Wednesday, December 16, 2009




Okay it's been a while since my last post! I'm finally starting to catch my breath and replenish my sleep deprived body. My semester finished up this past Friday and I now have some time to focus on my research study and study for my upcoming peds certification exam.

My last day of the XP2 cross training sessions was on Friday-I didn't attend that workout however did complete it on my own. I have been keeping up with the workouts however due to the complexity of my schedule they are on my own. The workouts have focused on building strength, so that means lots and lots of stairs and medicine ball workouts. I have also kept up with strength training with the guys at Discover Strength and some on my own (I could be a little more consistent though). My other goal that I have had this off season is to maintain regular swim sessions. I have been swimming 1-3 times per week (I mean really swimming not just getting the pool and chatting-Leann). My swims have felt good but slow! I have enjoyed my swim workouts and have even had the brief thoughts of competing again in the future. I hope to join a master's swim group after the new year but I will keep you posted on that.

As for other aspects of my life.....we had a family holiday party over the past weekend with relatives and family friends. It has been a really long time since I have seen a lot of these people-I'm talking years! It was fun to catch up with everyone again! The other exciting news is that I will have another nephew sometime in the coming month! My sister who is pregnant with their second boy has been barely holding the kid in-labor has already been stopped twice since Thanksgiving! This little boy is eager to make his way into the world-I'm hoping these quick genes will lead him down the path to the olympics someday:) As for the big brother to be Owen is doing well and making progress everyday! He is talking up a storm and tearing around the house like a mad-man! He too may be in the olympics someday!

On Saturday, I spent the day with Jen, Stef, Liz, and Aaron in Duluth. In the past we have set aside a weekend to spend in Duluth kayaking, shopping, eating, and hiking at Gooseberry Falls. However with everyone's hectic schedules it didn't allow for a weekend trip but we got a chance to go for the day. It was a nice short get away! I don't think that I have had the chance to experience Duluth in the winter before but I seem to have found it just as enjoyable as the rest of the year-maybe it was just the company but I had a fantastic time!

Winter has set in! I am loving the snow and am hoping that we get a ton more (okay you can stop rolling your eyes)! I just wish it wasn't so cold out! I am waiting for the temps to come up a bit so that Shadow and I can fully enjoy the winter snow!

Monday, December 7, 2009

Where has the time gone?

I can't that its been over a month since my last post! Where has the time gone? I have spent the past month running crazy from clinical to P2 to work to school to personal training sessions and to lifetime! With all the running my sleep has gone by the way side! This is my last week of clinical for the semester and I officially finished my last class period on the Mankato campus this past week. My car will be happy!

Since Ironman, my training has consisted of a crosstraining program that my coach had put together and weight training over at Discover strength. The sessions at both places have been killer but I feel that they have made me a ton stronger plus motivated to continue excercising. This is the start of my last week of the XP2 session and then I take a break from the intense training until January-what am I going to do with all the extra time on my hands?

Friday, November 6, 2009

The craziness never stops!!!! I thought that since Ironman things would settle down a bit but in actuality I think my life has become crazier over the past couple of weeks! I have been meaning to update my blog for the past couple of days but time hasn't allowed for it! Since my last blog posting I have spent my time running! Running to and from work, clinical, school, practice......you name it! Oh, I will be happy once school is done! I was suppose to defend my thesis proposal this past Monday, however I was told at the last minute that my advisor didn't inform the other staff members! So my proposal defense has been postponed until next week-AAAARRRGGHH! Just a little frustrating!

My running from activity to activity over the past couple of weeks has really limited my sleep or should I say eliminated it! Did I mention that will be happy once school is done?

As for workouts, I have been attending the XP2 sessions or at least as often as my schedule allows for which consists of a bunch of cross training killer workouts. Last night, I ended up doing the scheduled workout from coach at the gym, which consisted of an easy warm-up run, 2 x 20 minute intervals of stairs and running then finishing up with an easy run and core work. I got plenty of funny looks from the people at the gym as I carried the medicine ball up and down the stairs and then around the track for 40 minutes! I ended up getting in a good workout before heading over to the Bibeau's house for dinner.

I missed my workout on Wednesday-just ran out of time!

Monday, October 26, 2009

A bit sore!




Today, I'm a bit sore after my grueling XP2 workout! Okay, I may not have thought it was grueling if I were in good running shape. I feel that my body let go of my good running muscle over the course of the three week hyatus from running. This morning I met the group at the 740 building for a run to Minnehaha Falls where we would then run the stairs for period of time with a medicine ball. Today was my first med ball run which was quite ackward! I couldn't find a good way to hold the med ball and I had to keep switching from arm to arm and hip to hip. As we approached the falls the trail was torn up and under construction causing us to splash through the mud a bit-I was covered by the time we made it to the stairs.

We repeated the "half pipe" of stairs-each side consisting of approximentaly a hundred stairs for about a half hour and then I headed back to my car so that I could made O's birthday party. I got in a little over a hour of a killer run/stairs workout.

Saturday, October 24, 2009

I did it!

Today I ran for the first time in days! I missed my XP2 session today since I had to work last night. I attempted to do the same XP2 workout as schedule however I couldn't find "The Great Cesar Stairs." Shadow and I did end up running for about 45 minutes-we had a good workout while remaining conscious that I need to ease back into the running thing otherwise I'm going to be battling another injury.

The workout consisted of an easy run and stair repeats. I learned that Shadow must have a fear of heights as when running the Wabasha bridge stairs I had to pretty much pull her up and down them. Overall the workout went well and I didn't have any pain-YAY!
20 days without running! Today, I met with my physical therapist Pete for a follow-up on my leg (tibial tendonitis) and finally got the okay to start running! Pete rubbed out my legs a bit which were quite sore and filled with latic acid from the step mill/medicine ball and personal training sessions-then he sent me on my way. I don't need anymore follow-ups unless my leg starts to bother me again but Pete told me to email him if I had any questions.

I didn't get to try out my new legs (new in the sense of being fresh from the running break) today but plan to get out this weekend for a short time. Today however I did get on the trainer for about 45 minutes which allowed me to get caught up on some of the TV shows I missed over the past week.

Since my last post, I did get my halloween costume bought. Michelle, Margarita, and I met down at halloween store in St. Paul on Wednesday to get costume ideas for the group of us-after spending a LONG time and walking through the store several times we decided to be pirates. We figured the costumes would be easy to make and not too expensive.

As my semester for school continues to wind on, the projects, papers, and tests continue to pop up. I expect a CRAZY week ahead with clinical hours, three papers, two presentations, and a test due this week-along with class two days this upcoming week. The following week I defend my thesis proposal-I tell ya there is always something to do!

Tuesday, October 20, 2009

Still No Running......Day 17

Alright, I officially almost had a complete melt down today as the P2 team headed out for their run! My leg is feeling better or at least when I walk on it-except that there is still some soreness when I touch the area. Today's workout was tough-not because it was hard but because of the boredom of spinning on the trainer. I ended up spinning for a hour and 15 minutes-all that I could handle! I'm craving the chance to put on my running shoes and go out for a run!

Yesterday's workout consisted of 15 minutes on the crosstrainer and then 15 minutes on the step mill with a medicine ball. I then finished up with 15 minute of core work with the medicine ball.

Friday is the big day! The day that I find out whether or not I can start running again!

Friday, October 16, 2009

Still No Running......Day 11

Okay it is going almost 2 full weeks of no running and I'm starting to go NUTS! Ankle is feeling better for the most part except for when I flex my foot. Today, I went to another XP2 session at the Pit. The workout was changed from an outdoor to a indoor workout since the weather today was CRAPPY! The group (XP2 group) biked for a hour and then went out for a 45 minute run. I ended up biking for a total of two hours since I'm still haven't been cleared to run. I at least had people to bike with since the workout was changed.

It sounds like the weather is suppose to clear up a bit this weekend, which will be nice! Hopefully, I will get the chance to spend some time outdoors without freezing to death!

Wednesday, October 14, 2009

Still no running.....Day 10


Jen R's M-Dot Tattoo

So still no running due to my ankle-I did attempt for the first time since Oct 1st to wear heals (only for a short period of time and I wasn't on my feet for more than 10 minutes at a time), the pain was manageable but still definitely there. As for a workout, I ended up taking the day or should I say I ran out of time to fit one in. Today was a big day for some of my fellow Ironman friends-they got their M-Dot tags! Last year, when I got my tag Jen was their to support me but more importantly be part of the experience so I wanted to do the same for her as well. Jen R., Jen M., and Val all got their M-Dot stamp with a great and one of a kind design. I'm glad that I got a chance to be there to witness the excitement that each one displayed-it kind of brought back the memories of the Ironman Madison experience.

Following my time with the TCMC girls, I met up with Leann, Corrine, Cindy, Jen (a different one), and Erica for some girl chat and bingo at Majors. I ended up winning two games to total $132 WHOO HOOO! After bingo we headed over to Bella for ladies night-I promised to buy a round of drinks with my winnings (drinks are only 1 cent a piece so it didn't cost much!).

Still no running....Day 9

Today I attended another XP2 session where we met at the Pit and biked on the trainer for a hour-we did a workout of ups and downs or standing and sitting. The workout was intended to be easy since most of us are still recovering from our race season. Following the biking the group went out for a run through the skyways in St. Paul-I stayed back and biked. I become a little sad that I haven't been able to run especially with the groups on the runs through the skyways. I still have a week and a half before I see Pete my PT so that he can assess my ankle. My ankle is slowly starting to feel better-I can make it about 6 hours into my work shift before it starts to ache, however there are times I twist or move it wrong and it sends a jolt of pain through my leg. I at least wasn't left alone since Margarita was doing some tempo stuff on the treadmill-it was fun to catch up a bit with her since she just got back from Hawaii. She did bring me back a super cool water bottle from Ironman worlds!!!!!

Yesterday, I another personal training session at Discover Strength. Man, what a killer session! Here I thought that we would get a recovery session before starting hard again since we just ran a marathon-I spose it was 8 days ago. The trainers were having fun watching Cindy and I suffer through our workout yesterday!!! I tried to tell them that I had become a lazy ass since I was injured-they laughed at me and told me that they didn't care and to work harder. I did get out of the tibial strength machine but only because it was really painful in my injured area. It didn't help that prior to me going to my personal training session, I did some time on the stepmill holding a medicine ball-I just confirmed the thoughts of me being crazy by my personal trainers.

Monday, October 12, 2009

Still no running....Day 8

Okay, I'm about to jump out of my skin! I'm sad that I still can't run! The pain in my ankle has decreased for the most part however after about 6 hours into a work it starts to get sore. I have been good though, still sticking to my PT's order of NO Running. I'm just hoping that Pete will give me the okay to start running again when I see him on the 23rd-cross your fingers!

Sunday, I attended the XP2 session which mostly consisted of riding hills-man it was cold! We did hill repeats on Ohio St and the High bridge in St. Paul. I feel completely out of shape! After riding, the group went out for a short run as I waited in the Pit for their return and our core workout. I discovered I need a lot of work in my core area!

Today, I have another session with personal trainers at Discover strength-I can only imagine what hellish workout they have in store for us today!

Friday, October 9, 2009

Still no running


I have been really good about "following the rules" okay the orders from my physical therapist. Yesterday XP2 started (a 10 week crosstraining plan design by my coach) and I couldn't run! I had emailed by coach earlier-finally getting the courage to tell him that I was injured. Coach reassured me that the XP2 sessions would be beneficial even if I couldn't run being that there is a lot different activities that I can join into plus there are a couple of teammates still training for their Ironman races and needing long bike sessions. Yesterday, I did pop down to The Pit to say hi to my teammates and briefly talk with coach then made my way to Lifetime so that I could get a much needed workout in. I ended up doing the crosstrainer for a hour and then some core work with the medicine ball. Man, I forgot how boring the crosstrainer is-I wanted to shoot myself in the head after about 5 minutes however it did feel good to get a workout in since I haven't done anything since TCM and I was starting to feel like a complete LARD ASS!

Wednesday was the big day! The big day of getting my tat done! I was excited to see the design that Ben had drawn up for me-especially since I was super particular about the design not being too big or too colorful or too masculine or too ect..... Anyways the design turned out awesome! Cindy met me at the tat place to give moral support and take pictures.

Monday, October 5, 2009

Target Health and Fitness Expo 2009

Target Health and Fitness Expo 2009

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Last Race of the Season







This last Friday, I had another physical therapy session with Pete to check things over and get me all loosened up for the run on Sunday. I was feeling pretty good and most of the soreness had gone away. I still however was a bit nervous that I hadn't ran for a week and a half due to this tibial tendonitis thing. I was a little more relieved after the PT session since there was great improvement in my range since when I had started PT-it also helped that Pete gave me the okay to do the marathon.

Following my PT session, I made my way down to the Xcel Energy center for the TCM expo to pick up my race packet, buy a few things, and then work the Lifetime Fitness booth for a couple of hours. I got a chance to pass out several samples of Aquaphor (I think probably around 150) killing two birds with one stone (fulfilling my duties as an Endurance Lead and sponsorship). The Aquaphor was a big hit at the Lifetime Fitness booth! I ran into some of TCMC folks including Jen who opted not to run TCM but instead headed to Iowa for her homecoming at Luther (can you believe it)!

Saturday morning came way to early with a 5:00 wake up so that I would be ready for when Leann picked me up to head down to the Saturday TCM events. It is tradition that we as a team from Lifetime Fitness go down and cheer the runners of the Saturday TCM events on and then head to the expo. It was fun to see Jen J., Jen, Aaron, Ruth, and Aasa's kids run the events-they kicked butt as they always do! After the events we made our way to the Rivercenter to hit the expo, so we could pick up race packets and spend money! Cindy and I bought our race outfits-I know-I know we are not suppose to try anything new raceday, but I typically don't follow that rule. After the expo, Cindy, Leann, and I headed over to Cosetta's to get all carbed up for Sunday's race. We ended up running into Jason and Katie at Cosetta's which was great since we needed to get our plans in order for race day. The rest of the night I took it easy.

Sunday (Race morning) I had another early start with my alarm set for 3:45 so that I could get my race ritual done in time to make the shuttle bus from the Kelly Inn located in St. Paul. I arrived early to the dome, which has been my normal routine for the past 10 Twin Cities Marathons. Once I arrived to the dome I did take a moment to look down at the baseball field since it was set up for the Twins and it was one of their last games on the dome. Cindy and one of her co-workers met up with me shortly after I arrived to the dome. At about 7:45 Cindy, Jason, Leann, Meaghan, and Lisa made our way out to the start. Cindy and my plan was to take the marathon easy and have fun-we intended on doing 5 and 1's since neither of us was going for a time. We started off and goofed around a bit-Jason and Cindy started in with the comments that they thought they were running a 10k and that I lied to them; it got everyone laughing around us. I felt pretty good up until mile 9 when I started to feel pain in ankle-Cindy later told me that she could tell that the pain was starting to set since my tone changed. As I continued to run and the miles continued to peel away, the pain in my ankle increased but I tried to keep it a secret so Cindy didn't tell me to drop out. I did however gain small bursts of energy each time I saw someone along the course cheering me along. At about mile 23, Cindy's knee popped sending her to the ground for some stretching. At that point both of us were hurting but we were determined to continue on. We finally hit mile 25 (Owen's mile)-I have the rule that there is NO WALKING during Owen's mile-Cindy was a trooper and pushed through the mile with me. Once we turned the last corner and we on our way down the hill towards the capitol and the finish line we picked up the pace as we had a million people to pull us in! Waiting at the finish line was my friend the swim official (he used to officiate my swim meets when I coached for Sibley)-We had a short conversation and then Cindy and I were off to get our medal and finisher shirt.

Following the race it is tradition to head to Plums for nachos and a beer. Cindy, Mark, Leann, Terry and Carla joined my parents and I at Plums to celebrate and cheer on the Twins.

Bright and early Monday morning, I met with Pete my PT at Tria. He asked how the race went and then how my ankle held up. I don't think he was too thrilled with me once he took a look at my ankle-it was significantly tight and swollen. I know he was thinking why didn't I drop out but he didn't say it. Pete rubbed out my ankle a bit and then ordered me to not run for a while. I do have the okay to bike, swim, and lift weights.

Tuesday, September 29, 2009

Still no running


As prescribed, I haven't done any running-it now has been over a week since my last run. The anterior portion of my left ankle is feeling better, however the medial portion (inside) is still sore to touch. I have kept up with the exercises and icing but haven't been back to physical therapy since Pete was booked at TRIA. I will be attending a session on Friday and at that time I will know if my leg is starting to heal.

As for workouts I kept with biking. I'm hoping that the biking with keep my legs lose enough so that I'm not struggling marathon day.

Saturday, September 26, 2009

Lingering Aches and Pains






I have had some lingering pain on the anterior portion of my left ankle that started during the bike Ironman day. Being it has been almost two weeks since Ironman and the pain continues to linger, I decided to get it checked out since I do have Twin Cities coming up next weekend. The x-ray was negative of any fracture or at least major fracture since a x-ray most often won't pick up a stress fracture. The orthopedist was confident that there wasn't a stress fracture (good news) but was a worried by the amount of "crunchiness" with every movement of the ankle warranting the need to get physical therapy-in fact made me start that day! During the physical therapy session Pete the therapist worked out some of the tightness in both the anterior and posterior tibial tendons. He did however have some concern that I have two spots on my tibia that could turn into stress fractures-so I'm not totally in the clear. I have been ordered to attend four sessions of PT prior to Twin Cities, ice, stretch, massage, and NO RUNNING until the marathon:( I was however given the okay to some cross-training. I was given the okay to run the marathon with the agreement that if the pain increased I would drop out-increased pain could indicate a ruptured tibial tendon or stress fracture.

So sticking to Dr. Jone's and Pete's recommendation, I have been taking it EASY! In fact, I haven't done any workout since since Wednesday run other than the exercises prescribed.

Onto BIGGER and much more interesting topics such as M-Dot's. Today, Cindy's right calf got decorated with a badge of honor-A M-DOT! I just got my M-Dot outlined and will be finishing my design on the 7th.

Tuesday, September 22, 2009

A Big Fat Slug!

I'm feeling like a slug! Over the past couple of days since the big ironman event the intensity and motivation to workout has been down. I feel as though I should be doing more but have constantly told that I need the rest.

Yesterday, I did get into the pool and swam about a little over a mile at an extremely easy pace. My shoulder was a bit sore for the first time in weeks, although it stinks I'm glad that Ironman is done. Following my swim I met Cindy for another session with the trainers at Discover Strength. The workout with trainers was hard as the trainers added weight to all the exercises-I wanted to cry at times and yell out "don't you know that I just did an Ironman a week ago" but I knew that they would laugh at me and tell me to suck it up. Cindy in fact told Ryan that he wasn't a nice person, which was pretty funny.

Today, I didn't end getting in a workout being I made multiple trips to and from Gillette.

Thursday, September 17, 2009

Race Report Ironman Wisconsin 2009






As from the previous posting you can probably get the just when I say that we are close to race day but there were a few things that still needed to be done such as short easy workouts so that our bodies didn't get too tight and stiff from not doing anything. I met up with the group from the training camp early Saturday morning for a swim in Lake Monona after dropping my bike off with Jim (a bike mechanic) so that he could check it and make sure everything was in proper order to get me through an intense 112 mile ride. We ended up swimming about 1/2 mile easy-I felt great! No shoulder pain!

Following the swim Cindy, Jake, and I headed to Monona Terrace to do the unthinkable......sign up for Ironman Madison 2010! For me it wasn't a big deal but for Cindy and Jake that's pretty gutsy since they hadn't completed an Ironman before!

I spent the rest of the day hanging with the gang, not getting as much rest as I had hoped for but my nerves were not going to allow me to sit and rest! As the day went on my nerves increased, I became much more irritable and anything would set me off.....mom, dad, Corrine, Erica, and Leann caught the brunt of that-Sorry! I was even nicknamed Tri-Zilla!

Sunday (Race morning) came EARLY! I was up at 3:45, actually before since the amount of sleep that I got was minimal! I did my usual race routine and then I was out the door. Dad walked with me to Monona Terrace and I don't think that we said a word to each other the whole time we walked! Granted he walks so fast that I have to keep a steady jog in order to keep up with him. Once, making it to Monona terrace, I sat down on the bridge for a minute to recuperate my thoughts since we were a few minutes early. I then headed down to get body marked, the volunteers (one on each side of me) wrote my race number on my arms and my age on my legs. I then headed back into the terrace to find dad before heading into the transition area to fill my bottles and my tires. Cindy and Jen showed up shortly after I arrived which seemed to ease some of my heightened nerves. I helped Cindy and Jodee get their bike tires all pumped up and then headed out to find dad and drop off my special needs bags. Then, we made our way into Monona Terrace to find the girls again. The place was a ZOO! While we were waiting for the race start dad left, but Cindy's and Jen's families along with Jen's college friends met up with us to see us off to the start.






Jen, Cindy, and I headed down to the start about twenty minutes before the canon and ten minutes before the pro start. We walked in circles down the helix of the ramp as a million people were wishing us luck-it was like we were walking down the red carpet at the Emmy's or something! Jen, Cindy, and I stuck together until we got in the water when we went our separate ways. I went to the back of the crowd since I was nervous about being swam over (don't ask me why). The swim start for some reason freaked me out the most! Maybe because Louisville was a time trial start or the mass of people, but anyway once the canon fired I found myself swimming over the top of people! This is probably the biggest change I will make next year-start in a different position in the pack. I took the swim easy, since I wasn't sure how my shoulder would hold up towards the end. There was a ton of bumping, kicking, and grabbing, etc going on-I even got swore at one time! I did have a couple guys grab my legs and try to pull me under or back, which I didn't tolerate very well and gave them a nice strong kick to a body part! I don't know why people need to act that way! I executed the two loops of the swim without much of a problem to come out of the swim with a time of 1:16. I was happy with time since it was faster than my Louisville swim time. Once I made it to shore a couple volunteers helped me out the water. I reach back to break away my zipper on my wetsuit so that the wetsuit strippers could get me out of it but my biggest mechanical issue of the day happened! My zipper got stuck-this has happened multiple times over the past two seasons! Two male volunteers had to come over to help me out of my wetsuit! Once out I was on my way up the helix and into the changing room. I quickly got changed and the volunteer stuffed my pockets with fuel. I headed towards the exit of the changing room when I came upon a friend that I train with and wished her luck (they had lost her bikes shoes).


After T1 (transition 1) I quickly found my bike and then click clacked my way to the far end of the transition area before I could mount my bike. I circled down the helix and then out onto the bike course. The Madison bike course is one of the hardest and technical bike courses of all the Ironman races and is made of up of pretty much two sections the "stick" and the "loop." The stick is the route out to the loop which for the most part is pretty flat although does have some technical spots to it such as sharp turns and bike paths. The loop is very technical and hilly! Over the course of the training season I spent several weekends training on the bike course to prepare and educate myself on how best to maneuver the course which made a HUGE difference! So getting on the bike course was the part that I had looked forward to most of this race-surprisingly! I love the course, I welcome the climbs but even more enjoy the downhills! Fun Fun Fun!!!! I felt great on the bike! I took the first loop of the course moderately easy so that I had a good amount of energy for the second. I had people to cheer me on throughout the whole course which even added more to the excitement on the bike segment! And every ten miles I shaved off I had another bike tip to look forward to (Cindy, Jake, and I came up with bike tips every ten miles during a training ride which is a great way to break the ride up into smaller segments). I have included the bike rules with the extra flare:

Here are the 11 bike tips/rules for success on Sunday:) With a
little added flare:)

1. Keep your knees in, we are not bow legged.
2. Keep your heels down, we are not performing in a ballet.
3. Use all your gears, cause god knows you are going to need them!!
4. Scrape the shit off the bottom of your shoes, so they don't stink later!!
5. Don't forget to eat your brats and slam the cocaine filled
Gatorade (I'll have to explain later):)
6. Keep you mouth shut, wouldn't want to get any unexpected protein filler.
7. Say hi to the local natives...........aka cows.
7.5 Added bonus: Don't forget to fly by cocky men.
8. Keep smiling and don't forget we love to strain our bodies:)
9. JUST KEEP PEDALING!
10. You're on the stick, don't forget it's on a downward elevation
towards Madison.
11. Spin easy, you have a marathon to run after!!!!!!!


Once on the stick portion of the ride back to Monona Terrace, I started to pick up my speed a bit so that I could catch Corrine, Leann, and Erica in the transition bags. Their volunteer shifts were suppose to end at 3 pm. The stick is 14 miles long and I had a little over 30 minutes to get back once passing the hills on Walen. I made it with four minutes to spare! I gave the group a quick wave and hello before running into the changing room.

T2
Once entering the changing room, I was greeted by a volunteer who took my bag and dumped it out so that I could direct her in what I wanted to do. A medical person was circling the changing room and came over and asked how I felt, which was great of course! The medical person stated that the heat index was 94 degrees! I didn't realize it was that warm-but I love the heat! I was out of transition in a little over 6 minutes.

Run
Starting the run, I was feeling pretty confident that I was going to get a PR (personal record) which gave me a little added hop in my step. During the run I kept running the numbers-if I maintained that same marathon pace as my Louisville Ironman, I could break the 13 hour mark. My plan was to do 5 and 1's again as I did in Louisville, so I was expecting about the same time but hoped to break the 5 hour mark on the marathon segment. The run course was two loops although is a teaser going through the finish area of the Ironman course, it allows you to break up the marathon making the distance much more manageable. The first loop started off really well, I had minimal cramping which is often felt after biking. I just focused on keeping a steady pace and good form. I was pretty familiar with run course since, I had run most of the course the times training in Madison over the summer. However, there was one part of the course that I was not prepared for-Observatory Hill. Observatory Hill was bigger than expected and was another opportunity that I chose to walk. The crowds were enormous! And like the bike portion, I had my fan club out there to cheer me on!

After rounding through the finish line area, I started my second loop of the run. The second loop was tough! My stomach had started to act up a bit causing me to take 4 trips to the port-a-potty. I kept with it as I wanted to break the 13 hour mark so bad-And it was a realistic goal at that point. I focused on the people and hoped that their energy would pull me into the finish line. As I approached the capitol I picked up the pace knowing that I had less than a mile to go! As I rounded the last corner, I could see the clock which read 12:28! I had not only broke the 13 hour mark-I smashed it!!!!!

A PR of one hour and 18 minutes!

I had a great race day which I contribute to having a great group of people supporting me throughout the training season and more importantly race day!

So my plan for the remainder of the season is to do Twin Cities Marathon and then do the off season cross-training sessions that coach offers. I took a few days off from any kind of exercise. Thursday, I did a short and easy five mile run with run club. Also on Thursday, Cindy and I had a session with the personal trainers over at Discover Strength, who all were really excited to hear our Ironman stories. Friday, I biked a little over 30 miles with KLo and Margarita (they did 100 miles to prepare themselves for their upcoming Ironman races).

Today, I did 8.2 slow miles with Run Club! Today's run was really difficult for me!

Tuesday, September 15, 2009

OVERALL PLACE 744

TOTAL TIME 12:28:52

RACE DIVISION W30-34

DIVISION PLACE 23/132

SWIM DIV PLACE 47

SWIM OVR PLACE 1049

SWIM TIME 1:16:10

SWIM 100M PACE 2:01

T1 9:47

BIKE DIV PLACE 18

BIKE OVR PLACE 1008

BIKE TIME 6:18:03

BIKE PACE 17.8

T2 6:42

RUN DIV PLACE 30

RUN OVR PLACE 651

RUN TIME 4:38:13

RUN PACE 10:38

Friday, September 11, 2009

All Checked In!

Yesterday I arrived in Madison! The drive down was pretty uneventful except that my dad had taken a wrong turn and started heading towards Chicago. My parents and I caravanned; Shadow and I rode together while my parents and Jackson rode in their car. As soon as I arrived to Madison I got checked into the hotel and then headed to Monona Terrace to met up with Jake (a guy from the training camp) and got all checked in for Ironman. The check in process took about a half hour and about 6-7 stops in order to get all checked in! We all then met for dinner at the Irish Pub and then headed back to the hotel for some R & R. The dogs were quite active throughout the night having a contest on who could bark the most-not much sleeping went on!

This morning I met Jake for a bike ride and a short run while Cindy and Jen went for a swim. Jake and I then headed to the expo where, of course I spent a pretty penny at the Ironman store. The worst part about this is that I will be heading back on Monday for the finisher gear to spend more money!

Tonight we have the welcome dinner on the schedule then the mandatory athlete dinner.

Wednesday, September 9, 2009

Today is going to be jammed packed full of activity! I got up early this morning to get started on the many things that need to be completed before hopping in the car early tomorrow morning.


Here's my list so far:
Pack
Grocery store
Clinical
Clean House
Clean out car
Pack car

Tomorrow the plan is to caravan to Madison with my parents-notice I said caravan! I was a little worried about the space in the car this year since the weather is really up in the air-meaning we need to pack for any possible condition and to save my heart from exploding I will be packing my bike INSIDE the car this year (last year it was on the outside of the car and I was having a heart attack the whole way down to Louisville). Plus this allows Shadow and I to sprawl out-last year she rode on my lap (a 50 lb dog on my lap for 14 hours).

As for workouts this week, they have been extremely light-it is taper!

Last night I trained with P2-us Madison goers + coach did a nice 60 minute run along the river. I felt great! My legs feel and body feel rested. Then after out workout we headed over the the Bulldog so the team could wish us good for this weekends upcoming race.

Monday- was a scheduled day off!

Interesting enough I have felt pretty calm as raceday approaches which is a big change from last year! Maybe it's related to experience-knowing that I have completed one before or maybe it's related to all the training that I did on the course this year.

Sunday, September 6, 2009

Last Minute Details

Yesterday I spent a few hours giving "Moon Goddess" (my bike) a much needed bath. She had caked on Gatorade and whatever else splashed up from the many road miles throughout the training season all over her. I got her all sparkly clean and lubed up for the big race day next weekend. Next is to add prom attire (race wheels and other race gear) which will be done later this week.

Next is the packing-I can't decide what to bring! Do I need warm weather attire or cold weather attire? See that's where going to Louisville was easy, I knew it was going to be hot, but with Madison the weather is a mystery until the day of and with limited car room I have my work cut out for me (watching the weather and trying to stuff things in every little space possible).


To my workouts:

Today, I got up early to do a short 15 minute swim at LTF (it was like a ghost town there). Then met Erica and Craig for a 75 or 79 minute bike ride (thanks Craig for leading and yes you were pretty close to the time limit). Then finished off the workout with a 30 minute run. I felt great! EASY EASY EASY was key today!

Yesterday, I did one more once over the Liberty bike course getting in a 75 minute ride. I intended on running the course as well however I forgot my running shoes at home, so I ended up getting in an 8 mile run at the dam instead.

Friday, my swim test! Sort of! I have taken it extremely easy with the swimming portion of my training since I have been battling this stupid shoulder issue since Ironman last year (actually I think it started right before Lifetime last year but didn't get bad until Ironman). Friday, I did a couple timed swims at race pace which went really well. I could feel my shoulder starting to tighten up towards the end but the pain for the most part held off and I could maintain my range of motion which was the big problem last year at Ironman.

Thursday, I trained with P2. Eric (a friend from P2) and I biked down by the river, then caught the path up through Mendota and then turned around once we hit Eagan. We took the bike ride pretty easy as I am tapering and he hurt his foot racing over the past weekend. We ended up riding a total of 75 minutes. I then finished my workout with a short 15 minute run with Jason.

Thursday, September 3, 2009

Ironman Wisconsin Race Number

BIB NUMBER LAST NAME FIRST NAME AGE SEX CLASSIFICATION DIVISION CITY ST/PROV COUNTRY COUNTRY REP OCCUPATION
2281 ANDRYCHOWICZ NOELLE 33 F AGE W30-34 BLAINE MN USA REGISTERED NURSE

Wednesday, September 2, 2009

Feeling a bit better

Today, I'm feeling a little less blah, but still having feelings of being lost-what to do with myself since I have started tapering. I had a conversation with a teammate last night at P2 about tapering and he was having the same feelings of lost motivation and I guess daily ritual-glad I'm not the only one!

Yesterday, as I mentioned above I trained with P2. I ran 75 minutes (approximately 9 miles) with another guy that is doing Madison as well. I felt great on the run-much better than on Sunday's run. After the workout, a group of us headed over the Bulldog for dinner. Rob a guy from P2 raced Louisville over the weekend had showed up to tell his story about Ironman Louisville. I miss Louisville!

Over dinner Jason (a friend from P2) was trying to convince me to do an ultra marathon in Door County with him-I told him that I would have to think about it especially since it's only 5 weeks after ironman and with last years over doing it, I don't know that I want to go through that again. Plus, I think that if I do an ultra marathon it would be Badwater in California. But we will see what happens!

Today, I did a short 45 minute continuous swim at LTF wearing my wetsuit. I felt great and just took it easy making sure not to aggravate in my shoulder being Ironman is only 1.5 weeks away. My swim went great-I felt strong and I felt well balanced in the water. I can only hope that I feel that good ironman day!

Monday, August 31, 2009

Taper officially started

I have feeling of little sadness today- sadness that I didn't spend my day yesterday biking through the counrtyside of Kentucky and running through fourth street live. A year ago today, I was competing in my 1st Ironman in Louisville, KY and it was 95 degrees and windy! How different from today although the weather conditions last were a little less than ideal-there is something that challenge that I had welcomed! Ironman Louisville took place yesterday in which I actively watched (I was on the website starting at 6 am-hoping to see some early race coverage of the event and excited to follow some of my friends as they race the course). The weather in Louisville yesterday was awesome-I believe the high was 74 degrees and wind free; I can only hope that we will have similar weather in Madison in TWO weeks!

My coach sent out an email a couple of weeks ago explaining the plan for the next month, he also included some advice and expected feelings over the next couple weeks. Coach talked about the emotional roller coaster that will take place throughout taper-the feelings of blah-ness mixed with feelings of excitement that are so intense that your ready to jump out of skin. I have been feeling pretty blah over the past couple of days, I think partly related to the fact that I wasn't in Louisville, partly that I want to keep up with the intensity of daily training, and partly knowing that craziness of everything else in my life have started up in full force again (work, meetings, and school).

Saturday, I met Cindy for a swim and bike ride on the Liberty course. It was a bit chilly and very windy which helped us make the decision not to do an open water swim that day. As explained earlier, I was feeling a bit blah which made it easy to take it really easy on the bike ride. Cindy and I just tooled around on the course, although our average speed wasn't all that slow, the ride was really relaxing. We took in the scenery and I fantazised about living in (I have one picked out in particular) the gorgeous homes along the route and spending the triathlon season training out there. I love that route!

Sunday, I did a 10 mile run and finished up my workout with a hour bike ride around the lakes. I had stopped at Hoigaards on my way to the lakes to pick up some warmer weather riding gear as the weather in Madison this time of the year is a mystery. I ended up running into one of my old college roommates at the store which was fun. I have only seen Allie once since I graduated from MSU in 1998-how time flies!

Today was a scheduled day off for me but I had to lead swim club at LIF. I took it really easy on the swim spending most of the time working on form, feeling the water, and drills. I even took some time in the water goofing around which allowed me to remember why I love the water so much-I loose this feeling as my life becomes so hectic and the intensity of the training sets in (swimming becomes the one activity that I just do not want to do).

I can't believe that Madison is only two weeks away! Everyone keeps asking me if I'm ready-I think that I am. The funny thing is that last year at this time, I was battling a multitude of anxiety attacks related to Ironman, this year I'm excited to race and my anxiety is much more controlled-maybe related to my previous experience of completing an Ironman or maybe related to the training that I have done on the course throughout the training season.

Until next time.

Friday, August 28, 2009


Okay, I have meant to start this new blog post about 10 times! It's amazing how fast the days are flying by and knowing Ironman is approaching quickly has me flurrying with excitement but also the fears that go along with it as well. So much has happened over since my last blog posting!

Where to start!

My training has been pretty consistent with the break from school over the month of August. I have felt strong on my workouts and have managed to get in some much needed R & R in over the month.

Last weekend, although busy was filled with fun activities! I kicked off the weekend with the 1st Fix A Flat Over Wine clinic at my house, which went really well and was quite fun. A lot of my friends have moved from being runners to being multisport athletes-most have raced or will be racing either in a triathlon or duathlon yet this season, which is why it is important for them to know how to change a flat tire-me being the flat queen I have tons of experience at changing flats that I can pass on. After the instruction portion we hung out eating some healthy snacks and drinking wine.

The next morning, it was my scheduled Saturday to lead Run Club. Cindy, Erica, and I ended up doing about 5 miles while Paul was shooting for 18 miles. The run went well-Cindy and I took it pretty easy since we were hopping on the bikes for our 2nd annual cabin ride following the run.

The cabin ride went a little smoother this year without the wrong turns or flat tires and Cindy actually trained to do 100 miles (last year I conned Cindy and Jen into riding up to the cabin with pizza and beer). We made pretty good time-ride time of 5 hours in a head wind for 65 miles of it! I did discover that I really like hilly courses much better than flat ones though!

Monday's workout consisted of an easy swim with me leading swim club. I felt great in the water!

Tuesday, Cindy and I had our last personal training session before Ironman. Luke wished us luck and gave us some advice following our grueling workout on our already angry legs from our weekends LONG ride. It will be fun to share our stories with the group of guys over there at Discover Strength once we return from Ironman (we always have stories for those guys-they think we are CRAZY!)

Following my personal training session, I trained with P2 that night. Our workout was to bike 60 minutes 70-80% up Shepard Rd to River Road and back. The ride was going pretty good considering the amount of traffic and angry drivers out there-since when do I not pay taxes to use the roads?

So now the story begins-Margarita and I got to our turn around on River Rd to head back to the pit for our run. We started on our way back when we encountered another group of road riders that were not following road rules-they were blocking the lanes, etc. We went to pass them and they decided to block the whole road lane including the shoulder causing Margarita and I to pass in oncoming traffic-jerks! Who knew that a couple of girls passing a group of men on bikes was going to set off this whole testosterone road rage thing! As I continued down River road onto Shepard Rd. we got stopped at a light when this group of guys caught up to us-they made some comments and then we were all on our ways again. When us girls had to pass the group for the second time-this pissed them off to the point that the three guys in the front tried to take me out at the stoplight! I was like what the heck! At that point some of the guys riders from P2 passed by and the group of guys started messing with them. The one guy got on the back wheel of Tom's bike. Tom was yelling at the guy to get off his wheel when the guy clipped Tom's back wheel sending metal spokes flying along with other bike parts and water bottles into the middle of Shepard Road. The guys bike wheel was toasted-served him right! But the group of riders took off after Tom-of course they were not able to catch him.

Cindy and I encountered some of this testosterone road rage in Madison as well-What is it with guys! Cindy-I'm reinstating your tip at mile 70 ish-PASS all the jerky males that can't deal with being passed by WOMEN!

My classes started back up for the semester and I finally found placement for my second clinical rotation. Yesterday, I headed down to Mankato for class and to get a few things squared away for the semester. I also threw my bike in the car to experience the roads/bike trails in Mankato. I had a great ride and discovered an AWESOME bike path! I ended up riding 90 minutes-missed my run as I ran out of time.

Sunday, August 23, 2009

Wednesday, August 19, 2009

Several years ago I got involved in triathlon-I believe it was in 2002 when I signed up for the St. Croix Valley triathlon. The triathlon went well except for one little issue. I had just gotten my road bike and triathlon day was not a good day to figure out that I didn't know how to change my gears especially when there is a gigantic hill right in the middle of the bike course. I haven't been out to that course since that day in fear that I would tip over on the hill again. On Monday, my friend Leann and I went out and rode the St. Croix Valley triathlon course. Leann is signed up for the triathlon in September and I wanted to make she was prepared for the hill that did me in on my first triathlon. I didn't have any issue making up the hill and keeping upright on Monday. We finished off the workout with a short swim in the river.

Tuesday, It was my turn to lead Run Club. I ended up getting almost 6 miles.

Today, my intention was to trained with P2, however the severe weather caused practice to be canceled. I headed to LTF for a hour swim. I focused on keeping my stroke smooth and keeping it steady. It was a good swim.

Monday, August 17, 2009

A recovery weekend

This past week was suppose to be a recovery week, however with the lack of cooperation from mother nature my long training days were merged into the normal weeks festivities. I ended up taking Saturday off from training to let my body and mind recover a bit. I met up with my P2 friends to hang out on the St. Croix on Michelle's boat. We had a great time even though the sun decided to stay hidden behind the clouds.

Sunday, I headed out to ride one loop of the Liberty Triathlon course in Medina and then followed it up with a 5 mile run through the trails of Baker Park Reserve. My legs were a bit sluggish on the ride, so I took it really easy to try and loosen them up a bit. I intended on doing a short swim, however it was too windy (the lake had white caps). After my workout for the day, I stopped home and picked up Shadow for a picnic by the river at the Coon Rapids Dam.

Wednesday, August 12, 2009

Finished the Madison ride (112 miles). Felt great!





Okay I'm officially crazy! This past weekend I along with my other fellow Ironman trainees headed to Madison experience the IMOO course one more time before the big day (as stated in my last blog posting). As you know the weather didn't allow for the training weekend we wanted and I couldn't live with the fact that I only did 72 miles on Sunday, so I decided to head back to Madison.

On Tuesday, there was chance that I was going to be canceled from my work shift that night being that our census was pretty light for the week. Cindy and I planned our strategies for traveling back to Madison and when we were going to ride the course.

Plan #1
If I got canceled, we would leave early Wednesday morning (5 am) get to Madison by 11 ish, then getting on the road and riding. We then would stay the night and drive back early Thursday.

Plan #2
Drive down to Madison Wednesday afternoon, possibly swim at Devil's Lake and then ride the course on Thursday; then drive back after the ride.

Plan #3
If got canceled, head to Madison at 9 pm to arrive around 2 am. Then sleep until 10 am and then ride the course. Sleep in Madison until 3 am and drive back.

We chose probably the most crazy of the choices but plan #3 won and worked AWESOME! We were pretty well rested for the 112 mile ride. The weather was great great-80's and sunny. Cindy and I had a few laughs along the way as reminisced about the previous weekend along with remembered the 10 mile tips. We stopped about every 15 miles on the first loop to refill bottles and take in a bite of food. The second loop we didn't stop as often but we did make one at the Kwik Trip in Mount Horeb so that Cindy could eat a brat and raid the donut samples.

We were told by several people that we wouldn't feel the hills until the second loop (which the reason that I insisted on going back to Madison to ride the whole course). Personally, I didn't think the second loop was bad-but now I have the experience and piece of mind.

Once we got to the 100 mile mark, we passed three guys on road bikes and we were called "Show Offs"-we wanted to yell out that we had already rode 100 miles but we didn't want to sound TOO cocky. On way back we did end up taking a wrong turn adding a little over a mile to our ride.

Once we got back to Monona Terrace, we both felt great! I could have rode probably another 30 miles! Cindy and I then headed to the local tavern for lots of food-I ordered nachos, grill cheese with fries, a beer, and a diet coke!

Thursday, Cindy and I stopped at the Woodbury LTF for a short swim. Cindy had to shower and go into work. I headed home to see my 4 legged kiddos who were being baby sat by Liz. I then trained easy with P2 (a short, flat bike and a 15 minute run).

Today, I headed down to Lakeville for an open water swim with KLO's (a friend from P2) group. We then headed out for a short easy 15 minute run. Tonight, I have another personal training session at Discover Strength.

Monday, August 10, 2009

What a weekend!









Earlier this year (I believe it was when we had run the "Swine Marathon") Jen, Cindy, and I planned out some of our "important" training weekends of the Ironman training season. This past weekend was our second trip to Madison, the first being in June with the training camp. On Friday, Jen, Cindy, and I headed to Madison to become familiar with the course just one last time before the big day. On the way to Madison, we stopped at Devil's Lake, a place recommended by my friend and fellow Ironman Margarita (she used to live in Madison). Doug a guy that we met at the training camp in June met us for the swim too, while his girlfriend Jami kept watch from shore. Devils Lake was AWESOME!!!! It is a lake that is located about a hour from Madison in a state park. When we arrived at Devil's Lake it was raining and a bit windy (the park worker cautioned us to not swim across the lake due to the weather), but the crazy triathletes we are-we decided to swim across and back making our total mileage around 3 miles. I felt great in the water even though I battled white caps on the way out. Once we finished the swim we had a quick picnic and then headed to Madison to check into the hotel.

On arrival to the hotel we were greeted by some of Jen's teammates from TCMC. We got checked in and then hung out down by the pool for a short bit of time before we were off to bed for an early morning ride. Cindy and I were meeting Doug and Jake (guys we met at the training camp) and then Mike (a guy we met in line when signing up for Ironman) and Krista (a gal that goes to LTF CR) for a ride at 7 am; Jen was waiting to ride with the TCMC bunch. By the time we reached Monona Terrace storms started to roll in, which made us question our safety out on the course-had it been Ironman day they would have canceled the race due to the lightening. The group decided to head to a local Starbucks to discuss our plan and see if the weather would clear. Finally, after some good conversation, we made the decision to run instead since the run takes place in town and there are plenty of places that we could seek shelter if we needed it.

Cindy and I piled into Jake's truck so that we could go back to the hotel and get our running stuff then headed to Jake's friends house so he could get his stuff. While at Jake's friends house one the the dogs got loose Jake hopped in his truck and Cindy and I raced through the backyards of the neighborhood. AND of course while this was all going on it started pour rain! Finally, I caught the dog and walked it back to the house.

Finally, we made it back to Monona Terrace for our run. We ended up doing about 14 miles. The rain eventually cleared up and then it turn hot and steamy! After the run we hopped in Lake Monona and just floated-it felt AWESOME!


Following the run Cindy and I headed back to the hotel to relax by the pool-Jami (Doug's girlfriend) came over to join us for a beer and a soak in the hot tub. We just hung around until we got a call that one the TCMC girls was having a problem with finishing the bike ride, so we headed to Verona to pick her up and bring her back to the hotel.

Sunday, Cindy and I got up early to get to Monona Terrace so that we could get on the road by 6 am. We showed up to the Terrace, got our bikes ready and we were on our way. The plan was to ride the full 112 miles to experience the second loop that everyone had warned us about. The ride was going well as we were taking it slow so that our group could stay together and we didn't get worn out from the excessive heat (The weather people put a heat alert out not to be doing long periods of strenuous exercise).

We got through the stick and most of the first loop when Jami started to bonk so we had decided to change up the ride so that she could make it back to Monona Terrace safely. However, on the way back she hit the wall and couldn't go any further, so Cindy, Jake, and I flew back to the Terrace to get our vehicles. Once we got back we got the news that we were in a severe thunder storm warning-seriously! We hopped in our cars and headed back to Verona to pick up Doug and his girlfriend, turned around went back to the terrace before making the decision that it was not safe to ride, so we had dinner instead.

During dinner I was having a hard time with the fact that we didn't do the full route-I drove everyone crazy trying to figure out how I could get back out on the course and finish it. So I decided that I will be heading back to Madison this week to ride the full course-the weather looks like it will be in my favor at least. I know I'm crazy!

Over the past week, I had kept up with my training. Thursday, I trained with P2. Coach recommended that I take it easy since we were doing so much over the weekend.

Wednesday, I had a great swim! PAIN FREE!

Tuesday, I trained with P2. It was another grueling speed session.

Monday, I led swim club.

Sunday, August 2, 2009

Are weathermen ever correct?

Thursday, I had planned on meeting up with Cindy, Erica, and Travis for a century ride. The plan was to meet at 6 am-Cindy and Erica were going to ride part of the century and Travis was going to do the whole ride. Cindy and Erica made arrangements with their employers to either come in late or have the day off. Well I got up early that morning (4 am) to watch the weather report which according to the weather people didn't look good! It was suppose to start storming by 7 am and then on and off throughout the day. I quickly called around and sent messages that the weather wasn't going to cooperate.

Well 7 am rolled around and guess what it was sunny! After watching the radars for a bit longer, I contacted Travis to see if he still wanted to ride (the others went to work).

I ended up meeting Travis at 9 am we were on our way to Square Lake. We got of course a bit, but ended up making our way to Square Lake. The plan was to ride out to Square Lake, ride one loop of the long course and then make our way back o Blaine. The ride was hard-I was still feeling a bit sluggish from racing last Sunday and plus my nutrition plan was off considering I didn't eat breakfast, which left me trying to make up calories-that doesn't work so well!

We ended up stopping at a little convenience store in Scandia to refill bottles and so I could get a coke. Once we got our way, we ended up missing a turn, sending us a couple miles out before realizing we were going the wrong way; that was when we decided to try to make our way back towards Blaine instead. As headed back we battled a 16 mph head wind with 27 mph wind gusts for approximately 50 miles-I was dead beat by the time I made it home! I ended up getting in 80 miles-that felt like 150!

Interesting, once I got home I weight myself and was down 7 pounds-I think I was a little dry!

Friday, I headed to LTF for a swim. I ended up getting in 3500 yards! I felt pretty strong and only had minimal pain in my shoulder.

Saturday, I again battled the wind for 35 miles of my bike ride. Wind conditions were 21 mph winds with 28 mph wind gusts! The worst part about it was that you never got out of the head wind! I finished my workout with a 6 mile run at the Dam. I ended up running into Leann, had a short chat and then was on my way.

Today, I met up with Jen and Cindy for a long run. We had the plan to do 15 miles, however only ended up doing 13 miles. I felt pretty strong on the run surprisingly-I never feel good running after working the night before. It was nice to see Jen run strong and not battle pain in her calve and Cindy not battling pain in her knee.

Wednesday, July 29, 2009

Taking easy!

I was feeling a bit sore from racing and tired from Sunday's race and Monday's personal training session. I ended up getting in a 75 minute bike through Coon Rapids and Blaine and then a short, easy run with run club.

Tuesday, July 28, 2009

Still shaking!

So today(Monday), I intended on spending most of the day relaxing and focusing on recoving from Sunday's race. I ended up sleeping in until almost 9:00 am-I know surprising for me! I spent most of the morning watching TV and checking my email, plus writing my workout for swim club.

I had swim club at LTF and only one of the regulars showed up. I ended swimming a little over 1000 yards. My shoulder became pretty sore towards the end of the swim.

Following my swim, I got my monthly massage. I had to try another massage therapist since Stephanie again wasn't on the schedule for the day-bummer! The massage guy couldn't believe how tight my shoulder was and kept commenting that he hadn't ever seen that tight before-hence probably why it hurts!

Then I had my weekly personal training session at Discover Strength. I did well even though I was still pretty fatigued from racing. When I left the trainer I was still shaking from the session!

Monday, July 27, 2009

Chisago Lakes 1/2 Ironman Race Report



Yesterday, I competed in the Chisago Lakes 1/2 Ironman-this was my last race of the season before Ironman Madison. I went into the race with the only expectation that I finish. This was another training day for me being that Ironman is coming up and getting injured now in the season would be detrimental to Ironman day-in other words this was a "C" race for me (A being the most important races-ones that you race for a PR).

Cindy and I arrived to the race venue early so that she could get checked in and I could get my things set up in the transition area. Unlike most local triathlons, they have assigned spots on racks in the transition area-nice in a way so everyone has a spot, however undesirable for those early birds who like to choose their spots. The spots on the racks were tightly packed leaving limited space for our things-I was lucky though being I was lucky enough to placed next to my friend Ironman Mark (Jen J's co-worker)and the rack end gave us a little more space. I got all my things set up in its strategic way for fast transitions.

I then took Moon Goddess out for a little spin to run through all the gears and make sure everything was working working okay. And then finished up my pre-race hoopla by getting in my wetsuit and taking a small amount time splashing around in the lake to get a feel for the water.

I was in wave 6-mixed both men and women. The swim went pretty well, except for my sore shoulder. I focused on my form throughout-keeping long and strong. I kept on course which has been a huge improvement from the last couple of triathlons that I have done. I ended up running into the heats that took off before me which is always a battle in the water.

Then the bike after a quick transition! The bike started off well until we started to head North for 20 miles-that's when we hit a head wind-this was my fear with having a one loop course! It was nice to turn and get out of the head wind-there were parts that you could get really going which tons of fun! I looked down at my computer at a couple points along the course- 1st time in the head wind 14 mph! 2nd time on a stretch that was with the wind 30.3 mph!!!!

Then it was transition #2-not so fast! I got back to the transition area to switch into my running shoes and someone threw my wetsuit on top of my shoes and socks-they were soaked!

My legs were pretty crampy for about the first 3.5 miles of the run. I quickly downed some extra electrolytes, re-tied my shoes, and tried to stretch my ankle by pointing my foot with every foot strike. Finally they loosened up, I stopped to use a port-a-pit, and then I was on my way. I had a pretty good groove going when I finally met Jen on the course, I did a quick check in with her and wished her luck. To finish I hopped on the path that took me through Paradise Park and I heard Cindy yelling at me that I was going to break 5:30-I was like what!!!! I couldn't believe it, being it was just a training day and I wasn't really pushing for a PR!

I ended up getting a PR by 18 minutes!

Results for:
Noelle Andrychowicz
Individual - Half Ironman Triathlon
Bib # 255
Age 33
Gender F
City, State Blaine, MN
Team Name:
Age Group F 30-34

Split Results
Split Time Pace
Swim 00:31:30.4 0:01:37
T - 1 00:01:38.8 ?
Bike 02:50:53.0 19.4
T - 2 00:01:51.0 ?
Run 01:59:13.0 0:09:06

Finish Results
Finish Time 05:25:06.5
Overall Place 223 out of 432 Individual - Half Ironman Triathlon finishers
Division Place 54 out of 132 Female Half Ironman Distance finishers
Age Group Place 13 out of 27 F 30-34 finishers

Overall the race went-actually better than I thought considering it was just another training day!

Saturday, July 25, 2009

Racing tomorrow




Tomorrow is my last race before Ironman Madison. I can't believe that September is coming so fast! Tomorrow I'm doing my second 1/2 ironman of the season in Chisago Lakes. This will be my last race before Ironman Madison-I can believe that September is coming up so fast! I added to tri attire today by finally breaking down and getting an aero helmet. Once I was at Gear West and one of the guys had said that an aero helmet makes as much difference as race wheels-I can use all the help I can get!!!!

I survived another crazy busy week! I'm officially done with my first round of clinical and turned in my proposal for my thesis!!!! I look forward to the month of August to really focus on my training and all the things that goes along with it.

I have spent most every free moment for the past couple weeks working on presentations or my thesis proposal, which has put a damper of the training.

Monday, I had swim club and felt horrible in the water! Cindy and I then met for another personal training session at Discover Strength.

Tuesday, I missed my workout due to the weather and needing to work on my presentation.

Wednesday, I met crew downtown and ran the Torchlight 5k-I think that was first 5k that I have ran in 3 years! I then spent the rest of the night working on my presentation.

Thursday, I trained with P2-I was exhausted and took the workout easy.

Friday, I got in the pool and swam for 30 minutes. I felt pretty strong in the water for the first time in quite a while.

Saturday, I took the day off.

Sunday, July 19, 2009

You have to be innovative......


Okay, why do people feel its necessary to throw glass bottles on the road? Today, the MNtri club was hosting a century starting in the Northern Suburbs-actually the start was only 2 miles from my house. The ride started around 7:30, but I didn't get started until 8:30 since I had to work the night before. I ended up riding up to the 2nd rest stop where I met up with Jen and Cindy (I was at mile 42). We started on our way back and got about five miles from the rest stop when a piece of glass sliced my tire and my tube went flat.

I have plenty of experience changing my flat tires, however what do you do when you have a big slice in your tire? I hmm and ha'd a bit-what was I going to do? Was this ride going to result in another ride from the cops? Mary Alice (a friend from the MNtri club) once told me that you could a dollar bill as a temporary patch, so I dug a twenty dollar bill out of my pocket, folded up and put it inside the tire-as a told Jen and Cindy to wish me luck. I tucked the tube inside the tire, checked to make sure the tube wasn't pinched and of course there wasn't any glass stuck inside the wheel before sticking the CO2 cartridge on the stem to blow it up-it inflated and didn't blow up-whew! As I inspected the tire, the area that was sliced was bulging (this was not going to work!). So, I let out some of the air to see if that helped relieve some of the bulging-it helped a little but not enough-crap! So, we stood there brain storming and before Jen found a piece of duct tape stuck to her flat kit-I stuck it over the bulging area and then I started unwrapping some of the electrical tape from my handlebars and wrapped that around the bulging area too. Then we were on our way-it held the air! We rode about 25 miles before hitting the next rest stop which was located in a Super America parking lot. As a desperate soul, without any handy money being it was stuck inside my wheel, I went inside and begged for some more duct tape. The ladies behind the counter were awesome! They searched around the store and were even willing to open a package for me to give me a few pieces of duct tape! I reinforced my tire again and we were on our way again!

The ride was difficult being I was riding on probably between 60-80 psi for almost 40 miles! I finally made it home, frustrated that I had another flat!!!!! Enough already!!!!

Yesterday, i rode 59.4 miles starting at Lake of the Isles. The ride went well but was a bit boring and the roads were in terrible condition-I think my jaw stopped chattering at about 11 pm last night. Following my ride, I headed home and took Shadow out for a five mile run with me. She is such a goof ball!

Friday, I swam about two miles at the Moore Lake Lifetime and then finished my workout with a personal training session.

Friday, July 17, 2009

And I finally slept!

This week has been crazy! I am finishing up my first set of clinical-only two more to go! But along the with the end of the clinical comes the presentation and lit review among a million other things due! Monday, I returned back to the hustle and bustle of the "normal" work week (meaning mine doesn't ever end since I work the weekends too). Monday, I was really sluggish from racing on Sunday and the long car ride home, not to mention another pretty much another all nighter working on my clinical project. My Monday started off early as I met my preceptor down at Fairview Southdale ER to help run a mock code with the nursing staff down there. Following that I rushed up to Lifetime for swim club which happened only to be Leann-the usual guys didn't make it (let's cross our fingers that Travis got offered a job and I'm guessing Chuck had finals). I did end up getting in about a mile swim-shoulder bothered me a bit but not too bad. I 'm hoping that all this easy swimming will pay off for a pain free Ironman day (shoulder, I mean-No Ironman day is pain free but actually pain FULL (not painful-the day is full of pain!))

Tuesday, I worked out with P2. We did 2 mile speed repeats on the track. We started off with an easy 2.5 miles out warm-up along Summit Ave and then headed back to the Mac track where in groups 3 x 2 mile repeats. I still was feeling pretty sluggish from racing, working on my clinical project, and working overnight. I headed home after practice and spent the rest of my time before heading back to work, working on my project.

Wednesday, I ended up getting home from work late-probably around 9:30ish. It was a crazy night at work and then there was an emergency while giving report which kept me late. I hopped into bed for about 30 minutes before getting up to shower and head down to the U for another day of clinical. I ended up missing my workout on Wednesday since I still had so much to do on my project. I ended up spending another all nighter working on my clinical project that had to be presented on Thursday.

Thursday, I spend the day down at the U for clinical. I presented my project on Bronchiolitis management, which went really well! My preceptor ended up letting me go a bit early, which worked out great because it gave me a chance to get over to discount tire-get this.....to get my flat tire fixed on my car! Well it was a slow leak and for the past week I have been just putting air in it because I haven't had the time to get it fixed. I then trained with P2. Ironman people (if not racing over the weekend-I think I was about the only not racing) had to do 6 x 10 minutes race pace with 2 minute easy between. It was kind of fun because we got to ride in my old neck of the woods (down the street from where I taught). The ride route was rolling! The weather was extremely windy! Anyways by the time I got back everyone was done with their run too! I didn't end up getting my run in since it was getting dark out and a group of us were grabbing dinner at the Bulldog next door.

Today, I will be heading to the pool for a swim and then meeting Cindy for our personal training session at Discover Strength.


Last night I finally got some sleep! I ended up getting home probably about 9:30-10:00ish went to bed and didn't wake up until 10 this morning! I slept for 12 hours! Shocking I know!

Sunday, July 12, 2009

A Long Day! Graniteman Race Report


Yesterday, I spent most of the morning and afternoon hanging out at the Lifetime tri to support Jen and my P2 friends competing. Everyone had amazing performances at Lifetime-so fun to watch!!! I then spent a good amount of time getting prepared for today's race. I got Moon Goddess dressed in her best apparel to only find that one of my race wheels was flat! I think this is flat #3 for the tri season already-none of which have happened out on a ride surprisedly. Knowing that I had only one tube extra tube that fits my HED 3 I dragged Cindy around town in search of a place to that sells tubes, especially one that would fit my wheel. I didn't have any luck finding a new tube. I ended putting my one spare on my wheel and decided to chance it at Graniteman-if I flatted I was out.

Today, the day started off early- 4:00 am to be exact. Cindy and I quickly got ready this morning (she stayed the night since it was closer to the race venue) and then we hopped in the car to head to the race site located just outside of St. Cloud. We arrived at the race venue at about 6:00 am, quickly grabbed a spot in the transition area and set up my things before doing a quick warm-up. Once things were settled and the warm up was done, I hung out with Jen, Cindy, Jim and Heidi.

The swim set up was interesting-nothing like I have seen! They strung together a bunch of water noodles lengthwise and attached a couple snow tubes and a row boat at the end. The swim was a 1/3 mile out and back. I had a hard time sighting being there wasn't anything to site, but managed to have a decent swim.

Next was a 15 mile bike. I held a pretty good clip for most of the bike although we hit a a bit of wind along the course. I tend not to bike well in the wind but I was determined to catch my rabbit (Jen). I did end up catching her about 6.5 miles into the ride, passed her for about a minute, until she flew by me again. I continue to focus on my rabbit and keep her in my sight. Thanks Jen-I contribute my fastest bike split in a sprint to you!

Last was the run-only 3.1 miles. Again since Jen was ahead of me because of her fantastic biking, I was again chasing my rabbit. My ankles were a bit crampy but I continued to push through it. I ended up catching Jen a little over a mile into the run, wished her some words of encouragement and congratulated her on the fantastic biking. The run was a out and back so I could see the leaders in my age group-I like this because it gives you the chance to see where you are in your age group.


My Race results are as follows:
Rank Swim 100yd Trn.1 Rank Bike Rate Trn.2 Rank Run Pace Finish
69 7/68 15 Noelle Andrychowicz 33 F Blaine MN 69 10:20 1:46 1:01 71 44:24 20.3 1:10 115 24:31 7:55 1:21:24

I overall was satisfied with my time-I should be since I believe it was a PR. I was a little disappointed that I'm in such a competitive age group.

I do have a funny story from the race:
The announcer- who is at most of the local triathlons pointed me out as I entered the transition area after the swim and started telling the crowd about me. He was trying ask me how many races I have done and when my first multisport race was knowing that I have been competing for quite a long time. Jim was also at the fence wishing me good luck as I hurried to get out of the transition area and on my bike. As I was leaving the, announcer made the comment that I quickly made it through T1 but I still had time to flirt with the guy on the other side of the fence (he meant Jim)-too funny! He also continue to comment about my name and how botches it every time I race. So as I crossed the finish line he called me "Nicole A-something." So after the race was over I wrote out my name phonetically and gave to the announcer to save for my next race which will be Chisago Lakes 1/2-he thought it was great! But funniest thing was that they handed out door prizes and I got picked-the announcer grabbed the sheet paper out of his pocket so that he could pronounce my name correctly. I ended up winning a free entry to a new triathlon that will be in Sauk Center next May.

After the awards we hopped back in the car to head home. The plan was to stop along the way to get a bite to eat and then I would head home to work on my homework; Jen and Cindy were going to bike. As we were heading we got stuck in a stand still on 94 that was caused by car accident involving a gas tanker truck and a few cars causing 94 to be shut down in both directions. I think it took a total of 4 hours to get home!