tag:blogger.com,1999:blog-63491966815342150542024-03-14T12:22:29.963-04:00Cort the Sportone mom's journey from desk-jockey to endurance athlete, runner, and triathlete (May 2008-present) [keywords: Cort the Sport, unblobbed, unblobbing, vtmartins, cortneyvmartin]Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comBlogger1016125tag:blogger.com,1999:blog-6349196681534215054.post-19249099783163244222023-02-08T20:51:00.014-05:002023-02-08T21:02:27.641-05:00Still runnin'!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZ1vyPblKWNnYbFRhGiM4kPBuuTzWP6KF4vfSK-uZCzmb2bzNHVnRNG9qJZ24dp0dK1qd1gM5SJsOuyPNb72i3Rogdlu96Uf_1fG7ZGEFGDfqtRBlkAWkXcai5iJ3e6E2wYXzbz_eoGxieilm54fKAtFoVadFt9ouTkdVPcFp47qfDKTfQydY7_QcFA/s750/IMG_4790.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="563" data-original-width="750" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaZ1vyPblKWNnYbFRhGiM4kPBuuTzWP6KF4vfSK-uZCzmb2bzNHVnRNG9qJZ24dp0dK1qd1gM5SJsOuyPNb72i3Rogdlu96Uf_1fG7ZGEFGDfqtRBlkAWkXcai5iJ3e6E2wYXzbz_eoGxieilm54fKAtFoVadFt9ouTkdVPcFp47qfDKTfQydY7_QcFA/s16000/IMG_4790.png" /></a></div><p></p><div class="separator" style="clear: both;">I ran at dusk today, on this oddly spring-like day. So, I put on my 2013 Boston Marathon shirt that I've been "saving" (for what, I asked myself?). But I wanted long sleeves and yellow for the visibility so on it went. I looked at the sleeve displaying the year and thought, wow, 2013! I've run 10 years since then (and about 15 in total). <br /><br />When I ran Boston, was I thinking I'd still be running in 2023? Probably not, but here I am! I'm still runnin'! </div><p></p><div class="separator" style="clear: both; text-align: left;"><b>What's the same?</b></div><div class="separator" style="clear: both; text-align: left;"><b><br /></b></div><div class="separator" style="clear: both; text-align: left;">Through the years, I've remained very consistent and it's rare that I miss a workout. I guess you'd call that discipline, but after so many miles, it just becomes what the body craves and needs. I still have my same fantastic coach, Jim McGehee, who every year says, "you don't really need me anymore." And every year I say, "yes I DO!!!!!." Having structure (translation: not having to decide what to do) and having that knowledgeable and caring person to interact with on a regular basis is priceless. I would put coaching as one of the best investments I have made in myself.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Something else that's the same: it's STILL hard to get out the door some days. When people struggle with an exercise habit, I remind them you can't wait for motivation. You just have to take action, get going, and the motivation grows as you go! </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>What's different?</b></div><div class="separator" style="clear: both; text-align: left;"><b><br /></b></div><div class="separator" style="clear: both; text-align: left;">I'm definitely slower now (I ran a 3:33 that year) but running has come to mean so much more to me. Back then, my run thoughts were all about the workout. I was so intensely focused on performance and I ate it up! Now, running is about time away from screens, and clearing space between my ears for my own thoughts about life, my kids, relationships, work. I run to podcasts and catch anywhere from 10-75% of the content, depending on what my mind prefers!</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I'm more chill about racing now, especially before a race, and more patient within the race. I'm not so willing to bury myself, but I will still push myself close to that edge! Workouts are done more by feel and less by exact pace. I have more fun now, and put less pressure on myself. Oh, and I strength train. I got away with skipping that part for a lot of years, but no longer. It's a part of my routine, 3x a week.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">There must be something to this running stuff. So many of my friends have also been doing it for years, decades, a lifetime! The only explanation: there's magic in those miles!</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">------------</div><div class="separator" style="clear: both; text-align: left;"><br /></div>P.S. It felt good to write this. I spend my days as a health coach writing, writing, writing, which I love, but it doesn't always leave a lot for me to say at the end of the day! <p></p>Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-50206105949797258942022-11-26T10:54:00.003-05:002022-11-26T11:05:58.345-05:00Blacksburg Turkey Trot<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTEqxI5_IpWL0uwXu5_AUqme-7wLIa6tkeVsuNWd9pyBBgj_qJ86aeKNNvjU_QZIWyfLmA6KpBh3PPTSCCi7yZce26TcneePtNropc3q22A_KI7AfVNpTGie_LddTyYIQ49EQUXhTsSGHDiov0f3SldydE747u65LHALZSz_55fOYEKi7AB4Bur0HVwA/s1406/IMG_4237.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="770" data-original-width="1406" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTEqxI5_IpWL0uwXu5_AUqme-7wLIa6tkeVsuNWd9pyBBgj_qJ86aeKNNvjU_QZIWyfLmA6KpBh3PPTSCCi7yZce26TcneePtNropc3q22A_KI7AfVNpTGie_LddTyYIQ49EQUXhTsSGHDiov0f3SldydE747u65LHALZSz_55fOYEKi7AB4Bur0HVwA/w640-h350/IMG_4237.JPG" width="640" /></a></div><br /><p>Thanksgiving is reportedly the day of the year that draws the largest race participation in the US. I did my part to contribute, as did my friends Michaela and Carla (above, photo courtesy of Nora). I showed up in my several-decades-old homemade felt turkey tail and long-ago-purchased turkey hat that I wear every year, even if just for a solo run. I got lucky this year that my shoes happened to be color coordinated too. 😉 This year I swapped out my maroon VT shirt for a UVA one in tribute to Lavel Davis, Devin Chandler, and D'Sean Perry.</p><div class="separator" style="clear: both; text-align: left;">We had the most gorgeous morning and the crowd was large and full of energy for it being 8 am. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I opened Spotify, paired my headphones, and pulled up my playlist, queuing up the next thing in line: a Fresh Air podcast on Retirement. 😆 Yeah, that's my jam...podcasts! </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">My mind was already thinking ahead to the day's meal prep. This would be the first year celebrating without our head chef, Spencer. He only had two days off for the holiday, and being at UCLA it was just too far to travel. He hosted his first Friendsgiving instead.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Once the race began, my thought shifted immediately to the task at hand: run a relaxed but strong 5k. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><i>Sidebar: one of my reasons for wanting to re-start my blog is to talk a bit about training and racing in the post-menopausal years. It's been a physical and mental adjustment to navigate things like the age-related slow-downs (I'm 55 now), reduced heat tolerance, about a year of insomnia, more need for strength training. The 5K has been, and remains, one of my preferred metrics for where I am in my speed, strength, and fitness.</i></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Anywho, I had no idea what the route was and was just happily following along in what felt like the right gear, the right perceived exertion. I was curious how long I'd been running. I guessed maybe 10 minutes. I glanced down at my Garmin which I had somehow inadvertently paused just after the start and so I had no metrics, and there were no mile markers! I restarted my Garmin, a bit bummed I wouldn't have my splits. Then I shifted my thoughts to gratitude that I could do this at any pace. I also thought about some of my amazing coaching clients too.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I heard a few people yell that I was the "first turkey" and that gave me a boost! I crossed the finish line in 22:46, feeling very pleased with my time, effort, and happy mindset.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">I'm about 1:15 slower than my fastest 5K years, but I am running faster this year than last. Contributing factors could be that I am sleeping much better (seemingly due to HRT), and I've been fairly consistent with strength training over the last year too. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Overall, I train at slower paces these days, not on purpose, but that's just how it is and what I have in me. I find I have a little less energy. Even so, things generally come together on race day and it kind of surprises me. I can probably chalk it up to experience and consistency across many years. And an excellent Coach (thank you Jim McGehee!).</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">This race was an unexpected and welcome boost for my motivation and spirits. Thanksgiving dinner turned out well too. It's good to put ourselves to the test and see what we can do! </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH6s6u_mFj0zwbFp_yyMZSp_NGwuki2wEgys14feGNZJQh8tAUvTGurieg6ge1QJgEsBW9XR7L1LazlPNyfxLyvkgm7FOckOCjkbcAOb6jIKhT-iEqs-NTCg7OC3_D6vVG0BBnkqDFmaIBEvZW4pe32teiv_ffkXBxvfFAyy7_zulzzhKdA5fPHceGmg/s1406/IMG_4237.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1351" data-original-width="1406" height="614" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH6s6u_mFj0zwbFp_yyMZSp_NGwuki2wEgys14feGNZJQh8tAUvTGurieg6ge1QJgEsBW9XR7L1LazlPNyfxLyvkgm7FOckOCjkbcAOb6jIKhT-iEqs-NTCg7OC3_D6vVG0BBnkqDFmaIBEvZW4pe32teiv_ffkXBxvfFAyy7_zulzzhKdA5fPHceGmg/w640-h614/IMG_4237.JPG" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><p></p>Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-81936936894475801062022-10-02T22:59:00.005-04:002022-10-02T23:30:39.903-04:00Hokie Half<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwEMOhltVyB-mwrlWZENt-7-2-9nY96pSMRqWD7ZgmyoQAYNmR_R9BPWIKm4R2ni4QE6gLYSu9COB1Mfh9GT3bmznU2GlgokylHmj9qrmThKXZ_uXrVMLOvZLdY-DRIAi1_qUwZ8OUBCchuCdj3DbxZc4dl32DPgC0lU9EGuVBrO2JKUmILiWzOk1nbQ/s4032/IMG_3942.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwEMOhltVyB-mwrlWZENt-7-2-9nY96pSMRqWD7ZgmyoQAYNmR_R9BPWIKm4R2ni4QE6gLYSu9COB1Mfh9GT3bmznU2GlgokylHmj9qrmThKXZ_uXrVMLOvZLdY-DRIAi1_qUwZ8OUBCchuCdj3DbxZc4dl32DPgC0lU9EGuVBrO2JKUmILiWzOk1nbQ/w640-h480/IMG_3942.JPG" width="640" /></a></div><br />Today was the Hokie Half (half-marathon). That's me on the right, with Ally Bowersock who co-owns Runabout Sports Roanoke, among other talents and distinctions. We both won our age groups today!<p></p><p>After the finish, I ran into a fellow area master's runner, Randy, who asked if I was still doing triathlons and asked about my blog. I told him I was still racing, but with so much change in life over the last few years, I had shelved my own writing. But then and there, I decided it's time to revive the blog. As a health and wellness coach, I encourage clients to journal and I understand the value of time spent reflecting. It's time I "walk the walk" and continue my own conversation in this space.</p><p>When I first began my blog, I was in my early 40's and finding my way as a new runner and triathlete. My star was rising, and PRs came with regularity.</p><p>Now I am 55. I'm no longer chasing PRs, but I still love to train and love to race. In this phase of my athletic life, it's about finding my personal bests in mind and body that go beyond the time clock. </p><p>Back to today. This was one of those races that ended up so dialed in for me! I added the Hokie Half to my calendar in mid-August after tri Nationals, just as a fun-change up, and I've truly enjoyed preparing for it. We shifted my long runs from Wednesdays to Saturdays and cut back on my cycling. Just those few differences - it's like fluffing the sheets. It freshens everything up! </p><p>Based on my training runs, I came into this race targeting about an 8:25 mile pace. My last half marathon, a year ago, I ran in 1:52, so I was hoping for 1:50ish finish on<span> </span>this course even knowing it's fairly hilly. (My half PR is 1:39:45 from 2016). I stayed very relaxed on the first of the two loops and that paid off with a sweet negative split, averaging about 15 seconds per mile faster on the second half. I totally surprised myself finishing in 1:44:54, which comes out to an 8:00 pace. More importantly, I stayed in a really positive and confident headspace, which is so vital for a good performance. That was the real win for me.</p><p>That's racing. You just never know what you might have on the day, for better or for worse. 🤷♀️ </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_P2DQLTCROVFQ78HRI5AufAOYBKrzK9ljDhryJU9d1UNZDyO91WI79TGlYZjS6MkN9l4Yog_dPBIOOr-Y3ahV27RS2UrOJ3RA8-Cn3T4C9PJxqqQQeh6eMCDGDI_4QxR1lbacv9qaj1cnctD6Q-q-3YUIVqaEv0B_DBDBsLQYriIswK97LxkbSGH7VQ/s4032/IMG_3937.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_P2DQLTCROVFQ78HRI5AufAOYBKrzK9ljDhryJU9d1UNZDyO91WI79TGlYZjS6MkN9l4Yog_dPBIOOr-Y3ahV27RS2UrOJ3RA8-Cn3T4C9PJxqqQQeh6eMCDGDI_4QxR1lbacv9qaj1cnctD6Q-q-3YUIVqaEv0B_DBDBsLQYriIswK97LxkbSGH7VQ/w640-h480/IMG_3937.jpeg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">The personalized bibs are fun. "Cort the Sport" is a nod to my dad and his nickname for me from a very young age! </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxzDRQaUmzVLSlNAvZxefECaHCErFap0fLIR8rC4Vtn0r7e9u0xXOQSwZIAsZpZu0N4rnTWxE141dhVB-KnD7htJPs992RJVtRbOAao88H919M90idxvLcQZOHM9hIrquwsaH_yIZH69vt5ftNkCjAb4yjzVnr6AJAAPnBVQWVk40-0qXvzh9ykEOjwg/s3088/IMG_3940.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2320" data-original-width="3088" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxzDRQaUmzVLSlNAvZxefECaHCErFap0fLIR8rC4Vtn0r7e9u0xXOQSwZIAsZpZu0N4rnTWxE141dhVB-KnD7htJPs992RJVtRbOAao88H919M90idxvLcQZOHM9hIrquwsaH_yIZH69vt5ftNkCjAb4yjzVnr6AJAAPnBVQWVk40-0qXvzh9ykEOjwg/w640-h480/IMG_3940.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Always fun to see the Hokie Bird. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Thanks to Coach Jim McGehee of One on One Endurance for the excellent race prep - 13 years of guidance and encouragement! </div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><p><br /></p><p><br /><br /></p>Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-88718492634557767542019-07-15T20:31:00.000-04:002019-07-16T10:28:26.911-04:00Return to Scenic Mountain Triathlon<div style="text-align: center;">
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<span style="font-size: x-small;">(photo credit: <a href="https://www.rmp4u.com/ClientProofs/Scenic-Mountain-Triathlon-2019/n-3bpQhq/" target="_blank">Rob McKenzie Photography</a>)</span></div>
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With Nationals less than a month away, I really needed to get my butt to a triathlon, so I picked the <a href="https://www.richwoodchamberofcommerce.org/ScenicMountainTriathlon/ScenicMountainTriathlon.html" target="_blank">Scenic Mountain Triathlon</a> in Richwood, WV, a race I had done three years prior (<a href="http://www.cortthesport.com/2016/09/race-report-scenic-mountain-triathlon_3.html" target="_blank">race report here</a>). It's a small but very well-produced race which has been offered for 34 years, including in 2016 when the town was ravaged by flooding and the race was rescheduled, but not cancelled. This year the race was also the USAT WV State Championship. The event draws from Morgantown, WV, Cumberland, MD, Roanoke, VA and many other regions. If you are within 250 miles of this race, it should absolutely be on your race calendar!! </div>
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How'd I do? I was pleased to again win the women's division, by a good 12 minutes. I was 6 minutes slower than in 2016, but I was happy with how I managed my own race. (<a href="https://aptiming.com/race/results/810" target="_blank">Results here</a>)<br />
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<b>The most exciting part of the day</b> for me was when I saw a black BEAR run across the road in front of me on the bike descent - maybe 20m ahead. Just a week ago I had told my friend Kristen that I was always on the lookout and hoping to spot a bear on the back roads we cycle (I've seen just one prior). I considered it a really good omen and it put a huge smile on my face!<br />
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<b>About the race:</b></h3>
The race takes place in the Monongahela National Forest, starting with a half mile out-and-back swim in Summit Lake. Then it's onto your bike to drop down the mountain briefly, then spend most of the 17 mile bike ride pedaling up the Kennison Mountain to the Cranberry Mountain Nature Center. Then you top it off with a 10k run that is downhill to the Cranberry Glades, and uphill back, with generous amounts of shade. When you finish, you've really accomplished something. This isn't some pedal and stroll around a park!<br />
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The race info doesn't tell you what is so great about traveling to Richwood, about staying at the <a href="https://www.fourseasonslodgewv.com/" target="_blank">Four Seasons Lodge</a> with the Cherry River out your back door. It doesn't say anything about the great race sponsors and cash prizes! How many races do that? The natural beauty is spectacular and touring the Nature Center to see all the snakes and wildlife info is a finish line bonus. There are kind Forest Service Officers who get you into your car when you've locked the key in (yup) and helpful Chamber of Commerce race director/staff who transport your forgotten camp chairs down the mountain (yup).<br />
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There are wonderful dining options where people are not staring at their phones (limited cell service which is a good thing ;-) Sherpa Bryan and I ate a fantastic dinner at the <a href="https://www.facebook.com/whistle.punk.richwood/" target="_blank">Whistle Punk Grill and Taphouse</a> and then I had some a-mazing chicken and dumplings at the <a href="https://www.facebook.com/theoakforddiner/" target="_blank">Oakford Diner</a>.<br />
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If you want more details about the race, or how I personally approached it, read on! If you just want to go eat chicken and dumplings now, I would not take offense.<br />
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<b>Swim:</b></h3>
We self-seeded into a faster and slower wave. I was a little worried about being clobbered at the swim start of the faster wave (mixed gender) but I quickly found my own space. I remember thinking "where did everyone go??"<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Jt7VjyllJdaGIhHABqeGZt0YeFEdQQK1yTuXiprDpQ7id9bO61Uiy_eG0YyIaz21nxEssVbKsZEAfMwJEBesf-zB6NRw-jZw7XfIGwI_hMA3Wie-qp2r6xnHFYJ0IC7fVd0VKmvCPOEb/s1600/IMG_7778.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Jt7VjyllJdaGIhHABqeGZt0YeFEdQQK1yTuXiprDpQ7id9bO61Uiy_eG0YyIaz21nxEssVbKsZEAfMwJEBesf-zB6NRw-jZw7XfIGwI_hMA3Wie-qp2r6xnHFYJ0IC7fVd0VKmvCPOEb/s1600/IMG_7778.JPG" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Photo credit: Bryan Walsh</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLi6vVhV_qJjnHued8oxzsP-JVYVTG609BEQNSfO9zO70RSL2Ye3Vcj8vT3s8rRwQhoToeWbaNZjj_EoQUTtUSUIlOPp6VPWX1IDvA1TsYLpaY6REVRL5bwe05sFOvgcobSvf1ydshEmrC/s1600/i-TtX9nsV-X4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: right;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLi6vVhV_qJjnHued8oxzsP-JVYVTG609BEQNSfO9zO70RSL2Ye3Vcj8vT3s8rRwQhoToeWbaNZjj_EoQUTtUSUIlOPp6VPWX1IDvA1TsYLpaY6REVRL5bwe05sFOvgcobSvf1ydshEmrC/s1600/i-TtX9nsV-X4.jpg" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi971vA7eCeK5K-txRXXVJU1hYCI5ShdRDfobLjAQM7r4dLxWCRW-VhIp6PVqu9GCFTYNVN3ocki4IlvPh41QnCf4AsiNJ3mvlkhnGW4hjVwM4tX89Oh5Pv-r4F1j7m3z9CZ4htBMddoQYQ/s1600/i-mVkVKpz-X4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi971vA7eCeK5K-txRXXVJU1hYCI5ShdRDfobLjAQM7r4dLxWCRW-VhIp6PVqu9GCFTYNVN3ocki4IlvPh41QnCf4AsiNJ3mvlkhnGW4hjVwM4tX89Oh5Pv-r4F1j7m3z9CZ4htBMddoQYQ/s1600/i-mVkVKpz-X4.jpg" /></a></div>
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This photo shows the swim line really well - we swim up one side and down the other. Some people were way right. <span style="font-size: x-small;">(photo credit: <a href="https://www.rmp4u.com/ClientProofs/Scenic-Mountain-Triathlon-2019/n-3bpQhq/" target="_blank">Rob McKenzie Photography</a>)</span></div>
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<br />
<b>My approach</b>:<br />
<br />
<ul>
<li>Swim strong but not frantically. I always remind myself the time differential between all-out effort vs just a strong stroke is not that much. </li>
<li>Swim smart: sight frequently and stay on the shortest, most efficient line</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZfVtG13oGmFi7-BAvDs9-26n6Wjl85x8Hmw1oZf7YSYoSoXUrjapUUy6bIfBItQj82YMP7aeRxDFuU6-DeNdjtxI42UVLZw93CQ_PnFNHUTMi8Iw0FGjmRGFHuU2oynS4Bo3oMn_wg4Et/s1600/Scenic+Mountain+Swim+Exit.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZfVtG13oGmFi7-BAvDs9-26n6Wjl85x8Hmw1oZf7YSYoSoXUrjapUUy6bIfBItQj82YMP7aeRxDFuU6-DeNdjtxI42UVLZw93CQ_PnFNHUTMi8Iw0FGjmRGFHuU2oynS4Bo3oMn_wg4Et/s1600/Scenic+Mountain+Swim+Exit.jpeg" /></a></div>
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<span style="font-size: x-small;">photo credit: <a href="http://aptiming.com/?fbclid=IwAR1Y-NhuuYQiYa2IbMe_sjkzJUk5a86lfM9EWKQuQf5E2onmSIPxHyatUuY" target="_blank">Appalachian Timing</a></span></div>
<h3>
<b>Bike:</b></h3>
<div style="text-align: center;">
<div style="text-align: left;">
I chose to ride my road bike for this race. I haven't yet done a triathlon with it and it's what I'll be racing in Lausanne. I was grateful for the extra climbing gears!! </div>
<div style="text-align: left;">
<br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt3mp9jz61LAvod7IxCgVJPrNSnz5abeY_q6fycTNcC_cO0LlSxnbGQzxGTVfFapURSEeBUT6gTbhLmoU0UvTiHB-UpAYn76W1Fq8BKyNm1YA733I38YF0glSWf4p8uqwVlGA90fzCGFBF/s1600/Screen+Shot+2019-07-15+at+6.49.54+PM.png" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt3mp9jz61LAvod7IxCgVJPrNSnz5abeY_q6fycTNcC_cO0LlSxnbGQzxGTVfFapURSEeBUT6gTbhLmoU0UvTiHB-UpAYn76W1Fq8BKyNm1YA733I38YF0glSWf4p8uqwVlGA90fzCGFBF/s1600/Screen+Shot+2019-07-15+at+6.49.54+PM.png" /></a></div>
<br />
<b>My approach:</b><br />
<br />
<ul>
<li>Go fast but not recklessly on the first descent (maybe saved me from crashing into the bear!!)</li>
<li>Drink (Gatorade) every two miles</li>
<li>Have a gel half-way</li>
<li>Keep heart rate above 160 (don't slack off)</li>
<li>Keep watts around 200 but don't spike much over 240</li>
<li>ENJOY!!!! </li>
</ul>
<div>
I did hear on the bike course that I was the first female, but with two swim waves, one never knows. I certainly didn't let up on the gas. </div>
<div>
<br /></div>
<div>
T2 is cool because a volunteer grabs your bike, hands you your run bag, and takes your shoes and helmet! It's so easy!</div>
<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_8jnz-QzUuC_fZkLyel4xKnHtXewRTRgFqsOrblK_61MZhdzkb0c5Vbic6MUPQbPR9jAQFhUDV5zFIGNtybRNVbwKGjkc7skzt7LJRhlu16QB7bYkuuXj69PDgdyPBR0xKGQrqti5UVg/s1600/IMG_7785.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_8jnz-QzUuC_fZkLyel4xKnHtXewRTRgFqsOrblK_61MZhdzkb0c5Vbic6MUPQbPR9jAQFhUDV5zFIGNtybRNVbwKGjkc7skzt7LJRhlu16QB7bYkuuXj69PDgdyPBR0xKGQrqti5UVg/s1600/IMG_7785.JPG" /></a></div>
<div>
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtd5Iyx-OUgCstlByhSxOLT0pPu8WXM0nKWtz_Ua8V_wG5GCgG0LTOrzaKIWSgv2VUewHjVRr8V_RF4Ozp_I423r9_BNXHq2gq4oVgwxDfXonomYGPgqi4VLvQd8T75cx_neVtMClMYvBF/s1600/IMG_7786.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtd5Iyx-OUgCstlByhSxOLT0pPu8WXM0nKWtz_Ua8V_wG5GCgG0LTOrzaKIWSgv2VUewHjVRr8V_RF4Ozp_I423r9_BNXHq2gq4oVgwxDfXonomYGPgqi4VLvQd8T75cx_neVtMClMYvBF/s1600/IMG_7786.JPG" /></a></div>
<div>
<br /></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Photo credits: Bryan Walsh</span></div>
<h3 style="text-align: left;">
<b>Run:</b></h3>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj72SwYsU3KryJvK4vWGagkTymudGkoqcqsKS4ypK06o8SYpSTu4HIBz7YRFFOclFpNQF4_d9sv15cWhzO-1WnHlBXWCB8Tw5mC-XegG9UkLBC8EMXLNe1KAZ-TzI1Gcc0_fTL9epenwEiS/s1600/Screen+Shot+2019-07-15+at+6.51.48+PM.png" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj72SwYsU3KryJvK4vWGagkTymudGkoqcqsKS4ypK06o8SYpSTu4HIBz7YRFFOclFpNQF4_d9sv15cWhzO-1WnHlBXWCB8Tw5mC-XegG9UkLBC8EMXLNe1KAZ-TzI1Gcc0_fTL9epenwEiS/s1600/Screen+Shot+2019-07-15+at+6.51.48+PM.png" /></a></div>
<br />
<b>My approach:</b><br />
<br />
<ul>
<li>Stay cool. For the first time ever, I put a bottle of water and small towel in my run bag. I put the towel around my neck and drenched myself and the towel then drank the rest. I passed my bottle off to the volunteer 1.5 miles in, and she offered to refill it and have it ready for me on the way out! I totally took her up on that. To whoever that volunteer was...THANK YOU!!!</li>
<li>Stave off cramps. I had a mustard pack on the way out and another on the way back. I thought to slightly pre-tear the tops so they'd open easily.</li>
<li>Go conservatively downhill and then run consistently back up. Don't worry about pace, just slow down as little as you need to. Keep running! </li>
</ul>
<div>
Probably no surprise...John Denver's Country Roads was on repeat in my head for most of the run!</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
Whatever your approach, race your own race and eventually it brings you to....THE FINISH!</div>
<div>
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh498MhViMv_pY3A7XqhoS9KQvZUANKFvyCgJtNASMfkG-zFNSU68sK4vtdm1GWHUOBEb4RbzFlL_F0tKxkP5bNUFIpDx5wKkaRphFhPQVvDjNgZ0PivmBoRrAL5lsrjDA8mvHmem0ch4C_/s1600/119010.jpeg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh498MhViMv_pY3A7XqhoS9KQvZUANKFvyCgJtNASMfkG-zFNSU68sK4vtdm1GWHUOBEb4RbzFlL_F0tKxkP5bNUFIpDx5wKkaRphFhPQVvDjNgZ0PivmBoRrAL5lsrjDA8mvHmem0ch4C_/s1600/119010.jpeg" /></a></div>
<div>
<div style="text-align: center;">
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<span style="font-size: x-small;">photo credit: <a href="http://aptiming.com/?fbclid=IwAR1Y-NhuuYQiYa2IbMe_sjkzJUk5a86lfM9EWKQuQf5E2onmSIPxHyatUuY" target="_blank">Appalachian Timing</a></span></div>
<div>
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</div>
</div>
<div>
Thank you to the <a href="https://richwoodchamberofcommerce.org/index.html" target="_blank">Richwood Area Chamber of Commerce</a> and the many, many <a href="https://richwoodchamberofcommerce.org/ScenicMountainTriathlon/Sponsors%20for%202019%20Triathlon.pdf" target="_blank">sponsors</a> for supporting this race that showcases such a beautiful area and strong community! </div>
<div>
<br /></div>
<div>
Thank you to my ace sherpa Bryan and to Coach Jim :-)<br />
Appreciation also goes to Dave at <a href="http://www.valleyactive.com/" target="_blank">Valley Active</a> for working to get my glute and hamstring healthier and my core stronger! </div>
<br />
<br />Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-71276449820097188332019-07-12T13:33:00.000-04:002019-07-12T15:05:14.926-04:00The Next Chapter, A Decade in the Sport<div class="separator" style="clear: both; text-align: center;">
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<br />
I'm typing this from my front porch, as I listen to the birds, watch the goats in the front field (the neighbor's goats), and enjoy a gently snoring dog and a sprawled cat next to me. I finished a short pre-race brick and am cooling down.<br />
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<br />
<br />
I moved across town at the end of April, into my own home, after 15 years in the same house where my ex and I raised our kids. Finding this home was a dream come true for me. It's a lovely wood and stone home on 17 acres, within two miles of the New River, and offers great running and biking routes. As I've explored on foot and by bike, I've met so many of my wonderful neighbors. I am happy to be a part of this community!<br />
<br />
It is the start of a new chapter. It is full of promise and hope.<br />
But it is also a bit scary. I'll officially be an "empty nester" in a month. And I am solely responsible.<br />
<br />
The last 3+ years have been packed with major life events - sudden death of my dad, selling the childhood home, moving my mom, helping my sister to care for my mom, separation, divorce, my mom getting sick, my mom passing away, job changes, shepherding two kids through high school, going through the college application process, and getting them headed off to college (UVA for one, Carnegie Mellon for the other).<br />
<br />
Through it all I trained and raced (very helpful for my mental health), but I was going 100 MPH to make it all happen. A lot of important things slipped - like cooking, eating well, sleeping well, taking care of myself, keeping up with medical appointments, reading - that sort of thing.<br />
<br />
I felt like I was on "high alert" constantly and that I had to be productive 100% of the time or I would just get buried. It was exhausting.<br />
<br />
No more.<br />
<br />
I'm working less now, and have allowed myself the chance to SLOW the HECK down for the summer. But it's not easy to retrain myself. "Just breathe," I have to say often.<br />
<br />
I am starting to get back on top of the things that have slipped. June was "medical catch-up month." After one pair of very expensive computer glasses, bloodwork, and a mammogram scare, plus four wisdom teeth removed from the kiddo, we are through that. I've been cooking again and eating a lot better. I renewed my library card and I've read some books. I'm enjoying mowing (only a small part of the property), working in the yard, and doing house projects. My kid and I just finished a puzzle. I'm getting help for a glute/hamstring issue that has plagued me for 6 months. And I'm spending time with friends.<br />
<br />
I'm working to recharge my personal batteries.<br />
<br />
The hardest thing for me right now? That would be not having my mom to talk to, to share this with, to lean on. We would talk daily, sometimes multiple times per day. She was always my sounding board and advisor.<br />
<br />
I recently got a standup paddleboard that I've been enjoying on the river. It's pretty awesome to paddle hard up river and then sit back for a slow, quiet drift back. Those are the times I "talk" to my mom and my dad. The peacefulness from the middle of the river is really healing.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw9-nQmQiFeZg0EvnY9vFV_eanlZPl5LLv70VMAhkhTvKWgg5eD1QBIWhp2cnSJerdT8f5utHrthZz2MPKyE1Vjb7v7FDWcyT75MKfPEIa_UZsuf3AFC6MXdCRvtd-CPyqGfIRA2AgN5gR/s1600/IMG_2296+copy.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw9-nQmQiFeZg0EvnY9vFV_eanlZPl5LLv70VMAhkhTvKWgg5eD1QBIWhp2cnSJerdT8f5utHrthZz2MPKyE1Vjb7v7FDWcyT75MKfPEIa_UZsuf3AFC6MXdCRvtd-CPyqGfIRA2AgN5gR/s640/IMG_2296+copy.png" width="640" /></a></div>
<br />
Now back to triathlon, since that is really the point of this blog.<br />
<br />
I'm racing the Scenic Mountain Triathlon in West Virginia on Sunday. It will be my first triathlon of the year. Yes, you read that right. My first. I did the Duathlon in April, and then concentrated on the house. My typical 99.5% training compliance dropped to about 85% during the house moving process but it's come back up. I can feel myself getting stronger. I'm not putting down amazing speeds or power, but that's OK. Not every year, not every race needs to be full-throttle.<br />
<br />
This August marks <a href="http://www.cortthesport.com/2009/08/lake-norman-sprint-tri.html" target="_blank">one decade</a> for me in the sport of triathlon. The "why" of it has changed for me from year to year. This year my "why" is really focused on being among the community of triathletes. I've been incredibly grateful for my friends over the last few years. As I lost my mom, they have really helped to lift me up, and I hope I do the same for them.<br />
<br />
Thank you, friends, for the conversation, companionship, and laughs!<br />
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Here's to healing, recharging, and goat snuggles!<br />
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<br />Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-32341018171820280732019-04-18T23:56:00.001-04:002019-04-19T06:25:52.445-04:00Du Nats and What I know about racing after 10 yearsPreface: I have no business writing right now. I am so tired, and I should be in bed, but I just need this. I need the luxury of some time spent in my own words, to slow down, and be. Why so nutty now, you ask? Well, I'm moving across town in 12 days, after 15 years in the same house. I'm excited, and it's my dream retreat home, but as my work teammate who is also moving described it, buying a house and moving is like having another job. In the span of two weeks I will have two houses sold (my mom's and our house to my ex) and one bought. I'm packing and counting down the days, and yes, still working and training in the midst, albeit the training is scaled back. I'll share more after closing is done. It's hard to believe it's really happening.<br />
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So despite having a lot going on, I made the trek to Greenville, SC last weekend to race Draft-Legal Sprint Duathlon Nationals. I wanted to go and get some experience racing that style since I am going to Worlds for the Draft-Legal Sprint Triathlon in September. Between other life responsibilities and a hamstring issue, I was not in any sort of peak condition, but I had 10 years of consistent training to draw on so I wasn't worried. It was a short race of a 5-kilometer run, 18-kilometer bike and 2.85-kilometer run.<br />
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The brief race report is that I found myself in the first run behind a woman one age group up (Geraldine Lupini, F55-59) who was running my pace and she seemed consistent and disciplined. So I tucked in behind her and just focused on keeping up. A duathlon is not won in the first run. I was amazed that my hamstring seemed to be a non-issue. I ran a 23:10, not stellar for me, but decent considering. Then Geraldine and I took off on the 3-loop bike course and the fun began!! Without really saying a word, we traded off pulls and we rode really strong! It was mainly just the two of us then we were caught by Jocelyn Shilling (who went on to win F55-59) and the three of us came off the bike in close proximity. I paced off of Jocelyn for the first bit of the second run then pulled ahead to finish. I won F50-54 by a mere 12 seconds. I was thrilled and I had SO much fun with that style of racing. It was really nice to do something different! (And yes, I'm the same person who was very opposed when sprint Worlds changed to draft-legal.)<br />
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It was nice to see my name in the <a href="https://www.teamusa.org/USA-Triathlon/News/Articles-and-Releases/2019/April/13/Gates-Lippert-Crowned-Overall-Draft-Legal-Duathlon-National-Champions" target="_blank">USAT article about the race</a>!<br />
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Some pics from the race:<br />
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Behind Geraldine </div>
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I swear we traded off, but here I am behind Geraldine again! </div>
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<span style="text-align: center;">Starting run 2 behind Jocelyn</span></div>
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With Geraldine post-race</div>
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VERY happy to have finished 1st!</div>
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At Fluor Field for awards</div>
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The whole experience just got me thinking about my racing now vs when I started 10 years ago and some of the differences.<br />
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<b>What has changed:</b><br />
<ol>
<li>I don't bother getting nervous/excited until maybe an hour before. I just don't have the time or energy for that anymore!</li>
<li>After 10 years, I am confident that even if I have a "bad" race, chances are it'll still be pretty good. I trust myself.</li>
<li>I used to pack my pre-race meals and be super disciplined about what I ate. Now, I don't pass up the opportunity to enjoy a great local meal the night before. I do this for fun, it's not my career!</li>
<li>I now know that arriving 30-40 minutes before transition closes is plenty of time. I don't "need" 90 minutes like those early years!!</li>
<li>I know not to fret about needing extra layers unless it's below about 52 degrees F. That threshold is different for racing than for training.</li>
<li>I've learned not to judge myself while racing. Did I feel like I was having a winning race at Du Nats? Not really, but I stayed positive and pushed on and was on the right side of that 12 second gap. Race happy, race hard!</li>
<li>I'm a more patient racer now. I know the danger of pushing too hard and going to the "dark side."</li>
<li>With a very few exceptions, I have little interest in the professional race photos. They all start to look the same.</li>
<li>I don't take myself so seriously. I race my best on the day and it is what it is. There's always positive aspects to every race, and things to learn from every race, but they are just things, they are not who I am. </li>
<li>After Nationals last year, I learned to always take a nice change of clothes just in case I end up on the podium!!</li>
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<b>What hasn't changed?</b></div>
<ol>
<li>Even after 10 years the sport does not get boring. There are always new variations, venues, distances, and formats. </li>
<li>Race morning I never feel like racing and I feel lazy and sluggish. I just accept that's part of how I am and I ignore it.</li>
<li>Once the starting horn sounds, the body and mind know what to do, and in the moment I most definitely enjoy it.</li>
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I am taking a little break from racing for May and part of June. I want to get settled in the new place, enjoy the summer with my boys, rest, refocus, and ramp up training for Lausanne in September. </div>
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My goal is to slow down my life, and speed up my racing!</div>
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Many thanks as always to Coach Jim and Sherpa Bryan :-)</div>
Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-10339178758382039512019-03-16T20:26:00.002-04:002019-03-16T21:41:31.122-04:00Thank you, friends!<div class="separator" style="clear: both; text-align: center;">
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Today I enjoyed my longest ride in ages - just shy of 60 miles (6700' of elevation gain, ouch), with a big chunk of those shared with a friend, Desen (pictured). We hadn't ridden together before, but we immediately clicked, and it felt good to work with her across the miles. It's nice to ramp up the training again and notice some fitness returning after my least consistent winter ever.<br />
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Less than four weeks ago my mom passed away - maybe you saw my post. We'd known since late November that she had just a few months to live with metastatic brain cancer.<br />
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For most of my adult life, I talked to her nearly every day (sometimes twice) just to chat about the goings-on of life. She was a wonderful advisor to me. That's gone. At least in the way we used to do it.<br />
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But in the aftermath I have felt friends "circling the wagons" for me, especially those in my triathlon/running/cycling world. They've been ready with hugs, encouraging words, ears to listen, and just as important - they've been there to swim, bike, and run with me.<br />
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Triathlon (and running/cycling/etc) is a community of survivors and thrivers - those who push through challenges whether it be a major life change, illness/injury, or even just getting out of a warm bed for an early morning session.<br />
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During tough times I keep training as I can, and I encourage others to keep training through their tough times too. Dial it back and give yourself flexibility to adapt, but keep going. It's not just for the physical and mental benefits, but for the community.<br />
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Last week I really struggled. I think my efforts to be strong and keep everything going - work, family, all the paperwork and things related to my mom's passing - it all caught up to me and sort of boiled over on Thursday. The last thing I wanted to do was go to Master's swimming, but I went. I told my coach I was having a really rough day. It felt really comforting to just be in close proximity to my friends, to chat and share the workout. And darn if I didn't swim pretty decently. Afterward, our coach asked me, "How do you feel now?" I of course felt much better :-)<br />
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My mom was part of a community of lifelong friends forged through tennis (many of whom I've enjoyed catching up with over the last few weeks.) I can't imagine my life without the friendships that have blossomed through the sports I enjoy.<br />
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I just want to say thank you for every kind word, text, message, email, card, phone call, and shared workout. Thank you friends. And thank you Coach Jim, who has lovingly coached me through so many challenges throughout the last ten years. He always seems to know just what I need.<br />
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The sweetness of life comes from connecting with and loving others.<br />
That's all that matters.<br />
That's everything.<br />
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<br />Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-38838288853352079622018-12-09T23:20:00.002-05:002018-12-10T09:45:44.574-05:00How my bikes found me<div class="separator" style="clear: both; text-align: center;">
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I am not a shopper. I'll do enough homework to get myself into the ballpark for a purchase, and then I like the decisions to make themselves. That's been the story for each of my three bikes purchased in my adult lifetime. There was no shopping. They found me!<br />
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<b>Bike 1 - Jamis Ventura Road Bike (June 2009)</b><br />
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<b>Story</b>: After running for two years and being injured too many times, I decided I should get a bike and become a triathlete. I scanned our local Craigslist and one and only one bike stood out to me as the right size, the right condition (barely used), and really I just though it was pretty! <a href="http://www.cortthesport.com/2009/06/got-bike.html" target="_blank">So I bought it</a> and raced the heck out of it for two years.<br />
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<b>Bike 2 - Quintana Roo Tri Bike (June, 2011)</b></div>
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<b>Story</b>: I'd been mulling over the idea of a tri bike for a while. I had a conversation with the owner of a local bike shop about it and he said I should try his tri bike and see if I even liked that style of bike. The 2008 Quintana Roo Lucero Lite bike was not for sale, but he let me take it, he let me <a href="http://www.cortthesport.com/2011/06/race-report-salem-ymca-sprint-triathlon.html" target="_blank">race it after riding it only once</a> (photo above), and I fell in love. He sold me the bike! Again, I've raced the heck out of that bike and will continue to do so in non draft-legal races. It's just a great partnership and we've raced the roads of Auckland, London, and Rotterdam together. </div>
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<b>Bike 3 - Trek Domane SLR with Di2 (September, 2018)</b></div>
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<b>Story</b>: For years I had been debating getting a different (more comfortable, non-aluminum) road bike. When I <a href="http://www.cortthesport.com/2018/08/a-tale-of-two-races-usat-age-group.html" target="_blank">qualified for Draft-Legal Sprint Worlds</a>, I decided that was the sign that it was time. I reached out to my coach, to another coach friend, and to Lauren Goss, a professional triathlete I have worked with since 2012, looking for leads. It just so happened Lauren was about to list her Trek Domane, a bike that has quite a following for comfort and performance. (<a href="https://www.instagram.com/p/BHDIOZFATLH/" target="_blank">Here she is the day she got the bike</a>.) While I wanted the bike for some limited draft-legal racing, my greater interest is really to enjoy centuries and group rides in comfort and not be "that person" on the tri bike.</div>
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The big question was, would it fit me? I am just an inch taller than Lauren, and after some measurements by our Trek rep Janet at our LBS, and by Lauren remotely, we confirmed that it should work. </div>
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I arranged for shipping through Bike Flights, Lauren packed it up, and I anxiously awaited its arrival at FedEx!</div>
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Sherpa and equipment manager Bryan headed up the assembly. (Big thanks to him for helping with the decision making and acquisition.) I hadn't been on a road bike in years and had never used Di2 shifting, so those first laps around a parking lot were a little scary!!</div>
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To add to the fun of this bike, I got the Di2 charger from pro Kevin Collington, and Garmin Vector pedals from pro Timothy O'Donnell. Timothy is a Garmin athlete and was the top American male at Kona for the second time this year - I worked with him for several years. I asked each of them to send along some speed to go along with it all (haha, wish it worked that way!).</div>
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I rode the Domane exclusively this fall and am absolutely thrilled with it. The Jamis went on to a new home with a budding triathlete. The QR is on the trainer and it's nice to be able to leave it on there for the winter. I feel extremely fortunate to have two nice bikes that work well for me. And I love that they come with stories. </div>
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Thank you to Lauren and Timothy for helping me to have a much nicer bike than I could have possibly dreamed of. Thank you to Bryan, my mom, and Coach Jim who encouraged me to "get the bike!" </div>
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My Christmas came early!!</div>
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Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-12627042357582100742018-08-26T21:56:00.001-04:002018-08-27T07:08:56.133-04:00A Tale of Two Races: USAT Age Group Nationals<div style="text-align: center;">
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I am finally getting around to a report on USA Triathlon Age Group Nationals, held August 11 & 12 in Cleveland, Ohio. Why a two week delay (slacker) you ask? Because I got home late Monday after the race, had a backlog of work, and was getting my oldest son ready to head off to his first year at the University of Virginia. That happened Saturday.<br />
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I did keep up a <a href="https://www.facebook.com/media/set/?set=a.10156212940166072&type=1&l=7ac8ee0df5" target="_blank">Facebook album</a> during the race weekend and won't duplicate that here. It turns out I must have pre-ordered the photos from the Olympic race so I'll put them to good use here. I have to keep up my tradition of race reports!<br />
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The short version of my report on racing the "double" of the Olympic on Saturday and the Sprint on Sunday:<br />
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Some days ya have it. Some days ya don't. </div>
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<b>Saturday's tale: The Olympic Distance Race</b><br />
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The lake was pretty riled up by the time our wave went. I generally like a bit of adversity and I did have fun with the swim, coming 26th out of 125 which is decent for me. Perhaps some credit is due to the sleeveless ROKA wetsuit I impulsively bought on my way to swim start, about 45 minutes out!! (I kept laughing at my total disregard for "nothing new on race day!!") It was one of several purchases I've been debating for years as I have a full-sleeve and I have wetsuit pants, but no sleeveless wetsuit. But I do now, and it's super comfortable and I loved it.<br />
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The swim must have spread us out quite a bit since I didn't see a lot of other women in my age group on the bike. I did my thing and felt OK but not amazing (I was 11th on the bike).<br />
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Then on the run I just ran out of steam - mentally and/or physically. In hindsight, I may have been under-fueled given the span of time between breakfast and the race start for me.<br />
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On this day I didn't quite have it. I found myself walking the little uphills (embarrassing) on the course and just didn't have much fight in me. I got passed by quite a few women in my age group and that STUNG. But I did what I could and came 17th place out of 125 finishers in my age group. The results are here in <a href="https://www.teamusa.org/usa-triathlon/events/national-championships/2018/2018-age-group-national-championships/results" target="_blank">PDF form</a>, on the app in individual form, or here at <a href="https://www.sportstats.ca/display-results.xhtml?raceid=97299" target="_blank">sportstats</a> - none in easily sortable lists (which makes it hard to look at how your various splits compare to others in your age group).<br />
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I was 26th on the swim, 11th on the bike, and 24th on the run. With the age-up thing, I was 20th for the 18 Team USA spots which probably means a roll-down slot will come but I don't think I'll take it. Why not? Read on.<br />
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<b>Sunday's tale: The Sprint Distance Race</b><br />
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I slept well Saturday night and showed up to the venue fresh and ready for another go. I was not sore AT ALL so I knew I had not fully utilized my race gears Saturday. I was determined to use them this day.<br />
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The sprint race was changed to a duathlon. Instead of swim - bike - 5k run, it would be a 2.7k run - bike - 2.7k run. While I would prefer all three sports, I knew this offered me a distinct advantage. I love a short fast run!!!<br />
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My age group was THE last group to go. We started in groups of four in a time-trial fashion, and there were maybe 20 women behind me. I was really at the back of the race. The wait felt like forever and when it was my time to go, I shot out of the start with pent-up energy. We ran about 200m on the flat grass then headed up the long-ish incline to the park. At the top I glanced at my pace and was thrilled to see something starting with a 6:XX. (Those track workouts pay off!) That just fueled my fight and helped me to confidently lock into my top gears. I just never let off the gas.<br />
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I had a blast on the bike, telling myself to "grind." It's funny the mantras that pop into my head on race day! I knew I was having a good race for me and that excitement carried me through every step of that second run and onto the finish. I felt fantastic!!<br />
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Sunday's race tale had a much more satisfying ending. I was 4th on the first run, 6th on the bike, and 7th on the last run. This time I was the one passing people (with a time trial start there could be slower people ahead of me and faster people behind me). Overall I was 5th, edging out 6th by just 12 seconds and earning myself the last step on the podium.<br />
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I did not have a change of clothes with me for the awards ceremony. Oops. </div>
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That performance earned me one of the 8 spots for the ITU Draft-Legal Sprint World Championship to be held in Lausanne, Switzerland during the Grand Final next August 30-September 1. I took the spot despite my resistance to draft-legal racing. Why? I am a stronger sprint racer than Olympic. I believe I can adapt to that form of racing. And, I've been debating getting a race-quality road bike for YEARS. So this is my kick in the pants to finally do that. (Looking for: used carbon fiber road bike, size medium frame for 5'7" athlete, affordable!)<br />
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I was super happy especially given that this past year I've had to shoehorn training into a very packed life. I owe so much to my fantastic coach, Jim McGehee of <a href="https://www.oneononeendurance.com/" target="_blank">One-on-one Endurance</a> who helps me maximize my limited time. This is my tenth year of having the privilege of training with him and I am extremely grateful for his wisdom and guidance!!<br />
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Oh - one other victory worth mentioning. For the first time ever, I successfully used the multisport mode on my Garmin without screwing up (i.e. pushing start/stop instead of lap) AND I figured out how to add a duathlon mode for Sunday and did that one just fine too!! Pretty cool!<br />
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I am closing out my multisport season with two more races - the Claytor Lake Sprint Tri September 8th and the duathlon option at the Charlottesville Sprint Triathlon on the 23rd.<br />
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And I'll be in another season of college applications with son #2!!!<br />
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<br />Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-74876386253269682332018-08-04T16:19:00.003-04:002018-08-06T10:12:27.480-04:00Lake Moomaw Open Water Swim<div style="text-align: center;">
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Today I did my first ever open water swim race - the kind withOUT the biking and running afterward! It was at Lake Moomaw, site of the Bath County Triathlon, but it was held in a different area of the lake, near the Gathright Dam. </div>
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I went with my long-time friend Clare (the chief instigator of this outing) and fellow Master's swimmer Dave (also a LBS owner). </div>
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I figured the 1-mile swim would be a good tuneup for AGNC next weekend and just something fun and different to do. And it sure was!</div>
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Packing was freakishly easy. It all fit in one string bag plus a bag of snacks/drinks. </div>
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We checked in and headed to the water for a warm up. I did my usual procrastination and grimacing getting into the water even though it was in the high 70's and actually quite perfect. We got out for the race briefing by Race Director Dave Holland where we heard that the reason that the last turn buoy is attached to a kayak is because the lake is 120' deep there - near the dam. WHA???? I pushed that little factoid out of my brain quickly. I did like his analogy for which side of the buoys to hit - he said it's like driving in the US on the way out, but like driving in England as we come around the last one. Got it!</div>
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Here's what we swam and you can see the dam in the top right. It's a huge vertical drop to the Jackson River. </div>
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Taken from the car - Lake Moomaw up top, Jackson River below</div>
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I hoped the dam would hold for our swim and I wouldn't get sucked down the river!!!! (LOL - but really, can you imagine?!)</div>
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Dave, Clare, and I reviewed what we each wanted to focus on for our swims. Our swim coach Judy had reminded me to keep my leading hand in the water till my other hand was past my shoulder (she has some better way of saying it) - basically don't resort to "windmilling". I would also think about sighting/swimming straight, good rotation and reach, and increasing my arm turnover.</div>
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We were called to line up in 7 waves of about 10 swimmers each, heading off from the beach start in 1 minute intervals. I was in wave 3. </div>
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Our wave talked about not going out too fast and there was no scrum. It was very civilized! Off we went, what's to say? Once round the first buoy, we could finally spot the second, and then the third. On the way back we could pick any route provided we rounded that first buoy again on the way into the finish.<br />
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A few things I noticed about my own swim: I was tending to drift left a bit, I had to remind myself to sight more often, and I noticed the gap to the others in front of my widened after a turn so I need to learn to get quicker around the buoys. These are things I will think about next weekend at USA Triathlon Age Group Nationals.<br />
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I finished in 29:15 which seemed pretty good to me, but for reference, the winning time was 21:05 on the women's side and 22:06 on the men's!! (<a href="http://www.vaswim.org/meets/results/2018/LakeMoomawResults_2018.pdf" target="_blank">Results here</a>) The fastest swimmers were not necessarily the youngest either -- I saw the famous Shirley Loftus-Charley go off in the first wave, and at age 67 she swam it in 22:21!! </div>
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I was pretty tickled to win my age group (there were 5 women in 50-54). Clare came in WAY under her goal time and Dave was faster than last year, so it was a good day for all. We are already talking about going next year!! Swimmers came from DC, Richmond, and even Philadelphia, and I can't help but think this race is going to GROW and GROW. I'd certainly encourage area tri and swim friends to consider doing it.<br />
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For more info, follow the <a href="https://www.facebook.com/LakeMoomawOpenWaterSwim/" target="_blank">Facebook page for the Lake Moomaw Open Water Swim</a>! </div>
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Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-28533285619083472372018-07-08T20:27:00.002-04:002018-07-08T20:34:01.448-04:00The Tiniest Triathletes<div style="text-align: center;">
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Today was the <a href="http://www.triadventure.com/kit-youth-triathlon/" target="_blank">Kids In Training Youth Triathlon</a> put on annually by TriAdventure, for kids ages 4-10, and I was very excited to be volunteering again. It's no small feat to cater to the tiny crowd, to keep them going in the right direction safely and happily. It takes quite a bit of planning, plenty of volunteers, and an experienced race director and staff.<br />
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Let me back up to yesterday when work at the venue began. I was part of the four woman set-up crew that put into place lot of plastic posts, orange fencing, string, flags, and cones to ensure the tiny triathletes would stay on track.<br />
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Following a pool swim of 25y, 50y, or 100y (determined by age), they would ride 1, 2, or 3 laps (again, by age) of a bike course that followed the perimeter of several linked parking lots, then run 1, 2, or 3 laps of a run course around a recreation field.<br />
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You can't just put four cones out and say "run around those." It has to be pretty fool-proof.<br />
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Lest you think all I can do is type on a keyboard, I'll have you know, my contributions to the infrastructure included:<br />
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<li>Hammering in all the posts with a rubber mallet</li>
<li>Putting up orange fencing around the perimeter of transition</li>
<li>Painting lines that would delineate each transition area </li>
<li>Painting directional signs in transition</li>
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I'll admit though, my extensive keyboarding didn't adequately prepare me for my many swings of the rubber mallet:<br />
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But<span style="text-align: left;"> it mattered not, it was so much fun and the venue was taking shape!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmeyYrUCtN7BZRVmeRj5bP3y9iQLXsJBZVN8ogKUNZ9pugnJ5vfk9WVitlsYb0dysYqNMJq8o54awU-XbVKZG5Zf-A0dX8hxBfDbhkxnuFouq9VcxIidZBOiGHwayRjRdECUno17E0e-Q8/s1600/IMG_8655.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmeyYrUCtN7BZRVmeRj5bP3y9iQLXsJBZVN8ogKUNZ9pugnJ5vfk9WVitlsYb0dysYqNMJq8o54awU-XbVKZG5Zf-A0dX8hxBfDbhkxnuFouq9VcxIidZBOiGHwayRjRdECUno17E0e-Q8/s1600/IMG_8655.JPG" /></a></div>
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I returned early race morning and pre-race setup was underway - the finish arch, tents, signs, road blocks, and cones - LOTS of cones. Field marking chalk was used to lay a route through the parking lots.<br />
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The athletes and bikes of various sizes began to filter in and since a rack isn't practical, each athlete had an area:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlBP3kTGgHeF0tszLiMp30mUl8V8_fkhUY29hU4uXpbRNCPISdsCU7dkND-gsRkOYI-5nIIRdMbnP_OxiF32DF45bgy35PhMPdFOstVjJaBwXVV7pDgFfkyvSVNKVgcPGZRKdfEaKOaqrj/s1600/IMG_8667.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlBP3kTGgHeF0tszLiMp30mUl8V8_fkhUY29hU4uXpbRNCPISdsCU7dkND-gsRkOYI-5nIIRdMbnP_OxiF32DF45bgy35PhMPdFOstVjJaBwXVV7pDgFfkyvSVNKVgcPGZRKdfEaKOaqrj/s1600/IMG_8667.JPG" /></a></div>
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Next, my friend Chitra and I attended to body marking arms with race numbers and calves with their age (to be "official"). It just so happened that most of the race numbers were four digits, which I found funny on those little arms! As we marked each child, we'd try for a little conversation. One little boy turned out to be only 3 years old but you could just tell he'd be fine. Indeed, with older siblings in the event, he handled it like a pro!<br />
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None of the kids seemed particularly worried.<br />
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At 8 am it was go time, with kids split into age groups on the pool deck, with parents on the other side of the pool. The 7-8's (below) group was by far the largest.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCW6hHfnJaJdWEqX7-k_mXVh3odMFYH06ttP22ZEa_ed5ERX9t3io1_xBk3OkwELbohzVDwy4DiiJIjKqwC8f1EQhRtUsii_ClmNGOh197IhliEoN58PvRkclcOTiWJ5hr7itMmBU1cELp/s1600/IMG_8679.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCW6hHfnJaJdWEqX7-k_mXVh3odMFYH06ttP22ZEa_ed5ERX9t3io1_xBk3OkwELbohzVDwy4DiiJIjKqwC8f1EQhRtUsii_ClmNGOh197IhliEoN58PvRkclcOTiWJ5hr7itMmBU1cELp/s1600/IMG_8679.JPG" /></a></div>
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I got to be one of the shadows, a person who acts as a buddy to a particular child, helping just enough but not too much. Just before the swim, I was matched with a young triathlete-to-be.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1vmcv5pJkM5yPBXUPbkbvqxyw2kh0dBfTLhqPWEwXqXKpGrFsC4TSqz7NwIZhdTkIBM04Y0QyrYWQF_7LU71JtOEnOe20lFHQ_owzVwr_OOcXIip7CnT_rNm7WzOjnKBLTFIZ5AZobAH-/s1600/swimbuddy.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1vmcv5pJkM5yPBXUPbkbvqxyw2kh0dBfTLhqPWEwXqXKpGrFsC4TSqz7NwIZhdTkIBM04Y0QyrYWQF_7LU71JtOEnOe20lFHQ_owzVwr_OOcXIip7CnT_rNm7WzOjnKBLTFIZ5AZobAH-/s1600/swimbuddy.jpg" /></a></div>
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She swam. <i>(photo credit: Chitra Ranganathan)</i></div>
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She biked.</div>
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She ran. (We also did a little chatting.)</div>
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This little girl grinned the whole way through the swim, toughed it out on the ups and downs of the bike course with training wheels, and then flew on the run with a strong kick to the finish! She's got grit for sure!<br />
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As the finish line festivities wound down, we disassembled the transition area, bike and run course. As I worked, I thought about the spirits of the children. I thought of the courage of the young first-timers venturing into the unknown. And I thought about the parents who had given their children this wonderful opportunity! What a confidence builder! </div>
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And in other news, I ran/raced the <a href="http://www.triadventure.com/hell-climb-10k/" target="_blank">Hell Climb 10K</a> Saturday morning. It ascends 2000'+ over 6.2 miles with no downhills. So now I'm not sure if I'm sore from the race, or sore from walking around bent over with paint can after paint can, lol. </div>
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It was an awesome weekend!!Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-61178905384660004952018-06-27T21:16:00.002-04:002018-06-27T21:30:14.192-04:00Farewell and Thank You to the Bath County Triathlon<br />
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<i>me, Coach Jim, Sue, and Chris (overall winner!) of One-on-One Endurance</i></div>
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Last weekend was my 8th Bath County Triathlon! I've raced it EVERY year since 2010 except 2014 when I was recovering from surgery. Unfortunately, it seems this was the final year of this beloved race on Lake Moomaw in the Allegheny Highlands (near the iconic Homestead Resort).<br />
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It was a very small race this year with a combined 90 individuals and teams.<br />
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The race features a beautiful, clean lake and closed bike and run courses. But it's not without challenge in the form of significant hills.<br />
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I wanted to write this post to say thank you to the Bath County community. Without this race many of us would never have experienced this spectacular area, well off the beaten path. And the back roads make for a fun drive in a little yellow car!<br />
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Just a few things of note this day.<br />
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First of all, I broke the valve off my tube stem on my front tire when I was pumping it up race morning in transition. Boy did that sucker go flat fast! I posted about this on race day, but I shocked myself by how quickly, efficiently, and without swear words, that I got it swapped out. I guess I learned from those few times I practiced and seemed to do everything wrong. I'm not kidding, there was one time I practiced and I'm pretty sure it took me like 45 minutes and my hands were filthy at the end. I don't know how in the world I made it so complicated.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2EllW7hOnM6AGefgPPqopfDywOHCLVX80pE2AafNAOBk7KYMFQOaiDKQmo7A1PIP6TN2A3eSAM2Iv3546R920A4zPlPMrra8_dB1I6Gz1rorw3OyeMNEvfFZ4FO0LsQ-KIuv6BJ7_ShLt/s1600/IMG_8466.png" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2EllW7hOnM6AGefgPPqopfDywOHCLVX80pE2AafNAOBk7KYMFQOaiDKQmo7A1PIP6TN2A3eSAM2Iv3546R920A4zPlPMrra8_dB1I6Gz1rorw3OyeMNEvfFZ4FO0LsQ-KIuv6BJ7_ShLt/s640/IMG_8466.png" width="480" /></a><br />
<i>geez look how skinny my bike looks!</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilnFk2htOWij-qJ7XZ0luQN6kTcgqcHzgpDUd6vptC9wmKbYczlhF94xVjDLEGNz3Du15QHoiq5wo4xcnq8GyYpbX4VJcBJdg3VOH6VKrlnWMn0-JsVrPxQRUpCykWX5QFkr4-n77wwfGp/s1600/IMG_4913.png" imageanchor="1"><img border="0" height="142" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilnFk2htOWij-qJ7XZ0luQN6kTcgqcHzgpDUd6vptC9wmKbYczlhF94xVjDLEGNz3Du15QHoiq5wo4xcnq8GyYpbX4VJcBJdg3VOH6VKrlnWMn0-JsVrPxQRUpCykWX5QFkr4-n77wwfGp/s640/IMG_4913.png" width="640" /></a></div>
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After I got set up, it began to rain. I discovered just how difficult it is to put a wetsuit on when you are already wet.<br />
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After 7 Bath County swims in the clockwise direction, we were informed we'd be swimming counter-clockwise. Whoa!!<br />
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The swim course had five markers: two orange balls, an inflatable doughnut, an inflatable duck, and a "no wake" pylon. It's all part of the charm. If we wanted cookie cutter races, we'd go to swim meets, right ;-)<br />
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Anyway, I took off in the frenzy at the front of the swim and hung on as best I could. I came out of the water in 5th, right behind eventual winner Jen Fleming.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh52ARVJM9mbTB4sQQxKCuIIiK84loXOQpVCOFe3vT0PUPCCqUG7O9d8kIsnBd2xAl3cMDgmlTH96nfIMOJ1tCU6N7JyHwi9SB1cm-xX0lK_KyAQ7kAK6Mxsw6bqoYOaXvYbye7_SpPy49C/s1600/IMG_4882.png" imageanchor="1"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh52ARVJM9mbTB4sQQxKCuIIiK84loXOQpVCOFe3vT0PUPCCqUG7O9d8kIsnBd2xAl3cMDgmlTH96nfIMOJ1tCU6N7JyHwi9SB1cm-xX0lK_KyAQ7kAK6Mxsw6bqoYOaXvYbye7_SpPy49C/s640/IMG_4882.png" width="640" /></a><br />
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<i>I'm somewhere in there</i></div>
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After a 3rd best T1, I headed out on the still-wet bike course. where I traded leads with Becky Keller (eventual 2nd place) but ultimately clocked the fastest bike split of the women.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4KgsLbICry3JJMGn2fDbteHoABKQemcY6WzgQKApjjJHcP0B2f3CIxrxIPUuUvGTW0FKFf0-F__8QZDJFU9aDWqE2paHSmiZ3WFL2L5ieeDg3APmeuHQYrV3G309qHeCIO3QhBKhkYi1x/s1600/IMG_4887.png" imageanchor="1"><img border="0" height="582" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4KgsLbICry3JJMGn2fDbteHoABKQemcY6WzgQKApjjJHcP0B2f3CIxrxIPUuUvGTW0FKFf0-F__8QZDJFU9aDWqE2paHSmiZ3WFL2L5ieeDg3APmeuHQYrV3G309qHeCIO3QhBKhkYi1x/s640/IMG_4887.png" width="640" /></a><br />
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<i>Bath is/was a very spectator-friendly race. This was the corner for watching the start/finish of the bike, then you walk 75 yards down the street to watch the start/finish of the run. </i></div>
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<i>Behind me you see "THE" hill - we start the run going up and finish coming down!</i></div>
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After a decent T2, I think I headed out on the run in first. Becky Keller passed me not long after, and at the turnaround I saw Jen Fleming coming FAST! She laid down a sub-19 minute 5K and passed Becky on the final downhill for the win!! I wish I could have seen that! [<a href="https://www.trisignup.com/Race/Results/42165/#resultSetId-121601" target="_blank">Full results here</a>]<br />
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We hung out at the finish, and with the last competitor under the finish arch, the Bath County Triathlon was over.<br />
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<i>Awards with Jen; Becky was not able to stay.</i></div>
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I've seen participation drop in quite a few events around me. I sometimes wonder if it's because people are just busier or overwhelmed trying to keep their heads above water in an increasingly challenging world.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFG9YO3X8GfM3BGsbipSycbqz2adLh03ebuLfohIwx5KvcTonB2E2Uq6jctkW3y3C_13HJl-R54NcxsoHIzsc8tQaKGRXh_zjmMxIEchpgJIIW9lTSKxGS4qryYKZaSo8vkl9p9VdcCVm9/s1600/IMG_4918.png" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFG9YO3X8GfM3BGsbipSycbqz2adLh03ebuLfohIwx5KvcTonB2E2Uq6jctkW3y3C_13HJl-R54NcxsoHIzsc8tQaKGRXh_zjmMxIEchpgJIIW9lTSKxGS4qryYKZaSo8vkl9p9VdcCVm9/s640/IMG_4918.png" width="480" /></a></div>
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Me - me, I cling to training and racing (and the turn buoy duck). I appreciate and need the time outside (and away from my computer) and the opportunity to experience new places. I don't need fancy vacations or fancy things, I prefer my fun served up by the mile, and frequently!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS7jVSkz0AX77Q30q3tQ-JJPxWVzhN3cNOAcxWhm0ljgObXAUHJyUhTYwvqK_pnrd-s0vRg_sPjUi5u6Z-kUoamJMLrOs_teDzJXaW00Bx9PU4XUKqFS8TkthnGtwqcIVCJYKYGY-HabWe/s1600/IMG_4915.png" imageanchor="1"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS7jVSkz0AX77Q30q3tQ-JJPxWVzhN3cNOAcxWhm0ljgObXAUHJyUhTYwvqK_pnrd-s0vRg_sPjUi5u6Z-kUoamJMLrOs_teDzJXaW00Bx9PU4XUKqFS8TkthnGtwqcIVCJYKYGY-HabWe/s640/IMG_4915.png" width="640" /></a></div>
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<i>The little yellow car serves as a nice drying rack, among other things!</i></div>
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Post-race we went to the <a href="https://en.wikipedia.org/wiki/Bath_County_Pumped_Storage_Station" target="_blank">Bath County Pumped Storage Station</a>. It's the largest in the world. I taught about it in the Intro to Green Engineering course last spring but had not been to it. It's two large vertically separated reservoirs in which water is pumped to the higher one during times of low energy demand, then the water is released and captured as hydroelectric energy during times of peak demand. That process happens over and over and over. It's a giant battery of sorts. We could only see the lower reservoir from afar (below), but it was still cool!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAvWTzoT_B8Yn7vOd7PmZpnYUfKghiJb-KCIagMJDJrBoeftZ7MJT-nAd1G2KLBkFRRPSOe68Wg6AY_JpxqpbWuTb_2y-LhW1KQhURpBPrE559I60Q2jDjBnjT5NHKcome6zIZTYvz51Sj/s1600/IMG_8467.png" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAvWTzoT_B8Yn7vOd7PmZpnYUfKghiJb-KCIagMJDJrBoeftZ7MJT-nAd1G2KLBkFRRPSOe68Wg6AY_JpxqpbWuTb_2y-LhW1KQhURpBPrE559I60Q2jDjBnjT5NHKcome6zIZTYvz51Sj/s640/IMG_8467.png" width="480" /></a></div>
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So that's the report! My next triathlon is USAT Age Group Nationals in August.<br />
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<i>photo credits: Bryan Walsh</i></div>
Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-70529822167596305762018-06-10T21:51:00.002-04:002018-06-10T22:58:12.100-04:00The Unintentional Swimcation<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuK7Y4K8_TENP8TdsbxuVaqakfOKEkeRJrSgtiJrHrbCUY_OtWS_qXlNhlfiejHJKLxPwDoEEeHCrUlRazu2mTvhJqyxTkEvArXv2YMJaX6MUHHaQu17yPzz3Sxh8pDnDiI9J9kZNAt50I/s1600/IMG_8269.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="1280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuK7Y4K8_TENP8TdsbxuVaqakfOKEkeRJrSgtiJrHrbCUY_OtWS_qXlNhlfiejHJKLxPwDoEEeHCrUlRazu2mTvhJqyxTkEvArXv2YMJaX6MUHHaQu17yPzz3Sxh8pDnDiI9J9kZNAt50I/s1600/IMG_8269.png" /></a></div>
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<i>view from our cabin</i></div>
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I just got home from a long weekend in a house on Watauga Lake, Tennessee with my two boys and two of their friends (so two 16-year-olds and two 18-year-olds)<br />
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This trip was of the boys' choosing. When I asked what they wanted in a summer getaway, they decided on the following: a lake front cabin with nice views and a hot tub. I found a property online that seemed right, and although I knew nothing about the lake, I'm always up for an adventure.</div>
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The cabin was off on one of the smaller "arms" of the lake. We planned to hang out on the water in our inflatables, canoe, play games, cook over the fire pit, and just unplug.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0NfUZRmXK22w7jirzwC9i2LBpyIxdweJqVGhZZsDegjHRrw2m92kaxTemXiU3sJpInzpyiffAzkG798n3zUOsGUsB-EYMj5i6ytA-kc1gtgDi3O_WQQ1WAU1xTlADqRDojPimBdTWI6tr/s1600/cabin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0NfUZRmXK22w7jirzwC9i2LBpyIxdweJqVGhZZsDegjHRrw2m92kaxTemXiU3sJpInzpyiffAzkG798n3zUOsGUsB-EYMj5i6ytA-kc1gtgDi3O_WQQ1WAU1xTlADqRDojPimBdTWI6tr/s1600/cabin.jpg" /></a></div>
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<i>Our lakefront "cabin" which was quite sizable.</i></div>
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I figured I'd swim a little, but I'm usually pretty nervous (very) about swimming in open water outside of races and organized training in our home quarry. </div>
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But something about this lake just called to me. </div>
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Can you fall in love with a lake? Because I surely did. </div>
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I knew I could swim it and feel safe and feel free. </div>
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Why? </div>
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First, there were almost no powerboats. It was mainly canoes, quiet fishing boats, and the occasional pontoon. I think there were two reasons for this -- first, it's a smaller area and near the mouth of the Watauga River. It's like a cul-de-sac and not a thoroughfare. Secondly, the area had major storms recently that led to flooding up the riverbanks that washed a lot of logs and debris into the lake. I don't think it's the kind of thing you want to take your powerboat through. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYXeWeUroWxgoNAzqoBJobumEawPF4agvWFQtFzz2CnB2r3zT0sDP5TPys5VUNyDEex83Y1gL6FGG8oHjpcKyq9cyJKpnLKq0I594huv6Tb6HBXlrnx1dZcgEDs-cDY15cAo26e4N30BQ6/s1600/IMG_8305.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1280" data-original-width="960" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYXeWeUroWxgoNAzqoBJobumEawPF4agvWFQtFzz2CnB2r3zT0sDP5TPys5VUNyDEex83Y1gL6FGG8oHjpcKyq9cyJKpnLKq0I594huv6Tb6HBXlrnx1dZcgEDs-cDY15cAo26e4N30BQ6/s1600/IMG_8305.png" /></a></div>
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<i>Some of the larger logs in the lake post-storm.</i></div>
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Second, the water temperature was about perfect, even for wimpy me.</div>
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Third, it just felt right. I guess it's like the way you fall in love with a person and can't necessarily explain the nuances of why. But I liked the shoreline, the size, the fact that I could swim across it pretty quickly, the availability of docks just for reassurance. There were enough people out on the water that I didn't feel alone. And it was interesting and had character!</div>
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I hopped in the water for my first swim Friday morning (while the boys slept) intent on swimming to the furthest dock that I was able to see through our binoculars from the cabin deck. I had my tow-behind inflatable visibility buoy, a bright cap, and I generally tracked along the shore - maybe 30-40m away. </div>
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As I swam, I felt any sense of nervousness just fall away. I felt amazing - capable and relaxed. </div>
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I know what you are thinking - don't swim alone!! And generally, YES, I agree. But for all the times I have looked longingly at a lake, wishing I could swim across or just explore on my own, THIS was the most ideal situation to finally do it! I took precautions, I had studied the lake, and if something is going to happen, so be it. There are far riskier things a person can do. </div>
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So I swam to that distant dock, along towering rock walls and thick forest. I had to negotiate around floating logs and had the best real-world reason to practice "alligator eyes" of sighting. My hand would come down on small twigs and I would feel it vibrate as my hand began to catch. None of it bothered me. I felt protected by and supported by the water. I thought of nothing but my stroke, my body position, the sights around me. My confidence grew. </div>
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I reached the distant dock and climbed upon it. I could hear a family outside of the house through the trees. I considered whether I should get back into the water quietly as not to disturb them. I decided against it, and I jumped boldly in for my return swim!</div>
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After the hour swim I returned to the cabin to make breakfast for the boys. Priorities! </div>
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That afternoon we had a rainstorm. We watched and heard as it rolled in over the mountain and across the lake. As the clouds disappeared and the fog lifted (and with the boys playing Mahjong), I headed out for a second swim, this time "down river." Between the two swims I'd gone about 3 miles. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDy2y76K07ia_U1zHJlUstmaFW_P5RDpcXKx4BZznWhwLVGZaF_78z0PE9WckL-HUXzdQqaXEdSUx6yVdPQ95kvWSw67jEWCtYtucPoWcISZv0T0xEKrf-V_XLnTmFtJgjSZ5wbagNNzYO/s1600/Screen+Shot+2018-06-10+at+9.44.14+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="986" data-original-width="1376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDy2y76K07ia_U1zHJlUstmaFW_P5RDpcXKx4BZznWhwLVGZaF_78z0PE9WckL-HUXzdQqaXEdSUx6yVdPQ95kvWSw67jEWCtYtucPoWcISZv0T0xEKrf-V_XLnTmFtJgjSZ5wbagNNzYO/s1600/Screen+Shot+2018-06-10+at+9.44.14+PM.png" /></a></div>
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<i>I did not swim on the grass!</i></div>
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The second day I decided to swim about a mile toward the mouth of the Watauga (same direction as my first swim but further). The lake narrowed and began to resemble a (quiet) river. I could absolutely see the appeal of wanting to swim the length of a river or across a lake. </div>
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I wasn't breaking any speed records but the swim had taken me to a different head space - away from pace clocks and lane lines and buoys. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL0YdVRO63LweKAUXj9JhWlU5CbZ2KM6_JVK-E7hFLFxt3HH5-UBJ0psq71XHArFvy93JNgt2ZZGc8MGizp9ppaFz-LqW0-H4ExyNnwoOD8XhBWpz7RYSegtfSpphHsrTgD85SDdTjNgD9/s1600/Screen+Shot+2018-06-10+at+9.44.32+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="908" data-original-width="1084" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL0YdVRO63LweKAUXj9JhWlU5CbZ2KM6_JVK-E7hFLFxt3HH5-UBJ0psq71XHArFvy93JNgt2ZZGc8MGizp9ppaFz-LqW0-H4ExyNnwoOD8XhBWpz7RYSegtfSpphHsrTgD85SDdTjNgD9/s1600/Screen+Shot+2018-06-10+at+9.44.32+PM.png" /></a></div>
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<i>Garmin crapped out after the turnaround</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh360yCMpKtgtBzNPUFjHeiuy5gQpOGHuN0R3ura2zNoqiqRB1Ck9XFy4NaO3PQT6GR_7uhyphenhyphenHNbijN7-VQZDj4Sw40wBa27PBqpQEoAy07aBzLkICm1VI9krCS2zQaEeVimk_SpPS8a1DIT/s1600/Screen+Shot+2018-06-10+at+9.44.49+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="878" data-original-width="1350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh360yCMpKtgtBzNPUFjHeiuy5gQpOGHuN0R3ura2zNoqiqRB1Ck9XFy4NaO3PQT6GR_7uhyphenhyphenHNbijN7-VQZDj4Sw40wBa27PBqpQEoAy07aBzLkICm1VI9krCS2zQaEeVimk_SpPS8a1DIT/s1600/Screen+Shot+2018-06-10+at+9.44.49+PM.png" /></a></div>
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<i>This shows the teeny tiny bit I swam on Saturday. How I would LOVE to swim the whole thing!!!!!</i></div>
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It was absolutely magical. MAGICAL. I swam 5 miles in two days, easy-peasy. (Thank you Coach Judy for recent stroke improvements that helped with that!!). There was never a moment I thought of this as training or something I had to do. It was something I could not believe that I got to do! </div>
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In running and cycling we allow ourselves easy sessions - on scenic trails and back roads. But it's so seldom that we get the same in swimming!</div>
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Although this was not intended to be a swimcation, those sessions were a wonderful and unexpected addition to a fantastic weekend with four wonderful young men. </div>
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<i>P.S. No online pics of the boys at their request. SIGH! </i><br />
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This is a selfie from canoeing though:<br />
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<i>Unnamed people from the vacation witness protection program ;-)</i></div>
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<i>They explored while their "Uber-canoe" with yours truly waited for them.</i></div>
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Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-55797041956214553572018-05-19T19:00:00.001-04:002018-05-19T19:10:22.573-04:00Tour de Floyd Metric Century<div style="text-align: center;">
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I've been eyeing the <a href="http://tourdefloyd.org/" target="_blank">Tour de Floyd</a> metric century ride for a few years. (You know, you hate to rush into that sort of thing, lol.) Well, this was the year!!<br />
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It's one county over from us and includes part of the Blue Ridge Parkway and the 62 miles includes 5000+ feet of climbing. In other words, it sounded like a lot of fun!<br />
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We pushed off at 8:30 and, despite days of rain preceding this and an iffy forecast, it turned out to be quite a nice morning to ride. We had some misting rain but not much wind and we finished under blue skies.<br />
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One of the cool things about these rides is how you group up and pair up with people you don't even know and you look out for one another. There's a connection and common interest without even saying a word!<br />
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Also there's a lot of yummy food. This ride is known for the homemade cookies at the Parkway stop - they are amazing. I will be having dreams about the lemon cookies!<br />
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I met the ride founder and organizer, Paul Lacoste (below), at a rest stop. I asked him how the ride came to be. He said it was a favorite ride route of his and for probably 10 years he thought about creating a ride to share it with others. Good thing he finally did! This is the 11th year of the Tour de Floyd. The support, food, and route are fantastic! Even though it's a good bit of total elevation gain, there's nothing monstrously long or steep.<br />
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I rode much of the ~30 mile Parkway stretch solo because I knew that section (and there was no way to really get lost there - always my fear!!). I grouped up for the back roads as I could, even though the turns were very well marked. The probability of getting lost was really quite low (even for me).<br />
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There's one part I could have done without -- At one point I was part of a group and I had just gone to the front on a downhill stretch when a very large dog bolted onto the road in front of me. I just managed to avoid him but he took down the rider behind me. I knew the dog would claim a victim. I heard it before I looked back and saw the rider on the ground. Erring on the side of caution, the cyclist got a ride back with a SAG driver. I saw him post-ride and he was in good spirits, albeit with some road rash.<br />
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I really REALLY enjoyed this ride. Cycling never gets old. I appreciate new routes, new scenes, and new people now and again!<br />
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FUN!Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-13037478690390217642018-05-06T20:44:00.006-04:002018-05-06T20:50:47.989-04:008th go at the Smith Mountain Lake Triathlon<div class="separator" style="clear: both; text-align: center;">
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<i>One-on-One Endurance athletes: Me, Kristin, Chris, Coach Jim, Rebecca, Kirk, Kimberley</i></div>
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Yesterday was my 8th time racing the <a href="https://kineticmultisports.com/races/smithmountainlakesprint/" target="_blank">Appalachian Power Smith Mountain Triathlon</a>, and my 9th year going (one year volunteering). When I started I was just a youngster in the 40-44 age group!<br />
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I love this race because it's our local season opener, a time to reconnect with friends, and Smith Mountain Lake State Park is so tranquil and beautiful. </div>
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BUT the water is usually so cold in early May. BRRR! Guess what?? This year it was actually OK! The morning air temps were in the mid-60's and the water was near 70. </div>
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My oldest son Spencer came with me to the state park cabin. He was ready for some much needed R&R and sleep after an especially tough week of school with many deadlines.</div>
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<i>Spencer is 6" taller than me, not 14" as it appears in this photo. </i></div>
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Race night I slept horribly. In fact, the week prior I had not been feeling great at all. I'd pulled the plug on two runs and had very low energy. I blame/credit hormones for most things. At my "age group" I"m allowed to do that, lol.</div>
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Race morning I did not feel well. Emotionally I felt frazzled. I leaned on friends and pulled myself together. I was thankful for good race conditions and didn't want to squander that. I knew in my head that you don't have to feel good to race well, so at least I should give myself the opportunity to do my best. </div>
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The air horn went off. I made a decision to swim steady and not exhaust myself. I drafted as I could to conserve energy. I was the 11th female out.</div>
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<i>photo credit: Christopher Davis</i></div>
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I had the quickest T1 of the women with credit given to the fact that my wetsuit came off fast! SCORE!</div>
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On the bike, I have to try to chase down all the fast swimmers. I didn't know it at the time, but I was 3 minutes down from the front runners which I knew would include my speedy friend Rebecca. I found my strength on the bike and let myself enjoy the hunt. I came off the bike in second but with a quicker T2 than the leader, I led off the run with Laurie Grant on my heels. (Transitions matter!!)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi59I9PYKNQRQkG90QByPEhCgZj2vlKTZdNeaZ8Q5bLggtg0rIyE26nd9yLjpDoWFyt95ZgxpXDWJHCKkMfVvwOEcdM_bCc-D6yHo5Q_uz8hCFzzH9k06QUnWwyzgg81HWF3pyTBAbRzIQ/s1600/31947620_2154156747934142_8069037419288068096_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="626" data-original-width="800" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi59I9PYKNQRQkG90QByPEhCgZj2vlKTZdNeaZ8Q5bLggtg0rIyE26nd9yLjpDoWFyt95ZgxpXDWJHCKkMfVvwOEcdM_bCc-D6yHo5Q_uz8hCFzzH9k06QUnWwyzgg81HWF3pyTBAbRzIQ/s1600/31947620_2154156747934142_8069037419288068096_o.jpg" /></a></div>
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<i>Competition on my heels!!</i></div>
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<i>photo credit: Christopher Davis</i></div>
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I didn't know where I stood but I heard encouraging news from spectators and other racers. I felt OK enough on the run but it was one of those efforts where I was afraid to even talk, afraid to break my concentration. Sweat and snot gathered on my face and I didn't even care. At the turnaround I saw Laurie and Kristin not far behind which strengthened my resolve. And scared me a little!!</div>
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But I found my way to the finish and was proud of myself for keeping my head in the game. I had pulled myself together and found focus and a mental calmness.</div>
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And as a bonus, I finished first (<a href="https://kineticmultisports.com/result/2018-results/smith-mountain-lake-overall-women/" target="_blank">results here</a>). This was my fourth overall win at this race and meant a lot to me. At age 51, with a life that can feel pretty overwhelming at times...yeah, this meant a lot. </div>
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Thanks to Coach Jim McGehee of <a href="http://www.oneononeendurance.com/" target="_blank">One-on-One Endurance</a>, master's swim coach Judy Wolfe, sponsor <a href="http://www.solarconnexion.com/" target="_blank">Solar Connexion</a>, and my friends and family :-)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBWS_49c9M2tJPZHX4Q6HBW36WX2k58CqpJ0VSYn9Zw3na9_OJ48TriemU8lgLmGKIVDievvDF-pmHTf1eftpz9vc_wOZ9QEHZf80zZTQmTwRU5jOtc4fMzxFHmjxtmMadlwNLSjZ8gwE/s1600/Resized_20180505_112948.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1291" data-original-width="1200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBWS_49c9M2tJPZHX4Q6HBW36WX2k58CqpJ0VSYn9Zw3na9_OJ48TriemU8lgLmGKIVDievvDF-pmHTf1eftpz9vc_wOZ9QEHZf80zZTQmTwRU5jOtc4fMzxFHmjxtmMadlwNLSjZ8gwE/s1600/Resized_20180505_112948.jpeg" /></a></div>
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<i>photo credit: Jim McGehee</i></div>
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Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-78457777507198384582018-04-30T08:18:00.002-04:002018-04-30T08:47:11.118-04:00Trans-American Cyclists: Naomi and Maya<br />
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This weekend we hosted, with great delight, two trans-American cyclists, Naomi (from Maryland) and Maya (from Lexington, Virginia).<br />
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I met them along Blacksburg Road, where I was doing the ride part of a brick workout. I ride there almost weekly and it's part of a popular coast-to-coast route for cyclists. I saw quite a few riders with the telltale panniers.<br />
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These two riders were pulled up on the side of the road so I stopped and asked if they needed anything. It turned out Maya's knee was bothering her so they were looking for a place to camp in Blacksburg. I offered our home - we have tons of room. And given ALL the times we have the kids' friends over, it was my turn!<br />
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I gave them the address, and called ahead to let my kids know.<br />
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I finished my workout and returned home to find their bikes in the garage. I was happy they had made it safely!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggsuwJr1pd-D8pqx87MUWU07e5w5sbVsnKnBE2VyOfz30cQ-laxWkKHj7xesUl0lyXVhh6Zqq_fbEqvjmR-sGJiLKo-FjG_Jg1nMvLmCvsqF6wT_9i35Kg2E04TC4vwJxRiw-ty0OQSRM/s1600/IMG_7900.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggsuwJr1pd-D8pqx87MUWU07e5w5sbVsnKnBE2VyOfz30cQ-laxWkKHj7xesUl0lyXVhh6Zqq_fbEqvjmR-sGJiLKo-FjG_Jg1nMvLmCvsqF6wT_9i35Kg2E04TC4vwJxRiw-ty0OQSRM/s1600/IMG_7900.JPG" /></a><br />
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I was intrigued to learn more about these two and their journey.<br />
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They are both just a few years out from their undergraduate years at Washington University in St. Louis, Missouri. Naomi graduated with a degree in mechanical engineering and is beginning medical school at George Washington in August (she JUST got her acceptance the day prior - yay!). Maya has been working as a chemical engineer. They've been talking about this journey for a few years and decided this summer was the time to do it. Maya got a leave of absence from work, and here they are!<br />
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Spencer brought food home. Maya iced her knee. We all refueled and the pair napped, woke briefly, then went to bed early. They were going to take a rest day the following day. I convinced them to stay at our house and we made plans for them to get to our LBS, <a href="https://eastcoasters.com/" target="_blank">East Coasters</a>, for some help with bike fit. They needed more comfortable positions for the long journey - which would also reduce injury risk.<br />
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They had 12 hours of sleep and a good breakfast, then we loaded up the bikes (it was a rest day). I took them on a short driving tour of campus and the town and then dropped them at the bike shop. They were in good hands with Nate at East Coasters (thank you so much!!).<br />
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Naomi, who had been having shoulder issues, got a much shorter stem and some recommendations for riding more comfortably. Maya got a new saddle to better support her seat bones and her seat was raised.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9sgU1u8_c-8FifYapJNDHJo6x9N7TBJ4Z6nxDU7L07BnXhSE3us08RNnt0Qsa1DOgm26yLF9aKYzp30SEV_d41U50H2NzEL2Oyvk5lEKmFUbywVjiqbuodTc5g0i5g5ygqiZD_DBOMMY/s1600/IMG_7907.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9sgU1u8_c-8FifYapJNDHJo6x9N7TBJ4Z6nxDU7L07BnXhSE3us08RNnt0Qsa1DOgm26yLF9aKYzp30SEV_d41U50H2NzEL2Oyvk5lEKmFUbywVjiqbuodTc5g0i5g5ygqiZD_DBOMMY/s1600/IMG_7907.JPG" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMIGbvcPJKwraoByngf3pjYNjwtzmcEvZY2S3Acg5VXns6y7yzCiJ9f35sMs091WSbFPIyVedJo1F-d5c60pd_I4WqYVm_EXhXHYVYT63gRUyV8fY-D7Hk4Do4BNNQ_E9wtIDodEWly5Y/s1600/IMG_7910.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMIGbvcPJKwraoByngf3pjYNjwtzmcEvZY2S3Acg5VXns6y7yzCiJ9f35sMs091WSbFPIyVedJo1F-d5c60pd_I4WqYVm_EXhXHYVYT63gRUyV8fY-D7Hk4Do4BNNQ_E9wtIDodEWly5Y/s1600/IMG_7910.JPG" /></a><br />
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Then they rode to Gillies for lunch and enjoyed the nice descent down Harding to our house!<br />
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After one more night of sleep, they left this morning, off again on their journey to the Oregon coast.<br />
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I hope this brief stop-off will, in a small way, contribute to their success. They are quietly, humbly courageous and I have every reason to believe they will be successful. I reminded Maya - it's one pedal stroke, one mile, one day at a time. I'm definitely rooting for them!!<br />
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I'm so happy I crossed paths with these two.<br />
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If you'd like to follow their adventure, they are on Instagram <a href="https://www.instagram.com/twotired/" target="_blank">@twotired</a>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkniV889RLfMt8ia8MwFJrZ-FFH3w1crf9yZcxHBaV79CZ81U2PG-YTnporUmyJz15WsdTjljh_RC-lRfRpF_5usN-kD5dgM6Pqw54bVrze-ExdfJmSh-_0YGPE12vyPc5H6zYLfWp6Lw/s1600/IMG_7925.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkniV889RLfMt8ia8MwFJrZ-FFH3w1crf9yZcxHBaV79CZ81U2PG-YTnporUmyJz15WsdTjljh_RC-lRfRpF_5usN-kD5dgM6Pqw54bVrze-ExdfJmSh-_0YGPE12vyPc5H6zYLfWp6Lw/s1600/IMG_7925.JPG" /></a><br />
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<br />Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-73209141071733790582018-04-02T11:48:00.004-04:002018-04-02T12:07:50.030-04:00OH. So that's what I signed up for.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaHGT8eXbTSaf7o5xMPyFX6GZOTDHijgPwK4zd0cgf2R1ps1GCI8bR2RPx-QLXutq8ZaKIrvHUeeuxE24DHWtJ1FTq2PT7gIiRV7zEGg3Rrx9x_06IeWO8nbSZaPWKDciHIOr5DH0FN9k/s1600/IMG_7663.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaHGT8eXbTSaf7o5xMPyFX6GZOTDHijgPwK4zd0cgf2R1ps1GCI8bR2RPx-QLXutq8ZaKIrvHUeeuxE24DHWtJ1FTq2PT7gIiRV7zEGg3Rrx9x_06IeWO8nbSZaPWKDciHIOr5DH0FN9k/s1600/IMG_7663.png" /></a>Last April I did the <a href="http://www.cortthesport.com/2017/05/long-course-du.html" target="_blank">USAT Long Course Duathlon Nationals</a> in nearby Cary, NC. I did it because it wasn't far away and it was something different. It was my first duathlon.<br />
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There wasn't much "long course" about it with a 5 mile run, 31 mile bike, and 5 mile run. It was a small field (I think we had two waves), had a local race feel (less than 200 people in the race), and I won my age group, out of 9 people. It was very laid back.<br />
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Our little race kind of flew under the radar.<br />
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I noticed later in the season - in June - there was a much bigger USAT Duathlon Nationals in Bend Oregon that got a lot of press.<br />
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Fast forward to this year.<br />
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I see something that says USAT and Duathlon and Nationals, again in April, a little further south in Greenville, SC. I figure it's basically the same race that I did.<br />
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So I signed up.<br />
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The race is this coming weekend. Yesterday I finally took a few minutes to look at the race website. My first clue that it's not the same race is that I see an official Pre-Race webinar and full Athlete Guide. I see they are closing the roads for the race. Then I realize over 1000 people are expected for the three races. This year there is just ONE Duathlon Nationals and this is it.<br />
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It's the biggie!<br />
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It is attracting top athletes from across the country. There are 28 in my age group for Standard Distance Non-Drafting coming from Colorado, Florida, Georgia, Idaho, Indiana, Massachusetts, North Carolina, New Hampshire, New Mexico, Nevada, Ohio, Oregon, Rhode Island, South Carolina, Tennessee, Texas, and Virginia. Among them are names I see routinely on the podium at Age Group Nationals.<br />
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Not that this changes anything, but suddenly I'm feeling like <b><i>oh $hit</i></b> maybe I should have been working harder or running further or just giving the prep a bit more of the respect it deserved!<br />
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So I'm wrapping my head around the vision of a slightly different experience for the coming weekend!!<br />
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LOL. I am preparing to be humbled!<br />
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Coach Jim of course has just the right words to give me the proper perspective: "<i>Just go run, ride and run like you enjoy doing…and then you can look at the results once you are done. I’m excited that you are healthy and enjoying your training and hopefully looking forward to racing again!</i>"<br />
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Yes! I am looking forward to running and riding on closed courses and seeing what I can do at this point. It's still very early in the season and it's fun to feel my strength and fitness building back again.<br />
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My goal through the efforts of this race are to find FLOW, and as always, to stay positive!!<br />
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Run-Bike-Run, here I come!</div>
Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-65321971403329367952018-03-21T22:02:00.002-04:002018-03-22T07:51:28.531-04:00How am I still doing this? Also, blog post #999<div>
Tomorrow is my birthday. I will be 51. The kids and I went out for an early b-day dinner, and as sometimes happens, our server asked if it should all be on one check. I say yes. We laugh. The kids humor me and say it's because I look young enough for people not to assume I'm their mom. I've raised them well that they say things like that, lol.<br />
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This is my 999th blog post. No kidding. It really is. It will be one of my quickest and least edited ones too. It's my birthday gift to myself - to write for me. I don't have much time for that anymore.<br />
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Here's a picture of me right this minute where I spend 99% of my time. Not really, but sometimes it feels that way.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJb8nkcaLgJJAAVrKAJ-GR0_NWYQMutxxtpglilsb7FAYXzJgTd8d2-SXvlLhpjaEYc6lHWUkvnPe8GXHJWCi9V1i9xQZ2wxLMh1wzjeFZLjcI9PVGUnYWdhDylflM-cimECip_cRwPTo/s1600/IMG_7543.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJb8nkcaLgJJAAVrKAJ-GR0_NWYQMutxxtpglilsb7FAYXzJgTd8d2-SXvlLhpjaEYc6lHWUkvnPe8GXHJWCi9V1i9xQZ2wxLMh1wzjeFZLjcI9PVGUnYWdhDylflM-cimECip_cRwPTo/s1600/IMG_7543.JPG" /></a></div>
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I'm wearing a vest inside because I'm cold until June. Unless I'm running. Then I'm hot outside in a tank top when it's 27 degrees out.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTFWsF15VU9cB2Skv9s83r_hrnZNo66q-tvt4hx74i_bxi9T3R7ZuRgz_iVqT2nAGuo7rmZIXukcWga_MjD-BspRChhFyFXc0qRoabzbxDNz3CXQ7T_5lryXfHHjZ821KzB8jd9gS2Sx0/s1600/IMG_7548.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTFWsF15VU9cB2Skv9s83r_hrnZNo66q-tvt4hx74i_bxi9T3R7ZuRgz_iVqT2nAGuo7rmZIXukcWga_MjD-BspRChhFyFXc0qRoabzbxDNz3CXQ7T_5lryXfHHjZ821KzB8jd9gS2Sx0/s1600/IMG_7548.JPG" /></a></div>
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I share my office space with the dog, cat, and often my bike. I'm fortunate that I spend my time here working in the endurance sports/event registration space, which I love. </div>
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Wow so looking back, I've done <a href="http://www.cortthesport.com/p/race-results.html" target="_blank">115 races</a> since my first ever race in 2008. Tonight is the first time I counted them all. Of those, <a href="http://www.cortthesport.com/p/race-results.html" target="_blank">67</a> are multisport events. Among them, I've run Boston, I've raced Olympic Distance triathlon for Team USA in Auckland, London, Chicago, and Rotterdam.<br />
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Honestly, it's hard to believe I did that stuff. I am doing that stuff. Still.<br />
Still loving it!</div>
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As triathletes, we are supposed to know our reason "why" we "tri." But those are probably similar for a lot of us: to feel strong, to have community, to get outside, to be healthy....all that.<br />
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It seems more interesting to consider my how. <b>How</b> am I still doing this? How can a person enjoy training and racing for years on end?<br />
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Here are my hows:<br />
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<b>Enjoy task completion! </b>Give me a training plan and instructions for a session, and I will bring my all to it! I will make it fit in my day and I will embrace it. I am fed by that feeling of accomplishment (and an all-green TrainingPeaks calendar)!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikMGUnFkIRYBYF6WnEoflwO7xOgd_6Cj0UPSgov8S3VtaPx9GDlou-P0rxWtSjvx-a0Q1VUP4xKlNDCEs83sGS-ovaM9AsWnqzmX_OiqdIQX_3doWvvUavxvr-FsdvBaezYGGiyPK5AsA/s1600/Screen+Shot+2018-03-21+at+9.44.59+PM.png" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikMGUnFkIRYBYF6WnEoflwO7xOgd_6Cj0UPSgov8S3VtaPx9GDlou-P0rxWtSjvx-a0Q1VUP4xKlNDCEs83sGS-ovaM9AsWnqzmX_OiqdIQX_3doWvvUavxvr-FsdvBaezYGGiyPK5AsA/s1600/Screen+Shot+2018-03-21+at+9.44.59+PM.png" /></a></div>
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<b>Choose races to fit your life. </b>Each year I put together a race season that I believe will best fit my life circumstances. Some years it might include 70.'3s, a century ride, or a marathon, and other years, like this one, it's all short course. My life is plenty long course enough at the moment and the college application process (for kid #1 of 2) has been an ULTRA-marathon. Too often on social media I see athletes (parents in particular) sharing how miserable they are training for what ends up being a one-and-done IRONMAN. Why? Do what's fun and works for you, and change it up! There are so many ways to keep yourself challenged and interested.<br />
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<b>Don't waste time thinking about new gear you don't need. </b>I still ride the used tri bike I got in 2010 (I also have an aluminum road bike I got off Craigslist), I've owned just two wetsuits (one was given to me), and I train in a bike helmet I got for free. Have what works and take good care of it. You can spend (waste) a lot of time pondering and dealing with questions of gear. Spend that precious time training! Or sleeping!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF-vhuJhZKCbVhzf1rewtKjptDjbRGPvAtGEKmFosWSpyIIXeXLvgL5Pb1cUBpxOn1IZkq04kdsOCbRwR0MM8d-bKZbWKwlVlV0ABXzbyPz_Q6y74f_rn-pxR7KYf6s4b3QPsS9WxiMp8/s1600/18379460_10155361083529697_1606043014_o.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF-vhuJhZKCbVhzf1rewtKjptDjbRGPvAtGEKmFosWSpyIIXeXLvgL5Pb1cUBpxOn1IZkq04kdsOCbRwR0MM8d-bKZbWKwlVlV0ABXzbyPz_Q6y74f_rn-pxR7KYf6s4b3QPsS9WxiMp8/s1600/18379460_10155361083529697_1606043014_o.jpg" /></a></div>
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<b>Have a bad memory. </b>I don't remember numbers well. I can't even remember my ballpark finish times for the 7 times I've raced the Smith Mountain Lake triathlon. If I've done my best at a race, I'm happy. I'm not mid-bike leg berating myself for whatever split I'm seeing. There are too many race-day variables with the course and our own physiology. The one exception to my bad memory? I won't ever forget my 3:33:53 Boston Marathon finish in 2013.<br />
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<b>Have a coach!</b> I have worked with Coach Jim since June of 2009. I've said it a million times, I can't imagine doing this without him. I thrive with the structure, accountability, and challenge and appreciate having another person who frankly just cares - not only about my development as an athlete but my balance in my life. Through the loss of my dad, little health/injury things, job change, divorce - he's helped to keep me on an even keel with this outlet of sport.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR3073FhTcuhGWgNbahyphenhyphenFPN4bpsgU5KC2OpkyXqO369l5wMSVpxEe79OdhluBs4sM554b3IobPvAFhvh6NObjMHeGdrTKyFaRIFIDZ_P2IGiFgc3NGAIXO_FaAB1LmfVcSeTxryBjn6b4/s1600/Cort+and+Coach.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR3073FhTcuhGWgNbahyphenhyphenFPN4bpsgU5KC2OpkyXqO369l5wMSVpxEe79OdhluBs4sM554b3IobPvAFhvh6NObjMHeGdrTKyFaRIFIDZ_P2IGiFgc3NGAIXO_FaAB1LmfVcSeTxryBjn6b4/s1600/Cort+and+Coach.jpg" /></a></div>
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<b>Focus on what you are doing, not what you aren't. </b> Do I stretch enough? No. I binge-stretch a few times a year for a few weeks at a time. Do I eat amazing, mindfully-prepared meals all the time? No, too often I'm grabbing whatever is handy, as I run out the door. Am I focusing on my recovery and sleeping 8 solid, peaceful hours? Hahaha, right. What I AM doing is consistently swimming, biking, running, and sleeping/eating as well as I can.<br />
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<b>Enjoy the feeling of a solid effort. </b>It's so funny but more often than not in training, and ALWAYS the morning of races (!), I think "I do not feel like working hard today." But once I get going, I just can't help myself. I really do seek that feeling of working hard, of pushing up against a wall, and chasing the person ahead of me - win or lose!<br />
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<b>Be grateful. </b>For ALL of it.<br />
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Sometimes I will think about what my life would be like without triathlon training, and I can't ponder very long because I don't like what I see. I know I wouldn't be very happy. Days would quickly get lonely and repetitive and overwhelming. I recharge and reset with the quiet simplicity of movement!<br />
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Oh, and if anyone is wondering...no. I don't have any amazing feats of swim/bike/run/gym planned for my birthday. My gift to myself is to NOT heap anything else on me. It's to slow down for the day, visit my mom and sister, and unplug as much as possible. I'm resting up for another season of racing. 2-1/2 weeks till Du Nationals!<br />
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<br />Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-42744036950210206702018-02-24T20:42:00.001-05:002018-02-24T21:28:45.931-05:00Northeast Duathlon: Run 1 vs Run 2 Analysis (plus a race report)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZgGEPd4QSh7xvcvsirCEqq9LqQH1PWAdOOYXC_tUy55WexCU89yROexYvNetmdiYuEJVdkXSHdCLak0m6PTJAd3OtoQIC2Zt4GyB1lkHHYQx9LWn2WZzIgjEpXs2x4yGqjkgFTkbAXxo/s1600/IMG_4156.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZgGEPd4QSh7xvcvsirCEqq9LqQH1PWAdOOYXC_tUy55WexCU89yROexYvNetmdiYuEJVdkXSHdCLak0m6PTJAd3OtoQIC2Zt4GyB1lkHHYQx9LWn2WZzIgjEpXs2x4yGqjkgFTkbAXxo/s1600/IMG_4156.JPG" /></a>Today I drove about 2-1/2 hours to the <a href="http://triviumracing.com/event/nedu2018/" target="_blank">Northeast Duathlon</a> in the greater Greensboro, NC area. Coach Jim told me about it last fall and I was intrigued. I decided if the weather looked decent, I'd make the trek. Well, the weather was more than decent - sunny, dry, and in the upper 60s (maybe hit 70's). So I dusted off my always-ready and perpetually packed race bag, cleaned off the bike, and went! A 9:30 am start time made for a reasonable wake-up and departure time.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZLTsV_9R4OlqdqQvA7CJiZxJTJ6xnh-jiIpSCLxpnVeg_Xsp0JqcVDy2wqPau-fOC1YLoQXXEkldf4ui1XCjiXM-mp1dJXO1AnkhFds4dgr0T0xztWzdlG2I-eJtm3GyFF0dhagoLbZc/s1600/IMG_4154.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZLTsV_9R4OlqdqQvA7CJiZxJTJ6xnh-jiIpSCLxpnVeg_Xsp0JqcVDy2wqPau-fOC1YLoQXXEkldf4ui1XCjiXM-mp1dJXO1AnkhFds4dgr0T0xztWzdlG2I-eJtm3GyFF0dhagoLbZc/s1600/IMG_4154.JPG" /></a></div>
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pre-race "glamour" shot, lol<br />
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This blog post is two things -- (1) a race report and (2) a quick analysis of Run 1 vs Run 2 across all of the competitors, you'll see why.<br />
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The Northeast Duathlon is a 1.6 mile run, 10.6 mile bike, and 1.6 mile run, based in Northeast Park in Guilford County. Each of the two runs is two loops of the park, and the rolling and smooth bike course finishes with a lap around the small park, so it's very spectator-friendly!<br />
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The race is well organized but has a casual feel, as it should for an early-season race. There were no bike numbers, no assigned rack spaces, and since we were body marked with numbers, we only had to wear our bib number on the second run (thank you!).<br />
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I was a little concerned about the mass start with 175 of us. I positioned myself near the front but the group stretched out pretty quickly. There were no issues, and it never felt crowded on the park trail.<br />
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That first mile on fresh legs is always SO seductive!!! I ran it in 6:48, which probably made for a poor race strategy but definitely made for a lot of fun!! I came to my senses (i.e. slowed down) and finished the 1.6 miles of Run 1 in 11:05, 8th ranked out of 53 women.<br />
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I was feeling pretty cooked coming into T1. Unlike in a triathlon, where we approach bikes in bare feet, I had to remind myself to <i>remove</i> my running shoes before pushing the bike out! Thankfully I did that.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRC0lz5lGWbftGqzpSN-dL3Z-eGfdTdWR6SQZRAcvb_Ne5zuJUDCyHfciDI2tYx_H1lnnnVgIaldb8xwIccwfR6QKKhah0FlH76kE_TZul70xCMJDiQV-2BJNEzArRI2OVDsGw8cCE-eM/s1600/IMG_4171.JPG" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRC0lz5lGWbftGqzpSN-dL3Z-eGfdTdWR6SQZRAcvb_Ne5zuJUDCyHfciDI2tYx_H1lnnnVgIaldb8xwIccwfR6QKKhah0FlH76kE_TZul70xCMJDiQV-2BJNEzArRI2OVDsGw8cCE-eM/s640/IMG_4171.JPG" width="480" /></a></div>
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coming back into the park</div>
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AH it felt good to be back racing on the bike. I was motivated by a fellow racer up ahead, Colleen (we chatted post race; she's a grad student on the Duke Tri Team). We traded off leads (without drafting) and it served to push us both. I kept telling myself to keep my foot on the gas to give myself as much of a lead on anyone/everyone chasing me in the second run.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsyqOJ9GiqjAPgFG-PHmsx53zOE-brfWaG41MYLUBsaxGUslKAdOuhh0hdoKIjgOBMKqgHjGHNhino1Sfr3DOLSqiYVIDH9c_4SNfQbsoPJiAB7UZ1el0mc92vRPAnb2Kpnq5fKAwzvYg/s1600/IMG_4175.JPG" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsyqOJ9GiqjAPgFG-PHmsx53zOE-brfWaG41MYLUBsaxGUslKAdOuhh0hdoKIjgOBMKqgHjGHNhino1Sfr3DOLSqiYVIDH9c_4SNfQbsoPJiAB7UZ1el0mc92vRPAnb2Kpnq5fKAwzvYg/s640/IMG_4175.JPG" width="480" /></a></div>
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We had a gorgeous day in a very pretty park!</div>
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Run 2 for me is about finding rhythm and flow and staying mentally positive. I don't look at my watch during races much anymore. This run was a 12:13, ranked 10th among women. That was <b>10.3%</b> longer than my first run. YIKES!! I wondered how my slowdown compared to everyone else's?<br />
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-------------------- DETOUR! --------------------</div>
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So let's take a race report detour! I copied all the results into Excel then calculated the <b>% Time Increase of Run 2 over Run 1 </b>for all the participating athletes. (Apologies to my past statistics professors for the quick and dirty analysis.)</div>
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<li>Average: <b>13.7% </b>(std 7.8%)</li>
<li>The range was <b>-3.4%</b> (negative means faster on Run 2)<b> to +45%</b> (positive means faster on Run 1).</li>
<li>Only 4 athletes finished Run 2 faster than Run 1 - all were male - and those were -3.4%, -1.6%, -0.5%, and -0.5%, so not a big difference.</li>
<li>No significant difference in <b>% Time Increase</b> by <b>Gender</b>.</li>
<li>There is no correlation between <b>% Time Increase</b> and <b>Age</b> (-0.0786) or with <b>Run 1</b> time (0.181)</li>
</ul>
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So what does this mean? No matter our age, no matter our speed, most of us will suffer a significant decline from Run 1 to Run 2. It's the difference between fresh legs and tired legs. </div>
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Note: There was a female racer age 80! Love that!</div>
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My disparity at 10.3% was less than the average difference of 13.7% but still probably not ideal. I mean, starting a race with a full-throttle mile is never a good idea (except at the time it sure seems like it, lol). </div>
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I'm wondering how much of a difference would it make to go more conservatively in Run 1? Would going 30s slower in Run 1 mean I could be 45s faster in Run 2? Would it make me faster on the bike? Maybe. OK, probably. I am pretty sure that I may never know!! </div>
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And how do Run 1 and Run 2 compare for elite duathletes? What is the "sweet spot" for maximizing all three legs and what is the resultant ideal difference between Run 1 and Run 2? Is there one?</div>
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---------- BACK TO THE CONCLUSION OF THE RACE REPORT! ---------- </div>
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I ended up finishing 7th overall, in a time of 57:06 (<a href="http://triviumracing.com/wp-content/uploads/2017/03/age-group-ne-du-2018.htm" target="_blank">Results here</a>). This race series doesn't offer a master's division, but I was an AG winner, the fastest woman over the age of 27, and had the third fastest bike split of the women.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqgLQEYrl1FOf2QHdnYA1_qkrOwtSDMKPJ5wgOdIQ3hvy5UCBeJgoDMAQfPYEzP4JfPWgPsLxNlHROelVE3Wk_y66ZExjzzcClaTipldgMLMPG55fwXf0o9p7moFLsy4JRWfob3ofvA6g/s1600/IMG_4179.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqgLQEYrl1FOf2QHdnYA1_qkrOwtSDMKPJ5wgOdIQ3hvy5UCBeJgoDMAQfPYEzP4JfPWgPsLxNlHROelVE3Wk_y66ZExjzzcClaTipldgMLMPG55fwXf0o9p7moFLsy4JRWfob3ofvA6g/s1600/IMG_4179.jpg" /></a></div>
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We received awesome winter hats for participating (great idea), and the awards were mugs with hot chocolate mix! The RD, Richard Swor pointed out that had they not done that, it might have been 25 degrees, rather than 65!! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSAOBG95bRC6kBzYnHvLUi-uPg4idYkbSfaFq2fw1zc20drE2LnB-JiimvB1WZdAOZomUGODIfzFXm5GZwvupNhkNwnwXkuueTR4phbL3JctFyjblWuphgOcwOZrRR-D9SoTPhCPcCMRk/s1600/IMG_7310.JPG" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSAOBG95bRC6kBzYnHvLUi-uPg4idYkbSfaFq2fw1zc20drE2LnB-JiimvB1WZdAOZomUGODIfzFXm5GZwvupNhkNwnwXkuueTR4phbL3JctFyjblWuphgOcwOZrRR-D9SoTPhCPcCMRk/s400/IMG_7310.JPG" width="300" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTr5ne24xketYa85l3R-AAsy7xX19uvO6StXB57R5DdRNFRP_IChBuhjfytUI6Xz8nPGEvmpcYvPNk_GlkHGLIk2dPu22ZPVmPe38Tf1mv97l7DpPeiHIlhlReWc-mBh46z3JrcNokN58/s1600/IMG_7312.JPG" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTr5ne24xketYa85l3R-AAsy7xX19uvO6StXB57R5DdRNFRP_IChBuhjfytUI6Xz8nPGEvmpcYvPNk_GlkHGLIk2dPu22ZPVmPe38Tf1mv97l7DpPeiHIlhlReWc-mBh46z3JrcNokN58/s400/IMG_7312.JPG" width="300" /></a></div>
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The thing that flashed into my mind a lot during today's race was just how capable and strong I felt to work hard - to work hard physically. I certainly work hard in other areas of my life, but for me the confidence of physical work carries over into the mental work much more than the other way around. </div>
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This has been a VERY fun February of racing. It's time to buckle down and get ready for Du Nationals on April 8!!!!</div>
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Thanks to Coach Jim of <a href="https://www.oneononeendurance.com/" target="_blank">One-On-One Endurance</a>, to <a href="http://www.solarconnexion.com/" target="_blank">Solar Connexion</a> for continued support of my racing, and to Bryan Walsh, champion sherpa. </div>
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</style>Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-13339584980639594852018-02-05T22:10:00.000-05:002018-02-05T22:27:13.101-05:00wazUPwidis: The Test of Calf Fitness<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPIOgBxsLELL2sJEnbXefyoBgpTMWDuZ8BPwphiI2I9jLtGTlVzDcRe-FWaBJoNAHRRxBF1a8mnjXrzC0UQlIEQhbgL-suBhUCrb92bBwpSQybU0hbUo8wlt_sgOwIuwnhCgIWsYe7-3I/s1600/27459013_10156163696603140_2028003851328816000_n.jpg" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPIOgBxsLELL2sJEnbXefyoBgpTMWDuZ8BPwphiI2I9jLtGTlVzDcRe-FWaBJoNAHRRxBF1a8mnjXrzC0UQlIEQhbgL-suBhUCrb92bBwpSQybU0hbUo8wlt_sgOwIuwnhCgIWsYe7-3I/s640/27459013_10156163696603140_2028003851328816000_n.jpg" width="425" /></a><br />
<i>photo credit: Jay Proffitt </i></div>
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It's been two days since the <a href="http://mountainjunkies.net/site/wazupwidis/" target="_blank">wazUPwidis Urban Run and Stair Challenge</a> and my calves are still sore - the good sore, the kind that reminds you that you did something fun!<br />
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I don't always write up 5Ks, but this was such a blast and so different from anything I have done before.<br />
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First you'll note the course footprint is not very large:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuLEzl7Ab2vhoY89rosqZ62shW3zze6tPsYJZjpCcUZH_zF2iQvu6nezOG-bG4BQ4wzMX-a47rtlLJI73D_eky1cXmkw8Z_y2l5QneRKriT0tWDpEst17ct3rnzd64MJtaY1cA77fUNiY/s1600/Screen+Shot+2018-02-05+at+8.32.03+PM.png" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuLEzl7Ab2vhoY89rosqZ62shW3zze6tPsYJZjpCcUZH_zF2iQvu6nezOG-bG4BQ4wzMX-a47rtlLJI73D_eky1cXmkw8Z_y2l5QneRKriT0tWDpEst17ct3rnzd64MJtaY1cA77fUNiY/s640/Screen+Shot+2018-02-05+at+8.32.03+PM.png" width="600" /></a></div>
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And the elevation profile is not one that Mother Nature would provide:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTdH-X4TmEzJ2GewUiBUhEXnWw0hnIHWOV4oaSO_iLLzd57cVvxKpKdwxhsAppXcA9WI7325LO06FVn8-kRoX8jecij_YwVUkwHdDl11cvhRMjnL02YZSGGu-L5ECHgpQesTCeM0kS0Ww/s1600/Screen+Shot+2018-02-05+at+8.33.10+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFsASdYz92y2UNmKO7JPXmjE_V-OLzYxjrwEDroEbro2fdmgZtrDYWL5F3bMAGO-335BFaJ_7Ybzz_NJO3NSi47rZrUk885mWV_gg7rJGhSucFAei4qqkUZOM-NuHzCLK0RuDImdGBM04/s1600/Screen+Shot+2018-02-05+at+10.23.03+PM.png" imageanchor="1"><img border="0" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFsASdYz92y2UNmKO7JPXmjE_V-OLzYxjrwEDroEbro2fdmgZtrDYWL5F3bMAGO-335BFaJ_7Ybzz_NJO3NSi47rZrUk885mWV_gg7rJGhSucFAei4qqkUZOM-NuHzCLK0RuDImdGBM04/s400/Screen+Shot+2018-02-05+at+10.23.03+PM.png" width="400" /></a></div>
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The unique course owes its fun to two parking garages, ramps, pedestrian bridges, and stairwells. (Oh and it was 20 degrees, but once you start running that part doesn't matter.)<br />
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Here are some of the highlights from the course description:<br />
<ul>
<li>The start will be at the pedestrian crossing at the Wells Fargo Tower</li>
<li>Head to the transportation museum where you will encounter some locomotive inspired terrain. (Note: that meant running along parked trains, crossing rail road tracks, and running across gravel)</li>
<li>Enter the Church Avenue Garage where you will climb 165 steps.</li>
<li>At the top you will cross over the top deck of the garage, enter the stairwell and descend 165 steps back to 1st Street. </li>
<li>Here you will head back to the MLK Bridge, head over the MLK bridge, run to the main entrance of the Gainsboro Parking Garage where you will run down the ramps, then up the stairs (57), and exit the garage</li>
<li>Run down to the Pedestrian Bridge (39 steps up). Cross the bridge and and enter the parking garage. Run up the parking garage ramps to the top, 7th floor. Now descend the 7 floors back to ground level. </li>
<li>Now for the best part. Here you will climb the 20 flights of the Wells Fargo Tower (440 up), cross over to the down stairwell to the main lobby (440 steps down). Out the front doors, taking lefts around the building toward the finish at Market Street</li>
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What I enjoyed was the fact that my brain was constantly busy!! I had no idea where I was going or what was next, so I kept an eye on the runner ahead, followed arrows, and observed course marshals at the many turns. I was busy navigating stairs, looking for ways to minimize distance, and taking advantage of any opportunity to hit the accelerator.<br />
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With my brain occupied, I was very much in the moment, and I didn't have time to judge myself, only to to do my best in each instant.<br />
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Before I knew it, the race was nearly over. We exited the tower stairwell (top photo) and turned to enjoy a short sprint to the finish - probably my best finishing kick EVER, lol!<br />
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It was exciting to have finished 3rd female (<a href="http://www.mountainjunkies.net/Results/results.php?raceid=438" target="_blank">results here</a>). But what I loved above all was the feeling of just going, of not knowing what was next, of changing gears and directions. I wasn't measuring myself against some pace standard I had set for myself, I wasn't calculating how much of the run was left, I just pushed on in that way that feels so good to me.<br />
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I felt strong and I felt happy. That's why I do this. Isn't that why any of us do this?<br />
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This was a great start to the race season and put me in the proper frame of mind. As I come up against the inevitable age-related speed declines, I'm reminded that the great feeling of racing is not tied to a number. That great feeling is tied to an honest, hard effort and a happy heart.<br />
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Onward!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq8eOwEzsXdIgWR-gQQU1x4GMj1wFKJq0jZfI4EVp6DNYIs2cT0u3eg-licGcQGfpZ9HUw-CwyEEJpFpvXF3Co38BsASPWo7qgUMEjQAgpSfP2LH426dFqMBBBTicMKMqfiOQSjAYxH3E/s1600/27504064_10156163707318140_1382634947949687235_o.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq8eOwEzsXdIgWR-gQQU1x4GMj1wFKJq0jZfI4EVp6DNYIs2cT0u3eg-licGcQGfpZ9HUw-CwyEEJpFpvXF3Co38BsASPWo7qgUMEjQAgpSfP2LH426dFqMBBBTicMKMqfiOQSjAYxH3E/s640/27504064_10156163707318140_1382634947949687235_o.jpg" width="600" /></a><br />
<i>photo credit: Jay Proffitt </i><br />
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Postscript: I used the stairclimber at the gym for just 10 minutes at about 95 spm a few times a week for the last month or so and I do think it helped for this race!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglbRG4hDKlYW8O6ViEKwDD8-aw0tJnDFzpwMUPdRV8IMSo6mEKdbQ4X5fy72jjL1EJyTIvcEWSica4GZ225i72E25-AV01Mz8eXGUegWlweiPJtPLcOpSpwQWtZYmj8fvd1xNFRfcV9Dk/s1600/27503321_10156163708228140_4834048768515324573_o.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglbRG4hDKlYW8O6ViEKwDD8-aw0tJnDFzpwMUPdRV8IMSo6mEKdbQ4X5fy72jjL1EJyTIvcEWSica4GZ225i72E25-AV01Mz8eXGUegWlweiPJtPLcOpSpwQWtZYmj8fvd1xNFRfcV9Dk/s640/27503321_10156163708228140_4834048768515324573_o.jpg" width="600" /></a><br />
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<i>photo credit: Jay Proffitt </i></div>
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<i>It was so nice to gather in the warm Market Square building after the race! </i></div>
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Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-64799968514959373552018-02-02T06:20:00.001-05:002018-02-02T06:46:33.458-05:00There's a reason fish swim in schools...<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5e0RbHeeCBlMlDUIENNpiDItbttn2xB-0V8bCnZ2sLf6JDA-0vPKR5G3Kk7Ia5o6iflUYd01oE1AnvTwtzeNpeSsnLnF_ZBdK8FJoj-zNf1VvP1GAtgQ44mnFmBUspgEqHBS3XP27_Cc/s1600/IMG_3647.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5e0RbHeeCBlMlDUIENNpiDItbttn2xB-0V8bCnZ2sLf6JDA-0vPKR5G3Kk7Ia5o6iflUYd01oE1AnvTwtzeNpeSsnLnF_ZBdK8FJoj-zNf1VvP1GAtgQ44mnFmBUspgEqHBS3XP27_Cc/s640/IMG_3647.JPG" width="600" /></a><br />
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I suspect the reason fish swim in schools is that without buddies to encourage them to swim their best, they'd get complacent, swim too slow, and get gobbled up.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-YsJvwmYCmmHVImTWMqZnfjGzx3-FEeOYkOTLf99gBe9pllRrjodIskXbM4Yo1BhGzoFuxkmk75SbebaX2mUTLp78bzW7MyOMzLtzjgjn0RNhshVI4XVhOeezGSLsWxUZbXkivg-D3F0/s1600/fisheating.jpg" imageanchor="1"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-YsJvwmYCmmHVImTWMqZnfjGzx3-FEeOYkOTLf99gBe9pllRrjodIskXbM4Yo1BhGzoFuxkmk75SbebaX2mUTLp78bzW7MyOMzLtzjgjn0RNhshVI4XVhOeezGSLsWxUZbXkivg-D3F0/s320/fisheating.jpg" width="320" /></a></div>
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At least that's one of the upsides for me as part of the Christiansburg Aquatic Center master's swim group, coached by Judy Wolfe.<br />
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Yesterday we swam 12 x 100's, with diminishing rest, as part of our main set. A new member of the group was in the lane next to me and as we pushed off together, I noticed she was just a bit ahead of me, which really motivated me!! I did all I could to squeeze out as much distance per stroke as I could. By the 6th repeat I was able to match her and hold that for the duration of the set. (I'm the 4th column, she's the 8th. Each 100 was one minute plus that number of seconds.)<br />
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I finished feeling so accomplished and happy!!<br />
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There's no possible way I could have done this on my own. She said the same. It's great feedback to look over and see where you are relative to a similar/slightly faster swimmer.<br />
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We all swam well, with my lane-mate and friend Jen setting another PR for herself!!<br />
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If you have a master's or similar group in your area, I would encourage you to consider trying it out! Coaches and fellow swimmers will help you get the hang of things and there are lanes of varying speeds. <u>Don't be intimidated!</u> There's no need! You'll see that we are all in it together, and the benefits of coached groups swims are tremendous in terms of swimming skills, fun, and friendship!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDu-SD-WKS4BU6RKJ9kQZr5m4rwRZsYiD5uyxbpHxKPWdf35wg2YVTfuOuSmJbhHrh8YAgtbYVg2xhiZ_DbYGRsSU7gbF0-vmVK1OsnkVoVPPVWhne0Bzmeoybpsury-KRMW6s9MjCwmw/s1600/life-advice-tuna-fish-9719.jpg" imageanchor="1"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDu-SD-WKS4BU6RKJ9kQZr5m4rwRZsYiD5uyxbpHxKPWdf35wg2YVTfuOuSmJbhHrh8YAgtbYVg2xhiZ_DbYGRsSU7gbF0-vmVK1OsnkVoVPPVWhne0Bzmeoybpsury-KRMW6s9MjCwmw/s320/life-advice-tuna-fish-9719.jpg" width="320" /></a></div>
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As an aside, I found it amazing that our coach could track and record all the times for us, and send us off the wall with three lanes leaving on two different intervals (plus another lane was doing a different workout.) Then there was me, sometimes wondering if I was on the first or second 50 of the 100!!! LOL.</div>
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I'm so fortunate to be part of this group and it continues to grow, making it even more fun. Want to be part of it? We swim Sundays 5-6 pm and Thursday 6-7 pm (Mon/Wed 7 pm in March due to swim meet conflicts).</div>
Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-34930650377365073722018-01-27T16:49:00.002-05:002018-01-27T17:00:53.023-05:00I'll have routine, please, with a side of adventure<div class="separator" style="clear: both; text-align: center;">
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<br />
I am finally, happily, getting some routine back in my life. Yay!!!! From mid-November through mid-January I had two trips to Ohio and two trips to LA plus the fun but un-structure of the holidays. That, combined with an "off-season" mentality, did not offer a lot of positives for my training. But I wasn't stressing. It was just life at the moment. I knew structure and routine would return and it has. Again with the Yay!!!!<br />
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I had my longest run in quite a while today - at just over 11 miles - shared happily with my friend Kristen. She and I have both started new jobs recently and we had lots to catch up on. It was a harder effort for me than for her, but the miles flew by. And in an unrelated matter, I don't know why there is one port-o-john randomly near Allisonia on the New River Trail, but on this day I am grateful to whoever made that decision. Enough said ;-)<br />
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"Routine with a side of adventure" is very much how I prefer things so I'm glad that my days and weeks are falling into a rhythm. Days start with some early morning work, getting kids off to school, then training/errands, then my work day -- coordinating the majority of my hours to coincide with my colleagues on the west coast.<br />
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Weekly workouts are anchored by Thursday and Sunday night Master's Swim and Coach Jim populates the rest of the training schedule with bike, run, gym, other swims as needed, and REST!<br />
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Getting structure back into my training has had other positive impacts. I've been eating much better after a holiday of chocolate, cheese, wine, and more cheese, plus also cheese.<br />
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Racing (in the sense of participating in a race haha) starts for me next weekend. I'm doing the 6th annual <a href="http://mountainjunkies.net/site/wazupwidis/" target="_blank">wazUPwidis</a> Urban Run and Stair Challenge - 3.25 miles plus 1000 steps. That should be interesting. I've always been curious about it but have never done it. My specific "prep" has involved 10 minute stints on the stairclimber or Jacob's ladder each time I go to the gym.<br />
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The weekend following that I'm doing the Blacksburg Classic 10 miler. I said to Coach Jim that I wanted to approach it as a training run without any taper. I'm not anywhere near "race ready" in the fierce, mental sense, so I want to work hard but not go too deep into the well for that one.<br />
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Then two weeks later, weather permitting, I'd like to head to the <a href="http://triviumracing.com/event/nedu2018/" target="_blank">Northeast Duathlon</a>, which is kind of a lot of driving for a super-sprint style race, but I put it in the category of the "side of adventure."<br />
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I have no races planned for March, so I hope to get in a good training block to be fit and ready for <a href="https://www.teamusa.org/USA-Triathlon/Events/National-Championships/2018/2018-Duathlon-National-Championships" target="_blank">Duathlon Nationals</a> in early April in Greenville, SC!<br />
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In other news:<br />
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<li>I finally ordered new running shoes since it's been about 10 months since the last new pair (loooooong overdue). I'm going with Brooks Pureflow and can't wait to get them!!<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-AMvfhncIGKktLLFvYQM4TryeiUdoYuizj-tfW2-UHGPjHvONnN3H5p50yTiYgbSk6MaCjl-OATHZNiW39W_ykvOxUOq9ySOI3t1Tw4MUxys2sgBKVIcQCj37UHl66JEJVHrY0gorBYM/s1600/brooks-black-diva-pink-orange-pop-womens-pureflow-6-shoes_e.jpg" imageanchor="1"><img border="0" height="142" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-AMvfhncIGKktLLFvYQM4TryeiUdoYuizj-tfW2-UHGPjHvONnN3H5p50yTiYgbSk6MaCjl-OATHZNiW39W_ykvOxUOq9ySOI3t1Tw4MUxys2sgBKVIcQCj37UHl66JEJVHrY0gorBYM/s320/brooks-black-diva-pink-orange-pop-womens-pureflow-6-shoes_e.jpg" width="320" /></a></li>
<li>I've done a few runs on Zwift (in addition to rides) and it's pretty cool!! I'm hoping they will add swimming in soon so I can use my power-based Vasa Swim Ergometer and do an entire triathlon on Wattopia! </li>
<li>I am hooked on the heavy rescue tow truck show called "Highway Thru Hell" on Netflix (5 seasons!) and when I need enticement for the treadmill or bike trainer I remember I can watch that! Isn't it strange what captures our interest?</li>
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Wishing each of you as much...or as little...routine and adventure as you desire!!</div>
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Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-56061101724541264422017-12-31T21:52:00.002-05:002017-12-31T22:33:36.426-05:00GoodBYE 2017!!!I closed out my training year by showing this wintery day that I was tougher than it.<br />
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It was 18 degrees when I started my 140 minute ride. And a balmy 19 when I finished. </div>
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During that ride, I had some very happy and comfortable periods, some tough patches, and a few times that my hands were so cold I really thought about bailing. But I kept on pedaling, and I am so thankful that I stuck it out on my coldest ride ever!! I wouldn't have changed a thing.</div>
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Speaking of "wouldn't have changed a thing," a friend of mine posted that recently in reference to her very tough year. I read her words and paused, contemplating. In 2017 I got through a long overdue divorce. It hasn't been easy, but I had to get through it at some point. So yeah, I would not change a thing. Just like my bike ride, this year there were some very happy and comfortable periods and some tough patches, but I got through it. I have come a long way in the last twelve months and I am excited for a new year!</div>
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This year has been FULL TILT crazy with the German exchange program, college applications (we are down to just one more), a new dog, job change, some trips with the kids, life....oh and training and racing!</div>
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I'm pretty proud that I was able to keep up my training and race decently this year. I finished as a USAT All American for the 8th year in a row, was Long Course Duathlon National Champion (age group), did three local triathlons, finishing 1st overall and third overall (twice), and was 19th at the ITU Grand Final (F50-54). I finished four road races, coming 4th overall at the Varmint Half, and 2nd overall at the Health Focus Distance Run 10k. And I did the Mountains of Misery Century for my first time. </div>
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Yearly volumes:</div>
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<li>2856 bike miles</li>
<li>823 run miles</li>
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I am VERY grateful to my coach, Jim McGehee, and my training pals for rallying 'round me. I am typically a solo trainer, but I really leaned on friends this year and logged some wonderful miles with my pal Janet!! </div>
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My goals for the coming year are to <b>simplify, slow down, and take a little more down time</b>. I hope that doesn't sound selfish. I started over the holidays. I read a book my son recommended to me (Never Let Me Go), did a puzzle with the kids, went to a movie with a kid (Lady Bird - very good!!), and met friends out. It was wonderful!</div>
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I'm also ready for consistent training. I ran a personal worst 5K on Christmas Eve...but in all fairness, it was on the heels of two months of low and erratic training volume (three trips in a month didn't help there). It's at least reassuring to know that the training pays off, and not-training doesn't! Incidentally...this will be another total short-course year for me. That's what I enjoy the most and what my life can realistically sustain.</div>
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I also want to get back to writing for me, which is why it was so important, on New Year's Eve, to sit down and get ONE more blog post out before the end of 2017!! I am so grateful that my energy and creativity have an outlet through my work, but I miss doing my own writing.</div>
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So here it is, the last evening of 2017. </div>
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I hear the conversation of half a dozen happy teenage boys in the basement and I'm so glad we are the gathering spot! </div>
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I see our content doggo sleeping on his bed in front of me. (The cat just finished licking his head.)</div>
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I smell the chocolate chip cookies and the bacon (not shown) for the club sandwiches.</div>
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My legs feel the satisfaction of a long ride.</div>
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We are warm. We are fed. We are challenged and motivated. Everyone in this house is loved, and everyone in his house loves.</div>
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I am content (well, personally, not politically). I am ready for the New Year.</div>
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Welcome 2018!!</div>
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Happy New Year my friends!! </div>
Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-81394360361767359772017-10-08T11:04:00.003-04:002017-10-08T11:04:25.931-04:00Grateful for the Running Catch-Up! <div style="text-align: center;">
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This morning I met up with a friend, Elisse, who I haven't seen in person in many years. We were part of the same circle of friends who worked out at the Weight Club through the 90's. She moved away, we both had families, and we've kept up some through social media, but you know how that is.</div>
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I was so excited when she reached out to say she'd be in town and did I want to meet up for a run? </div>
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YES!!! </div>
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We caught up and talked as fast as we could, non-stop for the 6 miles her schedule would allow (she was in town to see her son at Virginia Tech).</div>
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She was just the person, and it was just the conversation I needed.</div>
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It all just made me grateful once again for the fellowship, for the sisterhood, of runners. </div>
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Getting together to run is just <b>easy</b>. It's not awkward. She has to run. I need to run. So why not run together and catch up? (Would we have said, 'hey, let's get together for coffee?' -- probably not)</div>
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Last week I met up with my coach for a post-season catch-up, and we hit the trails.</div>
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When my friend Janet and I are overdue to catch up, we look for places our training schedules overlap.</div>
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I don't get lots of them, but I'm SO grateful for the miles I do get to share with friends!!! </div>
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Thanks, Elisse!</div>
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Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.comtag:blogger.com,1999:blog-6349196681534215054.post-17392633491732947162017-09-28T10:29:00.001-04:002017-09-28T21:42:33.328-04:00ITU Grand Final Rotterdam<div style="text-align: center;">
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This is a long post, overdue, and I am happy to be finally writing it!! I've been home a week, but I returned with a pretty nasty cold, to a very full weekend of our athletes racing, plus all the normal unpacking and family catch-up to do. Then yesterday we welcomed two German exchange students who will be staying with us for the next two weeks. There hasn't exactly been a lot of down time!!<br />
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Deep breath...where to start? How about the beginning!</div>
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First off, racing internationally is a challenge just to manage the logistics, to pack, and to get around. About a week before the trip I took a closer look at my ticket (booked in January) to discover that it had been changed over the summer from a destination airport of Rotterdam to a destination airport of Amsterdam an hour away. That meant arranging for a taxi that could accommodate a large bike box. </div>
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The trip involved driving to DC (250 miles), taking the hotel shuttle to the airport, flying to Munich, flying to Amsterdam, then taking a taxi to the hotel (which ended up being two hours with traffic). The trip was relatively smooth though and the bike arrived safely (yay!), which is not always the case. I know of at least one Team USA member who never got his bike.</div>
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I got in late <b>Thursday</b> for the Sunday race and was bummed that it wouldn't be in time for the Parade of Nations and team photo, but there were such terrible rainstorms that the parade was cancelled. The practice swim had been held earlier in the day, which I would also unfortunately miss, but I later learned it was pretty traumatizing for some in the driving rain. I sure hoped the weather would improve from the mid-50s and rain that greeted us on arrival!</div>
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I stayed at the Team USA hotel (<a href="https://www.inntelhotelsrotterdamcentre.nl/en/" target="_blank">Inntel Hotel</a>) which was really nice and about as convenient as it could possibly be. I was on the floor with the Water Spa - warm pool, sauna, Turkish steambath, soothing music - which was really nice. I had booked it independently, very early, and before we knew it was the team hotel. Being in the team hotel means the team meetings, bike mechanic, coach, chiropractor, massage therapist, doctor, and team managers were all right there along with the communication board in the lobby. It makes it a little nicer and fun to share space with teammates! The restaurant was full of people in Team USA gear as well as Team GB as a number of them were in the hotel too. I had a corner panoramic room with full windows on two sides and a view of the bike turnaround, the Erasmus bridge, and of the busy intersection with pedestrians, the electric tram, tons of bikes, scooters, cars (most of them little), and boats in the water! It was endlessly fascinating to watch!<br />
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<i>When in a small European hotel room you get creative with bike storage.</i></div>
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<b>Friday</b> began with bike assembly and a minor adjustment by the mechanic, which was followed by the Team USA meeting, check-in at the venue, pre-riding the bike course, and attending the social. (This is why these races don't necessarily make for great family vacations...they are VERY busy.)</div>
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There was some concern about the bike course (2-loops for the Olympic) based on the video preview and maps. It was largely on bike paths, with some sections through parking lots, on cobbles, over speed bumps, on bridges, and incorporating a lot of turns including 180s. During the team meeting, Tim Yount announced a last minute change that there would be several "no passing zones" on the narrow course. A collective groan went up as many of us imagined being stuck behind some slowpoke. It didn't take long before we realize that was a joke, something Tim does every year. The one good thing that did was show me that while the circumstances for the bike were not ideal, it could certainly be worse!!! (My PSA: It is the athlete's responsibility and in their best interest to read and STUDY the Athlete Guides. Both ITU and Team USA provided them and they were excellent. Many questions could have been addressed had people read them carefully.)<br />
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I went to get my race packet and check out the general area of T2. The paratriathlon races were underway and as I was walking by I got to see (and yell for) Patty Collins on the bike! I was disappointed I could not watch more of their races as I knew quite a few of the athletes (and coaches) but the day was packed for me.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl_FZ7ACgaRxRhA8ZQ4J6-O7yXqtNnhROr148e_3_ftgaBuSUCjGSL1Q8YUzSk6t6sC99I5jz5Yyt7Ky-60xGfm9B_43yQE0S52e-t6ZNN_gBMBKopSHUDtCyGvS4_9blF8hbe64eeqQ4/s1600/IMG_5254.jpg" imageanchor="1"><img border="0" height="315" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl_FZ7ACgaRxRhA8ZQ4J6-O7yXqtNnhROr148e_3_ftgaBuSUCjGSL1Q8YUzSk6t6sC99I5jz5Yyt7Ky-60xGfm9B_43yQE0S52e-t6ZNN_gBMBKopSHUDtCyGvS4_9blF8hbe64eeqQ4/s400/IMG_5254.jpg" width="400" /></a></div>
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<i>Top US Paratriathlete, Paralympian, and Coach Patty Collins!</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv38OOHA6ythP6voxglbY3Tuo3EyjgePRqbcoE9A4QtVMyF8F9JoQArci1vDSLD57y5kUvcBZJRZ2oMGL_WRIxLgXfN5Nu2RctTfED-96pC9saOOMudX_aRymA3mXBjiqjbQavmiXFOH0/s1600/IMG_2734.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv38OOHA6ythP6voxglbY3Tuo3EyjgePRqbcoE9A4QtVMyF8F9JoQArci1vDSLD57y5kUvcBZJRZ2oMGL_WRIxLgXfN5Nu2RctTfED-96pC9saOOMudX_aRymA3mXBjiqjbQavmiXFOH0/s400/IMG_2734.jpg" width="300" /></a></div>
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<i>Verifying the chip works!</i></div>
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One unusual thing about this race was there was NO race t-shirt! You could buy a shirt, but I didn't care for the rather boring technical tee they had. I was talked into getting *something* which ended up being a bike jersey and matching arm warmers, which I have already worn and love! One nice thing was that rather than those stiff plastic race wristbands, we got a nice soft cloth-like one.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4cyBNdMjm_8O4ksoi7xfQud3EPbCNgXI3yAxmN3mmx8pdupXxnHouQIYA9I1bYlaYgyNqS0lp5Cgbt33fZKPNFU_vNQtsmED15_DgaktzZWOl77En0QlRKzcYSZpHbRUluLrF-iGDoWg/s1600/IMG_5356.jpg" imageanchor="1"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4cyBNdMjm_8O4ksoi7xfQud3EPbCNgXI3yAxmN3mmx8pdupXxnHouQIYA9I1bYlaYgyNqS0lp5Cgbt33fZKPNFU_vNQtsmED15_DgaktzZWOl77En0QlRKzcYSZpHbRUluLrF-iGDoWg/s320/IMG_5356.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0gitMA8X3E8CpFaG6clabrwDeMynbKl7hvEws1B40JUWP74-0tubQvROubb6ZvUfyamtcSavoV_x1pSwBrXe9-DNPy9in_JHdHQ9Gr8WDfXsR0rYeuniorKG-DZpaajiJqCChUmaU-kc/s1600/IMG_5445.JPG" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0gitMA8X3E8CpFaG6clabrwDeMynbKl7hvEws1B40JUWP74-0tubQvROubb6ZvUfyamtcSavoV_x1pSwBrXe9-DNPy9in_JHdHQ9Gr8WDfXsR0rYeuniorKG-DZpaajiJqCChUmaU-kc/s400/IMG_5445.JPG" width="300" /></a></div>
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We had a very large group turn out to ride a loop of the course with the team Coach Thad Beaty and Tim Yount, most of us decked out in our Team USA jackets. It must have looked like quite the parade as pedestrians stopped and took photos. As could be expected with a large group of triathletes, and more than a few with questionable bike handling skills and distracted minds, there were a number of low-speed tipovers. I felt a little better after riding the course; at least I knew what I was in for.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZMzuunuUucSi_8X93bxb6xIcTCAMNilE37wXybk8Ay8BquUU-6DJGCAxsXHTZlKBKevFIkVVrRLFJZd0zHy-djFa1Mp1hEC2-HKOfcmPQNU_QwiweRdy4Wr4LPDOB2QEhEeIt2YGdDcU/s1600/IMG_5257.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZMzuunuUucSi_8X93bxb6xIcTCAMNilE37wXybk8Ay8BquUU-6DJGCAxsXHTZlKBKevFIkVVrRLFJZd0zHy-djFa1Mp1hEC2-HKOfcmPQNU_QwiweRdy4Wr4LPDOB2QEhEeIt2YGdDcU/s400/IMG_5257.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh183TbA8OJsAVmjFFk371rspoYj9CHti5fwhIMYOmTeS5KpUjbBmQ0IY36uu4YJQkmUBB8zCB9nR2utdsB-Wojl8qTFBgqmEmFStZvIrO7Ou2ImgSQMacYjjxIAmS898sxs2J0HNWd5f8/s1600/IMG_5259.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh183TbA8OJsAVmjFFk371rspoYj9CHti5fwhIMYOmTeS5KpUjbBmQ0IY36uu4YJQkmUBB8zCB9nR2utdsB-Wojl8qTFBgqmEmFStZvIrO7Ou2ImgSQMacYjjxIAmS898sxs2J0HNWd5f8/s400/IMG_5259.jpg" width="400" /></a></div>
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Friday evening we had a Team USA social on the top floor of our hotel. It was a spectacular view and nice to catch up with old friends and meet new ones! This is when we get our official Team USA pin.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO5m-_0EOnSr31acSd3Ic8IMA23LyVGmuZtiNu90Y8LNSlU7kT6UuU51rdsv_g6npxfMGTzmOvf1fW2OdvthIucTyX_nBsEx_BOHAO0ZMV7DRRe-WzQrFzbIsfpx3vQf_Ig3eeNpo_HW0/s1600/IMG_5470.JPG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO5m-_0EOnSr31acSd3Ic8IMA23LyVGmuZtiNu90Y8LNSlU7kT6UuU51rdsv_g6npxfMGTzmOvf1fW2OdvthIucTyX_nBsEx_BOHAO0ZMV7DRRe-WzQrFzbIsfpx3vQf_Ig3eeNpo_HW0/s320/IMG_5470.JPG" width="276" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhocBp5s-OoxVnXVTce8u-ss-wKCyPf1ex9PFOh09gO_UaJk5iDwPZQU888zqVxIlajVF-U4HSBxOxzHLsnv_4hvTLlILXqI5GiaJcpncFAo5-g7Nm9Q4bsUvwsjI2tuQpksbTj6RpPwrU/s1600/IMG_5273.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhocBp5s-OoxVnXVTce8u-ss-wKCyPf1ex9PFOh09gO_UaJk5iDwPZQU888zqVxIlajVF-U4HSBxOxzHLsnv_4hvTLlILXqI5GiaJcpncFAo5-g7Nm9Q4bsUvwsjI2tuQpksbTj6RpPwrU/s400/IMG_5273.jpg" width="400" /></a></div>
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<i>Incredible view from the balcony at the social</i></div>
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<i><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRQx2-KsTvv_LucvuEdTuYfeoG1sNAEHDeoRYVOi7cXr9nimBVhDs6fuNZWFaWAs0nx_MlYKPswbCci_o2OTU7azs_GAS84ZsiCieR79yha0EH9VpK4PsOK57gnySBYsVR_T4kP9i3jXw/s1600/IMG_5368.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRQx2-KsTvv_LucvuEdTuYfeoG1sNAEHDeoRYVOi7cXr9nimBVhDs6fuNZWFaWAs0nx_MlYKPswbCci_o2OTU7azs_GAS84ZsiCieR79yha0EH9VpK4PsOK57gnySBYsVR_T4kP9i3jXw/s400/IMG_5368.jpg" width="300" /></a></i></div>
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<i>Our hotel showing the cantilevered room and balcony at the top. <br />The architecture was very nice in Rotterdam</i></div>
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Thankfully I had adjusted pretty well to the 6 hour time change and got some good sleep.</div>
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The highlight of <b>Saturday</b> was the pro races -- the World Championship race for the elites! I needed to get a bit of a run in to loosen up the legs so I decided to run to the swim start that was about a mile away and check it out. I ended up sticking around to watch the start of the men's race and positioned myself as THE closest person to American Eric Lagerstrom's bike and <a href="https://www.facebook.com/cvmartin/videos/10155393338571072/" target="_blank">watched/videoed his transition</a> from just the other side of his rear wheel!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF3R4iYbf9V8XbWyaovQM04NrM2HjI1Vd7C79yCxmlheYhJ6B9sCr17oW34uI_ZlLp34ZZQz_gp_tPeoHTR1kZ8eLqjQomSvxU56TucyYYScYNve1Y5u9zfPm0I8pYgOt6Db4sSWOck6c/s1600/IMG_5282.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF3R4iYbf9V8XbWyaovQM04NrM2HjI1Vd7C79yCxmlheYhJ6B9sCr17oW34uI_ZlLp34ZZQz_gp_tPeoHTR1kZ8eLqjQomSvxU56TucyYYScYNve1Y5u9zfPm0I8pYgOt6Db4sSWOck6c/s400/IMG_5282.jpg" width="300" /></a></div>
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<i>The pro transition area was by swim start; ours was across the water. </i></div>
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<i>You can see how close we could get! What other pro sports offer such access to fans?</i></div>
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I decided I wanted to do the same for pro Summer Cook's race later in the day. She is an athlete I have worked with for a few years now (marketing, social media, etc). My plan was to take my bike with me, watch her swim finish, get my bike checked into T1, then head back across the water to watch them run (it's a two-transition area race). Here is Summer's speedy transition. She kept her neoprene cap on under her bike helmet for extra warmth.<br />
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<a href="https://www.facebook.com/cvmartin/videos/10155393867066072/" target="_blank"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJTLOz9HKoBiaalHCzsDGhyphenhyphenKjBv3CwyLJgxH33k-uoOLbpaOchIR0Nwtx9qeI4ZxU4ediJ30YWbgqkv2POW1MaqRPePnfqWbUOWonnhpW6exFYbyUFDtVUvMRTnCOgGGzYb4XF_1NEGgE/s400/Screen+Shot+2017-09-28+at+9.23.20+AM.png" width="400" /></a></div>
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<i>Summer's T1. She had extra layers for the cold day!</i></div>
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After Summer took off on the bike, I headed to T1 and waited in line (there is a lot of time spent in lines at races) for a brief equipment check, racked my bike, and took a water taxi where I caught most of the elite women's run. It was such a treat to watch Summer and the other top ITU women race!! Summer finished 9th, and in 10th overall for the World Triathlon Series for 2017!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFOln-kGecKZ0h4_1hPCBDqxnyOWF0isCQDHCPIltHXG2tmP50gbU4v2_0yDpmNJO20UR3-I3smP9tJwmQ1vcMgrTK8uSeeTUMaX2GOAJR65aWnfoa3Hp7YY0a3O5t5zU_eyWa70w4qdI/s1600/IMG_5314.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFOln-kGecKZ0h4_1hPCBDqxnyOWF0isCQDHCPIltHXG2tmP50gbU4v2_0yDpmNJO20UR3-I3smP9tJwmQ1vcMgrTK8uSeeTUMaX2GOAJR65aWnfoa3Hp7YY0a3O5t5zU_eyWa70w4qdI/s400/IMG_5314.jpg" width="300" /></a></div>
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<i>My favorite picture I took of Summer.</i></div>
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Then it was back to the hotel to eat and finish getting organized for my race the next day which included putting a number tattoo on my wetsuit which was a first.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYAGZTM5L4ncT0a7rzB9uoPVGCMkgf_35-SwWFwrAYI5iGxpkw8-f91SHGkpLTOiylnsF4f9owlVDcmQW411JQXWk_HoeIQbm7VCf-x7rmR3uwQB8FNoq0OILCA2kVHDUQLfKGH4UDf1w/s1600/IMG_5333.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYAGZTM5L4ncT0a7rzB9uoPVGCMkgf_35-SwWFwrAYI5iGxpkw8-f91SHGkpLTOiylnsF4f9owlVDcmQW411JQXWk_HoeIQbm7VCf-x7rmR3uwQB8FNoq0OILCA2kVHDUQLfKGH4UDf1w/s400/IMG_5333.jpg" width="300" /></a></div>
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On <b>Sunday</b> the age-group race started at 7:30 am but my swim wave would not go off until 11:15 am. I was to check in my running gear at T2 between 8 and 10 am, then take a water taxi to set up my bike gear/nutrition between 8:30 and 10. It's strange setting up your bike area in a "live" transition area but it seemed to work, and I was thankful that it made for a more leisurely morning timetable for those of us who raced later.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXrKksnHGYFafgPdqdwlF6PzNyJ99PoBe7QKXsRbNDApvy6H7vQ2KxMb2799I5CD-2cwCgNb91xjTh5KqwMl1uVTj_3fvO9pB7O9AWJ0pc0bloq-Fp96amY4JU9Ecw8M6J0-q2bUj43Zc/s1600/Screen+Shot+2017-09-28+at+10.11.36+AM.png" imageanchor="1"><img border="0" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXrKksnHGYFafgPdqdwlF6PzNyJ99PoBe7QKXsRbNDApvy6H7vQ2KxMb2799I5CD-2cwCgNb91xjTh5KqwMl1uVTj_3fvO9pB7O9AWJ0pc0bloq-Fp96amY4JU9Ecw8M6J0-q2bUj43Zc/s400/Screen+Shot+2017-09-28+at+10.11.36+AM.png" width="400" /></a></div>
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<i>Swim start, T1 and T2 are all in different places with water in between! </i></div>
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The day was sunny and mild -- absolutely perfect race conditions!! But waiting to start is rough!! </div>
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The <b>swim</b> looked long...and was long with reports of 1700m. Not that it mattered. Finally, it was time for the F50-54 crew to hit the water. We jumped in the brisk water, each with a hand on the pontoon, and we were off. I did not have a good start. I meant to find a foothold to push off the pontoon and get to the front of those around me but the gun went off so fast. Instead, I started off behind a dense little pack, but soon enough found a way around. It was nice to just get to work and it didn't take long for that cold water to feel really good. I ended up swimming in close proximity to a group of other women, catching drafts and making my way through the pack as I could. Out of 77 starters in my group, my swim was ranked #32, finishing in 0:27:56. Swimming remains my main weakness!!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmSuam7DAh2qngijgbJlk_7BWcZfaU-uI9oL_6DVWK6YZykKEdg6IuyuX_hkU3BIi66qjLMqCzpa8qPzQoBdDS5FNeNBm9tFNEb7d6Neq8ujdkrmmkStYXtLCp7Zc8x1hlMOOIqK9r574/s1600/IMG_5341.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmSuam7DAh2qngijgbJlk_7BWcZfaU-uI9oL_6DVWK6YZykKEdg6IuyuX_hkU3BIi66qjLMqCzpa8qPzQoBdDS5FNeNBm9tFNEb7d6Neq8ujdkrmmkStYXtLCp7Zc8x1hlMOOIqK9r574/s400/IMG_5341.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqw6VDxLYfAZ_Ig-AKiWxYRolFuWmQmb-7baBLEOvHuUaNVbJ0g-jvckmyB6EJXs8jNwSqBymPOTn5mLDeFNxqH8t8-6YMPW39NTHowuO4KnvWlmkimVa_g2tShlKnIO6EODydEdAOx0I/s1600/IMG_5339.jpg" imageanchor="1"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqw6VDxLYfAZ_Ig-AKiWxYRolFuWmQmb-7baBLEOvHuUaNVbJ0g-jvckmyB6EJXs8jNwSqBymPOTn5mLDeFNxqH8t8-6YMPW39NTHowuO4KnvWlmkimVa_g2tShlKnIO6EODydEdAOx0I/s640/IMG_5339.jpg" width="640" /></a></div>
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<i>swim start is half-way up the left of the photo, swim exit at the right. </i></div>
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<i><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwOmkZsQiEmgHMtGWhrJCuywQqgdFVE7wonjQA1Rp91NdS16v6JkgQulZhIcysjg73DxXS1vW8Hi4ZasCmfrhpJgZYN0gkxwEvrGK9iFkaFEtTbPU6vfhy0zPcNzCayyqo97EUCR_9IPs/s1600/Screen+Shot+2017-09-28+at+9.29.48+AM.png" imageanchor="1"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwOmkZsQiEmgHMtGWhrJCuywQqgdFVE7wonjQA1Rp91NdS16v6JkgQulZhIcysjg73DxXS1vW8Hi4ZasCmfrhpJgZYN0gkxwEvrGK9iFkaFEtTbPU6vfhy0zPcNzCayyqo97EUCR_9IPs/s400/Screen+Shot+2017-09-28+at+9.29.48+AM.png" width="400" /></a></i></div>
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<i>the little indention was part of the course, not just me swimming crooked!</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNZ8dxqk2N1rZ-TQZgleJGXKQRnYATtgROVb4jXpMvG5qb1C7DbR3Vltu7V9pVoxEBgj_IH-HMYrlMHcduMETVS_DxlCywTMocE2MNs-gxrQqDxZjzAHa5RfKjFkPNeXynxPHYqjbqTNI/s1600/10_m-100783864-DIGITAL_HIGHRES-2213_018420-11472959.jpg" imageanchor="1"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNZ8dxqk2N1rZ-TQZgleJGXKQRnYATtgROVb4jXpMvG5qb1C7DbR3Vltu7V9pVoxEBgj_IH-HMYrlMHcduMETVS_DxlCywTMocE2MNs-gxrQqDxZjzAHa5RfKjFkPNeXynxPHYqjbqTNI/s640/10_m-100783864-DIGITAL_HIGHRES-2213_018420-11472959.jpg" width="640" /></a></div>
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<i>glamorous swim exit! </i></div>
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It was about a quarter mile run to my bike in T1 (rank #17), but it felt good to run, I passed a few women on the way in, and then it felt even better to be out on the <b>bike</b>! (Side note: we stuffed our swim belongings into our provided and numbered swim bag and then they were transported back to the race finish.) Even though the bike course didn't suit my strengths as a cyclist, I really enjoyed that crazy course! I found it helpful to keep an eye on those ahead of me to see what I could learn - like keep pedaling over speed bumps (I noticed I would get off the saddle and stop pedaling) and a good line to take through upcoming turns. I felt strong and my power was similar first half to second half. I ranked #17; at 1:09:43 I was 4 minutes slower than the fastest bike in my AG. That doesn't sound like much but it was nearly a 6% difference. [<a href="https://connect.garmin.com/modern/activity/1984180464" target="_blank">Garmin data</a>]<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid9Iwaj63HfyEJSy8oCMNjXzF1sCyKkt034FvhKaCVLIpGJsHq1mwl6zFNxFj2SyLcJSYrQhSmlwrTtkM5YgtxirwWpMVs0CLrB5mVB_pXGpA1eWHMti6fiyrFM5FUUAJlVzaztGECDgU/s1600/Screen+Shot+2017-09-28+at+9.09.22+AM.png" imageanchor="1"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid9Iwaj63HfyEJSy8oCMNjXzF1sCyKkt034FvhKaCVLIpGJsHq1mwl6zFNxFj2SyLcJSYrQhSmlwrTtkM5YgtxirwWpMVs0CLrB5mVB_pXGpA1eWHMti6fiyrFM5FUUAJlVzaztGECDgU/s400/Screen+Shot+2017-09-28+at+9.09.22+AM.png" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWNeOLqa-GdHQOWYGry1gyXXtM0wurjPv-JWt9R9-O-jPs2TjbkQ9Qobxe-gB80ALVF_37c4dkuPZqINik8IahKEozNELskRoR72GwDj96fUhsF5kkKROYSrzKj5IxFvlwfwTb_eYUyak/s1600/14_m-100783864-DIGITAL_HIGHRES-2213_025624-11472963.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWNeOLqa-GdHQOWYGry1gyXXtM0wurjPv-JWt9R9-O-jPs2TjbkQ9Qobxe-gB80ALVF_37c4dkuPZqINik8IahKEozNELskRoR72GwDj96fUhsF5kkKROYSrzKj5IxFvlwfwTb_eYUyak/s400/14_m-100783864-DIGITAL_HIGHRES-2213_025624-11472963.jpg" width="266" /></a><br />
<i>shows the fairly narrow bike path that made up much of the course</i></div>
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In T2 I had an issue finding my shoes and spot on the rack and I went to the wrong side. The lesson is I should have taken more time in the morning to get my bearings. My T2 rank was a dismal #44...ugh. I headed out determined to have a mentally strong happy <b>run</b>, which I basically did. (44:50, rank #22). About two miles in a cramp began brewing on my inner left thigh. It's an unusual spot for a cramp but it's where I get them now, and I wonder sometimes if it has anything to do with where my saphenous vein was harvested or is some byproduct of my iliac artery patch, but whatever...it just is. I'm just happy I *can* run after that. Unfortunately the cramp stopped me cold at about 4 miles in. Fortunately, it cycled through and resolved relatively quickly and I was able to finish without further trouble. Mile splits: 7:32, 7:52, 7:32, 7:50 (cramp coming on), 8:30 (cramp), 7:38. The route was two loops back and forth through a park - kind of unusual - but I liked it well enough [<a href="https://connect.garmin.com/modern/activity/1983395347" target="_blank">Garmin data</a>]!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjggfu9JYJCn2uEDglsPm9mkGK4NhTUFAoG-8WL7l2ggnU36iwr63SYJI0tJR8DkaH3Fxkjbuyb9r-hOCox_rin0Rdx4mU9SSaNLuZ21YWQicnC1Ba0JWMRqOn9xgPtgK68E77Iop_lZ7g/s1600/Screen+Shot+2017-09-28+at+9.08.40+AM.png" imageanchor="1"><img border="0" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjggfu9JYJCn2uEDglsPm9mkGK4NhTUFAoG-8WL7l2ggnU36iwr63SYJI0tJR8DkaH3Fxkjbuyb9r-hOCox_rin0Rdx4mU9SSaNLuZ21YWQicnC1Ba0JWMRqOn9xgPtgK68E77Iop_lZ7g/s400/Screen+Shot+2017-09-28+at+9.08.40+AM.png" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFod8GY7NwN2pTaLKwG90hgNzFPR3w-Jf-q0GqCJ-tyOxCQzKiYh2iVOkP5Lw5gLKv-DgLrCLFRronnZtQJRJeJKIxMNEyE_jfvcVA-KFKMlZlzpK9fFExfzSE6DpUh9BpGEhUjq1fnHU/s1600/NAGZ4437.jpg" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFod8GY7NwN2pTaLKwG90hgNzFPR3w-Jf-q0GqCJ-tyOxCQzKiYh2iVOkP5Lw5gLKv-DgLrCLFRronnZtQJRJeJKIxMNEyE_jfvcVA-KFKMlZlzpK9fFExfzSE6DpUh9BpGEhUjq1fnHU/s640/NAGZ4437.jpg" width="355" /></a></div>
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I <b>finished</b> in 2:30:56, in 19th. I'd need to shave a little over 5 minutes to crack the top 10. To win (haha) I'd have to shave 15 minutes as the fastest athlete in my AG, Brigitte Mcmahon from Switzerland, finished in 2:15:32. WOW! [<a href="http://www.triathlon.org/results/result/2017_itu_world_triathlon_grand_final_rotterdam" target="_blank">Full results</a>]<br />
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I'm proud to have finished in the top 25%. And I did so as a single working mom, with limited training time, and an extremely full life with my two boys!<br />
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Rotterdam was an excellent host for the Grand Final. They had an enormous number of staff, volunteers, and marshals that pulled of a packed three-day race extravaganza with multiple courses. It felt like a proper Grand Final!! The signage, the vibe, the race venue -- all very top-notch.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnQCRtaure6l4jsNur8laWd6gaIko3tIFbJj7raopbSXgSRbjyuLl2dXQduDZ-U8gS028-bMsqM9wUILpvjot3WXeWqKBEDgPwa77PlGu9lN4qffCK2JsItst_8YMQK9xsVp1SAqSlA_A/s1600/IMG_5342.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnQCRtaure6l4jsNur8laWd6gaIko3tIFbJj7raopbSXgSRbjyuLl2dXQduDZ-U8gS028-bMsqM9wUILpvjot3WXeWqKBEDgPwa77PlGu9lN4qffCK2JsItst_8YMQK9xsVp1SAqSlA_A/s400/IMG_5342.jpg" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixJoDmcozgeAXJHPKOwm8Lv5bRLHmehewUbjhp0_J5LaRMVVk3AfE25D4JS057vGewUY-patohgQVtDyqZy8YVlNBftB1ATlHv_lj2vZYJIMno_QtnTPrXGpgxoNIKBAnUNkgsm3kEwvo/s1600/IMG_5351.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixJoDmcozgeAXJHPKOwm8Lv5bRLHmehewUbjhp0_J5LaRMVVk3AfE25D4JS057vGewUY-patohgQVtDyqZy8YVlNBftB1ATlHv_lj2vZYJIMno_QtnTPrXGpgxoNIKBAnUNkgsm3kEwvo/s400/IMG_5351.jpg" width="300" /></a></div>
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Following my race, after I'd collected the bike and was walking back to the hotel, Summer spotted me and I chatted with her and with her parents for a while. I doubt anyone guessed that the unassuming tourist pedaling the hotel commuter bike had just finished 9th in the world the day before!!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBVnfkySjQBsE8SCrd8gaFSlRPfvkk-4Eru2AvUsgSLzUDqj3f9ALUskjpEEY62w4zoIhDw7CdaSYVHOTc9rtngIuE5seN39oiLI0lp7lN1ORbAAudOX7WjZ5jRyHEEJpSauKEQXpXau0/s1600/IMG_2845.jpg" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBVnfkySjQBsE8SCrd8gaFSlRPfvkk-4Eru2AvUsgSLzUDqj3f9ALUskjpEEY62w4zoIhDw7CdaSYVHOTc9rtngIuE5seN39oiLI0lp7lN1ORbAAudOX7WjZ5jRyHEEJpSauKEQXpXau0/s640/IMG_2845.jpg" width="480" /></a></div>
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With Summer!</div>
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Following the Olympic distance race was the age group Sprint (draft-legal) race. I caught some of the bike action from the hotel window.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo-JBL5fQ4s3LMJV3Z5X2oCdzP-Cu4fbEDr2zQERnEIckz4d9xfjoNnjN7fMiLr1j8qO0ki8Sb0HNZSV-0aA0w0zyu_DfWSYGy7ZxM7jHlXg9Bus-8rrqE_StspFE3DdfOFjS7yFnTjnM/s1600/IMG_5347.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo-JBL5fQ4s3LMJV3Z5X2oCdzP-Cu4fbEDr2zQERnEIckz4d9xfjoNnjN7fMiLr1j8qO0ki8Sb0HNZSV-0aA0w0zyu_DfWSYGy7ZxM7jHlXg9Bus-8rrqE_StspFE3DdfOFjS7yFnTjnM/s400/IMG_5347.jpg" width="400" /></a></div>
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On <b>Monday</b>, I slept in! Then we went back to the park for lunch (De Ballentent) and to the Euromast to take in the 360 degree view of Rotterdam. After that, it was a harbor tour with Spido, which showed how busy this inland port city really is with container ships, container yards, and cranes everywhere!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsJBA332698CFejcFUWbE6XvoNLTbTlAfvw9abNYehXdw0vJmLpemTDgjplfqrOI_WCf-nnBoab1azDww0rnH9sCq45q8Sic4M1TpBa6d-xz7orOMkfQnsUgQNXFF8S7xeYGGNqq01d10/s1600/IMG_5363.JPG" imageanchor="1"><img border="0" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsJBA332698CFejcFUWbE6XvoNLTbTlAfvw9abNYehXdw0vJmLpemTDgjplfqrOI_WCf-nnBoab1azDww0rnH9sCq45q8Sic4M1TpBa6d-xz7orOMkfQnsUgQNXFF8S7xeYGGNqq01d10/s640/IMG_5363.JPG" width="640" /></a></div>
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Near the park we watched the race venue slowly being disassembled and spotted a large pile of race posters lying on the sidewalk that had been there all day. We asked about them and well...this is perhaps my favorite race souvenir ever!!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigfcUQFVipnfP-6aeGclNNM9krT_P3HX2rYFMtJNQ5l3B12aViQATecBOoCIT_kWDKQSoqvm3TMDsGouyFDllvT0AM7DES0nCRrH9CJZttZK8rqFk0drnfiW93g-Io2jOuA584ce0JZGQ/s1600/IMG_5471.JPG" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigfcUQFVipnfP-6aeGclNNM9krT_P3HX2rYFMtJNQ5l3B12aViQATecBOoCIT_kWDKQSoqvm3TMDsGouyFDllvT0AM7DES0nCRrH9CJZttZK8rqFk0drnfiW93g-Io2jOuA584ce0JZGQ/s400/IMG_5471.JPG" width="400" /></a></div>
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<b>Tuesday</b> was the last full day in Rotterdam. We rode hotel bikes to the zoo, along the incredible network of bike paths in the city! It took us past Central Station (train) where I saw a jaw-dropping number of bikes parked.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheZ1Iz75Jpr3cNE4Itwig2EHq45wCyVbvwZeo_2A485SVGOpb9m4RBfcY3M2ZNXYmZDn5ZfqrZP9PzQxWnctucsLdXcyOIsGDRCqhiBz55nou5npTbEoEvSLLrwsYp45_lTaCnJq15tEY/s1600/IMG_5373.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheZ1Iz75Jpr3cNE4Itwig2EHq45wCyVbvwZeo_2A485SVGOpb9m4RBfcY3M2ZNXYmZDn5ZfqrZP9PzQxWnctucsLdXcyOIsGDRCqhiBz55nou5npTbEoEvSLLrwsYp45_lTaCnJq15tEY/s400/IMG_5373.jpg" width="400" /></a></div>
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<i>So, so many bikes everywhere. </i></div>
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I could not get over the bike path system, complete with scaled down traffic lights. It made me think back to childhood when we would draw road systems on the driveway in chalk and ride our bikes through them, wishing it was the larger world! This is what every city should be. Everyone rides bikes - no matter the weather.<br />
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The zoo was fantastic! You could get much closer to the animals and interact in ways you would not experience in the US. Two of my favorite exhibits were the prairie dogs and the giraffes. We walked right into the prairie dog area and played with them!! (There was an electrified cattle guard type gate that kept them contained but allowed us to walk in and out. We did notice one 'escapee' just outside.) In the giraffe area, we stood in an elevated area, at the level of their heads, and they could come right up to us, close enough to easily touch.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7FX5C39tGvjq_otvmyla2BA9kNgH31hxFZWTihCC_dvuZhLqDX-J5btIKjb2l-EboLzcvclsIBnkPNoKrY_t8NmRDwfR9JexquS1t0ZFW8QA5C4zhvR0xHwWWDeCAOlK7an6tOiG-_Rk/s1600/IMG_5382.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7FX5C39tGvjq_otvmyla2BA9kNgH31hxFZWTihCC_dvuZhLqDX-J5btIKjb2l-EboLzcvclsIBnkPNoKrY_t8NmRDwfR9JexquS1t0ZFW8QA5C4zhvR0xHwWWDeCAOlK7an6tOiG-_Rk/s400/IMG_5382.jpg" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5IDFn_nWpzZVwIyCvZF6_UNBU43twYRVCmKLNP6QoOtTZT4U8JIlrjl6r-8OawZqzCK08kcsMum7NnE5VSrbbzWeq32tAc7gQMYo_pnNhIaGfHPIUgY-F7ZguxSdXDs92SezFDcdWyIw/s1600/IMG_5384.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5IDFn_nWpzZVwIyCvZF6_UNBU43twYRVCmKLNP6QoOtTZT4U8JIlrjl6r-8OawZqzCK08kcsMum7NnE5VSrbbzWeq32tAc7gQMYo_pnNhIaGfHPIUgY-F7ZguxSdXDs92SezFDcdWyIw/s400/IMG_5384.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje4BoXQWnFapUFpIWe9b58cSA6goAFiC9qffm8MWFsBZTKCtm2qKMahKdqnwiNimpHrTGrH3c5PJBmFn4qVbxNF1-2XP9RTQos8Y1d0iWKGBlLiS7EB96rZqmHi6ccDISm6zm5x0PbgrY/s1600/IMG_5394.jpg" imageanchor="1"><img border="0" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje4BoXQWnFapUFpIWe9b58cSA6goAFiC9qffm8MWFsBZTKCtm2qKMahKdqnwiNimpHrTGrH3c5PJBmFn4qVbxNF1-2XP9RTQos8Y1d0iWKGBlLiS7EB96rZqmHi6ccDISm6zm5x0PbgrY/s640/IMG_5394.jpg" width="640" /></a></div>
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<i>panorama -- that ledge is straight across, and the giraffes would put their heads over the ledge and it was open to us -- no glass! </i></div>
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The Netherlands clearly relies on the ability of people to behave and not do stupid things much more so than here in the US. Plenty of the bike paths along the water had no guard rails. We saw very few police; they didn't seem so necessary! I truly fell in love with the city. (Oh...and pretty much everyone speaks English and every restaurant offered a menu in English.) I enjoyed the bountiful salmon, cheese, and bread.<br />
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That marks the end of my report! HUGE huge thanks go to the best-ever sherpa, the champion sherpa among sherpas, Bryan, and <a href="http://www.solarconnexion.com/" target="_blank">Solar Connexion</a>, who makes my racing possible. I could not do this without him.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9K9omJnA9hVNjaRgQrhQS_q8I-9AZanebffLYblE3U0eAxnSQEskMPfjfDuW6zgLCgV6f98d5NeV_vTLRCPrYy8Au32sPlN0erWpZlXLWOu5tMkrj8HtYx1Rh1tqeenQiM120GNwEHB8/s1600/IMG_5344.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9K9omJnA9hVNjaRgQrhQS_q8I-9AZanebffLYblE3U0eAxnSQEskMPfjfDuW6zgLCgV6f98d5NeV_vTLRCPrYy8Au32sPlN0erWpZlXLWOu5tMkrj8HtYx1Rh1tqeenQiM120GNwEHB8/s400/IMG_5344.jpg" width="300" /></a></div>
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Thank you to <a href="https://www.oneononeendurance.com/" target="_blank">Coach Jim of One on One Endurance</a> for preparing me to race my best in ways that work with my life and make it fun, year, after year. </div>
Cort the Sporthttp://www.blogger.com/profile/10944563723254134678noreply@blogger.com