For those of you who did not know, our very own Becky Olacke raced in the Ford Ironman Lake Placid last weekend. She finished with a time of 12:40:50. Good for 3rd in her age category (F18-24). Here is some of what she had to say: "I think that Crossfit had a big part to play with how I felt during the event, especially in giving me the confidence to go "balls out" (if I had any) right from the beginning and not to hold anything back. I've only been training Crossfit for 3 months and I can't wait to see what it'll be like in June 2010, when I race IM Coeur D'Alene, after a year of CF training! Thanks to everyone who helped me train physically and mentally and for having me in their thoughts. Trust me- it means a lot knowing that people are there for support during the roller-coaster of emotions experienced during an Ironman but even more how it transfers to the ups and downs experienced in life." (check "More here" at the bottom of this post for the rest of her tale) Way to go Becky!! Just a quick reminder of the August Long Weekend Class Schedule Saturday August 1rst - 10 am Sunday August 2nd - No class Monday August 3rd - 7:30 am, 5 pm Saturday's Workout: The Heat Wave 90 secs max rope climb ascents (15 ft) 90 secs rest 90 secs max 20 m shuttle run 90 secs rest 90 secs max reps clean and jerk (135/85 lbs) 90 secs rest 90 secs max reps burpees You must touch the ground at the end of each 20 m shuttle run. Score is total reps of the 4 exercises. This will be a very intense workout. Hit it hard bebes. Special thanks to the Lumberjack and Fancy Pants for helping me devise this workout. I hope everyone enjoyed this week A La Shepherd. I consider it a great honor to program for CrossFit Vancouver. It is 413am and 2 alarms go off signaling that it is time to get up and get ready for the 140.6mile swim/bike/run journey. It is pouring rain outside making alarm bells go off in my head about hypothermia and crashing on the bike course....so much for trying to stay calm. As usual I am a little late getting to the start and dash through the crowds of spectators to just get into the water as the National anthem is playing. I look around at all the amazing people that I am surrounded by and think of their drive, focus and goals which got them to this start line...it gives me the shivers of excitement and I realize why I love this sport! The gun goes off and 2250 people take off- all heading in the same direction. Imagine 2250 people all running for an exit about the width of a hockey rink at once, but you are in the water so instead of being trampled there are punches thrown, kicks given and a lot of inadvertent groping that goes on. About 3 minutes into the swim I had a minor mental freak-out and almost decided that I didn't want to race that day, but then I thought of all the people who believed in me and I convinced my brain that I wanted to race. The rest of the swim went well and the sun even came out from behind the clouds just as I was finishing the 2 miles--talk about energizing I felt the best I have ever felt coming out of the swim and dashed into the bike transition. I am going to thank Crossfit WODs like "Nancy" for this strength. The volunteers (who make the race) helped me into my bike gear and I took off onto the bike course. I felt great and had the biggest smile on my face so I decided to go for it and push hard right from the start. I was in a bike pack of 39-40 year old men and we were clipping along the hills at an incredible pace. All was well until an official snuck up on us and gave some of us, myself included, a red card...which means you have to pull-over and sit in a penalty box for 4 minutes. This was my first penalty ever! I was laughing about it for most of the race and was actually pretty happy about it (until the next day) because I have never been aggressive or close enough to the front for the officials to worry about carding for drafting before!! Again, I think that Crossfit had a part to play in this confidence and strength that I had on the bike. I also had my first "within race" bike crash---a minor one, at a bottle exchange zone. The rider ahead of me hit a bottle that was on the ground and bailed, I hit her bike and bailed on top of her. I didn't get any road rash just a bruised hip and a wrist injury. Upwards and onwards though as the ride got very hilly around mile 40 and by mile 60 my adductors were seizing so I had to hold a high cadence and not grind any of the hills...the last 10 miles of the 112mile ride were biking hell-all up hill and with every muscle in my body ached from sitting too long. I couldn't wait to hop off my bike and get into my running shoes! Pulled on my pink runners and started the marathon. Again, I left transition with a smile! All of my "running muscles" felt fresh even though I had already been kicking and pedaling for over 8 hours. I love the run because there are so many spectators who cheer your name and give you advice like "Never underestimate yourself"-which is the mantra I chose to use during the marathon when I started to feel like I couldn't run any farther. Around 13 miles into the run I started to feel like I was in a daze...it took me about 6 miles to get my electrolytes back in order and felt better for the last 6 miles of the run. At mile 23 the girl I was trying to beat passed me and I tried to pace her but had no extra juice left at that point so she took me at the finish by 7 minutes. I had hoped that my bike split would have given me enough of a lead because she is a runner for U of Illinois but because of the crash and penalty it wasn't to be. I ran across the finish line 12 hours and 40 minutes after starting the race. I missed my Kona Worlds slot by 7 minutes (so frustrating to have come so close) but still was confident that I gave it my all when I ran through the finish line and heard "Becky Olacke from Vancouver, BC, you are an Ironman" for the fourth time! I think that Crossfit had a big part to play with how I felt during the event, especially in giving me the confidence to go "balls out" (if I had any) right from the beginning and not to hold anything back. I've only been training Crossfit for 3 months and I can't wait to see what it'll be like in June 2010, when I race IM Coeur D'Alene, after a year of CF training! Thanks to everyone who helped me train physically and mentally and for having me in their thoughts. Trust me- it means a lot knowing that people are there for support during the roller-coaster of emotions experienced during an Ironman but even more how it transfers to the ups and downs experienced in life.