Take it Easy – by Buttercup

Finally, it is my turn to post to Mommy’s blog.

My cardinal rule, ever since puppydom, has been to conserve energy. You see, I am a terrier, but not your typical high-strung type-A terrier. Instead, I selectively choose my exertions – for example, when squirrels or groundhogs invade the yard.

I have been trying to teach this principle to both Fezzik and Mommy.

When Mommy takes Fezzik and me for a walk, Fezzik is absolutely inefficient in his energy use. He spends way too much time circumventing around Mommy or bounding from my left to right side, trying to get my attention. I try to teach him proper strolling by ignoring his juvenile pranks, as I hold my head up high and prance about in a dignified fashion in front of Mommy. Never pulling - and only deviating from a noble stance if there is something nasty and irresistible to roll in. As I am nine years his senior, I will give him a little more time to assimilate my philosophy.

Now, Mommy should know better. Today she was supposed to do a four mile run at her easy pace of 11:30 per mile. Instead, she, TriGirl Devil Face and Molly Who? averaged a 10:30 pace for their 4 mile run.

So, I was very relieved to hear Mommy received a “talking to” after today’s run about the value of following rules, especially regarding energy conservation. Coach M emphasized the importance of practicing her easy pace so that when she starts running 15-18 miles, she will not gradually poop out, as she has been known to do during the last few miles of her half marathons.

I will be watching Mommy carefully over her next few workouts. Fezzik, on the other hand, well, I have my ways of keeping him in check.

Why Coaches Make a Difference

So yesterday I went to weight/bike class. After doing various exercises for an hour – including like 1000 lunges (well, 80 anyway), it was time for bike class.

Coach B strolled by as I was setting up Amarone – and made “an adjustment” to the trainer tension. I swear the wheel hardly budged when I tried to spin it with my hand. After some negotiation, he loosened it up a bit. I hopped on Amarone and started to pedal. There was no easy spin, no virtual flat road. At best, it was a long, gradual hill. Coach B convinced me to give it a try – and I figured if worst came to worst I would get off the bike and loosen the tension later on in class. And the challenge would be adequate penitence for my holiday indulgences.

I made it through the class, feeling at times like my thighs might explode. There is no way I would have set my bike up at such a hard level, but with Coach B’s motivation, I pushed myself further than I would have on my own. I can think of a bunch of other times when Coach G’s guidance over the past two years made a difference in what I have accomplished or tried.

But I am not guaranteeing I’ll expose Amarone to those conditions at every bike class.

Another TriGirl Take on January’s Schedule

Literally hours before heading out to NY for Christmas, I was at our Saturday morning bike class when Coach M. announced the January schedules were ready – and that we would be picking up the intensity next month. I glanced at it and chatted about “the times” with TriGirl Devil Face (who also has a post on about this topic on her blog) during our post bike 4 mile run - and then forgot about it in my cookie and glogg induced haze.

Until now.

Based on my 8:40 mile run test last month, three target times have been created by Coach M and G. I was practically pumping my fist at the “easy” time - an 11:30 mile – which is supposed to be used during long or easy runs to increase duration. Lately, a 10:30 – 11:00 minute pace is feeling fairly easy (i.e., I am not gasping for air every moment) – so I am excited that maybe I will have to “force” (ha) myself to go slower.

Then there are the other two times. My “tempo” pace is a 9:40 mile. I started to worry when I read the description, “This is a pace that is close to a 10k pace.” Wait, even with two half marathons under my belt, I still consider a 10K a longish run – I was hoping for/counting on that 11:30 pace for anything over 4 miles. But I thought about it some more. I’ve done a couple of runs lately where I’ve been able to do 2-3 miles at a sub 10 pace. Even this past weekend, my mile splits for one run (gotta love the Garmin watch) were a 9:30, 9:51 and 9:53. Not exactly hitting the 9:40, but not too terribly far off either. Though I have to admit, I wondered if the Garmin was off that day. Then again, I was practicing keeping my elbows behind my waist (that was mostly a joke – but you never know). (Note picture from Naylor's Beach Triathlon earlier this year, left elbow is clearly NOT behind my waist!)

The third time is for ½ mile repeats – I am supposed to aim for a 4:10 pace. We’ve done a few ½ mile repeats workouts this year – and toward the end, my best time was right around 4 minutes, with most ranging in the 4:15-4:30 range. So, I guess this may be doable. Though I think the 2-3 ½ mile repeats we were doing might be increasing to many more repeats – so I’ll reserve my thoughts on this for now.

The fun begins.

Happy Holidays (albeit belated)

Hope everyone had a great holiday. The hubby, furkids and I are on our way home from spending Christmas in New York. We had a wonderful time – and I can’t believe the holiday season is winding down for another year.

Though I have to say, I’m not sure if it was the extra workouts, the excitement of a new puppy, a work schedule that did not lighten up as much as previous years, or just general malaise, but it seemed harder to get into the holiday spirit this year. I went through the motions – put up the decorations, mailed the cards, baked the cookies, etc. – but didn’t really experience the “holiday feeling” until the 22nd, when I was wrapping up the last few presents and suddenly started to feel a mixture of excitement and sentimentality – a touch of the wonderment that made waiting for Christmas seem like an eternity when growing up.

So for four days, IMFL was back burnered – though I was told by a friend that doing it seemed obsessive – and really just tried to enjoy the exhausting whirlwind that is Christmas. I ate what I wanted – and didn’t worry about missing my scheduled bike and weight class. I did fit in two short runs – including one made more special because my brother joined me. But mostly, I enjoyed the annual traditions and the time spent with family, the furkids and friends.

Tomorrow I’ll be getting back on track with workouts – and cutting calories here or there to loose the couple of pounds I’m pretty sure I gained the last few days. But the slip was worth it – for the last three or four days, the holiday cheer abounded by being able to enjoy Christmas with the folks I care about most. And you just can’t take that for granted.

The Blogging Bug is Going Around

It started with TriJinx and Triathlonmom. Then me. And now two more TriGirls have joined the blogging world (well, two more that we know about).

Florida-Bound – TriGirl Little Dickens – who is also celebrating a 40th birthday year by doing Ironman Florida.

TriDi – (Love the name) TriGirl DS – who claims to not be athletic, but really is.

So, my morning coffee on non-TriGirl coffee days has become more interesting (and I'll probably need a bigger cup). I’m looking forward to checking in to see what the other TriGirls are thinking – about training, TriGirls – and life in general.

On a side note, I practiced keeping my elbows behind my body during yesterday's three mile run. It felt natural - and if it doesn't make me faster, hopefully I'll at least look better!

An Apple a Day...

Anyone who knows me probably has noticed I am not one to run to the doctor. The last time I went to the doctor for anything more than an annual physical was when I was diagnosed with walking pnemonia a few years back.

So I think I surprised a few people today by going to a Sports Medicine doctor, without being dragged in kicking and screaming. I decided to go for a couple of reasons. I heard Dr. S speak at a TriGirl clinic – and just connected with her approach. And I realized going to see her could possibly help ward off two problems I’ve been experiencing – occasional hip discomfort which has progressively lessened as I’ve lost weight this year and elbow pain which has worsened over the past month. I figured with all the IM training coming up – it would only be to my benefit to work out these kinks that have been a bit of a nuisance. Though, I have to admit, with double amputees and ALS victims completing IMs – I felt a little like a whiny baby.

I arrived at Dr. S’s brand spanking new and quite welcoming clinic to fill out the usual paperwork. Dr. S is a remarkable woman – she is pregnant with her third baby - about 6 weeks from her delivery date – and moving around with the grace of an athlete – which she is. (Coach G and Dr. S are the only two women I know who have six packs over their pregnant bellies.)

I tell Dr. S about my elbow – she feels around, asks a few questions and reassures me that it is tennis elbow – something we should be able to address. For the next three weeks, I’ll be wearing an impressive wrist contraption and below the elbow band. As soon as I put it on, I feel relief in my elbow.

Onto my hip – after explaining the symptoms, Dr. S suspects weakness and recommends several exercises – leg raises and sitting high knee raises (these are my descriptions, not hers) to help the problem. She also conducts a gait analysis on my running.

It is kind of interesting/humbling to see videos – at all angles - of yourself running. Dr. S points out what I am doing well – and what are problems. I have good foot strike with both feet. My left leg has good alignment, but poor front raise (probably related to the hip weakness). My right leg crosses over the midline too much, with a duck like foot kick off, but good front raise and kick back. My arms are inefficient – crossing the midline way too much and flopping around. To help my gait, Dr. S diagnosed several exercises and drills, including medial calf raises (with toes pointed in), running keeping my feet on either side of a street white line and concentrating on keeping my elbows behind my waist, using a more forward to backward vs. across my body movement.

By the end of the two hours I spent in Dr. S’s office, I felt more comfortable than I’ve ever experienced with any doctor – especially on a first visit. I liked the way she explained what was going on with my body without me asking (why is it I always have to say “What was it?” when getting my blood pressure or pulse checked???). I liked her honest, but caring approach. She gave me a hug and wished me “Happy Holidays” before I left – and it seemed completely genuine and appropriate.

With two follow-up appointments scheduled over the next two months – I can say for the first time – I’m looking forward to going back to the doctor!

Sweet Dreams...

It does seem that the things pressing on our minds end up in our dreams.

I’ve read about other ironman bloggers nocturnal ponderings and wondered how long it would be before I had one of my own. So far, I’ve only had one other fairly silly training dream right around the time Amarone came into my life.

I think I know what sparked mine. TriGirl SDG and I had planned a holiday shopping excursion on Thursday. Before hitting the stores, TriGirl SDG and I met so she could lend me two things – a beautiful shirt for a party I’m going to this weekend – and her wetsuit.

A wetsuit? This fall, I tried wearing a wetsuit for the first time during a sprint triathlon. Suffice it to say, the experience did not go well. I know, I know, never do anything new on race day. At the time, I thought, “swimming is supposedly easier in a wetsuit; you’ll float more and go faster.” But there I was, about five minutes into the race, feeling like I was suffocating and drowning instead. I ended up pulling out of the swim, which I consider my relative strength, and unofficially finishing the rest of the triathlon. Quite humbling.

So TriGirl SDG, who was at the wetsuit disaster, suggested I try her wetsuit – it has a lower neck and shorter arms and sleeves. And I plan on taking her up on her kind offer to do so over the next few weeks.

Thursday night, after recovering from shopping, I crashed into bed. A few hours later, I’m nervously walking into a lake wearing TriGirl SDG’s wetsuit. It seems to allow me to move around more easily and I can breathe – and I am relieved. Though, I’m pulling down the legs as if tugging on my bike shorts. Then, I am in the ocean. TriGirl DL (who lent me the first wetsuit and is an avid scuba diver) is there. We spend some time under the water and then decide we’ll swim for a little while. We go pretty far out – and decide to turn around since there is no one else in the water with us. I am swimming comfortably and confidently.

Really hoping this dream is a premonition! And I am glad that I was wearing the wetsuit in the ocean during the dream, instead of TriGirl SDG's pretty blue bling bling halter top!

A TriGirl Day – From Dawn till Dusk (and Beyond)

This past Saturday, I spent approximately 12 out of 16 waking hours with TriGirls.

I woke up around 6:15 to meet at Maramarc for my “running test.” As part of the half/full Ironman programs, TriGirl Training conducts this drill as a baseline for future goals. Since the same test was held last week, I had heard or read about it from other TriGirls, including TriJinx and Triathlonmom. Before I even started the test, I wondered if it was a “you can’t win/lose” type of situation. The test was to run your best one mile. If you do well and beat a PR – you may be happy with a great test time, but your training goals may be really tough. If you don’t beat a PR during the test, you may be temporarily disappointed, but may have a better chance at surpassing the dependant training goals.

Frigid is probably the best word to describe the weather conditions. Radio reports announced 16-18 degree temperatures. It was COLD. Three TriGirls showed up for the test, which included a warm up jog and a few exercises. Then it was time to run our best mile. Given the cold conditions freezing up my lungs and trachea, combined with the fact I forgot to bring gloves or a hat, I was happy with an 8:40 mile. I’ve only broken a 9:00 mile two other times, with my best 1 mile being an 8:15. So, I was satisfied with this time – since while under that 9:00 mile barrier, it would hopefully give me a buffer when the subsequent training goals were figured out.

We headed back to Maramarc around 7:25, with icicles dangling off our hair, to set up for the 8:00 bike class. TriGirl Molly Who? and I set up our bicycles at a leisurely pace (well, Coach B. really was kind enough to set up mine) as we tried to defrost. The bike training class started on time, and in addition to the drills practiced earlier in the week, we also spent quite a bit of time “working it” in a much higher gear. My bike trainer device was more reliable than the one I used during Take 1 – and my sweat puddles were even more impressive.

After finishing, a group of TriGirls followed up the challenging hour of bike training with a run. Since we ran the mile test while it was practically still dark, TriGirl Molly Who? and I only had to do three miles, though the rest of the group was supposed to do four. It had warmed up to somewhere in the 20-30 degree range – and it felt good to loosen up the quads after a tough bike workout.

At last, we were able to enjoy the rewards of completing a good workout with TriGirl coffee, so we drove about 200 yards to the nearest Starbucks to order something yummy and warm. We took over the joint for about an hour, with our TriGirl attire and post workout excitement.

I left TriGirl coffee around 11:00 to do a few errands and to go home to clean up. I needed to be back at Maramarc around 2:00 for a TriGirl informational clinic. So a few hours later and hopefully smelling better, I was back to Maramarc to hear Coach G and Doctor TS present about the female triathlete. There was a nice turnout of current and potential TriGirls. The class went on a little longer than I had anticipated, but well worth the time – between hearing the informative presentations and exciting stories from the new women triathletes.

Around 4:00ish, I was driving back home to get ready for my work party. My husband and I arrived fashionably late for the office party – which really was the best outing we’ve had in a few years. TriGirls LD and KW work with me – so though not an official TriGirl outing, I was still spending quality time with “the girls.”

The office party was still going strong, karaoke and all, after its official 9:00 end time. Just before 10:00 PM, my husband and I headed out to TriGirl KO’s holiday party. TriGirl KO is studying to be an interior designer – and has a gorgeous home. The party was in full swing when my husband and I arrived, meeting up with Coach G, Coach M (her husband), TriGirl JH and her husband, TriGirl MJW and her sweet new beau, TriGirl CS and her husband, TriGirl AM and her fiancé - and TriGirls Devil Face and RW. We (well at least I) partied hard for the next few hours, though thankfully we were on the road to my bed before 12:00 AM. I was pretty tired at this point, but felt really fortunate to have been a part of such a great, packed day!

Fezzy and Mommy’s Water Adventures – by Fezzy

Mommy’s home!

I hear the garage door open and know it means Mommy is home, since Daddy, the Butt and I are all hanging out together in the backyard. Mommy walks outside and I am so happy – I start bounding about around her feet. The Butt runs over, too, for a head rub. Then it is my turn. Mommy picks me up and I know I am about to get tons of kisses.

But Daddy tattles on me as Mommy starts sniffing the air. Though I was a very good boy and made it through the morning with a dry crate, I just couldn’t hold it long enough in the afternoon. My crate is so tiny; I accidentally stepped in the mess a few times.

Mommy leaves for a few minutes and comes back in different clothes. She picks me up and tells me I am about to have my first bath. I don’t really know what a bath is, but Mommy carries me over to the sink, right near where my treats are, so I figure it has to be good!

Mommy turns on the water. She does that when she feeds me, so I am really happy and excited now.

Suddenly, Mommy is putting ME under the water. I am not one bit happy anymore.

MOMMY

I

DON’T

LIKE

THIS!!!!

I wiggle and cry and make the most pitiful sounds I can muster. But Mommy is just laughing at me and telling me it is going to be OK.

IT IS NOT OK, I DON’T LIKE THE WATER!

I squirm and shake and Mommy tells me if I relax, it will be so much easier.

I DON’T CARE, I HATE THIS BATH THING.

Finally, Mommy turns the water off. She seems sad because I am shivering. She wraps me up in a towel. I am still traumatized, but happy that I am out of the water.

Then we go upstairs and Mommy takes out the big plastic toy she points at her hair everyday. She turns it on and starts aiming it at ME!

Suddenly it is very windy and Mommy is brushing me. This isn’t as bad as the water, but it is also not nearly as good as playing or eating.

The wind continues for a long time. When it stops, Mommy finally gives me all the kisses I’ve been waiting for and tells me how handsome I am. I start to forgive her and cuddle up around her neck as we head back downstairs.

Mommy holds me close as she sits on the couch and begins to talk to Daddy. Yawn, this bath thing has made me very tired, so I curl up in her lap, as close as I can to her warm tummy.

I hear her tell Daddy that she was in the water, too, this morning. I perk up my ears, concerned - poor Mommy! But Mommy goes on to talk about swimming in the water - and it sounds like she enjoyed it. She had something called a guppy lesson before she went to work. At first she was worried, because she had two exercise classes the day before and didn’t know if she would be too sore to move. She tells Daddy that the class went very well. When swimming was finished, her coach, Ironwoman Canada, was speaking with her and a mutual friend and said that Mommy’s stroke was “looking beautiful,” though not terribly fast yet (I believe it - because it sounds just like when Mommy strokes my fur!).

Mommy seems happy with the news. And I wonder if there is hope that I can begin liking the water – I just need to find out more about how I can have a beautiful swim stroke, too.

Yawn.

Weight and Bike Training - Take 1

Yesterday kicked-off our off-season bike training – as well as a series of triathlon specific weight training classes I wanted to try with Maramarc Fitness.

Weight training was first, at 6:00. I walked in, after meeting another newbie in the parking lot, and it was organized chaos. Girls (and I think one lone brave male – it is all a blur now) were scattered about the room, doing a variety of different exercises. Coach M. took pity on new TriGirl M. and me - and showed us the ropes (and the weights, balls, bands, etc.). The class flew by - 3 sets of about 9 exercises and 2 sets of 4 other “core” exercises. My favorite was this rolling thing on the ball – where you hold a medicine ball and rotate from side to side. My least favorite involved a step with five or six rafters – where you do, what might be described as, leg dips holding weights. I had a hard time balancing and “dipping” as far as I should.

No rest for the weary as 7:00 rolled around and it was time for bike training. One of the hardest parts of the class was figuring out how to hook the bike up on the trainer – and then finagling how to get on the bike, which is now like three inches higher than normal and precariously perched on two small wooden blocks. (TriGril DL helped me through that one). Impressively, the entire class was set-up and mounted about ten minutes later. Coach E. in the meantime had put on music – a nice mix of good workout tunes, I might add.

Coach E. shared the goals for the first month – improving our form and bike skills. So, we did quite a bit of counting how many times our right knee came up in 30 seconds at a level 5 (on a scale of 1-10 exertion, not gearing). We were supposed to aim for 40-45 – and I was happily surprised that I was in that range throughout the class. Another drill involved taking one foot out of the clipless pedal at a level 3 and aiming to create a smooth stroke, heels down, pulling and pushing the pedal, with the other. We were all a mess at first, but improved by the end of class. I’m hopeful that all this clipping in and out will improve my confidence (and coordination) with riding on the road with clipless pedals.

About halfway through the workout, I think something went awry with my trainer (though I won’t preclude the possibility of user error) – it felt like when the brake rubs on the tire, combined with some type of weird vibration. All I know is that my virtual smooth paved street turned into a gravel trail.

TriGirl Devil Face commented that the class, even at levels 3-5, seemed harder than a typical road bike ride – which Coach E. said was right on target. She also pointed out, that level 5 at the beginning of class may require a different gear than at the end of class – and earned another gold star.

But, I may qualify for an award of my own down the line. Coach E. said there would be sweat puddle contests (and thankfully, no mention of including elimination, snot or spit). in the future. Considering I was one of the few with tell-tale droplets under my bike, I’m thinking, for once, maybe I’ll be in first place.

See, I Hardly Groaned

Thursday morning, I met TriGirls DL and MJW for a bright (well, actually still dark) and early 6 AM run. TriGirl DL suggested we do Devil Face’s hill route, and TriGirl MJW and I, though not exactly jumping for joy, agreed.

Devil Face mapped out this route for us earlier in the season. We did a slight variation of it – running out for about a mile and change on a mostly flat course, with a few really great views of the sun rising. Then we reached the four corners of hell. From the intersection, three lovely uphill choices are available. There is also actually a downhill – which we choose to start the hill part of the workout. The downside to this downhill is that once you reach the bottom and turn around, you not only run up the hill, but upon reaching the intersection, we’ve basically made it our custom to turn onto the longest and steepest of the streets. So for about twenty minutes, we do the hills, trying to run hard and fast on the ups and taking it easy on the downs to recover.

TriGirl MJW inspired me to run the fastest I think I ever have up those %*&#! hills, reminding me to pick up my knees and setting a pace outside my comfort zone. We did get a reprieve between one of the sets as a caravan of 10 trucks passed by.

At the end of the torture, there is one more hill – a long gradual ascent out of the pit of despair. Then, finally, it is back to the nice flat road leading us back to our cars.

We all agreed that the hill workouts seem to have made a difference with our running. Before TriGirls, I would just go out for a run, maybe increasing my distance here, or trying to go a little faster there. But since working out with TriGirls, this year especially, the hill training, negative splits and interval repeats have not only been a way to improve running, but have also made the workouts more interesting.