August 2013 Lessons Learned

August and September are focused on running miles while maintaining or slowly increasing swim/bike miles.  My foot with a 60mm pin and screw are sending me alarm signals after 10 miles. So, after reading blogs from marathoners and ultra runners with feet issues, I decided to invest in a pair of Hokas.  I'm loyal to Road Runner Sports but they don't carry this brand.  It is probably because they look ridiculous but, my hardware is still dissolving so I felt I was reaching my pain threshold too soon and suffering until mile 13.  I really wondered about achieving my marathon goal without crying/limping at the end of September so I decided I would try these expensive clown shoes which I found at Running Laces. Geez I even had to go up half a size!

I immediately found relief with these shoes as the forefoot padding is excessive and yet amazing.  I ran a total of 96 miles in July before Hokas and running 13 miles or less at a time. In August. I will run one 14 miler, two 16 milers one 18 miler, and the 10k hilly trail run at the Chula Vista Challenge in August for a total plan of 124 miles. My longest run is planned for Sep 1 for 21 miles. I used the 5/1 ratio by Galloway on the long runs over 13 and that also really helped train long distance by allowing a little recovery for my foot throughout the distance.  I think I will try 4/1 for the 18 and 21 miler to try to hold my pace better.  My shorter runs during the week are without a break and I am able to run sub-10minute miles now. I am once again looking forward to the Half Moon Bay Marathon on September 29 - my 50th BD present to me! Below is the elevation of Half Moon Bay's "26.2 Miles of Running Heaven™"

The race course will run along the Pacific Ocean coastline, with breathtaking views of many landmarks including the Pillar Point Fishing Harbor, the Ritz-Carlton Half Moon Bay, Point Montara Lighthouse and the world-famous Mavericks big-wave surfing area. 

 

All of August, I watched the weather, begging the weather Gods to be gentle this year for the Chula Vista Challenge Olympic triathlon.  Last year, it was hotter than Africa, I was totally dehydrated, and felt like a raisin on the run.  This year hit the perfect 72 degree mark! This is my repeater Olympic level race to check on my improvements year over year.  This is the 3rd year and I am in a new age group which is even better!  Finally I am young again in the 50-54 age group! Marcus was in wave 2 and I was in wave 3 so I had exactly 3 minutes to catch him on the swim, then I would never see him again soon on the bike! He was healthy for the first time too so he would stay strong on the run for sure.

The one thing I know about the South Bay Marina is the water is warm and glassy at 6am but the beach is rocky. This is bad for the hardware foot so I wore one aquasock for extra protection. This is a beach start so you have to run into the water hoping you can tolerate the rocky path, or you just bellyflop and start swimming within inches of water! 

So yellow cap Wave 3 was every woman over 40... which I thought was funny because we were basically separated by childbearing years! Below are some of my lovely over 40 ladies in the same blood, sweat, and tears cult!

Oh well, at least the men were in the wave BEFORE us this time! I had no climbers during this swim!  Still there was just one SURPRISE!

I felt solid on the swim although as usual I had to correct my swimline twice which made me swim longer.  When I did swim straight I actually ran straight into a buoy which disrupted my rhythm! Anyway just before the last buoy, I saw Marcus on my left.  We are both left side breathers so I GENTLY touched his right arm just to say "HI I caught you!" and then I found out what it was like to be STIFF ARMED so hard that I actually flipped almost to my back with his force!!!!  Holy crap!  It was fight or flight at that point so I hauled ass and beat him to T1! He didn't know it was me until he looked up and saw my double cap and feet kicking frantically but we had a pretty good laugh about it after the race! Wow, co-ed swimming can be dangerous even next to your spouse!







So I worked fast in T1, the aqua-sock was just enough padding to be able to run pain free up the beach to the bike, and I had a nice little end spot and curb by my bike so I could get the feet cleaned up easily for the bike. At my age, comfort trumps speed. I was ready to tackle the hills of Chula Vista and see if my hill work had made me stronger!

As I mentioned in a previous blog, I have been thrilled to be included in Saturday Ride With Javi group rides.  I've met the sweetest, most supportive cyclists and the rides are challenging as well.  It was such a pleasure to see the leaders volunteering at the Uturn on La Media handing out water and taking pictures.  It really gave me inspiration and warmed my heart to give my best since they were giving up their own time for others. I am so proud to be one of their "turtles".  They have welcomed Marcus and I with open arms from the first day we met.  I can't wait to wear the new women's pink Turtle bike jersey in September!

The bike ride was hilly OF COURSE (that's just how they roll in Chula Vista!) and so I pushed hard for the first 10 miles before the 1st hill and averaged 18.4.  I was a little disappointed because my goal was 17.5 overall and knew I would surely drop over 1mph in the next 15 miles of hills.  I gave it my best and on that last sharp hill I stood up and really emptied my tank as I saw my average pace drop to 16.9.  With about 1/2 mile left, I pedaled as fast as I could to see the watch flip to 17mph average. I released the bike to the awesome volunteer in T2 and ran so fast through the bag pickup that I missed my bag handoff the first time!  I was so ready to run!  Last year, it was too hot.  This year, I was prepared with my own fuel belt with water, GU, and a sponge.  None of it was needed this year with perfect weather but still having water when you want it was a gift! Marcus even used the sponge on the run to cool down. The last two years of this course, I was unable to run steady.  The heat and hills were too much and I had to stop often.  This year, my Hokas were my best friends (and the weather) !  I met my goal and never stopped running this time. Marcus saw me in the finish line chute and encouraged me to empty my tank and that I did.  Because of the stiff arm frantic swim finish and the push to charge the finish line, I have to thank my husband for helping me beat him overall by 36 seconds! Thanks Babe!  I beat my last year's finish by 9 minutes!  I placed 2nd on the bike in my age group too.  It was a good solid performance.  Hill training is definitely paying off!  I hope I get a payoff for the HMB Marathon since the first 10 miles are hilly!

Aug 17 was the train ride to San Juan Capistrano with "Ride with Javi".  The weather was perfect.  For $40 an amazing group of volunteers took care of everything!   92 bikes were blanketed and gently carried in an enclosed Uhaul to SJC and when we arrived, all the bikes were upright and ready to roll!  So impressive!


We decided for the B group which took longer but was more relaxing since I had to run 16 miles the following day.








We cycled the gorgeous coastline, cruised through Camp Pendleton to pose for group photos, stopped at the Oceanside Harbor for the bathrooms and refills and then headed to the new Trek Bike shop in Solana Beach where a smorgasbord of food awaited for us! We wrapped up the day with a quick stop at the Pearl Izumi outlet in Del Mar with 30% off discounts!

Ride With JAVI!!!!

Just the GIRLS!!! GO PINK PEDAL POWER!!

 

We had a terrific riding day for 76 miles and then there was the RUN on Sunday... Ugh.  We did sleep in until 8am but Marcus only had to run13 miles since he is running the half marathon where I had to run 16 as I approach my Marathon deadline.  It wasn't my best 16 miler but yet, I got it done with the Galloway 5 min/1min ratio.  When I had to run my last 3 miles , Marcus captured my feelings appropriately as I passed him lounging in the parking lot! 

 

Overall, I'm so happy the weather in August has been so beautiful because if I'm running forever then at least it's not as if I am doing it in Africa! Let's hope it stays cool!

 

 

 

May/June/July Events

May 4 Rosarito/Ensenada 50 mile bike ride, four weeks post left foot surgery:

I stationary biked 13-26 miles every day in the aircast starting day 4 of recovery in the lounger gym bike barely breaking a sweat but still turning my legs at 13mph to keep the legs moving. This was supposed to continue until the end of week 4 but I started cycling outside at 3 1/2 weeks.  Luckily my Sidi tri-shoes are easily adjusted across the toe box because I'm still very swollen but without any pain. Outside, I cycled 20 miles easy to start, then 30 the next day with small hills, the next day 40 miles with one difficult hill and today at the 4 wk mark, I cycled 43 miles.  I needed to start early because we decided to join the annual Rosarito/Ensenada 50 mile bike ride celebrating Cinco De Mayo. It was exciting to celebrate more for my perfect foot recovery than anything! I had no issues on my training rides but I did ice the foot afterwards and I lightly wrapped the foot as well.

We stayed overnight at the host Rosarito Beach Hotel in Ensenada and bought a shuttle pass to get us from Rosarito back to Ensenada so we could get a car fastpass to return quickly across the border.  They served margarita shots while we waited in the check-in line forever at the hotel.  It was freezing and windy so we couldn't really enjoy the beach and we didn't bring any winter clothing!  The room was pretty nice with a kitchenette but the wind blew through the glass doors all night so it was difficult to sleep.  It's nice that the ride starts at 10am because by that time, the weather had completely changed to perfect conditions!  There were 4 aid stations selling food along the way and family tents set up every 200 yards trying to sell you their food and drink. 

Everything on this ride is an additional cost. Only water is free.  There were many riders dressed in costumes giving out candy to the kid spectators. There was constant chaos on the road.  Many didn't know riding etiquette, many were inexperienced as Marcus was merged off the road by a woman without any balance and there were even roller bladers and kids-in-tow in the mix!

 Although I didn't see those "ridebladers" on the hill below!  It's about 2 miles and many were walking all over the street.  You had to be a defensive rider this entire event.

We did enjoy dressing up in our little Mexican hats and red chili pepper head bands! Gumby was a big hit! The pink biker chick passed many men on the hills! I really can't recall seeing any women at this point.

There were some beautiful ocean views on the route with hay, horses, cows, birds and clothes for sale too! There was even a winery with Noah's Ark in the yard! (look to the mid right in pic below)

 

 

The finishline was a complete zoo! 1000s of riders, bikes and spectators crammed in small spaces eating.  We were funneled through all the vendors to get to the medals in the very back with our bikes in tow. We then funneled back through the crowds to get to the shuttle bus where we waited another 30 minutes until it was packed.  Bikes were "thrown" onto an open trailer with one wheel hanging over a rope.  I was happy we changed our carbon wheels to aluminum with slime tubes. The last bike was dragged for a while until the driver pulled over and threw it back onto the trailer. The rider was pretty upset that his bike paint was ruined.  I think this is how I ended up with a bent brake wire which I had to replace.  The shuttle ride took at least another hour or more to get back to Rosarito. 



 

We did buy the jersey which was the main reason we did this ride!  It's our favorite event jersey but it took almost 2 hours to cross the border with our "speedpass" so that was really annoying.  Overall, I did enjoy the challenging route but the logistics are a complete nightmare and so this is a "one and done" event! Maybe going with a group shuttle bus from SD to Ensenada to SD would have been better. I don't know if the buses get head of line privileges though to cross the border.

June 8 was the Fiesta Metric Century bike ride. For such a small event in Chula Vista and only 62 miles, there were 4 SAGS and more food than I have seen at full century rides! 

I could never have the self-control to buy oreo peanut butter cookies so it was a super treat to have them available at the SAGs! The ride was a nice challenge of hills until mile 45 and then a sweet downhill into the flats all the way back to a wonderful Mexican buffet.

Another ride which had a completely different meaning was on June 22.  This was for Jackie Dunn who had a freak accident while racing at the Velodrome track.  I've only raced once at a clinic and the mere fact that you are racing on  a track without brakes was pretty scary for me but I can see how the adrenaline rush could become addictive.  I hope the 6 people who received her organs live long healthy lives and truly take care and make a difference in their second chance in life.  There were 300+ riders in groups of 20 at her memorial ride. It was truly special and the 40 mile route was one of her favorites from Coronado. It was a beautiful day and I certainly reflected on how lucky I am to enjoy my triathlon life with good health and support from friends and family.  It made me remind myself to always try to encourage others and smile at my events and not take this hobby too seriously.  My takeaway from her memorial ride is to be more grateful each day.  I will do my best Jackie. Your spirit will always be with us. We wore our teal blue and orange ribbons proudly for you.






 

 

Another memorial ride for Jackie was held on July 4, but I decided to run a mini-tri at Bonita Cove. Sometimes giving back to the tri community and being around the newbie energy and questions is just what you need for rejuvenation and thankfulness. A group of 10  swam for 40 minutes at Bonita Cove, biked 17.5 miles out/back to Fiesta Island (2 loops), and then ran 3 or 4 mile routes.  It was low key, fun, no stress... well except for the parking! OMG... next year we are starting an hour earlier! By 8am, all the lots were full! It was so sweet to meet new and old TCSDers! I will have to make this an annual event!

 

July 7 we participated in receiving the WORLD'S Largest half marathon medal at the Costume Party Run!  Who could resist running 13.1 miles to receive a medal the size of a 45 rpm record with a spinning disco ball in the center!  We wanted our costumes to be easy but memorable too so bacon slices and fried egg suits were perfect for us. Of course it was a humid day and although the costumes were light weigh, we nearly suffocated ourselves and felt like we were wearing saran wrap by the end of the race.  One HUGE lesson learned for me was NEVER EVER forget your pain meds for the foot on a long run again. Wow felt like a painful death march for me but I just said "suck it up" what if this was IMAZ!?!?!?!!!!  It was good mental training to be so uncomfortable.

 

 



 

 

So I have been watching an amazing group of cyclists lately but haven't been able to squeeze them into our schedule until now.  I was so happy to join Ride With Javi and return to the Great Western Loop.  This is a video of the "B" group that we joined.

 

https://www.facebook.com/video/embed?video_id=536248566423133"

 

 

There are 3 speed levels and they offer evening rides every day and wonderful group rides on the weekends.  Javi follows in a SAG vehicle, feeds the cyclists with PBJ, oranges, fluids and stops for any bike issues. Sure enough, Marcus blew a tire and Javi replaced the tire on the spot and sent Marcus back on route!  We are excited about attending more rides in the future, especially the Train/Bike ride from San Juan Capistrano for 73 miles Aug 17.  I encourage everyone to Like their facebook page RideWithJavi. Website:  www.ridewithjavi.com

 

The best part about Ride With Javi is how it started...someone told Javier that he was slow as a turtle and that no one would ride with him and then they dropped him on the ride!!!  He started his own group and said he would never drop anyone and now there are over 100 "turtle" riders every Saturday! He supplies everything by donations only!  The world needs way more people like Javier!

 



June 2013 2nd half

 

 
It's Father's day and we are in San Francisco to run the 2nd half of the marathon and earn our Half It All Challenge medal.  Last year, we ran in July and it was cold and misty. The weather was pretty miserable although I prefer cool over hot but alas the Golden Gate bridge was pretty fogged in.  This year, it was in June because of another race in July.  Wow what an amazing day in SF!!! Incredibly clear and comfortably cool.  Running through Golden Gate Park was amazing! I never knew SF had such a beautiful park.  Haight street was incredibly beautiful with colorful murals everywhere.

Marcus was great at helping me stay steady with my pace. The course had some light rolling hills and two down hills. I didn't start feeling pain until the 9th mile just like my training.  However, it became a mental game to push through little milestones through the last few miles. I thought often of SBM who would soon endure pain for double the run distance and it helped me block out the pain. At the end, I was very pleased that my race pace was faster than my last two long training runs at 10:27 avg = 2:18.  We had a great time at the after party and the food was terrific. I really love our challenge medal but I don't think I will return for the full Marathon next year.  I think I'd rather run the Women's Nike Marathon in October if I can get in since it is a lottery entry. We had to walk back to the hotel which was one mile away and my foot really started to throb so I decided to talk to it and plead for mercy!  I iced it when we returned to the hotel and it bounced back fairly quickly.

Next on the calendar was the inaugural JUMP aquathlon on June 23. Wow that was fun! We took the Lady Hornblower cruiser out to the middle of the CV Marina, jumped off the platform, swam 1 mile and then ran 6 miles.  The water was choppy but warm so I was so glad to be in a sleeveless.  Finally I solved my chaffing issue with a rash guard under the sleeveless wetsuit. I loved the event but holy moly the swim exit was rocky and when I started to run through the little rocks, I tumbled backwards in foot pain.  I hobbled my way carefully up the bank and limped into T1.  My Achilles had been hurting from 160 miles of biking that week that I wore an ankle bandage on the run.  The run went pretty well at a 10:20 avg pace so I am improving slowly, but it was a bit embarrassing when Judy, the 70 year old, ran by me like a steamboat! I hope I can run that fast when I am her age! I did run 18 miles total this 3rd week of training for SOMA so my marathon training is on track.

 On the same day as JUMP was the Ironman Coeur d'Arlene.  SwimBikeMom Meredith Atwood would be attempting her first full ironman after only completing a 14 mile run in her training due to hip pain.  She and I have followed a similar tri journey so far but I delayed my IM adventure for foot surgery and she continued after we both raced two 70.3 events. She has endured so many physical issues,  a job, young kids, and weighs 200 lbs.  With all this going on in her life, if she can finish, then so can I.  She needed hip surgery but continued to train the best she could for her once in a lifetime shot at a full ironman.  It was incredibly exciting and fulfilling to watch her stats throughout the night and after a long grueling bike ride for 8:11 hrs, I was worried about her run and the pain she would need to endure even at a sub 16 min/mile pace. But with about 15 minutes to spare, Mike Reilly announced she was an ironman and tears streamed down my face in pride as I watched her live through the website.  I have more confidence in myself than ever before because she has shown me that FEAR IS A LIAR.  Get your brain out of the way and achieve your dreams.