Performance Indoor Dri Tri - North Liberty, Iowa - Saturday February 27, 2016

I wasn't going to sign up for this because I never use the rowing machine. But Susan encouraged me to try this new type of Triathlon. My only thing was I had a 15 mile run to do with Juli before it so I wasn't sure how it would go or if I would even have any energy left at all to compete.  Susan, Amy and I decided to do this race and be in the same wave time.

You had to row for 10 minutes on a rowing machine, then bike 30 minutes on a stationary bike, then run 20 minutes on a treadmill.  Easy right?  NO, not when you've already ran 15 miles and not when you are going FULL out effort to compete.  But for some reason I had TONS of energy.  I felt fantastic when I started the competition.

I gave it my best and tried hard to just do my best with each event.  Taking one event at a time and not worrying about the entire competition.  The first event was rowing and it went okay.  I didn't row as far as I thought I could go, but it went well.  The biking went amazing.  I biked super fast and felt great.  I had the 2nd longest distance for females biking and I'm not sure how, but I did.  Ok I do know how.  I pushed on that bike harder than I've ever biked in my life.  It paid off.  When I got to the 3rd event of running I was sure that I wouldn't be able to run given how much I pushed in the 2nd event, but to my surprise I felt so awesome, so incredibly great.  So I pushed on the running and ran 2 miles in the 20 minutes which may not seem like much or fast or anything to you, but I've now done at least 7 indoor triathlons and I've NEVER ran more than 1.80 in an indoor tri.

After all the distances were added I actually won my age group, that surprised me.  I figured I'd place with such a huge distance on the bike, but to win my age group was fantastic.  Awards were only given for overall winners and #1 in each age group.  I won a $25.00 gift card to Performance which I can use on smoothies.  Below are some pictures and then I copied all the results below that if you care.

A picture of just the people in our wave.

The first event:  Rowing on a rowing machine.  You can see Amy in the yellow jersey and I'm next to her.  

Here we are in the 2nd event Biking on an indoor spin bike.  I may not look like I'm working hard cause I was laughing and goofing off, but I was pushing that bike like crazy.

The third event, Running.  I felt strong and ran well.  Amy and Susan are beside me.

The cool certificate I received for winning my age group.

The amazing dri fit shirt that I love.  It fits great and I have worn it several times since the event.

A Message from Performance Health & Fitness: Thanks for a great morning of racing!  Here are the results of the 2nd Annual DriTri. Your certificate and Gift Card will be at the front desk for you to pick up.  Have a great weekend! Top Overall Male & Female - John Martinek &Kelsey Morfitt Top Overall Team - Greg Lybeck, Evan Tepoel, Mike Ogoli Age Group Winners - 18-29 - Jim Vogt & Lyndsey Kent Age Group Winners 30-39 - Kelly Nelson & Erin Hill Age Group Winners 40-49 - Vito DiBeasi & Michelle Clark Age Group Winners 50-59 - Eric Wortman & Lizann Bolinger Age Group Winners 60+ - Vicki Siefers Part. Rowing Rowing Bike Bike Run Total Age Div # Participant Name (meters) (miles) (miles) (adjusted) (miles) Distance Wave 5 31 F 40 Kelsey Morfitt 2315 1.44 22.90 11.45 2.78 15.67 Wave 7 47 M 56 John Martinek 2632 1.64 21.60 10.8 2.71 15.15 Wave 7 51 M 60 Eric Wortman 2689 1.67 19.90 9.95 2.72 14.34 Wave 1 35 M 1 Kelly Nelson 2555 1.59 20.60 10.3 2.35 14.24 Wave 4 25 M 32 Jim Vogt 2632 1.64 19.10 9.55 2.52 13.71 Wave 6 36 M 50 Wes Hepker 2728 1.70 19.20 9.6 2.33 13.63 Wave 3 32 M 27 Jon Pippert 2277 1.41 19.70 9.85 2.36 13.62 Wave 3 T T 24, 25, 26 Greg/Evan/Mike 2683 1.67 18.70 9.35 2.5 13.52 Wave 3 38 F #VALUE! Erin Hill 2187 1.36 18.70 9.35 2.66 13.37 Wave 1 32 F 2 Stephanie Yoerger 2286 1.42 19.30 9.65 2.1 13.17 Wave 1 T T 6,7,8 Amanda/Alyssa/Ashley 2266 1.41 18.60 9.3 2.43 13.14 Wave 6 43 F 52 Michelle Clark 2030 1.26 19.60 9.8 2 13.06 Wave 7 T T 57, 58 Molly Brown/Jeremy Stephens 2460 1.53 18.10 9.05 2.43 13.01 Wave 6 39 F 49 Daniela Williams 2354 1.46 17.50 8.75 2.74 12.95 Wave 5 28 M 46 Nate Strabala 2718 1.69 16.80 8.4 2.61 12.70 Wave 5 26 M 47 Justin Strabala 2551 1.59 17.80 8.9 2.15 12.64 Wave 7 54 F 61 Lizann Bolinger 2170 1.35 18.40 9.2 2.05 12.60 Wave 3 41 F 62 Mary Abdel Malek 2433 1.51 17.50 8.75 2.2 12.46 Wave 5 60 F 41 Vicki Siefers 2163 1.34 19.40 9.7 1.41 12.45 Wave 4 24 F 31 Lyndsey Kent 2240 1.39 17.10 8.55 2.42 12.36 Wave 6 57 F 48 Susan Ludwig 2261 1.40 18.30 9.15 1.72 12.27 Wave 2 37 M 49 Lane McMullen 2784 1.73 16.20 8.1 2.34 12.17 Wave 5 27 M 45 Trenton Kos 2730 1.70 17.00 8.5 1.9 12.10 Wave 4 42 M 29 Vito DiBeasi 2267 1.41 17.60 8.8 1.87 12.08 Wave 1 44 M 9 Brian Tanner 2097 1.30 18.90 9.45 1.32 12.07 Wave 3 37 F 10 Amy Rickels 2285 1.42 17.40 8.7 1.92 12.04 Wave 6 45 M 54 Anthony Hargrove 2373 1.47 16.90 8.45 2.11 12.03 Wave 6 38 F 53 Andie Higgins 2329 1.45 17.40 8.7 1.84 11.99 Wave 1 56 M 3 Andrew Ruiz 2351 1.46 16.50 8.25 2.24 11.95 Wave 8 51 F 72 Wendy Trom 2099 1.30 17.40 8.7 1.82 11.82 Wave 4 37 F 36 Julie Stein 2129 1.32 15.60 7.8 2.42 11.54 Wave 3 46 F 37 Dawn Foss 2200 1.37 16.00 8 2.16 11.53 Wave 6 40 F 55 Amy Larkin 2156 1.34 17.20 8.6 1.54 11.48 Wave 5 46 F 39 Jody Rausch 2267 1.41 16.10 8.05 2 11.46 Wave 8 27 F 69 Carly Lewis 2355 1.46 16.10 8.05 1.9 11.41 Wave 5 T T 42, 43 Rae/Jason Mosier 2418 1.50 14.60 7.3 2.55 11.35 Wave 7 26 M 68 Tory Hackert 2196 1.36 15.80 7.9 2.08 11.34 Wave 1 62 F 4 Cheryl Reiff 1965 1.22 16.70 8.35 1.56 11.13 Wave 3 54 F 5 Krista Ockenfels 2292 1.42 15.50 7.75 1.9 11.07 Wave 4 40 F 37 Kris Mowatt 2070 1.29 15.90 7.95 1.54 10.78 Wave 1 61 F 5 Kristine Koser 2076 1.29 15.40 7.7 1.76 10.75 Wave 8 57 M 71 Bob Sangster 2307 1.43 14.80 7.4 1.9 10.73 Wave 7 T T 65, 66, 67 Kevin/Lisa/Matt 1903 1.18 14.30 7.15 2.34 10.67 Wave 4 40 F 38 Jennifer Kurka 2200 1.37 14.60 7.3 1.97 10.64 Wave 3 44 F 28 Lori Genkinger 2154 1.34 14.10 7.05 2.14 10.53 Wave 2 15 F 29 Abigail Arens 2104 1.31 14.60 7.3 1.89 10.50 Wave 2 18 F 30 Kylie Heisdorffer 2090 1.30 15.30 7.65 1.49 10.44 Wave 5 41 F 44 Carol Crabtree 2140 1.33 14.50 7.25 1.7 10.28 Wave 2 17 F 45 Megan Paulson 2260 1.40 13.60 6.8 1.78 9.98 Wave 4 T T 33, 34, 35 Ashley/Michelle/Jessica 1995 1.24 14.70 7.35 1.37 9.96 Wave 2 15 F #VALUE! Brooke Goodman 2120 1.32 12.90 6.45 1.69 9.46 Wave 7 36 F 59 Kelly Oelmann 1860 1.16 13.90 6.95 1.31 9.42 Wave 2 43 F 60 Amie Kelley 1680 1.04 14.50 7.25 1.12 9.41 Wave 2 43 F 61 Kris Arens 2050 1.27 13.20 6.6 1.54 9.41 Wave 4 41 F 30 Marisa DiBeasi 1825 1.13 13.10 6.55 1.56 9.24 Wave 2 47 F 31 Karla Brock 1726 1.07 12.70 6.35 1.06 8.48 Wave 7 T T 62, 63, 64 Becky/Gwen/Marci 2033 1.26 9.60 4.8 1.44 7.50

Week 9-12 of Training for 2016

Week 9
Friday :Sculpt, walked .5 miles
Saturday :Ran 14.73 miles with Juli, Indoor DrTri (Rowed 10 minutes, Biked indoors 30 minutes,  Ran 2 miles) then ran .27 to make it to 17 miles for the day. Biked outdoors 13 miles @66 degrees in February!!!!!  , walked .5 miles
Sunday: Swam 3600 Yards = 2.04 miles, walked .5 miles
Monday:Sculpt, Les Mills Body Flow Class, Ran 1.2 miles, walked .5 miles
Tuesday:Sculpt, Ran 2.02, walked .5 miles
Wednesday:Sculpt, Ran 3.14, Swam 600 yards, walked .5 miles
Thursday:Biked indoors 29 minutes, Ran1.5 on treadmill then ran outside 4.5 miles. Walked .5 miles

Total for week 9
Ran 29.36
Swam 4200 Yards
Biked Indoors 59 minutes
Biked Outdoors 13 miles
Les Mills Body Flow class: 1
Sculpt classes:4
Walked: 3.5 miles

Total for 2016
Ran: 271.77 miles
Biked: 352 minutes indoors
Biked: 13 miles Outdoors
Swam:  30,750 Yards = 17.47 miles
Sculpt classes:  34 classes
Walking:  23.5 miles
Body Flow Classes:  7
Rowing machine 17 minutes

Week 10
Friday:Ran 2.62 miles, Sculpt, walked .5 miles
Saturday: Ran 5.65, walked .5 miles
Sunday: Ran 4 miles outside with Amy, and 2.3 inside on a treadmill, walked .5 miles
Monday: Ran 1 mile, Sculpt class, Les Mills Body Flow class, walked .5 miles
Tuesday : Sculpt class, Ran 3.15 miles alone, then 4.25 miles with Tyler, Les Mills Body Flow class, walked .5 miles
Wednesday : Swam 1800 Yards, Sculpt class, walked .5 miles
Thursday:  Ran 8.25 miles, Biked 30 minutes , walked .5 miles


Total for week 10
Ran 31.22 miles
Swam: 1800 Yards
Biked Indoors: 30 minutes
Biked Outdoors
Les Mills Body Flow class: 2
Sculpt classes: 4
Walked:  3.5 miles

Total for 2016
Ran: 302.99 miles
Biked: 382 minutes indoors
Biked: 13 miles Outdoors
Swam:  32,550 Yards = 18.49 miles
Sculpt classes:  38 classes
Walking:  27 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Week 11:
Friday :Sculpt, walked .5
Saturday : Ran 17:10, Biked outside 25.38, walked 1 mile
Sunday :Swam 1000 yards
Monday: Ran 3.17 miles, Spin class 50 minutes., Sculpt, walked .5
Tuesday :Sculpt, walked .5
Wednesday : Sculpt, Ran 5.15 miles on a hilly route, and swam 500 yards, walked .5
Thursday :Ran 4.30 miles with Tyler, Swam 1800 yards, walked .5

Total for week 11
Ran: 29.72
Swam: 3300 yards
Biked Indoors: 50 minutes
Biked Outdoors:25.38 miles
Les Mills Body Flow class
Sculpt classes: 4
Walked: 3.5 miles

Total for 2016
Ran: 332.71 miles
Biked: 432 minutes indoors
Biked: 38.38 miles Outdoors
Swam:  35,850 Yards = 20.36 miles
Sculpt classes:  42 classes
Walking: 30.5 miles
Body Flow Classes:  9
Rowing machine 17 minutes


Week 12
Friday: Ran 7.13 miles, Sculpt class, walked . 5 miles
Saturday:  A ton of walking in St. Louis, around 2 miles
Sunday:  Ran 5.33 miles
Monday:Ran 3.10 miles, Spin class 50 minutes, Sculpt class, walked . 5 miles
Tuesday:Sculpt class, Biked 14 miles outside, Ran 4.05 miles, walked . 5 miles
Wednesday:Ran 5.02 miles with Tyler, Swam 1100 Yards, walked . 5 miles
Thursday:  Biked indoors 35 minutes, Ran 3.10 miles in the morning , walked . 5 miles

Total for week 12
Ran:27.73 miles
Swam: 1100 Yards
Biked Indoors: 35 minutes
Biked Outdoors: 14 miles
Les Mills Body Flow class
Sculpt classes: 4
walking:4.5 miles

Total for 2016
Ran: 360.44 miles
Biked: 467 minutes indoors
Biked: 52.38 miles Outdoors
Swam:  36,950 Yards = 21 miles
Sculpt classes:  46 classes
Walking: 35 miles
Body Flow Classes:  9
Rowing machine 17 minutes

Freeze Fest- Marion, IA-February 20, 2016 - 5K

A perfect day in February in Iowa.  50 degrees.  Seriously this is unheard of.  Susan, Juli, Amy, Lorna and I decided to run the Freeze Fest 5K in Marion a couple months ago.  We all traveled together to get to the race.  An hour before we started we all took lots of pictures together.  I saw many people I knew like Mike Yeries, Tyler Sullivan, Julie Johnston and many more.  About 20 minutes before we raced, Juli and I warmed up outside.  It was cold, but not bad.  We did about a mile or less for a warm up.

I started out kinda fast, like about a 7:45 minute mile pace.  I knew I couldn't hold it so I quickly slowed down to an 8:15 pace.  I hoped to hold that pace so I went with it.  Soon I was passing people I wanted to pass and doing well for me.

At the 2nd turn around I was still feeling good, but not great, a little nauseous.  I wasn't sure why for my nutrition was right on.    About 3/4ths of a mile before the end Tyler Sullivan came back to find me and run with me for a strong finish.  If only I had felt better.  I was feeling sicker by the moment and I was dressed in next to nothing so it wasn't because of being overdressed.  I only had shorts and a sports tank on.

Tyler was yelling, RELAX, PUMP YOUR ARMS, DROP YOUR SHOULDERS and much more.  I was trying to do all he said.  I couldn't go faster than I was, not a second faster.  I couldn't even talk back to him to tell him SHUT UP like I so badly wanted to.

The course ended up being a 10th too long and that ended up being bad for me.  My time was 27:05 which was a major PR for this course by 1 minute 10 seconds over my best time for this course.  My PR for a 5K is 26:51 so I know had this course not been long that I would have hit a new personal record today.  Bummed out.  Oh well with the great training I'm doing, as long as I stay healthy I can break it this year.  Link for results is HERE!  My stats are below as well as a bunch of pictures.

I placed 122 of 320 overall
35 of 169 out of Women
5 of 20 in my age group.

Me, Amy, Lorna, Juli and Susan

Our race bibs

Racing shoes

My running coach Tyler Sullivan who placed 5th overall and 1st in his age group of 25-29.  

Another before picture.  Left to Right:  Me, Susan, Lorna, Juli and Amy.

My individual results

Juli, Lorna and Susan being silly.

Mr. Garmin

Tyler with another friend.

Amy, Me, Tyler and Russell from my Cocky Roosters Racing team.

Me taping up Russell's knee so he could run FAST!

A picture taken during the race of me running.

After the race Amy and I went to a restaurant to get pie.  It was delightful!

Groundhog Marathon - Saturday, February 6, 2016 - Grand Rapids, Michigan

First before I talk about this race, I never would have picked Michigan for a marathon in the winter under normal weather conditions.  This winter has been especially mild in temps and very low on snow.  The Monday before the race I looked at the weather forecast for the upcoming weekend and it looked amazing, cold, yes only 32 degrees, but NO snow or rain in the forecast.  I wrote the race director to ask all about this Groundhog race.  I had about 7 questions.  The race director wrote me back in less than 5 minutes with all my questions answered and invited me to ask more questions.  He even said there were sweat shirts in my size still available and there would be plenty of finishing medals.  So I registered for the race and hoped for the best.

There was this awesome challenge called the Full Hog Challenge, this is where you run the course (which is a loop of 4.37 miles) once on Friday night, the 1/6th marathon and then run either the half or full the next morning.  I thought I'd try it.

The course was all snow and ice covered so I had to wear Yak Trak Pros over my shoes for grip for the entire race, that was hard.

I took off part of the day on Friday to travel to Michigan.  The roads were absolutely perfect.  This was February 6th and usually there is tons of snow on the ground and roads are bad, but from Iowa all the way to Grand Rapids, MI the roads were awesome, not one problem there or back.

I arrived about 2 hours before the race started and picked up my race numbers with the sweatshirt and hat.

I pretty much just sat in my car and waited for the race to start.  Below are tons of pictures.  Marathon #11 in State #11 done!

The start line on Friday night.  We were right next to a freeway.

Me right after finishing the 1/6th marathon on Friday night  Bill Murray even showed up.

This is how the trail was for 90% of the race.  It was very hard to keep going for 6 loops.

We ran next to a river and sometimes the path was clear.

The movie Groundhog day was playing on a big screen for all to enjoy after the race.

My time for my 1/6th marathon

A picture taken of me during the running.  I didn't look happy.  I was cold and wanted to be done running at 2 loops in.  I still had 4 loops of 4.37 miles each to go.  It really took everything in me to finish.

Both race bibs with both medals.

Up close my medal for my 11th marathon in my 11th state of Michigan!

Not my best marathon time, in fact it was my 3rd worst, but I finished and I still felt great.

Finished and done!!!!  Such a relief.  If you look closely, or double click on the picture you will see the Yak Trak pros on my shoes.

Front of the sweatshirt.

Happy to be done.  Sporting the medal!

Training for 2016 Week 4-8

Week 4:

Friday:  Sculpt class, walked .5 mile
Saturday:  Ran 3.12 in 5K race, Ran 3.14 outside, Ran 1.81 on treadmill = 8.07 miles, Swam 1200 Yards, Biked 37 minutes, walked .5 mile
Sunday: Rest
Monday:  Ran 3.42 miles, Sculpt class, walked .5 mile
Tuesday:  Ran 5 miles, Sculpt class, walked .5 mile
Wednesday:  Swam 2000 yards, Ran5.03 miles, Sculpt class, walked .5 mile
Thursday:Ran 10.04 miles, walked .5 mile

Totals for week 4
Ran 31:56
Swam 3200 yards
Sculpt classes 4
Biked indoors 37 minutes

Total for 2016
Ran: 119.47 miles
Biked: 89 minutes indoors
Swam:  16,100
Sculpt classes:  14 classes
Walking:  10 miles
Body Flow Classes:  4



Week 5:
Friday :  Ran 2.05 miles, Sculpt class, walked .5 mile
Saturday:  Ran 22.20 miles, Swam 1000 yards
Sunday : Walked .5 mile, Biked indoors 20 minutes
Monday : Swam 2000 Yards, Sculpt class, walked .5 mile
Tuesday :Ran 3 miles, Sculpt class, walked .5 mile
Wednesday:Sculpt class, Ran 3.15 miles, Swam 500 yards, walked .5
Thursday: Rest

Totals for week 5:
Ran 30.25
Sculpt classes 4
Walked 2.5
Swam 3500
Biked indoors 20 minutes

Total for 2016
Ran: 149.72 miles
Biked: 109 minutes indoors
Swam:  19,600
Sculpt classes:  18 classes
Walking:  12.5 miles
Body Flow Classes:  4

Week 6:
Friday: Ran 4.37 miles, Sculpt class, walked .5 miles
Saturday: Ran 26.40 miles
Sunday: Rest
Monday:Ran 2.13 miles, Sculpt class, Les Mills Body Flow class, Swam 700 Yards, walked .5 miles
Tuesday:  Sculpt, walked .5 miles
Wednesday:  Ran 1.6 miles, Swam 1250 yards, Sculpt, walked .5 miles
Thursday, Ran 2 miles, Biked indoors 28 minutes, walked .5 miles

Total for week 6:
Ran 36.5 miles
4 Sculpt classes
1 Les Mills Body Flow class
Swam 1950 Yards
Biked indoors 28 minutes
Walked 2.5 miles

Total for 2016
Ran: 186.22 miles
Biked: 137 minutes indoors
Swam:  21,550 Yards = 12.24 miles
Sculpt classes:  22 classes
Walking:  15 miles
Body Flow Classes:  5

Week 7:

Friday:  Ran 8 miles, swam 1000 yards, Sculpt class, walked .5 miles
Saturday:  Rowing machine 7 minutes, Spin class (indoor biking) 65 minutes, Ran 2 miles, swam 1000 yards
Sunday:  Ran 12 miles
Monday:  Ran 3.1 miles, Sculpt class, walked .5 miles
Tuesday :Ran 3.2 miles, Sculpt class, walked .5 miles
Wednesday :Ran 4 miles, Swam 1000 yards, biked 10 minutes, Rowed 10 minutes, Sculpt class, walked .5 miles
Thursday : Biked 30 minutes, walked .5 miles

Total for week 7:
Ran 32.30 miles
Swam 3000 yards
4 Sculpt classes
Rowing minutes:  17 minutes
Indoor biking 105 minutes
Walked 2.5 miles

Total for 2016
Ran: 218.52 miles
Biked: 242 minutes indoors
Swam:  24,550 Yards = 13.95 miles
Sculpt classes:  26 classes
Walking:  17.5 miles
Body Flow Classes:  5
Rowing machine 17 minutes


Week 8:
Friday : Sculpt, walked .5 miles
Saturday  Ran 4.20 miles
Sunday : Ran 1 miles, Swam 1000 yards
Monday:Les Mills Body Flow, Sculpt, Ran 3.1 miles, walked .5 miles
Tuesday :Ran 5.5 miles, Biked 13 minutes, Sculpt class, walked .5 miles
Wednesday:Sculpt class, Ran 3 miles, Swam 1000 yards, walked .5 miles
Thursday:  Ran 7.09 miles, Biked 38 minutes, walked .5 miles

Total for week 8:
Ran 23.89 miles
4 Sculpt classes
1 Body Flow class
Swam 2000 yards
Biked 51 minutes indoors
Walked 2.5 miles

Total for 2016
Ran: 242.41 miles
Biked: 293 minutes indoors
Swam:  26,550 Yards = 15.08 miles
Sculpt classes:  30 classes
Walking:  20 miles
Body Flow Classes:  6
Rowing machine 17 minutes