70.3 #29 and #30 Tale of Two Races

It's been quite some time since I last wrote a race report. This weekend, someone reminded me about the rain we experienced at last year's race, which inspired me to write something to celebrate this year - and be able to remember for next year or next week.

Four weeks ago, I finished the Coeur D'Alene 70.3. The race outcome wasn't what I had trained for. I never felt quite right, lacking energy, which led to not fueling—a mistake that never ends well. Once I began the run, I experienced some positive moments after I started fueling, but unfortunately, it was too late. I'm proud I never gave up and completed the race in 6:59. This finish time was 3rd fastest out of 5 finishes for CDA. Coach Michael had me prepared - I had the fitness, but did not execute on other aspects of the race. It's a good thing I had the fitness otherwise it would have been a longer day. Thankfully, fueling issues can be 'fixed' within 3 weeks!

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My mantras for Oregon:

1. EAT/Drink and fitness will follow

2. Transitions with PURPOSE.

Back to the basics, I carefully tracked the calories from my breakfast and training for my last three weekend rides, making sure I ate and drank. Coach approved. I was successful each week. Was not going 'fail' on nutrition again.

Arrived in Salem on Thursday evening. The Grand Hotel was all decked out for Ironman Oregon! All the front staff had Race Shirts on to greet guests. Easy check in and delightful staff! Highly recommend this place.

Friday morning went for my first swim, joined a group walking to the start line for a practice swim. While I don't remember much about last year, I do remember sliding on my butt hard going down the hill to do the practice swim then! That thankfully did not happen this year. Ironman actually had a red turn buoy out already so we knew to stay right of it so not to hit the sand bar. Made it to the buoy and pretty much took off! WEEEEEE, at least until the turn to get into the exit. I cut in to soon and found myself STUCK in the heavy weeds. Flipped on my back and floated with current out of the weeds, then had to push hard to get to the exit. It's going across the current to get out. Finally made it out - 26 minutes to go 2281 yards - (1:09 per 100 yards).

Seattle Tri group met at 4 pm for a practice swim, I had brought another wet suit so figured what the heck I'd go again. Surprise! I am sure some of you are asking - what happened to Ann, she doesn't swim in water and now she is swimming TWICE in one day??!?! When the swim is somewhat like a water slide, it's hard not to want to go again. Building additional confidence going across the current to the exit wouldn't hurt. Even after telling others about the weeds and encountering them the first swim, I still hit them again, though not as bad. This time - again 25:30 - 2054 yards (1:14 per 100 yards).

RACE DAY!

I might not ever do a race that I can't drive to as I am loving bringing my Ninja Coffee machine with me. I love waking up to my coffee being brewed instead of an alarm clock. Don't worry I had 3 alarms set since I was on my own, but coffee got me before alarms!

 I also found an awesome travel fan to keep me cool at night. It was wonderful. The fan is totally adjustable and works well for those of ladies who need some cool air during the night (AKA Menopause! )

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Goal 1 Get up at 4 am - CHECK.

Goal 2 - Drink my 500 cal + 1000 mg breakfast - CHECK

Next got to Transition about 5:15. The guy next to me took his space and half of mine for transition. Dude, really? It made me realize I have come a long way. My transition was smaller than it's ever been. Just my helmet, bike shoes/socks/sunglasses for bike, Run was hat, shoes and race belt. No hydration back/belt nothing extra! I feel like I've grown up. ;)

Filled my bike hydration bottle and put 3 other bottles on bike.

Goal 3 - drink at least the 3 full bottles, 1 for good measure. This was exactly what I had the last 3 training weekends.

Didn't stick around in transition - headed to get in line to mile long walk to the swim start.

Had on 'throw away shoes' to make the walk more comfortable. Got in line and chatted with a woman who lives near tri cities. Her husband is doing Tri-cities and she is getting to be the 'Sherpa'. It was fun to chat with her and it made walk go fast. I lost her at the morning bag drop off. Since I was closer to the front this year, I got in the water pretty quick - or IM is just getting better after doing this 5 times. So much improvement from the first year!

** note - I am so thankful to Santiago and Nick P for hosting swims at Sammamish Landing - I got lots of practice jumping off the dock and starting to swim. Those swims prepped me well for race day!

I jumped off the dock and didn't hesitate - not that the current would let me. Headed left of red buoy and before I knew it saw the yellow buoys and then orange one. Did get something in my throat where I had to turn on back and cough to clear it - annoying but fine. Then was nearing the turn buoy which I took wider to miss the weeds - Success!

Out of the water.....in... 23:41, not fighting too much to get out of wetsuit and smiling!

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Transition 1 - improved but still needs work.

To be clear it is a long ass Transition - up a steep ramp, some stairs and lots of grass.

But single digit and faster than the last 2 years!

	Oregon 2021	Oregon 2023	Oregon 2024	Oregon 2025
Swim	30:11	25:02	29:54	23:41
T1	8:08	10:08	12:04	9:13

Bike - my favorite

Got on bike and headed out with 2 goals - EAT/Drink and don't relax.

Like Dory - just keep pedaling and when my legs feel like I am working hard it's prob cause I am and it's OK. People think this course is 'hilly', while it's not pancake it is pretty flat/false flat. I was well prepared as I have route that I have that is pretty close to Salem. I knew I could be close to last year's incredible time and was hoping I could beat it. The course is beautiful, very low traffic and excellent road conditions. Couldn't ask for a better course!

I usually look at may time, but I added avg lap speed to my computer screen so just kept looking at that and my watts (when my legs complained). Lap speeds were close to what I wanted. Again, my focus really was drinking / eating. Near the end I looked at my overall avg speed and knew I was close to last year's time. I didn't even look at the time on my computer, just hit stop knowing I was close - but that I had, drunk ALL 3 bottles and a few gulps of bottle 4 and had 3 gels over the ride. Mission accomplished - PR by 3 min yay!

	Oregon 2021	Oregon 2023	Oregon 2024	Oregon 2025
Bike	3:18	3:14	3:05	3:02

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Transition 2 - Personal best for this race!

Could be because I was right next to Porto pottie so didn't waste time heading to one.

Plus the fact all I needed to do was put shoes/hat/belt on and be off.

	Oregon 2021	Oregon 2023	Oregon 2024	Oregon 2025
T2	7:38	8:43	11:00	5:42

Last leg - the Run.

This is usually where I fall apart and lean into to walking. Not today... I was fueled and ready to go. Mile 1 always sucks but I knew aid station 1 I'd be greeted by Santiago, Seattle Triathlon Group President and all around amazing person! The hug was an instant energy boost. Mile 2 was my slowest mile for my typical bathroom stop. I am getting better/faster dealing with my one piece tri suit - didn't finish zipping it up until the last mile.

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I felt ok after bathroom break and was super thankful to the overcast and lower temps. It was perfect weather. Ticked the miles off. I think around mile 5 I heard someone say "hey Ann I see ice cream in your future" - and a pat on my back - it was Thomas R from STG. Another great boost - so fun to have friends on the course.

Each aid station I walked, took water / salt tab and half of a gel. Then started running again.

Got faster on the second lap. Deanna, Zoot /kona team mate passed me with about 3 miles left - she was cruising. I tried to keep her in my sights but she was a bit out of my reach. Finally got to the last mile. As I was running, saw the gal I chatted with in the morning. As I got to her - I said "aren't you who I started my day with?" She said - OMG yes - this is so great. We made each other's day! Then it was UP the 'taco bridge' when a volunteer said - you'll get recovery soon - finish hard and she was right. That stuck - I was working but know I'll be FINE at the finish line as there is nothing better than a finish line.

Solid run with neg split! What a difference when fueled.

Run Time: 2:22!

CDA was same as Oregon 2024.

Yesterday's time was the fastest run from a 70.3 since 2013

	Oregon 2021	Oregon 2023	Oregon 2024	Oregon 2025
Run	2:41	2:46	2:38	2:22:52
Pace	12:22	12:42	12:08	10:53
Finish	6:45:47	6:44:53	6:37:20	6:04:11

Last time I executed times like Oregon 2025 - more than 10 years ago.

Who says you can't get faster when you age definitely not Coach Michael Covey!

	Run
Lake Stevens 2013	2:08
Oliver 2012	2:20
Troika 2012	2:21
Desert 2012	2:21
Victoria 2008	2:22

First pic is heading up the bridge to finish...then the smiles at finish!

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Glad to be a part of three wonderful tri teams. PR Performance, Team Zoot and Seattle Tri Team (formerly SGLTG-Seattle Greenlake tri group)

Love Zoot Gear feels great to race in their gear.

Seattle Triathlon Group is amazing for supporting everyone from new folks to experienced folks. It is driven by a strong group of volunteers who set up meet ups for training. Next year I won't miss the 'host' training as I most definitely need to give back for all that I have received.

PR Performance has team swims/track sessions and a weekly ride around lake Sammamish.

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Final words

• Thanks to my super supportive husband Steve! My ROCK and biggest supporter.

• Coach Michal Covey - happy one year coaching anniversary. Excited to keep building, learning and working on my confidence. We did it! Thanks for talking me through the struggles of CDA and helping turn around and nail it this time. Thrilled to see the hard work payoff.

• Santiago - Love you always my friend. Word are not enough for all you do to support the tri community!

• Allison Snow - my race buddy. Missed our long discussions this weekend and champagne toast - looking forward to Tri Cities training weekend and race weekend.

• Chris Hatfield - fun competing with you! Dude we are SO closely matched. Excited for your progress and keeping me on my toes.

• Deb Hatfield - Love that you had a great day and a super PR!! The smile at the finish line was priceless. You have been doing amazing and can't wait to see you continue the journey!

• #TriAmigos - Eileen, Scott and Vijit - always great to have you all on the course. Enjoyed breakfast and sharing stories after the race. Roth here you come!

• Kathleen Colvard - super supporter for all and picture taker! you are a Rockstar!

• And....anyone I missed apologies!

Already signed up for Oregon 2026!

Food Highlights- all walking distance from hotel:

• Ritters - excellent fig and goat cheese burger with rosemary fries.

• Ritters - Ruben and sweet potato fries

• Amadeus - Chicken Schnitzel - Chicken breast dusted in panko and parmesan served in a lemon caper sauce, mashed potato

• Archive Coffee and Bar

  • Espresso French Toast -Thick challah bread dipped in espresso, milk & egg*. Served with powdered sugar & house-made whiskey caramel

  • Matcha Martini - YUMMY. Yes, weird but if you like Macha it is yummy.

  • Steak Frites - Teres major steak medallions topped with house-made garlic confit blue cheese butter. Served with fresh herb fries

  • Warm & Toasty - Espresso on tap, milk, vanilla, brown sugar & house-made coconut cream praline

• Masonry Grill - Filet!

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