Rev 3 Florida Blows into Venice Beach

My last race leading up to IM Cozumel!

My few weeks leading up to Ironman were hectic to say the least.

I had finished up a series of 3 half Iron distance races in 4 weeks. The last one of the three being Rev 3 Florida! As this was right around the time that Hurricane Sandy hit I came back to devastation back home and I never actually got to write my race report.

As this race was the last of the Rev 3 series and really quite a gem I simply need to share my experience there before I can move onto IM COZ!

I arrived in Venice Beach FL on the Friday of race week. Sadly my bike did not arrive with me. This was the start of an unforseen 3 weeks of trying times and stress!

 Without a bike I continued to go ahead and proceed with race preparations.   I drove though the charming town seaside town to swim but the ocean at the beach was really kicking up some waves as hurricane Sandy was approaching and I knew the possibility of a cancelled swim race day was high. Instead I found a nice YMCA right by the highway a few minutes from where I was staying. It was wonderful to get an outdoor swim  after the cooler temps back home! 

Thankfully after many calls to United I found my bike in Las Vegas Sat morning and I urged them to get it on a plane as fast as possible. It arrived just before bedtime the night before the race!

Race morning they made the very smart call to cancel the pro swim as the currents were way to strong. I was relieved as I was not looking forward to the mosh pit of angry waves but with the new run/bike/run course I knew it was going to change the race a bit. 

The girls went out very fast. 5.15/5.30 pace and I was working hard. Thankfully it was only 1.5 miles and soon enough we were rushing into T1. I was 15 sec off the back of a main group of girls. I pushed hard on the bike. It was going to be a very windy 56 mile loop.

I managed to quickly catch and pass a few of the girls. With a strong tailwind and a pancake flat course we were flying and averaging 26/27 miles an hour. Somehow about 25 miles in we all ended up in a group  but the stagger rule kept things fair. Unfortunately the road was not closed to traffic and on a turn I followed a car not realizing that it was a U turn not a left turn.  I went left and followed the car and everyone behind made the turn. I had gone into a one lane one way road and had to follow it until I could turn around. But that point I had lost the pack of girls and about 1 minute.  So I headed back into the wind pushing really hard trying to catch back up. 

I finished the bike off in 11th close to the girls but I had put down my biggest power of the year and paid for it on the run. My run had been improving every race and I was hoping to run strong off the bike. But the heat and wind and fatigue made me feel like I had lead in my legs. So I just  put my head down and got the race done! I got a 40 min post race run in which was a good quality effort in my build for IM COZ.

Highlight of the race were the Rev 3 crew. As it was just pre Halloween they were all in costume cheering loudly and really cracked me up on the course.  Their is no greater race series for feel good fun than with this group.  I am always proud to be representing them!!

After the race, the reality hit that I would not be getting home for a few more days as all flights were being cancelled. This was really tough as the eye of Hurricane Sandy was going to  be hitting the Jersey Shore and I would  not be there with my family. Our house is surrounded by water and they called for a mandatory evacuation. All I could do was watch from afar and wait for the storm to pass to see what kind of devastation was left behind. I stayed glued to the tv really quite sick to my stomach.

Our boardwalks all broken up!

When I finally got home it was like a war zone. The Jersey Shore was destroyed. Our home was spared but many friends and neighbors lost there homes. I just could not validate training when so many people needed help. So Coach Jesse gave me some time off to help friends and even when I went back to training I felt guilt and a lack of energy. With no power the pools were closed, roads blocked, trees down, power lines all over the roads.  Biking and running was not easy.
 In the mean time my daughter had got pneumonia, my husband was sick, the schools were closed... people were getting sick from all the dampness around and I was feeling really run down.

The remainder of my rides would be on the trainer going into Coz.

I contemplated just not even racing Ironman and calling it a season. The desire was not there.

I was overwhelmed by the support from all        over the world who were concerned for myself and my family during this time. Thank you!!

Sydney looking at the dock now missing!

Recover,Train, Race, Repeat...

Racing, racing, racing my way back into shape, is my motto for October!

Three half distance races in 4 weeks! Pocono's 70.3, Rev 3 Anderson and Rev 3 Florida.

After my nice little 2-3 week vacation after IM NYC I was left not only feeling unfit, but still with a few nagging issues.  My achilles had been acting up since IMLP and IMNYC had not helped the problem. I also seemed to have done something to really aggravate my sacral muscles.  Probably too much time spent sitting behind the computer..lol.  I was carrying a few extra pounds due to my coach giving me the green light to eat as much ice cream and pretty much anything I wanted!

Running was brought down to the bare minimum with quite a few water running days in there.  Training times were slow and my runs were all trail runs. The goal for me was just to be happy to get through them without my achilles getting worse.  My awesome ART practitioner Liz Perez strongly suggested no racing and limited training for me for a while but we both knew I was going to stick to the plan. So with one real week of running under my belt and some descent but painful bikes (none spent in the aerobars) I headed for the Pocono's 70.3.

It was cold, and the morning of the race I texted Coach Kropelnicki saying my achilles was really hurting. The cold seems to tighten it up really badly. He assured me, just as he had done before IM NYC, that I would be ok. The achilles would warm up and by the run I would be fine! He once again was right.  I was able to run, I was able to bike and I had a good swim thanks to a REALLY short course giving me my second fastest 70.3 swim split ever of 24min. I think I recorded a little faster in Panama 70.3 this year with a 22 with the help of a super strong current!  The bike was really hard for me and the run I had one speed...slow! But I was happy to be out racing, especially so close to home,  so I just rolled with the 10th place result!

I recovered, I trained, I tapered and this weekend 10 days later I headed down to Rev 3 Anderson.  I was very excited as I have missed the Rev crew and the feel good atmosphere of these races.
I welcomed the first class event that Rev 3 puts on!

I like catching up with everyone and seeing all the familiar faces around. Anderson was charming and the Southerner's were "darling"! I was excited to race! I had realistic expectations. My goals were A) See a small improvement in fitness B) Get through the run without achilles issues C) Have fun!

I am happy to report that all of these happened.

The swim was in a calm lake. It was a wetsuit swim and my sprinting efforts in the pool seemed to have been paying off and I managed to stay with the lead group for about 300m. Then the uber swimmers swam off and left me stuck in no mans land.

 I was completely on my own finishing up 2 -3 min behind the lead pack and 2-3 minutes in front of the slower girls.  Unfortunately this time difference is huge...when your lead pack is in a group and its so hard to try catch them. Especially when they are all strong bikers too. So I put my head down and and tried to stay mentally focused. The roads were quiet and at one point I was so focused on my power that when a car passed I forgot to check for a marker and I thought I had missed a turn. Now I had driven the course the day before but if you miss a turn out there on these farm lands you are done! I soft peddled for what seemed like 5 minute losing power and wandering if I should turn around. Just then to my relief the video guys pulled up to me on the bike. They laughed as I immedietly sat up and said "Did I miss the turn?".

When you are out alone for 2 hours on quiet country roads it really starts to feel like a training day. It's just you against your power meter. Thankfully I had a few pro's husbands out there so I always knew the girls were coming and Erin Spitler's husband Rob was so kind as to give me a split that I was catching up to the girl in front of me. First two minutes, then 1 minute and then I could see her . By the end of the bike I had caught her and we ran into transition together.  I was happy as this was a more solid bike with higher power numbers than in the Pocono's.

The run was hilly and coach Jesse wanted me to push harder than the previous race. But I started to feel my chest close and my heart rate was going crazy. It was recording numbers in the 180's and 190's and while my garmin had to be wrong  I was forced to back it down. My 6.30 pace slowed to 7 minute pace and after 3 miles I was feeling under control again.

 I had to settle for a run that was consistent but average. It was really nice to have some pro girls around to keep me pushing on the run. I just wish I could have found an extra gear. But with no running speed work in probably 5 months...that's all I had. I was happy with the small improvement from two weeks ago and I look forward to hopefully being able to push even a little harder in 2 weeks at the Rev 3 Florida!

So for now, back to recover, train and for this next race a very short taper.
A couple thanks go to Rev 3 for a fantastic race from beginning to end!

The lovely Erin Spitler! A big thanks to her husband Rob for these awesome shots!

 Big thanks to Dr Laurie Glasser for getting me a few sessions with her EPAT machine.  A revolutionary new machine that heals based on pulse activation therapy. This machine is the bomb. If you want to see quick results this is the way to go. It take 6-10 minutes...shockwaves/pulses are sent to the worst part of the injury and it causes inflammation, circulation and an expedited recovery process in as little as one treatment. After each of the weekly treatments I had I would feel no pain for the next few days. If I was able to rest this achilles issue would have probably been healed alot quicker.  I am so impressed with this new technology! For more info about this machine go to www.curamedix.com or if in NJ make an appointment to see the wonderful Dr Glasser at ORTHOPAEDIC INSTITUTE OF NJ! 

A character building kind of day!

So with all the racing going on this weekend I am definitely feeling a little left out! So what better time than to write a quick blog on whats been happening in my life! I see I am getting a lot of views to my blog from Ohio! Sad to say that even though I am on the race list I will not be competing in the Rev 3 Cedar Point Full tomorrow! My body is just not ready...plain and simple!

 I completed the double IM...IMLP and IMNYC within 3 weeks of each other. The 2 weeks post race were very easy. One week of catching up on a lot of things that had been put on the back burner for months and 2 weeks of enjoying summer with one of my best friends from London and her family. My heavy training days were replaced by easy bike rides, long walks

 through NYC, paddle boarding and catching waves. Every night seemed to end around 12pm and I don't even think I woke up before 8 am. Yes, this was not ideal recovery regime but it was fun for sure and after a jam packed racing season this was a welcome break. On the 3rd week I started itching to get back into some sort of a routine. My achilles had been quite calm the inactive weeks post IM but was now acting up, and on a trip to  NYC I went for a run in Central Park that turned into 1hr 20 run. I  ended up walking in a little pain after. Coach Jesse and I agreed I would take a full 10 days off running to nip this before it began an injury.

Doing two IM back to back is hard on the body and my body definitely was not happy. On my weeks off I also proceeded to jump off  my paddleboard before I was going to get slammed by a wave ...the result was my back and sacral muscles  really tightened up. So hence instead of feeling rested I have been feeling a little beat up!

With that been said today was my first long ride since IMNYC. Actually it was yesterday but I opted to forgo my long ride for a much needed trip to Dr Liz...my ART and chiro extraordinaire!
She strongly suggested that a long ride would not help my tight back and after today I can say she was 100% correct!

Nevertheless I was excited to get back at it! I love riding long and after a week of riding everyday in the rain the projected forecast was SUNNY and HOT!
I was on the road at 6.30. It looked a little dark but nevertheless sunglasses on I was ready to rock the ride. By 7.30 I had picked up my friend Christine and we both were happy and commented how beautiful it was out. By 7.45 it was looking even darker and I commented that I did not think it was meant to rain but it was looking an awful lot like rain again. By 8am it was drizzling. We were pumped saying the rain felt good as it was nice and warm. By 8.15 it was pouring!!! We stopped at 8.30 at our usual pit stop. We were soaked! We stuck around pondering our situation...40 miles out and soaked to the bone.I asked Christine if she wanted to head home and she said she was up for anything! Love that Christine! She threw her drenched socks away and I let out the Quote of the day " Well these bikes aren't going to ride themselves" Lets get rolling!! We stared at a little blue patch in the sky and the rain seemed to be tapering off.
We decided to keep heading out further. Heck we were wet already! We were a minute into the ride and sure enough the rain let out even harder! It hurt our eyes and we laughed so hard! I yelled its a straight road for the next 5 miles ...no need to look up!  Days like these are a true reflection on your character. How you handle things when they don't go your way. Well we were champs!! Not only did we ride but we pushed the pace in the rain and puddles....laughing and making jokes all the way!  We passed a guy who was moping in the rain...you could just see how miserable he was...he looked fit and capable of riding with us..but the rain had got to his head and he let us go. Three hours into the ride and I was starting to really feeling my tight back and glutes. The wet conditions and clothes were not helping. Our second pit stop of the day would be just for the sole purpose of me needing to stretch. I found a bunch of crates and I lay down. Christine...who is a personal trainer was up for helping me loosen my glute. She started sticking her elbow in my glute. My response made us laugh so hard! We must have been a sight as two old men came wandering up asking if we were ok? Did we need help..? Had I crashed? We explained that I had a cramp and figured we best get going. The elbow trick had helped and the rain had passed. Things were looking up.  We pushed back home. With the passing rain  and the sun that had come out so too came the wind. I joked to Christine that I would drop her at home and my last hour would be directly into a 20mph headwind. Well guess what! Thats exactly what happened! Work all the way. My glute was still holding strong but my back now was so tight. I had to pull over half an hour away from home. To anyone that saw me doing yoga poses on the side of the street on Allaire Rd....this was essential for me to get home!
So 5.22 hours later I rolled in and ever since then I have gone from medicine ball to tennis ball to foam roller  and now I sit and type this blog up with a massager  on my back!

Its good to be back...but looking forward to to getting strong again!

Lifetime friendships!

Cindy and I at Blue Man Group

The NYC Ironman girls! Celebrating our finishers!

Christine...always with a smile!

IMNYC Race Report and Course Review...Thumbs Up from me!!! ( but some changes would be good!)

This was to be my third and best IM in 15 weeks. Ironman South Africa end of April (10.30hrs 10th place), IM Lake Placid( 10.08hrs 3rd place) end of July and then IM NYC (9.48hrs 9th place)! A hefty load but one I felt I could handle and more importantly Coach Jesse agreed to it...
I believe IMSA with 35plus mph winds and torrential rain on top of hills and a rough ocean swim was ALOT tougher than NYC. Then IMLP is no joke either! The bike course is very hard and then a hilly run course after! Mentally having done both those races helped me to put into perspective the toughness of IM NYC! Yes it was tough but there are much tougher IM races and worse conditions out there!

IMNYC was put on my schedule early in the season. I knew I had to be a part of it!  The excitement of a first time local Ironman race and knowing so many friends from NJ that were signing up.  I wanted to share that day with them and I did not want to miss out on all the fun!

For those that were curious as to how I handled the weeks between IMLP and IMNYC.
 I got back to training the very next day. Week 1 being very light activity/week 2 was a bigger week with a solid big training day the weekend before IMNYC. That day included a 100 miler on 9w in 100 degrees and a short run to see the run course and a hard swim.
I have to say that ride might have been a little more than I can handle as I felt it for days later. The heat really takes alot out of you. Seeing how hilly the run was I was also in shock and started to get a bit nervous as my achilles had been acting up pre and post IMLP.
But after that big training day (7.30 hours in 100 degree's one week before IMNYC) I felt I could handle NY . The last week I just spent doing some very easy taper workouts and taking care of my achilles getting massages/graston/ART and PT! I have to thank my good friend and PT of 15 years Jimmy Smith of Crest Physical Therapy for getting me in right away and getting me back moving pain free. Also to Coach Jesse for reassuring me that I was not going to do any major damage to it racing!!!

Race week I felt calm and ready for whatever the day was going to bring. I arrived in the city on Thursday for the pro meeting. The pier was buzzing with excitement and energy and the big pro field was like a reunion to me.  Coach Jesse had traveled in from Boston which is always is good for last minute questions!

The logisitics of the course were going to be tricky but I thought that the IM crew addressed most issues pretty well! (Despite all the abuse the race is getting!) I was actually so impressed with how smooth everything seemed to run leading up to and on race day!

 I was so calm and relaxed before the race and had the best 10 hours of sleep 2 nights before. That is always HUGE! I could not actually believe that I was actually going to be doing another IM though so soon! I felt like I was just going through the motions of race preperations.

Race morning arrived as it always does!

Coach Jesse, Pedro Gomes and I headed down to the ferry with plenty of time to spare. My excitement level was still around a 3 and I actually thought about how after not sleeping I could fall asleep on that ride over to transition. Once in transition I was so happy it was not raining like the previous day!  Before I knew it it was time to head to the next ferry that would take us to the barge for the swim start. That ferry ride took forever and my excitement started to pick up a notch. Everything was going as planned!!!
Once on the barge I really was excited to get the swim going! The water looked calm and as the sun peeked through over the buildings I took a deep breath and prayed that I had the best day that I could possibly have given the fact that I had just asked for that very same thing 20 days ago!

The cannon fired and the pro women were off! I had Hillary Biscay to the left of me and Dede Griesbauer to the right...both fantastic swimmers!  I was relieved that I had practiced my dive a few days before and my goggles held secure....The first few seconds were hectic as usual with arms getting hit as we had all squeezed so close together. I could not feel a big current and I reminded myself to kick hard as we were not allowed to wear wetsuits. I could not feel a current until about 20 minutes into the swim and only if I stayed wide. Then there were parts where I really felt the push of the water and I got into a nice rythem just staying in front of a few girls and working hard. I think my heart rate is always highest on the swim. I thought the swim went pretty quick but I did not get a chance to see the clock exiting the water. The pros seemed to swim at least 10-13 minutes faster and age groupers swimming almost 20 minutes faster with wetsuits and the current that kept picking up! Incredible! This is a most do race for anyone who does not enjoy the swim portion!

Swim: Despite swimming in more sewage than the Hudson normally might have...I give the swim a thumbs up!!!
I felt happy to be exiting the swim and smiled big for Dave Erickson from IM who was probably laughing at me as I had half the Hudson on my face still! Ewww and I know I defintely took a few gulps of that disgusting water while swimming too!  Whenever the helicopter would hover over it would churn up the water which made for rough breathing and lots of unnecessary water consumption! Thankfully I never felt sick!

As I headed out through T1 and up the steep hill I was ecstatic when Coach Jesse said I was only 4 min off the lead and in a good spot... I was in 15th place.

I was trying to ride with the girls I had come out of the water. Not an easy task when your coach tells you to chill and all the girls are flying like they are racing an Oly distance. Early into the ride I hit a bump and my aero bottle holder snapped dropping my aero bottle onto my wheel. I had to keep adjusting it the whole ride which became really annoying near the end of the ride as it no longer wanted to co-operarte and I had to ride holding it up off the wheel. But I was not going to let that bother me at all!!! I rode and was happy.  Three small groups passed me in the race with pro girls in them. I do believe that was the difference between me placing 9th or placing Top 5-8!! Sitting 10m back is always easier than riding solo and its good to have people to push you!
But my legs felt the long ride from the week before and  IMLP and the watts were hard to hold especially on the way home!. I just settled in and rode to the best of my ability pretty much solo.  I really felt the headwind on the last loop home and wished I had a carrot to follow or push me. The day had really heated up and I was a little concerned that I had not got enough liquid in.
I had not managed to pee in 5 hours and I had run out of all Power gels with an hour to go!

My opinion of the bike course????  I thought it was pretty easy...I definitely would have liked to have seen more spectators as it was a little boring... Big thanks to Coach Jesse who hiked up a bushy mountain (almost getting arrested..lol) to come see us for a second on the bike course. That meant a lot....having him there for that second really did make a difference!!!)

I think if they switched this race to 9W that runs parallel to Pallisades park the course would be so much more fun!  The 9w route has 2x the amounts of climbs and if we could actually go up Bear mountain that would be even more challenging...We could ride one loop then..



So after many bottles of Power Bar Sports drink, Power Bar bars and Power Bar gels fueling me I headed back into transition! I was feeling pretty good still despite not being able to hold the watts I usually ride at...

I ran into T2 tent and was surprised to see 2 pro girls still in there. I exited out so fast and saw, but mostly heard many friends yelling for me!! Coach Jesse was there on the big climb to tell me that it was hot! Thanks Jesse as if I had not realized!!! But he actually scared me into running the first out section really easy. Forcing a half a banana down and a much needed PowerBar Double Latte gel in. These things are like gold at this time of the race!
 My achilles was holding up and I was so relieved about that!!! Thanks Pearl Izumi for keeping my feet blister free and happy!  
 The first loop ticked by so fast. Despite a quick bathroom stop where one of the girls that had been in  T2 passed me! Ahhhhh! But I managed to pass a few more girls on the run and I was running well and loving every minute. The hills did not phase me...sure they were hard and it was hot but I was just SO happy to be feeling strong! It wasn't my fastest run...but it was SOLID!!!  That was all I could ask of my body....
I am getting goose bumps right now writing this as I was so excited to be seeing so many friends out there on the course. There was Laura, Maggie,Monica...3 Jersey girls that were all looking strong! My training buddy Steve who I yelled at for walking when he shouldn't have been. Scotty Du and Tim. I saw so many FB friends!  The other pro girls were inspiring me...Mary Beth Ellis, Amy Marsh, Rebecca Keat and Sarah Pimpiano who were having killer races! I was happy for them too! The was Hectar Picard, Brian Boyle and Chris Cleary all inspirational athletes racing with unbelievable stories of their own! I think I was just on an Ironman HIGH. A sort of state you enter when you have raced alot and you are just so thankful to beable to do what you love.

I was so pshyched to finally make it out of the park, up the steep hill, up the endless stairs and finally onto  the GW Bridge. I did not know I had moved myself up into 8th place but a girl ran by me looking strong and I let her go thinking as soon as I got off the bridge the crowds would fire me up and I would go catch her. The bridge was quiet and a time to reflect. Some called it lonely or boring. I was having a profound moment and took in the power of the views I saw. The water below and the magnificance of the bridge. I too reflected on my season, my year. A crash a year ago where I had broken my collar bone, fractured my hips, torn my groin and knee up...and I was just so thankful at that moment to have set the goal to race and finish IM NYC!!!!

Once over the bridge I was a bit disappointed as I expected to see more familiar faces there. Instead we got to run through Harlem, and into an area where no-one even knew we were racing!  Instead of digging deep to catch the girl in front of me I fell into training day mode. There was quite a head wind which actually felt good as it cooled things down a bit but no support!

 I expected to see these two faces but had to wait for the finish to see them! The miles ticked by fast and Coach Jesse out on the course gave me a quick boost when he yelled to push for 8th. I tried to pick it up and managed to bring my miles down again but not enough to catch her!  I was so thrilled to run down the finishing shoot and to see my family and friends there! Love you guys ( Mercedes, Coleman, Mikhaela, Lucas, and of course Hank, Syd and Tanner)

Thoughts on the run: Thumbs up! But I would definitely like to see some changes. I would like to see one loop in Pallisades Park, then over the GW and straight to Central Park!!! Now that would be spectator friendly and amazing to run in! 2 loops in the park even better!!!

Congrats to all of you that completed NYC! I know some of you came out of retirement to do it, some did there first IM and some wanted to get their Kona spots! 

Big thanks to Coach Jesse Kropelnicki of QT2 System for all the heart that comes with his coaching, my supportive family and to my sponsors! Rev 3 who supports me always, Cannot wait to continue the season with their races! Power Bar for keeping me fueled! Pearl Izumi for their solid shoes and good looking training gear! Norma Tec for playing a huge part in my recovery program! Blue Seventy for adding to my speed this weekend in the swim. Kestrel for their speedy bikes and Torhans for their bottles. Lastly LG for their helmets!

Always happy to finish and not have to go to medical!

Race/Rest/Build/Rest/Race

I have had alot of people asking me how I am going to handle doing 2 Ironman in 3 weeks. I am not the first too do this by any means and as far as I am concerned I would rather talk about it once its done.

There is the fear of the unknown...although I have done a similar perhaps more brutal few weeks before. That was IMLP/Timberman 70.3/IM Louisville within 5 weeks of each other I believe. I survived...the 70.3 was tough and the run portion of the IM REALLY hurt but then again it hurt for everybody. When you faced with a 90 degree day like we might very well be in NYC we will all be out there suffering. Some more than others. I could only wish for such a day as I LOVE the heat and feel I race well in it!

Next Sat I will race Ironman NYC with little fear and mostly excitement for the chance to be out there with hundreds of friends in the worlds greatest city doing what I love! It will  be a challenge for sure and I expect to have some tough moments, but I like Lake Placid will be looking to have another well executed fun race!
I was hoping to spend alot of time training on the course as it's only an hour from my race but sadly I have only gone into the city once to ride 9w and have not even seen or run the course. I know it is a tough course...which will make the finish even better!
I went in this weekend to familiarize myself with the course and the logistics of it. The course is hard and today showed 100 degree's in transition. But the moment you went up into the Pallisades Park the shady trees block out some of the sun and it dropped 10 degree's. This will be a challenging 14 miles as there are some steep climbs!

 This is the first hill coming out of transition. Its a real beast...probably 400m but will probably be lined with spectators so will be fun!

I cannot wait to run over the GW Bridge!!! By that point of the race we will be almost done.....8 miles or so to go!

 

I am really looking forward to the race. This one will be hard...but then again aren't they all!

A great capture from Ironman Lake Placid

Running into the oval I see my family!

This is my favorite picture ever from all my years racing! I just love my daughters energy and happiness for me!

Add Kiss for everyone!

I was so excited to see them and have that moment and to finish 3rd!

All smiles!!