Sunday, July 6, 2014

Syracuse 70.3 Race Recap

I know this is a few weeks late. After the race I was so focused on our trip to Orlando, Florida that this seemed to go on the back Burner.

I was fortunate enough to get a entry into the Sold Out race that happend June 22, 2014. I was notified 2 weeks before the race that I had a chance to do it and if I wanted the entry. I thought about it for a few days and pondered if I really had enough training to do a 70.3. I thought about it and realized I had been doing all the training just needed to put it all together. While I knew my swimming has been less than steller this year, I knew I could pull off a decent bike and run as I have been running well this year.

I decided to ride the course the week before the race and then give the ok to JC at Bike Loft East if I felt ok to do the race. I figured I will try for under 6 hours and if that didn't happen just go to complete it. After riding with a few of the greatest people, including the Race Director, in my home town, on a challenging course and doing pretty well with a run after, I knew I would be ok to race.

I arrived with my man in tow as he was helping with the bike mechanics of the athletes all weekend. What a job! sun up to sun down working on bikes. I just love that my man is a race mechanic and knows alot about bikes! How lucky am I?!!


I started a hour after the race started. I was just trying to picture a decent swim. I knew I would struggle a little but just tried to remember I could get through it. I did have some sighting issues on the way out. I felt like the buoys Kept drifting, but most likely it was me. when I had about 200 meters to go, My left leg was starting to cramp up. I focused on relaxing more and kicking a little to get the blood flowing.

Time:42:21 Ave pace 2:11/100m


I was a little down about my speed in the water but knew my strength is the bike, so Just tried to maintain a good effort on the bike without sacrificing too much. I passed a lot of people and it felt so good! I was on a road bike and passing people that had souped up tri bikes was a great feeling!!
I did 2 1/2 bottles of Cliff Electrolyte drink. I couldnt get my Gel to come out of my flask, so I decided to use the aide stations for GU. Used 3 gels, 2 salt tabs. I should've had a little more gel. Usually I do at least 4-5 in that given time frame.
I started to cramp up in the inner thighs at the end of the bike, but knew I had enough in me to complete the run.
The last 6 miles of the bike is a no pass zone. I got behind a girl that was only going 12-15mph...ugh! I was itching to get by her, but used this time to spin a little, get out of the saddle and stretch the cramped up legs a bit.

Time: 3:01:31 Ave speed : 18.51mph


This is where I started to break down a bit. This is a 2 loop run course with some steep climbs in it. The sun was starting to get hot and there was little to no shade on the run course. I started out with a good pace. Keeping about a 9 min mile. It all ended after the Gigantic hill that we had to go up....TWICE! The first loop was ok. I was really loving the crowd support and all the cheers I received along the way. It really helped out tremendously. I tried to focus on nutrition and keep moving forward. I took 16oz of Clif Electrolyte drink. 2 salt tabs, 3 gels and a banana in on the course. I felt depleted on the second loop. The down hills on the course as well as the uphills were starting to grab at my thighs. I grabbed sponges at the water stations to keep cool. I kept looking at my watch. I knew I could make my goal if I just kept moving forwards. the last 3-4 miles were tough, but Kept trucking along.

Time; 2:07:47 Average pace 9:45/mile

Time: 5:57:46- 29th in AG 30-34

Wednesday, June 18, 2014

Big surprise

I have been keeping a big secret over the last few weeks because I was very unsure if I was going to race.

I have decided after doing a race, few harder rides and running some bricks, I am ready for it....

Oh yes!! I went there!!

With the final days coming up before the race this weekend, I am focusing on good nutrition, hydration and race execution. I am doing this for fun. No pressure on me. I am grateful to my honey , my family and my friends who support me in my craziness!!

I also have to say thank you to

Especially JC at Bike Loft East Making it possible to race this weekend. 

My Honey has put the tubulars on the I am going to spin them around for a bit!!

Happy Training!! 

Sunday, June 15, 2014

Green Lakes Sprint Triathlon Recap

Its well over a week since the start of my triathlon racing. The blog has taken a back burner to this thing called life. I thought I would put down some thoughts in writing

I have been living pretty much paleo for the last 6 months. Seeing a significant drop in weight and an increase in fitness, I knew I had a fighting chance to stay with the upper pack at this race. I actually signed up for this race last minute and was glad it was still open for me to register!

I came to the race with significant training. I have been training long through the winter and now as the weather has warmed up, I have been managing to get some long bikes in. One thing I knew that was lacking was my overall swim time. I knew I could do the distance, but to get a respectable time, I wasn't so sure about. I felt I would just do what I thought I could and let the rest fall into place.

I have adjusted alot of race fueling to stay pretty much paleo, which has been a feet in itself to find anything that doesn't have soy or milk, or rice in it.

I came up with a plan to stick with Almond butter, Banana and Organic Applesauce pre-race. I also downed Fluid and then went with water.

I got to the venue well ahead of schedule. If I had known it was assigned racks, I wouldn't have been so early but it helped calm the race nerves, get to the bathroom a few times, and get a quick swim in before the race started.


I situated myself midpack in the front. I didn't know what I had in me, but figured I'd start out in front and try to grab onto someones feet and hang on. That strategy went out the window after the first 200m. I got around the first clustered buoy and had to weave through a few men and women doing the back stroke, side stroke and whatever else stroke. After I passed them, I was in the clear, but had a hard time sighting the last buoy at the end.
I managed approx 13 min swim for 800m. But with transition up about 500 yds from the Swim, I managed a 14:45 (ave 1:41/100m) 5th/15 in AG

My strongest of the events. I figured I would go out hard and try to hang on as it was a sprint. A few climbs around 9 and 10 mile mark were a little tough, but nothing that wasn't manageable. I just tried to keep a good cadence, keep my nutrition up and focus on the next part of the race.
Time: 35:27 (Ave 21.25MPH) 1/15 in AG

I got off the bike feeling strong. People were telling me I was 12th female. I was thinking OMG I didn't see these girls at all!! How the heck?! Ok, no worries, try your best to reel in a few. I took a little extra time in transition as I went by my rack! WHOOPS! I was feeling a little stiff and crampy off the bike. Took a gel and water at the first aid station, just kept on focusing on quick turnover and my breathing. Around the bend a man yelled at me that I was 11th female, I quickly started looking for #10. I caught her about mile 2.5 and held on until the end. Come to find out, I was 11th overall.
Time: 25:40 (8:17/mi) 2/15 in AG

Overall time: 1:15:52- 11th OA female, 3rd AG 30-34
Overall 79/344
Females 11/146

Happy Training!!

Wednesday, May 7, 2014

Mountain Goat Run Recap

This past Sunday, I ran one of Syracuse's most premier races, The Mountain Goat Run. This is a challenging 10 mile course through the streets of Syracuse.

The weather: 40 degrees with overcast, spotty rain showers likely. I was debating on what to wear all the way up to the start. The wind was a factor in making the 40 degree weather seem a little bit chillier. I decided to wear Under armour leggings, Light Long sleeve shirt and a Jacket over it just in case the rain started. I don't do well in the cold. Yet again, I don't do well in the heat either! Decided against wearing my hat and just hang onto the gloves. I had a feeling I would be hot with the hills but I was too cold waiting around to think about taking anything off at that time

2 Hours Before the race I did my usual pre race meal. I mixed it all in a protein shake and downed it. I was a little worried as to how my stomach was going to hold up as I had some issues with it on Saturday night. Being Gluten intolerant and eating a little wrap on accident called for a afternoon of nausea, dizziness and all the other Gastrointestinal upsets. After drinking the protein shake, I decided to chill and just hydrate with Fluid Replacement drink until I got to the race.

I decided I would be under 90 min so I didn't need too much to start with. I used a Hand held fluid bottle with FLUID hydration and had a gel just in case.

I headed down to the venue around 9:00 and found a great parking spot in one of the lots a block away. I stood there, envisioning a good race.  Leading up to this race, I have had some good times in the last few races and I was feeling confident in my training and I was ready to go Under 90 minutes.

I met up with friends, got into a few pictures, found my training partners and decided to pace with them and see how we would do.

The race was a late start 10:20. I decided to go for a quick warm up to warm up!! After about 10 min I knew I would be a little warm with what I had on but decided to keep it on anyways.

We decided to seat ourselves closer to the front. After announcements, Playing of the national anthem, we were off and running.

The increase in adrenaline was astounding for me! I decided to hold back and just make the first few miles comfortably. We were ticking off 8:20 pace and feeling great!

Mile 2 takes you up Stolp and around the water tower. It is here that I lost my training partners. I looked back and could not find them in the crowd. I decided to keep running in hopes that they would catch up. I was feeling good and took advantage of increasing my pace just a bit. .

Mile 4 Takes you up and around Onondaga park, I loved reading all the words of encouragement etched in chalk on the pavement. Some were pretty funny.

At mile 5 I was feeling pretty warm. The Gloves were off and I was ready to take the Jacket off. I couldn't get it past my Garmin and really didn't want to stop to adjust as I was doing so well with pacing. I decided to zip it down a bit and keep running with it on.

Mile 6 was Colvin st hill. I was feeling a little dead until I heard the awesome band playing the theme song from Rocky Halfway up the hill! Then a Y runner friend was at the top telling me I was looking great and to keep going! I was on cloud 9! I made it up with a sub 9 min mile!! woot!

Mile 7 is just long and it drags on. takes you up past Syracuse University campus. I liked the old course where it turned a bit but now its a false flat with a little incline to just get you out of breath a little more

Mile 8 Was back into Thorden Park with people cheering on a steep quick hill. Again, the writing plastered in chalk on the pavement was so encouraging and helped pushed me up the hill.

Mile 9 was all downhill. I tried to pick off as many runners as I could. Sub 8 min pacing!

Mile 10 I saw another running coach before the last turn onto Salina street. She said the best thing she could to me. "Run until you have nothing left!" And this is what I did!! I couldn't believe my eyes when I saw my time!!

I knew I was pacing well but tried to focus on form and hydration most of the time.

My ending time was 1:23:48. Another PR in the books!!!!

Post race It started to sprinkle and I started to get cold fast with the wind. I quickly went through the refreshment line, Congratulated my running partners on their Phenominal Finish of 1:26, Chatted with a lot of running and tri friends. I ended up making a bee line to my car after about 30 min of shivering.

I am still on cloud 9 from the race. Hoping my next one is just as good!

Next up, Green Lakes Triathlon!! EEEEKKKK!!!

Sunday, May 4, 2014

Seneca 77.7 Relay Recap

I have to review this race before I move onto today's Race!

Last week I joined 6 other amazing females for the Seneca 77.7 Relay Race. I think the name says it all.
It is a 77.7 mile race along Seneca Lake, Starting in Geneva, NY and ending there as well. This race was in its 3rd year running and sold out fairly quickly!

Its a relay, hence the name. 21 legs, each of us doing 3 each of various distances around the lake.
There was staggering start times starting at 7 and working until 9:30 am. This was great to have the faster runners go last and slower go first, making everyone come in around the same time to the finish.

Our team name was "Heart and Sole". Our team was put together at work. All Physicians, Midlevels and nurses! What a way to get some comeraderie! We all knew each other pretty well and all knew each others paces, which was great when it came to the navigation and logistics of the race itself.

Our goal time was 9 min/mile and our start time was 8am

The weather was overcast in the 40's to low 50's with some wind. When you weren't running, you definitely needed to stay warm with some sweats! So glad I packed them and extra shirts to change into between.

Our team:

Legs 1, 8, 15- was run by one of our speediest runners, Karen. Karen was the life of the team! Ringing cowbells, congratulating everyone and just keeping an upbeat attitude

Leg 2, 9, 16- Ran by Tracy- A little on the quiet side. cute as a button!

Legs 3, 10, 17- Ran by ME!! - A crazy runner, Triathlete, Cycler, trying to get her next PR!!

Legs 4, 11, 18- Crazy Kristen!- Her speed is unbelievable she can talk in full sentences at a 7 min mile while I'm dying to breathe!

Legs 5, 12, 19- Ran by Liz- A spry, witty little thing! With her and Karen together it was like Frick and Frack!! Loved it!! They are the cutest!

Legs 6, 13, 20- Ran by Cheryl- My colleague and friend! She is an amazing, funny person! Glad she joined our team at the last minute!

Legs 7, 14, 21- Ran by Miranda- Has the greatest running form!! I have a few pictures of her and they are amazing!

It was a long day of heckling, cheering and laughs. I didn't know how I would stay awake and survive a whole day of running and cheering. But, then, I thought of my days of Ironman, Getting up at 4 am, not getting home until late in the day.

My first leg came on very fast. Leg 3. 4.95 miles. Moderate climb. I was in the Porta loos, I needed to hurry. Karen started taking my clothes off telling me Tracy was coming. I started off pretty fast but was able to maintain a good pace. I tried to keep a rhythm. It was nice to know my teammates would be driving by soon with their cowbells in hand. There is something about people waiting for you to continue the race that makes you move a little bit faster. The leg had approx 200 feet of climbing all going up from the start. 7:43, 8:13, 8:28, 8:41, 8.20. I was a little disappointed I couldn't keep them all under 8:30 But with the wind. I was OK with the total time. We were exchanging well and knew all our partners speeds which were nice!
For this leg I wore gloves, a hat, 2 shirts and pants. Felt a little warm and had to take the hat and gloves off.

The next couple hours flew by and I was ready to tackle the second Leg. It does get a little cold sitting in the car trying to warm up. I kept putting my sweats on in between legs, taking layers off so they could dry in the car.

Leg #10- 4.7 miles. A BIG descent. 450 feet down in 36 min was taxing on the legs. I tried to keep the feet light and quick. The miles ticked off. I was picking people out of the crowd to pass. This Leg, I chose to have a long sleeve and light jacket on. Pants, gloves and hat. Again, I took the hat off. Could've done without the jacket, But in between I was so cold I didn't know how I would get by on the run. I would rather be able to take layers off than to be cold the whole time! 7:45, 7:54, 7:33, 7:52, 7:46. I was hauling and felt pretty comfortable at this pace

Leg #17- 2.74 miles. Varied Terrain. Pretty made in the park that the volunteer directing us had no clue where we were supposed to go. another team that we knew running told us it wasn't the right mileage, it was only 2 miles. As I waited for Tracy to come through, I took off some layers and decided to run as fast as I could. After all, it was only 2 miles or so!! I ran with a short sleeve and tights only. The wind was picking up and I was afraid the rain was going to start any minute. If I didn't have to stop and talk with the guy who had no clue where to turn people, I would've had some even pacing. 7:32, 7:44, 8:11.

We were an hour ahead of our schedule. Waiting for Miranda to bring us home, we met her at the reunion line and ran the last quarter mile in together!

11:08- 8th fastest female team!!!

We had so much fun, we already said we would all do this again next year!!

Some not so fun times- Some of the stops were horrible in regards to stops and availability of the bathrooms. At one stop we all waited 30 min to use the bathroom!! We weren't there to cheer on our team mate and I think that there should've been more than just one or 2 bathrooms. The staggered start times were a great Idea, but the parking was terrible! Especially at the end when we were all catching up to each other. One stop, the volunteer was directing me to turn. Good thing I looked in my mirror because there were two runners coming in to the exchange point!!! That could've been ugly. I had terrible nerves in the state park with our team trying to park. We were so close to other cars and people. WAY out of my comfort zone.

Otherwise, Great swag, Great Post race party, Great Scenery, Awesome time with 6 of your friends!!!

Cant wait to sign up again!!!

Wednesday, April 23, 2014

Rainy days means comfort foods are on the rise!

Today was one of those days I just wanted to sit back and eat!! Granted it is mostly healthy foods I am eating but still, It was a lot of consumption for me.

Now being 145#, I need to curb that appetite again...

Starting a new Whole 30 challenge. Mainly because I have gotten a little greedy with the Enjoy Life Chocolate every night. Having a few bites here and there has lead me to a affair with it every single night.

Not to mention the Honey and Maple syrup I have been putting in and on everything. Granted it is natural sugars, but I need to rid my body of these again.

So lets start the challenge again tomorrow...April 24th. I can do this!!

This is definitely how I felt today!!

On the bright side.. I got 2 NEW products coming!! Im so excited to try them!
One being Fluid Recovery drink, which I think will help me stay fuller longer as it has some protein in it AND the other product is Kharu Fluid and Flow sneakers! Can't wait to try them.

Reviews to come!

Happy Training!

Saturday, April 19, 2014

Springtime 10K, New PR, and a little wind in my face

Since I haven't done an all out 10k in quite sometime and there was a new one hitting the seen in Central New York, I decided to give it a try. Not to mention all the good promoting of the race, Supporting Hope For Heather (Ovarian Cancer) and getting a first hand view of the Syracuse 70.3 run course. The Springtime 10K had me hooked.

All I can say is wholly Batman! Now I have done the Syracuse 70.3 and have trained on these hills since the Inaugural race back in 2010, the Running course has been changed a few times. The last few years it has been an out and back course in Jamesville, I did not expect it to be this much of a challenge!

I cannot see doing 2 loops of this course after completing 1.2 mile swim and a 56 mile bike!

Maybe I am internally glad that it sold out...

Maybe not..

Anyways, Pre race was the same. Banana, almond butter, cup of applesauce. Hydration with FLUID Performance drink until 1 hour before the race.

After the race, a few friends and I were to head out on our bikes for 30 miles. I was cringing at the weather. High of 40-50 with overcast and wind gusts up to 15mph. UGH!

The plan for today was to do a 1 mile warm up, really easy. Go out controlled for the first 2 miles, get a bit faster the next 2, then hammer it as much as I can home. I think I did a pretty good job of this despite the hills that we involved.

I am fortunate to know alot of people on the Central New York race scene so that every mile someone was shouting my name!! Thanks for all the LOVE!! It felt so good to have people cheering me on! I tried to do the same, so don't think I didn't notice. Between gasps I did root too!

The race resulted in a 10K PR!!!!!!!!!

50:40 (8:11/mile pace), 9th in AG 30-39, 20th Female Overall!!

I thank my coach KS and KC for all their help and all my Y Runner friends I have grown to love and admire over the last few months!! I am grateful that they hold me accountable when we make plans for a run and all the friendly competition we have with each other is the best.

Onto the Bike. It took FOREVER to get dressed. Mainly because I needed Layers galore and I was shivering from my run.

I fueled up and was ready to go. Started off cold, but certainly quickly warmed up once the 10miles of hills came at us, then 10 more..then rolling hills for 15more! A wrong turn had lead us to some more hill work. I was harassed for hills, but come on, its Tully and Jamesville. There are hills on that end of town!

My legs started cramping up around mile 25. I thought I did enough with 2 bottles of Fluid and 2 Honey stinger gels, But realized I had no protein! I think I needed a little at this point. Or maybe it was pure conditioning, I haven't figured it out totally.

I feel a little sore in the glutes right now and my toe is a little bruised, but otherwise am feeling pretty good about the whole day!!

Happy Training!