Can I Get a "Re-do?"

Most of the time in life, we do not get a Re-Do. Trust me, there are plenty of times I've wanted one! Especially when I decide to open mouth, insert foot (which actually seems to happen pretty often). We try to realize the important moments when their happening and capatalize on them, but we all know how tough it is. There are times when you screw it up, no matter what it is, and you don't get another chance. Whether it's the opportunity to apologize, talking to a friend about something tough, or even just making a big decision on a deadline. Sometimes you just have to do your best with the information you have, say a prayer, make the choice and move on.

Since last week I've of course spent a lot more time thinking about the fact that we are about 1/2 way through the triathlon season at this point. I've had two mediocure races (for me personally) and I feel like I've put in sooo much more time and effor than those two race results are showing.

Luckily, in triathlon, there's often more than one or two races per season for most of us. We get the chance to test strategies, hone in our nutrition plan and practice different pacing strategies. Even so, for the amount of time we spend, 5-6 races a season isn't THAT much to really get a chance to see how all our hard work is coming together. We get a FEW re-do's, but really, not that many and almost NEVER on the big ones.

Which brings me to my real topic. The game-dayers. You know them.. they're the ones that race really solid normally, but that when it comes to the really, really BIG races, they find a way to show up physically and mentally prepared no matter what. Things may not be going perfectly for them either, in fact, most of the time it's not (but you wouldn't know it to look at them). They are calm, they are cool and they have just the right amount of energy. They realize that coming into the race prepared yet with a healthy respect is key to their performance. They don't talk a big talk before (most of the time :) they just quietly go about executing their plan and when issues arise, they adapt, and they move forward.

I bring them up because I saw a few of those performances at Eagleman 70.3. Many of us would love for race day magic to show up on our door and bestow upon us a day where the wind is light, the current is strong (in the right direction), our equipment works perfectly and our legs show up. However, so many times (in fact more often than not) that isn't the case. As a coach, my responsibility is to physically and mentally prepare you to have "THAT" race. However, as an athlete the job remains that you must put the pieces of the puzzle together that day to the best of your ability. When you aren't getting race day magic what do you do?? Well, that's simple, you make some. That's what three athletes I saw do during that race. They needed a little race day magic, but when they didn't get it... they made it. They were willing to do whatever it took (within the safety of their own mind) and squeeze out every last drop until there wasn't a shadow of a doubt that they had used everything. I gurentee if you asked them, none of them would say the words "well, I felt great." They just didn't! However, when push came to shove, they wanted it more and they had done everything they could to put themselves into the position to take it.

The game-dayers are like that. They're the ones you see collapse at the finish line, puking and rallying and on the podium. The more time you spend in the sport, the more you learn how to harness the power of the game-dayer, but it won't come easily. On the contrary, it will hurt more than you thought you could humanly withstand, but in the end, you'll have found a new place that you never thought you could go before (and that you know you will go again).

It will take time, but don't give up hope. Keep searching for that place, keep pushing until you find it and when the opportunity comes don't leave anything out on the table.

Just like EMINEM says...

You better lose yourself in the music, the moment
You own it, you better never let it go
You only get one shot, do not miss your chance to blow
This opportunity comes once in a lifetime

I'm 31 years old. I'm by no means "young" in terms of age, but sometimes I still feel very "young" in the sport. Some people my age have been at it for 10+ years or more already. I only have about 5.5 under my belt. However, I don't have forever left either. I'll be getting better for about the next 3-6 years and then who knows what will happen after that (or even before that for that matter!).

There is one month and four days until Ironman Lake Placid. I'll be honest, I don't even feel remotely prepared right now. However, I trust my coach, I trust my plan and I know I will do not only the work but every little thing I can do to set myself up to pull something truly amazing out during that 140.6 miles (or I'll go down trying). Either way, I want to be a big gamedayer on that day like my friends from Eagleman. That's my NUMBER ONE GOAL. So, you mark my words, and be sure to ask me how I did with my goal on July 25th. I'll tell you strait up if I did it, or if I spent the day "wo-is meing" my way through. If I squeeze out every last drop, then I'll be happy. If I follow my plan to the best of my ability, then I will be a winner regardless of the outcome.

One month four days. Here we go.... Here we go..

Eagleman 70.3 - Lessons Learned

There's so much to say, and so little at the same time! So I'll let the exceptional pictures Kyle took do the talking.

Every race I learn so much and Eagleman 70.3 was no different. It was my first chance to test swimming in open water this year, my chance to deal with extreme heat and see how I faired, and most of all, to hopefully really screw things up so I can get all that out of the way for the rest of the year (which I excelled at beautifully)! Kyle and I traveled down on Saturday and had a wonderful pre-race dinner with all those from Pittsburgh. All told, there had to be close to 35 of us doing the race from the area and 9 Ballou Skies athletes were in the house to represent.

I felt a calmness about the race. I had a plan and I intended to stick to it. Oh.. sometimes we make plans my friends, and God has a little chuckle :) All in all, I felt great going in and excited about the day to come.

My swim was slow (and didn't even CLOSE to show how very hard I've been working in the pool!), but everyone's seemed to be slow! I was very thankful I didn't know my time once I saw it later in the day.

The plan was to push the bike and see where we ended up. In all honesty, I had good sections and bad sections just like everyone else that day. At about mile 30 of the bike I started feeling a tad bit nauseous for no particular reason.

The Mark Allen Fluid Energizer from Infinit had never let me down before even in the hottest conditions. I took a few minutes an assessed the situation. I decided to switch to water / gels to help settle things down, so I would wait for the next aid station to grab it (which seemed like a very long time coming, and it was). In hindsight, I should have kept drinking anyway, even if I threw it up later.

The lesson here is dehydration hurts much more than loosing a little and starting over! By the time I switched to water, I only had about 15 miles left and I was at least 24oz short of my hydration goal for the bike.. aka.. a recipe for disaster on a hot humid day. I've had this happen two other times in my career (in terms of massive dehydration on the run, not exactly the same reasons) so you would think I could get this down! I finished the bike with a 2:32, not exactly what I was hoping (really wanted to go under 2:30!), but I was on to the run.

However, what I did next WAS the result of those experiences and lessons learned. Other times I've ended up with 6 liters of IV fluid a med tent and a whole lot of scary for myself and my family (and a Kona spot). However, today was not the day to put myself in that position. My Kona slot was already mine and I wanted to finish the race standing, not in the ambulance. During mile one of the run I was still feeling pretty good. I passed Liz and we had a nice exchange. By mile three, I was toast, overheating, high heart rate, felt dizzy and like general crap. My pace dropped off and I knew I was in trouble.

It was time to walk the aid stations. I hated to do it, but I was in such poor shape to keep running without trying to get in extra fluids would have been a recipe for disaster. During each station I drank at least two glasses of water and a Powerade Endurance. Liz reminded me of the trick (ice down the bra over the heart!) and that was a lifesaver. Thanks Liz! She looked great when she blew by me so I hoped she was on her way to a Kona spot - and darn it, she was!

I talked myself into running aid station to aid station. Yes, we've all been there.. not so fun. I exchanged words with a few competitors about the heat and decided there is no crying in triathlon.. so I would just be sucking it up and finishing no matter what, even if I had to walk the whole half marathon. Ryan Ballou never quits.. and neither does this girl.
I saw Beth and she was running so tough. Jocelyn too. Each and every thought was trying to crush out the negative voices and replace them with positives "you're friends are right there, they're hurting too - if they can do it, you can do it!" I kept shuffling until finally, around mile 7 things started to turn around. I could feel life coming back into my body and while it still hurt, it wasn't nearly the dizzy awful shuffle it was before. Never did I glance at my watch after mile 2, not one time.. I didn't want to know! It was for the better! I saw my teammates, slapped fives and thanked volunteers - hey, I had time! It became about enjoying the experience and not forgetting about why I loved this sport in the first place. Finally, right before the finish a girl yelled out "I READ YOUR BLOG" coming the other way out of transition and I smiled from ear to ear. I yelled thanks even though I was dying and it just gave me the strength to not be a sour puss about my race and be thankful to just be out there. We are truly blessed to be healthy enough to race. That's for sure.

Speaking of that..

The real heroes of the day are below.. The Challenged Athlete Foundation.
They may not wear a cape, but these athletes are REAL HEROES and their helpers are angels. Did you know that they announced Ryan Ballou and Ballou Skies before the race AND that one of these athletes DID have DMD? How amazing is that.... coincidence? I think not.
My heart just swells when I see pictures like this. I know.. sappy, but I don't care. How could I even remotely be dissatisfied with my race or think about myself when I see these pictures. These kids are amazing and what an experience...crossing the finish line is a victory.. for them, and for me.. every single time.
The courage in their little finger is more than I will ever be able to muster and I'm so thankful that we have the opportunity to share the course with them.
I gave a thumbs up each time, but that was little compared to their helpers, friends and family who love them and support them every day. Thanks to CAF for making dreams come true and for showing us the real meaning of the sport. Thank you Ballou Skies for teaching me that even a not perfect day, is still the best day ever to be out there living my dreams and supporting this great research.
On July 9th I will be doing a bike ride to benefit the charity. If any of you would like to place a one time donation or a donation per mile, please let me know. We'll make it happen. Great job to everyone who was out there on Sunday and racing all over the world. Hats off to Joe and Beth for chasing those Kona slots and getting their ticket to the big dance. You both inspire me to never quit on my dreams which are very much alive!! I'm not giving up!! I have not yet begun to fight!!
Lastly, a big shout out to my athlete Tom who completed his second half ironman to date at Eagleman 70.3 on Sunday. He had a bit of cramping at mile 10, but otherwise NAILED it and executed a perfect race. Way to go Tom! You have a long and happy road ahead of you in triathlon and I hope to be part of the journey.

Kyle - you are my biggest supporter and my life. I'm so lucky that you've decided to weather this crazy journey with me and make me laugh so hard I cry, comfort me in times of disappointment and remind me how lucky I am just to get the chance love you with everything you do for me.

To all the friendly faces - Mary E, Jen H, Liz, my fellow Pittsburghers and friends - you are my heart and soul and one of the biggest reasons I'm in this sport. Seeing your faces made me want to go on and push harder. The female camaraderie between some of us is amazing and I'm just so thankful for it each time I race. We are warriors together ladies... warriors.

Thanks to my sponsors who never give up on me and see me though my mistakes, learning experiences and great days! Thanks to my blog fans like that girl - whoever you are! You made my day!!!!!!!!

Attitude is Everything - New Orleans 70.3

"Life isn't about how to survive the storm, but how to dance in the rain"

This past weekend I raced at New Orleans 70.3. The highlights were:

• Seeing my good friend Heidi and her husband Scott
• Catching up with Barb my Tuscon training partner
• Seeing the sun, as opposed to the large amounts of rain bestowed on Pittsburgh lately
• Feeling the excitement and anticipation of racing once again
• Being out there doing what I love for 69.1 miles

For those of you that didn't know, the 70.3 became a 69.1 due to the swim cancellation race morning because of high winds on Lake Pontchartrain. It was unfortunate, but it would be terrible to loose someone out there under those conditions.

I was excited going into this race. I was ready to test myself and see where things were at this time of year. My coaches words pre-race were simple "put some numbers on the board, and have fun!" So, on Sunday morning, despite our 2 second time trial start, I did just that.

Things that I noticed out on the course were apparent. Without the chance to ride outside much this spring (twice in PA), I was very skiddish on the bike. My handling skills just weren't there. I was slowing down in places I wouldn't normally have batted an eye late in the season. Of course, you had your typical male 40-44 triathletes who insisted on passing when there was only half a lane marked off by cones on one side while we were already two-three across. You had your 180 degree turns (3 to be exact), you had your potholes, raised concrete and sewer covers, cracked pavement and metal grates..you know.. all the things we know and love as cyclists :) I pushed as hard as I could without killing myself out there, but never really felt completely on my game.

When I came into T2 I was moderately pleased, but mostly 110% happy to be off my bike without breaking anything. I breathed a HUGE sigh of relief and thankfulness!

When it was on to the run I started off feeling really great for the first few miles, but as things progressed I just couldn't seem to hold on to my edge. The numbers were looking good, but by mile 8 I was struggling a bit to stay around 7 minutes and I kept telling myself "come on Kim - push!! This is a race!" but nothing seemed to be giving me enough giddy-up. My mind wanted to go, but my body just wasn't participating!!

Finally, I started seeing signs that at some point I would finish and I put my head down and gutted it out the last few miles to stay under 8 minutes. It wasn't easy by any stretch, but I did it anyway.

All in all, I did put some numbers on the board, but that afternoon I started really feeling tired and my left lymph node went from a little painful to swollen and really throbbing. My only thought is that maybe traveling the week before put a strain on my immune system and I might have been fighting something during the race.

What I'm learning is that I can't do everything well. These girls work just as hard as I do and they come into race day prepared and as ready as ever to dominate no matter what the conditions are that day. I'm not disappointed in my performance, but I'm not satisfied either. This race was a great reality check that there is much work to be done if I want to compete. Doing well in the 30-34 means you basically had better be prepared to win the race overall. I may not have been ready to do that in April, but maybe later in the year I will be. In the mean time, I'm learning more and more a lesson that keeps residing with me...you just can't do it all well. You can do it, but you can't be good at everything at the same time. It's just now how these things work.

New Orleans made me smile with great experiences with friends, but it also made me really hungry to get back at it.. and hard. I know I have a better race in me than what happened on Sunday, so I'll just have to spend some time with my Coach figuring out where to go from here.

The good news is - a new run PR was also had by three minutes - 1:32~ I'm going to break that 1:30 barrier yet! You wait!

Here are some pictures from the last few weeks and from the trip!

Speaking at the Pittsburgh Triathlon Club Clinic on "Improving Your Power to Weight Ratio-Healthy Weight Loss for Athletes"

Yes, that is a guy with no face behind me! Maybe that's why I'm making that face!

Traveling in a limo to the Atlanta Hawks / Miami Heat game with my co-workers on Monday night!

We got to see some up close LaBron James! The Heat ended up winning but it was a good game for sure!

At registration Heidi and I bumped into Barb and had a guy who "said" he was a former photographer take our pic in the hallway. He said he would only take one picture of us doing something normal. The other picture had to be well.. anything but that... hence...

This picture!

It was great seeing the girls and spending some time with Heidi and Scott. They were so incredibly sweet and gracious! We had a fun dinner on Saturday night and I'll be sure to share some pics of that as well!

Thanks to everyone for their support and encouragement!!! You guys are awesome!

It was a great season opener and now it's time to get down to business!! A huge thanks to my sponsors and Ballou Skies Crew as well. I couldn't do this without their support and it makes it all worth it to know that every time I'm out there, we are doing something that can change the lives of these young men. It makes every race so much more meaningful and not as much about the end result as the journey we are taking as athletes and people!

More to come!!

illegitimis non carborundum

Do you ever have one of those weeks? Well, let me tell you, I am. Seems like nothing is going right no matter how hard I try. I pretty much feel like this guy.

Even despite all that, there is much to be thankful for, so I can't really complain much. All I can say is that I'll be semi-glad when the weekend is here!

In other news, training seems to be "clicking" these last few weeks and can I just say, my coach might be a bit of a genius. Actually, it's probably that he knows me well, and that is something that every athlete should expect. I just forget sometimes. We just hit one year together - Happy Anniversary Coach Justin, and I'm really thankful that we've made it through some bumps in the road and are in a good place!

Last Sunday I had intervals on the track instead of my usual long run. I thought it was odd, but hey, I'm learning new things every day, so I was pleasantly surprised and excited to do something different. The only strange part was that he said my 200's should be between X:XX and X:XX. Let this be known that he only gave me a THREE second range. Yep, just three seconds. I wasn't sure what I could do, let alone, how the heck would he know what I could do??! So, I set off on a beautiful Sunday morning to just see what happened based on perceived effort and good form. As I stopped my watch while crossing the line of my first one I almost couldn't believe it. I had split the three second difference between the range. I was right in the middle. How the heck did he know??!!

Anyway, I continued to do all 20 of them.. yes, there were five miles worth...and felt pretty good though all of them so I was happy. I even negative splitted the last few.

As a race is looming in my future (right after a big meeting which should totally throw me off my schedule / eating habits prior), I can't help but think about the first part of this year. I can't say I've done every workout, but I haven't missed any of the long ones, or the really important interval / speed workouts. I haven't done a ton of volume, as my coach, nor I believe this is even remotely the time of year where I will be attempting to peak or have some amazing time or place at the first race of the year. However, I can say that I haven't gotten sick (which is a dang miracle in itself considering all the sick people around me) and in general, I've felt pretty good most weeks. A little tired, but good. I've rested when he said rest. I've pushed when he said push. Somehow, I feel I'm coming into New Orleans 70.3's small taper right where I need to be fitness-wise for April.

Needless to say, I'm ready to see just how this training is going and blow some rust off the training wheels!

Every one of my seasons thus far has a series of songs that always remind me of that season. In 2005-2006 when I first started it was Ridin Dirty. Beth and I rolling in Coach Jim's Hummer to the Philly Sprint!

In 2007 it was Janet Jackson, Feedback (Feedback).

In 2008 it was Rhianna, Don't Stop the Music!

Let's not even attempt to remember 2009, it was not the best year.. so something sad.

Then 2010 it was both Coldplay's Everything Not Lost and Fort Minor Remember the Name.

I have now developed the "first part of 2011" training montage and it includes Dr. Dre / M&M's I need a Dre (killer song and CRAZY video). NOTE: I could only find the explicit version so please don't be offended. There was no edited version :( I also am in love with Lady Gaga's Born this Way! What a killer song for intervals!!

Ok.. I now have 10+ side business emails in which to respond, packing to do for BOTH trips, and eventually, some sleep to be had (hopefully by 9pm!).

What songs motivate your training?? I could use a few more to get ready for this race!!!!!!!!