Looking Back - The 2014 Running & Triathlon Season in a Nutshell

It's hard to believe that in a couple of days it will be 2015! This year went fast between work, kids and training and racing. It was a good year and I accomplished some new goals, made some new friends and shared a lot of ups and downs with my family. Here's a quick recap of all my racing in 2014:

Dirty Love - As all my Cleveland friends will recall last winter was a real doozy. My first race of the year was the Dirty Love Trail 10K. On that particular day old mother nature had dumped a fresh foot of snow for us. Needless to say it made for difficult race conditions. I had my slowest 10K time ever and still managed to win my age group but I learned a valuable lesson here: always have fuel with you even if you don't think you will need it because if you're out there working for a long time you will in fact bonk at an inopportune time like at the end of the race. Post race we went with our friends Mark and Phil to Willoughby Brewing for some much needed food & beer.

Fools 25K trail race - With the race being at the end of March the weather is definitely a major variable. For this particular year much like the Dirty Love race we received a gift of 6+ inches of fresh snow. From previous melting and the new snow this turned out to be a cold, wet and muddy race. I absolutely loved the race - especially the first 10 miles. It was a lot more difficult than I expected. The last hour or so I pretty much hated my life as I was cold, tired, wet and hungry. I nearly fell running the hilly pasture leading to the finish but luckily I did not. I was very happy to be done with this one and spent much of the day feeling sick afterwards. I managed to place in my AG and my husband had an awesome race, coming in 2nd overall! We did manage to hit up the Winking Lizard in Peninsula for some post race food & bevs on the way home.

20 Mile Drop - While preparing for the Cleveland Marathon I decided to run this little gem as a 20 miler as part of my prep. It ended up being a gorgeous, sunny day in the 60s and the race went even better than I expected, Partly because I was not supposed to be racing it according to my coach at the time. So, I started off slow for the first 3-4 miles and felt so good I decided to go for it. I'm glad that I did because I won my age group and made a new friend (Jillian). After the race my coach was pretty confident I would qualify for Boston at Cleveland.

Flapjack 15K - A little speed work the week before Cleveland, this race is down in the Valley on the Towpath so it is flat and fast. It was pretty competitive also. I barely snagged 3rd in my AG! I think we celebrated this race with a visit to Ray's Place after. Love that place!

Cleveland Marathon - We had perfect weather this year and a terrific new course and I was on pace to BQ until about mile 22 where I cramped up and lost my opportunity. I did however manage to have a PR and got to celebrate my husband's first BQ with him. We had a great time hanging with our friends Jillian and Bryan and ate the most delicious burgers ever at Luxe and they had Bodhi on tap. Complete post race bliss!

Blossomtime Run - This was our first time running this race in downtown Chagrin Falls and it definitely will not be our last! Loved this race. Starts and ends downtown and is a challenging 5.25 mile course. With this being a week post marathon I wasn't as fast as could but I managed to place in my AG and got to see many of my Cleveland Tri Club friends as well as some of my Team in Training friends as well.

Twinsburg Duathlon Relay - I had a blast racing the relay this year. My friend Laurie was not able to run due to a stress fracture so we paired up and she did the bike and I ran. We ended up placing in the relay and it was fun just to watch the competition at this one. This may be thee most competitive duathlon in Cleveland and the race director Mickey is my pal!

Girls With Sole Lula 5 Miler - I just love Liz Ferro. She is such a great person. I was happy to run this race to support her. It ended up being a soggy, rainy day but I almost think that made me run faster. I ended up setting a new PR and winning my age group, got the most adorable custom made trophy ever and had brunch afterwards at Sweet Melissa with my friend Jillian.

Rev3 Williamsburg 70.3 Tri - I just love this race and with the improved swim course this year going with the current and the updated run course with much of it on trails I was in heaven. I set a new PR and managed to place 3rd in my AG. I had a blast hanging out with my Rev3 teammates and made some new friends.

Milton Man Olympic Tri - This is one of my favorite local triathlons and I try to do this one every year because Greg and Julie from Champ racing are the coolest! The weather pre race was bad but fortunately it cleared up and we had good conditions albeit some wet roads on the bike course. I ended up setting a new olympic PR and winning my AG so it was a good race. After the race we got to visit Ray's Place and we met up with our friends Bill & Lynn, Tony & Nate.

Bay Days 5 Miler - Running in July you know it will be a hot race. This one is flat and fast. and competitive as I wasn't even able to place in my AG! The hubby did manage to place though! Afterwards we enjoyed a post race ride with some of CTC and Snakebite Racing friends and then headed over to Fatheads for some amazing beer and food!

Johnnycake 5 Miler - Another hot July race! This one in our backyard and also competitive. I was a little slower but I think the humidity zapped me. Was able to snag 3rd in my AG as was my friend Jillian. The hubby won his AG as well so after the race we went to Burgers & Beer in Willoughby for some food & beer.

Challenge New Albany 70.3 Tri - Loved this course! The swim was mellow, rollers for the bike and it was tougher than I expected and it was a scenic, hot run. Manged to PR and place 3rd in my AG despite some GI issues. I had forgotten my salt tabs and ended up drinking gatorade, which did not agree. Fortunately was able to work through it. After the race we got to hang with my teammate Maggs and checked out a restaurant called The Goat, which had good, hoppy beer!

Rev3 Cedar Point 140.6 Tri - This was my first full and it was humbling! I had quite an emotional week with my baby brother's accident. My main goal was just to finish but of course I had "ideas" about what my time should be. With a turbulent swim those goals quickly evaporated and I went into survivor mode. My bike time was not what I had wanted either as I bonked from lack of nutrition and over-exertion on the swim. My run was decent and I was happy with my effort there. I was so thankful to have my Rev3 teammates and Cleveland Triathlon Club friends and of course Steve there to cheer me on. Although this was a tough one I am proud of myself for sticking it out on a tough day. This race definitely taught me that attitude is everything and an iron distance race is just as much mental as it is physical.

Lakeland Clocktower 5K - For about 3-4 weeks after the 140.6 I just felt sluggish and slow but I wanted to see if the legs had anything in them so why nor run a 5K? I surprised myself with this one by running a new PR of 21:17 and taking 2nd place. Steve also PR'd by about a minute so it is nice to see that the longer stuff does not necessarily slow you down and that you can in fact convert endurance into speed.

Lake Health Northern OH Half Marathon - This was a toughie. With having bronchitis I pushed myself to the limit to try and PR. I ended up with a 1:40 and change so no PR but it was a PR for the course and I won my age group despite feeling miserable for the rest of the day. Lesson learned here is to know when to back off. I should have ran this easier as a training run or just sat it out. It was nice that a group of my friends were there and all did well and PR'd including my hubby.

Buckeye Half Marathon - Only ended up doing 1 loop of the 2 due to lingering bronchitis and foot pain. They can't all be wonderful, right? On to the next one!

Autumn Leaves 5 Mile XC Race - I love this race! It is a tough one too. Guaranteed to be muddy and slippery, part trail, part pasture, part pavement, part corn maize. This one is not a boring race and it is challenging. I was a bit slower than last yr but the course was harder. Placed 2nd in my AG and won a sweet pint glass that was filled later with some delicious beer!

Salt Fork 10 Mile Trail Challenge - When the words "trail" and "challenge" are in the race name you can expect it will in fact be a challenge. I fell very early in the race but luckily caught myself and got back up quick. I gave it all I had and definitely labored towards the end for a 2nd place AG win which got me a very cool cutting board. That combined with my "Built salt fork tough" hoodie and pint glass were probably the best swag I got this year! We also purchased a growler which we promptly filled after we got home but first we had to attend my cousin Michael's funeral.

Painesville Turkey Trot 5K - Crappy, cold, snowy, slippery weather conditions for a road race... Good thing it was a short race! Steve and I both managed to win our age groups and for that we won pumpkin pies and some sweet insulated travel mugs.

NERC Interclub Relay at Westwoods - Ending the season with a relay sounded more fun than another serious race so I put together a co-ed team "Blood, Sweat and Beers" with my friend Jillian, husband Steve and myself. The race consists of an 8, 5 and 3-mile leg. Steve ran the 8, I ran the 5 and Jillian ran the 3. It was a tough course! I definitely worked hard and still came in slower than I anticipated. Fortunately Steve and Jillian both did great and we placed 2nd in the co-ed division. It was a fun way to end the year.

Special thanks to my 2014 sponsors!!!

• Revolution 3 Triathlon (now Challenge Triathlon)
• Powerbar
• SBR Sports (Tr-swim, Tri-slide and Foggies)
• Blueseventy
• Pearl Izumi
• Waves Gear
• Polar Bottle
• Enduropacks

Now it's onto 2015! Just putting the finishing touches on the race calendar and will posting that in the next week or two. Already busy training for the first race of the year, which is the Run for Regis trail half marathon. My original plan was to do the 50K but decided to run the Green Jewel 50K instead!1

Challenge New Albany 70.3 Race Report - Edited!

I'm feeling good about my performance at Challenge New Albany last weekend. It could have went better if I had not made some silly mistakes and suffered from some significant GI issues during the run. Staying focused on my goal of going for a PR helped me push through on a tough day. I was able to walk away knowing that I did my best for that day, I am improving even when I get in my own way and I was able to enjoy the experience of the race. This was my 5th half iron distance race and I really am starting to enjoy racing the 70.3 distance. While this will be my last 70.3 this season I will definitely be excited to take on some more next season!

Prerace:

Steve and I had packed up a lot of our stuff already and just had a couple things left to do including taking our bikes out for a little 30-minute test ride followed by a short transition run and then pack up our cooler, put on the bike rack, etc. We were packed up and ready to head out for the race expo by 10 after a quick stop at Pulp to get some road trip smoothies.

At the expo with Rev3 teammate Maggs

We hit a little traffic heading into Columbus but were on schedule to meet my teammate Maggs at the expo at 1:00. After picking up our race bags we took advantage of the complimentary chiropractic services. I had tore up my shoulders last week from the combo of higher swim mileage and attending yoga class after not doing it for a while. The Dr. really helped stretch things out and I felt some instant relief.

After that we headed over to Alum Creek where the swim start would be to check in our bikes. The wind was getting pretty intense and it was clear a storm was rolling in. Fortunately we were checked into our hotel at the Courtyard Marriott New Albany before things got nasty.

Steve and I after racking our bikes at T1

We headed out for a relaxing prerace dinner at The Rusty Bucket and it was perfect as the restaurant was literally right by the race finish! We enjoyed a tasty dinner then headed over to the finish to check it out. After that it was back to the hotel for a little reading, snacking and bedtime around 10. Unfortunately I tossed and turned for a couple of hours so didn't have the greatest night of sleep but I slept well the week leading up to the race.

Race Morning:

It was an early start to the morning with the wake up call at 3:45am. Our plan was to be on the way to New Albany High School where T2 and the shuttles would be by 4:30. We were on schedule and arrived at the High School around 4:40 to drop off our T2 stuff. The only downside here was it was still dark, which made it difficult to find our spots in the TA. We ran into Maggs and took a quick team pic and then off to the shuttle it was. The shuttles were actually school buses, which made for a bumpy 30-minute ride to Alum Creek.

Prerace Rev3 girls!

We arrived to Alum Creek around 5:40 and had ample time to setup our T1 stuff, use the restroom and get a swim warmup in.

The Swim - 1.2 Miles - 

The water was very calm on race morning, which was nice. The swim was a run in from the beach and it was shallow for a minute or two so I did a long run in and a couple dolphin dives and waited for the crowd to thin out a little before settling into a freestyle. We had to swim out to the right for a short distance before turning around a couple of square buoys and then it was pretty much a straight shot down with the buoys on our left until we reached the square buoys at the opposite end and then after turning around the remaining buoys were on the right. I enjoyed the swim for the most part except the section where the sun was blinding us. I was able to stay calm even when I ran into someone's feet with my head. I think I could have been at least a few minutes faster here but I am not very aggressive with my swim. I tend to move out of the way when people are passing or bump me as I like to position myself away from others. I know this is inefficient so as I build my swim confidence I need to get more comfortable with swimming in a pack. My time of 42:29 was not a PR but a decent time for me. My goal for next season is to get that number down to
somewhere in the high 30s.

T1 -

I had an unncessarily long T1. I don't know how but I went to the wrong spot in transition and then was just confused until a friend saw me and said hey aren't you close to me on the rack. Between that and being slow to get the wetsuit off, etc I lost a minute or two. I can do better than a 4:26 T1!

The Bike: 56 Miles - 

The bike course was nice overall but more challenging than I expected. According to the race elevation map there was only supposed to be about 1,000 ft of gain so I thought it would be a pretty flat course. According to Garmin data the gain was actually 1545 although it still felt like more to me. The beginning 10 miles or so were flat and fast but from mile 12-48 or so there were a good amount of rollers including a couple good climbs. I was definitely in my small ring more than I anticipated.  I was not super happy with my time of 3:00 flat, which is slower than my average 2:55 or so. This brought my average pace down to 18.67 versus my normal 19.1 or 19.2 for a half distance. There was also a fair amount of wind during some of the hilly sections so the resistance was a bit intense in some sections. Up and into the wind is not fun. Overall I enjoyed the bike but was ready to get on with the run! My goal for next season for the bike will be to get faster. I'd like to average 19.5-20+ mph for this distance.

T2 - 

T2 went pretty smooth but still a little long at 1:51.

The Run: 13.1 Miles - 

I felt strong starting the run. My first few miles were between 8:15-8:25, which is a nice pace for me in this event. Unfortunately around mile 4 I started to feel some GI troubles as well as some hot spots on my feet. I had done two stupid things here (forgot my personal stash of salt tabs and so had to take in Gatorade at the aid stations for the electrolytes and wore a new pair of socks). Needless to say I paid for these mistakes. By Mile 6 I had to stop and relieve myself in the porta potty. I lost a good 2-3 minutes here at least but it made the rest of my run more tolerable. I then stopped about a mile later to remove my socks and just ran sockless. By then I had a couple of blisters but it actually felt better without the socks.

I almost threw up a couple of times from the Gatorade but was able to slow down a little and continue on. The run was actually at least .4-.5 mile long as the oly course was actually 6.75 versus 6.2. My split time of 1:58:56 was okay but I had hoped for lower 1:50s. If I deduct the time I lost from the potty break and sock issue I may have been around 1:54 or 1:55 which would have been better. I think my actual split would be better if the course was accurate I would have been at 1:54 or 1:55 and with the adjustments I should have been close to my goal pace of 1:50-1:52. The last couple of miles I felt strong and I was pumped for the finish. My teammate Maggs was able to get a nice finisher shot of me bringing it home. My goal for next season will be to get that run time down. I'll be shooting to break 1:50.

Finish & Post Race - 

Sprinting to the finish!

I finished in 5:47:41, about 2.5 minutes faster than Rev3 Williamsburg so I managed a little PR despite a tough day. I finished 3rd in the 35-39 AG and 11th female. I'm not unhappy with my progress I just should have done better. I think based on my fitness now I should have been closer to a 5:40. My goal for next season will be along those lines somewhere between 5:30-5:40.

Maggs and Steve were waiting for me at the Finish and it was nice to be able to enjoy a post race IPA with them. After we got our gear we headed out for a post race meal at a place in New Albany called The Goat. After that it was time to hit the road and head back to Cleveland.

Post race with Maggs!

Overall I think that Challenge and HFP Racing, who managed the race did a nice job with the inaugural race. There are a few things that need to be improved for next year but it sounds like from their post race email that they are already addressing those things. I would definitely consider doing this one again based on how close it is to home and how well it fit into my training schedule. It was nice to see so many Cleveland Tri Club folks representing at the race as well!

Thanks to my sponsors: Rev3 Triathlon, Powerbar, Pearl Izumi, SBR Sports and Blue Seventy for helping me succeed in another 70.3 race!

Celebrating another 70.3 with a hoppy beer! Mmm!

Training Update and Upcoming Race Schedule

I had a busy week with my daughter's graduation party this past weekend, which was perfect timing for a recovery week following the Rev3 Williamsburg 70.3. I had a good, relaxed week with a couple of 2000+ meter swims, a few easy 5 mile runs and a couple of 30 mile bike rides. On Friday morning's run and Saturday's  ride I still felt some fatigue but on the ride I did last night and this morning's 7 mile run I felt great so I believe I am fully recovered and ready to hit it hard again.

The plan is for  Steve and I to race an olympic distance tri this Sunday in Lake Milton. Right on the heels of that race we are doing the Bay Days 5 Mile road race on the 4th of July and another 5 mile race in Mentor at the Johnnycake Jog the following weekend. Those races will give us a little taste of speed as we build up the endurance for the 140.6. We also have a century ride coming up in mid July that sounds like a lot of fun as you stop at some of the local wineries and take back wine for the finish cookout.

We also added a new race to the schedule! After both racing well (but not as well for me as I had hoped) at Rev3 Williamsburg Steve and I discussed and decided to race the Challenge New Albany 70.3 race in late July. With it being a short drive and just a quick overnight it made sense for us versus IM Muncie or something else. I'm excited to race on a new course, which appears to be pretty flat and fast! I'd love to get a bigger PR this time around with some additional endurance behind me.

Following the recovery from New Albany we have a couple more weeks of hard training and then the taper for the 140.6 starts. My goal there is really just to finish in a reasonable time and get my first taste of this longer distance.

2014 Rev3 Williamsburg 70.3 Race Report - Two Out of Three Ain't Bad

My first triathlon of the 2014 season is officially in the books and it was a success despite some challenges. I was pumped to make my first tri of the season a destination race in beautiful Williamsburg, Virginia with my awesome Rev3 Triathlon Team! Last year Steve and I had done the inaugural olympic distance race and both enjoyed it so we were both looking forward to racing the half distance this time around.

Prerace:

setting up my bike for her maiden voyage!

Last year we had combined our race with a family vacation and the kids loved it so much so we decided to bring them again. We arrived in Williamsburg and checked into our condo on Thursday evening. Friday we spent the day with the family in Virginia Beach. Saturday we did the Rev3 practice swim at Jamestown Beach Park while the kids hung out and then went to the expo to pick up our packets and goodies with the kids. It was nice to see some of the teammates at the practice swim and expo. After packet pick up we dropped the kids off at the condo and headed out to check our bikes in at T1 and then headed out for a prerace beer at the Dog Street Pub. Later that evening we made a big pasta dinner and enjoyed another beer...along with a lot of water. We turned in around 9:30 to get a good night's sleep before the race.

Race Morning:

Prerace with Steve...all smiles!

With the two transititon setup, we knew we had to arrive at T2 (where the finish was) at the Warhill Sports Complex between 5:45-6am. We set the alarm for 4:45 and were dressed, ate breakfast and out the door by 5:30. We arrived at T2 around 5:45 to setup our running stuff. We ran into some of my teammates and got to sit by each other on the shuttle bus to the swim start and T1 located at Jamestown Beach Park. The shuttle ride took about 15-20 minutes so we arrived around 6:30 to set up our T1 area and get the bike all ready with drinks and fuel, helmet, shoes, etc and then hit the restroom before walking down to the swim start, which was about 1/4 mile walk. Steve's wave was first starting at 7:05 so I gave him a kiss and wished him goodluck and then hung out with my teammates Meghan and Laura until our wave (women under 40) started about 20 minutes later.

The Swim (1.2 Miles):

Race officials had already announced the day before that with the water temperature being 80 degrees wetsuits were not legal. Rev3 still allowed a final wave of those athletes wishing to use their wetsuits but I opted not to use mine as if would make me ineligible for any awards. I had practiced the day before without it and knew I would be okay swimming with the current so I just lined up in my tri kit with my cap and googles and my trusty noseplugs.

The start was very relaxed as the water was shallow for a while - maybe as much as 400 meters was shallow enough to run so many of us did just that and saved the arms. I dophin dived a couple times just to get used to the water but this relaxed approach really helped keep my heart rate down and when I did start to freestyle I felt relaxed and ready. I freestyled the majority of the swim and felt great and I did use my breaststroke at times to sight around buoys or just to give my arms a break. I was able to stay calm and even somewhat on course despite the counter clockwise swim. The swim seemed to go faster than usual and I actually enjoyed the experience more than most of my prior races. My time of 40:51 was actually pretty good for me in the open water so I was happy with this leg of the race and was at 8/14 in my division after this leg.

T1:

My T1 was long for a few reasons: first we all had to run the 1/4 mile back to T1. Second, I stopped to use the restroom and then third I struggled to get my transition bag into the swim to bike dry bags that were provided to get our T1 stuff back to the finish. In hindsight I should have just put my # on the transition bag as well as the plastic bag provided. I took in a Powerbar energy blend just before the bike and was off through the trails leading out of the park to the road. My T1 time was 6+ minutes versus the 3-4 minutes most people had so I definitely could have shaved off a couple minutes from my time here.

The Bike (56 Miles):

First race with the new QR was a success!

This was my first race on the new Quintana Roo tri bike so I was even more excited than usual to race this leg, which is often my favorite part of the race. There's nothing like flying on your bike to make you feel alive! The bike course started out flat and fast for the first 20 miles or so. I felt great and made sure to hydrate as it was already getting warm. I did my first fuel around an hour, which was one of the new Powerbar chocolate wafers. I just love those! I hit an aid station and refilled my aero drink as I was out of water.

Right around 20-25 miles it started to get more hilly as we traveled on 60. That stretch of rollers on the highway seemed to go on for miles and miles. Slowly climb and pass people and then hammer the downhills. There was a turn around on the course around mile 40 with some good climbs coming back and there was a bumpy section where my straw for my aero drink went flying. I just left it because we were starting a climb. There was one big hill that I recall but most were just rollers and then things started to flatten back out as we approached the Warhill Sports Complex.

Overall I loved the bike. It was more challenging than I expected from racing the olympic last year but it kept things interesting. My goal was to average 19-20mph and I ended up with a 2:55 or average of 19.2 mph. This moved me up to 6/14 in my division.

T2:

T2 was pretty straight forward but slow at 2:56. After changing into running gear and downing a Powerbar energy blend I think I just casually strolled through the transition area to start the run so again this could have been a minute or two faster for sure. Guess I will have to work on this is my shorter races especially where every minute is precious!

The Run (13.1 miles):

The run was definitely challenging but I also loved the course. It was hot and humid and the 4-loop course was about 2.25 miles of wooded trail with some nice hills with a mile of ashphalt paved trail. It was more shaded on the trail but definitely not as fast going as the asphalt part of the trail. This definitely slowed things down on the run for a lot of people. I know for me personally I am usually 30 seconds to a minute slower per mile in trail running than road running. That coupled with the heat and fatigue and my run just not really being there for me left me with a slower than anticipated run time of 2:05 versus my last 70.3 run, which was 1:54. Not happy with the 9:30 pace as it is nowhere near my running ability for a half marathon, which is normally 1:39-1:45 on a decent day.  After the run I finished 3/14 in my division.

The Finish:

Happy to finish 3rd in my AG with some fast ladies!

I was pumped for the last loop of the run - especially that last mile on the asphalt where I knew I was almost there! I felt strong through the finish and the people cheering including Steve pumped me up and I sprinted past a woman in front of me at the finish to grab 3rd in the 35-39 age group. If I didn't I would have been 4th so thank god for my ability to kick at the end. My final time of 5:50:32 was not a huge PR but still a PR by 2 minutes and I was happy to end up on the podium at one of my team races.

Considering my running season has been going so well this year I find it a little disappointing that my run failed me Sunday but I did the best that I could do and at least two of my sports went well!

Post Race:

My sweet dual medal!

Steve had a huge PR of 30 minutes, finishing in 5:07 so I was really excited for him. We hung around with the team and had some food and a couple IPAs and picked up my award. The age group medals clip on to the finisher medals and make one bigger, cooler medal. We headed back to the condo to shower and take the kids out to eat for Father's Day.

Later I went out with the team for another drink to celebrate. It was an absolute blast and I am so glad to be able to race and celebrate with people that are just so easy and fun to be around. I just love them! Kudos to Rev3 for another fabulous event and looking forward to doing my first full with them this year at Cedar Point! Being on the team is awesome and we are so lucky to have great sponsors like Powerbar, Pearl Izumi, Quintana Roo, Blueseventy, etc.

post race drinks with my teammates!

Next up is Champ Racing's Milton Man Olympic Tri in 12 days and I'm excited to see how hard I can push the intensity there given it's a shorter distance!

A Quick Training Update for Cleveland Marathon and Rev3 Williamsburg 70.3 Triathlon

The weeks are flying by and I'm only about three weeks out from the Cleveland Marathon and seven weeks out from the Rev3 Williamsburg 70.3 Triathlon. The training has been going well even on big weeks and I'm happy to be injury free. My appetite has been pretty big as well. I don't even want to know how many calories I am consuming on a daily basis now. I've also hooked back up with my old running coach and that has been helpful in keeping me more grounded and also more focused and relaxed.

My original goal for Cleveland this year was just to run a PR time but now I have Boston in my sights following a decent performance at the 20 Mile Drop race a couple weeks back.  I've run some tough races this season in terrible conditions including my first trail 25K at Fools and I've been able to get through them and come out stronger physically and mentally. This will be my third full marathon and I actually feel ready to at least make a strong attempt at the coveted BQ. I have one more tune-up race next weekend two weeks out from the race, which is the Flapjack & Jill 15K race in Peninsula that Western Reserve Racing is putting on. I hope to have a good, hard race with a mile or two warm up and 2-3 miles of cooldown for a total of 13-14 miles.

For the marathon training, my peak running weeks including this week have been in the 40-45 mile range. Last night coach had me run 16 as 2 easy, 13@  MP (marathon pace) and then 1 to cooldown. It went well and my legs feel good today. I'd like to get in a bit more running mileage but I have to focus a good amount of time now on the bike as well. My weeks for the bike are averaging about 100 miles now and quickly growing to what I expect will be closer to 200 miles a week in the 140.6 build. I have been trying to get in at least two swims a week for a total of about 4000+ meters. And then whenever I can fit it in or physically need to do it I also add in a weekly yoga session. I also try to get in two strength sessions a week for 30-40 minutes each.

After Cleveland coach says I will be off running for a week and having an easier week. I don't even think I will mind this as it will give me a chance to heal and refocus for Williamsburg. This will be an early season 70.3 for me but the fitness should be there. I'd love to see a PR but will have to see how the day goes. As for the training I've got in a couple of 3 hour rides already and I have several more weeks of these ahead. This weekend I'll be doing 3.5 hours and will probably have at least one or two 4 hour rides in before my the race. I'm hoping this helps with my bike endurance. With swimming it's mostly just consistency with me. I need to swim 2-3 times weekly to see an improvement in my times. I am definitely strongest in freestyle but have been working a lot on my breaststroke this season and plan to use that more during race starts, for sighting or even for fatigue during the 140.6 race.

I feel like I am in a good place right now physically and emotionally. I just need to put the work in, eat and sleep well and recover well from races and hard workouts. I'm excited to see how the next couple of big races unfold. Now back to it!

Drop it Like it's Hot - the Lake Health 20 Mile Drop Race Report

Sunday I was able to run and experience the inaugural Lake Health 20 Mile Drop race. My expectations heading into the race weren't super high. My coach and I had talked the week before about this being an easier training run for Cleveland but I expressed my disappointment in just running it easy. After some discussion we decided that I'd run the first 10 easier and then race the back 10 if I was feeling good.

Prerace:

Prerace at home 

The race started in downtown Chardon (close to our house in Concord Township) and ended at Mentor Headlands Beach. It is so nice having a race in your backyard because you can sleep in and leave later for the start. Because it was a point to point, we had dropped one of our cars off at Mentor Headlands Saturday night then headed home for some carbo loading including pizza and beer. We set the alarm for 5:45 and were up getting ready by 6. After breakfast we headed out for the short drive to downtown Chardon. We got there around 6:45 and found a great parking spot. The buses from Mentor Headlands were just starting to arrive and we were able to get in a warm up, use the bathroom and hang out with some friends before the race. The weather for the start at 7:20 was around 60 degrees.

The start & first few miles:

Prerace with my friend Amy

We lined up for the start. Steve was out front and I was back a little with my friend Amy. As we took off I reminded myself that I was supposed to go easy, which any runner knows is not an easy thing to do at the start of a race. But this was 20 miles so sprinting too fast the first few could make for a long, painful race. So I held back and watched as people moved ahead. I reminded myself that this was my race and not to get caught up in anyone else's race. The first few miles through Chardon I felt great and I held back more than I wanted to. Around mile 3 as we started one of the climbs in the race (yes there were climbs!) I couldn't hold myself back anymore. I felt great and I enjoy running hills so I went for it. I didn't sprint I just figured I would run by feel, which was around a 7:30-7:45 pace. I had passed all of the girls I could see and then finally caught up to another girl around mile 4 who looked strong and was able to pass her.

Miles 3-13:

I felt wonderful running on the Maple Highlands trail and up through The Hunt Club but that area was a rough section for me where I had to dig in mentally. It was getting hotter and I knew I had another 11-12 miles to go. As we crossed over to the Greenway Bike Trail, which is one of my normal running spots I felt a sense of relief. I knew the next three miles were almost all downhill. I had stayed pretty steady for these miles and as I hit the 13.1 mark I was repassed by the girl I had passed around mile 4. My half time read 1:41 so that was pretty consistent with my half marathon pace, which was both a good thing and bad thing. With my half marathon PR being a 1:39 I figured I was going to pay later in the race for the speed.

Miles 13-20:

The last seven miles were hard. Coming off the trail and crossing onto the uphill section on Rt 84 W headed towards Mentor was tough. A few people around me were walking but I told myself to hold steady and just keep moving. It was hotter and windy and I was relieved to turn right and head towards Painesville. Crossing over Mentor Avenue at mile 16 was also a hard section. My right foot had badly blistered along with one of my toes on the left foot so I was trying to keep my mind off the pain and tell myself that four miles was not a lot of running. You're almost there I thought. Around mile 17 my quads cramped up pretty bad and I stopped to stretch and walk for a few seconds. Again I was around a few guys walking and I shook it off and forced myself to get going. At this point I wanted to finish strong.

one of my worst blisters ever!

Towards the end miles 18-19 had some hilly sections that were no easy feat. I felt myself slowing to a 9 minute pace and as I hit the top of the hill headed onto the street that leads to Headlands I saw a woman back maybe 400m behind me. Kick it into gear I told myself. I was not prepared to lose any ground this late in the race. I only had a mile to go. That last mile my split was 7:57 although with the pain of my blistered feet and the heat and exhaustion it felt like I was running a 12-minute mile.

The Finish:

Turning right to enter Mentor Headlands I was focused on the finish. Stay strong, hold steady, get it done. I saw the finish and it made me motivated to run as fast as I could. I saw Steve running towards the finish to watch and cheer and I was FINALLY done in 2:42:26. It had been a hard but good run. My average pace of 8:08 says there's a chance I can qualify for Boston next month when I run the Cleveland Marathon! When I talked to coach Pete he agreed that we would try for the BQ on May 18. Hopefully this race along with the Fools 25K Trail race a couple weeks ago have made me strong and ready to perform my best that day.

Post Race:

Post race with Steve

After the race Steve and I had a recovery drink and then celebratory beers. We both had good races. I had finished 6th female and 1st in the 35-39AG and Steve finished 11th overall and 1st in the 45-49AG with a time of 2:23. We hung out with friends including my beastly friend Kristy who won the women's race in 2:13!


Thoughts on the Race:

Lake Health gave out nice medals, finisher awards and had good snacks and beverages available post race. It was a nice course and I think they did a great job. They also have a 10 mile version of the race as well. I would definitely do this race again.


What's Next:

It's two days later and I'm still sore. Especially my quads. Coach says it's from all the downhill running. We lost 700 feet (thus the drop) but we also gained about 500-600 feet. Yesterday I took the day off and had a massage. Tonight I will do an easy spin on the bike and hopefully flush the rest of the lactic acid from these legs. Hoping for a recovery run tomorrow and by the weekend I have a 50 mile bike and 11 mile run (some at MP) on the schedule. The main goal for the next month is staying healthy!

The next race will be a road 15K on May 3 in Peninsula. That's two weeks prior to Cleveland so I am anxious and excited to see how that goes and then of course the Cleveland Marathon will be on May 18 and again I hope to break 3:40 and qualify for Boston (fingers crossed). And then multisport season kicks off in June with the Twinsburg Duathlon and Rev3 Williamsburg 70.3! After Williamsburg it's the build for the Rev3 140.6 at Cedar Point. This is certainly shaping up to be an exciting and challenging season!

Building the Spring Running & Triathlon Endurance Machine

After a good week of endurance training I am feeling pretty good about where I am for the end of February! I am building the endurance machine as I did last season. Despite a rougher week last week with a cold/flu bug I was able to rest a few days and quickly get back up and running. Sometimes getting sick can be a little blessing in disguise as it allows for extra rest days that I would never actually take off if it were up to me. Our bodies tend to let us know when a rest is needed. So I listened and bounced back to a great training week including a terrific weekend.

Saturday the weather was perfect to run an easy 13.1 with Steve. Yesterday we killed our 3200m swim and it was a hard set too! Following the workouts we recovered well and I am ready to attack the week! I have a very hard training block leading up to our vacation next Wednesday.

Since I need to get in a quality long run again this weekend I am considering running the Youngstown Millcreek Distance Classic Half Marathon. It has 17+ hills and is known to be a tough course. I think this is a good opportunity to get in a hard, hilly training run prior to vacation. Right now the weather shows 26 and no snow so this could be a good one. Additionally I have a number of other tough workouts scheduled for the week including Masters Swim tomorrow, and doubles & triples for the rest of the week including a good bit of core work again this week as we get ready to head to the beach!

Once on vacation I will have no scheduled workouts although plan to do a good bit of running on and near the beach with Steve. It will be nice to get up and run and then relax in the sun all day! Coming home is always tough and I have a hard week before heading out to see my Rev3 Triathlon family at the 2014 Team Summit in Virginia. I'm looking forward to seeing everyone and plan to get in some group runs there too.

The following 2 weeks it's back to hard, focused training with a lot of running as we ramp up to the Fools 25K on March 30 followed up quickly by the 20 Mile Drop and Cleveland Marathon. That wraps up the spring running season as we head into Multisport and prepare for Rev3 Williamsburg 70.3 and build all summer to Rev3 Cedar Point 140.6!

I am so excited about this season and  my #1 priority is to stay healthy so I can accomplish my goals and to have some fun along the way!

Looking Ahead - the 2014 Season Schedule & Plan

After a successful 2013 season, I am super excited to build on my success and grow as an athlete in 2014. My plan is to be more strategic in 2014 so my spring build will be a little more conservative than last season and my big goal for the season is to complete my first 140.6 distance triathlon at the Rev3 Cedar Point! I am debating being coached again for the full distance this season. I am in talks with a few different coaches. I may also self coach so stay tuned for details.

Once again I am excited to represent the Rev3 Triathlon Age Group Team and will be planning a number of their races as well as some local running and multi-sport races.

My *tentative race calendar is as follows:

2/9/14 - Dirty Love Trail 10K - Willoughby Hills, OH

3/15/14 - St Malachi 5 Miler - Cleveland, OH - maybe

3/30/14 - Fools 25K Trail - Peninsula, OH

4/13/14 - 20 Mile Drop - Mentor, OH

5/10/14 - Nordonia Sprint Duathlon - Nordonia, OH - maybe

5/18/14 - Cleveland Marathon - Cleveland, OH

6/1/14 - Twinsburg Sprint Duathlon - Twinsburg, OH - maybe

6/15/14 - Rev3 Williamsburg 70.3 Half Triathlon - Williamsburg, VA

6/29/14 - Milton Man Sprint or Olympic Triathlon - Lake Milton, OH

7/27/14 - Fairport Harbor Sprint Triathlon - Fairport Harbor, OH

8/3/14 - Rev3 Morgantown Olympic Triathlon - Morgantown, WV - maybe

8/17/14 - Machinehead Sprint or Oly Triathlon - Ravenna, OH

9/7/14 - Rev3 Cedar Point 140.6 Full Triathlon - Sandusky, OH

Races below TBD based on recovery after the 140.6***

9/28/14 - Believe & Achieve 5K Trail - Kirtland, OH

10/12/14 - Northern OH Marathon or Half Marathon - Fairport Harbor OH

10/18/14 - Quick & Dirty 8K Trail - Kirtland, OH

11/2/14 - Autumn Leaves 5 Miler - Kirtland, OH

11/?/14 - Twinsburg Turkey Trot 5 Miler - Twinsburg, OH

12/?/14 - Ohio Outside Trail Race #3 - Munroe Falls, OH

*race calendars are always tentative pending fitness level, injuries, family conflicts etc.

My Plan & Upgrades:

My old running coach (and good friend) Peter and I have been working together a lot to plan the season and in his view there is no such thing as the "off season" because at all times I must retain at least a base level of fitness. So, right now I am "conditioning"  for the 2014 season.

I purchased a new Quintana Roo bike and have been enjoying riding it (albeit inside on my bike trainer). My running is going well and I have just one more 5 mile trail race left in 2 weeks. I am planning to start masters swimming with Liquid N'durance within the next four weeks to get to work on my mediocre swim. In addition I will be purchasing a new sleeveless Blueseventy wetsuit, which should help with race performance.

I also plan to upgrade my garmin this season to make it easier to track my workouts in all three sports. Finally, I will stay actively engaged in yoga as this has helped me tremendously with my strength and flexibility.

More details on the season to come soon but I am very excited about where I am now and where I want to go this season!

2013 Milton Man Olympic Race Report

I have a soft spot in my heart for Champ Racing's Milton Man Triathlon. You see back in 2010 it was my first triathlon! I signed up for the sprint and although I didn't know the first thing about triathlon or even own a decent bike yet I was hooked on the triathlon experience...The people. The excitement. The bikes. The challenge and The accomplishment! So every year when I return to do this race it reminds me why I fell in love with the sport of triathlon. I am able to see where I started and evaluate where I am now. I know I still have a long way to go to accomplish my goals, but I also feel like I've made some good progress and I am very happy and fortunate to be a part of the awesome Rev3 Team!

This was the first year that I opted for the longer race, which is an olympic distance. Having just raced at the Rev3 Triathlon Williamsburg olympic race two weeks prior, I felt I was well prepared to race again on a course that I know pretty well. Last year at the Milton Man sprint I took first in the 30-34 age group and was hoping to do well in the oly this time around.

Prerace:

My awesome cheerleaders with the cool sign they made me!

Often times my husband Steve is racing at the same time as me but for this race he had the day off and brought the kiddos to cheer for me. We got up at 4:30 and I got dressed in my Team Rev3 kit, grabbed some breakfast consisting on a whole grain english muffin with peanut butter and watermelon. We were out the door around 5:15 for the hour and 15 minute drive to Lake Milton. Once we got there the kids helped me take my bike and stuff to transition to get setup. They were good little helpers. I got setup and headed over to the ladies room where I stood in line for like 20 minutes to pee. Good thing I had plenty of time before my wave started!

I ran into my friends Teresa, Carlo and Chris who were all racing too and hung out with Steve and the Kids until it was time for my wave to start. I also had a couple minutes to down some Biotta beet juice. That stuff is amazing!

The Swim: (1500m)

It is normally a pretty easy swim for the sprint. This year they had us walk down a boat ramp and then jump in the water about 3-4 minutes before the start. The water was pretty warm, maybe low 70s. I had worn my sleeveless wetsuit and was comfortable wearing it for the swim. I warmed up and prepared for the swim, which was a double loop triangle. I started slow as I am still working on my swim confidence this year. It is slowly getting there. The water heading to the first buoy was choppier than I recalled from previous years. It ended up being a windy day so this is likely why. My first 750 was a bit slower and my arms were a little tired as I had done a swim the day before. To begin the second loop you head toward the finish and then cut back up to the first buoy. That was a little tough for me mentally but I soon settled into my second 750. It went okay. I wasn't really happy with my swim time of 37:12 but at least this was better than Williamsburg so it is forward progress. Admittedly I have not put enough time into the swim and this is something I must address.

T1:

T1 was 1:33. I downed a Powerbar energy blend and I got going fairly quick but unfortunately after I headed over the timing mat some folks were yelling for me to get over to the left as there were sprint bikers coming in. A guy coming in bumped into me and down I went. I was a little upset about my fall and my chain had popped so I had to fix that. I guess I lost at least a minute or two here before I was able to mount my bike.

The Bike: (24 miles)

Loving the Bike!

I was a little discombobulated starting out and feel like my first couple of miles were a little slower and shakier than I wanted. I had some pain in my left ankle/shin where I had fallen but it was nothing of too much concern so I just pushed through. The bike for the oly was 3 loops of an 8-mile route. My first 8 was around 25 minutes, my second loop was by far the best at 20 and my last one was around 24-25. I finished in 1:11:53 but again this is with my fall time. I think that my actual bike time would have been more like 1:09-1:10. The effort was decent but I had hoped to do better than a flat 20mph. I think the wind slowed me down a little in some sections. The Powerbar gels and drink kept me moving but the heat and humidity were getting to me too.


T2:

My T2 time was a little long at 1:27. Usually I am closer to 50-60 seconds.

The Run (6.2 miles):

On the run!

It took a little longer to get moving. Again maybe the heat as I was feeling a little tired and irritable starting out on the run. That along with female issues could definitely have been the cause. My speed increased after the first mile or two. The run was also a double loop of a 3.1 out and back. Hitting the turn around for the first loop I felt okay and I focused on getting through the loop. You run right by the finish so again this was tough mentally for me. It was a pick me up to have Steve, the kids and some friends cheering for me. I started the second loop and definitely felt stronger. I am sure I had a negative split, which was the case with me in Williamsburg as well. So at least that is good! My time of 52:28:6 was an average pace of 8:28 so not as speedy as I would have liked but again with the slower start I am not surprised.

The Finish:

New hardware for 2nd in 30-34AG

I wish I could say that my finish was as good as Williamsburg but it wasn't even close! I was tired and had allowed one woman to pass me with maybe 1/2 mile to go. I hate getting passed but I just didn't have the energy to go after her so she ended up being the10th female finisher. I finished in 2:44:35...good for 2nd in the 30-34 AG and 11th overall female.

It was a good race. I wish I hadn't fallen and that I was feeling a little energetic but I am happy that I was able to push through the tough times and improve on my time from Williamsburg.

Next up this month is a century ride and the Fairport Harbor sprint tri!

An Epic Race at the Inaugural Rev3 Williamsburg

I have to admit I had a lot of race nerves leading up to Rev3 Williamsburg! Of course I was excited to race and see my awesome Rev3 teammates and staff but I was also nervous about my first open water swim since the whole Knoxville fail. I guess it was just one of those psychological things I needed to work through. Fortunately I was able to get through a mental battle with myself and have a fun and successful race!

Prerace:

Gracie and me checking in my bike 

Steve and I had the kids with us since we drove in Saturday and went straight to the Rev3 expo. We ran into quite a few of my teammates and Rev3 staff.

We picked up our packets, timing chips and Rev3 swag and headed down the road a few miles to check in our bikes at Jamestown Beach. The kids enjoyed helping us to get setup. As you can see from the picture here my stepdaughter Gracie was a terrific little helper!

After setting up our bikes we checked into our awesome condo and went to pick up some groceries to make ourselves a delicious pasta dinner and get some stuff for breakfast before the race. After a day of travelling and excitement we were ready for bed early and turned in around 10pm.
T2

Race Morning:

Prerace picture with the hubby

Steve and I were up at 4:30 to shower, get dressed, eat our tasty waffles with PB & J and head out to T2 first to setup our run stuff. We took a shuttle over to T1 to setup our bike stuff and had our swim stuff with us for the start. We were a little nervous but super excited to be racing in such a beautiful town!

We setup our T1 stuff and headed down for the walk to the swim start, which was about a 1/4 mile from T1. One more potty break prerace and it was time to get on the wetsuit, swim cap and hit the water to warm up a little. The water was warm at 76-77 degrees but happily for me still wetsuit legal!

The Swim:

I am always most nervous about the swim before every race and the swim at this race was even  more nerve wracking for me than usual with my last swim in Knoxville not going well. So as I warmed up and it was time for my wave females under 40 to start, I was very nervous and just tried to relax my breathing.

Happy to exit the swim to T1!

It was a long run in as the water was very shallow. I took my time and ran as long as possible, finally diving into the water for a few moments. I've been swimming in the pool sans noseplugs now with no issue but in the open water with the current I was not able to and was glad to have brought the trusty old noseplugs with me. It took a good 5-10 minutes for me to calm myself enough to begin a consistent freestyle. Finally I settled in. It still wasn't an easy swim for me. It seemed like I would never get to the buoys but once I did I just focused on the next one and I got through it okay. My time of 40:59 was much slower than usual but that is to be expected given my slow, shaky start. It was still a success to me as I got through it slowly but surely.

T1:

T1 was about a quarter mile run to the bike so it was pretty slow going and took 4:23 for the run, getting ready to start the bike. I took in a Powerbar double latte gel here and that really helped get me going!

The Bike:

Enjoying the ride!

What can I say about the bike? I absolutely LOVED this bike course! It was beautiful, relatively flat with an elevation gain of just 374 feet and a fast, fun course. I was able to settle into the bike right away and soon caught up with my teammate Brittany who was racing the half. We had a couple of minutes to chat and then she was off to the half course and I was focused on the oly course. Most of the course was straight forward and easy with a little climb and technical area thrown in. With the roads being wet there from the morning rain I was a little more conservative than perhaps I should have been. Still I was happy with my effort, finishing the 24 mile bike in 1:11:50 for an average of 20.05 mph. Not too shabby.

T2:

T2 was straight forward, rack the bike, get the running stuff on, down a Powerbar energy blends gel - yum and go. T1 time was 1:05.

The Run:

Focused and relaxed on the run

I equally enjoyed the 10K run on this course. It was a little hillier than I expected at only 197 feet of gain, but I was strong on the hills having run a very hilly half marathon a week before this race. I felt decent on the first split running an 8:19 pace warming up for the first 2.7 miles. I am happy to have had a negative split, running the balance of the race at a 7:32-7:34 pace. I am very happy with that effort as that is a good running off the bike time for me. I finished the run in 50:22 for the 10K. A decent effort for me and I can tell those transition runs payed off!

The Finish:

Sprinting the finish!

By far the best part of this race for me was the finish. I had enjoyed passing everyone I could at the end of the run and apparently when I passed one woman from Team Z she really wanted to catch me badly at the end. She passed me...but much to her surprise I sprinted past her again to finish ahead! It was such a rush to finish strong like that. I had hoped to finish a little faster than my final time of 2:48:39 but I was very happy overall with the race and my performance given the rocky swim.

Anthony, Maggie, Chloe, Andy, Me and Michael of Team Rev3

After the race it was great to be able to spend time with a number of my Rev3 teammates and their families and friends. I got to cheer for some of them finishing the half and we helped sort swim to bike bags for the athletes.

It was a great day and Steve and I both LOVED this course and this race! I highly recommend it and hope to race it again next year. Williamsburg has so much to offer including Busch Gardens, an adorable historic downtown area with shopping and pubs. We loved it and the kids loved it too and said it was their best vacation ever...I call that a successful racecation!

Hill, Yeah it's the Lake Health Half Marathon Race Report!

A little bird told me that the Lake Health Half Marathon was going to be a hilly one. That little bird was not exaggerating! Holy Hills is all I can say and I have the medal to prove it. When your medal says "Hill, Yeah!" on it and shows the elevation chart on it, you know it was a tough race!

Prerace:

Prerace pic with the hubby

With the race starting at the Lake Farmpark in Kirtland at 8am we didn't have to get up ridiculously early as we do with some races. We set the alarm for 6am just like any other normal workday. After a quick shower and some breakfast of waffles, peanut butter and honey, we were off. We had picked up our packets the day before too, which made for an easier prerace. We arrived at the Farmpark around 7:15 with plenty of time to get warmed up with our usual 1 mile easy run, use the restroom, chug some Biotta beet juice and line up. The only negative for me was that my back has been bothering me a lot lately and this morning was no exception. I was a wee bit cranky and debated not even running but am glad that I toughed it out.

Start & First 4 Miles:

In hindsight I should have lined up closer to the front but as I mentioned earlier I was cranky and kindof forcing myself into racing. I thought to myself I am just going to run this easy as a training run and then a minute or two later I decided to go for it and sprinted ahead. My first mile was about 7:15. Not a bad pace but a little fast for me in a half. My half PR was at a 7:30ish pace so I had to slow down a little. I felt pretty good through the first 3-4 miles and then as we entered the first trail I knew I was in trouble. I absolutely love trail running but I did not love it at that moment. I walked one of the hills and my friend Amy Sullivan came up next to me to say hi and see what was going on with me. I am so glad that Amy showed up when she did as chatting with her helped me take my mind off the pain as the rest of the course was pretty much all hills with a combo of road and trail.

Miles 5-11:

Amy and I both felt like we didn't have it in us to really push that day on that course and after talking for a little while and running an easier 8:30-9min pace we decided to stick together and just run the race as a good training run. We stopped and had a couple of Powerbar gels and water along the way and I had to stop around mile 8 for a potty break but aside from that we ran the whole time. Steady as she goes. In retrospect running this as a training run was probably a good idea since I am racing the Rev3 Williamsburg olympic triathlon this weekend!

The Finish:

Post race with my hubby and friend Amy

The last two miles or so went through the Farmpark some road and some trail. It was mentally tough to run back through the start and loop around as the finish felt so close yet so far away. I was very happy to see the Finish ahead at 13 miles and I was unable to sprint the finish as I often do. I just didn't have the gas that day. The course was challenging and I definitely got in a good workout even running it as a 2 hour pace! Maybe next year I will actually race it. I definitely recommend this race to any Northeast Ohio folks looking to get in a challenging half in June. For the money it is a great value as we got a sweet tech shirt and a huge medal for like $35 and you can't beat that!

Post race we headed to Pulp for a well deserved delicious protein smoothie - yum!

Cautiously Ramping up the Training - So Far So Good!

For those of you you who know me or have followed my blog for a year or two it will come as no surprise to you that the spring season worries me. I have had serious injuries the last two spring seasons that caused me to cut back on my training (especially the run). I am doing my best to avoid that this season!

I have made a number of changes over the last year to help keep me healthy and able to ramp up nicely into racing season. For starters, I changed my running shoes. While I still tend to run in a lighter, neutral style I do not run in the minimal shoes anymore. I think they work great for some runners but not for me. I need a little something more for training...especially for my longer runs. The second big change I have made is in my strength training and core work. I spent a good deal of the off season working on my strength and core - generally at least two to three workouts weekly. Now that triathlon season is approaching I cannot dedicate as many workouts to core but do plan to maintain one or two workouts weekly (most likely yoga and a short strength session focused on sport-specific fitness). Another thing I have improved upon this year is recovery. After a hard session I am doing my best to replenish with ample carbs and some protein within 10-15 minutes of activity. This really seems to help. Finally I am just listening to my body more and staying flexible. If I have a couple days of calf pain I back off the run.

So far my training is going well. This week I was able to swim a good amount at CSU, ran some solid mileage including just under 16 yesterday and got a few bike rides in - including a hilly ride Saturday. I am ramping up nicely and pain free for Rev3 Knoxville and the Cleveland full marathon next month and Rev3 Williamsburg 70.3 half in June. Depending on how that goes I will make some decisions about fall.

I am looking forward to the weather warming up again for the weekend so I can get in some solid mileage and my old coach and bike mechanic Sean will be heading out Saturday to get the bikes tuned up and ready for racing action! Exciting stuff!

2013 Race Schedule...Finally

It's the beginning of March and I think I've finally nailed down my race schedule for the 2013 season. It was difficult this year for a few reasons. First, starting a new job limits the amount of travel I can do. Not that I'm complaining because I love my new job! Second, I signed up for the Cleveland Full marathon again and this kindof makes triathlon training extra hard since I need to log more run miles than anything else.

Why did I sign up to run a full marathon at the beginning of tri season you ask? I really want to do the full in support of my dear friend Jill who will be making her second attempt as a first time marathoner. Last year she was sidelined with a stress fracture and I was injured too with the whole stress reaction thing (not fun).

Second I am also very excited to be running the marathon as part of Girls With Soles' Team Lula. I am a fundraiser for Girls With Sole because I believe what Liz and the team do is amazing! Please be sure to check them out. And if you can spare a buck or two please help by clicking on the link below: http://www.imathlete.com/donate/PamelaMcGowan?z=1360700962967

Finally it's always difficult creating a race schedule until I see how my spring is shaping up. I have a tendency to be injured at this time of the year. I have taken a lot of steps to ensure that does not happen this season so I am cautiously optimistic that things will turn out as I am planning.

What's different about the schedule this year is that I am throwing some trail running into the mix. I really enjoy it - in fact I started the season off with a trail race, which was a blast! So as of now here is the schedule I hope to follow should the running and triathlon gods bestow their grace on me this season:

• February 10 - Dirty Love 10K - Willoughby Hills, OH 
• March 16 - St Malachi 5 miler - Cleveland, OH 
• April 20 - On My Own Two Feet 1/2 Marathon - Kent, OH
• May 5 - Rev3 Knoxville Olympic Tri - Knoxville, TN
• May 19 - Cleveland Marathon - Cleveland, OH
• June 23 - Rev3 Williamsburg Oly Tri - Willamsburg, VA
• July 7 - Milton Man Olympic Tri - Lake Milton, OH
• July 20 - Dog Days Century Ride -
• July 28 - Fairport Harbor Lighthouse Sprint Tri - Fairport Harbor, OH
• August 11 - The Perfect 10 Miler - Lyndhurt, OH
• September 8 - Rev3 Cedar Point 70.3 Tri - Sandusky, OH
• September 28 - Akron Marathon Relay - Akron, OH
• September 29 - Girls With Sole Believe & Achieve Trail 5 or 10K - Kirtland, OH
• October 13 -  Lake Health Full Marathon - Fairport Harbor, OH
• November 2 - For the Shirt Ultra (6 or 12 hr run TBD) - Warren, OH
• November 24 - Fall Classic Half Marathon - Strongsville, OH - maybe
• November 28 - Painesville Turkey Trot 5K, Painesville, OH
• December 15 - Santa Shuffle Half Marathon - Sandusky, OH - maybe

So there it is folks. As you can see I will be a busy girl this year! No 140.6 planned at the moment but a good amount of triathlons in there and some trail running too! Of course I am most excited about my Team Rev3 races! I'm hoping my legs hold up well in the fall and if they do I will run a fall marathon with the intent to run my first ultra marathon in December. No 100 miler or anything crazy like that but at least a 50K. Sounds like fun doesn't it?! Here we go 2013!!