Goal: Break 5:00 at Oceanside 70.3

Limiter: Running speed, bike positioning, time available to train in the next two weeks
Objectives: Run comfortably for 2 hours at an 8:30/mile by March 17
Have all workouts scheduled in advance and stick to them
Get bike position analysis completed with Mike K. in early Feb

Clearly, I have many more goals for the year. However, The Triathlete's Training Bible is a voluminous book with a lot of very rich information. You could (and probably should) spend hours just pouring over the information and soaking it all in without writing a single thing. To think about all the different goals I could set for myself, all of the different limiters I have and how to create objectives from those (on TOP OF the training schedule) is a bit overwhelming.

So, I did what I do best when I'm a little overwhelmed: bite off a little at a time. Let's start with the looming task at hand: Oceanside 70.3. Must be really ready for that. I'm just glad I got my act together now (somehow the end of March seems so far away, but when you add it up in training weeks...IT'S ONLY 11 WEEKS AWAY!!!!!!!!!!!!!!!!!!!).

Paul's comment saying he looks forward to my goals definitely helped motivate, in addition to the fact that I wrote it down saying I would...so...I had to, right?

I just was reminded as I went through the book again how valuable that information truly is and why doing it for Big Kahuna really did make a difference in my race performance. I've got the kind of personality where if I have something to stick to, I'll stick to it. Otherwise it's far too easy to just 'work out' with no real training element to it.

Week	Date	Race	Period	Hours
1	1/14		Base 3	11
2	1/21		Base 3	13
3	1/28		Base 3	8
4	2/4		Build 1	12.5
5	2/11		Build 1	12.5
6	2/18	Sprint Tri (Davis)	Build 1	8
7	2/25		Build 2	12
8	3/3		Build 2	12
9	3/10		Build 2	10
10	3/17		Peak	9
11	3/24	Half-IM (Oceanside)	Race	8

My first thought would be "What's wrong with this picture?" The answer is that I've only got 2 weeks of aggressive hours followed by one week of less hours as opposed to the usual 3 weeks on/1 week off. However, I don't really have time to follow that model and I actually think that given what my weekly hours have been for the last 2 months (about 5-7 hours), this will work out just fine (i.e. my body is going to be shocked by bumping it up to 11 hours). I also know that I've stayed fairly strong in the last couple months. What I will really need to work on is my long weekend rides and runs, which the move will definitely help with.

In any case, going on that table allowed me to break down this week to the following schedule:

Monday: (0:30) Recovery day
Swim

Tuesday: (1.5 hours) High intensity, Med duration run; Low intensity/duration bike
Bad me!! I overslept this morning! Only got a 40 minute, high intensity med duration run in.

Wednesday: (2 hours): High intensity, Med duration bike (yay for spinning); Med duration/ low intensity run

Thursday: (1.5 hrs): Low intensity/duration swim/bike

Friday: (2 hrs): High intensity/duration swim, Low intensity bike

Weekend: (4 hrs) Long duration/med intensity bike and run

So far, doing okay but no more oversleeping! I must say though...when I have it outlined like this and planned out for WHEN I'm going it, it really helps me to stay on track.

Here's hoping for the rest of the week...;)

This picture was sent to my by my friend Ivy and her husband who were back in Sri Lanka for 5 weeks. It's just the sweetest picture and makes me smile every time I see it. Reminds me to relax and enjoy the good life in the midst of all of this hard work, too.

Last ride of 2007 / Hello 2008!

Goodbye 2007...Goodbye Berkeley!

Full sunset set at http://www.flickr.com/photos/strejo/sets/72157603608208264/

I've been busy with a lot of things lately and I can't believe December, along with 2007, has come and gone. So many changes this past month and yet to come! I'm still letting it all sink in.

Because I've been so busy, I've put off that 2008 calendar I've been meaning to make. It's happening this weekend and I will post it, along with my week's training plan. I think by putting it onto my blog, I've made a commitment to honoring it.

As I reflected on my training last year, I realized something interesting - back in July I set 3 goals for myself. They were:

1. New bike
2. Training regimen (based on Triathlete's Training Bible) for Big Kahuna
3. Get resume together/up-to-date

By 8/21, I had completed the first two. I also realized that not only did I write those GOALS down, but I wrote out my training regimen for the 6 weeks leading up to Big Kahuna. I implemented it and followed it very closely. What happened in the end was a PR and me feeling very optimistic about having a sub-5 hour half-ironman (well...one that's relatively flat, anyway).

The main point is that by writing them down, I had something to go back to, to check in with.

The difference between a goal and a dream is the written word.
-Gene Donohue

That subject is a whole other blog entry - there are tons of studies that point to the benefits of writing down your goals rather than just thinking about them. So why don't we do it more often?

I don't know, but I need to, since I am an especially goal-driven person. I want that Clearwater qualification!! Goals to appear here soon...my first goal of 2008 is to write my goals and my training plans!

I completed #3 a couple of months ago, and as of yesterday, have found a new job in the non-profit world that I am incredibly excited about, especially since it is leading me in the direction of public health - a passion I've had for the last 10 years or so. Did I also mention I moved? Yes, I made the big move from Berkeley to Santa Rosa on December 31 with the help of many dear friends. I am so thrilled to finally be living in Sonoma County and especially about not having to wake up an hour earlier to drive up for a bike ride in the mornings!

So, just a few notes here and there:

Jessica and I rode together for the first time ever (she's getting back into cycling) on my last day in Berkeley and had a fantastic time together. We did the Wildcat Canyon -> Camino Pablo -> Moraga Way -> Pinehurst -> Skyline -> Tunnel Rd. -> back through Berkeley loop from my (old) house.

The view from the top of Pinehurst is just lovely. Hello Mt. Diablo in the back!

Would've taken Grizzly Peak from Skyline but we were pressed for time so we thought it might be faster to go through Berkeley. It was a very frigid morning that proved itself with the several ice encounters we had along Camino Pablo on the east side of the hill. Brrrrrr!

The nice thing was that because she's just getting back into it, we took it slow and easy and it was a very aerobic ride for me (as opposed to riding w/the guys, which would have been a mix of aerobic and anaerobic up the hills since I would've tried to kick their butts up the hill - damn ego). It felt really great and reminded me that I need to still do more of that as I ramp up my hours, especially with my runs. It's far easier to push yourself and work hard than it is to work out at very aerobic rates because psychologically, you think you're not doing enough. It is a very frustrating endeavor, one I know many athletes struggle with.

There was a great article today from Active.com called Train Smart This Winter on this very issue. Some helpful running tips as well. Get it here.

Speaking of running, my friend Sarah invited me on a really awesome run. It's called Saturday Morning Run and it is loosely associated with the Tamalpa Runners. I think this description from the website is apt:

This run began in 1971 and is the longest-standing group run known to the club. It is 100% trail running, always hilly, generally lasts 1 1/2 to 2 hours covering 7 to 10 miles. There are plenty of options to run longer or shorter depending on your ability, time, and interest.

We went out on Saturday, 12/29 in spite of the rain we encountered on the drive over. I'll be honest, I was very dubious. All I could think was "damn, it's gonna be cold and wet. How fun can that possibly be?" Thankfully, I'm not one to flake so I stayed the course.

We got there pretty early but right before 9:00, the cars began to arrive en masse. "Wow, these people are really committed," I thought. We met at the Mountain Home Inn near Mt. Tamalpais and the run began at about 9:15 a.m.

First we went down, the flat, then more down into Muir Woods. Then up, up, up and MORE UP. It began to hurt. Yet, in spite of my labored breathing and hurt, it still felt good. It felt good because I knew everybody else was doing it, too. It felt good because I was in good spirits. The people were so nice and so welcoming, especially when some found out it was my first Saturday Morning Run. No wonder Sarah loves it - I loved it and I'd only been once!

I can't say that doing a ton of hill training will necessarily be good for my triathlon training, but I think that coming out once a month for their trail runs would be really nice and a fantastic way to spend a Saturday morning. THANK YOU, SARAH, FOR THE RECOMMENDATION!

This past weekend I did yoga for the first time in a month or so and my body reminded me why it's important to do yoga often rather than sporadically. Oh, so sore! It will be nice when I can get settled in and find a place to do yoga at on a regular basis. About halfway through class, I thought "you know...this is nearly better than a massage." It's that good. :)

Finally, an article from today's Wall Street Journal caught my eye - "Are You An Alcoholic?" Just a nice article about how they're trying to adjust the definition of alcohol abuse and dependency for the new DSM-V that's being compiled to include a range of severity so that potential problems can be caught sooner than later. Also a good reminder of what's 'normal' for alcohol intake for all of us. I'll be the first to admit my love of vino and beer, as well as the occasional gin & tonic. Still, I find I'm much more careful about my intake now than I used to be, and don't even necessarily crave a glass of wine every night with dinner. I'll also admit, however, that I would have a hard time going 60 days without craving a drink. Sure, I could do it (let's not put me up to the challenge right now though, okay?), but because I tend to enjoy my wine with dinner at restaurants or have a beer when I go with friends to the Belgian Brewery (The Trappist in Downtown Oakland - totally ROCKS!)...would make it a little rough socially because I wouldn't want the temptation, so I just wouldn't go out. Then...what's the point?

Speaking of alcohol...my friend David told me to drink a grog to warm up. Not a bad idea... :)

On a clear day, a ride in Berkeley is simply just stunning. Me at the top of Tunnel Road on 12/31. Full set of photos at http://www.flickr.com/photos/strejo/sets/72157603608270826/

Birthday Reflections

Well, I haven't been blogging much lately, but that has to do with lots of fun adventures and not a lot of training on my mind. While it can get very frustrating gain back a couple pounds and think that you're not 'doing enough' because you're not training 12 hours/week, it's also really REALLY nice to just relax.


Who says you can't exercise on vacation? Hiking about 15 miles outside of Ensenada...

Relax as in...
-not wearing a watch
-not checking email
-spending time with friends and family
-drinking two glasses of wine and not feeling guilty
-indulging from time to time (in moderation, of course!)
-not be neurotic about oversleeping or missing a workout
-taking time to do 'other' things on my to-do list that got put aside during tri season
-doing more yoga

Why is this so important to me? One thing that yoga has taught me over the past year is how important it is to quiet the mind. I think for many of us, our minds are constantly going at 150 mph. I know mine does. I'm always thinking, whether it's about what to make for dinner, what my workouts are going to be, what I've got to do over the next week, etc. etc. During my yoga practice, I work really hard (not always successful , but I try) to try and just quiet my mind.

One thing a fantastic yoga instructor once said that has really helped me out was:

"You know how your mind leaps from one thing to the next? You have one thought after another. Instead of just trying to silence those thoughts, try to focus on the space between thoughts, and staying there, in that space."

It's really hard to do, but it gives me a place to start.

What does relaxation and calming the mind have to do with birthday reflections? Well, my friend Devon is really introspective in her race reports, and writes a lot about how much of a mental experience her races are (she does ultra-distance running). I believe this too, and know how powerful our minds can be, not just in a race, but in our training and in our everyday lives.

As I turn a year older, I am inclined to want to focus a little more on my mental strength and nurture it. While I know I still have a young body, I can still sense things that have changed since I was, say, 24. No, I'm not complaining! Older people tend to want to say "ah, whatever! You're still young!" Yes, but while I'm young, why not make changes now that will keep me stronger for a longer time? As the body changes and recovery doesn't come as quick as it used to, it becomes increasingly more important for us to remain strong mentally and do what we need to do to take care of our bodies.

I picked up a great book called Yoga Anatomy and it describes many of the common yoga positions and illustrates which muscles are primarily and secondarily used, as well as which organs are affected in some of the sitting poses. It's a really interesting glimpse of what yoga can truly do for our bodies as well as our minds.

No, this isn't a big push for yoga! I just think that over the next year, I'd like to spend more time with yoga and make it a more prominent part of my training, even if I have to sacrifice a few more things to create time for it. It's become such a relaxing and helpful part of my week, and I think I'm ready to commit to it more than once a week.

For my Thanksgiving Day workout, instead of doing a bike ride, I met up with my friends Anna & David and we went to a yoga session where we did 108 Sun Salutations!!! Talk about SORE HAMSTRINGS - I was sore for about 4 days. That's a reason right there to do more yoga. :)

Finally, my 28th year is going to bring a lot of things to my plate. I need to be mentally ready to handle it for all of the goals I have. I am about to start planning my year in the next few weeks and come January, it's going to be time to TAKE OFF!!

Goals include:
-making a true year-plan for training and races (this means picking out all of my races NOW and sticking to that list)
-qualifying for Clearwater 70.3 Championships
-doing the Terrible Two in under 16 hours
-training smart and not overtraining
-staying mentally tough
-not getting burned out

That's a preliminary list. Note, those are all athletic goals and don't include professional and personal goals. I try to keep this blog mainly about triathlon, since that IS the subject. :)

Am I excited about turning another year older? HELL YES! I say, live it up and don't look back! Happy Birthday to me!!

Relaxing in L.A. with my sister!

Fall Update

What have I been up to lately? Drinking more wine, that's for sure!!

It was nice to take some time off the ol' blog. I'm ready to resume contact with the blog world, kind of in the same way I'm ready to resume working out on a more regular basis and being more conscious about what it is I'm doing in those workouts.

Still, it sure was nice to take some time off and relax for a couple of months. I got a bit edgy about it all and had those occasional bouts of thinking "oh my god, I'm turning into a sloth. I'm SO LAZY." But since I've done it before, I was able to keep it pretty in check and know that even if I put a couple of pounds on, even if my running slowed a bit, even if my swimming slowed a LOT - it would all be okay. Taking 3 days off in a row a couple of weeks ago was just a weird thing for me to do but when I went out on a bike ride I ended up feeling really great. I figure I might as well enjoy the rest now because in another month and a half, I'll be prepping for this: http://www.ironmancalifornia.com/.

So what have I been up to? Hmmm, lots actually...

On October 20, Lee, Pat, David and I did Foxy's Fall Century. That was a lot of fun, in spite of my not having ridden much since the Big Kahuna. It was 107 miles, about 4000 feet of climbing (or something like that) and 6 hours with a LOT of wind. The beautiful thing about the ride was that the first 20 miles were FREE - i.e. we got into a LONG train with 4 tandems who just pulled us the whole way. It was absolutely fantastic and made those first 20 miles seem effortless.


















After that, it was us against the wind into Fairfield, and it seemed to really suck up a lot of energy from all of us. Lunch was at mile 62 and I was just so happy to get off my bike. I was hurting by then. Still, we pressed on into the hills and it was a nice change. Miles 80-95 were tough and 95-107 were the toughest. We all broke apart for about the last 15 miles and came in on our own. Still, it remains one of my favorite centuries, perhaps because it's such a great way to end the year and the weather is generally pretty good.

On October 27, we had the first annual "Custer Cup Challenge Time Trial" (CCCTT) in Sonoma, CA. There were 15 of us who came out to have some fun with this 19.8-mile course with more climbing and turns than a real time trial would EVER have. That was half the fun, of course. Pics can be found here: http://www.flickr.com/photos/strejo/sets/72157603174928659/. I came in 9th, with a time of 59:59 - just shy of an hour, which was what I was going for. I brought my Cervelo P2 out to play that day and it was great to use it one last time this year. I was so bummed that Dave, Jim and Tim all beat me by less than a minute, but it gave me something to shoot for next year. We
celebrated our success and our fun with breakfast afterward. It really was a great time!

The biggest surprise on the course was Mr. Fitness Journal himself standing at the top of the hill snapping photos of us as we crested the top. We had all been bummed that he wasn't showing up to participate in the ride, so it was great to see him out there, even if it wasn't in FJ gear riding with the rest of us. The next big surprise was the emails he sent out that followed - he made up a "magazine cover" for EACH of us and called it "Chris's Big Idea." He is so incredible and so creative! Mine looked like this:















Gotta love the "Swimsuit Issue" line. :)




November 3 - The first YMCA Spinning Instructor-led ride from SF to Tiburon and around to Corte Madera and back around to Mill Valley, Sausalito and SF. Otherwise known as "The Paradise Loop." This was a 46 mile ride and there were 3 YMCA Spinning Instructors, 4 spinning students from the YMCA, 3 Lombardi Sports Triathlon Team members, 5 Wine Country Velo cyclists, and a partridge in a....oh wait, never mind - that's next month. It was an absolutely gorgeous day, one of those rare days in the Bay Area where there wasn't a drop of fog, the temperature was just perfect and the sun was shining brilliantly even as we met up at 7:30 a.m. It turned out to be about a 3 hour ride but that was due to a lot of the City congestion we encountered, especially on the way back in. It was great to have such a big group riding together, and we really hammered it through certain parts.

I was thoroughly impressed by one of my students who NEVER rides outside and was really keeping up with the rest of us just fine, and totally kicked my butt up over one of the last big hills. I told him he should ride more often! The members who joined had a blast and were excited about doing it again. We're looking at Dec 8, though that's the day after my birthday so um...I don't know how excited I'll be about getting up early for a bike ride. My birthday just happens to fall on a Friday this year, which is even more reason to live it up. :)























Since then, I traveled to Minneapolis for work. I visited the Edina YMCA and took a yoga class there. It was incredible! I was totally sore the next day, which was a good thing. I also went for a beautiful jog through the Minnesota Valley National Refuge the day I got there (last Thursday). I left at 3:30 p.m. and as I was returning an hour later, it was absolutely freezing. I didn't expect the temperature to drop so significantly in that hour, especially before it got dark. Still, it was a nice jog and I saw a hawk fly above me across the meadow, which was neat.

And here I am...slow as a slug in swimming. I went last night for the 1.5 hour workout and my arms were killing me near the end. The funny thing is that I've done some lifting and yoga over the past couple of months, so it's not like my arms suddenly atrophied. However, when you're not swimming on a regular basis, no matter what else you're doing, you're going to slow down. So, I endured that, willing to swim more often over the next few weeks if I can. Wine Country Velo is having our last big hurrah this weekend, finishing with a picnic up at Sugarloaf State Park. I'm looking forward to that, though right now I can barely walk!

I did some plyometrics yesterday morning after my track run and I am SO SORE!!! One of the things I'm really resolving to do is more of those. I think they will really benefit my running and cycling, if I can just be consistent and do them about 2x/week.

I've tried to think more about my goals for next year. Of course, qualifying for Clearwater. But on a smaller scale, making little improvements. I want to really learn more about the training process and write about it as I learn so that it sticks with me. As I start my fourth year of triathlon next year, I want to train smarter than ever. I notice that with each year, it seems to become of increasing importance to really pay attention to the small details that go into training and tweak them just a little. Things I'm concerned with include:

-Nutrition is something I need to focus more on.
-Getting my bike fit just right.
-Adhering to a training schedule.
-Taking time to rest properly and not do 124 mile bike rides 8 days before my A race (sorry, John!).
-Knowing when not to ride with the group because it doesn't work well with my plan.

2008 will be here before we know it. Time to get crackin'!!

Enjoying the beauty of fall in Sonoma County...

Post-season thoughts

Now that the endorphins have died down, I’ve had some time to reflect on this race and the year.

Overall, I made some really significant gains. My swim times improved as a result of my hard work on my form. My running has REALLY improved and I credit this to finally getting orthotics. Once I had them for my shoes, I was really able to start putting more distance runs into my training without worrying about injury. I’d like to get my half marathon time down to 1:45 if I can. I’m still on cloud 12 for the fact that I finished the run in 1:50 and paced 8:25/mile.

And then there’s the bike. I was somewhat disappointed by my bike time at Big Kahuna. I really thought I should’ve gone faster. I will say I felt better when Michellie Jones HERSELF said she found the bike course “challenging.” (On a side note, I asked to shake her hand and I congratulated her on her amazing season. Then I had nothing left to say. She is INCREDIBLE!)

I know that the Labor Day ride was a factor in my slowness. However, there remains a weakness of mine in cycling: hills. I think by the end of the bike course those rollers had really added up! Granted, I’m no slow poke up the hills. But I’m not as fast as I could be and it’s just time for me to spend these winter months getting in some good quality hill repeats.

It’s also going to be a winter full of bike adjustments. I think there’s some fine tuning that needs to happen with the new bike to really get my position optimal for power output.

So now what? I’m going to do a 5K Turkey Trot with my sister in November – she’s just getting started in the running world. Maybe a couple of other 10Ks. I have a couple of century rides this month (Konocti Century & Foxy’s Fall Century – both highly recommended). I’d like to do some cross country skiing this winter to maintain my endurance and strength. More yoga. Shed a few more pounds (in winter – very challenging!).

Next year: The season will start early, with the California 70.3 in March. There are so many things I’d like to do, like my first double century, some bike racing and some Olympic races I’ve never done before. However, my ultimate and main goal is to have a fantastic race at the California 70.3 to qualify for Clearwater; PR at Vineman and race Clearwater in November.

We’ll see what happens!

More Big Kahuna photos

These photos are courtesy of Mike DeAsis, very devoted Lombardi Triathlon Team member and "Tri-Sherpa." He is faithfully there at every race supporting us, handing us nutrition, supplying us with things we forgot, lending us gear and taking fantastic photos. Mike, thank you so much for all your help this season!

I love these photos he took because for once, I ended a race supremely happy and ecstatic and I think the photos really display my excitement. I felt great, but the smile was really from being so happy that I was finishing so strong and in 5:10!

I just can't get over the smile on my face during the finish! I was SO HAPPY!!!

This was one of those "YES!" moments. :)

Me and my Tiki God :)

Me and the other two age-group finishers, one of whom I've connected with post-race. Go Jocelyn (the woman in pink) - she also took 1st in her A.G. at the Santa Cruz Sentinel a couple of weeks later!

Big Kahuna Race Report

What an incredible day. It’s been a week and it still feels like yesterday. I had my personal best half-Ironman time by 14 minutes. I certainly couldn’t have imagined a better way to end the season.

The stats:

Swim: 32:44 (1:33/100 yd)
T1: 5:11 (1/4 mile run from beach to transition, hence longer T1)
Bike: 2:40:41 (20.91 mph)
T2: 1:31
Run:1:50:29 (8:26/mile)

Place in AG: 3 (or 4?)/68 (I was awarded 3rd on race day but as of now results have me at 4th...I'm assuming I really was 4th and they made a mistake...whoops!)
Place overall: 174/820

Pre-race jitters:

I was incredibly worried/paranoid about using John M.’s Zipp wheels. What if I flatted? Was it worth the Zipps? In any case, I knew I was taking a chance but I decided it was worth it.

I arrive and it’s the usual scene. The more I do this, the more I realize how important it is to fight my social urges and keep the chatting to a minimum. Excessive chatter gets my nerves flying high and inhibits my ability to focus on what I have ahead of me. I find this especially true for longer races, where I have more to visualize.

Set things up. See a few friends. Head down to the beach with teammates Matt and Andrew from Lombardi Sports.

The sky is gray and shrouded in fog. The water looks very uninviting, and I feel the inner child in me wanting to whine and protest: I DON’T WANNA!. *brrrrrrrr* I know what I have to do. I have to get in and try it first.

Ice on my arms. I gasp for breath. Oh my, that is some COLD water. I try to put my face in but it takes my breath away before I can completely submerge myself. Just have to dive my head in and come back up. Another few minutes and I’m ready to head back to the beach to wait for the race to start.

Swim:
7:10 a.m. sharp! The 29 & under women run into the water, similar to Santa Barbara. It’s mass chaos and as I enter the water, it’s still just as cold, but this doesn’t feel quite so bad as before. My breathing is still short and I spend the first 200 yards breathing only to my right. Again, I can feel my anxiety level ready to shoot up at any moment and cause me to start hyperventilating. Thoughts of past ocean starts haunt me and I briefly remember that first year where I would think “I can’t do this. I just can’t do this.”

Yet…my anxiety level never reaches hyperventilation/ready-to-quit levels. Instead I find myself calm, very confident in my ability. I stay the course and get to the first buoy, where it finally begins to thin out and I can just focus on my stroke and not watching for feet in my face.

The rest of the swim goes beautifully. I sight well and don’t depend on others’ sighting abilities. I know I’m good at this. Before I know it, the beach is getting closer and it’s time to begin the real part of the journey! “About time,” I think, as I begin to feel cold all over and chills are running through my body.

T1:

I exit the water: 32 minutes! Fantastic! This transition involves a 0.25 mile run from the beach over to the transition zone. I hit a steady pace and trot back. Getting the wetsuit off never seems to get any easier. Grab the bike and bike stuff. GO.

Bike:

I find my bike legs relatively quickly. Sort of. I realize around mile 10 that this is likely going to be a long ride. That 124 mile bike ride I was so proud of a week ago? Perhaps not so smart, looking back on it! My legs feel heavy. I wish I had a bike computer so I could stay on top of my cadence and speed better – if I could monitor and make sure my cadence was above 90 I could make sure my legs would stay fresh for the ride and run.

I’m still passing people, but just finding it difficult to find my comfort zone. I find the right gear and keep the legs moving in smooth circles. However, this is NOT the flat road I envisioned as I read race reports about the Big Kahuna. I had read about how this was one of the fastest half-IMs around and how ‘easy’ the bike is. Ha!

The bike course essentially takes you out of Santa Cruz and you head north on Highway 1 about 28 miles and then you turn around and go back. Highway 1, for any non-California readers, is ROLLING! NOT FLAT! There are also a fair number of ‘false flats’ as well, where the road looks flat but it isn’t.

In any case, I vow to hit mile 28 under 1:20. I try to keep up the pace, remember to ingest my nutrition every 15 minutes (alternate Clif Shot Block and a piece of Clif Bar – Apricot flavor) and just stay focused on my breathing and not letting my legs slow down. The rollers begin to add up and I think back to Cristi’s mantra about being smoothly pulled up a fishing line; spin smoothly up the rollers, Sarah!

Bike turnaround, mile 28: 1:21. DAMMIT! I’m going way too slow. I realize it’s time to get serious. Something else strikes me right about now: low-lying fog still grays the sky above me and it’s been chilly for the last hour. My legs are only just NOW starting to feel warmed up!

So, legs warmed up and intent to have a negative bike split (i.e. have the way back be faster than the way out), off I go. I’m serious now and there is absolutely no way I can allow myself to have a bike time of anything longer than 2:40. It would be a disgrace to my new bike, the Zipp wheels and me!

I fly over the rollers on the way back, still with heavy legs, but determined mentally to push through them. Go, go GO!!!!!

I pass a woman in my age group who I figure must be one of the front runners, as I passed a large handful of women on the way out and haven’t seen any of my rivals since. I can tell she’s a good cyclist and I decide not to pay attention at this point to where she is in relation to me. I must stay focused on MY goal and let the rest happen.

She and I play some leapfrog over the last 15 miles. Around mile 46 I pass her for good. I bring it home and I’m determined to have that faster split time. More rollers, my legs are screaming. Almost home!

T2:

I round the corner into transition and get ready to shift my focus to running and bringing out the many visualizations I’d done of the run. My split: 1:18 – perfect!! I felt much better about the second half of the bike than the first, though still kind of annoyed with myself for not saving that long bike ride I’d done for another day (after the race). I would love to get my T2 down to 1 minute but alas, still came in around 1:30. Oh well. Off I go – 13.1 miles to go!

Run:

I run out of transition with my bike gloves on and smile. Whoops! Luckily I know Mike D. will be there in a little bit and I can hand off my gloves to him. I see him with his camera and after he sets it down I gratefully smile at him and say “Mike, can you take these?” We do the hand off and I know I’m really off. This is IT!

During this first mile I think about my goal. Based on how I feel and what I did at Santa Barbara, I decide to aim for an 8:15 pace. It’s rather lofty given that at Vineman I paced 9:02/mile. I’m strong. I’m committed. This is the last race. In Matt’s words, “don’t save a thing. It’s your last race of the season. Give it everything you have.”

The woman from my age group who I passed on last part of the bike floats by me. “Nice job,” she says. “You too! Keep it up!” I enthusiastically reply.

1^st mile was a 7:33 and 2^nd mile was a 7:45. Not bad at all! Miles 3, 4, 5 go by and I stay on 8:00 miles. Mile 6 is a bit tough and my legs start to get heavy. Just past mile 7 my legs threaten to break down. I’m not really sure what to do. They just feel like they can’t keep going. My stomach begins to feel upset. My breathing starts to get shallow and slightly labored. “Don’t stop, Sarah.”

I know I don’t want to stop but for the first time in this entire race, my momentum comes to a screeching halt. I’m not sure if I can keep running. I might have to walk. I need new legs and I need them now. I look ahead and send out a cry for help. I silently call upon the triathlon gods and pray to them to refresh my legs and help me through this last 6 miles of the season. This is it! Please!

Aid station coming up. I take some water and walk through. I want to keep walking but I know I can’t. The trail dips down and then there’s a sizable hill to go back up. I slow my pace down and shuffle up the hill, ever so slowly. A woman from my age group passes me and I helplessly watch her glide by. “Focus on yourself,” I tell myself. How can I worry about others when I need to be worrying about myself?

I breathe deeply and approach the top of the hill. My stride begins to lengthen a little at first, then a little more. My breathing becomes normal and my stomach settles back down. Legs are going to be okay! Mile 8 I hit my stride again and I pick up the pace. By mile 10 I’m feeling fantastic and I pass the woman who passed me during my low moment. In the last two half-IMs, mile 10 had been the tough point for me, where I had to really dig deep and muster up the energy to finish decently. Here, though, I feel like a new person. I’m pacing 8:05s and have no intention of slowing down.

Mile 11: I pass a guy that’s been in front of me since mile 2 but always stayed within my view – it feels so great! Mile 12: I pass one more woman from my age group and as I pass her a big smile spreads across my face. This is IT. I feel AWESOME. I can see the beach as I come down the road and around the corner. It’s all I can do not to sprint (my body really won’t let me sprint at this point). I’m ecstatic.

The sun is shining brightly as I make my way onto the beach. There’s a large crowd of spectators lining the long sandy chute. In fact, I can’t see the finish line but I’m so happy that I don’t care. I’m enjoying the journey. People yell “you’re almost there!” and I smile and say “but where’s the finish line? I can’t see it!” They all point me home. The endorphins are rushing through me and each step I take is effortless and full of spring. I’m here and as I see the clock and the finish line, I realize that I’m going to finish in 5:10 – even better than I could’ve ever hoped.
I step through the finish line, arms raised for the first time. I feel amazing and I can’t wipe the smile off my face. What a race!! What a day! I can leave Santa Cruz on a high note and a feeling of contentment that I was able to come back and replace bad memories with good ones. It doesn’t get much better than this.

I just want to thank EVERYBODY for all of the support you've given me. There is no doubt in my mind that all of the fantastic words of encouragement and enthusiasm in addition to all of the challenging bike rides really do help me when I'm out there and digging deep. The new bike...let me just say...one word: AWESOME. Oh and AMAZING. I also am confident that not only did I go faster on it, but the different position I was in really saved my hamstrings for the run and it really enabled me to go faster on the run right out of transition.

It's been a great season.

My tiki god I got for my age group "win" :)

Last Race: BIG KAHUNA

In 10 minutes I'm getting ready to hit the hay. Tomorrow is my last race of the season. I'm half SO RELIEVED and half SO nervous!

Relieved because:
-I don't have to train so many hours every week for the next couple months
-I don't necessarily need to really watch what I'm drinking as much (though now that I've fallen out of the habit of having a glass of wine every night, I don't know that I'll really go back to it.)
-My body can rest for a month
-If I feel, on any given day, like going for a swim, or doing a run, I can. There is no training schedule to dictate what I do on what day, or how intensely or for how long I should be going.
-I can focus on some other things in my life that I need to focus on.

Nervous because:
-It's my last race! I want to do well! I want to EXCEED my expectations! I want to come in around 5 hours!
-I'm riding my new bike with some borrowed Zipp 808 wheels, courtesy of John M (THANK YOU JOHN M.!!!). While this is a GOOD thing because they go FAST, it's scary because they're tubular tires, and if I have a flat, I'm pretty much done. Let's just keep our fingers crossed that doesn't happen. The last time I was in Santa Cruz for a race was almost exactly 2 years ago for the Santa Cruz Sentinel. I had three flats because of a small piece of glass I couldn't find while I changed the tube. I ended up being the last one out there, had a CHP drive me back to transition after the 3rd flat, and was so disheartened I DNF'd because I just didn't have it in me to run a 10K at that point. I'm back to Santa Cruz to change the negative feelings I have whenever I think of racing down here!! It's going to be allllllllllllll good.

I must admit...the wheels sure do make it look even sexier!!!! :)

-I'm also a little nervous about how cold the water is. I brought my thermal cap just in case.

I guess that's all for now. I keep a quote at my desk that says:

"You can't do better than your best."

So, I'm going out there and I'm going to do my best tomorrow. I'm going to practice my positive thoughts, listen to Bolero and visualize my race, and know that I'm just going to get out there and truly enjoy every moment of this last race. In the end, I just want to have a good time - that's what it's all about.

The longest ride of my life: 124 miles

Pat, Lee, me and David at the top of the Geysers at mile 60

The date: Monday, September 3, 2007

The plan: Me, David, Pat and Lee were to meet in Windsor, CA at 6:15 a.m. and leave around 6:30 a.m. to ride 124 miles. The ride included heading north to Cloverdale, riding up through the Geysers, down the other side to Geyserville, into Healdsburg via Old Redwood Hwy and back to Windsor, then out Eastside Road to Sebastopol, into Graton, up Graton Rd. to Occidental, out Bohemian Hwy to Monte Rio, then catching Hwy 116/River Rd. back through Guerneville and all the way back to Windsor.

The report:
It's difficult to describe what was easily one of the most memorable and best rides of my life. Again, my deepest thanks to Anna for being there with that awesome lunch. She's a lifesaver!

I called my mom to let her know we finished and came out okay and then I said, without any hesitation:

"I can say that I have never loved any athletic activity so much in all my life. I fall more in love with this sport every time I ride."

It's really true. Yesterday's epic ride, in spite of the tough moments, was no different and it also makes me appreciate the fantastic group that we are. I'm being all sentimental and everything but it really heartens me to see the way we watch out for each other, help each other when we need it, and motivate each other with insults and props alike. Not only that, in spite of being occasional whiners, this group is NOT A BUNCH OF WIMPS! We challenge each other and ourselves with long rides, tough hills and great pace lines. Then we get better and do it some more. The common bond is a love of the sport and through that bond we've shared many laughs and good times that make the sport that much more fun.

So...now that I'm done waxing poetic about how cool we all are...let's talk about the ride!

I don't think this will be my typical long-winded race/ride report. I would like it to be, but there's just so much you can say about what happened in 7 hours and 40 minutes that it would go on forever. Instead, I've touched on some of the highlights, elaborating specifically on the Geysers:

-We meet at 6:15. The guys are all layered up like it's 40 degrees outside. It's really a balmy 58. What a bunch of wimps! Pat is convinced to lose his vest. I've got shorts, sleeveless jersey and arm warmers. David is still bundled up, then asks me "Is that all you're wearing?" "Yeah!" I answer back, in a tone that implies the idea that wearing anything more is just ridiculous. "Awwww man!" David responds. David is then convinced to "man up" and lose some clothing. The term "man up" was used multiple times throughout the day. :)

-First 40 miles somewhat uneventful. Beautiful morning, we ride through much of the Vineman course, Lee threatens to turn left onto Sweetwater and we say "go ahead!" We did them in exactly 2 hours - just what Pat predicted.

-The Geysers begins: starts off very smoothly and gentle with some up, flat and down and we ride together as a group, reveling in the sunshine, the beauty of the canyon alongside us, the serenity of the car-less road and just how happy we are to be spending our Monday like this.

Next section: We begin to split apart as the terrain has changed to sweeping uphill. Still gentle, but no flats or downhill - it just continues up. I maintain a steady cadence and just focus on using as little energy as possible and keeping a steady rhythm. With no iPod, it's me left to imagining I'm in spin class and just focused on my breathing and my pedal stroke. Rather meditative, actually! Between my focus and the beauty around me, I really feel fantastic and am so happy to be there, in that moment, taking in so much around me. The sun is bright but there are lots of shade spots that I go in and out of.

The #$&^*# Section: I'm lifted out of my happy, meditation state when I look up ahead and see the road get steeper. There's a house on my left with some folks out front. I wave to them and smile. Just past their house, the road splits: Geysers to the left, and who knows what to the right. I hear Pat say "take a right, Sarah." Pat and David are waiting at the turn. As I ride up to them, I notice I'm feeling parched and I only have one water bottle left. I could use more. Lee is fairly close behind me and as he rides up, I said "you know...not sure how you guys are on water but I think before we climb more (we had 10 more miles of STEEP climbing to go) I'm going to ask those folks if we can get some water. Everybody decided it was a good idea and the locals were happy to oblige. Water bottles full, we were ready to begin the ascent.

Now...I've mentioned climbing Sweetwater. Couple sections that are weave-worthy. Well...as we made the left-turn, I looked up and heard David say exactly what went through my mind: "uh oh." This grade was nothing to laugh at. While everybody was being vocal about it, I decided I just had to hunker down and focus. Use my breath. Use my strength. I can make it. This is steep but I KNOW I can spin this. Silently I pass by David and Pat and just continue to breathe and pedal. It's working! I'm almost there! AWESOME!

Awesome until...I get to 'the top' and turn right and see...there's more. Of the same. "Sh**" I think to myself. So much for spinning to the top. I couldn't hold that type of cadence if this would continue. David and Pat pass me. Soon after, Lee passes me. I just have to focus on getting through this as best I possibly can. I pedal more...the hill keeps going. Slow cadence, slow speed and it takes everything I have to just keep moving up this hill. "YOU CAN DO IT, SARAH!" Lee and I remain close together but somehow David and Pat are, as Lee put it, mountain goats. I weave a few times to give my legs a break. This is harder than anything I've ever done! Wishing I had that triple ring but grateful I have a 27 at least on my compact crank.

On it goes...Lee later called it "relentless" and I think that is the most apt term that describes the "*@#$*^ Section" of the Geysers.

Finally, we hit some flat. "THANK GOD!" I yell. We ride along the ridge of the mountain and as I turn around, my breath gets taken away. It is one of the most beautiful sights I've EVER seen in my LIFE. THIS is why it was worth it (and the descent). Northern Sonoma County, all there before me. I felt like I was on top of the world. "Look, Lee! Behind you!! WOW!!" I felt like a giddy kid who just can't stop being excited. It was gorgeous.

On we rode, then we had a SUPER SWEET descent that Lee almost crashed on. Thankfully, he didn't. I wished I had a computer on my new bike so I could see how fast I was going. It was fast enough to catch David and Pat. :)

We regrouped and did a bit more climbing, but nothing so bad as what was now behind us. This time, we had something besides a great view to look forward to: Anna and her picnic! I looked up the short hill ahead of me and there was their car, trunk open, food waiting. We all sped up and shouts of joy could be heard from everybody. "WOW!" "AWESOME!" Again - giddy like little schoolchildren. David remembered to put his camera in the car so courtesy of David, we had a couple good pics from the top of the Geysers!

We stopped for about 30 minutes to savor the company, food and views from on top of the world. It was a perfect resting stop at 4 hours into our epic ride. After that, we packed our snacks and headed down, down down the Geysers on what is one of the most beautiful descents I've ever been on. It ranks with the perfect day we rode down Oakville Grade and the entire Napa Valley was spread before me with no clouds or fog. Just...spectacular. Makes you appreciate where you live and having the ability to enjoy something so special.


Miles 60-80: Geyserville->Healdsburg->Windsor

Pat is a real cruel person to have had us go back into Windsor at mile 80. I have to admit, I was getting tired. However, it wasn't so much my desire to stop cycling as I noticed I was beginning to feel very dehydrated. My Accelerade was warm and I had no water. I had no desire to eat anything. My body just felt tired and my legs didn't seem to have a lot of power. I could feel my body getting close to overheating and I was caked in salt from all the sweat.

I mentioned I might consider ending the ride early, but as Lee mentioned, we have great cycling partners. Partners that won't let you quit!!! I know if somebody was really sick, we'd react differently. But they knew I had it in me and I later appreciated them for not letting me give in. No DNF!

We turned right onto Eastside Rd. in Windsor and it was there that I said "okay this is fine, but I'm really going to need some water." I knew I was dehydrated.

Miles 80-95: Windsor -> Graton -> Occidental
Windsor to Graton was tough but I got my 2nd (or was it 3rd, or 4th) wind. We had a couple hills that I just decided to power over because I just wanted to get them done. My legs burned as I did so but I was just happy to get through them. As we crossed 116 on Graton Rd., we noticed Lee was way behind us. What happened?

He rejoined us and we kept riding to Graton. Once at the Graton store, Lee then said "my seat rail broke." However, being the stud he is, he decided to just live with it. I must admit, I was impressed. I chugged down as much water as I could in Graton and refilled my bottles with water. Onward!

Graton Rd. into Occidental was where I cracked. That hill was a major BI**CH!!!! I don't think I've ever taken that road into Occidental or if I have, it's been awhile. I think I've come up the other way FROM Occidental...of course, never remembered what this climb would be like. I can summarize it by saying that every time I would think/hope it would flatten out, it would curve and then keep going up. Every ounce of energy I had was being used in climbing up this hill, and as I would get to a corner I would think "PLEASE, PLEASE be done." Nope.

Finally, as I rounded a corner and saw the hill continue to go upward, I nearly lost it. Nearing tears, I yelled at the top of my lungs, "GOD DAM**T!!!" I couldn't do it. Just done. I had nothing left. My legs were spent and I couldn't climb. I just couldn't. But...I had to.

I made a circle and David, who was initially behind me, rode past and said "are you okay?" "I will be" I said. As I made my circle I regrouped, took a deep breath, and kept climbing.

Miles 95->124 Occidental -> Monte Rio -> Guerneville -> Windsor
We regrouped at the bottom of Graton Rd. Turned right onto Bohemian Hwy and I decided I'd worked my @$ off for this descent and I was going to take it. Stupid wind slowed me down, but I stayed in my tuck and made it my mission to get down this hill as fast as I could. I rode to Monte Rio by myself so that I could collect my thoughts and be ready for the last 20 miles. I knew I was emotional because of the dehydration and the exhaustion from the heat (it had been in the low 90s all afternoon). I didn't want to just 'suffer' the last 20. I really wanted to enjoy them and continue to be happy to be doing what I was doing.

We regrouped in Monte Rio and rode a paceline that Pat pulled the whole way back to the hill on River Road. Nice job, Pat! I brought up the rear and ensured Lee was sticking with us. It was rather nice to finish on River Road that way, as a group. I was in a happy place again, and tried to think about all the emotions I'd been through and what I liked and disliked about the ride. I enjoyed being in our paceline, riding past all the tourists and drivers, proud of what we'd done together.

We had one last hill to tackle and that would be it. It was on River Road, and once we got over it, we'd be home free! Slusser Rd. would be coming up on the left and that was our home stretch. The hill was tough but I managed. We regrouped on the other side and turned left onto Slusser together.

The rest of the way back, we discussed the ride. We looked out across the valley and saw the Geysers - they looked so far away and so high! "We were up THERE THIS MORNING!!!" I said. It was quite a feat and I was so proud of us! David and I talked about how the prospect of even DRIVING 120 miles doesn't seem fun...but yet...to have ridden it...was fantastic.

The next day: final thoughts
Would I do it again? Absolutely. Would I go for 150? Heck yes!
HOWEVER: I don't want to plan another one for a weekend where there's a heat wave. I'm SO happy we did it and I have no regrets. But if we do our own long-@$$ ride without refueling stations, we can't do it on a day when your own water begins to taste nasty because it's HOT water in your water bottle. My other advice is to have real food packed as well. Clif bars and Clif shot blocks begin to really get old after about 80 miles. And they mess your stomach up after awhile, too.

THANK YOU PAT, DAVID AND LEE!!! I had a great time and it really is one of the best rides ever.

Onward!!