Recipes Wanted

My good friend Kristin had an idea while talking about Xmas gifts and I am going to run with it. (she is credited with the inspiration) Here it is-

I am going to compile a recipe book from friends all over. Send me your favorite recipe (doesn't matter what it is) to jennikeil at yahoo dot com.

This the season for good food and good friends.

Ironman Arizona RR- Playing Poker

Arizona was a lot of fun, but I wouldn't do that course again. Yes it's flat, but it was such a cluster on the bike 2nd/3rd lap and same for the run. The run is on 98% cement and it pounded my body like nothing I've ever ran before. It was a lot of fun being out on the bike the first lap and being in draft legal lines (at least for the first loop).

Weeks leading into the race, I felt good with where my fitness was at with the swim and run, but doubted my bike fitness, so with Tim's training plans and some late advice from M.Lovato, I was able to put in some good confidence building workouts. My swim fitness this year has grown-I've been super happy with my form which has really improved, resulting in swimming faster and easier. Running- although I really didn't put in a ton of big mileage weeks, I felt that my workouts were solid. 5 weeks out, I paced a BoldRunning runner in the Denver Marathon and easily ran 2:40 for 25 miles on a way tougher course than Arizona. But who cares-it is race day that matter. I ran poorly on race day.

I wish I could say I was fired up for my first pro race, but I'd be lying to myself. This late season race after the year we've had- I just wanted to get the race over with. I was looking forward to the days after the race more than the race itself. I also find it funny in my first pro meeting, there was a lot of discussion about drafting, legal distances, etc. etc. especially from the women... and get into the race and see so many women sitting in. I feel for them as they are faced with a lot of challenges especially in the looped courses, but still...

Swim- Sitting down at the table

Seconds before the start my goggle gasket on my left eye broke. I was trying to remain calm but it just wouldn't stay connected. Roch Fry was yelling at us to get in the water, so I dove in and decided I'd swim with 1 eye. I swam over to a guy on a paddle board and he helped me yell for another pair- luckily another guy had a pair I used. I knew that I needed to key off a few guys- namely Petr Vabrousek- he swam 52 there last year. All of a sudden BAM, we were off without incident. There was a front group and I settled into the second group- at the first turn, I really started to feel good and moved to the front on the way back- lead the whole 2nd group the way back. Swam 55 and really felt like it was pretty easy. Did I swim too easy? I knew it was going to be a long day and I knew Petr knows how to race consistently, so I am confident I swam smart.

T1- Ok, I guess- about 4 guys passed me including Petr V. Feet were so cold and didn't work until about 30min into the bike.

Playing the Cards and pacing my play

Bike loop 1- got out with a group of about 5 guys- Trevor Wurtele included- he had been there for weeks riding the course, so I figured I'd key off of him. Really nice guy by the way and I know his coach, so I know he'd be a smart biker. Close to the first loop turn around, I was coming too close to the guy in front of me with a referee behind me. I decided I needed to move- that meant moving to the front of our pack up the steepest part of the course. So I rode a bit out of my comfort zone to go to the front- I still felt ok and knew I could recover on the way down... rode 1:35

Bike loop 2- the windiest of the loops- headwind out and felt ok- I was in a bit of no mans land as that group I was with rode ahead- I stuck to my heart rates and decided not to worry about anyone else. I was eating and drinking on schedules, but my endurolytes I added to my Accellerade just tasted awful. At this point we were catching a lot of the AG's and clustering began. Got my special needs and got back to the start of the 3rd lap and felt really pretty good and mentally set myself up to ride the last loop as strong as I could. Rode 1:38

....And Bam- some tough cards-

Bike loop 3- After about 5mi I noticed my front tire was soft- how long had it been like this? Not sure. Stopped and felt it and it wasn't that bad- made the decision not to change it and just add some air via C02- ended up doing this about 3 more times- which I really am not sure how much time I lost- maybe 6 minutes?? What a cluster of people riding 2 lanes... it was unreal. Not fun in my opinion. I saw (women's pro I won't name) toward the end of the last turn around- mile 18 or so and passed her. As I looked back a few times- she ended up sitting on my wheel or there abouts for the entire way back- yelling at ME to yell at the age groupers that we were coming through... amazingly disappointed for her to do something like this. I had 1:41 on my watch but it stopped with my stops. Noted a ton of front age group guys drafting and a few groups of pro men... all I can say is WOW. I know deep down I raced a fair ride.

5:00 total bike ride- absolutely lame considering my fitness. Just never really felt that snappy, but I never felt horrible, so I guess that's good. Just really no focus for me.

T2- as I jogged into T2, I just felt flat- like the wind was absent from my sails- the flat thing really helped me to not be to fired up... went ok- kinda slow I guess- just wanted to reset things a bit and get ready to run.

Ok- here we go. Push the chips to the center. All in.

Lap 1 run- from the first mile I felt awesome. As I headed out- again- I was in no mans land, but knew once I got to the other side of the lake/canal, I'd see some folks. I knew this was going to be good- had 6:30 pace in my head and just tried to take in gels and not go out too fast- sticking around 6:40 pace for the first half loop... Jenni let me know I was in 37th place- which stung a bit, but I knew I could run down a lot of guys. I really had no other option- play it safe and I finish-gamble on what I know I can run and hopefully get to a point I can draw from catching guys.

Lap 2- still ok and catching quite a few guys, but toward the end of this I was noticing my quads weren't firing correctly- they were so sore from the pounding on the cement. I know the feeling of the pounding, but this was different-deep throbing and it hurt a lot. Like nothing before.

Lap 3- basically a war with myself to not stop or quit. 7:30 pace felt like 9:30 pace. I knew at this point I was struggling- my legs were just not working the way I needed them to but kept running... still ran 3:01 and that was the 10th fasted run time, but that is such a huge disappointment...

I believe had I not had the flat- getting off the bike a bit closer to another group of guys could of really pushed me more and possibly into 12th-14th place, but who knows...

Overall, I'm happy with how I raced and how I played the cards I was dealt. Am I disappointed? Yes, a bit, but considering this year, it was still a successful race. What would I change? Training wise- I felt like I did well, but 3 weeks leading into the race, my run volume dropped due to a foot nerve thing that lead to a tendon soreness- BUT, that had no effect on me race day. I rested a bit more for this a few weeks out as I was just wasted from training- I think months leading into this I probably should of had a few more days completely off...

16th Pro, 18th Overall. 9:02 total.

Observations on Ironman Arizona. The not-so-positive

This race is challenging in a lot of ways- but most of them are not challenges I believe an Ironman should be. The course on the bike and run are lack luster. If you're looking to set a bike PR, then this is the course for you. If you're looking to set a run PR, then I'd think again- the course, although it's mainly flat is brutal on your legs and has a lot of wonky turns and transitions onto dirt, rock, cement. They announced that 1100 of the 1400 participants had never done an ironman- I believe it. Bike racks at the aid stations? All the aerohelmets, aerobikes and aerowheels on people going 14mph. 3 loops on the bike and run aren't fun to me, BUT- I understand the challenges putting on an Ironman- isn't easy. The positive- great weather and I really enjoyed Tempe and Phoenix. The volunteers were awesome.

I have to send a huge thanks to Jenni, Chuck D and Laura Tingle.

Driving down with Chuck as the pilot and as my wingman during the week- kept me relaxed and focused. What a friend to take vacation to come and watch and hang out. He drove us down to the start race day and hung in there all day- yelling at us on the bike and run- letting me know where I was at. Laura was a great addition to the race- although she wasn't able to race to her potential, I believe she will really be a great IMer when she is able to sync up some things with her health. Thanks Laura for putting up with us all. Last but not least- Jenni. As always, she's the rock that grounds me. Gives me so much strength with our lives together. She is such a huge part of me in so many ways. She helps me reach deeper in training and racing. I love and believe in you and us, always.

Thanks as well to Jess Gumkowski of MassageBoulder. Her hands really helped my legs get ready for the race. Thanks Jess!

Thanks to Tim "Lucho" Luchinske Waggoner. Thanks Tim for your support, friendship, coaching and guidance.

Thanks to Michael Lovato for your advice and help.

I have to apologize to my sponsors- unfortunately, I wasn't able to get my top screened in time for the race. Thanks to Specialized for the best bike I've ever ridden and the hot new Roval Wheels. Skins, TriBuys, Nineteen Wetsuits and Boulder Running Company.

IMAZ Photos

Here are some photos from the race. Jeff will have his race report up by this weekend. But for now it is good to be home! Happy Holidays!

Jeff and Chuck posing with the coffee

Jeff and I before the swim start.

Devin and I waiting for Jeff to roll by on the bike.

...and there he is.

Some loop and some mile on the run course. Lost track and got confused after mile 5.

Rock On

JK

Phoenix or Bust

In 12 hours I will be trading in the Colorado winter for some much needed sun and warmth. Phoenix here we come!

Jeff has been down in Phoenix since Monday getting ready for Sunday's race. He is fit. He is excited. He is ready to race. This will be Jeff's first Ironman race as a professional. Jeff turned in his amateur card at the beginning of this year. A number of people asked WHY since he was a great age group athlete. Some people argued he would get more exposure as a age group then a pro. Some people said it would be hard to get to Kona. Some more people said sponsors will be harder to come by. Jeff said," I don't want any regrets in life. I want to know I tried. If it works out great. If not, I am still a great age group athlete." I respect that answer 110%. The last thing I want for Jeff is to wondering if 5 or 10 years "What if?" He will and has always laid it on the line and given it his best effort. What more could you ask for?

Jeff is racing under #31 on Sunday. I Will be posting Twitter updates@jennikeil during the race. Send all your speedy vibes to Phoenix this weekend!

"You have to take risks. We will only understand the miracle of life fully when we allow the unexpected to happen"

-Paulo Coehlo

Rock On

JK2

Friday Afternoon Specials

On Friday afternoons, I am done teaching at noon. I have until 3pm to get some work done, go for a run, a combination of both. Typically, I am very productive during this time. However, last Friday as I looked outside and saw dark grey skies threatening to rain/snow and the temp drop from 60 down to 40, I was discouraged to run. As I sat at my desk, the stack of lab reports and quizzes started at me-tempting me to read them. My email box (which I used as a check list-I read you are not suppose to use your email for this purpose) begged me to catch up on the notes. Work colleagues kept asking me questions that I didn't feel like thinking about. It was Friday afternoon.

Solution-I dug my headphone out of my bag and started to find new music on iTunes. What better way to waste a Friday afternoon then educating myself on the latest and greatest music out there. Winter/indoor training demands good music. After some time, I came up with my Friday Afternoon Playlist. Check it out!

Friday Afternoon Special-November 13th

Tik Tok-Ke$ha

3-Brittany Spears (Yes-I bought a BS song)

Good Life-OneRepublic

Hey Sister Soul-Train

Boom Boom Pow-Black Eyed Peas

She Wolf-Shakira

Drop it Low-Ester Dean with Chris Brown

Shot-Lil' and LMFAO

Gansta Luv-Snoop Dog

Morning After-Timbaland

Black & Blue-Miike Snow

Osaka Loop Line-Discovery

Happy Listening

Rock On

JK

Me, myself, and 3 dogs

I am alone. Jeff left this morning for Arizona. Jeff, Chuck, and Laura left in 6 inches of snow in Boulder and are headed toward the warmth of Phoenix. I am left in the snow and cold with 3 dogs. I know this sounds cheesy, but I already miss Jeff. On the other hand I am looking forward to some time alone. As they say absence makes the heart grow fonder.

Blu (above)- She is using her Jedi mind tricks in this picture.

I enjoy my time alone-for about 2 days. Then I am ready for Jeff to be back. But for 2 days I can watch all the football I want. Eat cereal for breakfast, lunch, and dinner. Wake up at 4.45am without having to be quiet or tip-toe around the house while JK1 sleeps. Jarvis and I can take up the entire bed and sleep diagonally. I can run and ride as much as I want without someone telling me to "take it easy". And I can read as much as I want before going to bed (trying to read before bed and sleeping with someone training for an Ironman don't go well together).

The down side-I am a single parent to Jarvis, Lucy, and Blu for a week. The pictures would depict that they look sweet and innocent, but don't let that fool you! Being home alone with them means AM walks before work so they don't tear the house apart. Coming home during the middle of the day to make sure the house is still standing. Asking friends for help with the doggies when I am meeting from 1-5 a few days. PM walks to ensure they sleep at night and are more tired then the previous day. Then on Friday, the pups go on vacation at Grandma's house. This equates to fun times all the time. Grandma spoils them. She buys them their own special chairs to snuggle in. They always come home with new toys. I think they secretly hate coming back to "reality".

Lucy (above)-Jeff's little girl

Jarvis (below)-My little man

Until Friday, I am going to root for the Steelers, watch as many chick flicks while

riding the trainer, finish my book I have been working on for a month, and indulge in Special K Chocolate Delight. On Friday the real work begins-support crew for Jeff and Laura at IMAZ.

Rock On

JK

The Evolution of an Ironman

Progress

A wise man I know once said (I think he has said it more then once actually because Jeff has heard it before) "Length before strength, strength before speed." So with that said, I have been slowly increasing my miles and hours over the last two week. When I started back about 4 weeks ago, I think I started back too quickly. Thankfully, my body lets me know these things before I take it too far. Got all the kinks worked out and now I am started to increase my hours and mileage slowly-but with the overall goal of consistency.

With my first priority race not until spring of 2010, I have the time to build a strong foundation for the upcoming race season. I have chosen to make some changes in my training and race this year, therefore, I am starting to learn more about why and how I can train to be as efficient, strong and fast as possible. With this come the added knowledge of nutrition and recovery as well. I did not pay much attention to how or why I trained last year. And to be honest I could have done a better job at being more dedicated to many aspect of my training. But it was a great season with good results in the end. I have set out a new challenge for myself and now I am going to go for it-with the help of a few good men (and women)

Length before strength. Over the past two weeks, I have started to work into full training again and working full time. That requires a lot of creativity. All this is completed in an aerobically base heart rate cap and working on my form. Additionally, I have worked on getting my upper body strong (for reasons I will mention later) and working on my core strength. Over the next two weeks, I will increase my volume as much as I can do given my motivation, the weather, and how much my body will let me do. Thankfully, I have great friends (and a kick-ass hot husband) who are doing the same things--make training partners easy to come by!


Rock On
JK

Skirt Chaser Savannah 5k

Pictures from the Skirt Chaser in Savannah!

Jax and I has Love Bugs

I am praying before the start of the race

Wings are on and I am doing ok.

This is what sub 6 pace looks like. What was I thinking?

A great friend and fun times in Savannah

Wings

In a span of 24 hours, I went from 27 degrees and 2 feet of snow to 80+ degrees, high humidity, and full sun. My body was in shock. I decided to add onto that shock my attempting a 5K. Not so smart, but I was trying to see the advantages of racing from a training stand point. I was trying. My training has been going alright for the last two weeks. This week, not so much do mainly to the snow on Wednesday and Thursday, then all day traveling on Friday. I have just been logging SLOW miles and trying to ride 3x a week. I get to start swimming next week and as sick as this may sound, I am looking forward to swimming again.

Jax and I headed over to Savannah Friday afternoon. I was excited to get out of town for a few days with her. I had never been to Savannah, but have heard great things about the city. I just know some historical facts from my AP American History class in 11th grade (Thanks Mr Gardner!). The trip was uneventful on the way over minus the SCREAMING child on the small regional jet from Charlotte to Savannah. But we survived, got the rent a car and turned on the AC.

Saturday morning was race day. But the race was at 5pm. I ran in SportSkirts 1st race about 2 years ago. That is also the 1st time I meet Jax. 2 years later, we are together in Savannah supporting Nicole in her SkirtChaser race series. The SkirtChaser race series puts on 5K races in about 6 cities right now (with more to come in 2010). The women start off 3 minutes before the men and then the men try to catch the women. 1st person across the line wins money. The night is capped off with a fashion show, dating game, music, drinks, food, and a ton of fun! Jax was excited that I was going to race. I was not so excited.

As I warmed up, I was dripping in sweat. It was so HOT out. The course was a simple layout, mainly flat, around a race course. I guess some wealthy people had built a F1 style race course years ago, but the concept never took. Now they have just local races on the track...and a 5K race. The loop around the track was 2.1 miles and then another half mile on either end for a nice 3.1 miles.

We lined up. I looked around. I was the only girl in the front wearing a costume which included a pair of wings. Hmm...this should be interesting. The gun goes off and the girl take off. And I mean take off. We were flying the first 1/2 miles. I looked down at my Garmin a few times and saw 5.30, 5.20, and even a 5.16. Shit. This was not going to be good. Then someone yelled "You are flying with your wings." For now I was. I decided to be smart and back down a little with the pace. I wanted to run a certain pace, but I knew it would be ambitious given my current state of fitness and training, but hell, I had wings. That had to given me an advantage.

Mile 1 rolls by and I am sitting in 4th place. A little after mile 1 I catch 3rd place. Ok. This is not as bad as I think. I am still holding my ambitious pace. Then it happens at mile 1.85 (according to my Garmin). My wings all off. And from there I stop flying and start spiraling to the ground quickly. 2 girls pass me. One has my wings and asks if I want them. I smugly dismiss her and my wings. I don't need wings. Reality was I did need wings. Maybe even 2-3 sets of wings. Mile 2-3 was 20-30 seconds slow then than first 2 miles. Ouch! I cross the line, still able to break 20 minutes and finished as the 5th female, but wondering what I could have run if I was fit. Oh well. It is October. I don't need to be fit. Right?

During the awards ceremony, someone complained to the race crew that people wearing wings had an unfair advantage over those who didn't wear wings. Interesting concept. I wish it was true. I would be sporting the wings at every event regardless of whether it was Halloween or not.

Rock On,

JK2