Just Keep Running ~ Just Keep Running

When I signed up for the Tri-Cities marathon (coming up in a couple weeks) I remember thinking "oh ya I've got this!" I've always been a runner and with spending the last year triathlon training I figured it would actually be easy to transition from triathlon training to marathon training; I mean come on it is only one event so much easier than training for three!!  

Now don't get me wrong I am very realistic about the challenges that occur with running especially with running a marathon:

• Running 26.2 miles is a very long ways,
• Managing nutrition,
• Finding the time to train via long runs,
• Bowel issues (because we all know how kind running is to our GI tract),
• Blisters,
• Sore legs, feet, neck, arms, and various other body parts,
• Getting bored after a couple miles and realizing you still have at least ten miles to go...

I love to run and I could still give you a list a million times longer than the few I just gave you.  In truth I was excited to start my marathon training and despite being a bit nervous I am still excited to run the race.  Running is a healing tool for me and the last couple of weeks have been recriminating; just having to focus on one event and it being the one that I find the most joy from.   Now the big question is whether or not I am prepared??

16 miles of treadmill running while on the road for work

While I am a little unsure as to whether I am prepared enough to run my first marathon (the longest run I have been on is 18 miles) I am very excited to participate not only because I believe every runner should experience the energy of running a marathon but also because my parents are going to be running as well.  They are going to relay the marathon with each of them running a half; their rationale being that it would force them to run.  I must brag for just a minute about my parents as they are amazing.  Both work 50 to 60 hours a week and still find time to run, bike, ski, golf (sometimes two of these activities in the same day!) all while supporting my sister and myself in whatever crazy adventure we are on at the time.  I am truly blessed and excited to have them running in the race with me.  

As those of you who follow my articles know I am a strong believer in having goals for yourself and this time is no exception:

My first overall goal is to just finish the marathon. :) 26.2 miles is no small feat and those of you who have completed one know that it isn't always easy no matter how good of a runner you are.

Next I am striving to finish the marathon in under 3 hours and 30 minutes.  Finishing under this time would qualify me for the Boston Marathon a race I have always wanted to compete in.

Secondly, I plan to run a smart race.  For me that means not starting out to fast and remembering to keep my nutrition on par. I have a tendency to one start out way to fast and two not consume any calories during my long workouts and bonk near the end.  

Lastly, I want to remember why I run and that when I am out there on the road it is just me and the road so go out there and have fun!!  

I have one more week of long running with the hope of getting 15 miles in on Saturday and 18 to 20 in on Sunday and then taper off into the 26th of October where I will step up to the start line of my first marathon!!  

What races do you have coming up?  Any advice for a novice marathon runner?  What training plans do you follow for preparing for your race?

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!!

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.