Well I always love the adventures Wildflower has in store for us! This is my 3rd time at Wildflower, I raced in 2011 brutal & fun and 2012 (which I DNF'd) bummer. Both previous times we had a RV a really big one with TV's and microwaves...... Roughing it?! This time 2014 we legit camped. My hubby doesn't camp so we had to borrow everything thing you need to survive outside - thanks Ish and Steve! Wow lots of equipment for a family with 2 kiddos! I set up camp a day early so when they came in everything was all set to go! The weather was hot so we didn't need to be super bundled up. Ice was the only issue. Trying to keep food cool in 90 degree heat was a challenge. Thank goodness for the delivery truck passing thru camp every night just in time for happy hour.

Tribe - Of Long Beach was represented well. We had such a fun group of vets and newbies! The entertainment was endless from deer rading the campsite, RV breakdowns, to naked Cal Poly kids running around. Wildflower is for sure an event you don't want to miss!

Friday was hot, mid 90s at packet pickup. I had to walk around with an ice bag on my head to stay cool. I felt a little wounded from the heat and I normally like the hot weather!! We set up bikes the day before the race which was around 1pm and I was super worried about returning to my bike with a popped tire due to the heat. I heard about 10 folks had blown tires race morning. For the Olympic race on Sunday they recommended 95psi for tires to avoid the pop! It's a little unsettling leaving your stuff out over night and only coming back to it when your transitioning during the race. That's when I decided that I would walk back down the big hill in the morning to check on my gear. My race start time wasn't till 9:20am, so I thought I had some time before hand. And a good thing I did, all my solid nutrition in my bento box was melted. Opps- should have brought it down in the morning. The salt tabs were smushed in with my dates and honey stinger chews. I managed to seperate some of it and added a couple more chews. I did bring my OSMO liquid NUTRITION down and filled my water bottles with ice first, that was a nice treat on the bike.

Race morning was great waking up with teammates around a fire, drinking coffee and chatting about the sufferfest we were about to embark on! We had to catch a shuttle to take us about 3 miles to swim start. Since we haven't had any rain this past year, Lake San Antionio was more like a desert than a body of water! It was super sad to see, we actually even ran in the lake for about a mile.

The swim ramp we had to transition on this year was so steep! Wow you had to be there to really understand it. The water was swamp like and I heard it had some creatures that stick to you wondering around! Yuck! The sun was blazing, the the wait time was brutal. Last shuttle to leave camp area was 7:30am, so that's the one Adri, Kira and I had to take. My other tri chick buddies racing - we all started over a good hour after the pro's! The one good thing about the spacing of the 14+ waves was that we weren't really swimming over each other!

After the 1.2 mile swim, which was pretty fast for me at 27:17 since I haven't been swimming as much as I should (new tattoo excuses:)) there was a 2.2 mile run to your bike. At first I was bummed, but after they said that means you run less off your bike, I was extremely happy! I really don't like running that much....yet! Work in progress (Chris Plante is helping me) Natural Running Network!

The trail run was solid with some small rollers and then a steep ramp climb to the bikes which we normally run up out of the swim in the traditional WF. I was stoked to pass a buddy BroMan on the short run, he is a runner and when I ran by him I slapped him on the butt. We had a little side bet going, he started 10mins ahead of me so at this point I knew I had a good lead. Into transition we go, I have been rocking my transitions lately and was excited to have the fastest combine T1a and T1b in my age group. Always keep moving! Rest when your dead my best friend Jam would say!

The bike course at wildflower is alway character building. I normally love climbing, but just didn't have the mojo that day. My bike was all fixed after a derailer issue a week ago - Pro Bike Supply in Newport Beach dialed it all in so a mechanical issue would not be my excuse to quit! 😁

At mile 40 I hit the wall - haven't really felt it like that before. My legs just burned so bad I had to get off my bike for a short period to walk it off. It felt like I was in a 20min wall sit in one of my Bootcamp class's at the Belmont Athletic Club and couldn't get out of it. Nasty Grade was mile 41 thru 43 and that son of a gun hill breaks you! This is my 3rd time up it and I think it got harder or I just got weaker! It seemed never ending and all I wanted to do it coast down hill. That is one benefit to climbing, you get to descend!

My bike split seemed to get slower as I got closer to the end. Its weird when you tell your body your almost done so push hard through it and for some reason it wants to so the opposite.

Well I made it in and off my bike. My legs were jello, I felt like collapsing. Racked my bike, threw on my shoes and walked out of T2. My husband was there to give me mustard a special trick I learned from my buddy Migs to help prevent cramping. At the time I'm not sure if it helped at all, I just wanted something to take so mentally I could convince myself that it would make me stronger. And it didn't. A little cold I was battling was creeping up on me. I felt dizzy from dehydration and the heat. I walked the first 6 miles of the run which was the longest stretch ever. It was worst than my ironamn shuffle in Cabo a year ago.

By mile 7 I saw my husband again and my friend Yo, the trail was flat and there were some trees, that combination helped me run a little bit. I really wanted to get it over as quick as possible. I was also a little afraid of seeing BroMan run up behind me and slap me on the butt to win the bet!

That didn't happen! 😄. The run through the camp grounds is electric no matter how crappy you feel. The energy of all those cheering and beer bonging is awesome! The pit section of the run was eliminated this year due to course change which was an awesome change! At mile 12 you start to run down lynch rd and I mean down - like there is no flat part! Awesome your booking it, but Heart rate does start to creep up, my hubby ran this with me. . Around the last bin you see the stands and hear the cheers - so close .... No walking down the final stretch!

6:10.29 not my best time at WF but for sure the most grueling efforts. It was nice to be helped into the med tent at the end to get an IV and an ice bath to cool down and hydrate up. Saw some teammates in there having the same issues with dehydration, which was expected when the tempetures hit the 100s that day. The best part was the sprite my husband brought me, it tasted like your favorite candy bar after 40 days of no sugar! Time to recover!

The race was over, what's next? A climb back to camp up a dirt hill with your bike or an hour wait for a shuttle to take you up the hill. Nada, before you grab a beer or glass of wine and hangout by the stage. Bands play and all the athletes lounge around swapping stories and cheers to finishing the one and only!

Saturday night is always a loud fun debacle! I feel bad for those Olympic distances racers trying to get a little a sleep before there race on Sunday. That's why I did the Long Distance one, can't miss the party!

Sunday is either a rush to get out before the roads close or for my family this year a mellow morning. We stayed to watch the Olymic Tri. It's full of fast college kids and newbies getting started. Such a fun group to watch.

I had fun again at Wildflower this year! Every year is a little different and a little special in its own way. And I always leave excited for next year even though while racing I was doubting my sanity! Till 2015 - thanks WF for the epic adventure!

Rep'ing Team Betty Designs

Fuled by Osmo Nutrition

Bullet Point Blogger   
10/16/2013

How to stay motivated when injured?! 

-Don't think about what you can't do but about what you can do!
I can walk hands-free thanks to the iWalk-free.  I can carry things and can lift weights.

-Be humbled by the limitations an injury can create.  
So when you are injury-free you have more respect and admiration for your body!

-Figure out how to improve on your weaknesses!  
You know you never want to take time to improve on your weaknesses because it's so difficult to do, but in the end you'll come out stronger.

-Stay relaxed and take one day at a time.  
Don't look too far in the future about how long it takes to recover, think about each day as a small step of progress towards your end goal! 

-Embrace change!
What you are used to doing you can always go back to after.  Be excited to try something new, something your normal schedule has prevented you from doing.  You need to accept change in order to grow.  

-Surround yourself by inspiring people.
Look around for other motivated individuals their motivation can rub off on you.

-Eat clean.
The donut may taste good now but later it's going to make you feel crappy. Immediate satisfaction will not last, healthy foods make you feel better in the long run, trust me its worth it.  You like a challenge.... embrace the challenge to fuel your body with healthy foods.  Diets are always a challenge and tend to never last... make this change a lifestyle adjustment.  Healthy foods also help repair the insides, help aid in the healing process and reduce inflammation.

-Plan a Comeback!
Create a recovery schedule and post recovery training plan to keep you focused.  Make sure the plan is not too aggressive, you don't want to prolong the comeback. Be patience, but excited to return to normal activity.  Schedule an event that you will be healthy for and set some personal goals for it.

-Retail Therapy.
Nothing wrong with buying a new workout item to keep you smiling! 

Good Luck! 

LIVE FIT.LOVE FIT. BE FIT & HEALTHY

RECOVERY I cant stress it more!!!!!!

So many people including myself once, feel that if we are not working out we are getting out of shape!  If we are not working out at a high intensity we are not getting stronger!! WRONG!!!!  Your body needs to rebuild after you broke it down!  Take time to heal those battle wounds, rest those joints, rebuild muscle tissue and refuel for the next session! 


Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.  
From About.com

1. Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.
   
   
2. Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
   
   
3. Stretch and USE Compression. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.
   
   
4. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
   
   
5. Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
   
   
6. Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.
   
   
7. Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
   
   
   
8. Get High Quality Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.Avoid 
9. Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.
10. Use Visualization, Imagery and Meditation. Adding a mental practice to your workout routine can be a huge benefit for any athlete. Spending time practicing mental rehearsal or following a mindfulness meditation program can help process a calm, clear attitude and reduce anxiety and reactivity. Getting familiar with how your mind works, how thoughts can bounce around, and how you don't need to attach to any of them, is a wonderful way for an athlete to recover both mentally and physically. Additionally, practicing positive self-talk can help change the ongoing dialogue in your head. Consider using both types of mental practice during your recovery days.

• Listen to Your Body for a Faster Recovery - The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self talk ("I can't be tired, I didn't run my best yesterday" or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.").
  

"Persistence is far more important than perfection."

First official ironman in the books and I don't know how I actually feel about it. It hurt and was exciting at times. I finished an hour slower than my goal. I never imagined not being able to bend my knees when I ran off the bike. At the finish line 5 IV's were injected in me due to extreme dehydration, but you wouldn't think it looking at my finish photo!! Reminder do not drink liquids you have not trained with during a race!! Yes Gatorade is not my electrolyte of choice, pedalyte or Osmo is! And in Mexico they didn't have either on the run course, duh Erin!!! Wow! Water didn't sound yummy so I kept drinking Gatorade and Pepsi. Yep the carbonation felt like heaven in my mouth.   Puking while running is not sexy, but I managed to smile through it.

The swim was a long 2.7miles and being a swimmer you think I would have been happy?! No choppy salt water in the mouth sucks!! Stumbled out of the water into T1 with excitement to see so many bikes still there!

Out of T1 up a slight grade couldn't clip my darn foot into the pedal!! My friends cheering looked on with worry that I might fall! Recovered from an almost tumble and off I went on the bike!! 112 miles, 2 loops of rolling hills and wind! Not bad right?! Not a huge fan of wind so I borrowed a friends wheels to avoid any crosswind issues! Thank goodness!! The rolling hills turned out to be more like 6000ft of sporadic climbing!! Normally I like hills, but that day I was getting a little over the toll road climb! Now for Ironman Cabo 2014 they changed the bike course to make it easier due to so many DNF's!! That kinda makes mad and kinda makes me want to do it again! I predict at least a 30min improvement in times with that course modification!

Off the bike in a sweet overall position who knew? We'll I know running is my least favorite thing to do and when I came into T2 my legs were wobbly! This should be fun I thought! I saw my friend Jam who thought I went down because Pele wasn't recording my splits after mile 7 on the bike! Lol. If I went down I would have found you by now and been drinking a Margy On the side of the road cheering those still torturing themselves!

I understand while people might just pee while running, not to save time but to avoid the pain of the chaffed areas down there!! WhoHa! Snap that's part of the game I guess!!

3 loops on the run - pretty flat - tons of people!! 💗 cheerleaders!! I meet a Navy Seal on my 2nd lap and we played cat and mouse for awhile. Finally on the last lap I saw him walking and I patted him on the back and said come on let's do this! The last 6miles we gingerly jogged together with some chatting here and there. He said "I never do this!" I said "what?" "Talk in an Ironman", he replied. he had done 5 and wasn't a fan of making friends while racing nor cared for all the people cheering!! I on the other hand needed the distraction, the encouragement, the support! Ironman Cabo sure supplies that!

About 500yards from the finish I had my friend hand me a green wig! The race was on St. Patty's Day, my dads favorite holiday! In his memory I crossed the finish line with green hair, arms in the air and a huge smile with a time of 12:02:?? He always died his beard green that day!

I collected that finisher medal and then buckled. At mile 24 I had puked for the 3rd time and lost all my nutrition! Med tent it was for me😭!! Not best case scenario since they were striping my clothes off and putting me in random pj's!! But I turned out fine after some much needed refueling.   2 hours later I'm out looking for my 2 other teammates that raced with me: my hubby and Adri the youngest Ironman I know at age 23! My husband didn't finish due to some major mecanhically issues on the bike. Adri cranked in at 14hours or so and won her age group!!!

The day was over and all I wanted was a mimosa!   Yes it sounded refreshing!! We were staying at the Cabo Azul a fabulous hotel right in San Jose. Next year we will be back, but this time I will be on the sidelines cheering on my friends, Margy in hand! The race broke me down too much!! I'm not sure I'm an Iron Distance chick, Yet!!

Hats off to the IMLC organizers! The race was great, fabulous venue and amazing hospitality!! I'm excited that I was part of the Inagural race in 2013!

Till next time,

Live Fit, Love Fit, TryFit

😘

on 3/5 I will have some power!!! I hope I will be able to figure out this gadget!!  Soon to be hooked up with the patented Stages Power meter............................ is primed to bring power-based training to all disciplines of performance cycling. With advanced technology and simple elegant design, the Stages Power meter is perfect for any cyclist whether looking for their first power meter or a savvy power-training expert wanting to add power measurement to a second MTB, ‘cross or DH bike. Regardless of what piqued your interest in power measurement, you’ll find the Stages Power meter to be the lightest, smallest, most technologically advanced unit available today. No matter your cycling passion — we have a Stages Power meter for you.

I'm Super excited to be sponsored by Pro Bike Supply!  There is nothing more frustrating than not having a properly working bike!  Kyle and his team @Pro_Bike_Supply really help me out and make sure my ride is rolling strong!!!

Bonus New O-Rings are sweet!  IMLC; I'm ready for the wind and 6000ft of climbing...... bring it!!!

Pro Bike Supply
353 Old Newport Road
Newport Beach, CA 92663