2013 Race Planning

Potential race/event list for 2013…

To date, I’m only officially in for the NAPA HITS Olympic in April and IM LT in September, but here’s how I’m potentially filling up the rest of my season:

Sunday, April 14
Napa HITS Olympic tri
* Training day! Goal – get back into triathlons after my hiatus in 2012.
* First triathlon since IM Wisconsin in Sept 2011
* Weather may be an issue (rained in 2012)
* Get to race with three other friends 🙂
* Registration was super cheap before 12/9!

Saturday, May 4
Wildflower Long Course
* Nervous about doing a tough course early on, particularly with my plans to enjoy the snowboarding season
* REAL test of where my fitness is at, since I’ve done this race twice. I hope that I’m close to my times in 2010 and 2011.
* Travel is kind of a PITA, race is expensive… but so much awesome crowd support and a great time to see other SF Tri Club folks and cheer them on, too!
Link, 2011 Race Report

East Bay Triple Crown Challenge
* I did this series last year (on minimal training) and really enjoyed these low-key (mostly trail) races. Great to get to know my EB parks better and get in some runs where I don’t have to worry about route finding, water, etc.

Sunday, May 19? (not posted yet)
Tilden Tough Ten
* Mostly road, with a short trail section

Sunday, June 2?
Lake Chabot Trail Challenge Half Marathon
* Super fun. Mostly trail. Hardest hills are early on in the race, giving you plenty of time to recover. Write up from 2011 race here.

Sunday, June 16?
Woodminister Cross Country
* Great trail run. Felt awesome until I got to a long hill with a LOT of people walking. I just about stopped in my tracks when I heard there was a mile of hill left to the top. Ouch. Nine miles with 1.5 of straight up.

Aside from regular biking, maybe find a fun century for June/July?

Sunday, July 28
Donner Lake Half (?) Ironman Triathlon
* Altitude practice with a $200 price tag that goes up after 12/31/12. Boo. But maybe necessary.
Saturday, July 27
Vineman Full Aquabike
* Distance practice for swim and bike, maybe a little too flat for real training purposes. Likely to be lots of SF Tri folks out there, would be nice to cheer them on as they finish the run part of the full IM distance.

Sunday, August 4
Mount Shasta Summit Century
* FML. I friggin hated this ride in 2011. All the more reason to repeat it in 2013. Altitude, hill climbs, general suffering = preparation for Tahoe.

Fri – Sat, August 23-24
Hood to Coast!
* Fun relay running event with a lovely group of friends. We didn’t get in to the event in 2012 and are psyched that we were selected for the 2013 event 🙂

Maybe find an open water swim to fit in here?

THE BIGGIE… Sunday, September 22
Ironman Lake Tahoe
* WTF altitude.

Wow. Busy, expensive season. At least I already have most of The Gear (super interested in trying out some compression stuff for faster recovery), so it’s just race fees, transportation, and some lodging.

Please let me know if you want to join me or have any advice on my event selection!


Bikram Yoga review

Huh. Here’s a review I wrote from a Bikram yoga class I tried back in April, lost in the draft folder…

•Wish I had gotten there a little earlier so I didn’t feel so rushed
•Per a friend’s recommendation, I drank more water than normal that afternoon. Good, except I had to leave 15 minutes into class because I couldn’t suck in my stomach (which I swear the instructor said 100 times during the 90 minute class) with a full bladder.
•I wore capri pants and a tank. Shorts would have been better. Lots of ladies in sports bras and booty shorts.
•Bring a big towel to cover your mat – I had a smaller towel and it was ok, but everyone else had full size towels on their mat
•Wash your clothes right away or hang them up. Everything is really wet and nasty
•Speaking of nasty… Wish this place had normal tile floors instead of indoor/outdoor carpet (or whatever is on the floor). As one might expect, this studio was pretty rank. Floor would have been more sanitary than carpet

Overall? I liked it. You keep moving, the class is pretty easy to follow, and the heat does make you feel more flexible.

Add: I didn’t get to continue past a few classes because my bf and I found a new apartment and The Move took over. May try it again, would be nice when it gets a little cooler outside.

Returning to the triathlon life… overcoming fear

Greetings. And welcome to… Kelly gets back into shape, 2012 edition. Sigh. A year ago I was in tip-top shape having completed Ironman Wisconsin in 2011. Since then, I’ve taken quite a bit of time off from regular training. I’ve moved, gotten a new job, gone to, and participated in, many beautiful weddings. I’ve hiked and climbed. I learned to snowboard. I did Crossfit for three months… ending in January. I tried Bikram yoga. I went to San Diego, Zion National Park, Yosemite, Tahoe, Chicago, and ICELAND.

Sadly, folks – not much in the way of bike riding, running in that list. Which is okay. It’s good to try new things. Except that I signed up for Ironman Lake Tahoe, Sept 22, 2013. That’s just over twelve months away. Plenty of time to get back to it, but I know that I need to regain some fitness before throwing myself to the training gods come January.

I know I need to do this – I want to be fit – but why am I having such a difficult time making training a priority these days?

I went to the pool yesterday and swam 35 minutes continuously. Probably around a mile, maybe a little less. Gave me some time to think, since I wasn’t counting laps. I recognized that I am scared. I haven’t had this much time off my bike since I bought my first road bike in 2005. Seriously. I don’t know how it happened, but it did. I am slow and don’t have much endurance. I am scared to try masters swimming – always have been, but I also know I need coaching and help. I’m scared because I don’t know if my arms are strong enough to go for an hour. I’m scared to get back to Crossfit (which I think really helps me stay uninjured) because I’m so incredibly weak. I’m scared to run with anyone but my buddy Cara, because I know she’s not judging me.

WOW. Fear of failure has stopped me from even starting.

I sure am glad I realized that, because I’m going to try my best to use that fear now to motivate me so that I can be back to a fitness level that turns this training nonsense from uncomfortable work into… uncomfortable FUN and joy.

Now, I don’t want to try to do TOO MUCH at once. Kind of a recipe for injury, fatigue, and generally hating myself. With that in mind, I hope that the following goals are a challenge, but achievable.

Short term goals that need to be made public so I’ll do them:
1. Go to master’s swimming in Alameda at least once next week
2. Use the seven-day free pass at Bladium gym in Alameda within the next two weeks. Fingers-crossed it doesn’t suck. I was spoiled at M2.
3. Starting Monday: write down or take photos of what I eat. Not going to post my diary, but I need to do it. Target: 21 days of diary.
4. Push-ups, sit-ups, and air squats at least three times a week until I restart Crossfit somewhere

Training log:

  • Friday – swim, 35 min
  • Saturday – one hour ride, mostly hill. DONE. Even did a repeat, despite wanting to vomit
  • Sunday – run with either hills, stairs, or intervals. Target 30-60 minutes.

Oh yeah… I did finish Ironman

Real race report to come. I was fortunate to take a post-Ironman vacation to Maui with my boyfriend and his family. I mostly unplugged from electronic devices and enjoyed the outdoors with some snorkeling, canyoneering, hiking and swimming. Nice way to come off of the IM high, for sure (though next time I’d add some more “beach-laying”…Steve did *not* just do Ironman and had plenty of energy for adventures).

A few things to leave you with…

  • Finished in 12:52, had kind of thought that 13 hours sounded like a good target, so that’s pretty great
  • Told myself I didn’t want to do another
  • Now considering St George
  • Also considering sticking with 70.3 distance races, maybe shorter stuff
  • I’m not quite sure what to do for now – I want to maintain some of my fitness and I like being active, but I’m debating jumping right back in to full-on triathlete mode and switching gears to do Crossfit and climbing and maybe masters swimming (I kind of laughed at a friend’s suggestion to go to spin tonight, guess I’m not ready for that one)
  • If you’re considering Ironman, give it a shot. It’s a tough road of training. Really tough. There were plenty of days that I did not want to train. I couldn’t skip out every time I wanted a day off. But I’m really happy I did it anyway.



Last PSOAS massage. Last spin class. Lots of love from my training buddies and coach.

Thrill of the day – finding out that a few more friends will be up in Madison to cheer me on. How on earth am I so fortunate to have such awesome friends? Feeling so much gratitude right now.

And now… I will pack. So many bags. So much spandex. So many plastic bike bottles (um, may just buy some up there, those suckers take up room!). So much gear. Oh, and some normal clothes, and things like soap.

Open water swim day. The Bay. Temps were not so bad. Could have actually stayed in the water more, but I had stuff work to get done. Rode to and from and tried out the swimming with my bike shorts and then hopping on the bike. Not so bad, really. And I can’t fathom trying to put something *on* while I’m all wet. So… there you go.

Huh. The Y is much more crowded than expected on a Sunday afternoon. Did a 40 min swim – some intervals, some w/pull buoy & paddles.
Followed it up with a 60 min run. Warm-up, then 6x (3min quick, 1min relaxed), 5 min steady, 4x (2min quick, 1min relaxed), steady to finish. Knees felt okay, but not 100%. Some pain on the outside of my left knee still. I need to stretch a lot – PSOAS appointment on Tuesday before I leave town on Wednesday morning.


Bike ride with Annie G. About 45 miles. Some good, long climbs. Worked on getting some confidence back on the flats (But couldn’t go in my aero bars along the Bolinas Lagoon, where I crashed – actually, really impressed that we pacelined along there so many times. The road is absolute crap.). The first downhill was absolutely atrocious. Hoping that I forget about all of my insecurities come race day.


Time: 03:17:24
Distance: 41.64 mi
Elevation Gain: 5,032 ft
Calories: 3,216 C

Realized that my heart rate monitor just needs  a new battery. That’s why it’s not working… I’ve been blaming the watch all this time!

Followed up the ride with a 20 minute jog. Nothing too fast, outside ligament of my left knee felt kind of achy on and off, but otherwise okay.

Today’s thoughts on my IM training:

  • Loved getting to know a new group of awesome athletes. I hope that at least some of us will be able to enjoy each other’s company in a non-training environment (like uh, dinner, drinks, normal people social stuff). It’s kind of like grad school or work – you have this situation that brings you close for a period of time and then when that situation is over, how will you connect later, when everyone’s trying to also re-connect with their friends from *before* the situation.
  • Enjoying feeling confident on the bike. I know that I’ve gained tons of speed and endurance training with this group and it would be challenging to repeat that on my own.
  • Would have liked to be able to have a better sense of when each weekend workout would start and end so I could properly plan the rest of my life on the weekend.
  • I managed to do IM training without owning a car, but I don’t love having to ask for a ride each weekend. I don’t know that I’d sign up for a training program like this again until I have a car.
  • IM training makes you feel guilty every second you’re not training.
  • I need a more structured swim training program.
  • I need a more structured diet program. I eat when I’m hungry and based on all of this training, I should have lost weight. I have pretty much stayed the same.
  • I kind of wish I had done Canada with the group, even though I’m really happy that my family will be in Madison to see me.
  • I’m sick of Ironman being my excuse for everything. For being tired, for not being social, for going to sleep early on Friday night, for my apartment being a mess, for all of the trips to Sports Basement for more gear, for my giant biking thighs, for always being hungry… and this week, for being a total stress ball.
  • I think that I’ll be a wreck up to about 8:00 on Sunday. After the first hour of swimming, I will assume that everything else will take care of itself. Kind of can’t wait for that feeling.
Swim. Found a waterproof bandage that would allow me to swim in the pool. Felt good, though I was surprised at how many people are at the Y from 7-8pm!
20 min continuous warm-up
300, 3×100 – x3, mixed in pull buoy, paddles

Sports therapy massage w/Jason at PSOAS

Marathon of driving down to Santa Cruz and back with my bike – all fixed up. Turns out carbon *can* heal faster than skin.



Last day of August = September tomorrow = race month!

Weather forecast is looking good, well, as much as one can when we’re still 11 days away. Rain and heat this weekend, followed by some cooler temps (70-75 deg F) the following week.

Spin class, Watts lower – expected after two days in a row of intense effort. 30 min Alter G session, mostly at 90% BW. Felt good. Followed it up w/some stretching and foam roller.

Did end up at a little urgent care center today. Knee is healing okay, but the doc gave me a prescription for some antibiotics. Don’t love taking drugs and normally I would have just toughed this one out without a doctor, but I’d rather my body get help fighting/preventing an infection NOW, rather than having to spend energy fighting one on Sept 11. Plus, most people who see it ask if I needed stitches, gasp or ask if it just happened…so maybe I’m not really over reacting?

Picking up my bike tomorrow. Psyched to have him back.

Saw a few of my IM Canada friends at spin. They looked so happy – and contemplating Ironman races in 2012 (or excited for ones they’ve already got planned). Wow. I really hope I feel like that on the Wednesday after my race. Right now I’m feeling fairly anxious.



Bike commuting – less scary today. Hopefully all of my city riding will translate to confidence back on the road bike this weekend.

Spin class again. AGAIN, Watts were good. Man, that three day break seemed be what my legs needed to recover from some tough workouts in July/August!

One hour Alter G session – started with 85% body weight. Got good and warmed up, tried 87%, then 89%, then 90%. Hung out at 90-94% for the last 15 minutes of my run and it felt okay. Going to see how things go and try it again tomorrow, hopefully spending more time in the 88-92% range.

Finished up with some Vasa, in lieu of actual swimming.

Knee seems like it may be getting infected. Annoying for many reasons, but bandaging it up really limits my mobility and makes it feel very stiff. May get myself to the doctor if the Neosporin doesn’t seem to do the trick by Friday. Otherwise, I’m continuing to ice a few times a day and am eating plenty of protein and iron to help give my body fuel to rebuild!



wt – 125 lb. Not the huge weight gain that I thought 😀

Able to ride my bike to work, which was nice, though a little scary.

Spin class w/long warm-up, Watts were good. Worked the set. Followed up with a 15 minute Alter G running session, 90% body weight. Left knee didn’t totally love the run. M2 recommended trying 85% weight tomorrow, reminded me that my goal now is to maintain fitness and get my knee moving again. Some soreness is normal. Trying to maintain a positive attitude!

8.24.11-8.27, crash continued


1h15 min spin class. Watts were great – no big surprise there, as my legs haven’t really been doing anything for the past three days. Did some Vasa after, as I’m not able to swim yet. Everything’s okay…

Except then I tried to run home. About 15 min run… my right knee is definitely not ready yet. It’s still a little swollen. Left knee feels like the skin is pulling and is stiff from not moving it much, but not as much as the right one. We’ll see. I’ll give it a rest and try the Alter G next week.



Off. Waiting for my knee to heal a little more (amazing how much you use your knee to uh, do EVERYTHING) before I try to ride/run. Swimming is out until next week. When I changed the bandage on Wednesday night, it still looked like it was a very recent, very raw, open wound. Definitely a hole in my knee. By Thursday night, the hole had started to fill in quite a bit and some of the redness is now just road rash, not blood (hope you’re not eating breakfast right now, dear reader). I’m hoping to get to spin on Saturday or even a ride on my old bike, maybe run on the Alter-G or somewhere where I won’t trip and fall!

In other news, my bike frame also managed to sustain an injury during my crash! Yeah, very exciting. Skin is self-healing, bruises go away… cracked carbon… time to call in the expert surgeons. After much deliberation, phone calls, emails, cries for help… a fellow SF Tri Club member directed me to RRVelo, a carbon frame shop that also does repairs. My bike is getting fixed now and will be ready on Tuesday.

I thought about going through Cervelo’s crash replacement program ($1500 – added injury to the injury), riding the cracked frame (learned yesterday – right choice, crack goes further around the top tube than I thought), having another frame builder fix it (heard he is good, but slower and more expensive), renting a bike or borrowing a bike. I gotta say, I received some offers to borrow some pretty frickin amazing bikes – a Cervelo P3 w/Zipp wheels, anyone?

I think I’m doing the right thing in getting my bike fixed and on the Tri Bike Transport truck on Wednesday and will just bring it with me on the plane on Wednesday, Sept 7 so I have it next weekend and can also get it tuned up. Wish I had a little time to get it tuned up before then and put new tires on… but overall, I think that the crash recovery is going okay.