I remember when I thought two hours was a long race. Now with so many long course triathlons under my belt it was definitely short. One GU gel, one fuelselage filled with Roctane and that's it. My total time out there was 2:11:52 

What I do remember is that to be fast is to train fast and that high threshold work is very necessary to get the top speeds. Considering the lack of this in my current training I had a pretty good race! Old Orchard Beach is just south of Portland on the east coast. The venue is beautiful as the swim is in the cool but relatively calm waters of the Atlantic ocean. The bike/run take you through the slightly rolling agricultural and forested terrain. In doing my pre-ride I definitely wished I had more time on the bike around these parts! 

Race morning started at 4am as I ate my regular pre-race breakfast of gourmet oatmeal (recipe below) and drank my coffee. Filled up my homestay Susan, Kevin and I made our way to the race site. Susan was taking on her first half distance race. The air was cool and it was still dark. As the sun rose it became an absolutely perfect day. I headed to the swim start walking along the beautiful beach with the ocean stretching as far as the eye could see.  It was so peaceful and calm.  I took a few deep breaths in before I reached the nervous and excited energy of the race start. 

  The swim was one of the worst and the best swims I have ever had. I have no idea what happened but somehow I managed to get incredibly behind the whole field of women in the first 200m. I thought oh dear, this is not a good start. I also heard my mom say to me the day before – your swim will be the best part. This was not a place to begin “my best”. I decided that I had to move it so I took on all the girls ahead of me and one at a time picked them off. I moved through two packs and ended up coming out third (21:47). 

Onto the bike I had one goal – have the fastest bike split out there. I was shy of this goal by 20 seconds. I worked hard maintaining my power and navigating through the athletes. Laurel and Rebecca Wassner kept me company for a large part until we caught Lauren Goss who was serving a penalty. Then it was Lauren, Rebecca and I going back and forth, taking over leads, pushing the pace. Eventually they got a little ahead but never out of my eye sight. I watched them together for 10 miles until I decided to just go ahead. I pushed those last 6 miles of riding hard coming in off the bike in third (1:02:34). 

Onto the run I had no expectations other than to finish working my hardest. I definitely did this and have a few photos with the look of agony to show for it. I was just very happy it was only 10km.

Finishing the race I quickly recovered and had the funny desire to keep going. I did a nice hour cool-down on the bike and enjoyed some of the half distance course. REV3 did not disappoint once again. They put on a phenomenal race. The community was awesome cheering and supporting each and every athlete. I had a wonderful homestay and Susan reminded me of where and how far I have come in this sport. There was a time that I asked all the same questions. 

Next I turn my sight to Ironman 70.3 World Championship race. My final weeks of training will be in Ottawa where I began this triathlon journey. I will soak up the energy of the capital, hook up with old friends and enjoy these last few weeks of hard work!

Recipe
Whole oats (carbohydrates)
cinnamon (antioxidant)
chia seeds (omega 3s, protein, some electrolytes)
almonds (protein/fat)
banana (potassium)
blueberries (antioxidant, vitC &K)
maple syrup (a little Canadian sweetness!)

Anyone training for a race can relate to the struggle of getting out the door, waking up while everyone continues to sleep and the long hours on the quiet roads with nothing but your own thoughts.   Most often I go to races alone in new cities, new routes and new people.   This existence can be very quiet and even lonely.  

Calgary and Lake Stevens was exactly opposite of my "normal".  I had the most incredible support teams out there sharing in my experiences and seeing me in my element.   And I have to say that there is nothing like it - having your friends and closest loved ones along the course jumping up and down in excitement, cheering you so loud that they loose their voice and being ready to tell you everything that happened between each event swim, bike and run... 

Lake Stevens was one again perfect weather.  Cool.  The swim was smooth as I followed the guide lines around the course.  I came in 20 seconds down from rockstar Meredith Kessler which I was super stoked about. The bike course is one of the most challenging ones out there.  I tried to stay with Meredith but she slowly pulled away, then as Melanie blew by me I thought, just stay in your rhythm - keep pushing steady.   I broke the race into half hour segments and for each was pretty steady in my power deviating only 1 watt. I rode 12 seconds faster than last year.  We will take that as an improvement. My run was rough in terms of time (4 minutes slower) and took me out of podium contention.  My hip issues, although not painful, are causing all sorts of other concerns and general lack of mobility or what I would consider fluidity.  I am running like a board.  Despite this I actually had a blast as my sister and mom had enough enthusiasm to get me through any challenges I may have been having.  Danielle jumping up and down, mom telling me (as I run uphill), it is all downhill, giving me splits, telling me basically that I am awesome.  Who wouldn't love it!

Coming so far behind Meredith in terms of time was hard.  I am a professional and want to be in the race with the best in the world.  The run has never been my strongest leg of the race but it certainly is not where it has been or should be.  Time to take action.  I had another race in 1 weeks time.  

Clint Lien and I met and I confided to him my struggles.  He listened and came with a plan of action.  The first step is to get help!  I met with chiropractor Robert Hasegawa and he, in a half hour, diagnosed my problems and gave me a bit of relief.  Then it was off to Lysanne Lavigne of Equinox Health Clinic.  She worked on my hips unlike ever before - 1.5 hours of elbows in my gluts.. neither of these appointments had been planned until that morning.  These people gave of their work breaks and evenings to help me.  Wow.  Walking out of there I knew that things were going to change again for me.  Maybe not for this coming race but definitely for Worlds. 

Calgary 70.3.  I LOVE this town, this place I grew up in.  It feels like home.  Paul Anderson, race director, asked me to be part of a pro panel with Magali Tisseyre, Chris Legh and Matty Reed.  I think it was absolutely awesome for everyone involved.  It was humbling to be up there with such experience and I, like everyone, was reminded of the importance of the 'journey' in reaching sport excellence and the persistence of the pursuit.   

In two weeks time, Paul and his phenomenal crew changed the whole 70.3 course due to the flood situation.  The swim venue changed to be in McKenzie Lake.  It was AWESOME!  The bike course was SUPER fast and run course stayed the same fortunately.  

The swim start was not smooth.  There was a whole lake and only 10 women on the start line.  Despite this I was absolutely pummeled at the start.  I even had a fat lip to show for it.  REALLY people? Don't fight me.  I am going to beat you out of the water so just let me swim.  I came second out of the water but again was happy as Anna Cleaver was a Australian nationally ranked swimmer.  I came in only 16 seconds behind her. 

I got onto the bike and my mission was to really push the pace for the first 20 miles, try to get ahead and  stay there.  This strategy was going really well as I led until I dropped my chain at the start of a hill - doh!  Passed by 1, 2, 3 girls quickly.  Bummer.  It was then a mission to stick with those girls.  I managed to stick with Lisa Mensink but the rest got ahead.   It was a bit of a fight for me on that bike.  Every hill I gained ground on girls only to be pulled away from on the flats.  NEVER before has this happened. The battle in my head was 'darn I need a disc, they all have a disc', then saying, 'no you need to be faster, the disc is just an excuse'.  Either way I did alright but came in off the bike in 5th.  

The run was much better in terms of flow for me.  I actually did not feel like I had to push my leg through every step.  I still though managed to maintain a consistent 1:34 of the bike like the last race.  I loved it though as I had the most incredible cheering section.   My dad literally lost his voice screaming, running along side me and finding energy to give me for every step.  The rest of my Calgary family was there too - so proud and excited.    My mental motto for this portion which I repeated was 'right here, right now, no regrets'  Then I thought 'freedom and fearless'.  I had to give it all out there and I did.  For this I am happy.   Another fifth place finish.  This time I was in the race and not so far behind.   

To have done a double like this is not easy.  Putting out your very best effort mentally and physically back to back takes a lot of discipline.  I could not have done it without Lysanne, my massage therapist, Clint and my family and friends.  There has been so many times that I have felt alone.  I am anything but that now.  Priviledged, grateful and happy.   

Now it is hard work to Worlds.  Getting prepared to be my best.  Thank goodness I have the team I do to get there.....

Given the historical grounds for which the REV3 Wiliamsburg happened it only seems right to start with a quote from Theodore Roosevelt, US President from 1901-1909 for this race report.  

This season has not been easy.  Challenges have mounted and after Eagleman two weeks ago I really wondered if I would ever see a break where my hard work, sweat and maybe even a few tears would be rewarded.  A few incredible people helped me get to the start line in Virginia.  After listening to my concerns Rob Orange provided the wise council to get on with it, race, stop thinking and just get the job done.  Mark Cathcart was another reaffirming support.  And Dan - he had no idea but watching Brene Brown TED talk on YouTube with him, listening to this quote, listening to her talk about shame gave me the resolve to dare greatly and put myself out there again to either fail or succeed.  I would rather be in the Arena.  

The course is ideal for a first time half ironman person that is comfortable in the water.  The swim is in the James River and one has to work against a tide which can be hard and favours those that understand how to "feel the water".  The bike is beautiful, rolling along small local roads that are mostly in impeccable condition.  The run is two loops, one short but steepish hill with lots of opportunity to see your fans and support team.    

The swim is tough for the reason that running out for at least 1 minute, doing dolphin dives again and again before you hit a place where you can swim faster than dive is really anaerobic.  It reminded me of a full-on ITU race start. They hurt. I managed though and sat behind Lauren until the first buoy where I made a break and did not look back. I remember thinking as I passed the marker buoys that it took a REALLY long time to actually pass it.  I had to even employ my kick for the swim! The result was a not so fast 30:39.  

The bike was relatively smooth and I found my own rhythm and went with it.  Lauren Goss took off much faster than I wanted to go and knew I could sustain in the heat.  Margaret Shapiro passed me at mile 18 and I never got close to her again.  I eventually passed Lauren again gaining a little time on her into T2. I completed the course in 2:24:29.  I was in second.  

Then the run.  Oh the RUN!  That small 13.1 miles at the end of EVERY triathlon!  Imagine that.   At Eagleman I suffered from asthma so I started to take Singular again to help me before this race.  I also took an anti-histimine to prevent any possible allergic reaction to the pollen.   The run still proved to be hard for me.  I felt ok in the first loop but after passing the transition and onto the second loop I apparently went into another world where I ignore all things including huge arrows to turn left.  I think I had closed my eyes even.  So YES I added extra to the course!  How dumb I know.  That is exactly what I thought.  So there I was asking the police where everyone went... he kindly told me to turn around and get back on course.  Uggh.   So I ran back, turned where I was supposed to and then proceeded to tell myself that if I lost a placing to that error I was going to be REALLY mad at me.  I didn't want to be mad so I tried harder.  I employed all my mental strategies of counting, race mottos, phrases... they got me to the end.  Heat/humidity, tripping and falling (yes I also did that), going off course, - I made it.  Fourth overall despite a less than stellar run.   1:37:57 That is almost a record for me in the wrong direction!   Doh. 

Brene Brown also said in her TED talk to not wait to kick ass when we are bullet proof and perfect.  It's not going to happen.  I am in the Arena fighting because yes I belong there.  I am honoured to be on the start line with such incredible women, to be part of a race like REV3 where people are daring greatly to be better.  I would have it no other way.   Onto the next one!  

Special thanks to my homestay Tricia and the family that made preparing for my race SOO much fun.  And of course thanks to the REV3 family  - you know I am a HUGE fan!   See you in Maine!  

10.  Race is accessible to two airports (Norfolk and Richmond) and only a 2.5 hour drive from Washington D.C.   It took me a full day and a half but I had to take numerous drives, a ferry, a plane and include an over night stay - I saved over $500 that way though so not complaining!  

9.  College of William and Mary.  I have learnt that here in the USA that people are very connected to their college. Here in Williamsburg the College of William and Mary as prestigious as it is beautiful.  T2 is right in the middle of the college and we run through it - very cool.  

8.  Good Shopping.  Ok this may be a little high on the rankings but when I saw that Williamsburg, a town of only 15,000 had a Trader Joes, I, like any foodie Canadian would, got excited.  Who wouldn't when you can get dark chocolate nutty bits to consume while preparing to race!  

7.  Williamsburg is steeped in history. For anyone even remotely interested in America's history, Colonial Williamsburg is a place to see.  You can visit the reconstructed colonial town or head out to Jamestown (the swim start!).  We also ride the roads that have memorial plaques of places or people.  

6.  Pinto Chiropractor Care. Another one that may be specific to me but let me tell you that I was VERY grateful to Dr. Pinto who fixed my back.  It was just a wee bit out of alignment and he got me sorted!  So it in Williamsburg and you need to access great care - they have it! See Dr. Pinto in New Town.  

5.  Recovery Boots.  When you are preparing for or completing a race you got to get into recovery boots that happen to be at the Rev3 Expo.  They are the bomb for starting back on the road to recovery.  And no I am not sponsored by Normatec or Recovery Pump.  Yet. 

4.  Sean English - Announcer extraordinaire.  If you look in a dictionary for energy  - it's Sean's face you see.  He loves his job, loves Rev3 and the team and when you cross the line I think Sean is just as happy as you are.  It is a wonderful welcome after a long day racing!  He definitely is a guy that will bring a smile to your face.  

3.  The People of Williamsburg.  My homestay rocks - creme brulee french toast this morning with fresh strawberries, blueberries and bananas.  Really?  Ok so not all of you can stay at Tricia's house, my homestay, but I think that she is probably pretty representative of the awesome people who make up this town.  From the triathletes I have met at the pool to those at the expo and around town, there is always a super nice hello and friendly smile.  

2.  Amazing route choice and perfect signage.    I have done A LOT of races across North America and beyond and I can honestly say that this is a beautiful course with perfect small rural roads and at times super fast but still scenic two lane highway.  And you can't get lost with the infamous coloured taping job that Rev3 does.  By far the BEST signing around!  

The top reason to race in Williamsburg is because it is put on by REV3.  I am a huge fan of Rev3 ever since Rev3 Anderson and my experiences there.  They put on races that mean something to the community and are about community.  I asked my homestay what was special about this race in comparison to others they have done and they said - it's so PRO!  From the organization, the expo, the things to do around the race, the finish line, the placard with YOUR name, they have thought of it all.... and who else does this! 

Looking forward to racing tomorrow!  See you on the other side!  

Originally this race report was rather depressing to read. It started “This is a hard one to write. It is hard because I wanted the story to have a different ending. I didn't want to have to say at the end – getting back up on my feet, sure I will learn something from this or that I am stronger for this experience. The truth is that I am just not sure I am.”

Two days later, talking to good, wise friends I have been able to put the race in perspective. This race was not indicative of where I am at. It was a bad day. They happen. You can't take the highs to high and lows to low. I will not over-think this race and start re-evaluating everything I do. I will move on to the next one in my schedule and prepare like I know how and put myself on the start line with commitment to performance. That is what I do. That is my job. 

I did everything right for this race. Was prepared, didn't over-train into it, got a brilliant massage before I left, ate well, didn't work too hard on other “stuff” and stayed relaxed. Race day was perfect. We made it through flash floods and tornado warnings only days earlier to clear blue sky and hot, humid temperatures.

The swim (27:29): Other than absolutely cooking in my wetsuit in the balmy 75F water (just wetsuit legal) I had a pretty straight forward effort. I came out of the water in fourth. I was on my own after I lost the feet ahead of me. Easy sighting, went from buoy to buoy and ran easily into transition.

The bike (2:22:18) : I knew I had the power to manage this course. It is flat and fast and I have the mental tenacity to never let up. That is exactly what I did. I pushed a steady power, managed to keep an easy rhythm of breathing, ate right, drank lots. This race I got rid of the second aero bottle as in the past two races it just annoyed me how it rattled around despite doing some serious securing with velcro and elastic bands. I was not going to loose a place or 20 seconds to stupid things or distractions in this race. Nothing was going to keep me from my game. The fact is you simply can't do better than an internal bladder in the Shiv. That simple. Mentally I broke the race up into chunks – 20 minute efforts or to catch the person ahead. I reeled in first Parker, then Bennett. I focused on a full pedal stroke and cadence. Felt strong and fast!

At 50 miles I was shocked to see Meredith Kessler on the ground. She was unconscious. There were several people around her so I kept going but it was a battle to push on. It is shocking and puts things into perspective in a big way.

I came into transition second with Parker and Bennett on my tail. Solid and with a smile.

The run: From the first mile I felt like something was not right. I immediately had to slow to keep my breath somewhere near normal and in control. In come my positive thinking, reminding myself to keep my turn-over up, that I was doing well. I did the Peter Reid check and problem solve scenario – nutrition all good, electrolytes, water, keep cool and do not panic- understand the physiological needs and do not get emotional. The fact is that I sometimes struggle to breathe.  I know exactly what an asthma reaction is. And that is simply what happened. High pollen and humidity were the unfortunate triggers.  When I run the problem is accentuated 10-fold. 

I stopped twice in the last few miles. I actually walked backwards off the course but age-groupers kept telling me not to quit. One fellow said – you can do anything for two miles, another said – just finish. This is as they were just starting their run. So I turned around, thought again about Meredith, all the age-group athletes accomplishing their goals, their race and to honor them I finished the race. 

This lifestyle is so rewarding and yet so cruel at times. We hope, we dream, we strive for excellence but sometimes we fall short of the goal. I will get back up.  I was reminded this morning how rewarding patience is. Everything really does happen in the way and in the time it should. Trust it. That is what I will do. Back to work I go.   

This race came at the end of a long training block.  The week leading up to the race was filled with long rides, fast and tempo runs time trial swim efforts and a quick trip to Lysanne of Equinox Health to get some needed taping.  The race was one last push for fitness before my next race (July 9, Eagleman 70.3).   My one other competitor, Janet Nielson, past U23 National Team member and awesome athlete, had a different plan.  She was going to push me to earn my win.  I am so glad she did.  

The day was not warm.  My Garmin Edge 810 told me it was 8.5C and it was raining.  I don't think it ever did warm up and the rain only stopped for brief moments.   To stay warm I decided upon a polyethylene space blanket under my race kit and a rain jacket.  I was perfectly warm although hardly aerodynamic.  My toes on the other hand became ice-blocks. 

It was a wetsuit swim and the water was actually perfect temperature.  After the initial 200m push I settled into a nice rhythm with one other athlete who continued to help me push the pace.   We swam side by side for almost the two whole laps.  I ended up coming out of the water first with her just behind me. I ended up getting the course record of 24:55.  A great start to the day.   

The bike takes you around Lake Shawnigan four times.  The first time around I played it safe getting to know the roads and possibly slippery sections and turns.  The second time around Clint Lien (Coach, Mercury Rising) was able to give me a bike split letting me know where Janet was in the race.  I had hoped to gain time on her so I could take it easier on the run.   Three minutes.   The third lap the rain actually stopped briefly and I purposely ran over some rough sections of road to wake up my frozen feet (did not work).   Still only three minutes ahead.   By this time I was thinking- really? Why is she not getting tired!  I decided to pick up the pace to try to get some more time into her.   It worked and by the time I had run through transition and out the other side I had about 5 minutes lead.  I relaxed.  

I started out easy and found a comfortable rhythm.  I wanted to minimize the hurt factor so I could continue with training into the next week.  When I turned around at 8km though I saw that Janet had gained on me and was only 4 minutes behind.  Darn.  I had to pick up the pace.  And so I did.  I brought my pace from a 4:30ish average to a 4:20ish average.  Enough to keep the distance.   I have this brilliant mental strategy going on too which helps.  I constantly think I am going downhill.  Maybe it is because I finally have learnt to lean forward in my position. On the out and back course when I turned around I was ready to hurt but then it was downhill again. It is like a super boost of energy!   

Overall it was a great race, beautiful terrain and super well organized.  The volunteers were brilliant and had the best attitudes on what ended up being not the most glorious days in May.   I had to work much harder than I wanted thanks to Janet but am sure that I am better for it.   I am back to work today and finishing off a few days of training before I really start to back off.   Looking forward to seeing what I can do when my body is rested!  

“Wildflower” is not the image that the name implies. The race is in the foothills around Lake San Antonio. There are yellow and light green hues set against the blue lake. The earth is dry and rocky but with the lack of rain has become sandy. It is far enough from the city that at night you can see the stars. It is beautiful. 

This is my third time to the race yet only second time racing. That first evening as the sun was setting I went for a swim. Last year when I was injured, exhausted, broke and not able to race, I wondered how it was I could carry on “living the dream”. It was there while screaming to the fish in the deep water that I found courage to believe in myself, that there was so much more ahead for me in the sport and that I was not done. Learning about the tragic death of the Tri-California race director Terry Davis' son made the privilege of racing and being so fully alive all that more appreciated. I was not alone this past weekend to feel this way. 

I was very relaxed in the non-wetsuit swim and actually spend 99% of it sitting on Kristin Peterson's feet. She deserves credit for pacing and working the long swim (1.32 miles/2.1km according to my trusted Garmin 910xt). I was sneaky and in the final 50m pulled just slightly ahead and took the swim prime. 

The day was very hot. I knew that for me staying hydrated and pacing myself was critical. Starting out onto the bike Kristin and Laurel Wassner took off. The first 4 miles are pretty much straight up and I was not prepared to put myself in a hole that early in the race.  For wheels I used my Zipp 404 front and 808 rear.  I only had them at 115 PSI because of the VERY bumpy county roads and the heat.  Because of this the bike went smoothly for the most part and while I was entirely on my own for the whole 90km I pushed a pretty steady wattage. On a course like Wildflower I can not say enough about having smooth gearing that can enable steady cadence as you demand your body to go up and down hills efficiently (Thank-you SRAM for making stellar components!).  Hydration was good and I was so thankful for the integrated hydration system in the Shiv. One straw to increase drinking is good but two is even better! It was overall a really slow day though. Perhaps the wind, the heat, not sure but I was slower than two years ago and pushed about 10 watts more. I eventually passed Laurel and Kristin again but had been passed by Kat Baker and Heather Jackson who took first and second. 

The run was hard and I gave it everything I could. The course is 40% trails, goes up (a lot) and is actually somewhat technical. Even though there were water stations every mile there were times when my mouth felt like the sandy dirt we were running on. I counted to four on every hill and thought about pulling a rope to get myself up. What I learned in this race is that I need to re-work on going downhill. My turnover was too slow causing me to brake and not allow gravity to bring me down. I tried to bring it up but it is a little late to train your body to do that while in the middle of a race. It was on the downhills that I was passed - twice. When Jennifer Tetrick passed me in the last 200 meters of the descent I willed my legs to go. I did not give up trying to regain ground until she actually went across the finish line. Sadly it was ahead of me. 

Wildflower is not just another long distance triathlon. It is the essence of what is good in the sport of triathlon. It is the community of pros, recreational athletes, volunteers, sponsors and incredible race organizers coming together to have an incredible experience of athletic excellence, inspiration and fun. The race was for Nick, Terry's son, who lost his life but whose spirit was present for all of us. Each day we have is precious and cannot be taken for granted. I gave the race everything I had. I executed it to the absolute best I could and so I am happy.

The Nitty Gritty:
Scody Kit: 2-piece suit
Swim: Nineteen Swim Skin
Bike: S-Works Shiv TT, SRAM Red Components, Zipp 404 & 808 -Tires @ 115 PSI, SRM powermeter
Other: Rudy Project Noyz Sunglasses, Garmin 810 Edge, Garmin 910xt
Nutrition: GU! Went with an assortment of 5 caffeine free and 2xcaffeine gels on the bike, 3 on the run and GU Brew. Never cramped despite it being 30+C – yahoo!
Recovery:  Compressport Socks and a few beer!

Race Results: http://raceresults.eternaltiming.com/index.cfm/20130504_Wildflower_Triathlons.htm?Fuseaction=Results&+Elite~Professional+Female

What an event.  As opposed to yesterday morning when I woke up in anticipation, hope and a bounce in my step, I woke this morning with a serious headache, whiplash, chafing, road rash, every muscle in my body sore and a VERY surprising calm with the attitude, it is what it is. 

The organizers had some challenging conditions to deal with (to put it mildly) with a HUGE wind and surf.  They changed the course 3 times to get us a safe swim in this race and with only an hour delay.  Hat's off.  We ended up with a there and back that was roughly 1500m.  It was seriously rough and I was happy that I didn't get sea sick.  I came out of the water in fifth.  

Once on the bike I was determined to not start too hard, to find my rhythm and stick to my race plan.  It is a two lap course with the way out having a phenomenal cross wind that got worse in the second lap and a terrific tale/cross wind for the way back.  The age-group men came up on the pro women pretty quick and from there it was a almost draft legal race.  The rules in Australia are that as long as you are making forward progress you are allowed to slip stream (stay right behind someones wheel) right up until the point that you pass them. This enables a person to essentially rotate positions with the group creating a pack.  It was the same for everyone so I suppose fair?  Not ideal. The marshals tried to break it up but with 2000 people on a 2-lap course - fat chance.  At 50 km I came upon an aid station in a huge group, grabbed a bottle and went slightly to the right to not hit the person just ahead. Meanwhile someone was coming in left (read chaos), caught my wheel and I fell hard.  I sat there, took a deep breath, felt if anything was broken, got up, checked my bike and rode on.  I think the return first lap I was in shock and had a massive wind so just went with it.  On the second lap I felt flat.  I ate right, drank lots, had a good attitude, pushed hard against the cross wind that felt like it was going to blow me over but saw my power plummet.  I tried to respond, push through but nothing.  

I eventually made it back to transition having lost many spots to my competitors and losing serious ground.  I was concerned with my hips given the crash.  They have enough to contend with without hitting the ground hard.   I got to the transition tent and the lovely volunteer girls there were so darn positive that it was infectious.  I just had to give it a go.  I had to honour the hard work that I endured in Australia these past two months.  I also really wanted to get to the second half of the run and see how beautiful it was - I knew I would not have another opportunity to see Melbourne this way.  And so I started the long marathon to the city.  Initially I walked every other aid station but then switched to every aid station.  I drank more coke than I have in a few years.

By this time my attitude was just enjoy the process and finish. And so, I smiled at the incredible crowds cheering my name, thanked the amazing volunteers and gave high-fives to the kids.  Getting to the second half of the run was a mini celebration.  I took a bathroom break.  It was truly spectacular.  The ocean sat on my left and at one point there was an incredible view of the city.  I thought at one point, I wish I had my camera!  Toward the end I did not have leg cramps but massive chest pain.  My diaphragm was cramping - rather uncomfortable.  I pushed on.  I made friends along the way.  I never had those negative thoughts like  - I hate this, I want to go home, this is stupid, I'm miserable, I failed.  I just plodded and enjoyed the sights.  I shut off the competitive Tenille and went for a really long run.   I finished without a result that I had hoped for.  It was not my day.  It's done now and I am going to rest.  Thanks for your support.  You all were right there with me.  I could feel it.  

Next stop.  Home.  

So I have gone through the "psycho-babble" challenging myself and the mental game that is played, done the hard work physically and am now recovering, doing a Melissa Hauschildt bike polish and re-counting carbs to consume on race day!  

Here is the run down :
Gear:  Scody performance wear, Rudy Project Noyz Sunglasses, Garmin 910 watch
Swim:  Nineteen Rogue Wetsuit
Bike:  Specialized Shiv TT, SRAM Red, Zipp Firecrest Disc rear and 404 front tubulars (120-125psi), Ruby Saddle, SRM Power meter, Garmin Edge 810 Computer
Nutrition total:  1 Roctane fuelselage with carbohydrate powder, 1 electrolyte GU Brew, 5 gels (6th for the just in case), 2 packages chomps, 2 Oaty Slice bars. 

So how you can track me on race day: 

Ironman Live

You can follow me on a live twitter feed (@trainingpeaks) as they will be tracking my SRM powerdata.  This means you can see how much power (energy) I am putting out throughout the 180km bike course.  They will also be feeding this information to Ironman (@IMAsiaPacific).  At the end they will take my Garmin Edge 810 and also uploading all the additional information into Training Peaks.  HOW COOL IS THAT! 

Timothy Carlson also wrote a piece on Slowtwitch that made me smile.  I am paraphrasing.... Remember at the end of it all never count out the fearless Canadian who just doesn't ever take the easy road but goes smack dab right into the thick of it!   The video says it another way...