Not So Fast...

This was the week.

The week I would return to the running world.

I took a premature jump by going to track on Monday - my first track workout since before Christmas. And my first run outdoors, on my full body weight, since the "test runs" when hoping for a stress reaction.

I've been running on the g-trainer faithfully, increasing the amount of body weight over the past five weeks from 20-75%.

And, after Monday, I can tell you that last 25% makes a difference. (Now if I can just lose like 30 something pounds, maybe I'd have a chance of running at the pace I've grown accustomed to on the g-trainer.)

Track was hard. My foot was stiff. My pacing was off. Toward the end, it started to feel a little more natural, but it was a bit of an eye opener. I have some work to do.

Fast forward to Tuesday - and my doctor's visit to check out the foot and discuss the "back to run" regime. Ironwoman Canada kindly came with me to hear the plan.

For some reason, I thought I'd be back up to 8 miles by the end of March.

Not so. I'm supposed to run, very slowly, 3 times this week for 20 minutes (plus an hour and a half on the g-trainer), then 30-40 minutes per week (plus 2 hours on the g-trainer) for the next 3 weeks, gradually building up some speed.

I am going to be a good bit behind my Lake Placid training mates with running come April.

Patience...

On My Way

Today I am boot free.

No cute shoes yet, but no clomping around, either.

My foot? Dare I say? It feels healed. Stiff and a little “off” – but no pain.

I still have one more week of the Gravity Trainer – which is quite cool. Basically you put on this bike short style wetsuit with a “tube” around the middle that you zip into a big bubble on a treadmill. It fills up with air to displace body weight. I started at 20% of my body weight the first week – and am up to 60%. You can run like the wind when you don’t have to lug around all your weight. I’ve actually been sore afterwards from the faster gait.

Then – the following week, I meet with Dr. Stadler to discuss my “back to running plan.”

It’ll be awhile before I can run fast or far. No Shamrock, no Monument 10 K even (silver lining – I’ll be cheering folks from a balcony on the race course, sipping mimosas and bloodies) – but, with any luck, I’ll be hitting the pavement in a couple of weeks.

Interesting

Like many of my training friends - I love gadgets and analysis.

Now - keep in mind - I know I am a back-packer. No gadget or analysis is ever going to be enough to get me to place in a race.

Yet, I still love the whole "thinking" and "playing" part of training.

TRIgirl BL has a much coveted new Gamin GPS system on her bike - which provides like fifteen different readings all on one screen while navigating your ride.

My husband poo poos it all - saying he doesn't get it - claiming he never even had a bike computer (though I swear he did).

Today, I had a bike fitting. It wasn't my first, as I had one soon after buying Patriot Sangria and before IMFL - but Ironwoman Canada highly recommended one of her bike guys, Les.

And being the training dork I am - I jumped at the chance to meet with Les...

Overall, my settings were not bad. Though, I did find out:

• My left leg is shorter than the right. My bike is best fitted for my shorter leg, so I am missing a bit of power from my stronger right leg. I may need a "lift" in one of my bike shoes.
• Speaking of which, the cleats on my shoes...
  (OK - little sidebar. Ever since Christmas, my left foot was not staying in my clipless pedals during hard pushes, big hills or one legged drills. I was a bit of a slacker about figuring it out - but did eventually realize that I had completely worn off the cleat lip - by comparing the left cleat to my right. The bike store dudes were practically laughing at me when I brought the cleat in to replace it.)
  ...were set up for grinders - which I am by nature - but working to overcome by increasing my cadence. Les moved the cleat placement for"spinning" - and wow - I noticed a difference immediately.
• My aerobar settings were a bit screwy - probably partially my fault when putting my bike back together after Oklahoma - but also part inherited when I bought a used bike. Les hacksawed off about an inch of my aerobars, tilted the headset and moved the elbow pads so now I am more relaxed and less contorted in aero.
• Ten speed cartridge and compact crank (and related stuff) upgrades will help me with the Blue Ridge and Lake Placid climbs. Though I also found out my legs are on the longer side - as the compact crank Les brought with him based on my height was too short. So more adjustments will be coming.

Half the stuff Les talked about while he punched numbers on his calculator was over my head - but the other half was a great learning experience. And I can't wait to try out the tweaks on next week's Osborne ride. Right, outdoor weekend posse?

Now if I can just finagle that cool GPS Garmin...

Spring Tease

There should be a word for days like today.

The middle of winter.

Frigid temperatures just a day's away memory.

Donning bike shorts and warm weather gear.

Driving to meet your posse, bike on the back of the car.

Seeing crystal clear blue skies.

Capturing warm breezes in your hair.

Noticing goosebumps on your arms.

All even before beginning riding.

And when you do.

Surrounded by others sharing the same appreciation and joy.

Fifty miles feel like thirty.

Roads are smoother.

Ponds are bluer.

Intimidating hills are easier.

Hours are like minutes.

And it is all over way too soon.

My Neglected Blog

I'd like to try to keep up better with my blog. The past few weeks have included some cool and interesting training/recovery moments.

So do I write one big, long, rambling and possibly (probably) uninspired post with no real focus?

Or just tackle some of the updates in separate posts over the next few days (or weeks)?

Or maybe a Facebook style note with a random listing of ten training updates?

OK – that’s about all I can handle for today, folks.

I Want to Ride My Bicycle...

I want to ride my bike...

That Queen classic has popped into my head a few times the past few days.

Since I can't run or even elliptical for a few more weeks, I am spending more time biking and swimming.

Sigh, such a shame. [wink, wink].

This weekend started out with frigid temperatures and a just under 3 hour trainer ride - graciously hosted by TRIgirl BL and Barracuda BN - and in the esteemed company of TRIgirl DL and Mr. GG.

We gathered together a little later in the day, which always makes me happy - though traipsing the darn trainer, Patriot Sangria and all my other crap is a whole 'nother workout (especially wearing "da boot"). I also realized that I've historically probably set-up my trainer a few turns easier on the tension than Mr. GG kindly sherpaed mine prior to our virtual loop of the IMUSA course.

But soon, we were following Coach Troy through Lake Placid. Coach Troy was very encouraging, as he coaxed us to catch his wheel and spin at ridiculously high cadences during downhills I'd normally be coasting and desperately engaging my brakes. Not to mention the cadences he expected while in the big gears while simulating the climbs through the Hazelton hills and the Three Bears. As TRIgirl CJ noted, Coach Troy provokes the worst of "Training Tourettes," evidenced by the involuntary expulsion and explosion of four letter words.

Let's just say, while I couldn't meet all of Coach Troy's expectations, my quads were quivering by the end of the ride. Thank goodness for a glass of wine, soothing food and great company during a post workout refueling at the Tavern.

Sunday, with temperatures above freezing, I struggled with wanting to join the outdoor posse vs. knowing I would be tired trying to ride two days in a row. I have to say, I don't remember my legs ever being so weary before a ride, but minutes into our trek to Ashland, it did not matter. I was surrounded by the beautiful outdoors and the great energy of my riding mates - REB60, POPSCR, TRIDi and TRIgirl Annn. TRIgirl Annn (who has graced me with a very cool nickname) lead the pack, at a challenging pace, to Ashland - and REB60 and POPSCR carried us back home.

I've heard some of my training mates talk about how they are happy to get their workouts done early in the day, leaving the rest of their day open. But for me - a bike ride with great people is something I look forward to - a special indulgence my lifestyle offers me.

I love my fellow weekend riders, especially the outdoor diehards. I can't imagine a better way to spend a Saturday or Sunday afternoon - other than figuring out how to add adult beverages to our cool down. (Glogg or Blackbirds anyone?)

Survey Says!!!!

Picture Richard Dawson saying that, with an added "It is a stress fracture" for the number one answer.

And showing this (Big DING) on the survey board:

It could be better - like a diagonal fracture (probably not the accurate medical language).

And it could be worse, like a dislocated fracture.

I am just grateful to know what it is and to have a doctor who will treat it aggressively.

I will be wearing this beautiful boot almost all the time over the next four weeks:

And using a bone growth stimulator twice a day:

And attending PT 2x a week.

I am OK with all of this. To be honest, I think I knew from the moment it happened, but also needed the diagnosis to transcend denial. Right now, I am a little disappointed, but also kind of fascinated by the process. And since I believe positive thoughts generate positive energy - I am going to approach the next few weeks with a healthy and healing attitude.

And will be crossing my fingers, toes and ... metatarsals for a little good luck.

Can't Tell A Thing

So MRIs are kind of cool. I spent over a half hour in the contraption to evaluate probably a 1-2 inch segment of my foot! No news yet, as my doctor needs to review the results, but here is one of the less bizarre images (they give you a DVD!).

I'd really love someone to sit down with me and point out all the gory little details.

Trust or Acceptance or Some Other Thing

I've run twice since the doctor's orders.

The first time seemed promising. The second was, uhmmm, just OK.

Now I find myself hobbling along again. It could be the miserable rain surrounding Richmond, or...

That's the thing. Am I wimping out after feeling a little pain or am I pushing it too far?

After emails and calls with Coach G and Ironwoman Canada, I've decided not to risk it.

No running for now.

I did the elliptical this morning - and think it went well as a substitute.

But what I really want is for someone to check out my foot and tell me the deal; the confirmed diagnosis and the perfect prescription. To say to suck it up if I am being too cautious - or to tell me that if I let the dang thing heal - all will be good in X number of weeks.

I want definites.

But I don't think they are out there.

And now I just feel a twinge of regret for all the negative running comments I've made over the years.

I want my stupid, healthy, happy and slow limbs to be able to pound the pavement without worry.

At least until after IMUSA.

Happy New Year!

OK, much like my race times, my blogging is a bit behind. Hope everyone had a fun New Year's Eve and a great start to 2009.

I am feeling hopeful for the New Year. As a matter of fact, I think my word for 2009 will be "Hope." Last year's "Believe" will probably always be a biggie for me, but the next twelve months may need to embrace a bit more hope with a dash of luck thrown in for good measure.

Right now, I am clinging to some lucky hope or hopeful luck while heading into IMUSA training. After going to the doctor last week, my foot is most likely experiencing a "stress injury," often a precursor to the dreaded stress fracture. My treatment at the moment includes a scaled down running plan (no more than 10 miles per week or 4 miles per run) and wearing "stiff" shoes (you should see the oh-so-sexy BOC's I'll be sporting for the next few weeks). I need to check in again with the doctor for more details, but Shamrock is probably a no-go. I've run twice, slow and easy, since the doctor's visit. My foot discomfort is noticeable, but not painful. And I am OK with that. Especially since I seem to be able to bike and swim to my heart's content.

Like I did this past New Year's weekend. Good friends opened up their beautiful Nags Head home to the hubby and me, TRIgirl BL and Barracuda BN - and another fun, active couple. While I was thankful to have missed some of the feats of strength (including the push-up contest), I was incredibly happy to be able to participate in the Wii games (did you know I am an awesome Wii bowler after a few glasses of wine?), ping-pong tournament (did you know I totally suck at ping-pong when sober) and two incredible bike rides. Oh, and let me tell you about the rock star rider who ventured out both days on some upright hybrid contraption, wearing sneakers and lacking even cages. She pedaled along furiously keeping up with the rest of us as we cruised along on our cutting edge bicycles for a good chunk of both rides. Well, other than when the gauntlet was thrown down during the home stretch of the second ride - and I desperately pushed myself to stay on the wheel of TRIgirl SJG as she followed the boys' lead at about 22-23 miles per hour.

Here is to a happy, healthy and hopeful 2009!

Making Deals

Merry Christmas and Happy Holidays! Hope everyone had/is having a great holiday, full of friends, family - and fun new triathlon gadgets.

My Christmas was full of many wonderful moments - and one unexpected "gift."

Christmas morning, I decided to go for a run. I was actually looking forward to it - and was planning on fitting in 8-9 miles. The weather was the best it had been in days and I felt pretty good - cleansing away some of the extra calories, while making room for more. I was averaging a decent pace for me, while still keeping it easy. Everything seemed great.

Around mile 3, I stopped briefly to take off my sweatshirt. When I started running again, I soon noticed that something felt "cranky" in my foot. I slowed down a little, thinking it was an ache that I could work through. Instead, it worsened and I found myself resorting to some gimpy looking gait. The first loop of my planned route was ending and I walked a bit. My foot was really hurting now and when I tried a few steps to begin the second loop, I knew it would not be a good idea to continue.

The whole thing was so weird, because nothing precipitated the pain. I hadn't twisted my foot, hit a pothole, anything. The only symptom I noticed was that the pain was pretty much in the same place where, about 15 years ago, I had rolled my left foot in a pair of clogs and broke a metatarsal bone.

My family was very sweet and helped me ice my foot and keep it elevated. They took over a few dog walks as I hobbled around.

Sometimes, with the right combination of ibuprofen and wine, my foot would feel better and I'd start thinking the injury was a fluke. Then a few hours later, the pain would return. I made deals with myself and the triathlon gods. I promise to rest my foot for a week or so if this isn't a stress fracture. I promise to complain less about running if this isn't a stress fracture. I promise to....

Of course I am self diagnosing right now, based upon what I've heard from others and what I've read on the internet. At this point, I would be surprised (and very, very happy) if it wasn't a stress fracture. I am going to schedule an appointment with the doctor sometime this week.

In the meantime, no running. Though I can't imagine how people are able to run on a stress fracture. On Friday, I pounded out a decent two mile swim and worked out some frustration. (BTW - pushing off the wall with one leg leads to a sore glute). At this point, I think (hope) I'll be able to swim and bike when Lake Placid training begins next month (please?). And I will be good. I will let the injury heal, even if it means no Shamrock and more walking at Placid.

Much thanks to all my friends and family who've sent positive healing wishes and advice. Especially those of you who've been through stress fractures yourselves.

And now - I am off to try on my bike shoes and attempt a ride on my trainer...

Keeping my fingers crossed.

Barracudas

TRIgirl BL's husband teases us about the Guppies name.

After Ironwoman Canada's workouts this past Monday, Barracudas may be better justified.

300 meters of fly (OK, not all in a row, but the most I've ever done in one workout).

Ab work in between sprint swim sets.

And 60 modified push-up (Not straight through, but 10 after 6 200 meter runs).

Uh, yeah.

Hibernating

Wow, I knew it had been awhile, but I didn't realize almost a month has passed since my last post.

I am not sure if this is a good or bad thing. Like I've found myself waivering on my goal to have no goals for December.

I am hoping this break will be a good thing. I've heard theories of the body and mind needing rest.

To regroup, repair, rejuvinate.

Then agian, I remember, triathlon does not come easy to me. I have to work hard, uh, so very hard, for even the smallest gains.

I remind myself - it is not like I am not training. But 15 hours per week dropped to 10 and is now hovering around the 7-8 hour mark. Where it will probably stay until January.

After some effort, my food consumption is finally rebalancing as well, though not until after a three pound weight gain (that feels more like twenty) that I am trying to graciously accept until my re-committment to training after the holidays.

I also wonder if this reduced exercise thing has played games with my immune system. I've been more sick this month than I've been in a few years.

So, we will see how this little experiment goes.

In the meantime, don't tell anyone, but I am secretly psyched because Sunday includes a great bike with the weekend posse - and a decent distance Christmas light run with the TRIgirls, too.

January - this may be the first year I actually look forward to your arrival.

And the Rest of the Story

Weeks ago, right after MightyMan (maybe, even, actually before), a few training buds were asking me if I was doing any of the Richmond races in November (marathon, half, 8K).

My answer was a resounding, "maybe" (for the half marathon). Notice, the race is still not listed on my 2008 calendar.

With the unplanned events of MightyMan finishing up my planned race season, I was ready to jump into off-season. Not so much to skip training, but to have the right to just do what I wanted to do. So, while I didn't specifically train for this half, I tried to keep up with a few longer weekend runs.

Just in case I would feel like doing the half.

Like on a gorgeous Richmond fall day - those cool, crisp days where I can almost enjoy running.

I heard myself saying quite often, "I have no desire to do another race this season in the rain."

So I waited. About a week ago, I checked the 10 day weather forecast. Race day looked great - and I found myself at the computer signing up.

I swear the very next day the forecast changed to "showers possible," then "showers likely," then "rain," building up to the day before the race with "rain, thunderstorms and heavy wind."

Exactly what I didn't want. Feeling obligated to run a race that would be a challenge to enjoy.

Two days before the race, I was swimming with TRIgirl MW. She and I discussed our ambivalence about doing the half in lousy weather and agreed to touch base race day. Race eve, I went to the expo with TRIgirl BL. She was fighting a horrible cold and wasn't sure about racing either. But we both picked up our race packets and enjoyed a yummy pre-race meal.

Again, just in case.

That night, I begrudgingly prepared all my race day gear.

I even went to bed early, only to be woken up around 1:00 am with Buttercup shaking and panting.

Soon thereafter, the mother of all thunderstorms started to pass through, pounding the house with torrential downpours and big claps of thunder - for hours. Around 4:00 am, it started to ease up and I fell back asleep for another hour or so, thinking there was no way I'd be racing if a similar storm was to follow.

My alarm went off at 5:45, but I was tired and procrastinated getting out of bed for another 10 minutes. I took the dogs outside - the rain had dwindled down to just a light drizzle.

But, boy, was it warm and humid.

I checked my email. TRIgirl BL said she was in.

So, I figured I'd be upset if I raced and it started pouring, but I'd be more upset if I skipped the race and it turned out to be nice. I grabbed my stuff and headed downtown. I found TRIgirl MW - and we ran into a few other TRIgirls and friends racing, but I never caught up with TRIgirl BL before the race.

The race started. TRIgirl MW and I were soon discussing how warm it was - and how much we were sweating after just a half mile.

I really appreciated TRIgirl MW's company. We'd chat occasionally to keep our minds off the humidity, but I also enjoyed running together quietly as the miles ticked by.

Around miles 5-7, we wove through TRIgirls SS and KB's pretty northside neighborhood. They, along with TRIgirls SK and SD, were manning the race course - and cheering everyone on. Seeing them was wonderful - though I had to laugh when TRIgirl KB's initial response after hugging me was "Wow, you are sweaty!"

Soon after, TRIgirl MW and I lost track of each other. I tried to pick up my pace a little, but also felt the need to hit more aid stations as I felt like I was losing too much water and salt. I kicked myself for not packing endurolytes with my race gear earlier that morning when noticing the warmer temperatures.

The sun came out around mile 11 - which normally would have been great, except it just created oppressive steam conditions for the last couple of miles. I finally hit the last half mile - which was almost entirely down hill (sweet!). I heard Guppy AS call my name and gave him a high five as I tried to kick into "my version" of a sprint (lol) to the finish line.

Though not my best pace compared to a couple of recent training runs, I was still happy to end up with a PR - of about 6 minutes. My race time was 2:13:14 and included a small negative split for the second half of the run.

I caught up with a few other TRIgirls at the finish, including TRIgirl BL and her hubby - who struggled to race fighting horrible colds. TRIgirl MW and I compared notes on the last few miles - and we ran into TRIgirl DJM - who crossed the finish line looking very strong.

For the rest of the day, I tracked friends, fellow Guppies, TRIgirls and coworkers who were racing the marathon - especially excited for the first timers.

And on Sunday, I woke up to lovely, cool fall weather. (Grumble, grumble)

Congrats to all who race this weekend!

Ugh

There is more to the story, but since the ending is unknown at the moment, please stay tuned...

The Best Flip Turn Drill Ever

Monday Guppies...

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

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

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

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

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

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

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

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

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

Feeling a Little Giddy

The first updates are coming in from the 2008 IMFL TRIgirls and it is so exciting.

They are looking strong, relaxed, confident and READY!

Saturday is going to be an amazing day!

Wishes

There are several TRIgirl posts out there already.

This is just another one to send a little more...
Support
Encouragement
Joy
Thrill
Pride
Happiness
Understanding
Hope
Love...

To all you IMFLers this year.

You are more:
Ready than you think.
Prepared than you know.
Stronger than you realize.

Enjoy every moment - and relish the experience.

And know there will be many cheering you on from central Virginia!

Another Example

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

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

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

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

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

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

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

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

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

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

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

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

MightyMan - Finally (In More Ways Than One) The Conclusion

I tried to convince myself that the skies didn't look too dark - maybe the rain was just a passing shower.

But with every minute into the bike, the rain seemed to came down harder. Occasionally it would ease up for a few minutes - but then the pelting needles would return once again.

I couldn't help but think about Lake Placid this year - and watching all the racers brave downpours for 10, 12, 16, 17 hours.

I will say rain on the bike keeps you moving. Pretty scenery is much less distracting. The hills seem less intimidating. You just want to be done.

Heading out on the first loop, I noticed many racers dealing with flat tires.

Close to an hour in the race, I checked my watch - I was averaging over 18 miles per hour and felt pretty darn good. The worst hills of the first loop were over. I could push it a little harder on some of the flatter upcoming sections.

And a few moments later, I noticed a kaplunk (remember that game?) feeling and sound. I tried to convince myself it was the little tar strips on the shoulder of the road, but as I watched more closely, I knew something else was up.

It couldn't be...

I pulled over, got off the bike and tentatively touched my front tire. Solid. Then the back tire. My finger easily squished into TRIgirl BL's beautiful Zipp tire.

I had a flat.

No spare.

And no idea how to change a tubular even if I'd been carrying one.

I just stared at the tire for a few minutes, thinking to myself..."You are so screwed."

"Think," I said to myself. Then I remembered seeing a guy early on in the race holding up his wheel, signaling the SAG vehicle to help him.

"Yes! There is a SAG wagon somewhere out there."

I looked around and noticed a couple pulled over on the other side of the rode. I walked over and saw a Corvette parked nearby. Could that be the SAG?

Turned out the Corvette guy was a volunteer - but not SAG (of course, a two seater sports car would not make the best SAG). He was checking to see if the couple needed help. Fortunately, they were doing well with changing the tube - so Corvette guy said he would head out to find the SAG vehicle for me.

While a two seater sports car may not make a great SAG vehicle - it should be able to find one quickly, right?

The couple finished changing their flat and were off to finish their race. I crossed over to where I originally got the flat and waited.

And waited. And waited some more. I watched many, many people pass me. Every once in awhile someone would call out "Are you OK?" Part of me was tempted to ask for help - but I knew that was against the rules - and I wouldn't want to ruin another person's race. "I am fine, thanks," I called back.

15, 20, 25 minutes went by. And yep, it was still raining. I noticed my legs shivering. When my teeth began chattering after 35 minutes, I figured I better start walking. While there were about 9 miles left on the bike course's first loop, I was probably within 3-4 miles of transition. I hobbled along in my bike shoes for awhile, worrying about my family who were probably wondering where I was - the cheering point we discussed was another few miles away. Finally, a truck pulled over in front of me. SAG had finally arrived.

He didn't have a tubular tire either, but did have a few extra wheels. With my bike having a 9 speed cartridge on the back, my options were limited to one wheel. The tire was thick - and was from an old, beat-up looking bike. It even had reflectors, like a kid's bike wheels. But it fit - and the SAG dude switched it out quickly.

After losing a total of close to 46 minutes, I was able to resume riding. Not much earlier, I had been preparing to walk into transition and turn in my chip. I didn't have to DNF anymore, but didn't really love the thought of continuing the race, so far behind where I could have been.

Then I thought about the months of training I'd put in.

And I thought about my family just a few miles away who would be the best cheerleaders no matter how well or poorly my race was going.

If another flat was in my future, I'd have no choice but to quit, but I decided I had to try and finish the race.

Surprisingly the new wheel didn't seem too bad. The SAG dude had done a good job putting it on as my gears were shifting smoothly. A few miles later, I saw my family - my brother flashing his TRIgirl Support Crew shirt - and their big cheers made me feel so much better.

The rest of the bike went by more quickly than I thought it would. The spare held out - and though my mph went down a little, I was passing a bunch of people. My family positioned themselves on the crest of one of the toughest hills (in both directions of an out and back of the second loop). I was very, very grateful to have them out there. Overall bike split was 3:56:15. If someone could just put an asterisk next to it's posting with a big "Due to stupid not being able to fix her own flat tire," I'd feel a little better. My actual riding time was around 3:10.

It was still raining pretty heavily heading into T2. I took off my arm warmers and quickly put on my sneakers, fuel belt and race number. I also removed my watch - it been beeping annoyingly practically since the flat (something about not having memory to store the mile laps). Exiting transition, I saw my family again, including a sign they made with my name - and a picture of TRIgirl wine that would be waiting for me at the end of the race.

I hadn't seen the run course yet - and knew tar hill, murder hill and the pits were waiting for me.

The first part of each loop was around Fort Pond - the swim course from way earlier in the day. It was mostly flat for the first 2.5 miles. Then came the shoot off - right into a long steep climb. Followed by a short downhill - and then an even longer climb. And then a bunch of rollers into the pits. Coming out of the pits - I saw the camera man - and I wondered why they would put the camera man somewhere you could so easily look miserable. I tried to put on the happiest face I could muster while climbing the hill - and gradually worked my way back to Fort Pond for loop two.

My Dad was waiting at the first section of the second loop around Fort Pond - he cheered me on and said everyone would meet me at the finish. Seeing him before the second hill adventure began gave me a boost. Overall I plugged along, albiet at a very slow jog pace, more than I expected on the hills. Though I have to confess that I occasionally would conveniently schedule a nutrition break on the worst parts of the climbs.

I felt pretty good on the run - and a couple of volunteers commented on how strong I looked.

And I had to chuckle to myself - yeah - that is a benefit of a 46 minute break.

The second loop seemed to go by quickly. The rain turned to drizzle - with the sun coming out for the last few miles. The finish was in sight. The volunteers, like at full IM races, put up the race finish tape for each person who crossed.

There was my family - cheering and holding up the wine sign. (I swear that sign got me through some tough moments.)

My family rocks. They moved from one race point to the next through some lousy weather and for longer than expected. Total super sherpas! (And more than the sign, my family is what truly got me to the finish line.)

I found out later that my run time was 2:25 on the dot. My best run time for a half IM - and on the most challenging course I'd ever attempted. Official race time was 7:10:23. Deducting the flat tire time - I think I would have been within seconds of my White Lake time. Kind of funny.

But, the 7:10 time is the one I have to own-up to - part of triathlon is dealing with the conditions - and knowing how to take care of your equipment.

And for this race, I realized, once again, how lucky I am to have such a supportive family.

And to be thankful for an old fashioned wheel sporting a reflector.