Inspiration, motivation, passion, belief, and faith

Challenges come in all shapes and sizes. Sometimes the hardest part about life is finding that inspiration, motivation, passion, belief, or faith to put one foot in front of the other.  Throughout my own journey I have come across, read about, and became friends with those who each have found their own form of inspiration and faith to overcome.  It is through their dedication that I have been able to help find my own inspiration.  It is my pleasure to provide you dreams and dedications of others in the hope that maybe one will resonate and help  you to find your own belief and faith.

BRENDA DAY

Who is she: A Spokane, WA full time working woman who enjoys spending time with her husband and dog.  She may have some small flavors of OCD but she enjoys life with abandon.  Brenda is an active member of her local triathlon club, Team Blaze, competing in triathlons and local running races.   Always there to great you with a smile and a bubbly hello Brenda 

Inspiration: Brenda is inspired by anyone who overcomes a challenge.  The strength and energy the expel from facing their challenges head on and striving to achieve their goals inspires her to constantly set new goals herself.                                                                           

BRANDON BOWKER with Parents

Who is he: Born and raised in Nine Mile Falls, WA Brandon was diagnosed with diabetes at the age of 15.  Looking at food labels, counting carbohydrates, gaining an understanding of the carbohydrate to insulin ratio, and learning how to judge sugar content in non-labeled foods was something that no 15 year old believes they will go through but Brandon vowed to turn it into something positive.  15 years later Brandon continues to strive towards leading a healthy life by playing baseball, basketball, working out at the gym, and finding joy in the small things in life.

Inspiration: "Treat those who are good with goodness, and also treat those who are not good with goodness. Thus goodness is attained. Be honest to those who are honest, and be also honest to those who are not honest. Thus honesty is attained."      --Lao Tzu  In all, Life motivates me! There are no stereotypes in my eyes. Be unique and own it.

DON KARDONG

Who is he: A 1971 graduate from Standford University Don Kardong moved to Spokane in 1974, where he eventually raised his now two grown daughters with wife Bridgid, to begin an elementary  teaching career. From that move forward Don's belief in community spirit and togetherness has been forefront throughout Spokane. After finishing fourth in the 1976 Olympic marathon in Montreal Don founded the all famous Lilac Bloomsday Run through Spokane. Upon opening a retail sporting goods store in downtown Spokane Don left teaching in 1977 and eventually started working as writer for Runner's World magazine for the next 16 years.  While he had put the teaching world behind him Don did not leave the children  behind him serving as executive director for the Children's Museum of Spokane from 2002 to 2004. Currently Don continues to play a major role facilitating community unit, spirit, and belief for the city of Spokane as Race Director for Bloomsday.

Inspiration: "A lot of people seem to think that motivation is a quality that they either do or don't have, and more often than not they say they don't have it. In my experience, though, motivation to stay in shape is more about figuring out where and when you're going to do it, and then treating it  like you would any other appointment, like a visit to the doctor or a business meeting. If you treat your workout as an appointment you have with yourself, rather than as something you'll do "if you have time," you'll be much more likely to stay motivated to do it."

Pat Tyson

Who is he: As the current head coach for Gonzaga University Cross Country and Track and field Pat Tyson (known as coach or merely Tyson to most) believes in passion and shocking the world.  Through his hardworking and motivated mother Tyson learned how to be a self starter at a young age.  He states, "my mother's acceptance of exploration and motivational mentor ship taught me at an early age to be an independent and passionate creator.  Tyson's passion for running arose from his fervor to work and fueled his fire for life.  After running for University of Oregon in college Tyson took a teaching and coaching position in Shoreline, Washington where he continued to run and helped to found Club Northwest, a competitive running club in Western Washington.  Tyson's coaching path has led him from Shoreline to Mead Highschool back to University of Oregon then to University of Kentucky and finally to Gonzaga University where he currently coaches.  Over the years Coach Tyson has inspired many young adults to find their passion and their dream through his unwavering belief in people and the strengths the posses.    

Inspiration:  For Tyson motivation comes from the pure and raw energy you get from the journey of life.  Fueled by his own passion for life Tyson gains inspiration as a coach, teacher, and mentor of others creating their own journey.  "The strength and drive people gain as they move through the journey of life is moving," says Tyson "it is hard not to feed off the pure, raw energy people give off when they push the limits."  All in all Coach Tyson gathers his motivation purely from people; "people are amazing" he says.  

"You can't put a limit on anything. The more you dream, the further you get." --Michael Phelps

Sun, Sand, Waves, and of course a little Training

After participating in two back to back races, Troika Long Distance Triathlon and Moses Lake Olympic Distance triathlon, it was time for a short break and Cabo San Lucas, Baja California seemed like the right place to do it.  Seven days of soaking up the sun, playing in the waves, reading a book by the pool, and enjoying margaritas with friends as the sun went down was just the ticket.  The break forced me to slow down for a minute and let my mind, body, and soul play a little bit of catch up.  By the time I sat down on my beach chair in Cabo I came to the realization that this down time was more necessary than I believed.  Sometimes you do have to slow down in order to catch up.     

While Mexico was a necessary and wonderful break from training, work, and reality both Brandon and I were very ready to jump back into routine by the time seven days were up and with Age Group Nationals quickly getting closer and closer I was feeling antsy to start back up with my training.

Cabo crew 2014

What's next for training?

Despite being back home and antsy to start training I found that I had to ease into it; after spending two weeks race prepping and then a week of traveling my body was not prepared for the shock of high intensity training so quickly.  A couple days of light running, swimming, and some serious lifting had my body back in the routine very quickly.

Swimming

With Lake Couer d'Alene full of Ironman athletes for the upcoming IM CDA June 29, 2014 I got to pretend to be an ironman for an afternoon when I hopped into the lake for my afternoon swim. The atmosphere was electric with anticipation for the race and leaked into my own swim.

The swim still proves to be the most challenging component of a race for me; mostly because I am very slow. I am looking forward to starting back up with swim practice with Team Blaze Spokane to help hone in my technique and hopefully help for my to improve my speed.  I plan to continue with open water swims (OWS) at least one day a week as I have found that they have helped to seriously improve my strength and endurance as well as make me more comfortable in the water.  

Biking

I am excited to ramp up the training for the bike as I believe this is where I can make up a lot of time and help compensate for my poor swimming.  For my first ride back in the saddle I once again fed off the energy radiating from Couer d'Alene and all the ironman athletes which turned out to be helpful due to some seriously slugglish legs.  Hopefully those sluggish legs buff out for Saturday's hill workout. Training on the bike is a totally new concept for me as I have never done more than just go out for rides.  I am shooting in the dark, so many questions floating around in my head, and hoping that what I put into it works in the end.  

What are your favorite bike workouts? 

Do you prefer to train on the road or on a trainer?

Is interval training more beneficial than long tempos?

Running

As always this is my favorite component of racing, training, and just life in general.  I LOVE TO RUN!! yes I know I am little bit crazy, but you kind of have to be in order to finish a triathlon right?  I have not been on a track since I ran my last race for Gonzaga University track and field right before graduation and it is time to step back on one.  Despite being the strongest portion of my race you can always get better and the wonderful training tool of intervals and repeats will do just the trick. YIPPEE!!

Life

Aside from training life is awesome and bringing about some big changes.  I start a new job on Monday for an immunotherapy company where I will be helping to facilitate the transfer of the venom allergy plant from Pennslyvania to Post Falls, ID.  I am very excited for this new opportunity and am continuing going down the path of where ever life takes me. 

July is shaping up to be a very busy month for us with the Hoop Fest, Fourth of July, a wedding, trip home to Hood River to see the parents and do some golfing--hopefully not in the pouring down rain this time, and Chelan Man Olympic Triathlon.  Its a good thing we like to be busy.  

I am looking forward to our crazy crazy summer full of training, traveling, and of course as much fun as possible.  With the Chelan Man and Age Group Nationals on the horizon I could use all the help I could get and would love any advice anyone towards improving your times.  

LOVE LIFE AND NEVER STOP TRI-ING!!

Back to Back Tri's: It's a mental game

Moses Lake Results

Its 8 am on Saturday morning, June 7, 2014, and I am waist deep in murky lake water for the second time in two weeks.  

Being only seven days off of my first Ironman 70.3 race it wasn't nerves creating butterflies in my stomach but lack of knowledge as to whether my legs were going to respond to 26 miles of biking and 6.1 miles of running.  

In the end it did not matter whether or not my legs were tired I merely had to make one of three choices:
            1. Give up
            2. Give in
            3. Give it all ya got
It was a game or as author Tim Galloway puts it "an inner game--that one plays with ones's mind during an athletic even."  

Race day preparation 

Despite just recently having pushed my body to a point it had never been to before I was feeling remarkably good the week after.  While this could be extreme denial I am going to chalk it up to the long hours and dedication I had put in prior to the race.  Trying to rest my legs, which had taken a majority of the beating, I spent most of my time open water swimming and lifting here and there, I even took a night off.  

Triathlon Europe Magazine

The main goal for the week in between was to replenish my massively depleted body systems; I focused on consuming more calories than I am used to.  As I tend to eat a little bit on the light side this was difficult and often made me feel awful but I knew it was necessary.  

Race day: Saturday June 7, 2014

The Moses Lake Olympic distance triathlon is really nothing to brag about; a small venue with around 30-40 women and an equal amount of men. However this was an important and meaningful race for me as a portion of the proceeds went to support the Juvenile Diabetes Research Foundation, a foundation that hits close to home with my amazing, wonderful, and supportive boyfriend who was diagnosed with diabetes at a young age.  I was more than proud to participate and be a part of a race that may help to change the lives of others.

Swim

While the day before had been calm and hot it seemed as though the wind god's decided to bless Moses Lake with a nice stiff breeze.  Battling murky waters, where you couldn't see you hand as it sliced through water in front of you, and waves that sucked you in I still managed to have one of my fastest swim times so far (though the time is nothing to brag about).  

Bike

This is where it became a challenge for me, or rather a game--a mental game. Due to my weakness in the swim portion of a race the bike and run is usually where I make up all my ground.  Today though the legs where just not responding.  While I was still gaining on people, as well as passing, I could just feel the lack of power and spunk with each peddle stroke. For the first time a woman passed me on the bike and at that very moment I had a choice to make: 

            1. Give up

            2. Give in to the discomfort

            3. Give it all ya got

Leaving T1 with my bike

As it is not my nature to follow the above choices one and two instinctively my brain started telling me to PUSH IT.  At this point I must say I talked to myself each and every peddle stroke.  While I did not catch the girl that passed me on the bike (I later passed her on the run) I gave it everything I had in order to keep her in my sights.   With each muscle fiber screaming at me to give in I was forced to dig deep into an emotional and mental part of my soul to keep pushing that peddle down. 

Run

Normally, I enter T2 with a purpose and a lot of energy--this time I entered feeling bummed out and like I was getting my ass handed to me.  At this point I must give a huge thanks to Brandon Bowker who's unwavering support and belief in my abilities helped to propel me though the 6.1 mile run.  Changing into my shoes with Brandon giving me race stats and updates reminded me that I am still in it and still a race to finish.  Those first three miles were the least fun I have ever had running, and I am the girl who finishes a 20 miler with a smile on her face.  Everything hurt and my brain started having a harder and harder time telling my muscles to continue firing.  Reaching the half point turn around I realized that I was on track to break the illusive 2 hours and 30 minutes mark

(something I had been striving for all year).  That revelation was the turning

point; mentally, physically, and emotionally something clicked and the power came back.  Negative splitting the last 3 miles I crossed the finish line at 2 hours and 26 minutes giving me a six minute personal best and a 1st Age Group Placing.

Mental Game

Some unknown author said it best:

"If it doesn't challenge you, it doesn't change you."

Having the courage to push past adversity, challenges, and obstacles is what creates change.  Saturday's race was a challenge for me.  I was forced to be a lot more mentally tough, instead of relying on whatever natural ability I have.

It would have been very easy for me to just give in to my legs and coast my way through race but that wouldn't have been who I am.  Choosing to give it everything I had not only paid off in monetary value with me taking 1st but reminded me that I am strong and can do this. 

I learned a lot from this race, even if it was a small venue.  I gained first hand knowledge of how powerful the brain is over the human body. How belief and faith in one's self can make a difference.  That giving it everything you got is 100 times more rewarding than giving in to the pain and just making it through.  

  

  

Troika 70.3: Ironman administrative body of 70.3 miles

THE 34th TROIKA LONG DISTANCE TRIATHLON

An administrative body of three or more simply a group of three the Russian derivative Troika embodies the swim bike run trifecta that is the sport of triathlons. The 34th annual Medical Lake Troika Long Distance triathlon was my first attempt at the long distance course of the Ironman 70.3.

On Saturday May 31, 2014 at 8:05 am I hoped into the murky lake waters of Medical Lake for my first attempt at the IM 70.3 distance.  For the past year my focus had been on the Olympic distance as Age Group National Championships  continues to steadily loom in the distance.  


Yet there I was on Saturday May 31st with butterflies in my throat and my family taking pictures behind me.  Due to it being my first one I had no clue what I was getting into and merely prayed that I would cross the finish line in one piece.

My Goals going into the race

Me and my number one supporter: Brandon

1. Finish the 1.2 mile swim in 45 mins
2. Successfully get out of my wetsuit without falling over myself
3. Make up time in the bike by completing it in 3 hrs
4. Maintain/do whatever I could to make it through the run
5. Finish the race in 5 hrs 45 mins

The Swim

Swimming is not my strong suit.  It seems as though whatever I do I end up in the back of the pack and after previously barely finishing 1500m at HITS in Napa Valley in under 35 mins I realistically did not expect much out of the swim.  I merely put my head down and kept my eyes on the yellow caps in front me, next thing I know I am emerging from the water, ripping my wetsuit off (succeed in not tripping over it) and hearing the timer yell out 38 mins.  My fastest swim time ever!  I guess the last month of open water swimming in the 50 degree ice cold water of Lake Couer d'Alene paid off.

The Bike

Despite coming in with my fastest time yet I was still in the back third of the pack and knew I needed to really push it in order to gain during the bike.  One of the biggest struggle during races for me is eating.  I either forget or can barely stomach whatever I try to force down.  It is something I have been working on and when I heard my stomach grumble I was forced to choke down a chocolate GU and rip into my Probar Bolt chews.  I am not 100% sure what went through my head while on the bike I merely put my eyes on the person in front of me and kept my legs moving until I passed them and repeated the process.  

Coming into the dismount I saw my dad and sister standing on the corner, as my family had gotten up at 2:00 am to make the 5 hour drive from Hood River, OR to come watch, and my dad yelled at me that there were only 8 women in front of me. 

The Run

Big thank you to the Bowker and Lloyd family
for all their support

So now it was time for me to do what I do best, time to take charge of the third and final group of three: the 13.1 mile run.  Putting one foot in front of the other I tried to shake out the ache from my hip flexors and quads and took off down the three loop course around Medical Lake all the while hearing my dad's words in my head: "only 8 women in front of you, go after them Kayla." So thats what I did.  Averaging 8:14-8:30 min miles I slowly but surely went after every racer out there.  It didn't matter if they were a man or women I was going to over take them.  Upon rounding the corner at after lap two and having caught three women putting myself into 5th place I came to the realization that I was going to break 5 hrs and 30 mins.  

The final push

At this point I was hungry, dehydrated, and my knees and ankles were screaming at me; all I could think about was wanting to be done.  Not really thinking I just kept putting one foot in front of the other and urging myself to continue doing so a little faster each time.  With a mile to go I was averaging 8 min flat per mile pace and begging myself to keep going to the end, then all of the sudden the finish line appeared and the announcer yelled my name and I crossed with a time of 5 hrs and 13 mins way under the goal I had set for myself.

Learning Curve

Each race provides you with the opportunity to learn and grow.  Participating in my first IM 70.3 really afforded me a chance to take a step back and find my strengths and weaknesses.  While it is not the distance I am going to be focusing on for the rest of the season it really helped me to get a better gauge of what I need to do in order to prepare for Nationals in the Olympic distance.

1st, 2nd, 3rd place award ceremony

Goals for summer training

Speed, Speed, and more Speed.  It is time to increase my power and force output, across all disciplines, which in turn will increase my speed.  So how will I go about this?

1. Introduce more interval, and lactic threshold workouts into my running program
2. Similarly introduce tempo, interval, and lactic threshold workouts into my biking program
3. Continue with brick sessions
4. Utilize swim practice offered by Team Blaze in order to help build strength in my swimming
5. Get a better understanding of fueling and nutrition for training and racing.

Participating in the IM 70.3 taught me that despite being an individual sport being a triathlete wouldn't be possible without the support, care, and love you receive from your family, friends, and fellow athletes.  The journey isn't one that you can do on your own it takes a village and a team.  I am blessed to have such a caring family, friends, and boyfriend who's belief in myself has taught me that I have the strength to keep pushing the limits.  

Being new to the triathlon circuit I am still learning a lot; how to fuel my body properly, train most effectively, and my biggest obstacle when to rest.  The process has been a blessed and amazing one so far and I look forward to what the rest of this season and future seasons has to offer.