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.

February - Hitting those milestones

February wrapped up my club's inner-NCC challenge. I am happy to say that somehow I really am getting it all done while working full time.  The base mileage continues to climb and it really shined during my February events.  My January base building has gone well. I hope to continue to improve so I can beat my previous March races: SD Half and Oceanside 70.3

I wrapped up the club's NCC Challenge by completing significantly over the swim and cycling mileage and squeaked in the run mileage.  This challenge encouraged me to add small volume nearly daily to achieve 52.4 mile goal. I think it really helped my running base solidify. I swam over 11 miles instead of the required 4.8 miles.  I cycled 327 miles instead of the required 224 miles. I think there were approximately 10+ club members that achieved this goal and probably most were ironmen so this was a real confidence booster for me.   the NCC stats currently show me in 5th place out of 169 in my age group. Over the next couple months, my runs will continue to increase as I prepare for my 3rd full marathon on May 25.  I will ride a century the following weekend.

I watched the weather closely for the Tour De Palm Springs Century.  In 2012, this was my first century and riding across the wind tunnels took 1 hour for 6 miles with 40mph horizontal winds.  It was a terrifying experience because controlling your bike, staying upright, and "just moving forward" was a considerable challenge for one solid hour.  This year, the weather looked tame.  The winds were 2-5 mph.  I was really looking forward to it.   (umm this weather report was for downtown Palm Springs apparently). As we approached the 3 mile mark, the trees started to lean and the closer we rode to the wind tunnel the stronger the winds howled.  Again, I was terrified, but with experience I knew this would end if I just kept pedaling to the other side.  In one hour, we rode 10 miles this time.  It was so exciting to reach the other side and know that it would just get better from here!  Dillon road was more of a treat this time because my confidence allowed me to ride over 40mph with the wind to my back!  It was a lot more fun this time! We stopped at 3 of the 5 SAGs mostly because my neck/shoulders hurt so much.  This is a huge hurdle for me to figure out. I'm not quite sure how to solve this pain problem but it's incredibly painful to hold my head up in aero for long periods of time. The good news is that running helps the pain disappear quickly. I am pretty sure I will be crying in pain down the final bike chute at IMAZ!  We completed the century in 6:17 with 3 stops.  We rode conservatively because we had not run 13 miles after a century before so this was a training ride to figure out how things worked.
 



My Sherpa, always checking on me!

I don't usually mind the first 60-70 miles of a bike ride.  I love the freedom and sights all around.  I love seeing new things, street signs, and just taking in the fresh air and warm sun...and then I get bored...so we had a 30 mile stretch until the next stop and so I started singing every tune I could think of until finally Marcus started to join me!  Neither of us can carry a tune so we either entertained our fellow cyclists or completely annoyed them.  Anyway, it really made the time fly so I need to improve my repertoire of songs for IMAZ so I have more songs to sing!

 

We stayed at the Marriott Renaissance again which is about 1 mile from the bike and run start.  We were fortunate to be upgraded to a huge Junior suite.  The pool and Jacuzzi were extremely helpful as we relaxed for our half marathon the next day.

 

 

The Palm Springs Half weather was a little warmer but I still wore my compression pants to keep the circulation going. I loved all the turns and houses because they were beautiful distractions! We had a couple baby rollers but it was pretty flat with well placed aid stations.  I had planned to run 10minutes/walk 1 minute but found that it wasn't necessary.  All my small daily running miles had really helped me just keep running! I didn't carry a fuel belt this time as a first so I had to rely on jogging through the stations and drinking from cups which I hate!  This will be like IMAZ so I needed to get used to it.  Although it was warmer, there was so much shade on the street that it really helped keep the temps down!

 

 

 

As I rounded the final corner of the half, I thought about the IMAZ chute and remembered that Chrissy Wellington was always smiling even through incredible pain.  So as my eyes welled up in tears, I gave my best, ran hard down the chute and smiled....right into the arms of my Coach Julie.  What a magnificent treat!

 

 

We just loved the little baby brick awards for racing both days!  It was a wonderful training experience and one I would recommend to everyone!

 

PS: Lesson Learned about Quarq Power Meters and GPS

QUARQ POWER METERS: So I was excited to finally earn 100 miles of cycling data for my coach.  I checked my gadgets the night before to notice I had no pairing on my Edge 800.  I have been dropping my chain often and have dropped the magnet before so I was horrified this had happened again.  I knew Moment had moved the magnet and I couldn't find it now. I asked bike shops at the entry of the century but they didn't have the magnet.  I was screwed.  All I could offer was HR and time/avg speed.  I periodically asked Marcus about his cadence to ensure I was at least trying to make the mark.  SAD...no data. damn.

LESSON:  IT HAS A BATTERY????????????? WTH!!!!  and it last 2-3 months?????  omg.  I must have missed the memo because I had no idea that's what that little black circle thingamagiggy was on the big chain ring!!!  Moment showed me the magnet was there, but it was covered in white puddy so I didn't recognize it. Jim then double stacked the magnet for a closer range to the Quarq.  They also added a chain guard to help my chain stay on when I shift down since apparently I'm not very smooth at it. AND I bought an extra battery and marked my TP calendar to change it since there is no notification of low battery!  You know it will always die on race day!!!  However I will always have a fresh battery on race day now!

GPS ON GARMINS:
The Morning of the race:  I'm getting up earlier now because I'm told I need to eat earlier.  So now I have to watch the time...so I turned on my watch inside the hotel for the clock. No problem.. ARE YOU INDOORS??? it asks.  Well yes I am, thanks for asking...OOMMGG.  Get to the start line. GOOO.. whoopee...start your garmin people...umm where's my pace?? Took me .20 mile to recognize I had NO GPS signal and had to stop and manually go to the GPS setting and turn it on! LAWDY!  Mr. Garmin... I am no longer inside so why can't you auto change or at least ask me if I am now OUTSIDE??? fine... my avg pace was screwed up, my distance was off.. but AGAIN I had total time.  Whatever... I basically didn't look at the watch again while my watch tried to figure out what was happening!!! ARRGGHHH... ok. got it.  good lesson Mr. Garmin. That won't happen again.



January 2014 Rebuild the base

I was grateful Christmas landed in the middle of the week because it gave me more time off work so I could get a jump start on my 2014 journey!  January was about rebuilding the base which is a slow and miserable process.  The negative inner voice can get really loud so I had to be mentally tough the entire month.  I signed up for the Palm Springs Century and Half Marathon Feb 8/9 so I would push hard through January training. 

week 1 started with a 27 mile bike lesson with Julie climbing Scripps Poway. Then on New Year's Eve day, I went back to my Dayriders at VVV and joined them on their Fallbrook Metric Century in my new Betty Design Highlighter Pink cycling kit!  This became incredibly challenging for me since it was my first difficult ride in my tri bike and longest since surgery. We rode lots of hills for 4800 feet of climbing in 68 miles.  Marcus and Elwyn stuck by me as I crawled along.  Steve kept roaming back to make sure we were ok.  I was in foot and neck pain and depressed that I had lost so much of my riding base.  However, I got through it, with one extra break, and knew it would only get better from here.  With the holidays, Coach Julie packed in the bike plan and I rode a 60 mile coast/inland route of beauty around Carlsbad/Elfin Forest ad RSF. I ended up with 173 miles for the week! That is probably a PR for me! I also swam 8600y and ran 14 miles.  I was super exhausted when I returned to work!

Week 2 included my final podiatrist visit with an all clear release.  I earned a break on the riding miles and started picking up the run miles on the treadmill.  Julie kept me in short distances and intervals all week.  The swimming picked up which I always find as a wonderful leg recovery!  I completed: Bike 94 , swim 11800y, ran 17.5 for the week.

Week 3 I decided to repeat Giro di SD with Marcus.  I knew it was a little hilly...which became wow some really big F#$^$%g hills out there climbing at 6400 feet in 75 miles.  It was a very difficult ride but I felt really accomplished after completing it.  I finished the week at Swim 6650y, bike 108 and run 7.5.. kind of a recovery week in the end as I pushed my Sunday run to Monday because I was near dead.

Week 4 I felt better on Monday for sure and planned a flat 90 mile coast ride for Saturday as the last long ride before Palm Springs.  I worked on interval runs on the treadmill to try to improve my speed. I was up to an 8 mile run on Sunday and so thankful Sharon was able to pace me steady. She always sneaks in a sprint finale that nearly kills me! Then I decided to take on the NCC club challenge to complete two Ironman distances cumulatively from Jan 22 - Feb 8.  I changed my goal from speed to volume for 2 weeks and increased my run mileage and worked out a manageable schedule with Julie to squeeze in all the run miles since my Bike/Swim was easy to accomplish with the current plan.  I finished the week with Swim 9950 Bike 143 and run 27.

Week 5 I worked on low running mileage nearly every day except a long run on Sunday.  This final week is my 10 miler as the last long run before Palm Springs half.  It's also my full tri simulation for Oceanside 70.3 which is in 8 weeks.  I haven't bricked more the 2 miles after the bike so this is a wakeup call to start bricking longer.  This simulation is 1.2mi swim in the pool, 38 mile ride with 3x up Scripps/Poway hill at  6% grade, and a 4 mile run.  I think I'm changing my nutrition slightly this time to see if I can feel better on the run.

I'm really excited about the NCC inner club challenge because it gives me a chance to be recognized for how much I can accomplish regardless of how long it takes.  It feels like I have a chance to get on a podium where speed doesn't matter, just really hard work.  So the cumulative miles goal is 4.8mi swim, 224mile bike, 52.4 mile run by Feb 8 and I think I can do it!  It takes courage and tenacity to take on a Full Ironman, especially if you don't have speed. So pushing to achieve double the distance is a real confidence booster!  I'm off to a super start for February!

Swim 22.5 miles
Bike 454 miles
Run 79 miles
Avg 14 hrs/week

I couldn't have done this without my Coach Julie!  thank you!!!!

Honoring my most influential Ironmen before my 2014 journey

It's almost 2014.  It's gonna be a HUGE year for me.  It feels like I should reflect on my past journey to appreciate the one in front of me, especially when it gets really difficult to Just Keep Moving Forward. 

 

I've been thinking about a full Ironman since June, 2011. It was just a flickering of an idea that came pretty much out of nowhere.  Call it luck or insanity.  I kept thinking about it louder after each time I met a Full Ironman triathlete. These are the triathletes that have impacted me the most and I really want to honor them as I face my 2014 ironman journey.  I know as I endure my Ironman race on Nov. 16, I will reflect on each of you to give me the strength to do my very best to cross that finish line. I will carry your names on my forearm at IMAZ because you were all with me to get me to my ultimate goal.

 

 I met my first Ironman at LA Fitness.  She was in her 20's and had a pair of twins. I thought it was insanely awesome to accomplish such a goal.  Her passion was contagious and it made me research her hobby.  Ashley was a superwoman to me.  She had no idea that she would change my life.  I saw her finishline picture and was in such awe of her IM St. George accomplishment.  Because of her, I have met so many other amazing Ironmen.  I never would have crossed their paths without Ashley's contagious passion and influence.  I will forever be indebted to her for showing me the path to triathlons. I even won a contest writing about Why I Tri and her impact on my sport.  That $100 helped me with one of my first triathlon purchases which was the Garmin Forerunner 310XT! I couldn't believe how much this watch cost!  Little did I know the amount of money I would spend over the next few years!! Thank you so very much Ashley Jensen Paulson! You will always be my original Rockstar Mentor!

 

 

Every time I have met an Ironman, they have turned out to be pretty damn awesome.  I love their dedication.  I love that the journey means more than their finish time.  I love how they all give back to the newbies.  My 2nd Ironman connection was James Cengiz Ismailoglu.  I went to an intro meeting for TCSD Cares.  I stared at him like he was Super Human.  He started in TCSD Cares like me, but a year plus a few months later, finished IMAZ.  How can that happen?  I can barely finish a marathon.  How do you train for 140 miles if 26 seems so daunting? I've followed James' journey while zigzagging on my own tri journey.  Wow he really is incredible.  He is giving; he is patient; he is determined; he is focused; he is relentless; he just loves the journey.  He really is my super human triathlete mentor.  I wondered if one day I could somehow, maybe, join that IM circle too. But, I just couldn't understand how people do this.  It is just such an overwhelming achievement.  I am a mere mortal with no athletic background.  I just can't see the light.  But I was still attracted to the possibility.

 

Then I met Dean Sprague.  How can we be the same age? How can someone finish over 25 Ironman races and still be alive?  He is so humble, so wise, so giving. Who enters a Full Ironman race with a newbie just to be by their side for almost 17 hours to ensure they finish? Seriously??? He probably could have finished a double Ironman in 17 hours!  He joined my club race team when we had a 3 person club race just for the challenge! I am so proud to know Dean.  He is the most humble athlete I have ever met. I just love his Tigger bounce when he runs by me like a freight train! His kind encouragement and club support is absolutely relentless. He taught me everything I know about the Garmin 310XT so I can teach others. His tri journey has shown me that anything is possible if you just dedicate yourself to the goal.

As I worked on my technique, my endurance, my feet, and had plenty of setbacks,  I watched Tracy Cohen-Peranteau.  She is incredibly positive with every level of triathlete she meets. Her personality shines proudly through her multiple Ironman tattoos on her leg.  She is also such a giving and supportive teammate in our tri club world.  She must have seen my pain as I tried to finish strong at the San Dieguito half marathon and so she helped me finish strong by making me chase her to the end! Wow - never has a finish hurt so good! It was one of my most rewarding races to date. Tracy is a giver in so many ways, whether her classroom or a triathlete, she is highly respected for her level of fitness as well as her inspiration to others.  I am so lucky to know this amazing Ironman. I will especially think of Tracy on my IMAZ run because I don't know anyone who can pick up a pace at mile 20 so they can reach the podium!

My online Ironman mentor this year has to be SwimBikeMom. She has shown me that anyone that has a crazy busy life, weight issues, kids, injuries, fears, phobias, can be an Ironman with determination and perseverance. She showed me by example that anything is possible and even a mere mortal with no athletic ability, can build on their technique and confidence which will lead one to believe it is possible to  reach an Ironman goal. I am so grateful that she blogs her journey. She has given me incredible courage through her own experiences. She has helped me believe in myself all year in 2013. Always dream HUGE! and Just Keep Moving Forward... Thank you Meredith, I definitely will.

 

Rachel IMLT

Julie the Coach

My most important Ironmen for 2014 have to be Julie (Moss) Dunkle and Rachel (Rocket) Wills.  These women know how to calm me, support me, and push me to be better than I thought possible. Rachel has advised me on all of my questions and set me up with all of my tri equipment.  Of course my new tri bike is appropriately named Rachel Rocket. Julie is coaching me to the finish line with her incredible experience and patience.  I am so grateful to have them both on my journey through my multiple events in 2014.

 

Ashley, James, Dean, Tracy, SBM, Rachel and Julie will give me the strength and confidence to achieve my 2014 goals. I am so grateful for their influence and experience.  They are all incredible and these Ironmen will take me across each finish line in 2014.  My dream is to hear from Mike Reilly while I am searching the chute for my supportive family who will be putting up with this very difficult year of milestones and cheering me on every step of the way.  This journey is going to be epic. It takes a village to create an Ironman and I will carry each of them with me every step of the way. My celebration will be at IMAZ on November 16, 2014. I am so excited for 2014!
 

My 2013 tally (base building for my 2014 journey)
2 successful foot surgeries/recoveries.
2 Ironman 70.3 races, Cali & SOMA
1 marathon, Half Moon Bay
8 half marathons, (LA New Years, Tinkerbell, Surf City, San Dieguito, SD Half, SF Half #2, Costume Party, Wine/Dine DW)
3 Olympic tri's, CV/Malibu/Superseal
1 Jump Aquathlon
3 cycling events - 2 metric centuries and a 50miler in Mexico. 
11x hill repeats on Tidepool hill (PR)

 5208.36 bike miles ...
907.64 run miles
354577 y swim = 201.46 miles

My final foot surgery is over. Now begins my IMAZ journey

Finally yearend has arrived and it is time to complete my bunionectomy journey so I can continue the journey to Ironman!  My right foot bunion surgery was on Thursday Nov 14.  This second round will be easier than the left because I don't have any hammertoes on the right foot. Three days after surgery, I will attend a speedpass volunteer shift at IMAZ on Sunday from 10-11:30pm. I was fortunate to have been offered a switch to 8-10pm shift instead!

The surgery was faster and I was very calm since I knew the routine.  There were only two differences.  This anesthesiologist didn't like to put you out.  In all my outpatient surgeries, I was told "you will be awake but feel nothing" and I black out instantly. This was the first time to be asleep yet hear conversations in the background.  It was so strange..a little creepy too but still a pretty good rest! I was in the recovery room less time too.  In fact, I kept being awakened by the HR monitor alarm which sent nurses charging in when my HR dropped below 40 beats a minute!  It would scare me and my heart would jump over 40...Oh, false alarm.. the nurse would leave, I'd sleep 5 minutes and the alarm would go off again!  Apparently my Resting HR is about 37!  I told them I was a triathlete and that 40 was normal so that must be where they set the minimum! If you want further information about Dr. Berenter, here is his website . He also has a video on a REAL surgery without any blood! Check it out here!

I had no extra bleeding, so no extra bandage changing, and  just some throbbing a couple nights. It was pretty uneventful. We drove to Tempe, Arizona on Sunday morning with my right foot in an aircast resting on the dashboard.  I iced Thursday to Saturday.  This time I did take one pain pill at night the first two nights because the throbbing woke me up.  But otherwise I was pain free. I was completely ready for the aircast by Sunday with no pain whatsoever.  I knew that standing for my IMAZ volunteer shift wouldn't be any problem.  I was so grateful to get a speedpass.


The speedpass wristband is earned by working a volunteer shift that specifically states SPEED PASS in the description. You have to sign up on the first day volunteer slots open which I did on July 1 at noon.  It typically is a "hard to fill" position.  Earning it means I am not waiting in line at 3am to buy my entry for IMAZ 2014 on Monday morning.  I have head of line privileges so I basically just walk up and get my ticket in front of thousands in line.  All I need is a green band, my ID, my credit card, my USAT card. In return, a get a little piece of paper!

Pretty cool! My shift actually only lasted from 8-9:15pm because my water station #1 was the cutoff mark at 9miles for 2nd loopers.  After the dreaded headlights arrived, we knew there were not going to be anymore runners.  I was so thankful runners were pulled off the course just before our station so I didn't have to witness that horrible scene.

Monday, I awoke at 7am, and was registered by 7:30am. SWEET! Let the training begin...

 

I know the foot routine..ugh.. no water on the foot for first 2 weeks until  my stitches are removed. Then, I wear the aircast another 2 weeks which means 100's of miles in the lounger spin bike at the gym in the meantime.  Another 2 weeks later, I will begin running again.  It also means basically soup and salad for months to lose this extra 10 lbs I have packed on with two vacations in 6 months.

So, fast forward 3 weeks from surgery...my hopes are coming true and this recovery is faster than my left foot which had the hammertoe fusion.  I have far less swelling and don't even ice it, so I'm pushing much harder and sooner.  I couldn't swim until the knots were removed BUT I started on the elliptical by week 2 and it felt great. I'm also out of the lounger bike and now in the upright spin bike in week 3.  I feel almost normal with bike, elliptical and swim workouts now. The timing is perfect for removing the stitches because Dec 1 is the beginning of the NCC USAT 3 month challenge.  Julie, my coach, headed up a 100x100y swim on Dec 1 to kick off the swim miles and I achieved my first 5k in a pool on Dec 1!  That is 2 weeks 3 days post surgery! Granted I was tired after the long swim but my foot felt amazing since it was soothed in the water for 2 hours!

Although I didn't spend too much time at IMAZ13 this year, I did REALLY get the tri bike bug...Black Friday sales were already boasting their screaming hot deals.  So, my Honey awarded me an early Christmas present and we drove straight to Moment Cycle Sport after I bought my IMAZ14 ticket!  My tri bike fitting said I really fit better in the Cannondale Slice vs Cervelo so I bought one on sale with deep discounts, used my Reynolds and Quarq powermeter, and applied the savings to upgrade all the components to Durace.  My little beauty has been appropriately named RACHEL ROCKET because I gave Rachel, at Moment, the go ahead to make it the best it could be as if it were her own bike.  Rachel has supported me since the first day I inquired about triathlons at the Moment shop. She is an awesome mentor! Now I can only hope she will give me her incredible endurance and speed as well!  I will be taking my RR for a 20 mile spin only 3 weeks 3 days after surgery!  Then Sunday, I will go a little further as I adjust to the Tri position.  Isn't she a beauty??!!!

I had my 4 week (minus 2 days) check up this week and Dr. Berenter is very happy with my fast progress.  I learned that he is one of the few podiatrists that uses dissolvable hardware and he has been using it for 18 years now with fantastic results.  Maybe that is why I have had virtually no pain. The screw material is made of the same product as dissolvable stitches, but just poured into a mold. I am ready for a spin class now that I can fit into bike shoes.  My next goal is to begin running at the 5 1/2 week now. For now, I am pushing myself on the elliptical, hoping that I haven't lost too much of my running base.

So I reflected on my goals for 2013 since my year is basically over. In 2012, I decided after IMAZ volunteering, that I wasn't ready for the Ironman journey.  Mentally and physically, I knew it wasn't the right time.  I decided to train smarter, build confidence, and repair both feet in 2013.  I accomplished a lot in 2013, besides two successful foot surgeries/recoveries. I completed 2 Ironman 70.3 races, 1 marathon, 8 half marathons, 3 Olympic tri's, an inaugural race called Jump Aquathlon and 2 cycling events - a metric century and a 50miler in Mexico. I am so happy that I improved greatly in all three disciplines.  It's been an awesome building year.  2014 is looking even better with a great job, a coach, a true tri bike, 3 70.3's, a couple marathons and hearing Mike Reilly tell me: YOU ARE AN IRONMAN on November 16, 2014!