SUPERFrog 70.3 Race Report!

I’m going to be completely honest here in my race prep leading up to this race. I knew that this was the last race of my season, and I wanted to go out on a fun note. It’s been a crazy year, and I just wanted to live in the moment and not worry about race times, or placement, or anything. There was no goal leading into this race, which is weird because I always have goals, but I’m leaving the goal setting for next year ๐Ÿ™‚ So…on Tuesday, the American Red Cross came to our work, and I had signed up to give blood! I’m O negative, and since that means I’m a universal donor, I find it super important that I give blood, so I did that. What does that mean…loss in red blood cells…which means I would likely fatigue quicker. It can take 3-4 weeks for your body to restore it’s red blood cells. Interesting.

Then Friday night, I wanted to meet up with some friends. Grabbed dinner, and then grabbed drinks. The night progressed from drinks at a shwanky restaurant/bar, to heading out on the town, to deep talks well into the morning. Yes, I didn’t shut my eyes until 6am. WOAH! I had never stayed up that late two nights out from a race before. But, it was my choice, and it was what I wanted to be doing in that moment. Then, I got race ready most of Saturday, but then headed to an Oakley Breast Cancer Awareness event. Oakley teams up with YSC (Young Survival Coalition) every October to raise money for their foundation. I shut my eyes at 8:30pm on Saturday night.

Alarm goes off at 5am…and I was laying in a pile of drool. Dang…is it race time already? It was then time to do this thing!

Swim: 42:02 (2:20/100m)

This is how it started:


Yes, I had to swim through that to even start swimming the actual swim course where the buoys were. I lost my chip twice, and had to dive down to get it, finally just tucked it under my wetsuit leg, and proceeded on. Spent probably 2-3min taking care of that situation. The swim is two laps…YES…we had to get through the break TWICE! Dang…so as each wave came…I took a deep breath…and dove under…coming up on the other side, and just hoping that I don’t get pummeled by a second one that I couldn’t see by the time I came up for air. Needless to say, after the break, the swim was easy peezy. I LOVED it! And actually getting through the break, and body surfing in made for a fun swim! In between loops, you have to run through the sand to get to the start of the loop again. After the second loop, we ran through the sand up to transition, no where to wash your feet off…total bummer…but tried to get them as clean as I could with my wetsuit. Needless to say, it was the slowest swim I’ve ever had!

T1: 2:18

Bike: 2:55:09 (19.10 mph)

This bike course is flat. Not one hill in sight, but the wind on that day made for a tough bike day. I decided to forego wearing a Garmin for the entire race, as to keep it fun, and just be out there doing my thing, so I had no idea how fast I was going. All I know is the bike is 4 loops, and any time I went one direction, I felt like I was riding in place, and anytime I went the other direction, I was flying! Not the best bike split, but after seeing how everyone else did, it wasn’t the fastest day on the bike for anyone really. The bike actually flew by because of the loops. And I could tell if I was going slow or fast based on the people I was riding with and who I saw at the end of each turn around. I stuck to my usual nutrition. I took water at the aid station every time, and I had one bottle of EFS fruit punch, and 1 bottle of EFS liquid shot. Overall not a bad day on the bike, but not a great day either. But wasn’t too shabby given the fact that I hadn’t ridden outside since Racine 70.3 in July, and I had only done 1 3hr bike ride in between Racine and SuperFrog.


T2: 1:26

Run: 1:59:30 (9:07 min/mile)

What can I say about the run? It was TOUGH!!! There were 6 miles total of running in the sand. On the way out the tide was high, so we were running in soft sand. Then two loops around this trail on the naval base, and then back through the sand, fortunately the tide was low, and the sand had hardened. My feet were killing me! This was my 7th 70.3, and all but my first one, I have run sockless. I train sockless. I always wear Saucony Kinvaras. I have orthotics. Nothing was different, EXCEPT, that we were running on sand. Sand, of course, got in my shoes, and gave me the most brutal exfoliation massage you can imagine! By mile 8, I started to real feel pain on both feet, and I knew I had blisters. Every step was excruciating, and I knew I was going to be hitting the sand soon, where the surface is extremely uneven, and this was only going to get worse. But, there was no way I was going to slow down or stop. I wanted to get to that finish line more than anything else. I could have stayed out there all day running, except for my damn feet! When I reached the finish line, and the pain really set in, I could barely walk the blisters were so bad. I headed over to the med tent, and took off my shoes. It was BAD!




Finish Time: 5:40:27 (not my fastest time, but not my slowest either) And for living in the moment leading up to race day, I’m pretty happy with how it all turned out. 5th in my AG, 21 overall female, 161 overall. Time to enjoy the off-season! And then I’m getting after it next year!

Here is what my blisters looked like after we cleaned them up:


Here’s what they looked like on Tuesday:


It has been brutal! I haven’t been able to put shoes on. The worst part is I have trained to run 30-40 miles for Mike Rouse’s 60th bday run in Kona on Monday, October 8th, and now I won’t be able to ๐Ÿ™ BUT, I have decided to start my own birthday run tradition, and will run 28 miles for my 28th birthday. My 28th bday is Nov. 20th, and I will run it on Saturday, Nov. 17th. Who wants to join?

I had some awesome cheerleaders out there on Saturday! THANK YOU to everyone who came out and supported. Racing is just not the same without spectators and cheerleaders!

Some of my faves that were out there supporting me:


HP and I after the race! Love ya girl!


My Sherpa for the day, Lauren! She was a rockstar! It’s so hard to race without a sherpa ๐Ÿ™‚ You were the absolute best, and I love ya for being there for me!

It was then time to cheer on THE PACK! GO PACK GO! Best way to celebrate? A Packers game and mimosas!

A Packer Win! And a fun 70.3 under my belt! It was a PERFECT day!

  • Way to go Katie! That run sounded just brutal!! Way to tough it out!!

  • Ouch! The blisters are rough. Way to power through and finish anyway. Good for you! Congrats on another race!

  • Ummm duh! DEFINITELY brunch and beers and mimosas afterwards!!! And last 10 miles is perfect…hopefully people can just join in here and there…I don’t expect anyone to run all 28 with me…lol.

  • Those are the worst blisters I have ever seen! I like your bday run idea. There is no way I can run 28 miles right now, but I’ll def join you for the last 10 or so! As long as we can get brunch or beers after!!!