Alcatraz Challenge, San Fransico, CA

I spent two and a half weeks in July traveling around the west.  I attended the Clay Mineral Society meeting in Golden, Colorado where I presented my dissertation research.  I was then off to Albuquerque for a week to work at the Sandia National Lab on the last bit of material I need to graduate.   

View from the tram ride to the top of Sandia Peak, Albuquerque, NM

This was a great trip for my school work but also for my training.  While in CO, I was at around 6000 ft for all my workouts and in NM, around 6500 - 7500 feet.  The best part about NM was the trail running.  I ran almost everyday and it was the kind of running you do to remember how much you love running.  No goal in mind, just run, you, and the trail.  It was beautiful.  

Me at the top of Sandia Peak!

To end my trip out west, I flew to San Francisco to cross something off my bucket list - swimming across the San Francisco Bay!  So signed up for the Alcatraz Challenge - a mile and a half swim from the island and 7 mile run across the Golden Gate Bridge.

Checking out the run course and enjoying the beach

I had no idea what I was getting myself into!  I woke up around 5 am and walked the mile to the beach from my hotel to set up transition.  It was a beautiful, chilly morning with the sun burning the fog off the bay a little earlier than expected.  Buses took all the athletes to the dock where we loaded onto the boat that brought us to Alcatraz.  On the boat we were told that it was  good day to swim across the bay!   After about 20 minutes the boat stopped and I found myself 4th in line in the groups of the 3 jumping into the water.  All my friends from Colorado (Lindsey, Patrick, Charles, Kelly, and Dianne) had lined up right in front and were the first people in the water! 

Official race photo of the swim

To me, it was shocking the minute I hit the water.  You have to start swimming immediately to prevent the athletes behind you from jumping on you.  The water was the most turbulent I have ever swam in.  There were 3-4 foot swells that were tossing me around the entire way.  Several times I went to take a breath and got a face full of water instead. It caused me to swallow a lot of water several times and have to stop and throw up before continuing on.  The salt water made my throat sore.  Many times I found myself taking a stroke only for no water to be in front of me as I was tossed forward and into the water.  Or I would be kicking and find my feet were completely out of the water.  It was like swimming in a washing machine.  On top of the fantastic water conditions, there are no buoys in this swim.  You sight off of objects along the shore and are carried down the bay by a strong current.  Several times the kayakers had to stop me and point me back on course so I wouldn't overshoot the beach.    And when I finally saw the beach I couldn't be more grateful to get there!    Of the around 400 people that did the swim, I was the 234th person out of the water, it took me 53 minutes, and was absolutely terrifying.  Definitely not my best swim performance!

Run course, around mile 6, Golden gate bridge behind me

Finally, the run.  While I was in the water I just wanted to be done so badly I didn't even think about the fact that I now had 7 miles to run across the bridge and back.  So thankful to be out of the wetsuit and into my running shoes though, I took off.  I felt absolutely fantastic.  I was able to easily work my way up the field of women who had destroyed me in the swim.  About half way across the bridge I got an idea of my placement with the first people on their way back.  Despite my bad swim time I had already run myself into about 15th place overall.  

Crossing the finish line (Kelly in the background)

With about 4 miles to go I knew I could pick a few more off.  Incredibly I was able to move into 8th overall and finish 4th in my age group.  My run time of 48 mins (6:52 pace) placed me as the 20th fastest runner including men and #1 fastest female runner in the race.  My run continues to be my saving grace in multisport events!

wetsuit burn

While running across the bridge I was able to look out and see Alcatraz and think in awe that I had just swam from there.  Glad to cross it off my list, and don't know if i would do the race again, but now that I know what to expect in the swim...  meh, I probably will.  ;)   Happy to be back in flat water for the time being though!

The Alcatraz crew - Lindsey, Patrick, Charles, Laura, and Kelly, missing Dianne 

Para-sailing competition at the bay

Stay tuned later this week for my race report on the Acworth women's triathlon which I completed yesterday.  Great people, great race.   Also for some news on friends of mine gearing up for their first triathlons!

Lake Hartwell Y-Dam Tri - My first overall win!

The morning of this race, I almost considered not doing it at all.  I was moving this weekend and had to pack up my entire apartment, along with preparing for a conference the next week for school, and other personal issues that kept me from sleeping most of the night.

Thankfully, my EC teammate Mariska had offered to drive our carpool.  The hour or so that I slept in the car was probably all I got.  (Thanks Mariska!).  It was a comedy of errs from there.  I have to laugh at myself a little for being so unprepared for this race.  I arrived and had left my USAT card and ID in the car so had to go back just so I could get my packet.  My rear wheel was rubbing with my brakes so I had to bring my bike to the mechanical tent, I forgot the rubber bands for my cycling shoes, and so on.

Mariska and Laura, Team EC  

By the time I got myself together and my transition area set up, it was time to head to the beach for race start!  The race consisted of a half mile swim, 18 mile bike, and 5k run.  The swim went off and I was pretty delirious the first half, when it hit me that - I was racing, TIME TO GO!  I came out of the water in 5th position with a time of 15:40 for 800m.

T1 - 22 seconds, fastest overall

Setting up in the transition area

Part of what made this race interesting was that there was an Olympic distance race and Duathlon going on at the same time, and it wasn't clear who you were competing against! On the bike I was clueless of my position and figured my teammate Mariska was in front of me, so I was on the chase!  At the turn around point (it was an 18 mile out-and-back course) I realized that I was actually ahead of Mariska by about a minute and a half.  Sadly, she had trouble getting into her rhythm in the swim and I pulled slightly ahead, we are nearly evenly paced in the swim.

Transition area - as minimal as possible.

From many training rides, I know she is a stronger cyclist than me and that I had to go!!  We pushed each other - with me, pedaling for dear life, and her, closing the gap!  We had no idea what position overall we were.  And when I came in for the run, I knew I had to run like hell as the two of us are very closely matched.

T2 - 34 seconds, fastest overall.

Posing after the race with my and Mariska's speed machines!

The run.  I had a great run.  After being injured earlier this season I've felt like I've been chasing that good run - and in this race I had it.  By this point, I knew a mile into the run that I was leading the race for the first time in my multisport career.  The hilarious mishap on the run was that a volunteer was apparently supposed to mark your number at the turnaround to prove you ran the whole course.  When I got there I had no idea, and she was completely unprepared and called me back after I passed her, while she casually got out a marker and I was screaming "MARK ME, I'M IN FIRST AND THEY ARE COMING!!"   No one else was marked - WTH!  The benefit of an out-and-back run of course being able to see where your competitors are and Mariska and junior national team member Ashley P were not far behind.  In the end, I had the fastest time in the womens' field by over a minute and the second fastest time of all the competitors overall, including men.

Top 3 Overall finishers - Mariska 2nd, Ashley 3rd, Laura 1st.

It was blistering 96 degrees when I crossed the finish line to turn around and see Mariska finish in second and Ashley P (who is also coached by my coach, Dan Arnett) cross in third.  A fantastic showing for the Endurance Concepts and Cadence Bikes and Multisport elite team!  The fire department had opened up a fire hydrant to drench us in cold water, nothing ever felt so amazing!

 I was overwhelmed with emotions from the overall win.  The feeling reminded me of my break through day in highschool when I first broke the conference record in the 800m.  One day I just felt like, I can run faster than this, only to drop 7 seconds on my previous best half mile, and never to be beat again my senior year.   And on a day when you least likely expect it to, all that training and hard work comes together.  Makes me remember what all the training is about and why I absolutely love this sport.   And want to get faster!

Three weeks until the USAT National championships in Burlington, VT.  This year I am competing in the Olympic and Sprint distances, with the pleasure of doing the Sprint race with my sister, who qualified this year as well.  GO ANALISE in your first national championships!  Are we ready!??

Indian Springs Sprint Triathlon – A ‘Tri the Parks’ Series Race

A fantastic race with many of my Endurance Concepts teammates!  In my third season of racing I continue to learn something new at every race.  Little did I know the mental challenge I would face in this one!  The swim was 600m and I was out of the water in 12 minutes feeling good. 

T1- 27 secs - fastest in my AG

The challenge came on the bike section of the course.   This race had 15 miles of rolling hills.  After heading out on the bike section of the course I realized I was having some problems with changing the gears on my bike.  I soon noticed the wire that connects to my rear derailer was popping out of my aero bars!  After gliding through all my gears I realized that I was stuck in one gear and about to climb the one big hill on the course.    After barely making it in the wrong large gear, I was then in too small of a gear for the downhill and flats on the course.  It was hitting me at this point that I would probably have to do the entire bike course in one gear!    Mentally this really started to bring me down as I continually clicked through all me gears only for nothing to happen. 

4 miles in and 11 to go.

I pulled my foot out of my shoe and kicked my rear derailer in an attempt to get it moving.  IT WORKED!  Finally able to change gears again, it still took me a few miles to mentally recover from the set back and get my head focused again on the race.   

T2 – 43 secs - fastest in my AG

By the time I reached the run I was able to post the third fastest run time in the women’s field, and fastest in my AG by over 3 minutes.  I still managed to finish in 2^nd place AG.    You have to be ready for anything to happen in a race.  I knew I would finish the bike leg but I didn’t know how hard it would be – physically and mentally.

Amanda (3rd AG) and me

Congrats to my many other teammates there who all did great!  Thomas P was the overall winner, Coach Dan won his AG and took 4^th OA, my buddy Rob R placed 3^rd overall (not on team EC), Amanda was 3^rd in her AG, Eddie F was 2^nd AG, and many more, Go Team!

After the race I brought my bike to Atlanta Cycling and had to have the whole thing rewired.   She’s behaving much better now. 

Coming soon are blogs about 2 more races I have completed.  Thanks for reading!

Teva Mountain Games 2012

The Teva Mountain Games in Vail, Colorado are an outdoor sportsman's paradise!  They have everything from kayaking, fly fishing, rock climbing, trail running, to slack lining and more!

Can't complain about racing with this view!

This year I competed in the spectator favorite, Mud Run, and the road bike time trial.  last year I had to fight for the win in the Mud Run but this year ran easily to finish in first.  The mud this year was a strange concoction that felt more like lotion and wasn't very dark or messy compared to the thick mess we ran through last year.  But, they did put streamers over the pit forcing you to crawl through it.

Cruising in the mud run, it was much colder this year  than last year

Mud soaked hair, and mud in my eyes

The crowd actually boo'ed me on the first lap for not getting muddy enough, despite being far out in front! I banged up my knees pretty bad on the next two laps - ouch!

Clean up in the freezing creek!

I didn't really know what I was getting myself into with the road bike time trail.  I knew it was only 10 miles, but that we would be climbing almost 2000ft in that distance, and ending at an altitude near 10,000 ft.  Not only was it challenging for me to climb for that distance, but the lack of oxygen in the air compared to Atlanta was quite evident!  Also, we had three categories to chose to race in:  Open, Masters, and Beginners.  I don't qualify for masters and thought I was above the beginner level.  Little did I know that that put me in the professional category with all the pro-women cyclists!

Profile of the climb (green) My heart rate in red, and Speed in blue.

About the start the time trial

I didn't place well against those fast ladies, 33 out of 34, taking me 46 mins to get up the mountain, where most of the top women were at or even below 40 mins.  However, I would have been 3rd in the beginner category, so maybe that's where I should have been racing.  The first half of the race, I didn't really feel like it was uphill, but once I hit the WALL (about 20 mins in) , it was all I could do to concentrate on my breathing and keep pedaling to get up the hill!  It was a great experience, all the girls were so sweet and supportive on the course.  I can't believe I'm saying this, but I look forward to giving it another try next year!

The agonizing climb up Vail pass

Again, making a mistake here with my form on the bike, pointing my toes like a ballerina, more power with the foot flat, heal down.

And if you thought I had a busy weekend, Charles did the Ultimate Mountain Challenge!  This involves completing 4 events in 2 days:  A down river kayak sprint, mountain bike race, 7.5 mile trail run, and the 10 mile road bike time trial I did - all at ~9000 feet!

                

Charles in the 4 events, making it look easy 

The most exciting part of his weekend was the kayaking race.  It was only his 2nd time in a kayak, and the water was about 45 or 50 degrees.  After several spills in the water I think I was having as much of a heart attack as he was, but he can do that underwater exit pretty well!  There was excitement around the Mountain bike race as well when a thunderstorm rolled in minutes before the race started and we had to duck under a staircase with other athletes to wait it out.  It proved to be some good cuddle time to stay warm and the first time either of us sat down to relax in two days.

Several other buddies made the trip to Vail and fared well in their respective events, Gaby in the 13.8 mile Half Marathon ;) , Chuck in the Mountain bike race and Doggy 5k with his best friend Levi (3rd place OA!)  and, Laurie F. and Lindsey M. in the 7.5 mile (uphill) trail run.  Great job everyone, looking forward to next year!

Chuck in the Mountain Bike race and 3rd place doggy 5k winner, Levi!

The boys after the MTB race.

kayak, paddle, life jacket, 3 bikes, 4 wheel sets, 10 pairs of shoes, towels, 3 helmets, bike pump, bag of goodies, beer, - and that's just some of the gear required to bring to Teva Mountain Games

And it takes just a little gear to go to the Teva Mt Games, we somehow fit it all in the car, good thing the man drives a Subaru!  (official sponsor of my team this year, Endurance Concepts). 

Memphis in May 5150 Triathlon

 The Memphis in May Sprint triathlon was my first triathlon of the 2012 season and in the 30-34 Age group (even though I don't turn 30 til the end of the year).  I made the 400 mile drive to Memphis the day before the race, missing out on IronGirl Atlanta this year, to seek out a more competitive field.  The race was held at Harrah's Casino - Tunica, and promised a flat and fast bike and run.

Swim - This was my first time doing a time trial start, where you line up by number and start an athlete every three seconds. I was the last one in my AG to start (of course they did it alphabetically).  Despite being nearly pulled under water by and older man I was passing, and the muddiest swim I've experienced, I came out of the water in 9:28 for what my watch said was 0.43 miles, 8th in my AG. 

my tri top after the race, turned brown on the inside from the muddy water swim

T1 - 44 seconds (second fastest) 

Bike- I went on to make quite a few rookie mistakes getting out on the bike course.  Despite plenty of practice getting into and out of my shoes while they are already clipped on the bike, I first, couldn't get my right foot in my shoe (see pic) and then,  the rubber band holding my left shoe up-right didn't break.  I had to reach down and break it and of course get snapped.  Fantastic.  Next, I forgot to check that my helmet was adjusted to go onto my head and it was too tight (see the crooked helmet above) so had to adjust my helmet while riding too.  Not off to the best start, but once I got going I was able to hold a steady 20mph for the 13 mile ride.  My time of 38:22 was the 5th fastest in my AG.

my bike split - small elevation change and fairly consistent speed around 20mph

T2 - 0:46,  fastest T2 in my field

Run - Since the race didn't start until 8am, we were all feeling the heat by the time we got the run.  It was about 90 degrees.   After being injured and not racing in so long, only one or two bike-run bricks, I didn't know what to expect.  I ran a 20:40 (6:55/mile).  Far from my best, but just enough to move up in the field as others were hurting in the heat just as much, or maybe more, than I was.  Two of the overall women were in the 30-34 AG which moved me up to 2nd place from 4th, and a top 10 finish overall in 9th.

Women 30-34,   3rd, 2nd, 1st.

With Endurance Concepts, Cadence Bikes and Multisports teammate, Thomas P. (1st M20-24)

Really, I had a great time out there.  It's nice to get out there and remember what all the training is for, and have it come together, even if it wasn't perfect.  It was a decent race, and a lot of fun.  I made the right choice to skip IronGirl this year as the winning time in my AG was 1:45.  My 1:33 last year would have put me more than 10 minutes ahead of the next competitor.  Also, it helped that my Mother was there to cheer me on, as well as my Cousin Laura and their friend Tammi who drove up from Louisiana to watch the race and cheer us on.  Best of all, this was the third race I got to do with Charles.  

Charles broken ankle

About 5 weeks ago Charles was on a trail run when he mis-stepped and refractured an avulsion fracture in his left ankle from last season.  But nothing like a broken ankle will stop Charles, he had already signed up to do the race with me in Memphis and was determined to do it.  He'll never admit to this - but I think his unusually high tolerance for pain is a big part of what makes him such a great triathlete.  

He competed not only in the sprint race on Saturday, but came back to do the Olympic distance race on Sunday (part of the amateur challenge).  Charles combined times from both days placed him as one of the top 15 amateur athletes in the field, winning him a cash prize!  Congrats Charles!   Charles went on to take 1st place M30-34 in the Pelican Fest Triathlon in Colorado the next weekend.  

We are hoping to raise some money for our trip to the World Championships this fall in Auckland New Zealand.  I will be competing in the Aquathlon, and Charles will be competing in the Aquathlon and Olympic Distance Triathlon for Team USA.  The combined cost for our plane tickets there is a staggering $3200.  Charles is currently ranked #1 in the USA in Aquathlon AG M30-34!! See his pic in the ranking issue of USATriathlon Magazine.  

I'm so excited for another chance at international level competition!

A look at what travelling for races is like.  GEAR EVERYWHERE!

Quick Rachel update:  She just won a gym membership for 2 years from a raffle, awesome!!  She's keeping up the walking and moving towards the 5k goal!  Go Rachel!

Meet my friend, Rachel

I've been friends with Rachel since 6th or 7th grade.  She's not training to go to the World Championships.  She's not even training to go to the National Championships.  Nope, nothing like that.  Rachel, is going to walk a 5k.

Analise, Rachel, Laura, Jess, in 2006

Currently my dear friend tips the scales around 400lbs.  Having struggled with weight her entire life, at least since I've known her, changing to a healthy life style will no doubt be very difficult.  But that's why she is such an inspiration to me.   Rachel has made the commitment to walk everyday.  In the next few weeks she's going to work her way up to 3.1 miles and complete a 5k, with the number and everything!

Step 1 for Rachel, and for anyone who is going to start walking/jogging is getting the right pair of shoes.  She went to Fleet Feet in Buffalo where they guided her to Brooks Adrenaline shoes.   Before getting into the right pair shoes, Rachel was in pain after walking for only short distances.  Having the right shoes will be life changing for Rachel.

Brooks Adrenaline shoes, size 9, width 4E,
an important tool for Rachel's health and weight-loss goals! 

She's already worked her way up to over 2 miles and has that 5k in sight.    She's made changes like walking to and from meetings with friends, and replacing burgers with salads.   So, let's all watch Rachel as shes strides towards her new healthy lifestyle.  One step at a time, one day at a time.  You can do it Rach!
 

Rachel, making her move in her new shoes!

So, what's your excuse, get out and get active.  So stay tuned to the blog for updates on Rachel's progress over the next weeks and months to come.  

Analise, Rachel, Laura at Festival International de Louisiane, April, 2012

Later this week I'll be posting about my recent race, the Memphis in May Sprint Triathlon.

May Update

First of all, I apologize for not writing in so long, and I thank all of you who have asked me to start writing again.  And it's about time!  My season begins next week with the Memphis in May Sprint Triathlon.  I'm very excited for this race as I have made a lot of changes since last year.

First of all, I joined the Endurance Concepts Racing team and have been working with a new coach since October, Head Coach, Dan Arnett.  This season I will also be representing one of our partners, Cadence Bikes and Multisport.   So, for my training, Coach Dan works hard to make sure that training for triathlons fits into your schedule if you work a lot.  I have been working on my dissertation and sometimes finding the time and energy for training can be difficult.  But to counter that, I do almost all of my training first thing in the morning, then am done for the day to work, tutor, etc.

My typical training week:

Monday - 6am, Masters swim class at Dynamo Masters, Triathletes, and  Fitness Swimming (recovery day)
Tuesday - 6am, Spinsanity, a group cycling class based on power and cadence training with the coach and other team members
Wednesday -6am, Masters Swim Class, followed by a Run, usually a shorter distance (4-6 miles)  lactate stacker workout.
Thursday - 6am, Spinsanity  (sometimes make this a brick = bike+run)
Friday - 6am, Masters Swim, followed by 'short' run with speed work.
Saturday - 730am, 2+ hour group ride.
Sunday - Long run, base building and endurance, typically 8+ miles.

One of the places I expect to see big changes this season is my swim.  I have been going to Masters swimming now 3 times a week since October and been lucky enough to have a great swim coach, Maria T., tear apart my terrible swimming form.  Though I don't expect to be drastically faster in the swim, I am much more efficient (with lots more work and improvement to do!).  I didn't realize how much energy I was wasting in the swim with such improper form.  Other benefits I get from masters swimming is circle swimming with a group.  When you are leading a line of swimmers, or desperately trying to stay on the feet of the person swimming ahead of you, you will push yourself harder than when you go at it alone.  I know my friends Katie and Rob's feet too well!!  but I do miss swimming with Karen C, my training partner from last season (love you girl!)    

The bike is still my weakness.  One change I've made here is working with my cadence.  When I first attached a cadence meter to my bike I realized that my cadence was pretty low.  To be able to get off the bike and run, your cycling cadence and running cadence should be nearly the same.  Now I strive to keep my cycling cadence around 90rpm, like my running 90 strides per minute which makes my body more prepared to make the transition from one sport to the next.

Riding in Boulder, Co

My run.  Still my favorite of the three.  I've had a slight set back with an injury that prevented me from running for nearly 6 weeks.  My ankle starting bothering me in January, for no specific reason that I can recall. I continued to run on it for a while until knee and hip pain followed.  I finally had to stop running and get treatment.  I've been working with Dr. Josh Glass at Georgia Sports Chiropractic.  He specializes with runners and works with the US Olympic track team, so I am in good hands.    I'm back to running for up to an hour now and expect it come back quickly.

Here's to a great season ahead!!    With this years grand finale held in Auckland, New Zealand.  I can only imagine it will be much easier to get around there than China, since they speak English!  But I am excited to continue my trek around the globe, and go to the Southern Hemisphere for the first time.