Saturday, February 28, 2009


I'm officially screwed. Went to see the doc on Friday and begged for a cortisone shot in which I was denied. I'm on mega doses of anti-inflammitories and have been so for the last 3 weeks. The doc doesn't think I'm inflammed, inflammation would have gone down by now. Instead he thinks I have over stretched or torn a ligament, the ligament or tendon that connects to my tibia. Cortisone will only "mask" the problem. I asked him how long he thought I would be out of run commission, oh just 6-8 weeks. REALLY?! You must be kidding me? The ONLY good thing is that my leg is healing, or so he says. I still have pain but my mobility is much better. The tests that I did on the bike and swim this week gave us something to work with. I can handle the bike at low wattage, which means workout by workout I can up my spin or bike rides in distance or time but I still have to limit my wattage to 70% or below. Which is fine, I just need to build my endurance base back up. Post swim on Thursday I suffered massive shin splints on my injured leg. I kicked hard during that set and when I got out of the pool I almost fell over from the striking pain and limped through the rest of the night. I had thought that I did some serious damage again as I woke up throughout the night to shooting pain up my calf/knee. The pain went back down to normal by morning. This was a good sign, for if I had done damage to it the pain would have lasted 24 hours or more, says the doc. During training I will piss my leg off, and that is when it will unleash the wrath on me. I just have to make sure I don't piss it off enough to stick around. You know, I was doing ok, I kept telling myself to think positive, things will come around. Then the doc said 6-8 weeks of no running and it broke me. 6-8 weeks of recovery and "safe" bike training. The only place I can push my limits is the swim. I feel completely and utterly hallow. On the occasion I have found myself screaming so loud my throat burns. Sudden strikes of pain
puts me in my weakest state and will bring me to tears. I am trying to fight it, I am trying to stay happy but it's not working. If I have one more person ask me how I am doing or just take it day by day I'm going to punch them. I'm so tired of having people tell me to keep positive and do other things. Really? How does one stay positive when they "lost that loving feeling...oh-oh-oh loving feeling". This is not only what I love but this is my life. So what, I'm black or white, I have one be it. It's who I am and it's what makes me happy. I don't go around passing judgement on what makes you happy.
I think I've become bi-polar.

5am swim

Llol, some old guy at the gym said I must be a swimmer. I laughed and asked why would you think that? His reply was "Only a young swimmer would be at the pool at 5am on a Saturday morning." I replied back, "I'm a triathlete" smiled and started my workout.

500 warm up

2 x 250 paddles; 15

1 x 100 one arm glide catch up; 10
1 x 150 - 50 aok, 50 karate, 50 fist; 10
repeat 1 x

5 x 200's on 3:30
1 - 3:10
2 - 3:12
3 - 3:15
4 - 3:15
5 - 3:20

I did it! Kind of sort of. My goal was to do 5 x 200s in 3:05-3:10 and recover to 3:30. I hit one 200 within the time goal but managed to pull out the other 4 without extra rest needed. When I attempted this on Wednesday I failed after the 3rd 200 and need an extra break, today I did all and in quicker times :) I kept focus on steady strong bi-lateral breathing. It was less difficult for me to keep the pace with 3 strokes instead of my normal comfortable 4.

500 cool down

Total yardage - 3,000

Went on to volunteer water aid station for a TNT run.

Thursday, February 26, 2009

When life throws you lemons

I turn it into lemonade.

Oy what a day. Bad news, what do we do with bad news? What are our options? We can allow it to consume us and in the end result become miserable human beings. We can ignore it, pretend we never heard it and make things worse. Or we can some how see the rainbow that appears to be miles away in the storm. The last option is what I have decided on. I'm injured, things are not good. I'm spending money, money that I thought I had and now come to realize I don't. We can never be too certain what the future brings so we must always live within our means. I've always done this. I have a new car and soon two badass new carbon fiber bikes. There is not much more that I need out of life....a roof over my head, a warm bed to sleep in, my health and fuel...uh food I suppose. It's time to minimize. I'll be cutting out over 1/2 the races I had planned this year. I figure this for the best and I'll focus on training the best I can to achieve my time goals for IM Canada. I mean, who really cares about the little races anyway? I can do that stuff on a training day.

Morning spin - 60 mins
Same as Wednesday 20 mins low wattage, 20 mins moderate, 20 minutes low. My leg gave me no troubles during the spin. I see the doc tomorrow, we'll need to have a serious talk. I can't afford to being see him as often as I am, yet I can't stop treatment. It sucks when your insurance doesn't pick up good PT. I need a fast fix, this is taking too long. My pain went to constant to hit or miss. I am now experiencing really bad muscle cramping and what feels like the occasional shin splints. I don't know if this is post bike/spin related or what. The inflammation is not going down....but my fitness is.

So the other day I had my heated seats put in the Civic. Upon the carpool Beaverton Honda provides I meet a Nike employee. Turns out dude was a product line manager for the footwear division. We exchanged business cards and today he drove out and dropped off shoes. Pretty bad ass, a pair of uber light weight racing flats and a new pair of Nike Zoom Equalon+ 3. I scored.

Evening swim -
Uh, this went to shit pretty damn quickly. I was tired and didn't really have the energy or motivation to pull anything out. I've been doing swim speed work all week and I think it's finally drained me. I opted to random drills with no rhyme or reason.

Total yardage somewhere between 1900-2100...I couldn't recollect everything.

On another side note, I realized something with all this "down" time. I'm not experiencing hypo-glycemic symptoms anymore. Which means the cause was lack of calories during training. Today I struggles with swim and as I look back I hadn't eaten enough. Today was the first "double" (easy I know, but it still counts as a double) I had done in weeks. First day I have burnt over 600 calories in weeks.....I need to eat more, period.

I'm off to bed, looking forward to a long stead swim in the morning and then a date with PT after work. I live an exciting life, right?

Wednesday, February 25, 2009

The aftermath

is good! :)

I tried out my new Zoot Recovery Compression tights last night. Damn those things are compressive. Come 2:30am I took them off, I lost feeling in my feet, not so sure that is supposed to happen. Maybe I have to grow a tolernece to them. Hmmmm. How am I going to explain this if I start to date a non-triathlete? Anywho, my leg felt ok this morning. Still have a little tweak but better the yesterday, this is motivating.

Morning Swim

500 warm up

2 x 250 paddels; 15 rest
2 x 250 - A-Ok 50, Karate 50, Fist 50, One arm catch up glide 50, free 50; 15

5 x 200s on 3:30s

The goal here was to pull out 3:05-3:10s with a 20-25 sec rest between
#1 - 3:05
#2 - 3:10
#3 - 3:15 (mothor of God I can't breath. First time my stomach turned in the water and felt like I was going to hurl - SO NOT OK!) I took an extra 30 sec rest here...cheated I know :(
#4 - 3:15
#5 - 3:20

Ugh, that set was hard. I was a bit diappointed I wasn't able to keep the 3:05-3:10 and needed the extra break mid way. Oh well, guess it's something to reach for in the future.

500 cool down

Total yardage - 3,000

Leg is a little annoyed with the water. Time for more rolling and ice.
Uber excited, I get my heated seats put in the Civic today, can't wait for a toasty bum!

Tuesday, February 24, 2009

Testing the waters

The doc prescribed a 60 min test spin

20 min easy high cadence warm up
20 min moderate spin, pushing some wattage but nothing too strenuous
20 min easy high cadence cool down

I was apprehensive starting, my leg still hurt today and really didn't want to risk screwing anything up. I followed doc's orders tried out the spin and kept close attention to my body. The first 20 mins felt fine, kept my cadence around 90-100 and wattage hovered around 130-140. The next 20 mins I hit a bigger gear and pushed a tad harder. I could feel a little pressure in my calf, this is where I've felt the tightness all day today but nothing in the the front tibia or hamstring, so this is a good thing. I was able to hold the 20 minutes without an alarm going off. Wattage range was 160-170, the numbers seem higher then what I was expecting but the power felt good, not difficult. 20 min easy cool down around 130-140 again. I did notice that the right side of my leg felt like it was working harder. I'm not sure if it actually was or if it was more fatigued since I have been relying on it to carry most of my weight for the last 2 weeks. Not sure about that. Post spin I iced for 10 mins as directed. I'll continue to ice every 10 on the hour along with stretching until I go to bed.

Upon waking tomorrow I should know the test results.

PS - The was my first real ride on Carnage. She needs to a refit, I lost feeling to the front half of my feet and womanhood 30 mins in, this is not a good thing. On the other hand I found myself more comfortable in the aerobars. Tweaks and adjustments, I'm sure this will go on for sometime as we (bike and I) are fine machines and that's a part of biomechanics.

Monday, February 23, 2009

ART, Swimming and testing

Today I was 90% pain free...then I went in to see the doc and the pain came back, hopefully only temporarily. Recover progress is showing. It's hard for me to tell since I feel the pain daily. Part of me thinks it's probably worse then it is. Part of me is very scared to try to bike or run. Part of me feels like there is no hope in sight, yet the doctor believes there is and his belief gives me the slightest bit of hope. The bone has settled back into place and we just need the inflammation to go down so the muscle can heal. My mobility is better and my limp is for the most part gone. I get a chance to test the leg during an hour long spin tomorrow. Wish me luck!

Evening swim with PDX Tri Club

Got into the pool a little early and did a 1,000y warm up

1 x 50 catch up
2 x 50 arm drag catch up
4 x 50 catch up down, arm drag catch up back

3 x 100's - timed - 1:22-1:24

Main set
7 x 100's on the 1:45; we should have done 1:40s but our group was tired and opted for a 1:45, kind of cheated since we finished in 1:20-1:25s....well my first 5 were in that time, the last 2 100s I had awful flip turns and pulled out 1:30-1:32. Still this is encouraging since I thought my 100 time was a 1:28-1:30, I think I'm a little faster then I've given myself credit for.

Post 100s I felt like my face was on fire. I'm sure I was as red as a chili pepper. As I was anaerobic in the water I thought to myself "Hmmm, this is better then the track, at least I can't feel the sweat"...but then I thought "Oh shit, I can't breathe and I'm underwater!".

Finished with a 200 cool down

Total yardage 2550

I'm excited yet fearing tomorrow evening...........

Sunday, February 22, 2009

Day 13 - :(

Things are not going so well.
I'm blue...not bright sunny blue, more like ugly gray blue.
I had ART done again on Friday evening. The last two mornings I woke up without leg pain, but after walking for a few hours it returned. I'm not sure if the ART is working. Something is very wrong. I've had nightmares for the last few nights. The first night I didn't sleep in my house so I thought that being out of my element had something to do with it, but alas it happened again last night, in my own cozy bed during my coma induced sleep (sleep aids). Each dream revolved around running or walking. I would attempt to run or I would get up from sitting down and I would cripple down on my leg, this happened over and over and over again. It was like I was reliving the fall from my 14 miler. I don't usually dream and can't help but think this is a VERY bad sign. I'm now 2 weeks out of running or cycling. I can feel my fitness going to shit. I keep trying to see the positive but day after day with no real progression is not helping things. My clouds are not clearing and I'm scared I'm in one hell of a storm. I've got Wildflower Half Iron at the beginning of May and will be lucky if I can get my mileage to where it needs to be to "race" that half.

I got some feedback on my swimming Friday night. Apparently I don't push myself enough in the water. I kind of already knew this yet it was something I was not so thrilled hearing. I "enjoy" swimming. I enjoy taking my time at the beginning of the race and "warming up" with the swim, which means my swim is frickening SLOW. So I'm going to take the feedback and get the hell out of my comfort zone and push my intervals. Previously I would do 100's at 2:00, usually 1:42:45 with a 15-17 sec rests, 200 fast/easy intervals would come in at 3:20-3:30s. This is really comfort swimming with the occasion "push". I'm now going to focus on 100's at 1:45 - 1:27-1:35 swim with 15ish sec recoveries and 200s at 3:05-3:10 20-25 sec rest.

Morning swim

500 warm up

1 x 300 paddles ; 10 sec rest
2 x 25 skully; 10
2 x 50 - one arm catch up glide; 10
1 x 50 - exaggerated out arm pulls; 10
repeat 1 x

Main set
10 x 100's - 1:45s
First 5 I hit 1:28-1:31 at the end of the 5 I took a full 60 sec recovery
The last 5 100's were slower 1:30-1:33, not much slower but still decreased speed none the less. MY HR reached 183 during my intervals. I can happily say that I "pushed" myself today.

200 cool down

Total yardage = 2700

Thursday, February 19, 2009

Swim on, swim away......

Sleep last night was awful. I woke up twice feeling like I was going to vomit..the pit in my tummy was not happy. Somehow when my alarm went off at 4:45 I was excited to go swim....

Morning swim

500 warm up

2 x 25 skully; 15
2 x 50 one arm catch up; 15
repeat 1 x

Main set
1 x 200; 100 fast/100 easy - positive split
1 x 200; 50 easy/100 fast/ 50 easy - even split
1 x 200; 100 easy/ 100 fast - negative split
repeat 3 x

**The 200 repeats were done at 4 min intervals. The first 5-6 were paced around 3:25-3:30, the last 4-5 I dropped a couple of secs and pulled out 3:20-3:25s. First time I think my HR has reached 181 in the pool without fins. I have waaaaay too much energy for my own good right now.

1 x 100 easy
1 x 200 paddles

1 x 500 - cool down

Total yardage - 3400

As the day progressed the pit in my tum tum got worse. All day I felt nausea, energy dipped around 3-4 and all I wanted to do was crawl into a ball and go to sleep, which I did when I got home. My leg feels a little better today. First day I've had noticeable improvement. As I come to think of it I'm pretty sure I feel ill from the ART that was done yesterday. I ALWAYS get flu like symptoms after a massage or deep tissue treatment and I haven't hydrated as well as I normally do since I'm not really training. Bad Kat, I know. Lactic toxic release is a nasty thing. My limp comes and goes, which is a good sign. Hopefully tomorrow it will be gone. Cross your fingers for me :)

Wednesday, February 18, 2009


I finally got in to see a sports doc and had ART done today - active release therapy. It turns out I was right with the stupid IT Band, kind-of sort-of. When the injury first happened I probably tore or pulled part of the IT band that wraps around to the front/side of the tibia. I ignored the injury which resulted in massive irritation, inflammation and getting a bone stuck in the wrong place. Yea that's right, I guess muscles tightened up around where my tibia connects to my knee and locked something into place, this probably happened during my 14 miler when I ended up collapsing on that leg but who really knows for sure. What we do know is my bone is stuck is some toxic/damaged muscle mass and is making me hurt and the solution is to un-stick it. You were right Seth :) well, with the something stuck unstick part.
The doc kept telling me to rank my pain as he massaged...and a sick twisted part of me held back from disclosing the true ranking. It hurt, it hurt pretty damn bad....probably along the lines of a 9 or 10 but all I could spit out was a 7 maybe 8. I was enjoying the pain and didn't want it to stop. It wasn't the annoying throbbing and stabbing pain I've been experiencing mid-night, during swims or when I first get up to walk. Instead it was this deep soothing burn that I had been longing for. God, I miss training. After the deep massaging I got an ultra sound done on the area and then iced for 10 mins, at this point my leg was uber pissed off. As I'm writing this my leg is still uber pissed off. I've been given instructions to ice 10 min every hour or so, do a specific deep tissue calf stretch and REST. Mother$&&$# haven't I rested long enough? I was instructed not to run or bike until I get into see the doc again, which will be this Monday. Ugh...that puts me at 14 days of now lower body cardio, this is killing me.

I'm trying to stay positive. I know that if I don't allow this to heal I will be seriously messed up all season and all my goals will take a dive down the porcelain god we all crap upon. It's very difficult though...I feel like I'm missing out on everything. I feel like someone has reached inside and gutted out my heart. Blah. I have so many aggressive goals for this year and I feel them slipping away. I once inquired about the amount of training, speed/intensity work I'd need to do to hit my time goals for Canada. The response was to stay healthy and keep my endurance up - I was already well within my time goal limits. Then why the %^#$^ am I stressing? I have this...I just have to rest. Resting is such a mind %$#@ I feel like I'm on taper....we all know how that goes.

Back to being positive. I bought the bike last week, a new car has been on my list for some time so I think I will buy one this weekend. I'm trying to fill up my whole weekend with positive things so that I don't end up downing a couple bottles of wine or a fifth of Crown Royal which both sound rather appeasing at this moment. Tomorrow I thought I'd start my day off right by joining my boss for a morning swim before work. I'll try to allocate every hour of my weekend with productive rest, if that is possible.

BTW, I would like to thank all my friends, far and family and family from work. Everyone has been so supportive, I don't know what I would do without you all.

Tuesday, February 17, 2009


AGH!!!!!!!!!!!!!!!!!! I thought that might help but it didn't, oh well, I tried.

*I feel like a caged wild Puma. I have entirely too much energy and have nothing to do with it. I swam tonight and unleashed my wrath out on the pool. My leg is more irritated because of it. Really? I can't swim without pain? WTF?! Someone throw me a freaking bone!

*Why is it I only want what I can't have? Am I the only one? At times I feel like my expectations can be beyond reach but what's the point if you're not constantly tri'ing? Does anyone else feel me?

*I rocked my camo suit tonight, I felt all stealth gliding in the water....Until some dude got in rockin' camo shorts. Blue camo shorts! They matched my suit! And sadly I could see him, he was highly visible....there goes the whole "stealth camo" thing. Lol! Although Michele I do still think we should try the photo shoot with the blue back ground, it would be funny none the less.

*I seriously %$#$ed up the start of the year. I have set "Rules of Engagement" for training and personal life. I'm very black and white and often don't see the gray. I took the advice of others and decided to break a few of the rules...what's the harm right? Well if ain't broken don't fix it, because if you try to fix something that works it just complicates things and I don't have energy to waste.

*Honesty is always the best way to go....even if you don't want to hear it.

*I got an appointment tomorrow with what is referred to as a "Miracle Dr." He was booked out a few weeks and somehow I got called in from the waiting list. I was so excited when I got the call I almost fell over, this was the BEST news I have heard all day.

*"There's only two types of guys out there....the ones that can hang with me and the ones that are scared." Ain't that the sad, pathetic truth?

*I've decided to say %^#@ the foam roller and marble rolling pin works much better.

On to my evening swim

500 warm up

2 x 200 - 50-a-ok, 50-karate, 50-fist, 50-free; 20 sec

1 x 250 - paddles; 15
2 x 50 - one arm catch up; 15
2 x 25 - skully; 20
repeat 1 x

Main set
10 x 100's - 2 min intervals. The first 6-7 were 1:40-1:42. The last 3 ended at 1:45

300 - cool down

Total yardage - 3,000

My leg started hurting 1/2 way through the swim, annoyed the hell out of me. I'm betting my lats and triceps are going to burn like a mother%#$# tomorrow. Two days of heavy swimming in a row. I'll be taking tomorrow off since I can't bike or run...and I'm sure I'll be some kind of pain from the Dr's appointment. At least it will be the kind of pain I enjoy :)

Omg, the wooden spoon Aahahahahahaha!

I'm looking sorting through my comments last night and looking at some recent "followers" additions and what do I find?

This beautiful women happens to be my mother and here she is threatening my ass with a wooden spoon. I suppose since it worked as a kid she feels it might work now. Ahahahahahahaha! I <3 it. Thanks mom, luv ya. I've got to ask, is the wooden spoon out for my "scandalous" (ok, I don't think they're scandalous pictures....but I have heard some say they are. I feel the pics truly represent my love for the sports) or for my OVER-training? I'm thinking over training with your last comment, but want to make sure. Anywho, I'm glad to see you on here and hearing your feedback. Got to love modern technology when everyone's lives are so busy you can keep up with them in a blogsplot.

BTW, I'm going to try to get into some PT for ultra sounds or masochistic torture on my leg. It still hurts, quiet a bit :( and I can't shake this stupid limp, AGH!

Monday, February 16, 2009

Attempt to spin, evening swim

Morning spin

The pain in my leg is slowly decreasing. I decided to attempt and "easy" this morning. I hoped on Carnage and spun out for 35 mins. I kept wattage low, I mean uber low avg'ing 124. My leg felt fine throughout the spin, no pain at my leg that is. The set up on this bike is a whole different world then my road bike. I feel like I'm cramped up like a ball. Usually getting in my aero bars is relaxing and comfortable, right now I feel like I'm using way too much muscle and pressure on my shoulder and arm joints in that position. Reality is I think I'm probably set up right and my body just has to get used to riding in such aggressive stance.  35 mins was plenty as my upper body was a bit sore later throughout the day.

Evening swim w/PDX Tri Club

350 warm up

2 x 50 Buoy pull; 15 (everyone else did kickboard but my leg still hurts, so I choose buoy instead)
4 x 50 Buoy pulls; 15 - "Catch up Stroke"
4 x 25 Skulling; 15
2 x 25 Glide drill; 15 

Main set
1 x 500 - moderate pace - 8:45

3 x 100's; 30 (1:40-1:45)
repeat 4 x 

Cool down 200

Total meters = 2700

Somehow I was faster then norm, I'm not sure how this could be as my leg hurt and I was barely kicking. I'm used to swimming in a yard pool with these times, I haven't a clue how I did the same time in a meter pull....yes I am sure it was meters.
On the flip side I got to hang out, meet and bs with some cool new tri club members. 

My frickening leg hurts

Sunday, February 15, 2009

And now I introduce to you


My pretty new carbon fiber B16 Felt. 
I've been needing a new bike for some time, in fact I need two...the road bike will be a few weeks down the line. The recent injury, week worth of not working out, and stupid V-Day was all too depressing I needed to buy myself a little toy to pick up my spirits and the wonderful fellas at Athlete's Lounge came to my rescue with this little beauty. Seriously I haven't stopped feeling my FELT up since I brought her home. Stiff, hard carbon fiber....and a power meter...:drooling: I'm pretty simple to please.

Along with my bike I also received my first shipment of GU which I expect to use through IM training and race day of course.

On top of the GU I also bought myself two new TYR Splice swim training suits. These are uber comfortable, I seriously love them. The two pieces are a nice option for the long torso girls that feel too much pull in the one piece. And what's a new bike and suit without a photo? Oddly enough I was feeling as crappy today when I took these as I was last year with my photo of Cadence. I think they turned out ok and again is a nice reality check you don't always look as gross and crappy as you feel. 
Ok, so be it...I'm a lovin' FELT, carbon fiber, compression sock rockin' TYR, sucking down GU, camera whore, it could be worse I suppose. 

My leg still hurts and I'm still limping. I took the whole weekend off from training and had some fun with my girlfriend. I plan on swimming a lot this week and hoping to get a few spin sessions on Carnage. I'm crossing my finger with hopes to be able to start running by the end of the week. Wish me luck, I need all I can get.

Saturday, February 14, 2009

Phenomenal Woman

Phenomenal Woman
by Maya Angelou

Pretty women wonder where my secret lies.
I'm not cute or built to suit a fashion model's size
But when I start to tell them,
They think I'm telling lies.
I say,
It's in the reach of my arms
The span of my hips,
The stride of my step,
The curl of my lips.
I'm a woman
Phenomenal woman,
That's me.

I walk into a room
Just as cool as you please,
And to a man,
The fellows stand or
Fall down on their knees.
Then they swarm around me,
A hive of honey bees.
I say,
It's the fire in my eyes,
And the flash of my teeth,
The swing in my waist,
And the joy in my feet.
I'm a woman
Phenomenal woman,
That's me.

Men themselves have wondered
What they see in me.
They try so much
But they can't touch
My inner mystery.
When I try to show them,
They say they still can't see.
I say,
It's in the arch of my back,
The sun of my smile,
The ride of my breasts,
The grace of my style.
I'm a woman
Phenomenal woman,
That's me.

Now you understand
Just why my head's not bowed.
I don't shout or jump about
Or have to talk real loud.
When you see me passing
It ought to make you proud.
I say,
It's in the click of my heels,
The bend of my hair,
The palm of my hand,
The need for my care,
'Cause I'm a woman
Phenomenal woman,
That's me.

Thank you Nikhi :)

Thursday, February 12, 2009


I got up at 5am to attempt to spin. Got on the bike and took it easy. Immediately I felt pain, tried to back down the wattage, that didn't help, 90 watts hurt. Do you know how pathetic 90 watts is? I got right off and went back to bed. Another forced recover day. I'm still walking with a limp. My stupid insurance can't get me into an orthopedist until 3/6. That's a f&^$ing month a way, by then I'll have rolled the scar tissue out. I need a shot for the damn inflammation.
This is so demoralizing. I wish this misery would go away.

Wednesday, February 11, 2009

Swimming the night away

Not really.....the swim wasn't anything lengthy and by then end I was uber tired.

Swam without the buoy tonight, by the end I thought I probably should have used it

500 - warm up (this felt awesome, I had a ton of energy)

1 x 250; 50 A-ok,50-karate,50-fist pulls, 50 one-arm catch up, 50 underwater freestyle; rest 15
1 x 100 moderate pace/focus on body position and stroke
repeat 1 x

3 x 100 w/ paddles; rest 15 (leg is starting to get annoying; accidently flip turned and pushed off on it a few times, agh!)

5 x 100's; 2 min intervals - 1:45; 15 sec rests

3 x 100 w/ paddles; rest 15

1 x 200 easy cool down

Total yardage = 2500

ITBS status - Today was better then yesterday, and yesterday was better then the day before. The topical cream is working and doesn't burn as much anymore. I was able to get in 4 x 10 min foam roller sessions today; hurt like a b$@!^ but I stuck it out. I'm keeping my upper calf, knee and hamstring wrapped up in tape for most of the day. The compression helps alleviate the pain. I'm still rockin a limp...hoping that will go away soon.
My friends have made this whole nightmare tolerable....I am surrounded by some very thoughtful people and I feel blessed.

Tuesday, February 10, 2009

Drugs and swimming

Before bed I shellacked my outer upper calf, knee and hamstring with this topical anti-inflammatory cream and put on my compression socks. &^%$@!!! The cream is is made out of capsicum which basically burns the hell out of my nerves and numbs the pain. It works, it's just hot. I don't think I could have tolerated sleeping through the inferno without the vicodin. I am one hot, drugged up mess.

I awoke in a groggy haze. Stepped out of bed on the other foot (learned from the morning prior) and landed sound on my injured leg. Yay! I didn't fall over. The pain in my IT is still very noticeable as it causes me to limp but is tolerable. I hobbled my way the gym....

Morning swim

500 warm up (oh man, I am so groggy and lethargic, stupid, stupid narcotics! The first 50 I played it safe with a buoy, hen tried 50 w/out. I needed the buoy, I found myself trying to kick without one and that caused pain. So the rest of the workout was with buoy in tow...blah)

50 a -ok
50 karate
50 underwater freestyle pull
1 x 200 paddle
50 one arm catch up
50 fist
150 freestyle
1 x 200 paddle
100 one arm catch up
1 x 200 paddle

I don't feel any real fitness was achieve in the workout but a small amount of sanity was kept and that's all that really matters. The best part was having company during the swim. Alana, have I told you just how much you rock?!

I used a foam roller during lunch, that was masochistic hell.

Monday, February 9, 2009

Dysfunctional Relationship

When it rains it pours right?

My IT Band is shot.
My doctor's an idiot.
I hate Valentines day.
My only true love has left me crippled.
I'm PMSing and want to eat a whole gallon of ice cream.
The physical and emotional pain will not go way...I have asked nicely and even offered sugar on top.

Now I'm go into each one of the "bitches" from above

Dysfunctional Relationships - I have come to realize that I view training as a form of relationship or boy/girlfriend. Day in and day out I eat (fuel) to train, I sleep to train, I work to train, I wrap my body in training gear....everything for the love of the swim, bike and run. For the most part I think I treat this relationship pretty well. I plan my life schedule around setting enough time to sleep, setting time for injury prevention (pilates, stretching and rolling), eating 6-10 times a day - clean for the most part. I opt to spend my extra fun $$$ on training gear that will help make our relationship stronger. Instead of buying the pretty sparkly bike shorts I opt for the plain black compression. Function over fashion. I give training my love, hard work and dedication. BUT I also abuse my training which could view as domestic violence. I hurt my leg last week. I should have given it the time it needed to get healthy again...but no, I was selfish. Selfish, stubborn Kat thought my leg should "Toughen The Fuck Up". I mean, that's what I do, shouldn't I expect that from what I love. (Yes I know this is getting weird, but do remember who is writing here and well you're still reading so what's that say about you? :)) So I continued the abuse. I'd play Dr. Jekyel and Mr. Hyde. I'd run and abuse it, then try to sugar coat the mess with ice and massage. I should have stopped the abuse before it went overboard. Finally my leg decided not to take it anymore and just gave up and left me. So here I sit, literally sit because if I try to stand up I'll probably fall over again, alone and broken hearted. I'm miserable. My leg will not listen to me. I've tried to drugs, ice and's not responding. I'm only praying it will grow soft for me again and the love will return, as mine will never die.

My doctor is a tool. Why is it that "we" as in athletes have to go to doctor that doesn't specialize in athletics before we get to see a sports doc? I tried to explain the whole injury to my doc, which by the way I'm very good at because this whole little incident happened 3 1/2 years ago....and I felt as if I was talking to a glass wall. Her facial expressions never changed. She thinks the problem is in my calf when it is CLEARLY my IT Band. Sure my calf hurts, as does my knee and my hamstring, all on the outside of the leg. Her advice, take 800mg IB Ibuprofen 4 x times a day, ice and don't run for 3-4 weeks. WTF?! Are you kidding me? I don't like taking pills so I asked for a topical anti-inflammatory, she said they don't make them. BS. She referred me to a sports doc who will call me for an appointment within a week. Really? You're going to make me wait a week to even schedule an appointment? This is such BS. A shot of cortisone will help my inflammation, GIVE ME MY SHOT! She prescribed a high dose of anti-inflammatory which thus far hasn't done %^$, vicodin to alleviate some pain so that I can sleep (did I mention I didn't sleep last night?)....and leave me zombie like for the following 8-12 hours. When I went to get my prescription filled I spoke with the pharmacists who gave me a topical anti-inflammatory. Proof my doctor is an idiot. I will not be going back to her. $%%^$#$%#@#$%^%^*&!!!!

I F$#@#$@$# hate Valentines Day. Everywhere I go I see these stupid hearts, flower and candy. And what do I have? Massive PMS and my true love (training yet again) has dumped me before the big day. What a b$%#%$. I think I'm going to sit home alone with a tub of Butterfinger Ice Cream and watch a series of Ugly Betty. Maybe I'll treat myself with some torture from the foam roller.

Wow, I am really positive aren't I? One thing I can say is that it is nice to go to work and have your boss change your outlook and make you smile, even if it is temporary....
It's times like this I learn who my friends are.
I honestly didn't want to go home to a cold lonely apartment, stuck in bed all night. Oh well, I made my own bed, time to lay in it.

Sunday, February 8, 2009

I am broken

The last few runs have been worse and worse, why I thought today would be any better is beside me. The workout was a 14ish easy, pretty flat LSD run. 14 miles, that is it, should be a cake walk....but calk walk it was not. I start out easy running and chatting with friends. I can fell my left IT rubbing 2-3 miles in and if I had any sense in the world would have turned back with a few of the others. But who are we talk about here? Kat. Kat doesn't turn back, doesn't quit, Kat moves on. So on I ran. We cross over the Sellwood Bridge, the 1/2 point and I'm still feeling semi ok. Up and over and then we come across these tiny ascents and descents, normally I would consider this area pretty flat but not today. Every time elevation wold drop a hair I would receive a striking pain to my out knee. Uh oh...things are not looking good here. We get to Willamette Park and tell Alana and Pat to run on, I was in a lot of pain was going to tune it out with my Ipod. Lol, the Ipod only helped things for a very short while. The pain in my knee was now growing to my upper calf and lower hamstring, it was like a drop of water on moisture wicking fabric. WTF?! Then there was that dreadful point that I had to stop. I tried to stretch it out and start running again, this worked on and off for about 10 minutes. Then after one of my walk breaks I start to run and as soon as I put pressure on my left knee it collapsed and I fell down. AGGGGGHHHHHH! WTF?! I broke down at this point and started to cry. Now if you don't know me or this is your first read of my blog I'll fill you in on a little something. I DON'T cry. I have a HIGH tolerance for pain and can pretty much block anything out. These are things I have control over. I had no control when my muscle went out and I couldn't land with pressure on my leg. Control was the tears were unleashed. The next 3-4 miles I walked and hobbled back. It got to a point that I had to stop and sit on the corner of every block just to let my leg rest. Walking was excruciating. What was worse is that it was cold and I couldn't run, hence I couldn't keep my HR elevated...which means I turned into an ice pop. Each time I'd sit I'd hit my leg and scream. On the occasion I would laugh because well it's usually easier to laugh then to cry. This is all my fault. I know when the injury first happened and I continued to run on after run it got worse and worse, now I'm at the point that I'm rockin a pimp lean and running is not possible. Don and Alana came to and got me a few blocks from the end. I was thankful I didn't have to walk anymore.

I'm depressed, my training week is shot to hell. I'll give my self a few days of extra rest, then swim and bike. Thankfully the bike doesn't effect it. But what kills me is that I can't run. I feel like I'm a fat kid who took a bite of cake and immediately had it taken away from me.
I think I may have my own pity party for the rest of the day...the only invites are chocolate and alcohol.

Saturday, February 7, 2009

Bull Run - Ride

I stole this course from my coach last year, we all cursed his name during and post I was cursing myself
Nice little hilly ride, if you check out the elevation gain you can see over 4,000 ft in climbing in 50 miles. Rollers would be sugar coating these hills. We'd descend 5-10 min, then climb another 10-20, descend 5, climb 10-15, and every hill we'd go down we'd have to come back up on the way back.

Paul, Don, Joe and I started out as a group....about 10 minutes in I was dropped. I was pushing 200 watts and couldn't keep that kind of wattage in pace line when I knew the amount of climbing that was ahead of me, so graciously I fell off and rode Cadence alone. 7 or so miles in I see Kyle and Alana who were going to meet up with us for a shorter ride. I told them I'd catch up with boys and we'd wait..... unfortunately that took too long. Hill after hill after hill, it felt like they never ended. On one long stretch I was passed by a whole Velo, I guess if I ever need a date I should just go on a ride alone, those boys where not shy! There was one very long and steep descent that felt like it took forever around mile 15 or so. I so can not wait to get a bike that fits me, my descending is just horrific. I tense up so much from the lack of stability it really makes my upper body hurt. I love this, as soon as I finish this descent you have to slow way the frick down to make a sharp turn around the bridge only to come head on with a steep climb. Several times I did not shift in time, ouch! Close to the turnaround point I got off my bike and started to strip. It was 45-50 degrees, uber sunny and we were climbing. I had been wearing my Sugoi RS shorts (the white ones, my favorite!), Louis Garneau Oslo Tights....sooo warm, but too warm. A Craft short sleeve base layer and my badass Gore Amazon Thermal Jersey. First off came the tights....then the jersey to get the base layer off. The base layer got stuck on my helmet...(I couldn't remove my helmet because I had a blinky light stuck to my braid and helmet, logistics, I know. )so here I am on the side of the road, tights dropped around my ankles, flashing everyone in my sports bra and my shirt stuck on my head. One car honked, another stopped and asked if I was ok. Hehe, I'm sure I was quite the sight to see. Anywho, I managed to get the base layer off and was comfortable with just the jersey and shorts. I was able to store everything in my trusty camelback...which might I add gets very heavy climbing hills with 90 oz of water. I'm a sweater, I must bike prepared! As I'm about to get back on Cadence I hear people talking, thinking it was Kyle and Alana I go down to check it out. Nope, it's Joe, Don and Paul, they had gotten lost. We rode out a few more miles and then turned around and made our way back. The climbs felt more fierce then I remember descending. Once I hit the bridge I stopped to GU up again. My tummy had started to growl, I knew I was in a caloric deficit and I was F%^#ed for the rest of the ride. I took the hills as gently as I could riding in the saddle. I hit a few lows but then had a few highs....those came from have some great riding partners. 8 miles to go and almost everyone was having some kind of issue, muscle failure, dehydration, caloric deficient, we were all a mess, one massive hot mess BUT we all had smiles on our faces and it was a beautiful I really don't see any bad, just trials and happens, doing it (life) with a smile is all that matters. I lost the boys again on the descent back, some nasty crosswind was blowing me into traffic so I kept slow, once it was gone the last GU I had taken was fully activated and allowed me to roll into the finish strong and feeling pretty damn good.

Post ride we recovered at Edgefield McMennamins for beer (ok hard cider for me, who are we kidding anyway?) and lots and I do mean LOTS of food. A big thanks for everyone that came out to endure the hellacious hills so early in the season.

Thanks for carpooling and the extra GU Don
Thanks Paul for the offer to draft
Thanks Joe for coming out to endure the LSD torture. You looked strong, hopefully we didn't scare you away :)
Alana you're a badass friend. Thanks so much taking care of the post ride recovery and for making me laugh so hard I thought I was going to puke. Only you can give me enough energy to exchange piggyback rides!

Friday, February 6, 2009

Another long day of training....

Morning swim

500 warm up

1 x 50 kickboard
1 x 50 one arm catch up w/kickboard
1 x 50 underwater freestyle - working on pull
1 x 200 paddles
repeat 1 x

1 x 300 - easy

20 x 100's - 2 min intervals
The first 5 or so were 1:43-1:45 with 15-17 sec recoveries
The remaining 15 were 1:40-1:43 with 17-20 sec recoveries
I wonder how much time I could shave off if my flip turns were actually efficient, I am horrible at them.

Total yardage = 3500

Some time in the afternoon....

I feel I'm always on the GO-GO-GO rarely I have time to breathe. Today I took 5-10 minutes off, off from everything, training, friendship, work, life in general. I planted my tail on the sidewalk, took in some deep breaths of fresh air. I felt as one, whole and complete. I had this small feeling of weight being lifted up and way and for a moment, well a few moments I was floating on clouds in the sky. :) I wish times like this could last for eternity.

Evening run

Met up with Alana and Joe for an easy 2 loops around the PDX Waterfront. This should have been easy, the weather was beautiful, the company was stellar, the pace was easily manageable....yet my body found it incredibly difficult. My IT band hurts like a bitch. I forgot how bad this type of pain is. Pain is something I excel at blocking out, but when it's so pronounced in something that I find so much enjoyment in, well it irritates the hell out of me. My energy levels were low too. A little over 6 miles and I felt like I could have passed out. Speaking of which....I was able to talk to my doctor about my low glucose levels. She reviewed my metabolic panel and my nutrition log, the jest of it is that I'm not eating enough. Really? I eat 6-10 times a day depending on training volume and intensities. Still it is not enough, I'm running on E far too long, my body doesn't have the time to store and convert glycogen because I'm immediately using what I'm consuming. It doesn't help that I'm pretty much sugar free outside of training fuels. For instance, today I trained for almost 2 1/2 hours burning somewhere around 1100-1200 kcal. Post second workout (7:30ish pm) I had only consumed 1700 kcal and get this, my RMR is 1800. Yea, 1800 sitting on my ass doing nothing all day. No wonder I'm a zombie most of the time. How do I fix it? More fuel just as often...and jelly beans in my purse, for when I need a sugar fix. My tummy is going to hate me for the next couple weeks.

Anywho, post run we recovered with the best cheeseburger in Portland at Julie and Pascal's The Carafe. OMG, my burger was absolutely amazing, thanks for sharing with me Alana. I ended a very long day with great friends, a badass burger and a delightful antioxidant enriched glass of wine. It is now time to take an uber hot bath, pop a muscle relaxer and take my tail to bed. I'd got an aggressive ride planned for tomorrow. Au Revoir!

Thursday, February 5, 2009

You spin me right round baby right round like a record baby, right, right, round, round

2 hour evening spin
Wattage 85% at threshold, 15% endurance
HR 91% endurance

Max Watts 205/ Avg watts 169
Max HR 158 (really peaked, didn't I? Lol)/ Avg HR 138 (It's encouraging to see I was able to keep my HR so low for the amount of power I was able to put out....I'm hoping this is a sign of efficiency)
Max watts per kg 3.37/ avg watts per kg 2.78

Spin felt pretty good. My power trend line was interesting. I am usually pretty good in staying consistent in watts, but this evening I started out rather low and continued to build 5-8 watts every 20 minutes. It's nice to finish a workout strong. My legs are now twitching like a mofo. I've rolled my IT 4-5 times today with the foam tube and also had 4-15min ICE sessions. It feels better then this morning, but the pain is still noticeable. I'll repeat the ice and rolling tomorrow, hopefully it will go away soon. I'm turning to my muscle relaxers for sleep tonight, I think it's the only way my legs will stop spinning. I'll be rockin the compression socks in bed as well...yes, HOT I know :(

Have another appointment with my doc tomorrow to follow up on the hypoglycemia issue. I'm praying that a Snickers here and there will do the trick. Wish me luck!

Wednesday, February 4, 2009


Morning Run - 9.2 miles / 1:18:00 - 8:30 easy comfortable pace

5am - I love running around my hood within minutes of waking, I can't think of a better way to start the day. If the GU didn't wake me up the chilly 28 degree weather did, brrrrr. As the day went on the pain in my left IT band continued to grow. The memory of the initial strike on that damn spin bike has been haunting me all day. I curse THE spin bike to hell! I really don't want to take a break from running, this really irritates me. I'm praying ice, Advil and the foam roller will work things out.

Evening swim

500 warm up
(ugh, having issues breathing today, not good)

1 x 300 - paddles - rest 20
2 x 200 - 50-a-ok; 50 fist pulls; 50 karate; 50/25 each way one arm catch up; rest 15

Main set
1 x 200; fast 100, easy 100 - positive split; 30 sec rest
1 x 200; easy 50; fast 100; easy 50- even split; 30 sec rest
1 x 200; easy 100; fast 100-negative split; 30 sec rest
repeat 2 more x

Total yardage 3000 yards

I don't know what was wrong with me today but I had a hell of a hard time breathing....pre interval work, not that the intervals made it an easier. If I could have predicted the breathing issues I would sucked on my inhaler pre swim. Oh well I survived. My 200 splits ranged from 3:23-3:26s, they stayed pretty consistent. The last few weeks have been the first I have really trained with time in the pool. I like it. I find it more difficult, yet I feel more accomplished since I am held accountable. Despite the sucky breathing I had a good swim.

Time to ice my damn leg....DAMN YOU SPIN BIKE!!!!

Monday, February 2, 2009

Can I get more hours in a day? Who do I request this from?

I did entirely too much this weekend; I'll breakout training and throw in a few random recaps.

42 mile ride from NW Athlete's Lounge out to Sauvie's Island, 2 loops around Sauvies and back. Changed into my running shoes and went for an easy 2.5 mile/20 min run. My legs were really fatigued pre ride, post they weren't any better.

7-8 mile hilly run in Lake Oswego.
This was supposed to be 15 miles...but ended up with 7-8 miles. Dahdum! Dahdum! Dahdum! Hit my first "wall" of the training season. Really I should have been able to toughen the f%$# up, I was just experiencing pain from fatigue. Energy stores were decent but muscle fatigue was a b$%#. I had a mental fight for a good part of the run. It was nice to have Alana to run with and confirm my craziness. I got really upset with myself for not being able to handle the work load I had planned out. But who the hell am I? I didn't have a coach create my schedule, I had a crazy over zealous triathlete build it (yes, I am speaking about myself). So what if I can't do it all, I've had a nasty building week and a break down was probably due. I notated earlier in the week that I realized I can not hand the power building of the bike and run in the same week. I should have scheduled myself some extra recovery workouts, taken things a bit lighter instead of trying to ram it all like an aggressive bull. I really only learn from my mistakes. I decided to take the rest of the day off and get some much needed R & R in. I revised my intensity on the week approaching.

Monday morning swim

500 warm up

1 x 200 paddles
1 x 50 one arm catch up
1 x 50 under water freestyle - focusing on pull
repeat 1 x

20 x 100's - 1:45; 15 sec rest

Total yardage = 3200

On a less strenuous note; my weekends
*Successful, restful sleep was accomplished...Friday, Saturday and Sunday.
*Don road his bike over a hump of road kill then a live girl. Luckily he and the girl were ok, the road kill on the other hand was not.
*Got more test results back and found out I'm hyperglycemic. The blood work was done an hour after eating and my glucose level was a whooping 59. Hyperglycemia kicks in sub 70. I need to start carrying mini Snickers in my purse. This explains a lot of my shakiness and confusion post workouts. I get rid of my anemia only to become hyperglycemic...what a b%$^. I'll use this as an excuse to have my fudge ice cream bar....kidding, kind of sort of:)
*PB and honey sandwiches, the breakfast of champions
*Bang! Bang! Bang! That is my new favorite word :)
*Got my new Beijing blue and green Speedo in the mail, uber cute and functional!
*Went dancing at Dirty with some girlfriends
*Helmet man, Laurel got to rock his WWII style helmet...lmfao!
*Creepy porn star reject kept eyeing us
*Switching my ID with my other 2 blonde girlfriends and tricking the bouncers, ahahahahaha!
*Invasion of the short men
*"Where did that guy come from?" Her response, "Intel"
*What was the deal with the hiked up jeans and striped polyester shirts?
*One drink of Mr. Royal on the rocks and I was home by 11:50. Alana we make a kickass team!
*Test road a few more bikes. I've got it narrowed down, can't wait to get the twins :)
*Drag Queens, many, many Drag Queens. Darrcel IV is so much fun. Who would have thought a 78 year man could rock a drag show. I want to borrow their glitter and sequins for one of my race suits.
*Chilin, drinking Irish whiskey and bs'ing with the ladies...this was much needed.
*Rachel, Monica and Phoebe, oh what a trio we are
*SemiPro was a waste of time...sorry Will
*Sleepovers! Yay!
*Ugh, tummy ache from too much trail mix
*Went for my first dog walk. Yes, I'm 28 and I had never walked a dog until last night. Alana's great dane was very well behaved.
*I laughed so hard this weekend I thought my face was going to get stuck, my cheeks still hurt + what a core workout!
*I got pulled over this morning from taking the outside lane on a right hand turn without signaling. Ugh, I should have had my yogurt before I drove home from swim. Mr. Officer was very nice and let me go with a warning... I think the goggle eyes helped.