IronTide…and we’re off!

UPDATE!!! Tuesday October 20th! We just closed registration for IronTide as we SOLD OUT of our initial round! We are currently working on getting started with our new athletes, and will open registration again in December! THANK YOU for your interest. If you would like to be on our newsletter list where we release our updates and launches, fill out your email on the RIGHT had side of this blog! 

Hi Friends!

I know you have been waiting on a few race reports from me. They are in the waiting area, ready to get published this week but I had to post really quick today to let you know what I’ve been working on until the wee hours of the morning most nights.

It’s been a doozy! About six weeks ago I launched my first product under Rising Tide Triathlon Coaching. It was a 2X a month webinar on mental skills called IronMind and it’s been going really well. All kinds of athletes are learning, and getting to know themselves better through these webinars, plus they are a lot of fun! It was a big push to get that off the ground and I immediately started working on a bigger project. If you signed up for my newsletter via this blog, I told you that I would let you know when I was ready to launch! (If you are signed up, you will receive an email today with a link to all the information in it – check your promotions folder if you are a gmail user).

That time has come (Happy Dance, and I need sleep)! Today I am rolling out a new format in coaching, called IronTide.

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I have spent the last nine months talking to athletes about the coaching market. Many of you have taken my surveys, and endured one-on-one calls from me asking you a litany of questions. Thank You, this came from that!

Through those surveys and interviews I came to a solid conclusion.

ONE – coaches have inconsistent communication patterns. Athletes get bummed when they used to talk to their coach all the time, and then the coach stops or slows down that communication. Coach communication opportunities need consistency for athletes to stay happy. Like training, it’s less about quantity, and more about consistency. But, volume matters!

TWO – athletes get suspicious about their schedules. They think the coach is slacking and just drag and dropping, or not taking their “special needs” into account. They want custom, and they aren’t sure that their schedule is any more. There is a misunderstanding in the coach/athlete relationship between unique and custom. A schedule can be custom built to the athlete, but the workouts are not unique. Again, more of a communication/education failure on behalf of the coach.

I looked at those two themes over and over again and I knew I could do something about these reactions. I started Rising Tide at the beginning of the year because I wanted to share my knowledge with more athletes. Bottom Line. I saw a million different ways of doing that and as the year progressed I honed in on how I could be of service, which became…how WE could be of service (yes, other coaches wanted to be a part of it…happy dance).

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Then we went about building it. And it took time, and resources, and lots of coffee, and mentors, and a ton of help from all my athletes as well. It was a group effort.

I knew I wanted to build a program that solved the two problems outlined above, created a great community, and allowed the athlete lots of flexibility in coaching fees. I wanted good solid systems of communication, and I wanted attention on the athlete to be front and center. I’m so excited to release my little wonky butterfly into the world.

Intrigued? Fill out the form below and then check your inbox for an email with a link to the program details. If you are a gmail user, check your promotions tab and drag that email into your inbox unless you want RTTC emails to keep going to your promotions folder (no!) We don’t send out much email. We keep it to the super important stuff! Like this!

UPDATE!!! Tuesday October 20th! We just closed registration for IronTide as we SOLD OUT of our initial round! We are currently working on getting started with our new athletes, and will open registration again in December! THANK YOU for your interest. If you would like to be on our newsletter list where we release our updates and launches, fill out your email on the RIGHT had side of this blog!

Ironman Tahoe – The Swim Where I Actually Swam Straight

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I love starting off Ironman days with a good nights sleep, and the night before Tahoe I slept like a bear. I was down for the count!

On race morning we loaded up the car and headed to Squaw Resort. Mikki, and I were racing the full, Tony and Jody were racing the 70.3. We drove the car to Squaw in the morning so it would be at the finish when we were done, and then we took the bus back to the start. From there we all broke up and did our own thing to get ready for the race. I found my super secret real bathroom and enjoyed every minute of not having to use the port-a-potty. It was still mostly dark when they let us into the water for a warm up swim. I had a really nice warm up swim, the water temp was refreshing. I always feel so warm on race morning because I’m all amped up to race, so the refreshing water helped me get grounded and brought me back to solid earth.

After 10 minutes they pulled us out and we lined up. I lined up right behind the 1:00-1:10 sign and there were my friends Kyle and Eric! It was such a boost to see them all excited and nervous at the same time. The music was amazing and I was dancing and grooving and so pumped up. It’s really funny, the 30 minutes before Ironman used to be what I hated THE MOST out of racing Ironmans. One year before Arizona I remember saying to myself “I should quit the sport”. That’s how nervous I used to get! Now, I don’t feel nervous at all, at least not that sick to your stomach, anxiety that I used to get. But I can still see it on the faces of other people. That’s why looking around in the starting corral is one of my new favorite things to do. It’s like a replay of all the emotional states I have been through in the sport.

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Now a days, I just dance. I dance and groove, and let out a little bit of the energy. That’s my sweet spot!

I got the Iolite thing going on my goggles and shortly after that they blew the cannon. I was across the starting line about 1 minute after the cannon blew. I am not a fan of the new wave start for the Ironman. I hate that there is this gap out there on the race course and that you don’t have to physically pass someone to beat them. But, it is what it is, and I have to adapt, because that’s the format and I can’t moan about it. I have to move past my discomfort! I’m working on it.

I ran out in the water, it’s very shallow for quite awhile and finally you can start swimming. I sighted super straight for some fifteen or so strokes until the Iolite flashed at me that it had a fix and then I swam to that little green light. When it would turn yellow I would self correct and it was so darn fun. I didn’t really swim on any particular feet for that first section, I just swam to the green light in my goggles and tried to focus on swimming like I do in the pool. Once I hit the first turn buoy I tested the turn feature out and sure enough it corrected super quick. I started stretching out my stroke and just thinking long and strong. Also, I smiled. I felt great and the water was cool and refreshing.

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At the second turn buoy I found some feet to swim on. It was crazy because I usually look for feet and then stick to them like glue but with the Iolite when the feet veer off course I kept straight and just found another set of feet up ahead. I forgot how fun swimming with 1000 people is because there are ample feet and bubbles to follow. Lake Tahoe is crystal clear so you can look all around under water, which I did. I would look at people beside me and smile.

Finishing the first lap was fun because you don’t have to exit the water, but you swim in shallow water for 100 meters or so before starting loop two. For some reason I got a big kick out of that. I also had figured out that when you swim straight, and you are honed in on the buoys, you actually run into the buoys. I was running into like every one of them.

On the second loop the sun was coming up off my left shoulder and it was flipping AMAZING. Between staring at the sun, and the green light in my goggles, I just relaxed into the swim and was happy as a clam. Long and strong, long and strong. The last straightaway I found a great set of feet to swim on. It was a woman and she swam so darn straight. I pondered how on earth she was doing that without an Iolite, a serious talent. Some day I’m going to have to learn how it’s done. I stuck on her feet most of the way to the swim exit.

I exited the swim and the clock read low 59. I was stunned and confused. I looked down at my watch and it was 7:39. We had started the swim at 6:40 and I was in disbelief. Now, it seems there were a lot of fast times, including my 58:06 but I also feel that I swam a lot better than I usually do, and I think swimming straight was a major game changer for me. Just thinking back to Santa Cruz, I’m really wasting time out there when I get off course. So, yes the swim was a little short, or maybe it was the fact that we got to run for awhile in the shallow bit before we started swimming. Either way, I felt great about my swim, I was the 10th woman out of the water.

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We ran up this huge sandy hill in T1, grabbed our bags, and then they headed us inside a building to transition. This was an awesome move for Ironman to make. No more crammed cold tent.  It was warm and carpeted in there. I cringe to think about how we must have left that transition area when the race was done. Ew. I was really quick through transition just opting for my shoes, socks, helmet and a set of arm warmers. I stay warm easily, so I wasn’t’ worried. I grabbed my fancy Quintana Roo PRSix and was through transition in 3:46. Muddy was yelling at me at the mount line that I was in 6th place and 6 minutes down on 1st. Game on!

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Lake Tahoe Training Camp

Untitled design (1)IMG_5354After Racing Santa Cruz 70.3, the following day Tony and I dropped Mo at the airport and headed up to Lake Tahoe for a week of training camp with Coach Muddy. There were rumors of very bad air quality and we needed to get up there and check it out. North lake was totally clear, but south lake was all smoke. You couldn’t see across the lake on Monday, and the wind was ripping. We met the greatest couple in the parking lot, Mark and Beth Brooks and chatted with them for a long time. After that we went swimming and it was probably the choppiest water I have ever swam in. There were 4 foot swells and white caps and we just swam and got pushed all around and loved every minute.

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A very strange thing happened when we drove into Tahoe. This was the third year in a row that I was coming up to Tahoe on this very week, and every time I train here, I have a blast. There are sections of road, and climbs, and swims that have happened here that have changed me as an athlete. I have really fond memories. I have spent time on the bike course loop more than 20 times. One time, we rode 3 loops all in one day, another time we rode 2 loops and then climbed up mount Rose (8 mile climb with like 3,500 feet of climbing!). I’ve spent time here with Jim, and with Joaquin, and Ciaran. Lots of Muddy folks through the years as well. One time I was so tired and a bunch of Muddy boys came in to train, and they were riding so fast I yelled at them all to put their “you know whats” back in their shorts. Yea, so I’ve had some rough moments here as well!! Hahahha!

When I pulled in, I had this overwhelming feeling that I wanted to do the full Ironman, not the 70.3. And in my mind I was like “Muddy is going to flip, you shouldn’t even think that” so I just sat with the feeling. I told Audra later that night and she was all for it. For me, my heart was just screaming that the 70.3 miles on the course was not going to be enough to satisfy this serious itch I seemed to have developed. I was fine to use it as a training day, I just knew I wanted to do the full, and I wanted to ride this iconic course! Monday night we went to bed early, but I woke up at midnight from a deep sleep, sat up in bed wide awake and said to myself “I want to do the full.” I got on my computer at midnight and sent an email to Ironman asking what the protocol was for switching, could I even do it, how much would they charge me? The answers were: Yes, and $540.

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Tuesday we woke up and went swimming at the Truckee pool, Audra, Tony and I, and then Muddy rolled into town and we headed out to ride around the lake. Before that I asked him about doing the full. He immediately said I could swim and bike, and I told him it would be near impossible for me to pull out. I raced Norseman with pneumonia, I finish what I start. He thought about it for a little and said “Do it kid.”

Like I’ve said before, coach Muddy really understands me, we are actually a lot alike, similar athletic advantages, and styles. All heart, and all fight! Sometimes I just have to look at him and he knows what I mean. He knew that I felt compelled to do this.

With that decided we hopped on the bikes and rode around the lake, 74 miles. It was WINDY and Audra, Tony and I got blown around quite a bit, but we all stuck together and the smoke was gone from the lake and everything was looking gorgeous. Muddy followed us which I forget how nice that is to have SAG support! It takes all the worry out of the riding. Riding around the lake is one of my favorite all time activities!

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Wednesday was a super fun day as well. We swam at the Truckee pool again with Muddy watching and just kept things long and strong. Tony tried to lap Audra and I multiple times, but it was a great swim. After that it was time to ride the bikes. Audra flatted early in the bike on her disc and had to get a lift home and that left Tony and I together. We rode up Mount Rose, and then up Spooner, and then back up Mount Rose. It was a studly deposit for the day and I think both Tony and I knew it packed a punch into our legs. We also found out that Tony had to double his calories during training camp! You seriously can’t eat enough during these things! Who had two thumbs and needs a PIZZA!

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After the ride I headed to Reno to pickup up Jody and Mikki, which made me really excited, and we all headed to an awesome BBQ at our friend Justin’s house. We ate like kings that evening!

Thursday we woke up and headed to Kings beach for an hour in the lake. That morning Tony and I headed straight out into the deep blue. It was glassy flat and still and I swam on his feet the whole time and we just swam and swam and swam. We ended up way out there and it was so calm and peaceful, I will remember that swim forever. Then we headed out to Squaw Valley for our first post Santa Cruz run. Oof, it was a little brutal. We had some tempo efforts and the legs were there but they didn’t feel too fantastic.

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After our run we went and checked in and I headed to the “special table” to upgrade to the full. Michelle who was working the table was AMAZING. If you ever get the chance to have her fix your problem, she’s top notch. This was the point when we found out my drivers license had run away. I vaguely remembered shoving it in my Coeur bra when we ran to packet pickup at Santa Cruz. And I vaguely remembered finding my USAT card in the bottom of the washing machine at our Santa Cruz house and wondering how it got there. It was all coming together, my drivers license was in the washing machine in Santa Cruz…DOH.

Luckily, Michelle was amazing and Troy texted a photo of my passport and she used that as my ID. She upgraded me to the full and only required that I pay the difference between the 70.3 and full. I thought that was more than fair. AND THEN, she bedazzled my bib number because of course my name wasn’t on it. And this made my day, I felt super special with that bib number, it felt like a MAGIC bib number! The Ironman staff really did help me out, and the minute I knew I was in the full I was about to jump out of my skin. I was so so happy.

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Friday was not the typical 48 hours out of a big race sort of day. We met up at the swim with just about everyone we knew. It was great to see Ron and meet up with lots of Muddy athletes. It was like a party! Coach had us swim for 30 minutes but again we all swam on Tonys feet and he swam straight in the wrong direction on the way back in so we ended up with a 45 minute swim. It was flat and awesome out and I wanted to stay in for much longer! Both Tony and I were like “we would swim every day if we lived here.” The lake truly is a special place, the visibility is unreal and blue color out deep is something you have to see to believe.

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After we swam it was time to get back on the bikes and head out for a big ride. I ended up riding a full loop of the Ironman course (about 55 miles). It was good to see the new out and back section first hand and it made me even more excited because it was an awesome addition. I loved the bike path section as well, and thought it really make the course even cooler. We finished the day with a run off the bike. I was tuckered out! My body was feeling really quite good though, and I have a whole other blog post on some of the things I have learned from racing in the middle of really hard training blocks. I’m excited to share more on that matter soon.

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Saturday the taper came!! It was all about dropping bikes and bags at the various transition areas. This race is a bit of a cluster in that way. You have to drop your bike and your T1 bag at the swim start and then you need to drive 20 miles to Squaw to drop your T2 bag. And then we ended up hanging out at the expo. I bought a new pair of Roka goggles…the F1…I LOVE them. Audra had given me a pair that week and they were sweet so I picked up a lighter tinted pair since the sun would not be up when we started the race. And then….I made a rather big purchase that I had been thinking about for some time.

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I bought the iolite. I have been watching this company since they launched their kickstarter campaign. My dolphin pod refuses to swim on my feet in the open water because I swim so wonky. I have zero straightness. So they keep sending me hints that I should buy something to help me swim straight. I bit the bullet at the expo and bought the Iolite!

So the night before the race, instead of kicking back with my feet up, I’m walking around the neighborhood barefoot with my goggles on, figuring out how the whole thing works. Essentially you have these little lights you can attach to any pair of goggles and it’s connected to a GPS unit on the back of your head. You push start and when you start swimming it figures out the line you are holding. So you want to swim REALLY straight for the first 15 strokes or so. Then it figures out that line and shines a green light if you are on the line. If you veer off it lights up orange and then red to get you back on track. When you hit a turn buoy it knows you made a 90 degree turn and resets onto a new line in about 5 seconds, so it’s important to swim super straight right after you turn around a buoy. As I was walking around the middle of the road in the neighborhood testing it a group of fireman pulled up and asked if I was okay. I told them I was testing some new goggles and they just starred at me. They were like “we thought you were hurt.” I can only imagine what I looked like in the middle of the road barefoot wearing goggles wandering around. Doh!

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I tucked myself in bed Saturday night super ready for whatever the day had to offer. I knew one thing, I was going to have fun, that was the bottom line. I know the course like the back of my hand and I have so many awesome memories attached to the terrain that my plan was to tap into those and enjoy all it had to offer. In my chat with Muddy that night I remember telling him “Look coach, we are in uncharted waters here. We have raced 70.3s with this level of fatigue, but never Ironman. Let’s just see what the day offers, and capitalize on whatever happens. If it’s horrible, we learn something, if it’s awesome, I’ll run with it!”

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One last story. So every time I’m up in Tahoe, I have what I have termed my “MAGIC DAY.” When we are up here training day after day, the fatigue accumulates. If you have ever done a training camp every day you wake up wondering how the day is going to go, and you are judging based on how tired you are, the bags under your eyes, how the stairs feel when you walk up and down them. Well, every camp I have a day that I think “Oh dear, today is not going to go well” and then for some reason, I get out there and I ride better than I ever have, I’m literally on fire, on a day when I should have been just hanging on.

I only get one of these per camp and usually the day after MAGIC DAY, I’m crying from exhaustion and coach ends up wrapping me in bubble wrap and calling it a day. I remember vividly in 2014 after we finished training when I had my magic day, my friend Ciaran looked and me and said “if you race like that in Kona the AG boys should be scared” Hahahha! It was that good. So, when I laid my head on my pillow that evening, the last words I reminded myself of were that I hadn’t had my MAGIC DAY yet. And that got me excited, because I was just tired enough that I though maybe Sunday, the day of the race, would be my MAGIC DAY.

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Santa Cruz 70.3 2015

Six months ago Muddy and I planned this fun epic double for the middle of the summer as good training block for my A race of the year which is Ironman Los Cabos on Oct 25th. He thought it would be awesome if I raced Santa Cruz 70.3 and then we headed up to Tahoe to train for a week and then raced Tahoe 70.3. That sounded epic and awesome and I thought it would be my kind of really good fun. My big Brother Beeson has been training under Muddy since the beginning of the year and I was hoping he would jump on board as well since we are both targeting Cabo for the year. Sure enough he did!

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It was awesome traveling with Tony, he’s super calm and chill and level headed. I seem to surround myself with people with those traits since I tend to be the opposite at times!

We headed out Friday morning, and Mo came along for Santa Cruz as well. We rented a sweet little place in Santa Cruz, a few miles from the race. Audra met us up there later in the afternoon Friday, and Brian her boyfriend came later that evening. Our little group of five had an absolute blast over the weekend. When we rolled out Monday my cheeks hurt from the laughing. It was awesome!

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I knew the race was stacked, it’s close to the bay area, a perfect tune up for those headed to Kona, and well, Hailey was racing…so it was going to be fast!!

Going into the race I was so happy. I LOVE Santa Cruz. It reminds me a lot of where I grew up in Los Osos with the water and the beach and the salty morning air. It feels like home. After a hug from Mo I went off to warm up and noticed there was a little chop. I was excited to test myself on a hard swim course.

In the lineup chute I was just so happy. They were playing the best music, and I was dancing. I really was dancing. I get so excited during the few minutes before a race these days and I was JAZZED. I stood next to Hailey and Christine and tried to soak in some of their last minute speed. It was a repeat of Vineman where I knew Hailey would go for Christines feet and I would not do that so as to not blow up, but would try to limit the time gap back.

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It’s a running start which I loved and I was in the water on the left side before I knew it smiling at Hailey on every breath to the right, then she dropped me. I ended up over on the right…yes I crossed the field and swam like a drunken monkey. That’s my MO…drunken monkey swimming. The first turn buoy I was way right and had to swim back left for 50 meters to get around it. (Sneak peak of the Rising Tide kits!!)

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Then we made our way to the second turn buoy in which I thought about sharks the whole darn time. Don’t think about sharks Sonja…SHARKS. Don’t think about sharks….white sharks, tiger sharks, black tip sharks, bull sharks, leopard sharks. All I could think about was sharks!
I ended up way right of the second turn buoy and again had to turn left and swim all the way back to the darn thing, cussing at myself the whole time. Finally, it was the home stretch and I could just aim for the beach. I found some feet to swim on and stuck to them like glue because I had so far failed at the proper route finding. (KK, Hailey and my bikes all smashed together after the race….the best)

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I exited the swim really stoked! It was technical, and I got a bit lost out there, but I had a blast and I thought it was an amazing course. I wish I could swim it more often!

We had a long run up to T2 and I was very happy that they swept the bike path. I ran it barefoot but luckily my feet were still pretty cold and numb from the swim that I didn’t feel any of the rocks I was stepping on until later that evening.

Onto the bike Muddy was at the top of the first little hill yelling that I was down 3:20. That seemed about right and I got to work seeing what cards I had been dealt for the day. Going into this race the training was interesting. I had to get over the pneumonia from Norseman which was challenging but once I was over it Muddy slammed me. We had several 30+ hour weeks and then race week he backed off everything. I felt rested going in, and sometimes that means my heart rate goes through the roof. Sure enough I get out on the bike and my 70.3 perceived exertion was 171 heart rate. Sigh. I hate resting, it just doesn’t not help me out much.

I keep at it and hoped it would go down but it didn’t. I’ve been in this place before and raced just fine so I took a few deep breaths and kept the pedal to the metal. I thought the course was absolutely stunning and the addition of the hill off of the PCH was fantastic. Somewhere on the hill Jenesse came flying by me and I was cursing Muddy for making her so strong on the bike. She’s one to watch! Mom power! I cought Alli in here as well and again was cursing Muddy because she was riding like a beast as well. I love how Muddy turns everyone into uber bikers! Cycling gluts unite (AKA big butts)!

The descent was definitely sketchy and a few miles after the descent a guy repassed me all bloody. I was feeling for him. At the turn around I saw Hailey and I took a split, 2 minutes. Okay, a little progress. But her head was down and she was in go mode. Oh lordy.

The way back was awesome. We had a tail wind and we were flying along the coast. It was beautiful with the ocean off our right shoulder, some surfers, some whales. It was just stunning. I was really happy and actually found focusing on the race a little challenging at times.

Into T2 I felt good and ready to run. The first hill really packs a punch and Muddy told me I was three minutes down to Hailey again. There was also another awesome athlete that I haven’t raced before KILLING our age group. She was long gone. I got to work running and man I felt heavy. I’m starting to see this trend when I ride at a really high HR, my run pays the price, not so much in speed as in feeling. I just feel doggy. I worked as hard as I could out there. Anthony passed me early on and I told him there was one guy in his AG up ahead, whom had passed me on the bike. Off he went, running so strong and fast!

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I loved the scenery and I thought the course was awesome. You ran along the cliff for a few miles, then cut inland to a bike path along the PCH, then it went on to a dirt trail which was really awesome. At the end of the dirt trail out on the bluff they had this HUGE TIKI carving that acted as the turn around. It was a super cool element and I gave it a kiss as I ran around it.

On the way out Mark, Haileys hubby passed me on my his bike and asked “do you know where Hailey is” I was like “3 minutes up”

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And I was right. I made zero time on her! She is so fit. The entire run back I ran and enjoyed, tried to push as hard as I could, but also enjoyed the moment. The final stretch you run on the sand on the beach, under the pier and through the deep sand up to the finish chute. It was so hard!!! I would try to run on the hard pack, but then the waves would get you and soak your shoes! It felt like an old school tri finish.

I crossed the line 3rd in our AG, and 5th amateur. It was a great day for our house crew. Audra won her AG and ran a 1:30. Tony had a sprint finish and tied for the win in his AG, Mo PRed and broke 6, and Brian finished his first in 5:30 (speedster).

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It was a great day for our little house and we celebrated that evening with….ice cream of course!

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Norseman Final Thoughts

The Norseman Video for 2105 that the race puts on has come out. I’m in it, at the beginning talking, and then also at the end crying with Andrew.

I knew I wanted to write one final post on Norseman, but man, I knew it was going to hurt. Maybe not so much for you, but definitely for me.

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Before I get into that, some gratitude is in order. My sponsors this year have been terrific. Liz and James at Tribella helped me out in such a huge way for this race. James completely overhauled my bike, changing out both cassettes, installing lights, and dealing with new wheel sets, only to change everything back a few weeks after the race. It was a huge amount of work. Also, not a sponsor, but equally as helpful was Mo Zornes. Coeur is still in process for developing true blue cold weather gear but Hincapie has a full line and Mo got me set up with a full set of cold weather gear, and sublimated Coeur logos everywhere so I could rep my beautiful sponsor. Thank you Mo with Hincapie! QR got me a bigger size frame this year which I am so very thankful for! Osmo and Honey Stinger have made nutrition decisions second nature and my gut is happy. Who can ask for more? And lastly, I need to thank YAY, for reminding me constantly why I am in this sport….unbridled enthusiasm!

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My deepest gratitude goes to my husband Troy, daughter Annie, and my good friends Laura and Andrew. They really made this race happen for me. I wouldn’t have a black shirt without all four of them and I am deeply grateful for that black shirt. My whole team deserves that shirt. Also a huge thank you to Muddy and to Andrea who have been there for me this year like no other.

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Okay, the nitty gritty. Lets do this.

People who wade into discomfort and vulnerability and tell the truth about their stories are the real badasses”

— Brene Brown (Rising Strong)

Reading this quote this morning is what made me put my book down, turn on my computer, and begin to crank this post out. It’s been rolling around in my head without the guts to get it out. Hopefully I’ve inserted enough cute pictures…my go to when talking about stuff that scares me.

A few things have been going on in my life the last 9 months. I’ve been in the trenches of life. I’ve lost relationships this last year, and it F*&$%ing hurts every day. I’m an outgoing social girl by nature, and I care deeply for the health and happiness of those around me. The loss of close relationships has beaten the shit out of me.

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And over this year as I tried to work through the changes, I also started Rising Tide Triathlon Coaching. I’m sure it comes as no surprise to know that I love coaching others in the sport. I wanted to use this down year in sport to build a new business, with a new framework, and to move beyond one on one coaching the 12 athletes I have stuck to for the past few years. I needed to bring on help, lots of help, and Audra, Andrea, Mikki, Mo, and KDO, etc have really risen to the occasion, I thank them daily!

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When I look back on the last 9 months, I feel like I have done zero work, and boatloads of work, all at once. I feel like I have little to show, and yet, I know the invisible structures that needed to be built are there. A strong business has a strong foundation, and I’ve worked hard on that this year so that rolling out flashy products over the next few months is now becoming possible. Yay.

As I was building my biz, I was training for this big Norwegian race and I was at odds with myself. I could not for the life of me figure out how to find balance between training and working my business, something I ask every single one of my athletes to do on a daily basis. I could not live what I preached and I was really down on myself over that fact. In recent weeks I have started to see some success on this front, after having tried about 5 different daily plans. I must say, to those of you with family, full time jobs, or your own businesses, and triathlon lifestyles, I am deeply bowing down to you….deep bow.

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Through this time period, everyone was asking me what I was training for and I found myself telling them about Norseman, how hard it was, how much climbing, how cold the water was, etc. I called it the hardest single day Ironman in the world.

As the race got closer and I went to San Jose to train for several weeks, I was a mess. Frankly, I had lost a boatload of fitness, in my mind. Now, coach got me back in a good place for Vineman and I surprised myself there, but I continued to reinforce the feeling that I wasn’t fit enough for Norseman. I didn’t really even know how much fitness I needed for Norseman, it’s not like I had completed the race in the past, but I was still at odds with myself on the fitness front.

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So, with that background laid out, here’s where the shit gets real.

I found out 10 days after Norseman, when I finally was able to make it to the doctor in the states (try finding a doctor in Norway….impossible…we tried) that I had pneumonia and two sinus infections. Now, I didn’t race with the sinus infections, those developed after the race, but I did race Norseman with pneumonia. It took me a month to recover from having done so, and the weeks after the race were pretty rough. I pretty much emotionally lost my marbles in the most gorgeous country in the world.

As I processed what happened, I realized a few pretty shitty things.

One, I spent a lot of time telling people how hard it was going to be. Two, I believed deep in my heart, despite what came out my mouth, that I couldn’t compete at the top.

And a quick aside about that. I had this ahh-hah the other day. Whenever you are placed in a situation of vulnerability you always have deeply held beliefs about your capabilities. You know, in the SOUL, what you feel deep down? And often times, what comes out our mouth is different than those deep beliefs. Example: I can feel confident in my soul and then chose to say “I feel confident” or I can oppose that confidence and do some posturing like “Oh, we’ll see how it goes, it might be ugly.” Right? So sometimes our soul is in alignment with our mouth, and sometimes they are in opposition. Sometimes we use the mouth to try to convince our soul to believe something different.

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I had this going on with Norseman. When people asked me, my words were “I’m going to try to win” but my soul was in the opposite place, it didn’t think I could compete at the top with the training I had done (or failed to do).

So my Ahh-hah the other day was that the SOUL ALWAYS WINS and your words can either help it out, or they can simply represent bullshit. Words in misalignment with the soul are bullshit. Sometimes we call it humble, or sandbagging. Really, it’s misalignment. The soul doesn’t lie, and I’m telling you now, what I deeply believe, is the outcome I seem to get….every darn time.

So, getting back to the main subject here, and the telling of the truth about my story, here’s where I got to in the end.

I’m not this badass (or stupid girl as some have told me) who raced Norseman with pneumonia. It’s not unfortunate, or bad luck, or the way the cookie crumbles sometimes. It’s not something to be commended, or added onto the race with an *.

I got exactly what I believed I deserved. I put into the universe, at a soul level, two things: ONE that it was going to be the hardest single day event of my life, and TWO that I couldn’t compete with those at the top. And low and behold the universe gifted me pneumonia which made the race: ONE the hardest single day event of my life, and TWO rendered me unable to compete with the girls at the top.

I flipping upper limited myself with my thoughts, and the way life works, I got exactly what I put out there. I’m not a girl who got pneumonia and raced anyway. I’m a girl who gave herself pneumonia because she was too scared to surrender to what the experience had to offer her.

And you know, getting down to that nitty gritty…sucked.

To realize that I brought that miserable experience on myself, and that if I had only remained open (in my soul) to many different outcomes, and many different possibilities, maybe the race day and experience would have looked very different, well, I kick myself over that one. Opportunity missed.

Going forward, I learned a big lesson here. I take with me the reminder to be very mindful of my deep beliefs. To guard and nurture those beliefs like my life (and my life experiences) depend on it, because they do. It took a really hard and tough experience to net me that nugget of awesomeness, but I won’t waste it. It was hard fought for.

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And with that huge chunk of vulnerability on a Friday morning…I’m going to go swimming in Lake Tahoe to shake it all off! Peace out friends!

Norseman 2015 The Run up the Big Mountain

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I’m off and running out of T2, and the first feeling I have is that I’m scared. Having been passed continuously all day it feels like 39 more people passing me is a likely option. And if that happens, I won’t be allowed to finish at the top, and I won’t get a black shirt. As I’m thinking about that and getting my self settled in the first mile, a girl goes whizzing by me, running at a pace 30 seconds per mile faster. Oof-Da… This was when I started to look inside myself. I needed a game plan.

We are running on the left side of the road along the edge of this beautiful lake called Tinnsja. I look ahead and see many athletes strung out ahead of me. I’m trying to find a level of effort that keeps me clipping along, but doesn’t get my cough worked up into a tizzy. Oddly enough, that pace seems to be in the 8:10-range. I find it funny that I have raced literally 11 Ironman races at 8:00-8:10 pace. I’ve tried hard over the years to get this number down, and it seems even on my bad day, here I am again at 8:10 pace.

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About a mile into the race I pass a man and I think to myself, Okay, I’m back in 121st now, and that gives me an idea. I set a goal of making it to Zombie hill at mile 15.5 in 100th place. Pass 21 people in the next 14 miles. I have no idea where that came to me, and in retrospect I don’t think it was necessarily a good idea, although Troy disagrees. I’m not a fan of outcome goals. I would rather set goals that I am in control of, but this 100 goal really motivated me in the moment.

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I took it person by person and I would repeat the number in my head “There’s 120, There’s 120, There’s 120” until I caught them, then it was “There’s 119, There’s 119, There’s 119” I was making good progress in this area. Running down people one by one by one, staying in the low 8s. Troy and Andrew were crewing me every 10-15 minutes and I ran into a few logistical problems here that I didn’t think about going into the race.

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So in an Ironman, on the run, everyone has access to the same aid stations. So you get into a routine of going through the aid station and if you get a hankering for something you can pull into the buffet and take your pick. In Norseman your crew is providing you aid and your options are what you packed and what you told them to offer you. So again, a similar thing was happening as did on the bike, I would be running someone down and their crew would be hopping out every 1/4 or 1/2 mile to provide aid, whereas my crew was more like every 1.5 miles. I became incredibly jealous of the other competitors and their crew system.

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At one point I am passing a girl on her right side, and her crew is running along her left side, and she looks to have her three best girlfriends crewing for her, and they are offering her fresh cut up pears. It made me angry. Because I had been so sick before the race I didn’t pick up things at the store that I thought would feel really decadent like that. So my crew could offer me Osmo, water, Honey Stinger chews, or Picky bars. The same stuff I train with every day and race with every race. Fresh pears….I’m still jealous of her.

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Around mile 10 I started asking the boys, begging the boys, for Coke. Every around me had been offered Coke from their crews and I was super jealous. A few miles later, the boys appeared with Coke. I took a sip and it was fully carbonated, warm coke. I spit it back out. There was no way. I couldn’t stomach warm coke. I continued to try to sip on my Osmo, also warm, as I had neglected to purchase ice. To be honest, Norway doesn’t really have ice for sale. I asked Troy for ice thinking maybe he could find some where he found the coke, and he pretty much said “Nope.”

On I ran. Around mile 13 I started to feel like I was slowing down. Just two more miles to Zombie hill and I was in 106th or so. Every time I would see the boys I would update them on my placing. I started to really feel the effects by mile 15 and wasn’t communicating too well with my team any more, just trying to make it to Zombie hill. Finally I pull in there, just having passed the person in 100th place. I had met my goal. They had an aid station there too. I was so excited. They had food and different energy drink. I took both. They tasted excellent.

Troy had taken my jacket and dipped it in a river and was trying to pass it off to me as “ice.” I just remember thinking…what if I need my jacket later, now it’s all wet? Poor Troy, he was problem solving so well and I was just unresponsive and confused. 

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Oh Zombie hill. I was so excited to reach Zombie hill. I finally get my first look at the first switchback and I’m ready, let’s do this. I’m running up it and there is a guy ahead of me walking up it. I’m making very little progress on him, but I am making some, so I keep running. I pass him after a long time. I make it about a mile and then I’m walking. Troy and Andrew are there and you are allowed to have a pacer starting at Zombie hill so Andrew hops out and joins me.

We do some talking and walking. The next 5 miles go about like this: there is a group of men walking the whole thing, but they walk faster than me. So they pass me walking. Then once they all pass me, I start running and pass all of them back. Then I walk and they catch me and pass me back, then I run and pass all of them back. So they are walking the whole thing, but I am walk/running. We are making the same progress. Those Norwegian men have long legs and they walk really fast. They are super hikers!

Around mile 5 of Zombie hill, so mile 20ish in the race, I start to get in a pretty low spot. Andrew keeps offering me grapes and keeps asking me to drink. I take the grapes one at a time, and I drink when he tells me to. As we climb in elevation, my lungs start to misbehave again, and my energy starts to get low, very similar to the tops of each of the climbs on the bike. I stop talking to Andrew and we just walk. I try to walk fast, but my head is screaming such icky nonsense at me. Lots of “you suck” “you’re washed up” “why do you even try” It was bad, and I just walked along and listened to it. I tried to keep combating it by saying “you are going to get a black shirt”

Somewhere in here, I think in the 20 or 21 mile range there is an aid station and checkpoint and a timing mat. Andrew and I get to this spot and they have bread. I grab some of that bread and the medical lady looks at me. I can tell she is worried and she starts talking to me, asking me if I am okay and if I have been eating and drinking. I tell her yes and high tail it out of there, she scared me. I hear Andrew tell Troy that medical is watching me. All this time, Andrew is a major champ and is really trying to keep me eating and drinking. He has come up with these little sugary gummy men and I am eating them when he offers them to me. I really liked those gummy men, especially the red ones.

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At some point in here the road just never ends. This race is brutal in that the last 10.5 miles of the race, you climb 5,400 feet of elevation. Yea, it’s steep. Towards the top of Zombie hill (a 7.5 mile road up to the top where the road then turns into a hiking trail) there are many false summits. You think you are almost at the famous 23 mile checkpoint only to be disappointed by yet another stretch of road. With 1 mile to go Andrew goes ahead to prepare my gear bag and get it checked and approved at the mile 23 checkpoint and I am alone for a bit. Troy comes back after dropping him off and parks and walks with me.

At this point I am pretty done, and all I can think of is making it to mile 23 and hearing what place I’m in. This final stretch with Troy people start passing me again. A couple ladies pass me and my brain just curses over and over again. F bombs, F-it bombs, Screw-it bombs. I’m so dejected. Troy is walking next to me and he’s got stuff shoved in every pocket that he’s offering to me. It’s all the stuff he could find in the car, he’s trying to get me to eat more, but I don’t understand why. He actually pulls out a jar of olives and offers it me. I look at him like he’s gone mad. In my brain I am livid…olives…really Troy..olives? But I keep my mouth shut as I get passed by a few more people.

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Somewhere in here I start crying. Troy is telling me I’m going to get a black shirt and I’m crying and telling him how horrible I feel. I’m coughing and just really done, so little energy, and I’m sad. He lets me cry and is there for me and I eventually stop. We keep walking, and I hold his hand.

We come around yet another corner and there is this big arch and I know I’m finally at “the gate.” I walk through the check point and they tell me I’m in 95th, which means I can go on to the top, and Andrew is there with my gear bag. At Norseman it’s required that you have a pacer the last three miles, and you and your pacer must wear a backpack with emergency gear. You have to have spare clothes, headlamp, money, phone, spare food, and spare water. All this gets checked before you can head onto the trail portion of the race up the mountain.

The lady asks me where I am from and I say “Denver, Colorado” and a few people cheer, mostly Troy. I say bye to him and head up the mountain with Andrew. I haven’t seen Andrew in a mile, and now I know I’m going to get a black shirt and I’m really chatty. The cheering at the checkpoint gave me a rush of adrenaline and I’m running solely on it. Andrew and I are talking about life, and racing, and it’s like I’m totally fine.

The trail is rugged and very uneven. There are many little trails all mixed together and you are constantly picking the best route and making your way. My legs are really tired. Picking up my feet is hard and I’m not traveling very fast. I get passed by a few racers, and then a few more, and then a few more. Whatever.

Somewhere around mile 24 I am utterly done. I stop talking and pretty much feel dead to the world. I keep climbing the best I can. I lead sometimes, and other times Andrew takes over, and when he leads I cry silent tears, I just let them roll. He would hand me gummy men, or my hand bottle and I would try to eat and drink, but I was pretty over it all.

There are many other people on the trail. It’s a Saturday afternoon on one of the more busy hiking trails in Norway. There are lots of people up there who don’t really know what we are all about. And then there are the crews of people who already finished coming back down. So I am constantly looking not for the best path up, but really for a clear path up. People seem to be doing a pretty decent job at giving the racers the right of way, but not all the time.

At one such point I was in a low place and a couple comes hiking down and we are stepping from rock to rock and the woman bumps into me and knocks me off balance. This  encounter literally obliterates me. I stumble around a little bit to regain my balance and when I do I just start balling. Just crying heaving sobs and the lady stands there saying “I’m Sorry, I’m so sorry” I can’t even look at her and my head is screaming inside “do you have any idea what I’ve done today” but I just cry. There’s that awkward moment where nobody quite knows what to do with me, I’m making a spectacle of myself, and then I just start walking onwards. I never looked at her, or talked to her, but man, she absolutely knocked out of me the last bit of resolve I had.

And then came the ladies. Every single woman I passed in the first 15 miles started passing me back. One after another after another and I didn’t care, and I hated that I didn’t care. I have been the girl to run down someone late in the race who went out too fast and now I was the girl that went out too fast, and I hated that. I felt embarrassed mostly. I walked on. Some more tears were shed.

Towards the top Andrew starts telling me we are almost there. I can see the finish line and it still looks like so many steps away. At this point the trail is more like uneven stairs, many rocks piled all over and you are stepping from rock to rock. There is also an exposure element and I started walking really close to the edge. I have always liked edges and I often run on the edge of things, the edge of the white line, or the edge of the road. Edges comfort me. But they scared Andrew who knew I was in a pretty bad way. I will admit, I did let my mind wander to what might happen if I fell off. It was a comforting feeling. I also thought about what would need to happen for me to quit the race. I came up with: if a helicopter arrived, I would quit. If a 4×4 vehicle arrived, I would quit. That was all I could come up with. Walking back down was not an option. So I walked the final steps to the top.

As I took the final steps to the top Andrew is telling me “you arrived, you made it.” I’m standing on the timing mat, and I’m looking down, and I’m crying, because I’ve pretty much been crying for the last 1/2 mile. Not tears of success, just of pain, and sadness, and bonking, and feeling like doggy poo poo. I know I have finished because my timing chip is beeping but I look up and nobody is acknowledging that I am even in the race. There wasn’t a single clap, or good job, or even recognition that I am a participant, no photo, nothing. A man comes up to me and says “timing chip?” I reach down, take it off, and hand it to him. Then he said “gps” and I hand him my race belt. He takes the GPS unit out and hands it back to me. Then he walks away. No “you’re done, or congrats” Nada. Another man walks up to me and hands me a rolled up blanket. No good job, he just walks away after I take it. I see the camera man there and I look at him. He says “you are from the morning, you made it.” and I nod, and cry. He had interviewed me that morning and I think back to the interview and how peppy I was, full of optimism, sucking on a cough drop. I felt like a completely different person standing there now, completely empty, and just tapped out, done, so over it. There is a line for soup, so Andrew and I get in that line. The soup is a cream soup, potato maybe. I take 2 bites and that’s about all of that. The soup lady says “good job.”

We go into the hut that is on top and I put warm clothes over what I am wearing. No spot to change without getting naked and that’s not happening. I had been really excited about the advertised waffles at the top so I ask Andrew if we can get a waffle. We get to the counter and ask “waffle” and the guy looks at me and says “Oh we ran out of those a long time ago”..ouch..insult to injury. I wasn’t fast enough for a waffle. They have nothing else there except soda. Andrew buys one for his trip down the mountain and I walk out empty handed. We get back outside and nasty weather has rolled in. It was clear and nice when I finished 20 minutes prior. I ask if we can take a picture because when I finished we didn’t take a picture and there wasn’t anyone there taking pictures. I think they only take your picture if you are winning or a top contender. So Andrew dug out his goPRO and snapped few.

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Thank you Andrew!

We started walking down to the funicular entrance and that was so painful. I was not happy about that walk down. I was coughing bad and in a low low place. It’s warm in the funicular line andI am relieved. Andrew leaves me there and starts his hike back down the mountain. The funicular line took a long time, maybe an hour, and the two guys ahead of me were very kind. They actually were the guys who produce the Norseman movie every year. They could tell I was not doing well and made me sit down. All the ladies that had passed me at the end were in line with me as well and they were chatting and happy. I just sat there wrapped in my blanket and tried to cough the lungs out of my body.

Finally on the funicular we rode that down into the belly of the mountain. Then you get off the funicular car and onto a strange and tiny little railroad car that takes you from the depths of the belly of the mountain to the exit of the mountain. Then you get off and you are on a completely different side of the mountain than you left your crew. I knew this so Troy and I had agreed I would meet him at the host hotel. At the funicular exit I waited for the shuttle to the hotel, and that was like a 20 min drive. Finally the shuttle delivers me to the hotel but Troy isn’t there. I have his phone in my bag so I crash onto one of the lobby couches, connect to wifi and text him. He’s still waiting for Andrew to get off the mountain.

I am so tired and bonking at this point. I just sit there and cry. I took a video and posted it to Facebook and then I just cried and coughed all the way until Troy arrived. Finally, it was over.

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Tomorrow…my insights…


 

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Norseman 2015 The Bike

Whew! Okay folks, here we go. Things are about to get real. This was hard to write. Some serious vulnerability happening here, but heck, you only live once! YOLO!

I want to send a huge thanks to all of you that signed up for the webinar next Monday! We had a GREAT response over the last 24 hours!! It seems quite a few of you are excited about this idea. 3 more days to sign up! It’s free. If we hit 100 registrations, I’m going to give away some OSMO bundles during the webinar. In case you missed my update yesterday:

Monday, August 31st, 7pm (Denver time…you know, Mountain time) I’m going to host a webinar on my #trihacks. It’s going to be around 60 minutes long, but I’ll stay longer if people need me to. I’m planning on talking a little about WILLPOWER because that’s what I’ve been delving into personally over the last few months, and then we can free form it from there.

It’s free so we can see if I suck at it, or if you all like it.  SIGN UP HERE

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The Norseman bike ride:

I headed out of transition to stunning views as the sun was rising. The first little snafu I experienced was losing my Smith glasses. I was shoving them in my pocket with cold hands, and then a few minutes later I went to move them and they were GONE. Uug. Will be ordering a new pair stat.

The first 35-ish kilometers (20ish miles) you climb around 4,000 feet in elevation. There really isn’t any warm up. Maybe enough time to put on a pair of gloves, get in aero, and BAM, climbing. Last sighting of my Smith glasses. Sad…

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I was not feeling too peppy and I was about as cold as one would expect after swimming in 50 degree water. I had talked to Muddy the day before about my situation and I must say, he knows me so well. We didn’t even discuss not doing the race, he knows that’s a decision I would have made or not made on my own. So his advice to me was simple “Go into Diesel mode” which pretty much means, don’t step on the gas, just persevere, slow and steady. Easy to say, hard to execute.

The first girl went by me very early on, and in the first 3 miles I was getting passed often and quickly. I had no problem letting that go because I literally felt like everyone was very strong and seemed to be hard charging. I have never been passed like that in a race and I just absorbed the feeling. When we started climbing that first big climb I continued to watch racer after racer haul on by me.

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I had gotten out of the water in 24th overall (men + women) and by the top of that first climb I must have lost 60+ places it felt like. All the top contenders went by me within 15 miles and I was embarrassed to be wearing #7, people knowing that was an elite number. I wished I could have just blended into the crowd more, but I realized quickly…nobody cared. It’s a personal event. Everyone is focused on themselves and their crew team. I did manage to look around. The scenery was amazing on that first climb!

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I tried to take the climb easy, I had put gearing on my bike to give me gears to spin, and man, I was using them. There was a lot of spitting and blowing snot. I tried hard not to hit anyone with it, but my nose and chest were offloading like a liter of fluid. It was gross. Just gross. The coughing was every 35-60 seconds so about what I had been experiencing the few days prior. I felt half dead to be honest, but I climbed on.

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The other athletes crew teams passed us and I even saw Troy and Andrew go by in our Volvo, whom we called Mr.Beepy. There are a series of tunnels in the first climb. Norwegians LOVE their tunnels! They build them EVERYWHERE and we loved driving through them during our 2.5 weeks in Norway. Biking through them was interesting. They are very dark, and warm, so I was pretty happy in there, it felt like a cave, which was pretty much what I wanted to curl up in. They do smell like car exhaust, but my sniffer wasn’t working too great anyways.

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At 25k Troy had a fresh bottle for me, and then I saw him and Andrew again at the very top of the climb in Dyranut. This area of the course was crazy town, lots of crews, and vehicles, and athletes pulling over, putting on coats, or stopping to eat. I was being overtaken by the mid pack and there were a lot more cyclists around me. If you look at the elevation chart of the bike you see that it’s rolling and downhill all the way to Geilo. Before the race I told Troy to go ahead and provide SAG at the top the first climb and then book it to Geilo bc I would be fine with two bottles and rolling downhill.

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This was my first really big mistake of the day…but maybe a blessing in disguise in retrospect. In my condition I should have asked Troy to bunny hop me every 5 miles instead of sending him 50k down the road. But that was our plan and off they went. This whole section of the course is on the top of a huge plateau. I knew it was cold up there because I was losing motor control of my hands which is really rare for me, but I really couldn’t tell what sensations were because I was sick, and what was the conditions. And honestly, the bone shaking hacking I was doing up there was requiring a lot more toughness than the temperature. Usually the snow is melted on the plateau this time of year, but their cold summer meant the snow was still up there, and that snow was why the fjord was so cold. It was 7:30 in the morning, and I found out later that the air temp was 0C or 32F.

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My lungs were angry but I was learning that dealing with that was going to be constant. The altitude up there, combined with the cold, combined with being in wet tri shorts, put me in a really bad spot. My wet tri shorts froze to my skin and I started to feel my skin underneath take on the feeling of dead meat as my body moved the blood flow away from it, mostly just the section between my bum and my hips. I was still getting passed continuously, had yet to actually pass a single person, and I was not moving fast. I would pedal anything up, and then just coast anything down. Sometimes in aero, most the time not.

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A lot of this section gets a little hazy but there came a point where I was not mentally there any more. I wasn’t thinking clearly, or making good decisions. Two times in this section I rode off the side of the road accidentally. I just wasn’t with it and all of the sudden I was in the dirt off the road. I would stop and kinda wonder how I got there and then pull back on the road. I remember wondering after one such occasion how long it would take Troy to find me if I crashed in the rocks. I remember thinking it would be a long time because he would sit and wait for a long time before coming to find me, maybe days. And I remember thinking that it would be okay. The best way I can describe it is that I stopped having any regard for my safety. It wasn’t a conscious decision, my mind just got strange and didn’t quite care any more. And honestly, thinking back on that over these last few weeks has been one of the hardest things to get over. Hard to explain, but I’m doing my best.

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The road started descending and I just sat on my saddle trying to remember to make the turns the road was asking me to make. I was well beyond any sort of racing brain, just out of it and ridding down a random road in Norway. And I was cold, but also very numb.

At 90k I saw Troy screaming on the side for me and I pulled in to where he and Andrew were stopped. I could not speak. I could not think. I knew I needed warmer gloves, and I knew I needed to get out of my wet tri shorts but I looked at them with dead cow eyes and tried to talk. Mumbled Jumbled words came out. I tried again and got out “gloves and shorts.” Troy said “I can get you gloves” and I said “shorts” and he said “I have gloves” and I said “shorts” and he said “I can only get you gloves.” I know my husband well enough to know when he’s lying to me, but I was so out of it I was confused and kept saying “shorts” and he kept saying “gloves.” I finally just looked at him with confused eyes and got back on my bike. No new gloves, no new shorts. (He’s so cute…how he puts up with this…I have no idea, but he says he loves it)

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Looking back, this was the spot in the bike portion of the race where I am surprised I didn’t quit. The only reason I didn’t was because my brain was working so slowly that it couldn’t even process that quitting was an option. It’s like I was too dumb to quit. It’s really hard for me to describe, but it’s probably the worst I have ever been off mentally since I was in labor with my daughter. Totally confused and not with it.

A mile later Troy and Andrew were on the side of the road again with warm gloves. I looked Troy dead in the eye and said “where are my spare shorts?” He looked me back in the eye and said “I left them in transition.” Suddenly it all became clear. He felt horrible for leaving them so he was trying to not tell me because he thought I would be mad. But the minute he told me my brain popped into problem solving mode and I looked at him completely clear headed and said “I have a spare pair in my luggage, they are Coeur brand, get those.” It totally got me out of fog-brain and I was coherent for the first time in 55k.

A few miles later we were in the middle of climb #2 (there are 5 climbs in the race, and 12,000 feet of total climbing on the bike) and Troy and Andrew are on the side of the road with my Coeur shorts and food. I stopped and put my bike down. Now I’m in an odd position. I need to get nude. There are racers riding by, crews driving and cheering on the side of the road. People are watching and I kinda wave to a guy and ask him to look away, which he does not. Then I change shorts. It was pretty awkward but I got it done and got back on the bike, two more ladies passing me in the process.

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Those shorts were apparently my good luck charm because changing into them was a turning point in my race. Honestly, if the last 80k was just as miserable as the first 100k, I would not have finished Norseman. I would have ended up in a ditch, but lucky for me, I perked up and pretty much became “normal Sonja”. Now, my lungs weren’t going to let me push, and I was still coughing every 30 seconds, and the race had passed me by a solid 80k ago, but it felt nice to not feel like death.

Climbs 2, 3 and 4 are all on the shorter side, and I found an interesting pattern. I felt good at the bottom of the climbs when the temps were warmer and the elevation was lower. As I got to the top of them my lungs got very angry and I would suffer big time until I descended to the bottom once again. I also figured out that the cough drops were making my stomach really feel crappy, so I quit those and just let the cough roll with it’s bad self.

I actually passed back some people on these middle climbs and would tell them good job. This was when I figured out that Norwegians don’t do that. They don’t talk to other people and when I would say “Good Job” they would give me this really funny look. But, it felt good to me, so I kept saying it. The crews on the other hand were great and many of them would cheer for me as well. Many crews would hop their person every few miles, but Troy and Andrew timed their SAG much farther apart so I would see other peoples crew team multiple times before I saw mine. Which way was better? Who knows… both worked.
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I remained in a similar pattern for the middle three climbs and finally found myself at the base of the last climb. Everyone says that this is the worst one. I also read that your crew can get stuck if you don’t time it right and you will beat them to T2. I didn’t want that to happen so I had told Troy the night before to just provide me SAG at the bottom of the climb and then drive to transition and I would ride the last 40k without SAG. So I got my last handoff from them, was in pretty good spirits and off they went.

As I climbed this last one, which really was quite steep and quite long, all the people around me had a different plan for their teams than I did. Their teams were seeing them every 1/2 mile to mile on this climb. I got a bit down in here. I honestly needed the emotional support more than anything and I felt really sad that my crew was gone. I definitely spent some time in here just feeling very alone, and even had some thoughts about my life the last few months. I don’t usually do that in races, I’m very in control of my mind, but I think feeling like I was “completing” and not “competing” opened up my brain to some dark spots. There was this one crew, their racers name was BOB, and he had like 20 people crewing for him. They were pretty amazing and kinda adopted me a little bit out there. They cheered for me every mile up that climb. They were so kind and gave me love out there which I had grossly underestimated my need for.

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The final descent is a bumpy one, and everyone had been warning us about how horrible it was. I felt it was bad only in comparison to the pristine Norwegian roads. It was about standard for a California descent. After the descent is a long flat section of 5 miles or so and I pulled over to go pee because I hadn’t peed all day yet and I couldn’t hold it any longer. Apparently 7 bottles is the max I can hold without peeing…I am a camel!

After my pee stop, a few more miles and I’m at T2.

Oh T2….the most strange strange part of Norseman. So Troy is in there, they have like 15 bike racks. They don’t need many because your crew is going to take your bike after they get you out of there. So Troy grabs my bike and he has ALL my stuff laying out in T2, it was amazing. The T2 is small, and it’s a rectangle, and it is lined 2-3 deep with spectators. Not cheering spectators…literally just people watching you. I remember looking up and making eye contact with several people, they were like 10 feet away. I’m in bike shorts…I need to run in either run shorts or capris. I look at Troy with panic…there are no change tents. I said “I don’t want to get naked” and he says “Oh, everyone is doing it” and in my head I’m like “that doesn’t help me.”

Literally all I could think about was that in order to get into my capri pants, I would to take off my shorts, which meant I would need to bend over. Spectators are staring at me 10 feet away, and like 300 of them. I knew one thing…. I WAS NOT BENDING OVER NAKED IN FRONT OF 300 NORWEGIANS. I have thought a lot about this since and why I felt so weird because if you know me, you know I am NOT a modest person. I think it was because I felt so extremely vulnerable. I wasn’t racing in the lead, I was really sick, and now I had to get nude on display.

I remeber saying in my head “just get it over with” and I laid down on the grass and shimmied my shorts off. I remember looking up and seeing people watching me like they were watching TV. There was the awkward moment of my bits being on display as I tried with frustration to wrangle my capri pants on, struggling to get them up. Troy pulled my knee warmers off my legs and I put my run shoes on and got out of there. I have never been so happy to leave transition in my life. Worst strip show ever…

Running out they tell you what place you are in. This is probably a good time to explain to those of you that aren’t familiar with Norseman the set up. So, Norseman accepts 260 athletes. I got in by applying for one of the 5 women’s Elite slots, hence #7. At mile 23 of the marathon there is a checkpoint. If the weather is good, and you are in the top 160 people (men and women are not separated here, and there are no age groups, it’s top 160 and that’s it) they allow you to continue UP the mountain on a rocky dirt trail the last 3 miles, and you get to finish on “the top” at the Guastatoppen. If you do this, the next day they award you with a black finisher t-shirt.

If you aren’t in the top 160 at mile 23, they turn you towards a different finish line lower on the mountain and you get a White finisher shirt.

Exiting T2 they told me I was in 121st place. I had been passed by 97 people on the bike. And because all day, my entire Norseman experience was getting passed like I was standing still, 121st seemed VERY CLOSE to 161st in my mind. That number scared the dickens out of me.

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Norseman 2015 The Cold Swim

It’s HERE! The Norseman Blog!! I’ve finally put down all the juicy details about this epic race, along with some really good insights I got from the experience. This post was delayed for a few reasons. ONE, I’ve been working hard on the back end of Rising Tide Triathlon Coaching which has been amazing (if you reached out to me for coaching recently, I’m so jazzed! Thank you!).

TWO, this race took some serious reflection before I could extract the good insight out of it. It actually happened on a ride just this week and I had to pull over and record a voice memo to myself so I wouldn’t lose the AHHH-HAH!! Look for that blog in a few days.

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Before I launch into it… I’ve been talking to LOTS of athletes these days. I keep asking and asking and asking what they are looking for in coaching, what they want me to put out there, and what is missing in the industry. It’s been really neat, and if I haven’t talked to you yet and you have something to tell me on this topic, feel free to comment below. So, one thing that kept coming up when I asked what people wanted from me was more “triathlon hacks.” The little mental tricks, or the efficiently tricks that I seem to always be looking for, sharing, blogging, etc. Well, people want more of that! Okay, I say, I see where that would make a lot of sense. So, as a tester, I’m going to do it.

Monday, August 31st, 7pm (Denver time…you know, Mountain time) I’m going to host a webinar on my #trihacks. It’s going to be around 60 minutes long, but I’ll stay longer if people need me to. I’m planning on talking a little about WILLPOWER because that’s what I’ve been delving into personally over the last few months, and then we can free form it from there.

It’s free so we can see if I suck at it, or if you all like it. 

SIGN UP HERE

Okay, enough is enough….. What’s it’s like to swim in 50 degree water? …let’s do this.
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The lead up to Norseman wasn’t exactly smooth sailing for me. A week before the race I started to cough a bit. My first reaction was “no big deal”, the race is a week away. It’s not exactly ideal to travel sick, but I had a week to get better and MANY of you assured me I would be fine. As the days before the race went by I got worse, but I expected that. On Wednesday I had a really bad day and just could barely function. My cough was deep in my chest and not very productive. I wasn’t coughing up green goo, it was lots of clear and really painful. I posted FB videos every day and tried to keep my chin up, I was in Norway, it really wasn’t that hard!

On Thursday we traveled to Eidfjord (swim start town) and I swam in the fjord. I felt it was really important to do a test swim since the water was “the coldest this time of year since 1963” as we got told over and over again. I traveled to Norway with my wetsuit, earplugs, neoprene cap (with the little strap under the chin) and spare swim caps. But after a scary email from the race director on Tuesday Troy scoped out a surf shop and then I dragged myself there to purchase a neoprene vest, booties, and a full hood that went down your entire neck and into your wetsuit.

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So, I felt prepared for the test swim. Except the bad cough part.

Boy was I wrong. I actually had no idea how I was going to swim 2.4 miles after just a 20 minute test swim. I’m a really hearty girl, but DANG that was FREEZING…put an F-word in front of freezing, that’s how cold it was. I still get cold thinking about it. Turns out I was a bit clueless and swam very near where a river feeds into the fjord and so I actually swam in 47 degree water. The swim TANKED me, I ended up walking out of the restaurant we went to afterwards and falling asleep in the car for 4 hours.

Click on the Facebook Link below if you didn’t see my test swim video.

https://www.facebook.com/sonja.wieck/videos/10206169967461612/?l=278620508603185535

Because I was so under the weather, Troy did everything. Every single thing. He put my bike together (a first) and got everything ready for the race. I slept, and tried to enjoy the hours I was awake. Norway is the most gorgeous place I have ever visited in my life, hands down!

Friday I did an 18 mile test ride from our hotel to the race meeting. I coughed and spit my way through it, but did convince myself that it was possible to ride a bike in this condition. The pre-race meeting was crazy. The whole thing was dark. We were all in this auditorium and they started it off with some traditional music and then played last years video, which we all had watched….ohhhh….300 times by then. I have that thing memorized! They told us billion times to be nice to our crew and to follow the rules. There are a lot of rules for the athlete and the crew since this race is totally self supported. The roads are not closed, you must obey all traffic laws, and your crew must not endanger ANY racers by making sketchy Tour de France driving moves. If your crew gets a penalty, the athlete serves it. Norwegians are brutal…this race is legit.

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Friday night we had a race meeting with Laura and Andrew, my crew from London, and they headed to bed with their two little ones. Troy and I went on a walk and sat down and had a big heart to heart. I hadn’t eaten much of anything the last two days because the cough had stollen my appetite. A few potatoes and some toast were pretty much all I could get down.

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Should I race? I was still just as sick, if not more sick than I was days prior. My dilemma was really HEALTH versus I CAME ALL THIS WAY. We chatted and I really felt in my heart that I wanted to start the race. They had changed the swim to 1.2 miles instead of the typical 2.4 miles because they didn’t want anyone in the water after 75 minutes. The recorded temp was 10C or 50.6F I believe.

https://www.facebook.com/sonja.wieck/videos/10206175735525810/?l=3143766673361902510

I went to bed that night knowing I would start the race. It was the crummiest packing job. At midnight I was wide awake, and worried. I couldn’t sleep and I got tired of rolling around so I sat up and I got into my meditation position. I set my alarm for 15 minutes. I figured if I was really tired, then mediation would put me to sleep. 15 minutes later…”gong..” still awake, but feeling better. So I went another 15 minutes, and another, and another….75 minutes later my phone gonged again and I got up ready to get on that start line. I applied my race tattoos, lucky number 7, and put my kit on. I fumbled around in the bathroom for a bit until Troy woke up around 2am and we started getting ready. YAY Sponsors! Coeur, YAY, Osmo, QR and Tribella! My homies, my tri-family!!

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Laura was taking Annie for the day and driving to the finish with her two kids, and Troy and Andrew were my crew for the day. We dropped Annie at their hotel room in exchange for Andrew and got in the car. I was in a FANTASTIC MOOD. For some reason, that meditation had me rarin’ to go. I knew I was still sick, but I had energy. Andrew was like “You are like a whole different person” and we (I) cranked up the tunes in the car and sang the whole way to the race site at the top of my lungs.

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We arrive in Eidfjord 25 minutes later and it’s the strangest situation. Because the race is self supported, Troy came into transition with me. They check that you have front an back lights installed and that they are on and blinking. Walking through transition I was excited and was saying HI and THANK YOU to all the volunteers and people working for the race. They just looked at me. Norwegians and not socially outgoing and they had no idea what to make of me. They literally would look at me with a “Are you talking to me” face. It was crazy. No good lucks, or anything like that. It was very serious. If you are a massive introvert….Norseman is the race for you!! hahahha!

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Everything went like absolute clockwork with the race. They were unbelievably organized and their concern for the athletes was amazing. They wanted us safe in that water. I said my goodbyes to Troy and boarded the ferry.

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The ferry is a car ferry and there is a nice section up top with couches and tables where all the athletes sit and get ready. I found two guys to chat with, one friendly talkative Norwegian (kinda rare) and a German man who had done kona 4 of the 5 years I had! The time passed quickly. Soon enough we were suiting up with all the layers. I had booties, neoprene vest, Roka, full hood, ear plugs, swim cap, and then I covered my face and hands in Vaseline.

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The 20 minutes before the start of Norseman were my favorite 20 minutes of ANY “before an IM” time in my life. All 260 of us were down on the part of the ferry where cars would usually park, you’ve seen it in the videos and we were all in our wetsuits. They had big hoses and were spraying us down with fjord water so we had time to get used to it before the big leap. This is a safety matter so you have time to warm up the water in your wetsuit before jumping in, very smart! We walked around waiting for them to tell us we could get in and I made eye contact with like 20 or 30 people. I actually hugged 6 people I did not know. It was a really intense and intimate moment that all 260 of us shared. Really special and I will never forget it.

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They made the call to jump in and I was one of the first 10. It was an AWESOME jump. I haven’t seen a picture but I went for it, and I screamed ALOHAAAAAAAAA on the way down. I think I threw a double shaka and a big smile! I was expecting massive pain upon hitting the water like my test swim, but it was okay. Cold, yes….as cold as my test swim….no, not even. So I was pretty jazzed about that. I positioned myself in the middle, in the front-ish and I looked around. I looked into peoples eyes and looked at their body language. Some were fearful, some excited, some just ready to get going.

The ferry blew it’s horn and we were off. My whole goal was to swim at a rate that did not get my cough in a tizzy. So I started under control. A few minutes in I felt like the cough was good so I looked to the group ahead and made my way up to them. Then I passed them and picked the next group ahead. It was the first time in a swim where I swam people down. I felt good and steady and I think I only coughed 3 or 4 times in the whole swim, which was probably the longest period I had gone in the last week without a cough.

I made sure to look at the view as the light started to brighten. It was gorgeous, just as gorgeous as the movies make it seem. I even had the thought that if I made it no further, I was so glad to have the swim experience. Towards the end there is a huge bonfire on the shore line and I could literally feel the heat of that bonfire on my face. It was amazing. Shortly after we went through several cold patches that were similar to my test swim and I was reminded how bone chilling it was. Soon enough I saw the exit, grabbed a helping hand an stumbled my way onto land.

Running to transition the coughs were immediate. I coughed my way to transition and then suddenly Troy was running next to me. He was saying “you swam so well” and I was thinking…I was powered by beauty. Swim: 32:23! and 2nd woman out of the water. Dolphin Pod Power!!

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We got to my transition spot and the male with #1 on his shoulder was exiting. I was feeling very accomplished to actually be in transition with the prior years race winner.

The transition at Norseman does not have change tents. I’m not a modest person, but I did not want to change out of my wet tri shorts. READ: I was unwilling to get nude in front of several hundred Norwegians. Oh, give me a few more hours…. My plan was to put on booties, knee warmers, arm warmers, jacket, hat and gloves, and leave my tri kit on. I did all of that and before I knew it I was yelling thank you to Troy and headed to the mount line.

Whew, okay, things are about to get real…tomorrow…

One more reminder, Monday, August 31st, 7pm (Denver time)

#trihacks webinar.

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In the comments….Norseman reactions? Anyone ever experience water that cold? Or do you just want to share what you are looking for the tri coaching industry that you think I should provide? I’ll be responding to comments tonight and tomorrow morning. 

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Vineman 70.3 2015

I raced Vineman 70.3 in 2009. It was one of the first 70.3 races I ever raced and I had a rough go at it. I remember a few things. One, a tree fell on the course at mile 7. It fell on three competitors and one of them broke their back. The race was stopped and we all piled up, and when they cleared the way and we got to go it was a crazy large pack draft fest. Two, I met Audra Adair on the course during said tree incident, and we remain friends to this day. I went on that day to melt on the run, and she went on to run her butt off and qualify for Clearwater 70.3 champs. Ahhh, back in “the day.”

This go around, 6 years later, I was excited to be racing this iconic course again. We drove down in Muddys truck, traffic was smooth, and we did the expo business dropping our run shoes off, attending the meeting, picking up odds and ends, and making friends!

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Two highlights here, you know, besides the Mark Allen one of course! First off kudos to Jasmine, who is a mama to 5 beautiful kiddos and was racing her first 70.3! I met her in line at packet pickup and she was just such a bright light! I had a bit of a girl crush on her! She finished in flying colors! I made her and the kids do jumping photos at the finish line, and then I made everyone else standing around get in on it too!!

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And also Shannon, who I have vaguely known electronically, but now know personally…I love that! Great Job Shannon finding that finish line Sunday! Rockstar!

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We ate at the Black Bear Diner and stayed at Motel 6. It was all very ghetto fabulous, but because we had met up with Ron (AKA Punky) life was good. He may see me as his annoying coach (or bratty little sister) who makes him wear a HRM and never lets him train as much as he wants to, but to me he is family and I always feel more happy and silly and at ease around him. We happened to find ourself at the Walgreens late at night buying snacks…no ice cream…sad.

Race morning arrived, 4:40 alarm went ding, and I was up and excited. Calm, and tired…but excited. We loaded Ron, Joaquin, and I’s stuff into the truck and Muddy drove us to the start and dropped us off.

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My wave was really late in the day so we got to stand around and watch the PROs start…and finish the swim leg. I had a very sweet conversation with Magali Tisseyre’s mom during the PRO womens swim, beautiful woman, wonderful mom. Finally it was time to mosey on over. I met up with Christine, and Hailey, and I met my Coeur teammate Lindsey for the first time. We got ourselves into the water and I got in a short warm up before it was go time.

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I never really stopped to think “wait how do i do this again?” I just got up to the front line and when the horn sounded, I started swimming. Pretty hard. I wanted to snag some feet. I always want to snag some feet. I watched Christine and Hailey disappear quickly into the distance, I knew it was them, just knew. I was rusty! I really banged into quite a few girls, not because I was being overly aggressive, but because I was being dumb. A few times I ran into someone and was like “Oh that was rude” in my head and then 15 seconds later “oh crap, I did it again”. I really DO NOT swim straight when I am trying to swim hard and after brutalizing this poor woman about 10 times I finally clued in and just got on her perfect feet and followed them. If you are in Womens 35-39 and you had to roll over a douchebag woman about 8 times out there….I apologize, that was me, and I think I owe you a bottle of wine.

Vineman is special in that it is VERY shallow. You can stand up pretty much the entire swim. At the turn buoy you can actually walk. I remember people walking in 2009 and this year, I decided to give it a go. I always like to try at least SOMETHING new each time I race, and this seemed like the perfect opportunity. So I stood up and I walked and I waded and I made a few friends, and we laughed and I looked around at the view, which is STUNNING, and I stretched my arms a bit and then when it wasn’t walkable any more I dove back in and kept swimming. The lady that I brutalized and then was drafting off of was swimming this whole section right next to us walkers and by walking I lost about 1-2 feet on her. When I dove back in I jumped out a little bit and was right back on her feet. She took the most amazing line towards the right hand shore all the way back and delivered us right onto the shore with perfect accuracy!

In fact…there she is…right there behind me in the photo, I think…. If you know this girl, hook me up so I can send her a care package!! Also, I look really sad here…and tired, and old. Triathlon is glamorous. Go Roka!

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I ran to my bike and right as I got to it I saw Hailey running out of transition along the outer path. I felt good about that because I knew that she had probably stuck on Christine (super swimmers) feet and would have swam fast. Being one transition behind her I felt was pretty good.

I was sure to step right in a big puddle of mud before I got to the mount line, you know, just to make sure the interior of my shoes were coated in mud the entire ride. Winning!

There is a steep little hill right out of transition. I had my shoes clipped into my pedals. I was rusty, there was some fumbling, and muddy feet, but I did tell myself to keep calm and just get my feet on my shoes as efficiently as possible. If you ever go to a triathlon to watch, go to the mount line, it really is the most hilarious part of the race. People, myself included, do all sorts of silly stuff. You will be laughing for days! Go Quintana Roo! Love my PRSix!

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And…finally I’m on my bike and rolling, whew. Heart rate check in…174. Genius. Okay, that’s probably not maintainable. But the bigger problem. My legs. Oh my legs. How can I accurately describe my legs. Well, they were a sort of mixture between the feeling you get when you are walking down the stairs the day after a marathon, and the pain you are in when your favorite PT gets out that metal tongue depressor thing to do “graston.” I remember thinking at one point, “I might actually be breaking them” Soreness, pain, sharp pain, resistance, anger, not happy, my legs were NOT happy.

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From mile 0 to mile 56 I managed the angry legs. Because I like to be honest, and because it’s kinda funny looking back, I will share with you some of the thoughts that my brain decided to come up with while I was out there.

  • Oh lordy, they are broken
  • this is not any fun
  • this is sub-fun
  • why do I do this shit?
  • you are screwed for norseman
  • you are never taking time off again
  • screw muddy
  • F$%k muddy
  • damn you muddy
  • god this hurts
  • maybe i should quit
  • this can’t be good for me
  • sheesh this course has a lot of shifting
  • why did I ride so hard on wednesday night?
  • can’t we just ride straight for a little bit, preferably down hill?
  • is that wind?
  • it doesn’t even matter
  • oh my gosh they hurt worse
  • how is that possible?
  • is it my bike fit?
  • why did I let muddy convince me this was a good idea?
  • you are so screwed
  • how are you going to run?
  • there is no way you are going to be able to run
  • you are never taking time off again
  • muddy lied to you

Yea, that’s some of the fun stuff the brain likes to bring up. BUT, luckily, I have tools and adversity is what the tools are built to withstand, so every time these thoughts came, these are some of the other thoughts that came behind them. Granted, these new thoughts are choices.

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Choices to NOT go down the rabbit hole. And choices I can only make because I meditate and I practice recognizing when I’m thinking unproductive thoughts. I’m actually getting really fast at identifying “not helpful” and reshifting. But the whole darn bike was like one long painful meditation session of refocus, refocus, refocus. Over and over and over, AKA, fighting the good fight.

  • getting in shape hurts Sonja
  • you won’t die sonja
  • push pull push pull
  • doing your best isn’t always fun in the moment
  • remember what Kona felt like
  • Muddy knows best
  • push pull push pull
  • 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8
  • trust your coach
  • hard work always pays eventually
  • relax your shoulders
  • today is not Norseman
  • point your toes
  • engage your butt
  • is this the best you have right now?
  • what doesn’t hurt?
  • push pull push pull
  • my nose doesn’t hurt
  • my toes don’t hurt
  • dang my shoes are full of mud
  • push pull push pull
  • head down chin up
  • lean into the pain
  • relax your jaw
  • trust your coach, trust your coach, trust your coach
  • race your race, push pull

At that was how it went. I didn’t pass anyone in my AG and only a few men passed me. It was kinda lonely. Towards the end I was passed by two women in my AG and that was helpful because it gave me a nice little dose of adrenaline and competitive spirit rather than brain/thought/leg/pain management. I was able to use that pass to REINGAGE! hahaha! Joaquin would be proud.

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Coming into T2 I spotted Muddy from a mile away on the side of the road. It was so good to have him out there screaming up storm like he likes to do. He gave me some good splits and I was happy to hear I was actually IN THE GAME, in the HUNT, in a podium position. Coolio.

There was a really long narrow run into T2 and it was slow going as many of the waves were mixed up so some people were walking that section and we had to weave our way around them, which is totally cool, just takes a little maneuvering. I ran to rack 9 where I put my shoes and a few of the ladies in my AG couldn’t find their shoes. Apparently someone had moved their shoes overnight! They were screaming and freaking out big time. Can you imagine being in the hunt, podium position and then your shoes aren’t there. I remember having no T1 bag in Kona that one year, your brain is already in fight or flight and something like that really illuminates how you handle adversity. Most freak out! It’s the normal human reaction.

But I knew that I couldn’t get wrapped up in their drama, my shoes were right where I had put them, so I immediately encapsulated myself in a big Glenda the Good Witch Bubble…you know what I’m talking about, the pink glittery one, and I sat down, put my socks, shoes and race belt on, grabbed my stuff and got the heck out of there.

Running the first mile is always a joke. Usually too fast, sometimes too slow, feeling wonky, it’s never an indicator of the day. But I know one thing, my legs did not hurt like they did on the bike, not even close. So that was good news. Around mile 1 I saw Muddy and he said I was in 3rd. I knew that 1st and second had to be Hailey and Christine, two of my closest friends in Cali. I got this big smile on my face, because it was the three of us, and that felt special! Already a win win!

I caught Punky somewhere in here and asked how his knee was holding up. He said it was okay, but I could tell he was battling with it. We haven’t been able to run him in two weeks, so this was a big wait and see. He said there were two girls ahead, both in pink. I asked if one was in the same kit as me and he didn’t say yes. So that confused me a little.

It wasn’t until several more miles when I caught up to Christine. She was running really strong and smooth and in control, she looked great. We ran together a few seconds, exchanged “I love yous” and “your ass looks HAWT” and then I pulled ahead and kept charging. I didn’t look at my watch the entire run for some reason. By mile three I was feeling really strong and steady and beast-like and I didn’t want to look down and see a split that was slow, so I just decided not to look and to continue feeling good about myself! Haha! Matt Dixon even said I looked good, and in my head I was like “RIGGGGHHHHTTT OOOONNNN.”

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Mark, Hailey’s hubby (the guy who thought Princess Kitty was a bear….skoff) was out on his bike. And of course he’s in his Dodo Case kit! See, on the Coast Ride in January, Mark is my favorite wheel to ride. Yes, I love Hailey’s husbands wheel. I know that 95% of the time that’s her wheel to ride, but sometimes they ride side by side, in which case I can be found on Marks wheel. So, the Dodo Case kit to me is a symbol of comfort: steady, strong, ease for me, and he was in THAT KIT. BAM, loving the symbolism!

Hailey was up the road, beyond sight and Mark was there on the side when I went by. Possibly to get a split for Hailey, but I just pretended he was there to help me. Again, I could have gone either way in my brain, but I was into optimism. I asked how Hailey was doing, and he said “good, she’s a little over 4 minutes up.” I got a big smile. Four minutes is legit, she was racing great, I was happy for her.

Then he told me I was in second, but I just felt I was in third, so I told Mark “people are telling me I’m in third” and he asked about the number ranges. I had noticed at check in that some of us had numbers in the 200s and others had numbers in like the 1200s or something. So I told him that and asked if he would investigate. Sure enough a few miles later he told me that Jen was about 1 minute up the road in pink.

For some reason, that information combined with how strong and steady I felt just lit the fire under me. I had been running with a guy named Alex (I think) and chatting and the chatting ended. I had no fear, it was just “what can I do to try to close that gap?” I looked down the road and knew exactly who it was because we she was who passed me at the end of the bike and we had introduced ourselves to each other out there. I had no idea she got out of T2 ahead of me and she was running fierce!

Into the Vineyard I ran as hard as I possibly could and whenever I could see her pass a pole or a tree I would take a split on my watch to see if I could run that section faster to close the gap. Then another split and another attempt to put just a little more into each turn, cut each tangent a little tighter, stand a little taller, move the legs a little faster. Out of the Vineyard Mark was there again and told me I was 30 sec back. I clocked it at 28.

We were getting to the turn around around mile 8ish and we are close to the turn and I see Hailey! I did not expect to see Hailey at all. I assumed she was past the out and back before I even got on it. And right behind her is Jen. Now all of us are within about 40 seconds with about 4.5 miles left to race.

And honestly, I think because it was my first race back and I had nothing to lose and nothing riding on it, I got super giddy. It was all just so much fun that were were all out there racing our butts off, and that we were strong women, friendly on and off the course, but getting the best out of each other. I usually would be a little nervous with things close like that, but I wasn’t, it felt like girl power. I tell ya, we ladies provide some entertaining racing!

Jen put the hammer down to pass Hailey and then she ran like a boss! I caught up to Hailey and we ran side by side for some time. I had it in my head that when I got to Hailey she would magically just run side by side with me and we would run down Jen and it would be a sprint finish and we would all end up falling over at the finish line from exhaustion and racing and awesomeness.

But no. Eventually I pulled away from Hailey and set my sights on running the remaining hills on the course to the best of my ability. Jen continued to gap me and increase her lead more and more. I was running as hard as I could and my form was as good as I could get it. At mile 11 Muddy was there on the side screaming at me how proud he was to which I screamed 1-2-3-4-5-6-7-8…which means…engage! Then he said “I told you so kid” to which I yelled the F word and the YOU word. Not my finest choice of words, but it was more of a “damn you were right.” Then I told him about my legs on the bike and how horrible they felt which felt good to get off my chest.

The last two miles are mostly downhill and I could see Jen up there, but she was UP there. I tired to run with all I had, but I wasn’t able to pull her back at all. I fought, but she was the better woman on the day, and that was 100% A-Okay! Hailey came in just a tiny bit behind me. All three of us, pretty darn close, some awesome racing out there. It was an honor to be a part of it!

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All in all, for me it was a great day out there. I was floored with how good my legs could feel running after they felt so bad on the bike. Joaquin had the same exact experience, to a T. So that was interesting as well. It was a good confidence boost for me going into the next few months and it feels fantastic to have that SPARK back in me. Motivation is high! Okay, one more time, cuz I bought the silly photos!

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Huge thanks to the ladies I raced against for your great sportsmanship, you all are class act. Thank you big time to Coach Muddy, Coach Barbara, and to Joaquin for being my family the last three weeks and also to Troy and Annie for letting me get away to work on my hobby. Also, Thank you to YAY (you have to have a good attitude when your kit says YAY on it), Quintana Roo (PRSix rode so great), Tribella (thank you for the constant help and advise), Coeur (for the sisters, the teamies, the kits, the training clothing, and for Hailey/Kebby/Reg), OSMO (I could not have gotten through 3 weeks and this race with out PreLoad, Active, Recovery, and Stacys advise through the years), Smith glasses (my new fav sunnies), and Punk Rock Racing (where I get my spunk).

Swim: 29:07, T1: 1:36, Bike: 2:39:25, T2: 3:19, Run: 1:34:46, Total: 4:48:13, 2nd in W35-39, 4th Amateur.

Next up, August 1st….Norseman!!! Bring it on!

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Training Camp with Joaquin

This past weekend I raced my first triathlon since Kona last year, Vineman 70.3 (race report up next). It’s been nine long months! After Kona last year Muddy and I had a long chat about where we were headed from there. The Elite card issue came up and we put that to bed for the final time. I will say the current climate over at WTC and the women’s inequality issues helped make the decision pretty easy…yea…I want no part in batteling “the man” while trying to push my body to new limits. I’m very much feeling for the women PROs these days. Also, after Kona, I was really tapped out.

Muddy and I agreed that I would take a big big long long break. The longest break since I started the sport. It sounded great in theory, but it was hard in practice. It wasn’t hard to not train, that was actually really easy for me. More it was hard to hold on to my self esteem. To watch the fitness and the speed and the strength fade into the distance, to struggle through workouts at paces and speeds that were once easy was rough. I thought I would handle it like a champ, but the hard reality is that it was like someone tore away my security blanket.

When it was finally time to get going again, that was also incredibly hard. Two sports is fun, swimming and running. You can have a life, but throw that third sport back in and ouch, back to being all consumed by triathlon again. I stopped and started multiple times. Having one solid week or 5 solid days then taking 2 days off or sleeping for two days. It was fits and spurts, fits and spurts.

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Muddy and I had planned for me to come out to see him for three weeks in late June because my dear friend Joaquin was coming for that time period as well. The first 5 workouts in San Jose were not pretty. I was so slow and it was so painful. There was all this speed work and I had done NONE of that. I cried after the first 5 workouts in San Jose and Joaquin had to talk me off the ledge….5 times. The swims were okay, I was feeling solid there but the bike, oh the bike. Day One – Workout One. Thumbs up!

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The first day I was in San Jose I rode the Wednesday night ride. I got dropped by every single person, and I was going all out, my heart rate was 178 for most of the ride. I won’t admit how many times I repeated “Oh how far you have fallen.” I pulled in dead last, and went out for my run off the bike with tears in my eyes. I came back from my run off the bike with tears rolling down my cheeks. Coach looked at me, he always cares, and he knows me so well, and said “Don’t read into it, I know how to fix this.” Joaquin and I dragged ourself back to Rob and Trinas (thank you R&T xoxox) licking our wounds only to have a double run day the next day with 18 miles of running in 100 degree temps, much of it faster than I felt prepared to run. Still thumbs up, but the smile is forced!

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It was a dicey few days. Over the weekend when coach went to CDA to be on course for Stephen (he got 3rd in the PRO race!!) Joaquin and I joined up with Kayla and Hailey to ride the first two days of the Coast Ride. Joaquin gave me another pep talk and I got myself together, put on a smile, and went to do what I love. We went without SAG support, just mailed a box to Monterey, and bought new outfits in Morro Bay. It was a sobering few days. I got dropped on every climb. I could hold okay on flats, but the climbs I was off the back. It was good for me though, and I definitely got to see from behind just how flipping strong Hailey and KK have become. Kinda felt like that stark, in my face, reality that I have to rebuild the engine. It’s not personal, it’s just from taking time off. My attitude changed out there on the coast. Thank you Hailey and KK and Joaquin. Mark^2 too!

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Oh and all along I have Princess Kitty sticking out of my pocket and Mark Manning says “You have a bear in your pocket.” I was appalled! I said “It’s a cat, not a bear, that would be ridiculous” Haha! PK did have a great time on the coast logging some serious pocket time!

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When we landed in Monterey I felt more alive. The ocean gives me strength and boy did I need it. Riding through the strawberry fields is usually the worst part of Coast Ride Day 1 in January because it’s dry and dusty. But in July it’s ALL STRAWBERRIES EVERYWHERE! It smelled amazing! Joaquin and I needed to procure some flip flops in Montery so we hit up the mall in our kits, with our bikes to buy some at Macys. We got A LOT of looks and I don’t think we smelled too good.

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We had a nice meal out with the girls, which resulted in KK getting food poisoning and having to call her hubby to come take her home the next morning. Stupid shrimp. I slept like a bear, and the next day we headed out as a little group of three to tackle the Big Sur hills.

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I gotta say, sharing all of this with Joaquin, who was just so thrilled to have a month off work to train like a PRO, well he deserved the happy Sonja. So pedal stroke by pedal stroke I got over my bad self. As I like to say HEAD DOWN (do the work), CHIN UP (keep it positive). Rolling into Morro Bay, after throwing a tiny fit after Ragged Point when Hailey and Joaquin were dropping me every time they took a pull (sad legs), I was happy. I love that darn rock. I love that blue coastline. I love where I was lucky enough to spend ages 10-15. Like home, but more special.

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We got Hailey set with a shower, a little black dress, and packed her into the car of a sweet Uber driver who came to get her and take her to the SLO airport so she could drive back home Sunday night. Joaquin and I stayed in Morro Bay. We went to Wavelengths Surf Shop and bought board shorts, shirts and sweatshirts. We had roast beef sandwiches at Hofbrau house and waked to the beach for sunset.  It is a sunset I will not, for the rest of my life, every forget. It was stunning.

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The next day we rode 19 miles to the SLO airport to pick up a car. We had our new outfits shoved down our shorts, in our sweatshirt pockets, we looked like Hobos (Joaquin’s word). The entire ride we discussed words in the English language that have two meanings. Like a bear goes RAR, and you bear a burden. Joaquin has excellent English (he’s from Mexico City) and we had fun laughing the whole way there with like 60 PSI in our tires.

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The drive back was quick and we were in San Jose before we knew it, and in the pool as well, since it was now GO time. I spent three more days with Muddy and Joaquin getting my ass handed to me in most every session before it was time for me to fly home for my anniversary with Troy. We had booked tickets to go to Wanderlust (I’ll blog about that this week). After Wanderlust, I felt complete reset and came back to San Jose for another week of training and to race Vineman.

This was when the magic started to happen. The reset at Wandelust really was huge for me. I did some big runs out there, and when I came back my legs were tired from running but my heart was more clear and my brain was on board.

We had the best week of training before Vineman. It was hard. Lots of training hours. We also fixed some saddle issues I had been having on the bike that I think were contributing to some of my issues. I hit the ground running last week and didn’t look back. On the Wednesday night ride that week I rode with the front pack. I had some great track sessions, some promising mile times and I was starting to feel like myself for the first time in nine months.

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It’s quite amazing what Muddy was able to do with me in such a short amount of time. He knew what to do, and we just got to work. We took it day by day, but we implemented the plan. As the boys would say “It’s time to ENGAGE.” Omg this photo makes me laugh so hard core!!! Coach was making us tri-tip while coaching our workout on the trainers, but I title this one “IT’S TIME TO ENGAGE”

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Joaquin and I became attached at the hip, oh and we ate ICE CREAM every single night of camp. We found this place called CREAM that makes ice cream sandwiches and we ate there every night. We sang lots of songs out loud, took Princess Kitty on adventures, ate food, ate food, ate food, drank coffee, drank coffee, drank coffee, and SWAM BIKE RAN our tails off. It was good stuff.

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Going into Vineman we were both feeling the hurt of the week. If you have never had the experience of training straight through a race, I really urge you to try it. There is nothing like stepping on the line extremely compromised and having NO IDEA how it’s all going to play out. It’s good for your brain. At one point earlier in the week Muddy said “I don’t want any meltdowns out there” and it made me realize he was a little nervous I might not be able to hold myself together. His concern was valid.

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I’ve raced tired before, but not tired and undertrained. Hearing that really made me think, and I told him “Look, I will step on that line as a blank slate, that’s the only way that we will know what we need to change going forward” This really is the goal at every race, to let whatever training and fitness you have in you ooze out. It may be lots, it may be little, but you have to get out of your own way. You have to let what’s in there out, so that the coachycoach has good information to make future decisions with. If you meltdown, how’s he going to do his job? How are you going to get better. It’s not personal, help him help you. That was where my brain was at.

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On Saturday we packed up and headed to Santa Rosa to train. Looking back, the highlight was definitely riding the run course with Muddy and Joaquin and seeing coach analyze the course, tell us where to run on the road, where to push, where the aid was. He was like a kid in a candy store. That got me laughing.

Vineman report up next! Whoop!

I’m sitting in the airport now, heading back to Denver to rejoin my home life. I cried when I had to say goodbye to Joaquin and then when I had to say goodbye to coach. We really put down some great training but more than that we strengthened the bonds we had with each other and we had a lot of fun together. Last – Day, Second to last workout!

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It really is about the journey, regardless of the payoff and I’ve had a great journey out here. Going into Norseman in less than three weeks my head is finally screwed on straight. It’s an adventure. It’s Norway for Petes sake. I’m there to do my best, to be relentless, to persevere through the tough bits, but I’m also there for the journey, for the small contrition that Norseman will have to my overarching story, to my life of adventure.