kathy's blog

Marathon hangover

2012-01-15T17:01:00.003-05:00

That's us "elites" just before race start...I'm hiding :)

I read someone say, I think it was Frank Shorter, once you forget about your last marathon, you're ready to race. Well, thinking we were "ready to race", we toed the line at the inaugural Polk County Komen Race for the Cure 10K on Saturday morning. Many thanks to Susan Daniels for thinking of me to attend! A great cause and a surprising number of runners for an inaugural event! Well done, just wished we had done something, anything, to prepare for it. For this year, they had an Elite start. Always up for a challenge, I sheepishly agreed to race elite. I forgot that I really haven't "trained" for about the past 6 weeks when you count marathon taper, marathon, marathon recovery. A long time, lots of cobwebs. And add on to that, I managed to somehow injure my foot on a shake out run the night before. I wasn't in a good place heading out to Lakeland. The Dane had been nursing a niggle in his achilles also so we were a real pair! We took it like true warriors and showed up. We are nothing to the true warriors and survivors of breast cancer that were reminders all morning long, so our issues seemed very small indeed! Warmed up and the foot was not happy but I had set a threshold for what I would tolerate and would pull out if I hit that point. The elite start ended up being somewhat of a who's who of local runners so my anxiety level went up! Not being sure whether I would even be able to race, I made light of the situation with the gals at the start. It was a small field and chilly (about 41*) and breezy so, if you got exposed, you ended up in no man's land! Gun goes off and I ended up in no man's land pretty quick! Reminding myself of the possible paycheck at the end ($100 for third), I had to fight like Hell to bridge back and pass the third place gal, Laure. Dropped a 6:15 fourth mile and got back up to the Dane and that damn near killed me! So, again, it was the Dane then me (he had to sprint to get me) but I managed to finish in 3rd. It was hard to do this off of no speed work or real training in the past six weeks but we are super motivated to move on! Time wasn't great but I didn't even know if I would be able to race. The foot is feeling better, it's a marathon sequelae sort of thing so will be watched closely. This will be a run focus year heading towards Boston Marathon 2013 and I'm super excited! Especially after watching the incredible performances in the Oly Trials Marathon yesterday after our rough race. Still doing some multisport but focus is on running for me in 2012. I can't wait!

Cheers

Marathon recovery

2012-01-08T16:37:00.002-05:00

Early on in Jax Marathon, still together!

Well, marathon recovery pretty much sucks! We were pretty much incapacitated for a couple weeks. Then, we begin to forget how terribly painful the race was and, as per my usual, I want to start training again. I want to correct my weaknesses. I want to get faster. I want to get stronger. But, just like the marathon, I have to be patient and wait to start building. I am going back to being a triathlete for now although getting back on the bike and back in the pool (in the winter) is not proving easy. That's part of what I love about running. It's pure. It's simple. It doesn't require a great deal of time. I can do it alone. Let's face it, I'm a runner who has been competing as a triathlete for the past couple decades. I have loved and still love triathlon. I have accomplished more in triathlon than I thought I ever would. I want to explore how well I can compete running this time around. It's a bit late, turning 45 this year but I feel the passion and that's important to me. I'm not talking about qualifying for Olympic Trials or anything but competing at the pointy end of my AG in big races. Staying healthy is the name of the game and the key at this stage. Hopefully, I can have it all!

Cheers.

Jacksonville Marathon rant

2011-12-19T17:39:00.003-05:00

To begin with, if you want to run a marathon, especially a first marathon, this one is ideal. I've been racing for most of my life and have seen a lot of shows. This is top shelf. Sort of small but really well run and enjoyable on all levels.....well, until about mile 18 but that's my story.

So, I did put my "if everything goes well" goal out there in my last report. It was 3:10 which I felt I had to have a great day for. I was healthy going in which is quite a feat for this old gal with all the injuries I've had just the past few years (just torn hammy, calf and broken ribs in 24 months). The morning dawned quite cool, for us, and breezy. Wind was evident and we were aware it was going to be in our face on the return trip (out and back course). I didn't commit enough to my early pacing (I was warned this would be my downfall. Hate when people who know me are so right!). I felt like I needed to make good tracks early on in the tailwind to make up for the headwind we were sure to face coming back. I felt great. It felt easy. Got through the 1/2 marathon in like 1:31:xx. Ok, I thought. I was catching people pretty steadily. I started being pretty aware of my quads and calves around mile 15-17. My wonderful college roomie and family were at mile 16 cheering loudly and I was re-inspired. That lasted awhile mentally, less so physically. My legs were not holding up to the distance at all. I really started to crack around 17-18. Tried to pick it up between 19-20 as people (gals) started catching and passing me (was 5th female overall for a while, ended up 9th). Eventually, everyone began passing me. This was extremely humbling. I had to walk just to prevent falling in a heap on the road several times the last 5K. I stumbled onto the track for a 3:13 finish. Got passed in the last 1/2 mile for Masters title, that stings when there is no response from the legs. Won the age group as did the Dane so we were super happy with that. He had a super race in 3:09 - didn't collapse quite like me!

The early pacing mistake was not ego. It was fitness. I've studied the Garmin file, contained for your entertainment (no posers here) and I think if I would've held back a bit earlier, I would not have had to walk later. I guess. My first marathon, I have a lot of questions and lessons. I will say this was harder than any of the six Ironman's I have completed. A way different being, racing a marathon. I respect this distance on a different level now. We will plan to register for Boston 2013 and I will plan my training differently for Boston. Jacksonville Marathon was conceptualized sitting on the beach with the Dane and Linda M while I was injured during the summer (torn calf). Linda ignited something within me to do this distance because, I am a runner after all (?posing as a triathlete?;)). She inspired me to want to experience Boston. So, onto Boston we will go, 2013. We are very glad that we don't have to do this again until 4/13. Totally crippled!

The good: (in no order)

-I can run and train for a marathon and not get injured (few close calls!)

-The more I look at my Garmin file, the tougher I knew I was - should've walked in the last couple miles, ouch!

-Stayed healthy through the training (most miles run post-college)

-Hey, I won my AG in my first marathon!

-Got to spend quality time with my all time BFF from college and her killer 2-year old twins/family

-I was tough, see above

The bad (lessons learned): (also, in no order)

-Eager early kills!

-Missed a couple aid stations early, likely not a factor but one never knows

-Maybe peek at the heart rate now and then to see how HIGH it was

-Need to build high-end aerobic engine more

-The household marathon trophy goes to the Dane......until 4/13 :)

-I cannot walk today and may, in fact, tear the towel rack off the wall in front of the toilet...think amongst yourselves

-Walking is NEVER acceptable when race number is attached to one's attire

The ugly:

See bad, above

The offy is in full effect. Bring on the holidays........and getting back on the bike and back in the pool. But, I digress.

Cheers!

Marathon week

2011-12-11T16:34:00.001-05:00

I've never uttered those words in my life.....weird! I'm excited......and scared! It's gonna hurt, I know it. I'm good at hurting. We'll see. Goal is BQ (Boston qualifier, Mother). I think on a perfect day I can go 3:10. Gives me a LOT of wiggle room for BQ. My first open (non-Ironman) marathon should be interesting! I'll let you know!

Cheers.

Turkey Trot and Autumn Fest fun!

2011-12-04T18:02:00.004-05:00

Oh boy, did I have a couple of races I didn't train for! And they hurt a ton. I got my hurt box well prepped for Jax Marathon in two weeks and glad for it. Great

2011-12-04T18:02:00.003-05:00

Turkey Trot 10K pain

Autumn Fest 5K pain...(2 days after the above pain)

Oh boy, did I have a couple of races I didn't train for! And they hurt a ton. Won Masters for Turkey Trot which was big goal (and 4th overall with winner being Oly Trials Marathon qualifier). I got my hurt box well prepped for Jax Marathon in two weeks and glad for it. I am healthy and ready to hurt for 26.2 which I am expecting. Don't want to jinx anything so no race plan or pacing gonna be seen here but let's just say I plan for 20 miles of patient and 10k of PAIN! Wish me the best, I'll need it!! Burgers and beers afterwards, for sure!

Cheers.

Thankful

2011-11-27T07:36:00.002-05:00

Thanksgiving week is always a big week for runners around these parts. When in the midst of marathon training with tired legs and all, it's even bigger. We have the Turkey Trot on Thanksgiving morning then the now 3rd annual Autumn Fest 5K on Saturday evening. Turkey Trot is likely one of the biggest running races around and brings in really good runners. I was defending Masters winner for the 10K and really wanted to have a good race. In the middle of marathon training, one never knows which legs are going to show up. But, I knew I was in pretty good shape and wanted to have a good, hard effort to push the fitness just a little more if nothing else. The morning was warm and sunny but fairly windy as well, not unusual for this time of year. Turkey Trot is always fun because we get to see friends that we may not have seen for a while. Yada, yada, I go out way to fast which seems to be my MO lately (better fix that before Jax Marathon) then settle in to a pace which I feel I can handle. My goal was to try and get into a pack for the return trip North to have some wind blockers, this did not happen. I was sitting in 4th overall through the 5K (ended up it was 3rd because one of the top females failed to finish) but got passed shortly thereafter by a young gal I didn't recognize (out of towner). I tried to push on with her and have her drag me up to the Dane who was running just up the road from me, but I was paying for my early pacing woes! Ended up pushing through the long headwind section all by my lonesome which killed my pace. Still, finished up 4th overall and won Masters again which I was really happy about! Broke 40 minutes as well which was icing and a good indicator of my current fitness level. Ended up not being very sore so had a good vibe about Autumn Fest on Saturday. I got up Saturday morning and ran 4 miles easy just to shake out the old body (and add more mileage). We started warming up for the 5K and boy was I dead-legged! I knew was going to suffer in this race. Darkness descended upon Safety Harbor which meant it was go time! Got out pretty fast (again, a bit too fast) but it's only a 5K and I only had to suffer for a little while. I was second here overall (females) last year so I was really eager to get the win. Got through just shy of 2 miles and was sitting right behind the Dane and a younger gal passed me. Oh crap, now I have to race for it. I tried to relax and not let her get too far in front, just hung on. I knew the course and knew we were going to have a pretty stiff headwind the last 3/4 mile. We got around the last turn around, young gal - me - Dane, in that order. Anders went right to the front and surged. I waited, sat right on young gal, let her break the wind then decided, if I'm going to win this, I'm going to have to take a risk and go. Off I went and, lukily, she didn't go with me. I bridged back up to Anders and tried to stay with him. In the end, he had a better kick! Got just under 19 minutes which I was ecstatic about since I cannot recall the last time I broke 19 for a 5K! On dead legs no less. So, it was a good weekend of racing and we have on more week to push the mileage then start peak phase for Jax. I'm thankful that my body has held up as well as it has and that there's still some fight in this old gal! Cheers!

5 weeks to go

2011-11-13T15:13:00.002-05:00

Well, things are still moving in the right direction which is good. Had a bit of a scare a couple of weeks ago with a majorly sore calf (not the same calf I hurt this summer). Did it wearing a new pair of shoes, yada yada, it hurt for a couple of weeks and I didn't get nearly the mileage planned. But, back on track now and haven't missed the long runs which is important. We had planned to race a 1/2 marathon last weekend but due to the calf issues, we didn't. The Dane is nursing his own niggles as well so wasn't too upset about not racing. Did our second 20-miler today and other than what I like to call the "rotating bucket of pain", no major issues. I hope to get some speed work in this week as I had to miss the speed session last week. Hoping to hold it together and get to the start healthy. We have upcoming, Turkey Trot 10K and Autumn Fest 5K to blow out the cobwebs and I'm looking very forward to racing - I haven't raced since the end of June! The Dane said something so true today about marathon training, 'simple but not easy'. I cannot even underestimate how true that is! We certainly picked the right time of year to train for a marathon as the weather has been really nice. I had a trial on an Alter-G treadmill this week which was really interesting/cool. I don't think I'm going to try and tie it into this marathon push but I can see the possibilities of this great training tool down the road! We'll keep pushing the envelope of health and injury to race fast in 5 weeks!

Cheers

Keeping it together

2011-10-16T16:30:00.002-04:00

Yup, still going. 9 weeks to go and still holding up. I have finally hit a 50+ mile run week which I haven't done since I was 22, if memory serves me. I suspect people think I run a lot of miles.....I don't! During most of the past 20 years of mostly doing triathlons, a 20-30 mile run week was solid for me! I have, luckily, been able to get by on this sort of mileage. During big run focus week for the seven Ironmans I've started, 40 miles was a big run week. But, when you add in all the cycling and swimming, that was about all I could handle! Also, now being a Masters athlete makes the game change as well. Training to race a marathon is not easy. It's fun and challenging but not easy. I have never done this. Training to survive a marathon in an Ironman is a completely different beast! It's much less fun and downright torture at times! I am actually liking this! I have niggles that pop up here and there but I have been running for so long that I usually know what the cause is and how to nip it in the bud. So far! One skill I've honed racing Ironmans is mental toughness. I think I will need all of that for the marathon. Since the run comes last in an Ironman and you have had to deal with so many challenges physically and mentally before the run, it is a real mind fuck out there! I'm not the most talented runner but I know I am very mentally tough. I think this will be very helpful to me in December. We'll see. The goal is to toe the line healthy which is a sure challenge in itself. The next goal is to get a Boston qualifier with a 20 minute buffer for first day registration. So far, so good.

Cheers

11 weeks to go

2011-10-02T16:37:00.001-04:00

Decided to run a marathon (my first non-Ironman marathon) during the last injury and, so far, it's been really enjoyable. I have, in about four weeks time, gotten back to a really good aerobic run base. I have had to escalate the long run rather quickly so that I can later do more specific work within the long run. The goal is to not only get Boston qualifier but to do so with 20+ minutes to spare for early registration rights. I have been within minutes of doing the goal time in an Ironman marathon (Hawaii, no less) so don't think it'll be impossible by any stretch. I just want to stay healthy and run as well as possible on 12/18. I'm thinking now I have enough time to get in some good mileage. Got over 40 miles this week and won't generally go much over 50 per week as my injury risk is too high going over. For me, quality miles makes all the difference so that is what I'm committing to. How it turns out, we'll see. Good thing is I'm healthy and getting fit. Still swimming and lifting weights but haven't cycled in a few weeks. Unfortunately, I am signed up for a sprint triathlon in three weeks and hope I don't totally forget HOW to ride a bike! It's just for fun but will be seriously painful, I'm sure. So, all good and loving running in the fall weather (yes, sometimes we get fall weather in FL)! Will sit back and watch the drama roll out in Kona next Saturday and, no doubt, gain even more motivation! That's good because long run goes to 15-16 miles next weekend!
Cheers.

Runnin'

2011-09-25T16:01:00.000-04:00

So, the calf has seemed to heal and marathon base training is in full swing. I'm actually cramming in my base training hoping that the fitness I had going into the last injury break will count for something! Twelve weeks now to the marathon which seems a bit short to me but is probably appropriate considering my overtraining tendencies! This week, I had lofty goals (for one who just started jogging four weeks ago). Six runs in six days ending with "long" run on Sunday. Got through it and feel, surprisingly, good. The thing that sings to me about the marathon is that I love the long run and I love a challenge. Once I get into a good rhythm, I can sit there forever. I hope I can sit there at the right pace on 12/18!! We'll see. Looking up though!
Cheers

Progress...

2011-09-05T16:52:00.000-04:00

Yada, yada, yada. Another injury when I was really winding into some decent fitness and six weeks later, I'm back running now. It has been very frustrating, as all injuries are. We had to let go of our big goals at Hy-Vee which was yesterday and that was also frustrating. I seem to be able to get through the early season multisport races fine and then crack during the summer. Oh well, I'll figure it out one day. The good thing is, I've run all week now with no problems except lost fitness, of course. So, things are looking up and goals have changed.......drastically. New goal now, after tri season ends in November locally, run a marathon. I've not done an open marathon ever, just several Ironman marathons which are true torture. Big goal is Boston. Plan now is to get prepped for Jacksonville marathon in December and go from there. The best thing is that nothing hurts and I'm feeling motivated. Stay tuned.
Cheers

Top Gun non-race report

2011-07-31T16:31:00.004-04:00

Note the speedo....old school racing this year for the boys!

Sonny and Pops pre-race

Insert my voice..."go honey!!!!!" Anders killing it!

The Dane getting it done. Note the pelvic tilt, we have work to do!

So, Top Gun was to be my next race but I managed to get injured in the week leading up to it which was very depressing for me. Plus, I love, love, love Top Gun Tri because the best race director/sponsor ever is at the helm, but, I digress. My fitness was coming along quite nicely after the hard training break after Florida 70.3. Actually, I think my aerobic run fitness is better than I've ever had it - super low heart rates even in the heat. I likely overdid it in the preceeding week with the running. We ran the Pier 60 5K on 7/22 and I felt absolutely horrible and ran super slow (but ended up as second overall female); I knew I needed to start doing some more specific run training as opposed to 'just running' which was all I had been doing. So, tempo run, long run, speed work ensued. Unfortunately, I did too much all at once, I guess. We did an easy day the day before (the injury) so hoped we were recovered from the Dane's Sunday workout of long-ish (for us, no ironman stuff here for now) bike then 8 x 800M (Oly 10K run pace) run repeats. Went out to Fort Desoto to conquer a solid time trial bike workout and run/swim. Did the bike workout (main set 2 x 20min) but felt tired. Onto the run and after 5 minutes of slow running, felt like someone shot me in the back of the right calf. Damn. Worst fear, torn muscle. Best case, strained muscle. (I've actually had this happen before about 11 years ago (Gulf Coast tri...dnf)). Damn. I did not have any signal of any problem and would have stopped if I did. I am in the 'zero tolerance to injury' portion of my athletic career. So, I have really laid low since this incident and the leg is feeling much better. No tear, for sure. I am hoping I'll be running (jogging) again this week but will take it day by day. Just have to be smarter about planning the weeks. We are our own coaches so, when motivation is high, we go with it! Not necessarily the ideal/emotion-free scenario but it's what we have. When I say we, I mean the Dane and me. The Dane won his AG at Top Gun and damn near (at 51) won Masters. I'm super proud of him! Onto the next set of races. Love Florida, there are plenty of races!! Suncoast tri for sure with the best RD and sponsor, Outspokin of course! I'll be back....
Cheers

Morton Plant Sprint Tri report

2011-06-26T16:35:00.003-04:00

Ok, for the record, I'm over the inclimate weather for races! I'm the gal who, if it's raining, I don't ride outdoors (unless I get caught out in it). I went into Florida 70.3 on May 15th 100% healthy and came out of it banged up and totally psyched out by the early morning bad weather. I managed to reinjure the bad hammy a bit so had to lay low for several weeks to get over this. I swam mostly, ran a little bit and bike very little going into today's race. I knew it was going to be torture and a great workout for sure! We planned this mini summer break to recover from a ton of early year racing but I took it to the extreme! Anyhow, figured I was about 90% healthy now so decided to give it a go in my unprepared state! The forecast was typical for Florida's west coast, 50% chance of rain...........which usually comes later in the day. Got up early and it was dry but the radar was not as optimistic. Rode the bikes the 10K to the race (one of the WONDERFUL bonuses of this race) for a little extra warm up (or training, I thought!) which was dry but lot's of lightning in the sky! Racked the bikes, got transition set up and waited......in multiple downpours! We were shepherded out to the beach in the rain and lightning and waited. And waited. The race officials were totally top shelf here in keeping us totally updated on conditions and ultimately had to decide the bike course wasn't safe enough to ride. It was totally the right call on the day. The race became a swim/run competition and I, not so secretly, was very happy! I felt good about my recent swim training so it became a bigger weapon for me. We finally got going, the gun went off and I went out very hard. Too hard! Got around the first turn buoy and dropped the hammer and got into the lead of my wave (women 40 and over and athenas). I decided even if I was coming off a break and jumping in this race that I was going to go full gas! Out of the warm Gulf, onto the longish run to T1 and getting to put on run shoes was fun! I did have to dump the rain water out of them but this is part of the adventure of the day! I had an uneventful run, just tried to press the pace as much as I could. I was just catching some of the athletes from the previous wave and encouraging them in the ongoing downpour! First part of the run was in the sand and the latter part on pavement so not a fast course. Ended up winning Masters which I was very happy about! The Dane won his age group as well so good result all around. Our friend Linda, who rode to the race with us, won her age group....again. Val represented in the Athena group without her strength, the bike, so great result for her! All around, fun time. I am very happy that we got to race despite the horrid conditions, lots of credit to the superb race directors!! Thanks! Our next triathlon is likely going to be Top Gun Sprint tri which is a super fun race and great prep for Hy-Vee in Sept. Hoping for better weather in the late season races! I will, for sure, be in better shape!
KAMAU

Oldsmar Taphouse 5K "report"

2011-06-12T16:18:00.004-04:00

Das Boot....aka Fruits of our labor (empty)!

This is a fun beer run, plain and simple. Friday night run after a full work day/week and full swim 5AM in the morning so there are no goals here. Finish the race and have a few beers with friends. Sounds fun to me! I, personally, had zero goals. In fact, I couldn't even run the week prior due to tweeking my stupid hammy at Florida 70.3. I have been able to jog a bit but nothing with any stride or pace, hurt too much. This is our month "off" technically before we start to train for HyVee so it's important to be healthy and it's ok to lose some fitness, which I have certainly done! I started in the middle of the masses which is a different feel, a bit crowded for sure! I didn't want to start fast as this seems to be what nags my hammy the most. So, jog across the start line and weave through the masses and the leg held up well. I was able to hold pace the entire run and ended up 7th which was a huge surprise as I had only hoped to get top 50! Top 50 men and women in this race get a giant boot from which you consume the beer reward, best swag for sure! Got my boot, ran much better than I expected and the hammy held up well which is good. The Dane snuck under 20 minutes and got a boot as well! It gets harder and harder every year to go top 50 here as the field grows and gets faster! If you haven't done this race, definitely put it on your calendar for next year! The next race in our "off" month will be Morton Plant sprint tri at the end of June. I did the first edition of this race in '06 but haven't been back for various reasons and am looking forward to racing in our backyard again! I won't be in great form but it will certainly be a great workout and a super fun challenge! So, until then just looking to getting/stay healthy to train for HyVee 5150 US Champs in Sept (my new Kona, as I call it!). Cheers!

Still alive

2011-06-05T17:17:00.002-04:00

Yup, still here, just on a mid-year training/racing break which was planned after Florida 70.3. Didn't expect it but I my old body got a bit torn up from that race. I went in to it 100% healthy and came out of it with an issue with my left leg too close to my hamstring. I have done my own evaluation and don't think it is my hammy but it's too close for comfort. I did do some slow running two weeks out from the race and it wasn't bad but last week it really kicked up so stopped and now just swimming and riding (which, let's face it, is what I need to be doing anyway). So, I don't think it's major but I'm mindful and doing home PT stuff. Otherwise, swimming is good and just really started back on the bike which is never easy for me! We went mountain bike riding for the first time yesterday in Flatwoods and that was a complete blast! I, thanks to Val at Outspokin, got my hands/legs on a sweet Giant XTC 29'r and it's like riding a bulldozer! Sand, what sand! There is actually method to the madness here. We are considering an Xterra race in July in Jacksonville so guess we should see if we can even ride the damn bike first! Just want to do something different and that would definitely be different! I don't ride so well but it is a lot of fun. To be continued. I have some video from our ride that I'm trying to edit for viewing, stay tuned.
Cheers.

Florida 70.3 RR

2011-05-17T17:53:00.004-04:00

Little cabin in the woods

Awards

Some of W40-44 podium

The hardware for Queen Linda and me

I love this race. Well, it's really a love-hate relationship. I've done all but two editions of this race and they are fairly consistent. I manage to end up with the same time nearly every year, just the swim/bike/run splits change. This year, the goal was to have a solid outing. I felt I would run well, based on recent performances. I knew I wouldn't swim fast because I never do in this slow, warm lake. The bike, well, that's always a question mark for me. I felt my bike training had gone well all spring but it hasn't panned out in any races as of yet. I'm like goldilocks on a bike, don't want it wet, stormy or windy, just hot, still and sultry. Didn't get my wish. We racked the bikes Saturday afternoon after a solid thunderstorm blew through - a sure sign of the next day! AM thunderstorms are a rarity in FL so I wasn't concerned that this would return in the morning and tried not to stress over things I cannot control, like the weather. Got up early Sunday as per the usual routine and saw the radar......another bad track of storms to blow through! I was done, mentally. Done. I swore after riding in the rain at Augusta 70.3 the previous September that I'm not doing another slow, sedentary slog through the rain! I hate riding in the rain and avoid it at all cost unless caught out in it unexpectedly. After breaking my ribs last June, I'm really weary of going through any sort of thing that may land me in the same disarray! Enough of the weather report part and on to the rest. The Dane, in his perpetual optimism, is the only reason I didn't pack up my shit and leave. I didn't eat anything because my stomach was in knots, not part of my plan. We had to finish our transition prep with lightening, thunder and rain. I was mentally done. Amazing how one can come in so charged and end up so drained.....that was me. Amazingly, the sky cleared and, after only a 20 minute delay, the pro wave was off and racing, which meant 16 minutes later, so would I. Great, try and warm up and wrap the head around the race again. On to the beach and into the water we go. I had a good start and was engaged for a while but after swimming around and through the prior wave of swimmers I was just ready to be out of the water. I didn't wear a watch this time because I always get pissed about my slow swim times here. Onto the bike and the wet. The bike course was quite wet for quite awhile and in true Florida fashion, with morning storms come wind! Not my strong suit! So, the bike course is ideal for me, lots of open roadways and not a lot of hills until you factor in the wind! I am not good in strong winds! At about 100 pounds, I do not produce enough power to feel comfortable enough to power through cheeky crosswinds. I did what I could and finally got into a rhythm and pissed enough about 45 miles into the bike that I got going a bit. I channeled my inner Queen K and just tried to salvage my horrid spectacle of a bike split (my slowest at this race). Into T2 and off onto the run I had some weird hamstring twinges but tried to ignore this and go. I knew then and there, my only chance to make the podium was to run. A new thing I did this year was to wear my Garmin on the run. The Truth meter, we call it....it never lies! Some races you go through the marked mile splits wondering if they are accurate. With the Truth meter, a runner like me never has to wonder. It sync'd up nicely prior to hitting the timing mat out of T2 and off I went. And I went. I went as fast as my legs would take me. I knew a good chunk of the three loops was on uneven grass so I tried to make time up on the paved sections. We had more pavement this year than what I remember so that helped for sure. I picked off several gals in my AG and encouraged them along the way, hoping I wouldn't totally bonk and see them again! I ran like I didn't spend the past 3+ hours being totally out of my element and stressed to the max! Truth be told, I soft pedaled the bike which I saw once I saw my SRM numbers but I had faith in some part of my day, the run. I didn't give up, I gave all I had on the run. It got quite difficult on the third loop with all the other participants on course running around, between and through them (sorry guys). I ran with all I had, I didn't give up. I had hoped for a better finishing position in the end but I knew with the slow swim and bike I had, it wasn't likely to finish on the top step. So be it, I finished third in the AG and bravo to these super competitive women who braved the conditions a lot better than I! It was also my birthday which was a special feeling. I kept saying to myself on the run, what a crazy way to spend one's 44th birthday but, honestly, I wound't have it any other way! The Dane had a great day until he cramped later on the run. I ran past him and offered help but he was pretty despondent at that time. He still ended up in 8th which isn't bad, I think. Linda M, what can I say. She is the Queen and despite needing three liters of fluid in medical after the race, still won her AG by 35 minutes (which, of course, she is not happy with :). I had a very special birthday and one that I will always remember fondly, for the most part! I learned a lot about myself which is a gift! I also had a run PR for half IM run, never bad at 44! Thanks to all my family and FB friends for the well wishes, it really does mean a lot to me! The next race.....well...if I can go, may be this weekend! Stay tuned!
Cheers!

St Anthony's Tri report

2011-05-04T19:37:00.004-04:00

Oh, the suffering!!

The Dane looks like he's won!

With Linda M, perennial St A's winner!

Happy moments at awards!! Yay!

(thanks to Laura Glover for the action photos!)
Seems it's taking me forever to get to this one, must be a reason. I raced in the Elite Amateur wave because it always leaves really early and the road (bike) isn't crowded which is usually nice. I did qualify ligit for it as well, so not a stretch. I didn't expect to light the world on fire in the overall in this division the young and fast typically dominate here! This year it was not as big a field so felt I might, on paper, be able to get a better result than in past years. That didn't happen. I had super tired legs in the days leading in and my workouts leading in were indicative of this but, as usual, I tried to ignore that. The wind really kicked up in the couple days leading up to the race, which, at this time of year, isn't that unusual. It does, unfortunately, make the water on the original swim course terribly rough. The decision was made to move and cut the swim course. Not ideal for me as, although I'm not a great swimmer, I can usually distance myself from some others in the overall course of the event. I, somehow, never really got into any sort of aggressive race mode. Not sure why but feel I must have still been quite tired. Who knows but it was the beginning of the end of my race. I also decided, stupidly, that since the swim was cut to 1000meters, I wouldn't bother with a skin suit (swim was not wetsuit legal). My swim suit is just that, a plain, lycra suit with no technical fibers or other hydro-dynamic magic. I was one of few without a swim skin, hmmmm, must be a reason. Anyway, got out of the still rough swim and was all alone, not good. The barefoot, concrete path run to T1 was fairly long which I didn't mind. Onto the bike and it took several miles until I felt safe in the aero bars with the wind whipping off the water! Once I got comfy, I did catch a couple gals and then another. Then, I was all by my lonesome for miles and miles. At times, wondered if I was still on the bike course or just riding aimlessly around St Pete! Really easy to flake out in that situation especially when the legs are disagreeing with the pain! This is the result of a bad swim - the pack has left! Still tried to push and had a little company over the last 3-4 miles so got motivated again. Off the bike, on the run, got into my goal pace right away. That lasted about a mile! Just didn't have the legs to continue the pace I wanted. In survival mode, just tried to keep pushing and not lose too much time. I did pass a few gals on the run but was so far out of it, I was just trying to stay positive. I did push as hard as my legs would allow! I think some of the cold I had previously settled into my lungs a bit and found breathing a bit tough during the run but no excuses here! Overall, good workout and I definitely need to be sure to recover for Florida 70.3 on 5/15! The Dane did win his age group which he has been chasing for years so all was not lost on the day! We had a blast during the weekend! Great to catch up with so many people! Onward.
Cheers

Racing coming fast and furious!

2011-04-17T17:07:00.003-04:00

New look for old race bike (Di2)

Cockpit of Di2

What the wind sees of Di2

Into the heat of the early tri season now and happy to be back at it for sure! We ran a local 5K race a couple of weeks ago which was super fun and for a really good cause! Benefitted the local park system and the people really showed up! They hoped for 100 people but ended up getting over 200! This race was run over pavement (very little), grass, crushed shell path, boardwalk and soft mulch. Just the way I like it for sure! Yada, yada, yada I won overall for the women in a super fast time (sub 19 min) for the terrain so really happy about that! We actually made this a "long" run day by running to the race, racing and running home which ended up being a 10 mile day. Good day for sure.
Next up on the calendar was Escape From Fort Desoto sprint tri. This race was yesterday. I love this race! It's traditionally the first tri of the season for the locals so good chance to see where everyone's fitness is with two weeks to go until the big show at St Anthony's (in two weeks). I haven't competed in this race since '08 so was super stoked to toe the line! The Dane and I both managed to get a cold leading into this so preparations, training and sleep were not ideal for sure! Neither was breathing! I had a secret goal of winning overall (before the cold) as I've never done at this race. We all race from age group waves so it's impossible to know how your race is stacking up against the other gals in other waves so the race becomes a bit of a personal time trial swim, bike, run. The swim (1/2 mile) was the roughest conditions I've ever done at this race. It didn't look bad from the beach but it was rocking and rolling out there! Wetsuit legal so wore it for sure! I felt I had an ok swim, didn't swim all out but tried to stay controlled in the conditions. There was a ton of traffic from prior waves, bodies bobbing everywhere like the Titanic aftermath! Felt I dealt with that fairly well and didn't clobber anyone directly. Out of the water with a long run up to T1 (and a gnarly lagoon to swim through) and onto the bike (10 miles). One of my real race mantras was to be aggressive on the bike and not to lose the race on the bike. I have been doing some really hard sessions on the Computrainer so wanted to see how that was going to pan out. There was a lot of traffic again to ride around/through but felt I managed that fairly well also. I got new Shimano Di2 shifting on my P3 and boy, is it sweet!! I cannot believe how sweet the shifting is so if you see me out and about or at St Anthony's expo (in the Outspokin booth), ask me about it for sure! Anyway, the bike ride was windy as it usually is at the Fort and I really pushed the whole way not worrying about the run. I only got passed by one guy so that was pretty good for me! Into T2 and off onto the run (3.4 miles) which is out on pavement and back on beach. Went out really hard knowing I was racing gals in other waves so just tried to push myself out there. Didn't race with a watch so no idea about pace just wanted to keep it at suffer pace! Felt good about my race overall and ended up in 2nd overall for the women, first Masters finisher. Can't complain but would like to race in same wave with some of the other (younger) gals but not sure my result would have changed if I had. I will get a chance to race the stupid fast non-pro gals at St Anthony's as I'm entered in the elite amateur wave. I will get killed but still hope for a fast time and will hang on as best I can! The Dane had a good day and won his AG. Good day and great workout for sure! We did a long run today to end the weekend of training so pretty stoked and looking forward to a good, hot St Anthony's then Florida 70.3 two weeks later. Hopefully, we'll get and stay healthy to finish out the first half of the season.
Cheers

Miami Int'l Tri 5150 race report

2011-03-21T19:01:00.007-04:00

Fun dinner with the crew (thanks L&L!)

March moon over Miami Beach, beautiful!

The Dane's new little friend!

Swordfighting the Blakester

Road trip!!

Our hotel room view of Miami, nice!

Very early in the season for a big time Olympic distance triathlon, but this one was within driving distance and potential qualifier for Hy-Vee US 5150 triathlon championship in September. My only goal was to get a qualifying spot for Hy-Vee. Not in the shape I need to be in to have bigger goals at this time of year for sure. Came off a really good running season in the winter and really just started working on the bike in February so not really setting my sights very high for this race. It was also the new 5150 series opener and wanted to be a part of what I thought would be a great event. In short, it was! The event did not disappoint! We didn't get to pre ride, run or swim the course so a lot of unknown. The mantra I always try to go back to to calm myself when I don't know what to expect is to just control the things I can and deal with the rest. Our wonderful hotel room in the host/race hotel looked down on the swim/transition (and the huge full moon) which was cool. Had an idea about the swim but no clue about currents as this was obviously a very busy channel and currents were crazy! Wetsuit legal, a gift at this time of year! Had my nice, new, ill-fitting (my fault, didn't change nose piece, duh), tinted Sable goggles but sun wasn't even up yet. Dark! Great swim start though (in water) once I spotted the first turn bouy and I was off and gone. Had some sighting issues because I had salt water in my left ill-fitting goggle and really was half blind! Had nobody else to draft off so had to just suck it up and deal with it. Current was pretty strong coming back in to the swim finish and I thought it took FOREVER! Didn't expect to be first out of the water for my wave (40+ age group females) but I'll take it! Off on the bike and found the wind was super gusty through the buildings as we rode through the high rises of downtown Miami! It was a lot of wind for me as I haven't been riding much in the past 4-5 months so I didn't feel comfy in the aero bars at all! So, rode most of the bike non-aero (and had to stop and fix a dropped chain) and my bike split showed it! Power numbers weren't bad so it was really an aero/aggressiveness issue - this can be worked on. The run course in my opinion was not a "fast" runners course due to a lot of turns and switchbacks. That said, I ran fast! I got off the bike second in my AG and knew the only way to win was to run for it. You know what they say, bike for show and run for dough! I did and it hurt. I managed to catch one of the pro women (Christine Jeffrey on her second, my first loop) and ran with her for nearly two miles (after seeing she splitted 37:17 for the 10K, I knew why I nearly crawled the last mile!). Caught the age group gal leading me at about mile 5 (can't really remember, I was really hurting) and held on for the AG win. It was extremely gratifying and unexpected to win the AG. The Dane was third which was a great result for him in a killer swim/bike combo and we both gathered our Hy-Vee slots. Very good race, venue and location. We had a blast in downtown Miami and hope to return. Always good to get the first triathlon of the season done and dusted and hopefully work out some of the little mistakes that are made along the way. Still have a lot of work to do tying it all together for St Anthony's and Florida 70.3 but feel we are heading in the right direction. As I told the Dane, last year at this time when I was still down with the hamstring injury, I never would have guessed I'd be running decent, much less faster than pre-injury. I am so grateful to be healthy and loving being back to racing. I'll keep working on the strength and hopefully things will come together in May. We have also the 25th Annual Escape From Ft Desoto sprint tri in mid-April which is always a blast. Haven't done that race in three years so it should hurt accordingly.....there are stairs involved!
And, we did get to enjoy a few days here with my brother, his wife and 2 1/2 year old which was a blast and needed vacation! Thanks for joining us here guys! Miss the Blakester already! Tell him KathyAnders love him! Cheers!

Triathlon training...harder than run training!

2011-03-06T18:11:00.004-05:00

Ok, been absent for a bit. Trying to be a multisport athlete again. I loved my run season and had a really good go but now it's time to add the swim and the bike (God, help me here) to the running. We have MIT (Miami Int'l Tri) in two weeks which will be a swift kick in the pants for the start of the season. Usually, Chilly Willy is the benchmark prior to St Anthony's but now we've entered big time and doing MIT. That said, Chilly Willy Duathlon is the biggest duathlon in FL and MIT is only now part of the 5150 series so will likely be competitive as well. I do not like to shy away from competition. I fully expect MIT to have some fast competition but that's why I'm going. My goal is to qualify for Hy-Vee which is the "National Championship" olympic distance race later in the summer. I'm in good run shape, ok swim shape and working on the bike. I'm sure I'll be in a lot better shape than I was for the Key West Tri! Pretty regimented with the training right now. Three to four swims, four bikes and four to five runs. But, I'm mindful that my "peak" race for the first half of the year is Florida 70.3 in middle May. We rode nearly 80 in the hills yesterday which is the longest ride since Aug '09 when I tore my hammy. It was not easy and I got dropped a bunch but I'm happy with the numbers I later found on my SRM. Getting there. We did a 2 hour ride (waited for the rain to stop) followed by a 7 mile run. Ran well on super tired legs and that was the goal. We did the Belleair Sunset 5K run last Sat night which was really hard due to AM swim and ride but I managed second overall female. I wanted to get sub 19 but not quite......but close. Too tired which is why I say multisport training really is so much harder and adds so much more fatigue in general than run training. Having not raced triathlon most of 2010, I'm realizing how hard it really is on the body. You tend to forget after so much time training and racing. Will keep it going then roll into MIT untapered for the most part (I tend to race better that way) and go for that qualifier! We'll see.
Cheers

Chilly Willy Duathlon '11

2011-02-13T16:06:00.002-05:00

Love this race! It's become the traditional start to the multisport season here on the Gulf Coast and, in recent years, has brought in a lot of really competitive athletes! This year was no different. I did not get to race last year due to injury and as a previous overall women's winner of this race, I was amped to race again. I know I'm in decent run shape but my bike fitness is really lacking as I really just started back on the bike in the past couple weeks. I've found that having missed the better part of last year with any quality riding, I've lost a lot of strength. Unfortunately, good run strength/fitness doesn't crossover to the bike very well. Oh well, it's only February and a long triathlon season awaits. This morning was chilly as usual and the wind always seems to find us at Fort Desoto! This year, due to a higher number of entrants, the race was split into two waves - under 40 went five minutes ahead of the over-40 year olds. Didn't care for the separate waves as it's hard to race for the overall when you cannot go head to head with everyone but such is life and I don't think it was a factor for me personally. The run is half on pavement, half on sand. Went out really good on the first 5K run, sub-6 minutes through the first mile and getting dropped by another gal in my wave. Whoa! Didn't dare try and speed up for fear of completely blowing up later....and, I couldn't! Just focused on my own race and got to the bike with a pretty quick first 5K in the low 19's. After a pathetically slow transition, I was off on the bike. It was windy and chilly for sure. Had a lot of traffic to ride through from the early wave and was getting passed by a bunch of guys in my wave. Really felt dead in the legs and had a hard time keeping the pace up. Ick. The ride is only 10 miles but deceptively hard after a fast 5K. Finally, off the bike and onto the second 5K and was still running good...until the last mile. I was really dying in the sand! Finished in a respectable third overall (women) and second in my age group! Good note is that I PR'd for this course. Pretty happy about that and with a few weeks of working on the bike, I should get some big improvement. We did sign up for Miami Int'l Triathlon which is 3/20/11, first race of the new 5150 series so gotta HTFU and get in shape! Goal there is just to go hard and qualify for Hy-Vee which is the 5150 US Championship later in the summer (that requires a top 10 finish in the AG). We are running a 5K next Saturday evening just for fun/speed work but I will be on my bike more in the next several weeks. The swimming is coming along - I'm not setting any records but will be where I need to be when the races start. The Dane won his AG in dominating fashion, crushing the bike to get it done. Wish osmosis worked!
Cheers

Clearwater Halfathon 2011

2011-01-23T17:19:00.002-05:00

If it seems like we are racing every weekend, it's because, well, we are. Just about. I feel I'm making up for being off all last winter running season. Apparently, taking the better part of a year off has been extremely beneficial for me in a lot of ways. First, I likely needed the rest - apparently, I cannot handle an Ironman every year, at least, not for long. I'm not known as being durable! Second, I now realize what training I can handle and and the need to listen to my body (shouldn't be a revelation but...). I am training by feel now with very little structure. We started focusing on the running for December with this half marathon being the end of the focus and it was really good. Very cold morning (for us) in the mid-30's with wind chill colder than that and I definitely under dressed! Sort of forgot how long you are out there during a half marathon! I haven't run a half since this race three years ago! After last week's sub-40 10K, I knew I was in pretty good run shape. Wasn't really sure about the endurance as we haven't done very many long runs to get in a good 13.1 mile result. That's where I really struggled today. The course is deceptively difficult (for Florida) with 4 x bridge climbs/descents. I really struggled to hang on to the Dane in the headwind section and managed to get a little draft heading north up the beach which was really helpful (I did have to run hard to catch him prior to that section!). I was sitting in forth until heading up the last bridge when I was dying and couldn't follow, just surviving! I finished just after the Dane - he made up the 12 seconds I got on him last weekend! Went sub-1:28 which is closest to my PR (from nearly 20 years ago) than I've been in a really long time! I won Masters and the Dane won Grand Masters. Very happy, very tired and will be very sore! Time to get on the bike and get in multisport shape. As much as I'd like to keep running/racing, pushing the run speed, I am a triathlete and am hoping to be able to run faster this year off the bike. Next race is Chilly Willy duathlon in three weeks. Can I get in bike shape in three weeks? Yikes! Should be interesting.....
Cheers

The Sub-40

2011-01-16T16:58:00.002-05:00

Honeymoon Island Adventure Run

Also known as the St Pete Beach Classic 10K race report. This race has a big place in our hearts. I won't go into great detail but Wendy and Al Johnson began this race back in 2004 (I think) and Wendy died from metastatic melanoma and the race went on hiatus last year, for obvious reasons. The race was re-introduced this year and was certain to be on my calendar. I didn't know Wendy as well as most, but what I knew was a women with a lot of vision and a huge heart. She has been missed by a lot of people and still is. We were so grateful that this wonderful event made a comeback! The course is a fast, flat one, suitable for a fast time. The Dane highlighted this race to go sub-40 several weeks ago. He was doing all the workouts needed for a sub-40 finish and was nailing them all. Me, well, I just kept running. I did do the tempo runs (which I think are gold) but didn't do the interval work as this is usually injury bait for me. I like to use races as hard workouts because, well, they are! The race last Sunday was very hard because it was off-road and I was a bit sore but MY goal race to end the winter run block is next weekend's half marathon. I pretty much trained through this past week but did lower mileage to not be totally trashed in the legs. Got up Saturday morning and my legs feel tired and pretty terrible. Oh well, I think, this isn't my goal race, just a good, hard workout. The weather was perfect, a little cool and breezy but nice. Went out way too fast but felt pretty good. The Dane went up the road as he was trying to tack on to the front pack but they proved to be too fast for us so he, and I, ended up in no man's land. Not good. I did get another guy to run with, bridged up to the Dane and decided I could handle this pace. Could I go sub-40? No way, I thought. But, I was going to hang on as long as I can. Nearing the 5K mark, I could feel the pace slacking slightly so went in front and tried to drive it. I did gap the Dane a bit but felt he would catch back up to me. Decided I was gonna go for it. Yada, yada I really suffered the last 2 miles but I came in 39:40 and was 4th overall woman and won Masters. The Dane also broke 40 so it was a really successful day! I tried to look back at the last time I broke 40 minutes for the 10K and I cannot find anything. It is way off my PR but that PR was when I was 22 years old! I realize now that I just don't run a lot of 10K's! They are hard. One more running race to finish the winter run block (except may do Gasparilla 15K end of Feb) which is next Sunday, Clearwater Halfathon (half marathon). Started back swimming and cycling now and hard to fit it all in. I realize that run fitness doesn't cross over to bike or swim fitness!! I am super grateful to be healthy and running full gas right now. Hoping I can translate this to triathlon later in the spring!! We'll see....
Cheers

Honeymoon Island Adventure run

2011-01-09T17:18:00.004-05:00

Beautiful sky building for a wonderful day

January is a hot month, not on the thermometer but on the event calendar. Wouldn't have it any other way. Started this morning with the Kiwanis Honeymoon Island adventure run. I've lived here in this area for nearly 14 years but have never been to the rustic, natural Florida park of Honeymoon Island. Beautiful and kicking myself for never having been here before. Oh well, went today for this 5 mile "adventure" run. The adventure was that it was all off-road, trails, deep sand, rocks, roots, wind and cold. I love this stuff! And, the flyer said "no sissies". Right up my alley! We truly trained through this one as the next two races are going to be peak run races for the winter. Started back in the pool this week (not pretty) and back doing hard trainer rides during the week so not exactly tapered for this one. I did skip the tempo run this week, figured this race would fit the bill! It did. It was chilly in the mid 40's (yes, chilly for us) and windy when we arrived. Yada, yada, yada, won overall for the women in a reasonably large field (pure runners stay away from this type of course, it's NOT a fast course) and 8th overall. The Dane was 7th overall and I couldn't catch him in the end but tried anyway. Mostly, it was fun and a great workout and will definitely be on my calendar next year! Saw a bunch of folks that we know and had some post-race hydration thanks to Fred (aka best race director in the world!). So, continue with multisport training, racing 10K next weekend then 1/2 marathon the following week. Solid and, hopefully, will drop us into tri season with good run base. I feel good about it and happy to be healthy again.
Cheers.

New year, new (old) me

2011-01-02T16:34:00.003-05:00

I am very thankful for the healing that has occurred in my body in the past 6 months. I have managed a big run focus in training in the last 3-4 months which is remarkable considering the injury I had and the deep mental ditch I was in a year ago from now. Last winter truly sucked and I began to feel I'd never run again, much less without pain. I continued to have hamstring awareness into late spring and really didn't have any momentum going into the summer. Then, I smashed three ribs. And, I stopped......everything physical. Had to, it was the most painful injury I've ever had. Hurt to do anything. So, I did nothing and this really helped my hamstring. I can honestly say that I started jogging with the broken ribs and haven't had to look back since. I ran my first 5K in a couple years in early November then ran more races after that and placed in all of them, crazy! I ran my biggest mileage this week that I have in several years (cannot recall so much in Ironman training even). Granted, I'm not the kind who can tolerate a lot of mileage so high to me is chump change to another but it is all relative. And, no, there is no Ironman in my future for now, not until I'm mentally ready. We went back to ride in the hills yesterday, first time since August '09 and boy, did it feel that way. In letting my hammy heal, I've really had to back off the cycling and I am really out of shape on the bike. But, I'm healthy and can certainly work on this! We have a hot January race schedule with Honeymoon Island adventure run next weekend, St Pete Beach Classic 10K the week after then Clearwater Halfathon (half marathon) to round out the month. Should be interesting and my focus is on the half marathon as I have left some suboptimal races on that course. Will be getting fully into multisport season in February with Chilly Willy duathlon as the focus. Bottom line is I'm healthy and excited that I can plan a season and train accordingly. I have a long way to go but going with a head of steam for sure. So, cheers to a healthy, active and successful 2011! I'm psyched!

Last race for 2010......report

2010-12-19T16:04:00.002-05:00

Not really a race report, just an affirmation of my pleasure to be healed, healthy and racing! I missed some things more than others during my injury hiatus from August '09 thru September '10. One thing, biggest thing I missed is racing. I'm not one of those people that loves training and hates racing. I love racing, measuring myself against the other girls and, most of all, pushing myself to the limit. I love it. I also really missed the long runs. Not the 2.5 hour, ironman slow-mo runs, but the 10-13 mile runs where you can push the pace and still walk afterwards. I have crammed in as much racing as possible since late September (three triathlons, four road races) and I am happy to say, I've come out the other side in better shape, happier and healthy. Whew! The last race on Saturday was the Say No To Drugs 10K. No pressure, much harder course than the Turkey Trot 10K on Thanksgiving morning. I had a huge, for me, run mileage week after Key West Tri (44 run miles - normal Ironman run mileage for me) and had to take a couple days off as I just wasn't recovering well. One more 10K, just get through it. The course was quite difficult and I didn't have time goals, just wanted to be competitive. Turns out, I wasn't very competitive, the top 4 girls were way ahead of me so I had to race the guys around me. I ended up fifth overall, on the podium with really good pure runners, no shame. Ran nearly the exact same time as Turkey Trot on a harder course so I feel that the fitness is coming around. I need some general base mileage and will focus on that until the next planned race, St Pete Beach Classic 10K in mid January and Clearwater Halfathon (half marathon) one week later. We will get back into multisport training in January with guns blazing and full motivation. Make up year, lots of racing ahead. Merry Christmas to all and Happy 2011, looking forward!
Cheers

Key West Tri report

2010-12-07T16:09:00.005-05:00

Our little beachside home in KW

Masterminds figuring out the bikes!

Guess what place we ended up in the household standings?

Where better to have a triathlon in December? I cannot think of anywhere (outside of Hawaii, of course). I had never been to KW even though I've called Florida home for 13.5 years. Crazy, I know. This was my excuse to go. Why I needed a race, who knows, that's just me. I gathered a few close friends for the occasion and had them sign up and the road trip was getting planned. Training, however, was not. It's December after all! My tri bike was collecting dust and we were lucky to average 2-3 swims per week. It's running season in FL so, luckily, we were doing some running. I had done two 5K's and a 10K leading up to this. I did, however, forget how bloody hard an Olympic distance tri was, as I hadn't done one since St Anthony's in '09. Peg the meter to the red line and beyond and hold on! Yeah, in my head that's how to race it, in my heart and body on this occasion, no go! So, road trip mates changed in the days leading up to the race as L&L had to stay home which was a bummer but we joined Mary D and made the long drive to KW. Wasn't as bad as I thought it would be. It's really a beautiful drive once you hit the Keys. The weather was perfect and we were eager for warm temps and good times. Got to KW around 4pm or so and settled in, cooked dinner and enjoyed our little home for the weekend. We came pretty prepared for the kitchen with the Dane as our chef. Saturday am got up early did a bike ride to Mallory Square and a run along the swim course (which, from the sea wall, didn't look nearly deep enough to swim in!). Got through registration and the expo, a little pool time then off to Duval Street to check out KW proper. Our condo/hotel was next to race site which was at the north end of KW. We spent a little time walking around then landed in a proper watering hole next to Sloppy Joes and enjoyed a few beers. Hit fish monger on the way home then great meal from chef Dane and hit bed kind of early. Up early on race morning to rack bikes and get situated. Nice morning with cool but not cold temps and some breeze, perfect. Took trolley the mile over to swim start which was easy as pie. The swim was a straight shot, point to point along the sea wall in a very narrow channel. If you got over too far left or right, you were fighting with sea grass and rocks. Didn't need bouys (though I would have liked a few), just follow the "deepest" water. Water was surprisingly cold, thank goodness for my rocking Orca wettie! I was in the first wave of females who went after the last wave of men and there weren't a lot of us. It was great, no beating, hitting, swallowing water! My kind of swim! I lacked a bit of fitness towards the end (which was all of 1.5K or MORE) but got out of the water first. Longish run around to T1 which was situated in parking garage of the host hotel, different but it worked. I was into T1 first but out in second (from a girl in the wave behind me, ouch). Onto the bike, I knew this was going to be ugly as we haven't done anything but tool around since Augusta 70.3. The wind was definitely picking up and I felt it. The bike was uneventful and I tried to keep pushing and knew this was going to kill my run! Got passed by another gal late on the ride and tried like Hell to hang on but she got a good gap on me going into T2. Out of T2 my legs were total spaghetti! Just tried to hold position and not have anyone else pass me! The run was an out and back on wide sidewalk along the Atlantic Ocean, beautiful. Breezy run but not too hot at all. Felt a little better at the turn around so tried to up the pace which I dearly paid for in the last mile! I did pretty much even split the run which was a little goal of mine. I was racing ghosts as the younger gals went off in a different wave. Was hoping for third overall but ended up fourth but won Masters so that was very gratifying. Had no expectations other than having fun and one more multisport race as I started the season so late. The great thing is, no injuries, no niggles, just a little soreness in my calves which is normal. Our group had a great day as the Dane won his AG and was third Masters (they haven't corrected the official results) and Mary D was third in her AG. We hung around afterwards, collected our hardware and had some well deserved beers. Unfortunately, we were so tired, we ended up hitting the sack before 8pm. Oh well, we're old after all! Long drive home and now planning 2011 with realistic expectations! I won't really hit the bike before Jan as I plan to hit it hard and want to work on my run for December. Will swim throughout as I cannot afford not to! We have a 10K 12/18 then no racing until Jan unless something pops up. Feel very motivated and happy to be healthy. We will be back to this race for sure! Well done and super fun and very low key, KW style! Cheers.

Busy run race week

2010-11-28T16:38:00.002-05:00

I had some lofty goals coming into this week, running wise. Considering that I have taken most of the past year off running due to injury, it was moderately lofty. I do, however, have a zero tolerance policy now for aches and pains that don't seem to just go away on their own. So, other than a couple bridge repeats, the run training has been just running, no real structure. Just trying to build back a base that I managed to lose throughout the past year. Feeling healthy enough to toe the starting line now makes me very happy. Knowing that I haven't done any real speed training, well, so what. I usually consider these races my speed work. So, did the Women's Magazine 5K on Sunday, Turkey Trot 10K on Thursday and the Autumn Fest 5K on Saturday evening. Sounded like a lot and ended up being quite fun. I did better than I expected last in last Sunday's 5K but was most proud that I competed well. I did have quite a bit of soreness afterwards so was real careful about running leading up to Turkey Trot. My left (good) hammy soreness lingered the most but it wasn't a factor come Thursday morning. It was quite warm the morning of the 10K, probably the warmest I've done on that day. I like warm! I did suffer a bit and felt the lack of specific training and tempo runs but still finished top 10 for the women and won Masters. Total shock and not expected because I didn't run all that fast (41:50). I ran much faster the last time (2 yrs ago) I won Masters but then again, it was quite warm. All the times were a little slower, I thought. Going into Autumn Fest on Saturday night, I expected to feel horrible. I wasn't sore after the 10K which is surprising so that was a huge positive. Saturday morning, we swam for an hour then biked for nearly two hours which was a bit tiring. Sitting on the couch for most of the day was the key! The weather was perfect for a race, nice and cool but not cold like last year (spectated, sucked). Only goal going into this last race of the week was to finish! The finish line reward was beer, a great reason to do this race! Free mug/beer for the first 50 males/females! It was dark too with a start at 6PM which was weird. I had a great run, had the Dane just ahead of me the entire way which really helped me keep pushing. Couldn't catch him though, he paced it well! I came through in 19:17 and second place female. Take my mug and get some beer, good beer too. Great day. Haven't gone that fast in several years and proof that racing frequently can replace speed work! The best part is that nothing hurts. My hammy has survived this week of racing and I really don't even think about it any longer. We have the Key West Tri next weekend which is really just a fun race and I can't wait. Then two weeks until the next race, will be nice! Many pics and memories to come out of Key West, I'm sure!
Cheers!

Women's Running Mag 5K race report

2010-11-21T18:18:00.003-05:00

Decided to give this race a go earlier in the week as a "warm up" for Turkey Trot. We actually worked the Mad Dog Triathlon Club water stop for this race last year and it was a hoot! I was injured then and on a long journey to healthy running that would be a lot longer than I thought! I was inspired none the less. This year, we have had Turkey Trot 10K on the calendar for a while, it's an annual ritual here (unless injured or out of town) but wanted to blow out the pipes ahead of time, if possible. The Women's Running Half Marathon was a bit much for me but the 5K was just the ticket. Decided mid-week to jump in and take the pain that only an open 5K race can give! And, most of all, I feel healthy enough to just let it all hang and run as hard as I can. Granted, there hasn't been any specific training for this, just running. No interval training, a little bridge work and some longer, slower runs but no track work to speak of. I did do a few 800's this week just for a little turnover work but felt it was too soon to do this even. Got down to St Pete early this morning (after Mad Dog party yesterday where I likely consumed too many beers) and it was a beautiful morning. There were a reported 7000 women (mostly) in the half marathon and 1,200 in the 5K, so, a lot of people roaming around. I had no time goals as this was my first 5k in nearly two years. I wanted to give it to myself and just go hard. Spotted a couple ringers and knew my race was for scraps and training. The Dane was out scouting and being support crew and was awesome on his job! We stood around in the corral forever it seemed so we were all faced with starting a 5K from a resting heart rate......not fun! Got out hard and it sorted out a bit before the first mile with Jackie W killing the field and the rest of us racing for second. I felt like a runner again though, not just a triathlete! The rest of the way until less than a mile to go was myself and two other athletes. I pushed really hard and made a move with less than a mile to go and got a gap on the other two ladies and it HURT! I haven't done this for nearly two years and the pain and suffering is immense! It's easy to talk about what you think you can do but to get into the competitive situation and HAVE to go, another subject! I'm happy that I haven't lost my competitive edge. The finish is a long, straight stretch that can be seen for about 200 meters. I was in a death match and was leading (for second) and didn't want to lose. I had a bit of kick at the end and held on for second when I could have easily been fourth! I'm much happier being second! The time was secondary to the effort as far as I'm concerned although I'm not ashamed with a 20:22 with no real training! I am most happy that I'm back, healthy and can give my all in these sort of races. I want to thank Val from Outspokin who is my awesome sponsor!
Cheers

IM 70.3 World Championships spectator report

2010-11-14T17:19:00.004-05:00

Another beautiful day in paradise!

This cat can run!!

Well......after party with Movember

Last year's winner and great gal, Julie D

(The Dane is in full Movember swing....http://us.movember.com/get-involved/)
I wish we had this race here for the rest of my life! It is so much fun to have the eyes of the triathlon world on Clearwater Beach. We've been blessed with this race here at home for the past five years and the weather has never been an issue. Ok, they moved the swim to the intracoastal last year but it could have been done in the Gulf. The race moves on to a new venue and time of year in '11 and I, for one, am no longer interested. Yeah, I am not a factor in the overall race or AG for that matter (though, I have been top 10), so my opinion is a sampling of one and likely nobody really cares. But, thankfully for us, a new race will blossom here next year on this same sacred weekend, 5i50! Yippee! In '11 the race plan is short and fast anyway so 5i50 will be great way to top off the racing year. (I am not misspelling, this, the "i" is included in the marketing material I've seen). So, if you want to go 70.3 World Championships in the summer, in the desert, miles from any real water, good for you. It's not for me. I know the folks from Ironman have needed to change some things with the 70.3 World Championship race so I understand it all but I don't think that the scenery can get much better than Clearwater Beach. I am speaking from a spectator's standpoint. We, as locals, even booked a room in the hotel by the finish line just to be near the action. We are likely to do the same for the 5i50 next year.
So, onto race weekend. Our great friend, Linda, was defending her title in her AG this year. We did some of her key long run sessions with her and she nailed them just like last year. She didn't have the day she wanted and ended up second this year but I thought she showed a great deal of grit to stick in there when she knew she wasn't going well on the day. We aren't pro's and nobody but us cares if we finish, do well, or quit on the day so sticking in there and making the best of the day is tough. We were a bit sad not to be racing but we didn't qualify and that's life. I was so happy to cheer on folks I know (and some I don't) and not be injured! I missed this race last year due to torn hammy and really felt down about it. I feel good now and am motivated to move on with getting fit for next season. There really is no off-season here, we are just starting running season so I plan to run myself into shape a bit! Turkey Trot, Autumn Fest 5k, Key West Tri, Say No To Drugs 10K is plan for the next 5 weeks. Whew! Tired just typing all of that. We will miss "our" 70.3 race here next year but will start a new tradition in "our" beautiful part of the globe. Come join us!
Cheers

No half marathon

2010-11-07T16:24:00.002-05:00

Last week was really good training with most run mileage since August of '09 so we felt the half marathon was definitely going to be good. That is, until my right calf decided to be so incredibly sore that I couldn't run all this week. My cut-off for a Sunday race is being able to run by Friday prior and I couldn't, leg still too sore. Not really sure where it came from but the Dane was being very sweet and "massaged" my calves on Tuesday and woke up with super sore leg on Wednesday. Who knows. Sometimes you can go to bed healthy and wake up injured (thanks, Linda). So, no racing this weekend but we did get out for an 8 mile run Sunday morning in the unusually cool weather which was nice. Plan is to get some good runs in this week and be healthy for Turkey Trot 10K then Autumn Fest 5K the Saturday after. Built in speed work! I'm loving being healthy! Was tempted to sign up for IM Florida 2011 today but then I wised up and decided it wouldn't be the smartest decision. Plan for 2011 racing is short, fast and build speed. Long in 2012 is more likely. Staying healthy is the key to it all!
Cheers.

"Fall" paddle festival

2010-10-31T17:49:00.004-04:00

My turn!

Big start of costume relay

My team!

"Fall" in quotes because we've had near-record heat here in the Tampa Bay area....and I love it! The paddle festival was in the calendar for me as my second attempt at an SUP race. That is, until we got up and did a bike ride earlier in the morning on Saturday. Woke up to 10-20mph winds which made riding a chore and I promptly pulled the pin on the "fun" race for the weekend. Mostly because I can't afford to miss a week of swimming for a "fun" race. We went to cheer on friends who were doing their first SUP race. Ended up, they modified the course and didn't go off-shore but, it was fun to spectate. I still remember how sore I was after the last (only) SUP race and felt I couldn't afford a week out of the pool! After all, we have one more triathlon left this season, Key West Tri in December. I did, however, get "recruited" to do the costume relay with guys I've never met. This, my friends, was FUN! Imagine......10 or so teams of SUP riders going 100meters out and back. Teams were 3-4 people (ours was 3). One comes in, runs around a flag on the beach, hands off the paddle to the next paddler and off they go (assuming the other teammate turned the board around in time). Total mayhem but maximum fun! I'll let the photos tell the story. FUN.
We have trail half marathon next weekend, part of the Xterra trail series. Should be fun, I luv running trails!
Cheers.

Suncoast Sprint Tri 2010

2010-10-24T18:10:00.003-04:00

I will preface this by noting that this is, for stupid reasons, my first sprint tri in over 2 years! Yeah, I have bashed myself enough about why I haven't done a sprint in so long, so hold your opinions.
Onward. So, Augusta 70.3 took me at least 10 days to recover from.....formerly, unheard of! Either my age or my lack of fitness. Probably both. Wow. But, I'm a triathlete again and that is the best thing. We signed up for Suncoast prior to Augusta because it's local and I've never actually done this race. Duh. (usually doing some Ironman somewhere). These races are so fun because, first of all, we have the best, truly, race director locally and you can always count on a high quality product. It didn't go unnoticed that there are two other races going on in the state this weekend but Suncoast got the biggest field. Most competitive too, if you ask me. But, I digress. So, no specific workouts for this, just keep running, swimming and some cycling. I had no goals for this race. A sprint for me is just a good, quality workout and whatever the results show in the end is pretty much where you are at the time. I have been swimming but not nearly where I was prior to breaking the ribs. I have been running but just trying to get some weekly mileage in, nothing fast for sure. I have been riding but only with more motivation since getting spanked at Augusta on the bike. The beauty of a sprint tri is, if you go ALL OUT, you can get a good fitness boost. That's MY goal.
To the race. We had a beautiful day to race. Windy but warm, heck, it's always windy at the Fort! Swim (600M) was wetsuit legal, thank God! My Orca wettie is the bomb and I was happy to wear it again! Didn't have a great start but with the sand bar half way to the first bouy, didn't want to gas myself in running over that and be done. Once around the turn buoy, got into rhythm and tried to hammer best I could. Got around Jen H, who had an awesome start, and tried to just go all out. Got a bit tired towards the end but tried to keep the arm turnover going and out of the water I ran like Hell! I love that I can actually run like Hell again! After a year off, it means the world to me. On the bike (10 miles), the wind killed me and my power was weak but I tried as hard as I could. Jen passed me half way through but I tried to stay focused not to let her get too far away. She is a very strong rider and I had to try and keep her in sight at least. Into T2, the Dane (who started in the wave behind me) is yelling at me to keep going. Nice motivation for me! I didn't have the best transitions, never do, but tried to get out ahead of the Dane! I did and off I went like I stole something! The first half of the 5K run is in the sand which is not fun on the legs! Had a lot of traffic to run through on the beach trails but felt like I was flying! I was not in any shape to run the pace I was going but that's what a sprint is all about. Go all out! My legs were total spaghetti once I hit the pavement but I wasn't going to slow down unless I collapsed! I still had the Dane behind me too but I was so deep into the pain cave, I forgot about him! I finished without anyone passing my on the run and no niggles or pains. To me, right now, this is huge. I've been injured for so long I almost expect something to hurt at the end of the day but I didn't have that. Happy! More happiness is winning Masters and, I think, 4th or 5th overall. I'm not great at grazing race results, so, if I'm wrong, feel free to correct me!
We had a great post-race with friends at the annual Stone Crab fest and that was super fun.
I'm proud of the Dane who "redeemed" himself from a cramping bad day at Augusta with winning the AG and was second Masters (at 50....hellooo). And the crazy thing is, we both pretty much won it in the swim. Hmmmmm. Guess I won't take a swim break this winter! Bring on Key West Tri in 6 weeks!
Cheers!

IM Kona weekend, always an inspiration!

2010-10-10T18:19:00.003-04:00

Kona has come and gone, never without inspiration. I am inspired about my friend Lisbeth Kenyon who not only ruled the 45-49 AG (aged up, thank God), but did it in record time! She is truly a great athlete and nice gal! Good on ya!!
With Chrissie Wellington out of the race, Mirinda C. won in style with a great run - inspiration for all us "runner" triathletes! Most inspired by her swim though, gotta say. Guess I'll be swimming all winter!
We have finally recovered from Augusta 70.3 (don't think it's ever taken me so long)! So, back to running, biking, swimming and some SUP with the great weather. The plan from here is as follows (but can be changed at a moments notice):
10/23: suncoast tri
10/30: fall festival SUP race
11/7: wildhorse trail run 1/2 marathon (Xterra run series qualifier)
11/25: turkey trot (prob 10K)
11/27: autumnfest 5K
12/5: best of all.....Key West Triathlon
Key West is a new race and, since I've never been there, seemed like the right thing to do since my "season" is just beginning! The Xterra race is the first in a series of three races to qualify for nationals in Bend, OR then Worlds in Maui (you know I love me some Maui). This is not in ink, just in pencil provided the body holds up.
Cheers.

IM Augusta 70.3 report, the comeback

2010-09-28T09:45:00.004-04:00

Out in Augusta

Goofing off pre-race

Well, it wasn't pretty, but I got it done. My first race since May '09. I'm relieved and healthy, most importantly. The past year has been a real test for me. The hamstring tear took extra long to heal because I can't sit, do nothing and just heal. I managed to re-injure it in February which was a setback. I think we signed up for Augusta in April or so, feeling this would be enough time for me to get some run miles in so I could actually run 13.1 miles. This was going pretty well until I broke the ribs the end of June at which point, I thought there was no way I would be able to participate in this race so I just wrote it off mentally. Obviously, I rallied and got to race Sunday. Drove up with L&L (great travel mates) which was uneventful. The entire trip was uneventful basically which made things stress-free. The stress began when we saw on Weather Channel 90% chance of rain on Sunday. I hate riding my bike in the rain and have basically avoided riding in the rain the past year because I didn't see the point. But, 90% turned into 100% on race morning so had to deal with that (on top of being significantly undertrained). The organization of the race was superb, I thought. They shortened the time between wave starts to get folks out on course due to chance for thunderstorms. The swim was great, down river + wetsuit = swim PR! I was 6th out of the water which was a shocker due to all the swimming I missed with the ribs! My Orca wettie rocked! Steep, longish run from the river to T1 got the old heart going then off onto the bike. Wet, wet, wet is how I will describe the bike. I actually liked the course but the narrow country roads combined with compressed wave starts made it extremely crowded. I had a lot of issues with being very nervous on the wet pavement with a lot of newbies. My handlebars were quite slick too so I had the death grip much of the time, especially on long downhills. I didn't ride hard which was my goal as I wanted to be able to run 13.1 miles which I haven't done in over a year! I had a ton of gals in my AG pass me on the bike but I kept to my plan. I have not been riding very much and it surely showed with a new personal worst bike split! No worries, this is a comeback effort with the only goal being to get through it healthy. I was very glad to get off the wet bike and on to the flat 2-loop run course. Felt quite good starting out the run but really had to pace it if I was going to finish this running vs walking. The run went very smoothly and I kept the pace pretty steady until the wheels started to fall off (or my fitness ran out as Lynn said) around mile 8. Whew, 5 more miles pretty deep in the suffer cave was not exactly fun but there were tons of spectators and that really helped. Even suffering as much as I did those last miles, I relished being back out there and getting every last bit of energy out of my body - it's why I love to race, after all. I really didn't have any other issues other than lack of fitness. My stomach held up, equipment was fine, Splish suit was comfy (and cute). I didn't forget anything which is a shocker being out for so long. It certainly helped having Linda and the Dane along to cue off of! The Dane had a great race until he cramped on the run but he finished anyway and I'm proud of him. We are trying to figure out this cramping issue he is having. Linda, what can I say, she is truly a legend and wins her AG again. She has had her share if problems the past 6+ months as well with a hamstring injury and this was her first race since Clearwater 70.3 Worlds but she didn't miss a beat. The positives I take out are decent swim and run and that I remained healthy. I certainly need to ride more and I can be back at the pointy end of the AG for next season. Thanks for all the positive vibes from my friends and family, it certainly helped me along the way!
Cheers

one week to go

2010-09-19T19:53:00.002-04:00

So, the "6 weeks to 70.3" is coming to crunch time. We have a nice taper week planned, other than work, of course. I've turned a bit of a corner in the pool but am not back to where I was by any stretch. The ribs still hurt but I've learned to tune that out for the most part. The bike, well, I suck pretty much. I just have not put in the miles and I know it. I will pace myself as such in Augusta. That's life. The run. Well, this is the thing I've been wanting most in the past year since the hammy tear. I am running. I am running moderately slowly, by my standards. But, it's running. I'll take it. Did a "tempo" run early last week and got the hammy sore so I'm being very careful with it and not tapering/sharpening for the run the way I'd like but I refuse to go into a race with this kind of niggle. One thing I can be sure of is that if you want to find me on the starting "line" in Augusta, look for the 'ole gal with the wide smile! I am very happy to pin on a number and get going. Beginning again!
Cheers

Labor Day/week vacation

2010-09-12T17:34:00.004-04:00

I was overdue for vacation (from work) and my siblings didn't disappoint! We decided to have a get together only weeks prior in South Florida (Aventura, to be exact). Rooms were booked and we made the drive down. We haven't all gotten together since 2007 so this was going to be fun! We did, indeed, have fun. A lot of sun, brews, laughs, relaxing and nobody ended up in tears! Always a bonus! The Dane and I got in some good running while there so training wasn't totally on the back burner. I took this week off from work and we spent every day on the beach, for a little while at least. Got some solid training in as well, cramming for me! I feel like I'll get through the 70.3 in two weeks though I'm not sure at what level. One thing, I'm healthy and not overtrained which was my main goal. Back to reality and work tomorrow but have the road trip and journey to Augusta upcoming the end of next week. I'm really looking forward to "pinning on the numbers" as it were, can't even explain it! Also looking forward to blogging a race report - it's been a long time! Stay tuned....
Cheers

From 0 to 70.3

2010-08-22T17:37:00.002-04:00

In six weeks....
Well, that's the plan anyway. We signed up for Augusta 70.3 several months ago when I felt my hammy was healing sufficiently and I felt I had time to make a nice, long build for a 70.3 race. And race it. I mean, race it. Then, I broke the ribs and had two full weeks of no training, no anything except dragging my sorry, suffering ass to work every day to pay for all these entry fees that I have wasted over the past year. No swimming for a couple of months, too painful. No cycling for almost the same time span for the same reason. So, I have been able to run some which makes me happy. And then, I started to see how much I could extend the run before I started having problems. Well, I could extend the run with the usual 40-something problems but no injury problems. So, I decided, literally last weekend, to make a push for 70.3. Why not? I am tolerating the running but not banking a lot of miles but, then, I never do or typically require that. I'm a minimalist runner (thanks, Lisbeth K., for the nomenclature). So the goal now is to extend the long run to 11 or so, I can fake 2 measly miles at the end of a half ironman for God's sake! But the bike fitness is sorry now and I have been out of the pool forever it seems. Luckily, the race is a down-river swim (unless this changes, please don't) with a wetsuit, hopefully, so I will survive anyway. Got a new Orca wettie that I have yet to put on but it is a beaut (thanks, Val)! The bike.....well, that's the big question now. Trying to get TITS (no, actually, time in the saddle) but I won't be fast, that is for sure. Just not enough time to gain power/fitness and I recognize this. I mostly want to be absolutely sure I won't re-injure myself on the run. So, I keep running. Slow but sure. Enough to cross the finish line on 9/26, that's all I need to feel that I'm "back", for real. No goals for time or placing. My goals are much later than this. Half mary in November. Thinking going back to home and doing Pikes Peak Ascent next summer. We'll see. Being able to make plans and goals for me is huge. I'm less depressed already! Moving forward.
Cheers

The Big Five-O

2010-08-08T17:29:00.003-04:00

Carrot cake, mmmmm.

Sharing 50th with my wonderful hubby

So, this weekend was the Dane's 50th b-day. Big occasion, I would imagine. We had lots of plans for going away and things we would like to do but none of these things were timely for us, things to do in the future. We did a nice bike ride then spent a lovely afternoon on the beach with our bff's - couldn't have a more perfect day, I say. And, we are dog-sitting this month for a friend for a well-behaved chocolate lab. Training-wise, I've gotten back to the pool which has been painful - injured ribs don't like swimming and they like flip turns even less! I'm going to keep going and do as much as I can with as little pain as I can inflict. Running is still progressing which I'm very happy about. Thinking half marathon in November. We'll see. Like even thinking about a race, that is progress.
Cheers.

I'm back.....I think (hope)

2010-08-01T18:36:00.003-04:00

My beloved shepherd

I'm bad at blogging, deal with it! Life gets in the way. No other excuses. On side note, my bro did his first tri with an open water swim and didn't quit and I am very proud (wishing we had some swim genes!!!)
I have had a good two weeks.....in run mileage. I don't know what happened with getting over the rib thing but, suddenly, my hammy is good. So good, in fact, I've put in the biggest run mileage I've done in over a year. Now, keep in mind, I've not been swimming or riding, but, I'll take it. Yesterday was Top Gun Tri and the Dane felt out of shape (all relative) and fat (also, all relative) but won his age group by a bit (more, really. I'm being nice). He's been doing these dreaded slow runs with me and building base and I guess, it's all money in the bank for him. For me, priceless. I did a "long" run yesterday (while he was racing ->bad wife) of 8 miles which is not anything to some but was another huge obstacle for me having not done such distance in over a year. Tore the hammy 8/15/09 but, who's counting---->me. Then, the goal today (for me) was to ride 2 hours and run off that. Wasn't sure I could do it but rode the tri bike for the first time outside since the rib thing and felt completely out of shape. Ugh, I have a lot of bike training to do! The run wasn't pretty but got done. It was hot. I followed the feet of my beloved and didn't have any hammy issues, just bad fitness issues (and it was 90 degrees)! He guided me through like a shepherd and I did it (at 8min pace but better than I've done). The longest multisport workout in a year. I know, I keep mentioning that. It means a lot. I want to race more than anything, even if it's not "fast". We are signed up for Augusta 70.3 but that's in 8 weeks. Not sure it's enough time for me to get into reasonable shape and be healthy but I have it in my sights. I'll try....cuz that's what I do and will never stop doing.
Cheers. Onward.

11 months

2010-07-18T17:23:00.004-04:00

Good running in Kona

On a theme now, from water under the bridge to 11 months, still, a lot of water. The ribs are very slowly healing and, funny enough, the first exercise I took up has been running. The ribs hurt to run but, almost like a bad side stitch...nothing I can't handle. Just can't run (or do anything else) fast. Running is the thing I love most, growing up as a runner. Triathlon is something that came along later (when I realized that I wasn't a very fast runner). My last good run was literally 11 months ago. We were doing the last long training day in the big push for Ironman Canada. 100+ bike ride in the hills, then 6 mile brick at 7:30 pace. Penciled it into the training log and then prepared for taper. Then, two days later, went to do an easy run and couldn't run up the road from the house because, I didn't know at the time, I tore my hammy. Life has been quite frustrating since then. Mostly, self inflicted because I continued to "train", feeling I would get over this stupid hamstring tear. But, enough about rehashing the worst injury of my athletic life. Oh, by the way, the fractured ribs have been, by far, the most painful injury I've ever had! So, I've been able to run slowly now which is better than nothing. I cannot swim, too painful. I rode outside yesterday, bumps hurt. So, I'll run. The great thing is, I ran yesterday then again today with no hamstring problems. I feel out of the woods with that but cautious anyway. 11 months for an injury is, I think, a long time. Hopefully, I am seeing light at the end of the tunnel. We'll see.
Cheers.

Lotta water under the bridge

2010-07-10T17:56:00.003-04:00

I've been out of commission for a bit of time. One, the Dane and I decided to move back to Largo as we had a house that wouldn't sell (who doesn't). Two, during the move (well, after most of it), I managed the bonehead move of the year and slipped in the shower and crashed on my side. The outcome wasn't good, smashed up ribs 8-9-10 on the right side. When the ER doctor is impressed with the x-rays, this is never good! I was in such pain I've never experienced in my life (and never want to again). After being bedridden for a week, I'm now starting to feel better. Sleep is still a bit sketchy as every time I move, I wake up to the pain. Getting used to that though. Must have heard in the ER several times that I have "high pain tolerance", yeah, tell me about it! So, no training for three weeks now and not due to any training injury. This unpredictable break is a nail in the coffin of my wanna come back late season attempt! Damn. I was just starting to get motivated again and the hammy was doing pretty good. Life is strange and throws us some curve balls that we don't expect nor plan for. So, plan now is to start exercising again and let the ribs heal at their pace. When I look back, I cannot believe the way the last 11 months have turned out but, as Lance says, sometimes you're the hammer and sometime you're the nail and I've been the nail for this period! My preparations will be to prepping to being the hammer for '11, we'll see. One thing that is a real bummer is not being physically capable of enjoying the SUP! Such is life and I'm alive without further injury. RIP to my most wonderful aunt, Katie - another victim of cancer. Damn.. May she make Heaven a better place!

Running 5K's....well, jogging

2010-06-13T19:29:00.003-04:00

When you've been "out" of action for over 10 months due to injury, it is really something to pin a number on to the running shorts again. If you've not run, been competitive and/or had a major injury in your lifetime, you'll never understand this. I digress. The Taphouse 5K run just started last summer but became immediately famous with the post-race beer, but it is a fun social event as well. So, goal for me was to start in the middle and not run faster than my hammy was ready for. I have been progressing well with the running and feel, for once, like I'm over the hammy injury (but, at this age, one is never "over" a hammy injury). So, the Dane ran well, got a "world famous Boot" and we had fun evening socializing. I, on the other hand, ran a PW ("personal worst" for my Mother) by far but that was actually the goal, to not re-injure! We had a lovely weekend afterwards, SUP'ing and getting others to feel the the stoke of SUP, which is really cool. Watching the World Cup in our favorite watering hole, IRB House of Ale rounded out the weekend! Go USA.
Go Danmark tomorrow!
Cheers!

Early June news

2010-06-06T17:57:00.002-04:00

This weekend was really cool. So many races going on but I'm not in any of them! Back-tracking to last weekend, we competed in the first Clearwater Sailing Center open water mile swim. I've never swam in the intracoastal for obvious reasons........shark city. Figured if there were many others out there, I shouldn't be too much at risk. Truth be told, we haven't really been swimming as much as years past for many reasons so no expectations going in to this, just good training effort. So, off we go into the water, my first "race" in a really long time (yeah, I don't count the SUP race.....but should) so was eager to get out on good feet. I knew the feet I wanted but they left me quickly so I was on my own. Yada, yada, yada I ended up 5th overall woman which is good for me in a swim race. Household trophy back to Kathy as the Dane was not feeling that competitive spirit! Hee hee. Got to get results where I can these days!
We were blessed last weekend to stay at L&L beach condo (thanks guys) and SUP our arms off! We did an epic 6.4-miler on Sat and it was hard for sure! I had some sore calves from barefoot beach running so we didn't do much training, just enjoyed our beautiful surroundings! We are blessed to live in such a wonderful place and know the oil is out there and hoping it doesn't come our way. Either way. we want to get out on the water and see all the cool stuff while we can. Last weekend, we saw loggerhead, tarpon, sharks which was amazing.
I'm getting motivated again to start training. The running is coming along but it's slow! Better than nothin! Get out and see the water while you can, folks!!
Cheers

video of 2010 Gulf Coast SUP Championships

2010-05-23T18:14:00.004-04:00

Check out my SLOW start!

2010 Gulf Coast SUP Championships from kathy frailing on Vimeo.

Firsts

2010-05-22T18:25:00.004-04:00

Total Newbie...again!

Beauties as fan club! Thanks, gals!

Trying to come in with respect, holding off 6th!

Post race, talking story...spent!

First off, I want to send big thanks to my nephew, Marcus, USMC serving a tour in Afghanistan for serving our great country because, if not for warriors like him, we could not be having these fun events.

There are not many times in life at this age where I'm going to have a first time experience, athletically speaking. Ask anyone who really knows me, I'm a bit set in my ways. Stop laughing now. When I first found out about this SUP race, Gulf Coast SUP Championships, I wanted to sign up. I haven't been able to race any tri's for a full year now so, being as competitive as I am, I wanted to do something.....anything! Even if it wasn't a competitive thing that I might excel at, I don't care! I have grown to love SUP'ing and the lifestyle that comes with it..... think, beach bum! I wish I was a beach bum but, unfortunately, I have a stressful day job. Makes this event just more fun! How better to end a stressful week than this! We show up to the beach and I felt like I walked on to one of the many beaches we've been to in Hawaii....really! They had a live band playing really good Island music which was awesome. Anyway, race time came around and I was more nervous than I have been for a really long time, even more than either of the Kona IM races! Crazy and I don't know why I was nervous, this is our teritary, fun sport, after all. Well, it's 3.5 miles of paddling and luckily, we had absolutely perfect conditions! The horn goes off and I go straight to the back - I don't want to ram into anyone with my board and piss anyone off! Having never done this before, I'm not sure of the etiquette involved so I get in the back an mind my manners til the first bouy. The course is a huge triange, basically. The far bouy is way off shore! I got off ok, well in the back and stayed up the whole way, which was one of my goals. Had a pod of dolphins guiding us out the to off shore turn bouy and that calmed me a bit. The sea breeze began to kick in just a touch prior to the off shore turn bouy and the water chopped up a bit there but when we turned that buoy it was hot, hot, hot!! Paddling downwind is a different being altogether! Get around the scary off shore buoy and now we are looking at land, thank God! Balance is tested a bit here but rhythm comes pretty easily. Got word from a boat following the gal in front of me that she was in 5th.....REALLY??? I had no competitive thoughts about this event, I just wanted to do it and finish in one piece. Now, I find out I'm sitting 6th, well, you can just imagine what happens in my head. No more shaking knees, no more worrying about falling off and making an ass of myself, I'm now focusing on top 5! Crazy how that happens. The last mile or so got really hard. I was shocked how tired my legs were! I was even with the gal in 4th for the longest time but she had a better line on the last turn buoy and I couldn't catch her. The finish worked like this - you leave your board on the beach front and run up about 50 meters of soft sand to the finish. Well, being the jogger that I've had to be here lately, I have no sprint at all so but I forgot about being injured and ran up the beach with my trusty paddle in hand for my fifth place female finish - way more than anything I expected or trained for!! I had some great friends there to watch and I appreciate you guys! Thanks so much, it really meant a lot to me to spend this time with ya'll! I'll just let the photos and videos say the rest cuz I'm tired! The Dane has Mad Beach Tri tomorrow so he was my super photog/vidoeg for today. Enjoy!
Cheers

The birthday blog

2010-05-16T17:33:00.003-04:00

Great glasses and cards! Thanks to all!!

Gift from birthday bar, IRB House of Ale, check it out!

Ready and waiting for action!

Trying to surf one in! eeeekkkk.

Boy, I never realized how many friends (and fam) I had until the days of Facebook! I am totally overwhelmed with the b-day wishes and truly appreciate them all! Thanks to everyone who took the effort to put fingers to keyboards! Very cool.
So, my fab hubby got me a much needed waterproof camera for my special day and I managed to put it to work this weekend! We were, once again, blessed with beautiful Florida weather and I got to paddle my little heart out! I am planning to participate (read, not compete) in my first ever SUP race next Saturday, weather permitting. I hope to be able to do this event and report great stories!
Birthday weekend, as I've called it as I took Friday off from work, was great! The great thing is that we live in vacation/tourist area (not always good), so a mere day off or weekend turns into a vacation! Beaut! We did a couple tri workouts Friday morning then headed to the beach for some SUP training. Met some friends later on Fri afternoon for a 3-mile paddle which was really fun and meant some cold beers were just around the corner! Met more friends for the beers and a party ensued which was unexpected and really fun! Thanks guys!
Not to bore anyone further, I will just enclose pics of my great weekend which are not very flattering but, hey, I'm 43 years old and have not been training for 9 months now, go easy on me!
On an heavier note, I did sign up for IM Augusta 70.3 which is the end of September. Hopefully, I'll be back in action but if not, I sure know how to walk and am not afraid to do so! The Dane is in great shape to qualify for IM 70.3 World Championships here in Clearwater so I am supporting with no such personal goals. I just want to have a goal and get back into shape which is a along way off! Just wanting to get back in the game and doing everything I can to get back in '11. Fingers crossed!
Cheers!

The come back...part deux

2010-05-09T17:55:00.003-04:00

I have avoided blogging about my hammy because I feel the fear of the jinx. When I was back "running" in January, it wasn't meant to be, hard to explain. I was not tuned into "awareness" vs "pain". Problem with me is I can tolerate a lot of pain...like any Ironman top age grouper, I suspect. I had a bunch of awareness but thought I was safe because it wasn't pain. It ended up being bad and I needed another 6-7-8 weeks off running. I quit keeping track, frankly. I am now about 9 months out from tearing my hammy and I think I have finally gotten better. I am progressing slowly with the running, as I should. I am up to 30 minutes of jogging which is pain-free and a dream! Now I want to train for something. Maybe a 70.3 at the late summer or something else. We'll see. The Dane really wants to qualify for IM 70.3 World Championships (and is in top shape to do so) here in Clearwater so that's what we'll do.....well, him not me! 2010 is an off year to get well and possible stronger than pre-injury. We'll see but I'm less depressed anyway and that is good for everyone around me! So......onward!
On a lighter note, we did get to SUP this weekend on some rough water! The water and the weather is finally warm so more fun to get out for sure. I plan to do an SUP race in a couple weeks so I'm sure I'll make a total ass of myself but it won't be the first time!
Cheers

Feels like summer now

2010-05-02T17:22:00.003-04:00

Whew, finally feeling like summer in FL! Loving it to the max. We got to SUP on Friday evening with friends and the wind made it super challenging but fun just the same. Great workout for sure! Saturday was my unofficial first triathlon, though order of events was a bit off. Did cruisey ride with The Dane and Mary "Drag-ass" (her term), then open water swim with Val, Ann Marie and her Dane Dad (and my Dane, of course), then barefoot jog on the beach. I always remember why love running so much when I can run on the beach! Feeling blessed for sure. The hammy is coming along really well this time. I'm being extremely mindful and going along very slowly this time. I am completely out of shape because I had to let go totally (of bike fitness) to heal but I'll be back (in my Arnold accent)! Super motivated as usual but on a leash. Letting 2010 season go but don't write me off for the fall - if all goes well, I may surface in a real race, fingers crossed. It is great to watch my friends and compadres compete in the early season races and I feel truly blessed to be associated with this great sport! The other "sport" I am becoming more and more passionate about is, of course, standup paddling. I am planning to enter a race later in May but not the long 9 miler because I don't have the time to get in what I feel would be adequate, real training for this. I respect the sport and conditions too much to just "show up". So, as the depression fades from "no running", I am feeling the angst to get back at it. Hard ride today with the boys in the wind really was a good way to start! Thanks boys! Never quit.....
Cheers

St Anthony's 2010....spectator and bad videographer

2010-04-26T18:42:00.002-04:00

Untitled from kathy frailing on Vimeo.

We had a blast this year! The Dane was in top 5 in his AG, best placing ever for him here on a super tough day! Sorry about the shaky picture but I am an amateur!

Where do I start...

2010-04-19T17:16:00.003-04:00

I've been a very lazy blogger, compared to some others. Just haven't had a lot to write about. When the hammy went south, my motivation/drive/determination/mind went with it! Not good. Just work, sleep, some exercise...not what I'm about. Good news is I started jogging a bit a couple weeks ago and feel this is going to stick. We had Escape from Fort Desoto Tri which is fun but not so much if you're injured and spectating. The Dane and I (I started it, I admit) got the coughing crud going around the week before so it wasn't really ideal race week for him. He didn't have the race he wanted but we have broken this down and decided better to lay a rotten one there than St Anthony's! St Anthony's is coming up this Sunday so hoping that he is well and peaked - just so you all know, he is super fit and ready to take on his new AG! I am trying to get to where I can plan some racing at the end of summer, we'll see. I have some open water swims planned for sure. An SUP race may tuck in there also.....if I don't chicken out! Check it out....http://www.gcsupc.com/
Video from Escape is coming..
Cheers.

Spring is finally here!

2010-03-27T16:21:00.003-04:00

Not much going on here as I've managed to re-injure my hammy worse than previously thought. But, at least it's finally starting to warm up. If not, I'd be completely depressed! This means the pool is a normal temperature again and we have been able to get in two full weeks of masters swim. It really sucked to get back in but I'm feeling the form (such as it is) return a bit and we're able to keep on the set intervals. I am back to swimming with the pull buoy (which I hate) so as to not aggravate the hammy too much but I'm getting pretty good with the little bit of styofoam holding up my legs! I have been riding but playing with saddle height as the re-fit I had just aint working for me as I'm having foot/IT band and hip issues. I NEED to be able to ride since I cannot run now so I may find my sweet spot. We are back on the SUP's also which is so peaceful. SUP'd mid-week after work and it was pretty awesome and great stress reliever! Again today on the Gulf with some challenging wind and swells but managed it fine. My beloved iphone died so off the the Apple Genius Bar yesterday after work and I am proud owner of a new iphone - gotta love that company! Outspokin had a ladies night last night which we attended and I think that was a success and fun! Thanks, Val.
Oh yeah, my brother survived his first triathlon and I am very proud of him! He did well, finishing in the middle of his age group and, like his little sis, if knew how to swim any he'd be killing it! Way to go Mikey!
So, hoping to get back to some jogging in the next couple weeks, fingers crossed. Until then, it's swim, bike, SUP for me......not at all bad.
Cheers.

As the hammy turns...

2010-03-07T17:18:00.003-05:00

The thing that possessed my time and energy this week wasn't training, unfortunately. It was tending to my hamstring. I went running on Tuesday, like any normal day in my life, and came home with a very painful left hamstring. I was convinced I had re-torn the muscle from the pain I was getting. An emotional meltdown soon followed, sorry DCM (new name for the Dane.....Danish Cycling Machine, stealing from Hillary Biscay). I limped for three days at work and at home. I did rest for three days and did some icing, gentle stretching, e-stim, etc. I can say today that it does feel better than Weds. Also had some ART and Graston, thanks Joe local ART guru, which was painful but I think has helped. Rode the bike Sat and today and felt fine. I don't think it will be several months of no running this time, just a couple weeks, thank God. A wee set back. My heel pain, as a result, is getting better as well. So, maybe no racing the end of March (except maybe Aquabike) but certainly April is not out of the question. Hoping I can work on fitness, which is lacking for sure after such a long time off from hard training. Hopefully, it'll get warmer and we can get back in the pool with some consistency. The Sunday ride is growing in numbers and speed for sure! If you live around here and want a super hard ride, join us on Sundays - what doesn't kill you only makes you stronger. The DCM ran Belleair Classic 10K yesterday and went faster than last year, good things! My bro Mike has his first triathlon next weekend and we're really excited for him! Go Mikey!
Cheers.

chilly Willy Duathlon...the movie

2010-03-04T18:24:00.000-05:00

chilly willy duathlon 2010 from kathy frailing on Vimeo.

February ends in cold

2010-02-28T16:59:00.003-05:00

Ahh, wish I was here now

To say I'm sick of the cold weather would be a major understatement. I'm really, actually, tired of bitching about this every week. Got some good indoor rides this week. Got back on the power cranks and the hammy handled that well. My left heel has been the only thing slowing me this week, starting to think it could be related to the new bike fit, timing fits. Either way, I have it and have to deal with it. I had an ART and Graston treatment on Friday and that really helped. Ran Saturday after 90 minutes on the trainer and felt pretty good. I am getting to where I can push the run pace a little now although I am seriously lacking fitness after 6 months + of not running! I want to work on this so need to take care of this stupid heel pain. Good ride outdoors today and the SRM reflected that after the download. I want to start lengthening the long ride a bit now, hoping it'll be warm enough to do so. Still thinking about racing the end of March, 4 weeks away. I haven't raced really since May so I'm chomping! Celia asked me "why race, what's the hurry"......I love to race and have been on such a short leash for so long it's really hard to explain. I know I'll get my ass handed to me but I don't really care as long as I don't re-injure myself. I'm progressing with the hamstring injury so we'll see how the next few weeks go. Watching the US-Canada hockey match now so gotta go. Hoping for warmer climes!
Cheers.
'

SUP, bikes and honu

2010-02-21T16:06:00.002-05:00

Great weekend, finally, here in West Florida. Not quite up to our so-called average temperatures but close enough. Ended up on the beach Sat and Sun and have a little sunburn on the face to prove it! Got in five bike rides this week and feel the new position on the tri bike is pretty good. New muscles being used which I'll have to build into but feel comfy overall. Running was going pretty well until Weds when my left heel was hurting. WTF. Well, I always said back in my running days that if something hurts more than your major injury issue then the major injury is probably doing ok. No big deal, just had to dial the running down a bit but the hammy is progressing well. Thinking of racing the end of March....we'll see. Got out the SUP's after many weeks of hibernation and, boy, was it worth it. I did a power paddle run first thing when we got to the beach today then did another paddle with the Dane a little later and the Gulf was glassy. I had a loggerhead turtle swim right by me, it was awesome! The Dane saw one as well then we had another turtle swim between us. The dolphins were out in numbers and I got as close as I've ever been to that, really cool. Also, saw a little sting ray and puffer fish sort of thing. My camera is inoperable so I'm saving my nickels for a new, waterproof camera so I can take photos on the SUP. All in all, great weekend and can't wait for summer! Tired of the cold and will try and get back in the pool this week without getting hypothermia! I'm not very fit now but I am feeling less injured which means the world to me right now. Fitness will come when I can train more consistently. Gonna try an up things a bit this week. Hang on....
Cheers.

Chilly Willy Duathlon

2010-02-14T16:10:00.002-05:00

No racing for me but other multisport athletes in the area got under way this morning in the cold Florida air. The Dane was quite nervous about this race but excited just the same. I was playing spectator......again. I did manage 2 hours on the Computrainer yesterday morning so my legs were pretty toasted. I had only planned for a run today. It was, again, an unseasonable cold day in Florida and many layers had to be piled on the spectate today! I much prefer spectating in the summer. Anyhow, good showing and the Dane won his first age group race in his new age group, the "AARP" age group, as he calls it. He was also 12th overall which is a great showing, I think. We had two youngsters that ride with us, Cody and Shayne, that performed really well and they definitely have a future in the sport! I took some video so will upload that when I get to it. I'm slowly progressing. Big thing was I changed my bike fit this week. The motivation for this was a new saddle, Adamo Breakaway. This saddle, reportedly, allows the rider to sit much further forward on the saddle which, in turn, allows the rider to tap into more power. If it's good enough for Lance Armstrong, it's good enough for me! Anyway, got Retul'd again just to dial it all in and ended up with my saddle height lowered quite a bit. This feels fine when riding but the muscles will take some adjusting. I noticed that on my run today. I did manage 14 miles of running this week so it's going in the right direction. I do have to be careful with pushing the bike intensity before my legs get more accustomed the the new fit. No racing on my short-term horizon though so more spectating will be the theme. Well, at least I can record more video! Happy Valentines to all and mostly my wonderful Dane! I love you!
Cheers

Trying to get in shape is tough

2010-02-07T17:02:00.002-05:00

Wow, you can get really out of shape when you take 5+ months off from hard training. Guess I haven't done that in so many years that I forgot how horrid it really feels. Well, making up for it now. I've had some good runs this past week which aren't fast but they are pain-free and that's what it's all about for me right now. No racing goals in the near future so just trying to get back into a routine with swim, bike, run. The winter here has really sucked. For Florida standards, this has been cold, windy and just plain ick. When we get out to ride, we ride hard to keep warm. I'm getting closer to not getting dropped on the Sunday ride which is improvement. What I really lack right now is the explosive jump to stay on the group. I can only do it so many times before I get dropped. I can go a long time at a steady pace just fine, which is all that matters for racing but it's nice to be the only girl hanging on to the group of guys. Not there yet but I will be soon. I'm also really stoked that my brother did his first brick this weekend (run-bike workout, mother) and actually enjoyed it. He has his first triathlon in 5 weeks and he is really excited about it, so am I. He is super pumped and this motivates me as well. He had some knee pain and an MRI found that he has been running around on a torn ACL, medial and lateral meniscus.... guess the mental toughness thing runs in the fam! Nice, bro! Rooting for the Saints today. Who Dat!
cheers.

Spring in January has ended

2010-01-31T16:49:00.002-05:00

I know, it's unrealistic to think that the warm weather will last forever but, I can dream can't I! We had another chilly weekend here and, with the cold fronts, come the winds! What we lack in hills here, we make up for in wind. I did get three good runs in this week that felt more like running and less like jogging which is very encouraging. We are really dialing in the diet now that it's getting closer to some early season races (for the Dane, not for me). I thought I was being good with the diet but the scale doesn't lie and now we are getting into portion control during the week. We eat quite healthy but the Dane cooks so good that sometimes I like to eat seconds. Since the training is starting to get more consistent, that should help as well. The hamstring is doing really well now and it's just a matter, I think/hope, of gradually getting the legs in shape to train. May not be able to race for a little while but if I can do some run training, I'm happy! Happy to be entering February with the ability to run (after nearly 6 months of rest/rehabbing) and the temps will be getting better. Hoping to get out and paddle more also.
Cheers.

Spring in January

2010-01-24T15:12:00.003-05:00

This pic is my running brother, the pose is a looooong story!

Firstly, want to congratulate my brother, Mike, for doing his second half marathon today in Austin, not an easy place to run! He took a ton of time off of his previous half and beat his goal by ten minutes! I am so stoked for him!

Yeah, yeah, I know. We've been bitching about the cold weather here because, let's face it, we're spoiled. We're used to 70 degree days when it's super cold in other parts of the country. Well, we choose to live here for this reason. But, January has been really cold for FL standards. We got payback this weekend with nice, warm temps. The other payback is, when it's warm, it's windy! Boy did we ride in some wind this weekend! What we lack in hills, we get in wind. We got to get out on the SUP's for the first time in many weeks too and really stoked to try and train for an SUP race in May. I am really sore from the little paddling (and trying to surf, I suck) that we did. Work to be done. On a good note, my jogging is up to 30 minutes at a really slow pace but it's better than NO jogging, so I'll take it. Trying to build some fitness on the bike now also, spent the past three Sundays on the Computrainer doing threshold intervals so it was a pleasant experience to ride outside this weekend. I don't have any racing planned because I don't know when I'll be able to go fast running. I'm so eager but also so afraid to re-injure myself and wind up taking more time off - that wouldn't be good! Keeping it positive and hoping I can race again by June or July. I'd like to go back to Providence 70.3 so if I can handle some run mileage by then, may be so. So, hoping we have more weather conducive to SUP, then I can train for what will likely be my first race of 2010! I smell a racing SUP board.....
Cheers.

Cold in FL

2010-01-10T16:56:00.002-05:00

The record cold weather has really thrown off my return to decent "training". I had planned to get consistent in the pool again but when you show up and the water temp is 73 degrees when the air temp is 37 degrees, I aint swimming! I have done many swims in the cold but only when the water is warm. Hell, it is January and I don't even know when I'm going to be able to race a triathlon due the this damn hamstring so I'm not willing to risk hypothermia. I don't much care for riding when it's so cold either, so I've been quite cozy with the Computrainer. Today and last Sunday, I have managed to crank out a couple really hard threshold workouts. This is not something I would have done a year ago. It is such a mentally hard thing to do, especially on the trainer, seems to hurt more. I have gained a bit of confidence that I can sit there and tolerate the pain - something that can go a long way in races later this year, I hope. I did do three walk/jog workouts this week which is improvement, I guess. It's not enough for me when I realize I'm now 5 months out from the last real run before getting injured. Still can't believe I injured myself so thoroughly. I can't think about the past 5 months, I have to just progress at the speed the hamstring will allow me. I am only signed up for New Orleans 70.3 currently, which is in 14 weeks, but I'm not really confident that I'll even be able to race there. May be mid-summer prior to racing, I really don't know. It is definitely different than what I'm used to planning the racing season. Good things are, I've totally recovered from the overtraining. I'm more willing to sit on the trainer and really get into the hurt locker on the bike. I'm super motivated........well, that's not anything I've ever had trouble with. Hopefully, back to swimming this week when we get back to normal temps. Looking forward to that. Keeping positive!
Cheers.

Couple things...

2010-01-03T18:31:00.003-05:00

Suffering is an Art!

Couple things eating at me lately. Aside from the usual injury bitching, it has been really cold. Cold for Florida. I hate cold, that's why I'm IN Florida. Hurts my joints and just sucks. But, the cold motivated me enough to sit on the Computrainer today for a workout I've never been able to do indoors - 4 x 15 minutes at/above lactate threshold. I'll translate for my Mother - that means, it really hurts! One thing I hope to get out of this extended injury layoff is stronger bike fitness. A part of better bike fitness for time trailing (read, triathlon) is acceptance for suffering on the bike. I can suffer ALL DAY running but, somehow, cycling suffering is different and, for me, worse. I need to learn this and embrace it. That is my goal this year. I know my running will suck, so, may as well make up my time doing something useful. That is my goal. I may not race until October but when I do, I want to make it count! I also am dealing with USAT rankings. I've been USAT All-American since I can remember but not for 2009. Didn't race enough. Won 2 x 70.3 AG races but didn't do anything else. That stings.........and motivates me. Well, it's a new year and time to change myself. I don't really know what kind of racing I'll even be able to do this year rehabbing this stupid hamstring tear but I plan to be smart about it. I've learned a lot about myself and will try to continue to keep a short leash on my motivation except in certain areas. I've made a step in the right direction. The photo is suffering on the run, something I know/do well. To the future..
Cheers

Sick of being injured

2009-12-20T16:41:00.003-05:00

So, in my over-eagerness to be competitive and train with some intensity, I managed to tweak the hammy last Sunday on the road bike. I just HAD to bridge a gap that I saw in the line and didn't even think about it. Duh. I did jog on Monday but couldn't on Thursday, didn't want to push through any hammy discomfort. I'm wondering when I'm going to be able to do any consistent running. On a good note, my house that I'm selling is under contract and we'll be staying in Belleair for now. My office got moved about 6-7 miles further from home so my commute got longer, not enjoyable at all. Christmas will be rather quiet due to the bad economy affecting the Dane's work but we'll be together so that is good. We've truly had an "offseason" going to parties and sleeping in, really getting out of shape. My main goal is to avoid excessive weight gain while I'm on this eternal injury break which I've done pretty well with. Hoping that everyone is as happy with as little as we are.
Cheers.

Still healing..

2009-12-05T07:46:00.003-05:00

Well, I've had just about enough "down" time with this stupid injury. But, through the wise advice from my good friend Linda and the Dane, I have to realize that I didn't really start my healing/down time until about 8 weeks after I got injured. So, I guess I'm only 2 months into the healing and not 4. Either way, the rest of my body is fine and I've had so many sleeps of 10+ hours that the overtraining has worn off now. Didn't know I could sleep that much, wowzers. At any rate, I can do everything pain-free, except run, of course. Tried a jog/walk on Tuesday and still had more discomfort than I was comfortable ignoring so I stopped. I've been doing lots of walking, some swimming and riding aerobically. I'm able to ride the road bike now without any problem too. If I seem to be obsessed with this, I am. I hate being injured when everyone else is going through our "running" season and spectating is really getting old. I have thought that one of my goals for next year is to try an off-road ultramarathon - nothing crazy, just 30K or even 50K if I can get the miles in. That would be the reward for being down for so long. I don't think I'll try and tackle any Ironmans next year, keep it short and get some speed back which will take a long time. The only thing I'm signed up for right now is New Orleans 70.3 (signed up the week after the race, loved it so much). Hoping I can be healthy enough even for that at this stage! It may be longer before I'm able to sustain any consistent running. I'm rehabbing as much as I can and doing lot's of dryland for core and all that which should help in the long run. Hoping I'll come out of this stronger in other areas. We'll see.
Cheers

IM Coz

2009-11-29T17:24:00.002-05:00

Yup, I'm not there. First IM I've signed up for and not done. Feels really strange to pull up athlete tracker on Ironman.com, see your name and not see any splits. Looks like very, very favorable current for the swim, of course I miss THIS race. Either way, can't rate a race you didn't do. On a good note, I feel the hammy has really done some good healing the last couple weeks. Mostly because I haven't done much of anything. I have been swimming 2-3 times per week, mostly pulling (hoping my shoulder holds up) and riding easy. I'll take it over doing nothing....I don't have the mentality for that! I'm 3 1/2 months from my last run and really feel I'll be back to jogging in December which I'm so looking forward to! On a brighter note, the Dane has been a racing machine! He did the 10K run at the Turkey Trot and did about what was expected, another mug in the cupboard. Then another race on Sat night, 5K run and it was cold. He did really well there, sub 19:30 run on sore legs. He's running well and I'm hoping to run! Crazy and I'm ready to be DONE spectating! I do think I've got a head start on the aerobic bike miles, core strength and quality swim yards. Maybe I'll exit this catastrophic injury better.... I sure hope! Keeping the chin up and feeling hopeful, what more could you want this time of year!
Cheers.

Big, big weekend

2009-11-15T17:09:00.003-05:00

Me and Linda, now a World Champ!

The Dane and me on our fun weekend

Cassie, the stud World Champ and fun chick!

Do I need to label this! Rinney and Julie Dibens, these chicks are the best!

This weekend was huge. The triathlon world was zeroed in to our little spot on the planet, Clearwater Beach. Also, my brother ran his first half marathon in San Antonio, TX and did really well. Wish we could have been there but I wouldn't have missed the festivities here at home for the world (sorry Mike). I couldn't race because of the hamstring injury (which is finally getting better, I think) so being a spectator is something I throw my whole heart and sole into. I had some friends out there racing so was really amped to cheer as much as possible (and have the hoarse voice to prove it). Short story, it started out with dinner with Crowie (won IM Hawaii x 2) and Rinney (second woman/marathon record at IM Hawaii) at one of our local eateries thanks to Shimano and Outspokin. A real fun time to chat with people who race really, really fast and catch up with Crowie (with whom we had dinner prior to his first win at Clearwater 70.3 in '06). That was an awesome way to start the race weekend. The swim was altered due to concerns over the Gulf being super rough with remnants of TS Ida but the race went on with all professionalism possible. Anyhow, it was an awesome day and I'm happy to say that I have two friends who are AG world champs - Linda and Cassie you chicks rock!! I actually became friends with the winner of the women's race overall, Julie Dibens, what a performance and "not a one trick pony" - quote from her disc wheel. She dominated and was the first women to break 4 hours for the distance - truly awesome to see and a great champion!! The after party was, in the words of Rinney, "fricken awesome". Whew. I have lots of pictures, most are not fit for viewing - you know the party was good then!
I want to tell you about a girl. I had the privilege of meeting said girl three years ago while I was training for my first IM Hawaii. She is a legend in triathlon in this area and, if you're competitive in triathlon in this area, you know who Linda Musante is. I got back into the sport after some years away and knew the name. Here, it's like Dave Scott or Mark Allen - you hear the name but you never actually get to meet the person. Well, I got to meet her on a ride (thanks to Tim H). She was everything I imagined and much more. I have known a lot of smart, cool, fast people in my life but this girl was truly different. She is one of the most competitive and tough people I've ever known. She also has one of the biggest hearts. We are terribly similar in a lot of ways, one of the differences is that she is now, finally, a World Champion. She is one of the most deserving individuals I can imagine. I am not starting a Linda Fan Club, I am just so aware of what she has gone through since her death-defying bike crash in the summer of '08. She could have died, she could have given up but that's not what she's made of. She didn't start back "training" until several months after the accident, and by "training", I mean moving her body after the bruising was gone. She got right back on the bike like a champion does, even though she looked over her left shoulder more often than before. I say all this because she came back from a devastating crash and won her age group on Saturday. We tried like Hell to help her train, the run was her worry. I couldn't run train with her so the Dane ran the course at a pace we all felt that she should/would need to do to win. I told her she is going to win at Clearwater, she didn't want to believe me. I kept telling her, over and over. Bottom line, she came off the bike with a lead, as she often does, and ran her way to a world championship. I'm hoarse but it's worth it! We are so proud of Linda. I'm happy to have a friend like her and hope that one day I too , can accomplish half of what she has! Bravo girl, we love ya! Cheers

IM Florida craziness

2009-11-11T07:15:00.001-05:00

This is one (main) reason I don't want to go back to IM Florida. The drafting/cheating is rediculous! Check it out...

Pre Clearwater buzz

2009-11-08T16:31:00.001-05:00

Getting ready to SUP on IRB, it's cool out!

The Dane gets the heavy lifting today

That is one tall board! Or I'm short!

Well, now the triathlon world is going to be focused on Clearwater Florida. Fun for us, a major pain for those locally that don't give a damn about triathlon! Since we reside within running distance of the race, we'll be out on course all day long cheering on all the hard working athletes (on mtn bikes). I go back and forth between starting the race and just doing the swim, and doing the swim and bike and not doing any of it. I actually feel I've FINALLY turned at bit of a corner with the injury and only because I've learned the difference between pain and discomfort - something which I have never had to think about. Pain is something that I've learned to disregard, which, ironically, leads me to where I am now! I suppose that being more "in tune" with the inner workings/pains of my body will benefit me in my training/ racing/recovering down the road. I will not be toeing the line on Saturday, I know myself too well and I will likely try and "run" somewhere along the way and set myself back another 12 weeks. Ugh, my sanity cannot handle that! I do, on the other hand, have friends that will be racing. I'll be out there as the loudest cheerleader! I love that we have a World Championship race here and may not be here forever so we have to take advantage of it! So, when you see the crazy group of people at the top of the Memorial Causeway bridge with bells, whistles and lots of antics, it's us and we're just trying to give you our energy! Enjoy Clearwater!

Swim racing.....my new sport

2009-11-01T16:52:00.004-05:00

Video is just our beautiful venue at Carlouel. Can't beat it!

So, I've finally come to the realization that I won't be back to running any time real soon and am backing off the hard cycling and some of the swim sets. Tried a jog on Monday and had pain, bummed. I have really backed off this week with the hard cycling, just doing easy power crank rides, swimming and weights (core and upper body most). I think this is having a good effect because the Jog on Monday didn't set me back as much as two weeks ago. I am hard headed but eventually I catch on! We had an open water social swim race on Sat up at Carlouel. The week temps were so warm this past week that the water temp actually bumped back up to 80 degrees. The Dane, Linda M and I brought wetsuits anyway - I always get cold and I have this pipe dream that I may get a miraculous cure before Clearwater 70.3 race! So, we wore wetties but nobody else did. Linda needed to practice in hers as she IS racing Clearwater and hasn't done much swimming in it (she swam great, expect great result at Clearwater from her). We had a 1/4 mile swim first and that was over quickly which was nice. Then the long walk down to the start of the 1.2 mile swim, seemed forever. Went well though, I actually PR'd for me at that distance (with a bit of a current) at 29 and change. Also, have another household trophy, thanks only to the Dane's poor sense of navigation! Damn, why can't I race! Very frustrating but good to know my swim training is going pretty well. We had a celebrity appearance by Cassie M who is also racing Clearwater (won the AG a couple years ago) so fun to catch up with her. Overall, super fun event and venue for swimmers and triathletes to test themselves. Much thanks to Leo. The next event will be an SUP, swim, beach run race on Dec 5th - praying I can run some by then (or I'll get a pinch runner). Athletes are starting to show up for Clearwater 70.3 now which is exciting. Wish I could race but I've accepted my current lot in life. Could be worse, could be snowing!
Cheers.

Updates on the injury front

2009-10-18T16:29:00.004-04:00

And

Wish I was Kara. Slap, back to reality. And, Linda and the Dane on the long run.
Ok, I think I officially have surpassed the longest time I've not run in at least 20 years. It's testing me more mentally than anything. It has been over 9 weeks with no running due to the hammy tear now and, good news, it is feeling better. So, in my ambition to return to running and sanity, I tried running, read jogging, on Monday while the Dane was doing his mile repeats. Just jogged 2 min on, 1 min walk for about 15 minutes. Didn't "hurt" but I did feel uncomfortable. Bummed and set back a bit for sure. But, I feel ok now, think I recovered ok. I've learned that when I am riding, though I have no pain, I place a lot of stress on the hammy with sprinting or accelerating so I have been avoiding these parts of riding. I have been avoiding riding in the hills as well for the same reasons. I have been riding the Power Cranks twice per week but on the Computrainer with the IM Canada real course video and I love riding the climbs but find that is stressing the hammy. So, I need to keep riding boring, flat roads to not place stress on the hammy. I'm learning. I downloaded a really good hammy rehab program online and a progression schedule so that is what I'm focusing on doing daily now. Mix of stretching, both static and eccentric, and strengthening, both concentric and eccentric. The eccentric rehab is what needs to improve before I can run again, in my opinion. Figure I'll wait another week prior to another jogging trial. Bummed I'm totally going to miss out on IM 70.3 Worlds here in Clearwater but I don't want to do anything that will set me back. I thought hard about doing the swim and bike but I know I'll instinctively sprint out of the water into T1 and that could set me back another 3 months, no can do. So, I'll be cheerleader like the last two years and get motivated. Watching IM Hawaii online last Sat was awesome. I want to give major props to my friend Lisbeth K who had a well deserved win in the 40-44 AG in Kona, truly awesome performance for her! So, I will be back and, I think, better. I'm riding a lot more than I would, has to count for something. Thinking about a swim camp or two during off-season also to improve my technique. I am not signing up for any races until I'm better, that's my rule now. I am, however, already signed up for IM 70.3 New Orleans so have that goal. I am excited for my brother who is going to run his first half marathon in four weeks, I think he'll surprise himself. He has done a 10K and 5K in his training and has hardware to show for each race - better than most. His goal is to do a 70.3 race next year, should be fun to help him on his journey. So, that's where we are now. Into the off season for me but the Dane has the last sprint tri of the season next Sat, I think he'll win Masters again (at 49, not bad). Warm wishes.
Cheers

Not dead...really

2009-10-02T17:47:00.002-04:00

So, for those who aren't on facebook (mom), probably wondering what the Hell happened to me, I'm still alive. Found out on Monday that I had torn my hamstring at the origin (biceps femoris, to be specific). Note that this MRI was done nearly 6 weeks after the injury so it was probably much worse initially than what showed. I am extremely disappointed but relieved to know exactly what the problem is - makes rehabbing and goal-setting easier. I'm sure now, after doing some research, how this happened. I think that I was totally overtrained and my quads had been really shot for weeks - probably more than I should feel is "normal" for IM training. But, being the overachiever and driven individual I am, I chose to ignore and push through this. I've read that when the quads, main cycling and running muscles, get overdone, the other, smaller muscles get recruited and may or may not be able to handle the load. My hammies are relatively weak, something I've known, and took the brunt. Felt a twinge on the last long run (that I ignored completely) and pushed on. Bad idea and the beginning of my demise. One day, running 7:30's on my last long brick, the next, can't run 1/2 mile. The log tells all and, if I had a coach, I would have been told to back off way before. The complications of being a self-coached athlete. So, fast forward to now. I haven't been able to run for 7 weeks now. My ortho said likely 8-12 weeks for me. Note, I am pain-free mostly with swimming and cycling, thank God - my only source of therapy other than the grappa! So, riding power cranks with no pain - actually riding these better than I ever thought possible for me (the mind is amazing). I'm thinking/hoping this will make transition back to running easier, we'll see. Riding regular bike too and swimming. My swimming has come back to me also in the pool - the other "sign" I was overcooked was I couldn't swim worth shit during the summer, just plain drained. I've learned alot. I'm not 25 anymore and have to take recovery days - very hard for someone who loves to train (and has a stressful job/needs the release)! I do have the IM 70.3 World Championships here in November and I plan to at least do the swim and bike. If I can run some, I'll give it a go but my ortho told me the last thing to come back is fast running (and don't re-injure and go through this all over). Great, in a World Championship race and no fast running - should be a humbling experience! Well, I earned this and will embrace it fully and be thankful that I have qualified for this race - a feat that is no longer easy (I couldn't qualify last year). So, I'll keep updating to anyone who wants to know. Onward and I'm not giving up just getting stronger!
Cheers

And, more video

2009-09-22T05:22:00.001-04:00

Love making movies with my Mino HD and Flip!

Sand Key Tri, well, duathlon.....

2009-09-13T17:53:00.002-04:00

Swim cancelled due to a few waves. What is coming of this sport.

Ironman Canada '09 race report

2009-09-04T15:47:00.003-04:00

Warning, this is long. Read if you dare. 7th Ironman, worst result.
Was going to title this "cut lip, sprained thumb, bruised ego race report" but thought better of it. This is, though, what I left Penticton, BC with. Every year, I manage to have an absolutely horrible day in a race. This year, it ended up being the biggest race on the calendar, unfortunately. Yes, still bitter, upset and moderately depressed. Training went extremely well this summer. I had the Dane around to do the workouts with me and that pushed me harder and harder. Not gonna lie, the goal was to qualify for IM Hawaii in October for my third trip. We had wonderful group on Saturdays to do long rides with in the hills. We had another wonderful group for fast ride on Sundays. I felt these weekly jaunts which pushed me very hard, would benefit me in the end and give me a great bike split on a tough IMC bike course. I was riding the powercranks twice per week along with another mid-week ride to give my cycling a boost. It was showing in training but I hadn't raced since Florida 70.3 so not really sure where it was all going. I had a foot/achilles injury coming out of (and going into) Florida 70.3 so took a week off from running then and decided on a huge change, to rid myself of orthotics. This proved over the following several months to be a good decision as my foot pain mostly resolved as I continued to train. Enter taper week one. Went for regular Tuesday tempo run and got about 1/2 mile before I had to walk home with strange extreme pain in my left hip/upper hamstring area. Funny, I don't remember tweaking or injuring this in my brick the previous Saturday. No biggie, I was sure this was one of those fleeting taper problems. This hampered the taper, no running at all, just some riding and swimming. I admit I backed off the swimming this year due to many reasons but mostly so I could focus more on biking and running - the money events in long course racing. Anyway, I proceeded tapering without running, figuring this would certainly resolve prior to race day. Still felt a bit tired riding but this is usually the norm for me. Got to Penticton and had three ART sessions in the days prior hoping this would cure me. Onto the race. Slept great the night before, not unusual for me. Had my normal breaky and got in thewetsuit and warmed up. I had been paying attention to recommendations on where to line up for this one loop swim and felt I knew where to be to get good benefit of drafting. Don't think I overestimated my swim speed. I was trying to be competitive and go for a Kona slot - can't do that from the "back of the pack". No offense to others. Gun went off, waded/swam behind the fast-looking girl I lined up behind and thought I was in good position.....until the masses came. I will make this very short and just say that I felt I was going to drown and meet my maker on this swim. I had a full panic attack, the legs went numb and felt the day was ending here, needless to say, not a good way to start a long day. I did manage to find clean water inside the buoys and decided this was the place for me and managed to stay there the remainder of the way (with exception of the turns, obviously). I managed to survive the swim and it was much slower than I wanted/expected but I did indeed survive which was a new feeling for me. I felt the leg/hip pain and WALKED up out of the water and pretty much knew this was how the day was going to be. Getting my wetsuit off, I felt pain in my right thumb, not sure if this occurred during the swim or out of but didn't pay much attention, as I would normally do (this swelled during the course of the ride and added to my dismay). On to the bike, ready for my great adventure. It was an adventure indeed. All I can say is that it's hard to do this course if you don't train/descend in mountains. Needless to say, don't have that opportunity living in Florida. No excuses here - I've been working hard on my climbing and was climbing very well and passing folks along the way. Problem is, I was getting creamed on the descents. I am a total pussy descending (and I only weigh 104 pounds), and I know it. It's been a known fear/weakness of mine for a long time. I was freaked out in the water and now freaked out on the bike. I got through the bike and if I was on a "scenic" ride, it would be great but unfortunately, I was in a race. I am disappointed at how fearful I was on the descents but when I learned that the Dane was not that comfortable either, I didn't feel so bad. I had several girls in my AG pass me on the descents but I would pass back on climbs but I never felt good. I found out later, the Dane was having severe cramping issues only a couple hours into the ride. I couldn't hold my planned power numbers on the flats later either and figured I was just too cooked from training. That's the risk when you're self coached and extremely motivated! Anyhow, finally made it back into town and got off the bike and tried, by reflex, to run into transition and had the same pain I'd been having for two weeks. Bummer. Got into the tent and didn't hurry too much. Chatted with the nice volunteer helping me and limped out of T2. I knew immediately, the marathon wasn't going to happen for me today. Wanted to cry but just walked and soaked in the disappointment. Managed to find the Dane coming the opposite direction and told him I was done and he told me the problems he'd been having and wanted out with me. I made sure that he was very certain about this and we walked hand in hand to the med tent. We were treated very well there and had a nice massage. Overall, a good learning experience, I suppose. The thing about having a bad day is that you truly analyze everything that would not otherwise really be looked at too closely with a good race. So, for those reading this mammoth sob session, you might ask: What do I take out of this? Several things, actually.
1. Don't sign up for races with mountain descents, I suck at them
2. Don't smash yourself so hard in training that you are still tuckered for the race
3. No extra-curricular activities within two weeks of a major race (SUP session in the swells I think contributed/caused this last-minute injury)
4. Consider hiring a coach to put a governor on my motivation.....oh yeah, can't afford that at this time
5. Consider not doing races with mass starts with 2600+ people - panic attack is close to follow
What are the good/positive things?
1. I had a solid 7+ hour "race situation" training day
2. No pounding from a marathon
3. Nice Vietnamese meal while others were still running, ugh
4. Awesome trip to Canada where I'd never been before (and may never return to)
5. The crowd support at IMC is second to none. Yellow Lake climb was like (I imagine) climbs at the Tour de France, no lie
6. I still have IM Cozumel at the end of November - trust me, if I can run , I WILL be going for this.
So, I have a couple of appointments with doctors who, hopefully, know more than I do and can figure out what is wrong with my hip/leg so I can get back to running. In the mean time, I will enjoy the beach, walk barefoot, ride my road bike, swim masters, swim open water and move on. I do also have IM 70.3 World Championships here in Clearwater in November. If I'm healthy, November will be a very busy month. I am truly hoping so!!
Cheers

Mini IMC race report

2009-08-31T09:09:00.002-04:00

Well, what can I say. I've never dnf'd an Ironman so I guess my time was coming. I was pretty sure starting the race that I wasn't going to be able to run since I haven't really been able to run for the past 12 days or so. I still don't know how I injured my leg/hip but absolutely cannot run and that's the only thing I can't do. The swim was super crowded and scary. Was slow but glad I survived as I was sure I was going to drown in the first half mile or so. Managed to sprain my thumb also. The bike was epic and the downhills were scary - I think I was the only person riding their brakes going down the mountains. Lost massive amounts of time there. I climbed well though. Got off the bike and couldn't even run through transition so I knew my day was done. Very, very disappointing to have an injury like this come up during taper. I think I may have injured myself SUP'ing, not sure. Will figure it out when we get home. The Dane was cramping severely during the bike which continued into the run so decided he didn't want to walk 26 miles either. We showered then found a great little Vietnamese restaurant along the run course and called it a night early. Great race overall though and I would love to come back here and finish what I started. Anyway, need to pack the bike.
Cheers

One sleep left

2009-08-29T19:21:00.003-04:00

Transition bags lined up, like graveyard, eh

Mere hours prior to starting our epic day tomorrow and feeling pretty calm. I was able to sleep past 6am today for once since coming to the Pacific time zone. Even though I fell asleep before 7:30 last night - real party animal! Anyway, got up and walked to the lake for our daily swim which was nice because it was warmer and there was a little cloud cover. The swim will be tough on the way back to the beach because the sun glares in the eyes. I have some great Sable goggles that are mirrored so hoping that will be good (thanks, Val). We did a little 30 min spin ride through some beautiful rolling terrain just out the door from where we are staying. I have some video and plan to post this when I get a chance. Stunning vistas and I wanted to ride there all day and forget why we were here! Back to the expo for more ART torture/treatment to finish us off. We cleaned up and had a bite of leftover pasta which was supreme with the awesome ingredients we have to cook with here! Went to local farmers market and got a few things to cook with tonight - the Dane is in his glory with all the great veggies! Had to rack the bikes and drop the transition bags today also so got to see the lay of the land, as it were, for tomorrow. Just relaxing now and enjoying a local wine, doesn't get much better. My "injury" feels a bit better today but the test will be tomorrow and I hope that I can work through this. I'm more worried about surviving the bike - it is truly an epic course that I want to be sure to manage my energy on. I was going to do a video blog today but too lazy and video isn't downloading as I would like. None of you should mind missing my mug! Thanks for all the well-wishes which we appreciate very much. This race will require the best we have and it's always a bonus to have all the encouragement. Thanks.
Cheers.

you, you and you

2009-08-28T19:50:00.003-04:00

Our patio dining spot, not bad

Early to swim, not bad

Bike and run course, very pretty

Somewhere along the bike course

These are the wise words from one (and only) Paula Newby Fraser. If you don't know who that is, do me a favor, save me the time and google her. Briefly, she won IM Hawaii nine, yes nine, times. More than anyone else. And, she has won IM Canada. We had a breakfast with her because we contributed to the community fund which goes far to help the local community support programs such as children's sporting events and various others. A feel-good thing to do, good karma builder and I'm happy to support charity in this community which we happen to invade for a few days. Today, was a swim in the lake which is beautiful. Then over to the breakfast and here Paula give many words of wisdom. Waited for more ART torture then had that. My ART guy today suggested that I try a jog today, just 5 minutes or so (most I've been able to do in over a week) to see how the treatment is working so I can report back tomorrow. Let's just say, if these people can save me, I may change my career!! I did jog for three minutes with moderate pain but, an improvement. How I'm going to string that into 26.2 miles, I haven't yet figured out. Very, very frustrating because I'm in the best condition of my life, I feel, and running pretty well all year. That said, I'll take what the day gives. This afternoon, we drove the bike course. If you want a challenging, epic, stunningly beautiful ride, come here. It is going to be scary in the long descents but, more than the wind, I can control this. I will post video when I have better connection and it doesn't take an hour to download! Having our healthy pasta meal tonight that chef Anders is whipping up as I type. Will try a video blog tomorrow, we'll see how that goes.
Cheers

O Canada

2009-08-27T10:07:00.003-04:00

Beautiful Seattle sky

Lake Chelan, WA

Our view of Penticton from the patio of our duplex

Made it to Penticton last night. The drive was pretty and uneventful until we hit the border. Yada, yada, yada 2 1/2 hours later we were allowed in. Hopefully, my faith in the pleasantness of the Canadian peoples will improve during the rest of our stay! Seattle was really cool and the drive out of there was amazing. We stopped half way in a little town called Lake Chelan which borders the Cascades and ate a fab Thai meal. That said, I'm sick of eating out already. We just put the bikes together since I cannot seem to sleep past 5am! We will get registered, take a swim and a bike ride and try to find an ART guru to help me with this hip/groin/hammy problem that I've managed to obtain and hasn't gotten better by not running. Wish us luck and I'm praying my race doesn't end in T2!
Cheers.

In the barn

2009-08-23T16:54:00.003-04:00

Well, taper is in full swing. I feel really tired, which is usually normal for me. I have managed also to somehow injure myself during this taper and I'm still not quite sure what's wrong or when/how I did it. I ran fine last Saturday after the long ride and felt tired but good. My foot has slowly been better and better and is, essentially, a non-issue. We SUP'd quite a bit last Sunday, tried to battle some big swells which was probably wrong. Then had the whole thing with the manatees and were on the boards for quite a long time. Felt a twinge in my groin area, where the adductors and hamstrings attach on the left leg but didn't think much of it. Went to run on Tuesday and could barely go 1/2 a mile and had to walk home due to pain. Haven't run since, have been favoring it just to walk but doesn't bother me to swim or bike. Today, feels a little bit better. Praying it won't be there in one week so I can run a marathon. I'm moderately freaked out but realize not much I can do but rest, ice and take lot's of Advil (which I don't think helps much). Anyhow, otherwise, things going well. We leave on Tuesday and I'm in desperate need for a vacation! Have a full day at work tomorrow, should have taken it off but didn't. Oh well. Will make the days off more sweet! The bike is packed but still have to pack the rest of my stuff. I took a couple photos of my IM Canada Splish suit - hope it's not too cold to wear! Hope I get to run a full marathon in it also! Will certainly update from the road as we will be traveling with laptop. Wish us well, eh!
Cheers!

video proof!

2009-08-18T17:01:00.000-04:00

manatee orgy and other various topics

2009-08-16T17:47:00.004-04:00

I hope to have some footage of the amazing scene we were blessed to see today while on the SUP's in the intracoastal. We witnessed at least 8 manatee (endangered, I think) in a mating pod along the sea wall not too far from home. The day started out on the Gulf. We had the day off from training (thanks, taper) so ventured out to the Gulf as there was a tropical storm brewing so the waves were starting to come up. Since the wind was offshore, we thought we might be able to paddle and catch a few waves back in to the shore. It was way worse when we paddled out that it looked from the beach. If I wasn't two weeks out from my Ironman race, I would have been more daring, maybe, but not today. The winds were blowing but offshore so the water was pretty glassy but decent swells. We bagged this due to fear of injury and went home. Got home, and noticed the tide was super high so decided to launch off the sea wall across the street. Best decision of the year. Got out to the flats and saw huge pod of manatee making a big stir along the sea wall. They were slapping water and moving around, even swimming under our boards! It was a truly magical experience and something we hung around a while to watch. Luckily, friends who live close by noticed us out there on the water just hanging around and brought out the cameras, I'm hoping to get footage. It was truly a highlight.
The week of training last week was ok. Super hot and humid so I think we have that covered. We had a "race rehearsal" ride/brick yesterday in the hills and I do not feel recovered on the bike at all, mostly going up hill! Hopefully, that will improve during our taper. I do, however, feel super strong running. I can run on extremely tired legs and keep 7:30 pace which is encouraging. I think IM Canada is more a runner's race (as long as you can ride decent) so I'm feeling good about my run fitness now. I hope my bike legs come around during the taper or it will be a long day! Getting excited to leave for Penticton now and making packing lists. One thing for sure, if I don't do well, it's not because I'm not fit! The Dane hurt everyone on the ride yesterday and is rediculously fit!
Cheers to the manatee!

This is LM and the Dane SUP'ing on the glassy Gulf!

Driving to SUP in the Gulf (not today)

What it takes

2009-08-08T19:14:00.003-04:00

Do we really know, well, not really. The game changes constantly. The competitors change, constantly. We think about it, constantly. What am I speaking of......Kona. What else? In my mind........constantly. Wanna go back. My ticket is going to have to be earned in 3 weeks at IM Canada. Won't be easy but we've trained really hard. Today, for example, rode only 4 1/2 hours (cuz I'm baked) but the brick was 6 miles at an insanely happy, feel good pace of sub-7:30. That shouldn't "feel good", it should "feel shitty". Don't know but I'm certainly embracing running with really, really, tired legs. Good, I hope. Ran 18 1/2 miles on Thursday night in the Florida heat at sub 8:10 pace and stayed aerobic for most part. Is this my IM marathon pace now, sure hope so. Just glad to get through the key workouts. The foot/achilles is doing well out of orthotics, never going back if I can help it! I feel much more fit and definitely faster than the spring doing the 70.3 races.
Video is just stupid coverage of parking lot in the hills getting ready in the dark. We're tired of waking at 4:15am on Saturday mornings! Taper is a whisper away! Cheers.

4 weeks to go

2009-08-02T17:51:00.002-04:00

We are in the middle of the heat of IM training. It's hard. Every morning comes with groaning and slowness. We do it anyway because it's what needs to be done, basically. If you want to be good, to compete, you have to get up and keep going. The really hard thing, I think, is to keep going after hard, stressful work days. That's what no one sees and doesn't get factored into the "training time/stress", but it's a factor, I assure you. But, you might ask, why do it then? I don't know. Everyone's answer is very personal but I just like pushing my body to the max and seeing what I might learn about myself, how do I handle real pressure and misery. I get a lot of pleasure from a long day of work, training the body, pushing the boundries and maybe too far sometimes. It's likely rather sick but it is what it is. I feel most fit and "healthy" (not mentally, of course) when in this place. You walk into a public place and know that you can out run/bike/swim anyone in the joint for the most part - in a Darwinian world, that's pretty powerful. But, I digress. We had a good week of training. Long run was faster, at lower heart rate. Long bike in the hills with longish brick was brutal in the Florida heat but it prepares us for anything (except cold). Ride today was good tempo and tolerable. Definitely earning the taper but it's a couple weeks off. Staving off further injury for the most part. The foot is holding up pretty well, off all orthotics. I'm very happy about that! Got to SUP for a little bit today but conditions weren't great - pretty breezy with a lot of chop but we managed a bit of time on the boards but relaxing on the beach is our real reward for a hard week. To get back at it again tomorrow for sure. Light at the end of the tunnel for now though.
Cheers.

Lightening makes the hair stand up!

2009-07-26T18:26:00.003-04:00

The Dane pondering the sunrise
Paddling away

Dodging the lightening, we ended the week of big training block. Looking towards this week on the schedule, I was just wanting to get through it without any major problems. That occurred, and I'm happy for it. Damn near got struck but lightening today on the bike ride, it was scary. We had to bale out into the Tarpon Springs marina to save ourselves, good idea! We got to stand there and watch a forming funnel cloud try and get angry and we avoided to full on downpour and electricity. Ended today's ride with a solid brick of 6 miles at sub-7:30 pace. We were supposed to do that run yesterday off the long run (5.5 hours) but I was already bonking (bad calorie management) and I had wicked cramps (you gals know what I mean). I have gotten all my runs in this week and need to do the same for the next two weeks for sure to feel moderately confident about my IM marathon. I stopped using my orthotics and that seems to be a good decision thus far. The only time my foot bothers me now is if I run fast - which isn't an issue now with training for IM! We got two good days of SUP also. Friday the water was glassy and we saw lots of fish - tarpon, snook and mangrove snapper. Pretty cool when you're "standing" out among them. Today, a bit more challenging because the water was not glassy but choppy but I like that challenge to try and keep paddling and stay up. We did much better today in the chop, it's a real workout! Fun, fun, fun though. Five more weeks to IM Canada......
Cheers.

"Rest" week

2009-07-19T16:13:00.003-04:00

We had a nice, unusual rest week training-wise. That basically means, back off the long run, and Sunday ride is optional. We opted out. Actually, we opted to SUP as the sun rose today. Great decision as the storm clouds kept building off-shore. No riding in the rain today, thank God. Yesterday, the ride felt like storm chasers. We managed to ride in and out of every thunderstorm in Hernando and Citrus county. It was plain not fun. I hate riding in the rain, I get very unnerved that I, or someone else, will crash. Or, worse yet, a car will come skidding into the group. When we hit Brooksville, the lightening started. It was not fun but we had a 5 hour ride on the calender so that we did. Then we took our soggy selves onto a 40 minute brick which went quite well (other than Jaime getting bonked and lost). I'm feeling tired but in pretty good shape overall - likely, better than a year ago. The more I run, the better I feel. I've managed to slim down into race weight now and we still have 6 weeks to IMC so will need to be careful to not lose any more weight! Then Dane is in unreal shape. He won Masters category at the Morton Plant sprint tri last Sunday after riding 90 miles in the hills on Sat. Unreal, for sure. We will continue our IM build now, it gets longer and harder but will go by fast for sure. I hope we aren't dodging thunderstorms all summer though.
Way to go AC in today's stage! Only Tour stage I'll get to see live but it was worth it!
Cheers.

Well deserved beach time

2009-07-13T18:54:00.003-04:00

We had a good week of training. I managed a tempo run and long run of 2 hours without too much complaining from the foot. The tempo run (long warm up/cool down with only 20 min at 7:15 pace) was hard as I haven't run "hard" since St Anthony's - had to get the brain to remember how that feels (been running real slow the past couple months to let this foot get better). The foot complained for a day afterwards but I was able two days later to jam out our 2 hour run. Nothing pretty but got it done none the less. We had a solid long ride in the hills on Sat with good group then Anders did the Morton Plant sprint tri on Sunday. There is no way I could have done a race, I was spent (ended up peddling squares by my lonesome for three hours instead). He did awesome, won Masters. The video is celebrating that. He had a broken seat rail also but brought home the W and was really happy. I had a really good brick run but felt like ass the entire time - I guess running sub-7:30 will do that. Anyhow, have to recover a bit and ramp up a bit more next weekend. On a lighter note, we had the best SUP session ever. Got to the Gulf before the wind kicked up too much and the water was super clear, you could see everything. Had an amazingly large school of rays swim right through us, very cool. As per the video, the wind kicked up and forced us out but we got back in about an hour later with somewhat of a choppy sea but rideable (our first ride in the choppy Gulf). It was a great time and good workout (like I need more workouts). Loving it here in sunny FL......when it's sunny!
Cheers.

tempo run tuesday

2009-07-07T18:49:00.003-04:00

Have a new toy and will try and post videos

Oh, am I tired

2009-07-05T17:34:00.003-04:00

A little motivation on my paddle!

Lovely three day weekend is ending, sadly. One would think I'd now be all rested and ready to tackle another week. Probably would if not for IM training in full effect. I am quite smashed today from the weekend of swimming, biking and running. It was so rainy during the week we did miss a few workouts but nothing disastrous. Working on getting my long run to be, well, long. Not there yet but hopefully will be able to jam it up to 2 hours this week. My foot/achilles seems to be tolerating the work and gradual increase in mileage. I have gone 180 degrees from the world of orthotics and am just going without and it seems to be a good thing. There is a big sprint tri next weekend that most are doing although I'm going to pass. I really need to get in my bike rides more than one hour hard tri effort. We did get to SUP on Friday morning. It was pretty windy and the surface chop in the intracoastal made it very challenging! My calves were sore from constantly gripping the board to stay upright. Fun, fun though. We spent the 4th riding, running and beaching with L&L, fun times! Loving Le Tour!
Cheers

Ohhhhh, so excited on war against cancer

2009-07-03T17:48:00.002-04:00

http://www.youtube.com/watch?v=Mw_4McYl4Tk
Go through the effort and see the you tube.

http://www.nike.com/nikeos/p/livestrong/en_US/video_wall?guid=09bac6ee-3f75-1a3f-3658-97bff9537f4c_id16035#?guid=7f8f833d-0ca7-e6e6-5fbc-e50aa74c9394_id16035
If you can watch this, please take the time to. Amazing women. Lance get's through. I see a ton of cancer and I believe in the cause. Go Lance! (He's already won if people give to the cause).

some pics

2009-06-24T19:36:00.005-04:00

Gettin ready to ride

Yippee, happy to go ride at sunset

Ugh, heavy after paddling!

Just wanted to put up some stupid SUP pics. We are trying to launch off the seawall across the street but hard when tide is out. I am having difficulty lugging the board as well - I know.....weak!
Training is going well except for the running. Trying to manage upping mileage with foot/achilles problem but going to work it and see how far I can go. Supplementing the running with power crank (http://www.powercranks.com) workouts instead of swimming tues and thurs morning prior to weight/core work. I have good days and not so good days with the foot but it doesn't bother me enought to take a hard break from running so..... I won't. After all, we're 9 1/2 wks out from IM Canada, kinda have to run! Winging it!!
YOLO

Starting IM training

2009-06-21T17:28:00.002-04:00

We are 10 weeks out from IM Canada and a good week in the bank. I have been cycling 5 days per week, up to 4 runs per week now and 4 swims. My run is not where I'd like it now as I'm nursing my left foot. It only bothers me when I run, of course, but I'm going to try and push it and see what I can do with it. I'm supplementing my run with the power cranks twice per week on the computrainer which is no easy task, I assure you. We had a nice 85 mile ride in the hills yesterday with a good group. It has been super hot here for June with humidity through the roof, even for Florida! Came out of that feeling quite tired. We got the call that our SUP boards were in and we went and picked them up, very exciting! We couldn't stand not riding them straight away so did a sunset paddle off the sea wall across the street. What a ride! It is amazingly peaceful to paddle at sunset in calm water. I think I found my new drug (besides regular training). Today presented the usual Sunday ride. It is always fast, hard and now, hot. I tried harder to tack on the the front group today in spite of the fact that we did the 85 in the hills yesterday. The legs were really tired but I feel a bit stronger every week now, good progress. After 100K on the bike today and a max HR of 183 (don't know if I've ever been that high on a bike), the run beckoned. It was over 90 degrees once we started our 4 miler off the bike. Heat index was way higher I can bet - hotter than any part of the IM Hawaii course in my two showings! Got through that with a niggle in the left achilles but all went away with a dive in the pool once home - ahhhhh. All pain goes away once I stop! We didn't quite have the energy to paddle today, yet - maybe later. My dream is to paddle in Hawaii and see the fishies beneath me. I'm glad that my motivation is back in full force after a good spring racing season. After all, YOLO.
Cheers.

YOLO

2009-06-14T17:24:00.007-04:00

If you look at the youtubes. just mute the music. There is sooooo many cool videos on SUP, it's SICK. We aren't surfing the big swells.......yet! Thanks Christina N for the link! You're a rock star and I wish I was riding with you in France in July!!

Good week in the books. I started back running after a forced break due to left foot/heel/achilles problem. Haven't really nailed down what the culprit is but I don't think my achilles is the major problem, which is good. I had a couple ART treatments on it and my ART guy didn't feel the achilles was problematic either. I do/did have pain in the ankle ligaments which is really strange. I thought I had injured every body part possible, this is new! Anyhow, I feel better although not totally pain-free. I only have pain when I run, of course. I plan to try and manage this and begin on my Ironman journey as is. I can't afford to take any more time off from running. That said, I will just be doing run frequency for now - nothing super long or fast until I feel my foot can handle it. I am really intrigued now by the whole barefoot movement and plan to persue this idea more in the off season. I'm reading "Born To Run" so, forgive me. Awesome book and extremely motivating - makes me want to take up ultra running! Meanwhile, we had our "first" long ride (we've been doing this all along during the spring) in the hills yesterday without too much problem. Actually, I felt quite better as the ride went along. The Dane was moderately shattered (but, ran 12 miles thursday evening then raced a 5K on fri night) so, it's all relative. We did the usual Sunday group ride this morning which I was concerned about after 4 hours in the hills yesterday but I felt better than last Sunday! Crazy but glad to know my fitness hasn't dropped off too much on the bike. I've had five days on the bike this week and plan to continue this track until I can run more. Swim-wise, we are on long course now which is always difficult to begin with but I love it as it goes. Now, our extracurricular SUP activity was awesome today. We launched at a new spot (normally alot of fishermen there) and got about an hour riding which is a real sweat-sport! The more I do this, the more I like it. We toured around the bird islands off the Belleair causeway which was cool. The Gulf is still a bit too rough for us right now, the wind blowing out of the west is churning things up! We will stick in the intracoastal for now. I will post pics of the boards when we get ours - they are getting shipped now and we are on borrowed boards. Great core workout and fun in the sun!
Cheers. And, my new mantra, YOLO (You Only Live Once)

It's all about the SUP

2009-06-07T17:05:00.003-04:00

Boards sleeping in the pool

Owe, that hurts!

Our lovely launch spot

The Audi is packed!

The Audi likes carrying stuff

So, as if we need more physical activity and sports in our lives leading in to Ironman time, we have discovered the SUP. For now on, understand the SUP means 'stand up paddleboarding'. Cuz I don't want to keep typing 'stand up paddleboarding'! So, we saw these last October while we were in Kona but didn't rent because we were dead set on surfing. I am not a good surfer and I'm still not a good surfer. If I lived in Hawaii, I'd likely become a good surfer because it's all about loving the water and becoming one with the elements which I love. Here in FL, I have to mix work with training which doesn't leave much time or energy for watersports. And, the "surfing" on the Gulf just aint that great. I know, you can drive over to the East coast but we simply don't have time for that. That said, for some reason we rediscovered the fasted-growing water sport in the world, SUP. It is described as 'walking on water' and it really is......once you get more more comfy with it, I'm sure! So we have sought out a few shops who actually sell these boards locally and got some demos this weekend (the shop insisted on it......and they can't keep stock because there is such a demand). I had a bit of a shocker the first time out. I, first of all, had a board that was a bit narrow and short for my skill level, which is......nil. We had to launch these monster boards in water that was calm, not choppy and with a sandy bottom (preferable to oyster bottom...ouch to the feet). Went to a little park near the Sand Key bridge, under which runs the fast current of the Clearwater pass. I got up ok on my "narrow" board and paddled a bit but ended up in a bit of a current which I found which was more than my amateur self could handle. I fell off the board for the umteenth time and found I was getting swept in the current and got a bit panicked. I got off the board and swam with the paddle in one hand to the shore as as fast as I could with one arm. The board, paddle and myself survived but I was spent. I tried to carry the board and paddle back to where we started but the Dane came to my rescue and carried it for me. My arms and shoulders were done. I went back out but avoided the current, I learn fast! We went out again today, found a calmer launch spot, and totally enjoyed the workout (that is after our 3 1/2 hour bike). We found calm water with dolphins and fish jumping, it was nice. My shoulders are pretty rocked but I'm all in. Swim tomorrow will be ugly but that's ok. On the injury front, my foot is ok after a week off of all running. Had ART on thurs and found where the pain really is so going back tomorrow for more torture. i'll likely get back running this week. We're 11 weeks from IM Canada so I don't want to take much more break from running. I think I'm heading in the right direction so feel good as I can without running (thanks Powercranks). Cheers.

Givin props

2009-05-31T17:15:00.003-04:00

Another great weekend on the beach in FL. I failed to mention and thank my greatest weapon and favorite training partner and man of my dreams, the Dane. He has been a huge part of my success this season and I wanted to make sure that he got proper cred. He knows this all of course but I'm not sure that anyone really knows how much of a positive influence he is on my training and racing. The music fits so don't shut it off......
Val (from Outspokin) did great yesterday taking over one hour off of her prior best in the Hawaii 70.3 after losing 40 pounds - we are very proud of her accomplishments and look forward to more from her!
Inspiration is everywhere, you just have to keep an open mind...

I like this

2009-05-30T17:19:00.002-04:00

We are two weeks into our "summer mini off season" and I'm actually enjoying it, believe it or not! I feel totally out of shape but that's how I'm supposed to feel on a mini break. We start our big build for IM Canada in a couple weeks then, God willing, further push to Kona. We'll see. I have a painful left foot and I can't quite pinpoint it but I'm not at the point where I think I need to stop running all together so, I won't. Not much running going on now anyway - just beach runs after open water swims, nothing organized. I'm enjoying getting back on my sweet road bike, such a nice ride. In fact, the leader and likely winner of this year's Giro is riding the same bike - awesome ride on the Giant TCR Advanced. I highly recommend a test ride on it if possible, go to Outspokin's new store! Our new bridge opened yesterday - Belleair Causeway bridge which replaces an aging draw bridge and gives us a really nice 13 mile loop with three such bridges to climb on the bike or run (although no pedestrian traffic allowed yet). We also had great opportunity to try out a stand up paddle board today from one of the owners of Nekton surf shop (nektonsurf.com) who was gracious enough to take us to his house and try out his board. I instantly fell in love with this! So many toys, so little time! We're going to check out a few other shops prior to laying down any coin on this but it's definitely in our future! We have a few friends racing right now at the Hawaii 70.3 on the Big Island so many positive vibes going their way. Some local folks also racing Mad Beach Tri tomorrow and likewise to them for a safe adventure. Race wise, we are going to spend most of June doing beach 5K running races and a sprint tri in July then onward to Penticton, Canada for the epic North American Ironman race the end of August. All's well that ends well! Hoping the body holds out for a few more but I've had a great run thusfar. Thanks for all the well wishes after Florida 70.3, I really appreciate it!

Recovery

2009-05-22T18:36:00.003-04:00

Nothing intelligent to say (not as if there is ever) but we are getting cabin fever here in "sunny" Florida. We have slept in (til 6am) every morning all week which is really a treat. Wanted to swim but felt I needed the sleep more at this point. We did a road bike ride this morning (off work) and found my legs are still dead. We'll ride through the weekend and try and open water swim if the water cooperates but otherwise no programmed workouts for now! I'm eyeballing my kayak! IM Canada is on the horizon and I want to be hungry!! This will happen.........
Cheers!

Fun pics at Florida 70.3

2009-05-20T17:53:00.004-04:00

Since I'm sitting around doing nothing now, figured I'd post a few pics

Our little cabin feast!

The Dane tired post-race!

I'm a bit more elated post-race

Ah, the awards.....finally getting the big one!

5 tries, one AG win... Florida 70.3 race report.. never stop believing in yourself

2009-05-19T17:37:00.003-04:00

Got back from Disney yesterday morning in a full-on Florida downpour! I fully expected we were going to crash and die in that rain but, luckily, I wasn't the driver! Once again, we hit the right weather for the race on the right day! We got to registration and what not on Saturday around 1pm with our housemate Linda M (female 55-59 ass-kicker) and all went smoothly. Had no real issues and didn't forget anything this time - pays to have a couple races in the bag already! Tom Z does a good job as RD and should be commended! I didn't feel particularly great in my workouts during last week but that never really means anything. I did have quite a bit of stress at work and figured that would eat away at my energy and likely did somewhat. We had such a nice Saturday afternoon with our house mates and just sat and relaxed. Luckily, all of our waves went off around the same time (Linda at 6:30, me at 6:36 and the Dane at 6:42) so we needed to be to transition early to set up. No issues here except it was quite dark out! It is very strange starting a race in the dark, I think sunrise finally came when I turned the last buoy for home! This swim start is hard because you aren't "allowed" in the water prior so all warm up has to be dry land - something I'm not very good at, not being a swimmer from birth. I had a really good start and lead my wave about half way to the first turn buoy until my left arch of my foot started cramping - a brand new thing for me! Had to let that work it's way out and slow up a bit. In doing so, another purple cap (my wave) got ahead of me - granted, since I breathe to my left, I had no idea what was going on on my right even though I took a gander every now and then. So, I jumped on her feet and let her navigate me through the throngs of other swimmers from the earlier waves. Not much contact so I didn't get too freaked out. I lost my navigator every now and then due to the traffic but found her usually. Towards the end of the swim, which I thought was quite long, I had another cramp in my foot and had to let it work out, weird. Now I'm thinking if this is something that will come back to haunt me today. Got on dry land and hauled ass the long run to T1, managed to pass 2 purple capped gals in the process - knew I didn't have a good swim at this point. I let it go mentally, no use in getting down about it. On to the bike and I felt tired and moderately sluggish. I had to work way harder to push the power that came easily in New Orleans. Luckily, my SRM kept me honest and I tried no to lollygag too long. Passed another two in my AG on the bike. The drafting was pretty bad, mostly with the men that I saw. The Dane finally caught me after mile 40 and seemed to be struggling to lose the pack ahead of him. The wind kicked up the last hour on the bike but nothing like it was in New Orleans so I handled it mentally pretty well - wish my legs handled it as well! Got off the bike without issue and onto the run. Actually left T2 with the Dane just ahead -found he was cramping in T2 trying to get his shoes on! I had a bit of a bounce in my stride and ran through the first mile in 6:40 - either short mile or my pacing really sucked! I felt the vague twinge of a side stitch building and didn't want a repeat of Kona '06 so had to slow up and regulate the breathing pretty much the next 8 miles or so. I never felt good but never felt horrible although had a couple spots where I thought I was going to pass out and managed those ok. I broke the run course down in my mind and it went pretty fast until the third and final loop. I had no idea of my placing or anything so just tried to push the third loop even though I thought I was going to puke at any moment. Finished strong and waited for the Dane who looked great finishing. We all gathered in the CAF (Challenged Athlete's Foundation - awesome charity) and they were awesome to sit with. Seeing all the folks with amputations of various extremities do the same thing I just did is really awe inspiring! Linda finished strong and crushed her age group.....again! The Dane finished strong also but had many cramping issues that we'll work on figuring out later. I didn't know I won my AG until we found the unofficial results page. This is my fifth time doing this race (missed last year due to Europe trip, well worth it) and I finally got a win! The time wasn't fast and I thought I could go faster but I went fast enough. Never stop believing in yourself. If anyone wonders how hard it is and how much dedication and consistency it takes to finally win one of these (70.3) races, just ask me but you better have a lot of time to hear my answers! I was very gratified that, even on a day when I didn't feel my best, I could do enough damage control to be competitive. We'll take a little mental and training break now before embarking on IM Canada training. Thanks to all who sent us well-wishes, it really does mean a lot to me. The groups that I train with in the pool and on the bike really have helped make me a better swimmer and cyclist. I hope I'll continue but for sure I'll continue having fun!
Cheers

kathy's blog

Marathon hangover

Marathon recovery

Jacksonville Marathon rant

Marathon week

Turkey Trot and Autumn Fest fun!

Thankful

5 weeks to go

Keeping it together

11 weeks to go

Runnin'

Progress...

Top Gun non-race report

Morton Plant Sprint Tri report

Oldsmar Taphouse 5K "report"

Still alive

Florida 70.3 RR

St Anthony's Tri report

Racing coming fast and furious!

Miami Int'l Tri 5150 race report

Triathlon training...harder than run training!

Chilly Willy Duathlon '11

Clearwater Halfathon 2011

The Sub-40

Honeymoon Island Adventure run

New year, new (old) me

Last race for 2010......report

Key West Tri report

Busy run race week

Women's Running Mag 5K race report

IM 70.3 World Championships spectator report

No half marathon

"Fall" paddle festival

Suncoast Sprint Tri 2010

IM Kona weekend, always an inspiration!

IM Augusta 70.3 report, the comeback

one week to go

Labor Day/week vacation

From 0 to 70.3

The Big Five-O

I'm back.....I think (hope)

11 months

Lotta water under the bridge

Running 5K's....well, jogging

Early June news

video of 2010 Gulf Coast SUP Championships

Firsts

The birthday blog

The come back...part deux

Feels like summer now

St Anthony's 2010....spectator and bad videographer

Where do I start...

Spring is finally here!

As the hammy turns...

chilly Willy Duathlon...the movie

February ends in cold

SUP, bikes and honu

Chilly Willy Duathlon

Trying to get in shape is tough

Spring in January has ended

Spring in January

Cold in FL

Couple things...

Sick of being injured

Still healing..

IM Coz

Big, big weekend

IM Florida craziness

Pre Clearwater buzz

Swim racing.....my new sport

Updates on the injury front

Not dead...really

And, more video

More video

Sand Key Tri, well, duathlon.....

Ironman Canada '09 race report

Mini IMC race report

One sleep left

you, you and you

O Canada