My Luray Triathlon 2014 Race Report

About the Luray Triathlon

View along the Luray Triathlon bike course

Luray Triathlon is the perfect event from beginner to  advanced triathletes. The course is beautiful and hilly. The views are breathtaking and the mix of hills, false flats and straightaways keep the bike and run exciting.

The race is  family and spectator friendly and you can camp at the race site (Lake Arrowhead Park).

Camping out at Luray Triathlon

Luray Triathlon also gives back to the community by donating to United Way of Page County and supporting clubs and teams. There is a page on the Luray Triathlon website dedicated to the clubs and teams. It was exciting to see all the club tents set up and the members supporting each other.

Luray Triathlon was recently featured in the Washington Post in an article titled: “How to prepare for your first sprint triathlon.”

My Husband, the Race Organizer

David Glover with Luray Parks staffMy husband, David Glover, is the founder and organizer of Luray Triathlon. He works hard all year to coordinate a fun, safe and quality event for more than 2,000 athletes, spectators and  volunteers on race weekend

Along with David there are so many wonderful people who help make the race a reality with their all their hard work and dedication.

The $5,000 Prize Purse and New Course Records

Matias Palvecino chasing John Kenny at Luray TriathlonFor the first time this year, Luray Triathlon offered a $5,000 cash prize purse ($2,500 each race) that was open to both elite and amateur athletes. It was impressive to see the level of talent it attracted.

Course records were set by Daniel Feeney and Calah Schlabach in both the International distance and sprint triathlons. The top 3 male and female finishers each day were amazing! I enjoyed meeting Steve Rosinski who was overall 3rd in the International and 2nd in the Sprint. Steve was very friendly and helped the race announcer identify numbers of finishing athletes on Sunday after racing.

My Two Races

I competed in the international on Saturday and a relay with the She Does Tri girls on Sunday. I placed 8th female in the international and our women’s relay won the Sprint female relay category.

My Luray International Race on Saturday

Krista Schultz finishing Luray International TriathlonI have been battling adrenal fatigue since 2009 so have not been able to train as intensely as in the past. My top performance at Luray International was back in 2008 when I finsished 3rd female and 15 min faster than this year. After this years race I was happy to feel strong and recover quickly.  I had fun racing and have learned more each year about how to manage my fatigue and still enjoy competition.

Lake Arrowhead is very calm and the temps were perfect for a wetsuit. Once the swim started,  I could not keep up with the lead pack but found a guy to help me keep a steady pace. I exited the swim behind the guy and ran quickly up the stairs toward transition. The crowds at the top of the hill were awesome!

I was in and out of transition and once on the bike I felt strong but could not push the intensity I would have liked for a 26 mile ride. The bike course is challenging and somewhat tactical so it is nice to know where turns, hills, false flats and descents are located. I always recommend pre-riding this course if possible.

The ride felt great which I knew would not result in a fast time but I gave it all I had and looked forward to the run. The final climb on the bike course is exciting because there are spectators ringing bells and cheering.

Race announcer Brad Rex at Luray TriathlonWhen I entered transition and took off on the run I heard Brad Rex, race announcer, say something that I couldn’t quite understand, but I knew it had to be funny because people were smiling as I ran by.

I ran strong but could not find the upper gear I needed to go faster. The top women were well ahead and I had to work at avoiding the feeling that I should have raced age group instead of the Open/Elite division.

Once I crossed the finish line,  I felt good. I cannot remember the last time I felt that good post race and had a decent finish time.  I am looking forward to making more progress next triathlon season and maintaining my regained energy levels.

My First Triathlon Relay in the Sprint

Mayra Krueger with Krista Schultz at Luray TriathlonThe She Does Tri relay included Andrea Mathias (swimmer), Mayra Osorio Krueger (cyclist) and me as the runner. Andrea swam like a dolphin and Mayra rode like a pro then I was off on the 5k run.

A woman caught me about a half mile into the run and I noticed she was a relay. We ran side by side for about a mile and I clocked us at about a 6:30 pace at the first mile marker. We passed a guy and he yelled, “Iron Wars” which would have made me laugh out loud if I wasn’t breathing so heavy. I pulled away from her slightly at the turn around but I could feel her close behind.

Once we hit the last mile and started climbing the final hilly section she pulled away. I gave all my energy to the hills and could see her turning the corner about 20s ahead.  The woman finished before me and after chatting with her at the finish line she said she was in the mixed relay category. We agreed that it was helpful to pushed each other. This was such a great experience and a ton of fun!

Friends Racing

It was especially nice seeing friends and team mates compete. Mindy Ascosi on the podium

Andrea, Mayra and Doug Alban did a mixed relay on Saturday  and took their spot on the podium.  Mindy, my good friend and old room mate, swam in  relays both days. Mindy brought her husband and daughter with her to camp and enjoy the festivities of the weekend. It was great to see them and share in the fun!

The talented KC did the “Devils Double” and received multiple awards, which is no surprise.  KC is a strong runner and we see her on the podium in just about every triathlon she does.

Girls of She Does TriI look forward to racing with KC because she has a great attitude, works hard and loves wine:)   It was wonderful seeing such a strong presence of the She Does Tri Community at Luray Triathlon this year and I look forward to more racing with the awesome ladies!

More Photos from Luray Triathlon

Posted in Client and Friend Stories, My Races, Travel and Experiences | Tagged , , , , , , , , , , , , , | Leave a comment

Barb’s Race at Vineman: July, 26th, 2014

Greta and Krista

“The best things in life are the people you love, the places you’ve seen, and the memories you’ve made along the way.”
~UNKNOWN

Vineman/Barb’s Race is my favorite half Ironman distance event! This year marked the 25th anniversary of Vineman. The race director, Russ Pugh, hosted a nice wine and cheese ceremony to celebrate the history of Vineman a few days before the race. A few of the past winners including Brad Rex said a few words about the race and then they played a great slide show with highlights from past years. It was neat to see my husband David, Brad and all the amazing athletes who had won Vineman in the slide show!

Barb’s Race is a fundraiser for cancer charities and happens the same day as the Vineman Ironman. It is the only all women’s half distance triathlon in the world and better yet it’s located in Sonoma County, CA – wine country!

Overview of Race Course

The race has two transitions starting at Johnson’s Beach in Guerneville (Transition 1) and finishing at Windsor High School (Transition 2).

Highlights of the race course include the mellow Russian River swim course. The shallow depth of the water allows you to swim or run. You could stand up in the water and literally run through the River if you wanted. It’s a clearly marked out and back swim course.

In addition to a lovely swim venue the bike course is my favorite part of the race. We cycle around beautiful vineyards and pass wineries along the way. The rolling hills and climbs are reasonable and help pass the time with a mix of flatter sections. Either a road or triathlon bike is appropriate for this course.

Finally the run is hilly but has as many downs as there are ups. Parts of the run course are shaded which was a nice relief from the sun and heat this year. You complete two loops of the run course and finish at Windsor High school (Transition 2).

Brad RexAbout My Race Day

Brad Rex, very good friend and past Vineman winner, dropped me off at the swim start and after some words of wisdom he sent me along my way.

I saw some of the She Does Tri girls preparing for the day in transition and we were able to chat for a bit before my swim start. They were easy to spot in their sharp looking 2XU jerseys that Kathleen Hayes designed for us!

Swim

After pulling on my two piece Desoto wetsuit and wishing the girls good luck I headed into the water to warmup. The ladies in my age group all gathered at the start line in the Russian River and once the horn sounded and we were off! We spread out quickly and I found myself racing against three other women all the way to the swim exit. Brad was there cheering for me when I exited the swim and after grabbing my bike I started up the short hill out of transition and left Johnson’s beach.

Molly and MayraBike

At about mile 15 into the beautiful and scenic ride I heard from a spectator that I was in second place but was soon passed by a few strong cyclists. I enjoyed the bike course and worked hard on the hills. I neglected to drink all my fluids which hurt me later on the run but it was enough to keep me moving steady. At mile 45 I started climbing the hardest hill of the day, Chalk Hill. Once I was over Chalk Hill the course did not feel easier but I was able to maintain some momentum using a combination of standing and spinning in a lower gear.

My advice for anyone preparing for this race is to build hill repeats into to your cycling workouts.

Run

I entered transition 2 at Windsor high school and heard my sister Greta and Ally cheering loudly! I was so excited to see them that I almost forgot I was racing but quickly refocused to rack my bike. I grabbed my shoes, visor and water bottle and started running toward the exit where my friend Kim, who was volunteering, directed me.

The first few miles of the run were a challenge as I could not feel relief from tight muscles as a result of the 56 mile hilly ride route. After I hydrated and fueled more through mile 4  my legs started to feel better but was I passed by a woman. I had only done a few brick workouts (bike workout immediately followed by a run) so I was now paying for skipping several of these sessions in training.

Don’t skip your brick workouts!

Once my legs came around I started receiving compliments from the crowd at how strong I looked and it gave me some good motivation. I could see the woman who passed me and I started closing the gap. The day was heating up and I heard someone say it was in the 90′s. Cramping, chills and overheating were all apart of the struggle to keep moving but I managed an 8:50 pace with the help of excellent aid stations and volunteers along the course.

While running, I spotted several of the She Does Tri Girls on the course and cheered for them as I received their cheers and smiles.

She Does Tri Girls

Finally, I crossed the finish line at around 5 in a half hours in 7th place and won my age group! Even though it was far off a personal record I was thrilled! It had been years since I had raced a Half Ironman and felt good. Goal accomplished!

Barb giving awards

The best part of doing Barbs race was having my sister, good friends and team mates (She Does Tri Girls) there sharing in the experience.

Krista and KC

After the race the She Does Tri Girls gathered to celebrate the day!

She does Tri Girls

Greta, Ally, Brad, Abigail and I visited a winery and brewery the next day. This is the wonderful thing about racing in wine country, you get to celebrate and vacation at excellent wineries after the hard work is done!

Sonoma County IMG_2690

The She Does Tri Girls are already making plans for next years Vineman/Barb’s Race experience, we will be back wine country!

There are several race options if you do not want to do the Full Vineman or Barb’s Race. They offer relays for both distances and an AquaBike (Swim & Bike) for the Full Vineman.

If you need help with training visit She Does Tri Coaching.  We offer exceptional training plans, individual coachinggroup coaching and consulting.

Posted in My Races, She Does Tri | Leave a comment

30 Minute Workout to Maintain Strength and Prevent Injury

“Fifty percent of triathletes sustained an injury in the 6-month preseason… Thirty-seven percent were injured during the 10-week competition season.” - Burns, et al.

Injured Triathlete

Injuries are common with endurance athletes including triathletes, runner and cyclists. These sports require that repetitive movements are performed in the same plane of motion and can cause strength imbalances.

How do we prevent strength imbalances so that we can keep progressing in our sports?

The answer is through regular strength training and choosing the appropriate exercises.

Below is a simple strength program that can be done on easy endurance workout days. Shoot for 2-3 days a week.  I recommend doing the exercises before or after your workout for good time management. The entire routine takes about 30 min and you will need a foam roller and exercise cord or band.

Continue reading

Posted in Strength Training | Tagged , , , , , , , | Leave a comment

Run Galesburg Run Race Report + 3 Training Tips

Run Galesburg Run Half Marathon

Run Galesburg Run StartOn June 1st I lined up with the other runners at The Cottage Hospital Half Marathon in Galesburg, Illinois. I had some time goals and hoped to place well in the women’s field.

I love this race, mainly because my very good friends organize the event but also because it is very well run and a fun time. The after race party and after after race party is AMAZING!!!

There is also a 5k and a 1 mile fun run so anyone can participate. Continue reading

Posted in Client and Friend Stories, My Races | Tagged , , , , , , | Leave a comment

My 2014 Race Schedule

What are your goal races this year?

Getting ready for a run!

Ernest Hemingway said, “It is good to have an end to journey toward; but it is the journey that matters, in the end.”

In 2013 I had some fun events! Race trips were not just about competing but enjoying time with friends. Continue reading

Posted in My Races | Leave a comment

The Seven Guidelines for “Your Best Diet”

What should I eat to improve body composition and gain energy?

2012-11-16 18.03.08

If you are asking yourself this question or similar ones about nutrition you may be looking for “Your Best Diet.”

What is “The Best Diet?” The answer is, it depends…. The best diet is different for everyone based on their goals, health status and accessible foods.

Marketing material, doctors, trainers, coaches, nutritionists and peers may all give you conflicting advice.

So, where to begin? Continue reading

Posted in Nutrition and Weight Loss | 1 Comment

Big Race In a Small Town – Run Galesburg Run

I live in Boulder, CO, the mecca of endurance athletes, and have the privilege to train with some of the best coaches and athletes in the world. At workouts we often discuss our upcoming races.

As The Galesburg Half Marathon came closer my friends would ask me things like, “How many more days? Did you do that half marathon yet?” There were times I was surprised by their interest because some of them had just won an Ironman or made it to Olympic trials and this was a half marathon in a small town. Continue reading

Posted in Client and Friend Stories, My Races | Tagged , , , , , , , , , | 2 Comments

Ann Nicocelli Races Luray Triathlon

Update from Ann, brain aneurysm survivor:

It was wonderful seeing Krista, David, Brad Rex, Andrea Mathias and the whole She Does Tri group at the Luray Tri last weekend!! Congratulations to everyone involved for organizing such a great event! The camaraderie and support from the athletes and within the graduates of the She Does Tri camp was fabulous.

Racing at the Luray Tri this year was a gift. I had canceled my participation last year when my brain aneurysm was discovered a few weeks before the race. Coming back this year was a personal victory. I cannot say enough about the organization and quality of the race and the pre-race clinic. I attended the clinic and the information provided was great. Race day was beautiful – perfect weather!

Continue reading

Posted in Client and Friend Stories, She Does Tri | Tagged , , , , , , , , , , , | 2 Comments

3 Simple Steps to Get “Fit”

Krista race picture at Columbia TriathlonDo you want to get fit?

Are you struggling to get into shape?

What ever it is you are trying to achieve making a change that will stick takes the same steps.

Here are 3 Simple Steps to get “Fit”

1. Determine a goal

What is it you want to achieve through fitness?  Weight loss, health, speed, all of the above?  What ever your goal may be start with one in mind, make it specific then write it down and pick a date so you can work backwards to develop your plan.  Make sure your goal is practical, enjoyable and achievable.  A coach can help you with determining appropriate goals, planning and workouts. Continue reading

Posted in Nutrition and Weight Loss | Tagged , , , , , , , , , , | Leave a comment

Ann Nicocelli Does Tri

The Day the Unexpected Happened

by Ann Nicocelli

Introduction

Ann Nicocelli

On July 16, 2010, just three months after joining the She Does Tri Camp, Ann Nicocelli discovered that she had a brain aneurysm during a visit to the emergency room. With this diagnosis, brain surgery was the only option for a cure.

Ann was an eager, enthusiastic camper when I met her at She Does Tri Camp. She was excited and determined to learn and achieve great things in the sport of triathlon. After learning about Ann’s brain aneurysm and her fight against this terrible fate I wanted to know more about how she was dealing with all the thoughts, feelings, and uncertainties that came along with brain surgery. Her story which is still unfolding can give us all courage as we struggle with finding the motivation to get up everyday and work hard toward our goals. Ann is kind enough to share her experience and perspective to help others who may also be dealing with a life threatening diagnosis or are struggling to exercise and accomplish a physical task. I am proud to call her a She Does Tri Camp graduate. We will hear more about Ann’s story as she continues on her journey and competes in the wonderful sport of triathlon.

In the attached article, Ann shares how her training, focus, and determination, brought her through her potentially fatal condition. She takes us through her trip to the emergency room and diagnosis, brain surgery, and recovery. She shares how triathlon training brought her through all elements of this challenge stronger and more centered – all the way to the planning for a half Ironman in 2011, just nine months after surgery.

Continue reading

Posted in Client and Friend Stories, She Does Tri | Tagged , , , , , , , | 5 Comments