Race Results: October 2016

October 1-2

Erin D ran a local 5K in 22:02 (PR) for 7th OA, 2nd female and 1st AG.


Kaitlyn H ran the Hot Chocolate 15K in 1:41:18.

Russ K ran the Hot Chocolate 15K in 1:41:18.


Rachel T ran the San Jose Rock n’ Roll Half Marathon.

October 8-9

Catherine W ran the Chicago Marathon in 4:08.

Kelli R ran the Portland Marathon in 3:54 (8′ PR).

Lauren K raced Ironman Louisville in 12:46:03 – first-time Ironman!


October 15-16

Dawn R ran the Craft Classic 13.1 in 2:42.

Dylan L ran the Bay State Marathon in 3:58.

October 22-23

Kaitlin D ran the S.C.A.R.E. 5K in 25:17 (9′ PR) for 1st AG/4th OA.


Melissa R completed the Ragnar Hill Country Relay.


Catherine W ran the Grace Race 5K in 26:30 for 3rd OA female.

October 29-30

Emma G ran the Eerie Erie 5K in 26:40 (1′ PR).

Russ K ran the Eerie Erie 5K in 26:40.

Coach Katie ran the Eerie Erie 5K in 26:40

Teri W ran the Eerie Erie 5K in 38:00.

Sarah L ran the Eerie Erie 10K in 48:08 (3′ PR) for 4th AG & 11th OA.


Karin O ran the Captian Jack’s Treasure Run 8K in 48:51.


Teri W ran the Kooky-Spooky 10K in 1:06 for 2nd AG.

Melissa R ran the Houston Half Marathon in 2:24.

Coach Heather ran the Marine Corps Marathon in 4:12.


Race Results: September 2016

September 3-4:

Stephanie S raced the Bonney Lake Olympic Triathlon in 2:31 for 2nd AG & 12th OA.


September 10-11:

Sarah L ran 24 miles in 3 legs with her team at the Flaming Foliage Relay & was 2nd female for a timed segment of the relay.


Dylan N ran the Parks Half Marathon.

Ann M raced the Best in the West 70.3 in 6:40.

Teri W raced the Breckenridge Trail 5K in 42:59.

Chuck W raced the Breckenridge Trail 5K in 56:47.

Monica C won her age group at the 2 mile Shark Swim.

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September 17-18:

Melissa R raced the Woodforest Charity Run 5K in 27:54 for 3rd AG.


Emma G raced the Littlefoot Sprint Triathlon in 1:24 including a 28:23 5K.


Lauren K swam 1:29 at the Upstate Splash OWS.

Rosalyn S was 3rd female at the Dewey Aquabike.

Ann M raced the Constantly Boring 8K in 43:06 (PR) for 1st AG.

Russ K raced the Harvest Moon Aquabike in 4:31 for 4th AG.


Sarah L completed the Denver 5K Kidney Walk in honor of her sister.

Karin O raced the Atlantic City 70.3 in 6:57, a 20+ minute bike PR & overall PR.


September 24-25:

Ann M paced a friend to a 10K PR at the Best Dam Run in 1:04.

Jen B ran the Beef-a-Rama Rump Roast Run 5K in 29:06 for 5th AG.

Sarah L raced the Oktoberfest Sprint Triathlon in 1:19 in 2nd AG with a PR 23:21 5K.

At the Golden Gallop 5K Russ K ran 25:30, Emma G ran 27:35 (PR) & Kaitlyn H ran 32:07.

Stephanie S ran 2:09 at the Race For A Soldier Half Marathon.

Meghan M raced the Kerrville 70.3 in 6:55.


On Recovery

Recovery is key to improving performance. Adaptation to training stress does not occur during training sessions, but rather, in the rest and recovery that follows those sessions. If you do not rest, your body does not adapt, therefore you do not improve. The number one goal of recovery is to create a sustainable, specific & consistent training load over time. So what are the tools for recovery? Let’s make a list.

#1 Sleep. 7-8 hours a night should be a regular occurrence. All of us have those days where we have to get up extra early here and there, but chronic undersleeping will have a detrimental impact on your training and racing. If you are groggy all afternoon and lay awake in bed at night, unable to fall asleep, that’s a big sign that stress is too high. If this happens repeatedly, that is a red flag from your body that there needs to be significant change.

#2 Meditation. Most of us with full-time jobs are unable to crawl under our desks for a nap in the afternoon but taking 10-15 minutes out of your day to create silence and space in your brain can be as rejuvenating as a nap. I used to think that people that meditated were hippies that ate acorns and didn’t wear shoes but I’ve reluctantly found that even a few minutes of pause can help me reset.

#3 Fueling. Before, during AND after sessions. This is your job as an athlete, fueling properly is not merely a “good idea” but is part of the puzzle of creating a sustainable training load.  By fueling properly, you are giving your body the tools it needs to repair and prepare for the next session.

#4 Respecting true easy. Part of the reason that I place so much focus on heart rate training as a coach is because it is one of the best tools we have to learn what true easy feels like. Going too hard on a recovery day will not allow you to go hard enough on a hard day.  Removing the focus from pace/speed/distance on these active recovery sessions often helps athletes dial into true easy.

#5 Complete rest. A mistake I see often is that when athletes see a complete rest day on their schedules, they immediately fill up the day with a coffee date, a lunch date, a dinner date, a shopping date, a trip to Costco, an oil change, a “light hike,” etc.  Allow your rest days to be as restful as possible so your body can absorb the hard training sessions you did in the days preceding.  Sitting on your butt all day is just as important to training load as a hard workout!

#6 Body work: this includes heat, self massage, compression, recovery boots, etc.  Self massage with a foam roller or SuperNova can be far better on a tight muscle than stretching.  If you stretch a tight/knotted muscle, oftentimes you aren’t stretching the muscle at all but rather the tissue around the muscle.  Use tools/spouse to roll/dig into muscles instead.

As you preview your training each week, take time to plan each day. What are the things you want to accomplish?  What is important to you?  We make time and space for the things that matter.  If training is one of those things, then it needs to encompass all the aspects of it, not just the minutes spent sitting on the bike seat. And do it for you. Your miles, your hard work, your getting up early and spending less time on instagram and more time foam rolling, it’s not for your coach.  It’s never for your coach, or your spouse, or your friends, or for anyone else other than YOU.  You complete your training sessions for YOU, you work hard, you watch power and cadence and pace and speed and you get in the pool when it’s 4 degrees out because you have goals that you are chasing.  And you do it because you’ve decided at some point along the way that you want to be better at this sport. It looks different to every athlete but the desire is the same: we want to be stronger, smarter, faster, healthier, and maybe only a teeny tiny bit of beating that jerk who brags in the pool all the time about his PRs. Become an active participant in your training, ask questions, be curious, recognize and acknowledge how your body reacts and changes and flows, learn about what you, as an individual, need to be consistent and successful.  And respect the rest day!

Ironman Coeur d’Alene: Athlete Race Recap

Ironman Coeur d’Alene: all of the stars aligned; apparently the fourth time is the charm!  Yes, I put in a ton of hard work this and had amazing coaching, but in a race this long, a little luck is needed as well.  This race is bundled with a lot of emotion for me.  I was going through a tough divorce the first time I attempted it, my brother passed away suddenly a month before the second time I attempted it and the third time simply wasn’t my day (which by the way happens a lot during a 140.6 mile race – but that didn’t really make me feel better at the time).


After that third DNF I decided to take a break from Coeur D’Alene.  I finished Ironman Arizona in 2014 and Ironman Boulder in 2015 before deciding to race here again. I had unfinished business.  I know attempting a race as a grudge match is not always a very healthy thing to do, but honestly, that’s what it was.  I needed to prove to myself that I was strong enough to conquer the course and try to finally let go of all of the negativity associated with it.


Swim:  1:22 (5 minute PR).  With some minor injuries this season, I had done a lot of swimming – more than ever – and I was very comfortable in the water. There was a little chop – especially on the second loop – but after the New Orleans 70.3 earlier this spring, it didn’t bother me much.  It was a bit combative in spots, but nothing that derailed me.  I felt strong and was happy with my time getting out of the water.


Bike: 8:03 (personal worst for an IM).  I’ve been dealing with some back and hip pain on the bike this season and the bike leg is also where I’ve ended this race three times previously.  My hip pain definitely showed up here and there, but nothing that kept me from moving – and no stomach issues which is a first and a huge success!  However, on the second loop I had a bike mechanical that kept me on the side of the road for over thirty minutes.  My chain dropped and then got stuck against my frame.  I had a moment of panic since that same incident caused a teammate to DNF the 70.3 back in June.  But a mechanic finally came by and was able to get me up and running again.  I saw both Russ and Katie at various points during the bike leg and managed a little wave.  When I saw Katie for the second time on the bike I wasn’t as chipper, but I was focused and pushing to try to make up some of the ground that I lost.


The course is pretty challenging with 5207 feet of elevation gain.  The addition of a 30+ mph headwind on the way out for the second loop did not help!  There were definitely some choice words flowing out of my mouth.  Of course Mother Nature also turned up the heat to the low 90s which really tested everyone.  I’ve never seen so many people walking their bikes during an ironman!  Luckily I was able to push through with the help of lots of ice down my kit at aid stations and a nutrition plan that worked really well for me.  My time was slow with the mechanical, not to mention the heat and wind eroding my energy a bit, but as I finished those 112 miles there was a joy that completely erased all of the negatives.


Run:  5:34 (49 minute PR) Going into this race, my longest run was less than 11 miles due to the ups and downs of my body, but the goal was to get to the start line as pain-free as possible.  This required sacrificing some run training for some SMART training!  The run at IMCdA is an out-and-back loop that we ran three times.  I decided I really wanted to at least run the first loop.  Katie, of course, thought I could run the whole thing and thought my idea of ended up doing 1/1 run/walk intervals was ridiculous – ironmans are supposed to hurt, just run!  But in my head, I was less confident.  Of course, she was right.


I started out and was, as usual, amazed that my legs would run after the swim and the bike.  The crowd support, the support of my friends and my dad and just the fact that I was off that bike helped fuel my determination.  I saw Katie going out and Russ coming back, both were also huge motivators.  I walked through the aid stations but other than that I ran the entire first loop.  My stomach started to rebel a little bit which meant I walked a little bit more on the second and third loops.  I kept running as much as I could and kept drinking the coke, the chicken broth, whatever I could to keep liquid and calories going in.  And yes, I had pickles in my special needs along with ginger ale which both tasted amazing – definitely keepers!


The finish line in CDA is fantastic.  It’s a nice long downhill with wonderful crowds cheering you on.  And the feeling of finishing an ironman is just amazing.  And this one was especially sweet considering my DNF history with this race.  My name is Kaitlyn and I am an ironman!


15:27 (28 minute PR)

Race Results: August 2016

August 6-7:

Melissa B raced Ironman Boulder in 15:52.


Lauren K raced the Lake Logan Olympic Triathlon in 2:44 (PR) for 2nd AG.


August 13-14:

Meghan M raced the Nashville Urban 5K in 25:38.


Hope H raced the Leadville Trail 10K in 1:20:46.

August 20-21:

Kaitlyn H raced Ironman Coeur d’Alene in 15:27:37 (30+ minute PR!)

Coach Katie raced Ironman Coeur d’Alene in 13:28.


August 27-28:

Sarah L raced the Boulder Sunset Olympic Triathlon in 2:55 for 5th AG.


Ann M completed Hood to Coast with her relay team.


Monica C swam 28:37 at Rev3 OOB (1st Relay Team).


Coeur d’Alene 70.3: Athlete Race Recap II

Saturday was filled with pre-race training sessions. We all met at the Pro Bike Express trailer for a short bike ride that took us out on the beginning of the bike course. Next up was a quick run through the neighborhood. Finally, we made our way to the lake to wriggle into our wetsuits and test out the water. Not as cold as I had anticipated. I was glad we took the time to get in the water as it made any concern about water temperature on race morning evaporate.


After lunch, everyone headed their separate ways until race morning. At this point, my parents had arrived and so we went back to the hotel to pick them up and then headed out to survey the bike course. Again, glad I did this to get a feel for how hilly the course is. I find it is always better to eliminate the fear of the unknown. The rest of the day was uneventful….just rest, dinner and then off to bed early.


My race plan said to go hard the first 400 yards or so, and I did my best, but honestly at the beginning of the swim I am just looking not get kicked in the head. I eventually got a steady pace going started searching for some feet. Not much luck there for most of the swim but I was happy to find clear water most of the time. The course was a straightforward rectangle so that made sighting easy until the first turn. Now facing directly into the rising sun, it took me a couple tries to find the next buoy. Once I spotted it, I determined I could just follow the splashing of those in front of me and not worry too much. At the next turn, heading back into shore, I had trouble keeping an eye on those buoys and I think I drifted off course a little, but eventually I was seeing the bottom and headed out of the water.



So beautiful! So many climbs! The first out-and-back of the bike course was relatively flat and fast, but chilly as it was quite shady. I had debated about how much to wear on the bike and ultimately heeded coach Katie’s advice that if I was cold I wasn’t working hard enough and just went out in my tri kit. Definitely made me work harder to get warmed up in the first 15 miles. Once we rolled through town again the course headed out onto the highway and up! So glad I stuck to the tri kit as it was sunny and warm out there. Goals for the bike were to go strong and keep heart rate up and eat all the calories. Definitely got in all my calories and hydration and met the HR goals for the first 45 miles. In the last 15, the goal was to increase effort, and I did, but not quite as high as planned. Overall, I feel great about my effort and time especially given the amount of climbing (2400 ft).


What a fantastic run course. The spectator support is amazing. And this was the first race I have done where your name is printed on your race bib. This is awesome because as you run by, people cheering actually say your name. Feels like you have a huge cheering section during the whole race. It was also fun to hear, “Go Team Amazing Day!” a couple of times as well. The fun of racing with team gear!


As far as my run, it definitely hurt….but in a good way. I originally wrote HR goals in my race plan, but coach Katie scrapped that and told me to take HR off my Garmin as it would just stress me out. And, she felt I could run sub 10:00/miles for the whole thing which surprised me as I didn’t know if I really had that in me but I was excited to find out. The race plan was to negative split the whole thing by basically dropping pace by :15/mile every 3 miles. Right off the bat I started out too fast and had to fight the whole time to bring pace down. Who would think that it would be so hard to slow down during hour 5 of a race!?! I struggled a bit the whole time with uncertainty about how much to eat and drink and probably lost too much time at aid stations. But every time I looked at my watch during miles 3-10 I was executing the plan. I think it helped that I was constantly on the the lookout for Katie as I was convinced she’d tell me to push harder. When I finally saw her in the last three miles, she said something along the lines of, “You look great. Drink some Coke. Go hard!” And I did. Coming into the final stretch into town towards the finish line was awesome. Seeing family and teammates cheering along the streets lined with people made for an exciting finish to a beautiful race.


Leading up to this race has been a very exciting time for me. I have only raced one other 70.3 and that was back in 2012. This was my first Ironman branded event. And my first season training with Katie (or anyone for that matter) and being part of Team Amazing Day. When I started in November. I wasn’t sure if it would be a one season, or even one race thing. But now, after this race, and this experience with a coach and a team, I’m definitely in it for awhile and I’m excited to see what’s next!


Race Results: July 2016

Independence Day racing (July 4):

Russ K & Kaitlyn H raced the Superior Mile & Avery 4K.


Erin D paced a friend to a 10K PR at the Revolutionary 10K.

Monica C ran a local 4.8 miler.

July 9-10:

Lauren K raced the Clemson Sprint Triathlon in 1:21:05 for 2nd AG.


Rosalyn S raced the Rev3 Williamsburg Olympic Aquabike in 2:07 (6′ swim PR!)

Meaghan W raced the Rev3 Williamsburg 70.3 in 5:50 (2nd 70.3 PR in 3 weeks).

July 16-17:

Kaitlyn H swam 1:33 at the Carter Lake Crossing 5K Open Water Swim.

Russ K swam 1:41 at the Carter Lake Crossing 5K Open Water Swim.

Meghan M took 1st in her division at a local Olympic Triathlon in 2:34:13.

Melissa R completed the Katy Flatland Century in 6:14.

Karin O completed the Ragnar Relay NW Passage.


July 23-24:

Stephanie S ran 14:20 for a 2 mile APFT.

Nikole V ran 30:53 at the Shoes & Brews 5K.

Emma G finished the 2-day Courage Classic ride in Copper, CO.

Chuck W raced the Tri Boulder Sprint Triathlon & placed 2nd AG, qualifying for USAT Age Group Nationals.


At Ironman Lake Placid, Chris P finished in 12:50 (PR) & Jay M became a first-time ironman finisher.


July 30-31:

Ann B raced the Hoot Lake Sprint Triathlon & placed 2nd AG & 6th OA.

Emma G raced the Black Hawk Trail 10K in 1:28:43.