VISION BOARD

MY VISION: Celebrating 50 Years



This week I hosted a Vision Board Party to help my fellow triathletes and myself focus on preparation for our upcoming races.  It was hard to find enough space on a board to fit all my motivational thoughts and mantras.  Here are a few more that did not make the board.  When you hit a rough patch during training or your race, one word can go a long way to get your head back in the game.
 

ALL ABOARD

50^th BIRTHDAY CELEBRATION

DIG DEEP

IMAGINE

BELIEVE

ACHIEVE

CELEBRATE

FOCUS

FOCUS

I THINK I CAN
I THINK I CAN

I THINK I CAN

PAIN=GAIN

STAY THE COURSE

LOOK AROUND

SMELL THE ROSES

SEIZE THE MILE

SMILES AND MILES

THE IRONMAN CAN

Who can take a sunrise, sprinkle it with dew
Cover it with bonk bars and a bottle of Gu
The Ironman can, oh the Ironman can
The Ironman can 'cause he mixes it with sweat and makes the world taste good

SUMMER TRAINING CAMP; ALL ABOARD

ENGINE ENGINE  NO 140.6

TRAIN STOPS:  Arizona, Colorado, California, Nevada, Tennesse

BOULDER 70.3; JUNE LAKE OLYMPIC; MOUNTAIN MAN LONG COURSE

IRONMAN CHATTANOOGA140.6

TRI HIGH!

TRI LIFE

TRILIGHTS 

 PARTY ON!

CELEBRATE!

50 STRONG

 

REMEMBER YOU CAN

LIFE IS GOOD!

YOU KNOW YOU COULD!

FLY TURTLE FLY

GO UP TO THE SKY!

SHOW THEM WHAT YOU'VE GOT

YOU HAVE A HARD SHELL

NEVER GIVE UP!

KEEP TRI-ING!

DON'T STOP UNTIL YOU ARE DONE!

FINISH WHAT YOU STARTED!

HAPPY BIRTHDAY TO ME!

GIVE YOURSELF THE GIFT OF TRI!

THIS is the REAL DEAL.

Dreams do come true if you do them when you wake up!

A vision is what you imagine.

An act is what you do.

See what you do

Do what you see.

ENTRY to ESSAY CONTEST for YUR1

WHY YOU ARE ONE?

I decided to write an essay on “WHY I AM ONE?”, not to win a free entry to a 70.3 race because last year I did win an entry (which reminds me, I need to cash in on that) by dressing in team colors and acting a little crazy in front of a group of triathletes that I had only known for only a few months. I don't think a triathlete should be entitled to win more then ONE 70.3, although I have won one free entry after another just for showing up and being the LUCKY ONE! If you think I am deserving, I would defer my entry to another ONE as I think everyONE should have the opportunity to win at least ONEce. I am writing this essay to answer the question because you asked.

What is really lucky is that I found ONE Multisport after falling in love with triathlons a number of years ago. It was love at first sight (or love at first race). I fell in love with more then the sport, but the people and the community. It is a contagious sport that once you are exposed, you risk it comsuming a big part of your life. Prior to finding ONE, I joined another group, trained, and completed my first Ironman in 2012. There are a lot of stressors involved in preparing for a 140.6 miles race and after I achieved my goal, I needed to take a break. With a void to fill, I had to find another way to keep the love going without the cost of time, money, and travel that my family and I sacrificed during my freshman year Class of 2012 AZ Ironman.

During my training in 2012, I started seeing Orange Jerseys pop up on my bike rides near my house and at the local races. I learned the orange ligthening strikes whooshing by me were from my “HOOD” and belong to a club open to every ONE. When I found out I could join for 80 dollars for the whole year I got over my fear of not being fast and furious and signed up. I got my road ID, team shirt, and started going to meetings and winning lots of cool prizes....mainly race entries. I wanted to slack off on my racing, but I kept winning free entries. I wondered when someONE was going to catch on and stop me from winning more free entries.

I felt pretty special to be “sponsored” by such a big club being a middle of the pack or closer to the back age grouper. I got so much more then I bargained for as I was just searching for casual group workouts without paid coaching and triathletes to network with, but the perks keep coming. I love meeting more and more triathletes at meetings, ONE Master's Swim, Open Water Swim, Bike Rides and Races. I love talking triathlon and belonging to the “Ironman Club”. We get each other. I love talking to new athletes who want to take up the sport. Most people that choose this lifestyle have a story to share. I feel good when I am with my people. If I am sad and blue, I always feel better after attending a ONE event. Talking triathlon feels almost as energizing as doing it. I love that the group does community service paying it forward and backwards. I love the support and the positivity of a group that is there for you when you want them to be and even sometimes when you want to be left alone. 300 people is a lot of friends to acquire. I am a rich triathlete in every sense of the word.

I always wondered what I was going to do when I grew old. Would I join bridge club, travel club or a movie club, where would I fit in? And now I know, I will belong to a triathlon club and just keep tri-ing. I envision growing old with my fellow triathletes. There will be potlucks, swim, bike and runs, road trips, and meetings galore. I will leave this world happy knowing that I tri-ed!

It takes a Village to Raise a Triathlete. ONE is my village. Triathletes that will stand by your side, offer you assistance and encouragement as needed, pick you up when you are down, make sure you are safe, cheer for you when you race, support you through injuries and illnesses, celebrate your accomplishments, lend an needed ear, share information, make recommendations, provide love, hugs and good cheer. IT IS ALWAYS NICE TO SEE ONE AND EVEN NICER TO BE ONE! Xo, Beth

FREEDOM

Today is a day to show our appreciation for those who have served us to maintain the rights that have been earned throughout history.  Freedom is the power or right to act, speak, or think as one wants without hindrance or restraint.

It got me thinking about how thankful that I am that I can TRI.  I live in a place where I am free to go outside and find a body of water to swim in, take a ride on 2 wheels on many roads that have a shoulder big enough to share with a car, or throw on a pair of running shoes and travel by foot for miles any where in the USA.  

This weekend was a big training weekend in Prescott, AZ and the feelings of pushing my limits through discomfort and pain is actually a freedom protected by people who have sacrificed their own lives to protect mine.  I imagined what it was like for people who have physically and emotionally suffered perhaps to prevail and return home or at the cost of their own lives to protect our basic human rights.  As I pushed through some tough workouts this weekend, I tried to draw from the strength of people who have suffered to make my life possible to help me through difficult moments. 


 A triathlete can't think of a better way to honor those who have served us by dedicating their training to them.  I arrived in Prescott on Friday night to spend a weekend training in cooler weather and altitude to get ready for my upcoming 70.3 event in Boulder.  Saturday morning I went on a 6 mile run to try and get used to the altitude.  I forgot that it is cooler in the mornings and was not very prepared for numb fingers.  On Sunday, we had planned out a popular scenic route, contacted some locals, and had some extra people along to provide support.   
  (I even got the jersey!)
Bike Prescott was generous enough to switch their usually Saturday ride to Sunday so they could join us on the Skull Valley Loop. 
 
They were so gracious and welcoming and helped keep us all safe along with our Super Sherpas who drove the loop and provided Sag Support.  The loop is a 53 mile ride with over 4000 feet of climbing.  My love for triathlon and each sport continues to grow as I meet more and more people who share the passion.   I started off feeling decent, but quickly could see my legs were not full of energy on the first climb.  At our first regrouping spot, I had a surge of energy on the downhill and improved roads into Skull Valley.  My legs started screaming louder on the invisible hill to Wilhoit before you get to the actual climb up 89 back into Prescott.  I was so happy to see our SAG wagon and had thoughts of being picked up, however, it was Memorial Day Weekend and I felt I owed it to our soldiers to be strong, so I survived 1 hill at a time.  When I just about reached the summit on the final climb, I had the double adductor cramping begin (the insides of my thighs were in spasm).  It is hard enough when one leg cramps as you can spin the other, but both legs is a killer.  I had to suck it up for the last mile or two and coast and spin back to the parking lot.  Most of all, I was just happy to be out there on such a beautiful ride with other bike lovers.


 We celebrated our ride with a cookout and more tri talk.  The next morning I was attempting a 3 hour run (only because I am at turtle pace and it takes me that long to fit 15 miles in).  I went out an hour before my friends, because of my speed and my dislike of heat which was a good call because although it was cooler than Phoenix the trail was open to the sun.  I maintained my slow speed, but it got progressively more difficult to keep moving forward and in my mind, I really had to try and relate to suffering that others have endured.  When I reached 15 miles I still had a little longer to get back to the house and I stumbled the last half mile home with cramping and more spasming in my legs and feet.  I was happy to be done and just lay on the floor until I could muster up the strength to take my drenched clothes off my chafed up skin and hop into the shower.

It did seem a bit like a painfest this weekend, but it was done in great company, perfect weather and with great people.  Now I am back in my own bed feeling thankful again that I am free to experience all the liberties that I have.  There is always some frustration when your body does not want to do what you tell it to do, but them you have to look again and be thankful for what it did do.

Plugging Along!

Ironman Chattanooga blow your horn
A second time Ironman Finisher is waiting to be born
Bike transport and airline tickets are paid in full
Miles are building and my body is getting strong like z bull
Another Ironman Gestation is growing inside my mind
19 more weeks and counting as I travel down the Tennessee Line
The historic CHOO hotel is waiting to welcome those who dare
To hop aboard this Chattanooga Adventure on a wing and a prayer
Ironman Gods of the South, I hope you are there to greet me in 133 days
Meet me in Transition and we can discuss the ways
There is no turning back once you put your engine in the right gear
Ready or not, no more time for fear
Plug ahead little engine, you know that you can
Stay focused, dig deep and you will become an Ironman!

Check out the Choo Choo Hotel:

http://www.choochoo.com/index.php

Check out the Chattanooga Choo Choo Song:

http://www.choochoo.com/ChattanoogaTN/song/?dest=64

Training is becoming more focused and my body is starting to respond.  I am learning to have more specific goals during workouts and occupy my mind with games, drills and technique instead of just going long.  I started using my new power meter this week and my bike coach provided some baseline zones to get started.  I had another amazing climb up Mt. Lemmon with a friend that GABA (Greater AZ Bike Association) sponsored.  I highly recommend this event when you have the opportunity to have sag support and amazing well stocked rest stops with PIE on top!  Long workouts are building and learning how to change gears on the bike and the run.  I am so looking forward to the next phase of training and a very exciting schedule ahead which includes:
 

• Training Weekends/Get Aways (Prescott, Showlow, Flagstaff, CA):  In AZ, we need to get up very early to beat the heat or get out of town!
• Boulder 70.3 Week and Girl's Trip (love that I can finally go on a girl's trip)

 

• California Training Camp (I call our summer get away, CA training camp as I join my husband in CA and just focus on training)
• June Lake Olympic Triathlon (outside of Yosemite known as the Toughest Race in the Most Beautiful Place)
• 
• Mountain Man Long Course, Flagstaff AZ
• 
• Chattanooga CHOO CHOO

It's All a Blur!

                                             

One day blends into the next.  One workout blends into another.  Monday morning your co-workers ask, "How was your weekend" and you pause and have to think because you are too tired to remember what you actually did.  Oh yes, I remember... .it went something like this:  Open Water Swim on Friday followed by 3 hour nap, 70 mile bike ride on Saturday including hills followed by lying on my floor for an hour (or maybe the rest of the day), and interval run workout on Sunday after pleading with myself to just get out of bed and try it.  I can't remember what I did earlier in the week  ....mmm????? Oh, yes, I did a 13.5 mile run on Tuesday so I would not have to do it on Sunday after my long ride on Saturday and I am sure there were a few other workouts because I am training for an Ironman, you know.  Good thing I record my workouts in Training Peaks in case I really want to remember.



        
I have hit that phase in my training where I am walking around in a fog.  I need more naps between workouts, my house is filled with trash, dirty dishes piled up in the sink and dirty laundry lining the floor and clean workout clothes hanging on racks.  I can fall asleep, but I wake up a few times during the night in anticipation of the 4:30 alarm.  Each time I wake, I say oh good, I can sleep for one more hour and that happens several times until I finally doze off into a deep sleep and the alarm really goes off.

The pain and discomfort of workouts makes me question my purpose in triathlon as I ramp up the intensity.  Even more so,  the entire scenario reminds me of the state of pregnancy and childbirth (and you men will just have to take my word on that) where you walk around in a fog, have all kinds of crazy food cravings, you are forgetful, moody, and when you experience a moment of what you think is the most unbearable pain....the workout ends, you are feeling high, glowing, jubilation and then you forgot about everything you just did and you wake up and do it all over again.

Everything in my life centers around triathlon, even my home made mother's day card had a swim, bike, run logo and said TRIATHLON on the front.  I am not sure whether to take that as my son being proud of his mother the triathlete or that is a message that I have gone too far!

In between foggy periods, I have more lucid moments where I truly know what I am doing and I sit down and work on my training plan, analyze data and revise.  I plan for training and racing weekends with my triathlete friends.  We discuss and debate everything triathlon.  Eventhough an hour prior to a workout, I could barely get off the couch, I muster up the strength to do the next workout with an occasional skipped session because fatigue won the battle or life stepped in.  Remember, I am a mother, wife, physical therapist, and sister too.

I would tell you about the great workout I had today, but I forget.  Maybe I will remember tomorrow.  

This is one reason I choose to blog about this amazing journey because you spend hours and hours preparing for your A race, a day at the event, and a week sharing your story and then it slowly fades away.  When you do an Ironman, you have to write down the account very quickly because it too will disappear as you go into an altered state of consciousness for a day and when you wake up you will have a medal and some flashbacks.  I wish there was a pair of glasses I could wear to make each moment and memory crisp and clear, but I suppose there is a reason we don't remember it all.  I will cherish those moments that I keep in my memory bank and just keep tri-ing!

REMEMBER WHO YOU ARE!

You Beth Kozura are an IRONMAN.  You signed up for a race of preposterous proportion back in 2012, joined a team, hired a coach, bought a new bike, trained your heart out for a year, and crossed the finish line with over 4 hours to spare!

Sometimes we have to remind ourselves WHAT WE ARE MADE OF or others will nudge us, challenge us, coax us, or cheer us until we find the internal switch to our self belief that we can get to the other side.

 

 

This week has had its ups and downs.  Monday started the week off with a coached bike session to working on acceleration and out of the saddle skills and short intense intervals to awaken the FAST TWITCH muscle fibers.  As I do more intense work, recovery has been an issue and my energy levels dropped very low.  I did the ONE Masters Swim on Wednesday and a tempo run and yoga in the evening.  I ended up with 2 rest days this week feeling like I was coming down with a bug and even skipped a SPLASH and DASH I had registered for.  I have never missed a prepaid race in my life.  By Friday, I had enough energy to do an interval workout on my bike rollers and Saturday a 50 mile bike ride.

Since I am training for half and full Ironman distance events in the not so distant future, the long ride had to go on before our local Esprit de She race in Tempe.  I was signed up for the Olympic Distance race and went in without any time commitment but the goal was to work on my swim and bike technique and bike skills that I have been working on and "run the run" (hoping that I can find a faster gear).  May races in Phoenix are not known to be cool.  I thought it would be ok because I would be done before it got into the 80s.  The good news is that the water temperature was 74 so it was a wetsuit legal race.  There were only 2 waves for the Olympic Distance:  the young and the old!  Well, I got to start with the big girls.  I was not feeling my usual calm and my stomach was a little funny this morning.  I knew once I hit the water, I would quickly shift into race mode.  I take a front row spot now because I end up first in my age group, so why not.  Maybe I started out a little too hard, because I was not feeling the love in the water today.  The sun is always in our eyes and I just followed the ripples in front of me.  I felt a little winded today and like the water was a bit heavy (or maybe that was me).  I finally found my rhythm in the last 500 yards, but this was no Ironman, so I had to get out and face the rest of the day.  My time was still reasonable and good enough for first in my age group out of 17 and 10th overall out of 139 (we are talking about the swim people).  I know I can go faster.  I am always the same in the water.  Swim done.  Wetsuit stripped.  Now the long run in as I parked my bike close to the "bike out" arch.  I could not get the grass that was glued onto my feet off and my socks gave me some grief.  It seems that I am always fumbling with getting dressed and trying to grab my bike.  Maybe I should do transition "speed work".  The bike was a 2 loop course.  On the first loop, there were multiple races going on including sprint, supersprint and duathlon events with many first timers who did not know the rules of the road so much blocking and drafting was happening and you just had to do the best you could under the circumstances.  It was fun to try and catch and pass people even if they were riding on fat tires as for on the second loop, it was very lonely and desolate and it was hard to keep the pace going.  My chain dropped off twice during the bike switching into the big ring going down hill so I had to dismount and reposition chain 2 times.  I am an expert at this as I have been having issues with my chain for a while, so back to the shop we go!  I ended up finishing 5th in my age group on the bike.  T2 was fine, still stumbled a little.  I looked down at my watch and knew I needed to run 10 minute miles to break 3 hours and then I never looked at my clock again.  I was following nutrition recommendations and delayed eating until near end of bike ride when I took 100 calorie Endurabyte, which tasted good the first time I tried them (honeymoon tasting effect), but during the ride seemed a little dry.  I was taking salt tabs as well.  I headed into the run making sure I had enough salt as I was going to drink water and use 1 Huma gel when I needed a boost.  Well, I was needing a boost pretty quickly but I held off on calories and would grab as many cups of water and ice as I could and slurp and dump.  I always put ice in the back of my jersey and I believe that this is the only way I can stay cool enough not to overheat and explode.  By mile 4, I took the gel and one more salt stick.  I could not focus on speed as I was battling with my mind to "RUN THE RUN" and not about "PICK UP THE PACE"



During this LONG 10K (maybe my longest ever), I was able to "RUN THE RUN" because I had a talk with myself.  I knew in 6 weeks I would be running 13.1 miles at the end of a race and in 21 weeks I would be running 26.2 miles.  I had to suck it up and keep running.  I felt ashamed of my thoughts which included stopping after 1 loop, walking, or just laying down and taking a nap because I know I AM AN IRONMAN....or I was back in November of 2012.  So many questions about how I can be so slow on the run, why I can't push myself harder on the run, why working on speed on the bike does not make me a faster runner, why, why, why and then back to that original question of why I signed up for my first Ironman back then when I started asking myself WHY NOT instead of WHY!  Being on the podium is not WHY I race, but it would be nice to cap off a good swim and bike with a good run!  So my work is not done here, it has just begun.  We must not only REMEMBER who we are, but how we got to be that person in the first place.....through hard work, dedication, and focus and a lot of blood, sweat and tears.  So today was about managing the challenges that came my way and staying calm.  I ended up 6th out of 17 in my age group today.  I had a decent bike and swim trying to see how much I could push myself and battle with my mind to finish the job.

Don't lose sight of what you are capable of even in your darkest moments.  When I hit a rough patch,  I like to foreshadow what it will be like when those thoughts will pass and the race will be over and you only remember small clips from your day.  My mantras on my run today were "RUN THE RUN and "YOU ARE AN IRONMAN" (that is a big title to live up to and something that helps remind me what I am made up of and even though it was Esprit de She: day to celebrate SUGAR AND SPICE AND EVERYTHING NICE, an IRONMAN needs to be made up of so much more....so out with the sugar and spice, I need to go shopping for some heavy metal and octane fuel.







SPECIAL THANKS TO TIM NORTON For taking many of the great pics and for my friend who share their pics!