Off Season

My newest Splish swimsuit features a cute little penguin family huddled among snowflakes on the front - and the words "off season" spread to the limit across my not so petite bottom.

Off season - with Ironwoman Canada's help, I've been working on "getting it" a bit more this year.

After IMFL in 2007, my endorphins were running so high that I continued training as if another Ironman race was on the immediate schedule.

2008 ended with training efforts focused on late season half IMs and marathons.

My 2009 "A" race was IMUSA in July - followed by my final "B" race - the Giant Acorn Olympic race - in early October. Meaning that off season started earlier this year - and on a bit of an "off" note.

Alas, as well as the 2-5 pound weight gain fluctuation.

Even with a little extra pudge, I've been striving to understand and trust the benefits of off season. I'm still training 6-10 hours per week, but trying to make all those hours enjoyable.

I look forward to swim and bike workouts - without the pressure of upcoming races. I've been incredibly annoyed by rainy weekend weather forecasts. I've been itching to bike on beautiful days - but have cut workouts short - or even skipped workouts - if the weather was crappy.

But those nice bike riding days...have made my heart flutter. I've relished moments casually cruising through beautiful scenery or pushing harder speeds.

These past few weeks, I've started to feel a twinge bit more comfortable about running. I've headed out without my Garmin and enjoyed the cooler temperatures, the fall leaves - and lately - the Christmas lights. I've tried to focus on technique, no matter what the distance - hoping to create a new and better imprint.

Trust and acceptance - maybe a few months of physical and mental rest and rejuvination will actually be beneficial vs. detrimental for next season.

We'll see.

Feeling Better

2009 has been an interesting year so far.

The moments when things fell into place seemed to be outnumbered by those when things felt off - sometimes due to the physical, sometimes to the mental. IMUSA and the Giant Acorn being obvious examples.

After IMUSA, Ironwoman Canada told me that I needed to cut back. To allow myself to get worse before I could better again.

I did well with getting worse.

And the past week or so, I am finding that I am starting to feel better.

I am not failing as miserably at running. I even had my best 400 about a week and a half ago thanks to some individual attention from Ironwoman Canada. Then, at last week's track workout, Cupcake KO was a wonderful running buddy and pacer. Yesterday, Barracuda BL, the Should Be Sponsored Wife and I went for an easy run. Except none of us seemed to remember the easy part. Great weather and good company had us pushing the pace - maybe to enjoy the coffee reward at the finish.

Less time in the lap lane has been good for my shoulder. Today I had an encouraging Guppy workout. I may have even surprised Ironwoman Canada - she remarked a few times that I looked really good in the water. I almost kept up with one of my Guppy swimming heroes, Sharona, during a 50 sprint. Let's just forget the kicking drills for the moment...

Then there is the bike. I am grateful for a good bike year. This weekend's Seagull metric century ride (kudos to the Peddalin' SQ for completing the full century and achieving impressive TNT fundraising efforts) started off with a discouraging downpour (during which, Barracuda BL, the Should Be Sponsored Wife and I sat in the car and debated bagging the ride to shop instead). Alas, we braved the storm clouds and headed off for a fun day. I would love to do the ride in the future on a beautiful sunny day - but still enjoyed the smooth roads and pretty course. The first 17ish miles were casual. The next 23 included some tough pace line work. And after a decadent rest stop (picture: great band, river view, hot dogs, hamburgers, ice cream and apple pie), we completed the last 23 miles battling crazy cross and head winds.

While part of me would like to say I did the mile century, it was great to finish the ride feeling strong - those last 20 miles of a century can be brutal.

Then today, thanks to Columbus, I was able to join the Should Be Sponsored Wife and the RABA folks for Mondays with Mary. Though chilly, I loved the 35 mile route from Powhatan to Cartersville. Scenic foliage, fast flats, tough hills, challenging rollers and smooth roads - it was great. The Should Be Sponsored Wife was donning her new Fuji - which looked marvelous on her! We warmed up with soup and half-sandwiches afterwards - and I drove home feeling content, sleepy and...

happy.

IMUSA - Race Report - The Swim

After over a week of highs and lows, I’m starting to feel focused enough to pull together a race report for IMUSA.

It was a long and tough and - sometimes - amazing - day.

After a few hours of sleep, the Barricudas and I lumbered about in the kitchen, trying to eat. I managed to swallow down a PBJ, half a banana and juice. Carrying a water bottle (which I would later wonder if should have been a Gatorade) and with the hubby and my Dad sherpa-ing my bike and special needs bags, we made our way down to bodymarking. In my delirious stupor, I told the volunteer the wrong age for my calf. My husband quickly noticed, though I figured it didn’t matter since the number was still in the same age group.

Barracuda BN headed off to find his place near the start of the swim, as Barracuda BL and I ran into a few of our Richmond crew for final hugs and encouraging words.

Soon we were in the water- acclimating – and waiting. I tried to position myself in the middle of the middle of the pack. Which should have created a cushion since the super fast swimmers were huddled under the start and more cautious folks were gathered on shore. The canon sounded, and within seconds that cushion was a memory. I remembered the craziness from IMFL and tried to go with it. Before the second buoy, my foot and someone’s something banged together – and a toe started to feel funny. I figured it was stubbed – and plugged on through the maniacs fighting to sight off the cable.

Meanwhile, a downpour hit Mirror Lake. Several times, I was caught behind a wall of men stubbornly trying to plow through me to reach the cable. I did not care about the cable – but I was gradually being pushed onto it. I was amazed that these men would repeatedly hit me – though the water was clear and calm. “Hello – if you are swimming at my pace – you are not going to win – and maybe you should adjust your stroke after slamming my head four times in a row.” The first loop was a struggle and most of the time, I would concede to the aggressive swimmers. My calves cramped up several times. No idea why – as this had never happened to me during a race. But I’d move forward swimming with my foot contracted waiting for them to subside.

The whole first loop was crazy. Exiting onto the beach, I looked for something to drink, thinking Gatorade might help with the cramping, but didn’t see an aid station.

Back in the water, I purposefully tried to move further out from the cable. The crowd had lessened, but I still found myself being pushed onto the cable. I did finally find a pair of steady, consistent feet (not as good as the Real Deal's, but would do) and drafted for awhile, relaxing a bit and finally enjoying the swim.

Rounding the last turn, I ended up behind a man swimming with his feet crossed.

Which is a super hard drill Ironwoman Canada makes us try.

This guy, though, was doing an amazing job – his feet never dropped or moved. I wondered if he was a paraplegic – and felt inspired by the possibility I was witnessing a human interest story about an individual overcoming incredible challenges to complete an Ironman.

The racers jammed up again toward the end of the swim. I was relieved to climb out of the water – and see my swim time of 1:20:32.

Shhh..TRIgirl 40 Something is in a Little Denial

More often than not, I've been eerily calm about the quickly approaching IMUSA date.

I am pretty sure it is some kind of denial. At best it is acceptance.

Yep, I've panicked here or there when completing some type of race preparation, like ordering nutrition or scheduling a bike tune-up. The hardest moments have been when someone has asked me if I am ready.

And I sigh or shrug. I can't say I am or am not. I am not thrilled with what that means either way, but I do know I've worked hard, struggling through the most challenging workouts I've ever attempted.

The shoulder is still feeling good. I had an incredible opportunity to swim at Guppy AS's Lake Gaston's paradise - a "not so torturefest" few days with Ironwoman Canada and several great training buddies - helping me to believe I could have a solid swim (for me) at Placid if I can overcome the claustrophobia of 2000 plus swimmers hitting tiny Mirror Lake (and if I could bribe the Real Deal to be a bandit and let me draft of him).

While I wish I had more time to work on climbing, I also know that too many more long mountainous bike rides without a bunch more good fun ones thrown in between might break my spirit.

After beginning to stabilize on new asthma meds, running is on the upswing. It is not anywhere near where it was at its best, but it is a heck of lot better than where it was even a few weeks ago. I could kick myself for not recognizing what was going on and dealing with it sooner, but am grateful that something finally clicked in my stubborn brain.

And in this non denial moment, I've let it register that in exactly a week, I'll be in the Peloton SUV with the Barracudas and the hubby.

But I'm still plugging my ears with my fingers about the following four days after our arrival in Lake Placid.

"la, la, la, la, la, la, la..."

No, No, Counter!

Please don't drop below a calendar month before IMUSA.

My shoulder loves the cortisone shot, making swimming easier and smoother (and maybe on the verge of getting faster).

Hill climbing on the bike is starting to make sense (but I have much to practice).

Running - well it is what it is (an inkling of improvement).

I am just starting to feel stronger and more confident.

I need time. To hope. And believe.

Where is Superman when you need him?

White Lake - Race Report

Having the few extra prep days prior to the race was a treat. The Barricudas and I checked out the courses and completed final workouts. I never felt rushed or anxious.

White Lake was a training exercise for me - meaning no taper and using the race as an opportunity to iron out my problem areas. And if you've read my previous race reports, you'll know that includes avoiding unintentional penalties and stupid mistakes.

I slept fairly well before the race. I wasn't terribly nervous. I ate breakfast, drank a good cup of coffee (per Ironwoman Canada's instructions) and left to walk Patriot Sangria over to transition a few minutes before the more coordinated Barricudas biked over in flip-flops/crocs and with large bags draped across their backs.

Setting up for the race went smoothly. The people sharing my rack seemed nice. I tried to notice the run and bike exits. I took note of the surrounding rack markers as mine was decorated with just standard candy-stripe black tape.

Race time was 7:00, with the the old lady wave slated a half-hour later. Since Barricuda BL's age group was combined with mine, we would be able to start together. As the first waves kicked-off, we headed over to the water to warm-up. Barricuda BN was there, too. His wave would start after ours.

Barricuda BL tried to convince me to start up front with her, but I was leary of my Rumpass experience and placed myself more toward the middle. As our wave took off, I watched the leader group - and swimmers around me burst ahead. I just tried to find my groove and focus on sighting. With a sigh of relief, I rounded the first turn and saw the correct buoy for the next leg. The long straight-away was more choppy than I anticipated, but there really was no current. The swim felt good and I gradually caught up to some of the eager beavers. I sighted well and exited the water feeling strong, though not without being trampled by more aggressive racers when trying to climb up the dock ladder.

The long run to transition and the timing mat was still there. I didn't know my swim split at the time, but it turned out to be 41:29, about two minutes faster than last year and 13/31 in my age group.

Entering the transition, I saw the black tape candy stripe rack. But I did not see Patriot Sangria. I ran back and forth for a bit looking for the nearby rack landmarks, but did not see them either. Was my bike on the right instead of the left? Finally, I realized that the transition area was L shaped and that my bike was on the other side of the L. The rest of my transition must have been fairly quick, as T1 ended up being 3:45, which wasn't too bad for me.

On the bike, I settled in. This would be the one part of the race I wanted to push beyond a training experience. I felt good during the first few miles. I couldn't tell exactly where the wind was coming from, though I quickly realized when making the turn onto the longest stretch of the course that I was also hitting a headwind. I remembered loving the bike course more last year. This year, it seemed like the road was way more bumpy, with the ba-bum cracks covering about 2/3 of the course. It also seemed more boring. Sometime over the past year's training, I've come to enjoy rolling hills more than pancake flat. Nutrition on the bike was going well overall thanks to heavily loaded carbo pro and motortab bottles. I couldn't eat much solids, but knew I was consuming a decent amount of calories. A little over halfway through the race, I stopped and refilled my water bottles at an aid station.

Though I didn't have my exact split as I forgot to start my Garmin, I knew by my bike computer that I was close, but probably over my dream of breaking 3 hours. My bike turned out to be 3:01, 13/31 in my age group - about 5 mintues faster than last year. I was still pretty happy.

The last few miles on the bike were tough for me mentally, though. Not so much because I was phyically beat or sick of the bumpy road conditions, but because I knew the run was coming up soon. My longest run to date since November was 9 miles - those extra 4.2 seemed like a big jump. I thought about how it would be so easy to turn my chip in - and just run what I wanted to without worry about my overall time. It was very, very tempting.

I moved more slowly in T2 as I delayed the final decision. With a big sigh, I tightened up my sneakers and told myself to suck it up. This was a training race, right?

I jogged out of transition, deciding to hit the first aid station for the porta-potty (which I soon learned was not a very original plan). My legs actually felt better than I expected as I ticked off each mile by breaking the 13.2 miles into a long series of 1 mile laps.

While the bike was fairly overcast, the sun decided to pop out more often on the run. It wasn't as hot as 2008 - or even as originally predicted, but it was still in the low 80s. I was a dripping mess of water dumping and cold towel donning - and I spotted a few racers sporting TRIgirl SS' "curtain of cool." As I headed toward the turnaround, I saw Barricuda BN hustling - and then Barricuda BL looking strong and confident.

My legs continued to feel OK - and my breathing wasn't as labored as I expected. I wondered how I would feel at mile 10, but it didn't seem much different than mile 7. The last few miles were fairly consistent with the majority of my run. For a few wonderful seconds, rain began to fall, but it was just a cruel tease.

Crossing the finish line, I had a feeling my run time was close to last year's (Garmin died around mile 7). My overall time was 6:17 - a PR and about 7 minutes faster than last year, leaving me smack in the middle of my age group - 16/31.

And my run? 2:27:29 - 18/31 in my age group and 12 seconds (LOL) faster than 2008. Last year, I was disappointed with my run. This year, I was grateful.

The Barricudas were waiting for me at the finish line. Barricuda BL had an awesome race and a great PR of about 15 minutes. Barricuda BN had earned another first place age group win. We cheered him and a few other RTC age group winners on as they climbed the podium - making Richmond proud. It was exciting to be so close to hard earned success and accomplishment.

Reflecting over the race these past few days - I've recognized that while I was happy for the PR, I was actually more satisfied with the realization that maybe I am not quite as far behind for Placid. I have a way to go on my running, but there could be more base to help me out than I thought.

And to be honest, I think that confidence builder is what I needed most from White Lake.

Training Update - The Good, the Bad and the Ugly

The Good -

Love my bike. Love my rides. Love my fellow bike riders. Love...OK, you get the picture. Seriously, the bike is going well. Recently I've had great rides with TRIDi, TGCoach CD and Ironwoman Canada.

I always look forward to rides with TRIDi. She is so much stronger than she gives herself credit for - even before factoring in that she is about to graduate from an accelerated business IT program, works full time and is dedicated to her family, kids, dog and friends. Our rides are tough, but always full of fun moments and great conversation.

TGCoach CD kindly agreed to meet with me for a ride before I left for Phoenix. We made this year's first pilgrimmage to Miller's Lane, with her devious hills and cruel teases. TGCoach CD helped me feel more comfortable with my natural tendencies for dealing with traffic and worked my butt off trying to teach me how to attack hills as we rode the Capital One loop a bunch of times. Build up speed, rise off your seat, come out with acceleration.

Ironwoman Canada and I ventured out on her 5 county course this week. She claims riding with me is fine. It is like the third or fourth time she has been on her bike in over two years due to injury and having a baby - though her rockstar abilities were obvious - I don't think she broke a sweat while I panted and gasped for air more times than I want to remember. She made me pull for over half of the ride, giving me pointers for climbing tough Patterson hills and yelling at me to PEDAL when hitting descents I'd normally coast (and brake) through (I learned that bike breaks were reserved for after the workout, not during) - making this training ride with notable winds and tough climbs within seconds of my White Lake half IM race pace.

Now Patriot Sangria's life would be perfect if we could throw in a few bike rides with more TRIgirls (DL, Annn and MS, among others!), Barricudas (BL and BN) - and the rest of the winter posse!

The Bad -

While my swim training has seemingly remained on track, I had a rude awakening during a core workout when I couldn't put my left arm into the correct position for a lat pull exercise because it.would.not.go. Right arm - perfect, left - a mess. My shoulder pain has fluctuated from tolerable to annoying to more uncomfortable than I want to admit - and when Ironwoman Canada told me "This is not good," I scheduled an appointment with Dr. S for this coming Tuesday. All signs are pointing to tendonitis - and I'm hoping that a good cortizone shot will reduce the inflammation so I can build up strength and flexiblity.

The Ugly -

I've been struggling with running since the SF. Though I am gradually upping the distance, my pace is all over the place. The dreaded side stitch from my early running days has returned, usually around mile 2.5. During my t-run yesterday, I tried running up hills for the first time since SF - and it was not fun. I am grateful that my foot is feeling fine, but also realize I've lost some ground and have my work cut out for me for Placid.

The Best Flip Turn Drill Ever

Monday Guppies...

Quick aside - Ironwoman Canada had the crazy idea to move me to the faster lane this past Monday. This has happened a few times when some of the speedier guppies do not show up. I actually kind of like it because I much prefer to be the last person in the lane than having to lead. Though my favorite scenario is when TRIgirl BL comes - and I am able to fall in behind her in our normal lane. Or on the very rare occasion when Coach B takes pity on me...

Anyway, moving on to something much more interesting - Monday's flip turn drill.

We'd just finished a slew of one arm, breathe away and sprint sets when Ironwoman Canada plopped water dumbbells at the end of each lane. All sorts of crazy ideas started going through my head - as new equipment usually signals some type of torturous challenge.

Like swimming with sneakers on and shirts tied around your waist. (Or in my case, expending huge amounts of effort to float in place with sneakers on and shirts tied around your waist.)

We were told to grab a weight for each hand as Ironwoman Canada explained the drill. We were to kick with the weights in front of us till reaching the half way point of the lane, flip, letting the weights keep our arms up, then return to the starting point kicking on our backs.

The first attempts for most of us were a comedy of errors.

And then we all started to get it. For the first time, I was able to experience what it should naturally feel like to complete a flip turn, with my arms in the correct position to streamline on my back before rotating to swim.

And the drill not only became the best flip turn lesson ever - but also kind of fun.

So much so, I was sad to see the water weights go.

Another Example

I've posted before about my aversion to going to the doctor and my lack of being aware of what is going on in my body.

Before the Chesapeake swim, I was having some trouble with my left shoulder. I chalked it off to the super long workouts - especially when it seemed to get better after the swim that kicked my...

Until a month or so ago when I noticed the discomfort again. My shoulder wasn't happy when swimming, though I ignored it. Taking off my shirt at night became a painful event. I literally was dragging my bad arm up using the momentum of pulling my shirt off with the good arm.

Still, though, I just ignored it - and thought I was being a wimp.

I didn't want to say anything before MightyMan, because I didn't want to hear what I expected to be the answer.

So I kept mum until after MightyMan. When I finally told Ironwoman Canada, pointing to the bothersome area. All the time expecting to hear - you need to go to the doctor and rest for a few weeks.

But she said - that sounds like tendonitis. Take Ibuprofren (where I interrupted and said how I don't like to take drugs, until she pointed out this was part of the treatment - not to just mask the symptoms) and ice it for a week or so.

Not completely convinced, I started on the Ibuprofen (I wasn't quite as consistent with the icing). I had no idea how bad things were until they started to get better. Not quite 100%, but a noticeable improvement!

I could take my shirt off by lifting both arms up.

I could sleep at night without keeping my left arm tucked into my side.

And today, I swam. Holy cow - my left arm could actually "pull" too.

Maybe next time, I'll speak up a little sooner.

A Rejuvenation Week

You've heard of recovery weeks during or after training, right?

Well, I've decided to make this a "rejuvenation week."

With many team mates enjoying the afterglow of an inspiring and successful race at Timberman (congrats, all!)

and...

Coach B devising some masterful combination of recovery and taper between Timberman and Ironman Wisconsin

and...

Ironwoman Canada absorbed in all the wondrous activities of being a new mom to her recently arrived 8 lb. 10 oz. baby girl

I am left a bit to my own devices.

The past few weeks have been full of decent, solid training. A workout cut short here or there, but, overall, I have been very good.

So this week is about doing what I want to do when I want to do it.

I wanted to swim with the Guppies on Monday with Guppy JW leading the workout during Ironwoman Canada's maternity leave - even though he followed Ironwoman Canada's instructions to the T and made us do some ridiculous 100 intervals.

I wanted to sleep in this morning (if it wasn't for the 5:00 am wake-up call, I would have wanted to join TRIgirl DL for our Osborne ride) and I wanted to spend time with the furkids this afternoon - thereby inadvertently deciding that I'll either be switching my rest day - or - gasp - having two rest days this week.

I want to bike with TRIDi (and her entourage) tomorrow morning and check out her most recent, favorite course (through my neck of the woods, yay!). We may even need to discuss future Blackbird events.

I want to swim long and easy on Friday morning.

I want to bike with REB60 this Saturday on the RABA Coates route - an overdue reunion after many memorable winter and spring rides. Now if only Popsrcr and TRIDi would join us...

And I think a massage appointment is necessary in there, somewhere...I need to get on that.

(Oh, did you notice? No "I want to run..." plans? Well, I hardly ever WANT to run (though I'll pretend I do to get in a few other workouts this week)).

Next week, it is back to business and religiously following schedules - but for the upcoming four or five days - training is about relishing the joys of challenging swims and bikes with a few of my favorite folks (while the others recover or taper).

And, sigh, trying to hate running a little less.

The Opposite of Tapering

I really, truly have wanted to blog.

It just hasn’t been happening. Even reading other’s blogs has been hard to fit in.

I am not sure why.

Well maybe I do.

Training has definitely kicked up a notch.

And is going well, sometimes surprising well.

I had my fastest 50 mile bike split thanks to trying to keep up with TRIgirl KB this weekend (though I still got dropped a few times while she was going an easy pace).

And a “very slowly getting back on track” run thanks to striving to pace with TRIgirl BL last week.

And a third Blue Ridge ride that makes me think I’ve made peace with a few more (not all) hills thanks to Coach B.

And a bunch of solid swims thanks to Ironwoman Canada - who even moved me into the fast Guppy lane (just for one day) last Monday.

And other great recent workouts with TRIgirls DL, MW and TRIDi. Well, when my flat tires did not plague our outings, anyway.

With the extra training hours, I find the need – the absolute need – to sleep more. Naps and early bedtimes have become very common.

And eat more. I’ve heard about others waking up in the middle of the night starving. Last night, my stomach grumbling totally won over – and I found myself eating cucumber salad (thinking of TRIgirl CD in Lake Placid) at 1:00 in the morning.

So between training, sleeping and eating more – things have been a bit…squeezed.

I think I will go take a nap.

Whoops

Yes, I know it has been almost two weeks since my last post.

Life has been busy, but blogs have been floating around in my brain.

Here are their headlines, some of which may actually become future entries:

• My Little Ironman Shopping Spree Finds
• Coach B Fights Bears and RVs for TRIgirls
• Twinges of Jealousy: While Many Team Mates Taper, MightyMan Training Kicks it Up a Notch
• Progress? Feeling Stronger When You Feel Weaker?
• Blackbirds Rock
• The Blue Ridge Triple Threat Ends on a Positive Note
• "You Look Like You Are Actually Moving" - and other Swimming Highlights

Braving the Big Water Dish - By Fezzy and Buttercup

There is my leash! There are our leashes, let's go, Buttercup.

Hmmm, OK, But don't jump on me, Fezzy.

There's Mommy, Buttercup! Lounging in the big water dish next door!

I know Fezzy, she spotted me first.

Buttercup, come roll in the grass with me!

Oooh, Fezz, what did you find - that smells delightful!

Why is Daddy yelling at me to put down a dead mouse, Buttercup?

I don't know, but I just got yelled at for eating poop.

Let's get closer and check out the big water dish, Buttercup.

Nah, you go ahead, Fezz, I've got some poop hunting to do.

Wowoweee, who is picking me up? Why is Mommy grabbing me and placing me on some big pillow in the water dish? It is not so easy to stand. OK. I will sit. The big pillow is moving - I am glad Mommy is near. There is Daddy! OK, maybe I will lie down. Hmmm - this is kind of nice. I feel the wind, let me sniff it. Buttercup - do you see what I am doing! Buttercup, stop rolling on the dead mouse before mom and dad yell at you!

Huh, what? Oh, there you are Fezzy. Why are you on the big pillow in the big water dish?

Here, I will come over to the edge of the dish and tell you, Buttercup. Hey, where did Mommy go?

Looks like you lost your pillow, Fezzsster, because Mommy wanted to give me a head rub. Oh no - what is going on? I did not want to be on the big pillow! Uh, uh, I am too old for this. I must lie down. Wait, this really is just like a big pillow, even though it is in a water dish. I love pillows. I can do this!

Buttercup, it is my turn! Grrrr - hey Buttercup - watch this - want some poop?

Recovery Week

My White Lake recovery week included:

• Big yummy dinners on Saturday and Sunday.
• A wonderful massage.
• Over 8 miles of swimming (there is the upcoming 4.4 mile swim on the race calendar).
• 100+ mile bike ride (we took a few wrong turns) - the Cap to Cap century! Really enjoyed spending time with my riding buddies, TRIgirl CD, her hubby, TRIgirls KG, MW, SD, CM (and her husband) - and TRIgirl SJG and her husband - who rode the whole 103 miles with me. And guest appearances by Coach S at most of the rest stops! No Garmin, no pacing goals - just crusing along for pure fun (other than the 20-30 minutes of cold rain and the 10ish miles of "I just want to be off this bike.").

BTW, I think the Cap to Cap should be a monthly event. What a great route!

Countdown to White Lake

Little by little, the stars are aligning for incredible race conditions this weekend.
I drove down with TRIgirls SJG and BL Wednesday afternoon. After remembering some of the "rustic" accommodation choices we saw on the web, our first bit of luck occurred when unlocking the door to the nicely decorated, waterfront, comfy condo TRIgirl BL secured for us.

The weather forecast has changed for the better - from scattered thunderstorms - to partly cloudy, high of 81 degrees and winds up to 11 mph during the race.
We squeezed in a short workout after our arrival and checked out the run course. A flat two-loop out and back with sections that traverse an upscale lakefront neighborhood.

Chatting with a few locals, everyone seemed excited about the race, whether volunteering or spectating. They shared recommendations for a nice Italian restaurant - Giorgios - in Elizabethtown, which we hit up on Wednesday night for kicking-off our carbo loading.

Speaking of food, TRIgirls BL and SJG are taking great care of me - they've covered purchasing lots of nutritious pre-race food and meals.

Yesterday morning, we drove the bike course. I think it may be the flattest route I've ever ridden. The biggest obstacle - fighting to keep my bike on the course instead of visiting a few of the vineyards we'll be passing.

Ah - and about the Lake - it is beautiful! After our bike course excursion, we lounged around for a couple hours on our own personal pier, surrounded by breathtaking cypress trees dripping with Spanish moss.

Then we headed out for a test swim. Walking past a very fit woman who must have been intimated by our stark competitive stares and amazing wetsuit donning abilities, we heard the pro call out, "I am not going to save you if you drown, maybe your friends will." Sigh, I guess some people will look to get rid of their competition anyway they can.

But the water was beautiful. A little burst of coldness at first. After a few strokes our bodies adjusted and we were able to appreciate the crystal clear water which was like swimming through liquid glass. We swam for about a half hour, catching up here and there to practice TRIgirl BL's helpful sighting and drafting tips. BTW - Ask Ms. SJG for her whale and Little Mermaid impersonations some time...

More resting and eating followed as TRIgirls BL and SJG's husbands arrived in time for TRIgirl SJG's yummy lasagna.

Yes, White Lake is looking very promising - now if only I can knock the allergies/cold that have been lurking around in the back of my sinuses...

The Taper

I first learned about “the taper” when joining TRIgirls a few years ago. After hearing the promises of reduced training, I remember being surprised to see workouts on the schedule during the days leading up to those initial sprint triathlons or 10Ks. My visions of lounging on the couch for two weeks with Ben & Jerry as my main training companions were quickly replaced with preperation planning, hydrating - and runs, bikes, swims.

Obviously, I didn’t “get it.”

For Eagleman, the taper was a little more noticeable – on paper anyway. But I was so worked up with nerves and excitement, that though I conceptually understood the idea, I still wasn't getting it.

IMFL gave me my first real taste of the taper. The week or two before the race, I felt energized. I wished for a few more longer workouts – but resisted because it was taper time. And it worked, I had a great race (for me).

With White Lake just a week and half-away, I am doing better recognizing the signs that the taper is near. I was pleased with how I did during Ironwoman Canada's last Masters class – 14 100s on tough intervals interspersed throughout the workout – and I actually hit them all. This past weekend’s long bike with TRIgirls SS, SD, MW and KB included a decent negative split for the last 38 of the 78 miles – and my legs felt strong afterwards (my shoulders and neck a little less so).

In the next few days, the workouts will begin easing off.

The only temptation causing me heartache is the Eastern Shore bike scheduled for this coming weekend. I loved this ride (other than the last 15-20 miles) last year and Saturday’s weather looks terrific. After this past weekend’s great ride, I can’t wait for the next longer excursion with Patriot Sangria. Some of my team mates training for Brazil will be cycling 100 miles. I’ve resigned myself to not being able to join them for the entire distance, but was really hoping for a 50 mile ride.

Unfortunately, a half century distance is not on my schedule and I’ve been hearing some “feedback” about my plans. I’m trying to figure out ways it could work (what if the last 25 miles were leisurely?).

But the verdict is still out.

Well That Makes Things Harder

You know, I occasionally wondered about the purpose of assigning an interval to one set of whatever when swimming. I just assumed the goal was to try to finish said whatever set within the posted time.

With the announcement earlier this week that Ironwoman Canada was moving Masters to Thursday, the pool was a little less crowded tonight. It was just Dr. Joe and me sharing a lane. After our warm-up, we had a fast 200 and then a couple of 150s. After trying to draft off him for the 200, I noticed he was watching the clock - when it clicked.

The interval posted for the 200 meant that we were supposed to finish the 200, enjoy any remaining rest time - and start the next set on the interval listed.

Oooooh.

Could’ve, Would’ve, Should’ve

I am a little annoyed at myself.

With a bunch of TRIgirls off drinking wine for charity (twinge of jealousy), the lanes were a bit more empty than usual at Wednesday’s Masters class. The remaining attendees were juggled around so that a couple of super speedy swimmers, including TRIgirl KB, were placed in the LoJ2 . Looking at the whiteboard, the theme for the workout was painfully clear - “hard and fast.”

Uh, yeah, fast is not really my thing.

The tough workout started off fairly well. The fast 200 had me wondering if I incorrectly read the clock or calculated the wrong time because the interval seemed too good to be true. The descending 150s made me think I may actually have more than just one speed. For the first set of 3 100s – on an interval that leaves me breathless - I was fortunate to draft off Dr. Joe, finishing with about 15 seconds of rest between 100s.

But it was pretty darn hard and I had to fight to keep that draft off the good doctor.

Then there were a few more challenging speed and non-free sets.

So, when the second set of 3 100s (on an interval that was 5 seconds faster than the first) came around, I chickened out. I jumped behind a girl who I knew would be slower and would allow me a break.

I was quite happy for the first 100. But, as I cruised along comfortably during the next two, I realized I could have pushed harder.

It may not have been pretty – and I may not have hit them all - but I should have at least tried.

I hope next time I'll remember this feeling and won't take the easy way out.

Future Fly Girl?

Tonight's Masters class was flippin' great.

I love our Lane of Joy II. All the mean boys (well, just one really) have been replaced by nice girls. TRIgirl JH has joined us. TRIgirl BL was back from her Pirate Anniversary, looking tan and fit. TRIgirl Fave and I took turns drafting off both of them. TRIgirl KO deserted us for another lane and TRIgirl SQ, though spotted in the locker room, was MIA from the LoJ2. We did have another new female swimmer join us - who said we were the best lane - we worked hard, but were the most polite, encouraging and supportive.

Exactly!

Ironwoman Canada's whiteboard for the evening included an interesting mix of drills, speedwork and other strokes.

Which leads me to a reticent announcement...

I think I could like butterfly.

I don't have it quite right yet - and it completely wipes me out.

But there is something about it that I really enjoy.

Back stroke frustrates me. I am constantly getting water in my face and can't seem to figure out where the pull belongs, not to mention I seem to zig zag across the lane like a pinball.

Breast stroke is fine, but I do feel kind of dorky and froggish.

But, as TRIgirl JH pointed out tonight, there are moments when doing fly, you can feel like a dolphin.

I like that analogy.

The New Lane of Joy

Ironwoman Canada stirred things up a bit at yesterday's Masters class.

First, instead of sequentially placing us in the pool from slowest to fastest, she re-orged the lanes. The Lane of Dread, normally the 3rd lane, was moved to the 5th lane, typically occupied by the second fastest swimmers (who seem to have a completely different workout than a bunch of us). I have no idea where those guys ended up - but it was kind of neat to not feel so obviously "ranked."

Second, she placed more TRIgirls in the Lane of Dread. I think out of the six or seven swimmers - 2/3 were TRIgirls. TRIgirls Fave and KO have joined me in the Lane of Dread before (and have kindly let me draft off them) - but I was so happy for TRIgirl SQ, who, I believe, completed her first entire Masters in the LoD, with much more grace and speed than my initial attempts.

Thanks to them, the Lane of Dread might need to be renamed - it might need to be called the new Lane of Joy.

We've got a few more TRIgirls who are on the verge of graduating. Soon the Lane of Dread Lane of Joy II, will be the "IT" place to be.