My Partner in Crime (PIC) Michelle has now entered blog land. Michelle is a totally awesome mom of two beautiful girls who somehow manages to balance a tremendous career, and a phenominal triathlon hobby, all while being a great mommy and wife. She truely does this all with grace, class, and a spunky attitude. She is totally my peeps, and I just love her to death (Can you tell?). We kinda look alike, except she has 6-pack abs. She’s my twinkie!

Michelle has absolutely knocked it out of the park this year. She is a total bad a$$ swimmer, always has been, and continues to beat Steve out of the water every single race.

Her bike has progressed farther that I even think she realizes. She’s dedicated, and she gets in the work. I rode with her last week and as several of us rode in a paceline I was begging her (in my mind) to not pull through as hard as she was. She was pulling as hard as the boys and looked calm and cool doing so. She is super strong and I can’t wait to see her bike times diminish like her run times.

Speaking of her run. This lady ran a 54:32 10K off the bike at age group nationals last year. She walked twice due to a leg cramp. This winter she put in the miles. She ran up mount Evans and is planning a run up Pikes peak this coming month. She has hit the track workouts hard and several weeks ago at Loveland Lake to Lake she ran a 47:53 10K off the bike. Last night at track I ran the last 300 of her last 1000 with her and could not believe how hard she is throwing it down on the track. I jumped into her last interval at the 300 to go spot and she was running 6:50 mile pace. She started to lay it down with me and ran the last part of her LAST interval at 6:15 pace. She LAYED it down.

The best thing about having great friends in the triathlon community is that when they excel or jump a new hurdle you feel that success with them. I am so tremendously proud of Michelle and can’t wait to experience future successes with her. Check out my PIC’s blog, and leave her some comment love.

Check Out Her Blog Here

Chilin’ at TJ’s in Portland

Michelle and I getting our swagger on. Attitude.

Wow has this been an exciting week of training so far. We attempted our Rollins pass ride on Wednesday and had to turn back due to snow. The pass is still blocked by several steeply sloping snow fields. A fall while crossing would result in an icy dip in an alpine lake. We were in the saddle for about 7 hours and our bikes saw the better part of some pretty gnarly terrain suitable for a mountain bike. On the up side I am now officially in love with riding up Golden Gate Canyon Road. It’s a beautiful climb, just a few steep sections, and right about 18 miles of climbing with a few quick descents.

This morning Tyler and I were out of our minds. We got it in our heads that waking up at 4:15am to make the 5am DU masters swim on the Fourth of July would be a FUN thing to do. Ouch. We did it, and I even got in my 20 min run afterwards, but if we hadn’t been accountable to each other it never would have happened. 4:15 is just too early in the morning… especially on a holiday.

Speaking of holidays…today is Troy and I’s anniversary. Six years married. It’s really gone by quickly. We sure have learned a lot about each other and about staying happy together in the last 6 years. I’m really proud that Troy is my husband, and I feel very blessed that he choose me to be his wife. I’ve learned over the last 6 years that staying happily married takes work, but that every ounce of work you put into your marriage, pays some hefty dividends. It’s the communication and the “work” that helps you to create that special bond. There is something about jumping hurdles together that just makes life more fun. Troy and I have progressed through graduate school, first jobs, building careers, pregnancy, labor, and delivery of Annie, child rearing, fat times, loosing weight, over spending, budgeting, buying cars, selling cars, buying houses, selling houses, rock climbing, hiking, biking, 11 14ers climbed, cabin trips, road trips, backpacking, star gazing, dog walking, apartment gardening, running the bikes into the garage, transmission blowouts in BFE, and more farmers markets that I can count. I wouldn’t have wanted to share all this with anyone else.

Happy Anniversary Troy, I love you!

Now…I’m gonna head to the store so I can make him some homemade pancakes when he wakes up. Happy 4th, and happy Birthday to the USA.

After an evening of nonstop laughter I was so ready for race morning to come at 4am. Michelle, Steve, Christopher and I traveled to the race site and got a primo parking spot. After racking our bikes and getting THE CLOSEST transition spots we hopped in the car and people-watched for an hour. What a total hoot. Triathletes are just funny. They are so different than runners who usually stretch and act calm. Triathletes like to walk around all nervous like, spend unimaginable amounts of time in the port-a-pottie, and strut around wearing too little clothing for 4:30am. They also like to ride their bikes around with no helmets to warm up, which can get them DQed. Doh!

Swim Start

Pook on the beach

Most of the PC crew did a warm up run together, and I probably shouldn’t have gone with them. I was in the second wave and as I got to the swim beach and pulled on my wetsuit I heard the gun for the first wave. I had 4 minutes to get my two caps and goggles on, get in the water, find the right spot to start, and get ready. Boom, I was off and feeling rushed. It was a typical swim for me with a moderate amount of body bumping, and some settling. I sighed pretty well and seemed to hit each buoy with consistency. As we turned the last buoy the next wave started to pass me. I had fun jumping on 4 different guys feet from this group, catching a 30 second draft and giving myself a reason to push push push.

As we exited the water I looked down and my watch said 26 something. My first thought…the swim is short. Ha! Give yourself some credit Sonja! The two minute run to transition was tough in the wetsuit, but a little fun too. Turns out the swim was a bit short, but the swim plus run to transition seemed to be closer to a normal mile swim time. 28:15 was my official swim time…so my first time seeing the 28’s in a race. There was still lots of room for improvement in my swim execution, but it’s getting stronger.

T1 was great. I enjoyed having the primo spot, and it was oddly reassuring to see Steve and Michelles bikes on either side of mine. I was sandwiched by two of my favorite triathletes. 43 seconds later I was on the bike.

So the bike was a total sight unseen course for me. I had heard rumors about the hills and that it was pretty but had never ridden the course. It took awhile to get going. Steve and I just had a pow-wow last week about my TT form and so I was still “messing around” with where to sit, how to sit, how to pedal, how to feel comfortable, and what gear to be in. It took some time. Troy and Chris were ALL OVER the course and they are seriously the loudest cheerers I have even encountered. They really do it up good. Anthony caught me several miles in, and the Tyler caught me a few miles after that. I know I can bike with Tyler so I put some “giddy” in the “up” and started to go hard. I kept Tyler in sight and used him to keep me focused and accountable. The hills were great and Troy said it was fun to be on the course and to watch me eat up all the ladies ahead of me. I just tried to consistently pass people and put in a hard effort. On the last stretch down Wilson Steve passed me and I really wanted to keep him in sight. It was great to ride behind my coach and to watch him in action.

As we came into T2 Steve was first, then Tyler, then me, but we were all within 30 seconds of each other. When I entered transition and racked my bike Steve was departing (and we were racked next to each other). That was cool. I had trouble getting on my second shoe, but even with that, a 38 second T2.

Taking in Water outside T2

I rolled out of T2 and saw Tyler ahead. I worked my way up to him and told him to jump on my shoulder. He hopped on and we ran to mile 1 together. I looked at my watch and in my running stupor I couldn’t get the correct words out and threw down an F-bomb. Poor Tyler thought that I was upset with the first mile split (which was 6:57) and claims that I “took off”. But…this is not true. The f-bomb came b/c I was trying to get the right words out. I was perfectly happy with 7 minute pace. I did however see SEVERAL ladies in front of me, and the truth is when ya gotta go, ya gotta go. I had to go get those girls. So I took them one at a time and tried not to over think things. Whenever I would come up on a girl I would straighten up my form and put a little surge in. This way I would give of the impression that I was running much harder, and then they would feel like they couldn’t go with me. It worked over and over again. Troy and Chris were near the turn around and again…wild and crazy cheering ensued!

Troy and Pook

At the turn around I saw five ladies very close ahead and vowed to get them all. A mile later I had them, but I knew my good friend Amy was on my heels. By mile 5 she had eaten me up, much like I tried to eat up all the other ladies I passed. Ha! What goes around comes around! She had a terrific pace going so I just tried to lock into her effort and drive harder with her.

As we came around the last turns my FIL was there taking pics and Annie and my MIL were playing at the palyground.

Here I am running my guts out and it was crazy to see Annie playing away! As we come around the last turns I see this lady ahead and she looks my age. She is clearly running slower, but I am running out of real estate. I watch Amy kick and eat her up, and even though I am kicking, the finish line is coming too quickly. We cross 6 seconds apart and I see she is in my age group. Doh. That was a tough one.

Can yo see me?

Coming down the home stretch

The point where I knew I wasn’t going to catch her

After a 5 minute section of feeling very near puking (I’ve never had that at the end of a race, but I think it was from the sprinting) Steve and I headed out for a cool down and to chear on others.

Post race Pow-Wow

Post race pook Hug

Practical Coaching had a GREAT day. Steve won his age group, Michelle was 2nd in hers, Beth 3rd, Barry 3rd, Anthony 4th, and I was also 3rd in mine. A great day, and a testament to what a great coach Steve is!

Pook and I on the podium

Michelle and Beth on podium

Results are here
Swim: 28:15
T1: 0:43
Bike: 1:27:17
T2: 0:38
Run: 43:10
Overall: 2:40:04
14th woman
3rd in F25-29

So I have to give Tyler a little shout out. He’s caught the blogging bug and I’m lovin’ it. My friend Tyler is one of the most fun guys I know to hang around. He’s got a great head on his shoulders and knows how to work hard when he needs to. He’s the one coming up with the Alphabet Game to play on long bike rides (you’ll have to join us to know about that one), but when it comes time to climb, the boy drops the hammer.

His triathlon blog is great and I strongly urge you all to meander on over and check it out. Leave a little comment love and let him know what he’s doing is inspiring. He’s a dad of three and with the support of his wife Anne he fits it ALL in.

He’s always willing to throw in a little Booo-Yaa to the mix. Enthusiasm, exuberance, yet kindness and inclusiveness are constants with Tyler. He’s just a class act dude.

He ends every post with “I love you Anne” which just makes my heart melt. Check out his blog here.

Today was my first REAL swim in the Chatfield gravel pond this season. The water temperature was a shocking 56 degrees. I tried to go out last weekend with my friend Laura and we (mostly me) made it about 50 yards. My forehead got total brain freeze and it hurt bad. The water last week was 55.

So today I met up with Amy, Jordan and Steve and we suited up. As I’m getting ready this guy emerges out of the water with no wet suit. It pains me to type about it. I can’t imagine swimming in such cold water without a wet suit. Brrr. He said the key is to put ear plugs in. So I talked further with him and his friend actually gave me some of this gummy stuff that you stick inside your ears and then smooth it around the opening (of your ear). Then on top of that goes TWO silicone caps (not latex), goggles and you are ready to go. We all suited up this way and hopped in the water.

Not bad, not bad at all. I must say the ear plugs made a WORLD of difference. I didn’t really feel that cold, especially once I swam a little ways. Amy and Jordan went to the island with us and turned back (they both are racing in a triathlon tomorrow) and Steve and I went onto the other side of the pond.

When we turned to come back we were faced with some large swells and white caps. Here we are, in our little swimming hole, and the wind is so wild you would think we were stranded in the middle of the ocean. What an adventure. The first 100 yards back I must have stopped 10 times as I kept getting mouthfuls of water. Steve kept asking me if I was okay (shouting actually…ear plugs). I was okay, just going through the learning curve of swimming in the crazy chop. We made our way back slowly with me swimming less than straight most the time. We tried to throw in some tempo work, but the whole time I was swimming with as much gusto as I could muster. I finally got into a slight groove when I started doing catch-up drill. That really helped with my stability over the waves.

The hardest part…getting out! Wowzer. I was soooo cold, soooo quickly. I tried to dry off, de-wet-suit, and get into running clothes. Steve and I both looked like a bunch of cold drunks, wobbling around, not too functional.

Eventually we managed to get dressed and we headed off running. Ouch. There was no blood in my legs, like none. I couldn’t feel anything below the knee except numbness and yet, there the legs were, just running along like everything was normal. It was funny to discuss the various transitions our bodies when through over the next couple miles as things slowly warmed up!

We got in a nice solid run with some speed work back through the trees on the way back. I love that single track path, but this time I was on the look out for poison ivy (got it there last year)…didn’t see any though.

So…things to remember when attempting to swim in cold water:
1) wet-suit (unless you are loco)
2) ear plugs (essential…speedo brand rocks)
3) 2 caps (no latex)
4) warm clothes and dry towels
5) good attitude

The crazy lesson I learned today: I used to climb a lot of mountains. I have an adventurous spirit. I love getting out into nature and pushing my limits. Climbing mountains always captured my need for adrenaline. BUT TODAY, wow. So close to home, yet I had this rockin’ adventure. I was in Denver’s backyard, but felt like I was a million miles from civilization. You don’t have to travel for hours to have adventures. They are in your backyards. You just have to be willing to step out the front door.

Swim like a rock star at Masters in the morning, hitting your 100’s in 1:35 in the meter pool. Mix with a trip to the plant sale at the Denver Botanic Gardens. Top with a loaf of Cinnamon Swirl Whole Wheat Bread gifted from a wonderful Friend. Bake for an afternoon. Funk Gone.

Ahhh, I can feel the release of the the funk. The tight shoulders are relaxing. The smile is coming back. The funk is on an outbound train, headed somewhere else. Today’s events (thus far) really helped the funk exodus.

The morning started off with a solid swim workout. 15X100M all under 1:40, lots around 1:35. Then 500 kick set followed by 10X50 and 8X25 all out.

Then it was off to the annual plant sale at the Denver Botanic Gardens with my friend Hillary. It was members day and we were there at 8:15 waiting in line with the 500 other members that JUST HAD TO BE THERE FIRST. What a hoot. Hil brought the wagon and we both had the kids in backpacks for easy maneuvering. We had so much fun. At first there was a total run on the herb tent and it was a madhouse, then we got word that the veggie tent was selling out, so we ran over there and grabbed what we needed. Ahh Crazy Gardeners, you would think it was a rock concert! After we procured our plants we walked around the gardens, all of which we are totally familiar with now and were amazed at how much has changed in a short couple of weeks. Everything is green and in bloom and it just sucked the funk right out of me.

I ended up purchasing a rosemary plant that I am going to plant in it’s own pot, two new basil plants, a cucumber (the little yellow ball ones), a patio zucchini plant (who knew…so uber excited about this one), and an impulse purchase of ANOTHER tomato plant (a sun gold that they were only allowing people to buy one of…this one’s a gift though because three tomato plants in ENOUGH for one patio).

Upon walking back to the car Miss Hil presented me with the most yummy, tasty looking loaf of bread. I am calling it Funk Be Gone Bread beacuse after I got home and had one slice of it, I felt compelled to write this post. Thank you Hillary. You guys don’t understand, this bread is to die for! Troy is going to flip a lid when he gets home and has some (he’s taking his EXAM today). Here’s a photo for your drooling pleasure.

Buy bye funk. Uh yea, Bye bye.

I just found the coolist link on Lunabar’s website. I am a huge fan of not only the Luna products, but also their philosophy of empowering and engaging women to compete in sports. Plus, I absolutely love their new Luna Moons. I got a little burned out on the taste of Hammer Nutritions HEED, so I switched over to the Pink Grapefruit Luna Electrolyte Splash. I really like the tangy sour taste, but Troy thinks I have a case of the crazies! I also have been playing around with the Recovery Smoothie. It makes an AWESOME recovery drink when you can get back home after a workout and mix it with milk, ice, frozen strawberries and pop it into the blender. If you are away training and need your recovery drink within 30 minutes of exercise you can mix it with water, but I tend to choose another product in this situation.

You know how I am all into the mental aspect of endurance sports, right? Well, this like is a cool little tool where you can create a little collage with quotes and pretty art. You could print this out and stick it in your racing journal. You could incorporate it into your pre race mental preparation. It lets you get a bit creative and it’s SUPER easy to use!

Here is the one I created this morning. Our color ink cartridge is out but I am going to ask Troy to print it off.

If you decide to create one, leave the link in the comments below if you don’t mind others viewing it for added inspiration.

Last night I went to the Masters Swimming Colorado State Championships. I watched all but the first of 8 heats of the 1650 yards race. I had two friends racing (Michelle and Amy). Masters Swimming just amazes me. It was awesome to see people of all ages coming together at the pool to give it their all. Both Michelle and Amy swam like TOTAL rock stars. It was crazy to actually get to SEE their entire race from start to end (unlike a running event). You could see them get tired, and hold on with all they had. Awesome!

Last week we watched our good friends Laura and Wes’s little girl Abi for the evening while they went out and enjoyed a night on the town. I got this picture of Troy reading bed time stories to the two girls. Pretty Cute Huh? Just thought I would share.

Oh Dear, I’ve got the “I want it’s”. My coach Steve bought this little point and shoot camera and I am seriously jealous. It’s super small…like put it in the back pocket of your cycling jersey small. It’s 8 megapixels, has a huge screen, and the BEST part….(wait for it)…(wait for it)…it’s waterproof down to 10 feet. So Troy, or me, or whoever could film swimming form videos in the pool with it. Or I could take it snorkeling when I go to Hawaii (in like the year 2110). I love how small it is, I have been wanting to take more pictures when I am out riding.

Ooooh, I want it!

Retail price is $300. Which seems reasonable…

Pink seems the obvious color to get…

Too bad my birthday is 7 months away.

This just in: I swam a timed mile in the pool today and I finally broke 30 minutes for the first time. 28:17 to be exact, and I feel really good about it. I feel like it’s long overdue.

Dennis (my Masters coach) took some video of me swimming about 3 weeks ago. It’s funny how you think you are swimming great, and that you must look great above water, then you see yourself. Suddenly you see all the little things that clearly aren’t right. Wow, very educational!

By the way, I didn’t really know that Dennis was filming. I knew that he would be doing it sometime during the workout, but didn’t know when he was filming me in particular. So this is just my crusin’ pace. I think we were doing like an 800 or something, so pretty chill.

I seem to be crossing my arm way over my center line every time I am about to take a breath. I cross with the opposite arm than the side I am about to breathe on. I must be compensating somehow to get my head out of the water more to breathe. I’m sure I don’t need to be compensating at all. Iiiiinnnnttttteeerrrrreeesssttinnnggg! Enjoy (at my expense). Feel free to make any and all comments about by form, you won’t hurt my feelings!

This last video has been tricky, so if it doesn’t play I don’t know what to tell you!