Team Rabbit on the Web!

Team Rabbit has a new website! 

Team Rabbit on the move!

Check it out! And be sure to follow Team Rabbit's training and racing fun adventures in 2013!

Next up:

Fairfax 4 Miler 12/31

REHAU Resolution 10K 1/1

Race Report: Virginia Run Turkey Trot

Well, two weeks yesterday ago I ran the 24^th Annual Virginia Run Turkey Trot! I had been working on my speed since recovering from Ironman Lake Placid in July as I was hoping to PR the 5K distance. My 5K PR of 25:14 is from May 2001 and my course PR of 25:56 is from November 2000.

Thanksgiving morning I picked up my friend Lisa (who now has the running bug and was doing her second 5K) and her brother Rick, our sherpa, and headed to the race site. Boy was it chilly! I went for a short warm up run then lined up as close to the front as possible in hopes of getting a new PR. The start was pretty laid back – I think the race director (or someone) just said on your marks, get set, GO! 

I started off running and felt so slow. But I was actually below the pace I was hoping to keep. Maybe I should have slowed up?! My watch was showing my overall average pace and I just focused on running hard. I probably kept up the pace till about the halfway point or so. I know by the time ‘the hill’ appeared I was slowing. Bummer. I was even passed by the guy dressed like a turkey running with a gal dressed like a chef! They were so cute! Anyway, I kept plugging along and did not stop running even though I was slowing up. I saw Rick who was freezing but cheering us on anyway as I approached the finish. After I crossed the line I was able to double back so I could see Lisa finish! After she crossed we were able to check our official finish times at a tent at the community center. Lisa took 2 minutes off her prior time! Woohoo!! Well, I did not PR but finished in 25:45 for 22 out of 362 women in the 40-49 age group. I was 166^th out of 1,973 female finishers and 670 of 3,664 overall.

So not a 5K PR but a course PR! And seeing that a couple days later I came down with bronchitis (maybe I was already getting sick?) I’ll take it! I have not given up on trying to PR the 5K as I still sit here recovering from this bronchitis…and I’ve coughed so hard that I think I cracked a rib! And I am totally not joking about that.

So, remember that duathlon I blogged about in my last post? Well, I got my correct award in the mail: Third Female Overall! And not long after that arrived, I received an interesting e-mail from USAT: “Congratulations from USA Triathlon” it said, "With your finish at the Du It, USA Triathlon would like to invite you to the 2013 USAT Duathlon National Championship, presented by TriSports.com." The 2013 USAT Duathlon National Championship is on October 26, 2013. Yikes!

Yikes, is right! 

Anyway, I have not done any workouts since two days after Thanksgiving, November 24. I am keeping my fingers crossed that my ribs feel better soon, the coughing goes away, and I can start training again! I have a race this Sunday, the Blue and Gray Half Marathon, that I will unfortunately again not be able to run in. Seriously – I think I am not meant to do this race (what race?)! Every year since we first heard about it (2009) I’ve had a conflict: In 2009 I was recovering from sinus surgery so I ran the 5K. In 2010 I was dealing with plantar fasciitis and could not run at all. In 2011 I was headed to Alabama to get my son from college for winter break. This year I was so psyched because I had no conflicts. Well…there’s always next year!

So next up for me now is the New Year’s double header:

12/31 - Fairfax 4 Miler

01/01 - REHAU Rotary Resolution Race

Happy and Healthy Training! 

Race Reports: Dash 5K & Doggie Run and Du It Duathlon … or Smaller Races are the BOMB!

In the last month I’ve done three smaller scale races; smaller in that there were less than 100 participants. I mentioned the one back on October 13 here; when I got an award for the Master’s Female Overall. I was shocked!

Two Sundays ago was the Dash 5K and Doggie Run. I did the doggy run with Riley then did the Dash 5K. Carol also did the doggy run with Tessie followed by the 5K. We both wore our rabbit tops and our ears. The announcer called us ‘Babs Bunny and her sister’ - that’s a new one! The doggy mile was a half mile downhill, turn around, then a half mile uphill. I was too slow for Riley and seriously held her back! And I ended up going faster than planned as this was to be my warm-up for the 5K. Carol and Tessie were right behind me. After a short break (less than 30 minutes) we lined up for the 5K. This was an out-and-back using that same hill from the doggy dash! My goal was to run it all and run the uphill as best I could!

This had a very laid back start and was not even chip timed. It took a little while to get in a groove but I did manage to find it going down the hill and managed to pass some folks. After the hill we turned onto a street (Beach Drive) and here it seemed like it was going slightly downhill to the turnaround. Which would mean it would be like a false flat headed back. It felt like it took a long time to get back to the turn for the uphill section, which I was really looking forward to! Anyway, finally made it there and really slowed a lot but managed to ‘run’ the entire hill. When it finally leveled out I was able to sprint to the finish. Well sort of! Carol was again right behind me! Rabbits Rock!! My friend Lisa was doing her very first 5k and we were able to cheer her in. Carol and given her a pep talk which had really helped keep her motivated towards the end. It was AUsome! Lisa has now signed up for two more 5ks! Yeah!!

Final: 26:56 7^th female, 17^th overall (I was really happy with my finish time! My 5K from 10/13 was a lot more flat and I finished in a time of 26:37)

Yesterday I participated in my first duathlon – the Tri It Now Du It Duathlon an (approximate) 1.5 mile run/8 mile bike/1.5 mile run! (I’m pretty sure the distances were short.)

I went to packet pick up on Saturday afternoon, mainly so I’d know where to go on race (what race?) morning. Things went super smoothly and they would be distributing the chips on race morning. I’ve done numerous triathlons in the past 12 years but this was my first duathlon. I was really nervous! But nervous energy is good!

Something's missing...

Race morning I arrived timely and transition was open! There were these cool little 4-bike racks, first come-first served. I got one near the side that the bike and run exits/entrances were on. I set up transition – which looked a little – empty! I had my bike helmet and bike shoes and that’s it! Other than my warm-ups, which I took off just before transition closed.

Run 1: 11:56

Since it was such a small race we all started in one wave, and we all walked to the start line together. I was still wearing my run jacket as it was a bit chilly. I knew I’d warm up though. The start was super laid back, the race director just said, “On your mark, get set, go!” And we were off! The run was somewhat an out and back course that was mainly on a flat-ish trail, once we got off the street.  There was also a ‘boardwalk’ through the trail. Different! Anyway, I wasn't sure where I was in the pack but it was fun to see people coming and going! Got into transition and first put on my helmet, then stripped my jacket off, then put on my shoes. Probably one of my fastest transitions ever! I walked my bike to the mount line and was off!

Bike: 25:38

The bike was basically a two loop course with the exception of a small part at the start and a smaller part at the finish. It kind of reminded me of the DC Triathlon from 2010 as there were several U-turns on each loop! It was a ‘flat’ course but I felt some definite ‘false flat’ out there! And before I knew it, it was over! On to what I’m sure was my fastest transition. Ever.

Run 2: 12:19

OK, the second run leg was mostly the same as the first, in reverse, with the exception of the last part (which was the first part of the first leg). Are you confused? I was when trying to read the directions! Anyway, all I can say is…wow. This was so hard! When I first started running my calves were cramping. My legs felt like beyond lead. It was harder than any run in a swim-bike-run that I have done. I felt like I was slogging along. Holy crap. Not long after I got onto the trail I started seeing the first people on the return. As I was getting close to the turn-around I saw two women on the return. Was it possible I was that far in front? After the turn around I had a little bit of downhill on the run – that felt so good. I plugged along till I got off the trail and felt even better once I hit the pavement and sidewalk. I could see the finish and tried to push it. I did not see my time when I finished and I had messed up my watch. I guess because everything was happening too fast. Haha

I chatted with a few finishers after and enjoyed some snacks. After everyone finished they had the awards ceremony. After a little mix up, it turns out - amazingly enough - I was the third female overall! The award in the picture says second, but the actual second place female accidentally went home with the third place award (due to the mix-up mentioned above). Anyway, all in all a really nice surprise! And what a welcome to duathlon!!

Final: 49:52 3^rd overall female; 18^th overall

Replace 'Second' with 'Third'

I’m not sure what my transition times were, but definitely quicker than any triathlon I have ever done. Now if I could only get this quick on the tri… And as hard as the second run was, there is something to be said to a lot less ‘stuff’. I would definitely du this again!

So, in summary…I’ve done three small races in the past month. In each of these races I broke the top 20. That is just crazy! I was 14^th overall in Charlotte and 17^th and 18^th in the last two. Small races ARE the bomb!

Next Up: Virginia Run Turkey Trot 

Happy and Healthy Training!

Race Report: Army 10-Miler, and other stuff…lots of stuff!

Wow – it’s been a month and a day since my last post! I did not mean to take so long but have just been a slacker! Ha! Well, let’s see…where to start. The past month has been pretty good, actually. Back on October 1 I had a run VO2Max text. It went really well as you can see by the thumbs-up in the action shot that Coach Melissa took! 

It's all good! 

I finished the test and was still standing! But seriously – I think the mask resembles something that Hannibal Lecter wore in the movie “The Silence of the Lambs” as they transported him to the ‘special cell’ in the courthouse. Yikes! 

So, anyway…October has been a super busy month. Maybe that’s why I have not posted a blog update?

It started with the last weekend of September actually with a long-awaited weekend near the Eastern Shore with my cousin and our dogs. Fun and relaxation was just what I needed!

The weekend after it was a trip to Auburn, Alabama to visit old friends, watch the Auburn University Tigers eventually lose to Arkansas Razorbacks – War Eagle anyway, and of course – see my younger son! Oh and eat at Waffle House. Twice!!

The weekend after was a ‘race weekend’ spent in the Charlotte, North Carolina area. I say race weekend because Saturday morning I ran in the Tunnel to Tower – Charlotte 5K and miraculously placed first for Master’s Women! I received $30 in gift cards from Omega Sports that I plan to use in two weeks when I head back down for my older son’s graduation from NASCAR Technical Institute / Universal TechnicalInstitute. Oh, and speaking of NASCAR…I went to my first race! The Bank of America 500! It. Was. AUsome!! I had a blast – surprisingly – and cannot wait to go again. I spent the weekend with both my sons and their dad and we had pit passes and pretty decent seats. Except for the fact that the largest HD TV on the planet was blocked somewhat by the Pole at Charlotte Motor Speedway! We were rooting for Denny Hamlin, a Virginia native who drives for Joe Gibbs Racing.  They really do say ‘Gentlemen, Start Your Engines’! And again I ate at Waffle House. Twice!!

Which brings us to last weekend and the A10 – or Army Ten Miler!   I have run this race three times previously, 2007, 2008, and 2009. I have always had a kind of tough time at this race. I checked my previously results and my course PR was from 2008. My 10-mile PW was set here in 2009. Of course this was a tough year for me for a number of reasons though I had completed Ironman Lake Placid I had just come off long over-due sinus surgery…or maybe it was the weekend before my surgery? Can’t remember. Anyway, those three years the course was the same. This year it was a little different! The start and finish areas were different and I think a section of the course around mile 6 was different – but honestly, I can’t remember. Anyway, I really love this race and all the military pageantry! Similar to the Marine Corps Marathon, which is this weekend. I am not running this time but have done twice in the past (both on Halloween and will do again when it falls on Halloween again!).

Carol and I decided ahead of time we would be Team Rabbit at the race, complete with bunny ears! I actually almost could not find my ears on race morning! Yikes! Anyway, I met Carol at her house at 6AM race day. We Metro’d to the Pentagon and followed the crowds to the start staging area. We were pretty chilly and I was wearing a jacket (from the B10) that I planned to tie around my waist so I’d have something for afterwards. We had a little over an hour to wait till race time and it actually passed quickly as we watched the staging area fill in! It was nice to finally get in our corral with all the other runners as they kind of kept us warm. As the first waves went off I removed my jacket so I did not have to deal with that while running. I also was carrying my own hydration – orange nuun in two Fuel Belt flasks.

From the start I ran hard and my breathing really felt like it! I had used my inhaler but it had been a couple hours. Oh well. I backed off a little – especially going through the water stops – but overall pushed through and did not walk at all. My goal was to hopefully get a course PR! The course was pretty crowded the entire time and I especially liked the second half. At this point I really started to get a lot of ‘bunny love’! The spectators here really started cheering on the bunny ears – it was so cool! Carol was a little ahead of me so at times I got ‘here comes another bunny’. So. Much. FUN! A few times I complimented people on shorts or other cool stuff – but really, I was running hard enough that it was hard to talk.

I really enjoyed the musical along the course (maybe I need to get a Rock and Roll race on my schedule?) and as always wished there were more of it! But just as in years past – the pep band(?) from Paul VICatholic School was stationed near the 6^th mile – perfect! They are pretty AUsome for a high school band!  As we leave Washington, DC to head back into Virginia the real fun begins as the crossing of the 14^th Street Bridge seems never ending! It was supposedly in the 60s but I was burning up by this time – especially with full sunshine on me. But being on that bridge meant I was closer to the finish! Just before coming off the bridge in the last mile-ish I spotted Carol and her bunny ears! I was so excited as that meant I would likely be able to find her at the finish area as I’d begun to have doubts as to whether I would find her… anyway, speaking of the finish. It seemed like a longer run to the finish at this point from the prior years I had done the race. I’d like to get course maps to compare! Oh well, point is, I finished! And saw Carol’s ears up as I did so I literally barged through the crowd (sorry for those that I bumped!) so that I could catch up to her. Carol was close to a 10-mile PR and I’d had a course PR! It was a great day of racing!

We found the portapotties, grabbed some snacks, ran into Leanne, and hit the road, err Metro! The return trip on Metro, by the way, was the smoothest it had ever been! We had a date with ice cream, donuts, and 45 burpees!

Next up: Doggy Dash and 5K! 

Happy and Healthy Training! 

What would YOU do for a Klondike bar?

What would you do for a Klondike bar?

I don’t know about YOU, but this is what I did for a Klondike Bar!

I rode the Metro from Huntington to Rosslyn with Carol

Carol and I walked up the 328 moving escalator steps at Rosslyn so I guess it was less than 328 steps...

We exited the Metro station and ran approximately .8 mile across the Key Bridge to the Exxon station in Georgetown on M Street

At the Exxon station we bought two gallons of water and carried them to the base of “The Exorcist” steps at the end / right of the parking lot

Photo credit!

Walked up and down these 75 steps, four times, while carrying the two gallons of water (approximately 8.34 pounds each)

Then we performed three rounds of the following:

• 10 push-ups
• 20 burpees
• 30 jumping squats
• 40 mountain climbers (both legs, not singles)
• 50 crunches

We then walked up and down the 75 steps again, four times, while carrying the two gallons of water

Summary:

1200 stairs - up and down carrying over 16 pounds
30 push-ups
60 burpees
90 jumping squats
120 mountain climbers
150 crunches

After that we did a bit of stretching 

Then we walked back to the Rosslyn Metro – carrying the two gallons of water; my shoulders were burning 

We rode the Metro back to Huntington

Then we dropped off the water

Next we walked two blocks to 7-Eleven for a Klondike Bar! Well I got a Klondike Bar, Carol had an ice cream sandwich!

Credit for the workout goes to Heather! Thanks, Heather! It was a blast!

The workout itself took about an hour. Maybe? We forgot to look at what time we started but know what time we finished. Oh well. Next time!

And we are already thinking of ways to modify this!

Next Up: Army 10 Miler

Happy and Healthy Training! 

Cheering and Volunteering at Ironman, Chapter Two aka the Rabbit Rap

The Rabbit Rap, Xtranormal style!!

Cheering and Volunteering at Ironman, Chapter Two aka RABBIT RAP

Team Rabbit in the house!

RABBIT RAP

Team Rabbit took a journey that was short and sweet

The mission: cheer and volunteer all day on our feet

From Reagan National to Madison

The rabbits were prepared to have some fun

We even flew out with some of our friends

They were gonna do the same on their end

After some time on the airport tarmac

The two hours flew by and we were laid back

Hopped on the shuttle for our hotel stay

Made a call to a friend from back in the day

Went to dinner, for dessert, and a drink

We are at the Great Dane? Really, you think?

Race day dawned bright and early

It was gonna be a long day, surely

After a small meal we hopped the shuttle bus

Then caught up with Team Z at Monona Terrace

The excitement builds as we hear the cannon blast
That's the signal for the athletes to start fast!!
A 2.4 swim journey is their ultimate goal

But the Rabbits need energy, so to Walgreens we roll
Diet coke, good and plenty, and chips from the store
Very excited to cheer, it's never a chore!
Then right on the street the Rabbits meet a fan!
He saw Team Rabbit in Placid; a very nice man!
Now to get to Verona we must board a bus
Standing in line was really no fuss!
Cheering on the racers and with any luck
They won't have to embrace the suck!
Team Rabbit took the bus back to town
Maybe we can see the winner crowned?
Yes indeedy we saw him and he was all smiley!
Soon after the Rabbits get a handshake from Mike Reilly!
Then, what do you know? The rabbits need food
After lunch at a pub we are in a good mood!
It's time to volunteer and wear our shirts of green
Run special needs that evening is the place to be seen!

The rabbits finished their volunteer stint

We knew later we’d be paying a mint

But first we needed some refreshments to replenish

Our depleted stores so we could watch the final racers finish

We saw Team Z cheering in the bleacher stands

By the finishers chute, it look so grand

We made our way forward from the back

Before you knew it we were at the front of the pack

Cheering the racers with our Rabbit ears on

Watching them come in and running strong

Then Mike Reilly came down from his roost

Cheering on the final runners he gave them a boost

What do you know, he soon spotted the Rabbit team

Gave us Rabbit Girls a shout out over the mike with a scream

The last runner came in and the crowd had such fun

The minutes ticked down till the race was all done

Now Team Rabbit is planning to do this race

And Mike Reilly sees us all over the place

Rabbits are coming when you hear the cheers

You'll know it's true cause you'll see their ears

Look for the Xtranormal video, coming soon! 

Part one, Cheering and Volunteering at Ironman, can be seen here! 

The Rabbit Rap was a joint effort between me and Carol!

The countdown to Ironman Wisconsin 2013 is ON! 

Happy and Healthy Training! 

Next Up: Army 10 Miler

Team Rabbit Sighting at Ironman Wisconsin!

The backs of  Team Rabbit's ears can be seen in this video!

Bunnies in the house! Race Report and other stuff...

Team Rabbit (me, Carol, and Pam) wore bunny ears on the run at Ironman Lake Placid. Priscilla gave us the idea when we were waiting to get to her birthday race, the Baltimore 10 Miler. We figured the spectators would like the bunny ears. Well, they did all right. And way more than we ever thought! These are some of the things that were said as we ran along, and the bigger the crowd usually the bigger the reaction. I was even propositioned(!):

• BUNNY!!!!!!!
• The rabbit is back!
• The bunny is back!
• Hey your ears are on backwards!
• Little Bunny Foo Foo!
• What’s up, Doc?
• Energizer bunny!
• Eveready bunny!
• Silly Rabbit! (Trix are for kids!)
• Playboy Bunny?!
• Where’s your tail?
• Run Rabbit, Run! (Walk Rabbit, Walk!)
• How many of you ARE there?
• It’s the Easter Bunny! (in July?)
• Look at the bunny?!
• Love your ears! (Love your hat!)
• Angel is the centerfold!
• Hop like a bunny!
• Hop to the finish!
• Peter Cottontail!
• Thanks Easter Bunny, bock-bock!
• I’d do you in two seconds
• And what Tim said to spectators and he ran with Carol, “And she poops chocolate eggs!”

---------

A race day poem!

Rock Race Day, Sunday

Ironman is another fun day

It’s Team Rabbit’s time

Show them all how you shine

Team Rabbit is gonna kick some ass

Even if we’re low on gas

One hundred forty point six miles

Please don’t forget your smiles

---------

This was something funny my Z-mate Marie posted on my timeline on FB: Some folks in line to register where talking about "the lady with rabbit ears that did cartwheels at the finish line". I proudly said "That's my teammate! This was her third Ironman!". Your finish is now part of people's stories of the race!

---------

First, here’s a quick run down of the time leading up to race day:

Team Rabbit departed the DC area on Wednesday afternoon. We had two cars and were going to go almost halfway (reminds me of a GREAT song...) The ride with Pam was FUN! I mean we both missed Carol, but she was with Tim, so that was cool. Now if we’d only had walkie talkies...next time! Pam kept me entertained with funny stories and read entries from her training journals which was very cool!

The trip was mostly uneventful the first night. Though getting into New Jersey to our hotel was...interesting. The location was just odd. Ohwell. On Thursday we made good time to Lake Placid  and we were checked in and had done packet pick-up by about 1:30. Ask me about my $650 backpack...

After packet pick-up we went to the Choppah (aka the Price Chopper) for supplies and stuff. I score the most awesome nail polish by OPI: Pedal Faster, Suzi! Perfect! But would it? Make me faster that is... Anyway, it was pink and looked great with my wheels and the rabbit jersey!

After the Choppah we stopped to get Pam check in at the Town & Country then we were of to the Golden Arrow. Wow – so nice there and right on the lake. We had requested rooms next to each other and they delivered! We were on the second floor, lake side. Awesome!

For the first time in three Ironman events I managed to get to the merchandise tent on day 1! It was awesome and I got a few fun things. I took a picture of transition before it was filled with bikes to compare with the picture I would take AFTER it was filled with bikes:

Later we had dinner that night at the restaurant at Northwoods Inn and did a bit of carbo-loading.

Friday morning we started the day with about a 30 minute swim in the lake. We swam from the Golden Arrow beach to the course where we picked up the course and swam to the start and back. The water was so nice! Then we changed and regrouped for a short ride. Pam needed to get her bike from Placid Planet and Carol needed to get hers from the race tech tent.  We just did a short out and back in reverse of the end of the bike loop and did get to climb the three bears so that was nice. We went about 7-ish miles. After we put our bikes away we went on a short run. Brick: check! Friday night we had the mandatory athlete meeting. Getting there was ok – we walked. Nice to stretch out the legs. Getting back...interesting. We hitched a ride! Later we tried to have dinner at the Pub Brewery but it was too late and too long a line. So we ended up at a pizza place. It was really good – I had a grilled cheese with tomato sandwich.

Saturday morning we did another swim from the hotel beach. This time we swam to the course and since the buoys were in we swam to the turn around and back. The water was again so nice! I was still prepping my bags, though they were all laid out. It is amazing how much stuff goes into Ironman! It is always a little nerve wracking to have to drop off transition bags the day before, but knowing we can get to them race morning makes a difference. I really don’t know where my Saturday went, but I do know Carol and I were not early in dropping our stuff off! We saw Pam on her way back from dropping her things off. She’d had the chance to ride the descent into Keene on her race wheels so she was happy!

I think I tried to do some napping before and after the drop off but was so keyed up! For dinner we were meeting up with Carol’s family who was in town to cheer her on. That was fun! We went back to Mr. Mike’s Pizza and I actually had pasta that was pretty good! The bread was delicious, too! Eventually I was back in my room and making final preparations for race day. My alarm was set to go off at I think 3:45 AM.

Race Report (finally):

People always think there is so much time, but I know that no matter how much time you seem to give yourself you could always use more! Between walking down to transition and all the things needed to get done: body marking; air in tires; put stuff in transition bags; nutrition on bike; etc. Before we knew it, it was time to hit the potties one last time then wetsuit up! I felt so much calmer before this race than I did three years ago. And even before Arizona last November. I mean, I was still nervous, but I think it was just the experience that helped.

Pam, Carol, and I went into the water together but Pam stayed near the back while Carol and I made our way up to the front so we could be near the line. Again. The swim in Lake Placid is truly like no other with the cable permanently fixed about 5 feet under water. One hardly needs to sight! Of course, when 2500 plus athletes all take off at once and many go for that same line... well, the description ‘washing machine’ comes to mind!

Swim 1:11:06 22/108 (Goal 1:15)

The 10 minutes till the cannon went off seemed much longer to me. As we waited in the water and people started filling in the national anthem was sung and Mike Reilly was up there already cheering us on for the day ahead. So cool! Even the last minute seemed to take forever. Finally it was time! The cannon went off and WE were off!! I got pushed to the inside and did not even know it! And yes, it was like a washing machine! Even as I tried to move back towards the cable as I went along I still was being push towards the center. CRAZY! Eventually I made it to the outside and could see the cable and was easily moving right along. I seriously got sucked along and felt like I was hardly working on this swim! I got out of the water and the clock read 34 and I was pleased and knew I was a little faster than I’d planned. Of course, it is hard to...plan in this swim chaos! But more importantly, as I was running across the little strip to jump back in the water at this halfway point, I again heard Bon Jovi’s “Livin on a Prayer” which I’d ALSO heard at the halfway point of my IMLP 2009 swim! How cool was that? Ineresting note, I also heard that song in a remix version at the near halfway point of the bike! We (Team Rabbit that is) just LOVE that song and generally bur out into it at about every halfway training (or racing) point in preparation to race day!

http://www.youtube.com/watch?v=lDK9QqIzhwk

Back into the water for the second loop I started swimming right away. I will say that loop two for me was still pretty crowded. Once or twice I found some feet to draft off of and was happy for that. Between that and the cable all was good! It got crowded at the turn around and at the swim exit but when I got out of the water the second time I saw 1:11 – yay! My second loop was 3:04 slower – which was pretty similar to IMLP 2009. After the wetsuit stripper I was off on the run to get to transition. My feet felt surprisingly good here running along barefoot. In the past year or so with my plantar fasciitis the barefoot run to transition was often quite painful. I’m glad my feet are happy again!

T1 10:33 (Goal 10:00)

Found my T1 bag with no problem. When I was almost to the tent I saw Marie! Thanks for the cool picture you posted, Marie! Transition went ok. I was not doing a complete change so that was good. I have a system, it may not be fast but it works. I had a shared volunteer so that was good. She got my arm warmers on and I was set! The sunscreen volunteer did a great job as I did not have any burns after it was all over. Bonus! I realized I needed to hit the potty and needed to backtrack. I felt like a salmon swimming upstream! But it was a good thing.

Bike 7:42:18 60/108 (Goal 8:00)

It was great to get started on the bike!  After my mad dash to hit the potty pre-ride that is. I felt good leaving town. It is always great fun coming down the hill and not hitting the hay bales!  My heart rate monitor was actually not registering my heart rate but at least it was showing everything else. I guess I once again had some Garmin drama!  Regardless, I would try to take it easy on the climb to the Keene descent.  People were passing me left and right. Well, mostly left but seriously, later on people did pass me on the right!  “W” Thankfully the shoulder was quite wide at this point!

Speaking of Keene, I was a little bit nervous about the descent as I’d only ridden on the new wheels three times, and one of those was just 7 miles two days prior! The first descent to Keene went ok! I flew by some folks here...who later passed me up after they’d made it down the hill!  I had fun though. I won’t say I love descending like that but I do like it!

After making it down the hill, I tried to stay aero as much as possible while I could. This is a nice stretch of road and I quite enjoy it. I also enjoy much of the course after the turn to head towards Jay and the new out and back. My nutrition seemed to be going well – I was doing the usual on schedule.  Then on the way back on the new out and back my tube of nuun flew out of my back pocket! Oops! I would need to improvise...because my quads were cramping a bit, especially my right, the lower inner part. I started taking extra salt tabs and bananas at every aid station. The shorter out and back on Haselton Road is so nice now! You can really move on the return portion! Too bad it is so short!

Oh I love Whiteface Mountain! The return to town is tough but I do seriously enjoy some of the views along here. Just as I was approaching the first of the three bears a woman passed me and said something like, “Welcome to Mama Bear” which I totally loved! If I had not read a former Z’ers race report years ago before doing IMLP for the first time I would have no idea what she meant, either!

Anyway, the first time of up Papa Bear I felt like I was in the Tour de France! Wow were there lots of people along the street! At the top I made the turn onto Northwoods and it was along here I saw a guy in a Chive t-shirt!  I was SO excited! I would see him two more times that day! Finally made the turn on to Mirror Lake Drive for a quick stop at Special Needs! This time I remember to pick up the extra salt tabs. Too bad I didn’t have extra nuun in there... Note to self for the next time! After Special Needs I saw everyone from Carol’s cheer group. Yay! Now on to the second loop!

The second loop was a lot like the first, except I had a harder time on the initial climb out of town. The descent felt great, again!  My legs were really cramping a lot so I started with the extra salt tabs and kept up with the bananas. On the second loop, after the turn towards Wilmington at Jay I got to see the family with the pet goats! I did not see them the first loop but I did see them three years before! It was pretty hot out there at this point and I appreciated any shade or cloud cover I could find along the way! I was even hoping for a little drizzle! I was super happy to greet Mama Bear the second time as well, along with Baby Bear and of course Papa Bear! I was pretty psyched as my 112 miles was nearly done! Coming back into transition I was really happy to move on to the next portion. I did not get emotional as I had done three years before but was more excited for what was about to happen...

Note: My top speed for the day was 42.0 miles per hour. This was my fastest speed to date! I’m not sure if this was the first or second loop as I have yet to download my Garmin data!

T2 8:40 (Goal 5:00)

Back into the changing tent after a quick stop at the potty. Speaking of the potty... I did not stop once to pee on the bike. This does not mean that I peed while on the bike, this just means I actually did not have to GO while on the bike. Actually in about the last 20 miles I did feel like I had to, but was not stopping. This does mean that part of my cramping probably was probably dehydration. Oops, I must not have been hydrating enough leading up to race day. This time I had a volunteer to myself! They sure do rock, the changing tent volunteers. Again, I was only changing shoes and headgear so not too much to worry about. The last thing I did before leaving the changing tent was put on the now famous BUNNY EARS! Out of the test for more sunscreen then I was on my way...

Run 5:57:48 71/108 (Goal 6:00)

Okay, when we (Team Rabbit) decided to go with bunny ears headboppers (thanks for the AUsome idea, Priscilla) we figured the crowd would like them. As you can see from the list above, the crowed LOVED them! I think I am going to wear bunny ears and the rabbit jersey in as many races as possible!

I felt really good when I started the run. I was planning to run/walk as needed but definitely at every aid station. Of course, there is a huge downhill leaving town so it was easy to run and with more speed than ‘normal’! The crowd was loving on the ears, too, and I was smiling like crazy. Very, very fun! I ran all the way to the first aid station, which I think was on an uphill where I definitely walked. I started taking in a variety of things: Ironman Perform, grapes, cola, oranges and pretty much repeated that at every aid station and eventually added in chicken broth and water.

Shortly after the aid station I started chatting with a guy athlete who said he liked the ears and mentioned he had a rabbit at home. Also told me his friends and family said that was why he couldn’t get a girl friend. Okay...But he was very nice! Was hoping to get a picture of us after the race to show his family, but he finished before me and I never saw him after. Oh well. Anyway, during my first loop out I saw Caroline!  Yay Nice to see a familiar face when there were very little teammates there. Around the third or so mile (because I really cannot remember) there was a stretch of road that was exposed and I pretty much having a bit of an issue with the heat. I opted to taking walk breaks about half way between the aid stations and not long after started the counting of my run and walk steps. It really does keep my brain occupied and kept me moving forward.

The aid stations were fun and seemed to have themes, much like Arizona had. I loved hitting the turn around because there was an older gentleman sitting monitoring the runners wearing an AU hat! I actually got to should out “War Eagle” to someone! I told him my son went there and kept on moving. But that really picked me up!

Along the way back to town I was very happy to see Carol and Pam. Yay Team Rabbit! Carol said she had some buddies to run with so that was good. As I neared town the various spectator groups were happy to see that the ‘rabbit’ was back and they just cracked me up! As I was going up the last hill into town I was being prompted to run. Um, I tried! I made it about two steps and started walking again! I was psyched to be on the out and back as no one there had seen bunnies yet! It was along here I was propositioned! Hahaha  I saw Barbara from Team Z at Special Needs! Yay for familiar faces! I changed a few items out here then continued on my way. I was actually surprised at how quickly I got to the turn around on the first loop! It seemed short, but I was doing more running than walking at this point. I think I saw Carol’s cheer group along here as well. And I saw Caroline on her way to being finished!

Back out to Main Street and on to the second loop. Love that downhill out of town!! By now the sun was no longer a factor and it was more that I was just tired. My breathing was starting to get to me a little but nothing close to three years before. I know I saw Carol and Pam again and was quite happy about that. I also saw the AU guy again and we talked a bit. I found out he was Class of ’64 – a great year and the year I was born! I told him that seeing him made my day!

Finally, I made it back to the out and back. This time it took a lot longer to get to the turn around. On the way out I did stop and drop my fuel belt in my Special Needs bag so I wouldn't have it in the way of my cartwheels! haha I was jogging with an older guy at this point and his fans were teasing him about the rabbing running faster than him. Once we hit the oval I let him go ahead because I know how narrow the finishers chute gets, especially at the arch. I saw some of Carol's fan club on my way around - yay! I heard my name getting announced and I unfortunately cannot remember if Mike Reilly said anything about my cartwheels! I have no clue what my finisher's song is, unlike Carol - who got an EXCELLENT one! One that the 2012 USA Olympic  Swimming Team also likes (link below if not blocked):

http://www.youtube.com/watch?v=YPIA7mpm1wU 

Some of the details from the run are fuzzy now (oops, next time I shouldn’t wait so long to write) but all in all I felt pretty good. I kept moving forward and had no nutrition issues. I did make three quick stops to the potty along the way, but this was because my hydration levels were up. Much better than I did in Arizona, where I was uber hydrated!! I walked more that second loop than the first but did keep alternating anywhere between 50 to 200 steps.

The run was a big breakthrough for me especially as compared to IMAZ 2011 which had a slower time than IMLP from 2009 by about 8 minutes. I kind of fell apart mentally in Arizona where in Lake Placid 2009 I just couldn’t breathe. My times had been 6:40 and 6:48 so my goal of 6:00 kind of scared me! 

15:10:25 (Goal 15:30) Speaking of goal times, which I have in parentheses next to my official times, I had shared my 'dream goal' times with a few people before hand. Specifically so they would know when to try to track me.  Of course, having done this race distance before, I truly would have been happy to finish at 17:00, or less of course! And with any marathon time! Going into the race I did really want to work on my brain and the mental aspect. Now that I’ve sort of done that I need to work on the brain and the pain together! The next challenge for that is hopefully Ironman Wisconsin 2013!

All in all, Team Rabbit was successful in Lake Placid! Yay!

Next up (so far): Army 10-Miler! I think I will be a rabbit...

Trixie is ready. Am I?

Today is Monday of race week! Yikes! Trixie is ready with her hot, new race wheels. I decided that as my Mother’s Day / Birthday present I’d upgrade Trixie a little bit. Okay, a lot. Trixie is sporting some nifty carbon fiber wheels from Hawk Racing. Big thanks to Patti – a Z-mate  - for the information and connection!

So, now that we know Trixie is ready, the real question is am I? Well, I’ve done most of my homework, so to speak. Even with missing a chunk of time thanks to Peter Parasite a couple of months ago I got the rest of my key workouts in. And fortunately I have not really been sidelined from the epic dental adventure of the past five weeks (aka the root canal from hell). Just before taper started I had three weeks of workouts that included hill repeats on the bike. And of course riding the IMLP course back on Memorial Day Weekend! In addition, I did three rides out of Culpeper, all of which included Etlan Road and Round Hill Road. And the scary rest stop!

I have no idea what is hanging from the ceiling but we always feel like a horror movie could be filmed here!

Now I’m in taper mode and trying not to pig out. And last week managed to get a lot of rest. Not so much the last couple of nights but I hope to fix this the rest of the week! Yes, I am ready! My Team Rabbit-mates and I have all had an issue or two to deal with leading up to Race Day, Sunday, but we ARE ready!



Ironman Lake Placid, here we come!


Happy and Healthy Training and Racing!


Next up:

• Ironman Lake Placid 
• Followed by Lazy Monday...

Race Day, Sunday

Race day, Sunday up before the crack of dawn
Call team rabbit to see what’s going on

Hello,
What up, girl
Yo rabbit what’s crackin’?
You thinking what I’m thinking?
Ironman – then it’s happening

But first body marking, transition, and air in the tires
Who says they aren't nervous?... They'd be liars!!


I got my Gu and my salt tabs vice
Got my Special Needs bags, gonna pack ‘em up nice


Two loops on the swim then onto the shore
Wetsuit strippers never seen transition before


Into the changing tent where it’s total chaos
But nuun + Good n plenty = crazy delicious


On the bike for 112 miles of fun
We pass right by the ski jump run


The descent to Keene, step on it sucker
Six miles of sheer terror suck it up mother F*cker


Back to transition for a change in shoes
What I'd really like now is some booze


Only 26.2 more miles
Along the way I give some smiles


Finally its time to hit the speed skate track
Spectators going nuts like they are on crack


Down the chute to the finish line
Hear Mike Reilly and claim what's mine

-------------------------------

It's the iron (what) man of Lake Placid!

Plan B...the heat’ll do that!

Back in high school there was some kind of ‘riot’ and we had a thing that I think the principal called Riot – Plan B...
And speaking of high school: Two weekends ago was my 30th high school reunion. Friday night was a pub crawl: four different bars in Old Town Alexandria. So I did not have to worry about drinking and driving I got a room at the hotel where the actual reunion was to be held the next night. I made it to two of the four bars before calling it a night. That night our area was hit with a derecho(!) and many places, including the hotel and my house, lost power. Saturday morning I headed home and even tried to go to the pool but that was without power. The reunion fesitivites for Saturday were cancelled because of the lack of power and they opted for Plan B – meeting at one of the bars from the night before as an back up plan. I was not up for another night at the bar (it was also starting later) as I had to get up early for a bike ride and had not really been able to clean up.


Turns out my training pal, Carol, was going for pizza at an air conditioned place and I joined her and her husband. While we were there it turns out that their power was turned on. Carol invited me over for the night which I took her up on. It was good too as I have no idea how I would have been able to find all my stuff in the dark in the morning! I had a hard enough time going home that night while it was still a bit light out finding my stuff!


Sunday morning we woke at 3:40 to get on the road by 4:30...but we had some delays meeting up with Pam because of construction issues. We got about an hour or so late start but were finally on our way. We were to ride 80 miles out of Culpeper but due to the heat and the later start we opted to stop at 64 miles. We were OK with that! Later that day at my house – my power was back by then – we managed to have a nice little cook out!


My son missed out on all the fun, too!


Wednesday , July 4, I typically meet at a local swimming pool with a group of friends to do a free, laid back, sprint-distance triathlon. This year, due to the aforementioned derecho this had been cancelled as the pool had no power and could not run the pump. Well it turns out Team Z/Curl-Burke was having their regular Wednesday swim practice at 6:30. Me and Carol and Leanne did the swim practice then did about a 14.5 mile bike ride followed by a 3.1 mile trail run. So it was not quite the tri we had planned but a good back-up. Or Plan B! Also, Carol and I had the opportunity to test out the rabbit ears on our run!


This past weekend we had taper workouts. Saturday I had an 8 mile run and met Carol for an out and back on the Mt. Vernon trail starting from .... It was crazy warm...ok, hot...and we agreed to start at the crack of dawn. We were off and running by 6:15! It was odd to be done by 8:30! I stopped at the grocery store and Starbucks on my way home and it was even odder to be basically doing nothing by mid-morning on a Saturday!

Sunday was a 50 mile hilly ride. Again we rode out of Culpeper. If it is possible, it was even hotter this time! We were off and riding just before 7:00. Thank goodness, too, because it was just crazy hot out. I’ve never dripped so much sweat on any one training session. I guess the heat'll do that! Round Hill Road was particularly ‘fun’ yesterday. Then, the last 10 miles – specifically the first 6.6 of those 10 miles were pretty brutal. There is a long stretch on Sperryville Turnpike and at this point there was a good portion of false flat that was exposed to the sun. I was so happy to turn off that road! One exciting note: I recently got some race wheels for Trixie. Thanks to Patti for the info and discount! This was the first ride I got to test them on. I can't tell if they make me any faster but they did feel nice! Thanks to Kathy for lending me the tools and showing me how to change out the rear cassette!

After the ride we did a short run after then went for pizza on the way home. Of course, once we got home Carol and I thought it would be fun to swim! So we suited up and headed to my pool that was more like a bath and tried to do some laps. We made it through 2000 meters before calling it quits. The water was just way too warm.


This morning was my fifth and final trip the the endodontist for root canal therapy. Now the average root canal apparently takes 2-3 visits. My tooth (6-year molar on the bottom right) was annoyingly tricky and took extra visits! Yikes! Next stop is the dentist in 3 weeks for a new crown. Woohoo! At least it is after Ironman Lake Placid...which is now 13 days away...


Finally, Carol and I have finished our masterpiece! The rewrite of the lyrics to Lazy Sunday, which we are calling Race Day, Sunday! Stay tuned...


Happy and Healthy Training!


Next Up:


Ironman Lake Placid