Hard work pays off - Lake Stevens 70.3

Prior to the New Year kicking off I had sat down with my coach and chose Lake Stevens 70.3 as my targeted "A" race for the season. I didn't have a specific time goal in mind nor did I feel Vegas was in reach. That is the mindset I started the year off with, and as the training season progressed the seed of Vegas was planted in my head. This was after I started to see PR's in my running races coming back, swimming started to feel stronger, and then the conditioning from bike racing. I knew I would have my work cut out for me at Lake Stevens since I'm surrounded by a city full of super talented tri babes. Seriously think about all my bad ass friends...However, when looking at where I was last year compared to my recent race result I'd have to say I've come a VERY long ways. Lilia gave me that nice compliment the other day which reminds me that hard work does pay off!

3 weeks prior to Lake Stevens 70.3 I had dress rehearsal at the Pacific Crest Long Course race held in Bend, OR. Beautiful city to visit and race in; however, mother nature decided not to cooperate on race day and provided the most brutal race conditions - Mt. Bachelor was snowed out which resulted in the race starting an hour late and the bike course changing and reducing down to the Olympic distance (lame). The lake was cold, froze my butt off on the bike, and got to top that all off with a half-marathon run in the rain and eventually hail. The hardest thing about Pac-Crest was that my race started off with having 3 panic attacks in the water where I felt extremely claustrophobic and had to pop up to get myself settled down before I could start swimming again. Luckily I managed to calm down and got through the swim, but walked away from that weekend not pleased with my race splits on all of the legs and a dip in motivation for Lake Stevens. After Pac-crest my coach had me swimming OW vs. in the pool so I could focus on simulating the race environment and manage through those tough spots where I feel trapped by swimmers around me. I have some friends that were more than willing to help me with that too! Went over to Chelan with Syd and Cathleen for a mini training camp and them along with Gerry & Tom graciously offered to plow over me in the water to help provide the whirlpool effect which was more fun for them than me at the time! I quickly became a Gerry and Cathleen sandwich where at one point I was in Gerry's armpit while he's swimming right over me. That swim in Chelan; despite the water tackle, served as a great tune up. Thanks guys!

Pre Race
Race eve was hectic. I could have done a better job prepping earlier in the week, but time got away from me and as a result spent the day before the race stressing out over a mechanical issue with my bike. Luckily I got down to HSP and a fix was put in place to where I could get the bike racked up in Lake Stevens in time. I failed to get to bed early and finally got around to packing my race bag at 10:30pm!
Despite the challenges from the day prior one thing that kept me relaxed race day was the presence of the worlds greatest friend (Tara). Carson was away racing so she stepped in without even asking and was at my place by 4am to be the world's best race sherpa! She knew how important this race was to me, and was there for me to do whatever it took to keep me calm and to be supportive. The sweet pre-race note from Carson + Tara's presence was perfect. I definitely felt loved and was so appreciative of her thoughtfulness. Even though the commute up was at the awful hour of 4am our conversation was so entertaining that I drove 15 exits past the Lake Stevens one. Whoops! As a result we pulled into Lake Stevens later than I had hoped for but quickly moved into race mode knowing that I had limited time to get setup in transition and get over to the swim start. I had planned to meet Sydney for a warm-up jog, but time ran out so all I could get in with a quick 5 minute jog. Heart rate elevated since this was not the pre-race plan I had mapped out. I had wanted to warm-up jogging for 20 minutes and then get in the water for a 5 minute warm-up before the swim start. That didn't happen so compromised with the short jog and Tara helping me through myself together for the swim.

Swim – 35:04
Got over to the swim start and found Sydney and Carly which always feels nice to have friends starting next to you. I was looking around at the queue and debated how I could get in the water for a warm-up prior to our wave being called it. It wasn't going to happen so I just accepted that and focused on keeping myself calm and relaxed. Despite not having a proper warm-up Lake Stevens marked my first OW swim PR! It's hard to compare swim courses, but most of time you can come within reason of what you expect based on prior races and the swim course/type of water. Last year my races were consistently around 40 minutes and after winter and consistent masters swim practices I had hoped this year I'd see the swim time drop. Oceanside which was in the ocean and freezing was 41 minutes, Pacific Crest; despite the panic moments was 39 minutes, and Lake Stevens finally executed perfectly and I got out of the water in 35 minutes! Looking down at my watch and seeing the split instantly sent a shock of energy through my body as I was so stocked I just got through a swim with no issues and with a new PR!

The course was a counter clockwise out and back loop with the buoys on the left and depending on whether you were willing to go into the battle zone there was a white cable that ran below the buoys that could help with sighting. I started at the front but way over to the right intending to go wider around the first buoys to avoid the masses of people. On the way back I found the white cable and used that to help guide my sighting. I felt in control the entire swim and anytime I felt my mind drifting off into panic mode I got myself to narrow my focus down to just the buoys in my near distance and blur everything else out.

T1 – 2:30
Transition out of the swim was long but no big hiccups. I wouldn't say I'm super efficient at these... I take the time to put on socks since ultimately I'll want them on for the run so you spend the time in T1 or T2, and for this race we had to wear our race belts so that was an additional step in the mix. I could practice this area more, but then there are bigger fish to fry on the training plan than transitions so some day I'll come back to this area to finesse some more.

Bike – 3:00:18
I started out on the T1 with one hiccup...as I was attempting to clip in I realized my cleat covers were still on my bike shoes. Dumb! Nice little touch Carson recently added to my shoes to protect the cleats, but as I'm not used to having those on I completely overlooked checking when I setup transition. After I couldn't clip in and realized why I quickly tossed them over to the right where Tom Rosenberry was standing and I'm sure that provided some good laughs along with a souvenir :)

I rode the Lake Stevens bike course twice before this race so I was familiar with the course, hills, and descents. Once I got onto the bike weather took a turn and the misting turned to rain. I was on race wheels so I rode with precaution knowing my rear break setup was not ideal. However, caution wasn't what everyone else had in mind since I witnessed some "Fred" moves. Guys almost going off the side into the ditch and two riders crossing over into the other lane of traffic descending and onto a oncoming truck. I climbed the hills aggressively, but descended conservatively since I did not feel comfortable on some of those descents. I tried to remain as aero as I could, but a few of the girls I was rallying with would catch me when they descended and then I would move back ahead of them on the climbs. Towards the end there were 4 of us girls consistently rallying for the lead which helped keep my momentum going. I had two instances where I lost some time when my chain dropped which was frustrating. The first time I recovered quickly, but the second time was 3 miles prior to the finish and I fumbled. Lost time spent putting that back on plus the momentum, but still managed to catch back up to the back of those girls before we headed into transition. Two of them looked like they could be good runners so wanted to keep them close so I didn't create too large of a gap.

Nutrition plan on the bike was executed well and have it dialed down to a good program - thanks to my dear friend Lilia's guidance. Went through 2 bottles full of calories needed across 3 hours and 4 gels. Consistently took in what I had planned to drink and eat each hour which eventually becomes a game to distract your mind while riding (every 20 minutes do X…). Seemed to be just right and had no need for other bottles that the race offered. My new BMC came around for me and found it amusing how many times guys went by and gave me a compliment on my bike during the race. Never had that on the Cervelo before. The day prior to my race even I met a guy at the HSP shop that was visiting from Cali who just bought a BMC from them and he went by me during the race and yelled "Yeah B-M-C, go get them beautiful!". So not only does my bike look HOT but got to experience the BMC love on the course which was cool.

T2 – 1:49
Once I got off the bike I was ready to get onto my leg of strength - running! I kept the girls that just got off the bike in sight and I appeared to be moving faster through transition than two of them were. I headed out of transition with the PowerBar Elite girl I tagged as a potential fast runner. She looked like she would run fast.

Run - 1:32:45

Started out through the crowds and was energized by the tunnel of friends and teammates I had yelling for me. Perk about racing local. I heard my a shout out from my running coach Mark "this is your strength now go for it!" and that fueled me to drop the Powerbar girl who fortunately was not a fast runner. I wanted to keep moving knowing at any time other ladies could come up from behind and I started settling into my planned race pace. My first 2 miles were right on pace and then the next 2 miles were a few seconds over. I eventually accepted settling into a range - knowing my target but not freaking out if I was slightly over plan.

The run course is 2 loops so on the first loop you get to see everyone ahead of you on the way out. Carly went by and with her were 2 other girls following close by. The girls all looked like they were in my age group so those were spots I had to chase down. At that time they seemed so far ahead and it did not seem likely based on their passing pace that I would make up that much ground on them. I switched my focus to pace and just kept working to try and get that back on track. Wasn't feeling the power needed so I started taking in coke at the fluid stations. When you're needing a sugar boost that stuff is like magic -sugar straight to the veins! I took down 2 gels during the run (1 per loop) in addition to the coke which kept the calories coming in even though after awhile I wanted nothing that seemed to resemble race food or gels.

Once I was onto the second loop I caught up the spot where Sean was cheering for everyone who shouted Carly is 30 seconds ahead. Feels weird to be chasing down your friends in races since Carly and I had the same goal (Vegas), but I knew she had other girls with her that I needed to get ahead of. Caught up to Carly and as I was going by I gave her a booty smack not knowing she had crashed on the bike course. Luckily I hit the non-injured cheek but I guess it was a little more powerful booty smacking than I had intended. Sorry babe! After I went by Carly I then got ahead of two other girls in my age group. I had no clue where I was at for placing until I saw Deb and Tara. You two are the best cheerleaders! Deb was running alongside the road cheering and she yelled that I was in 6th position which then gave me to motivation to step on it. Just when I needed the push Rocky came by and he was clipping along at a great pace. Grabbed onto his heels and let his pace carry me to the turn around point. As we turned around his pace momentum slowed and I then exchanged a few encouraging words and went out in front to where we switched roles - I was pacing, he was on the heels. Regardless felt good to be suffering alongside with someone else. Had a good clip heading into the finish and seeing my friends at the end was emotional. I looked down at my watch and saw that my time was exceeding my expectations and the reality of being where I was for placement made me emotional. I ran into the finish and was greeted by a big hug from Tara and Mark and then started the post race chatter and chest bumping :) with all my triathlete friends from the community that were there. Grand day of racing. Love the course and being able to see all of my friends racing or on the side cheering. Our Seattle athletic community rocks and felt spoiled with the overwhelming amount of support. Thank you!


Overall I finished 19th for amateur women and 4th in my age group. Within my age group I was 18th on swim, 10th on bike, and 4th on run. Pleased across all legs although had planned for faster splits on both bike and run.

Lake Stevens Podium for my age group AND Vegas!

First time to be on podium for an Ironman 70.3 - very exciting! Never would have imagined I could be up there and definitely helps boost your confidence that if you put the work in you do see the fruits. After the awards ceremony wrapped up they started the process for the Vegas slots. My age group had 2 slots for Vegas and those slots were not taken so I got to top off the exciting day by securing a roll down slot! Next up will be Vegas 70.3 World Championships September 9th! Honestly never would have thought last year that I would be the one ending a blog entry writing that. #Happiness #Hardworkpaysoff

Tara, Carly, and I at the awards ceremony. I'm crossing fingers and toes that miss Carly unleashes the Vegas beast at Calgary in 2 weeks and joins Lilia and I for Vegas!!