Ahas and Breakthroughs

This past week may have marked a breakthrough or two – or if not quite breakthroughs, maybe at least a few “Aha!” moments.

Earlier this year, I had a gait analysis – remember? For the past few months I’ve been feeling all proud of myself for keeping my elbows behind my waist. Well, until I saw pictures of myself from the Monument 10K where I appeared to be doing a great impersonation of Rocky Balboa – except I looked like I was punching myself in the head.

Hmmm.

So, I decided more intervention was required. I read the Chi Running book TRIgirl CD recommended (she found her chi and has become quite a gazelle). Last Monday, I went to a guppy run – and – of all things – Ironwoman Canada brought her video camera to record our running.

It wasn’t pretty. Well, actually it was kind-of pretty. It was like a super slow motion sprinter. Other than the elbows flying all over the place. I’ve got this “stepping in front of me” thing going on. At one point on the video – a bunch of guppies passed by – and it was so noticeable that my cadence was too slow and my stride was too long.

For the rest of that day – and Tuesday’s brick run – I focused on kicking behind me instead of stepping forward. Yes, different, but the motion seemed to require less effort. And whatever was keeping my legs behind me also made it easier to keep my elbows back. Aha!

Flashback to Wednesday morning – what the heck is wrong with my calves? What is this weird cramping, tight feeling that is painful to the touch?

I could hardly stand when trying to get out of bed. I walked around like Quasimodo until – yep, until today. To put it mildly, the 12 mile run on Saturday was pure misery. I had to stop every few miles to stretch my rebelling calves.

And at the suggestion of several coaches – I’ll be making smaller adjustments between now and Eagleman as obviously my running is so pitiful, it is going to be a bit of a haul to get my form corrected for what comes so naturally to nearly every first grader.

A few less painful ahas…

Before the torturous 12 mile run, I practiced drinking on the bike during the 28 mile ride. A bit wobbly, but I was able to splash enough fluid in my body to get by. Coach B even noticed and gave me a few words of encouragement while riding by. Maybe not quite an aha yet - but progress.

Last Wednesday morning, I had a private lesson with Ironwoman Canada (thanks to a super thoughtful birthday gift!). First, I tried my wetsuit out for the first time in the water. Better than the Big Nut experience. I realized there was hope that I just might be able to swim in this ridiculous contraption. Aha!

Then we worked on my form a bit. For months, I’ve heard Coach S and Ironwoman Canada talk about making a paddle with your forearm and hand. But something clicked after some drills with real swim paddles and a few tips. Aha! And while I don’t think I am faster – I am definitely more comfortable at a “pushing it” pace.

And the big breakthrough…

On Sunday, Coach G and TRIgirl LS coordinated an open water swim practice in the James River. What a beautiful location – from the long drive down to the river to the airy field near the dock. We put on our wetsuits and headed out into the water. Coaches G, M, S and B shared a bunch of great information on what to expect during all aspects of an open water swim. Wading through mud that was seriously like eight inches deep at some points, I was grateful that the wetsuit protected me from the slime, in addition to making it easier to enter into the chilly water. Coach M told us to huddle close to simulate an open water blender start. We swam upstream first for five minutes. I was not happy. My breathing was off – visions of the Big Nut clouded my mind. Finally it was over and we could turn around. Thank goodness, I just wanted to get back to the dock.

A few minutes rest, and then Coach M suggested another attempt at a three minute upstream swim. This time, my breathing started to settle down. There were a few moments where the water smelled like sewage and sticks and debris floated by – but I wasn’t panicking anymore. We turned around – and I started to enjoy the swim. By the time we finished, I wanted to go out again.

A handful of swimmers decided to give it one more go. Early on, I started to feel comfortable. I hit a groove and was even able to begin concentrating on my form. I picked up my head at the landmark where I had stopped at the three minute point during the last attempt, but kept going when I saw others behind me still swimming. A little bit later, a few IM folks passed me and were turning around. I almost didn’t want to stop. The final home stretch felt wonderful – a big relief.

A breakthrough.

I think I CAN swim in a wetsuit.

Words of Wisdom - By Buttercup

Now that Mommy is officially over 40, I believe she has earned the privilege to learn my secrets for aging gracefully. Most people don’t believe it when they hear my age – and my youthful glow is due to certain rules I’ve followed ever since being a puppy.

1. Rest your body only on the softest materials – Why should you ever expose yourself to hard surfaces? Personally, I insist on at least one pillow, even if it is already on something soft, like a bed or couch. Sometimes I am lucky enough to score two pillows. In addition to being comfortable, soft surfaces are also very good for your joints and promote restful sleep (see number 2).
2. Take naps – Beauty rest is very important. Spend at least six hours a day napping. On pillows and blankets.
3. Demand body rubs (Mommy calls these massages) – Between keeping blood circulating and reducing stress, I recommend the rub as often as possible. Preferably several times a day and preferably while resting on soft surfaces. If someone stops the rub, nudge them with your nose or swat them in the face until they start rubbing you again.
4. Give in to your cravings – Remember, if you do not occasionally give in to your cravings, you will end up becoming obsessed with your desired delicacy. For some reason, Mommy does not understand my penchant for poop. That is alright, but I must point out, I, on the other hand, am very enlightened and respect all of Mommy’s hankerings for cheese, steak – and even wine.
5. Show your independence – I’ve never understood those dogs that just blindly follow every command. Now, I know all the words Mommy uses with me. I just choose when to listen. It is important to be your own person, especially if you are a woman. Mommy recognizes my "You've got to be kidding look" when she asks me to do something I would rather not do. Especially if it involves leaving a cushy surface.
6. Exercise moderately – I have never been one for extreme exertions. That was always up to my brothers. There is no need to dart from window to window frantically chasing squirrels. For goodness sake, they are outside and can’t be caught. It is going to take a lot more for me to leave my pillow throne. Since I have never overworked my joints and muscles, I move very well now. I am bit worried that Mommy is ignoring this rule since she is training for these silly triathlons. Maybe some good new pillows would convince her otherwise.

Biking Metacognition

What I know and what I don't know.

Let's start with what I don't know.

Last week, I took advantage of a TRIgirl offer for a bike fitting. Naively, I walked into Jim Miller's office thinking - yeah, my aerobars need adjustment, but I'm probably being over indulgent - with his time and my money.

Wrong.

Two and half hours later, I knew more. Before Amarone came into my life, Vinho Verde gave me her all. Toward the end, I knew we weren't right for each other. I couldn't figure out why at the time, but after my initial rides with Amarone, it became clear. Vinho was the wrong size for me - her frame was too large.

So Amarone seemed like a huge improvement. But, while the height was fine - well, actually set too short for me, it turns out the problem is Amarone's front tube is too long. Like four inches.

Let's just say, Jim lost money on me. He investigated every nook and cranny on my bike to find two of the four inches needed to improve my torso reach. And gave recommendations on how to achieve the last two inches, after Eagleman - by adding a shorter handlebar stem and a zero setback for my seat.

So many adjustments were made during the fitting that Jim recommended a modified week of bike training - my body might balk at all the new settings.

OK, let's take a break for a minute from why I should never be allowed in a sports good store without supervision. What I know...

This week, our training schedule called for a 50 mile ride. The longest we have done. A group of Ironman folks I train with were heading out to the Virginia Blue Ridge Mountains to complete the miles. I decided to stay closer to home and ride this milestone distance on familiar territory - with a few of my fellow TRIgirls.

I felt in my heart that Blue Ridge was too big a jump for me - between the distance, the unknown traffic, the grinding uphills - and the even more scary downhills. I wish I could be the daring type of person who would see the ride as a challenge, but that is not who I am. Call me a chicken, but I need those small steps. Plus, the extra traveling time - with all the training, every hour I can spend at home seems precious.

And it comes together...what I know and what I don't know...

So, this Saturday, I headed out to West Creek. I'd reconciled with the fact that I would go as far as I was comfortable. Any sign of pain or unfamiliar discomfort - I would stop - no matter how many miles I did or didn't do.

I had a beautiful ride. The weather was perfect. The company of TRIgirls MJM, DL and Triathlonmom made everything more fun. Yeah, it was a familiar loop, but the miles passed by quickly and comfortably.

Key word - comfortably. I never felt so "at home" on Amarone. As the eight mile loops went by, I happily realized I was more comfortable on Amarone than ever. When we finished the 50 miles, I felt great. I felt strong. For the first time in weeks, I went home after a Saturday workout and didn't need a nap. (Well, maybe not having a brick run was part of the reason, but still...) I started to imagine how I might feel after the final adjustments can be made. Or if I could do it over and select a bike size that would be better for me.

It was a confidence building workout. I can't thank Jim enough for all his help in finding ways to make Amarone work better for me.

Could I have done Blue Ridge? I think I would have plugged my way through it.

Was it the right time for me to do Blue Ridge? Based on what I've heard from those who did - hmmm no. I would have been scared out of my gourd. I would have panicked at downhill speeds of over 35 miles - riding the brakes. I would have cursed the uphills (I think the most used word of the day by those who attended started with an "f"). Maybe I would have a sense of accomplishment after finishing, but I think it would be accompanied by feelings of fear and doubt. I just don't have that much experience, ability - or testosterone.

Will I do Blue Ridge? I hope so, but just not yet.

Pass the...Gu?

I just hung up the phone after catching up with my sister-in-law. She asked about my training and I was telling her that one of the biggest benefits of the work-train-eat-sleep mantra I've been living is the ability to eat more with less guilt and worry. Then I started to share all the indulgent foods I've been stuffing my face with on a daily basis - ice cream, chocolate candy, donuts, deep fried everything, triple cheeseburgers, slabs of butter...

Oh wait.

That isn't what I said.

Gu, shot blocks, sports beans, bagels, bananas, smoothies, V8, fruit salad, cheese, Gatorade - and least we forget, my just arrived package of Accelerade and Endurox.

Listening to myself, I thought, well that doesn't sound all that exciting.

Virginia Tech

There are many better blog posts about the Tragedy at Virginia Tech than something I could put together (for example - TriDi, Triathlonmom, I’m TRI-ing and Florida-Bound). But, this morning, I was driving to work. A local radio station was playing the Governor’s – unscripted – speech. The car ahead of me had a Tech window sticker. Another drove by with a VT flag attached to the top of the roof. And – it hit me - this comforting sense of solidarity, similar to the days after 9/11, a reminder of how the worst catastrophes in the world can bring out the best in humanity.

My thoughts to all Hokie students, alumni and friends. Your strength and goodness are inspiring the world.

Moving Into a New Age Group

Today TRIgirl 40 officially moves into the 40-44 age group.

It has been a whirlwind of birthday festivities - already spanning several weeks – starting with fun and fabulous visits from my family. This past weekend, several friends gave me a wonderful party – I am so fortunate to have such generous and terrific friends. They even pulled together a list of 40 great moments we’ve shared over the years. So many memories that made me smile - and laugh out loud. The hubby has also been very sweet and thoughtful – helping with the party and finding lots of ways to make this birthday special.

Reading through the cards, receiving such thoughtful gifts, I know I am the lucky recipient of lots of unconditional love - the people whom I care about and who care about me - accept me - faults and all.

Once in awhile, I’m still taken aback by turning 40. The number can seem…well…big, up there…or yikes – middle age. But, for the most part, I’m comfortable with this milestone birthday. I’m surrounded by caring family and friends. My career path has been diverse and rewarding. I’m healthy. I’m in the best shape I’ve ever been in. Life is good - no, wait - life is awesome.

This birthday celebration may just make the record books for being the longest ever, culminating in Panama City this November. Ironman Florida has been a huge present to myself - between all the equipment purchases and “me” training time demands. And having my husband, family and friends coming to the race is the gift I wanted most this year.

A Brick to be Thankful For

OK, we are into our second week of serious training. I feel like I work, train, eat and sleep. If I can fit it one or two house chores, it is a great day.

But there are times, like today's brick workout, where I am just so happy to be a part of this whole triathlon experience - so grateful to be a member of such a great community.

Today's workout was an hour run, followed by an hour bike, at West Creek. During the two hour workout, I circled the loop four times (1 run, 3 bike).

Within a few minutes of starting the run, three TRIgirls (Triathlonmom, TriDi and Annnn) rode by with big hellos and great TRIgirl catcalls.

Around mile 1 of the run, a few of the Guppies whizzed by - with encouraging words.

Mile 2, Ironman MR rode by for the first time. I could tell he was in the zone, but he still took the time to give me a hello nod.

Soon thereafter, TRIboyz GG (aka TRIgirl SJG's husband) biked by - with early happy birthday wishes. And he also gave me the first of several passing high fives.

Around the 4th mile, TRIgirls LD and MW waved across the median while heading in the opposite direction on their run.

I ran into Coach B around mile 5 - praise from the coach always feels good.

At my run to bike transition - I chatted with Ironman MR - and saw TRIgirl MF as she finished up her bike and was heading off to start her run. Extended my break a few minutes more by talking with a Guppy who was getting ready for his run.

The bike loops held several more acknowledgements and waves - though the crowd gradually thinned as the sun set.

All those welcoming faces. All the words of encouragement. All these great people I am privileged to call my friends and training buddies.

A big THANK YOU for making today's brick a much happier experience. You all rock!

That Little Voice

The little voice was whispering in my ear this past weekend when my mom and dad were in town for Easter. “Skip Saturday’s workout – your family drove six hours to be here.”

The little voice was squelched. My parents helped me win this one by being very understanding of my four hour absence Saturday morning to bike and run. Nor did they complain when I took a nap in our family room because I was wiped out from the week of exercising and waking up early. (I knew fighting off the nap would be tough because I was already feeling drowsy on the way home from the long and cold brick.)

Two weeks ago, the little voice taunted me when my brother and sister-in-law were in town. “How much more fun would it be to keep the wine flowing instead of switching to water and going to bed early.” But they were just as supportive during their visit as my parents were this weekend.

One friend nearly took my temperature when I told her I couldn’t go to a wine tasting because a key running workout was planned. The little voice was not very happy with me either.

And with the day-to-day long training schedules, my husband has been quite the trooper handling the extra furkid duties. This little voice of guilt is sometimes the hardest to ignore.

Family visits, special events, bad weather, home chores – there are many excuses the little voice tempts me with to skip more workouts than I should. Having such a great family and supportive friends makes it easier for me to ignore its reminders about all the fun I may be missing.

There are many months ahead where the little voice may win – so I can’t thank my family and friends enough for putting up with me and my training.

A Conundrum of Feelings

In a recent post, Triathlonmom summed it up perfectly – sometimes it comes down to training – or blogging about training.

This week, I’ve been adjusting to our April schedule – of increased quantity and duration.

Physically, my body has made it through the workouts. Part of me has enjoyed the challenge. Part of me feels like my calves are going to explode.

For example, on Wednesday, Ironwoman Canada decided it was time for another graduation – to the third Masters lane. While I knew it meant being the slowest swimmer in the new lane – I also recognized that it would be an opportunity to grow. Her encouragement helped me realize that the challenge of keeping up with faster swimmers would be the right motivation to try harder – to push beyond my comfort zone to draft off stronger swimmers – like Coach B (who has kindly tolerated my efforts).

Or this morning, when I could have so easily justified (yeah – to myself) skipping the planned six mile run. Hey – I did some crazy speed workout on Monday with the Guppies (uh – lesson learned – ask about the goals for running quarter mile repeats before giving them your all) and I made it through Tuesday’s scheduled two hour bike/run brick workout. (Thank goodness for recently recommended muscle gel.)

So back to this morning – I dragged my sorry body out of bed to turn off the alarm. I completed the mileage – thanks to Coach G’s timely push to get my sluggish self moving during the first mile at the VITA course.

I almost started to feel a little proud of myself. Even if I rest tomorrow, after Saturday’s workout – I’ll have trained for 12ish hours this week. Look at me – isn’t that impressive?

Then I realized – under the best circumstances, I doubt I could ever complete Ironman Florida in less than 15 hours in ONE DAY. So, I have a loooonnng way to go before the 12 -13 hours expended THIS WEEK could even compare.

Waaaah!

Hang on, keep trying, don’t give up…

Monument 10K – Race Report

After all my moaning and groaning about this week’s bad runs, yesterday couldn’t have been a better day for a race.

The weather was perfect – 55-60ish and sunny.

I was a good girl the night before. After organizing all my race gear, I was in bed early with nary a sip of wine. I slept fairly well – and woke rested – no muscle soreness.

TRIgirls DL and LD – and honory TRIgirl AT – carpooled with me down to the race. We found parking reasonably quickly and met up with the mass of TRIgirls preparing to invade Monument Avenue.

TRIgirl DL and I started together in the same wave. Between padding my time and improving a bit since I registered, I probably was in the wrong heat, but I was able to find a clear path by sticking to the outside.

I knew we are supposed to try for a negative split during the race, but I just wanted to see if I was going to have any chance at meeting my goal for a race time averaging less than 10 minutes/mile. So, looking down after mile one and seeing a 9:23 time gave me hope.

Mile two was a 9:30. For most of mile three, I was maintaining about a 9:30-9:40 pace – though I took a break at a water stop – and ended up with a 10:06. Mile four – 9:34 (I think without the water, I would have slowed down – and I am glad I was able to get myself back up to a good pace for me). Mile five, I needed another water stop – 10:01. Mile 6 was a 9:59. And a sort of-almost sprint for the last .2 (which said .36 on my watch). Overall time – 1:01:26, beating my predicted time by 14 seconds and meeting my goal. I took off about 6 minutes from last year’s time – and 3 minutes from my previous PR.

TRIgirl Devil Face and I were even able to find a spot near the finish line to cheer in my little sister, TRIgirl KB – who completed her first 10K.

Post race, it was TRIgirl reunion time. Just like the Shamrock – everyone seemed to have a wonderful race. Standing around, I heard stories about amazing times, first time races, PRs everywhere.

A big thank you to TRIgirl AN who invited us over to her house for a great champagne toast.

Congrats to everyone on a great race!

Where's My Crystal Ball?

Tomorrow is race day – the Monument 10K. At least 30 TRIgirls are running the race – almost all of us on one of six teams.

Before getting into the purpose of this post, I have to say, actual race days are so much more fun because of TRIgirls. From seeing the friends you’ve trained with for months out on the course to the extra cheering squads to the pre and post race activities. I feel so fortunate to be a part of this group and to be surrounded by so many wonderful women.

As part of our pre-race festivities, Coach G posted a challenge to the TRIgirl teams – to guess our finishing times. The team whose predictions are closest to their overall times wins.

At first I was going to predict a 64ish minute time – which was about 3 minutes faster than last year’s race. Then I remembered I ran the Turkey Trott this past November in about 64 minutes – and convinced myself to go for a little extra push beyond my comfort zone. So, I changed my estimate to 61:40. I will have to average a sub 10 minute/mile pace to hit this. As long as I am not having a bad day – I “should” be able to do this. There is even a chance that if I am having a great day, I may even be able to do better.

Yet, I am a bit queasy with this goal. Due to very stiff and sore muscles this week, my last two runs have been less than stellar. I've felt like I was moving through quick sand and could barely keep my easy pace. Today is the first day that I have been able to walk like a normal person. I am hoping it is a good sign that my muscles will be completely recovered tomorrow morning.

And I have to factor in time to grab at a special frozen banana from one of our TRIgirl cheering squads – as long as I am not too delirious and can remember the secret word.

Watch out for the sea of pink that will be invading Monument Avenue tomorrow!

Good luck, racers – and especially all TRIgirls!

The Things I've Forgotten

With all the running around from one gym to another, from one workout to the next (sometimes the same day), I often feel like I am losing my mind. I can almost guarantee I will have forgotten something in the flurry of bag packing – no matter how diligently I try to go through my mental inventory. Here is a list of items I’ve discovered missing in my training bag over the past few months:

• Running sneakers (thank goodness for an extra pair, slated for Goodwill, in the trunk)
• Towel for bike class (had impressive sweat puddles that day!)
• Deodorant (bar soap works better than you might think)
• Work Socks (wore shoes barefoot)
• Workout Socks (wore work socks)
• Shoes (stopped by home before work)
• Goggles (OK, somebody just hid mine as a joke, but it was a scare that had my traipsing around the locker room one morning)
• Pony Tail Holder (looked like Medusa by the end of the workout)
• Watch (spent the day looking at my bare wrist)
• Sports Bra (wore regular bra)
• Regular Bra (wore sports bra (this was after a swim, but before work, then weight, bike training))
• Underwear (don't ask, but it reminds me of a Seinfeld episode...)
• Water (TRIgirl Devil Face shared an extra bottle with me)
• Make-up (had an extra set of most items in my pocketbook)
• Hair Spray (borrowed some from TRIgirl LD)
• Tennis Balls for Guppy Class Drills (well, that was slightly intentional - though I've been told if I "forget" them next week, I'll be carrying everyone else's while they swim without)

The Wetsuit

I've ordered my wetsuit. With custom TRIgirl logo, of course.

This will be the wetsuit that will fit so beautifully, I will overcome feelings of being suffocated.

This will be the wetsuit that will protect me from all things that go bump in rivers, bays, lakes and oceans.

This will be the wetsuit that will keep me warm during my first open water swim at Smith Mountain Lake on May 5th.

This will be the wetsuit that I will don at Eagleman, in the brackish Choptank River.

This will be the wetsuit that will keep me afloat during the two 1.2 mile loops at Panama City for Ironman Florida.

This wetsuit has a lot to live up to. Let's hope it is up for the challenge.

Fezzy vs. the Steps - by Fezzy

I have been a bit annoyed at Mommy recently.

After being gone all day at work and workouts, she finally comes home. She gives me a little bit of attention and then it is time to go upstairs to bed.

She used to scoop me up and kiss me all the way up the stairs. I would try to bite her nose or lick her ears in return.

But lately, she calls Buttercup and me, and says "Upstairs!"

Then she is gone,

WITHOUT ME,

and Buttercup gives me a sideways glance as she follows Mommy.

I would do a little tap dance, tilting my head ever so cutely. I would bark to remind Mommy that she forgot me. And up until now, Mommy would eventually come down to carry me up the stairs.

Well, today, Mommy isn't coming back down.

I see her peeking around the door and I hear her saying "Come on, Fezzy!"

I am waiting for you to come and get me, I bark at Mommy.

"Come on, Fezzy!"

Mommy seems very far away. I am so little. The stairs are so tall and scary.

But I know how to jump up one step - I've been doing that ever since I was a puppy to get into our playroom with all my toys.

I can even go up four steps. I learned that trick on our front stoop.

But, there are many, many steps to get to Mommy. I prop my front legs on the bottom step, but don't know what to do next.

OK, maybe I will try just a little push. Up go my back legs.

Hmmm - let me try that again. Front legs, back legs. I am past the second step!

I suddenly have momentum and am flying up the rest.

Before I know it, I am dancing in front of Mommy.

She scoops me up, gives me kisses - and I lick her ears.

As long as I don't have to go downstairs, I'll be OK. For now, I am tired and ready for bed.

Zzzzzzz.

Cravings

This week, I was reminded by Triathlonmom that we are halfway in our training program to Eagleman – and, thanks to her efforts, a very cool counter has been added to the footer of my blog where I can watch the days tick away to this major race.

I know our training is about to move up to the next intensity level. And I know that I need to seriously evaluate my nutrition plan – for both workouts and races.

Overall, I’ve made a few changes in my diet since my last nutrition post. I am eating more without gaining weight. Breakfast is becoming a regular occurrence. I’m remembering to take a sports bar or jelly beans for workouts that will be over an hour. Most of the time, my beverage of choice is water (well, and some wine, too).

Yet I seem to have predictable hankerings. For a post-workout breakfast (still can’t figure out how to eat anything more than a sports bar before early morning workouts), I really want a bagel. So I pick one up at Manna Café, the little food shop in my office building. Lately, I’ve been adding either a Naked Fruit Smoothie or V8 to my purchase to have as a mid morning snack. Yep, often a cup of coffee is on my receipt, too.

At lunchtime, you can usually find me online at Christopher’s Runaway Gourmet (and usually TRIgirl LD will be waiting with me). This is probably my most balanced meal of the day – low fat chicken salad, fruit or cucumbers, small piece of cheese and a slice of yummy, crusty bread – with butter. I can eat this stuff day after day to the amazement of some of my coworkers.

Dinner is probably my most unusual meal. I crave cheese and salt. So many nights, I end up cutting up some fresh mozzarella, seasoned nicely with some good ole kosher or sea salt. At least when tomatoes are back in season, I can add a few slices for a healthier and less bizarre supper.

While my overall nutrition is better, my guess is that it isn’t good enough. I know the drill - more fruits, veggies and whole grains. My main problem is that I’d rather skip a meal than waste calories on something I don’t want or won’t enjoy. And I think there may be a small fear that if I eat the healthier choice – let’s say whole wheat bread vs. the bagel – I’ll still want the bagel and will end up eating it – or something similar – before the day is done.

Small steps - and I’m ready to take the next one or two. Just need to figure out which ones are most important – or the ones I’ll be more likely to adopt.

A Blustery Day

With temperatures around 70 yesterday, I was itching to be outside - and played hookey from indoor bicycling to ride at West Creek.

The ride started off beautifully.

And then the lions of March started roaring.

I hit a few parts of the course where the wind either slowed me down or propeled me along. Which made for an interesting workout.

But, I should have paid attention to the warnings - like the leaves that were suddenly swirling about in mini tornado fashion.

Because when I soon thereafter hit a section of road with no buildings or trees to act as buffers, I found myself struggling to keep control of the bike. I was literally being pushed across the road by the strong gusts.

After about 15 miles, I'd had enough and decided to fit in a short run instead of completing a longer bicycle ride.

I guess it may have been good practice for Eagleman and IMFL - which I hear can be windy.

Flipping

For my past two swim workouts, I’ve been flailing about, attempting what are supposed to be flip turns.

I’ve had a few people say – why bother – there are no walls in the ocean.

Which is true – and if I really wanted to simulate an open water swim, I’d need to find a way to not push off the wall at all – nor take a little breather when doing a regular turn. Maybe remove the lap ropes and lines, generate some wave action, dump in a few gallons of salt and throw in some jellyfish.

And I think the biggest benefit of flip turns – well, when I can actually incorporate them smoothly into my swimming – will be that I won’t be able to take that additional breath or two. Which, I’ve come to learn, really makes a difference. Without that extra air, swimming, especially longer distances, becomes a wee bit more challenging and tiring.

Not to mention, they “should” help me keep up a little better with some of the faster swimmers – and maybe even improve my time in pool sprint triathlons.

So, this past Sunday and Monday, I tried to include flip turns for a least a quarter of each workout. It wasn’t always very pretty.

The baffling part is that I used to be able to do them when I was a teenager (or at least some version that may not have been “technically” correct, but fairly smooth). I’m very comfortable, even still, doing water acrobatics, from all my childhood practice when my friends and I would pretend the pool lap lines were balance beams and would create little gymnastic routines.

But, I’m hopeful about figuring this whole flip turn thing out. I’ve done some research online and am looking forward to my next swim when I can try out some of the tips I’ve found. For example, I think I am twisting way too soon. It sounds like I should really complete the somersault, then turn.

Once the basic form starts falling into place, I’ll work on stopping the little head bobbing thing I am doing now when nearing the wall to try and gauge at what point to start the turn (and to sneak the extra breath or two that I’d normally have taken with a regular turn).

Would welcome suggestions from the expert flippers out there…

Shamrock 8K - Race Report

And a great time was had by all...

OK, maybe that should have been the ending to this post, but it also felt like the right way to begin. With the Shamrock 8k as the first race of the season for 11 TRIgirls (and tomorrow's half marathon for a few others) this weekend's races have set the stage for a promising season.

Thank goodness the weather improved from yesterday's pouring rain. Thank goodness eight TRIgirls were able crash at TRIgirl MW's wonderful beach home. Thank goodness we had a great pre-race meal of yummy pizza and a healthy salad - and a relaxed, fun evening of fabulous conversation.

And a big happy birthday to TRIgirl TD!

Now on to the actual race report...

Pre-Race Registration and Expo - Smooth as silk - and great deals on sneakers and training gear (and yay - finally found my Mizuno sneakers - in pink - at a terrific price).

Weather - Chilly, windy, but clear. I'm guessing the temperatures were in the 30s with wind gusts up to 15-20 miles per hour. But the rain was gone - and for most of the morning, the sun shined down to warm us up just enough for good race conditions. A few times, the wind would whip between the buildings to surprise a bit, but overall, it wasn't too bad.

Course - Virginia Beach has a very flat course that runs through a "strip" of restaurants and shops, as well as a nice concrete boardwalk for the last mile or so. It was great to run with TRIgirl MW for the first half the race - until she picked up the pace a bit more than I thought I could handle. For the last few miles, had the weather been warmer or less windy, I would have positioned myself along the closest perimeter to the ocean. But since the wind was in my face at this point - I tried to plop myself in the middle of the boardwalk.

Times - I think every TRIgirl had a good race. Some ran the distance without walking for the first time - some took off signifcant times or had PRs. For me, the race was a PR - 48:27, including one mile close to my "new" tempo pace at 9:25 and two miles within reason to my old tempo pace of 9:40. My first mile was not very good - a 10:05 - but mostly because a group of us started so far back, that the first mile became a zig zag game to find an opening to get into the groove. My last .9ish mile, though I felt like I was pushing it, was also at a slower pace - probably around 10+/mile.

I went into the race just wanting to finish at a sub 10 minute/mile pace - which I did - possibly for the first time ever for an official race (there may be one 5K from my younger days, but I am not sure). But after hearing about the major gains by a few TRIgirls, I started to feel like my 3-5 minute improvement from previous 8Ks really wasn't a big deal. My progress in this whole exercise thing is so painstakenly slow at times.

And then I wondered if I just set the "bar" too low. I was a special education teacher for nine years - and became an expert at setting reasonable, reachable goals for my students, breaking down their learning tasks into realistic chunks that they could attain.

Am I breaking down my own training too far? Should I be setting goals a bit further ourside my comfort zone?

Then I decided to just stop over analyzing the situation.

Could I have ran faster? Maybe.

Did I have a better time than ever? Yes.

And, most importantly, did I have fun? Yes.

It was a beautiful day and I participated in an event with some of my favorite people. From piling into MW's SUV to find parking - to celebrating in the race tent with beers (just a sip or two for this wine loving TRIgirl) and at a local bagel shop for breakfast - I reminded myself of all the things I should be grateful for this race weekend.

...and a great time was had by all.

For Just One Day

For just one day, I’d like to run like Jackie Joyner-Kersee, swim like Janet Evans and bike like Lance Armstrong. To switch bodies and see what it feels like to be so amazingly athletic. To run with lungs that can accomplish a 4 minute mile. To swim with shoulders that cut through the water like oars. To bike with thighs so strong they can climb hill after hill after hill. To learn to what extent their power is true gift and how much is hard work. To see if what I consider “effort” compares to their ability to drive themselves through discomfort or pain. To experience their mental stamina and focus.

While it would be humbling (and probably depressing) to return to the world of back-packers, maybe I would have learned how to move with better technique or what it is like to truly push myself to the limit.

Holy Cramps!

Around 4 o'clock this morning, I woke to an impressive calf cramp. I haven't experienced one for a long time - though a few weeks back I wondered if they would start rearing their ugly heads again with all the training.

By the time 6:00 rolled around, I was a little sore and stiff getting out of bed. I did some mild stretching, grabbed two bananas, extra Gatorade and headed out to our workout - 3 miles of running, including my favorite "fast as you can half mile repeats," followed by two hours on the bike.

The workout went fairly well - I was a little cautious at times during the run and bike, pausing occasionally to stretch my calf if I felt like the muscles were teasing me with another possible cramp.

While spinning along mindlessly during the two hours, I remembered a story about my husband and leg cramps.

A little background...my husband is naturally athletic and spent his younger years excelling at a variety of sports before blowing out most of his joints. Handball, and I mean the New York one wall kind, was his favorite. He would probably play for 15-20 hours a week.

And a little more background...at the time of this story, we played cards every Sunday evening with friends. We'd have a huge spread of food and play Hearts, Spades and May I for hours.

So one Sunday, after my husband had spent most of the weekend at the handball courts, we were in our usual seats, dealing out the cards. All of the sudden, my husband was on the floor, gripping his leg, and shouting "Ow, oow, ooow." At first, we all thought he was kidding - overreacting to a bad card play. Then we realized it was a cramp. But before the one cramp subsided, another one attacked his other leg. So he was literally rolling around on the floor holding both legs. And even though we all knew it was a miserable and painful situation - watching him was just the tiniest bit funny at the time - and became a "remember when" story for many a future card night.

Indulgences

In many ways, I am a major tree hugging liberal. I don't mind (too much) paying taxes. I think quality education - whether public, private or home-based - is the key to our future. (As an ex-special education teacher, I cringe when people complain about teacher salaries.) I am a strong proponent of striving to make our environment as good, if not better, for future generations.

Give me a good book and wonderful music and I'll trade you our high definition television (just don't tell my husband).

I love to be surrounded by nature, whether experiencing a gorgeous sunset, an invigorating hike through the mountains - or even a walk through the neighborhood with Fezzy and Buttercup.

Though please make sure there is bathroom with plumbing somewhere within walking distance.

And, boy oh boy, am I a sucker for a good massage or a few hours in a hot tub.

My generous and kind neighbors have just invited me over for some hot tubbing. And my plans to stay home, while the hubby is out of town, to clean my closets, have flown out the window. My only goals now are to resist the temptation to drink too much wine or to stay out past 10:00 since we have a mega workout tomorrow starting at 7:00 am.

My Ever Changing Moods

Today’s run.

I woke up with the hope it would get me back on track with training. The antibiotic drops were relieving the pink eye. The chest cold was down to just an occasional cough. Even the road rash was healing to pinprick scabs. It was time to get back with the program.

We were scheduled to do a four mile negative split – two miles slow, two miles fast. Usually I check Garmin every half mile or so to see how I’m doing, especially when the little mile lap beeper goes off. Between starting in the dark and keeping the volume turned up on the IPOD, I kept missing the beeps to see my mile pace.

After finishing the four miles, feeling like I pushed myself reasonably hard for the negative split, I quickly looked at Garmin's workout history. 10:15, 10:19, 10:12 and 9:35.

I have to say I was disappointed, discouraged, disheartened, diswhatever; those times did not seem like a very good negative split.

Driving to TRIgirl coffee, I realized the math didn’t work out. I had finished all four miles in 39:28. Hmmmm.

So, after pulling into the Starbuck’s parking lot, I checked Garmin’s history again. Oh – lap one was really just my pace for 4 seconds (how that happened, I have no idea). Look at that – there was a fifth lap – with a 9:18 time.

And with that tiny realization that the fifth lap was really my fourth mile, it was like the skies burst open with singing angels, sunshine beams and vibrant rainbows.

I had a decent negative split. 20:35/18:53.

It seems so silly that such a small detail changed my whole mood – my perception of the workout – my sense of accomplishment. Like a day when the scale registers a pound lighter than normal – even when knowing it is water weight that will likely be back tomorrow.

Maybe the mile times shouldn’t have mattered – but I have to say the actual ones were a relief, a welcome sign that maybe not too much ground was lost these last few weeks.

Setbacks

But don't you ever give in
Taking one step forward, slipping two steps back
There's an empty feeling that you can't forget
Reaching out, reaching out for a helping hand
...
But now I'm the one to decide
Who needs, well I don't need, who needs you?
(from "Who Needs You")

These Queen lyrics have been stuck in my head - like my own personal soundtrack.

Was it just a few weeks ago I was so happily and proudly writing about PRs?

Before the nasty chest cold. Before the bike fall. And before today's appearance of some gunky eye weirdness. Things I didn't need if I had my druthers.

Yeah, I've plugged along through about 80-90% of the workouts - but they haven't been great. A medium distance run instead of intense repeats. A horrible first swim after being out of the water for a week and a half. A pathetic long distance run at a slower pace than I've done for over a year.

Maybe it is my own fault. I try to ignore being sick. Usually I think it works to my advantage. With the help of a few over-the-counter drugs, life seems normal. And before I know it, the irritating symptoms have disappeared. But not always. More than once, I've stubbornly tried to do it all, wheezing and coughing, to only later end up in the doctor's office with a diagnosis of pneumonia. Today, TRIgirl LD looked at my eyes with concern suggesting I might have pink eye. To which I said - and believed whole heartedly - nah, I think it is just allergies. (I still am not convinced it is pink eye and reserve the right to wait till tomorrow before even considering it.)

Positive thinking - I am a firm believer that it is just as, if not more, powerful than any drug.

In the meantime, I'm itching to feel strong again. To continue making progress. To stop worrying that these annoying interferences are causing major setbacks that will take my backpacker, non-athlete self, weeks to regain.

I'm hoping, that maybe instead of taking one step forward and slipping two steps back, I've accomplished two steps forward and have only slid one step back.

I'm really hoping.

Share the Road!

This past weekend I joined a few of my wine club and triathlon training friends for an impromptu getaway in the Outer Banks. Since an important workout was planned for the weekend, I hitched Amarone and TRIgirl DL’s bike onto the back of my car and kept my fingers crossed that they wouldn’t fly off during the three hour trip.

The schedule for Saturday’s workout was an hour bike, followed by an 8-10 mile run. A quiet “beach road” ran parallel to the main road and appeared to have a nice shoulder. Heading out, we realized that by riding on the side closest to the ocean, we would miss most intersections and not have to worry about traffic lights.

It felt great to be on the bike. First, because after three months of spinning on an indoor trainer, being outside was such a pleasure - cruising past quaint beach homes and glimpses of the ocean. Second, because after three months of spinning on an indoor trainer, riding on a flat road, without the added resistance of a trainer, felt effortless. Even with a strong crosswind, we maintained an easy to moderate exertion level – at a pace that was somewhere between 16-17 miles per hour.

After a half hour, we turned around, still staying on the ocean side of the road, though now we were going against traffic. In the distance, I noticed a wide RV approaching. As he got closer, I waited for him to move over. But he didn’t. He kept on charging down the road, hanging over the lane and the shoulder. I had two choices – to cross over the other side of the street or to move further into the shoulder, where the dunes had overflowed excess sand. I chose the dunes. As RV man sped by – I could feel the breeze from his extra large vehicle whizzing by. Then I noticed I was in deep sand and my back tire was skidding out. A few seconds later I was on the ground.

After picking myself back up, I started to get angry. Did RV man not see me? Was he trying to teach me a lesson? Did he think I was on a mountain bike and could handle the dunes? My knee was split open and I had an impressive six inch road rash on my shin, but overall, I felt OK and resumed riding, trying to shake off the fall. Ironically, a mile or two down from the mishap, a sign was posted with a picture of a bicycle and the message “Share the Road.”

Yeah – RV man – guess you didn’t see that sign? Share the road!

About a mile or two from the house, TRIgirl DL got a flat – so I finished the rest of ride by myself to get the car and pick her up. As I put the bike rack on the trunk, I noticed my hand was feeling jammed up and a throbbing bump was appearing on my right outer thigh.

After cleaning out the sand and grime, TRIgirls DL, LD and I started the run. At first, I felt pretty good, telling myself that moving would keep the blood flowing. After about three miles, I started to slow down a bit. After six and a half, I started feeling lightheaded and very dehydrated. I walked a bit till I found an open store - a hair salon - where I grabbed some water. I felt a little better, and pushed myself to finish the 10 miles, jogging for a little over 8 total, at a sloooow pace.

I spent some time mulling over why I felt so miserable on the run - worse than I had in a long time. I had really wanted to run the full 10 miles – but just didn’t have it in me. Could the blood accumulating in the scabs and bumps drained me? Did the adrenalin rush from the fall wear me out? Did I just not drink enough water? Were the antibiotics I had started taking to finish off the lingering chest cold wreaking havoc with my system? Some combination of the above?

Regardless, I was just happy the workout was over. I took a long shower and wondered what RV man would have done if we had been riding with the traffic. Would he have moved over or would we be hanging off the side of his camper like squashed bugs?

What would it have taken to get him to share the road?

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!