That was the 29th anniversary of this event, but the first time for me. It’s always after a half-ironman or before a half-marathon, so I never got a change to attend. But this year, I managed my schedule to do it. And that was an A race, meaning I put a lot of effort into training !

After the test race few weeks ago, I knew what I had to do, and what to improve. I targeted 25min swim, 1h05 bike and 40min run.

Because of the triceps tendinitis, I only swam once a week (on Wednesday), but I added two rubber sessions suggested by my chiropractor in order to strengthens my shoulders and triceps. Over the past eight weeks, I biked three times a week: 1h30 on Tuesday with low / medium pace ; 1h30 on Thursday with intervals ; and between 2h30 and 3h30 on Sunday with hills repeat (7000ft climb average). For the run: one intervals session on Monday, race pace on Wednesday, and long on Friday.

I did warm-up few minutes prior to the start, but the water was freezing (50F) !! My face was numb ! The race started at 8am (8:10am for the newly old man :), because they had fog issue in the past by starting too early.

Swim: the course went along the peer, so I started on the left side of the pack to let all the crazy guys pass me without being kicked in the face. I usually don’t push in order to keep power for the rest, but this time I tried. I passed people from the previous wave lol. The sea was a bit rough so each time I tried to look up for the direction my head was spinning. Just before exiting the water, I almost got knocked down by a wave. Then I got ready for the 400m run on the pavement to reach the transition area. I didn’t know my time at that point, but I found out later it was 25min. On track

Bike: T1 was weird… we had to exit the transition area, run on a small path, then run uphill and finally mount the bike ! I spent more than 4min. Anyway, I tried to follow the plan: all out until T2. I think I was fine until mile 20, I even passed people in my age-group. Then I started to loose power. And I saw that I wasn’t on track anymore. I did 1h10.

Run: even I knew I wouldn’t make it, I ran I fast as I could. I passed one guy in my age-group before the u-turn, but that was pointless since everybody was way ahead. I tried to keep-up with a SVTC friend, but he was faster than me.

I finished in 2h23. Far from my 2h15 - 2h20 target. That was definitely a nice event, very competitive. I don’t know if I have room for improvement, but I’ll read stuff and talk to people to see what can I do.

Distance:
1.5k / 40k / 10k

Time:
swim: 25:54
T1: 4:06
bike: 1:10:49
T2: 0:57
run: 42:00
total: 2:23:46

Rank:
age-group: 14/55 (30-34)
gender: 71/426
overall: 78/648

Nutrition:
gel: 4 x PowerBar Apple (every 45min)
drink: 1 x 30oz PowerBar Endurance Lemon + Base Water + Base Amino + Base Salt

After a couple years of realizing my own personal physical goals, it’s time to take on a new challenge! This is more of a selfless challenge unlike my previous goals of losing the extra pounds I was carrying around, and seeing just how far I could push myself. This year I’m focussing all my training into completing the Ride to Conquer Cancer in Ontario. Given that all my previous riding has been triathlon focussed, the 100 miles on day 1 and 100km on day 2 is quite a different training regime! I’ve found a group of like-minded riders, and started indoor training with 2hr spinning classes to add into the rest of my regular training. After the first 2hr session I realized I may have taken a bit too much of a break away from my bike once the cold weather set in - while my cardiovascular didn’t take a hit, I’ve spent the last few minutes browsing the Sugoi on-line store investigating the different choices in chamois! I’m looking forward to much more training to build up the endurance to really enjoy this ride!

I hope you have all enjoyed the first week of 2012, I know I have! It’s been great to reflect back on last year, and take the opportunity to consider the goals set for the upcoming year (and how I can achieve them)!

It seems crazy to think about, but my “A” race is just over 5.5 months away! I’m so excited to return to Coeur d’Alene to complete my third Ironman, and I am even more excited to spend time with my family and friends that will be there to cheer!

To achieve my goal of completing a 14 hour Ironman, I’ve been following a training plan for the past few months. Now that January is here, it’s time to seriously start ramping up my training! In addition to regularly going to a masters swimming class, I’m a member of a cast-iron training group in the triathlon club in my city. And when the weather is not cooperative for cycling or running outdoors, I’ve been getting out to skate-ski and ice skate! It’s been great cross training and has been nice to switch it up a bit and have variety in my training!

Although the weeks are busy and time goes by quickly, I’m loving every minute of it. I hope all of you have a fantastic 2012, and that you’re able to accomplish all of the training and racing goals you have set for yourself!

Until next time… happy training!

Happy New Year to all Brand Champions!!! Wishing you all the best

October was a great month of running for me.  First of all, the weather was cooler in Virginia Beach.  I ran a 5K on Oct 8 and set a PR of 27:33.  I ran another 5K a week later and set another PR of 26:21.  On Oct 29, I ran 10K and set a 10K PR of 1:00.

My next big event is the St. Jude Half Marathon in Memphis, TN on Dec. 3.  I am running this with one of my best friends.  I am really excited about this race.  I will be wearing my Sugoi brand champion gear.

Then it’s on to marathon training.  My husband and I have signed up for the Shamrock Marathon in Virginia Beach.  This will be my first marathon.  We completed a 15 mile run today.  This is my longest distance.  It was pretty tough. I am looking forward to the challenge though of a marathon.

I am loving all of my Sugoi gear, especially the Versa Jacket.  It is the best jacket ever designed!!  Genius!  The quality of all Sugoi products are super!  Keep up the good work.

I am a member of the Canadian Forces and I just found out that I will be deploying to CFS Alert (Canadian Forces Station Alert http://en.wikipedia.org/wiki/CFS_Alert ) at the end of the month for a six month tour.  Not exactly how I was expecting to conduct my winter base building for next year’s racing season!

Obviously, there will not be a pool available but I am very fortunate that there is a very well equipped gym to use, so with the help of my coach by email I will be in good shape come my spring time return to home and a warmer climate.

I will be trying to document some of my training while up there ( http://eme421.blogspot.com/ )and I will do my best to get a picture in one of my Brand Champion jackets with the famous Alert sign while I am there:

It will definitely be an adventure, regardless of how my training holds up!

SkyRise Willis Tower Chicago 103 Floors Stair Climb

Once again, I attempted the marathon of all stair climbs, the Willis Tower (aka Sears Tower) 103 floors.  This was my fifth attempt at the Tower and it doesn’t get any easier no matter how hard you train.  It’s a mental, repetitive, and lung burning experience.  I was in the competitive elite division which this year race had over 38 states and 7 countries participating.   You pretty much seed yourself at the start line all the elite know each other from previous climbs.  7:00 a.m. start time and go.  Seven seconds intervals until the next climber goes.  I ended up passing two men and the 2010 winner from Mexico, so I thought I was on pace.  I wore my Sugoi compress shorts which help with the muscles from getting sore.  Left, right, left, right and I tried not to look at the floor numbers.  In the end almost the same as last year. 18:08 and 5th Female Elite.

September and october were quite busy for me with regards to my running life.  Even though races were almost one week after the other, they were quite different.  Back on september 18th I ran La grande Vadrouille 10 k in a wonderfully nice weather, finished 4th female.  Then one week later I ran the Oasis Montreal half-marathon and there it was as if summer was back again:  around 22° and 80% of humidity which made it seem more like it was 30° . Too hot and sticky for me, but well, I managed to finish the race and climb the last hill 3 km before the finish line;  I was quite exhausted, ran 3 minutes more that planned but still arrived 6th female and 1st master en 1h27.  Then the week after I went to the town of Trois Rivieres (1h30 drive from Montreal) in order to do a 10 km;  there, fall  was well arrived and we ran with temperatures close to the freezing point, and blasting wind… No need to say I did not wear the same running outfit as the week before;  instead of the BC running bra I wore a Tri tank and the new BC Turbo wrap running shorts.  The race was a hard one due to the wind but I finished just 25 seconds from the female winner and I was really glad to have been able to overcame the nasty weather.  It was as if I passed form summer to winter. 

After a 2 week break from competition I came back to the Quebec provincial 10 k championships, which I ran in 38:50 under again big winds.  I finished 2nd female overall (and 2nd master also) and was quite happy with it.  This race had more than 1000 participants and I finished 34th overall… not bad for an almost 45 years old female runner!!

Now I take some time off in order to be well in shape to begin again training for  2012 as I plan to run start the year early with a half marathon in January (in Texas). 

Tour de King 53 km trail, road and dirt road race.

This was my first real race since my recovery from Cancer earlier this year.  I was  a bit reluctant to enter it as I have been struggling with my recovery between rides and training.  I just needed something to focus on.

I had just taken position of my new Ridley x-fire cross bike and since this was suggested to be the fall version of the Paris to Ancaster this just might be the event to see how the new bike performed.  Well lets just say that it was not the bike that was the issue.  I did manage to break the chain which cost me almost half an hour (I had remembered to bring everything imaginable except a spare chain pin).  The race started like most races normally start.  After about 45 minutes of trail riding most people on cross bikes were starting to grumble a bit to each other about the trails.  This was a full on mountain bike race that has the sections of trail connected by road.  The ridley eat up the single track better than some mountain bikes I saw out there.  Then it started to rain.  The temperature was hovering around the 4 degrees mark and the rain made a nice fall day a bit more challenging.  By the end of the race the trails and roads were like riding through soup.

I did finish the race and was probably my worst time ever (started racing early 1992) as I finished towards the back of the pack.  Over all the event was fun and would like to attack it again next year in dryer weather.

Thank you again Sugoi for making great clothing that keeps you warm and comfortabel in the worst conditions.  The RSE shorts, BC long sleeve shirt, vest and lined tights did the trick.

Highwood Pumpkin Race 5k- IL

Back to back 5k’s in Oct. just trying to get my speed and breathing back without the swimming and biking of a triathlon.  Back to basics, 5k all out or at least try all out.  Probably one of the most unorganized 5k I have raced, but the view and course very fast and a little down hill the old military town Ft. Sheridan.  Cool 45 degrees and sunny for a 9:00 a.m. start.  A bunch of little kids 14 and under and runners dressed for Halloween.  Passed a few women and thought I was doing better than last Sunday.  I remembered to have my Cherry Lime Gu Roctane which made a huge difference and wore my Sugoi Brand Champion gear.  The compress tights really make a difference for the outdoor 5ks.  Pleased with the final 22:50 and 7:20 ish pace 3rd Age Group and 8th overall women.