2016 Wisconsin Milkman Triathlon

27 06 2016

I’ve been making multiple trips to Wisconsin over the past 6 months, more so than I usually do. One of the reasons for all the trips is that I’ve been taking classes at the UW School of Business Center for Processional and Executive Development in addition to my monthly business trip. Man, it’s been exhausting! I didn’t realize how much stress/exhaustion/work it would take to make it through, but I can happily say I came out on the other side with a few extra letters behind my name to boot!

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This last trip was the longest amount of time I’ve ever spent in Madison. I arrived on a Wednesday for a Thursday-Friday class, spent the weekend, and then took my capstone class on Monday-Wednesday before flying home.

A few months ago, when I was looking into flights for this trip, I knew I’d have to decide to stay the weekend or make two trips because of when the classes were scheduled (depending on costs). For fun, I did a quick Google search to see if there was a running race or a triathlon in Madison that weekend, because why not? As it turned out, there was a new event in town- the Wisconsin Milkman Triathlon  which was scheduled to occur on June 19th! I reached out to my SOAS teammate Kathy to see if she knew anything about the race, and as it turned out, she was already registered! So, when it became clear that it was a bit cheaper to spend the weekend in Wisconsin rather than fly home, I decided to go ahead and register for my first triathlon in Wisconsin!

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PreRace: Logistics/Getting there:

I decided to ship my bike via Bikeflights.com because I actually had a work meeting in Tallahassee the first day of the trip, and didn’t want to have to pay to check my bike twice. This was the first time I’ve ever shipped my bike (I had only ever used TriBikeTransport previously) so I used the bike shops they recommended (Cycle Sports Concepts in Tampa and Endurance House in Madison).

In all honesty, I’m not sure I’ll use BikeFlights again, or if I do, I’ll do something differently. Here are a few reasons why:

  1. When my bike arrived in Madison, the rear pulley was broken! Thankfully the guys at Endurance House were able to fix it, but they said they’d never seen anything like it before and the box the bike arrived in wasn’t damaged!IMG_4759
  2. In theory, BikeFlights should be cheaper than checking a bike on a plane or just straight up shipping it. Since I’m clueless about disassembling and assembling my bike, I had the shops do it for me, which means I paid for that service in addition to the shipping costs. Disassembly and packing x2 and Reassembly x2 adds up. UGH!
  3. When my bike arrived back in Tampa, the bike shop noticed something else was amiss- the sheath for the bolt in my seat post was loose. The guys at CSC are still trying to figure out what to do about it, so my bike isn’t home yet :(.

I have no idea how/when any of these issues happened, so I really don’t know who’s  at fault. I really don’t want to shell out any money for this, so I’m hoping it will all be fixed and I’ll get my bike back really soon.

The other interesting thing that happened before the race even started was that I forgot my bike shoes. Yes, I know. It’s an OBVIOUS piece of gear, how did I forget it? Honestly, I don’t know. I remembered my recovery protein powder but forgot my shoes. Sheesh!

What makes this mistake even worse is that my Gramin pedals/powermeter require a special type of cleat. So no bike shoes = no Garmin cleat.

The guys at Endurance House were great and they helped me find a new pair of bike shoes. Unfortunately they were out of the Garmin cleat, and so were a few other shops they called. Thankfully, one of them learned that a Look Keo cleat would work just as well, but EH was all out of that too! By some miracle, another bike shop down the road had these cleats so Kathy and I drove there to pick them up and have them installed.

Phew- finally, I had my ducks in a row!

PreRace: Saturday

Saturday morning was race check in! Kathy and I met up at Olin Park for a swim in Lake Monona with a whole bunch of other athletes. It was an absolutely beautiful morning and the Lake was much warmer than usual- a perfect 72 degrees.

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After our swim, we grabbed our bikes for a 40 minute ride. Kathy took me on the first part of the course which was super helpful for me. I was clueless as to what to expect so this little preview was much appreciated. Kathy warned me about Wisconsin roads after a long winter, and sure enough I got a taste of some bumpy/rough roads. I also got to experience a few hills. It was definitely going to be an interesting bike.

We got back from our ride, dropped our bikes in the car and then ran the short kilometer to the check in/expo. Check in was a breeze- they were super organized and it wasn’t crowded at all. Then, we walked outside to the expo, where Kathy and I both questioned “Is this it?” The only thing that was worth our while was the Normatec tent, where we sat in the boots and relaxed for a bit. Gosh I love those things!

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Kathy and I parted ways for a few hours, but came back a little before three to check our bikes and attend the pre-race meeting. I recognized the man leading the meeting from when I spectated at IMWI last season. He had been bringing in the finishers when Mike Reilly needed a break. The team putting on this race was experienced! The meeting was a nice refresher of the information in the Athlete Guide, and we were assured that the streets were being swept and marked before the sun would rise. Oh, and he also confirmed that the last quarter mile of the run into the finish chute included the lovely hill right behind us. CRUEL!

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After an early dinner (pizza), I crawled into bed and watched some TV before lights out around 9:30. Kathy was picking me up at 5:15 and I wanted to get as much sleep as possible!

Race Day!

It was an absolutely beautiful morning for a race!

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I got up and was surprisingly not nervous for the day that lie ahead. My mindset was that this was a long training day. I had zero expectations. No time goal, no place goal (It helped that awards would be for women 30-39. Hello competitive age group!) – just get out and have fun and get in some miles.

Since our bikes were already racked, we had plenty of time to get through the usual morning routines of a triathlete. It was pretty warm (for Wisconsin) and I was actually kinda bummed- I was looking forward to a 70.3 in cooler temperatures, since all of my previous races have been in Florida and it’s crazy heat and humidity. Well, at least it wasn’t as humid as I’m used to.

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We made our way to the start where we waited for what seemed like forever before our heats. I didn’t start until 7:42- it was definitely going to be hot by the time I was running!

Since I’d never raced in WI before and I hadn’t done any tri-stalking of the local athletes, I really had no idea how this race would pan out. I’m generally a strong swimmer so I took my chances and lined up at the front of the pack. The gun went off, I did a few dolphin dives and started swimming. There was one girl who got out a little in front of me and was swimming at a nice strong pace.  I opted to stick to her heels for a little and save some energy. By the time we hit the 2nd buoy, we were starting to catch the wave in front of us. I was also gaining on her. I eventually overtook her, and I had no idea if she stayed on my feet the rest of the swim or not!

The first leg of the swim was directly towards the sun, and sighting was a bit difficult. But I hugged the buoys the best I could and just kept swimming. It got a little congested, and I swam over a few people. There was one point where someone in front of me suddenly stopped and I came to a grinding halt so that I didn’t totally crash into him/her. I was a little annoyed but quickly got back on track and kept swimming. I really had no clue how I was doing. I felt good, I was passing a lot of people, and I didn’t seem to be getting passed. I was hopeful today was going to be a good day!

Swim: 30:08

(I think I was 7th fastest female swim, including the elites)

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I got out of the water, pulled my wetsuit halfway, laid down and then the wetsuit strippers took it the rest of the way off. Gosh, wetsuit strippers rock. Thank you!!

I got up and then ran towards transition, which I believe was about a quarter mile away. I kept telling myself, This is not a sprint, you don’t need to kill this part of the race!

I grabbed my helmet, sunglasses, put on my bike shoes and sprayed myself with some sun screen (yes, I did take the time to do this!) before heading out.

T1: 3:41

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Oh the bike. This was the leg I was most apprehensive about. How “bad” were the roads actually going to be? Will I need to walk up any of the hills? Again I reminded myself I was there to have fun and get in a good workout, and that’s exactly what I did.

The bike course was really pretty- lots of farmland and some cute towns. And yes, it was hilly. I hadn’t swapped my cassette out to be my climbing one and there were a few times I regretted that. But, all in all, with the exception of Observatory Hill and then one more on the way home, I really didn’t find the course all that outrageous. The hills were rollers- and what goes up, must come down!

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I played leap frog with a few people on the course, but I also felt like I was constantly passing people and being passed. I guess that’s what happens when you’re in a later wave but you’re a speedy swimmer:-)

Garmin tells me I gained 2451 feet in elevation, averaged 18.3 mph and my max speed was 44mph.

Overall, I was quite pleased with my bike split!

Bike: 3:03.37

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Despite the fun on the bike, I was happy to get off. One of my new bike shoes was starting to rub on the top of my foot and I could tell I was getting a blister. I was really hoping it wouldn’t interfere with my run!

I got into transition, put on my shoes (no elastic laces, so I need to actually tie them), grabbed some nutrition and my hat, sprayed on sunscreen (again), and ran out while clipping on my race belt. I can’t believe I’m 2/3 of the way done!

T2: 2:40

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The run started off pretty good for me. It wasn’t super humid, and my legs felt surprisingly good. But, I knew there were a few hills in the early parts of the run so I didn’t want to go out too hard. I tried to focus on good form and not letting my heart rate get too outta control.

The night before I had read a handout from Marni about 70.3 race strategy and it said to think of the run in 3 intervals: warm up, pre-set, and main set – just like how regular workouts are structured. So I tried to keep that in mind as we ran through the neighborhoods of Monona.

There were already a lot of people walking, and it took a lot for me to stay mentally strong and not join them right away. I just kept putting one foot in front of the other and told myself to run happy. This race was for fun after all!

Aid stations were every mile and a half. It was my plan to walk through every one and grab water and ice- I wanted to make sure I didn’t get overheated out there!

The first three miles seemed to drag on- maybe I just wanted to get through the warm up? I kept reminding myself that the half (and full for that matter) is about who can slow down the least. I was definitely slowing down some, but I was still having a solid run.

I allowed myself to walk when I needed it (and to be perfectly honest, I think there were a few times where I mentally gave in and walked just like every one else around me) and I was trying to stay up on my calorie intake, but my stomach was starting to feel sloshy. I had Osmo in my race belt, which I was good at drinking regularly, but the Shot blocks were not appealing to me at all. At one of the aid stations near the midpoint of the race, I started drinking coke and had a few small pretzels. Unfortunately Coke was only at every other aid station, so I didn’t get my fill of Coke as often as I wanted it, but I was still able to get enough to get me through.

Eventually, we were at the part of the course I recognized. The run course was a loop around Lake Monona, and on multiple occasions, I’ve run part of the way around the lake, but never done the whole thing. The end of the run was part of the loop where I had done a bunch of training runs in my time in Madison. I got a mental boost from the familiarity of my surroundings, and I knew I was almost home! I looked down at my watch and realized that I might be able to slip in right around 2:00 as well- bonus!

Eventually, I was at the dreaded uphill before the finish chute. I put my head down and chugged my way up and into the chute. I had done it!

Run: 2:04:48

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Overall time: 5:44.53

overall place: 200 out of 835
division place: 13 out of 99
gender place: 33 out of 290

Final thoughts:

Though this was my slowest HIM, I still think it was a solid day.

When I first saw my rankings I was a little annoyed. I grumbled to myself:

I would have done much better in ranking if I had only been in my real AG (30-34). 

Gosh, the elites were calculated into my AG too, how unfair!

But then I took a step back and realized that 13th place in an AG that included the 34-39 year olds AND the elites is nothin to shake a stick at! And, I was in the top 25% of the ENTIRE RACE- men and women! That’s nothing to be ashamed of!

This race was a great reminder that triathlon is fun- it’s not always about placing and podiums and fast times. It’s an amazing thing that I have a strong, healthy body that allows me to push it for 70.3 miles! I should appreciate that more often!

It’s all about where your mind is- if you’ve got a positive attitude, you’re already halfway to a great race.

Oh, and the race team put on a great event! The course was clearly marked, post race food was pretty good, and hello free photos! If I was local, I’d definitely do this one again!

 

 

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Oh Hey, I Raced a 5K!

17 04 2015

It’s been awhile since I’ve done a fitness related post, but I can finally say that I’m back in the swing of things!

The last time I checked in about my fitness (or lack thereof) I was  just starting to get back to running. Yoga was my go-to workout, but I was definitely getting the itch for more cardio. Slowly but surely I’ve started to get in some swimming, biking and running. My mileage is still relatively low (for me), and I’m definitely not Ms. Consistent like I was last season, but I’m happy if I get in 4-5 workouts during the week.

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Having some rad new SOAS gear also helps with the motivation.

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Yes. Definitely helps.

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You’ll be seeing a lot more of this awesome teal this season:-)

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(get some gear for yourself- you won’t regret it!)

Anyhow, last weekend, I was looking for something to do. Most of my friends were out of town, so Meghann suggested I run the IronGirl Clearwater 5K. Without hesitation, I said ok! A 5K would be fun! My last time running there was a distant memory; had I remembered, I may not have been so quick to agree (hint: Florida runners go here to run the bridges aka Florida hills). Great.

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Sunday morning, I woke up bright and early to get myself over to Clearwater for the 7:30 start. I was a little worried about parking, so I arrived close to 6:45. Parking was a breeze, so I had time to putz around, stretch and do a (half-hearted) warm up. I watched the half marathoners start at 7 and then milled into the corral for our 7:30 gun time. I really had no expectations for myself- I just wanted to have fun. I lined up close(ish) to the front and waited for the gun.

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As soon as it sounded, I took off. I pressed play on my iPod and started to run.

Hmm…I’m not sure I have any other pace than my Ironman goal pace (5:30/km)…Steph, that’s way too slow for a 5K pace.

This is a 5K- you have to run FAST Steph.

This is gonna hurt…but it’s supposed to!

The pain will only last 25 minutes Steph. You did an Ironman, you can handle 25 minutes!

I quickly found my rhythm, and started passing some people right away. Before we had even hit the bridge, I noticed that I was near the front of the pack. Don’t get too excited now;  just take it one K at a time, left, right, left.

My first km ticked off and I saw a 4:XX.  Really?? Haven’t seen that pace in quite some time! Just keep it up, don’t die now!

I started up the bridge and felt pretty good. I actually passed someone, which gave me a little mental boost. Don’t let her catch you on the downhill Steph!

Before I knew it, I was actually at the top of the bridge! It wasn’t quite as tough as I remembered, but I knew I still had to come back over it, so I couldn’t get too excited. I took advantage of the downhill, and when another km clicked by with a 4 in front, I was getting pretty excited. But, I was also really nervous that I would crash and burn- my runs lately have been between 4-8K; with many more on the 4K end of that spectrum, and all the mileage after 3K feeling way more difficult than I wanted it to feel.  At the bottom of the bridge, there was a short straightaway before the turnaround. I looked over the median to see the girls who had made the turn already. 1…2…3…4…5…6…I couldn’t see the girls directly in the turn, but there were definitely a few there. I figured I was definitely in the top 15, but I might be able to squeak into the top ten if I can keep it up!

Right after the turn, we were hit with a headwind. This was both a blessing and a curse, since it made it feel cooler (stupid Florida humidity!) but it was a darn headwind. A little flat and then up the bridge we went. Oof. It was getting hard at this point. Really hard. My lungs were burning and my heart was pounding. Gosh I miss my Ironman fitness! I saw the girl in front of me, maybe 10 meters or so and I really wanted to catch her, but I didn’t want to end up passed out on the top of the Causeway bridge…so I pulled back a tad. Once I had reached the top of the bridge, my heart rate had settled some, and I knew it was time to bring it home. With only a km left (and some of that downhill), I kicked it into high gear. Lean forward Steph, take advantage of that bridge! 

As I headed down the bridge, the girl in front of me got closer. C’mon, do it Steph! I caught her at the bottom of the bridge, as we were making the turn onto Osceola Avenue. Yes! Now hold on Steph!

Down Osceola, and then a left onto Cleveland and into the finish chute! Yahoo! I did it! Finish lines are so fun!

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I grabbed my bling and took a photo with Meghann while I waited for results to be posted.

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I was so surprised to see that I had won my age group and was 11th OA! Totally unexpected, but totally awesome!

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I mean, check out these awesome awards:

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Wow! It was so much fun to race IronGirl. It was a beautiful morning (though a little on the humid side), a challenging course, and such an amazing event that empowers women. I loved watching women of all shapes and sizes cross that finish line! The race was super organized, the vendors and expo was great, and it was great motivation for me to keep getting back at it. (So much so, that I signed up for an OWS race this weekend! Oh, and I’m doing a triathlon relay at the end of the month!)

I’m back friends!





Friday Favorites

23 01 2015

Happy Friday! I’m so glad that today has arrived- mostly because Bill returns from 10 days away! Yippee!

This week had some highlights that I wanted to share with you, so I figured I’d do it in a Friday Favorites post.

Here goes:

1. The new SOAS Racing run capris.

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Oh my goodness, these are THE BEST workout capris I own. I put them on immediately after opening the package, and didn’t take them off for the rest of the day. It was like my legs had been enveloped in a big hug. They’re just so cozy, and they fit perfectly! They ride a little higher in the waist than I was expecting and have a wide waistband, but that just makes them that much more flattering. I want to order all the other colors now too! I highly recommend these babies!

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2. Great customer service.

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I’ve been eyeing the new ISM PN 1.1 saddle, mostly because it comes in hot pink, but also becuase I struggled with saddle sores last season and I’m wondering if I just have the wrong one for my body. I stuck out the season on my TimeTrial, but I really need to figure out what is going on down there. So, I tweeted at ISM asking if they had a demo saddle of the new PN1.1, since I figured most of the bike shops wouldn’t have it to demo yet. I was asked to email them, and after a super friendly exchange, I made an appointment to head up to the ISM office, which is about 30 minutes from where I am in Tampa. If I wasn’t already a fan, my trip up there would have made me. ISM is really a small company, but they have such a large footprint in the cycling and triathlon world. It was so neat to walk in to their space, which was surprisingly small for a company that is so well known around the world. They have that local business feel, but yet everyone in the cycling world knows who they are.

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Anyhow, I explained what had been going on with my current saddle, and he got me on the trainer, and adjusted away. He mad small adjustments- millimeters- and spent over an hour with me, trying to get me to the MOST comfortable position. That’s what ISM is all about: comfort- it’s even in their mission! After playing around with my old saddle, and getting to a pretty good spot, he got me on a demo of the new PN1.1. It’s a bit softer than the Time Trial, and felt pretty darn good while I rode. It was slightly more comfortable, but I need to ride it more for the real test. However, even after that short ride trying it out, no saddle sores!

I’m gonna take it out for a few more longer rides before deciding if I’m going to purchase it. If you don’t have an ISM saddle, check them out- it will change your life (well, at least the way you feel when you ride))!

3. Kitty Cuddles

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My kitties have spent a lot of time spooning and washing each other this week, and I can’t get enough! ‘Nuf said.

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4. 21 class Yoga challenge

I’m 3 days in (as of Thursday night when I’m writing this) and I’m so excited about this challenge. It is nice to have an athletic goal again! And, I’m already seeing improvements in my practice since I’ve started doing more yoga in the past month or two. I can’t wait to see how consistent, regular practice changes me!

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Tell me, what’s a Friday Favorite for you this week?