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.