Suncoast Sprint Tri 2010

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!

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

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

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

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

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

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)

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

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

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

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

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

Check out my SLOW start!

2010 Gulf Coast SUP Championships from kathy frailing on Vimeo.

Firsts

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

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

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

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

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...

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!

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...

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

chilly willy duathlon 2010 from kathy frailing on Vimeo.

February ends in cold

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

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

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

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

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

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

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...

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

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..

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

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

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

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

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

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

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

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

Love making movies with my Mino HD and Flip!

More video

Getting around to making movies of the video footage I shot on our trip to Penticton. Don't worry, I won't quit my day job just yet.

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

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

Ironman Canada '09 race report

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