Women's Only Tri-Camp - Targeting Barb's Race

Women's Only Triathlon Tri Camp

Specifically Targeting Barb’s Race Triathlon

Sonoma County, CA Tri-Camp Weekend 

Presented by: Train to Endure

July 7^th & 8^th, 2012 - Sonoma County, CA

This camp is designed for the female triathlete interested in fine-tuning their training and course knowledge for Barb’s Race. The Barb’s Race Tri-Camp is designed to provide race specific training on the course for athlete’s preparing for this popular Sonoma County women’s only half-iron distance event.  Join us for an “insiders” preview of the Barbs Race course with local Sonoma County triathlon Coach Jen Latourette and one of Vineman Race Directors Amy Latourette.

è  Fine-tune your training and race day plan

è  Get answers to all your burning Barb's Race questions

è  Get professional, experienced coaching and support from coaches who know the course

è  Build a plan and gain specific insight and skills that will give you confidence on race day!

è  Train with positive like-minded individuals, make new friends, and be inspired!

Our Goal

is to provide a high-quality training experience in a supportive environment where you have the opportunity to get answers to all your questions about the race course while getting hands-on, experienced coaching specific to the demands of the Barb’s Race.

Our Mission

Our mission is simple, to provide a positive, high quality training experience for any female triathlete who has her sights set on Barb’s Race.  It doesn’t matter if this is your first or your fifth event – we’re here to help you improve your skills, gain fitness, get to know the course, and improve your racing!

All levels are welcome and encouraged!!

We invite you to take advantage of this great opportunity on the course with local coaches and event staff

who love and support the Barb’s Race mission and event.

Sign up or Questions à  Contact jenny@traintoendure.com
Deadline for Registration: 4 weeks prior to start of camp.
Fee: $175

It's Mojo May Baby...let's roll!

Happy Spring ya'll!

It seems the early spring rains and heavy April showers are finally easing off a bit and giving over to some beautiful, sunny days. Those days we crave...where May flowers bloom and the endless fields of green grass and wine country vines make the riding and running in these parts feel like heaven on earth.

So,
question is are you ready to roll? Its "Mojo May Baby" and time to get down to the business of racing. Early spring races are always a mixed bag of emotions, results, and motivation. Let's make sure you're ready to toe the line and get what you came for.  Specifically --> those goals we outlined in January and February and re-committed to in early spring.

By now you should have done the following:

#1 - Written down your top 3 goals for 2012 and started the process of laying the foundation to acheive them
#2 - Shared your goals and discussed them with your spouse, coach, or close friend / family member
#3 - Evaluated your time and financial budgets to be sure you have the resources and time!
#4 - Set specific dates and deadlines in your calendar for those goals
#5 - Applied for time off at work to either attend a training camp, travel to a race, and/or scheudled a recovery period (ie. vacation) from your sporting life and events.
#6 - Hired a coach to do any necessary annual performance testing or to help you
#7 - Re-evaluate the 'big picture' every 3 months
#8 - Make sure you are following the path to success in reaching your goals

We're now at the 3 month period again....how's it going? Do you have "Mojo in May" or are you floundering and not keeping your "eye on the prize"?  Remember, don't get discouraged!! Its still early in the game if you find you're not where you'd hope to be. If so, its time to get some help and re-focus.

Consider Coaching --> When and why to hire a coach....and more important getting what you came for!

Many athletes I've come across over the years fit into one of two categories:
a.  The experienced athlete
b.  The new and/or transition athlete

Most I have met are "self-coached" - meaning they've cobbled together their own training schedule from various programs or resources they've read or participated in and found something "comfortable" for them. Or they may have gotten a program once from a coach and followed it for the past few years as a basic template. Others are down right confused and are afraid to ask and still others are just "experimenting" and having fun. But, what they all share in common is that at some point in time each athlete comes to the realization that either

a.  They want more results and to get better (and love it) OR
b.  Its not important enough to them to invest more time and energy 

For most I find they love it and find the sport a meaningful source of lifetime fitness, fun, new friends, and new challenges. What I find most common to the self-coached athlete is that at some point during the process of transitioning from "just fun" to "I want to go faster, better, stronger" they lose sight of the big picture and can often get confused about what to do when things start changing or going wrong. This is very true in particular for the seasoned, competent athlete who's savvy in the sport, and has had quite a bit of racing experience, usually over a number of years. They do very well following a training plan and for the 'most part' have figured out what works for them in general. In addition, they may see pretty decent results on a regular basis...but eventually some 'big picture' goals - ones they've been harboring for awhile seem to elude them or results their after begin to slide down the drain. 

On the flip side of this equation I've also seen my fair share of beginners and/ or  "transition athletes"
(those athletic folks from other activities or sports) who are just testing the waters and "winging it" for awhile.  Same thing seems to happen....things go pretty good for awhile....maybe even a year, two, or more....but than somewhere along the way results become elusive and frustration sets in - and along with that a loss of motivation can start to occurr. So how is this important to you and your goals? Well, it can make a big difference in the months and years to come in reaching your goals, staying motivated, and enjoying the sport long term.  Remember - weren't we here to have fun and get fit?

For those of you who are "winging it" and jumping from website, to blog, to the latest triathlon or lava magazine and are meshing together a variety of training plans remember it can seem to work quite well - at first.  But, somewhere along the way when things got muddled, confusing, and it seemed harder to get the next result you wanted did you ever consider asking for help? And asking help from a professional? Think about it - if you messed up your taxes or blew up the dishwasher and didn't know how to fix it would you grab a magazine or call someone experienced to help you? 

Remember - there is alot of information out there now.  And a real resource in the sport - like a coach can help you sort through the good and bad information.  The best laid plans are ones that are achievable.  And the best training programs are the ones that help you acheive your goals, are simple to follow, and give you clear direction.  Remember the KISS goal we talked about early in the year?? Keep it simple silly..... 

"Pick it and Stick it"
The best plan is one you can follow day in and day out, week after week  BUT also still gives you results. To start, try to pick one plan and be sure you "pick it and stick it".  If you are having trouble doing this it might be time to hire a coach and get some feedback. Remember, coaches are professional "consultants" and most are a wealth of knowledge in adjusting training programs, helping you clearly define your goals, and laying out a road map for continued results.  However, we don't just write training plans and coach sessions all the time. 

Listen to any successful athlete and they'll tell you a good coach is worth their weight in gold. A great coach is sensitive and is invested in your success. They are also trusted advisors and resources for all types of athletes not just beginners - including the highly self-motivated, driven, independent, and often seasoned athletes who just need some guidance now and than. A once monthly or quarterly consult with an experienced coach can save you so much time ---and loads of grief.  They can help you stay focused on your primary goals and get you back on track quickly when things go array.  They can also help you advanced your training in ways you might not have considered.  Remember, as athletes, equipment, and the sport evolves so do training tools and coaching methods.

When do you really need a coach? 
When you're at a loss for how to get on track; when what you are doing is producing lack-luster results that are a continued source of frustration; when its time to salvage the rest of your season after injury or lay-off; and most important - to help you make sure you are getting the most out of what you are already doing and not just "spinning your wheels". This includes all types of athletes - from the newbie and / or never been coached to those who may have had a coach in the past. Even coaches 'need other coaches' both as athletes and mentors.  If you need more help than this that it might be time to consider investing in more coaching to get the most out of what your wanting to achieve and the most direct route to it.

I want to close with an amazing video a friend of mine recently shared on facebook...it really is simply stated "amazing". I like to review it now and than when I get off track and remind myself to 'get it together" and do what I need to do to get the work done for the results I crave.  Don't ever be afraid to keep learning and growing.....onward and upward - and if you have a dream "go get it!!!

Happy May Day.....and "Share the Mojo Baby"!

cheers for now,

jl 

Re-assessment time!

Yes, Its Re-assessment Time folks!
January 1st has come and gone. Now low and be-hold Valentines Day has blown by and its already the middle of February. The question now begs to be asked - how are you doing on those goals you set?
You know which ones I mean....the New Years Resolutions for 2012??? Hmm...lets start from the top and check back in.

Have you done any of the following guidelines mentioned in my new years post ???
#1 - Write down your top 3 goals for 2012.
#2 - Share them with your most trusted friend, relative, spouse, coach, or advisor?
#3 - Re-evaluate every 3 months
#4 - Keep your "eye on the prize"
#5 - Remember the most important thing...the KISS Principle!
K - Keep
I  - It
S - Simple
S - Silly

As its close to the 3 month re-evaluation period I figured it was time to actually check-in. Hopefully by now you've come up with some ideas and specific goals on what you'd like to work on and/or accomplish this season. I also hope you've found a friend, family member, or a coach to share these with ideas with. This is an important step as clearly defined goals and commiting to meeting those goals is often the kick-start we need to put changes into action. 

Still stumped?? Need ideas? Remember the KISS method and simplify...
Your 2012 goals can be as simple as identifying 1 or 2 key events you'd like to do or set a new PR at, setting new goals for working on a specific weakness, or simply structuring your year differently so you can try new things and continue to grow and get the results you seek. This also means vacations and what I like to call "structured breaks" from training or racing. This allows most of us - age-grouper's or pro's (ie. Chrissy Wellington's recent ' break from training example) to pursue other goals and maintain balance in life as well. Yes, you know  - the 'little things' like making time for friends, going on family vacations, getting to your kids soccer practices, or even pursuing career or education goals, etc... Nothing is off the table, so - what is that nagging lingering thing in the back of your mind that you keep shoving off? Is it time ? Hmm - only you and your trusted advisor may know.

Long term results and success -> ie. "Keeping your eye on the prize" 
This might actually be the toughest part of meeting said New Year's Resolutions and goals. How often have you heard that health club memberhships sky-rocket in January only to drop back down to "normal attendance" levels by March?? Simply put its a lack of a. clearly defined goals, b. Not commiting to the process and creating accountability (remember that friend or coach?), and c. simply not 'keeping your eye on the prize'. I cannot state enough how important is to 'hang that carrot out there' the dream or vision you have of what you'd like to achieve. Visualization is a very powerful tool and one that can really help you get to where you want to be. Stop dreaming and start 'visualizing' your dream as if it was real. Once you've created this powerful image of what you are trying to acheive the next step is simply to "insert the video tape" in your brain and feed these images to it on a constant basis. You can do this in several meaningful ways that will help you bring your goals back into focus when you start wandering astray and lose site of them.

Here are a few specific tools you can do today that will help you visualize the success you are looking to create:

-Make a vision board.
I first did this in college in my sport psych class and now do it annually with my friends and have a big soup night along with it. Simply grab a stack of all your old magazines, posters, race numbers etc than cut and paste away.  All you need is some cardboard or construction paper and a glue stick. Make the image that you desire and than tape it to a place in your bedroom where you will see it everyday. Seems silly but I really think it works. The last one I did I got married and bought my new house in the same year. :)

-Watch your hereos.
I am a triathlon, cycling, and sports channel / video junky. So is my hubby Coach Dave. I can't tell you how many hours of old ironman dvd's, swim meets, cycling events, and ITU live feeds, and pro athlete interviews I've watched over, and over, and over. Its a wealth of inspiration, motivation, and interesting information. I've learned more than I can say just by studying the habits of these folks and visulizing them at their best while I'm swimming, cycling, or running. Try it and you'll see what I mean.

-Listen to the heart beat of the sport.
I also am an admitted podcast, i-tunes, and blog junky. I love to listen to all the latest interviews, read race reports, and endurance news as I pound away at work on the computer or while I'm riding the indoor trainer. I even listen to podcasts while I run. I think there are SO many interesting races, people, and places out there to be excited about and learn from. As the guys at IM talk say - check, check, check it out mate! Its a real shot in the arm and will keep you focused.

So,
that's it for now. If you need more help or have questions or comments please feel free to post. I always love to learn new things from you too!  We'll check back in a few months for our next re-assessment time and also will look into the issue of wether or not you are getting "what you want vs. what you really need" from your coach, racing, and training.

enjoy the ride, cheers mate!

jl

Setting Goals...2012 on the Horizon

With the New Year about to begin the inevitable question of what goals to achieve and of course resolutions to set begins. Question is have you sat down and seriously considered yours?  Well as I had this discussion with a good friend of mine on our run today I thought it might be helpful to throw out a few ideas on how we as coaches set our goals. 

So here's a few tips to help get you started on your path for a bright and happy new year...


#1 - Write down your top 3 goals for 2012
*You must be honest with yourself
*This can include all realms of being - family, athletic , spiritual, work, financial...etc.
*Write them down with a pen and paper - or at least type them out. The actual process
of having to write them down will drive the commitment home on a bit deeper level.

#2 - Share them with your most trusted friend, relative, spouse, or advisor
*By sharing our goals and dreams with someone this verbally encourages commitment
*This also encourages discussion about your goals and how well you are meeting them

#3 - Re-evaluate
*Re-evaluate where you are with your goals every 3 months...are you really doing what it takes to meet your goals? Why or why not?
*If you are on track - congratulations! If not this gives you opportunity to figure out why - a key component of being successful
*When you re-evaluate ask for help from your trusted friend or advisor if you are having difficulty meeting your goals


#4 - Keep your "eye on the prize" 
*Create a visual stimulus and reminder to help you keep on track
*And/or keep a log or journal that you report in daily.
*This can be a vision board, picture, notes to yourself, or the actual goals themselves
*Tape them to your bathroom mirror or closet door - somewhere you have to face your goals and
are encouraged to meet them daily...

Remember the most important thing...the KISS Principle!

K - Keep
I  - It
S - Simple
S - Silly

After many years of coaching, teaching fitness, and advising others on improving their health, wellness, and athletic goals I have found a very common theme that we all can learn from.  Many fail in reaching their goals simply because they focus on the negative, make things to convoluted & complicated, and simply stated - make too many resolutions. Two or three should do it folks. They should be sufficiently challenging to garner your attention and a certain level of commitment. But alas dont make your goals so un-attainable that they become the proverbial "pie in the sky".

Set your goals, make a commitment to see them through, and as Nike says "Just Do It"!

Wishing you all much happiness and many blessings in the New Year~

cheers,

jl

"The Northface Endurance Challenge 50k"

Wow - okey - it has been quite sometime since I posted some thoughts, happenings, and adventures.  Well - on my top 3 list of news years resolutions is to write monthly on my blog.  Why wait til New Years...better now than never.  So - here it goes....

The Northface Endurance Challenge
WOW - what an adventure!
Having run quite a few ironman/marathons by now I was excited about the opportunity to try something new this year - a 50k (31miles my non-metric peeps). I figured this year was a great opportunity to take a whack at the NFEC as I was coming off a solid season of racing, good health, and had built a nice big base of quality running fitness. I also had a partner in crime join me in this adventure and it made all the training, blisters, and long days on the trails way more fun! I also had the support of my hubby Dave who seems to always under my various endurance urges and adventures. He's also a huge help when my legs are sore, its getting dark outside, or I'm just plain tired and need a hug :) Thanks honey!

So, as it turns out the NFEC was to be my first 50k. As I soon learned this event is not for the faint of heart as it has close to 6300' of vertical climbing and in the ultra running world is considered a pretty challenging event.  Nice thing for me though is it was close to home turf and on many trails I've run off and on over the years....Coastal Trail, the Dipsea, Tennessee Valley, Muir Beach, Cardiac Hill, and Suicide Canyon to name a few...

Also as the 2011 Northface Endurance Challange is a Championship race it brought out some of the biggest names in ultra-running.  So in many respects it was much like an Ironman. Age-group athletes get to start and compete on the same course as the elites (pro's).  How fun is that??? VERY! It was truly remarkable to watch many of the 50milers compete for a $10,000 prize purse. Simply amazing individuals their depth of talent and running abilities is simply mind-boggling and something to be inspired by.

For those that like a visual here's some great footage from YouTube~
Spectacular Preview of Team Soloman and the course....

And more footage courtesy of the "Endurables"

The race...
Anyway, when you've been in the endurance world long enough it seems the urge to try something new and a bit scarry seems both daunting and exhilerating at the same time.  While the distance alone is enough to make most nervous what I found most humbling about this course was not just the distance, I was pretty sure I could handle the couple extra miles, rather it was the difficulty of the course combined with the distance. You can check out the race course and elevation details here on their website in case your interested in the event yourself. http://www2.thenorthface.com/endurancechallenge/races/2011/ca/index.html

What this sort of event requires most is what I call the "3 pillars" or 3 p's of endurance racing (P to the 3rd power for you math geeks :) anyway - in a nutshell it includes this ---> "patience, pacing, and positive, relentless persistance". 

Training...
If you've had a full year of racing and are at the end of your season than chances are you are pretty fit by the time training for this event rolls around.  If you can make sure you give yourself time to recover from your summer racing exploits and maintain your fitness just enough, sprinkle in a few quality weeks of hills, hills, and more hills than you should be able to cover the distance of the NFC. The ticket is to be sure to do enough quality sessions of combined running and hiking in the latter weeks that strengthens the legs eccentrically (downhill loading folks) as their's lots of it - simply put the quads and calves take a beating.  You also have to get used to carrying some sort of hydration system (ie. camelbak) as the aide stations are fairly far apart (4+miles).  If you can do all this - than its quite do-able.

Out there in the real world though I couldn't help seeing some things with my coaches hat on....
To be blunt I did notice quite a few "not-so-happy-campers" who apparently didn't do their home work. Yes, simply put this course has hills and lots of them...oh...and did I mention big ones! Several of them left me hiking at L2 heartrate and demanded no running. Like the mountain itself wanted you on your knees! It indeed was a humbling experience and I saw many who simply were not prepared and suffered badly.  There is a way to avoid this though....

#1-Add some hiking in your long runs
#2-Even go away on a big hiking trip (I went to Yosemite with some friends :)
#3-If you can't see the top of the hill than HIKE it!
#4-Wear your heart rate monitor, if you are well out of your L2-3 (ie. L4-5) for long-periods of time - hike!
#5-Think of it as a long day - like a 1/2 or full ironman
#6-Pace yourself - its along day
#7-Eat & hydrate early and often - dont get behind!
#8-Stop and smell the roses - it just might save your race :)
I realize many veteran ultra-runners have a steady debate going on the Garmin issue. I have to say while for some it might not be useful for me I found it essential. I loved knowing what mileage I was at - it was very motivating to see miles 26, 27, and 28 tick by.  It also really helped me control my effort on the hills - both down and up.  For me, being this was my first 50k, I found it particularly useful as sort of a "fact-finding mission". And though I am "intuitive" and skilled enough as an endurance athlete to know my own body by know I still found it fun and useful. So - bottomline....my suggestion to you is decide what's best for you and run with it. Personally I enjoyed having the info as it allowed me to relax and it really was fun downloading it to my training log and re-tracing my steps on the Garmin site...yes...my feet really did carry me that far...so cool! I got to relive the whole experience on the player in my workoutlog.

Now...though - one thing the little devil did do is it revealed the course was a teensy bit long - 1 1/2 miles to be exact! I was pretty cranky for awhile until I cross referenced this with a few other of my Garmin wearing buddies and found out that they expereinced the same headscratching feeling of "man this course seems really...long".  So yes, I did indeed feel good about that and it also helped save my fueling strategy.

The "Coach"
Now sometimes just being a "participant" is tough when you are also a coach.  I have to say that while I was completely absorped in my own event I couldn't help being the "thinking athlete" and coach that I am.  Why? Because I couldn't help but notice a tremendous amount of completely avoidable, un-necessary suffering out there (not the performance kind we press ourselves for - the hanging on for dear life kind).

Some thoughts on this...
#1. Be prepared! Simply put, do your "homework people". Read up on the course, know the type of terrain and elveation you will be dealing with. Do some of it in practice as often as you can and is healthy. Pratice, practice, practice (that's why in school they call it - "practice"), and finally, know your belly & your brain.

#2.  Stay positive.  If you are a triathlete and have done a 1/2 ironman or two or are even a seasoned ironman or marathon runner its pretty simple stuff actually. Set yourself up for mental success, realize its a long-day, give yourself permission to relax and take your time, and if you get the devil on your shoulder - fuel your brain and body with positive images and some mountain dew.

#3. Be persistant.  Bottomline here folks is relentless, positive forward motion.  Find a way to keep putting one foot in front of the other. We all hit bad patches - ride the wave - envision your success and seize it.  If  it was easy everyone would do it....and isn't that exactly why you "chose this challenge". To challenge yourself and stretch those boundaries of what you perceive to be nearly impossible or just plain hard as hell. Stay positive, stay focused, and be the success you want to see.

Final thoughts...
Simply put - I LOVED IT!!! Yes, I would do it again. I was very fortunate to have great friends to do it with - athletes whom I've coached, respect, and admire to train and race with....and tons of positive energy.  I have to admit - I felt good. Did I have a few low points - sure - there are always a few rough patches.  But, I did choose this event for the challenge, I knew it would stretch me, I knew it would be hard, but I also knew it would be a great big adventure (thanks Loni and Steve!). I had such a great time I forgot where I was sometimes. I just enjoyed the "blurr" of beautiful ocean views, the amazing smell of the redwoods, and beautiful wavy golden hillls....The bonus? I got to geek myself out on all things ultra-running - something fun and new. I felt so good at the end I just really got to let it all go and "let the horse out of the barn" so to speak. It really was a blast (did I mention how cool it was too:).

In short my first ultra-running experience was a great one.  Though very challenging, I also chose to let it rip the last  five miles and run as hard as I could in to the finish line. Yes, I paid the price with very sore legs....but I also got myself a nice visit to In-and-Out burger where I just happened to bump into one of the legends of Ironman history - Wendy Ingram with her family. We chatted about the event, the quality of the field, and of course the jaw dropping scenery.

What truly makes this such a memorable and fun event is that so many of my friends and local running buddies from Santa Rosa participated.  It didn't really seem to matter if you raced long or short on Saturday or Sunday....or were an elite (like Tyler Stewart) or amateur - everyone out there was pushing the line of their personal limits and enjoyed the same love/hate comraderie this course brings.



Realizations....
I also did learn and realize a lot of things about myself out there....largely that I am one of those "crazy endurance people". I also realize I don't care what anyone else thinks - it makes me happy and I like it...and that's all that really matters. I also realize mountain dew, ruffles, and salty potatos are like eating chocolate cake on your birthday when the going gets rough. I also realize I love vanilla bean Gu! I couldn't help but also come to the full realization that I wouldn't want to do this without the support and encouragement of my hubby Dave and my good friend and training partner Loni Behler.  They both put up with all my hair-brained ideas and really 'jump on the bus' when its go time. Thank you both so much!

 So yes,
now the books are finally closed on my 2011 season.  It was a great year and there was just an immense sense of comraderie and accomplishment for tackling this beast of a Challenge among others I'd set for myself this year.. Will I do it again - yes - that's for sure. My final thoughts from the whole experience is do what ya' like, what makes you happy, and keeps you motivated - 'nuff said'!

And yes, another bit from YouTube - I couldn't resist....
Just in case you're curious...

I hope you all enjoy a happy, restful, and re-juvinating holiday.
Or as we say back home....Happy Holidays Ya'll!

jl

'Double Dippin' at the Full Vineman...thoughts on IMCDA & VM

IMCDA 2011

The 2011 Full Vineman and Barb's Race events are officially in the books and as I look back at this year's events I can't help but smile.  This year was an incredible series of events that seemed to build on each other in so many motivating and inspiring ways....its almost too hard to describe.  But alas I'll make an attempt and share some stories as to just how special this years events were and how the Vineman events once again left their mark on so many triathletes hearts. 

As many of you know its been a long time...really long time....since I raced at the Vineman. 2002 to be exact - almost 10 years ago.  Next year - 2012 - will mark the 10th anniversary of a uniquely challenging event and series of circumstances in my life that challenged me as a person on every level one can be challenged. It stripped me raw, down to the core, and changed my life in many ways I'd never dreamed of. But - I'll get more into that later.......

 

First - this year! Hmmm - well in short I got excited, talked to my hubby, and than with eyes wide open - "jumped" on the band wagon and hit what we affectionately call "the idiot button" for Ironman Couer d'alene (IMCDA). Alas there were all the key ingredients I look for when choosing to do an Ironman - location, timing, finances, motivation, commitments - personal/family/work, training partners, am I willing to make the sacrifices needed this year, etc...these are the same things I outline and suggest athletes I work with to consider before signing up. Unlike the pro's ...most of us work, have families, and other commitments that don't permit us the flexiblity in time we'd love to have when training hard. So - it is wise to sit down, look at your commiments, check the calendar and bank account (entry fees are outrageous), than have "the talk" with your family.  Only than can you truly focus and enjoy the process of training and preparing for an iron-distance event.

Anyway, 2011 IMCDA....

WOW - crazy cool event! I will say to date that is THE COLDEST swim I've ever done. I've swam in 52-53 degree temps many times...but a whole lot different when its 2.4miles. WOW! All I can say is that I had an "ice cream head-ache" and what I thought was a broken finger on my way out of the swim to the bike. Alas....it was just the cold and by mile 40ish I did finally "thaw out". And really - despite the cold water and slightly slower 2 loop swim format from Canada - I was really happy. I seeded myself wisely, got on feet, stayed on them, and really controlled the effort. Did it take a lot more energy than normal? Well yes - it was 52 degrees after all....Onward....!

The bike went well for the most part. I actually was faced with some mechanical issues. Derauiller hanger got bent, shifting was crap and alas was stuck in my little chain ring for 90 out of 112 miles..but oh well...make lemonaide my frenz. It actually turned out to be a good thing on such a hilly bike course.  All was good, had a few stomach issues from the swim effort....but happily got off the bike to T2 and made a rookie mistake. Left my Garmin head on the bike! CRAPPP!!! My fast 2:30 T2 turned into almost 4minutes as I had to run back and beg the volunteer to let me into the bike corral to grab it. Geez...well...needless to say I won't make that mistake again.

On to the run....
At this point I sorta knew where I was in time. I was a little nervous having had a slower than normal swim/bike combo but...hey...I just put it out of my mind and focused on the task at hand - the marathon. I knew I was in the best run shape of my life right now and fortunately not injured like at IMCanada like last year...so it was time to relax, focus, and "get er' done".  That's the whole thing with Ironman - at some point you have to "plug in" and focus, focus, focus. I think looking back on this years experiences that this is one of the key ingredients that helped me be successful - and that ultimately led to back-to-back PR's at this distance - its the ability to focus, get down to work, and stay on task. Its very HARD to stay mentally focused and plugged in that long - its takes a tremendous amount of mental energy actually - BUT - if you can do it...than that's where the magic begins....:) 4:15 - a new marathon PB and PR at this distance. I was ELATED, on CLOUD 9, and just in shock! The day rolled out bumpy but I was able to move past the hurdles (jump over them actually) and take the beast by the horns so to speak. So ....why do the Full Vineman than???

Loni B on her way to a new PR!

Loop 2 at the Vineman...



FULL VINEMAN - 2011

Well - turns out I had quite a few people ask me that question actually...after all I had a great race at Coeur d'alene and nothing to prove...but...alas this was one of the motivating factors for me. Really - I felt no pressure, I was totally relaxed, and toyed around with the idea a bit. And though I signed up, I was playing it week by week to see how my body and my brain recovered before I finally made the decision to go for it.

Turns out I nailed my recovery....

Rested tons, felt healthy, all my home and work responsiblities were taken care of. I even got to go on a mini-vacation and got a big boost seeing my family at our re-union for my granmdparents 60th wedding anniversary.  In short, while I was still focused I was also very relaxed mentally. So as my body came around I found my short workouts kept getting better - and in fact - I felt great! So - it was go time - again...:)

I also had a bit of un-finished business. I had demons to meet head on - it was time to put them to bed once and for all. You see, as I mentioned before...next year will be the 10th anniversary of a very life altering series of bike crashes - one - very serious. In the hosptial for almost a week, wheel chair for 4months, physical therapy solid for almost a year and than in and out for another 1 1/2. Broken pelvis, collarbone, ribs, stitches, head-injuries, re-constructive surgery...and the list goes on.

It was a blessing that I don't really remember anything - anything except the pain of a doctor telling me I might never run again, the pain of not being able to sleep for months, of nightmares, missing my training, friends, and life...of broken hearts and relationships....and a broken spirit. It was a journey - but alas it made me the athlete and person I am today. No matter how bad things seem, how much a race "hurts, or what ever the pressure is....it pales in comparison to the realization that we are blessed each day to pursue our passions, loves, and the things that bring us joy. Alas, we are fortunate to be able to put one foot in front of the other....

So - when the going gets rough - I have to smile...because I am SO LUCKY my body and life allows me to do the things I love. There - I've made my peace - and was finally able to put my demons to bed....as my crash happened at the vineman. I did it you see - from "I will never get on my bike ever again, I will never do the Vineman again, too 8-ironmans (all post-crash), 2 new PB's...and a Vineman finishline"....I'm still in shock myself. But - its finally started sinking in...and my heart is full of joy....what demons??? Nothing but angels and blue skies for me :)

So there I was - on the start line for - for the first time in 9years...to complete a triathlon at the Vineman once again. Was I nervous - well, hell yeah - its an Ironman after all...and I was in "un-charted territory". I was about to cross the line of what my previously held boundaries were - in more ways than one. And ya know - I was happy, surrounded by friends, family, and my teammates - everyone who loves me and cares about me. I was pumped!!!! And than...the gun went off....and it was "go time"!

Home-town advantage....

I hugged Loni, Steve, my hubby Dave, Renata, and high-fived my homies...than jumped in the river to warm up.  And than ya know what - I had the best swim ever!@! I love the river! We swim in it every week and it WAS SO COOL to be racing in it....two loops...piece of cake. Totally wierd - Layne and I turned to breath and saw each other in the middle of the swim...how cool is it to recognize your homies with a 1000people in the water? I do have to say I can't figure out why people where standing at the end of the turn...but I guess for an athlete new to long course this is a great advantage. So, I was in & out...than on to the bike.

A bit slow in T2...but...it was cold and grabbed the arms warmers...plus it was SO COOL hearing people I knew cheer for me. But, I wanted to get out and on the road and relax....it was time to do our "home-town" ride. I've done this ride 100's of times....and now...I'd finally get to take a whack at it during the Vineman.

So - I just relaxed - took it easy and watched the reckless hammer the first 40miles of the bike. LOL! Well - one good thing about being in your home-town is you know the course! Definintely an advantage....I knew where all the aide stations were, when to be careful, where to slow-down, and where to stay aero. I also knew this was turning out to be one of the most "exceptional" weather days we'd had on record for the Full Vineman in quite some time. 

So got through lap 1...chilled actually...stomach was a bit off - so decided to slow down and chew on some salt tabs to let some fluid in my belly absorp from the swim. Really was a bit off but felt good by the time I hit Chalk Hill and the turn around.  Lap 2 - stomach finally settled and things wee feeling good - than WOW - tail wind on Dry Creek to Canyon!!! Rare that it happens but absolute MAGIC on race day. So cool!!! This was turning out to be a great ride. Had to enjoy the ride here though we did get the wind in our face from Geyserville to Chalk Hill. 

Anyway -  I was surround by people I knew and was having a great time on the ride.  Even the bike course marshall rolled by a few times and gave me a "hey jenny & thumbs up" a few times. Wow - home-town racing was fun!!! I did see quite a few people get drafting penalities - people - all you have to do is sit 3 bike lengths and you're 100% legal...pass when you need to pass...no big deal! Oh well - I just focused on me and doing my thing.  Saw Kyle on top of Chalk Hill and reported that I was feeling great and "on fuego".  Steve  & Kevin B were on the run, Kent Yinger and Danny Walters were crusin up Chalk Hill with me, and Layne who caught me at mile 40 of the bike was :20minutes up the road...Loni was doing well...and all the TTE girls doing Barbs were on the run course...so most of my buddies were having a great race. No negative thoughts entered my mind that day...I just remained at peace...and was looking forward to the run.

Rolled into the highschool and T2 and was elated! I made it off the bike in one piece and put my major concern behind me. I have to say Russ and the Vineman crew put together an amazing transition area - I LOVE the knew venue inside the Windsor High School quad. Beautiful, well-organized...got in...got out and off to the run course.

A challenging run course...with so many rolling hills I knew this would be a bit more challenging than IMCDA - this is also where I was really testing the waters. This is where I was going to find out if I REALLY had any legs left after my race at Coure d'alene. So - there I was - nervous, excited, elated.....I quickly realized rule #1 was going to have to be to "get plugged in asap" and to control my emotions. Otherwise I was going to run too hard and blow myself up!

Lap 1 was AMAZING - I was flying and felt GREAT! I took it out a little too quick but dialed it back right away and got down to business.  Started to execute my plan and get my brain locked into my world on the course for the next 4 hours.  I've run the course many times and knew all the twists, turns, hills, and corners to navigate. I had a plan and I was going to execute it - but - as in all races...things happen sometimes and Lap 2 is where the going got tough.  I was 10 miles in and as usual at Ironman - this is where the race begins for me - but I knew it and I was ready. Time to get down to business. Its sorta like mile 80 or 90 of the bike....you're tired, you've gone a long way, and you realize you still have quite a ways to go.

So much for "relaxing" and enjoying myself - well - when it gets down to it I am an "athlete at heart" and I just couldn't help myself....I wanted this thing - and I wanted it bad. I saw Kyle and Naomi with Layne in front of me - encouraging him - he was having a tough day...and others, struggling but "fighting the good fight", and all of a sudden I had the realization slap me in the face that I was living my dream. I was running, running the hills strong, tackling my demons, and I was having a great race at the Vineman.

I finished Lap 2 and the finishline area where my hubby Dave was working at the announcers booth - what a man! All I can say is I LOVE MY HUSBAND!! Wouldn't ya know it - he was playing my favorite music - Black Eyed Peas "BOOM, BOOM - POW"!!! He was giving me my splits over the loud speaker and I couldn't believe what I was hearing....I was at --- on the clock and on my way to another PB as I went into Lap 3 - if I could hold the pace. That's all I had to do....but I felt like hell. My stomach was starting to go - ya know - bad thing when there is no porta potty and you REALLY need one.

In retrospect I was having so much "fun" that I should have realized I was running into the aide stations faster than I planned and took on a bit too many calories and not enough clear water. So - after a much needed stop to clear the guts out at the start of lap 3 I ran to hang on. I was SO GRATEFUL to all my buddies out there - this is where the home-town advantage really paid off. I felt like I was going to vomit the whole 3rd lap - but as I told myself many times before - how is this any different than a sprint race? You push hard, til you feel like you are going to vomit...than hang on for dear life and pray - and that my friends is exactly what I did. That 3rd lap was a crusher!!!!

I have to thank the Coppingers, Julie Hadley, all my TTE Team mates, Kevin B, Naomi, Kyle, and all my empire running buddies - bless you!! Without your cheers, words of encouragement, and gentle push I don't know if I would have kept running that hard. But alas I did....and as I rolled to the finishline I saw Amy and heard my hubby and willed myself to run faster and grab the banner and say yeah "bi....ch" I did it!!!! Than I hugged Amy and cried my eyes out.....

So that's it ya'll....my story. I'm still shaking my head with dis-belief. But for all the nay-sayers, negative nellies, and skeptics - open your hearts, open your minds, and open your eyes to the possibilities around you. Dreams do come true and you can meet your match and climb over it to the top of the mountain.....

JL

Getting Strong....2011

Well folks,
Believe it or not we are not far from fall! Scary - I know. Our new joint training group effort with Echelon Cycle & Multisport starts this week with a group we'll help get prepared for the "un-official" local world championship race at the "Ukiah Sprint Triathlon". Ukiah has a warm place in most local Sonoma County triathletes hearts as in these parts it generally marks the beginning of fall and the winding down of a long season of spring and summer racing. For all you "triathlonaholics" this is a really great race to go blow doors, kick up your running shoes, race "one more time", see all your fellow "triathlonholic buddies" and than go have a beer in Hopland with the rest of the Santa Rosa Tri community.

Preperation....Getting Strong
This year has been an incredible roller coaster ride of hard training, hard racing, and un-forgettable experiences.  And largely done with my Santa friends and TTE teammates. From pool time in seriously crappy weather, to training camps, indoor rides, desitination "training", to race, after race, after race we tested ourselves together, got strong together, got fit together, and prepared our minds and bodies together for the rigors and adventures we all had planned this summer.

I think the best part of my build-up to key races this year is that we did this - together - as a team. No "secret training" here....we all "showed up" to practices each week, put on our best can-do attitudes, and than set to the task of helping each other get strong. Each week we challenged each other in lots of different ways but always seemed to bring out the best in each other. One of the girls always says..."so what are the speed demons up to this week - I'm just gonna hang on"......Hmm - I can sympathize - we've all been there.  But - I firmly believe that "misery loves company" and its so much easier to suffer together in silence than alone - so why do so many triathletes continue to go it alone?  Hmmm...something to ponder. All I know is this - I'm very happy to have my teammates in my toolbox for when the going gets tough.

I also have to say this is one of the best crews I've trained with in many years - the positive energy, generally solid teasing, and weekly trash talk has become a mainstay of my training routine. Bottom line for me and what I've found with most of our teammates is this - we can't get fit if we always train alone - we need each other  to help keep us honest, bring each other up, and challenge us in ways we never thought possible...all while extending a hand when needed (ok maybe a shove now and than too) and of course - always, always with a smile (of course...:)

Building upward...
The season started with a bang - lots of "tune-up races" - 1/2 marathons, 10ks, ride events, and other challenges. And as spring eased into the summer tri season a good number of the TTE crew dusted off the running shoes at various races like the Napa events and Wildflower.  After these initial season starters many "got down to business" and begun the hard training and focus required to get "race fit" than spring-boarded to exciting challenges they set for themselves - including Ironman CDA, Vineman 70.3, Full Vineman, and Barb's Race - each bringing a series of challenges, victories, and learning experiences for the next.  And now that key events and things have wrapped up I like to re-evaluate my season and  those of the athletes I coach.

So as you get down to the business of planning to work on late season races and improvements for the fall or even next year take a moment to look back at your training, races, and goals (ok - you have to be honest with yourself here) and re-evaluate some things.  Otherwise next season you might wind up frustrated, disappointed, and just like any other hamster spinning his wheels....

Here's some food for for thought...

*What went well this season?
*Did you get the results you were aiming for?
*What didn't go well?
*What can you do better?
*Do you know what your immediate goals are?
*Did you meet them?
*What are your Big Picture Goals (think 2 - 3 years from now)?
*Are you getting what you want out of this?
*Do you need help?
*What made you most happy?

Again - big picture here is to be honest with yourself. Taking the time to re-evaluate your goals, races, and training are an essential tool in moving forward and making progress towards reaching your dreams.  So - don't be afraid to dream big, take a risk, and be honest with yourself.

Now go grab that pen and paper - and get to work ya'll!!!

As always...Happy Training.  Cheers!

JL