Before and After

Alas, this is not a post about amazing triathlon related makeovers.

Sweet Fezzy, at just over five months old, completed his puppy shots yesterday. Assured he would not catch kennel cough or some other puppy ailment, we scheduled his first grooming for today. All the way home from swimming, I was smiling thinking about his transformation.

Check out his before picture:




















And his after shot:



















He is absolutely adorably handsome with his new haircut. It is nice to see his expressive eyes - and to actually be able to detect his little tail wagging. And there is nothing like the smell of a freshly groomed furkid.

But I have to say, I loved his sheepdog style, too.

Bragging Rights

Wow, my nieces can swim - FAST.

They were both in the Senior Short Course Championships held in New York this weekend - and I just shook my head in awe when looking at their results.

B placed first in the 100 yard breaststroke finals with a 1:08:19 time, qualifying for sectionals. And S did so well with her 100 yard freestyle time (55:30) that her coach placed her in the "A" relay - and her team came in 5th place. At the meet, Jenny Thompson made an appearance and swam freestyle and breaststroke - breaking the pool record and inspiring quite a few young swimmers.

The last time I saw the girls swim I think they were about seven or eight. I remember their enthusiasm - and energy - as they raced each other and the rest of the family countless times across the length of their family pool. I really hope that we'll get the chance to attend one of their meets and see firsthand just how much they have grown and matured into amazing swimmers.

I've teased my sister-in-law that we may have future triathletes in the making. And if they ever do decide to take on a triathlon - I want them on my team!

Wipe Out!

Put me in a roller coaster – one that goes every which way, as fast as possible – any day or time – and I will love it.

Or let me ride as a passenger on a motorcycle or plane while someone else navigates its dips and turns – and I’ll think it is cool.

Place me on a bike with clipless pedals - and I’ll start envisioning being splayed out at a traffic light in front of a truck.

My fear of clipless pedals started about five or six years ago when I first purchased a used pair for Vinho Verde. I expected to fall a few times. The problem was I kept falling. When trying to stop, I’d push my foot down, twist and end up mangled on the curb. When climbing a hill, I’d reach a point where I couldn’t turn the pedals fast enough to keep moving forward and would perform an oh so graceful little dance of slowing to a crawl on the incline with my handlebars veering right, then left, before plummeting to the ground. Note the amazing aero form and pedal power from my early triathlon days. (Thank goodness for all the bike class training which will hopefully help with making it up those hills - or at least with taking a better photo.)

After about six months of embarrassing spills and countless bruises, I gave up, and put the pedal cages back on Vinho. As a matter of fact, probably a few months after that, I put Vinho in the garage for a few years for all but an occasional outing.

Until a little over two years ago, when Vinho and I started to hit the road again after joining TRIgirls. At first, I didn’t even notice who was riding what. And then, when I did, it was just the hard core folks with the upscale bikes who would be clipping in and out. But after more and more members of the group were dressing up their bikes with the clipless pedals, I started to feel the pressure and decided to give them another try.

This time, I purchased a new set - and a well known brand – after hearing that my problems may have been exacerbated by using a defective or worn out used pair. And I haven’t fallen – yet. Then again, I have only taken my bike on very safe and protected roads – places where I could clip out yards (and I mean yards) before needing to turn or stop.

But I want to feel comfortable using them. Like Mundy, who recently took a tour, not only through the hills of Brooklyn, but also across the Verrazano Bridge. Like my seventish aunt and uncle who ride together nearly every morning for 20 or 30 mile trips, with a regular donut stop along the way.

So, I’ve practiced clipping in and out – at various stages of a pedal stroke – during bike class the last few months.

Yesterday, we had a particularly tough class with Coach B. Lots of speed and intensity intervals. All of a sudden, the person next to me had a problem - her bike fell off the trainer - and was heading my way. It was one of those split seconds where a bunch of thoughts start flying through your head.

Oh my gosh, is she going to be OK?
Aack – she is falling onto me.
That can only make her fall worse.
Can I break her fall?
Can I stop myself from falling?
Are we both going to break our legs?

Next thing I knew, my training buddy (who I hope will please forgive me for posting this on my blog) was sitting on the ground – my bulk may have possibly slowed down her fall a little. Her elbow had a nasty cut and her back was a little sore, but overall, she was OK.

After the excitement died down and class was about to resume, I realized that I never did fall. I had made it through - still standing with my left foot out of the pedal. I didn’t remember consciously thinking about pulling my foot out. And I don't know if this whole clipping thing has become instinctive yet, but who knows, maybe it will after a few more scares on my trainer...

More Vacation Training - Swim, Cough, Run

After the 8.5 mile run (at a surprising 10:08 pace) early Saturday morning, the rest of my girls-weekend-mini-vacation featured an unusual triathlon training regime – swim, cough, run.

Saturday, we headed out to the Miami Seaquarium for a dolphin swim. Several years ago, I set a few lifetime goals. One was to do a triathlon. Another was to swim with the dolphins. Last year, I had my first opportunity to share the water with these amazing animals – and was really looking forward to repeating the experience. How often do you get to accomplish a life goal more than once (well, other than triathlons!)?

I just love dolphins. In general, I am fascinated by animals - and am a proud anthropomorphist. Spending time up close and personal with four beautiful dolphins was a highlight of the trip for me. They flipped, jumped, twisted and waved for us. We even received a few kisses. One of the dolphins was a proud new mother – and we watched as her baby swam nearby, keeping close tabs on her Mama. Most memorable were the “rides” with the dolphins – one on the dorsal fin and one on a boogie board as the dolphin propelled us forward by our feet. If only I could latch onto a dolphin in Panama City next November!

Sometime between the dolphin swim and Sunday morning, the cold I had been fighting for a few days took a turn for the worse. Major sore throat, chest phlegm, sneezing, coughing, yada, yada, yada. Thankfully, TRIgirl MJW (she and DL were also feeling under the weather) was equipped with Zicam and aspirin – and I was able to pump enough meds into my body to still enjoy the great dinners (loved Bed, Nobu and Opa!), dancing, shopping – and even a few hours of beach time.

South Beach has one of the most fabulous oceanfront boardwalks I’ve ever seen – it seems to go on forever – with views of the gorgeous aqua waters, white sands, swaying palm trees and upscale hotels. On Monday morning, I decided I wasn’t going to let some stupid cold force me to forgo my last chance to run along it – especially because the weather was finally warming up a bit. So I joined TRIgirls MJW and DL for a five mile run – including a 4 mile negative split. And while my negative split wasn’t so hot (20:45/19:45) – it was still one of the most beautiful and enjoyable runs I’ve ever experienced.

Now it is back to reality – and a tough, slightly guilt-ridden decision to take a rest day to send this cold off on its merry way before slipping back into the normal training schedule.

Vacation - A New Definition?

How did it happen?

I am on a girls’ weekend trip in South Beach, with two other TRIgirls. Are we hopping the bars? Are we dancing in clubs? Are we on the beach (OK, surprisingly, it is pretty chilly here in Miami to be anywhere near the ocean)?

Nope.

We are tucked in our beds, since about 10:00 pm, winding down for an 7-8 hour slumber.

Why?

Because we are all in agreement that we want to wake up early tomorrow for our scheduled 8 mile training run.

We’ve also planned a run for Monday before we head back home.

Our IPODs and Garmins are charging. We packed our workout gear and sneakers with as much deliberation as our beach and nightlife outfits.

And if the predicted chilly temperatures end up being just bad weather predictions, we have our bathing suits in tow for an open water swim.

I’d write more, but my other training cohorts are fast asleep – and I best wrap this up so I will be just as chipper as they will be when our wake-up call rings at the crack of dawn.

Think Pink!

To celebrate Valentine’s Day – and the first official TRIgirl run of the season – here are some new pink items I’ve added to my repertoire.

After misplacing my goggles after Monday’s guppy class, I was forced to buy new ones. My Dad had sent me an Amazon gift certificate (Thanks, Dad!) – so I browsed their selection. Lo and behold – pink goggles!

Since I had a more left to spend, I decided to check out athletic wear sunglasses. I’ve resisted this long, but think with the upcoming ultra long workouts – it might be a good idea to give them a try. I found a pair online that matched my criteria (pink and cheap). They seem like too much of a good deal with an $80 discount – but what the heck.

Finally, the hubby surprised me with a cool Valentine’s Day gift – a pink MP3 speaker case for my IPOD. I’m already envisioning bringing it with me to the beach and pool, post-workouts.

Too much pink? Never!

Happy Valentine’s Day – and a big welcome to all the new TRIgirls who came out for our first workout. You all looked wonderful and strong. Speaking of today's run – I had a PR for one of my ½ mile repeats – 3:46! (Must have been the after effects of lots of yummy chocolate sent by my brother and sister-in-law!)

A Picture's Worth a Thousand Words

A few TRIgirl members and coaches have been sharing several Ironman video clips available on the internet.

Coach B. found this one – a slick little movie – definitely conveys the excitement and energy of the race. Plus there is the glimpse of a pink bike:
http://www.nasports.com/mediacenter/index.php

TRIgirl CD spent some time online and uncovered the following on YouTube – which, as she noted, “Not only does it show some of the details about registration, race packets, hotel setup, etc. for Ironman Florida, it's also REALLY inspiring because it shows three women -- all of whom seem to be able to relate to those of us who may be in the category of ‘first-timer,’ ‘might have to walk it’ or ‘love to breaststroke!’”
http://www.youtube.com/watch?v=9QAPuXx2-DA

Finally, a few months back, right before finalizing my decision to register for IMFL, Coach G sent out a clip about Team Hoyt. Their story reminded me that there are far greater challenges out there than my own – and that with the right motivation and determination, people like the Hoyts overcome the impossible to inspire us all:
http://www.youtube.com/watch?v=IPSUrR3ipQc&mode=related&search=
http://www.youtube.com/watch?v=D52rJd9GX10&NR

Surviving the Repeats

It is over. For this week, anyway.

I made it through this morning’s workout due in part to:

• An observation made last night during a play session with Fezzy. As I threw his various toys about 50 feet across our house, I watched his exuberance and joy as he charged down his stuffed frog and squirrel. He happily ran as fast as he could – and while his splayed leg transition turns may need some technique work, his efforts made me smile. He played long and hard – never giving up the chase. And made me realize that maybe I needed to approach the repeats with a little less of a “training” perspective – and with more with a “hey, let’s go for it” kind of spirit.
• An email from my sister-in-law – whose twin daughters are competitive – and I mean like regional and national caliber – swimmers. From the email “Good luck with tomorrow's workout! If it makes you feel any better, the girls will already be in the pool at 6 am, which means a 5:15 am rise time, 15 minutes later than they do all week for school. They will swim and do dryland until 8:30 am.” And it did make me feel better. I remembered being their age – and sleeping late on weekends till 10 or 11 o’clock – and thought – if they can have such discipline and commitment at their young ages, the least I can do is stop whining and work on a better attitude.

So, I went to bed fairly early. When the alarm buzzed at 6:15, I stole a few extra winks, but resisted the urge to find some sort of excuse to stay in bed until bike class. During the car ride, I chuckled as the car temperature gauge dropped from 28 to 22 degrees - when I pulled into the Maramarc parking lot, a few minutes late, but before the group had headed off to start the run drills.

First was the timed mile. Honestly, it was cold. It was tough. My breathing was less than great. And I wouldn’t have minded stopping about half-way through. But I finished with a more consistent pace than some earlier attempts and with a 20 second gain after the first drill in December – an 8:20 mile time.

After a few minutes rest, it was time to start the four half miles. My first one was rather awful – a 4:30. The next three were consistent, better and within an acceptable deviation from my target pace - 4:19, 4:20 and 4:18.

My legs were a wee bit more tired than usual during the subsequent hour and a half bike. And afterwards, while heading to TRIgirl coffee, I realized, in the midst of the relief that the workout was over, that I was relishing the idea of a nap.

An idea I happily indulged a few hours later.

Gearing Up for Saturday

I am trying to get in the right mindset for Saturday’s workout.

It’s not the hour and a half bike that concerns me.

It’s the darn timed mile, then four half mile repeats, at the crack of dawn, in the freezing cold, before getting on the bike.

OK, I won’t be hearing any roosters crowing at 7:00 am – but waking up at 6:15 on a Saturday morning, to arrive on time for what promises to be a torturous workout, seems pretty early and unnecessarily evil to this sleep loving TRIgirl.

And maybe it won’t be quite as cold as the past Tuesday and Thursday when I ran with temperatures in the teens, but I have a feeling it will not be the most pleasant running conditions.

Then there is the “go as fast as you can” factor. I have done enough timed miles and repeats to know, all too well, the burning lung, lactic acid and thigh exploding feelings integral to these workouts.

Plus, it is just plain hard for me. To go fast. As fast as I can. Which really isn’t very fast at all.

So far this year, the "running fast" drills have probably been my least favorite part of this Ironman training experience. Up until now, I’ve only done two half mile repeats in a row. Not sure if I mentioned – this week - we are slated to do four repeats – after the 1 mile timed run. I’d rather do the 1 hour bike, 8 mile easy run, workout planned for a few weeks from now. I'd possibly rather do an hour of sculling.

Rant aside; I’m going to spend the next 32 hours trying to:

• Enjoy the day off from workouts.
• Focus on the good training week I’ve had so far. Two PRs – for a six mile run last Saturday that even started off at my easy pace (60:26) - and a 300 meter swim even after six 50 meter sprint drills on Tuesday (6:03).
• Visualize feeling strong and capable, running effortlessly for the timed mile and 4 repeats. (I have a feeling this will be a slightly amusing and unrealistic vision – but if I can daydream about winning the lottery…)
• Remind myself that what seems hard now, will seem easier in a few weeks. If I completely screw up this Saturday – hopefully – I will have nowhere to go but up the next time this workout is scheduled.
• Appreciate that so much of the progress I have seen is due to pushing myself during the drills I dread the most.

With any luck, maybe the worst part about this coming Saturday will be dragging my sorry body out of bed when the alarm clock sounds.

Battle Wounds

“What happened!” has been the reaction of several folks who have seen me in a bathing suit the past two days.

Lovely bruises of various colors, shapes and sizes decorate my hips and upper thighs – with very nice symmetry on both sides of my body.

I wish I could say they resulted from an impressive bike crash or from an over zealous pre-Super Bowl game of football. I can’t even blame a fall down the stairs or some other more normal cause.

Instead, this Pollock style body art is due to the hour and a half I spent in my neighbor’s hot tub on Friday night – rotating from side to side in front of a powerful set of jets. What felt wonderful at the time must have been a little too much for me – as I’ve been bruised by a four pound Fezzy walking on my arms to wake me in the morning.

Anyone know of remedies to help bruises heal quickly?

Snow! Snow! Snow!

Or not. Or maybe not yet.

All I know is that after last night's weather report and a few emails back and forth with Coach G, I was looking forward to a run this morning with dainty little flurries drifting by my face. I’ve read other bloggers’ recent postings about a jog through the snow – and thought it sounded so whimsical and lovely.

Instead, I had a later than planned start due to a slightly upset tummy. I did make it to the course, but must have arrived between the TRIgirl groups – because it was me and about 10 other non-TRIgirl folks, braving the elements (aka a cold, but not bitterly so, 7 o’clockish run, with about twenty snowflakes total if I counted the tiny little white droplets that I could see by squinting at the still mostly dark sky).

Less than stable stomach and all, I had a decent run, with a warm up mile at a 10:12 pace, mile two at a 9:43 pace and mile three at a 9:10 pace. I fit in one ½ mile repeat at a 4:13 pace. Considering I missed Tuesday’s run because my body needed a break and yesterday’s workout due to a work commitment that went longer than expected, I felt that I was getting back on track (no pun intended) and was close to meeting my target paces.

After the run, I went to work, still waiting for the predicted white stuff to start falling. A few hours later, the much anticipated snowflakes began to twinkle down. So much so that I thought the bad weather might interfere with the evening's wine club. So much so that during an email exchange with Coach B – I wrote that I hoped the snow would end in time for Saturday’s workout – and he told me that a trail run in the snow would be great fun. So much so that I was looking forward to getting home to see how Fezzy would react to snow.

Well, as of now, looking outside my window to a completely dry and clear evening, it seems that the weatherman was a bit off. But part of me is still hopeful that maybe it is a timing issue, and I could wake up tomorrow to a big ole blizzard!