It's Always A Good Time To Start Tri-ing ~ an interview with new triathlete Naomi West

Naomi West is a Couer d'Alene, ID girl who has a taste for adventure, joy, and an all around zest for life.  With a masters degree in communication and leadership studies from Gonzaga University Naomi works for ROW Adventures in their international division managing the North American sales for their Galapagos Lodge trips as well as managing the Antarctica and Patagonia tours.  

She embodies a strength and courage to get out there and experience new adventures.  Recently Naomi decided to take a leap of faith and competed in her first ever triathlon in the Priest Lake Sprint Triathlon.  I was able to meet up with Naomi and ask her a few questions regarding her experience.

Kayla Lloyd (KL): Noami, you just competed in your first ever triathlon.  What did you think of the overall experience?

Naomi West (NW): I loved it! It was a really positive experience. While I have prepared for many things in my life, this was my first experience training for something that I intended to compete in. The length of triathlon I chose was perfect for the time commitment training requires. I incorporated 8-10 hours a week). Typically, I did an hour workout at lunch, and something a little longer on the weekends. So, adding am additional activity a few evenings after work was a manageable thing to include, but not feel completely overwhelmed by.

 

KL: Committing to participating in a triathlon can be fairly daunting for some, what prompted you to sign up for one?

NW: There were a few things. First, I really wanted to take a triathlon selfie. I

mean, c’mon, that is pretty cool. Second, as we will chat about in a minute, I had sustained a rather intense injury and I wanted to have something to focus on. Yet, I wasn’t quite sure what that would be. I was interested in a race of some sorts, but after being in your (Kayla Lloyd’s) presence for a little while, I was totally blown away by what you were doing and I wanted a part of that. I mentioned it to you, and you were super excited about me getting involved, it was contagious. I mentioned it to my husband, Steve Conant, who ultimately helped me train for it, and he was on board right away. After watching my process and race, he is planning on doing the same triathlon next year!

KL: You are just recently recovered from a pretty daunting injury.  What was the significance for you for coming off that injury and be able to say that you were able to complete a triathlon?

NW: Oh man, it is just not fun to get injured. I broke my leg skiing and had to have surgery. Specifically, it was a non-displaced fracture of the tibial plateau, and in the process, my ACL separated from the bone at the point of insertion.  It required a fair amount of hardware to be installed resulting in myself being non-weight bearing for three months. The road to recovery, while challenging at times, has cultivated a desire to be the strongest/best me I can be. I’ve always been active, but I really found a part of myself during the process that enjoys challenging the limits I believed I had reached. 

KL: What was your most and least favorite part about racing?

NW: I really enjoyed how supportive everyone was. There were so many people, both competing and not competing just shouting encouraging phrases. And it was super cool to run across the finish and be met with smiles.

The most challenging thing was the mountain bike section. It was just climbing for what seemed like forever. I would say I found some choice things to mutter. However, I kept going back to my purpose for doing this and tried to strike a balance with being kind to myself and riding up hill.  

KL: Everyone experiences nerves before a big race, what was the one thing you were most worried (or nervous) about in regards to competing in your first triathlon?

NW: I was terrified that I would not finish. However, by the time the actual triathlon came along, I felt SO good from all the training that I was really proud of the journey. I knew that I had prepared for this. The excitement I had going into it was like the night before Christmas as a kid. I was really jazzed about getting out there and competing with myself and challenging myself in this new forum.

KL: In regards to food, as everyone loves how much you can eat while racing and training; did you have a favorite food while you were training and racing?

NW: There were a few things that I really enjoyed. The first that stands out it

Zico chocolate coconut water. Sometimes the promise of a giant glass of that was what drove me to finish strong in the training.

During my races and long training sessions I used caffeinated energy chews, especially on my distance cycling days. And then the Hammer Caffeinated GU. What saved me on race day was the Hammer Endurolytes (E-Caps). After the mountain bike ride, I took two during my transition. Sure enough I got a half mile into my run and my legs just started cramping, I walked for a few minutes, but I knew that the e-caps would start to kick in so I powered through. 

KL: Now that you have completed in your first triathlon are you hooked? Do you

have plans to do more?

NW: YES! I am totally stoked to do more! I am planning to do the Race the River Triathlon as well as a half marathon or longer swim and of course I want to do the Priest Lake Triathlon again. In perhaps two years, I want to consider training for an Olympic. No promises!!! However, after this experience I wouldn't rule it out. 

Thank you to Naomi West for allowing Fun ~ Fit ~ Fast to share her journey.  It will be fun watching her continue to grow and progress as an athlete and follower of a healthy lifestyle.  Way to go Naomi!! 

Two Weeks Till Black Diamond 70.3

With only two weeks till the last triathlon of the season, for myself, and my second 70.3 of the year the Black Diamond Long Course 70.3 is sneaking up on me quickly.

Prior to Age Group Nationals, when I decided to sign up for one more triathlon--especially one more 70.3-- it seemed no big deal.  One more race; of course why wouldn't I??  Now with all the hype and excitement over from nationals I am struggling with the motivation for one more race.

There is a reason most people try to pick the last race of their season as their main event, their big goal, and their "peak" race; because once that main event is over it becomes harder and harder to motivate (or at least I am having a hard time).

I had been training for Nationals for nine months prior to actually racing in it.  Now with it over, I am ready to switch gears.  Ready to not be on a strict training schedule where I feel guilty if I take even a day and stray from it.  

Don't get me wrong I am excited for this upcoming race; I love to race and I am excited to see what I can do in another 70.3 in which I actually know what I am getting myself into.  It is more that the motivation and training excitement is much diminished.  Which in turn has me a little bit nervous to be racing.  

Swimming

With swim practice being over with Team Blaze I have very much slacked off on the swimming aspect of training, as it is my least favorite.  Despite this lack of training and open water swims the couple times a week I have been swimming still feel strong and my stroke appears to still be improving.  Strangely enough I am not worried as much about the swim as prior races; I know that I will get through it.    

Bike

Biking has been going well with a couple of long sixty milers in there complete with head wind and everything.  I believe this is probably the area of the race I am the most nervous for as it is where you spend the most time.  As I am usually at the back of the pack coming out of the swim the bike and the run are where I make up all my time so I am banking on a strong bike.  

Despite only biking once this pas labor day I am praying that my spin classes, and past long hours spent in the saddle will help out in the next two weeks.  

Trying to out run a thunderstorm.  Ended up getting caught in it!

Run

As per usual this is the area I have the least concerns about, as running is something that comes naturally to me.  On top of that I have been very motivated to run and have been putting in some good strong miles.  Now this is a great motivation to have as I am running in my first ever marathon about a month after the Black Diamond 70.3 in hopes to qualify for Boston--meaning I need to get my butt in gear and get some serious miles in!

 It may not be a "big" race but it is an important one as it is supporting the Wounded Warrior Project for Team Blaze Member Brenda Conner Day and I am proud to be racing to help support her and all other affiliated with the Wounded Warrior Project.  So while the jitters, concerns, and nerves are present (as per usual) I am looking forward to the race and no matter what will be happy to have been merely been a part of something so powerful.  

What continues to motivate you to get back out there and keep pushing forward?

2014 Age Group Nationals ~ Olympic Distance

While Milwaukee isn't normally a city I would vote to spend a weekend, with Age Group Nationals taking place there I wouldn't have asked to be anywhere else.  And at 9:18 am I joined 150 other women from the ages of 25-29 in Lake Michigan for the biggest race I had ever been a part of. 

 Friday 08 August 2014

The day before my parents and I met up in Chicago, IL, them from Hood River, OR and myself from Spokane, WA, and made the drive up to Milwaukee.  It was a relief to finally check in at our hotel as it had been a long travel day filled with very early morning flight, small thunderstorm, delayed flights, and lack of food.

The day before a race is always a little hectic and this one was non the different.  With 3700 participants people were everywhere; athletes running around picking up packets, bikers and runners weaving in and out of the crowds, spectators milling around the expo, and officials trying to keep the schedule moving forward.

After packet pick up I donned my new Volt X-Terra sleeveless wetsuit and hopped in the water to check out the swim course.  The water was perfect! At least 70 degrees making my new sleeveless wetsuit the perfect attire.  My dad heard from a local that we were extremely lucky for if the wind had been blowing out of the west instead of the east the water would have been in the mid 50s instead of 70s. 

At that time it was time to get the bike all racked up, which as with many pre-race extravaganzas turned out to be more of a hassle than wanted.  When I went to add air to the tires I discovered that the valve to my back tire had sheered off and while it seemed to be holding air that was not a chance I wanted to take.  So off we go in search of a new tube/the tools in which to change it.  Fortunately one of the bike reps took pity on me and he quickly changed it along with giving my bike a good once over.  Thank goodness otherwise it was going to be a two hour wait, and by that time I was hungry, hot, tired, and I must say relatively cranky.  

 FINALLY!! The bike was all racked up in rack J spot 2683 we could head back to the hotel, whew!

 Saturday 09 August 2014

So for time and your sanity I am going to skip ahead to race day. You don't need to hear about what I had for dinner and the process of scrambling around trying to find everything I had stuffed into my travel bag.

5:45 am and race numbers on!

Despite my wave not going off until 9:18 am we still had to arrive at race site by 7:00 am as transition closed at 7:30 am. This was something new for me as normally once transition closed I was jumping in the water within 15-30 minutes, not two hours.  Once all my gear was set up in transition I walked out and prayed that I hadn't forgotten anything. Now all I could do is wait and watch.

Swim

There was  definite buzz in the air during that long two hour wait.  You could feel the nerves, anxiety, and excitement radiating off the athletes.  After all the hours put into training for this it was time to see if it all paid off and everyone couldn't wait for their turn to see what they were made off, I know I had enough nerves for at least two people.  

At exactly 9:18 am the gun went off and my and 149 other young ladies my age took off in a froth of foam, waves, arms, and legs.  While it wasn't one of the most aggressive or brutal starts it was one of the most difficult starts I had ever been a part of.  People were every where and you could barely see in front of you (made sighting very difficult).  

1500 m never felt so long.  With each stroke I kept wondering if I was ever going to make it to the out ramp and worried that this swim was going to be one of the slowest I had ever done.  As the out ramp came closer I dug a little bit deeper praying that I wasn't as slow as I felt, turns out I had put in my fastest swim to date (which isn't saying much as I still came out of the water 91st).  

Bike

With no clue where I was in the field I struggled my way through T1--could not get my bike shoes on to save my life--and took off for a 26 mile ride.  The bike course was relatively flat with a three mile out and back to the north and then around an 8-9 mile out and back to the south.  When I came back around from the first couple miles and was about to head out for the meat of the race all I remember is my dad yelling at me to "bike faster".  He's such a wonderful cheerleader :)  

So I settled in and pushed as hard as could trying to make up the time I know I needed to make up.  I  kept my eyes on the person in front of me using them to pull me forward.  Each time I passed someone I would search for the next person in front and repeat the process.  

Run

By the time I got off the bike I was on track for my goal time and feeling pretty good.  I took off on the run at a steady 6:32 min mile pace.  At this time it was starting to get very warm and you could feel the sun beating down on your head.  After every aid station I would immediately wish there was another one right after.  I was able to maintain that 6:32 min mile pace for roughly three miles when all of the sudden I hit a wall.  My stomach started to growl, throat was on fire, breathing got ragged, and legs started to feel hungry.  I was feeling the affects of having taken my second GU much earlier than I normally do and was seriously wishing I had another one.  My 6:32 pace dropped to around 7:30 and while I continued to pass people it was at a much slower rate.  After running close to a mile at this much slower rate I told my self to stop being pathetic (my verbiage was much less politically correct) and start running.  

I was able to bring the pace back down to under 7:00 minutes and though I hated every minute of it started picking people off again.  It was a long long run.

With a mile to go the feeling of pain and hurt dissipated and adrenaline kicked in.  It helped that once again my wonderful cheerleader of a father was out at 1 mile to go yelling at me to "Run Faster" and "Pick more people off.  Pass more people."  At least he caused some people to laugh while they were out there, and I must say as always his cheering helped to spur me on.  

I want to say thank you to the guy on my left in the above picture, I don't know who you are but he kept me going in the last 500 m.  In fact at one point I think he even said "come on let's go" as we both raced in to the finish line.  I came in at a time of 2:24 and a 31st Age Group Placing. 

Despite coming in with my fastest time yet I was a little disappointed.  I believed I was able to make the top 25 and qualify for worlds and I was so close.  I needed to shave off two minutes and I would have done so.  I kept thinking to myself two minutes I could have shaved two minutes off, if I hadn't have had that slow mile or if I had pushed a little harder on the bike so many what ifs. 

Then I had to remind myself that I have only been racing for one year.  I have been doing all of the training on my own, making up workouts on my own, forcing myself to get out there and go for long rides by myself, paying for everything, and while I have an amazing support team I have mostly been figuring it out the process on my own.  I also had to realize that I was should be proud of what I had accomplished. I went from 91st place to 31st in a span of two hours.  I worked very hard the past year not only with my training but with work and life.  

Looking back this last year has been a crazy one.  In the past year there has been a lot of change; with moving, starting a new job, finishing some classes, applying and getting denied from physical therapy school, racing, and most importantly meeting the most amazingly wonderful man I could ever dream of.  I am grateful and blessed for the opportunities that I have had and the chance to experience them with the people that I love most.  

My AMAZING family who came out to cheer me on

So if I take a second and actually look at everything that I have accomplished I cannot say that I did not succeed; because in reality I have more than succeeded in the things that are important to me. If 31st is the best place that I ever accomplish then it is the BEST place there could be because I know I gave everything I had and did it with the people that I love.  I have grown and learned every step of the way and that is success.  Where I placed at Nationals is only a number, and while it would have been fantastic to qualify for World's I am not done yet and there is always next year.  So triathlon world you better watch out because I am coming for you.  

I know this was long one and if you made it all the way through it I hope I did not bore you to much. 

Next up for me is the Black Diamond Long Course 70.3 and my first ever marathon in Tri-Cities.  

Did you race this past weekend? How did it go? What is up for you next the rest of the season? 

ChelanMan Olympic triathlon

Despite the 200,000 + acres that are on fire in central Washington 800+ people managed to gather on the shores of Lake Chelan for a fun filled multisport event of running and triathloning known as the CHELANMAN.  

I am not sure that I can tell you if it was nervousness or excitement that I had been feeling the week up to the race; most likely it was mostly  nerves though I was excited to race again. It had been six weeks since I donned my tri-suit and competed.  For most people that six weeks may not seem long however for myself it allowed me to much time to think and over evaluate.  That being said with a mix of uncertainty,  nerves, and excitement I lined up with the other age groupers and waited for the gun to go off.

Brandon and I arrived in Chelan plenty early the night before, as I needed to check in and wanted time to done my wet suit and hop in the water, only to be blessed with screaming winds ripping across the lake.  Despite the white caps rolling in onto shore I shoved myself into my wet suit, tearing a hole in it in the process, and took off for a planned 3/4 mile light swim.  The waves were HUGE.  I am pretty sure I spent more time trying riding the waves than I did swimming.  When one actually broke on top of me, causing me to roll just a little more than enjoyable I decided it was time to turn around--turning 3/4 miles into around 1/4 miles.

RACE DAY

The 5:00 am wake up call came quickly and while on a normal training day I have a hard time getting myself out of bed at that obscene hour race day is something different.  Having racked my bike the night before made it a much faster process getting all the gear packed into the car to head for the race. As we were  not coming back to the room before golfing after the race, yes we played (or rather Brandon and my parents played--I drove the cart) 18 holes of golf after the race, I had to make sure I had everything for the entire day.  

Swim

This was one of the most physical swims I had ever been in.  I am not sure what was in the water but apparently it made for some strong attitude.  Sandwiched between two people I had no choice but to take a beating from the competitor to my left who did not enjoy me being right there.  Finally I was able to maneuver myself a little further ahead and away from swinging arms.  While one of the easiest swims, as the water had calmed down and the water was crystal clear it sure felt like one of the longest.  Despite that I came out of the water in my best positioning to date and I believe one of my fastest times (though that is not something for me to brag about).  

Props to Brandon  Bowker for his awesome photography skills

Bike

One thing I love about triathlons is the setting they are usually in, and Lake Chelan fits the bid.  The pristine lake backed up against the hills made for a gorgeous setting and a perfect place for a bike ride.  The course took us right along the southern edge of the lake for an out and back that boasted some decent hills and flat sections.  At one point I glanced over my right shoulder and was astounded by the beauty that I was surround by; realized how blessed I was to even have a chance to race in places like this.

 With an average rate of 21 mph it was not one of my fastest bikes ever though I sure felt like I was pushing harder than I had pushed in a while.  As per usual I came out of the swim fairly far back place wise and took off in the bike with the goal of picking people off one by one.  I believe I went from the 15th woman to the 8th woman (however in the end the wave start messed up my placing) by the time the 26 miles were over.  

This ride made me realize that I have some serious work to put in on the bike, as I can push hard through around 20 miles and then those last six miles I often get dropped by the people I am chasing. 

Coming down the finish line

Run

Now it was time to do what I do best, RUN!   This is always my favorite part of the race.  As I take off out of transition there is something in me that gets all excited, or as my good friend Cathy likes to put it where "bitches go down".  Apparently at one of my more frustrating races I got this look on my face as I took off on the run that, in her opinion, was a look of "everyone get out of my way I am coming for you!" or rather "time to take some bitches down".  It is true though there is something about pulling out of transition on the run that flips a switch in me; it is my time, it is where it becomes my race and where no one can get in my way.  I guess in saying that excited is not the right word but rather something in me becomes fierce and even more hard than I often can already be.

This run started out fantastic, with around a mile long hill!!! Who doesn't love that?! Luckily it wasn't a steep hill but rather a very very long incline and I was able to keep my average pace of just under 7:00 min/mile.  To bring me through the finish line 1st in my age group by about 20 minutes and 7th overall out of all the women--not a bad day.  

Post race recap--what I need to work on

Transitions: I have yet to master the art of moving quickly through transition.  I am notoriously 30 to 60 seconds slower than the top women.

Maintaining pace during the bike:  While I can maintain for the first 20 miles I always lose it during the last little bit costing me a lot of time and place.

Swim: This is an easy one I just need to get a little faster.  Swimming will never be my best leg however I sure could make it stronger.

What's your favorite portion of a race?  Do you have an area that needs more work?

Any tips for fixing some of my week spots?

Bear Mountain Golf Course

For those of you who do not know my family we are a little bit crazy.  Most people after participating in a race of any sort go out to eat, go get drinks (maybe even one too many), and/or go home and lay on the couch.  My family does things a little differently.  After my race we hung around for awards than went to Starbucks so that I could clean up in the sink (Yes I did wash my hair in the Starbucks sink), grab a coffee and drove out to Bear Mountain Golf Course for our 2:30 tee time.  Yes this may seem a little nuts but let me tell you I wouldn't change it for the world.  

Brandon and I hanging out on the green

My family more often than not gets up at the crack of dawn and drives many many hours just to support me racing, the least I can do is go golfing with them in the afternoon.  If anything the views from the golf course made it 100% worth it.  Bear Mountain Golf Course is something special, with unique holes, wondrous views, little baby deer prancing around on the edges, and in our case 50 mph gusts of wind.  

With a great another great weekend, full of fun, family, memories, and a little bit of hardware, in the books I am putting my sites towards Nationals in three weeks.  Three weeks to fix any issues I have and get ready to lay it all out on the line in Milwaukee!

What has been your favorite race so far this season? Do you have any big ones coming up in the near future?  Let me know about them I would love to hear about your accomplishments!!

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.