tag:blogger.com,1999:blog-10611679473952322702024-02-19T08:11:08.934-05:00Tri-ing Races Not CasesMy Journey in Triathlonstri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.comBlogger113125tag:blogger.com,1999:blog-1061167947395232270.post-52442628420843823282013-01-24T12:29:00.000-05:002013-01-24T12:29:14.571-05:00Back in the AirSo it seems that flying time is a perfect time to update my blog. Thank goodness for wifi on Delta. One of the many reasons it is my airline of choice.<br />
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So the days at home between my last trip and this one were definitely a whirlwind. After some dreadful rain and snow, Richmond was blessed with a few warmer sunny afternoons and I definitely took advantage of getting my workouts in outside with friends. So grateful because the last few days have been frigid and I woke up to snow this morning. With all of the travel, home days are particularly critical. I can't miss workouts and I need to make them count, not just go through the motions. <br />
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My coach Jenny blogged this week about the "SWITCH" and the need to focus, be in the moment and block out all other distractions when its time to get the work done. I think I have that switch, particularly when it comes to racing, doing a power test or a hard interval workout, but I'm not quite as focused as I probably should be when it comes to the more "routine" or base building workouts. <br />
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This past weekend was a good combination of focus and good hard workout fun. On Friday, excited to try out my new cleats for indoor spinning (so I can ride more while I'm on the road), I convinced some co-workers to join me at the YMCA for a lunchtime spin workout. This was probably my 3rd indoor spin class ever and the workout left me a total sweaty mess by the end of it. (and the cleats worked great!)<br />
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Saturday was one of those days to focus and find my switch. Ironically, when I went to go run I realized that all of my gadgets that I normally rely on during a run like this --my iPod and my Garmin --were dead. I found a substitute for the iPod with my phone but I wasn't waiting around for my Garmin to recharge. Music on these runs helps me discharge my brain from the normal constant dialog of work, stress and other things on my to do list. Sometimes it acts like white noise, other times the songs and lyrics really reach my soul and help me be in the moment and work harder. Saturday was definitely a white noise day. Without the Garmin, I was left to run by feel, something I think I don't do often enough. The task was an hour and 20 min run on an out and back course. Out controlled and easy, back hard and pushing it. I loved it. The way out felt so relaxed, time to focus on form, easy breathing and staying relaxed. The way back hurt. Hurt in the lungs burning, mental toughness fight, borderline throw up kind of way. It was a challenge, and I love a good challenge. How many minutes, not seconds, can I be faster on the way back than the way out? I pushed to a good 3:30 negative split. It hurt, but a had a huge smile on my face at the end.<br />
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Sunday I spent some more time in the pain cave, but this time outside on a group ride with friends in celebration of my friend Meredith's 32nd birthday! Knowing I was missing hard intervals Jen had planned for me that day (I get them this weekend), I worked my *#* off to stay with the big dogs at the front. I got dropped a few times and was toast for the last 4 miles straight into the wind but I know the effort will pay dividends later this Spring. And, yes, I even did my T-run afterwards.<br />
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Monday was a firm holiday. YIPPEE! And so, after a mid-day swim, I took myself completely out of my comfort zone and went mountain biking. The hubby would rather be on his mountain bike any day than his TT bike. I on the other hand came to a revelation over a year ago that I could never ride a mountain bike again and be completely happy. But, enticed by friends and stories of flat, non-rooty new trails (I say stories because the actual trails didn't exactly match up), I thought I'd give it another try. Yep. Still not a fan. Mountain biking for me equals fear, nausea and frustration. The whole time I feel like I'm going to throw up or explode into tears. I'm not sure which is worse -- the fear of breaking something and crashing or the frustration of not being able to clip into my damn pedals quickly. I swear, my bike knows the frustration though. The minute I'm about ready to fling it on the side of the trail because I can't clip in after 45 tries, I clip in on the 46th. BUT I did survive and I have dear patient friends (and hubby) who waited for me and helped guide me along AND as coach reminded me I was outside and not in the office! <br />
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My final random thought for the flight is about fighting through it and mental toughness. This week's tennis at the Australian Open has been AMAZING! Serena Williams is my current favorite women's player. I love to see her mind work on the court and the way she fights. Tuesday night's match was a nail biter against fellow US player Sloane Stephens. After a very focused first set, Serena's back started to spasm and the second set turned against her. It was evident that her serve was gone, and her movement particularly to the backhand side hampered. Most pros I think would have called it quits or called for another injury time out. Not Serena. Her determination, pain and grit was evident through the rest of the second set and through the end of the match. I loved cheering for her and watching her fight her demons and her limits. She played every point like it mattered, giving it her all, whatever that was, and fighting hard. She knew her body well enough and her own mental toughness to keep playing and fighting, even if it meant an outcome I know she isn't satisfied by. Watching her fight and push through reminded me of what I love about triathlons and one of the reason I compete. I love each year to push myself beyond where I thought my boundaries previously were, to learn something about myself and to compete. Nothing brings out the best in me than a little competition. Serena has had some tough life experiences, matches, and injuries that I know she must draw on when she runs into a mid-match injury like she did this week. When I go all in to my workouts, push past bad days or feel the pain of a tough workout, like the second half of this past Saturday's run, those are the cornerstones to competing in the future. Those are the memories I can remind myself of when I am in the moment of my next race or group ride, pushing my limits and perhaps questioning the outcome. So thanks Serena this week for the reminder to stay tough and fight hard. <br />
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<br />tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com0tag:blogger.com,1999:blog-1061167947395232270.post-32999816047387375732013-01-13T14:21:00.002-05:002013-01-13T14:21:16.306-05:00Random Thoughts from the AirYep...blog post 2 for 2013. . . A good start. . . which is also how I'd classify my past week. This post comes from high up in the air on my way to LA and hopefully a little more vitamin D than what the skies in Richmond have been able to offer this week.<div>
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Far from perfect in achieving my mini goals, I have at least made a good start and forward progress. While not an excuse, my days don't ever seem to progress as I visualize them the night before. Somehow, I'm sure due to the nature of my work, I am always greeted with new projects, phone calls and tasks that interfere with a well-planned day and yes, my own mini-goals. I'd be lying if I told you I've done my 10 minutes of yoga/meditation every day, got up early every day I said I was going to or even drank the ounces of water I was supposed to the one day it was my mini-goal. But I have achieved a bunch of my mini goals since the new year. For example, I'm getting pretty efficient in packing my snacks and lunch. While my goal is to bring twice a week, I find I'm bringing nearly every day -- its definitely a financial savings and it helps with journaling and keeping on track of my nutrition. I have food journaled every day since the new year -- even those days that I got a bit off track. I've done yoga and/or spend 5 or 10 minutes being mindful at least a handful of days in the New Year. Two new books are on my Nook (although I haven't started them yet. . . I'm hopeful I might get a few minutes to read this trip) and I even rejoined the world of morning workouts this week with an early morning run on Tuesday and a 5 am wakeup call this morning to get at least get the large part of my long run in before leaving for LA. And, not to pat myself on the back too much, but so far, I passed up my customary glass of wine on the plane and brought my own lunch.</div>
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This week will be a challenge for me. Being on the road always throws an additional wrench into my plans. I find it exceedingly hard to go out to a nice dinner and not drink a glass of wine (or two), to make smart choices, to rest well and to fit my workouts in. </div>
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Lots of small steps forward to make yet this year -- it is after all only two weeks into 2013 -- but I think once I start making them and continue to be conscious of my mini-goals, its easier to gain momentum and to turn the small steps into something bigger. </div>
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tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-71598276970340825792013-01-02T21:50:00.003-05:002013-01-02T21:50:23.416-05:00A New Year - Bite-Sized GoalsI love the beginning of a new year. It's a chance to look back on the good and bad of the previous year, refocus and start anew.<br />
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Nobody is perfect. I am certainly far from it. I love listening to others resolutions, soaking in suggestions and making my own lists and goals.<br />
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In reflecting on my goals for 2013, my past achievements and failures, I concluded that I do not do well with lofty big idealized and unfocused goals. They aren't concrete enough for me and don't have immediate deadlines. And, consequently, I don't necessarily achieve them. I like a methodical, black and white, scientific approach to things. Schedules written out and plans. I was a science and music major in undergrad. Both disciplines suited me just right. Enough creativity to satisfy my need to explore and enough rhythm and routine and right answers to satisfy the type A side of me. On the contrary, economics was not my forte (kind of interesting since now I use economics a lot in my line of work). It was abstract, fluid, and I often had difficulty finding my way from point A to point B, wherever that may be based on factors x, y and z. <br />
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This year I'm taking a methodical approach to my goals and breaking them down in tiny bite-sized pieces. I got this idea from the nutritionist I'm currently working with, Kim Mueller. At the end of each food log page, she asks me to list 3 goals for the next day. They don't have to be food related or major life changing events. They can be repeated. They don't have to be perfect. BUT I do need to write them down and they do make me reflect on my current day, my larger goals and what small steps I can take the very next day to move myself forward. <br />
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I haven't eliminated my lofty and bigger goals for the year and I plan to list those at the front of my journal so that I can keep them in mind and check in on them on a regular basis. Those are still a work in progress, but here are a few:<br />
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1. Practice 10 minutes of yoga or reflection/meditation a day.<br />
2. Journal EVERYTHING I eat for the month of January.<br />
3. Read 20 books this year. 10 must be non-fiction and 5 of those can't be related to health or sports. (Thanks Caroline for this suggestion).<br />
4. Prepare for a move to the fan in 2014.<br />
5. PR my A race in June and FINALLY break that 6 hour half ironman barrier.<br />
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HAPPY 2013 everyone! Off to write my bite-sized goals for tomorrow. tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com4tag:blogger.com,1999:blog-1061167947395232270.post-75780898645482966542012-03-29T10:14:00.000-04:002012-03-29T10:14:41.130-04:00Still AliveThis blog post is dedicated to my fellow Tri-campers Caroline and Angelina who may have slight heart attacks when they see that I have blogged. <br />
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My last post was a promise that I would post my entire race report from CDA. So much for that. Post Ironman, work life flourished and my free time was well just enjoying free time. I didn't do any other triathlons post Ironman, but rather just enjoyed goofing off, training for "fun" and spending time with family and friends. <br />
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Since CDA I have raced... On the road and om the trails. I have this birthday this year--yes it is my 40th-- so I decided that I needed to do something different and a big challenge. So I decided I would challenge myself to my first Ultra. A 50K+++ in the western part of Virginia. <br />
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So this fall I started with the Maymont 8 miler (my first trail race), continued with the Richmond Half Marathon, then the Bear Creek 10 miler (another trail or trial race as our shirts said), and in January a 35K back at Bear Creek but on a different and VERY muddy and wet course. The finale was in February, a 50K plus plus or just under 34 miles of trail running fun outside of Appomattox, Va. <br />
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The trail running and the experience of the Ultra was a challenge worth taking. I enjoyed so many great long rambles through the woods with Kate, Molly, Jill, Lynn and others and got to run for running's sake, not for a fast time, or an interval but just to run, see new places, and enjoy being outside. The 50K itself was a challenge... Both physically and mentally. More so because I had a major wipe out at mile 6 resulting in an instant swollen and badly bruised left quad muscle. Having running partners and knowing all of the miles I put in training kept me putting one foot in front of the other. Thankfully after some advil on course and some time, the miles got better and the end came sooner than I had planned. We all finished the task that day and I was thrilled with my sub-7 hour time. <br />
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After a bit of R&R plus a trip to Germany for work, I've been back focusing on tris and trying to get myself in some semblance of shape before TriCamp in Tucson-- where I am headed now! My fellow JHC athletes are inspiring me to keep my schedule a little closer and see what happens when you complete all the training as written in your plan.tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-28376867944412623082011-07-18T07:32:00.000-04:002011-07-18T07:32:34.666-04:00IM CDA Race Report - Part 1 - Pre-RaceAt the start of race week this year, I made a promise to myself that no matter how I did in this IM, I would write and publish my race report. I did not after Placid. Not sure exactly why but I think it was a combination of anger (at my terrible bike leg) and embarrassment (at my crappy bike leg). That, and by the time I was finished with IM Placid, I was fried, terribly fried and not wanting to thing another thing triathlon for quite some time.<br />
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</div><div>This year, as I was preparing to race, I wished I had that report. I remembered many of the feelings and parts of the day and was able to dig up my old race plan, just for comparison, but I really wanted to read the raw truth. And, I didn't have it. </div><div><br />
</div><div>So here is my attempt at my first IM Race Report. I apologize for the length, lack of pictures (will post some eventually but have yet to download) and hope I don't bore you to tears, but this report is really for me. So that next time (and there will be a next time) I will be able to look back on this report and see how I've grown, and changed and more importantly, reflect on the emotions of the week that make Ironman week so special and unique.</div><div><br />
</div><div>Starting at my pre-race week thoughts . . . </div><div><br />
</div><div>This year, I was a mix of calm (I amazed even myself), worry (that I was a bit unprepared), and excitement (I was ready to put it out there). Placid I think helped with the calm. This time, unlike the last, I knew that I had it in me to finish. It may not be pretty, but given my last experience - my horrible bike leg, the side cramps, walking my bike and how terrible I felt getting off that bike - and then the amazing gift of one of the most fun and enjoyable long runs in my life, I knew that no matter what the day threw at me, it was a long day out there, things change over the course of the day, and I would persevere. In fact, the best Ironman advice I ever had from Pro K, to hang in there, assess how you feel, fix any problems immediately and hang on - things will change - was certainly the lesson learned from Placid. Unbeknownst to me, it would also come in very handy on IM CDA race day. </div><div><br />
</div><div>The worry part - well, I guess that's only natural. This year I switched coaches to fabulous Jen H (YAY!) and while I felt very confident with her abilities (she coaches some amazing athletes) my volume and training was very different. And, on some levels I worried - is it enough? In fact, I was the one who asked for a true 20 mile run (versus a run for time) and snuck in one last LONG swim of the IM distance the week before the race. </div><div><br />
</div><div>At the same time, I felt ready. Very ready. My body felt strong, uninjured and not compromised. I felt alive, was able to sleep and didn't feel like a walking zombie. There were no thoughts of getting sick the week of my taper or being too run down. And, I was able to hit my last hard training block with confidence and vigor. I wanted to do that last tough climb up Wintergreen mountain on tired legs and I was ready to do my last long long run - even though it was HOT and very humid at 5 am in the morning that day. This I attribute to the wisdom of my coach. The great part of this year's training was that I was excited for the race - and ready to go do it.</div><div><br />
</div><div>Race week, I fine tuned my race plan and goals with Jen. It was lengthy and detailed - what I would eat, what I would wear and some positive self talk in there to encourage me to be strong, cues of things to think about while on the bike or run. I read it every day pre-race that week and committed those thoughts and plans to memory. </div><div><br />
</div><div>We arrived in CDA on a beautiful sunny Wednesday. CDA had unseasonably warm temperatures that day and the lake was glass. Our copper roofed house was situated right on the run course and lake. While a bit eclectic inside, and completely lacking of all window treatments, making for some early mornings, it was beautiful and perfect for the week. Bart and I lucked out with the first floor master and the view out our bedroom window was stunning. </div><div><br />
</div><div>We all took a dip in the lake that afternoon (without wetsuits), did a little grocery shopping and enjoyed steaks on the grill and a few glasses of wine. I felt remarkably calm and a little like I was on vacation. </div><div><br />
</div><div>My stomach, however, knew I was there to race and so from Thursday until race day, my body was pretty much like a sieve. I could eat anything and everything, because well, it just didn't stay with me very long. So I ate. </div><div><br />
</div><div>Each day leading up to the race, we swam in the lake to acclimate to its cold temperatures. And each day the water got colder and colder. In addition to being in the mid 50s, the water was choppy and had white caps most mornings. After my 20-25 minute swims, my feet and hands were frozen, and I had to concentrate on not feeling seasick. With each practice swim, my thoughts of a fast easy swim went out the door and my thoughts instead turned to survival and what am I going to wear?</div><div><br />
</div><div>We drove the bike course twice in the days before the race. I was SO pleased that it was flat or at least fairly flat for the beginning and end sections of the bike. And from the car, the middle section was definitely rolling but lacked the long steady climbs of Placid. I was encouraged and felt my 7 hour bike split goal was definitely within reach. </div><div><br />
</div><div>We did all the usual things pre-race - spent too much money at the IM store, packed our transition bags, ate, went for a little spin on the run course, went for a little shake out jog, ate some more, relaxed with our feet up, racked our bikes, got a little tune up ART (for my neck/shoulder that I tweaked on my last self induced LONG swim the week before IM), slept, visited Jamba Juice, bought toe and hand warmers and gloves. In fact, the most stressful part of the week was figuring out what to wear race day. The week was much colder than I had expected and due to the freezing water temperatures, I was really concerned that I would be cold on the bike. Ended up not using any of my newly purchased warm gear, but better safe than sorry.</div><div><br />
</div><div>For the most part, I did well pre-race. My anxiety levels were fairly low and I only had one break down - the night before, when we all went to bed. I must confess I cried a few nervous tears to Bart. He did a great job of calming me back down and telling me it was okay if I was last to finish in my group of training buddies but that he certainly had all the confidence in my goals and me. With my cry out of my system, and a myocalm to help me sleep soundly, we went to bed early and, for the most part I slept. A definite first for me.</div>tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-33651890991616849342011-03-30T15:42:00.000-04:002011-03-30T15:42:24.787-04:00Shamrock reportFirst, I apologize for the boring presentation of my most recent blog postings. It seems that the only time I've had to post has been while mid air. And, you guessed it, I'm on the road again. This time it is for something fun! Tri Camp in Tucson, AZ with a bunch of other Jen Harrison athletes. And so it figures that my good travel karma has come to a close and our flight from Atlanta to Tucson (where I was so nicely upgraded) was cancelled. I'm instead typing this from my window seat (the worst possible for me) on my way to Dallas to catch another plane to Tucson. I only hope our bags and Kate's bike box make our new agenda. Thanks to fellow camper Melissa, my bike is getting picked up from TriSports. TriSports has been tremendous! and made it very easy to ship my bike to them. I promise the next time I post to add some pictures. Not sure how to do that from my iPad. <br />
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Shamrock was a mixed bag for me. As you know from my last post I was aiming for a sub2 hour time. But as you also know, I had been on the road in CA the week before and was a bit fatigued from work heading into the weekend. But I was optimistic and so on Saturday, after loading up our car full of dogs (we had Lulu, Mav and Oliver dog Sophie) we headed to the beach. Kate graciously offered accommodations at the Oliver house and we loved being able to crash in familiar surroundings with our fur kids. We joined Kate and the kids for a yummy Greek dinner and went to bed early. Unfortunately, my body clock was all off and I had another prerace surprise to deal with -cramps.<br />
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I ended up sleeping like crap with cramps and sweats through out the night. In addition, each time I woke, I heard the wind outside getting worse. When the alarm went off a 5, I was still feeling crampy and not race ready and broke down in a bunch of tears to Bart before deciding to suck it up and just see what happened. Kate O, poor thing, learned she had brought her old shoes with no insoles in them and no orthotics. Let's just say that as we headed to the start, we had no expectations on that cold and windy morning.<br />
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Our race plans were similar and so we decided to start together and see how it goes. I could tell Kate's legs were feeling fresh and mine, well let's say I was completely flat. I usually am able to cruise for a few miles of a race before I have to work at all. This was clearly not the case. I worked from mile 1 and from the start, my HRs were higher than normal. At mile 3, I decided to maintain my "warm up" pace around 9:20 and let Kate go. I figured that if I was able to hold this pace, I could find another gear mid way. Or at least I hoped. Mid way, I still had no extra gear. Try as I could to get into the 8s, that day was not my day. So I continued to push with what I had. The result was a very mentally tough 13.1 miles of which none felt good or easy or flew by. I did manage a PR of a few minutes but missed my sub 2 hour goal by 55 seconds. It will have to come in a different race. Kate had an amazing PR of 2:57 and some change and my other Richmond training buddies had PRs and some really strong races. It's great to see how much we've all improved over the past several years and how hard everyone continues to push themselves.<br />
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After a forbidden beer, we went to Pocohontas Pancakes where my surprise reward were some yummy gluten free pancakes! We returned to Chez Oliver, ran the dogs on the beach for a while and snuggled in for some tired afternoon naps. <br />
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Despite my disappointing performance run wise, I was still very proud of not quitting and hanging mentally tough. I worked for those miles like you have to work for miles at the end of a half ironman or Ironman when you aren't fresh and your body doesn't want to cooperate. That effort turned a disappointing race, less so and one I could be proud of.<br />
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Now, it's time to go get my butt kicked at Tri Camp! Mt. Lemmon here we come!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-46399681906674003192011-03-18T16:17:00.000-04:002011-03-18T16:17:49.448-04:00Maximizing TimeSo the last month hasn't been too different from the previous. A lot of work, a lot of travel and a lot of juggling. Since my last post I've been out to California two more times (I'm actually returning now) and have had multiple day trips in between. Not to whine about CA though. Both times have been week long stays in sunny Pasadena at the Langham-Huntington hotel. I highly recommend it if you are ever in the area. My favorite part of those stays has been the amazing weather. What's not to like about being able to sit outside in the evenings or anytime of day, or better yet swim in an outdoor pool! <br />
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I'm looking forward to things calming down a bit but Im not sure when they will. As it turns out with my litigation schedule, this year may not have been ideal to ramp up to Ironman training but I just need to try and manage things as best as I can and not sweat the small stuff. As coach Jen pointed out manage my stress bucket and try not to exceed it. <br />
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On the positive side, I had a great run test - improved by almost 20 secs per mile and also upped my wattage in my bike test. Have been trying to ride outside and hills since my near disaster first time ride outside and I feel like I am gradually starting to get back to form. This weekend will be my first test. Shamrock Half Marathon in Virginia Beach. Going for a time that has a 1 hr in it. Would be my first but there's nothing like going for it. Will report later. <br />
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On other notes, getting excited to head to Tucson at the end of the month for Camp. I can't wait to have a few days to escape and focus on nothing but getting it done in the pool, on the trails and on the road. I will have to admit I am a bit nervous about Lemmon (mainly descending it) but as Bart said, don't worry, it'll be just like climbing and descending two of Crabtree Falls. YIKES!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com1tag:blogger.com,1999:blog-1061167947395232270.post-46682734436610123862011-02-05T15:12:00.000-05:002011-02-05T15:12:02.872-05:00Crazy BusyJanuary was a whirlwind to say the least. Work has been extremely busy. In fact, my billable hours last month likely rank up there as one of the top five. Certainly that is the case for the last few years. The work, however, is interesting and challenging, so while busy, it certainly could be much worse. <br />
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I've also been on the road a bunch - LA, Detroit, Toledo and Columbus. This week was my first full week in town since the new year. LA, of course, was my favorite. I was out there right before the Golden Globes and stayed in the Beverly Hilton - the actual site of the Golden Globes. Sunny, warm AND an outside pool to boot! Here is a picture of me on the red carpet. Had to talk the Security guard into even letting me get close.<br />
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Work and travel have made two of my goals - consistency and nutrition - very difficult. Getting in all of my workouts and proper recovery is one of my biggest challenges. No matter how hard I try to recover when traveling, I inevitably put in longer hours, and my workouts on the road often feel like crap - heavy legs, and just out of whack. And, work travel usually means work entertaining, which equals cocktails and meals out. Neither of which are on plan for me. Since I know this is where I struggle, I've been better than I have been in years past AND as coach says, I'm trying to be very present during the workouts I'm able to get in at home and even on the road. And as for food and wine, I'm trying to do the best I can particularly during the time at home.<br />
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On the food front, did anyone else watch the Oprah special featuring the Vegan Challenge? Great show, although I was a little disappointed with the emphasis the Vegan advocate put on processed non meat substitutes. Still very impressed with Michael Pollen. And, I think I found the proper word to describe the way I eat - that is Veganish. Predominantly vegan most days but on some things, including some meat and fish on occasion that I know the source of, I don't stay vegan 100 percent. <br />
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Am still continuing to love my TRX training and trails runs. And, I've added another workout "like" this month - Friday night date night with Bart at the pool post work. We do a long swim and then head out to dinner. <br />
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And finally, GO STEELERS!!!! Can't wait to cheer loudly and waive my terrible towel tomorrow!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com1tag:blogger.com,1999:blog-1061167947395232270.post-58095080274082347102011-01-03T07:43:00.000-05:002011-01-03T07:43:22.121-05:00Happy 2011!I would be lying if I said I've kept up with my goals I set in November for myself. <br />
1. Off season weight loss - not so much - instead I think I've enjoyed every holiday treat and glass of wine and added to my new total loss to achieve pre CDA. <br />
2. Blogging weekly - well since this is my first blog since end of November. . .<br />
3. Consistency in training - Not great here either - December was chaotic to put it mildly and last week was the first week that I actually got in ALL of my training sessions since the first week of training with Jen.<br />
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But the good thing about a new year is it gives us each time to start anew. With a clean slate, an open mind and GOALS. I can put those lazy days of December, the extra desserts and glasses of wine, and the missed items on my to-do list behind me and just move forward.<br />
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So here's to a fresh start, to a great 2011 and reaching our goals! Happy New Year!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com1tag:blogger.com,1999:blog-1061167947395232270.post-76507178900384066582010-11-23T22:24:00.000-05:002010-11-23T22:24:35.792-05:00Hitting the TrailsLast week was all about work, a little bike test, and trails.<br />
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I must confess, I still haven't figured out how to get in all of my workouts with work. I know though, that if I don't get my workout first thing, I'm unlikely to get it in after work, particularly if it is a tough one. Case in point, last week's power test. Originally on my schedule for last Friday, I postponed it because of my gluten incident. On Tuesday, it was on my schedule again. When the alarm went off at 5:30 am Tuesday morning, I hit snooze and thought, I'll just do it in the evening after work. Work is work though, and so at 6:30 pm, when I was leaving the office, and still had about 2 more hours of work on my plate for the evening, I skipped my power test and workouts and opted for some dinner, some more work and bed. The result, 2 workouts missed on Tuesday. I'm still learning, but on key workout days, mornings are a must if I'm going to meet one of my key training goals for the year - to be consistent.<br />
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As for the power test, I did get it in on Thursday morning. Kate joined me on her trainer for some extra motivation (she was doing her test too) and we cranked out our 20 minute TTs. I hope the saying is correct that you have to get a little out of shape during the off season, because I've certainly done so. My power levels were, to say the least, disappointing. Threshold power was down 11 watts lower than my already fairly weakling levels. So. . . definitely room for improvement. <br />
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Now, for the fun part. Trails. I really love trail running. While training for IMLP, Bart and I spent a lot of time running in Pocohontas State Park on the fire roads. During those runs, I loved the peace and beauty of the park and what felt like a communion with me and my goals, triathlon and otherwise. I haven't run much on the trails this year and last Saturday's run with the gals reminded me how much I love it. Trail running is a complete escape for me. I don't think about running or even my pace. Instead, I'm concentrating on the path before me and learning how to push myself based on feel, not necessarily a number on my Garmin. Saturday, some regular billy goats took some of us relative trail newbies on a tour of Belle Isle and Buttermilk trail. I've run these trails before but got to learn a new trail, appropriately named "the lost trail" on Belle Isle. The weather was the start of a perfect Indian summer day and I couldn't wipe the smile off my face at the end of the run. More trail running, and perhaps even a few trail races are in my future. My billy goat friends have me thinking hard about the Swinging Bridge 35K Trail Race in January.<br />
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As much as I loved the trails on Saturday, I dreaded them on Sunday. Somehow, after our trail run, I let myself get talked into mountain biking on Sunday with the crew. Shawn took pity on me (under a total excuse that she "needed" me to ride with her so she wouldn't have to ride alone) and the two of us took off on the "easy" single track while the others headed for the harder trails. As much as I hate to admit it, it wasn't as bad as I envisioned. I still managed to fall a few times and have a few bruises and scrapes to show. And yes, mountain biking is still way out of my comfort zone. I still have trouble with my pedals (this time getting in them, not out), and I still hate to go fast down hills, particularly when there are roots or I have to negotiate between hills. But, I did manage to find a smile or two during the day and thanks to Shawn's patience, got to build a bit more confidence.tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com0tag:blogger.com,1999:blog-1061167947395232270.post-10046488213594294942010-11-15T07:42:00.000-05:002010-11-15T07:42:27.490-05:00A Fresh StartToday marks two weeks in the bank with my new coach. While a little startling to my body, since it had previously been in hibernation and R&R mode, I definitely missed training and that feeling of "good tired" after a workout.<br />
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My workouts have been a LOT different from what I'm used to BUT I love it. In the two weeks, other than perhaps going to Masters, no two things on my Training Peaks schedule have been the same. Did I mention that I LOVE the variety? Needless to say, I'm trying lots of new things, new crazy run drills, new cycling workouts (big gears and standing), yes. . . the MTB, LOTS of strength focused workouts and my favorite new thing, the TRX.<br />
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STRENGTH is a big focus of my winter workouts. Strength training is usually something that I skip and have not traditionally focused on in the past. As a result, I also think it has been one of my limiters in triathlon racing and performance, particularly on hillier courses and has made me more injury prone. SO STRENGTH is no longer a CAN SKIP workout but instead is a MUST. TRX training under the direction of my good friend SanDee and accompanied by my training buddy <a href="http://www.itskatesturn.blogspot.com/">KATE</a> is making it even more enjoyable. I am fortunate that our basement space has allowed us to hang 2 TRX's next to our "cycling room" so that both of us can train at the same time. AND, I am even more fortunate that SanDee is willing to come torture us once a week bright and early in the morning.<br />
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Other than keeping up with training, work has been keeping me PLENTY busy with a few day trips here and there to Virginia Beach, Chicago and this week Raleigh. One of my goals this year is to do improve fitting my workouts in with work. Consequently, I'm getting used to early morning workouts and even the occasional lunchtime run around Belle Island. <br />
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And finally, my food notes for the post. I've started using a new protein shake made by <a href="http://www.myvega.com/">Vega</a> - the Whole Food Optimizer. LOTS of yummy plant based protein and other cleansing things. While I had some "cleansing symptoms" of the worst kind associated with my first two uses of it (and particularly the ChlorEssence in it), my body is now acclimated to it. One half serving (one scoop) is only 120 calories, 3 g fat and 13 g of protein. <br />
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Lastly, after an incident last Thursday night eating out, I have confirmed that I absolutely CAN NOT have ANY gluten in my diet. Will post more about "The Incident" later.<br />
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So. . . here's to a fresh start and new things. Try something different out this week.tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-49928231529425051962010-11-01T08:02:00.000-04:002010-11-01T08:02:40.171-04:00Trick or TreatI spent the last weekend of my training hiatus in Philly with Bart, Lulu and Mav visiting my sister and her family for Halloween. My weekend was mostly filled with treats.<br />
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I had a blast hanging out with my nieces, Kate and Emily and seeing them all worked up for Halloween. Kate, with her recently pierced ears, dressed as a cowgirl. Emily's costume was an adorable pink and white horse. Saturday morning, Kristen and I dropped Emmie off at ballet and enjoyed a quiet hour of conversation at the local coffee shop. When we got back home, we played with Emmie's pop bead jewelry set that I had gotten for her for her birthday and then carved pumpkins. (Kate and mine was the best I think). Bart and John came back from the farmer's market with a treat for me - two loaves of freshly made gluten free bread (which I needed since I had left my homemade pumpkin bread sitting on the counter in Richmond). <br />
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Bart and I then headed off to "downtown" Bryn Mawr by foot - a short run there, a tour of the local bike, tennis and running stores and then a short run back made a bit more awkward by our purchases. Saturday night we met a bunch of Kristen and John's friends and had a blast at their club playing paddle outside in the crisp fall air and getting to know their friends at the party that Kristen had organized just for us! Of course, we stayed up way to late, drank a bit of vino and ate too many goodies.<br />
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Sunday morning brought beautiful weather. John, all four dogs and I walked through the Bryn Mawr campus and then let the dogs romp around a bit more back at home. Then we all headed to their club for the annual Halloween party -- complete with costume contests for the kids, a DJ, kids oriented food, a haunted house and hayride. <br />
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Post party, we loaded up the car and headed home. The dogs slept the whole time, wiped out in the backseat from all of the playtime with their dog cousins. And, we made fairly good time getting back. About 20 minutes out, we called for the last treat of the weekend - pizza from Stuzzi. Stuzzi has become our favorite pizza place due to the fact that they make yummy personal sized gluten free pizza. When we arrived, however, the trick was on me. Bart went in to get the pizzas and the dogs and I waited in the car. About 5 or 10 minutes later, while I was getting impatient, my phone rang. It was Stuzzi. "I'm sorry ma'am, but we just ran out of GF pizza dough." My reply - "Did my husband ask you to call me?" Stuzzi -"No" Me - "Well he's been in the restaurant for about 10 minutes waiting on our pizza." Stuzzi "Oh, I think I see him. Would you like pasta instead (implied - and wait even longer while we cook it for you?") Me - "No just forget my pizza." Sulk. So we left Stuzzi with one regular pizza for Bart and me, in a bad mood, irritated and frustrated, wondering what I could find in our bare cupboards for dinner.<br />
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I don't whine much about having to eat GF, mainly because I feel so much better and I know that it is a direct result of my GF eating but sometime, it can be a real pain. There are definitely occasions like this weekend, when I wish I could eat the yummy looking Halloween sugar cookies with the orange and black icing that everyone was chowing down on or just be able to go into a restaurant and order whatever I want off the menu. But, the reality is, I can't. So, like last night, I need to just move on, try and make the best out of it (I made myself an artichoke burger with tomato sauce and a slice of cheese on it to satisfy my Italian craving) and celebrate the treats I do have in life.tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-2797084533365859122010-10-24T20:19:00.000-04:002010-10-24T20:19:02.471-04:00SeasonsFall is the start of a new season. Leaves change, the air becomes crisper, football rules the weekend, Starbucks brings back their fall flavored lattes and the stores are full of our favorite fall foods - apples, pumpkins and squash of all types. I LOVE fall. <br />
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Fall for me this year was also the start of my off-season. After Patriots, I had planned to take some time off "normal" training levels, get some much needed R&R for my body and mind and spend some time cross-training on the mountain bike and tennis courts. Work, however, made my off-season closer to a complete break. One work week in Chicago, nearly two extremely busy weeks in Germany and another work week in Richmond but with clients in town made training with any regularity nearly impossible. I did manage to get a few runs in here and there, a mountain bike ride, a couple of bike rides and a time or two on the courts. I also managed to find lots of German chocolate and six unwanted "off-season" pounds. BUT no complaints. The last few months have been a complete change of pace. I got to see a beautiful new part of the world and even spend a fun and completely relaxing Indian Summer weekend at the beach with Bart, the furkids and the Oliver family. <br />
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Starting last Monday, it was time to start working out with regularity again AND get ready for my biggest change of the fall, training with a NEW COACH. Monday morning, I swam 5:30 am guppies with ProK. Wednesday's workouts included a quick spin, my first TRX training session with SanDee and some fun doubles with friends. Thursday - despite the sorest rear and hamstrings in a long time - I managed to jog four miles during lunch. Friday, I enjoyed the flexibility of the off-season and took the day off and baked and cooked for the W&M tailgate. Saturday - I got up early pre-game and did a 4.5 mile tempo run and today, enjoyed a gorgeous fall bike ride with friends and survived another session with the TRX. Gradually, my muscles are starting to remember what a good sore feels like and my body and mind are ready and looking forward to start training again. <br />
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Friday also included a visit with my fantastic and trusted nutritionist, <a href="http://www.tinashiver.com/">Tina Shiver</a>. I confessed my recent off-season sins -- namely too much sugar and wine, more dairy than my stomach is happy with and more meat than I probably ate over the course of three months this past summer. Consequently, starting today, I'm on a one week detox (no sugar, no alcohol, no red meat, no tomatoes, no peppers plus my Inflamx protein powder) and then a gradual reintroduction to my primarily vegan plus fish eating. Not a big protein eater, I was advised to "wrap my brain around" the concept that my off-season nutrition plan would include more protein and amino acids to promote recovery and support my strength building efforts. While day 1, pretty much sucks and all I can envision right now is chocolate, I'm also looking forward to the way I know my body feels when I'm eating clean.<br />
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FINALLY, a little bit about changing coaches. I am TOTALLY excited to be training starting November 1 with <a href="http://www.jenharrison.com/">Jen Harrison</a>! While I made great improvements over the years with EF and Coach Michael, it was definitely time for a change. I was ready for some new eyes, a new approach, and more feedback and communication with my coach. JEN is energetic, clearly loves coaching and competing, is a VERY talented AG athlete herself (in my age group), has tons of triathlon knowledge to share AND very important for me, her current athletes LOVE her. I can't wait!<br />
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Since she is a regular blogger herself, as are a lot of her athletes, one of my new goals of the season will be a weekly blog. Hope if there are any readers out there still following, you enjoy!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-76945919021785109782010-09-17T08:19:00.000-04:002010-09-17T08:19:41.933-04:00Patriot's Half Race ReportBefore weeks pass from my last race of the season, Patriot's Half Ironman, I figured I better skip over the last month and a half of activities and cut right to the chase . . . my race report.<br />
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Patriot's Half was not on my race schedule at the start of the year but after Eagleman, Bart and I decided to race a little closer to home this fall. Patriot's was a logical choice. Based in Williamsburg, near my college alma mater, a Williamsburg race had its appeal. Plus, it was close enough that my parents were willing to make the trip from Pittsburgh to sherpa and more importantly cheer us on.<br />
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The course has really improved since the race debuted four years ago. While the swim is still in the dirty James, the bike course is flat and predominantly along beautiful well-paved country roads and the run is on a combination of asphalt and crushed gravel paths. We pre-rode the course the week before Labor Day and I was looking forward to a speedy bike on race day. My big question mark would be the run, and, oh, the current.<br />
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Friday afternoon we headed down to Williamsburg for packet pickup and then met my parents at our B&B accommodations for the weekend, the Boxwood Inn. Our room in the Inn was beautiful - a big four poster bed with wonderful red linens -- and our innkeepers didn't flinch a bit when I asked to use the kitchen for our very early pre-race breakfast. After checking in and a bit of catching up with my parents, it was time for dinner. I've decided that it doesn't really matter what I eat the night before in terms of my stomach the next day, so I figured we would eat at a place I love, The Fat Canary. Like other times I've been there, the meal and service did not disappoint. I had amazing grouper, a salad and even some gluten free crackers to snack on pre-meal. Bedtime was 9 pm and haven't not slept very well the night before, I fell fast asleep.<br />
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Race morning was early as usually. Up at 4:15, try and eat -- piece of toast, banana and an half of an Odwalla smoothie. Dressed, car loaded and out the door at 5:15 am. My parents were good sports and joined us. After pumping my tires up, I left Bart to finish his set up and my mom and I headed to transition area. Soon after I arrived at transition, I was shocked to learn that the swim would be wetsuit legal. I was thrilled. I'll wear an wetsuit any day to protect me from the murky water in the James. :) I finished up my transition set up, visited the porta potty a few more times and headed down to the river to warm up.<br />
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After a quick warmup and instructions from Michael as to the direction of the current, I was ready. I seeded myself near the front of my wave and soon we were off. The initial start of the swim was a non-event, but as we headed out to the first turn buoy, the current in the river, directly against our swim direction was evident. Bodies were all over the river and no one seemed to be headed in the direction of the small orange buoys. I kept my course towards the first yellow buoy and pulled, pulled, pulled. Only, the turn buoy wasn't getting much closer. After what seemed like forever, I rounded the first turn buoy, took a few strokes, and seemed to be on top of the second buoy in no time at all. From this buoy, to shore there were no guide buoys and the sun was right in our eyes, even through my shaded goggles. I swung a little too wide and ended up a bit off course. After a few corrections, I was soon in water too shallow to swim in. I dolphin dove a few times and then waded my way into shore. Wetsuit off and I ran the long run up to transition, thankful to be out of the water and looking forward to hammering it on the bike.<br />
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In T1, I shoved my sunglasses down the front of my tri suit (they were fogged from the cool morning dew), put on my new hibiscus flowered aero helmet and ran out of T1. Once onto my bike, I settled in a bit getting out of the park and onto the first road before putting on my shoes and getting down to business. The air temperatures still had some chill and I had a big smile thinking of my next few hours. I settled in on the bike, started my nutrition and wondered when I would see my work colleague Ryan. My hope was to hold him off on the swim and bike for as long as possible since I knew he had some fast feet. Around mile 20, I heard, hey Bethany, looking good as Ryan rode by. He then became my carrot for the next miles. After the turn onto a super fast road around the halfway point, I caught him and passed. At mile 40, I had a water bottle handoff snafu and ended up pulling over for a minute while I got hold of a bottle and poured it into my aero bottle. Back in motion, I passed Bethany Church and was back on Route 5 for the last 20 miles back to transition. These miles were harder than the pre-ride for me, primarily because of the slight head wind I was feeling in places. I got my last bit of nutrition in and was back to T2 soon enough.<br />
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At T2, I quickly got into my favorite running flats, grabbed 2 gus and my visor and headed out. My goal for the run was to run like I have been doing my tempo runs leading up to the race. My pace goal was to stay below 10 minute pace. And, since I left my water belt in transition, that meant, no walking except when necessary through the aid stations. The first six miles went by fairly smoothly and my pace felt hard but good. After a mile and a half into the course, my carrot passed me and I knew I had to keep my pace high if I had any chance to hold on to my 6 minute lead. The run course is great - mostly shaded and the variety of surfaces kept my mind off of the distance. Near the end of the first loop, I passed Bart on his second loop and he cheered out "Hey Sweet Pea, your smokin... keep it up." I knew the next 6 miles would be less comfortable and sure enough around mile 8 and 9 they were. In T2 I had left my salt tablets and while I was drinking the Heed they had on the course, I knew my body needed salt and that I was on the verge of goose bumps. I tried to get some salt and/or more calories in me with coke at the aid stations but contrary to the advertised supplies, there were no salt tablets or coke. Chex mix does nothing for this gluten free girl. Finally, just short of the 10 mile marker, I ran up on an EF teammate who was struggling a bit, but thankfully had an extra salt tablet. We walked through the aid station together and then jogged side by side for a while. I knew she was a stronger runner than me so if I could keep pace, which by then although the same pace I had been running was far less comfortable, I would be able to make my goal. At the next aid station, I dropped back a bit but was determined to keep her in sight. Mind over legs I told myself and that this was the time in the run to prove what I could do. I knew my run was close to a PR half run for me so I made myself continue to run as best I could between aid stations. After a hard 2 miles, I was back into the park and rounding the corner to the finish. I had no clue what my total race time was like but knew I had had a solid bike and run. So I dug in and ran to the finish. As I crossed the finish line, I finally saw a clock. 6:06.... At first, in my half delusion, I thought I had gone sub-6 since I was under the temporary impression that my wave was 9 minutes behind, but I quickly realized it was only 6 minutes. I knew 6 hours would be close, and even though the final results told me I was a minute and 2 seconds past my goal, I was still proud. I knew my swim wasn't my best, the bike was almost a mile long but I had still managed a 10 minute PR and a great way to end my season. Next year, that minute and 2 seconds will serve as motivation.<br />
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My race stats: 11/31 in my age group. 51/155.<br />
Swim: 43:40 T1: 3:42 Bike: 2:58.01 T2: 2:01 Run: 2:13.40tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-74063840356995750462010-07-31T18:36:00.000-04:002010-07-31T18:36:37.647-04:00Kona ParadiseOur trip to Kona was absolutely a trip to paradise.<br />
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</div><div>Our journey there was to celebrate SanDee and Gregg's 10 year anniversary with a re-enactment. But, we also got lots of time to explore the Big Island, play in the ocean and swim/bike/run on the IM course. I even got to meet one of my favorite IM pros, Bree Wee and her adorable sidekick Kainoa at snorkel beach. </div><div><br />
</div><div>But enough of my words, here are some of my favorite shots and memories:</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm9QOfW0vNM9BRzX_YzcV_8HKL9pElI-50ELFz5YlAgA2Qf7atUXt1Wt3KCx4ej_HjVnyCzmsCy8ykj40uo1D4eaBi3_6Tc4GOtzT2whFGqdSxvdu2Ou_Q4X38rvtFThx_eIFfHZqAAF3d/s1600/P7210003.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm9QOfW0vNM9BRzX_YzcV_8HKL9pElI-50ELFz5YlAgA2Qf7atUXt1Wt3KCx4ej_HjVnyCzmsCy8ykj40uo1D4eaBi3_6Tc4GOtzT2whFGqdSxvdu2Ou_Q4X38rvtFThx_eIFfHZqAAF3d/s320/P7210003.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Best Breakfast at Lava Java</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRVix9gztjBCufzhg5rwqpbVOynCmVVJZsF0sqfV6sfFESBv7vZPMXaMlTufX2bdw5Yl7SS5qAmNQwfWdXfMiDOmqqz6V-RRe2rgQT6Db2ozfjQHJjiQUthqXNrH_v0VbomvGUQ9UYtWh/s1600/P7200119.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRVix9gztjBCufzhg5rwqpbVOynCmVVJZsF0sqfV6sfFESBv7vZPMXaMlTufX2bdw5Yl7SS5qAmNQwfWdXfMiDOmqqz6V-RRe2rgQT6Db2ozfjQHJjiQUthqXNrH_v0VbomvGUQ9UYtWh/s320/P7200119.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">DB and I with our new friends</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Old Lava Tube at the Volcano</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf0o7Rx7j58flQUdASwLO7dfOoa5V5UTkbAX6HGPS7K-4V3-OM0jZkw0ZrsG6_7eoqb7ALsf4Fq3HpdXsyzL8p_1rbH22_kQdKiZkWm3SFgoOw75DMyLmxhWTBxbDhdC5-PYWQ_xE9txdg/s1600/P7200103.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf0o7Rx7j58flQUdASwLO7dfOoa5V5UTkbAX6HGPS7K-4V3-OM0jZkw0ZrsG6_7eoqb7ALsf4Fq3HpdXsyzL8p_1rbH22_kQdKiZkWm3SFgoOw75DMyLmxhWTBxbDhdC5-PYWQ_xE9txdg/s320/P7200103.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Swimming with the Honu</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKW-QcSNZtChPJxA_1swlZYIwTRtDLy8pgviwNfeyakGVemwlDXI91W7EnHT-YacP2xLk0MFM2yI3X5Ijm3mZoNlJrEztOxgp8UHD7eMT3YAyxcrtKzNqyGHNlALHbxmayd7ZgwMzFK7i1/s1600/P7180038.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKW-QcSNZtChPJxA_1swlZYIwTRtDLy8pgviwNfeyakGVemwlDXI91W7EnHT-YacP2xLk0MFM2yI3X5Ijm3mZoNlJrEztOxgp8UHD7eMT3YAyxcrtKzNqyGHNlALHbxmayd7ZgwMzFK7i1/s320/P7180038.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sunset</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhclWD43zvNLnqxjyDA1jKcV52rqGW1vEohE1lGAeHkNers_oZueZejPtzS9ZsUN8QaKWN9jK9CqeGvYpXy_WeNZiu1rU_A1OmLJVvSpSRJuTMCxrzNQSwBK6lZLhWAmCDAV24-01thMf8M/s1600/P7180030.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhclWD43zvNLnqxjyDA1jKcV52rqGW1vEohE1lGAeHkNers_oZueZejPtzS9ZsUN8QaKWN9jK9CqeGvYpXy_WeNZiu1rU_A1OmLJVvSpSRJuTMCxrzNQSwBK6lZLhWAmCDAV24-01thMf8M/s320/P7180030.JPG" width="320" /></a></div><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSby22ZZQNpijqnvjj_nKVmVQKQe80JKlCd0WGDL-_8utzQXsmFJWrW8p38cXXoua3triUNLR2Sudp08WlScFHEYCWYmpSbp7e0jgU2tfrUSzQ82V72jOi7u0zh8RsFIqiJkbpg-t413io/s1600/P7130003.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSby22ZZQNpijqnvjj_nKVmVQKQe80JKlCd0WGDL-_8utzQXsmFJWrW8p38cXXoua3triUNLR2Sudp08WlScFHEYCWYmpSbp7e0jgU2tfrUSzQ82V72jOi7u0zh8RsFIqiJkbpg-t413io/s320/P7130003.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mai Tais and fresh leis on arrival</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvK8lzzlza71FXI1JzRhzoXn1qoFWXhWZtTSG0IyxvPR8wS1HJyztyxgRjO27p9vFXFebkz29jL1IL9O7XoK16-y7UQAC6FJwY4xFDNVuWnP0UkW-AOwWhWmzRKhEmhsDHvJwW9VRSPA2s/s1600/P7170007.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvK8lzzlza71FXI1JzRhzoXn1qoFWXhWZtTSG0IyxvPR8wS1HJyztyxgRjO27p9vFXFebkz29jL1IL9O7XoK16-y7UQAC6FJwY4xFDNVuWnP0UkW-AOwWhWmzRKhEmhsDHvJwW9VRSPA2s/s320/P7170007.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Happy Couple<br />
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</tbody></table><div class="separator" style="clear: both; text-align: center;"></div>tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com0tag:blogger.com,1999:blog-1061167947395232270.post-61266236776824625882010-07-05T20:58:00.000-04:002010-07-05T20:58:50.409-04:00Bike Rides, Le Tour and New Bars<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsi6x1LJ14Z2YH50Adt6U_fjeli_P0H9ihvPhERfu_2lIHmlUs0wn5kB17xqFRdBcjd6mmj1h7BU1sl2Y8w1y2dpVlvRDZHsT3uAuVF9ddJ7oYEubiUmWKZwtmLILYOMKbvY6lqxeSd_Bm/s1600/P7020009.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsi6x1LJ14Z2YH50Adt6U_fjeli_P0H9ihvPhERfu_2lIHmlUs0wn5kB17xqFRdBcjd6mmj1h7BU1sl2Y8w1y2dpVlvRDZHsT3uAuVF9ddJ7oYEubiUmWKZwtmLILYOMKbvY6lqxeSd_Bm/s320/P7020009.JPG" /></a>The holiday weekend has been filled with lots of fun bike rides through new spots in and around Richmond and lots of time watching the Tour. Saturday morning we rode on the east end through town on a course that began at fellow Guppy Bryan's house. 12 of us rolled through the beautiful countryside of New Kent and Mechanicsville. My goal for this ride was to throw out the power meter and HR monitor and just ride for fun... push it when I wanted to and spin when I didn't. My ride was much improved from the weekend before. I actually had some legs but still need to do quite a bit of hill work. Most importantly, it was the most fun I had on the bike in some time and reminded me how much I love to just ride. After the ride, it was pancakes courtesy of Bryan and Nikki. I brought my GF mix and the fresh blueberries that his kids picked the day before made our post ride fuel perfect. <br />
<div class="" style="clear: both; text-align: left;">Chef Bryan</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS5qobF4LQKGsenCIqbUcktf7W1TaQJB73-4vRaK2B1d1VyDohk6p3GGBoFtO44YMtzYtV8x0TA-gF55wPC9L_jEssN_8jQgoDYcIVfxcQql5Mmf42ZXwhV6i6dOWb7oDGaCKWo8HT1wua/s1600/P7020010.JPG" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS5qobF4LQKGsenCIqbUcktf7W1TaQJB73-4vRaK2B1d1VyDohk6p3GGBoFtO44YMtzYtV8x0TA-gF55wPC9L_jEssN_8jQgoDYcIVfxcQql5Mmf42ZXwhV6i6dOWb7oDGaCKWo8HT1wua/s320/P7020010.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMCVWrIpUF-FOR9rDtPoMNXFSLZHTGfPHdTRvnesRZVsh3FWm_LtPjLimqKoSSN_TIk-hTz5FkVeuKeVuSeQy6E3hF9JlVx3E6c8GntNMh0owzyRl-F5u-QywZufV2tgD-MuOuo8ap2YYD/s1600/P7020008.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMCVWrIpUF-FOR9rDtPoMNXFSLZHTGfPHdTRvnesRZVsh3FWm_LtPjLimqKoSSN_TIk-hTz5FkVeuKeVuSeQy6E3hF9JlVx3E6c8GntNMh0owzyRl-F5u-QywZufV2tgD-MuOuo8ap2YYD/s320/P7020008.JPG" /></a></div><br />
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Part of the hungry crew...<br />
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On the way home, we stopped at a local farmers market and loaded up with lots of local fresh veggies to get us through the next few days. The Hanover tomatoes are the best!<br />
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Today, we headed out again, joined by much of the same group and a guest appearance by the the sponsored rider and his wife. Today's ride started south of the river and headed west through Powhatan and Goochland. Although allegedly a "recovery" ride on the bike, the pace was not recovery pace and the terrain out west seemed on a gradual climb. I worked hard on the way out, but managed to keep a wheel, thanks in part to Bart's domestique skills to bring me back to the group when I did get separated. After the store stop in Maidens, we crossed over the James and headed back east on River, before the sponsored athlete took us back across the river via the prison. Yes, you read that right, the prison. The prison owns a beautiful piece of property that borders both sides of the James. So we used their cut through route to get back on the south side. Despite being faster paced than I had anticipated, it was still a great ride, a fun time with friends, and I was pleasantly pleased with what I had in my legs.<br />
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Other than bike rides of our own, we've been watching the Tour. I love this time of year. There is nothing better than getting to be able to watch hours of cycling through the amazing French (and surrounding country) countrysides. I must confess I become a bit of a Tour addict. This year is even more fun having met some of the Cervelo Test Team guys at the Tour of California. <br />
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And finally. . . week one of my eating plan has gone fairly well. Lots of big salads for lunch, fish for dinner and even some new protein shakes. My stomach felt great when I stuck with that diet and slightly less so when I diverged with some grass fed beef and wine on Friday night and some 4th of July barbeque on Sunday. So today, it was back to cleaner eating. <br />
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I also made some homemade recovery bars/balls this weekend that were extremely yummy. Based on a recipe posted by Bree Wee, they had dates, coconut, walnuts, lime juice and cranberries. Mix everything in the food processor, roll into balls and bake at 350 for 7 minutes. Will make a great mid-day snack or pre-morning workout bite to eat.<br />
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Hope everyone had a great Fourth!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com4tag:blogger.com,1999:blog-1061167947395232270.post-87577152210941757202010-06-30T07:53:00.000-04:002010-06-30T07:53:07.149-04:00An Experiment in EatingFor those of you who know me, you know that food and my body are not always friends. While I love to eat, cook and think about food, food and my digestive system don't always agree. For the last 2 1/2 years, I've made significant strides in improving this relationship with the help of a fabulous nutritionist and friend, Tina Shiver. She thankfully diagnosed my wheat and gluten intolerance and that in itself has changed my life dramatically. But we continue to try and fine tune my diet, not only to allow me to get to a healthy "race weight" but predominantly to get my system back to "normal" and healthy functioning.<br />
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Recently, I been reading up on endurance athletes and other high level athletes who switch from a normal diet to a plant based diet -- i.e. a vegan diet. Hillary Biscay, Rich Roll, Brendan Brazier, Martina Navratilova and Carl Lewis to name a few. All espouse to have found new energy and fitness with a plant based diet. Coupled with this, I just finished reading Omnivore's Dilemma. If you haven't read this book, I highly recommend it! Pollen doesn't draw conclusions for you but explores the food industry in a very straightforward, openminded way. And, I suppose the third factor may be that despite my already fairly restricted diet, my stomach and energy levels haven't been great. <br />
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So, I've decided to do a little experiment in eating. My goal for now is to gradually begin to switch my diet to a predominantly plant based diet. What does that mean? It means that fish -- wild caught and local to the extent possible- or the occasional pastured, grass-fed lean meat -- will be the source of protein for only one of my meals during the day. And, if I don't know where it is from or how it was raised, I'll stick to plants. For my other meals, it will be veggies, fruit, beans, nuts and non-gluten grains. Lunch in particular is a big green leafy salad with lots of veggies and beans. Milk products are out for now too -- they've been causing havoc lately for me anyway. Smoothies (with rice/hemp protein powder) will likely also be a standard staple.<br />
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I'm curious to see how I feel and how my body reacts to these changes. In the meantime, I'll be trying lots of new recipes and spending more time at our local farmer's market. Last night was sea bass fish tacos (baked sea bass wrapped in cabbage leaves with homemade guac, salsa) and quinoa. Yummy!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com1tag:blogger.com,1999:blog-1061167947395232270.post-66388619360571064612010-06-06T14:41:00.000-04:002010-06-06T14:41:04.571-04:00One week awayMy "A" race for the season, Eagleman, is one week away and needless to say my thoughts are all over the place going into this race. Despite a winter focus on the bike and tons of progress in January and February, I feel like my bike has gone backwards each month since April. Very few rides have felt strong and on most, I've struggled to make my power goals. Yet some day's I've seen a glimmer of hope -- a strong ride in the mountains at Wintergreen, a great double brick the other week. My run, for the most part, has been decent and certainly looking like the most promising for improvement. My demon for the run however will certainly be the heat and humidity that arrived a few weeks ago and hasn't left since. While I've tried to make the heat my friend and workout in the hot temperatures to acclimate, my body's reaction to it certainly isn't consistent and definitely not welcoming. <br />
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With one week left, what training is done, is done and now I need to continue to work on the mental part. My goals for next Sunday are within my grasp if I lay it out there and believe. Time to focus<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVAiUVX91mVXB58FEB-ZmQ10U_eFaCXroRZJiRYHN8_3mcxtRbkWjUa_qFNAB4psL7Al-vsn0keNI1I3aYkBjrnMTVeLgcUiqE-byP2vndHVEy_t4wEiyi6Sp3aHs3RDmH5CQyWVqk_Qxg/s1600/P4100009.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVAiUVX91mVXB58FEB-ZmQ10U_eFaCXroRZJiRYHN8_3mcxtRbkWjUa_qFNAB4psL7Al-vsn0keNI1I3aYkBjrnMTVeLgcUiqE-byP2vndHVEy_t4wEiyi6Sp3aHs3RDmH5CQyWVqk_Qxg/s320/P4100009.JPG" /></a></div>tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com1tag:blogger.com,1999:blog-1061167947395232270.post-69425474470058204442010-05-09T17:43:00.000-04:002010-05-09T17:43:21.402-04:00Three for ThreeThe Spring race season began in March for me with the Monument Avenue 10K, and today I finished my third race, the Kinetic Sprint. All in all, its been a great Spring season for me. Three races and three PRs. Can't beat that!<br />
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The one I am most proud of is the first, the Monument Avenue 10K. Since Ironman, I'd been plagued with an irritated left hip and a case of plantar fascitis. I spent the winter in rehab at least once a week and really didn't begin any run training until January (when I gave up on the fact that my left foot would ever feel 100%). The winter for me was all about the bike. So, when the 10K arrived, I hadn't logged many miles (7 was my longest run) and had only done one track session. On race day, I had no expectations, only to just push myself as hard as I could. And I did. Weather was perfect and on the chilly side AND this year, ipods were allowed. So I ran with my favorite pick me up tunes and worked hard. The reward? My left foot somehow cured itself during the run and I got a huge PR time of 53:27 and a overall pace in the 8:30s.<br />
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Fast forward to April and race 2 of the season. Rumpass in Bumpass. I missed this one last year and was excited to race local this year. While I had a big race on my calendar last year, I didn't do any shorter local races, and I missed the fun of seeing all those familiar faces and teammates and getting to race close to home. Race morning as usual had me a basket of nerves. Thankfully we had made the trip to Lake Anna the night before and had picked up our packets early. Had I had to wait in line and watch the chop on the Lake, my nerves may have gotten the best of me. The swim was by far one of the tougher swims I've done, including the ironman. I don't do great in chop and feel woozy out there on the water as I feel like I'm being tossed around. My prevailing thought during the swim was the faster I swam, the faster I'd be out of it. Not my best swim time, but given the conditions, I'll take it. The bike was great. A nice mix of rollers and flats and I just kept hammering away with my eye on a 1:15 bike split. I felt strong throughout, was pretty close and so went into transition with hopes of a good race. Then the run. Not my best, but not my worst either. I felt great the first few miles, even with the hills on the course. My pace was on target and I thought, given my 10K, I might just be able to hang on. That all changed around mile 3 and the hill back up to the turn around. My HR at this point was so high, the sun was hot and, I walked. Which, competitive type A me, hates. After a race where I walk I always second guess myself. Really, did you need to walk? Could you not have just slowed it down a little and shuffled? Anyway, it was during one of these walks in the woods back to the finish that I lost a place in my age group, so perhaps that's why I'm tough on myself. But that memory of being passed will hopefully push me harder and next time, it'll be a shuffle, not a walk. Despite my less than stellar run, I did manage to hang on and put together a great race for me. A little hard to compare to others because some distances were different in the last OLY I raced, but for me it was the first time under 3 hours, a big PR and I was definitely proud. Finish time 2:52.52. My age group brought a tough showing this race including my college sorority sister, Deb, who crushed it with 2:30. <br />
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Which brings me to May and my third race of the season. Given the first two races of the year, I set my expectations pretty high. I had really hoped to be in the 1:30 somethings coming across that finish line. And, well, I came up short. So... here's the recap of today. Swim, a little choppy and definitely not warmed up for the start. At the first buoy, I felt like I had no composure and no great feet to follow either. Somewhere in the second leg of the swim, I found my normal breathing and could begin to push it home. I'm not sure of my splits yet, but my Timex said around 15 min. Strong enough and an improvement over the last swim in Lake Anna. Then, it was time for my 3 Stooges routine in T1. Bart always has a hard time with his wetsuit and I never could understand, until today. I could not get my left leg out of my wet suit for anything. I pulled, hopped and eventually plopped myself down and yanked. I'm pretty sure my T1 time was one of the longest ever. That plus the fact that I chickened out and put my cycling shoes on in T1 cost me lots of time. On the bike, I pushed hard, but never felt like I was sailing through the bike course. A few spots were a bit hairy with the disk wheel I borrowed and the side winds across the lake. I also need to learn how to descend stronger (no surprise here) and corner. I leap frogged with Mary from Team Z throughout the bike. She'd fly by me on the descents and around the turns and I'd pass her again on every flat and particularly every hill. I clearly needed some bigger big girl panties to really charge fearlessly down those descents. That, or perhaps a pre-race practice ride. Anyway, Mary won the race into T2 but I was determined at that point to catch her on the run. T2 was slightly better, but only slightly. I couldn't get out of my shoes on the descent (timed it poorly) so I again ran in my shoes and then wasted time at my transition spot fumbling getting into my running shoes. Out of T2, the first steep hill felt like a mountain but gradually, my breathing leveled, my pace quickened, and I began to find my legs and focus on the green Team Z shirt ahead of me. By the time we made our first turn, I caught her and I was determined to not let her pass and regain some of the time I lost coming up the big hill. So I ignored my watch, and just focused on my turnover and pushing as hard as I could. At the turn around, I heard the sweetly spoken words, "Hey B." My EF teammate Susie had caught me on the run. I laughed, swore (sorry Susie) and then tried to keep pace with her quick little legs, but couldn't. Instead, my mantra became to keep her in my sight. At the next turn, I knew I was home free. The rest was down hill and even though my lungs burned and I'm sure the next town could hear me breathing, I was determined to make it a strong finish. My run was right on target, and surprisingly for me, the best leg of my three today. Negative splits all the way with an average pace of 8:30 (And, btw, the Garmin says that run was long). The best compliment of the day was my new Team Z friend coming up to me after the race and telling me I crushed her on the run. My finish time of 1:45.14, although short of my goal, was still improved over the last time I did the race two years ago by almost 4 minutes. And, all in all, it was a fun day. Great teammates and a darn great workout.<br />
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Next race is the big dance. Eagleman is right around the bend on June 13. Until then, gotta keep working hard to make it 4 for 4.tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com0tag:blogger.com,1999:blog-1061167947395232270.post-23372581974720304942010-02-06T12:32:00.000-05:002010-02-06T12:32:45.348-05:00Time FliesThe last month was a whirlwind. Snow, travel to New York and London, an important client visit and entertaining and attempts to keep training throughout. By the end of last weekend, and in time for our second big snow storm, my body had enough, and I woke up Friday with a bout of the stomach flu. It cleared by Saturday, in time for my long ride and some snow shoveling.<br />
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Here are some pictures from the month.<br />
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Me -- getting my award -- more gadgets at the Carnival of Misfit Triathletes:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglSBzGEsyfI_l4vUiP4shQk-nE1UfSNC_Ih1-4nXIqThMUX0m0B9rZuTeMFO7OSZyzpqB-oX6iUT-rA-fswf8j1lq-4R-lB-onYCXL7AAwY98h8-LppiOWllV7rErZOgMcnXcvZmAcGqFf/s1600-h/P1090058.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglSBzGEsyfI_l4vUiP4shQk-nE1UfSNC_Ih1-4nXIqThMUX0m0B9rZuTeMFO7OSZyzpqB-oX6iUT-rA-fswf8j1lq-4R-lB-onYCXL7AAwY98h8-LppiOWllV7rErZOgMcnXcvZmAcGqFf/s320/P1090058.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFlRPmwmHBfCXwiYn14VaJvKcDAw4ari1rebosaNUgJjIA5Rz1d7lWMJqq0cudd2Ijjd8NxZi-xLN6zi9PKP_BBV4zBVRbj0RQAfo0oIW3CJMqtQs9gbOrbeHiOYui3h8McHDKvQvGPHhn/s1600-h/P1090059.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFlRPmwmHBfCXwiYn14VaJvKcDAw4ari1rebosaNUgJjIA5Rz1d7lWMJqq0cudd2Ijjd8NxZi-xLN6zi9PKP_BBV4zBVRbj0RQAfo0oIW3CJMqtQs9gbOrbeHiOYui3h8McHDKvQvGPHhn/s320/P1090059.JPG" width="240" /></a>Bart getting his award . . . several pairs of new gloves to wear during winter long runs . . .</div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjggjAuE7EEAPjH544DtJdSVMhRkgxDGsqn6sUmvLCrLZ18doP0dPcNjIHPQVMEFFrcHd4BAxYcvt2WqKufF1xGJoI9gnNR8I-yaYVgxsUdkk1CRg7SKnAuRNhien_rxXhqWQB5BKT5lEQc/s1600-h/P1210063.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjggjAuE7EEAPjH544DtJdSVMhRkgxDGsqn6sUmvLCrLZ18doP0dPcNjIHPQVMEFFrcHd4BAxYcvt2WqKufF1xGJoI9gnNR8I-yaYVgxsUdkk1CRg7SKnAuRNhien_rxXhqWQB5BKT5lEQc/s320/P1210063.JPG" width="320" /></a>A few shots from my trip to London for work. Unfortunately, during the times I had free, it was dark outside so the pictures aren't plentiful or good quality. My favorite British things? The red phone booths scattered everywhere, their love of champagne cocktails, the theater, and my hotel's gluten free breakfast!</div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: center;"></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYq6C9QSst788Nm2u6j3v7kCAEZZ1_JDpoKiPtmwlEqtlRGakbHLagtFIfl7JDjPwQLx1ylPPrqvIBFBfQpLEMGVKV3PvPnAJTxfBxZOmwx-SJnO22qRoQvA15HagQgruzVST2thvbIkSs/s1600-h/P1220065.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYq6C9QSst788Nm2u6j3v7kCAEZZ1_JDpoKiPtmwlEqtlRGakbHLagtFIfl7JDjPwQLx1ylPPrqvIBFBfQpLEMGVKV3PvPnAJTxfBxZOmwx-SJnO22qRoQvA15HagQgruzVST2thvbIkSs/s320/P1220065.JPG" width="320" /></a><br />
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</div><div class="separator" style="clear: both; text-align: left;">And finally, our house has been transported into the snow belt. As I type this, we are in our third major snow storm of the winter. Here are some pictures from last weekend's dump.</div><div class="separator" style="clear: both; text-align: left;"><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1ixzks1TdEq179l0HwO8jMg3JQo8MqgeAIoKztYhdt6qMFIIYvtyJzr-XXTfTbCJNZP6so4O5HGlkqspciFEjLzWUn1SnfBpDlOh7SzA9VGSRcntekSrOldexPexf8Zc6nMB55wWsZ6X-/s1600-h/P1300069.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1ixzks1TdEq179l0HwO8jMg3JQo8MqgeAIoKztYhdt6qMFIIYvtyJzr-XXTfTbCJNZP6so4O5HGlkqspciFEjLzWUn1SnfBpDlOh7SzA9VGSRcntekSrOldexPexf8Zc6nMB55wWsZ6X-/s320/P1300069.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxXbk-XS-ACTP1bcc0YTSSjheuDLcb39HPpG0Wz0j18tOfOX7m9dt_HwrUR6TVVR1gXw5sbyXJVX1gnZYFP7KIt8fae6TwP1s0IFDFd1ZJM0Ms9iz1g4fBw8k3kpht5Z8zUKXzLnHNdTY3/s1600-h/P1300071.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxXbk-XS-ACTP1bcc0YTSSjheuDLcb39HPpG0Wz0j18tOfOX7m9dt_HwrUR6TVVR1gXw5sbyXJVX1gnZYFP7KIt8fae6TwP1s0IFDFd1ZJM0Ms9iz1g4fBw8k3kpht5Z8zUKXzLnHNdTY3/s320/P1300071.JPG" width="320" /></a></div>tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com2tag:blogger.com,1999:blog-1061167947395232270.post-18815046548834629432010-01-01T19:01:00.000-05:002010-01-01T19:01:48.442-05:00Happy New Year and LetterboxingHappy New Year everyone!!!!<br />
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Yesterday Bart and I headed to the Outerbanks to spend New Year's Eve and the following weekend with friends. It has been four years since Bart and I first traveled to Nags Head together for the New Year. This story may embarrass him a bit but. . . oh well. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiis2NnK3QtEtNdtQ7bfWqcQrOgeU7iXUPEOKKohq0HpZMGOZYNw1exGUuym9S_vAZFO2wzTNSzUdFwpZ-iQ2aPjah_hqPNCimQAXgQDMtbK5Q5pS-SdJWDRnb3SA78r2P85VLSfSxsR3EK/s1600-h/IMG_2374.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiis2NnK3QtEtNdtQ7bfWqcQrOgeU7iXUPEOKKohq0HpZMGOZYNw1exGUuym9S_vAZFO2wzTNSzUdFwpZ-iQ2aPjah_hqPNCimQAXgQDMtbK5Q5pS-SdJWDRnb3SA78r2P85VLSfSxsR3EK/s320/IMG_2374.JPG" /></a>Bart and I had just started dating, but you could say were fairly smitten with each other early on. The sponsored athlete and his wife SJG were gracious enough to invite us down for the holiday. As we traveled out Route 168, we spied another friend of ours, slightly ahead of us in traffic. And that's when my bike geekiness started. Bart exclaimed. . . "no worries, we are in the peleton. We will capture the breakaway car."<br />
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"What?" I exclaimed? At this point, I hadn't ridden a bike other than a beach cruiser since college and my bike racing vocabulary was non-existent. <br />
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Bart went on to exclaim the philosophy of the peleton and the break away as he continued to chase our friend down the road. <br />
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Needless to say, four years later, our cars license plates aptly are named "Brkway" and "Pelton" short hand of course for peleton and break away. And I, am not only smitten with Bart, but am absolutely smitten by the sport of cycling.<br />
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As is normal for trips to the beach with the sponsored athlete and friends, they are fun filled with adventure. Yesterday, after the rain clouds dispersed, we toured the sound side of the Nags Head, Kill Devil Hills and Kitty Hawk with a 30 mile bike ride. After a little relaxation, and cocktails, it was on to card games, champagne for the New Year and of course, some fierce competitions on the Wii.<br />
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Today's adventure, however, was a great start to the New Year. As usual, my friends KB and SS were up to their usual mischief which is only heightened by adventures into the woods. Today, they lured SG, TG 40 and I off to embark on a leisurely run. After we got in the car, they revealed the true plan for the day. . . letterboxing. <br />
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It couldn't have been a better adventure for the first day of the 2010. Our adventure took us to Nags Head Woods where there was a great 4 mile running/hiking trail. As we jogged on the trails, KB read out running directions and clues to our first treasure. . . a Letter box - probably 3 miles into our trail run, hidden under a bark-less stump. In letterboxing, someone leaves a rubbermaid box containing a log book, and a stamp. On www.letterboxing.org they post directions and clues to its location. When you find the box, you log the date, your name and, if you have your own stamp, your stamp. Then, you return the box to its rightful place and move onto your next treasure hunt. <br />
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Our adventures today lead us on a fantastic trail run (sorry coach - I did run the whole thing), Starbucks (it was cold out), a treasure find at the welcome center and, a third letter box along the Virginia Dare Trail. <br />
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My letter boxing adventure today pretty much summed up some of my "resolutions" for the New Year -- have more fun in sport, push myself to try new things and, on occasion push myself outside my comfort zone, spend time enjoying those around me - my family and friends, and be a little frugal (letterboxing is a ton of adventure and its FREE!)<br />
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So friends, here's to finding new treasures in your life in 2010!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com1tag:blogger.com,1999:blog-1061167947395232270.post-27738958406266630802009-12-09T17:51:00.000-05:002009-12-09T17:51:13.273-05:00Off-Season ProgressI'm sitting in the airport at St Louis with still another hour before my flight leaves (I've already been waiting 2) and figured I should use the time to update my blog since the last half hour was spent reading everyone elses' more diligently posted and colorful entries. I really need to take more pictures. Maybe my new Mac will inspire me.<br />
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Even though it is the off season, I have been making progress on some of my off season goals. Priority number one is to get healthy again. I saw Dr. Dec again this past Monday. She is happy with my progress in PT and has officially released me to do 15 minutes of running, outside, on flat surfaces only sandwiched between walk sessions, a few times a week. She also didn't scold me too badly for trying to run a few times for a limited number of minutes before I was officially released. I still have 6 more sessions of PT to attend and then, if I feel good, I am released to my own plan and don't even have to come back in to see her. So, even though PT has seemed slow and a little unstructured for my taste, I plan to stick with it and hopefully be back on the roads in January.<br />
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My post Ironman lbs are also slowly coming off and I'm continuing to reshape my body. The pounds aren't falling off as fast as they do for those Biggest Loser contestants, but I have managed to lose 6 since October and my suits are baggy again. My biggest challenge is still the glass or two of wine, particularly in the holiday season. I know it is unrealistic to cut it out completely with the holiday party circuit starting in earnest, but I've at least vowed to cut all non-party wine. For some reason, which Tina explains much better than I ever could, my body metabolizes wine like fat and I can't lose or get leaner while drinking wine. So, the plan is to maintain or maybe even drop a pound or two more between now and the New Year and then come January, its time for some real focus and hopefully those last 9 lbs will disappear. I wish Subway would pay me $1000 for every lb I would lose.<br />
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As for the bike, I'm spending lots of time with it and my new power meter. I still haven't quite figured out training with it. The first few rides, my HR zones and power meter zones didn't match up well so we've had to do a bit of adjusting. And, unfortunately, or fortunately, my power zones have gone up which only means I have to work out harder. Right when I was starting to get the hang of it, my Quark started acting a little crazy and sending out numbers that the pros generate. While I would love to generate those numbers, they are no where in my repetoire and so it is back at the manufacturer this week getting a tune up. This month's progression on the bike has had lots of threshold intervals -- no fun, but hopefully they'll help me build some more speed for next Spring.<br />
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Finally tennis. . . I've been really enjoying spending a little time on the courts during this off season. I pretty much stopped playing this summer while training for the Ironman for fear I'd injure myself. Now that the off-season is here, and mixed doubles season starts in January, it was time for me to get back out there. Bart and my ratings both got bumped up this year so we'll be playing on a higher level team this winter. This means we both need to find our A games if we are to have any chance to win. Bart's A game is at least close by. Mine will take some work to find. Thankfully all of the work with triathlon training has made me faster on the court and more aware of my surroundings. So if I can get some timing back and learn a few new skills, I might be okay. The last few Monday night's I've skipped my cycling and instead opted for an intense set of drills and clinic with 3 other gals. The change of pace has been great and I've realized I missed the sport.<br />
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Will have to get on the Christmas wagon this week and finish up some shopping. That is, unless I decide to head to Philly on Friday to watch the Tribe play their nemisis Villanova in the semis of the FCS playoffs. GO TRIBE!tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com1tag:blogger.com,1999:blog-1061167947395232270.post-41528282453302079852009-11-10T20:55:00.000-05:002009-11-10T20:55:46.361-05:00Even more about THE BIKEWhen I posted Sunday about the Bike, I didn't realize how much "the Bike" would be the focus of my off season. Then came Monday and my visit to Dr. Dec.<br />
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Since April, I've been struggling with hip pain and before that plantar fasciatis. Dr. Herring and Dr. Green got me through training and to be honest, both felt pretty good come time for Ironman. I fully expected the tweaks of pain to go away completely in my rest weeks. But they haven't. And, in fact, my left side has become more plagued than it was before.<br />
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So I made my appointment and kept my fingers crossed that she would have my magic cure. Maybe not a magic cure, but she does have a plan. Unfortunately, I don't like it. It seems my right weak side and my rather immobile left foot have lead to huge kinetic issues on my left side -- my left hip, my left foot and a bunch of places in between. So until I fix those issues with PT, I'm on "no run" orders. I can cycle all I want, swim, strength train, run in the pool, do the elliptal but no running. <br />
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It stinks, makes me anxious and I don't like it at all, but at the same time, I want to start January feeling like a million bucks. Strong, injury free and ready to put in a hard season without getting sidelined. So, I'm trying to keep an open mind. I'll listen and put my efforts into getting better and riding faster. I've got a fun new mountain bike to ride and a new road frame on the way so its a great time to be all about the bike. Anyone up for a ride?tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com4tag:blogger.com,1999:blog-1061167947395232270.post-53197406187228276112009-11-08T20:08:00.000-05:002009-11-08T20:08:37.451-05:00Detox Diet and "The Bike"This week has been busy. Winter workouts started at EF and its been so much fun to train with friends again. Somehow planks and time on the trainer seem to go a little faster when there are friends to groan with you and hear your sore muscle complaints the next day. <br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">My focus this week has been on two things -- detoxing my diet and the bike. As for the detox, I have now been 8 days without alcohol and 7 days without candy and 7 days back on my "diet." I think the first few days were the worst although Friday brought some serious candy cravings and Saturday night out at friends without any vino was challenging. But, I am seeing some success and that is keeping me going. So far, my weight is getting close to IM weight again and my stomach is feeling great. Not sure if it is the detox itself or the addition of my shakes made with UltraInflmx back in my daily routine.<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoE5UE0QLZcwAf5rDb7SuKgVaVBjpE3-l9vBfdA82rcpKIkJkDLsP8YUB__rZuiZ1fmQFz7E0fEoV1lZxcveaax6k19Ep1BL6rkDXDFFV3ISyNAIwEdPbBAXSv7Ou553d8SWofEVP4HpUH/s1600-h/fallride.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" sr="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoE5UE0QLZcwAf5rDb7SuKgVaVBjpE3-l9vBfdA82rcpKIkJkDLsP8YUB__rZuiZ1fmQFz7E0fEoV1lZxcveaax6k19Ep1BL6rkDXDFFV3ISyNAIwEdPbBAXSv7Ou553d8SWofEVP4HpUH/s320/fallride.jpeg" /></a><br />
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</div>The weather this weekend has been perfect. Sunny skies, great temperatures. Perfect for being outdoors. Saturday morning SanDee, Kate, DB and I went for a long ride out onto the rural roads of Goochland and Rockville. Nothing too crazy and a great fall ride.<br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">After our ride, I headed to 3 Sports to pick up ... "The Bike." Much to my chagrin, when we went into pick it up and handed Ben my normal, regular old pedals, he exclaimed, "No way. I'm not putting those on this bike. Where are your clipless pedals?" "At home," I meekly replied. "Well you need to put them on your bike. I'm taking this pair." So. . . after jokes about life insurance, I walked out of the shop with my beautiful new Titus and even more scared about my MTB escapades that were scheduled for Sunday. Bart "kindly" put my new pedals on my bike when we got home and my cleats on my new yet to be worn MTB shoes and I headed off ot the pool for a swim and tried to put them out of my mind.<br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig-nghQM8ONmd8cwx1JHgnmsjC7W5CB2QoRq6fUPwTqmtJmWr2kbzTiKXcw2IIRjUsecq4jetPmoA_FMA2lIp_gPjEZh3q5cgd0lNgY6il7Vpq_zlosOENSvZ0qQHOCLSUu-_N02oKs960/s1600-h/mtnbike.jpeg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" sr="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig-nghQM8ONmd8cwx1JHgnmsjC7W5CB2QoRq6fUPwTqmtJmWr2kbzTiKXcw2IIRjUsecq4jetPmoA_FMA2lIp_gPjEZh3q5cgd0lNgY6il7Vpq_zlosOENSvZ0qQHOCLSUu-_N02oKs960/s320/mtnbike.jpeg" /></a>This morning, we put my bike on the trainer and I practiced clipping in and out of my new pedals. They feel tighter than my road pedals and I'm definitely not as skilled at getting in or out of them. After about 10 minutes of in and out, I figured I probably will go down at somepoint. So, it might as well be my first day. Bart and I met Shelley and Karen at Pocohontas for the ride. After a tour of the parking lots so I could practice my pedals and we go use the bathrooms one last time, we headed out for the easy singletrack. Shelly hung back during the beginning and game me my first lesson in handling -- stand with your pedals even when you aren't pedalling. Easier said than done for a non-stander like me but it definitely made sense. Karen rode lead so that I could see someone's lines and Shelly followed with advice. Standing definitely felt wierd - particularly going down hill which I already dislike anyway -- but I did okay and my first topple over was a pretty soft fall. Then we came to the creek. At the creek, the trail winds down a fairly big right turn, over a narrow bridge and then up a fairly sharp climb. The last time Bart and I rode and we came to the creek, I got off, walked my bike across the bride and up the hill and remounted. This time I intended to do the same thing. But my teachers had other things in mind. My refusals fell onto deaf ears and soon I was on my bike with Shelly in front holding me back and she and Karen guiding me slowly down towards the creek. At the bottom I pedaled hard up the other side, and ... ooops, over Karen's wheel before I went down. Once on the other side, they made me do it again. They tried for a third, but I drew the line and just kept riding, after I denounced them as friends.<br />
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After my hands stopped shaking and my breathing leveled, the rest of the ride was less dramatic. I felt a little steadier as the ride continued but still not at ease. After one loop, and no injuries, we headed back to the cars. I love my new moutain bike and despite the fear am having fun pushing myself so far outside of my comfort zone. Next week, we have a plan to meet again. They tell me we'll ride longer and on a little harder trails which is intimidating but at the same time, I can't wait.tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com1tag:blogger.com,1999:blog-1061167947395232270.post-36644234074011795762009-11-01T15:58:00.005-05:002009-11-01T17:06:11.805-05:00Giving<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipHA2XWYbKcftEn5FbabaKhRo9KBFvvsL-iQWjijDJrtA4E8_kdWour2DMkOKsODy6OtDXuzqa1LQQ1u3UDaHV3eODvhU2piMPeSgI9k8agUx5sv7_crPCD0EXWFOJEm-HGKR5QSWBQe9F/s1600-h/PA250039.JPG"><img id="BLOGGER_PHOTO_ID_5399256818773230082" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipHA2XWYbKcftEn5FbabaKhRo9KBFvvsL-iQWjijDJrtA4E8_kdWour2DMkOKsODy6OtDXuzqa1LQQ1u3UDaHV3eODvhU2piMPeSgI9k8agUx5sv7_crPCD0EXWFOJEm-HGKR5QSWBQe9F/s320/PA250039.JPG" border="0" /></a><br /><br /><div align="left">Feeling a little inspired by the giving spirit of pro Bree Wee and since this is the month of Thanksgiving, the theme for this month for me is giving.</div><div align="left"></div><div align="left"><br /></div><div align="left">First, the real giving. I've declared war on my closets and drawers. Its time to clean house and give to those who need it more than I the loads of extras in my closets and drawers that I really don't need or wear. Last weekend, I tackled half of my closet and one trunk of sweaters. This weekend, I made it through 5 drawers and the weekend isn't over yet. Already I have stacks of clothes set out to give. Not only does it feel good to clean house, I'm hoping it helps some others. </div><div align="center"><br /><br /></div><img id="BLOGGER_PHOTO_ID_5399256833030429554" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-8SP0DuYKCz7pmxUKkTYkYzk0fN9Npa_XKYujvhKJcFT5QuNsqnmTAy3sQ5WAfRBvx5Y7SQaZJESh-R9-lPwkwRJHK-tZgEFOyn-_Kwq6KrY543xZ6288GVoF51vMKVUGtNo_nxZHn31v/s320/PB010048.JPG" border="0" /><br /><br />Second, a different kind of giving. Yep, giving two of my favorite things up . . . one for at least the next two weeks, and the other, for the month. Weight loss for me is one of the hardest parts of my training regimen. Even when I am 100% disciplined, it just doesn't come easy. One of my goals for the off season has been to lose 14 lbs. For the last month, I've "tried" unsuccessfully. There have been a lot of social events over the past month -- Bart's bday, my reunion -- so my discipline has wavered, and, in particular over the weekend. After last week at Tina's, it was clear. If I really want to do this, I need to give up two things - wine and processed sugars in things like candy. Today is day 2 on the wine and day 1 on the candy. Last night, on Halloween I stocked up with at least 4 mini candy bars. Oops! So, training partners. Keep me honest.<br /><br /><img id="BLOGGER_PHOTO_ID_5399259008230591618" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEHOXY9CFVQzed12hCt22_Pd9TM0cw6MeIuw55aBsbclKry-rDQ-ZRy-kt0V83erCh3LzslcvULdB4sUD59aM23ED-Z26p-cscM04konDihjDHzjArM6ZM3ZJ-X-ojTAxyLHettJyQGlyA/s320/PA310046.JPG" border="0" /> <p align="center">Post rain run photo . . .<br /></p><br /><br /><div align="left">Winter training classes at EF officially started today. After a run in the rain, Bart and I went to UR for a Sunday swim with team EF. EF has added a new swim coach, Rob, who has coached newbies, Division 1 and some serious swimmers. Am hoping that he, along with Coach K, can get my swim to the next level over the winter. Swim was fun . . . some new drills, and I even survived being in the same lane as Barracuda Bart without being lapped. Good thing we did short intervals today :)</div><img id="BLOGGER_PHOTO_ID_5399259016377686226" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrv2NGBZQL52W4U0L20wPlZlYV7mahJXJKeJbiV6ri5xylzLmjZ14mWcF0caZdlc8gTwPLs0iUAXMEvx74ebXIMJKYNqwGNc7tS6bn_rfgVCvBsCXDZT78kmnqkKiqqSRQFCy1SAnrswtG/s320/PB010047.JPG" border="0" /> <p align="center">Tired out.</p>tri-ing races not caseshttp://www.blogger.com/profile/07155457552650555680noreply@blogger.com4