Wednesday, December 30, 2009

Goodbye 2009

2009 ends brings along several PRs
*First sprint triathlon
*First Ironman
*First top 3 woman overall finisher
*Longest Run - 30.2 miles
*Longest consecutive days running in a row - 30
*Longest bike ride in one day - 203 miles
*Longest open water swim 2.4 miles (excluding IM)
*Olympic distance PR
*First real debilitating injury that kept me from running for 3 months

Part of my 3 week R&R from training came a hiatus from blogging. Blogging and training go hand in hand, a break from one brings a much needed break from the other.

I can now say that I am ready to put the pedal to the metal and get my tail back in gear. 3 weeks of WTF I want fitness, delicious oh-so toxic food and nightly libations is enough to throw this girl over the edge. I am yearning for clean eating, power and miles. I am ready for the long weekends and strict discipline. This is what I am made of, this is what I am.

Tues. Jan 5th my masochistic training plan begins.....with a partner from afar right by my side.
I have goals for each of the races below, but I will wait to disclose them until after race day :p
I've learned that some things are just best left to ones self.

2010 race calendar

Wildflower HIM - May 1st

IMCDA - June 27th

IM Silverman Nov 7th - Anyone want to join me in this march?
"As I race through the valley of the shadow of death...."

There are 3 types of athletes in this world -
Those who train hard and make it happen
Those who train to get by and wonder why it happens
Those who don't put in the time and talk about what happen

Which kind of athlete are you?

Sunday, December 20, 2009

The whip cream and cherry on the Sunday

My momma made me this

for my Birthday

It's a quilt of most of my first or very meaningful races. Such much TLC went in to this. It has to be one of the best presents I have ever received. And I have to have the BEST mother in the world. Love ya mom!

Wednesday, December 16, 2009

Hell has officially frozen over

Could it have been from Jack Frost's visit last week?
Could it be the lease on the ice box is up? The one that has kept my heart chilled for the last few years? Someone could have stolen my frozen chamber and used it to freeze hell over.
I'll put my money on the second of the my heart has finally defrosted and beats once again.

They say "Whatever Happens In Vegas Stays in Vegas". But what happens when Vegas ends up coming home with you? What are the Ironman odds at a Vegas nightclub, 10+ drinks in? Luck be a lady tonight!

I lost my slipper and it was replaced with a brightly colored Newton Running shoe.

Good morning, good night,
Ride home safe and have a safe flight.
Simple words that enlighten each day....miles, miles and miles away.

Something is happening, something I can't explain is growing. No, I'm not referring to a third limb...although I do think that would be neato.

For the last 3-4 years I perfected a fine tuned machine, able to shut off any feelings that one might form when interested in another person. I turned my focus into career and hobby (IE fund raising and triathlon) development. I now have what I consider a "dream" career. I've raised over 10k in cancer research and think I perform well in the sport of triathlon.

And alas I have met someone that fits the my bill!
Someone that doesn't tell me what to do, yet challenges my ideas
Someone that makes me want to put him in front of me - wow, did I just say that?
Someone that accepts my aches and pains, compression garments and OCDness
Someone that can eat an entire cheesecake with me and not worry about gaining weight....because we will be running for hours tomorrow :)
Someone who makes me smile when all I want to do is cry
Someone who will race me....and if need be, drop me.
Now it is time to address the area in my life that I have avoided and built a wall around.

I have no poker face, my cards lie face up . I'm open, vulnerable and could get devoured by an eagle. I've come to accept it. It's a risk I'm willing to take. Nothing good comes without risk, right? I figure my odds are pretty good on this. Win, win baby. Either it's the "right" thing and we will make one another better (ie Work it harder, Make it better, Move it FASTER, Make US Stronger :)), or I'll get dumped on my ass and left broken hearted...which will just turn me into a vicious athlete racing out of pain.

Monday, December 14, 2009

Reach high, for stars lie hidden in your soul. Dream deep, for every dream precedes the goal.

Wildwood 30.2 mile Birthday Run

This year I decided if I was to forget my name I'd like it to be from running too long than drinking too much. So I decided to run my birthday age, kind of sort of....close enough. Since my bday lands on a work day I opted for the weekend prior and since the Wildwood trail was 30.2 miles and I was turning 29 I would the run extra mile for "good measure."

The run felt like an eternity...

*Prior to the start the local toolhead aka weatherman decided to freak the whole city out with predications of snow, ice and freezing rain. This was a pretty large downer as the trail I would be running on was above the city. The Skyline to get up and around it was steep and curvy. This was enough to scare a few away from joining. I was not going to let a little Jack Frost bring me down. I ran hours in the rain and cold prior. Come hell or high water I was determined to run.
"There is no chance, no destiny, no fate, that can circumvent or hinder or control the firm resolve a determined soul".

*Run started at 7am, darkness. Mark led me through the first 3.5 miles. Roxy guided the way with her "raving" red flashy light collar. The first 45 minutes sucked ass. It had been a week since I had run and I could have sworn that my legs forgot what to do. My left heel instantly hurt. Since I experienced planter last week I was expecting this to last for the run duration and inflict some serious pain later down the line. My right shin hurt too. I figured I was over compensating for the left planter some how. The straight up mile climb to Pittock Mansion was a serious wake up call. I was proud of myself for not being too proud not to walk. I'd run up the vertical until I'd hit an uber steep spot and then walk for a short while.

*Mile 3.5 and my support crew (hehe) meets and greats with water and whatever else I may need. But I was all good. My buddy Joe then joins the run up to mile marker 9.25. Another aid stop at mile 5, a litle water and I was good to go. It was at this point that my legs stopped hurting. Yay! The next 6 miles or so were really great. My body was now warmed up and I stayed highly entertained by Joe's stories.

*Mile 9.25 I say farewell to Joe. Another aid stop, time for more water, salt stick and a swap out of gloves. I had sweated through my first pair and the wetness was numbing my fingers. This aid stop was too long and by the time I started running again I was uber chilled. Dean joined in at mile 9.25 and stuck with me through the end. The next couple miles I talk....I talked way too much. You can ask Dean, I'm sure he would say the same. I talked so much that by the time we reached the next aid at mile 16 I was tired. Too tired, too soon.

*Mile 16 Mark, Robert, Brian and Roxy (dog) joined our run. Brian aka Batman was kind enough to drop off several gallons of water down along the middle of the trail. He also took random pics and video through the run. I took too long of a rest stop at this aid as well. I starting to chafe and chafe in the not so right places. But really though, is there ever a "good" place to chafe? A few re apps of Body Glide and I was back on my way - 1/2 way done!

*By Mile 19 I started to suffer. I had hit said "wall". I was tired. It's all I could think about. Tired, fatigued....I wanted to lie down on the side of the trail and nap in the leaves. I tried to talk to help keep me awake, to feel alive. But that took too much energy. I knew what was happening, I was in a negative caloric deficit. I had feared this. I had run 4 hours or 24 miles prior and never hit this wall. The wall happened do to lack of nutrition the night prior and the morning of. Not to say I was caloric deficient in either case, but I had not maxed out my glycogen stores. I know how a max out should feel and I didn't have the food induced comatose the night prior I was accustom to. I made a mistake and I was now learning from it. It took a whole 20 miles for me to take my first fall. A stick had jumped out in front of me! Out goes my hands and I land softly into a pile of leaves. I had a knight behind me to help pick me back up. A soft fall and a helping hand made me a very lucky girl. The fall didn't hurt much but it was another match lit from my energy book.

*Mile 22 or so and I see Kyle, Johan....unexpected friends, yay! Then came Sue, Don and their cute little mixed pug. Sorry, I forgot his name and breed but the little guy had mass amounts of energy. Michelle and Jeremy soon joined in. I was now running with a pretty large train. I was also floating in and out of reality. I'm pretty sure I told Kyle his Mizunos reminded me of a Christmas tree, all green and shinny with a bring yellow spot. Roxy and the pug were talking to one another....I swear I wasn't the only one that heard this. Sue and Don where uber supportive and helped boost my spirits when they started to hit bottom.

*Mile 24 1/2 and I'm joined by Michelle, Carly and Susan. These ladies came at the right time. My heart grew warm and fuzzy, I rocked a silly fatigued smile and somehow had the energy to run to the end. Ok, ok, maybe I didn't run it all...but most. The last couple miles had more vertical climbing. Oh the humanity! As I'm shuffling along Michelle tells me to quick being a pussy. In my confused state of mind I'm not clear if I heard her right....but then again this is Michelle, she knows how to talk to me, she knows what makes me tick. I really needed to HTFU. During the last hour I felt pathetic. I felt pathetic and ashamed. I was was allowing this run to run over me. My body actually felt pretty good for almost the entire run. All was good but the first hour and the last 30 minutes. The last 30 minutes I felt fatigue pain. No cramping, no injury...just a body that was tired. The last mile or two felt like the last 10 miles, never ending. At mile 29 I was wishing that someone would just give me a damn piggy back to the finish. The very end and I'm greeted with another veritcal climb. WTF?! At the end several of my friends had ran ahead and waited for me to finish first....they would not let me walk, somehow deep within I ran up to the top....and almost collapsed at the finish.

The End - I gave everyone home made peppermint bark for giving me "what I needed" to get me through

30.2 miles - finished 5:45
*I had estimated 5:30 but did not account for the 3-4, 5-8 min aid stops I ended up taking. My finishing time was off by 15 mins but if you exclude the aid I was constantly on pace.

*Hydration was on point. Never dehydrated, no feeling of thirst, hunger or sodium. No swelling.
*GI was nice to me and I only had to make one pit stop.
*I chafed like a mofo - in all the wrong places. I seriously had massive welts :(
*My friends really made the last 8 miles for me. My spirits/energy was down and they carried me to the finish.
*When I finished I think I felt more accomplished then when I finished IMC. I can't explain this.
Maybe it was hitting that "dark spot" and holding on to it for soooooo long. It's truly amazing how you can be in such a dark place and with the right company not give in. At any given time I was never alone. Mile 1-3.5 I had one friend, mile 3.5-9.25 had another friend. Mile 9.25 is where I picked up friends to the end, one here. 3 more at mile 16.25, one more at 16.75, 6 more at 22.5 and 3 more at 24.5. I ended with 14 friends and two dogs.
*I have learned that I am not an ultra runner nor will I ever be. I am an Ironman and will stick to the 26.2 distance after the swim and bike.

Mucho kudos to Mark for helping me plan and organize this birthday goal, along with providing aid support. Xoxo to Robert for being there....for everything, aid, support and picking me up when I tripped in front of him.

I can't forget to thank my amazing room mate and the 40lbs of ice I had waiting in the bathtub.

The day after my body was a little stiff but that was all. 2 days later and my legs feel fine. No injuries and no signs of planter :)


I'm going to take the next two weeks off. I'm going to eat, drink and be Merry.

Come 2010 I will have composed a badass training calendar that will take me into brutal HIM, my A race IM and end of the season IM that may just as well kill me. It think I have found a partner in crime to train, race and support me.
It's going to be a VERY good year.

Thursday, December 10, 2009

I want to fly like an eagle

AM Swim

1 x 500 warm up

40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest - ;40, 40, 41, 40 :) - consistency is good. My avg 100's are between 1:30-1:32. I really don't have much variance in speed between 50s, 100s, 200s and 500s. I think this is an example of my lack of efficiency. I have power, I just need help allocating it. Why can't I swim as I can dance? Hmmmm. Anywho, it was good to hit 40s, that would put me at 1:20s. I credit the speed to the force with the paddles. I felt like a suped up windmill.

Cool Down
1 x 300

Total yardage = 2800 yards

So this is it....tomorrow I'll rest and then come Saturday I'll get to do what I've been training to do - Run my birthday age (or just a tad bit more :)). I've given myself 3 rest days this week and limited my workouts to one a day 60-75 mins. I haven't ran since last Saturday's 4 hour run. The signs of planter are gone 2 days now. There's a small chance I nipped it in the bud, but I'm expecting it to return after Saturday's run. The weather forecast looks crap-tastic. Below freezing with possible rain/snow. Awesome! I'm not concerned about running in the cold/snow - I've done it before, it's not that bad. I am a little scared of driving up to the trail. It's about 1000ft higher in elevation and the road has lots of curves. I'm such a pussy when in to comes to driving in icy, snowy conditions.
The rest days have been much needed. I now have the "itch". Nooooo, not that "itch" the good "itch" :) I'm ready to go, I'm ready to do this. I want to run. I want to fly like an eagle! I am so F^&$ing excited I can barely contain myself. I am blessed to have sooooo many friends join me on this adventure. I am a very lucky and grateful woman.

Wednesday, December 9, 2009

Ice blocks

AM Spin - 75 mins avg watts 138/easy

This was done in our garage which retains zero heat and it was 14 degrees outside. My feet turned into ice blocks 30 mins in while the rest of my body was an inferno and produced mad amounts of steam. One day I'll get a picture of this, it's pretty badass.

That is all - it's recovery week :)

Tuesday, December 8, 2009


Warm up
1 x 500

Main Set
1 x 200 w/ paddles - hard effort;20
1 x 100 w/ bouy recovery; 5
repeat 5 x

1 x 500 descending speed/breathing per 100 per stroke 6,5,4,3,2 (6 and 2 were the hardest to control)
1 x 300 descending speed/breathing per 100 per stroke 4,3,2

Cool down
1 x 200

Total yardage

Swim was awesome! I was energetic and had strong power! My body was in the water while my head was deep in thought. Occasionally my mind would step out from analyzing "life" to correct form and technique. All was in check.
Training is so therapeutic. I get this alone time that I don't get anywhere else. My mind escapes to another world. Often I'm able to see what I'm usually blinded by. Training makes me a better a person, and I am thankful for this.

Planter update: I've been RICE'ing like crazy for the last 3 days. Today I awoke and could barely notice any pain in my heel. I'm optimistic that I'll be 100% healed before the run, and should have a successful run. I'm realistic in knowing that the planter is more than likely going to come back and may hit me with some sweet vengeance. If this is the case I am A. Willing to embrace the pain and B. Willing to give it the RICE it needs and focus on my bike and swim until I'm completely recovered. Let's hope for the best!

Monday, December 7, 2009

I Walk The Line

Walk the Line/ The Ring of Fire, it's all the same. Such a fine training - peaking/hitting the wall and injury. In relationships with family, friends and the "other". Can I be candid?

*Why does Facebook advertise Hot Single Moms on my page?
*I walk on my tip toes and strike on my forefoot, yet I am open and upfront. Can someone explain this?
*This tin (WO)man finally grew a heart, yet it still needs a lot of oil
*After a full day of not feeling my face, hands or feet I'm ready to tell Jack Frost to go F^&$ himself. Oh joy, tomorrow we're looking at a high of freezing with a low of 17!
*Apparently the cookie monster doesn't eat cookies anymore, what is this world coming to?
*Still waiting on that "magic carpet ride".
*Do you realize how much each person has in common with another? We may be different but when you break down the basics we're all much a like.
*I think I may be the woman looking forward to aging up to the 30s. With my discipline age = speed baby.
*Sometimes I think it's ok live in a fairy tale world, then reality hits...and it is what it is.

I'm going to continue my walk along the line of fire, we'll where it gets me.

Sunday, December 6, 2009

I've been lagging

On the blogging

Friday - 2nd day off this week!

Saturday - 4 hr lsd run on Wildwood/just shy of 23 miles.
This was NOT a highlight run which really too bad because I had great company for the duration.
Tummy inflicted great furry as I had to make 4 painful stops :( eh, that's enough detail. I rolled an "iffy" ankle twice. The first time was not so bad, the second time was. The cold was terribly painful. Each time I had to make a "stop" my HR would drop and I'd loose feeling to my hands. Well actually it would start with numbness and move on to what felt like someone hitting my finger tips with a hammer. Ouch. It would take another 10-15 minutes of running to get my core temp up high enough to transfer into my extremities. Oh the humanity! My only saving grace was having Brian and Joe to run with at the end. Having great company in a crap-tastic (pun intended) workout can be the silver lining.
We recovered post run with burgers/tots and drinks. I went for a bourbon furance - hot cider, bourbon and cinnamon. Slowly I defrosted. Only to become frozen and numb again with a painstaking ice bath. Hot, cold, hot, cold - the story of my life. Post bath I used the foam roller and the evil little trigger point ball. I swear I'm a glutton for punishment. Recovery was rounded off with a blissful 45 min slumber.

I have a holiday tradition of visiting The Grotto, this year I asked my new room mate Jessie to come with. It was such a great night for the viewing, clear, crisp and cold. The Grotto is always special for me, it really makes me appreciative for all that I have.

Here are a few misc pictures
Jessie and I
You got me - I thought the flower was real :)
Snowflakes on the sidewalk

Sunday - Was much needed R & R
Upon waking I was not in good shape. Getting out of bed was a bitch, walking was worse. I was now experiencing planter fasciitis. Really? This must be some kind of evil joke. I managed my training/duration and intensities well. There was really nothing I could due about the rollin ankle. #%$^#$@%. The strategy now is not run until my 30 miler this Sat and *hope* it's enough. I'm takin vitamin "I" like it's the "new drug" and icing and using trigger point every couple of hours. I know what it takes to beat this and I will WIN damnit, yes I will.

It is amazing what I get accomplished on a rest day. Started off with eggnog pancakes and bacon with my kick ass room mate. Tackled some grocery and holiday shopping. Spent a little time enjoying being a girl and pampered myself. Listed to Bad Santa on repeat - "Are you saying there's something wrong with my fuck stick?" Ahahahahahahaha! Baked a lasagna, apple crisp and my oh-so famous peppermint bark.

Mom came over and gave her seal of approval on all the food. If I didn't "tri" so much I'm pretty such I could give Martha Stewart a run for her money.

It's that time of year again! All a girl needs for Christmas - maybe this year I'll finally get one!

Thursday, December 3, 2009

Two for Thursday

AM Run - 3.8 miles easy /8:10s
followed up by

AM Swim
Warm up 1 x 500

Drills 1 x 50 -catch up; 10
1 x 50 -high elbow finger drag; 10
1 x 50 -10 kick stroke; 10
repeat 3 x
1 x 200 - 50-A-ok/50-fist/50-karate/50 sprint

Main Set w/ paddles
1 x 200; 20 (hard 100/easy 100 - positive split)
1 x 200; 20 (easy 50/ hard 100 / easy 50 - even split)
1 x 200; 20 (easy 100 /hard 100 - negative split)
repeat 3 x

Cool down 500
Total yardage 3300

Rounded off the night with an long-missed friend and yummy sushi

Wednesday, December 2, 2009

28 degrees!

Was the temp on my morning run. My core and extremities stayed warm since I dressed face on the hand is another story. I swore mid way through my nose fell off. I had to keep blowing snot rocks just to make sure somethin' was still there. The wind wasn't helping anything and made my eyes glassy and red. I managed to put out 3 loops around the Nike bark chip trail. The first lap was done in darkness and pretty much sucked. My joints hurt. I'm sure it was the cold. The second lap was better than the first. It was pretty cool to see the sun come up in the east and the moon go down in the west simultaneously. The moon was HUGE and bright. Last night it was full. From what I hear we'll have two full moons this month. The next should land on the 30th or 31st and is supposed to be blue. Hmmmmm, NYE, I can't help to think this has a meaning behind it. Anywho, back to the run. The third loop actually kicked ass. My joints had stopped hurting and my movement felt fluid. The sky was bight with light. My "special" friend ran laps around my head as I crossed the wooden bridges. I ended my run chashing the moon down. The moon won.

Evening spin - 60 mins "easy" avg watts 141
Ha! Easy! It should have been but I let my calories slip today and the deficiency played a toll on my energy. Eh. I tried to keep my mind positive rappin the spin away to Salt N Pepa's Push It, Snoop Dogg's G Thang and Eminem's Role Model. You know you've got some skills if you can rap in the aero position. Try it!

BTW - yesterday was the first FULL off day I had in a month. I felt lazy and lethargic. I hate off days.