My friends Dave and Julie….

07/26/2012

As many of you know from my FB and Twitter updates, I was in Denver and Boulder on Tuesday and Wednesday.  When I heard of the opportunity to go to Denver, I was all ears!  It is somewhere I’ve only been to very briefly on my way to Breckenridge and it was long before I did any of this crazy triathlon stuff.  Fast forward 10 years and add a new hobby, and I was more than excited to have the opportunity to visit.

I arrived on Tuesday about 2pm CST where we headed straight to the hotel for check in.  One of my favorite things to do when I am in a new city is run and explore!  I’m typically too impatient to walk around because you can see so much more by running.  Well, this run lasted a whopping 13 min and 48 sec, to be exact.  Very tired legs coupled with approximately 1 hour to acclimate to mile-high City was a recipe for anything but a “leisurely jog”.  I opted to walk instead 🙂

You can see the mountains off in the distance. The views around Denver are beautiful!

I took the next day as PTO so I decided to spend my free day in Boulder vs. Colorado Springs.  And I’m so glad I did!  Wednesday ended up being a very very cool day!

I was out of Denver by 8am and on the road to Boulder…about a 40 minute drive.  The drive alone is magnificent as you stare at the Flatirons nearly the whole way out.  It was hard to decipher as I was driving but after I googled it I can see what they’re talking about.

Didn’t get the best picture.

I had contacted one of my favorite ex-Boulder residents, the one-and-only Dr. Greenapple, who pointed me to the Boulder Creek Trail for some running and I headed straight there upon my arrival. The trail did not disappoint! It was such a nice change of pace from my usual running routes (or treadmills lately) and I did my best to follow my coaches orders that “pace does not matter today.” I just enjoyed the scenery for once!

If you recall from my previous posts about my training trip to Tucson in December, I am one of those people who seems to be highly affected by the altitude. I confirmed this yet again in Colorado!  My HR was sky-high just on the drive TO the trail…I saw high zone 4 numbers running uphill at a pace that would be embarrassing to put on paper.  It felt like a 300lb man was sitting on my chest!  But I didn’t let it bother me.  I was enjoying the new scenery way too much to care what pace I was running and I knew 100% my absolute breathlessness had nothing to do with my fitness and all to do with the mile-high environment.  It did give me a taste of what it would feel like to be an out of shape person attempting to run…which I don’t imagine I’ll ever be, but I certainly don’t wanna be after that!  Most of the trail on the way out was uphill and I walked the hills when necessary and jogged the flats and downhills.  It was awesome to turn off the data for once.

The Boulder Creek Trails winds along the water and is so serene and peaceful!

After my run, I changed (in the middle of the parking lot in typical Kim fashion – Dawn, I knew you’d be proud) and headed for a quick visit of one of the properties we finance not far from where I was.  The property was located right in the heart of downtown with tons of shopping, restaurants, coffee shops and bikes!  I walked around our property for a little before sitting down to a delicious piece of veggie Quiche and a steamer at a quaint little café.  I was in heaven so I spent an hour or so relaxing and enjoying the outdoors.

I had dome some research on Tuesday on swim clubs in Boulder and came across Flatiron.  Conveniently enough, there is a Wednesday session at 12:30 in the outdoor pool that is led by Jane Scott – Dave’s sister.  I was really hoping Dave was leading but was happy to see “Scott” of any form on the instructor list.

I made my way over to Flatiron for the 12:30 swim session.  I arrived about 45 minutes early partially to feel the place out and make sure I wasn’t in way over my head and partially hoping I’d bump into some stud triathletes.  As I walked outside to the amazing 50 meter pool, literally the first person I spotted was Mr. Dave Scott himself!  I had the pleasure of watching him swim for ~30 minutes with one of his up and coming athletes from Germany whose name I cannot pronounce, nor would I attempt to spell!  Call me cheesy, call me whatever, I was pretty star struck.  Dave and Drew are in the far left lane.

Dave was a pretty outspoken guy who chatted with / commented (loudly) to anyone and everyone who walked by the pool.  He obviously knew every single person and every single person knew him.  He and his swim girl were doing 100×50 after some sort of warm up BEFORE they swam 4,000 meters with our swim group at 12:30.  Just a quick ~10,000 meter swim.  😐  They were also joined shortly after they began by Dave’s up and coming stud-son Drew Scott.  I was informed it was his son after chatting for a while with Sebastian Blanco as he exited the pool (unfortunately his blog is in Spanish!).  I liked Sebastian…especially because told me I was very fit, in a hot foreign accent and a little Speedo… 🙂

The swim session began and was filled with 25 – 30 triathletes.  As I was about to hop in, a tiny blonde girl hobbled in on crutches with a huge knee brace on.  She asked if I would help her with her knee brace get in “my” lane.  So of course I did.  A while later, I heard someone call her Julie….and I still didn’t really put two and two together.  It wasn’t until someone asked her “if her snaggle toe had to be re-operated on too” that I realized that this was Julie Dibens.  Julie is not racing this year because she had knee and toe surgery after Kona last year and just Friday had to get her knee re-operated on.  I realized this after I had spent about 45 minutes just swimming intervals with her thinking nothing of it (she with a pull buoy, 4 days post surgery, and not pushing off the wall, and still caught me a few times).  We chatted a bunch throughout the set and on the deck after; I never asked for a picture because I didn’t want to see like “that girl” but it was very neat to be around someone who is one of the strongest in the sport.

I got showered feeling extremely pale next to these people who swim outside every day and then had to make my way back to the airport in Denver.   In the short time I spent in Boulder, I truly got a feel for what it would be like to live there and I have no doubts I would be in heaven!  It didn’t hurt that the weather was absolutely perfect, there were more bikes on the streets than cars and that attractive, fit men were a dime a dozen.  However, I’m sure when it’s 50 degrees here in January I’ll be glad I’m not in Boulder buried under 50 feet of snow!

Laying on the pool deck catching some rays and admiring the swimmers…

I had an awesome trip to Colorado and look forward to going back at some point and hopefully spending more time.

Lastly, thank you to everyone riding 24 Hours of Booty this weekend.  I have been committed to racing my bike in High Point both Saturday and Sunday, but as you ride please think of my cousin Jim who diagnosed with pancreatic cancer last week.  He is my cousin Kristen’s Dad (who works at Dr. Greenapple’s office, for those of you who know her) and we are all praying and sending positive thoughts to their family during  a very tough time.  I will be out there Friday to show my support for Jim but also in honor of and in memory of ALL of the people whose lives have been affected by this horrific disease.

Have a great weekend everyone.


6 days…3 [hard] races. Triangle Sprint.

07/15/2012

Yep…another race report. Nope, you’re not mistaken, I have also written about 2 other races this week. I’m not really sure how doing 3 races in 6 days happened, it certainly wasn’t planned and let’s just say I’m not sad they’re all over.

My sister and I planned to do Triangle Triathlon together a few weeks ago. It would be Dawn’s 2nd race with an open water swim and it would be, well, another race for me I guess. My parents are less than an hour from this race so we thought it’d be a nice duel purpose visit. And we were right 🙂

Everything race morning went smoothly other than questioning for the millionth time in my life why triathlons start so freikin early as my alarm blared at 5 o’clock in the morning. Thankfully I hadn’t been asleep for the last 2 hours so the alarm was a simple “time to hop out of bed reminder.” (:: insert sarcasm ::)

Arrived at race site, transition set up, warm up complete, and down to the water we went. Got in a few strokes in the water to adjust to the disgusting clay color before the National Anthem was being played and it was time to get the party started. The Open swim wave still really intimidates me and they probably always will. Being among people who are generally really strong swimmers, many of them collegiate level, its just something that will take time to get used to. Hopefully my swimming will continue to improve to assist the intimidation factor in reducing.

Swim: 17:12 – 42/166 (don’t laugh!)

The gun sounded and we were off. This is my first sprint racing open and boy, these fishes don’t mess around. I felt strong and relaxed during first balls-to-the-wall 150 meters, but obviously wasn’t swimming a speed I could come close to maintaining. At all. I made it to the first turn buoy with 3 girls all around me and even managed to tickle some toes drafting. Progress. We turned the first buoy and I won’t lie, the 2nd / last turn buoy seemed pretty damn far away for a sprint. Something just wasn’t adding up.

Overall, I had what felt like one of my better open water swims…I stayed on course the entire time, I worked on what I’ve gone over in my swim lessons with Sarah, I did a little drafting, and I actually felt like I pushed my pace outside of my comfort zone a bit. That said, by the last turn buoy, I felt like I’d been in the water forever! I could see 3 people about 50 meters ahead of me and was just baffled. To stand up and see 16:53 on my watch was a serious “WTF…I’m quitting triathlon” moment. My goal was to see 13 something. More on this later.

T1: 1:45 – 8th

Confused and pissed, I made the forever long journey into transition and did my thing. I was trying out my “flying transition” that I learned a few weeks ago. I need practice on the mount in motion and I decided to force myself to do it at this race. I opted for no socks, threw on my helmet, glasses (which immediately fogged), grabbed bike, and was out the door.

With glasses 100% fogged up, performing a moving mount proved “interesting” particularly given I have’t really mastered such skill without fogged up glasses. Not to mention, the first 1/4 mile of the bike course is like bike handling skills practice with a billion different cones scattered around. To top it off, JUST as I scooted out of transition, the volunteer yells “don’t forget to strap your helmet”. CRAP.

So by the time I set out on my bike, I had already made a list of things to work on: swimming, mounting my bike in motion with fogged glasses, and riding with no hands on my TT bike. The front end of my new bike is REALLY really loose – it’s almost hard to push it holding just the seat cause the front has quite a mind of its own. I definitely have a fear of letting go with both hands. When the volunteer told me my helmet wasn’t strapped, I knew I’d have no choice but to stop and strap it. At this point, I wasn’t fastened into my shoes yet, I’m weaving within the cone maze, and now I have to stop and strap my helmet. This transition goes down as one of my worst to ever. UGH! Thankfully most of the “mishaps” were after I was through the mat or else I think my transition time would have been last!

Bike: 46:55 – 1st

Despite a pathetic start to this bike ride which probably cost me 10-20 seconds as a whole, it was pretty anticlimactic. Not surprisingly, I had little umpf left in my legs after the week that I had, but I just motored on doing the best I could. I decided not to watch any data after the swim mishap and just go as hard as I could for the 17.5 mile ride. The ride was hilly and I know my legs were fatigued when I was convinced that the whole ride was uphill. When you’re riding downhill and still feeling like you’re working, its a sure sign some recovery is in your future.

A couple miles in, a few of the fast guys from the wave behind mine caught up to me and we jockeyed back and forth for several miles. I’ve ridden with Drew Brashear enough to know I could / should be able to stay with him and I did for 3-4 miles. We hit one of the bigger hills on the course though and he was off and running. At some point, I passed two girls from my wave and it felt good to be making up ground. I rely on my ability to make up ground on my bike. Ideally one day, I’ll be putting time into girls on my bike and not making up ground I’ve lost out of the water.

At least my helmet was straight….

T2: :57 – 4th

Thankfully nothing to report on this transition. Smooth and out the door as quickly as I could given it was quite a run to the exit.

Run: 22:42 – 8th

So this run confirmed to me that Triangle Triathlon is equivalent to Raleigh’s version of Latta. The water is warm and pretty yucky, the bike has some nice hills, and the run is on trails / rocks and has a few hills of its own. I do not run well on trails / rocks. Hence, I did not run that well at this race. The hardest part was thinking the course was a straight out and back. As my watch ticked 1.75, 1.80, 1.9 miles, I was baffled on what the deal was?? Clearly it wasn’t a straight out and back (despite the website) but I had seen the speedy men coming towards me and knew we must turn around somewhere! About 2 minutes before I hit the turn around (mile 2), I saw Chris, the lead female, coming towards me. At that point, I knew I couldn’t catch her and I didn’t see any girls for a minute or two after my turn around so knew I was safe in second. I kept pressing on as fast as my tired legs would take me though because crossing the line in second doesn’t mean someone from the age group wave won’t come through later and slide in front of you!” Press on.

Finish: 1:29:30 -2nd Open / 3rd female

http://www.setupevents.com/index.cfm?fuseaction=event_results&id=3014

Well, my whole philosophy about “someone from the age group wave won’t come through later and slide in in front of you” held true. By 8 SECONDS. GRRRRR. When you think about 8 seconds and how little time that is, it can be frustrating. You think back to “if only I didn’t need to stop and strap my helmet,” “if only I swam 2 more strokes before standing up out of the water,” “if only I didn’t back down quite as much on that one hill”. But it is what it is and that’s racing. My race was my race on this day. Perhaps the 5 girls who finished behind me have a story of their own which cost them 5, 10, 20 sec…maybe even a minute. And that my friends, is why people get hooked on triathlon! There is always room for improvement even at a race when you were the 3rd fastest girl…and a lot of times, it’s improvement in things having nothing to do with swimming, biking or running! Onward and upward!

PS. There was a lot of chatter after the race about the swim course being long and it was later confirmed by looking at the results, that there is no doubt all times were 2:00 – 2:30 slower than previous years. This makes me feel a little better about my atrocious time. A little!


Lowe’s TT Round 3 – the “Power Plummet”

07/15/2012

So Wednesday night was my 3rd go at Lowe’s time trial and I’m pleased to report I have gotten faster with every time. What is odd seems to be the inverse relationship between my power output and my speed. One would naturally assume that these two relationships would be linear – as power increases, so does speed – but this has not held true. It goes to show how greatly the conditions can great affect results at an event that includes riding in a circle.

I was immensely skeptical with how my legs would feel going in to Wednesday night. Sunday’s bizillion degree, long, hilly and hard time trial was exactly a distant memory by Wednesday, not to mention the 10 mile tempo run I did Monday evening. Needless to say, these time trials at Lowe’s aren’t my focus and though I like to do well at them, they can be interesting to muscle through on very tired legs given zero rest leading up. The weather was calling for storms all night – up to 80% chance at one point right at 7:30, my start time. I made the final decision to go at about 4:45 and was all in from there on out. Skepticism aside….

Everyone get your minds out of the gutter….

This Wednesday proved to be the windiest of the three nights I’ve done given the impending storms. The first two turns had an awesome crosswind which gave you a super boost in speed with deep dish wheels. As always, the back stretch was dead on headwind. Mother Nature’s topping of choice though was a random strong crosswind mixed in with the headwind that jolted your bike enough to make you swerve and feel like you were going to crash and die. I wondered a time or two if this had ever happened to anyone? The 3rd and 4th corners were more headwind / crosswind jolting fun! The more the wind gusted and jolted me the tighter I tucked on the Black Beauty. I did the best I could to just keep my head down (eyes up), knees in, elbows tight and, I won’t lie, had a quick discussion with the powers above to let me get through this ride safely (and quickly!)

My power tonight was an interesting graph of its own. Something similar to..

I started right at my “usual” CP20 power of mid to high 260’s. I ended at something much less than mid to high 260’s….like 250. It’s disheartening staring at your Garmin every few seconds feeling like you’re going to puke you’re working so hard, yet seeing that your effort is not paying its usual dividends. Though in the (waaaaayyy) back of my mind, I tried to remind myself of Sunday’s TT effort and my run Monday, it’s not like me to excuse my performance due to being tired. When I show up to race, tired or not, I’m there to lay it out and do my best. I made a choice not to rest for this event so using “I was tired” seems like a big, fat DUH! I did the best I could with what I had; I put away my “I-suck-o-meter” (as Leigh Ann calls it) after the race and walked away with, if nothing else, a really good hard workout.

The results were posted Friday and to my surprise, my 22:43:66 got me 2nd female! Also to my surprise, it was a 14 second PR over the previous 2 Lowe’s events this year. My friend / competitor Sarah Matchett was there and I knew after beating her by a couple seconds at the TT in May, she’d be coming for blood. Sure enough, she rolled me over this time (22:23:38). We’re 1-1 which will make the rest of the events fun. I love friendly / strong competition! 🙂

So the end result is a double edged sword. If I settled for results alone, I’d be happy about Wednesday. But I know I can do better. I have much bigger events on my schedule to ever go to this event truly rested, but I may consider it one night to see what I can do….I’ve got a few of the record holders in my sights!


It’s all a choice….

07/09/2012

“It is all a choice”

I speak a little phrase silently to myself in response to various thoughts that enter my mind throughout the day. It pops into my head when I see a tempo run that I know is going to hurt like hell on the schedule, when I have to jump in the freezing cold swimming pool on a 3o degree day, when I look at my calendar for the next 8 weeks and see I have something scheduled every single weekend…

“It is all a choice”.

There is just something about those words that do the trick for me….they make me commit. Whether it’s commit to the pain of a hard workout, take the plunge into the pool when it’s the last thing I want to do, or uphold every appointment and obligation I’ve made even though all I want to do is go home and put my feet up. I’ve crossed the finish line enough times in this sport to realize that the choice is so worth it…and I’ve come short of crossing the finish line enough to make me respect the hard work and dedication it takes to reach it. I’ve had more bad workouts that I can count on 100 pairs of hands and feet, but I’ve had even more good workouts to make up for all the bad ones. I’ve come across far too many people who don’t understand the meaning of “commitment” to know I never want to be one of them.

“It is all a choice”

As a coach of 17 very, very different athletes from all backgrounds, abilities, goals, and dedication levels, I find myself tempted to utter these same words a lot. Some athletes chose to treat their workout schedule like the Bible, others have chosen to treat it as a “bother” to their busy lives. I am less sympathetic than I probably should be to the “bothered” athletes at times because I know first hand the hoops I jump through nearly everyday to be on point at my real job, get each and every workout done, to keep up with every client almost daily, all while maintaining a life on the side. It all can be done….if you make the choice to do so.

Here are a few recent “complaints” I’ve heard and my staunchly unsympathetic responses. Triathlon is a choice, figure it out 🙂 I never said I wasn’t a hardass.

Athlete: “How am I supposed to swim at night when I can’t predict when I’ll get off work?”

CK: “Was your alarm broken at 5:30 this morning?”

Athlete: “Double workouts? I work full time!”

CK: “You registered for an Ironman. And you paid good money to do so”.

Athlete: “I had to cut my ride short tonight because it got dark”

CK: “The lights in your house are working, right? Your trainer seems like a great place to finish that workout right up”

Athlete: “Work is so busy lately”

CK: “Join the club”.

Athlete: “I’ll be traveling all week, I don’t know if I’ll be able to workout.”

CK: “Bring your running shoes”.

…you get the point. (and I promise I have a soft / understanding / accommodating side too!) 🙂

The moral of the story is, every single day, (almost) every thing you do in life is a choice. You can chose to love what you do, you can chose to hate it, you can chose to procrastinate, or you can chose to take care of it, you can chose to accept it, or you can chose to fight it. Either way, it is a choice.

What will you chose, not just today, but every day?


NC State TT Championships and some other blabbering…

07/08/2012

This week was a good one! Work was manageable, “life” was manageable, and training was pretty spot-on! I’m on week 3 working with Leigh-Ann and I can’t explain what a breath of fresh air it’s been. I can tell already we’ve formed a great partnership….I don’t feel like I’m trapped under her dictatorship and she understands that the number one reason I do triathlon is for fun. She is just like me in that regard and it is exactly what I’ve been looking for. We both work very very hard training to be the best we can be, but at the end of the day triathlon is just a hobby.

LA and I are focusing a lot on “embracing the suffer” for me running off my bike. I have generally convinced myself I’m just not a good runner. Well, I recently had a metabolic efficiency / Vo2 max test that fortunately (but kind of unfortunately) certified that, in fact, I can run. Or I should be able to run, I should say. Knowing that, LA and I have decided that much of my running issues are mental. As a result, a lot of my workouts have, and will continue to, include a lot of threshold efforts; 1-2 mile runs at a very uncomfortable pace after sprint/Olympic efforts on my bike. I am not gonna have a ton of “fun” doing it, its hard and can be mentally draining, but I know its exactly what I need headed in to Worlds.

On another note, this Sunday was the NC State Time Trial Championships. I have a hard time calling it a “Championship” because there weren’t all that many people there but that is it’s proper assigned name. When the Piedmont Omnium was cancelled, I knew I wanted to do this TT since it’d be a good training day and I’ve never done such a long time trial with no run after! Wooo hooo. 🙂 After my workout on Friday (90 min ride/run/ride/run with a lot of hard stuff in there) I was skeptical with how my legs would feel heading into the race.

I decided to go out with some good friends Friday night but kept it between the lines as to not totally dehydrate myself. Since I was out a little later than planned, I thought it’d be a great day to sleep in and get my body some rest for Sunday. The most exhausting part of training, is not always the workouts, but rather the go-go-go and the super early alarms. It was awesome to sleep in on a Saturday and not be up at the ass crack trying to beat the heat. By the time I woke up it was BAKING hot out and I again didn’t want to get out there and set myself back fluid-wise. Instead, I opted for a good-ol’ workout at the gym….just like old times. Sometimes changing the routine can be so invigorating. I had a great workout and left feeling strong and ready to race!

The women’s start times were way late…I was the 2nd women to start behind my teammate, Hannah Miller, at 10:39am. Because of this, I was also able to sleep in a little Sunday too! What a treat! The temp was approaching 95 by the time I arrived at the race site at about 9:30. I made my rounds and chatted with some other brave souls doing the race, before hoping on Black Beauty for my warm up. Not that I needed a “warm up”, I was already dripping sweat. I can’t say as I started some race efforts that I was all too pumped up to race. My legs felt like shit and I was roasting in my skin suit. I was wondering who stole my strength! Regardless…it was to the start line and ready to roll.

NC TT – 40k (24.8 miles) 1:00:17 1st OA / 1st Cat 1/2/3

There isn’t much you can report on for a 40k TT other than it hurts. To sum it up, I pretty much felt like crap, it was Africa-hot, the course was hilly, it felt like “headwind-from-every-direction,” and I desperately wanted to slow down…but I didn’t. I embraced the suffer, I HTFU’d and I gutted out the 24.8 miles, just like the rest of the field.

My goal was 1 hour but at the 1/2 way point I was at about 32 minutes so figured I could kiss my goal goodbye. My power was dropping by about 1 watt every 4 or so minutes, which wasn’t ideal. Mile 8-13 were the worst for me…suffering like a dog, not close to the finish and I start to wonder how on earth I am going to continue to ride so hard for over 10 more miles. I wanted to sit up and recover if only for a few seconds, but I didn’t. I wished there was a wheel to draft off of for just like 1 mile, but there isn’t. I just put my head down and embraced…something I seemed to have mastered on my bike….

Generally, the ride was uneventful. I decided to lay it out there when I was able see the light at the end of the tunnel; my power began to creep up just slightly as did my speed. I rode the last 5 miles above CP20 power which I was pleased with. The last 200 meters were a decent climb which pretty much sucked; it took me at least 3 minutes to catch my breath after the finish. Hannah and I laid in the grass on the side of the road under a tree immediately after as I asked Hannah “why do we do this to ourselves?” I admit, I wonder that a lot. So I was the fastest woman at today’s race which I guess makes me the NC State TT Champion…or something?

Here we are Sunday night. This week will include, you guessed it, more swimming, biking, and running and also some recovery! I have another swim lesson tomorrow morning, the Lowe’s 10mile TT on Wednesday night and Triangle Sprint on Saturday up in Raleigh…lots of stuff to be fresh for. I love recovery/taper weeks! Triangle will be my first (only) sprint this year and I’ll be putting my “embracing the suffer” to the test!

I hope everyone stayed out of the heat as best they could this weekend. I think some relief is coming. Or at least I hope! 🙂


Recluse

07/02/2012

Every couple of weeks / months, my body more or less shuts down. The last time it happened was over Memorial Day when I took like 6 naps in 3 days and slept a bizillion hours every night. Well, it seems this was a repeat of Memorial Day.

Rewind to Friday where I had a pretty hard workout that I planned to do at 6am but could not get my tail out of bed so I decided to do it after work. I came home that night feeling totally drained. Several weeks in a row of early alarms just start to catch up with me. Maybe others can better handle less sleep, but it’s clear I can’t. I need sleep…a lot of it.

So I awoke at 6am on Saturday and headed to LKN to meet some friends and my coach for an open water swim and a long run in Jetton Park. The weather was what I would call “disgusting” as I walked out the door; it was muggy and already in the 80’s. I was feeling so very tired. I had a pretty good OWS for once and was actually able to stay on Leigh-Ann’s feet for a whole 300. I recently had a lesson with Sarah Hart at HFFA so I’m working on a lot of new things, which, in turn, makes me despise swimming. Its so great to have LA to spend nearly every weekend with me in the OW helping me along though. 🙂

Two clients / friends and I started our run by about 8:45 and that was just tooooo late. I had 1:20 on the schedule, the first hour which I planned to run with them at an easier pace for for me and I was to finish with 2 hard miles. For those who’ve never run in Jetton Park, it’s awesome and I highly recommend it if you want to stay shaded in this weather. It’s a 25 or so minute drive from downtown but the paved trails that wind through the woods with some good hills are so worth the drive. I felt good during the first hour with Devon and Sean as most of them were shaded. The last 3 mile I ran were out on the streets, with ZERO shade….and it was brutal. I was struggling to hold anything below 7:30 as my core temperature was probably 2 million and I was feeling pretty dehydrated despite having had 2 huge bottles of water and several gels. The heat was no joke. I got my run done but it wasn’t pretty and I reiterated my own words sent to my own athletes in my head “don’t fret if your paces are a bit off while you acclimate to the heat”.

The three of us enjoyed some lunch and lots of salty foods afterwards and it was home to the ranch for the rest of the day. I hit the shower and my sheets so fast after walking in the door; my dogs were probably very confused. I spent the next several hours sleeping on and off while watching all the great stuff that’s on TV right now. I did pry myself out of bed long enough to go to dinner with my sister and hit Trader Joe’s but that felt like an uphill battle the whole time. I was in bed by 9:30 that night in preparation for another 5:30 am alarm Sunday.

I met a great group of people on Sunday at 6 for what was supposed to be a 100 mile ride. Sadly, Drew, who organized the ride, shredded his derailer at mile 2 and had to turn back. None of us were too hell-bent on the 100 miles and didn’t know the route Drew had planned, so we opted to ride Spencer / Crammer and add on a few Booty miles at the end. I felt generally ok during this ride but my power was telling me something else. I got dropped coming back in on Old Dowd, which sucked. 🙂 By 55+ miles my legs just decided they didn’t want to hammer up that hill. We re-grouped a few minutes later and I was back to feeling ok, not the strongest I’ve ever felt, no doubt about that. During this ride, I drank EIGHT bottles of water, not including what I chugged at the gas station. That’s a lot of water during a 3 1/2 hour ride. And I didn’t pee once.

The best part about leaving at 6am is being done with a 70+ mile ride before 10! I set a PR for my shower / hit the sheets and I literally didn’t move for the rest of the day. The ENTIRE day I spent sleeping (my set included 2 x 2 hour nap), playing on my iPad, laying around, watching the trials, the TdF, etc. I removed myself from my bed for only two necessities…food and potty. Otherwise, it was legs up. This is beyond unlike me, but I needed it very badly. I figured after 4 hours of napping I’d be up half the night last night, but thankfully nope. I had heavy eyelids watching the gymnastics trials and was asleep in 2 minutes after turning off the TV. I didn’t wake up till 7:30.

Obviously I’m a firm believer in sleep and this weekend being a recluse was what I needed. I felt like a total lazy POS yesterday but I continued to remind myself, first, it’s ok once in a while and second, some people do this on the weekends that don’t ride 70+ miles at 6am.

I hope everyone had a less recluse-like weekend than I! Happy Monday, back to the grind 😦