Benign

I recently had a little scare. Over the last couple months I had developed a cyst in my lower cheek which needed to be removed and biopsied. My oral surgeon suggested that it was fluid based but wanted to biopsy because there were characteristics that indicated a possible tumor. I was notified that I would need to be put down under general anesthesia – paralysis and my breathing would be controlled by a machine. The cyst was located next to two main facial nerves. One that controlled sensory input – my sense of touch; and one that controlled sensory output – facial expressions. Under general anesthesia he was able to use a device that would activate the sensory input nerve.
The other nerve was left “in the dark” and his goal was to stay the f*** away from it. As if the thought of a tumor wasn't scary enough?!

I stayed with my momma the night before the surgery. She is one of the few people I could trust not to kill me while I was in a state of fasting. Some might say I can be asshole hungry! She also has a way of turning stress into laughter. While sitting in the waiting room she told me that a family friend's sofa burned down by way of a snow globe. WTF? I thought she was making this up. As we're sitting there the 6am news comes on and I'll be damned! Apparently the light from the sun caught the snow globe at the right angle and lit his sofa on fire! My mom and I rolled over laughing. Ah yes, a fire is not funny.......but come on, from a snow globe?

Ok, ok, my humor is dark. 



My momma always ensures my utter most comfort. I was freezing cold in my little backless surgery virgin gown, so she went and got blanket after blanket from the incubator and wrapped me up like a mummy. It took 8 blankets to stop my shivering. I was still cold though. My vaso-spasms were playing hind-and-go seek when the nurse tried to stick me with the IV. Luckily she got in on the third try or I would have struck someone out. It took forever to fall asleep. I was sure they were going to cut me while I was awake. That was the last I remembered.

When I came to I was ready to get up and go. I was a little groggy but I felt no need to lie down and rest. I mean what for? I had been resting while they were operating. Plus my tummy was growling. Feed me Seymour ! With my momma's assistance I got dressed, threw on my kicks and I was on my way to a Starbucks Frappacino.

Later that day I grew to regret my impulsive decision. I developed an intense headache which turned into a migraine with violent vomiting. 5 hrs of vomiting led to severe dehydration and muscle cramping. The migraine that was so bad I had to keep my zebra-printed sleeping eye mask on. I could not tolerate the sight of light. My momma took me to the ER. The fact that we arrived in one piece was a miracle. My momma doesn't like driving in the rain (let's not leave out the fact she hadn't changed her windshield wipers since she bought the car -5+ years ago), or the dark, or the freeway, or that she didn't know how the hell to get there! I had to navigate through a 40 minute drive and across 3 main freeways......blindfolded! Holy Moly. When we arrived I was going to kiss the ER welcome mat, but instead I threw up on it. Needless to say I was immediately wheeled into a private room.

The next 2 hours I laid in a cold, dark room with intense hunger pains, thirst, nausea and leg cramps/spasms......waiting for my turn to see a doctor. If it wasn't for my mother's comfort by my bedside I'm pretty sure I would have died. Seriously, she had to “steal” blankets from the incubator to keep me warm and got yelled at for doing so!

Once the doc saw me I got admitted. First I got a couple of bags of saline for hydration. Next came morphine for the migraine. The morphine experience was God-awful. Hot sweats and numbness everywhere. Thankfully the Benadryl kicked in and knocked my ass out. I wasn't out for the count for long. My legs spasms rudely awoke me from my drug-induced slumber. Last but not least was the IV drip of magnesium – which I think hurt the worst. For the next 75 minutes I felt like someone was jabbing an IV in my arm repeatedly. The doc diluted the concentration but that only mildly helped. F***! Can't a girl just get a break? At 4am, 6 hrs after arriving at the ER room I was released to go home with a take home basket of anti-nausea pills. Finally at 5am I was able to stomach food. It was a first in 34 hours. Oatmeal has never tasted sooooooo good. My momma and I crashed hard and slept a good part of the morning away.

It's been two weeks since the operation and recovery has gone well. I went back to see my doc this week for a follow up. He told me that the cyst he removed was the size of a quarter. A f***ing quarter! How it wasn't more visible from the outside was beyond us both.The good news is it tested benign. The iffy news is that I have another hard pea sized lump. The doc said it could be built up scar tissue or it could be yet another cyst. Sometimes I think FML....but I'll retract that and stay positive, praying it doesn't grow. 

GRATITUDE
This whole clusterf*** made me very grateful for a number of things. Sometimes bad things happen for good reminders. 

• The cyst is BENIGN = NOT CANCER. Thank God! 
• I have the best mother in the world. I knew this prior but was again reminded. She selflessly stayed up for 25+hrs straight to take care of me. She made me laugh when I would cry. She brought me warmth when I was cold. She sat by my bedside while I whined endlessly in pain. I LOVE you mom.

• I live in a country where food is plentiful. (Seriously – look up the obesity stats!) I have never gone without food or nutrients for so long in my life. The fatigue, malnutrition and hunger pains were unimaginable. I will be more thankful of having food/fuel. 
• I work for a company that is supportive of its' employees health. I never felt “stressed” from my co-workers for missing work. Instead they made me feel wanted and cared for. I have REALLY great health insurance. Sure, I had to sit for hours in the ER w/o care but once I was seen I was treated well AND at NO COST.

Surf City Marathon

My initial goal was to get through the training and run the event injury free. Being injury prone for the last couple years made this goal feel lofty.

Once I accomplished my training goal I decided to up the ante and set my sights higher. How would I know what I was capable of if I didn't push my limits? I decided to “race” the marathon and give it everything I had. My first marathon (3 ½ years prior) I successfully ran and even Boston qualified. I knew my new goal wasn't far fetched.

Race day came and I felt confident. I walked up to the starting corral and waited with friends until the final count down. Bang! The gun went off and my engine went from idol to cruise control. I knew not to push the throttle. I stayed focused on breathing calm, keeping my upper body relaxed and tried my best to run efficiently.

When running a marathon (either Ironman or stand alone) I never think of the full distance. Why that would just be overwhelming and rather terrifying. Instead I think of each mile I am going to run down. As I passed one mile marker after another I was reminded of my training. I've never needed help finding motivation. My momma made sure I was stocked at birth. I am a person who has been humbled by injuries. Let's also not ignore the fact I keep aging up. What I needed was help finding confidence that had become lost over time. I found this confidence from my friends and family. They kept me company on long runs that scared me. They listened to my worries and complaints, and provided positive loving support. They joined me in post training feasting, although I don't think I had to twist anyone's arm. I'm now rambling on. What I'm getting at is they believed in me. They gave me the tools I needed to believe in myself. Although I was running this marathon solo, I felt my friends were running with me. As corny as it sounds – My friends and family are the wind beneath my wings.

Back to the race!

Everything felt good until mile 10 or 11. At this point the course took a U-Turn and I ran directly in to the rising sun. Oy! My eyes! I wore sunglasses but ignored advice to wear a hat or visor. Sweat poured down my face and stung my eyes. Blinding me as I ran towards the orange flaming ball. I ran without sight for a good 5 mins. Rubbing my eyes and praying I wouldn't “run” into someone. Thankfully it passed and I retained my vision without the need to stop.

The run went on comfortably until right after mile marker 20. In a matter of seconds my stomach wrenched and I spewed out my insides. Holy Moly! That was a disgusting first! My Gamin vibrated to alert me that I had stopped. Really?! So on I continued to run. My goal now was pick up my pace to reach an aid station. I needed to seriously wash my mouth out or I was going to get sick again from the taste. As I approached the aid station I grabbed whatever sports drink they offered and used it as mouth wash.

The last 10k felt like an eternity. I had thrown up all my GU and electrolytes and was now running on empty. I tried to channel caloric reserves from my rendezvous at Coldstone the night prior. Once I lost nutrition it was hard to keep a positive outlook. My legs wanted to run but my body and mind did not. The darkness set in and I started to walk. My head bowed in shame. I could only stand walking for a few seconds. I couldn't stand moving sooooo slow. I started to run again. This would only last a matter of minutes. I was too tired. I grabbed a banana from an aid station. I knew solid food would end up upsetting my stomach but it didn't matter. If I didn't eat something I would have ended up walking all of it. The banana wasn't exactly rocket fuel but it did allow me to pull my head out of my a** and run the last bit in.

I crossed the finish line at 3:43 – 7 minutes longer then my revised goal and a PW (personal worst). Although I didn't technically achieve my new goal; I still felt like a success. I did “race” the marathon. I continued to run after I puked. I did not DNF even though I secretly wanted to in the end. I stayed healthy training, during the race, and after into marathon recovery. I accomplished so much this day. I am a very grateful and proud woman for this experience.

What are you made of?

It's been a long journey to reach this place. What place is that? The mental and physical strength to be able to race. Tomorrow I will race my first marathon in 3 1/2 years. Initially my goal was just to be able to "do" the marathon distance again. Injury upon injury left my confidence shattered. Slowly I built it. One step at a time. One mile after another.

I have not done any speed work. I have done minimal mileage required. I have done what my body has allowed me to do. I have made it through weeks of training injury free. I have listened to my body and my mind. That has made me strong.

Racing doesn't mean I have to beat every other person. And I sure as hell can't beat myself. I have to work as a team - mind and body. I don't need to get a 1st place ribbon. What I need to do is push myself further then I've ever pushed. I WILL find my limit (hopefully not before mile 20!) and break that boundary. I will run win it hurts and I will do so will a SMILE and maybe a little bit of profanity.

• Success is not measured by what you accomplish but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds.
• Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.
• A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.
• Promise me you will always remember – You are braver than you believe, stronger than you seem and smarter than you think.
• Most people never run far enough on their first wind to find out they've got a second.
• Success isn't a result of spontaneous combustion.  You must set yourself on fire. 
• It is easier to go down a hill than up, but the view is best from the top. 
• I don’t measure a man’s success by how high he climbs but how high he bounces when he hits bottom.
• Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb.·       Education will not; the world is full of educated derelicts. Persistence and determination are omnipotent.
• Celebrate your success and find humor in your failures. Don’t take yourself so seriously. Loosen up and everyone around you will loosen up. Have fun and always show enthusiasm. When all else fails, put on a costume and sing a silly song.· 
• The hardest arithmetic to master is that which enables us to count our blessings
• People think I’m disciplined. It is not discipline. It is devotion. There is a great difference.
• It’s not what happens to you, but how you react to it that matters.
• Gold that buys health can never be ill spent.
• I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars.
• Everyone has his burden. What counts is how you carry it.
• Learn how to exhale, the inhale will take care of itself. 
• Effort is only effort when it begins to hurt. 
• I am not afraid of storms for I am learning how to sail my ship.
• Most people run a race to see who is fastest. I run a race to see who has the most guts.
• Anything I've ever done that ultimately was worthwhile... initially scared me to death.
• I will keep a smile on my face and in my heart even when it hurts today.

·        

· 

Ironman Canada 2011

Preface

I won. No, I did not win IMC. No, I did not win my AG. I won the battle of health. In the last year and a half I have over come achilles tendonitis, frost bite and a stress fracture (second in 2 years!) I am learning how to live and train for endurance with rheumatoid arthritis and fibromyalgia. Do you know what kind of mind f*** it is to have constant "phantom pains" and muscle fatigue? Joint flare ups that eliminate a key long distance workout are no walk in the park either. I paid for a coach that couldn't keep me healthy. I had doctors tell me that I was in the wrong sport. Whenever I would get healthy something in my body would break. I started to believe the negative words I heard from professionals. I thought my bad luck was never going to end. Basically I had no hope to continue training. If it wasn't for my Mom, Jesse and Robert.... I may have quit. These 3 people NEVER doubt me. They were my night light in my darkest hours. Sue and Alanna kept my light going during training and Don ensured my bike was safe to ride.

Pre Race

I couldn't have asked for the days leading up to the race to go any smoother. I stuffed my belly with OgoPogo's famous ice cream. Butterscotch ripple became my favorite! I rested my mind by watching Joe Dirt, The Jerk and The Best of Will Farrell's SNL. LMAO! I was surrounded by people I love – which kept me strong. For the first race ever – I was never nervous to race. For me the battle was won walking up to the swim start healthy. Race day was my celebration party with 2800+ new friends.

Swim - Was kick ass! I was supposed to meet my mom at the hotel an hour prior to the start but we missed one another. Robert and I got into the water to warm up. I hear some lady shouting from the sideline, she was waving her arms all about. It was my mama! I ran through the water to her. She rolled up her shorts and walked in to meet me. I was so happy I got to see her prior to the start. At this point I lost control of my emotions and started to cry – out of joy!

The tears had to quickly come to an end. I had an Ironman to race! I rejoined Robert at the start. I'll never forget standing behind the start line, in the water, holding his hand. It was the best feeling ever. A quick kiss and off we went.

How was the actual swim? It was easy-peasy! Seriously. I never felt nervous. Never had open water shock. Never had rapid breathing, even with getting pulled under numerous times. I was in my happy place. Every 3^rd stroke I looked at the mountains and smiled before I inhaled. Life was good. This swim was good.

After rounding the last turn of the buoys (1/2-2/3 way in) I found myself alone. I had swum out wide and was close to the kayaks and sailboats. Uh-oh. No feet to draft and I was a bit off course! Agh! I focused on turning in to straighten/shorten out the rest of the course. I swam until I could touch the sand, jumped out and headed for the swim exit! 1:08:07 – 2 min PR baby!

Thanks TYR for the Cat5 Hurricane! The suit was super stretchy and comfy. No restriction what-so-ever and great buoyancy!

T1 - Was short and sweet. I ran out of the water feeling fresh and giddy. How can one not feel giddy when you know you're about to get striped? I run over to two volunteers and say “Strip me ladies!” And they did. I was out of my wetsuit and on my bike in no time! 2:52 – PR again!

Bike

There's not too much to say about the bike. I had planned on riding the course at “x” amount of watts – which equaled 2.5watt per kg. It was forecasted to be a hot day so I rode more conservatively then I had originally planned. I ended up with a 2.4 avg.

The bike started with a bit of acid reflux. I'm sure this was provoked by lake water. Maybe OgoPogo polluted the water. I took some Zantax and rode the first 40ish miles uber easy. Ritcher came and I stayed in my granny gear to spin easily up watching my watts. Then I hit the rollers. They felt MUCH less difficult this year. The out and back came and went. I stayed aero and kept a pretty good pace. The ride went by so fast I didn't really start paying attention to mileage until around 70. This was my dark spot in '09. But not for '11. This was a power zone for me. I made a lot of passes from mile 70-85. As usual my power and endurance grew the longer I stayed out. History did repeat its self as I encountered the dark zone as I started the ascent up Yellow Lake. This was NOT a good place for me. I tried to stay positive and smiled as the fatigue started to chip away. Perception is reality. If everyone thinks that I look strong I will perform as if I am strong. This carried me up the hill. I was looking forward to the descent but not so much the headwind. I had to work to go down which wasn't much fun. I could have done without the crosswind and the 3 times I had wheel wobble. I suppose it was just enough of a scare to wake me up for T2.

Finished in 6:03:18 – a :30 PR over '09, higher wattage and easier effort on a hotter, windier day. I had almost flawless nutrition and hydration. I never felt hot or thirsty on the bike. Thank you Maltodextrin and Saltstick! I had a little acid at the start but managed it well, medicating throughout the ride.

I owe a lot of “Thank You”'s for my bike leg. First goes to my bike fitter - Michael Sylvester. He found a crack in my bike frame, which resulted in a new and better bike. Michael also provided an outstanding fit, which helped with my comfort level, efficiency and run transition. I've been fit by others in the Portland area and Michael is the BEST, hands down. I have to raise my hands and praise Felt. They quickly replaced my B16 with a beautiful DA. I also have to thank my great riding partners Sue, Don and Alanna. You all made the longer rides much more enjoyable, even when my break was rubbing for 80+ miles. :). Alanna, you made bricks enjoyable....I think that might be an oxymoron. 

T2 – T2 was pretty quick as well. In '09 my T2 was almost 10 minutes. I was not going to allow a repeat. I recited what needed to be done as I ran into the woman's tent. I did this again out loud so my volunteer could follow and help. LOVE volunteers. I quickly got my back shellacked in sunscreen and I was off in - 4:43. Another PR!

Run

This leg should have been called The Death March. I started running around 2:20pm. At this time the race director had requested that the locals turn on any sprinklers and watering hoses available. It was HOT. HOT like a habanero! I think the high hit 95 and I was running right in the midst of it.

I watched my pacing on my Garmin. After a measly 5 mins I ran into a wall of heat. I heard my mama cheering for me on my way in, off from the bike. I knew I'd have to put on a front and run “happily” by her, so she wouldn't see my suffering. I wish she had stayed with me for the run, if she had I may have never stopped to walk.

The “death march” started for me a little past mile 3. My 8:45 avg dropped to a 10 min pace by mile 6. It just went downhill from there. Mile 3 to mile 9 was my darkest time. I had a goal of breaking 11 hours. That was a long lost dream. The heat was pounding down. It was eating my energy alive. I feared I wouldn't be able to PR from '09. I ran up to a local athlete and I confessed my fear. We accessed the situation. From a muscular standpoint my legs were great. No fatigue, no cramping, no pain. Hydration and nutrition were also great. I was still consuming calories – even though I was repulsed by the taste and thought of gels. I was only suffering from the bubble of heat that I was encased in. When running I was avg'ing 8:20-8:40 pace. I just had to run more then I walked. He provided “hope” and off I ran....to try to salvage some kind of PR.

I opted out of bike and run special needs. I didn't want a reason to stop. Yet at the ½ way turn around on the run I stopped and walked. I wish I had packed a letter to myself. I'll make sure to do that on my next race. A little HTFU self note would have helped.

I ran by Sue on the way back. She had gotten two flats on the bike thus putting her behind me. She was feeling the wrath of the heat as well. We exchanged a quick hug; this was the highlight of my run. I wanted to stay and run with her, but we were too far apart.

My arms and lips were sun burnt. Each aid station I came upon I'd drench myself in water. I kept ice in my sports bra and sponges on my back and under my hat. I ran with ice in my hand to rub on my burning lips. At mile 15 I had to stop and go pee. It was the first time I had to go since the start of the race. I have never been so excited to have to pee, and be able to pee a lot! This girl was hydrated!

By 6pm I could feel the temperature start to fall. It was easier to hold my pace. The walk breaks became less frequent…..until mile 22 ½. Side stitch. Oh owe! The pain was immobilizing. I just stood on the side of the road and whimpered in pain. It felt like someone was cutting into my torso with a dull knife. A guy I had been run/walking past for the last 8 miles caught up to me. He advised me to stretch out my torso and press my hands firmly down on the cramp and try to run while doing so. It worked! Within minutes the cramp was gone and I was running pain free again. Thank you Greg from London, Ontario! I was able to run most of the way in and even sprint for the last ½ mile to the finish line. I crossed the line with the biggest smile ever. I am once again an IRONMAN.

Run time was 4:32:43 – 1min30 PR over last year :)

Thank you Robert for fixing my run and believing in me.

Final time came to 11:51:41. 10 min PR over IMC ’09 and this race was much hotter. I placed 21^st out of 143 females 30-34 and 90^th female overall putting me in the top 10.5%. Not bad for a non-coached gimp, eh? : )

I may have not hit the sub 11 I wanted but there is always another day and another race. I did the best I could under the conditions that were given. If I could go back in time I wouldn't change a thing.....ok, maybe I would have eliminated the side crap. :p

Post race recovery consisted of a rack of ribs, nachos and 3 martinis.

"I smile easily, knowing that of all things I wear, a smile and good humor are most important. Life's most prized possession is a pleasant disposition."

I have opted to “opt-out” of blogging for 99% of my training season. Everyone has an opinion. In their opinion, their opinion is right. Everyone has an excuse, and no one wants to hear it.

“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to the end requires courage and tenacity.”

In the present day I am overwhelmed with gratitude and it is the BEST feeling in the world. For the last 18+ months I have waited for this feeling. I have successfully executed Ironman training. Come Sunday I will walk into the water prepared. I have trained to the best of my ability and most importantly I am HEALTHY.

For a very long time I had doubt that this day would ever happen again. My body kept failing me. At the beginning it was over-use injuries. I admit it. At first, I over did it. Most triathletes do. But then I took the less is more approach and I still “ran” into set-backs. I'm aging up and hereditary conditions veered their evil head. I had endless support from family and friends, but when doctors and coaches told me that I “couldn't” or that I “shouldn't”, it mentally beat me up.

Nothing good comes easy. After I finished IMC in 09 I never felt that IM high everyone speaks about. I did the same thing that 2000+ other people did that day. But now..... I have that high. I am different. You are different. I came face to face with challenges that told me to “go home” or to “throw in the towel”. On several occasions I ALMOST did. I now feel silly for admitting this, I used to feel ashamed of my conditions. I viewed myself as weak. But that feeling is long gone. I was smart with my training and listened to my body – even when it lied. I am that 5% statistic and I am ok with that.

Whatever the race Gods have intended for Sunday I will be happy with. I know I have done everything that I could to make this day happen.

I leave you with a smile :D and a few people that made me and my training what I am today.
BTW - I'm going to kill it Sunday!

Ice, Ice baby

There was a common theme for my week – ice! No, I'm not injured. I'm just trying to do everything anything possible to stay healthy. This includes stretching for 5-15 mins 3- 4 a day. The time I spend

stretching and icing IMO should be counted as training, it's over an hour per day I say!

Tuesday AM – 75 min bike

Z2 steady – trainer. More reading! I recently bought a Kindle. I'm hoping this is easier to read on the trainer then a hard backed book. It should sit nicely on my new aerobars.

Tuesday PM

15 mins of core strengthening

Swim 3800yds

200 pull; 100 kick; 200 pull

12 x 50 - 25 catch up fist/25 free; 10 rest

2 x 200 buoy & paddles; 30 rest

Main Set

4 x 500 descending; 1 min rest

(8:11; 8:00;7:52; 7:49)

c/d 300 pull

Holy Moly! The 500s descending were a challenge!

To keep the workout lighthearted I leave with this question – If one synchronized swimmer drowns, do all the rest have to drown too?

Wednesday AM – No workout :)

Sleep in until 6:30am!

Wednesday PM – LSD trail run un

75 mins / 8.8 mi

This week's LSD run went a lot better then last week. Maybe it's because I had good company? I started out at a MUCH easier pace and was able to finish faster and stronger then I had started. This is my goal for all my long distance swim/bike/run workouts. Fuel belt worked better this time and I did not end up with a fat lip. I was able to get down one serving of malto. The concentration felt pretty good. Although, I'm not fond of the sweetness from my sugar free Hawaiian Punch. I'm going to try a vegetable broth base for the run as well. Hmmmm, or maybe a salty chocolate? I figure that I'll need something different for the bike and run.

I think my running mate my have previously been a part of Cirque Du Soleil. How he managed to fully change clothes, while driving a huge truck (I could make a bad joke but I'll refrain :)), while following my speed demon tail is beyond me. Kudos to you Aaron, and thanks for the run company. Next time lets work on your pacing ;) The longest you'll ever need to last is 90 mins! LMAO!

Post run we met up with my roomie and got sushified!

Thursday AM

10 mins of core strengthening

Swim - 2400yds

w/u 200p , 100k (:20 hard/:20 easy) 200f

Main Set

6 x 150 (20r) - desc 1-3, repeat ---

6 x 100 pull (15r) - desc 1-3, repeat ---

6 x 50 (10r) - desc 1-3, repeat ---

c/d – 100

OMG this was hard! I am NOT a fan of swimming fast first thing in the morning.

I spent the afternoon with my lats pressed against the chair holding up an ice pack.

Thursday PM - Bike 90 mins - tempo

35 mins @ Z2

2 x 10 min Z4 with 10 min easy spin between

Finish mid Z2

“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something that is bigger and better than your current situation.”

I thought about this quote on tempo #2. My quads were not shy in voicing their unpleasantness with this tempo. I was able to drown out their whining with gratitude. Cheesy as it may sound (thinking of you Jesse!), I gazed off into the sunset and reflected on the last year and a half. There were so MANY times that I was not healthy enough to have this type of workout. For that, I am grateful for every muscular pain and cardiovascular push, in the present and near future. The saying “You don't know what you have until it's gone” is so true. I ended tired and sore with a full heart and a big grin.

I capped the night off with ice on my quads, feet (very briefly and not submerged!) and calves. Come to think of it, I iced most of my body today.

Happy Friday! AM Run

10 min warm up run

15 mins of drills

4 x 20 ass kickers

4 x 20 high knees

4 x 20 donkey kicks

4 x 20 jumping in placed followed by leaning forward/backward running for body position feel

4 20 high knee skips

10 min of stretching

25 min easy-peasy run around Nike bark chip trail with Ms. Hello Kitty.

It is the middle of June, for God's sake we should not still be freezing! Brrrrr!

PM – 10 mins of core strengthening

Swim - 2900yds

w/u - 300p, 200k

12 x 50

3 sets of 4 x 50 (25r)- desc 1-4 (1min rest between each set)

1 x 200 pull with paddles

3 x 500 (30r) - z2 easy, every 4th 25 do fist drill

c/d - 100k easy

There's another productive week to hold up a toast to!

PS - On a personal note.... I've decided once a week to dedicate “ME TIME”. It will be an hour or so to reflect back on the week. The objective is to find one or two things that I was not pleased with. Then focus on correcting it in future. By reviewing this weekly I should make continuous progression.

~Life is like riding a bicycle, in order to keep your balance, you must keep moving.~

Red Bull gives me wings! Opa!

Saturday - 70 mile ride

This was a great ride for many reasons!

1. My bike didn't fall apart. I was scared of this; after learning that I had rusted every component with 3 years of salty sweat.

2. Nutrition was flawless. Mmmmm, cream of chicken maltodextrin. I'll probably swap it out for a cream of vegetable malto. I'm fearful of drinking an animal based mixture after exposed to the heat.

3. I increased avg watts per hour by hour, finishing strong.

4. I had great company and favorable weather!

5. My bike fit was very favorable. I was able to man-handle my baby girl

Ms. Hello Kitty and I recovered with a badass burger and cajun tots. 

I spent the evening with some lovely girlfriends at the Summer of Wishes – a benefit for Make a Wish Foundation.

I love this photo - tall, Taller and TALLER

We took off in the photo booth for some serious, silly fun!

Who knew Ms. Hello Kitty was really a viking! I can't explain transforming into Batman with fish lips. My room mate Jessy is always cheesy. 

I think we maybe trying to look glamourous here. Funny attempt if you ask me!

Ms. Hello Kitty and I decided to break it down on the dance floor, as if the ride didn't beat our legs up enough! Dancing in four inch heels is a painful good time. 

Sunday AM Run – 40 mins

After 3 glass of wine and one sugar free Vodka Red Bull (disclosure: anytime I switch to this drink I've already drank too much and now have poor judgement) I woke up a tad bit hung-over. Eh.....I was not especially looking forward to my run. 

But surprise, surprise! I had the best run I've had in well over a year. 40 mins easy, pace was full over a minute per mile faster then norm and my hr was 10-12bpm lower then usual at that pace. WTF?!  But on the real yo, I am NOT complaining. I grew wings and flew.

PM Swim - 3200yds

w/u - 8 x 75 (20r) - 50 drill, 25f

(rotate: fdrag, cu, fist, cu/fist)

400 pull - z2

200 kick

1 x 400 (20r) z2

1 x 300 (20r) z2

1 x 200 (20r) z2

1 x 100 (20r) z2

2 x 300 (30r) neg split

c/d - 150 choice, 300p

Um ok, this workout did not um.....work out as well as my run. I went from 10k weeks down to 7k and then 5k this week. My performance showed the lacking volume. It's time to grow some gills and spend more time in the water. On the positive, my slow, VERY easy pace is now what my comfortable used to be. So, you know what? Toot! Toot!

Later that night my momma introduced me to Ouzo

I have to say - I'm not typically a fan of black licorice, but I am a fan of Ouzo. Opa! I'm going to be the best, drunk triathlete out there! Life is too short to take seriously. 

Monday AM 

45 min spin - easy with a few pick ups

30 mins @ Z2

5 x ;30 Z4/Z5 @ 100-110 rpm; ;60 easy between

Monday PM

25 min easy run

AGAIN! Another kick ass run. Holy Moly. I feel like I'm running down a dream. The pieces to the puzzle are finally fitting together!