What doesn't kill ya makes you stronger!

Who sings that song? Hard to know where to begin with Ironman number 8 recap from The Woodlands. Glad I finished, but tried to quit at least three times...hoping my dropping temperature would make the med staff want o pull me off of the course. Not so much, it was more like "suck it up buttercup! Welcome to Texas party people!!". But let's back it up a bit to the beginning shall we?

Greg&Moe Hosts Extraordinaire!

Race eve...slept like dog doo, normally I don't sleep awesome and I believe anyone that tells you they sleep well the night before a race is full of it-but there are normally a few good hours in there. Not so much this time. And what did I have to be nervous about? Nada, right? I still had big expectations for myself and I have had 7 wonderful Ironman experiences, the shoe had to drop at some point right? Not every race can be puppies pooping rainbows? Well glad we got that over with, now good race streak, please come back to me PRONTO!

Pre swim nutrition: cereal, banana, almond butter, cytomax, OSMO pre-load and one gel: 800kcals
TYR/Cytosport Swim: 1:04:22, 2nd AG/12th amateur
I saw the swim time, and was hoping for better, but after seeing the vast majority of bikes still in transition and later looking at all of the splits, am A-OK with what that time and it set me up for a great bike. The swim was much more physical for me than it has been in years past and a few rogue arm strokes by dudes next to me saw my goggles try to take up residency in my eye socket. Owie!! I remember thinking to myself, the water is refreshing, enjoy it while you can, this is the last time for the next xx hours that you will not be roasting! Into T1 stocked up on my nutrition and was outta there and onto the bike!

Bike Nutrition: 1 gel in T1, 6 bags cytomax energy chews, 3scoops cytomax, 1coke, 2gels:
1890kcal/335/hour based on actual ride time

Thank you Outrival Racing for the Pic!

Argon18/Gray Bike: 6:01:37 actual time...ride time was 5:34:15... I stopped at two med stations and had a coke at one and sat in the ambulance at the first getting my stats checked. Miles 1-50 were pretty good, I was fueling well, eating like I always do, every 15 minutes. On pace for a low 5's bike. It was harder to eat than normal, the alarm would go off and I would think to myself, Seriously again?!! I just ate and I don't want any more...but I forced it down as I know that not eating is NEVER the answer in that situation. And then kind of all of the sudden, I was slowing down and hot! It got hot fast yesterday and the humidity was crazy. I normally do well int he heat but I was roasting! (side note, i was hot the night before as well) So around mile 80 after I had been passed by a few gals (but not many...this should have been my clue that it was a struggle for ALL) I stopped and had my temperature taken. It was down to 95.1 and the EMT said it was my call. So I decided to get some water and see how it went. This after trying to dial a husband and see what he would do...please tell me to call it a day! Good thing he didn't answer and either did the gal I was staying with who is an ER doc. So I told myself to just finish the bike and see how transition is. When I would actually ride, I would make up ground on other women but I just couldn't stay focused. Nothing really hurt, but I couldn't get the HR back up and was just struggling. So after 112 on the bike, I grabbed my gear and headed out onto the run.

Run nutrition: 1 gel in T2, and from here on out a rolling buffet...Popsicle, coke every aid station, chips as the day progressed, oranges, grapes, watermelon with salt, 2 gels...no idea on kcal count
Smith/SOAS Run: real time 4:38:01 moving time 4:25:39
Again a bit o stopping here, once at an aid station and a few times to talk to Sonja, Morgan, and really anyone who would listen to my woes. And then I thought to myself, "really Hailey? One of your best friends sister has cancer, a family member also is having surgery to prevent cancer from developing and you're out here complaining about an ironman? Time to get over your pity party of one and just grit your teeth!". And so I vowed to finish, knowing that I would be far off of my "normal" race outcome, and having not been able to race to my capabilities and expectations. In the words of my sometimes callous, but always realistic husband..."oh well!". Life goes on, and there is much more to life than an ironman in Texas that I crapped the bed at. AND, I had told colleagues when to expect me to finish and I knew my mom was glued to Ironman live waiting for me to cross the finish line so she could see I was ok. It tends to concern them when they see 16min mile splits on the run.

Super Supporter Sonja!

So, you may be taking, what now? Nope, coach has it all under control, no massive changes in store. I was trying to be sure I had "enough" training between Cabo and Texas and maybe there was too much training and not enough rest. I fiddled with my taper a bit and this may be the cause. So no super analyzing going on, to be honest I think that I was having a crap day and I gave into it mentally. Had I not stopped and just plodded along, I would have finished an hour ahead of where I did...that's just taking out my stops on the side of the road not projecting what I "could have done" on the day. I'm a bit, OK, a lot disappointed in that. That on a tough day, I was unable to reassure myself that everyone was having a crap day and that if I just kept moving, I would have likely had an OK day. This type of mental failure hasn't happened since 70.3 New Orleans in 2009...so as Sonja said, maybe these things happen to humble us and to remind us to take nothing for granted. Duly noted.

Two very important items

All that reading and I just now gave you my learning?!! Sorry it took so long.

Next up is a BREAK- Mark and I will have our 4th anniversary this Thursday before I fly out for a trip to Ohio this weekend to see a family friend get married, see my parents, and hang with a few friends. I think it's gonna be a good week! Then we'll get back into some training in prep for Vineman, and then Kona! What an exciting summer coming up.

The Dirty Double...my attempt for two Ironman races 8 weeks apart

Now this may not be a true dirty double...I think that is when you race two ironman distances within 4 weeks or less of each other, but still...this will be MY first attempt at racing another ironman within such a short time frame. You see, I've been lucky in that each year I've raced an ironman(always in May), I've qualified for Kona. So I've never raced a third ironman in a season. Am I excited? HELLS yeah I am! But in order to keep that fire in the tummy, I skipped out on a few local races that I just wasn't thrilled about.

But that also means there are lots of unknowns...was my recovery perfect from Los Cabos? Did I do "enough" work to maintain my fitness and more importantly, my speed? I'm also flying into Texas a day later than I normally do in an effort to save vacation days . Which means, will the airplane leg have exited stage left by Saturday morning?

So many things to think about, yet in reality none at all. I have been told by a pal, that this race is a "celebration of my fitness". There is no pressure to qualify for Kona. The only expectations are my own and the only thing I have to lose is a bit of ego if I implode in Sam P Taylor Park or along the streets of the run. Am I still nervous and have that put in my stomach that another ironman looms? Of course...does that ever go away? It's a long way to go and a lot to ask of your body...but I am also SO fired up!

But I'm already giddy at the thought of swimming down the crowded canal and seeing people I know, scream and cheer. It is so special to be able to hear cheers while swimming! And then on the bike, riding through the park is serene. And the run gets downright fun watching the spectators who park themselves on the patios of restaurants and drink while we run...they start to remember you and as they get drunk, the cheers get more awesome.

I'm excited to try to RACE my buns off. Mark is always saying that I don't know how to properly hurt and that I am capable of so much more, but hold myself back to what is comfortable. I always argue that I was plenty uncomfortable, but this is what a coach is for right?

So two days from now, I am going to try to go and race as hard as possible from the start....my previous best on this course is 10:03...SO close to breaking that barrier. I wouldn't be telling the truth if I said that wasn't a goal, so there it is. But, I just want to go out and know that I have raced harder than ever before...and if that doesn't mean breaking 10 or finally getting below a 3:30 on the run then so be it. But I'm gonna bust my rear trying to think "go harder, go harder, pedal faster, run faster"

Hope to see you out there!

Everything In Moderation

When the BFF says "let's try something FUN!", you Say "OK" with enthusiasm and gamely agree to try to not eat processed food or sugar for an entire 30 days...now I don't consider myself to have a bad diet by any stretch...I keep it gluten "light" leaving room for pizza Friday and maybe one other gluten containing meal per week. The rest is (for the most part) whole foods, very little grain and the daily occasional Reese's peanut butter cup and Peet's light mocha freddo...I haven't had a diet coke since October of 2012 people, cut a girl some slack with the mochas!! I can't yet take coffee any other way than SUPER cold and either with lots of creamy milk or blended by my friendly Peet's barista...enough with my detailed food plan. BORING!

 What I want to talk about is moderation and why, for me it's the only way to operate. This is what happens when I am deprived or denied of anything for any length of time...be it food, exercise, not talking to a friend or seeing my beautiful nieces.

 I get angry...I truly do. It makes me mad to not have certain things in life. Mark could eat cardboard every day if you told him it had the right amount of calories and nutrients to sustain him...we are just different creatures. I need a little bit of tasty goodness in my life to keep a smile on my face. Who doesn't need a reward for completing that 10 mile treadmill session with progressive efforts?!! So after about two weeks on this whole foods experiment I found myself getting angry at the world...see above picture. So I said, this isn't fun, I am not enjoying myself I am done. And you know what? The minute I told myself that I could have X, all was good in the world again. I relaxed. And I didn't even go out and eat X, but just knowing I could made all of the difference. And you know what? I should have known better. I know myself after all these years and I know that this will happen when I try to be extreme with anything...my world is in good harmony when I have a little Ok, a lot of vino bit of everything. Balance is the key for me.

 See below...what it looks like when I'm happy! And to continue working as hard as I'm working, I need to be a happy girl.

What about you? I know for some, the only way to try something new is to go ALL in and not allow any indiscretions. What works for you?

 Next up? Ironman Texas on May 18th...bring on some TX BBQ and the heat!!

Patience, young grasshopper

Ironman number 7 is now in the books and Kona qualification is wrapped up. This past Sunday, Ironman Los Cabos gave me my "best" result to date. Not best time, or best feeling day, but overall I was 2nd amateur female and I nabbed my very first Ironman age group win. Now if only I hadn't gotten passed at mile 25 of the marathon, I would have taken the amateur title as well...but when that truck passed, there was no going with it!

I was excited to come here and race and had SO many friends doing it that even though it meant training through the winter...(and yes winter in Northern Cali DOES exist...it was cold lots of mornings and there was some major trainer time on the bike) I was stoked to see what kind of fitness I could have in March when my season usually starts 2 months later at Ironman Texas.

Mark and I arrived on Thursday with friends and immediately got settled and registered for the race. That left Friday to be a low key day practicing our swim and then putting our feet up in prep for the busy day that Saturday would bring. Why is it that the day before the ironman, when ALL you have to do is drop off your bike and gear bags, you end up out running around almost all day? I'm used to it by now and it doesn't stress me out (too much, although Jess may have a different picture in her head) and so Saturday came and went and before you knew it, it was time to WAKE UP and get the party started!!!

Quick break to tell you about the beauty here...it is incredible. The water is gorgeous, the beach is perfect and the town is sleepy. Even during spring break time. I can't wait to come back here next year. No Ironman hoopla, no queue for dinner at good, not any more expensive than dinner in California dinners, and easy logistics. Shhhhh, don't tell anybody that this race rocks!!!

Pre-race nutrition: oatmeal, banana, chocolate coconut peanut butter, bottle of cytomax, one bottle pre-load and half a bag of chews right before the start... 800 calories

Swim: 1:01:59 PR by 90 seconds
I lined up for my first ever beach swim start (nervous much?!) and took the inside line straight towards the first turn buoy 700 meters out. There were swells race morning, but once you got past the first one the swimming was phenomenal. Perfect for a wetsuit and not too choppy. I was lucky to find some feet and was able to stick with them and feel comfortable. About half way through the swim, I saw Rachel who always swims 2+ min faster, and thought OK sister, keep it going, if you are with Rachel life is GOOD!! She pulled away the last 500 meters as it got choppy towards the shore but I was able to get out of the water in a great position and when I saw 1:01 on the clock, I was stoked about the first leg of the race. Now let's VAMOS and get this bike underway!! Note: Garmin users sat the course was long... 200-300 meters...making me even happier with my time!!

Bike: 5:57:05
Now once I ran through the uphill deep sand run section that was T1, and hit the changing tent, I was almost out of my wetsuit. I sat down to get it the rest of the way off, and the awesome gals in the changing tent decided to help me the rest of the way...which with all of their force, pulled me OFF of the chair I was so nicely sitting on and onto the floor. Not exactly the best way to begin the bike, but I was out of there quickly enough and was feeling good. Mark and I had talked about the bike course and how hilly and hot and hard it was going to be. Not in a bad way, but in a "you can't really go too easy on these hills" way. The first lap saw a few gals go by me, but I had faith in my tortoise and the hare strategy and had to hope that the girls passing me now would come back to me on the second lap of the bike or the run. The second lap was hard, the air was so still at points that the heat was overwhelming and then there was a strong wind out at the airport that made the last 10 miles seem long. Think going over bridges in Hawi-esquevwinds. Thankfully my water bottle was blocking my garmin so all I saw was my current speed. By the time I got off the bike, I had NO idea that I had been out there for almost 6 hours...it's been three years since a bike course has taken me anywhere near that long. But, I was ready to run and knew that a few girls were right in front of me and it was GAME ON!!

Total bike nutrition: 2bottles cytomax, 5bags Cyto energy chews, one Gatorade and two e-gels: 1560 calories total... Not nearly my 350/hour normal. Should have had a bit more here to really front load the run.

Run: 3:34:34, 2nd best IM marathon time
I was gunning for my first sub 3:30 marathon, but after that bike and a hillier than advertised run course, it wasn't to be. The race guide said there were going to be aid stations at every kilometer...this is almost 2x as many as at your typical Ironman, where they are every mile. Mark told me to be cautious not to take too much, there was the total possibility to OVER hydrate here. And given the state of my stomach at this point in the game, we want to minimize any distress. I stopped for some Pepsi at the first two aid stations and got quick reminders from Mark that if I kept walking for Pepsi and stopping at every aid station, I was going to really slow down. So I took water at every aid station to pour over me and ice to put down my shirt and then did Pepsi every other aid station. It's amazing how quickly you start to speak another language when in the heat of battle...I was all "ielo por favor, agua por favor..." rather automatically, no thinking in my head, ok what word means what? And the volunteers were beyond amazing...I would call out for ice or water and would immediately have 5 volunteers running with me (did i sound that desperate?!)to do a hand off and make sure that I was taken care of. First class race all the way. I had come off of the bike in about 11th amateur and was more than 11 minutes off of first place in the AG. I saw a few girls rather quickly and didn't think their current run form was going to carry them to a swift run split. So I began to think to myself when I would see another rabbit, easy does it...she's right there, you don't have to speed up to get her, she's coming back to you. Mark, Jordan and Monica were awesome at giving me splits. With a three lap run course, I needed all the help I could get. They were all so encouraging, "just keep running like you are and you can do this". Having Steve and Jess out on course was also awesome, we we're able to cheer each other on. How that makes a difference!! I normally talk back to Mark when he's giving me coaching during the run, but I didn't say one word to him on Sunday, only nodded my head that I heard him. Sorry Love, I was using all of my energy for the W!! I knew that there was one gal who had been a few minutes behind me the entire way and by lap three she was making a move. With about 5 miles to go, I only had a 2 minute lead and she was a skinny runner girl...I thought my days as the leader were numbered. The pass came at mile 25 and she was great, "let's finish this thing!"... All while moving at a faster clip than I was capable of at that point...the finish line couldn't have come soon enough and after throwing my arms in the air, I went straight to the massage tent.

Big mistake...should have gotten food first, then massage. 20 minutes,later, I went straight from the massage tent to the med tent, shivering so bad my teeth were chattering. I was properly warmed up and spoon fed cup of noodles by my husband until I was ready to roll the bike home. After taking a shower that completely drained the hot water, it was time to put on my compression tights and head to dinner to refuel with friends, ribs, fries and a few margaritas.

Total run nutrition: 3 gels and a whole lotta coke...again, not impressed with my performance here. I needed more calories than that and maybe if I had, I could have held off "the pass".

So overall it was a pretty special day that I'm excited to build on. Next up is a bit of recovery on the beach here in Mexico and then time to get ready for Ironman Texas in just 8 short weeks.
Big thank you to my amazing support system: these companies make sure that I have all the tools to perform my best, Smith Optics protects my peepers, TYR Sport keeps me swimming like a fish, SOAS kits are the most comfy, Argon18 makes a bike that flies when paired with Gray wheels, and Cytomax and nuun keep me hydrated and recovered each and every day! Special thanks to my husband and coach Mark, things just keep getting better and I have to thank you for your help along this amazing journey!!

Escape From Alcatraz

Yesterday was the fourth time that I have had the opportunity to be an escapee from Alcatraz. And yesterday was the first time that I thought about having a kayak rescue me and haul my neoprene clad booty to shore. Having the race in March combined with 15mph winds made for a very COLD swim with a side of surfable waves. Nothing like busting off the rust for Cabo in 2 weeks time! I am much looking forward to warmer temps in two weeks. Beaches and margaritas beat the seal infested waters of foggy SF any day. Sorry SF, we had a good long run, but my heart lies in the heat.

I was also fortunate enough to have SOAS team mate Jené in town from San Diego. Did I mention she CRUSHED it with a podium finish as well?!! She tells me she hasn't ridden her tri bike since September and then goes out and ticks off the competition one by one with a super bike/run combo. Here she is on the podium:

TYR Swim: 1.5 miles: 35:58/1:22/100 yds
This is the time I swam last year, and there weren't no waves last year, so I am taking this as a sign of success in the pool. I boarded the boat with the AG winner and friend Laura and we had a great time on the boat and were told by a 1st timer from England that we had made a rookie move by not wearing neoprene booties. Said dude had the neoprene equivalent of a balaclava on and to say I might have been jealous was an understatement. Then Laura says, "WOW it looks rough out there...look at all the white caps!". I tried to convince her the waves we were seeing were due to the cruise ship that hash just passed by. Turns out, she was right. As soon as they said "GO, GO, GO!!!", we were off and immediately it wasn't the cold that was occupying space in my mind, it was, "holy shit it's wavy, look out for that rescue kayak surfing that wave, he may just land on me!". I went into total survival mode and automatically tried to adjust my stroke to a short choppy stroke and was breathing only to the left to try and limit the intake of salt water. I was around more people than in previous years and that gave me some comfort. Then, much sooner than I expected, I could see the exit markers and after a final burst of chop and a full coating of Bay Beard, I was out of the water and off on my 3/4 mile haul to transition.



Argon18/Gray Wheels Bike: 1:03:24/17mph
This was three minutes slower than LY, but there was definitely more wind this year and I knew that I lost some time in the beginning trying to pull on my arm warmers. I also rode a very deep front wheel and with all of the wind yesterday and my (apparently) light frame, I felt like I was being blown about the road so this led to an increase in hesitancy an a decrease in speed. I felt some good power on the hills like I could really climb, and would pass all of the fearless dudes that had passed me recently on the descents. Coming back from Golden Gate Park I saw Mark and he let me know I was still in a good position. Laura was up the road a bit as were 2 or 3 other gals. I hauled the last few miles and before I knew it, it was time to RUN!

SOAS/Cytomax Run: 1:01:40/7:43/mile

Ahhh, the EFA run course, 2 miles of flat and then the fun starts. The climb to the bridge is accompanied by a set of uneven stairs and then it's through a narrow tunnel and out onto the path that will take you down to the beach where your legs will get softened up by the sand in preparation for the Sand Ladder, a set of "stairs" that take you back up to the path for the remaining 3.5 miles to the finish. And the word stairs is used loosely, round logs make up the stair and these are unevenly separated and tied together with metal rope and then covered in sand. LUNG BUSTER anyone? I may not have sprinted those, but could see another gal coming from behind and knew that thankfully about 2 hours in, I am just starting to feel good. Time to move those buns home! That worked and I was able to see 1 mile with a "6" at the beginning. Success!

I saw Mark 2 miles from the finish and knew that 2nd place was out of reach...that went to new SOAS teammie, Sarach C. I tried to hustle it home though and that was good enough for 3rd place in the AG and 5th amateur overall.

Cold water anxiety aside, this was a great way to dust off the cob webs and get a glimpse of what Cabo would be like in two weeks. I am excited with the results, and starting to get super excited for Cabo...I am a true diesel engine and while EFA is fun, my love of triathlon lies in the long distance races.

I couldn't have gotten to the start line without some amazing support from family, friends and sponsors. So thanks you SOAS Racing, Smith Optics, Argon18/Sinclair Imports, TYR, Cytosport, Gray Wheels, and nuun. All phenomenal products that get me through training and racing in the best shape possible.

Walking The Line

In the hopes of "putting it all out there" so that others don't think..."man am I crazy" or maybe I really am on my own here here are some thoughts I've been having in my last build up to Ironman Los Cabos, AKA margaritas on the beach with friends.

I often find with a few weeks to go till an Ironman the almost uncontrollable urge to shut it all down and head for the local Diry Queen.  "Forget it, let's not race" the mind says...let's just go sit on the couch watching all of the Oscar films you didn't see (that would be ALL of them) and eat ice cream. Racing is hard and scary...go take a nap instead".  This happen to you at all?   

BFF's and reinforcements

Thankfully in these hard times, you can call in for reenforcements.  Lean on those around you that are in the saem boat, or have gone through EXACTLY what you are goign through.  I was fortunate enough to get Sonja on the line last week, and she tells me I am not, in fact crazy.  PHEW!  I am lucky enough to get to train with a truly great friend, Jess a few times a week, mostly during critcal sessions so this also helps to keep me honest as well as know that I am not alone in having those "life would be so much eaiser if..." thoughts.  And this weekend I was lucky enough to have another bestie visit.  Kebby came up from San Diego to see all of the beautiful Nor Cal scenery and as her reward, I drug her to Home Depot and IKEA and made her hang blinds with me.  See what an amazing pal I am in return?

The Muscle Milk crew to the Apres Swim/pre run Rescue

It was an AWESOME weekend filled with sunshine, friends and lots of high quality training.  And folks, the hay is in the barn.  I'm raching Escape from Alcatraz this Sunday in order to remember what racing feels like...although I think it's gonna feel COLD when I jump into the San Francisco Bay in early March...I'm sure I'll be thinking warm thoughts and peeing in my wetsuit throughout the swim to keep warm.  And then in just under three weeks time, I'll be toeing the line in Mexico at my first international Ironman and I am EXCITED for this race.  It's been over two years since I have done a different Ironman course, so the unknown has got me pumped up.  AND so many friends will be out on the course with me, that I can't imagine an unfun day out there...it's Mexico people!!  Did you say aid stations serving margs? 

Are YOU getting pumped for your first race of the season?!!

Coast Ride Numero Dos

The start of it all...still smiling!

This past weekend we got together with 150 of our closest cycling buddies and ventured down the coast.  Mark and I did this last year for the first time ever and had a blast tiring ourselves out and riding 375 miles of California coast.  If you ever get the chance, this is a ride that can't be missed.  I say it all the time, but we seriously live in the MOST gorgeous place in the world.

This year would see more friends join us which I got VERY excited for...Sonja, Kendra and Grant came out from Colorado.  Beth came from Pennsylvania, and then I got to see Beth and Christine from San Diego.  AND BFF Jess was in for the weekend.  Wrap that up with the funniest writer of race reports ever in Steve and you had a recipe for a great weekend! All in all it was shaping up to be splendid!  Husband, what husband?  My friends are in town and buddy you are TOO fast for me these days...see you at breakfast and dinner!  Loved Mark's reports of "yep just ticking over the legs no real work today babe"...as I pant along and hold on to the wheel ahead of me for dear life...Yep, just another day ticking over the legs.  If only...

Beautiful CA hills...my fave

Quick recap...I got to seriously break in my new love, the Argon18 Gallium Pro...the guys at Argon18 have taken such amazing care of me and that bike is seriously super duper!  Day 1 129 miles and 6k of climbing...awesome and then was so excited about the day that I still had energy for dinner.  Woke up day 2 with way more energy than LY and not nearly as sore/swollen.  Day 2 gorgeous with 8k of climbing but the introduction of a knee niggle started and by the end of the day was in serious pain with any pressure on the pedal of my right knee.  Thankfully after I fell off the front pack, a very tall Pete towed me 45 miles into the hotel...Pete said it was windy...funny Pete, I wouldn't have known!  I owe that guy dinner. Day 3, knee no bueno, made it 17 miles to breakfast, tears ensued due to not being able to ride with my girls, skipped all of the climbing and rode the last 35 with my girls...so I got in 300 miles instead of 375 but 300 miles over 3 days is still MONEY IN THE BANK people...money in the bank!

Post coast ride?  Not as tired as last year and only gained 5lbs instead of 7!  Progress people...I took NO salt tabs this year and only had Cytomax and water for beverages....oh and about a liter of Coke a day.  No joke...day 2 nutrition saw a liter of coke, a snickers, Cyto energy drops, fries, some grilled cheese sandwich...and this was all on the bike.  Don't get me started on the ice cream sundae after dinner!

Hopefully this past weekend was more than just an amazing time with friends and my husband, and will show up in March at Los Cabos, but even if it doesn't I wouldn't change a thing.

Happy Training!