens their purpose and meaning. I’ve spent some time sifting through my goals for the upcoming year and thought I would share some of the challenges that lie ahead.

To really compete at Ironman Canada… As I noted in my last post, Ironman training has already started as I signed up to race at Ironman Canada this July in Whistler. Last year I fell in love with Ironman training and really enjoyed the process and growth that ensued each week. This year will be no different. Train hard. Race hard. Have fun. But this year I’m reaching a little higher. My goal is to compete in Canada for a Kona slot. This means I will need to finish top two in my age group and this year I will be moving up an age group as I turn 35 (EEK) in March.

Last year after bouncing back from pregnancy, my goal was to rediscover fitness in my new and improved body. People threw around the word Kona, but I never thought is was a possibility for my first Ironman particularly since my racing had been sporadic at best. Plus, have you seen my swim time? But then, in CdA, I somehow raced my way to a 4th place finish (slow swim time and all) and was only 4 minutes away from a trip to Hawaii. That really opened my eyes and lit a fire. I have the potential. I have the drive. And wow, do I want it. I want it bad.

It’s a little scary to put these thoughts and goals out there for all to read. The expectations and perceptions that form can be a bit overwhelming and it has the potential to de-value the actual race if I don’t succeed. However, I understand that finishing the race is a huge achievement in and of itself and there is only so much you can control. Plus, you just never know who will show up on race day. Heck, the woman who won my age group in CdA raced in the pro field 2013. All I can do is train to the best of my ability, listen to my coach, and execute a smart race.

Do a little road racing on my bike… In the past year I’ve developed a strong connection with my bike and a deep admiration for the community of cyclists around Bend. I love the speed and control I have when I’m pedaling on two wheels. Last year I did my first (and only) road race, and while it was a completely different experience from the cycling leg of triathlon, it challenged me in new and different ways. I’m contemplating doing the High Desert Omnium, Baker City Classic, and a few other local races depending on where my triathlon race schedule falls. If I do race this year, my goal would be to win a stage race!

Get stronger on the bike… One of my big goals this year is to see what my legs are made of and get much stronger on the bike. Last year I walked away with the 2nd fastest bike split at Ironman CdA. This year I’d like to finish Ironman Canada with a top five bike split among women. This will require me to raise my FTP to 250-260 (it was 240 at CdA and is currently 230). I feel this is realistic, given that my coach is an incredible cycling coach and knows how to push me out of my comfort zone. Plus, I feel like winter training has significantly changed due to Zwift. If you’re a cyclist – I highly recommend getting on Zwift immediately. ☺

Get involved with Masters Swimming… The thought of doing masters actually makes me incredibly nervous. I would be stepping WAY out of my comfort zone if I were to show up one morning, not knowing anyone, and join the group of bad ass swimmers. When it comes to social environments where I don’t know anyone, I can be pretty shy and slow to warm up to people, especially when I’m a beginner and not very good at something. The funny thing is, I once felt this about cycling and joining group rides as well. I was afraid to ride with others because I didn’t want to be embarrassingly slow, hold anyone back, make a rookie mistake, or just do something stupid. But, I got over it – did it – and became a much better cyclist as a result. It’s time to suck-it-up-buttercup, put on my big girl swimsuit, and start pushing myself in the pool.

Get more organized with nutrition… I actually developed an entirely new relationship with food and my body after going through pregnancy. My hunger cues and nutritional needs were almost magnified, to the point where I would crave certain foods and calories depending on my training level and what I had eaten the day prior. That being said, I did not devote a lot of time to preparing foods that would add variety to my diet. I went the easy route – GUs, bloks, and Gatorade during training, energy bars as a snack, and maybe a bowl of cereal. Thankfully, my husband is an amazing cook and I always ended the day with a gourmet dinner. I’d like to devote one or two days a week to meal prep and planning, adding a better variety of calories to my diet. While I like the simplicity and ease of GUs and bloks, I’d like to start fueling with “real food” and see if this has any change on my endurance and performance. I am hoping to experiment with some recipes from Feed Zone Portables and make my own fuel.

Building connections… One of my favorite things about running and triathlon is meeting and connecting with other like-minded athletes of all ages and abilities. I think it is important to train with a variety of people – to teach – to learn – to inspire – to grow. Because I work from home, training is the ultimate way for me to connect and get some adult human interaction.

Just like with cycling, when I started this sport I was afraid to train with others because I did not want to hold anyone back. But what I learned along the way is that you only grow and get better when you DON’T hold back. Everyone has to start somewhere. It’s not a competition or a race, it’s an experience that is shared among people doing what they love and enjoy. This past year was the first time I have actually trained with other athletes, and it was a blast. I learned so much while riding and running alongside others, and wish I would not have been so afraid to do so in years prior. My goal this year is to encourage others to “join the group” and overcome any fears they may have about training in an environment that feel uncomfortable on the surface. Word of advice → always take the opportunity to train with those who are better than you. It will pay off tenfold.

Recovery and self-care… My final goal is to make recovery and maintenance more of a priority in my life. To take care of my body and mind. When you are training at a high volume, juggling a full time job, trying to take care of an energetic toddler, and still trying to have a life, it’s incredibly easy to forgo recovery tactics and self-care (along with a lot of other seemingly simple things). While I did have a few sports massages at Izom Body Therapy to help with recovery, and I also spent a fair amount of time in the compression boots at Recharge, I rarely used my foam roller, took warm Epsom salt baths, or stretched. Quite frankly, by the time all of my other work and family obligations were met at the end of the day I was either too exhausted or too lazy to do so (does that even make sense) and didn’t make the time. This year I want to recover more, whether that be relaxing in our hot tub at the end of the day, foam rolling during Netflix, or taking 5-10 minutes before or after a workout to stretch. These little changes will hopefully have a big impact on my body’s ability to recover quickly and rebound even stronger.

This year is likely going to be a giant puzzle, learning how to arrange the pieces and put them together in a way that works. I can’t help but feel a little mystified as to how I’m going to cobble together the different facets of my life in a way that is natural, easy, or fulfilling. I’m excited and a little nervous about what this next year will bring. I thought training for an Ironman with a new baby was going to be tough, but I’m beginning to think that training with a toddler is going to be the ultimate challenge. Axel is a firecracker and there are very few (ok, pretty much none) moments when I get to “relax” around him. He is almost full on walking without assistance from a hand or piece of furniture, so I’m preparing for the next adventure in parenthood. Hopefully I am able to muster up the energy each week to train at a high level and kick ass as a wife, mom, instructor, and friend.

Cheers to the new year – new goals- and a fun fresh start in 2017!

What is your biggest goal for 2017?

Foodies out there – what books or resources might you recommend for quick and easy meal planning?

IMCanada Weeks Three and Four: Life is a Whirlwind

January 27, 2015 by Kristen 28 Comments

Life has been a wee bit crazy these past two weeks and I feel as though I have yet to catch up to where I would like to be. There have been lots of social events, random outings, unexpected training adventures, and general exhaustion. A good mixture of “life” so to say.

Training
I’m still in base training mode and will soon be entering my first build week. I think my mind could sense the calm before the storm because some of my workouts have been a struggle and I have been experiencing a lot more fatigue than usual. It’s as if with no huge race in the near future, my body is transitioning into taper mode without my approval. Nonetheless, I still managed to complete my workouts with a smile.

Swim // I am slowly building up my swim time and distance. Currently, my speed and endurance is around where I was at my peak last season, so I guess that is a good start. I finally got my paddles put together with the help of a friend, and used them for the first time last week. Can you say awkward!? I’m sure they will take some getting used to.

My coach also wants me to use a snorkel every once in a while. I have yet to give it a try, as I typically save the snorkeling for warm, tropical vacations and the only people I have seen using snorkels in the pool are 3X my age. But apparently it is supposed to help with balance and core, and I trust my coach so I plan to incorporate it into my workouts soon. Have any of you used one before in the pool? If so, I’d love to hear what you thought of it.

Bike // I have been riding consistently 4 times a week on the trainer and have been frequenting my coach’s trainer classes. I find that I get my best sweat on a bike when I am suffering next to others. Plus, I like how each of his classes are different, so like a box of chocolates “you never know what you are going to get.” One of these days I’ll nab a photo.

Central Oregon was blessed with some ridiculously warm weather this past week and I was finally able to get outside and ride! My friend Nicole and I took off around noon in perfect temperatures and I could not believe I was bearing my white sheltered legs. It had been so long. It felt SO GOOD to be back on my road bike, warm sun on my skin, creating my own wind. Ahhhhh. Throughout the 36-mile ride we were both smiling and hoot hollering into the air. What a special treat!

That first ride outside really stands out because a) you really feel the burn and toll on the body both during and after the ride, and b) fresh air and reconnecting with the elements.

Run // Is running ever bad? No. 🙂 Lately, I have really been enjoying my runs as they have given me time to deal with some emotional stuff going on. Don’t worry, I’m fine. Like I said earlier, it’s just life.

Most of my runs have been around 6-8 miles and are kept fairly simple. I did have a great day of hill repeats last week, which was a highlight since CIM. Who knew a girl could get so excited about running hills!? Roughly 1000ft of climbing in 35 minutes. Whew. I love it!

Other Adventures
Justin and I took advantage of the nice weather over the weekend and went for a great hike to Steelhead Falls. We didn’t want to do anything too crazy, as his ankle is not yet 100 percent, so the hike along the lower Deschutes River was perfect.

It was my first time out that way and I must say – it is beautiful! I guess during the summer a lot of people cliff jump into the river below the falls. We will definitely be back for the entertainment, and we also have some friends who are getting married there this summer.

Social Life
One of my best friends, Jessica, came to visit and stayed at our place for two nights with her husband and daughter Mallory. It was great to see them and spend some much needed time catching up, going out to lunch and dinner, and playing games. I am still plotting a plan to get them to move back to bend. Somehow we went an entire weekend without capturing a picture – must have been having too much fun!

NFL football has also been high on our radar these past two weeks. The Seahawks sure put me through a tornado of emotions in the NFC Championship against Green Bay. We had our normal group of friends over for the game and were so loud in those final minutes that the neighbors texted to make sure we were okay. That game was seriously epic. I sure do love my Seahawks and can’t wait to see them battle it out with the Patriots. Only 5 more sleeps until the Super Bowl. Anyone else going to be watching?

Travel
Gearing up and starting to prepare for our upcoming trip to Hawaii!! We leave in 10 days and I could not be more excited to get away and zip off to the Big Island. We are staying in a house outside of Kona with a lap pool and various amenities that will still allow me to train. Of course, I will get a lot of beach time too. I just received a Stitch Fix a little over a week ago with clothes filled for the occasion. I kept them all and can’t wait to rock some new styles in the Hawaiian sun.

Looking forward to seeing my family and letting time slow down. ☺

Hills… Love them or hate them?

Anyone else in vacation prep or planning mode? It’s about that time of year. Brrrr

IMCanada Week Two: Finding My Groove

January 12, 2015 by Kristen 38 Comments

It’s only my second full week back in training mode and I already feel as though I have been thrown back into the middle of last season. Isn’t it amazing how quickly our bodies remember and adapt? I’m not going to lie, it felt great to rev up the training and find the groove I thrive off. One thing is certain – I am really taking full advantage of rest days and down time, and I feel no remorse for lounging in my PJs after a full morning of sweat and hard work.

Monday: The week started with some strength training and core workouts in the morning, followed by a full moon snowshoe/cross-country ski extravaganza with a group of like minded adventurous women that evening. About 25 of us met up at Meissner Snow Park and ventured out 3-miles round trip to one of the shelters. Lots of laughs and entertaining conversation was shared. It was a late Monday night, but well worth it.

Tuesday: I made my way to the pool mid-morning and surprisingly had it all to myself – for a few minutes, anyway. That evening I attended my coach’s group trainer class for a brutal 75-minute session on the bike. There is something about that group environment that makes it impossible to go easy. You work hard, sweat puddles, and have fun while doing it. Perfection.

Wednesday: Base effort 7-mile run in the beautiful, warm sunshine. What is with the warm weather in Oregon this week!? Loving it. I chose a route with a lot of hills because apparently hills are going to be the theme this year. I need to dominate the hills!!!

Thursday: 2200yrd swim followed by a 5-mile run with my husband. It was his first time running outside since his surgery back in September and it went better than expected. This day will also go down as the day I got featured by Ironman via their social media outlets. Perhaps it’s a sign?

I really like the quote they used with my photo and have decided to make it my training motto for the season. Every time I have doubts or question my ability, I am going to remember why this is important to me…

Friday: My friend Nicole invited me over for a 75-minute trainer session in her pain cave. She lives down the street, so it is always really easy to connect. She did Ironman Canada last year (finished 2nd in her AG and went to Kona) and is planning to do it again this year, so I’m trying to learn all that I can from her experience. Let me tell you, trainer rides are 10 times more fun when listening to N’Sync and Backstreet Boys. I wonder how much I would have to pay my coach to play this music during one of his classes… Mike, are you reading this???

Saturday: With the excitement of the Seahawks game looming, Justin and I were up and wide awake early. It is impossible to sleep in on game day. We headed straight to the Athletic Club, where I proceeded to jump in the pool while Justin made his way to the treadmill. I am so impressed with his recovery. He has been running and swimming almost every day and has been able to run up to 6 miles.

My 2400yd swim went by rather quickly and I immediately went home and jumped on the trainer while Justin stayed to swim. I had a 40-mile endurance ride, so I pedaled along while watching Dateline and listening to Serial (not at the same time). I finished Serial. Sad day, but a good ride. And the Seahawks beat the Carolina Panthers, moving on to the NFC Championship against Green Bay on Sunday!

Sunday: Always a great start to the day when a girl gets to put on her BRAND NEW running shoes and head out the door for a 10-mile progressive run. The air was cool and crisp, and the sun was poking through the clouds. I finished just in time for the fog to roll in, bringing with it the rain and ice.

Week 2 Totals
Swim: 6700 yards, 2hrs 8mins
Bike: 84.6 miles, 4hrs 35mins
Run: 22.2 miles, 3hrs 5mins
Strength/Core/Other: 1hr 45mins

It was a great week and one that makes me optimistic for the journey ahead. I am already up to 12 hours of training and last year I peaked at 16 hours during my season. Alrighty then. Bring on the 14, 16, 18, 20+(?) hour weeks! Ok, maybe wait until spring is here so I can bike outside. 🙂

I am already noticing subtle changes in my body and appetite. I am feeling stronger, sleeping better, and eating A LOT more. I’m glad my husband doesn’t mind doing the grocery shopping and cooking, because I’m pretty sure I would start eating all the food as soon as I walked through the doors. Have you ever done this? I am definitely guilty of walking in and grabbing a beverage, and opening it before paying. This is why I love Costco. Free food – in the sample form, of course.

Hope you all have a wonderful week!

Have you ever opened a beverage or ate something in the store before paying for it?

This might be an unfair question –> N’Sync or Backstreet Boys?

IMCanada Week One: And So It Begins

January 4, 2015 by Kristen 52 Comments

This week marked the beginning of my first training block for IM Canada, after taking three weeks off following the California International Marathon. With all of the holiday shenanigans and wet-snowy-windy-cold weather, I certainly didn’t mind, and my body seemed to appreciate the much needed and well-deserved rest. I lounged a lot, watched a lot of movies, worked, and watched a lot of football.

But then the day finally came when I had a great meeting with my coach, discussed a lot of BIG goals for the season, and felt that mental fire reignite. And so the journey begins, albeit a few days earlier than originally planned.

When your coach offers the opportunity to do an FTP test, in some sick, sadistic way, you say yes without hesitation. It was only my second time on the bike since September 2 (that’s four months, folks) and my third workout since CIM. However, I’m always up for 25 minutes of torture – bring it. *never say no to a FTP test*

A FTP or Functional Threshold Power test measures the power (watts) that an athlete can sustain for 60 minutes and is widely recognized as the best indicator of cycling fitness, performance, and ability. It is the best type of pain a cyclist can endure, and produces an abundance of information that can be used while training and racing. There are various ways to test FTP, but one of the most common is to put the body through 25 minutes of all out grind on the bike, pushing the legs, lungs, and heart to their limits. I often wonder where the mind goes during these trying times as it attempts to block out the pain and suffering. Once I had finished my most recent FTP test, I immediately thought to myself, what the heck did I think about during that time? How was I able to do that? The mind and body are quite spectacular, if you really think about it.

The result: I’m stronger than I was at the same time last year, but have a lot of work to do to get back to where my coach and I want me to be. My current FTP is 205 watts, and the goal is to have an FTP of 230-240 watts by IM Canada.

I also got back into the pool for the first time since Lake Stevens. Sigh. I know, I know, that was four and a half months ago. When you are already a weak swimmer, the first time back in the pool after a long break is quite ugly. My poor arms didn’t know what hit em’! 1,300 yards of this…

As for the days to follow, here is how the first week back unfolded…

Monday: It snowed. A lot. It was supposed to be a day off, but I spent over an hour shoveling snow on three different occasions to keep up with the 10 inches that fell throughout the day. Crosstraining, as I like to call it.

Tuesday: I got to the pool just in time to discover they had emptied it the prior day and refilled it with fresh, cold water. On the plus side, I had the place to myself and had a fresh batch of untouched water to swim in. Unfortunately, the water was really cold. I almost opted for laps in the hot tub before sucking it up and fighting my way through the cold. It was a QUICK 1,700 yards. I didn’t warm up until I returned home and hopped on the trainer for a 45-minute spin.

Wednesday: My wonderful friend Nicole texted me the night before asking if I wanted to join her for a morning run in the snow. Why yes, I would love to forgo the treadmill, throw on my screwed shoes, and strut around in 5-degree temperatures for an hour. We had a blast running 6.5 hilly miles on the last day in 2014.

Later that evening, Justin and I stopped and walked around Smith Rock State Park before having dinner with some friends. Smith Rock is extra beautiful when sprinkled in snow!

Thursday: Happy New Year!!! Let’s just say that swimming 1,600 yards after a late night and lots of champagne is not recommended. But, I managed to get it done with the help of my friend, the pull-buoy.

Friday: I took off in the morning for a 4.5-mile run in the snow along the river, and followed it with a 45-minute spin on the trainer. My legs were definitely feeling it, but the scenery was worth it.

Saturday: With a run and swim on the schedule, Justin and I headed to the Athletic Club first thing to claim a treadmill. Treadmills are like gold at the start of the New Year. After 3.6 miles on the treddie, I hopped in the pool with the music blaring (BEST purchase ever) and completed 2,075 yards, my longest swim since August. My stick arms are finally adjusting to the water.

Sunday: Larsen Spin Class. My coach leads these group trainer classes three times a week throughout the winter months, and let me just say, these classes are not your your typical spin class—they are B-R-U-T-A-L. This is probably one of the best workouts you can get while saddled up on the trainer. Last year I was too intimidated to join (newbie syndrome), but this year I had enough confidence to show up one Sunday. I’m so glad I did. It’s a badass workout with a great, eclectic group of athletes of all ages and abilities. Plus, no one should have to suffer alone on the trainer (at least not all the time). I have no doubt these sessions will help me get stronger during the winter months.

Oh, and lesson learned… never let intimidation hold you back. You will only get better and make gains from stepping out of the comfort zone. Note to self: this means it’s also time to finally take the plunge and start going to Masters swimming classes).

Week 1 Totals
Swim: 5,375 yards, 1hr 46mins
Bike: 67.1 miles, 3hrs 36mins
Run: 14.6 miles, 2hrs 9mins

There’s nothing like that first week back and the renewed energy after a long layoff to motivate you to train and work hard. It wasn’t necessarily pretty, and my body could definitely feel the shock of the bike and swim, but mentally it felt great to be back. It’s go time. I’ve got two half Ironmans and a full Ironman in the next seven months to prepare for. Let’s just say the adrenaline that I thrive off of is flowing…

What do you think about when you are performing at threshold? Or do you blackout like me?

Be honest – what is the hardest workout you have ever done?

2015: The Year of the Ironman

January 2, 2015 by Kristen 64 Comments

I finally did it. Two days ago, as the snow was falling and all was calm, I pushed that little yellow “confirm” button that will allow me to conquer 140.6 miles and 11+ hours of swim bike run epicness. That’s right, I just registered for my first FULL Ironman!!!

I’ve known for some time that I was going to register for Ironman Canada in Whistler B.C., but I did not want to officially commit until my marathons and recovery weeks were finished. I personally like to live in the moment of one race at a time, and wanted to put my heart and energy into the Portland Marathon and California International Marathon before focusing on 2015. I knew that as soon as I invested the $600+ into the Ironman, there would be no down time or time to waste. Now, it’s officially go time.

A few years ago I remember turning on the TV and randomly watching the Ironman World Championships in a hotel room while on vacation. I literally sat on the edge of the bed, square and center a few feet away from the TV, and witnessed pure marvelousness on the screen in front of me. I watched athletes battle the swim, endure the long windy bike course, and push through 26 miles of heat and pavement, crossing a finish line like no other. It was my first real exposure to triathlon, and you would have thought I was racing that day seeing as how I was crying so much. Any sport that can trigger that kind of emotion from an ignorant girl sitting in her hotel room had to be utterly spectacular. I turned to Justin and said that’s going to be me some day.

I wasn’t planning on doing an Ironman so quickly after discovering the sport, as my journey into triathlon has really only just begun. However, after completing two half Ironmans and an Olympic triathlon this past summer, as well as a few duathlons, I was overcome with the urge. I’m guessing I am not the only one to experience such a quick change of heart? As someone who thrives off challenge and goals, I knew I wanted to step it up. Why not me? Why not 2015? I have a fantastic coach, supportive husband and family, and flexible schedule. For me, these factors are essential to smart training and crossing the finish line in a time I desire.

This past year I also met and followed the journey of some remarkable women, all of whom crossed the Ironman finish line in 2014. Erin, Kristin, Kecia, Katie, Leslie, Meghan, Lee, and Nicole you all have been a huge inspiration to me and have made my decision to do an Ironman this year a little less intimidating. I saw the grit, hard work, and joy that each of you experienced along your journeys and knew that my heart wanted to be a part of that. A piece of each of you will be with me as I train for my first!

What does this Ironman mean to me? Self discovery. I want to enjoy and appreciate the process of training day in and day out, and learn as much as I can about myself along the way. I want to experience highs, lows, aches, pains, pleasure, misery, excitement, and fun. All of these emotions and experiences will no doubt make me a stronger, more humble woman. I want to inspire others, even if just one person, to chase after dreams that are important and feasible. In my opinion, as long as time exists, anything is possible.

My heart, my soul, my energy will be poured into training for this event. I want to show up on race day morning knowing that I did everything I could to set myself up for a successful, solid race. I know the workouts will be demanding each week and will only continue to require more of my time and commitment leading up to the race. Sacrifices will need to be made. My goal will always be to stick to the plan. No complaining. No doubting. Just → Get. It. Done.

Along with Ironman Canada, I have signed up for Ironman 70.3 St. George, Ironman 70.3 Victoria, and will likely register for the Pacific Crest Olympic triathlon and Ironman 70.3 Tahoe. My racing schedule is pretty set in stone until Canada, and then I will reevaluate thereafter.

Yes, I will be documenting this entire journey. Writing and sharing weekly recaps of my training and learning experiences allows me to reflect, grow, and gain new perspectives. I am also hoping to blog more about nutrition, the psychology of training for endurance events, relationships, and balance.

Other Hopes and Goals for 2015

Learn Spanish // My husband will probably laugh because I’ve been vowing to do this since he has known me, but I definitely want to learn a little more than hola, gracias, and cerveza before our trip to Mexico in May.

Travel and Explore as Much as Possible // This is always at the top of my list every year. I love to travel. We’ve got several trips on our agenda this year, so there will always be something to look forward to.

More Strength and Core Workouts // Twice a week. That is the goal. Along with this it means that I will also have to practice patience, as I have none when it comes to these types of activities.

Volunteer // Again, this is something I have been saying I am going to do but have yet to follow through with. This year I am going to look into Big Brothers Big Sisters and Girls on the Run. Maybe the Humane Society, but I know I’ll want to adopt all the animals. There is no reason I should not be volunteering more.

Do More Photography // Taking pictures is one of my favorite hobbies, as many of you can probably tell.

Blog // I love my little space among the Internets. Blogging has allowed me to open up and connect with people I would have never met otherwise. I want to continue to blog and connect more this next year.

Take Risks // In 2014 I definitely took more risks and stepped out of my comfort zone, which felt great and gave me opportunities I would not have had otherwise. I want to continue to branch out and take chances.

Live in the Present // I tend to be a very future minded individual, always thinking ahead to the next big moment or event. This is fine when it comes to training and planning out my schedule, but I also need to relax a little and be more spontaneous.

Cheers to new adventures and challenges in 2015!!!

What are your hopes or goals for 2015?

How will you be stepping outside of your comfort zone?