Maybe Some Better Instructions Were Needed

So I go to look at my White Lake photos - how cool - the have a "share" gadget so I can post them to my blog! I come up with silly names for the pictures and go to take a peek.

ACCESS DENIED, ACCESS DENIED, ACCESS DENIED

WTF?

Seems there is a hidden clause somewhere in the fine print that you have to "pay" for the share feature.

White Lake - Race Report

"...Even the birds were chirping nervously," observed TRIsherpa GG as he recorded the White Lake morning preparations on his digital camera.

After four-five hours of sleep (I think a group of triathlon volunteers were partying it up outside my window till midnight), race morning dawned bright and clear. Our Lake Shore Condo group was organized, efficient and fairly calm. We were only a half mile or so from the start - an easy warm-up as we pedaled our bikes to the transition area. TRIsherpa GG followed in his car with our gear in tow.

I wasn't feeling 100% - there was a heaviness in my chest and sinuses - but the sore throat/cold/allergy attack was better than it had been for the previous few days. Thankfully, my pre-race stomach was fairly calm - only one or two trips to the port-o-potties.

Pre-race, I ran into Guppy KB and many TRIgirls. I am not sure what percentage of women racers were with our crew, but everywhere I turned, there were friendly and familiar faces. Words can't describe how awesome it was to see so many of my team mates in wave 11.

The gun sounded. Since drafting has become less foreign, I was hoping to catch the feet of someone slightly faster than me. Unfortunately, it seemed like the fast group took off quickly, with only a few other women and me straggling along in the middle. Even though I couldn't catch a draft, the first two-thirds of the swim went well. I think I zig-zagged a bit for the last 750. Overall, with a kind current, the swim felt smooth.

Climbing the ladder to exit the water, both calves hinted at cramps, which probably should have signaled a red flag. I looked at my watch and realized Garmin was completely screwed. Jogging to transition, I saw a few strong TRIgirl swimmers preparing for the bike, so I figured my swim was decent.

Since Garmin was not behaving reliably, I was on my own for the rest of the race. I tried not to dawdle too much in TI. Heading off on the bike, I was happy. The course was flat, though the wind was stronger than predicted - up to 20 mph gusts. I pushed a bit when the wind was behind me and cruised along more conservatively during the course's long consecutive stretches with 15-20 mph winds. Yeah, a bunch of guys passed me, but not many women (Okay, I was in the second to last wave, so that may have been a factor). TRIgirl CD DID pass me - like a female Lance, she whizzed by, and all I could do was smile.

Getting off the bike, I was happy, my legs FELT GOOD.

I started the run, the first 3-4 miles seemed fine. Unfortunately, the next 8ish miles were a bit of a cluster. Looking back now, I realize I was trying to hydrate from the outside in vs. the inside out. Historically, nutrition while biking has been more of an issue for me, adjusting during a tough, hot run became an unexpected challenge.

During the White Lake run, I threw towels over my neck, dumped water on my head and consumed half a Gu every two miles. It was hot. And I wasn't handling it well. Though I'd been taught to deal with heat and knew better, my head was not in the game. Why didn't I drink more of the sports drink waiting in my fuel belt bottles - or take in electrolyte tablets? TRIgirl LD was one of the few that had a strong run, dealing with the tough conditions.

Since the splits have not yet been posted, I am guessing that a better than hoped swim, T1, bike or T2 carried me through a 17-18 minute PR - 6:24 overall race time. For this, I am most grateful. My run should have been better. Its lackluster results have taught me a few lessons.

But White Lake's most memorable moments transcended my race.

Did I mention 25ish TRIgirls and Guppy friends were participating in White Lake? Including my awe inspiring travel buddies, TRIgirls BL and SJG?

Or that, for many of my team mates, this was their first half IM?

Can I relate how encouraging it was to see all these fabulous, strong women on the course? High fives and encouraging words more frequent then the aid stations?

How my allergy woes were quickly put into perspective by the battles TRIgirls KB, KG, CD and Annnn confronted?

What about the brave, determined TRIgirl who persevered through her fears during a swim that would have left me handing over my chip at T1? Who may have not officially finished the 70.3 within the allotted time, but whose spirit deserved the biggest medal of all?

These were the moments that truly turned White Lake Pink.

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...

Eastern Shore Weekend - The Same, But Different

We are back from the Eastern Shore! Another memorable weekend full of training and fun times. In some ways, similar to last year's - and in some ways, a bit different.

The same:

• TRIgirls SS and KB arranged our comfortable cabins at Kiptopeke State Park.
• Terrific weather - just like last year. We woke-up to a beautiful day - sunny and warm.
• Loved the bike route - though I reluctantly resigned myself to just 58 miles of it this year. And other than a nice little push to keep up with TRIgirls SK and KB for about 20 miles, took it easy for the rest of the ride. The IM Brazil folks all looked strong for their century ride.
• Huge, delicious, post workout meal (and celebratory drinks!).

And different:

• The hubby joined me this year for the trip. It was nice to share the weekend with him. I was grateful for his help with packing and unloading the car - and his grilling skills with the post workout protein for the sixteen of us. He happily squeezed in a round at the Bay Creek Golf Course with a few other spouses.
• A slightly different cast - missed a bunch of TRIgirls (and Coaches G, B and E) - but enjoyed spending time with several new friends.
• Explored a little more of the Eastern Shore by joining TRIgirl CS and her husband for a yummy dinner in Cape Charles on Friday.
• No drafting off of Coach E this year. I avoided drafting for the short push - and was by myself for most of the ride back in - into a lovely headwind.
• A post bike run.
• An awesome nap on the beach post bike/run! TRIgirl CS and I spotted dolphins out in the bay.
• No games or fire pit smores. TRIgirl CS and her husband did bring marshmallows and kindling - but the idea seemed to get lost in the shuffle.
• No open water swimming! I was a little bummed about this change in plans - though the bay was a bit chilly. Let's hope that since White Lake is 3-4 hours south, the water will be warmer next weekend!

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.

Two Weeks

It is two weeks (and a few hours) till White Lake.

Buzzing around me, I can sense the charged atmosphere – the apprehension, anxiety and excitement - of some of my team mates.

I can so relate. As crazy as it may sound, I was more nervous for my first ½ IM than I was for IMFL.

Sometimes I think it was because IMFL was incomprehensible – that I just sunk into a “one stroke/pedal turn/step at a time” mode.

Other times I wonder if my nerves were somewhat calmed before Florida because I had an inkling of what to expect from doing two ½ IMs.

A bit of a paradox, eh?

I’d be lying if I said there haven’t been a few twinges of uncertainty as the clock ticks down to White Lake. Didn’t I swim harder, bike further, run more for Eagleman? After a couple of deep breaths – and checking my logs – I am reassured. If anything, I’ve actually trained a little more this time. Barring extreme or unforeseen circumstances, physically, I should be ready. I am…for the most part…calm.

When it comes down to it, I can’t pinpoint why I was so stressed for my first half IM. And I don’t know what, if anything, could have calmed me. Seeing the questions and worries surrounding my totally trained, strong and ready training buddies, I wish I had the right words to quell their fears and doubts – (Check out some great nuggets of wisdom, though, from TRIgirl CD).

In retrospect, I can say that my Eagleman fears had little to do with the physical – my body was trained.

As it is now – along with those of about thirty other girls ready to turn White Lake pink.

TRIgirl...41?

Yeah, when selecting my Blogger username, I briefly wondered if TRIgirl 40 was a bad choice because it would only be accurate for a year.

For the next 12 months, I should technically be TRIgirl 41.

But being TRIgirl 40 was wonderful - full of many great dreams fulfilled, special moments and lasting memories.

And since TRIgirl 40 has done me well this year...

I don't think I'll be changing it anytime soon.

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.

Monument 10K Race Report

Prologue...

Sitting down to write this race report, I realized I haven't blogged much about my running lately.

Between a few changes in perspective, some encouraging training sessions - and the cooler weather, the past six months were scattered with new pace goals and PRs.

Reflecting back, I think I've been afraid to jinx it. Maybe these were fluke training sessions. It seemed premature to put it out there in black and white. My running was improving?

Now, before any ridiculous ideas start crossing your mind, please know, I am still slow.

But possibly a little less slow.

The Report...

Starting the season with a running race was a relief. The night before, even with packing my bag with numerous options for the weather, getting ready wasn't a big deal. I filled two bottles with Gatorade, picked out my running clothes and clipped my number to my fuel belt.

The day before included an early morning long swim and a late evening bike. I slept well (except for waking up a few times to loud, torrential downpours that I hoped would be gone by morning) and woke feeling fairly rested.

Thankfully, the worst of the rain did pass. Race morning was cloudy, humid, drizzly, damp, but no thunderstorms.

I drove to TRIgirl BL's house. She and her husband drove us to TRIgirl SJG's house. We grabbed garbage bags to keep us dry for the mile-ish walk to the race start.

We ran into a bunch of TRIgirls (over 60 TRIgirls were participating) - and went through the usual last minute search for port-o-potties. Then it was off to find our wave, where tons of women in pink were already clustered together.

TRIgirl BL and I had been discussing our race plan for a few days. We'd settled on aiming for 9:30 for mile 1, then taking off five seconds per mile for the next 4 miles, then one final pick-up for the last 1.2 miles.

Given my running history - and that last year's 10K was a 1:01:26 - a smidgen under a 10 minute mile pace - this was an ambitious plan. I dropped my prediction to 58:30 from 59:00 for the TRIgirl contest to see which team could come closest to their estimates.

Our wave gradually made its way to the start. We hit the mats and TRIgirl BL and I began weaving through the crowd for the first half mile, looking for openings. Once we found a decent place to settle in, we noticed TRIgirl LD was right there with us.

The three of us ran almost the whole race together. First mile, felt good, pace was fast - 9:18. Revised our plan - hold 9:15ish for the next few miles. Mile 2, still felt good, 9:11. Mile 3, going along fine, 9:16. Mile 4, not bad, 9:02. Mile 5, 9:16. It was time to pick-up the pace and my race started to get hard. TRIgirl BL encouraged me as I fell back a few feet (thank you, TRIgirl BL). Having to go to the bathroom did not help. I was soon keeping up again, but barely. Mile 6, 8:56. Last .2, TRIgirl LD sprinted ahead. TRIgirl BL and I crossed the finish line, I was one second behind her - at an 8:24 pace.

Overall race time - 57:05 according to the official results.

A PR of about 4 minutes and 20 seconds since last year and 2 minutes from any runs this year.


Epilogue...

The rest of the day was a blur of TRIgirl activity. We found the rest of our teammates and heard others' stories of great races and PRs. We had a champagne toast at TRIgirl Annn's (with perfect post race nutrition - chocolate covered marshmallows and bananas - YUMMM). Then it was off to TRIgirl AM's housewarming party. The evening wrapped up with our half IM dinner - which was fun and very informative.

It was a great race - and a great day. I owe much to TRIgirls, Ironwoman Canada (who called me after the race and said next year would be 55:00!) and my teammates.

Thanks to them...

I am still not fast.

But possibly a little faster.

The Season Starts!

Tomorrow, with the Monument Avenue 10K!

Even though the weather predictions are gloomy (scattered thunderstorms), I am antsy for the first race of the season.

I am happy to be one of many Richmond ladies who'll be fortunate enough to debut new TRIgirl SkirtSports.


I am hoping to keep pace with my training buddy, TRIgirl BL, and our ambitious goals.

I am looking forward to sharing the race with my TRIgirl Team, the Pink Panthers.

Gem dealer 1: As in every stone of this size, there is a flaw.
Sultan: A flaw?
Gem dealer 2: The slightest flaw, your excellency.
Gem dealer 1: If you look deep into the stone, you will perceive the tiniest discoloration. It resembles an animal.
Sultan: An animal?
Gem dealer 1: A little panther.
Sultan: Yes! A pink panther. Come here, Dala. A gift to your father from his grateful people. Some day it will be yours.

So tomorrow, to my Pink Panthers (and all TRIgirls), Shine on like the fabulous gems you are!

A Confession

Generally speaking, I really do enjoy training.

The stress dissolving from my body during a long run. The joy of cruising rural roads with Patriot Sangria and my riding buddies. The glide through the pool as my arms and legs cut through the water.

But, every once in awhile, the real reason that motivates me to squeeze in a long scheduled workout is less about adrenalin, endorphins or even an approaching race...

and more about calorie burning.

For as long as I can remember, food and I have had a tenuous relationship. You know those kids – the lanky, skinny ones that can eat a three course dinner and then find themselves hungry for their first dessert an hour later?

Well, that was never me. I was the chubby third grader, the calorie counting sixth grader, the skip breakfast and lunch teenager. Along the way, there have been a few relative “thinner” stages, which always involved strict dieting and a moderate exercise plan. The last one occurred about two years ago when I lost 17 pounds. Still not skinny (nor close), but achieving a degree of acceptance with the scale and my body.

Imagine my joy during last year’s training for two half IMs and IMFL – when I could actually EAT with freedom, without guilt – and maintain my weight. Wow, three solid meals a day, sometimes second helpings, sometimes, even, gasp, dessert! Ooooh, a weekend party after a mega workout session? Awesome! Make room as I park myself at that buffet table!

In the back of my mind, I fear how easily it could all slip away. If the workouts slow down, either the pounds will creep on or the calorie nazi will need to be resuscitated.

So for now, if the consequence of skipping a workout is forgoing that bleu cheese topped filet, crusty bread and cabernet...

I’m grabbing my gym bag and heading out the door.

Best of Both Worlds

TRIgirls could easily undertake this type of training camp.

Though it seems this clip is missing the most important feature????

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.

I Am Cute, Too - By Buttercup

You know, I used to be the "cute one."

And for a woman my age, I know I look pretty darn good.

But I had a hard start and a few obstacles to overcome in my life.

And now I have fear.

Fear of lightening.

Fear of flashes, which remind me of lightening.

Fear of cameras that flash, that remind me of lightening.

But every once in awhile, while being safely held by my Uncle RJ, someone like Aunt Mel, can catch my beauty and sweetness, too.

I Am Not a Stuffed Animal - By Fezzy

Nor a girl.

Though I tolerate being called both for all the cuddles I receive...

because I am...

SO CUTE.

When you see the pictures my Aunt Mel took of me, how can you argue?

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.

What Should TRIgirl 40 Do?

Oh my, I have a dilemma.

Coach G posted the following on our forum the other day:

ChesapeakeMan Aquavelo
Saturday September 27
2.4 mile swim
112 mile bike https://www.tricolumbia.org/ChesapeakeMan/

Sweet! Tempting! After preparing for the Chesapeake Bay swim, the swim training will seem like a breeze. I wanted to do a bunch of centuries on the bike this summer, anyway. How fun would it be to participate with the TRIgirls using this race as IMFL training?

And, oh happy day, no run!

The problem. It is one week before MightyMan.

I don't think I can do both (though folks, who shall remain nameless, but have done a marathon the week after Ironman, may disagree). I'll be taking this to friends, training buddies, coaches and family members for their thoughts...

Do I want to be a ChesapeakeMan or a MightyMan?

How crazy would it be to become a MightyChesapeakeMan?

Not So In Tune (Not Just My Singing)

I'm the kind of person who often walks around with bumps and bruises wondering how they ended up on my body.

For example, the other morning, I glanced in the mirror while crossing the bathroom and noticed this weird, dark mark on the inside of my thigh.

I paused, tried a few poses, then took a closer look. Hmmm. Some type of bloody, angry scab. About an inch in diameter.

Interesting.

I pretty much forgot about it until I went to the doctor later that day. "What's this?" she asked.

"Oh yeah, that thing, I don't know - maybe my thighs have started to rub back together when I run?"

"Well," my doctor said, "you need to watch this and if it doesn't go away in a month - let me know."

Yikes, I guess I need to actually think about this.

I dug out some of that stuff they always put in the triathlon race bags for "dry, cracked skin." I've used it for blisters before and it always seemed to help quicken the healing process.

The next day, I ran, and, thankfully, noticed that my thighs had not blossomed a few inches to cause some type of new chaffing.

Then I went home to bike on the trainer. Maybe my bike shorts were the problem. I put them on. Nope, they didn't seem to hit the aggravated spot.

I started riding. About ten minutes into the workout, the spot felt a little itchy. I scratched it thinking it was just starting to go through that bothersome, healing stage.

Still itchy. Dang it. Leave me alone.

I checked out my shorts, they hadn't ridden up.

I pulled them down further anyway.

Itch, itch, itch.

Finally, I looked down, the Velcro attaching my bike backpack to the seat post was a little loose and had been rubbing the spot on my thigh with every pedal turn.

Oh yeah, I replaced the bikepack last weekend, before the two and a half hour ride of joy.

TRIGirl 40's Word Cloud

Thanks to my newest visitor, TRIgirl Thea (go check out her witty blog), I stumbled upon a way to create a cool word cloud:

...And the Ride of Joy

REB60, Popsrcr and me.

Shorts and only one shirt layer.

Upper 50s, sunny, vibrant blue skies.

Route to and through Ashland.

Taking the long way back to add a few miles.

Stretches of quiet, great paced riding.

Easy breaks with silly conversations.

Rural homes, tree buds ready to burst, the smell of horses.

Friendly dogs visiting during a water stop.

Feeling like the wind is with you the entire time.