2011 Ironman Lake Placid, Marathon leg, lap #1
Saturday, December 15, 2012
The End
Thursday, December 13, 2012
Fwd: Congratulations from USA Triathlon
-------- Original message --------
Subject: Congratulations from USA Triathlon
From: no-reply@usatriathlon.org
To: LANIRALSTON@MSN.COM
CC:
Congratulations Lani Ralston. You have qualified for the Olympic-Distance race at the 2013 USA Triathlon Age Group National Championships on August 10 in Milwaukee, Wis., after finishing in the top 10 percent in your age group at the Women's Triathlon.
Registration will open on February 1, 2013. This event has sold out in each of the past three years and is expected to sell out again in 2013, so be sure to claim your spot on the starting line early.
The USA Triathlon Olympic Distance National Championship is the nation's premier amateur Olympic-distance event with the top age-group athletes from all 50 states forming one of the most prestigious age-group fields in the sport. A select few athletes from each age group will also qualify to represent Team USA at the 2014 International Triathlon Union (ITU) World Championships. ITU has not yet announced the date and location for the 2014 World Championships. Details will be added to the Team USA website as soon as ITU makes an official announcement.
For more information on the 2013 USA Triathlon Olympic Distance National Championship, please visit www.USATNationalEvents.org. Please note: Athletes must be current USA Triathlon annual members through August 10, 2013, in order to register. You may register or renew your membership at www.usatriathlon.org.
USA Triathlon annual members should CLICK HERE now to take advantage of exclusive sponsor discounts when making travel arrangements for Milwaukee. The host hotel is the Hilton Milwaukee City Center Hotel. PSA exclusively manages USA Triathlon-owned National Championship housing needs and can offer the best rate for the USA Triathlon room block. Once the room block has been filled, athletes looking to reserve other rooms at the Hilton Milwaukee City Center Hotel can use a 15% sponsor discount through USA Triathlon and Hilton.
Questions? Email NationalEvents@usatriathlon.org;
Sunday, December 2, 2012
Mittens 5k
Thursday, November 22, 2012
Monday, November 19, 2012
Off season
Well I have been "off season" since 11:15 am yesterday when I dove across the finish line in Philadelphia in my desperate attempt to finish under 4 hours (which I did with 2 whole seconds to spare) .
Sunday, November 18, 2012
Philadelphia Marathon
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Saturday, November 17, 2012
Tuesday, November 13, 2012
Race Week
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Saturday, November 10, 2012
Another PR!
This just in, oddly enough while attempting only to do easy sets of 100's at the pool today focusing only on form I set a 100 PR by about 7 seconds--while not even actually intending to do so.
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Threshold test and suffer fest
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Tuesday, November 6, 2012
Philadelphia Marathon
Monday, November 5, 2012
Ghost Run Half Marathon
Good day for a nice run with the Brickyard Crew. We ran the point to point half from East Hampton to Hebron, Ct along the Airline Trail.
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Saturday, October 27, 2012
IRONMAN Lottery Program
Hoping for some good luck this year!
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-------- Original message --------
Subject: Registration confirmation for IRONMAN Lottery Program
From: "Lottery@ironman.com" <Lottery@ironman.com>
To: laniralston@msn.com
CC:
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| Registration Details
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Sunday, October 21, 2012
Ghost run build
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Saturday, October 20, 2012
Reverse taper
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Sunday, October 14, 2012
Hartford Marathon wrap up and training thoughts
Tuesday, October 9, 2012
4 days out
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Monday, October 8, 2012
Race week
The state of affairs going into race week. Ctl still up there, tsb on the rise....
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Sunday, October 7, 2012
Friday, October 5, 2012
Wineglass Marathon
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Monday, September 24, 2012
Performance Management
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Sunday, September 16, 2012
740
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Membership
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Sunday, September 9, 2012
As the rooster crows
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Zone 1
After several weeks of lousy running, yesterday was a great day. Group run, flat terrain, about 10 miles.
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Monday, September 3, 2012
Yellow Jersies, living strong, drugs, and dreams
So here's my comments:
I started running in 1984 as a teenager, after spending the summer at my grandparent's house in Lanikai, HI. Everyone it seemed was training for this thing called Ironman. On TV I watched a young woman from Maine run away from the field during the first ever women's Olympic marathon. I wanted to do that too! So I did. I entered a 10k. I knew of no books, magazines, or resources on the matter, so I made up my own training schedule on a calendar. I finished the race in 1:02, age 14!
Fast forward to high school, I did a few sprint tris and joined the XC team. I liked XC better than tri, simply because everything was about leveling the playing field. You could not win a race just because you had better equipment, like in a tri. My mom loved biking however, and was probably Greg LeMond's biggest fan.
I did well in high school running, was even offered a scholarship but did not take it because I wanted to get into the medical field. The college progam indicated to me that health/science studies were not a good fit for a college athlete's travel schedule.
So I ran non competitively in college, and restarted racing after I got out. By that time, there was a new American cyclist on the scene: LA. And coincidentally, my first job out of school was in oncology. Wow, Lance's first tour victory was really an inspiration for my cancer patients. I can remember being in their rooms as they were suffering at the hands of their diseases, and some commercial Lance was in would play on TV. See, I would say, don't give up.
On a personal note, it got me back into cycling too, in 2001 I spent my income tax return on a Trek Alpha 1000 in Postal colors of course! At one point I even had a yellow bracelet, although I lost it- it was too big for my small wrists and slipped off.
Dreams. I think cross country running gave me the courage to pursue my dreams despite a pretty rough childhood. Eventually, the dream of Ironman---which I was introduced to at the beginning of this whole journey during that 1984 Hawaii stay with my grandparents, came true for me as well.
But with all of life's ups, there are always some downs. For me, it's been beyond hard to realize that I can't save everyone and disease claims young lives. And it's been hard to deal with some of the changes in our healthcare system that at times makes work downright impossible. Of course, it's been tough accepting that heroes we look up to for inspiration were not all they were cracked up to be.
That said, I think we all need to have dreams and hope. Looking back on all of this, I appreciate the the dreams that for me have materialized. In retrospect, I am glad I did not choose the scholarship and the competitive athlete's life. I cannot explain the actions of others, and while I'm disappointed about cycling, Lance, all of the top pros basically---I still want to believe in dreams and hope. At one time LA provided this for me, but not in the last years. I've moved on, looking for sources of hope and inspiration in all I see around me and the people I meet every day.
Life is good. Long live LeMond!
Late Summer update
Anyway, swim training with my total immersion coach is going well. I hope this new style of swimming eventually leads to faster times. In that vein, I am looking at getting the Poolmate Swim watch to assist with my swim training and data collection.
Biking went well, the tri bike flies!!!! I calculated approximate power ranges based on speed for a bery specicfic set up on my bike trainer, and am working on increaseing FTP through the use of approximated power training.
And my very own, specially designed "superfoods diet" is awesome. Gives me lots of energy and keeps that weight down.
What's not been going well??? My running. Ugh. Legs tired and leaden. Heart rates wayyyyy to high. Sometimes I have felt like I can't breathe while running. I did manage a course PR at the Lobster Loop 5K in mid August, and a new Olympic Triathlon PR at Lake Taramuggis Tri last weekend. HR still super high, so I QUIT (ouch!) drinking coffee. This seemed to help, I managed to get that 20 mile training run done 2 days ago, and trained all weekend. I had more even readings at the New Haven 20k RR today. My time was 1 minute slower than last year, but it was a new course, and as I said, I trained right through this one.
My next and last tri of the season is next weekend. I am thinking of doing my run workouts on my old Nordic Track ski machine to see if that helps foster some much needed recovery.
Posting NH pics- one terrible one of me running (note ice cubes sticking out under my shirt and pained look on face), as well as an HTC group shot. Good times!
Monday, August 6, 2012
Fwd: Registration Confirmation
-------- Original message --------
Subject: Registration Confirmation
From: support@active.com
CC:
Registration Confirmation for: Dear Lani, Congratulations! You are now registered for 2013 IRONMAN Lake Placid. Please check the event's official website for updates: http://ironmanlakeplacid.com Please notify lakeplacid@ironman.com immediately if your information changes. Check out www.ironmanstore.com for all of your race gear and Ironman apparel needs. Use coupon code ?Ironman2013? for $5 off your purchase of $50 or more. Speed for Rent! With cutting edge technology from ZIPP, TBT Race Wheels offers you a chance to ramp up your race day game. Rent the latest ZIPP race wheels at a fraction of the retail cost, with the convenience of in-expo pickup, drop-off and support at all North American IRONMAN and select IRONMAN 70.3 events. Visit www.tbtracewheels.com for full details on the rental fleet and to reserve your race wheels today! Thank you and good luck! IRONMAN Athlete Services lakeplacid@ironman.com |
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Triathlon Resources
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Sunday, August 5, 2012
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Saturday, August 4, 2012
Tired
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Saturday, July 28, 2012
Back in business!
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Thursday, July 26, 2012
Bouncing Back
Fast forward one year and a DNF later, and strangely I think I am a better person for the DNF than for the medal. Odd I know. I need a little more time to process this all before I go public with the news that I am a 2013 entrant.
The few people that do know however have commented that it is more inspiring to see me bounce right back than to finish last year. I also feel more humble, and am striving for a more balanced approach to all of this. I think I feel and look more at peace depsite another year's enormous task ahead.
As above, I need a little more time to process this all for myself. I am still not sleeping at night. I am OK till the lights go out, but when they do my mind is wide awake with the vision of my chain getting stuck in the crank out in Wilmington and three little letters: D...N....F....
Is it a great idea to enter another race a mere 6 days out from an Ironman start??? Probably not, but I entered a the Scottish Rite Freemason 5K on Saturday. I am hoping a halfway decent race helps erase my insomnia.
Two other things I have done- I set up my bike trainer on the absolutely highest resistance. For the next 1 year and 1 day I will grind out those intervals until I am in tears, going at 4 mph and feeling exactly as if I am in Wilmington. Next year I will own that stretch of road and I will be on a bike that will not break down. The other thing is that I have reviewed my second swim video. I see what the coach is talking about- I am like a windmill, constantly churning up the water and wasting a lot of energy pushing down. My stroke is not fluid and efficient like Mr. Phelps.I'm working on straightening this out. Next year, I am going 1:30 or better in Mirror Lake.
Here's the link to me churning away in the pool. It's mad exercise, but not not very fast or efficient in this manner.
www.http://youtu.be/lxT7tqGe86l
Also note that although I did not finish the race, I still got to take home the nice Ironman Tan!
Tuesday, July 24, 2012
Redo
Ok. Up all night with thoughts of my DNF. But time to move on. I had a good day. I met Mom @ Starbucks, she gave me a beautiful bracelet which is inscribed with the words Believe in Yourself. We went over to he bike shop to check out mg bike which is still being built. I dropped off my DNF bike there, they will take off some of my better upgraded components and put them on the new bike. Then I met with Cathy, a swim coach in Long Meadow, Ma. Who gave me some insight as to the chain of events that ultimately ended in my chain failure and ended my race. On a more personal note, I used some of my time today to clean, get organized, and talk to my husband about straightening out the issues between us. So now I'm going for a run (zone 1 only) because I guess Project Redo is on!
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DNF @ Lake Placid
Saturday, July 21, 2012
Thursday, July 19, 2012
Sunday, July 8, 2012
2 weeks
Today is 14 days out from the race. I reviewed my training log from last year. I see I reported a moderate, regular amount of fatigue as well as being mentally tired of the workouts.
With an additional year of high volume training, I think both my body and mind have become stronger. After yesterday's 5k, I nailed the 2.4 mile swim and afternoon brick. Unfortunately I had some worries on my mind, and only slept about 2 hours. Still got out for my long ride this am. I followed the MS 50 bike route which conveniently runs past my house. I had my best training ride EVER. This is in stark contrast to last year's light entry for this workout which said, " felt lousy" , so lousy that I did not even save any metrics. But I do remember the.misery!
Next weekend, it will be time to start packing.
The following weekend, it's show time!
Aside from race preparations, I am also preparing myself for that post ironman cliff, which I hope not to fall off again this year. Signed up for some fall races, including the Newington Bike Olympic tri, the Women's trial, Hogssback half, Wineglass, and Philly. Thinking about the Lake Taramungus open water swim well.
Uploading the map of today's ride.

Saturday, July 7, 2012
Red Dress 5k
Taper
This week marked the second to last phase of ironman training - the taper. In my limited experience, getting this part right is an art. I am loosely following the program's recommended taper, but making adjustments based on very careful self monitoring and comparing workouts, comments ect. From last year during the same time. My focus right now is rest, race prep, and a slight increase in intensity while keeping the frequency the same and dropping the volume.
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Saturday, June 23, 2012
Thursday, June 21, 2012
Up and down
So this is the second to last week of full training. At times, I've felt drained and week-- probably from all the hill training. I took one extra day off this week, and had an energy surge...although my strenghth was not back 100%.
Trying to drop a pound or two also, this morning I weighed in at last year's ironman race weight.
We'll I'm tired but it's gotta be done- a long ride this weekend with the goal of 6000 feet of climbing. This will be (God willing) accompanied by a long run and long swim.
Keeping the faith and rocking on!
Monday, June 18, 2012
Blog and Log
The good news is that last Wed. night, at the annual Solstice Sprint 5k I hit a PR on the somewhat difficult WH Reservoir course. Certainly, it's far from my overall 5K PR, but a 22:55 (7:25 or so pace) on that hilly course, after a long work day, in the midst of Ironman training--I'll take it. Tonight's swim was an ever so slight improvement on overall yardage for 1 hr, and that's with the skimpy rest intervals mixed in there too. And the bike hill repeats SEEM to be getting faster.
However, I once again have stopped logging my workouts. Well I'm getting the hours in, and following the plan so that's what is most important.
Only time will tell. Right now less than 5 weeks to get all the details straightned out. Hoping to drop about 1-2 lbs before race day. Also, depending on how finances look, thinking of getting the Timex Run GPS which looks like a great device for all three disciplines, and will help with pacing myself on race day.
Also working on some mental training.
And getting myself focused for the descent into Keene. For that specific portion of the course I have gone from my fancy carbon Americal Classic Wheelset to the standard alloy rims that came with the bike for improved brakining power.
I guess the other big thing that is on my mind is what happens on July 23....I won;t be signing up for Lake Placid again next year, what will life be like after Ironman??? What's next???
Friday, June 8, 2012
Rev3 Wrap Up
The weekend after I returned to CT, it was a USATF race in Branford. A flat 4 miler, which I ran at 7:29 pace. This additionally contributed to my growing disappointment, as I ran that race last year @ 7:10 pace. Ughh!
The final blow came for me at the Rev70.3, which admittedly I did as Training and did not race. Still I was quite disappointed with my rather slow bike time, 13.59 mph albeit on a very technical course. I think my biggest equipment issues were that my Suunto heart rate monitor lost connection during the swim and I did not get it back until 90 minutes into the bike as well as my bike computer which started flashing, then died... Was lost without my cadence meter.
Well, as planned since I did not race this one, recovery time was minimal. All week I vacillated between quitting tri forever and appreciating how exciting it's been to do something so super challenging in which I have no natural ability.
After getting myself together, I started researching hill climbing technique, and got out to practice the hills a few times. Truthfully, I think the place where I'm losing the most time is on the descents and being too scared to get up out of the saddle. I'm also watching those calories, and will knock this body down to race weight ASAP. Other components of Project Placid include using SwimCordz every morning, taking iron tablets (I think I'm anemic again), tons of body weight squats, only using the stairs at work (those consults on the 8th-10th floors are going to be killer), push ups, taping down my bike computer/ cadence attachment, and using the polar heart rate monitor +/- the add on GPS unit on the run.
I am also contemplating a return to my old training program template as I do not think the volume has been high enough with the Friel program.
So that's it, folks, I'm back at...expecting nothing, prepared for anything, It's Lake Placid or Bust!
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