EPIC Woman Camp – with Tara Norton

Day4 started with a pool swim or ocean option, and I’m glad I chose the pool since the ocean was full of whitecaps in the morning. It’s such a treat to swim laps in an outdoor pool–dramamine only required if I try to backstroke! So Tara and Anja and I drove to the Kona community pool and got to work. I’ve been doing more swimming than usual since last year’s bike incident, as it’s one of the activities that usually doesn’t hurt my messed up hips, and I’ve actually come to enjoy it. We had time for the 6k option, too (the day’s minimum swim was 3k)–bonus! Swimming band-only is a favorite challenge (I’m crazy, obviously ), and the set of 20×100 on an easy interval was a no-brainer, too; the time flew by.

Next up on the day’s schedule was a timed 5k run, as part of the required daily 10k. I wasn’t optimistic about getting through it when I could barely jog an extended warmup without walk breaks. We gave E our predicted finish time (and watches, garmins, iPhones) and because of my painful warmup attempt, I added 5 minutes to my original estimate (points for the closest to actual run time). Turned out, my original prediction would’ve only been only :15 off…oh well. On the bright side, I managed to jog the 5k with only two brief stops to allow my symphasis pain to subside, a bit over 5 minutes faster than my estimate. (Trying to be positive; I’ve got a long way to go to get back to running…and am hoping that I didn’t cause a setback this morning.) I had noticeable discomfort on and off the rest of the day (more than I’d hoped I would following that little effort)…but the good thing about camp is that the rest of the muscle discomfort keeps you from dwelling on just one body part!

I was famished since I’d not eaten much after the long swim, not wanting to run with a sloshy belly, so made/inhaled a delicious hummus, pickle, tomato wrap. Unfortunately, I totally wanted to take a nap afterwards. But no rest until the day’s prescribed bike to kekahakai (aka pretty beach) and back! We rolled out and stopped at BikeWorks to pick up Michele, who was having her fit tweaked there, and after a bit of browsing, set out on the QueenK. I rode the Tara train almost to the turnoff and waited for the rest of the crew who’d dropped off the back–fall off and you’re left to suffer on your own! Alicia came through next so she and I rode down together to the prettiest beach on the island.
Etienne arrived at the beach a bit later but no Michele; turned out her knee didn’t like the new bike fit, so she chose not to continue and called a cab to transport her back to the house.

The climb up from the beach back to the QueenK wasn’t nearly as arduous as I’d remembered, so when T said to head back to the epic house, I got aero and cranked. I fully expected everyone to blast by me but it turned out that I provided a good shelter from the headwind back to town, so they rode the Lisa local train (as opposed to the Tara express!). I peeled away and dropped off the back after the airport but caught up with the rest of the group outside town and we made a quick stop for some tasty liquids (ginger lime tea for me, cafe cubanos for Anja, David and T)!

Our second massages of the camp were a welcome treat for those not too sunburned, and another yummy dinner…followed by a strategically placed icepack for my poor body.

Tomorrow is the mid-camp rest day, not a moment too soon, as always. I’m hoping my body will do some major healing over the next 36 hours so we can continue the adventure on Thursday! I’m having a blast, finally able after 6 previous camps, to keep it all in proper perspective and enjoy the epic process of learning about perceived (often incorrect) limits. If only my aging body would cooperate….!

Today started with an option to swim pool or ocean.  Lisa, Anja and I opted for the pool and apparently it was the right decision.  As we drove back to the house we commented on how rough the ocean looked and sure enough, Etienne said you could not even sight the coast guard buoy from the Kings buoy.  David said the way home was fun as they body surfed the waves.  I am glad I went to the pool.

I swam 6000 at the pool and did the IM set, 10 x 200 set and the 1000 band only for a lot of points   While I especially love swimming open water here, the Kona pool is amazing.  And I was much warmer than when I swim in the ocean.  Good way to start day 4.

Up next was our 5K run predict within a 10K run.  As I warmed up for 5K I could really feel the fatigue setting in.  I actually felt better yesterday heading out on my run, after a 3K swim and 180K bike with a million miles of climbing!  So I only predicted a 24min 5K and came in at 23:44 – only 16s off my prediction   It was HOT!  But once again, the few bits of intensity for me at these camps always feel good (once they are over, LOL).  Everyone ran well and everyone was faster than their predictions.  Sweet!

The ride to “Pretty Beach” (as we call it), aka Kua Bay was fun.  A wee stop at the BikeWorks bike shop to pick up Michele who had a bike fit appointment and off we finally went.  Anja and I pushed hard all along the Queen K Highway to the turn.  Fun!  It was fast.  The view at Pretty Beach really is spectacular and seems to be our main place for photo ops.  On our way home, Lisa pulled out in front and I was sure to catch the ‘LISA LOVE TRAIN’ – she was flying -  All the way to the airport!  Thanks for the pull Lisa – it was nice to be pulled along for the first time this camp.

A nice stop for our favourite cubano coffee from Kope Lani and easy spin home.  Then dinner and massages.  Good end to another beautiful day.  Thank goodness tomorrow is rest day because my legs need a wee rest!

Bring on the dolphins tomorrow morning please

Long ride, good climbs, sunburns and a bit of wind.

Today was the day. During every camp (and most trips without my family, for that matter), there comes a day that leaves me pining for family and home. Today was the day – despite the accomplishments and knowing that it is days like this that build confidence and fitness. I will not dwell on how these days feel because they pass with some food and sleep – and perhaps they are especially unique to me.

Thankfully when I FaceTime home, Kevin nods and knows me well and we both understand that this is the day that tests my psychological mettle – and that tomorrow always feels better.

Tomorrow will bring fresh perspective, energy and a revived excitement. Now to sleep… Zzzzzz.

The fatigue is starting to accumulate….this morning feels like a lifetime ago! Tara warned us to be prepared for a big day today, and she didn’t disappoint

We started the day with a 3k swim at the pier–and I got buzzed by three dolphins midway out to the Kings buoy (wonder if they’re my new friends from the pod I saw yesterday at Captain Cook??). The ocean seemed relatively calm but I managed to swim a bit off course (imagine that?!) into the ocean treadmill/endless pool on the return to shore, which is always challenging to move past. Thank goodness my legs weren’t cramping today….!

We had a quick breakfast (‘snarfing’ would be a good description!) then onto the bikes for what was planned to be a 178k ride out the QueenK, up Waikoloa road, and partway up the infamous old Saddle Road. Backtracking down to the upper highway and down HinaLani (a fun descent with wide shoulders and sweeping turns; thankful T hadn’t planned intervals on it like last year!!) to the QueenK was our return route.

I managed to stay aboard the Tara train almost to Waikoloa today so I guess the drafting practice is paying off? (I have mixed feelings about perfecting that skill, since it’s not allowed in a triathlon or TT, but it can be a great workout if the train engineer is as powerful and steady as T!) Once I fall off the back, it’s nearly impossible to get back on…It was a scorcher of a day and we were extremely grateful for the regular ice (and fluids, etc) refills from David and Etienne in the van. Thankfully, the breeze picked up toward the top of Waikoloa; that and another ice stop at the van saved me…but as always, be careful what you wish for…! Alicia and I turned left with instructions to turn right onto old Saddle Road (the new one is like a highway, with good shoulders but heavily trafficked). Turns out that the turnoff, while labeled Saddle Rd on google maps, was actually marked with a different street name. We actually stopped, looked at the sign, and decided it wasn’t what we were looking for and continued north on the upper highway. About 2 miles out of Waimea (!!), E and D caught up with us and we all u-turned/high-tailed it back to Saddle (or whatever the street name was) Road. We were not pleased to have tacked on 10 or so bonus miles, especially when we saw the bumpy tarmac and grinding climb that was Saddle Road. Thankfully, just when I had announced to Alicia that I needed to stop and stretch my back, she spotted the van up ahead—again, the guys knew just what was required at that point. Poor Anja had been suffering with digestive issues all day, so that was the revised turnaround spot. We headed back down the rutty road (wishing I had my new gravel/cross bike instead of my tri rig…) and headed south on the Mamalahoa highway toward Kona. The breeze we so appreciated a few hours earlier? Now it was crazy crosswinds eventually becoming a steady headwind into town. Typical windy day on the island, but an unfortunate development for us campers, who had been spoiled by virtually windless days thus far. Between the cross gusts, the narrow shoulder (with embedded reflectors that could wreak havoc it we hit one), and the heavy traffic (much of which barely moved over, buzzing us instead!), it was pretty harrowing. I wish I had Alica’s bike skills, as she rode rock solid just to the right of the shoulder line, whereas I was squirrelly and annoying the heck out of the traffic! After pulling over at the scenic overlook to catch my breath (was my heart pounding from the effort of climbing up there or from the terror of the vehicles buzzing by?), we managed to tackle the last bit on the upper hwy, very happy to see the Hina Lani intersection. Thankfully we navigated the last bit, ending up back at the epic house with adequate time to slog thru the final workout of the day, a 10run. )But first, a quick and refreshing jump into the large dipping pool here at the house! Brilliant suggestion, Alicia!!)
Between my old injuries and misaligned hips, my 10k was a jog/walk marathon (or so it felt); I barely made it home by dark. Big day indeed. (Turns out Alicia and I rode 189k total–yikes! No wonder we are practically comatose this evening… Let’s hope for a restful sleep–I know we all need it desperately…!!)

Day 3 for me today was a 3K ocean swim, 180K bike with 50kms of CLIMBING and a 10K run just before dark.  I made it in time, but barely… The pool at this house is AWESOME for post workout cool downs.

Today I got to see the dolphins (my fave!) – they were just swimming by so it was a quick sighting but probably good to keep me from getting colder than I usually do
Alicia didn’t see them and I am really hoping she will get that opportunity because this is her first time here and hasn’t had the honour…YET!

Home for a quick breakfast and earlier roll out with a 180K bike planned with a lot of climbing.  The climb up to the upper highway from Waikoloa is a great and long climb – after reaching the top, however, more climbing was to be done on the old Saddle Road.  Some missed the turn but Anja and I climbed, climbed some more, and kept climbing until the lunch stop.  We stopped a little earlier than planned to get back to the others to refuel them and so Anja and I tacked on at the end to get the mileage to 180K for points   We literally climbed for over 50kms!  Unfortunately I burnt my back with all that time in the saddle with my back exposed to the sun (and even though I applied and re-applied sunscreen and even wore David’s cotton t-shirt for a while, until I was just too hot) so I am now feeling a little bit warm!  Today’s ride was more windy on the upper highway which is actually more characteristic of the riding here but my Trek bike rocks and I felt so stable and safe.  Anja has the same bike – we just have to charge her Di2!  I rode my small ring in sympathy which was good practice at high cadence

A 10K run with a couple sub 5min/km kilometers was fine by me!  Ouch, I am tired but loving the intensity again.  I am also loving observing how we all handle different highs and lows throughout our training days.  Life is good.

Today’s play of the day definitely goes to Anja who has been battling stomach pain for two days but has not once complained and is getting it done.  She is a true champion.  Most of us are feeling the heat and learning how to fuel properly and are starting to dig a little to push our limits.  Epic camp it is!

David and Etienne are amazing and always seemed to be driving by to see if we needed anything JUST at the right moments.  You guys rock.

Today I think it may be a record of how many GUs I have eaten (aside from when I raced Ironman) in one day   But no cramping and no bonking!

Bring on Day 4

Day 3 started out not so good for me. Still suffered from stomach issues but as I mentioned before you suck it up and ride:)

So Ocean swim first 3 km as usual and no dolphins.

Back to the house for more breakfast. Etienne you are doing an awesome job as usual.

Our tummies are full again and on the bike we go to find more hills.
She found lots of hills, yikes it was a very tough day!! 50 km of climbing . Wow, quads were on fire!!:):) Love it!!

We finished a 180 km of riding but due to stomach issues I was not able to run but I did walk 5 km:)

Good day again and good night.

3k swim..probably the best part of starting your day..i who really doesn’t like to swim feel maybe not fast but very comfortable in the open water..big improvement from a few years ago..now the bike which i absolutely love has given me some challenges..today it started out to be amazing..of course if it’s flat with some long inclines and great declines I’m all in…long climbs not so much – my plan was to just sit in and climb at my own pace..pace well that declined rather quickly but i managed to hang in for 90 until my adductor told me no more..well it won..sadly so it was walk or catch a ride..that was not the plan as i had the opportunity to have the sag take me but i was just stubborn or stupid so kept going..at 90 i got a ride home and they were great people..enjoyed there conversation..inspired by their life…i then got home and got my brain in order and got off the poor me wagon and getting back to business tomorrow..so maybe a unfinished day but that’s how it rolls sometimes..once again the crew hung in there with me..thank you..stay tune for another episode with michele for day 4- it’s going to get exciting..:)

Day 2. Mental challenge is the word of the day. Tough day for me but I got the job done. Someday that’s just how it is. The important part is just to push through and know tomorrow is another day to over come those fears that run so deep. Epic

Today started with 10k run feeling amazing..cycled to captain cook – swim to monument -bike back..the 2nd part brought on a lot of challenges but I’m getting the job done and accomplishing what can be difficult is amazing in itself but also believing that as well..luckily i have the crew to help me and trust me that can be exhausting ha ha. great day…

Today we started the day backwards.
We ran first which was nice as it was cooler. Had a great run, was able to negative split it.
Then we biked to Captain Cook, where the Dolphins like to hang out. I totally forgot how hilly the route was to get there. Ouch!When we arrived we all swam out to the Monument across the bay and back! It was quite wavy ! Tough swim for me but I got it done and I am very happy about this. Of course I did not see any dolphins but Lisa and Michele did, lucky girls.
Once I got out I was not feeling so well, my stomach was cramping a bit , but no mercy here at camp!! We changed into our bike gear and got ready for our time trial up hill, yes you read correct – UP HILL for 13 km!! Thanks Tara!
Long climb, and it felt never ending but I climbed pretty good. Did not beat Tara, hopefully next year .

We all made it up the hill and Etienne and Karl-Fritz were waiting at the top with cold drinks (water only)! Thank you for that guys! You Rock:)

Once we were able to breathe again we continued our ride back to the house. Tara and I tagged on to make it 90 km.:)Extra points:)

It was a great day again.
Thanks to the coaches Tara, Etienne and the one and only David!

Day 2 for me consisted of a 20K run (for bonus points and hopefully to start training for Ultraman – still have to apply and HOPEFULLY be accepted, and for a 50 miler in June – gulp!), a 90K bike with a break in the middle for a 3200m swim to the Captain Cook Monument, and a KOM up Napoopoo.

I started my 20K run waaaay too late so I was in complete meltdown but finishing it by jumping straight into the pool felt great.

I inhaled a fast breakfast in time for roll out (better time management today!).  I stopped a little bit before the lunch/swim stop (because I knew there was no internet connection at the bottom) to FaceTime with Maya and my family which was so great – I miss her soooooo much but was happy to hear her tell me how happy she was with all her Easter Egg hunting that was happening back in Toronto.

Everytime I do the swim to the Captain Cook Monument, I get so cold that I think I may never make it back.  And everytime I do make it back, I get pummeled by the waves trying to exit the ocean, while my legs go into a full spasm.  Today was no different and when I changed out of my bathing suit was SHOCKED to see all the black lava sand COMPLETLY covering my entire body and even inside by orifices.  YIKES.  Alicia was so great to help me clean up (it took a while), in time to eat some lunch and start our KOM.  Makes for a funny story anyway.

This is my favourite ride on the island (I think – I like so many) and the climb (and descent) on Napoopoo is so great. I worked hard and had a slower time than last year but was happy given the additional run and swim pre TT.

I was happy to finish the additional mileage to get to 90K for a point before making it home to help with dinner.  I think I ate my salmon, potatoes and salad in record time – too bad I can’t get a point for that!

Today was a bit of a test (and it’s only day 2) and so far everyone is doing great.  I sure was happy to get a massage while gazing up at the stars.

Thanks SO MUCH to our sponsors – Trek, GU and Zoot – we couldn’t do this camp without you and you all rock!

Bring on day 3!