Tuesday, February 24, 2015

Dogtown Half

Dogtown Half Marathon was my first of the year, 'dust the cobwebs off the race legs' race.

About 30 minutes before the race was to start, it was explained to me that the first mile of the course was to start different than I expected.  Up a hill... Giddy Up time! :)  I warmed up nice and easy, did some drills, strides, and then lined up with just a few minutes to go.

First 0.6 was the climb, and then up until mile 9 was rolling/downhill.  A portion, around mile 5, had a pretty rocky/trail portion that I am happy to report I did not trip on.

The last miles of this course are pretty dang tough.  Your legs are already fatigued so the climbing at the end is not exactly something to be desired... especially Majestic Hill!

I knew going into this race it was not going to be a PR course - BUT, I have never run a stand-alone half where I did not lose focus in those last few miles.  That was my main goal.  Stay focused.  And I did :)

1:32:08. 8th Female. 1st AG

This race decided to 'go green' and not have cups at the aid stations. so dumb IMO. I was very lucky to have Clyde meet me in spots throughout the race to run with me for a minute to give me my Water/Gu's.  (Gu'd at 4.7 and 9 - H20 at 4.7, 9, 11).

After, I ran a little cool down, awards, and then headed for a recovery swim. I CAN NOT pass up swimming in the lap pools when I am in St George.  We then decided to go check out the new Crit Series Rapid Cycling is starting up this year.

Holy. Fun!

The entire time I wanted to be racing with Rocky!!  TT bikes are not allowed at the stage we watched BUT, in a few weeks, the next race is a 10 mile time trial that may need to be add into my schedule :) :):)

Sunday before heading home, I had a long ride on my schedule.  Weather did not look promising but decided to tough it out.


Lets just say badass status was EARNED on Sunday :)

Rule #9
// If you are out riding in bad weather, it means you are a badass. Period.


I can not wait for my tri's to start up!!!  First one will be the usual Ice Breaker Sprint Tri in March!


Monday, January 12, 2015


a few ♥'s

Elite Minds & Train To Win
must reads. i keep one of them on the dash of my car. quick motivation.

Winter Cycling
amazing how much warmth you get from shoe covers and a robbers mask.
Velominati Rules #5 & #9  
while reading those↑ rules... check out #20. it's a good one.

(the shoe covers I got are these. water proof & fleece = warm toes)

Soft HR Monitor
just pay the extra money for the soft HR monitor. besides the hard one always breaking, it hurts to wear... meaning i often would 'forget' to wear it.  this soft one is worth the $$

Swim Toys & Long Sets
this band! these paddles. loving my swim sets lately... up to 8000!

Closet Organizers
not just for closets! 
i basically live out of my car so these keep me somewhat less messy.

speaking of Shoes
Solanas: Zoot was on point with this one. perfect everyday trainer.

Ultra Race: my go to speed-work shoe.

Ultra TT's: best race shoe.

bathroom.office.car.bedroom.kitchen.gym. filled with little daily reminders & symbols ...

My GoalsSay YesBreatheHabitsFuelTheMachine 

onsie for the win! found this in the kids section for 4.99!!! 
perfect for post-freezing cold workouts. and... i mean the Grinch, awesome☺☻☺

i am determined to continue moving forward with my nutrition. MoreFuelLessFearFoodsEnhancedRecoveryEnergyyyySTRONGATHLETE 

Getting ready
longer swim sets in the AM = less get ready time. a few products that i've found to help speed up the process.  

Loreal BB Cream.  this BB cream hides my post-swim goggle lines, apply just with your fingers and doesn't need a powder.  add some mascara and you are good to go. super quick and easy! my skin has been clearer not wearing foundation every day too.   

between the chlorine water, running, and the wind from biking my hair is always a tangly mess! about a month ago i started using Bed Head After Party & Loreal Serum and it's been 100 times better.   

mean, disloyal people.
creating a positive environment is not only key for progress in sport, but life.
rid all negativity.

loving MY ♥♥♥Support Crew♥♥♥


Friday, January 9, 2015

its that time of year...

i want to put out into the universe my goals for 2015. 




share them to make them 'real.'

AG win STG 70.3
Umeke Bowl

Swim.Bike.Run HEREWEGO!

Monday, December 15, 2014

Off Season.

Off Season.

Last year my kind of Off Season was sneaking in runs. Adding on, say... 25 extra miles to an already strenuous venture through the Grand Canyon. An occasional 'oh whoops, I have no idea how I ended up biking that many extra miles.' Guilty!  

This year, as hard as it is for a stubborn-always-on-the-go-do-not-want-to-slow-down-hard-headed-do-it-my-way-girl, I truly took time OFF.

Like off off. Like absolutely nothing. ZERO. and guess what...

I liked it    > HA!, HATED every second.  But I did survive :)  

T continues to help me see... 

'Training hard is easy; recovery takes courage and confidence.'  

↑ Maybe that is why I have such a tough time with the whole recovery thing.  Confidence is hard to be had.  It is for me anyways.  I was reading on another blog that said many people see 'training hard as a sacrifice.. but for me that is where I thrive.  Sacrifice comes when I'm asked to not do the things I love and RELAX.'

Relax. Recover. Rest.  Really, it is pretty damn simple.  This whole process is actually pretty dang easy when you have the confidence to follow the rules.  

Step 1. 
Work your ass off.  Build your body up! GO GO GO. Harder harder harder.  Push the body past your limits... 
            (side effect→ broke down)

Step 2. 

Step 3.  Repeat. akhilandeshvari 

... you know what is not included in THIS chain of events? Injury.  I plan to keep it that way too.  Anyways: 

Fitness was lost.  
Weight was gained.  
My mental sanity was tested.
Body rejuvenated, rested, and ready.      BACK TO STEP 1! 

Few things I've been up to

T-3 Turkey 5K

Winter Sun 10K

Some good things to come in 2015!!

Tuesday, October 21, 2014

Carving my path: Mt Nebo - Triple Summit Report

“As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives.” 

The past couple weeks I have found myself in a funky mood.  I think between post 'Ironman Blues'  (yes, it is for REAL) and some unexpected changes with friendships, I've been having a hard to being the positive Christie that I usually am.

So-   Being 'off-season' I thought it would be the perfect opportunity to take Sr. Thoreau's repeated 'single footsteps' advice and revisit the highest peak on the Wasatch Front.  

Mt Nebo is comprised of 3 main peaks.  In order to complete the 'Triple Crown,' you need to summit each one. Elevation range 6500-11,900, 7700 gain, ~19 miles   

'South to North Route'

We started bright dark and early at Andrew's Ridge trailhead.  

The trail leading up to the south peak immediately starts out steep.  We were with headlamps for the first few miles and managed to wonder off the trail for ~.5 mile.   

This meant hacking through some scrub trees and thorny bushes.  (Hate that!!!)

Yes I am still sporting my IM Wristband :D
Once we worked our way up the switchbacks to the ridgeline, all three peaks were in clear view.  Summiting the south peak is not technical whatsoever but it is steep and you can feel the lack of oxygen.  

Signed our names in the book at the top and headed for #2. 

We traversed along the west side of the ridgeline.  This area had a few scree-covered slopes to ascend/descend... nothing too bad.  A little bit of snow here and there as well.  

I remember back in 2012 being pretty dang scared of falling down the cliff on this section.  This time I was nowhere near as nervous.

 At the top of #2, we spotted a group of massive mountain goats.  Sweet!!

Last year, we took the west trail to reach the final summit.  Today, we decided to make our way to the top of North Peak staying right on top the Ridge/slight East side.  

It felt great making it to the top of the final climb!

 Highest point on the Wasatch Mountains

After having a lunch break, we started our descent.  It is a little rocky.  
Nothing difficult enough to be called 'scrambling' though.  

 Once down that initial drop off, all the hard work was done.  It was just clicking off the miles back to the car... step after step after step.  

After we hit the Monument Trailhead, we walked under a mile on the road before dropping down (more bush beatings to the body, yikes!) to the river bottom where there is a well defined trail (Salt Creek). This area along the river is freaking gorgeous!  Full tree coverage, saw several deer, quiet and peaceful.

Really great day! Finished off with a huge high five with my dad!!  I think it is funny how drained you can be after something like today but also recharged at the same time.  

..I approached the bottom of this massive mountain feeling small and down.  After several steps forward and several positive thoughts, I left feeling optimistic and higher than Mt Nebo!


Thursday, October 2, 2014

Ironman Tahoe, Chattanooga, and One Happy Girl

Ironman # 1

... I had just finished putting on my wetsuit when I heard the announcement, 'today's event has been cancelled.'

Nothing like sending thousands of athletes into an emotional frenzy.

Now typing this I feel very selfish.  In the moment it did not feel so trivial.  I focused my entire season on this day.  Not just completing any Ironman, but succeeding IN Tahoe.  I felt fit and ready.  All the extra climbing on the bike, altitude swim/bike/run's, course plotting, mental prep, details on my competition, months and months of training simply smothered in smoke.  It left me feeling angry... so god damn angry, and upset, and sad, and initially with the 'all that training for nothing' outlook.  I choose Tahoe because it was known for being The Challenging Ironman.  I wanted Tahoe and I felt cheated of it.

I read an article on the cancellation that said 'a triathletes disappointment may be compounded because of the feeling of loss of control - a challenge for a sport whose athletes are typically very meticulous and control so many aspects of their environment.'   Lack of control was exactly it.  This fire flared up unhealthy comping mechanisms... when we got back to our condo, I immediately isolated.   Went for a very hard run.  In the smoke.  No eating.  etc etc etc.
Good thing I have some great people in my life to smack me back into reality! My dad asked me... 'are you going to let this wall keep you out?'.  That was all it took.  Pity party over.  Accepted the fact that the Ironman Dream was going to have to wait until 2015.

But that was only the start of the adventure...

Driving home from Tahoe I had a quick decision to make about the opportunity to jump into IM Chattanooga.  Teresa was game for Chattanooga... she ensured me I was fit and ready, I just had to believe and trust in my training!  I talked with my Zoot Team Captain and he gave me the added confidence that I've trained my ass off and was ready to be competitive... that if my heart was in it, go with my gut and race!


We got home from Tahoe on Monday night.  I tried to catch up at work, completed a few last minute workouts Tuesday/Wed and then Wednesday night, we were back on the road.  30 hours later we arrived in Chattanooga, Tennessee.  

Pre Race

Teresa REALLY wanted me to concentrated on rest.  The emotional roller coaster of Tahoe and lots of travel takes a lot out of the body.  

Athlete check in, few workouts, some yummy food, rest rest rest rest and before I knew it, it was race day!  This Sunday, I would become an Ironman!  I had no nerves.  Sounds lame, but emotionally I had exhausted all the nervous/ excited/ pissed/ happy/ sad feelings 
and was just ready to freaking race.


'Fearless Acorn'

Swim 59:35, 22nd

While setting up transition they announced this would be a non wetsuit swim.  I need every advantage I can get in the water, so I was a little bummed but knew it was still going to be FAST ---> Hello Tennessee River! :)

Unusual swim start.  They had us line up in the order we arrived.  As the race started, we would walk out onto the dock, jump in and work our way through the point to point course.  This method moved quickly and I was pretty excited I did not have to experience a mass start.  I do think they should have had us self-seed in that line... I know a few super fast swimmers did not arrive early and ended up at the very back!

Wes had told me to be aggressive in the swim.  That was my only focus for the swim portion.  My dad gave me a little pep talk to not let people push me around right before I entered.  Usually I let people trample over me and just move out of their way.  Not today.  Today, I did the trampling.  

First half I took comfortably hard and then the last portion I made it feel like 70.3 effort. 
Ticked off the buoys which I stayed nicely in line with. With 3 buoys to go, I was feeling my arms starting to burn so I knew I had to concentrate on keeping that turnover quick! As soon as I saw the finishing arch, I focused on that, climbed up the stairs and was off to T1.

T1 3:43

Because of the late Tahoe transfer, I got the 'left over' transition spots.  Everything still went smooth though.  I think people forget about rehearsing transitions.  They are still very much part of the race.  It amazes me seeing super long T times... wonder what people do in there? :)

Anyways, pushed my way through people walking up the ramp.  As I entered I counted 
1st - 2nd -3rd pole which was where my bag was located - perfect!  Grabbed the bag and ran into the tent to the very end.  Dumped everything out.  As I put on my shoes, I asked the volunteer to put my Gu's in my back pocket.  Grabbed my helmet and put that on as I ran to my bike!

Counted 1...2...3...4...5...6....7th pole and there was ROCKY!!

Bike 5:40, 5th

My main concern this entire day was pushing the bike too hard!  (Rocky is hard to hold back sometimes :D) Teresa set me up a solid plan with my watts, HR, cadence, nutrition, etc etc etc.  All I had to do was execute. 

The first 30 miles, I guess I was so caught up in the race that I was not controlling myself - shit! 30 mile marker I made myself dial it back. I think I said out loud 'Rocky, slow it down.'  (Now looking back at my overall numbers, I think I pulled back too much!)

Being prepared for Tahoe, I found this course to be super fast!  It consisted of rolling hills, no long straightaways (which I prefer).  You ride out of town 10 miles, then do 2, ~50 mile loops, and then head back.  

The first 10 miles through town do not have the best roads and quite a few turns.  Once you get out into the loops through Georgia, roads were great.

Second loop the drafting got bad. I could care less when I see the men drafting together, but when I see ladies right smack in the center of the draft packs that really pisses me off. I mean come on ladies... you have to know something is up when you are easily cruising that fast.  

When I would see someone sucking on my tire, I might have spit to the right of me... just sayin', if you are so close that it hits you Not My Fault :)

The bike course was 116 instead of the typical 112.  Many bitched about this.  Especially the great swimmers.  Any extra time on the bike is a huge benefit for me though so I took those extra 4 miles with a smile!  And smiling was the common theme of the entire bike ride.  No real low points.  My only 'issue' was towards the end, my stomach did not want anything to do with another GU.  Grabbed a bonk breaker which did the trick!!

T-2 2:15

Another seamless transition. 1-2-3-4th tree was right by my bag.  Into the tent, I went to the very end again.  As I put on my socks/shoes, the awesome volunteers put on my race belt and shoved salt pills in my kit.  As I ran out I put on my visor/sweat bands and was off to run a marathon with a huge ass smile on my face!

Run 3:59, 4th
'Just keep moving forward'

Miles 1-4 

First mile there is a climb out of transition.  Between being happy to be off the bike and all the crowd support, you do not even notice that climb.  The rest of this section is flat along the parkway trail and I was feeling good.  Even holding back - I kept saying (out loud), keep the pace back Christie, you have a long ways to go!

Also want to note what a brilliant idea my dad had to use sweat bands.  Every aid station I would use the last of my ice water to soak them... it was keeping my core temp down perfectly!

Miles 5-9 

This section is along the highway.  Rolling/false flat and boring. I was still feeling relatively good and spirits were up.

Miles 10-13 

MY LOW of the day!

I saw my dad around mile 10 and then as soon as I approached the bridge to cross over to the North side, my legs felt like lead! Slowed down big time but concentrated on moving forward.  These miles are at the end of the first loop and it is hilly.  I'd compare it to the climb at mile 3 of the St George 70.3 course that takes you up to Red Hills Parkway.  You get the pleasure of doing that 3 times per loop. Up down, Up down, Up down, then back up over the bridge to start loop 2!

Miles 14-18 

Saw my dad again around mile 14.  He started running with me for about 30 seconds which made me smile big time! He shared words from Teresa and gave me some encouragement!  Body started getting life back into it during this section.  Although my pace was so much slower than I expected it to be, the time was passing by quickly.

Miles 18-21  

I wanted to walk so many times during these miles.  I felt like I was bi-polar... about every quarter of a mile my mood would change.  I kept hearing Shane say, keep moving forward... that helped, A TON.  At aid stations, when I would slow down to grab whatever my body was craving, I made a point to at least 'shuffle' along instead of stop/walk. NO STOPPING. Also this was when the rain started... I LOVE running in the rain so I did not mind this one bit.    

Miles 22-26.2 

Hilly Hell section again. :) Up down. Up down. Up (I'll admit I walked for a minute here) and then the final down.  You'd think those downs would be a relief but by this point in the race, they just served as quad punishment - ouch!  Then I saw the Mile 25 Marker.  I remember thinking, holy shit... this is happening... Ironman is happening.   Energy was zapped into my body.  There was a Zoot cheer section there that helped a lot too.  I gave everything I had that last 1.2.  Everything.

I don't even have words to describe the finishers shoot. 
I never ever, 
ever ever ever ever EVER cry.
and when I saw the finishing shoot ... #ALLTHETEARS

So many emotions and joy and ... I don't know how to describe it but it felt incredible!

As I approached the finishers arch, I heard Mike Reilly say 

'Christie Krompel from Price Utah, 

you are an Ironman!'


Post Race

Volunteers were exceptional at this race.  The lady let me basically hang on her while she got me food and to my dad.  Gave him the biggest hug!!!! We enjoyed our post-race sashimi tradition... and I just might have allowed myself an ENTIRE PINT of Ice cream :)


Still sporting a huge smile. Definitely one happy girl!!!