May peaks and valleys - both are good lessons

May had its peaks and valleys for me.  Each one was a milestone in my Ironman journey so that makes them all good.  I loved this article about SO YOU WANNA BE A TRIATHLON by Trifuel.

http://www.trifuel.com/training/general/so-you-wanna-be-a-triathlete

In summary, it explains the common journey of triathletes and how it fits those that can't just settle into retirement and the empty nest or the average lifestyle.  We just need more to be happy.

 "This sport called Triathlon, becomes a part of you. You start to plan your entire year around sprint, international, half-iron or full-iron distance races. Your vacations become racing, and you start to realize that this sport called triathlon could become a life-long adventure. Many people settle for things in life. They settle for a crappy job, marriage, friends, food, place to live and overall fitness and health. Those who desire more or those who want more out of life than a drive-thru window and boring sitcom, will choose triathlon or an activity that makes them happy; An activity that will change their life. Triathlon will change your outlook on life, your career, your marriage, your goals, your friends and many other things you thought you had figured out. It’s not just crossing a finish line or a boring finisher medal. It’s the countless hours that got you to that point. "

The finish line is the day of celebration and along the journey, you unknowingly join the BST cult (blood, sweat, tears) and this sums up my month of May in a bucket.  My 30 week IMAZ countdown has begun.  Mixed in the middle are some major milestones like two 70.3s, one marathon, and one Full Aquabike (2.4+112).

Week #2/30 to IMAZ: The last week of April ending in early May, immediately started with peak and valley moments.  I had been working on Torrey Pine hill repeats.  My goal was 5 repeat hills with negative splits.  May 1 - May Day - was my goal date.  Four repeats the week before had been a success but it was tight to make the negative split on the last hill.  I decided to be conservative.  This time I rode slower at the beginning than in the past.  I wanted to spread out my energy evenly so I could beat my best uphill time on #5.  As it turns out, I achieved my 5 repeats but my last hill was exactly the same pace as last week's #4.  I earned no timed PR and I was very sad, very defeated. A heavy sigh was my reward for my first time attempting 5 hill repeats... I rode back to the car slowly, sadly.  Why am I so weak?...I suddenly remembered a runner from West Coast Road Runners telling me when you run the marathon and feel like quitting, just look back to remember how far you have come.  WOW,I had  forgotten about that first bike ride when I didn't know how to change gears, and my very first Torrey Pine hill climb that I thought I would never finish.  I JUST did it 5TIMES!! yea for me and in negative splits. That shows strength and perseverance and I need to be proud of that, relish the journey. My memory isn’t my friend when my training isn’t a perfect improvement graph line.  SBM reminds me constantly to just keep moving forward but that doesn’t mean it will be a straight line.

The week ended with the Safari Half marathon.  It was just a training run for my taper into the Marathon. I had just run back to back 18 milers with no problem.  My 5min/30sec intervals worked well and kept my pace above previous averages for me.  Accomplishing this in under 3 hours twice was awesome.  I was ready to PR this half.  It was early enough to be cool so a negative split seemed doable.  I looked at the course...saw a hill around mi 7 but it was short so I could make up time running down. HOLY MOTHER OF THE LORD....there were 3 hills- sharp up, then sharper down.  It was like climbing a ladder and then falling off.  I shredded my quads trying to makeup time. I finished 8 seconds off pace overall and I was sad and in “I want to die” pain.  I was ready for a controlled sub-10min pace half marathon.  I got neither.  Then I saw others that had not met their goals and talked about the difficulty of the course.  I controlled my race for 7 miles. I did my best to hold average pace.  I finished 21/77 in my age group.  I need to be proud of that.  I have had two foot surgeries.  Look how far I have come.

Week #3/30 included less hills more constant pacing.  I rode Fiesta Island in a variety of weather while trying to hold my power steady.  My biggest problem at SOMA was consistency so this is my focus.  I was able to hold 145 3x the large loop at Fiesta Island and keep my VI at 1.02 (1.0 is perfect consistency) while keeping my HR low.  Even with frozen feet, I endured chills and wind and remained solid.  It was a near perfect statistical ride.



easier looking downhill on Tidepool Hill

It was time to test consistency on the coast for 60
miles. My gears continually kept slipping and finally my chain dropped, magnet broke, and power data stopped at mi 53. ARRGGHH.  I have been fighting gear slippage on my tribike from day 1. I’ve had everything checked almost every weekend by multiple shops and no one can fix it. I only know I was consistent at holding NPower at 135 for 53 miles. The tail wind to Camp P got me to 30 miles in 1:46.  But the headwind return to SB took 14 mins longer.  I am frustrated every weekend with my tribike and went straight to Moment Bike Shop again. Jim from Moment recognized the constant movement of the derailer MOUNT, and called Cannon who didn’t have a fix except to replace a part riveted into my bike frame.  Jim decided to take apart the mount and grind in grooves at every joint with a screw so there was a better grip and my next ride to Tidepool Hill proved he was a genius. I had no slippage during two fast power climbs.  I am so grateful for his creativity and persistence on my bike issues.  It takes a village to create an Ironman and the bike technician is part of the team!

Mr&Mrs Serrano

My Little King Ryan

My week #4/30 was a juggling act in squeezing in quality workouts, and an aquathlon and  around family arriving for my son’s 3-day wedding.  Then the annual fires began destroying the air quality.  Stress between workouts, family and everything else out of my control caused constant turmoil.  I had to remind myself to take deep breaths, stick with light meals and trust in my base.  I had to wrap my brain around “Missing one bike ride will not make you fail”.  This was an emotional valley week but I reflected on my accomplishments and smiled at my son’s accomplishments.  I am in awe of my son, his confidence, his positivity in life.  When I am down and making myself run, I reflect on a huge rolodex of memories of my children.  These two are truly my greatest gifts.  I will need their power to get me to my IMAZ finish for sure.



very seasick swimmer

Week #5/30.  The wedding was amazing and the two days off was probably good for me. It was a week before the marathon.  Easy runs and rides got me through my last week. I had a 2.5 mile or 1:30 OWS to end the week.  The weather was ok but the ocean was angry.  Wind and chop should have told me to cut it short.  My watch kept losing GPS as the waves crashed over me.  At 45 minutes I looked up,  alone in the center of the dark ocean, and I wanted a SAG to pick me up.  I am done. I am seasick and I am finished.  However, no one is nearby to encourage me to just keep moving forward.  I started to sniffle. I got sea sick. I waved my hand at the life guard shack a mere 1.2 miles away. Nothing.   SBM said to my mind.. Just Keep Moving Forward… Just Keep Swimming said Dory…Even Ferrell jumped in with HAPPY lyrics.., So I started to paddle along, popping my head up to gag now and then through the chop.  It was one of my worst swims to date.  It took 1:40 swim time to go 2 miles which is a PL personal low…but mentally I got through it.  I took a short cut to the cove even though it took longer to swim the 2^nd half but I did it.  I am grateful IMAZ is in a lake.  Now to survive Seabeast #1…please Mother Nature, give us calm seas June 8.

Saturday was travel to Ojai/Ventura beach to the Mountains 2 Beach Marathon which is the #2 BQ race in the nation.  For me it just meant a long training run on a great course with aid stations.  I needed to test my legs for 26 miles with nutrition.  I always have an issue in route.  I want to fix it and run well.  Everyone PRs on this course.  Slight downhill with a total negative elevation of 700ft meant gravity was on my side…so I thought anyway.  I watched my food intake and decided no sauce at all on the pasta this time for my last meal.  I drank Osmo at night and in the morning for cramp prevention.  I ate 460 calories in the morning.  I spread out my GU starting at mile 7, 12, 17, and 22 and sipped water and electrolytes regularly.  Not one GI issue appeared.  I felt great!.... Until mile 14 when the downhills started to awaken my quads.  I didn’t expect this until after 18.  There were some rollers, some false flats and the weather was perfectly cool. 

mile 22

However, the downhill running was still more than my quads were ready for.  I also felt some rubbing on my left foot.  It was annoying but tolerable.  Nothing was going to make me stop for fear of not starting again!  I loved the course, the bridge and lots of greenery.  My pace was alarmingly fast at the start but I kept my interval pace at 5 minutes/30 seconds hoping to keep pace constant and leave glycogen in the thighs for the end.  After crossing mile 18, I decided my run






had just started because I had not run over 18

My SuckItUpButtercup Blister

miles since my Sept 2013 marathon.  It was also my best 18 thus far at 2:56. My quads
continually tightened but still tolerable (or mind over matter).  I started begging for my walk alarm to go off.  I knew at mile 22 we would turn the corner and get a GU.  I was trying to pick up the pace at this point as we ran along the coast.  The wind was at my back so I decided to run 10 mins and walk 30 secs but it didn’t help my pace too much because my quads felt like stone and no matter how much I willed myself to run faster, the heels were not lifting.  I knew we had a uturn to run down the coast the opposite direction for the final chute.  I promised myself to push hard as if it was the IMAZ chute and finish with a smile.  My left foot was rubbing, my quads were now rocks and as I turned the corner I ran into a hot windy head wind!  YEA run faster into that blowdrier with a parachute on your back and BTW what the hell is in your shoe??  I did my very best to push on, no stopping allowed.  My quads were screaming but I gave myself two thumbs up for a 4:28 finish time.  A sub 4:30 was my highest expectation at this race.  I was so elated and I looked out to the ocean and said GO get in that cold water!!! Nope I want food and I will wait for Marcus first said the stupid inner voice… I sat in a chair while my quads played the drums and waited for Marcus.    Then I decided to remove the shoe...WHOA!!!! I have never seen a blister this size before!  The ocean dip was out for fear of it breaking and ocean bacteria creeping in.  I hobbled back to the car barefooted to keep the blister intact.

Due to a vacation and flight in the morning, I ended up cutting a slit in the blister to remove the fluid but kept the skin intact.  I applied Neosporin and bandage every day and it healed quickly but my quads were 100% gone.  I could not handle even one stair, not one curb without using my triceps. The pain was like being stabbed with an icepick into my quads every time I tried to use them...my coach had no worries about me trying to start running again before Thursday!

using triceps to pull myself up the stairs. Quads broken.

 

I waddled for 3 days around NYC, using my triceps and rails to take all the pressure off the quads.  Wow this pain was the worst ever and suddenly fear struck as to how my body will handle 140.6 if I can’t handle a mere marathon.  OMG this race just told me I would fail during the run at IMAZ if I couldn’t handle more pain than this.  Alas, this is why I have a coach.  She calmed me and reminded me my IMAZ run is flat and she has been in more pain from a single marathon than in a 140.6 triathlon so it will be ok.  The healing process was hell but of course I want to run that marathon again to see if I can improve!  I walked miles every day and painfully ran on the treadmill for 30 minutes on Th/Fr/Sa and each day became a little easier.  It has been a difficult recovery week for sure. But I'm ready to begin again.

My IMAZ Journey

June and July training will prime me for the Aquabike race on July 26 where I plan to achieve my 2/3 Ironman status.  Long swims and Long rides are my future for the next 8 weeks.


Happy Memorial Day from NYC!

 

 

How did April fly by so fast???

WOW, it just can't be May already! April was such a blur. Maybe it is because May is a pretty big month?  I trained and trained and trained and now it is May...wow.

After finishing a dismal IM California due to an exercise-induced asthma attack at the top of hill #1 on the bike and suffocating through the entire run ....I went to the doctor, quite angry actually.  "Doc, I think I have a breathing problem but it only happens around March 30 every year!  What??? yes, I can't breath in Oceanside during my race at some point and this year it happened really early!  It didn't happen at SOMA so what's up? I just can't have this happen anymore.  I work too hard for shitty results"  I told her it was exercise induced asthma obviously because that's what WEB MD said but alas she didn't trust my Mom degree.  We went through the differences in the race situations and she decided on running a million tests...still ongoing by the way and costing me a fortune.  Meanwhile I have an inhaler for exercise over 2 hours which I am not very good at remembering to take until it is too late!  Geez one more Tri thing to remember!  However I will do anything to have a good race. I train hard and I expect the results to show it so when a body part rebels, well, we must repair it, train it, or kill it.  Must keep moving forward!!!

My first weekend after my 70.3 was supposed to be the Hollywood Half Marathon on Saturday and the 105 mile Campagnolo Century with some monster hills.  We decided the century was a little much based on the breathing episode so after the Hollywood Half, we decided to downgrade to the Medio Fondo of 62 miles.  It was great fun and my legs thanked me..as did my husband!  hahaha.  I only trained 10 hours that week. Felt like a couch potato. I hate recovery week. We dressed up for the red carpet expo and wore tux tshirts for the run.  We had a great time!  My mentor SwimBikeMom express mailed my new cycling kit so I could wear it proudly for the 62 mile ride.  It's definitely my favorite cycling kit now!




I decided it was time to bike outside with the increasing daylight.  I felt like I couldn't focus anymore inside.  It helped when it was dark but now I need to work harder. I was not really physically fit to climb hills at Oceanside 70.  I had 4 months to heal my right foot and inclines were not my friend yet and it nearly killed me at the race.  Time to FIX it because Lake Stevens will be harder.  Now I bring my bike to work in the car 2x a week and ride hill repeats for 1 1/2 to 2 hours each after work.  I met my goal of repeating Torrey Pines 5x with negative splits and Scripps Poway 3x.  I will incorporate Tide Pool hills but not sure I can make it more than the 11x repeats I did once before.  I'm back to my LJ 6 hills also but haven't mustered the confidence in my tri bike yet.  Hill repeats have mostly been in the road bike but in time I will get on the tri. I'm also riding the tri at Fiesta Island for intervals by watching power, riding steady, hard on the big loop, easy on the small loop.  I'm definitely getting stronger as my Trek rides on Saturdays have been more difficult than in the past and I'm holding my own with the guys on the hills.

This month was a big run month as well.  The Mountains to Beach marathon is May 25 so Sundays have been very long runs.  In the past, when I have run over 13, I have switched to Galloway's method and chose 10min/1min.  I read about others with a much shorter run interval and that they could run faster for the shorter period and pickup where they left off due to a short recovery.  It's like that first mile that you run too fast due to adrenaline.  But with 5/30sec, I'm starting over every 5 minutes.  I ran 2:45 using this method and it really did work.  I held a higher speed and I felt better after the run. I ran back to back Sunday 3 hour runs and still maintained comfort and consistency.  I'm happily looking forward to the marathon with my new plan!  Let's see if I can hold a sub 10 pace for 26.2 miles!

Swimming has changed a bit.  I would swim every day if I could.  I'm not fast but it's my zen and I love it when my world is quiet.  I added Master's at lunch on Mondays for 2 reasons.  My coach teaches it and she pushes me to want to puke within the hour.  Also, I just love the sun on my back.  I'm so lucky to work so close to her gym.  I also ocean swim on Fridays which has been like an aquarium lately.  No surf, super clear, and mid 60s.  Just heavenly. Best of all, I'm noticing I really am getting faster. My pool swims are strong and my ocean swims are faster than they have ever been.  My only problem is when I'm disrupted, I can't keep my rhythm, like in a race with a mass of others clobbering me.... Alas May starts the club aquathlons so I get to have a CO-ED mass start which is even worse! Practice practice practice...IMAZ is at the end of the tunnel!

I train most days 5am and 5pm.  I try never to change my schedule and often ask for more workouts.  Coach and Marcus decided I needed a vacation!  So after the marathon, we are going to Costa Rica for a week to relax....hahaha yea right, I will have a full schedule of whatever I can find to keep moving forward!.  Then full force training for IM Lake Stevens when we return.

In order to squeeze in the week off, I had to cancel my SD Century ride.  I was sad.  I agreed it was crazy a week after the marathon but I really wanted to ride it.  I found the next best thing though!  I signed up for the Vineman Full Aquabike on July 26!  2.4mi swim and 112 mi bike!  I will be a 2/3 Ironman! Perfect substitution!

I'm averaging about 15 hours a week of training for now.  I don't know how I will fit in much more than that but I will find a way somehow.  So far the journey to IMAZ has been amazing and I can't get enough of it! My coach is managing my constant requests to do more and I listen when she says no because an overuse injury would crush me so slow and steady we go to being stronger better faster and achieving more!

March 3PEAT REVENGE!!! IM Oceanside 70.3

Mid March always brings a shortened simulation for the IM Oceanside 70.3 race.  In my previous years, the workouts have focused on big bricks.  This year, not so much.  It's been about efficiency which is a difficult way to tell your brain to get out of the way to attain your best result.  Endurance over an extended period of time requires patience and practice as well as the BELIEF that if you save some at the beginning, it will be there for you at the end.  Sounds easy enough.  IT. IS. NOT. We are born with a natural fight or flight trigger in all of us so when you hear GOOO...all hell breaks loose. Not a good plan for long courses. Endurance athletes like to get their money's worth...we spread the love/pain over hours and hours! Our coach had 14 of us practice in the Oceanside waves for 35 minutes, cycle 50 miles, and run 6 miles in the SD winter climate.  The waves were fairly big and a bit of struggle to pass through on my first ocean swim of the year but I just kept dolphin swimming until I was in calm waters.  The water temperature was probably a perfect 65 and so much warmer than usual.  The wind was light and sun was on medium high.  What a gorgeous winter day in SD!

 

 

I decided to stay aero for the next 3 hours on my bike even if I couldn't stand up straight for the run.  I focused hard on my power meter working on a steady 150 watts and 80 RPM cadence.  Headwinds made the ride out more difficult so I had to work harder.  On the return, the tail wind helped me achieve nearly the same results with less effort.  I was pleased to avg 18.4mph because I know I will lose 2mph on the 3 hills for the race and won't make it all up on the downhills.  My goal is 17.2 mph finishing at 3:15 for 56 miles. I will need to spread my energy so I don't over push on the first 25 minutes of aero riding and trust and believe I will use it later for the run.  This is so difficult. At the end of the ride, I realized I hadn't finished my 2nd bottle of calories/electrolytes which is unusual for me.  (note to self: put all the calories in one bottle for race day) But I only rode 2:45 so not a problem... I thought.   I had my 1 GU per hour.  Ate a banana in T2 before the run and took off.  wow I felt great, breathing hard, but still loving my cadence.  Mile 1 9:30 alert.  Crap.  I'm supposed to hold 10min pace. What happened to my focus?  Save for the end...next mile 10 min pace. ok hold hold hold...mile 2.5 MAJOR THIGH CRAMPING, CALVES TWITCHING!! WTH.. so sad.  My tank emptied too fast. Oh and NEVER again will I take Mucinex D before a long day...I literally turned into a raisin in the sun.. all dried up and done for the day. 

 

I hobbled along the next 3.5 miles grabbing my thighs and jog/walking very pissed off... frustrated and sad...dragged my sagging tail over to my coach.  We discussed nutrition and my calorie deficit through the week since I'm trying to drop weight, except on weekends.  It all caught up to me today and the Mucinex was the cherry on top.  I ate a PBJ and Recoverite and almost puked.  I hate running...I hate my body... Why can't we ALL just get along and hit the goal??  I then went to Road Runner Sports and bought OSMO preload drink for Women.  Drink 12 ounces at night and 12 ounces in the morning before intense workouts.  I needed a miracle to resurrect my thighs for a 2 hour run on Sunday.  So at dinner, I gorged on salad, chicken noodle soup, and some pasta for dinner with my OSMO drink.

 

Sunday started slow.  I let my body wakeup when it was ready so didn't get out to run until 10:30 on a projected 80-90 degree day.  Ate a banana and set my plan into play.  Hold a 10min pace for 10 mins and then speed walk 1 minute.  Changed my Garmin to add a Lap Time field to monitor my run speed closer. LEARN to hold back and stay steady.  Guess what?. No cramps and hit my targets. I practiced eating Margarhita blocks with extra salt too.  Ate 6 and all was good. Solid 10:15 average for 2 hrs total time.  This is doable.  I will improve my run at Oceanside or die trying.  Great finish to the weekend... now the joy of TAPER which totally just SUCKS!!!!  TWO weeks of short teasers for exercise while your appetite is raging.  It's living hell for sure.

 

 All of a sudden, it's March 29 at 4:30am.  I forgot to drink my 12 oz of OSMO the night before. Damn. New trick in my schedule.  Next time set my phone alarm as a reminder. This is supposed to help with muscle cramps.  I decided to drink both 12oz bottles during my waiting period with my breakfast while I'm waiting for wave 15 starting at 7:24am. Grab all the bottles and breakfast of champions (oatmeal, banana, mini bagel=360 cals) and off we went. My Sherpa drove me right up to the T2 entrance. OMG, I am only wearing my  tri kit and windbreaker and it's 50 degrees.  DUH why are your "dry clothes" at home and not on your body?? Because I wasn't cold!  and now my teeth are chattering!  Guess I will jump into the wetsuit early with a swim cap too!

T2 gear was dropped off yesterday. I had a great spot right by the big light post. Can't miss it..(yes you can! more later)  I earned a perfect end spot in my AG rack.  TCSD rack was in the back and I just didn't want to be running all of T1 in my bike shoes and bike through the crowds. I went to the bathroom again (2x is required before the wetsuit gets on!). This year I had a 2-piece De Soto which I really like when the water is chilly because the legs are 5mm. Add the arm coolers/calf compressions and  booties, and I can't get cold!  I didn't want my watch buttons to get bumped so I took it off and got into my top. I got all comfortable, although my tri top is too long and bunches up on me.  I put on my triple cap and ear plugs.  Lastly I put the watch back ON my WETSUIT!  yes I strapped it on tightly over my wetsuit arm.   I have never done this and didn't noticed it for the next 2 hours either!  I even checked that the auto multisport was all set up and ready..ALL IS GOOD!!  got my GU and Water bottle and ran off to the pier to check out EXACTLY HOW MANY RED BUOYS ARE THERE THIS YEAR??? ahhhh.  4 again..2 are really close together.. odd..6 yellows then another Red and THEN you turn the corner..Got it - yellow out, orange home - like my tri kit..I can do this. It will be a great swim! Dramk 8oz water with a GU Roctane and poured the remaining water inside my suit to reduce cold water shock = 100 cals.
 

The horn blows, I belly flop for the 200 y warmup and get socked in the goggles by a crazy person.. REALLY?? already ??? we haven't started yet!!! My ZOGGS photochromatic goggles stuck like glue! I am near the buoy and a couple rows back and it seems crowded.  Off we go and I think our green headed bee hive of women all swam the same speed.  I was hit from all sides. One more to the face, the arms, the back of the legs, one girl grab my leg and I had to kick her off!  It was awful.  I tried to reach and someone was always there.  My technique went to shit as I kept jockeying for free space. Finally at the 2nd RED buoy, I turned but it wasn't straight across and it disoriented me to find the other red buoy.  I turned again straight into the sun and I was blinded. I chased a sea of piranha kickers until I could see the orange buoy and apparently we all went wide so I swam long AGAIN.  I passed a variety of colored caps so that was encouraging, but I ran into many that stopped swimming completely, I was kicked by a frog breast stroker and swam past another doing the back stroke.  It was crazy and THEN CAME THE WHITE CAPS!  OMG I was hit twice by super aggressive fast males - but I just kept going and then my 4th alarm went off.. which meant the 1.2 miles were over and the rest was extra which is not a good thing. I counted the passing buoys until I ran up the ramp. I was so sad to see 43 minutes. I started to run through T1, taking off my caps, unzipping, stripping out the right arm, then the left arm. UMMM OMGGGGGGGGGGGGGGGG my arm is stuck with my watch band strangling my wrist! I'm shaking it but it won't let go so I'm flapping it behind me in a sprint to my station.  I throw all the crap in my bag and have to search for my arm to reverse out, unbuckle the watch, pull out arm, reattach watch.!  My transition time was CRAP!!! ANDDDD WHERE IS MARCUS???  I was so late past my expected finish time of sub 40 that he lost me in a sea of caps! 

 

 

I decide to wear bike shorts over the tri shorts for comfort. Stupid as I was uncomfortable anyway.  I decided to wear a bike jersey in case I got cold which has never happened and the day was predicted to be warm anyway.  I really have no idea why I did this but it won't happen on the 4TH Revenge!!  I stuffed my cheeks with a Kidz cliff bar = 120 cals and Tylenol and took off disappointed but ready for the ride. I managed my power closely, but it took maybe 15 miles to get down to 150 watts.  then I held on for the next 10 miles and felt good. I took a deep breath for hill #1 and suddenly I was breathing harder than I ever have and fatiguing quickly.  I had to beg my legs to keep turning over.  It was obvious I had not trained on the hills like last year.  I had to give myself a mental break that the foot surgery was priority and I would get stronger every day in the future with more daylight and more time before Lake Stevens and IMAZ.  It took 7 minutes at a grueling 5mph pace to reach the top.  I couldn't get in enough air and at the top I felt like I was choking.  I started coughing hard and felt so light headed that I was concerned. I drank (GU Roctane at hour 2 = 100 cals) but couldn't take in deep breaths without continuous coughing and burning down my trachea and lungs. I stayed aero as much as possible and watched normalized power stay at 148. I took short shallow breaths and kept pedaling.  I grabbed plain water and half a banana at an aid station.  I've decided I only need one bottle for 56 miles when I can grab extra along the way.  I don't need to carry the extra weight up those hills next time.  Putting all my calories in the front bottle worked well for me. (3 IM Perform scoops, 2 Carbo Pro scoops =  410 cals) I survived the next 2 hills with burning lungs and then hit the final 10 miles in the wind tunnel. That was just painful but I stayed aero and watched cadence to spin more. I was so happy to hit the strand knowing Surfrider was the last hill.  I passed a guy on the hill when I stood up and saw my power jump over 500 watts.  I was on track to beat my time and a little hill was not going to prevent it. I finished at 3:15, 2 minutes faster than last year.  Based on my poor hill climbing, I really think it was the aero position on the tri bike that helped my time the most- and perseverance. 

 

 

At T2, I was choking back tears as I burned down my throat so badly and I felt light headed again as I dismounted.  A volunteer called out my bib # and a guy sent me down the wrong isle and I got lost with a perfect bike spot!  I circled the rack and finally found it on the opposite side! I took more drugs, got my shorts off, grabbed my banana/water (100 cals) and took off running, with a cycling shirt on!  I was burning up within 5 minutes! I was so grateful to finally see Marcus and Ryan and I was able to strip off the jersey before running the ramps.  It was a priceless moment of support!

 

 

I ate my banana over the next 2 miles with water. It was supposed to control my speed because I had been running off  the  bike too fast in practice.  I could barely hold an 11 min pace though. I kept thinking with a slow pace, I would get my breath back.  Mile 3 was no better.  Every time I reached a hill, I coughed uncontrollably because my HR would spike and expect more oxygen.  I had 12 clif blocs (180 cals) to eat over 13 miles but I kept forgetting to take 1 per mile and would take them in groups.  Once I passed mile 9, without a bathroom break and no cramping, I felt happy I had solved something.  Mile 10, GI cramps started.  However. with a 5k left, surely I could hold it. Apparently 6 blocs are ok but not 12! As I saw the mile markers, I tried to pickup my pace but it just slowed. I faked a smile whenever I saw someone because I kept thinking about Chrissie's smile while she was in agony. When I saw mile 12 and a porta-potty, I just gave in, exhausted and disappointed.  I just wanted something to be comfortable for the end of the race so I took the potty relief.  I trotted in the last mile the best I could and broke down after the finish line when I saw my husband.  My throat was still burning and I just felt beaten. My run was just horrible. I couldn't even take deep breaths to cry.  I was so much slower than I had ever been in training. 2 minutes off my planned average pace, it took me 2:42 to finish the run.  I was 11 minutes slower overall than last year finishing at 6:53, which is 23 minutes off race plan.  It just wasn't my day to improve.

So I just had to eat a few cookies with my TruMoo chocolate milk to remember my training plan was radically different than last year. I worked full time now and had 4 months to recover from foot surgery. Both feet felt great so I was grateful for that this year for sure. My Hoka Stinson Tarmacs were perfect. I didn't have much daylight to ride the hills and I didn't have foot flexibility to run up hills until March.  So my coach hugged me and I just had to let go of my disappointment.  I struggled, I persevered, and I finished.  After all, this is always the ultimate goal.  I am looking forward to IM Lake Stevens in August which is a little harder than Oceanside.  I will reset my 6:30 goal, cycle more hills with the additional daylight, run more hills as my foot improves, and try to drop some weight. 



 Post race, I did a little research.  I have had a burning throat all 3 races at Oceanside but not at SOMA, Arizona.  Exercise induced asthma can flair with cool air and intense exercise.  I certainly surpassed my fitness threshold on hill #1 this time so my attack came much earlier than other years.  SOMA did not have hills so my intensity didn't have long spikes and it was hot and dry. I need to look into medication or an inhaler for my long course events so I can try to control this bronchial spasm that restricts my breathing and causes immediate fatigue and light headedness.  I really tried to Embrace The Suck but I didn't expect near suffocation! It takes a few days for my throat to recover as well so I'm taking it easy for now but looking forward to my many events in the future.  Every race provides many lessons learned and even when we don't improve, we have more experience to help us for the next time.  See you next year Oceanside, and better than ever.



March Appetizers before Oceanside 70.3

So, I'm a bit of an introvert, a control freak, so I hold back to prepare for "just in case".  Well it took a few months, but my coach figured it out....I kind of let loose and gave a sneak peak by accident and had a few amazing workouts in a row.  Hmmm. my goal for SD Half marathon suddenly changed.  RUN HARD.  RUN TIL YOU PUKE.  I WANT YOU TO ALMOST DIE AT THE FINISHLINE.

umm really? shit..this is going to hurt... AGAIN.  SD Half is my PR run. 2:05.  emptied the tank in 2013 and I couldn't walk for 3 days.  NEVER AGAIN was my motto. PRs hurt.  I don't like it.

My plan was to whine enough to get my coach to buy in that 4 months after foot surgery wasn't enough time to have a good run so another PR was out.  I haven't been hill training and Washington and Noell hurt my non-flexible feet...so I want to brick on Saturday pre race and run 5 miles instead of running hard on Sunday. ok Coach? OH .HELL. NO.  I swear she had her fingers in her ears. GO RUN HARD. JUST GO. no HR monitoring, no pace monitoring, just let go.... need to see your max. ....sniffle sniffle sniffle....but but I haven't run that fast in a YEAR!!!  FINE.. hate you.

So, I start off with the same old plan.... chase the damn 2:00 pacer for as long as you can.. hey just see what happens.  BUT I can't find the pacer and the clock is ticking away...I found the 1:55 pacer in wave 3.  He said the next pacer would be in wave 4...ok so I waited in wave 4 with Marcus and Jay and Alexis...well, I will just pretend I can run their pace and chase THEM as long as I can. My 2:00 pacer was no where to be seen. (turns out I was with the 1:50 runners!)  I CAN'T run without a pacer people!  Oh LAWDY!

The Star Spangle Banner was sung so beautifully that I really think it lifted my spirits to just relax and run.  Off we went...I chased Jay for maybe 500 -- feet?  I don't know ..OMG he is fast but he got us out of the pack.  Then I saw Alexis...I chased and chased until she was a blur in front of me...I lost her and my watch lap went off..WTH??? 8:34?? that's impossible.  I can't run that fast. Keep chasing... I looked at feet, cadence, calves...whatever it took to keep a quick rhythm in my head so my feet would follow. Another lap marker..8:37?? I don't believe it....keep going...Tina the Beast says the run is the Hunt...GO HUNT those runners, she said!!!...another mile marker 8:53 ??? Really?  3 eight's in a row...well maybe I should adjust my goals.  I just PR'd a 5k...so I will give Julie my best 10k and then call it a day...the  miles ticked by 9:14, 9:25, 9:35... but I haven't really been running much faster than 9:50 - 10:00 on the treadmill so this is really insane speed for me. OMG 10k 56 minutes PR...but I thought I couldn't run a 10k under an hour?  ok let's add 2 more miles and give Julie our best EIGHT miles lifetime achievement award..another 9:35/9:38 tick by..still not 10 min pace yet?? WHOOPS slam on the brakes, here's Noell and Washington.. deep breath...grind it out...yes I slowed incredibly.. slower than last year due to no hill training..BUT it didn't hurt as much as last year so that's AWESOME !!! yea foot surgery!

Got to the top of Washington, took a deep breath, and picked up a quick cadence again. I tried to pickup my lost time. I lifted my chin and dug in for the hunt...I was ACTUALLY on track to PR!!! How is this possible?? GO GO GO GO... I know all the landmarks. Take deep cleansing breaths for a mile.  Finally we are running along Balboa Park.  First, it's the Bridge Club; Next it's the Chess Club. Woohoo it's all downhill from here! Run like you are on FIRE!! oh no that was last year... run in control but VERY fast!!  I hurry down the first hill, cutting the corner close. Then it's mile 12 and it's 2:01 and both calves start pulsating...firing like they want to explode but NOPE this is not happening to me.  I will NOT give in to the pain.  My calves got louder with cramping and I struggled to extend my legs. NOPE not stopping ... this will be a PR...I WILL PUKE if I have to...I can see the finish line now!!! What if this was IMAZ?  would I crumble and stop for a massage like others on the sideline?  OH. HELL. NO is my mantra....I am screaming and swinging my arms, nips to hips, as hard as I can while my calves kept cramping...why are there 3 timing mats???  Finally I cross the 3rd mat and stop my watch which says 2:05.  I weep.  Tied my finish time with last year.  Damn it .  I hate running. sniffle sniffle sniffle.

On the way home, I thought maybe the seconds would give me a PR so I decided to compare year over year "official" times and GUESS WHAT?? I did PR! by 28 seconds!  I just pushed my STOP a little late!!!  Wow...I can't believe it!  I set a PR when I thought it was impossible.

Race Results 2013
Bib:	8290	Overall:	2389 out of 5711
Name:	Lisa Serrano	Women:	910 out of 3124
Gender:	F	F 45-49:	75 out of 291
Age:	49	Age/Grade:	58.77% Place: 1052
Hometown:	San Diego, CA	Finish:	2:05:22 Pace: 9:34
Race Results 2014
Bib:	1780	Overall:	2204 out of 6031
Name:	Lisa Serrano	Women:	854 out of 3369
Gender:	F	F 50-54:	44 out of 235
Age:	50	Age/Grade:	59.71% Place: 922
Hometown:	San Diego, CA	Finish:	2:04:54 Pace: 9:32

And what does my coach say about my results of this amazing day?  Oh now my run pace for Oceanside has to be 10:00 min pace!! WHAT???? But Coach, I run 11 minute miles off the bike! I can't see me running a 10:00 minute pace.  Coach said... don't worry, I can see it.   OH LAWDY!

Next appetizer is next weekend 3/15:  Oceanside Tri simulation: 35 minutes ocean swim, 51 mile bike, 6 mile run. Empty tank. Puke if you have to but JUST DO IT.

Feb & early March Shenanigans

I have realized over the last 2 1/2 years that the addicted triathlete quickly pats his/herself on the back for goals met at the last event, kicks his/herself for some of the stupidity - I mean lessons learned... and skips along with great adrenaline to the next event... I awoke from the Palm Springs Century/Half marathon weekend with the reminder on Monday March 1 - was  Day 1 of 7 weeks before my nemesis Ironman Oceanside 70.3 . Third time is a charm right?   I swear I can get this right if I train hard enough, get a coach, lose weight.. OMG I still have my winter weight to lose!!!   What's on the calorie burning training schedule? NOTHING... not a damn thing..It's just be still day ...oh...the suffering my coach puts me through... :(  and I'm starving. Eventually I'm going to have to go cold turkey on sugar.

Well I made up for the day off.  I did a triple workout Thursday.. so tired. and then Coach's schedule said 3 repeats on Scripps Poway Saturday.   I nearly died midway on the third one.  Seriously I just wanted to lie in the ditch and take a nap.  Coach says no brick run. WHY? We always run after we ride!  It's a 3day weekend. Fine I'll just kill myself on Sunday running up inside Torrey Pines and Portofino for 14 miles.  Why must I torture myself? ( I know my coach is laughing right now.) I do love the Torrey Pines North Beach shown in the picture under the bridge for the ocean view though!

 Yeah! Ride outside on holiday Monday!!! Coach says repeats on the Oceanside 70.3 course hill #1 and THEN brick...ok you win. I'm dead. VERY dead.  Weight loss... nothing...I still can't break away from sugar. Stupid. I know.  All this work, no fat loss, because of sugar. Crap. Must get brain to shut off the sugar suction.

My next day off was an appointment at Swim Labs which gave a detailed analysis by videoing your own technique (or lack of) with instant feedback (here's the perfect swimmer.. and here's you Oh Lawdy help me) and it helped me really understand the catch and hinge at the top. I was doing it far too late and losing a lot of pull. It's been my focus since this session and I'm seeing improvement.......in seconds... geez.  Swim improvement takes forever.   I hope to go again as I continue to improve and practice. It's crazy that you don't know how badly you swim until you see it for yourself...the video analysis is so worth the money.  Why keep practicing incorrectly?

Finally weather and timing permitted the Great Western Loop ride. I really wanted to ride these hills in my tri bike before Oceanside 70.3 for the first time for at least mental training.  Another sufferfest ensued.  I felt like a slug, cycling slower than I did a year ago.  I managed to get through the brick but very disappointed...But I met Maude the Jackass at the Market so it was worth it.  

Sunday was a run covering the SD Half section that is so painful which is shorty Noell St and demonized Washington st.  It's only 6/10th of a mile hill so why does it hurt so bad?  Cuz you are burning up Noell for 300 feet which sears your lungs at a sharp elevation, then you get 1/4 mile to calm your heart before you go UP Washington, recognizing your pace is dropping dramatically with every step up to see God at the top.  It's not that it is super steep, but it's the buildup to it, and then just as you think it is over WAALAAA, it bends sharply upward just to make you squeak out a little cry at the top!  I did a u-turn at the top and ran back down Washington to finish another 5 miles but during the race, your brain kicks your ass at the top and says RUN FOR YOUR LIFE!!! you just dropped 2 minutes off your average pace!  and so you do... and you run with wings to the end about 2-3 miles down hill.  (alas.. hours later... you can't walk because you just shredded your quad muscles from running downhill like you were on fire..NOTE: don't run downhill out of control or you will pay dearly for 3 days!)  I have not been able to get my pace back up from a year ago since foot surgery so I can't consider trying to beat my PR time so I will just have to do the best I can and focus on it as a training run and not a PR run. My intensity is just not the same as last year before foot surgery and before employment when my life was all training.

I tried to run intervals on this 10 mile run as prescribed but I just couldn't do it consistently.  My legs felt like concrete....What the hell is wrong with me???  Well Lisa, you are trying to carry a 10lb bag of potatoes on your back and go faster...why not try something different and LOSE the extra 10 POUNDS!!!  Monday, Feb. 23,  I made a final decision to cut sugar, add a huge salad before lunch and a Progresso Light soup before every dinner....7 days later,  I have dropped 3 lbs!  Detox is hell.  I was very grouchy but I'm in week 2, still on the no sugar wagon, and I already feel better.  I emptied the house of all sabotage too.  I will get this extra weight off...I'm determined now. Why did I wait so long?

The NCC Challenge ended 2/28/14.  Woohoo this was my 2nd year.  I'm happy with this year's results although less than last year in mileage because I worked full time 2014 and last year, 2013, I was unemployed.   Last year, I was in AG 45-49 and earned 8th place of 178 with 2947 points . This year was so much HARDER adding a full time job!

Stats:

8th/170 Age Group 50-54
2578.87 total points

176th / 3000 overall

176th swim

248th Bike

390th Run

20th/71 TCSD participants

March 1, we had a weekend storm.  4 days of rain...Mother Nature was mean.  I knew I wouldn't be able to train outside every weekend up to IMAZ.  San Diego has near perfect weather but sometimes we do get that generous helping of rain on the weekend which means long rides will be a sufferfest on a trainer and a long run will be in pouring rain.  This is the mental training part of ironman training.  It's kind of required to suffer in practice just in case weather on race day is bad and you are prepared.  It still sucks though.  The best part of suffering is to do it in a group setting and so my
3 1/2 hour ride on a stationary trainer was amazing because of the great company at Endurance House and the wonderful vegan/veggie potluck afterwards.  Tina Valle is such an inspiration to us all.  Her Beast mode..(and beast balls) are amazing! I was lucky enough to dodge the rain for my 45 minute brick and enjoy running the coast watching the angry ocean.  It was amazing!  But as I laughed at the ocean on Saturday, Mother Nature punished me on Sunday with a 2:15 hour rain run.  It was tough and I had all kinds of mantras to get me through it, but I survived and was grateful for a hot shower and hot soup afterwards!

I was excited to get back to open water swimming but the rain blew out those plans so I replaced it with another attempt at descending 100s.  FINALLY I accomplished 15 x 100's 10 sec rest descend 1-5, 6-10,11-15.  Not only can I not count laps past about 8 but gradually increase speed every 100 yards 5x so you don't die on the 5th and THEN repeat 3x... REALLY?  I got super close this time so I'll take it as win!  Just being close kind of made me feel like a real swimmer!...I guess beforehand, I was a rubber ducky.

Well, I will finally venture back into the ocean this Friday.  Water temps seem to be 58-62 degrees.  Heavy sigh...I've been in the pool so long now that my body only knows 84 degrees.  It's in for a rude awakening but better now than on race day, March 29.  Hopefully my SD Half run goes well on Sunday too.  Stay tuned for the outcome and..drum roll...Ironman California 70.3 shenanigans.