Hours 1 & 2

13 hours of my 1st Ironman Race


Hour 1: Was spent swimming, the first 20 minutes of which I was scared almost to death, panicked and at times felt like I was fighting for my life, as I got hit, kicked, punched, swam over, pushed under and hit in the face so hard my goggles got knocked off 3 different times.

In trying to describe to Kevin post race what it was like the only words that I could find to communicate the emotion for me were, “That was the most violent experience of my life!” The combativeness of the swim was definitely the most challenging part of the race for me. There were people around me screaming for help, the screams were very unnerving! No swim clinic, race or training swim I had ever done prepared me for this.

About the 30 minute point in the swim, I had gotten some control of the panic and had become very determined, still very overwhelmed and anxious, but very determined. I stopped letting my emotion control me and got into my head and got very focused on just making it to the next buoy, then just making it to the next buoy, then just making it to the next buoy. That is me in the red goggles!

As I came out of the water after completing the first 1.2 mile loop I was able to spot Kevin in the crowd and the pride I saw in his face and belief in his eyes gave me the courage I needed to dive back into the water for a second loop!

I was on the second loop of the 2.4 mile swim, still enduring the largest swimming challenge of my life! The water conditions were extremely rough with 2-3 foot swells and white caps crashing into my face. The swells were so big that I literally had to breast stroke to the crest of a swell every few strokes to even be able to site a course buoy. The rough water conditions that day added much challenge and frustration to the swim, but it was definitely not the scariest part for me.

When I got out of that swim I was ecstatic; I felt like a Survivor. If the race had stopped right then, I would have felt like an Ironman!! I ran with elation up the hill past the cheering crowd and my Kathi Best Cheer Squad - on to the wetsuit strippers (that was a treat)! I had a very long T-1 (7+ minutes, due to feminine hygiene demands, guess someone thought I needed to add a little additional challenge to my Ironman race) and then took off with gusto ready to tackle the bike course!

Hour 2: I was cold for the first hour on the bike, I was wishing that I had put arm warmers in my T1 bag. I was just finishing the 1st small loop on the bike and was feeling great. It took me 30 minutes on the bike to get my Heart Rate calmed down to the zone I was suppose to be in for the duration of my ride. I was so full of adrenaline and still a bit riled up from the swim. Going through the hub of down town where all 3 bike course loops intersected and where the majority of my cheer squad was, was absolutely exhilarating!!! The thrill of seeing the clusters of red “Kathi’s Best Cheer Squad” was very inspiring and motivating.


My 1st time by was extra special because my eyes connected with another set of eyes in the crowd that were welled up with tears. It was my son Adam, who was suppose to be in a weekend class but couldn’t stand missing my big day so he cut out and showed up to surprise me. Wow what a boost of energy and gift to my heart and soul that was!

Hours 3, 4 & 5

Hour 3: On my way out for my 1st time around the big hilly loop I had a special and unexpected blessing of receiving cheers from Greg and Barb Smith (my girlfriend from High School, who came all the way from Oregon to cheer me on and share in my 1st Ironman experience)! That was another amazing boost of energy for me.

I was just getting into the part of the course where you think the hills will never end and I hear this voice behind me say, “Gee I love following your ass!” that made me smile and my intuition told me that it is someone I knew, and then pulling up beside me comes Mark, we exchanged words for a few seconds and he was off passing me.

I was feeling pretty good and concentrating on trying to keep within my Lactate Heart Rate Zone. My plan was to ride a conservative 1st loop to make sure I had enough left to do the 2nd loop without blowing up! I was enjoying passing lots of people and found energy in reminding myself that every person that passed me, was a person that I beat out of that terrifying swim!

There were several out and backs on the bike course and every one was like a hug to my heart because every time I was going out I saw Jessi coming back in, we would always hoot and holler for each other

Heading up one of the steeper hills I hear my name being yelled out only to spot a group of bright green Team Thompson shirts where Tiffany, Leni and Kim were standing. These girls were putting some major energy into their cheering, they were yelling, jumping waving their signs, they cheered their hearts out for me. They all became my New Best Friends immediately! What a gift to my tired body and what a blessed surprise, amazing treat and boost of energy this was for me.

I notice a pattern on the bike of me passing people up the hills and people passing me going down hill. In this race however I achieved a new “Top Speed” on my bike! My bike computer registered 40.2 MPH..........Yea Baby!!!!!!
Way out on the big loop I had a welcomed surprise of seeing some Red Cheer Squad t-shirts, as I got closer I could tell it was Kevin, Tim (Jessi’s dad) John Tormino and Cindy Doty and they were out cheering and taking pictures. This was a special treat because I did not expect to see anyone way out there.

Hour 4: I was on my 2nd time riding the small loop and this is where the “Special Needs Station” was for the bike. I stopped to refill my personal nutrition, take a much needed potty break and cater to my feminine hygiene needs. I was concentrating a lot on successfully staying on the task of implementing my nutrition plan.

Hour 5: I was still feeling pretty good, however I was beginning to notice some fatigue in my quads, but I tried not to think about it and just stay in my rhythm. I was once again filled with energy riding through the hub of town and past the major concentration of spectators and my Cheer Squad! I soaked up all their cheers knowing that I would need all of them to carry me through the 2nd time around the big hilly loop.

There was a guy named Greg from San Jose who was riding behind me at that time and after we got past the crowd, he rides up next to me and says “Hi Kathi (my name was on my race number), I am going to stick close to you, because you have some major supporters and I got energy from their cheers! This is Greg passing me on the downhill again!!!!

Hours 6, 7 & 8

Hour 6: I could not help but acknowledge the signs of fatigue at this point. Mentally I was dreading the hilly loop for the second time, as I rode out to the hills I was thinking, this is going to hurt.

I was worried that maybe I had ridden the 1st loop too hard. I had been consistently implementing my nutrition plan, and had conservatively stayed below my Lactate Threshold, never the less the symptoms of fatigue were beginning to rear their ugly head. I had to get into my head and do some major self talk.





Reminding myself, how much I wanted this, that I knew going into this it would not be easy. That I needed to be willing to dig deep, that I knew my coach had prepared me to be able to finish this race and that I needed to have faith in my preparation, my ability and my self. This is when I began saying my Mantra “Guts to Glory” over and over!



Looking at all the miles ahead still seemed overwhelming, it seemed like the hills would never end. I finally got my mind wrapped around concentrating on just taking 1 hill at a time and reminding myself in the middle of the grueling pain of the hill that this was the last time I would have to climb that hill today! Breaking it down and conquering one hill at a time seemed to work for well for me!

Another gift to my race was once again being cheered for by Tiffany, Leni and Kim, they were still jumping up and down, yelling out my name and a big highlight for me was after I had gone by this vivacious group of amazing ladies, Tiffany yells out, “Hey Kathi do you need some Vagina-ease!” I was surrounded my male cyclists and the next 5 miles made for some very fun, interesting and fatigue distracting conversations as several of these guys jockeyed for position to ask me “So what’s Vigina-ease?” Hilarious!!!!!! (I so regret that I don't have a picture for this one)

Hour 7: As I was coming out of the hills for the 2nd time another exciting surprise presented itself to me. As I was starting the trek back to town, this van pulls up beside me and it was Kris, Tim Seppa and Kevin.



They drove beside me for a few miles, talking to me, taking pictures and filming, it made me laugh, filled my empty tank and gave me my wings back. I headed back into town with renewed energy!


Hour 8: After surviving the 2nd loop of the bike I was re-inspired and this sounds strange but I was looking forward to starting the run.

T2 was a bit shorter for me (5+minutes), but still far too long. Again I had a feminine hygiene and Porta Potty stop and a cloths change that cost me valuable time.

I headed out to the short loop of the run (approx. 3 miles) and the first mile was amazing as the run path lead me by my amazing cheer squad and their excitement to see me, energetic support and cheering were such a gift and boost to my spirit, desire and mental game.

Hours 9, 10 & 11

Hour 9: The 3rd mile took me past my cheer squad again which was such a treat and I felt very honored and grateful that they were still there cheering me on. I took in all their faces and slapped as many hands as I could. The 4 mile marker had me heading out to the big loop for the first time. I knew it was going to be a lonely stretch and at this point I could not deny that I was beginning to struggle physically and mentally. I was overwhelmed with the miles that lay before me, my body was tired and aching and I kept thinking there was no way I could run 22 more miles. I struggled with these thoughts for the next few miles. At about mile 6 I somehow found the strength to my mind focused on something positive.

This is when I decided to stop thinking about how many miles I had left to run and focus instead on just running to the next aide station You don’t have to run 22 more miles Kathi, just run to the next aid station, you don’t have to run 21 more miles Kathi just run to the next aid station etc……
Hour 10: I am coming back in from my first time out the big loop of the run and was passed by a Tri Fusion teammate Katie Hemenway. She asked me to run with her and I tried but she was booking at a faster cadence than I could get my body to go! Even though she slowly ran out of sight her presence and encouragement as she went by was a lift to my spirits.

Then I had a special treat of seeing my “Kathi Best” Tri Fusion Sign on the run course, it was a gift to my mind and body and I felt a surge of encouragement!

Hour 11: On my 2nd trip out the small loop I got the much needed gift of running by the major concentration of my Cheer Squad again. This time their cheering was major food for my soul as I dug deep to find reasons to keep running. Seeing their smiling faces made me smile, made me feel so loved and supported and gave me the boost of energy I needed to continue running!

A Special surprise and Tank filler happened for me at the Special needs station for the run when my dear Sisty Ughler Kim came along side me and ran with me! I was hurting but not enough to not notice that she was running along side me in her "flip flops"! Is that true friendship or what!!

Hour 12

Hour 12: There are blessings to a looped course and there are curses. Heading back out the big loop for the 2nd time was bittersweet. Even though my mind was trying to be optimistic and say “hey come on, this is the last time you have to come out here, you are more than ½ way done and you have what it takes to finish this thing running”, my emotions were fragile, I was tired, I was hurting, I was mentally exhausted and I just wanted to lay down and be still for a while.

I was having to do some serious self talk to get myself to keep running, I wanted to stop and walk soooo bad. As I was looking deep inside myself to find reasons or encouragement to keep running I was reminded of something I had heard in a Triathlon Camp last winter “it doesn’t hurt any worse to run faster”. I must have said that over and over to myself 100 times. “Kathi it doesn’t hurt any worse to run faster”!

I was heading towards the big hill just before the turn around on the big loop and was experiencing a really weak moment, when up ahead I saw my GG (Jessi) coming towards me, coming back from the turn around. She was running with her dear friend and Cheer Squad leader Tiffany. I started waving my arms to get her attention and then as we got closer, I couldn’t stand it, I needed a hug, so I moved over stood in front of her and forced her to stop. We hugged, mutually acknowledged the pain we were in and how hard this was. She said to me, keep going because just around the corner there is some major cheer waiting for you at mile 20.

My heart started to race with the thought, because my 1st loop no one was way out here. My GG was right, as I rounded the corner, there was my husband and a car full of people cheering me on. Kevin was standing on the side of the run path taking pictures and I stopped to give him a kiss, it seemed like the Greatest Kiss I've ever had!

Then Adam jumped out of the car in his running shoes and runs to join me. Oh my Gosh, this gift was better than any pain killer. Adam ran with me, talked with me, listened to my discomfort, made me laugh and distracted me from my pain for about 3 miles. This was the perfect gift at the perfect time, it gave me wings.

At mile 23 Kevin came to pick Adam up. He said, “come on Adam you need to get in the car now if you want to get back to be able to see you Mom cross the finish line! Those words were energy for my body and mind. Just hearing Kevin say “your Mom cross the finish line” gave me my vision back for the finish line and made me realize that not only was I almost there, but I was going to make it!

The last 3 miles were very hard but I was determined and motivated to keep going, knocking of one aid station at a time. I could sense the Glory of the finish line so intently that I did not stop at the last 2 aid stations. I was on a focused mission, get to the finish line!

As I re-entered the city and neared mile 26, it was a slight up hill and approaching a corner. There was a guy there yelling out “Nice Job, you are almost there, once you turn the corner, its 6 blocks to the finish)!

This was JET FUEL for my tired body.

Hour 13

Hour 13: When I turned that corner it was one of the most exhilarating sights I have ever experienced.

The 6 blocks were lined with thousands of people, all cheering and yelling for you as you passed. I could see the Ironman Finish Shoot and Arch 6 blocks ahead, it was a welcomed and Glorious sight.

The loud cheering from the crowd was like a giant shot of pain killer and adrenaline all at once. I forgot that I was in pain and picked up my pace for the last 6 blocks to probably about a 7 minute mile pace, I felt amazing!

As I entered the final finish shoot that was lined with grand stands, I could see on both sides clusters of Red Kathi’s Best Cheer Squad T-shirts!! I ran down, waving, blowing kisses and reveling in the fact that I had accomplished my goal!

And at 13:06:53 these beautiful words were broadcast for all to hear......

“Kathi Best of Spokane WA – YOU ARE AN IRONMAN!!

Hour 14

Hour 14: Was spent hugging my Kathi’s Best Cheer Squad. Soaking up all their amazing Congratulations and words of affirmation!

Again this was better than any pain medication I have ever experienced.

This was a Life Changing Journey for me and I feel so fortunate to have so many amazing friends in my life that were not only interested in my journey but also willing to sacrifice a very long day to share my 1st Ironman experience with me.

My heart is full to over flowing with gratitude and thankfulness. I feel extremely honored by the love and support that was generously and unselfishly given to me!

I love you all and want you to know that you were instrumental in making my 1st Ironman Race a Success. I could not have done it without you! And wouldn’t have wanted to!!!
P.S. I did sign up for my 2nd Ironman race!
I hope to see you in Coeur d’ Alene on June 22, 2008!

Improvement Can be Measured

In the 2 weeks leading up to my 1st Ironman Race there was so much going on that I wanted to share but it seemed that every day found me crawling to bed with no energy to share all the things that were filling my day and my mind.

One of the things that my coach Roger had me do was to have some of my Sports Testing updated with Ben at Champion Sports Medicine. So on Wednesday June 13th, just 11 days before my 1st Ironman race I had an appointment to have my Lactate Threshold test updated.

What is Lactate Threshold?

Lactate is a by-product of anaerobic metabolism that is produced during exercise. It is produced across all levels of activity and exercise but when the intensity increases so does the amount of lactate produced. The key is the balance between the rate of lactate being produced and the rate at which the body is able to absorb the lactate. There comes a point at which lactate removal fails to keep up with the rate of lactate production. This point is referred to as Lactate Threshold (LT).

An accurate LT test will involve the testing of your blood

Excessive blood lactate interfere with efficient muscle contraction and as a result your power output decreases causing you to slow down.

At Champion Sports Medicine, Ben Greenfield ( pictured above) actually pricked my finger to test my blood at various intervals to get accurate readings of my personal blood lactate at various HR levels.

LT represents the higest steady-state exercising intensity an athlete can maintain for a prolonged period of time. For endurance athletes knowing your LT becomes critical to your success.

How this benefited me was that Roger used the test data from my own blood to give me my personal Heart Rate Zone to stay in for the bike and another Heart Rate Zone to stay within for the run. Knowing my personal LT was a huge piece of Mental Strength for me going into my Ironman Race.

Testing blood Lactate is also a measurement for improved fitness. LT is highly trainable. Natural genetics do play into the numbers but for almost everyone proper training will ramp up your LT.

I had mine tested for the first time in March, it was 148 and I had it tested again in June and it was had increased to 154! That is a 6 beat improvement which meant that I would be able to maintain a higher level of intensity for the duration of my race.

This was very rewarding and validating to me for all my heard training leading up to Ironman!