The Season Finale: Perpetual Forward Motion: Lake Placid 70.3 Run

I booked it out of T2.  Well I guess booking it was relative.  My legs felt like tree trunks, which was not surprising.  I figured they'd probably feel like that for the first few km.  At least that's what I hoped.  I started trucking along, trying to focus on keeping my shoulders back, my head up and my turn over high.   I was passing a lot of guys as I went along.  I only passed one woman.  Judging by the number of bikes in transition, there wasn't a ton of people on the course.   I didn't want to get ahead of myself, I knew this run course was tough.  I remember thinking that I was glad I wasn't going to have to run this twice, ha ha.

I motored along, down the first big down hill out of town.  When I did Ironman they dubbed that hill the Degree of Difficulty hill, as Degree deodorant was one of the race sponsors and well, that hill is a BITCH to get climb on the way back.  I chugged along past the DJ who was cranking out some tunes, past the first aid station and up a small climb.  past the horse stables and down the big hill that I had ridden down earlier.   Instead of turning right, you turn left onto River Road.  It's absolutely lovely along here.  There are some horse farms and some nice homes as well as a beautiful river.  Thus the name River Road.   That first bit is really the only flat part of the course.  The rest of it is false flats or hills.

I ran along at a comfortable pace.  My heart rate didn't feel that high.  I was really trying to measure my effort because I knew coming back was going to be the tough part.  I was averaging 4:40/km comfortably.  I knew I'd lose some time on the two big hills on the way back but figured if I could manage to average 4:50's for the entire race, that would be good.  My legs started to feel a bit better around the 5km mark.  Shortly there after I took a gel.   I wanted to get some fuel in earlier rather than later.

I could hear foot steps behind me and a dude with long flowing hair came blowing by me.  I said "nice pace" as he went by and he said "thanks, I'm on a relay team".  I said "aha, that explains why you look so fresh".  He laughed as he pulled away from me.  Shortly there after we got into the first bit of rollers.  I spotted a race photographer so I made some lame hand gesture and smiled.  I have this exact same picture from the last time I raced on this course in 2006, ha ha.  I posted that on Instagram the other day.

These first few rollers didn't feel horrible but they didn't feel easy either.  I took my first gel just past the 6km mark.  I had skipped the first aid station but made a point of grabbing something at the next few.  I was really looking for flat coke but figured I probably wouldn't get that until the later aid stations so I was taking water and Gatorade Endurance.

I saw the first place woman on her way back and she looked STRONG.  I yelled out GO GIRL as she went by.  She had a solid lead on the group.  Once I saw her, I started counting the number of women.  I didn't see another one for a while.  After I saw the second place woman, I started to see more and more ladies.  I got to 10 and then I started seeing people that I knew so I completely forgot to keep counting, ha ha.  But, I knew I wasn't that far away from the turnaround.  I saw my friend Zin who said that G wasn't that far ahead of me, maybe 300m or so.  I wanted to try and catch him but my legs didn't seem to want to go much faster.  I ran through another aid station that was filled with  volunteers in costume.  They were AWESOME.  Such high energy.

I knew I was getting close to the turnaround point.  I was still managing to hold on to 4:40-4:45/kms but I was definitely starting to feel rough.  My hamstrings and glutes in particular.  I wasn't experiencing that same pain I had in Tremblant but I felt like my hamstrings were super tight and I just didn't have that normal range of motion I would normally have.  My left foot was also starting to hurt.  I'm chalking that up to my left big toe.  I've had issues with it since mid-August on my longer runs.  The joint has started to get stiffer and stiffer so it's causing all sorts of issues on longer runs.  Toe yoga is in my off season list of things to do!

Anyway.

I was starting to hurt.  I saw G about 5 minutes before I got to the turnaround.  He was farther than 300m ahead of me.  We high fived each other and both commented on how shitty we felt on the bike. I pushed it a little to the turnaround and had thoughts that maybe, just maybe I might be able to catch him.  I hit the turnaround and started making my way back.  I noticed the increase in gradient right away.  I knew the run back was going to be tough. Tougher than I had thought.  I kept bargaining with myself.  Ok, just try to hang on to 4:50/km.  Ok, just try to hang on to 4:55/km.  Ok, just try to hang on to 5:00/km.  By the time I hit the 12km mark, I was no longer averaging sub 5:00/km.  To be fair, the course had really started climbing.  I thought if I could manage 5:00/5:05/km through the rollers on the way back, I'd still be ok.  I knew we had two massive climbs on the way back that were probably going to slow me down a lot.  My goal was to NOT WALK on either of them.

By the time I hit the 14km mark, which was the start of the first big climb, I was fully entrenched in the hurt locker.  I just focused on putting one foot in front of the other.  Yes I was hurting, but I was still moving fairly well.   I was actually passing people on this climb.   I got to the top and thought well that wasn't too bad.  I hit the aid station by the horse jumping grounds and grabbed some flat coke.  I had been drinking that along with water just past the turnaround.  It gave me just the boost I needed.  I was just past the 16km mark and I started playing the "you can do anything for x amount of time" game.  I was foolishly hoping I could average 5:00/kms from that point until the finish line.  I had moments where I felt good and then they were quickly followed by a whole lotta hurt.  I was in a world of hurt when I looked up to see my friend Irina wearing this awesome cat shirt.  She was just heading out on the run and her excited cheering and that fantastic shirt put a huge smile on my face.  Thank you lady, you always brighten up my day!

Earlier on, at about the 13km mark, I was passed by a female in the 35-39 AG.  She blew by me like I was standing still.  Other than that, I wasn't passed by another woman.  I hadn't passed any either but I was closing in on someone who had  4-something on her calf.  As I got closer I saw that it was a 44.     It took all my focus to reel her in.  I passed her just as we were heading towards the last big climb.  There was a DJ at the start of the climb and he was spinning some great tunes.  I can't remember the song as I ran through but it was definitely a good one and as I ran by we made eye contact and I pointed at him and he pointed back at me and there was a whole pointing finger exchange to the beat of the music.

via GIPHY

There was a bit of a moment and it was just what I needed to get me started up the Degree of Difficulty hill.  I started that climb grinning from ear to ear and I started thinking back to the last time I ran up it, which got me suddenly very emotional.   I choked back some unexpected tears as I ran up the hill.  It's been quite the journey since I last raced in Lake Placid and that first race was incredibly special.

I plodded up that hill and caught another woman about half way up.  We exchanged some words of encouragement and I focused on the the road in front of me.  Put one foot in front of the other.  Get to the top.  I got to the top of the first part.  The hill is two stages.  There is a super steep part at the beginning that takes you up to Main Street, then you hang a left onto Main Street and start a long, somewhat less steep climb to Mirror Lake Drive, where you turn right and continue climbing for a bit and then the road flattens out.   I shuffled up that hill.  I remember huffing and puffing as I passed a guy and I said "I fucking hate that hill" as I went by and I heard him laugh.   I was almost at the 18km mark.  Only 3km left.  17 minutes or so at the rate I was going.  I could see G ahead of me getting ready to turn onto Mirror Lake Drive.  I still hadn't made up much ground on him.  At least it didn't seem like it.

I made the turn onto Mirror Lake Drive and could feel my legs starting to cramp up.  I had complete tunnel vision going through here.  When I start to hurt,  I don't notice much going on a around me.  It's like my brain shuts down and I go on auto pilot.  I remember running through an aid station and grabbing a flat coke that a little guy was holding out for me.  I said thanks buddy as I went by.  No matter how much I was suffering, I made sure I thanked the volunteers.  They were all so amazing.  They MADE that race.

I could see another woman running with a guy just ahead of me.  I couldn't see what was on her calf but I was spurred on to dig a little deeper to try and pass her.  I caught the two of them just past the aid station.   She had a 36 on her calf.   At this point the course was flat but it didn't matter, I was still really struggling.  I had slowed down a lot.  My entire body hurt.  I was starting to run really sloppy.  My form had gone to complete shit. I could barely hold myself upright I was so tired.  The out and back along Mirror Lake Drive is only about 2km but it seems to take FOREVER.   I could see the signs for the turn around coming up and was thinking I'd see G any minute.  I rounded the bend and saw the turnaround but no G.  I remember saying out loud, "Where the heck did he go?"  I ran around the cone and about 20 seconds later I see G coming towards me on his way to the turnaround.  I asked him what happened and all he said was porta potty.

I had passed him and now I just had to keep him behind me.  I didn't really much in the way of an extra gear and I was seriously hurting by this point.  Everything was falling apart.  The expression on my face says it all.  Nice background though!  😃

I could hear the finish line announcer and people cheering.  Every step I took hurt.  I just wanted to be finished.  I willed my legs to turn over faster.  Thankfully the road back to the finish line is downhill so I had momentum to carry me towards the Olympic Oval.  I made the turn back onto Main Street and then into the chute that funnelled you onto the Olympic Oval.  It was lined with people cheering. I remember hearing my friend Liz yell GO PK as I went running along the top of the oval.  I could see the finishing chute.

As I turned the corner, I started smiling and I raised my arms in the air.   What a bloody hard day.  I was tested much more than I thought I'd be.  So much so that I had thrown my original goal of getting on the podium right out the window.

As I came in towards the line, I heard the announcer call my name.  I glanced up at the clock and saw 5:40 something.  Which didn't really mean anything to me because I didn't know when I started.

So happy to be finished! 

As soon as I crossed the line, there was a volunteer that came up to me and asked me if I was ok.  My hamstrings were screaming at me but other than that I was fine.  She walked with me to get my medal and hat and then I got some water and she continued to walk with me to make sure I was ok.  I told her I was fine and then stood off to the side to wait for G.  I figured he wasn't going to be too far behind me and he wasn't.  I went up to him and collected a hug and a kiss.  On our way out we saw a photographer so we had to stop for a pic.  We did the same thing 11 years ago.

My final time:  5:30:14  G's final time:  5:30:44   There was exactly 30 seconds between us.  My run was 1:45 on the nose.  G's multiple porta potty stops on the bike and run slowed him down.  See, peeing in the grass in T2 worked out in my favour!

We saw my friend Liz on our way out of the finishing chute and we hugged and congratulated each other on our races.  She came in at 5:28 and change.  She went off to cheer on some more TTC people and G and I were both feeling a bit hungry so went went off to get some food.  We spent a long time chit chatting with a bunch of other guys that had raced, all of whom rode with Morning Glory, as well as Tara and Liz who joined us shortly after we had sat down.  Finally we were able to go into transition to go and get our things so G and I hobbled over to the entrance.

On our way over, I saw my athlete Keith, who was grinning from ear to ear.  I gave him a big hug and asked him how it went.  We had seen each other on the run course and he was looking really strong when I saw him.  I thought for sure he'd catch me.  He said that was the hardest thing he'd ever done. He raced fairly conservatively for his ability but now that he's gotten one under his belt and he knows what to expect, I suspect he'll push himself harder on the next one.  He was waiting for his girlfriend Grace to finish so he went off to the finish line and G and I went into transition.

I started collecting everything and tossing things into my bag.  I was curious to see where I ended up in my AG so I pulled my phone out and saw 4 texts from my friend Sue, one of which was a pic.   It was a screen grab of my finish time and preliminary ranking.  I saw 3rd out of 174.  Say what??  I couldn't believe it.  I got all choked up and almost started crying.  My goal after Tremblant was to get on the podium in Lake Placid.  With the way my race went, I didn't think that was going to happen but it looks like everyone suffered in the weather.  I may have been slower than I had anticipated,  but so was everyone else.  I ended up 3rd place female in my AG and 17th female overall.  First fastest bike split in my AG and the 4th fastest run.  My how things have changed!  😃

I couldn't have asked for a better end to my season, especially after last year.  I am beyond grateful that I GET to do this crazy sport and that I get to do it with G.  I am truly lucky.

Now it's time to unwind, sleep in a bit more and just move for the enjoyment of moving.

A massive thanks to everyone that has been reading along this year.  I know my writing has been sporadic and I am going to work on improving that over the next few months.

Happy Sunday!

~  Coach PK xo

The Comeback: Mont Tremblant 70.3 Run

We go out in the world and take our chances....
Fate is just weight of circumstances....
That's the way that Lady Luck dances.....

Roll The Bones

I ran into T2 in my cycling shoes and shuffled over to my spot in transition.  I racked my bike, took off my helmet and then took off my shoes.  My feet were actually still damp so I had to dry them off before I could put my socks on.  Even then getting my socks on was a struggle.  In retrospect I should have chosen a different pair of socks but these matched my outfit so of course I had to wear them, ha ha.  It took me a solid minute to get both pairs on as well as my shoes and race belt.  I grabbed my hat, sunglasses and gels and started running.   I put my hat on as I exited T2 and shoved my gels in my pockets, keeping one out and ready to go.  Surprisingly my legs felt ok.  They didn't feel tired.  What was really bothering me was my left glut and upper hamstring.  It hurt.  I felt like the nerve was being rubbed.  I didn't want to try to change my gait because that would really mess with things.  So I plodded on.  My Garmin beeped and I looked down to see 4:39 for the first km.  Whoa.  I didn't feel like I was running 4:39/km.  It felt comfortable.  That was a good thing.

Still a whole lotta upper body twisting happening! 

I spent a lot of time running hills in my training leading up to Tremblant and it totally paid off.  I scampered up the first big climb like it was nothing.  I figured the rollers leading into the village of Tremblant wouldn't pose too much of an issue for me since I had done so much hill work.  I was chugging along, passing people, feeling pretty good, other than the fact I had to pee.  I had to pee at about 60km on the bike but I didn't want to stop and by the time I got onto Duplessis, that sensation went out the window, probably because I was working so hard.  But out on the run, I started to get uncomfortable. I thought perhaps I could run through it but I know that when I have to pee, I usually stop drinking and that wouldn't be a smart thing considering I was only 3km into the run.  So just before I started climbing into the old village, I stopped at a porta potty.  Luckily I didn't have to wait.  As much as I love my one piece tri suit, getting  in and out of it while sweaty is a pain in the ass.  I was in the porta potty for at least a minute, probably closer to a minute and a half.   But once I got out, I felt a million times better and started to pick up the pace again.

I had no issues with the hills leading into the old village and my km splits remained in the 4:40 range (other than the porta potty stop).  I knew that once I got onto the rail path, it was a false flat going down hill on the way out so things were going to feel really easy, which they did.  I settled into an excellent rhythm.  I'd grab water and the occasional gatorade at aid stations but what I really wanted was a coke.  I finally got one at the second aid station on the path.  Ahhhh.  So.  Good.

Since the run course was an out and back, I figured I'd see G so I kept my eyes peeled for him.  I saw a lot of the top age groupers on their way back, including Rob Wheeler, a guy we ride with from time to time.  I saw a few other Zoot athletes out on the course as well - easy to spot in our awesome kits!

I was ticking off the kms fairly comfortably.  I didn't feel like I was pushing too hard.  The pace felt sustainable.  I was figuring my average HR was probably around 155-157.  I don't know that my legs could have gone any faster even if I wanted them to.  I figured at the pace I was running I'd probably come in around 1:42-1:43, if I could sustain it for the entire run.  I finally saw G as I got closer to the 9km mark.  He had made the turnaround and was on his way back.  I'd say there was probably just under 2km that separated us.  He looked like he was running really well.  Old me would have had the speed to catch him for sure.  But, current me did not and wasn't even going to try.

I got to the turnaround and started the trek back.  I was halfway done.  Coming back I watched my pace start to drop a bit.  The sun was out in full force so it was getting a little hot and I was running up hill.  It was slight, but enough that it affected my pace.  I grabbed another water, coke, then gatorade.   I started seeing some familiar faces as a lot of my friends were now on the run.  I saw my friend Lois and I saw Nathalie again - we exchanged high fives and whoohoos, as you do, ha ha.  I had actually managed to catch a couple of women as well.  Once again, I wasn't sure if they were in my AG or not but I passed them both decisively.

At about the 14km mark, I was starting to hurt.  I told myself I only had 7km to go.  35 minutes or so.  My legs were starting to feel it.  I am chalking this up to a few things, mainly my lack of longer runs off the bike.   The next aid station, I stopped and walked through it, grabbing water and coke again.  I made sure not to stop for too long as it hurts like hell to start running again after standing around.  Soon I was at the 16km mark and the suffering was really starting.

So what did I start doing?  I started smiling.  An IG friend of mine had commented on one of my pre race posts and said "Smile every mile".  That stuck with me and when the going got tough, I started to smile.  It seems counter intuitive but honestly, it made me feel better.  Maybe not 100% but it made a difference.

At the 17km aid station, I stopped to grab another gatorade, coke and water.  I opted to take my last gel and instead of running and eating it, I stopped and stood at the aid station.  My legs were feeling it.  I ate the gel, grabbed another water to wash it down and I was off.  I hoped that it would give me enough energy to power through the last 4km because I was really starting to hurt.  My right quad was feeling crampy and my calves were sore.

As soon as I got out of the village, I knew the end was near.  There were spectators peppered along the road leading into the ski village and I smiled at each and every one of them.  I rounded the bend past the swim start and climbed the hill.  There were people walking.  Once again, I had no issue getting up it and I passed a couple more women.  I could hear the DJ and people cheering.  When I got to the bottom of the hill, there were people everywhere.  I started grinning from ear to ear and high-fiving people.  Anyone that had a hand out, I was going to hit it.  I passed the 20km mark and started to pick up the pace.  I also started to get emotional.  There were a few tears shed for sure.  I couldn't believe that I was almost done.   It felt like my first 70.3 all over again.  I caught two more women as I made the turn around the driveway of Hotel Quintessence.   The crowds were insane along here.   I made my way down the through village, right by the same spot I stood cheering last year and got choked up again.  STOP CRYING.   I composed myself as I followed the turn of the finishing chute.  Only a few hundred meters to go.  I ran into the open area just before the finish line and raised my fist in the air and yelled YES with a huge grin plastered on my face.  I glanced up at the clock and saw 5:35 something but that meant nothing to me because I had no idea what time I started at.

I heard the announcer call my name as I came towards the line.  I jogged down the ramp and started walking.  I had stopped my watch when I crossed the line but was so darn happy I was finished, I didn't even bother to look.  I wanted to find G.   I found him right away and I hugged him and started crying again.   I was overcome with emotion.  What a perfect day.   I collected my medal and my finishers hat and we immediately got in line for poutine.  I wasn't messing around.  I was hungry.  It was only then that I looked down at my watch and saw the total time.

5:09:12.  I blurted out "Holy Shit, I don't believe it!" G said You don't believe what?  I told him my time and I got a big hug and a congrats.   He was 5:06:31.  He took 18 minutes off his time from last year!

My official time was 5:09:44.  I didn't start my watch right away when I went into the water and, I stopped my watch by accident on my way out of transition so I lost some seconds there.  My final run time was 1:44:48 and I went from 10th to 6th.

I was positively gobsmacked.  I was hoping a good day would net me a 5:15 or so.  I didn't think I'd manage anything faster than that.   I went into this race with zero expectations in terms of where I'd end up in my AG.  I knew that I was a fairly strong athlete so I figured I'd probably end up in the top 10-15 at least if I didn't have any mechanical issues and depending on who else showed up.   That time got me 6th in my AG.  If I had raced last year and gotten that time, it would have put me in third.  The top 3 women in my AG went sub 5 hours.   That is just plain CRAZY.

I am absolutely thrilled at how the day unfolded.  We had fabulous weather, I remained calm during the swim, I nailed my power numbers, and managed a decent run.  This gives me a good benchmark for things I can work on for Placid.  I was less than two minutes out of 5th place and I know exactly where I lost it.  So, moving forward, I will be working on faster transitions as well as just making sure I get even stronger climbing on my tri bike.  And of course, I will be putting in a bit more speed work on the run, along with continued hill running because like I said yesterday, Lake Placid ain't flat.  That run course is no joke.

I want to give a massive shout out to everyone that wished me luck - THANK YOU!  My awesome health care crew also deserves special mention as they helped to keep me in one piece this year:  Dr.  Peter Lejkowski at Pivot Sports Medicine and my RMT and pal, David Lamy.  And of course, G, without him, I wouldn't be doing this crazy sport.  He introduced me to it all those years ago and I am forever grateful.  Here's to crossing many more finish lines together.

Thanks for reading!

~ Coach PK xo

Merry Christmas Eve!

To say that the last few days have been chaos in the Big Smoke would be an understatement.  Our weather has been all over the place with temperatures rising and then plummeting.  We've been dumped on with snow and now, good old Mother Nature has covered the city in ice.  So needless to say, I've taken my workouts inside.  Yes folks, I hit the 'mill on Saturday for just over 13km and I did it again this morning for another 7km.  That was before the sun came out and melted some of the crap on the roads.  So of course, I HAD to go out for another run.  It would have been a cryin' shame not to.  Words cannot describe how happy that made me.  It may have been -10 but I didn't care.  I was OUTSIDE in the SUNSHINE.  It doesn't get much better than that.  What a fabulous way to spend Christmas Eve day. 

Our neighbourhood was lucky enough to not lose power during or after the storm, thank goodness.  I can't even begin to tell you how grateful I am for that.  It meant that I got to spend my Sunday afternoon like this:

There was a good solid nap involved- I'd been out late every night for the last four nights in a row (say what?!). And of course, a couple of hours of Top Gear watching.  It was so nice to have a lazy Sunday after all the running around and late nights I've had over this past week.  It was also G's birthday and he was happy to spend the afternoon with his feet up in front of the fire.

We don't start our Christmas insanity until tomorrow.  G and I usually have a nice dinner and exchange our gifts tonight.  Tomorrow we go to his sister's place in the morning and open presents with the kids and then we drive to Guelph for dinner with my family.  And more present exchanging.  Then we drive home.  On Boxing Day everyone comes to our place for another feast.  I seriously LOVE this time of year!!!

Merry Christmas to all you folks that follow along.  I hope you all have a wonderful holiday!!

Do you have any Christmas traditions? 

Friday Favourites & My Chocolate Cherry Ice Cream Recipe!

TGIF!  Another weekend is almost here and I couldn't be happier.   It's been a productive week here in B&BT land in all aspects of my life.  I'm getting my training in, work is actually manageable (i.e I'm not a big ball of stress) and I've been eating and sleeping really well.  I think the sleeping has something to do with my new pillow but that will be a separate blog post that will involve a giveaway - wheee!

This week has been a-ma-zing weather wise here in the Big Smoke so that brings me to my first Friday Favourite (try saying *that* 5 times fast).

1)  Running in shorts and a tank top on October 1st, sweating buckets and getting eaten alive by mosquitoes post run.  I can't remember the last time that happened....if ever.   Last nights run was also a warm one.  No tank top but I did wear shorts and a very light weight t-shirt and was soaked when I got back.   I also had a nice frizzy fro from the humidity in the air.  Yes, humidity in October.  Amazing.

2)  Finally catching up on some of my favourite blogs and discovering some new ones!  I loved this post from Ty at Seeking Boston Marathon and this post from Debbie at Live from La Quinta.  Thanks to Debbie's post I've gotten some great blogging tips and discovered some new food blogs that I can't wait to check out further.

3)  Perfecting my chocolate cherry "ice cream".  I am a sucker for ice cream, however it doesn't always play nice with my tummy.  Both on the inside and out, ha ha.  I've been messing around with this for a while, trying to get it right, but it was missing that creamy texture that only real ice cream has.  I finally figured it out.  Well, actually my pal Peter did so I have to give him props for the idea.  Are you ready?  It's AVOCADO.  I don't know why I didn't think of that sooner as I've used avocado for a pudding base before.    The best part about this recipe is that you don't need an ice cream maker.  You don't even have to freeze this, you can eat it straight away.  Unless of course you prefer a firmer texture.  I think this is more like a gelato or soft serve ice cream in terms of texture.  Anyway, here is the recipe for my latest addiction.  I'll be linking up with Kierston over at Candy Fit today too so make sure you stop by her blog to see what she's cooked up for #RecipeFriday.

Chocolate Cherry "Ice Cream"

1 cup of Frozen Sweet Dark Cherries (I use Presidents Choice)  The cherries need to be frozen in order for this to work. 
1/2 of an avocado
2 tbsp of unsweetened almond milk OR if you want it to be really decadent, 2 tbsp of full fat coconut milk (the stuff in the cans!)
1/2 - 2/3 of a scoop of chocolate protein powder (depending on how chocolatey you want it).

You could also try using cocoa powder and a powdered sweetener of your choice.  Too much liquid and the consistency won't be right.

I think this next step is one of the reasons I get a really nice consistency with this.  I use an immersion blender to blend this all up.  I've tried it in a regular blender and it doesn't turn out well with these quantities.  I'd probably have to double it at least to get it to work in a regular blender.  If you are lucky enough to have a Vitamix or a Blendtech it may work well in there but you'll probably have to add ice.

I put everything into my blender cup, press down firmly on the mixture and turn the blender on.  I almost use the blender like a giant spoon and mix everything as I'm blending.  It's almost like it aerates the mixture so it's creamy and smooth, much like a gelato.

If you want to get fancy, you could spoon it out into a bowl, garnish with some chocolate shavings and enjoy.  Or, you could do what I do and eat it right out of the blender container.  One less dish to clean....

 

What were your favourite things about this week?

Triathlon 101: The Run

For me, this is where the race really begins.  This is where I am 100% comfortable.  I think that's probably the case for many first time triathletes as so many of them seem to come from a running background.

This is also the least complicated part of the race.  You don't have to worry about drafting, or wearing a helmet etc.  All you need are your running shoes and a covered up torso and you're ready to go.  You also need to make sure your bib number on visible.  The majority of races in Ontario are held in or around conservation areas so the run course is generally a combination of packed gravel or dirt trail (not anything crazy) and pavement so be prepared to run on a couple of different surfaces.  Normal running shoes are totally fine.  Personally I prefer something that is a bit lighter weight than my normal running shoes.  I wear the Mizuno Wave Riders for my longer training runs and then I'll race short distance stuff in my Saucony Kinvaras. 

My Saucony's with my Lock Laces

 One of the best things you can purchase to make your bike to run transition a whole lot smoother are "race laces", also known as Lock Laces.  I have been using these for years in my triathlon racing shoes.  They allow you to pull your shoes on quickly without having to fiddle worry about tying or untying your shoes.  Pure genius.  I'd say that having these laces in your shoes could probably shave at least 30 seconds off your T2 time.

The bike to run transition usually doesn't require much gear change other than removing your helmet and cycling shoes (if you're wearing them) putting your running shoes on and maybe grabbing a hat or a visor.  I usually wear a visor on the run and I will put that on as I'm on my way out of transition.  It doesn't make sense to stand around and put that on when I could be moving. 

Your legs are going to feel like a sack of hammers when you start running, there's no other way of putting it.  They're going to feel heavy and you're probably going to think why the hell can't I run?  That feeling will go away.  You've just gone from using one set of muscles on the bike to another completely different set of muscles on the run so your legs are going to be confused.   I usually start to feel better at about 3-4 minutes into my run.  Some people can run out of transition full tilt and others take a little while to get going.  It all depends on how much you've practiced running off the bike in your training.  Brick training is key to getting used to the feeling.  The more runs you do off the bike, the quicker your legs will adapt to the change.

Just like on the bike, stay as far to the right as possible so people can pass.  If you are going to pass someone, you don't have to say on your left as most of the time, people can hear you coming but it doesn't hurt to do so either.   There are no penalties for drafting on the run so if it's windy and you can duck behind someone to conserve some energy, by all means do so!  Just be sure to thank them when you pass them.  :) 

Some things you might need for the run:

A hat or a visor:  If it's hot, you'll want the protection.  I use a visor mainly to keep my hair in place but on hot days, I find it much more comfortable than wearing a hat and I don't have to fuss with getting a pony tail through a hole, I just plop it on top of my head, pull it down and I'm good to go.

Sunglasses:  Not an absolute necessity but I like to keep the sun out of my eyes as much as possible so I wear them.

Water and electrolyte beverages are always served on the course so you don't need to bring anything with you, especially if you're racing a short distance.

The most important thing you can bring with you on a the run is a smile.  You're on the last leg of a race and you're that much closer to finishing your first triathlon!  All good reasons to smile!

Next up later on this week:  Transitions!  Tips on how to get out of your wetsuit quickly & how to lay everything out so you're not scrambling.   This post will probably be my first v-log so stay tuned for that!

So You Want to Try a Tri?

I remember watching the Hawaii Ironman years ago and thinking holy cow, this is amazing, I'm not sure I could ever do something like that.  Fast forward about 8 years and lo and behold I found myself toeing the start line of my first Ironman.  I didn't jump right into Ironman though.  I started short(ish) and worked my way up, much like I did with my running.  When I started running my first thought was not "I'm going to do a marathon".  It was "I'm going to do a 5km".  Then it was an 8km, then 10km and well, the rest is history.  Once I tackled the marathon, my goal was to get to Boston.  When I hit that goal in 2003, I thought ok, what next?

Actually, I knew exactly what was next.  I was going to do a triathlon.  I had been dating G for about 6 months when I went to watch him do his first Ironman in 2002.  I got completely caught up in the emotion of the day and vowed that one day I would do an Ironman.  It took me 4 years to wrap my head around it but eventually I did it.  In those 4 years, I did everything from a sprint distance race to a half Ironman.  I actually didn't jump right into triathlon though.  I started my foray into Multisport by doing a few duathlons first because I didn't feel 100% comfortable with my swimming ability.  A duathlon is a three leg race as well but it's only two sports, running and cycling.  The breakdown is run, bike, run.  It may sound easy but truthfully I think they are way harder than triathlons because your legs take a total beating.  At least with a triathlon, you start with the swim which doesn't tax your legs much.

I did a few duathlons and really enjoyed them so I figured I'd stick with this multisport thing for a while.  I found a Masters group to swim with and really concentrated on working on my swim technique.  Eventually I got the courage to sign up for my first triathlon.  I had been training with a bunch of people that were doing Ironman so my rides and my runs were already quite long.  Many of these folks also swam with my Masters group so my swim workouts gradually became longer and longer.  I knew I had the ability and endurance to do a longer race so in the summer of 2004, I opted to do the Muskoka Long Course which was a 2km swim, 55km bike and a 15km run.  It was a bit insane for me to sign up for a race like that as a first one but I didn't know any better and all of my friends were doing it.   The most daunting part for me was the open water swim.  In retrospect, I probably should have signed up for a sprint race (750m swim, 30km bike and 5 - 7.5km run depending).  However, I never really felt like I was in over my head other than in the swim and I think that was just due to anxiety. 

Luckily most race series now offer shorter distance races for folks that just want to try a triathlon to get a feel for it without perhaps having to put in a ton of time training depending on their athletic background.  The two Ontario series, Subaru and Recharge With Milk (also known as Multisport Canada), offer either Try a Tri (Subaru) or Give it a Tri (Recharge).  The distances are usually a 300-400m swim, 10km bike and 2km run.  Easily doable if you have a decent endurance base.  Easily attainable even if you don't.  Like any endurance event, it will require training.  A 300m swim would be 12 laps in a 25m pool.   A 10km bike ride at 20km an hour would take you half an hour and a 2km run maybe 10-15 minutes depending on how your legs feel.  And then there are your transitions:  swim to bike and bike to run.  These count against your race time so the faster you are in transition, the better.  It's essentially free speed if you're quick at them.  I'll address the "art" of the transition in a separate post.

It's easy to get a bit intimidated by all the fancy gear in triathlon.  If you're just going to try the sport out, I don't think there is any need to invest any serious amount of money into it.   My sister did her first triathlon on G's old mountain bike (we put slicks on it instead of the knobby tires), I lent her my wetsuit and a pair of cycling shorts and my bike helmet and she already had a decent pair of running shoes.   Voila, she was good to go. 

In my opinion, these are the essential basics you'll need to do your first triathlon comfortably.

Wetsuit - If you're the slightest bit apprehensive about open water swimming, I would highly recommend looking into renting one.  There are lots of places that rent them nowadays.  They provide buoyancy which comes in handy if you happen to have a panic attack in the middle of a swim (like I've done) and you feel the need to roll over on your back and float for a bit just to calm down.  They also put your body in the most optimal position for swimming so it generally makes swimming a whole lot easier.   The less energy you expend in the swim, the better you'll feel on the bike.

Goggles - Seems like a no brainer but I've seen people try to swim open water without them.  Not easy.   For open water swimming, I recommend something that is tinted.  There's nothing worse than trying to sight a buoy and being blinded by the sun.

Fitted Attire -  If you're going to be putting a wetsuit on, I'd recommend wearing spandex shorts and for women, a fitted tank top underneath.  You're generally not able to change in transition in the shorter distance races.  Well I suppose you can if you don't mind stripping down in public.  I say fitted clothing because once you get on the bike, you're not really going to want to have shorts and a t-shirt flapping around in the wind.  It can be annoying and somewhat uncomfortable, especially since loose shorts tend to ride up your legs.  But, the important thing is to wear what you are comfortable in.  If it flaps in the wind, so be it. 

Bike Helmet - This is mandatory.  You will not be allowed out on the bike course without one.  Beg, borrow or steal one.  Although if you are riding your bike without one, then SHAME ON YOU.

Spare tire & pump or CO2 cartridge and inflator - If you're riding a mountain bike, you won't need the CO2 cartridge / inflator.  But I'd strongly recommend bringing a spare tire & a pump as well as the tools to change a flat.  If you're riding a road bike, chances are you'll need tire levers to get the tire off and you'll need a CO2 cartridge and inflator to fill the new tire back up. You can watch a how to video here.

Good Running Shoes -   Even though you're only running 2, maybe 3km, I think it's important to run in proper running shoes.   Cross trainers and the like will only give you blisters and / or shin splints and that's not fun.

A Smile - Even if it hurts a bit (which I'm sure it will) smiling generally makes you forget you're hurting and there are always photographers out on the race course!
 
 Over the next week, I'll talk about each leg of the race along with the various rules of the sport so if you're planning on trying a tri anytime soon, stay tuned! 

Do you have any other questions or things you want to see addressed in the next few posts?  If so, ask away!!

 

Happy Birthday

It was a blustery October afternoon when I decided it was time to pay her a visit.  It was the day before my big race and I was supposed to be at home relaxing, not walking around in the rain.  But I knew I was running out of time.  My days in that 'hood were numbered.  We were going to be moving on so it was now or never.   I clutched my phone in my hand and kept glancing down at it as I walked around.  I wanted to make sure I had the info right.  


Would she be here I wondered?


It had been 25+ years since I saw her last.   The overwhelming urge to see her again was inexplicable.  I guess I just really needed to know that she was there.  I wandered around for what seemed like an hour.  I was cold.  It was windy and miserable out.  I was getting discouraged.  I must have looked completely lost because a groundskeeper stopped to ask me what I was looking for.  I told him and he pointed me in another direction.  He led the way and gingerly stepped along a path I hadn't really noticed before.  Just as I walked over to him I saw it.

I willed myself not to cry.  At long last.  Here she is.  


I thanked the groundskeeper for his help and waited until he left before I let the tears flow.  I'm not sure why I was so overcome with emotion.  She's been gone for 27 years.  Time may be the great healer but it can also make you realize how much you've missed.   I knelt down, cleaned off the stone and said hello.

Copyright Phaedra Kennedy 2011

Do you know how many times I've run by here looking for you?  You know I think of you often.  I think you'd be really proud of the woman I've become.  And yes, I still love Duran Duran.  I'll be thinking of you tomorrow when I'm out racing.  I know you'll be cheering me on from wherever you are.  I'll be back next week for another visit.

It's two days post race and I'm feeling good.  Almost good enough to lace up my shoes and take one last lap through Mount Pleasant.  The thought is tempting given that by weeks end we will be out of the 'hood an back in the West End.  But I decide that a short walk might be a better option, especially given that I don't know where half of my running stuff is.   It's a gloomy October evening but the weather is not affecting me.  As I turn into the cemetery, a small smile spreads across my lips.  I'm happy because I'm going back to check in on Grandma and wish her Happy Birthday.  

Ruth Miriam Welch:  Born October 18, 1916, Died December 31st, 1984, from breast cancer.  Mother, traveler, avid gardener and one very cool Grandma.