Tri Tia

2010-05-18T23:59:00.000-05:00

Girding my loins

2010-05-11T12:37:00.003-05:00

Preparing for battle. Putting my game face on. Settling in for the seige.

I have printed out the IMAZ 2010 periodization schedule and official training starts May 24. I had a little heart attack when I read the first date listed was April 26, but they have 4 weeks of "Pre endurance training" as optional. That's more for people starting from scratch. My original plan from Coach Chrissie back in December called for a month off serious training in May after the Galveston half, but I'm finding that difficult. And already I'm negotiating with myself. "I am taking off 2 weeks for the Tasmania trip in June, so I should go ahead and start training" vs "I don't want to burn out" vs "there are still a bunch of things on my to-do list for May I haven't done" vs "my mental health needs more exercise!"

I did read fellow T3er Jane's blog post about preparing- it's actually a facebook post and not on her blog, but I've cut and pasted it below. So I've got a lot of stuff already up and running: Diet Gourmet meals delivered, bills on auto pay. I did go to Sam's and stocked up on toilet paper, granola bars, fruit cups, soap, and tampons. I've done all the gardening I'm going to do aside from mowing. I've done all the home improvements I'm going to do for now. I've visited the family and warned everyone I'm not going to be available like I have been on weekends. All that's left to do is actually start training!

From Jane:
This isn't about training; it's about how to prepare to organize your life to accomodate Ironman training. Having done 2 Ironmans, and having my life become total chaos (I've had my electricity turned off, didn't mop my floor for 6 months, etc), I've learned some things!

1. Put everything on automatic bill pay. Most people already have this, but I didn't so...yeah - thus why my electricity was cut off (also, I'm kinda disorganized about bills anyway, sigh)

2. Get all your routine appointments out of the way: annual medical appointments, dentist, take your dog to see the vet, car inspected. It's going to be hard to find time during training.

3. If you take prescription medications, ask your doctor for a 90 day supply. Saves on pharmacy trips.

4. Get a maid. Or have a nice roommate/spouse to clean for you. Or accept a messy house. Seriously, after a 100 mile bike ride on Saturday and 18 mile run on Sunday, you are not going to want to vacuum.

5. Get 2 or 3 of everything and put extra stuff in your car and at work: gatorade, gus, helmet, sunscreen, tubes, bike shoes, towels, running shoes, chamois butter, etc. Nothing is worse than driving out to a ride and realizing you don't have bike shoes. For work, it's nice to have extra clothes, makeup in your office, especially if you shower there or at the pool. I have a hair dryer and extra set of makeup in my office.

6. Go to Sam's, Walmart, Costco, whatever and buy all nonperishables in huge amounts: toilet paper, laundry detergent, household items, etc.

7. Food - this is a tricky one. You are going to eat a lot. You will always be hungry. But you want to eat fairly healthy. Ideally you can cook yourself, but that takes time (not really the cooking, but shopping and cleanup.) You can eat at Wholefoods all the time (I did this the first year), but it gets kinda expensive. Decide how you are going to eat the next 6 months. If all else fails, you can always have PB&J for dinner.

8. Social life - uh, not sure what the best advice for this, since I have no kids, no husband and a low maintenance dog. And most of my friends are triathletes and "get it." Hmmm, I know Shawnda made it a specific effort to always spend time with her husband while she was training. Ask the married folks on this one. Personally, I found dating near impossible, especially a new person, unless they are training as well. But then again, is 16 mile training run really a "date"?

Okay, hope this helps. Let's see if I can keep my electricity on this season.

Slaughter Creek Trail

2010-05-10T12:52:00.000-05:00

On my list of things to do in May was go hiking. The Slaughter Creek Trail is not far from my house and has been on my radar for a couple of months now. So I finally got out there and it's great.

I think the most interesting thing is the attitude change here. At most older parks, it's a "welcome to your park" feeling. Here it is more "watch yourself, this is our park, don't fuck it up!" There are tons of signs about rules, where not to park (though no signs saying park here, which I found confusing), if there is not parking available, please leave and come back later as the park is at capacity. No dogs. No water available. Don't let the gate lock you in as it's on an automatic timer. Trail is closed when wet. Don't leave the trail. And all the rest about leave no trace.

There is only one big loop of a trail and it's about 5 miles. It is really well maintained, well marked, and there are 10+ markers with little snippets of information. Most of them are about how the land was ill used previously- the ranchers' dump, damage to the soil, water use, natural gas pipelines. There were only 2 with references to actual animals or plants, which is what I would have liked to have seen more of. There was a time when I was working at the YO that I knew the names and habits of a lot of plants, animals, and birds. A lot of that information has leaked out of my brain, but I still enjoy learning new things about nature and our environment.

The trail, again, was great. It was a good morning for a walk, and only 2 other people out on the trail the whole time I was there. Lots of wildflowers, birds chirping, and good time to enjoy being outside before the summer hits. It did back up to some subdivisions of Circle C and you could hear the road, construction noises, and some kids yelling. There was one section that was bypassed, so I didn't do the entire 5 miles, but it was a nice 1.5 hour walk. I do really enjoy hiking. And checking this trail off the list makes me want to go to the Greenbelt- all 12 or so miles of it. Of course, the Greenbelt seems like a crowded mall compared to this trail! But it is really nice to have nature so close to urban areas, and people who live in Austin often move here just for parks like this, so it isn't any wonder that they're crowded. I guess I just need to try to go on weekdays and the less popular trail heads to avoid the majority of the crowd. So when can I get in a full day hike in the next two weeks?

Longest ride of May 2008 is recovery ride for May 2010

2010-05-02T08:52:00.005-05:00

In preparation for CapTex 2008 with Team in Training, I rode the Old San Antonio road route out to the Valero in Kyle. It took me about 3 hours total, and I was spent, having to nap to recover afterwards. It felt really hard and was a huge accomplishment.

Saturday, trying out the new bike (more to come on that) rode the same route, able to keep up with other T3ers, in about 2 hours, averaging 14.7 mph, even with a strong head wind on the way back. A recovery ride. And it felt good. Not easy, but comfortable. What a difference!

A PR in Galveston, but that was brutal

2010-04-30T10:35:00.000-05:00

It has taken me almost a week to write this race report because my feelings about it have changed as time has passed. During and right after the race, I was very negative about the whole thing, questioning why do I put myself through this. And after processing, thinking, and talking with other racers, I've put it in a little more perspective. But that's getting ahead of myself.

I drove in Saturday morning to see C race the Olympic. Turns out, the bad weather came through Friday night, and there were still high winds that apparently turned over and sank a police boat! So the swim was cancelled and they did a bike/ run race with a time trial start. C did great. And the winds died down as the day went on. It was a little tough because she was done and celebrating, and I was preparing. And I did not take the day before preparation seriously enough. I didn't manage my food intake and wound up eating some heavier things that did not settle well. And I was starting to get nervous. For Longhorn, I did all my worrying before, and was calm before. This time, I've been much more relaxed, and then started panicking a little.

Sunday morning, did my regular preparations, missed the group picture, but found the other 35-59 T3ers lounging in the beach chairs for the hour before our start. And then we were swimming. Very choppy- the wind had picked up as the morning progressed. I am a pretty calm swimmer, and this was the worst I've ever been in, drinking a lot of salt water and air as the waves slapped my face. Many swimmers were being rescued by the lifeguards on waverunners. And the salt water took off my body glide and I was getting pretty chafed on my arms. And it seemed really long.

But finally done, up the ramp and on to the bike. After some strong rides in training, I was feeling good. There was a cross/ head wind on the way out, so I talked to myself about being steady out, pushing on the way back, aiming for 2 hours out, 1.5 hours back. And it seemed to be passing quickly. My stomach did not settle as it normally does, and seemed bloated. I waited but then had to start my nutrition. Finally get to the turnaround, and there's a cross/ head wind. No tailwind at all! What a let down. But I was still maintaining 16 mph, so at least it was flat. I did have to take a bathroom break at mile 45, where Sparkle passed me- which is amazing that it took her so long! And then into the real head wind back to transition.

My stomach was still unhappy, but at least better to be upright. Shuffled the first lap, and then started feeling pretty good. I was making 14:30s and moving right along. Water and gatorade and ice at every station. But it was hot, and windy, and no shade. But I was getting close and I was on track to break 8 hours total, if I could just keep doing what I was doing.

And almost immediately after thinking I could actually break 8 hours, at about mile 9- I hit the wall. All of a sudden, I was light headed, and nauseous. I started walking and felt even worse. The next aid station I tried to take in even more liquid, but that did not go well. I never puked, but I dry heaved a little. I cried passing the T3 tent- I just wanted to quit and go lie down in the shade. K joined me for the last lap and that made me sad as well. I was on track, I was about to break through, I had done the training, I had lost weight, and yet the outcome was the same- the last T3er having to be helped in to the finish. And I was in a dark place- thinking this is masochism- we are hurting ourselves doing these long distances. This is not fun. I might as well go sit in a bathroom and cut myself- that's the equivalent to this punishment.

But I did keep going at a shuffle, K tried to talk me through it, and I tried the coke at the last aid station. The caffeine and the bubbles settled my stomach a little. And also knowing the finish was so close, I picked it up. I had a great finish- a bunch of T3ers and the last of the spectators were lining the finish chute and I was slapping hands and moving quickly, Logan announcing. And I did have a 15 minute PR from Longhorn! And immediately after finishing, directly to the medical tent. IV fluids, Zofran injection for nausea, and lying down in the shade. I felt immensely better. A number of T3ers came by to check on me, then saw C off before going to CK's hotel room to borrow her shower. Then driving back. The drive back was actually very pleasant- drinking coke, and talking on the phone the whole way back, and sitting. It was great!

So after talking to a number of teammates, pretty much everybody had a rough race. The heat and wind affected everyone. That is really reassuring, that it isn't just me. And lots of people had problems with the swim, with the crosswinds on the bike, and with the heat on the run.

And the bonk- I've never hit that before, and the stomach problems were leading directly to it. It was a scary place. And physical, systemic discomfort. I do not want to go there again. But at the same time, I've been through it now, so I can handle it if/ when it comes again. My legs actually felt good throughout. And I wasn't really any more sore afterwards than any of the training weekends.

So, lessons learned in Galveston:
1. T3 is great! Teammates are there for you even when you think you don't want them to be.
2. Salt water and waves = nausea.
3. Cross wind means you're fighting the wind the entire way.
4. Manage nutrition very strictly the day before the race.
5. Have back up nutrition to try different things if your primary is not working.
6. Pepto.
7. More sunscreen!
8. Salt supplement? More research needed.
9. Adjust goals to the conditions.
10. Ups and downs happen, just ride them along.

Last chance workout

2010-04-20T21:02:00.002-05:00

I had my last big workout before Lonestar and it felt good. Core and then spin, both a little shorter and less intense than usual. And I am feeling pretty good. This round of training for the half iron has been much calmer and I've had less anxiety. I have done the training, been consistent, and have built on the foundation from Longhorn. I am hoping for good things in Galveston!

Swimming with Brendan Hansen, for real this time

2010-04-18T19:21:00.002-05:00

The second edition of the T3 Open Water Swim Clinic actually went off today, luckily the rain held off. C came up from San Antonio again, and we did a loop of the bike of Practiceman, but skipped the rest. Then we actually got in the water and went swimming. And Brendan Hansen is disgustingly fast. He creates a wake when he swims. Really, the water essentially moves around him and bends to his will. I tried to duplicate it, and no luck.

Good practice and good tips, but swimming is my least weak sport of triathlon. I'm steady and relaxed, just not very fast. But I did get some ideas to work on in the future: make the second half of the pull faster and extending more in the reach.

And so far, still moving right along for Lonestar. Tapering pretty well, only getting the crazies a little bit. It's funny that it feels weird not to work out now. But I am looking forward to the month off in May. Though what I'm looking forward to is kayaking, and camping, and gym classes, and dance lessons, and ...

T3 camping trip

2010-04-13T19:00:00.000-05:00

Last year I missed the T3 camping trip to Bastrop due to work, so I was determined to go this year. I reserved a campsite as soon as the date was announced and cancelled any race plans. It turns out, I reserved in the wrong area. It is always funny and sad to me that no matter what group of people, there are cliques.

But anyway, I drove up Saturday morning and we did the same route as Pedal through the Pines that I did a month ago. If you remember, I had to walk my bike up the 7-8 big hills and it totally kicked my ass. Well, this time around, I rode together with J and that worked out nicely. She dropped me on the hills, but I passed her on downhills, and on the flats, she drafted off me because she was on a road bike. I still have not quite figured out how to draft without feeling anxious about being so close.

When we hit the first big hill, I joked "should I try it or just get off and walk now" and she said, "just try it." So as a challenge, I did. And I got up! In the lowest gear and standing, and panting, but I got up. And the next one too. And then the next. And by that time, I was so stoked that I had gotten up the first ones, I decided I would have to climb the rest too. And so then it was a challenge to finish the ride without having to walk any of the hills. And once out of the park, it was back to reasonably flat. And wanting to stay with J, I was pushing a lot harder than I would have on my own. But it was okay. We finished the 60 miles, with 2 pit stops, and then on to the campsite for an ice bath in the kiddie pool. And good timing, because about 15 minutes after I got out of the ice bath, the park ranger came by to enforce the rules: no beer outside of your tent (really, that seems ridiculous), no parking on the grass, and no kiddie pools.

After a nap, and dinner at the Roadhouse- okay, not great food. Then smores around the campfire before crashing in the tent. Sunday morning, I was worried my legs wouldn't hold up for the run, but they were pretty good. One 4 mile loop on the road, then off on to the trails- very nice, wide, pine needle covered trails. So 2 hours total, but probably not quite 8 miles. Then back home for a shower and 3 hour nap. A good weekend, and it makes me excited to go camping again soon, especially because my month off of training in May is coming up!

400s on the track

2010-04-11T20:14:00.001-05:00

After months of asking for morning run workouts, T3 has finally done it. They have a new coach Lesley, that is doing Tuesdays at the trail and Thursdays on the track. So far it's been 4-10 people only, but it's only been a week. So I was surprised on Thursday: I had a personal coach for track practice- everyone else slept in! Coach Charles was subbing for Lesley and he had a lot of good suggestions for me, and it was a really good to get feedback since I haven't done much speedwork.

And it turns out I can run faster than I think I can! Based on my mile times, I was supposed to do 3:30 per 400, and my first one I did 2:30. And after working on breathing steadily, being even throughout the lap, and pacing, I was consistently going 2:45. I did 7 of them with resting 2 minutes between, and it was great.

Of course, my legs were trashed for the next 2 days, but it was worth it!

First training injury

2010-04-06T15:21:00.000-05:00

So I've been dealing with my first real injury from training, and it's my wrist. Of all the body parts stressed with triathlon training, you'd think my legs or back would be most vulnerable. Of course, that may be part of it- I expect that and baby my legs and back.

I have been getting stronger with all the core training, and have been able to do more of the exercises including pushups, pike ups on the ball, mountain climbers, etc. And all of those include supporting my body weight on my hands. So I would feel some tenderness after a core class, but no big deal, just rest it right? Well, after a week of that, it was more painful, so I went to Performance Wellness and got adjusted and treatment for it. And 3 weeks later, still painful, so I went to my physician and got a steroid injection. De Quervain's Tenosynovitis is the final diagnosis- where the thumb tendons run across the inside of the wrist inside a tendon sheath get inflamed.

So now I'm a week out from the injection and brace, and it feels great. I will slowly incorporate biking outdoors and swimming back into the schedule, but no pushups! I'm also going to change my aerobars to be a more neutral position.

The injury has affected my training a little, but also going out of town for Easter. I think I'm in a pretty good place for Lonestar, but still could use a couple more long rides and outdoor swims. I have been able to keep up with the long runs for the most part, so that's good. And overall, there is less stress about the race, and I think it's because I've already done it once. The confidence from finishing Longhorn is a big part, plus knowing the Lonestar course is flatter and easier, and the time limit is longer. I think it's going to be a good time in Galveston!

Swimming in the rain > sitting in traffic

2010-03-24T21:05:00.002-05:00

I joined Pure Austin so I could swim at the Quarry and use their treadmills. I've found it useful for other purposes too, but I think the most useful is to have an option besides sitting in traffic. The north gym location is only about 5 miles from my work, and as I was leaving, I heard the traffic report where the speeds going south were less than 15 miles an hour. So, even though I was tired and not particularly motivated for a workout, I went to swim.

And it turned out to be a pretty good swim. It was drizzling and overcast, and the pool is partially covered and heated, so I was plenty warm, but I could feel the difference when I was out from under the roof. I practiced the alligator sighting technique, and had a pretty good time, even though I know I don't swim as hard on my own as I do at the coached swim practices. And after that I had some dinner at Boston Market, which was pretty tasty. And finally, I drove home and there was zero traffic. Fantastic!

Swimming with Brendan Hansen

2010-03-22T21:14:00.000-05:00

Well, technically, he was swimming and I was watching. Sunday, T3 had planned their Practiceman- a mini triathlon to work on transitions and fine tuning to warm up for the triathlon season. The only problem was the cold front that blew in Saturday morning, causing the cancellation of the Spokes and Spurs charity ride. So it was about 40 degrees, with winds 20-30 mph. That is just no good for triathlon.

Ceci, who had driven up from San Antonio for the weekend of training was determined to get something in, and I was game, so we drove up to Pflugerville for the Practiceman, already thinking about how we would not do the whole thing. There were more people there than we had originally expected, with a total of about 25 triathletes. After the bikes were blown over on the practice racks, we put those away and went to Starbucks to kill some time before Brendan Hansen showed up for the Open Water Swim Clinic at 10 am.

So back at Lake Pflugerville at 10, the Zoot wetsuit guy was out there to allow people to try out wetsuits. Brendan talked about techniques in the windblock of the bathrooms, though his advice was more suited for really fast people like himself, not the average T3er. Like start in the front, sprint at the start to shake people who want to draft off you (which should be done at the hip of the front swimmer, not behind), and finally sight separately from breathing, like an alligator. That last one might be more helpful to me, and I'm looking forward to trying them out.

And then 4 triathletes and Brendan got in the water for a total of about 4 minutes. It was that cold, even in wetsuits! And then they all got out and we all left. I was just fine not swimming with Brendan Hansen this time. He's going to be putting on another clinic in a couple of weeks, and I'll swim with him then!

Good run before the rains

2010-03-07T15:24:00.002-06:00

After going to bed at 7 pm last night, I was up at 5 am. That was about 9 hours of real sleep, if you consider reading before I actually went to sleep, and then lazing about before actually getting up. Fantastic!

Not particularly sore, just more overall tired. I waited for daylight before going out for a long run. I had wanted 10, but wound up with 9 before it started raining and decided that was good enough. I have a new route that goes out to Westgate, but I haven't figured out the connections over to Stassney- most of the neighborhoods are all just big interconnected cul de sacs. But it's nice to explore new areas, and there are good rest stops- Starbucks, Newflower, and gas stations every 2-3 miles at least.

So a big training weekend, and I feel good. I think that might be part of the improvement as well. I can do the big stuff and it doesn't kill me like it used to. Now I don't think I'll be doing my long runs before work any time soon (like fellow T3er Sparkle) but I can do them in the morning and still have time to run errands and do stuff around the house.

Pedal through the Pines

2010-03-06T17:28:00.003-06:00

I did the charity ride, Pedal through the Pines, this morning and it was great. It was in Bastrop, going from the high school, through Bastrop and Buescher state parks, then out to Serbin, then back to Bastrop. It was A LOT hillier than I expected. I mean, west of Austin is hilly, east of Austin should be flat, right. Not quite. There were about 7 steep grades I had to get off and walk, along with 75% of the cyclists out there. They were steep! Plus a lot of rollers.

The rest stops were well stocked, and the weather was good- about 65 degrees and overcast, but it was a little windy. Luckily it was a headwind out, so it was nice to fly on the way back. Though I did have an annoying situation- a woman was going slower than me, so I passed her. She immediately passes me back and then slows down. Instead of leapfrogging again, I just sat on her wheel and tried to draft, and it worked. I could feel it was easier with her blocking the wind for me. I think I pissed her off, but she couldn't (or wouldn't) go faster. And she had a little helmet mirror, so she could see where I was. And I wasn't going to pass her again until I knew I could stay ahead, which didn't come for another 10 miles on a long downhill where I could get into aero. Good practice drafting for me. The few times people have tried to draft off me, I will slow down and make them pass. But sometimes overly competitive people can be so silly, causing themselves more trouble.

I wound up with a total of 63, so I can check off the metric century off my list. I felt really good at the end too, though I didn't have my running shoes to do a brick like a couple of the other T3ers out there. A 10 mile run planned for tomorrow, depending on the weather. I guess I could do it inside at the gym (ugh!) Hopefully it will be clear!

Rest is a wonderful thing

2010-03-04T08:23:00.002-06:00

I've been back on track with my workouts this week, and am trying to get double workouts at least 3 days a week. And since I've joined Pure Austin and can get a run or swim in the evenings after work (and miss traffic- yay!) it's been really good. Another benefit of doubling up some days, is I can sleep in on Thursday mornings. That extra 1.5-2 hours of sleep is FANTASTIC! And while I can justify the need for allowing my muscles to recover and therefore perform better at another workout later, it just feels really good to sleep in.

1:58/ 100 swim!

2010-03-01T19:46:00.002-06:00

I broke 2 minutes for a 100 m swim! I'm hoping the Pure Austin pool isn't short, because it felt pretty good! I had been getting closer in practice, but on my own, I could go all out, and then quit. A good time!

Missing out

2010-02-28T20:40:00.002-06:00

It has been really easy for me to get into a negative frame of mind recently. And it's been easy to add up events and turn them into patterns. And it has been hard to try to tease out the difference between real problems and invented problems, and how to respond in an appropriate manner. This has been true across different areas in my life.

In particular in the area of triathlon training, I feel like I miss out on the longest rides. I felt like this when training for Longhorn. There were three 55+ mile rides in the training, and I missed them all. Missed one for work I couldn't get out of, and the other two were rained out. I survived Longhorn, but I bet those long rides would have been helpful. And it's just not the same on a trainer. Even three hour trainer rides don't push you like riding outside.

So far this year in training for Lonestar, we've been rained out, frozen out, and the one weekend I was out of town on a long ride weekend, perfect weather for a 70 mile ride and everyone is gushing how great it was. So is it appropriate to feel like there's some force that doesn't want me to ride long? That there's something wrong here? Or am I just being a whiner? One T3er told me she did 112 miles on the South Mopac loop. That would be 14 laps, 8 miles each. Which sounds a little excruciating, but it got the job done. And that road is safe pretty much all day, except for the worst of rush hour traffic. So really, I could do that, except I already have a 1pm appointment on Tuesday I can't miss. So I will have to ride in rush hour if to get a 5 hour ride in. Maybe two shorter rides on Tuesday?

So then I just say, fine, there's no sense in forcing it, just ride long this coming Saturday. No problem. Except they're already predicting a big rainy front coming in for the weekend. Really.

Olympic Fever

2010-02-15T20:26:00.000-06:00

I love the Olympics. I love all sorts of random sports, and the Olympics, both winter and summer, are full of random sports. And having been skiing just a couple of weeks ago, I feel an even closer bond to the skiiers. Of course, I can barely ski, compared to what they are doing.

And add to the that all the exotic names:
Armin Zoggeler
Jason Lamy Chappuis
Felix Loch
Ole Einar Bjoerndalen
Magdalena Neuner

And I have been helping name some of the new intakes at the shelter recently, so I foresee a slew of Olympic inspired names coming up. If you're interested, take a look at our new website: http://www.austinhumanesociety.org and keep an eye out for new Olympic animals up for adoption in the future.

And one other thing, if you believe FAQs should not include an apostrophe, contact them! They seem to think it should, and I disagree!

37 degrees and fog

2010-02-14T07:42:00.000-06:00

The route for the ride this morning was from Lost Creek, up 360 to Jollyville to Duvall to Parmer. I had done sections of the route previously, but not the whole part. 360 is really hilly, and in talking with other members of Team Turtle, apparently it induces quite a bit of crying. Great, the longest ride of 2010, plus the hilliest. And then add in cold weather- 37 degrees and foggy, though the forecast was for the fog to clear off and sun to come out and warm up into the 50s. But fog and cycling is not a good combination and I was concerned no one would show up.

I was wrong. 40+ T3ers showed up, plus some Olympic team members- never did figure out who they were. JK wasn't training for anything yet, and said she would ride with me, and without K to organize, the other members of Team Turtle took off and we never saw them again the rest of the day. But JK was great to ride with, and due to the cold weather, and concerns about the hills coming back on 360, we decided to turn around for the 40 mile route, and that was a smart decision. So we stopped for a bathroom break and some hot chocolate to warm up.

And then, the honk. I'll set the scene. There was a 25 yard section from the driveway of the 7-11 up to the light. The right hand lane was a right turn only lane, and there were two other lanes going straight. There was a marked off island at the light. So I wait in the driveway for a clear lane, and when there is no one in sight in the right hand turn lane, then go the 25 yards to the island, thinking JK is right behind me, turns out she's fixing something on her bike. That's when a gray Audi sedan honks repeatedly and guns up to the right turn, and a middle aged brown haired woman has rolled down her window and she shouts: "Hey fat ass, get out of the road!" There is another woman in the passenger seat. And then they speed away. After a second to comprehend what happened, I waved at them. I've learned that giving drivers the finger when I'm on my bike is not a good idea. I think she must have come out of the Sonic next to the 7-11.

So what did I learn from this experience? I was totally not at fault here. There are angry people everywhere and they are going to be angry no matter what you do. And it's not my fault that this woman lives such a miserable, worthless life she feels the need to take the time and energy to yell at cyclists. Really, she is pitiful.

Then the rest of the ride was good. The sun finally came out, and there were a lot of cyclists out on the roads, which is always good to see. JK got a flat, but she changed it quickly and easily. And then the 360 hills going southbound- they are as difficult as they said, but no tears. Just a pain in the ass, literally. It's tiring to sit and grind the small gears for so long. And add the squeaky creaky seat post, just irritating. But luckily no return of the saddle sore from last week. And then finally, we're done. We finish at the same time as some of the longer distance T3ers so I get a chance to chat and stretch. Then home for shower, sandwich, and a nap. And the Olympics are on! But another post on that...

Bee Caves Loop- Great Ride!

2010-02-06T19:10:00.002-06:00

A good ride this morning! Team Turtle was out in force, with C as the ride leader and enforcer of the No Drop Rule. Yes, really. A T3 ride that was No Drop. I must say, most of the time I am dropped within the first mile, so a ride where I wouldn't be out on the road on my own! Fantastic!

And it was a beautiful day- the sun was out, and it warmed up to about 50 by noon. There were a ton of cyclists out enjoying the day too, so that was pretty cool. There was a group of five of us that stuck together, and even though I still was the caboose, they would stop at regular intervals to regroup. So that was nice, but it did add a lot more time. It was 32 miles in about 3.5 hours. So that sounds really slow, but I felt really strong. The hills were a little tough, William Cannon, 71, and Southwest Parkway all have long hills. And really, it's the long, gradual hill that kills me. Short hills are usually part of rollers, and the downhill can really help me get up the uphill. But false flats, which are just really really gradual hills, are awful. You think you should be able to make some progress, but you can't.

All in all, a beautiful day for a bike ride!

Please excuse the puddle of drool under my bike

2010-02-02T20:17:00.004-06:00

Tonight's spin class was the biggest one I've ever seen- I counted 40 people! Normally, morning spins are 5-10 people, and 20-25 on Tuesday evenings. The spring training season has really started! Though of all the 40 people, I got lucky and set up my bike behind a really hot guy, none other than Brendan Hansen! I've heard he's doing more training with T3, creating wakes in the pool, and generally looking like the former Olympian he is. I'm just amazed I didn't fall off my bike!

And getting the opportunity to examine such a fine specimen up close and unobserved was fantastic. First off, he looks like a scruffy laid back guy, which is exactly my type! But a really fit one, with super broad shoulders, really wide lats, tapering to a small waist and narrow hips, though slightly abnormally long arms. And then his legs! If you took a cross section of a regular person's thigh, it would be round. His are trapezoidal, with the quads extending laterally and the hamstrings more medial. I mean, that's just extraordinary, and I really had to resist the urge to go touch them! I didn't get the nerve to talk to him, because it would have been a stuttering mess of a conversation. But looking at him was much better than focusing on the "dew" forming on the floor from the 40 people sweating inside a warehouse, though that, of course, includes my drool.

Happy Birthday Dad!

2010-02-01T22:25:00.000-06:00

Today is my Dad's birthday! I hope you have a great day Dad!

I am alive. It's been a while since I've posted, and I took some time off for the new year. Then a week being sick. And last week was a great time skiing in Jackson Hole. I'm hoping to get the pictures posted soon.

So back on the training schedule and I'm figuring out the new schedule due to some changes, but I think it will be a good change. And I'm looking forward to having some good weeks!

The Plan for 2010

2009-12-18T19:23:00.000-06:00

I met with Coach Pain last week to discuss the plans for 2010. She spent an hour with me, talking about goals, and not laughing out loud when I told her I'd signed up for Arizona. That in itself is amazing, because I can't always stop myself from laughing. It's one thing when you have a goal, it's another thing when you can actually verbalize to a coach and they say, yes, we can help you reach your goal. Wow.

So, she looked at my race times from this year, which were surprisingly the same, regardless of the distance. Of course, mostly sprints at the beginning of the summer, and with training, able to keep the speed as the distances increased. And she said that my swim times were good, and so were my run times- if I can keep those paces during the Ironman, I'll be in good shape to finish on time. The problem is the bike. So to improve my cycling, she listed a number of things- two indoor spins and one long bike per week. During the spins, focus on pushing a higher heartrate- wear the HRM! During hill portions of spins, focus on hitting the right cadence in the big ring as this will be more like a strength workout. And when there are intervals, take as short a break as you need to catch your breath and get a drink, and then get back into aero. The quicker you can recover, the better, and this will help improve your form outdoors. And when you are outdoors on the long rides, especially during the winter and spring when the distances are shorter, push harder for 50% of the ride. During the winter and spring, the focus will be on increasing speed and strength, so that come June, I will have that fast base, and can focus on endurance and distance for IM training.

Of course, I bitched a little about spin, how I have a hard time maintaining focus and not getting bored and I asked if I could ride outside inside. Surprisingly she said no, practice mental focus is a skill, and you can go harder inside because you don't have to worry about pushing it, bonking, and getting stuck miles from home. Good point.

For the running part, twice during the week and one long run on the weekend. And here she said another surprising thing. I'd always heard that a 5:1 or 8:2 interval run/walk is good. To walk early and often. She said that if you walk 1 minute for every mile, that 26 minutes of walking in the marathon and that may be close to the cutoff for me. Now, walking is okay when you need to do it, but if you don't need to, then don't. And a shuffle will always be faster than a walk in the marathon of an IM. Which is perfect, because I don't know how to run that isn't a shuffle! I will still plan to walk the water stops, just because it's silly to spill drinks on myself when I don't have to.

Swimming, twice weekly, one pool, one open water swim (OWS), starting now. The pool should be for speed, the OWS should be 1600-3000m, and that the workout progression will be posted on the website to follow.

Core, continue 3 times weekly, add in a yoga if you can.

So, she started putting a weekly calendar together for me and ran into the same problems I had, with having mornings, Tuesdays, Fridays, and weekends available. So she made up a two week rotation, how smart is that! It will bump up my weekly hours from 8 to 10-12, depending on how long the weekend stuff goes. And to pencil it all in, and track what gets missed, and make adjustments from there. Because that's another thing to get set now so you don't have to fiddle with it come June.

And speaking of June, the race calendar will be
Now- January- practice the schedule, winter training

Jan- Half training starts

April- Lonestar Half

May- OFF

June- IM training starts

July, Aug, Sept- maybe a sprint, Austin Tri for sure because it's on a Monday and doesn't conflict with weekend training

Oct- Redman Half as a tune up, or Longhorn Aquabike

Nov- IMAZ!

So that's the plan. It seems so easy on paper, now it's just a matter of putting it into practice. I've already had some trouble with the new schedule, mainly due to the fact that it's December and there are all sorts of Christmas parties and obligations. And then I got sick. But hopefully, I will back to full strength next week, just in time to take off for Christmas. I am planning to get a couple of workouts in over the break, hopefully limit the damage all the goodies are doing!

Sick

2009-12-14T12:00:00.000-06:00

It's been over a year since I've been sick with a cold or the flu and I've attributed it to living well- regular training, followed by regular recovery, good nutrition, etc. It couldn't last forever though and now I'm down with a bad cold. But much much better than when I was smoking and would get a cold that turned into bronchitis every quarter. Yet another reason triathlon has improved my life! Back with more once I get better.

IMAZ Spectator Report, part 10

2009-12-08T07:40:00.000-06:00

Things to learn and remember:

1. The finish line in the dark is burned into my brain. I can elicit the goosebumps and watery eyes just picturing it. I want to get there.

2. When I get there, I want to savor it. Slap the hands of the spectators, raise my arms and wave, and smile and cry at the same time! There is no need to sprint it in, unless of course, it is 16:59!

3. Swim: long sleeve wet suit, neoprene cap, and ear plugs. It's fucking cold! And wait as long as possible to get in- stay on the edge of the concrete until you have to actually swim.

4. Use the volunteers- let them help you up the stairs, wet suit stripping, in the change tents.

5. Disposable sock arm warmers and/or jacket. It's really cold coming out of the water, but it will get hot as soon as the sun comes up. And change completely out of anything wet.

6. Practice 3 loops on the bike and run. Lap 1- yay, I'm done with the swim and on the bike, lap 2- yay I'm almost half way done and I know the course now, lap 3- yay, I'm almost done with the bike and I'll be glad to start running!

7. Change completely again. Use spray sunscreen- their lotion doesn't get rubbed in all the way and looks really thick and gross.

8. Run- practice longer walk breaks. Practice running in the dark. Head lamp and long sleeve in special needs bag. Reflective stickers on shirt.

9. Have sherpa pick up your bike- they have a release paper they can sign. Have sherpa bring you a fleece jacket for immediately after- it gets cold once you stop moving. And keep moving. Stop and you fall down.

10. Hug everyone in sight, Mike Reilly if you can. Otherwise, the finish line volunteers, friends, family, photographers, sherpas. Cry and blubber if you need to. Get the finish line stuff and hand off immediately to sherpa.

11. There are cabs 50 ft from the finish line. And the athlete food tent shuts down before midnight- have sherpa bring hot food to you at the finish.

12. Find someone willing to be sherpa.

13. Thank all the volunteers you see- they may be future Ironman triathletes and are so stoked talking to the athletes actually out there right now. Thank your family and friends for supporting you. Hug everyone and tell them you love them.

14. 11/21/10, 11:30 pm...

IMAZ Spectator Report, part 9

2009-12-07T19:39:00.000-06:00

Onsite sign up for IMAZ 2010 was scheduled for 7-9am. I arrived at 6:30 am, and the line was at least 100 people long. The most interesting thing was there were separate lines for volunteers and non volunteers, and all the volunteers were signed up first. So even though there were 100 people or so in line in front of me, it was moving quickly and I was able to sign up at about 7:30. When I left, the non volunteers that had lined up first, maybe an hour before I got there, still hadn't been allowed in, and the volunteer line had filled up with probably another 200 people.

And really, there are so many easy volunteer jobs, there is no reason not to do it. They were checking for wrist bands and T shirts, so you couldn't just say you had volunteered. And volunteering was a really fun thing.

The actual registration process was easy. They typed in your name off your driver's license and swiped your credit card for $577.50. And gave you a confirmation code to use to finish the registration online about two weeks later, which I've already done now. After all the on site registrations, they opened the online registration though active.com, and it sold out in 25 minutes. So from 7 am to about 11:25 am, the event producers made about $1.2 million dollars. Wow. And the race isn't for another 12 months. And that's not counting all the sponsorships- Ford, Avia, Tmobile, Gatorade, etc. And the merchandise. They had Ironman branded dog biscuits, and mouse pads, and cooking aprons. Really. So it is a big business, and apparently not affected by the recession at all.

So, the purpose of the weekend was done. It is official. I'm in for IMAZ 2010! Let the training begin, because I have a lot of work to do!

And the last section, things to learn and remember...

IMAZ Spectator Report, part 8

2009-12-06T07:38:00.003-06:00

I felt much better after my three hour nap. I did worry that next year I won't get that luxury, but I appreciated it this year. I drove down to the site, and was able to park in the nice Airline parking lot right behind the finish line. I met up with T3ers and we watched the last of our people finishing. They had staked out a good spot in the finish chute, and it was cool to watch. Athletes came across the line as Mike Reilly said "So and so, you are an Ironman" and then a catcher volunteer picked them up and escorted them down the line to pick up their medal, finisher T shirt and hat, wrap them in a foil blanket, and then hand them off to their family or friends. It was a really good setup. They had medical volunteers there too to move people to the medical tent if needed.

There was a complete range of emotion in the finishers. Most were ecstatic about finishing- smiling and hugging everyone. Some were crying. Some just thrilled to be done with it. Others were more workman like about it, or maybe they were not as happy about their finish time. A couple of people had trouble right after finishing strong- either cramping, or needing to sit, or feeling dizzy. But the heroic feeling about it was back, and so were the tears.

After the last of the T3ers finished, everyone who had been up since 4 am with me without naps were done and headed back to their hotels. I was ready to complete the night at midnight with the last finishers. My people. I needed to see them finish. I got a sandwich for dinner- being a college town, there were quite a few places still open. I cheered the finishers in the stands for a little while, and then walked up the last half mile with my cowbell and plastic IM branded clapper. These are really useful, because your hands get tired, and you lose your voice if you keep yelling. But the cowbell and clapper make a lot of noise with minimal effort.

And it was so amazing, that most of the athletes finishing at the 10pm and after time frame are just as excited for you to be cheering them as you are to be cheering. I got a lot of thank yous and comments when I walked out to a quieter section about a half mile from the finish. At that point, they know they will finish and finish in time. But the same heroic feeling is still there, maybe even more so in the dark, quiet sections.

I didn't come home with the right picture, the one I have in my mind of the turn into the finish chute. And maybe that's for the best. The one I have in my head is much more vivid than a photograph. And as it got closer to midnight, the crowd at the finish line surged and got louder. The signs for sponsors lining the gates make a loud noise when the spectators bang on them, plus the music, and Mike Reilly working the crowd. It was electric. And the finishers were coming across individually, rather than in packs like it was for the 12-14 hour finishers. So each athlete got their own spotlight coming down.

Some were so focused on the finish line, they did not stop to acknowledge the spectators. The ones that slowed, raised their arms, pumped their fists, and slapped hands got a much bigger reaction. And really, if it's not yet midnight, time doesn't matter. It's much better to stop and savor the moment. And I was crying with each one of them as they were coming down the finish chute.

I was in particular looking for the larger women, thinking "that could be me next year." And there were more than a couple slightly overweight women that were making it to the finish line of an Ironman. Some older men, one of whom Mike Reilly said: "here's a leaner coming down the line, let's cheer the leaner on home!" And then some ideal weight people too. At this point, you have to be a slow plodder like I will be, or have had a medical or mechanical issue to be finishing at 11:30. But they were finishing. The tears were just a constant thing at this point. But it was so overwhelming and amazing, I couldn't turn away.

One really cool thing was that Jordan Rapp, the men's winner, and Samantha McGlone, the women's winner, both came back at about 11:30 to hand out medals to the last finishers. I'm sure they showered and napped and ate first, but for them to come down and cheer on the last athletes is really cool.

As the time clicked down, the crowd got more urgent. They had 2399 finishers, out of about 2450 starters, which is the most in Ironman history. The perfect weather and flat course probably really helped with them. One woman came down the finish chute with about 5 minutes to go and slowed to a walk at the first timing mat that flashes your name on the computer for Mike Reilly's assistant to read out. Mike Reilly himself was down in the finish chute jazzing up the crowd. So when she stopped before the real finish line, the whole crowd jumped up and said "no, keep going" and really scared her. But she jumped and started running again and finished.

The last finisher, number 2399 for the day, came across with about 3 minutes to spare, and that was it. We all counted down the last 10 seconds, waiting to see if there was anyone else coming, but I think the handlers and volunteers keep pretty close tabs on the last finishers to get them across in time, or they are way far back. I heard of at least one woman that finished at 17:30, but I had already left. By 12:05 pm, most of the crowd was out of the stands, and the event staff were already started the tear down process.

In a word, spectacular. I want it to stay fresh in my mind, and I am excited to get back there next year as a finisher.

Next up: sign up day...

IMAZ Spectator Report, part 7

2009-12-05T19:38:00.000-06:00

Spectating is harder than it looks! After watching the athletes go off on the swim, we walked down from the bridge to the water. Already there were swimmers struggling, and it was the start of many tears for me. It just hit me so hard, watching them swim, then having to stop and rest already. There are many, many hours to go. And I do understand there are a ton of triathletes that have a really hard time with the swim. Growing up a swimmer and spending a lot of time in the water, both in the pool, and later in rivers as a whitewater kayaker, I'm really comfortable. But I do understand the panic and anxiety some triathletes have to fight through. And it was just so heroic- that's the best word I've come up with to describe how Ironman athletes are. And having such close access- they are not even 5 feet away, so you can make eye contact and they can hear you cheering. It was very emotional. I was glad when our group decided to head back to the swim exit to see if we could get close to watch the T3ers get out of the water.

Our volunteer T shirts got us access everywhere, which was super cool. We waited around and watched the pros come up, then the melee began. A ton of athletes were getting out about the hour, 1.5 hour mark. Wetsuit strippers were in action- if you look at the left side of the picture, you can see the force with which the strippers pull off the wetsuits. And the chaos. The medical volunteers were around with blankets to escort hypothermic swimmers into the medical tent to warm up with heaters and warm broth. There were a lot more cold people than they first expected, and one of the head volunteers sent a couple of us to the transition changing tents to retrieve blankets. They didn't have enough cloth blankets and started using the foil reflective blankets, which were on a big roll in the changing tents. That was one of the few areas where it seems the organizers didn't plan as well.

After watching the T3ers get out, we were hungry and went to Tavern on Mill which is a bar that was doing some brisk breakfast business. We had the fair to middling buffet and afterwards we wandered around a little, and then headed over to the VIP tent. One of the Austin triathletes was a member of the Ironman Executive Challenge, which I never did figure out exactly what that meant. He did get passes to the VIP tent so he gave them to Chris and Kevin, who along with Natalie who was volunteering there, were able to get all five of us in. They had some nice Ikea couches with blankets, which we promptly took over and I had a nice little snooze. Spectating is hard work I tell you!

After the break, we headed over to the "hot corner" to watch the cyclists. The hot corner is where the bike course turnaround is, plus a turn on the run course. So if you want to camp out in one place all you, you can see most of the action. People were geared up for this, almost like a tailgate party for the most prepared. We pulled out of cowbells and yelled at everyone passing by for about a while, catching most of the T3ers as they finished their first loop. It had really warmed up, and once we ran out of water, we tried to get back into the VIP tent, but it was a no go. Only Chris and Kevin with their special VIP badges could get in. The rest of us went to hang out in the volunteer food tent, which was still pretty nice, with free pizza and sodas for the volunteers. And wearing out volunteer T shirts still got us in, even though our shifts had been over for hours.

We relaxed a bit, hanging out, and chatting, then wandered around a bit more. The transition area was hopping again, and the process for taking the bikes in was pretty cool to watch. The top of the line grabbed the bikes from the athletes and passed them off to other volunteers who read the race number and put the bikes back on their designated racks. They were all wearing gloves, which I initially thought was for all the bodily fluids that might be on the bike seat. I later learned it was more for the sticky factor, that race nutrition would spill all over the bikes and your hands would get sticky and gross very quickly.

We met up with the rest of the T3 spectators under the tram bridge to cheer on the runners. Catharine is the ultimate cheerleader, as she is tireless, has a loud voice, and cheers them on by name. The names are on their race bibs, but it's hard to maintain that level of enthusiasm, especially for random people. When T3ers came by, they were treated like rock stars, and hopefully that picked them up a little on the long run.

I was losing steam at this point, but the pros were about to finish, so I went to the finish line. It is a cool set up, with stadium seats on wheels brought in, and a big screen with live video of the racers on the course. We saw Jordan Rapp running the last mile and then coming down the chute to finish about 5 minutes ahead of second place. He had already won IM Canada and only entered IMAZ for fun and because he was still in great shape. And he wins it! He was really nice with the crowd, coming back for a victory lap and to slap hands with the spectators. The next guys came in, with Austin local Richie Cunningham coming in 4th. He won Longhorn about a month ago. After that, I was tired, so I rode Jamis back to the hotel for a shower and a nap.

Tomorrow, the end of Race Day: the finish line...

IMAZ Spectator Report, part 6

2009-12-04T19:37:00.000-06:00

I didn't sleep well, afraid I would sleep through my alarm, miss the race, and not be able to sign up for next year. Wow, the race day worries start before I've even signed up! The alarm went off at 4 am, and I was out the door by 4:15 on Jamis. I met up with the other T3 bodymarkers right when I got to the race site, and we wandered around a bit before finding where we were supposed to be. The head volunteer had apparently never bodymarked anyone, or done a triathlon, as she was giving out bad instructions. But we got it figured out and picked up our enormous sharpies and waited for transition to open at 5am.

The main problem was it was cold, probably about 50 degrees. I was pretty comfortable, but the athletes had to take off their warm jackets and pants so that we could write on them. The race numbers went on both biceps, and their age (or a P for professional) went on their left calf. They were all goosebumped and shivering, but I wrote quickly. I think it's really important to have good handwriting when you are a bodymarker, but it is really hard to write, especially when guys have large triceps and it's not an even surface. I told a couple of them that. I also wanted to write my phone number on a couple of them, but I figured they would be a little too busy to call. I also tried to be encouraging, asking if they were pros to most of the guys, and chatting about if this was their first race or where they were from. A lot of first timers out there, and a lot of nervous people. I did mark two pros, one a German woman who was racing her first Ironman and really nervous, and one a French man- Rene Goehler, and he wound up finishing in 8th place.

I did get a picture with Mike Reilly, the voice of Ironman. He was up there at 5:30 doing the race morning announcing- what the time was, where stuff was, did anyone have an extra pair of goggles or running shorts. Really, someone had forgotten to pack their running shorts. Another athlete had an extra pair, but imagine running a marathon in borrowed shorts! He's pretty amazing, as he is there announcing the finishers at midnight too. He must take a nap from 7 am to 3 pm when the pros finish. And he does have an assistant, but still, he's pretty amazing. He doesn't know it yet, but we have a date for November 21, 2010 at 11:30 pm.

About 6:45, we finished up with the bodymarking and moved to the bridge over the swim start to watch them go off. There are two bridges, one for northbound traffic, the other for southbound, though there were so many people, cars were not able to move. There was a helicopter, and then the cannon went off for the pros. 10 minutes later, the cannon went off again for the main field, right as the sun was rising. It was amazing.

The next part of the day: spectating...

IMAZ Spectator Report, part 5

2009-12-03T19:36:00.003-06:00

After the race preview, I went back to the hotel for a shower and a nap. This Ironman spectating is hard work, and I needed to pace myself. And it wasn't even race day. Once refreshed, I headed out on Jamis the 3 miles from the hotel to the race site. I found a nice back road with bike lanes that added about a 1/2 mile to the trip, but was well worth it to stay off the big roads. Tempe is a college town, home to the Arizona State University Sun Devils.

Tempe is a college town, home to the Arizona State University Sun Devils. Tempe is a suburb of Phoenix though, so the college town vibe was mostly swallowed up by the suburban feeling. Because it was the week before Thanksgiving maybe, there really didn't seem to be a lot of students around. Maybe they'd already left on vacation? There were some benefits to Tempe- lots of bike lanes, which was especially nice considering there were 2500 triathletes, most of whom seemed to be trying to ride part of the bike course before race day. There was also a cool tram, though I ran out of time and didn't get to ride it. I love these things!

The campus area of Tempe is cute, lots of little shops, restaurants, and bars, all within walking distance of the race site. Had lunch at a cute little Greek place. And dinner was at P.F. Chang's, which was fine. They were able to sit all 16 of us with a reservation and the food was okay. Good times though, and all the athletes that came out were relaxed and excited for the next day, some even having a glass of wine! But we did have dinner at 5pm, so it was still a pre-race dinner!

One problem: I was having a hard time trying to wrap my head around living in the desert. I read a very good book years ago called Cadillac Desert, about the perils of living in the desert, far away from water, and all the problems getting water to the people living there. The dam building, and water rights fights, and the native desert being overrun by golf courses. And it's true, Phoenix is home to 200 golf courses! That's just a ridiculous waste of water in an arid environment. And I think the part that makes me the most angry was the amount of new development, high rises, and office buildings. A huge number of companies are moving to Phoenix from other states. It's one thing to try to make a living and adapt to the desert. This is completely different by purposely relocating hundreds of thousands of people to a place that is going to run out of water.

And it's not like I can't understand the beauty of the desert. Georgia O'Keeffe's pictures, and the beauty of the desolation. But the desert is supposed to be deserted! These people and these skyscrapers are not supposed to be here! Anyway, enough of that rant. I can't change it, might as well appreciate the good parts.

I rode back to the hotel on Jamis in the dark, though with my helmet, headlamp, and two blinkie lights, so yes, I was being safe, Mom (and PS, Happy Birthday!). I had a fitful night of sleep, and I wasn't even racing! Though it turns out, most of the other spectators did too. Maybe it's just practice for next year!

The next chapter starts Race Day: bodymarking...

IMAZ Spectator Report, part 4

2009-12-02T07:35:00.000-06:00

After the swim, I walked around the race course, following what the flow would be. On race day, you start the swim in the water- it's a deep water swim, and you head out east into the sun, which is just starting to rise. You turn north for the short leg, then back west, and the final short leg south to exit the stairs. The stairs are hard because the last step is at the top of the water, but there are volunteers that apparently pull you out. So that would be a job for a really strong guy. Note for next year, sight on the biggest, strongest guy and head straight to him!

You run out on carpet and pick the biggest, strongest pair of guys for wetsuit stripping. Unzip and pull out your arms first, then lie down and they down the rest. Of course, they are no longer allowed to be called strippers, they are now pullers. Not nearly as much fun.

Head out on cold concrete (though your feet will be numb from the water, so it won't matter!) to the change tent where a volunteer will meet you with your bag. It will be busy and crowded. Bring a towel. Change out of everything wet. Bring throwaway arm warmers and a windbreaker, because it will be really cold at first, but hot in the afternoon on the bike. A volunteer will help fetch your bike for you.

The bike is three loops, the first quarter is in the city, but the majority is on a blacktop highway on the edge of town. Very flat, except at the turnaround in the desert where there is an up and down to the turnaround, and then an up and down to get back to the flat. Watch out for wind.

Each time you come back into the city, you will turnaround at the "hot corner." There will loads of spectators camped out to watch the bike turnaround on one side, and a turn on the run course on the other. Wave and smile at your supporters as they ring cowbells at you. Once you've done your 112 miles, head back into transition where there will be more volunteers to take your bike away. Walk or hobble back into the change tent where a volunteer will meet you with you bag. Change out of everything again.

Head out on the run course, which is 3 loops of concrete, and surprisingly hilly. It is rarely flat, with lots of rollers and some real hills. The sun will set around 5:30, so be prepared to run in the dark- headlamp, reflectors, glowsticks. And it will get chilly quickly, especially if you are moving slow. Pack a jacket or long sleeve shirt in the special needs bag.

Finish the third loop and turn up through a parking lot. You will have heard Mike Reilly and the finish line crowd three times as you pass by on your loops. Now you get to turn left into the finish chute.

It's short, so take your time to savor it. Raise you arms, pump your fists, smile, and cry. Slap the hands of the spectators lining the chute and banging on the posters- they get a charge from watching you finish. Try to get a good finish picture if possible. Listen to Mike Reilly say you're an Ironman. Find a friendly finish line catcher and have them help you get your medal, finisher's shirt and hat, and picture. Hug your friends and family and tell them how much you love them all. And you did it! You're an Ironman!

Next on our journey, the last meal...

IMAZ Spectator Report, Part 3

2009-12-01T07:34:00.000-06:00

Saturday morning, I got up around 5 am, piddled around on the computer (another advanatage of the Hospitality Suites, free wifi in the rooms), and then had the free breakfast in the restaurant. I could never find the times of the practice swims, and assumed they would be open all day. I organized all my stuff and drove down to scout the course.

From the first moment, the energy was electric. Everything was just bigger and more exciting than the triathlons I've done so far. And the emotion was just overwhelming. Tons of people, both athletes, spectators, and race organizer helpers- all out getting ready for the race the following day. All the Ironman M dots and signs, and how big and organized it was. This was a huge production- 2500 athletes, 3000 volunteers, probably double that the spectators. Just amazing.

So my plan to swim later in the day was wrong. They have a supported swim only in the mornings on Friday and Saturday, so I would have to go now. They had kayakers and a gear check, and it was off limits at any other time, though I was not at risk of disqualification like the triathletes racing the following day. I ran into two other T3ers who were just getting into the water (which is another advantage of T3- they're everywhere!) So I got into my wetsuit and tried to ignore the looks from other people- "she's doing the race?" I wanted to have a sign saying "Next year! I will be ready for it next year!" And really, it was most likely all in my own head. The other athletes were all probably in their own heads, worrying about themselves, not about me!

Into the water, which was supposedly 64 degrees, though I heard it was 60 on race morning. It was cold! Painfully cold! So cold you can't catch your breath. Burning your face, hands, and feet cold! And I have a sleeveless wetsuit, so that didn't help either. Note to self- get full sleeve, neoprene cap, and ear plugs for next year! I only lasted about 15 minutes in the water before I had to get out. And the air temperature, which before had been chilly at ~55, now felt tropical getting out of that water!

I changed back into dry clothes and went over to the volunteer meeting. They split up the huge group into what position you were doing. I had signed up for Body marking just about the first day volunteer registration opened. It is a coveted position, mainly because you get it done early, it's short and easy, and you get to feel up all the athletes! My meeting was already over, because all they had to say was show up at 4:45 at transition. After that, I went over to the Women's Change Tent volunteer meeting to find Catharine and Christine, who had signed up for that after Body marking was full. Their meeting was much more interesting, with how to help the athletes get stuff out of their bags when they were cold and tried, or how to talk them out of quitting. I was hoping to get a chance to see what went on the change tents and how to prepare best for next year.

After the meeting, I wandered around looking at the course, which will be the topic for tomorrow...

IMAZ Spectator Report, Part 2

2009-11-30T07:20:00.000-06:00

The drive from Dallas to Tempe was estimated to be 12-13 hours, and I figured I could leave by 6 am and by there by 7 pm, and that wouldn't be too bad. A thunderstorm rolled through Dallas around 4 am, and woke me up and I couldn't go back to sleep. So I showered and headed out early. The rain slowed me down a little, but I was making good time. The hardest part of the trip is the fact that Texas is 60% of it. I felt like I was way behind because I was still in Texas at 2 pm, and I was pushing it. Luckily the speed limit is 80 in west Texas, and 75 in New Mexico.

And with cruise control set 5-10 mph above the speed limit, it was a relaxing way to travel. I was listening to my iPod- This American Life, NPR Story of the Day, and Fat 2 Fit Radio podcasts, plus my music on shuffle (so glad I got the Glee soundtrack downloaded before I left!) And then Dave Ramsey in the afternoon on the radio. And the scan feature on the radio is a nice diversion. I had meant to get some story tapes, but ran out of time. And it was just an interesting drive, first because my mom's parents lived in Pecos and second because I'm reading Bryan Burrough's The Big Rich. This book details the lives of the Texas oil families- Murchison, Cullen, Hunt, and Richardson. Being a native Texan, I have heard the names and bits of the stories all my life, but this was the first time I've read anything that put them all together. So watching the pump jacks, and drilling derricks west of Midland/Odessa- there was still quite a bit of activity, even after the jump from two years ago when oil prices spiked. And then moving further west into New Mexico and Arizona, you get the new energy source- wind. Fascinating to watch, and even though they look slow, if the blades do 15 revolutions per minute, they are so long, that the tips are moving 200 mph! Enormous, and tons of them!

When I finally crossed the border, New Mexico flew by, and finally into Arizona. The last part into Tempe was tough, coming into town in the dark, and trying to find the hotel. There was a time change, gaining an hour, and altogether it wound up being about 14.5 hours. Not horrible, but I was happy finally be there.

The hotel was called The Hospitality Suites, and I'd found it on Orbitz. All they had left were one bedroom suites, which was great when it was me and Sara, but more space than I needed for just me. And I totally lucked out- the hotel was great, nice rooms, though a little dated, 3 pools, free breakfast, and a complimentary cocktail hour by the pool. Plus tennis, volleyball, and basketball courts. And it's 3 miles from the transition area and 1 block from the bike course. I brought Jamis so I could ride to and from and avoid the closed roads and parking issues. Score!

Next up, Saturday morning swim...

IMAZ Spectator Report, Part 1

2009-11-29T19:08:00.005-06:00

I went to Tempe, Arizona last weekend to watch Ironman Arizona, volunteer, and sign up for 2010. It was an incredible experience. This will be part 1 in a 10 part series. Yes 10! There is so much to cover, from the details of the race, to planning about next year, plus the ~28 hours I spent in my car, thinking.

So the first leg of the trip started on Thursday before last. I left Austin for Dallas, for a brief visit with my parents and older sister, and to leave the Spazdog with them for the trip to Arizona. My family is going through a particularly difficult period right now, and it was just about as crazy as I've ever seen it. I love them, and I want to be supportive, but it was just overwhelming. I won't go into details here, but I was very happy to get on the road the next day and get away from it all as early as possible.

For tomorrow, the drive to Tempe...

ACA ride: Reagan Ramble

2009-11-15T19:02:00.002-06:00

Friday afternoon I picked up my new (to me) bike from Jack and Adam's, a 2001 Jamis Quest that a coworker had kept in her shed for the past 8 years. 200 miles, and aside from a rusty chain and a flat tube, in good condition. A longer stem, new pedals, and swapping out the seat, and it was a good fit and ready to go. My first ride out on the veloway had an unfortunate fall on the big hill when the rear tire slipped out. After the adjustments on the trainer and the ride in the back of the truck, I didn't check it out like I should have. So when I stood up to climb and unweighted the rear wheel it came out and the chain caught and I fell over. A tiny bit of road rash on my elbow and a sore neck from holding my head up were the only injuries. Some cyclists stopped to help me put it back in place, and I rode the loop back to do the hill again, the second time successfully!

And he will be called Jamis, which is not all that creative since it's the brand name, but there's a story there. At the YO Ranch Adventure Camp, one of the best loved directors was named James Rice. On opening day, one of his favorite spiels to the campers was about how it was hard to learn, remember, and pronounce all the new names correctly. For instance, his name was James Rice, pronounced, Jay-miss Ricky. So he understood it when people got his name wrong. So Jamis (aka James) will be the name of this bike.

So Saturday, two other T3ers invited me to go on an Austin Cycling Association ride with them instead of the group ride doing the same old dam loop. I've been a member for about a year, but have never made it out on a ride. It's only $25 and you get access to their maps. And really, you don't have to join, all the rides are open to the public, but I think it's a good idea to support cycling in Austin.

Captain Queso, the leader of Team Queso which is a little group inside T3 that has occasional get togethers over margaritas and queso, and Nancy are both thinking about doing IMAZ 2010 also. And Captain has been really helpful and has offered to be like a mentor to help me get there. So she rode with me on the ACA ride while Nancy went ahead. Jamis was great- amazingly comfortable right off the bat, especially the seat. A three hour ride, and no pain or chafing at all. I think it's the steel, and also the positioning. I don't want to be disloyal to El Sueno, my tri bike, but Jamis is a really nice ride!

So we opted for the 33 mile route, though there were ones from 12- 65 available. We started from the Brushy Creek Lake Park out in Cedar Park, and it was surprisingly busy, almost as busy as the Town Lake trailhead under the Mopac bridge. Lots of runners, and training groups, probably training for 3M and the Austin Marathon. So we get started at 9 am, and it's a great route. Up north on Parmer, and then off into some quiet county roads. There were some surprising hills, one of which I got to the "uh oh, I might not make it up and won't be able to clip out before I fall over" moments, even with the triple! We got a little lost, but not too bad, and then had a little break at the convenience store. And then the cold front started moving in, which wasn't cold so much as windy. And the headwind made the last 10 miles back a little tough, but not horrible.

We met Nancy back at my car, they had ridden from their houses about 15 miles away and planned to finish it, for a total of about 60 miles! I'm not quite at that comfort level, but hopefully after a winter of riding, I will be. And I'm excited to try out some new routes with the ACAers. A lot of them are further away, but I'm happy to drive to get to some clear roads and learn new routes. Plus, Jamis makes me want to ride more too!

The Wurst Ride

2009-11-08T07:50:00.003-06:00

My longest ride ever yesterday: 62 miles! And I really enjoy the charity ride setup, where you ride a bit, take a break, then ride some more, until you finish and get to celebrate with beer and food. Awesome!

So this ride went from Austin to New Braunfels and was pretty well organized on the day- well marked signs and pretty good rest stops. The not so good things- apparently one little sentence in the FAQ section told about how you could check a bag to have at the finish. And the packet pickup at REI was disorganized and again no fact sheet with anything about the bags. So that was a little annoying. But at the end, there was Ziegenbock beer and sausage! And I tried a bratwurst, which is different from sausage because it is beef and veal, where sausage is beef and pork. Not bad, but I prefer sausage. And there was a shuttle to WurstFest down the road, but I was pooped and just ready to get back home for a shower!

But a nice day that warmed up into the 80s, and a good route that I'd like to try again. Pretty hilly in places though. And I got another flat tire, but had a nice guy help me out with it. And lots of nice, friendly people to chat with both on the bike and at the finish. So a good day, all around!

PS: Happy Birthday Elizabeth!

Roller Coaster

2009-11-06T08:04:00.006-06:00

It would be impossible to keep the high after the high of finishing Longhorn, but I'm really trying! The swing from really high to pretty normal is a big change, and a little dizzying, even though it's not like I've sunk into the post-event depression. But I can totally understand how that would be easy to fall into.

I feel really motivated right now, and after a week off, I'm back to training. Winter training, which I thought I would focus on running, but after a talk with my coach, instead I'm going to focus on cycling. Hmm, not quite what I was expecting, but apparently my running speed is okay for triathlon, since there is usually walking interspersed anyway. But since the bike is the longest mileage and longest time, <15 mph is not going to cut it. So I love cycling, but I do not love spin classes. In a warehouse, going nowhere on your bike. But Coach M said that his coach told him that if there's something hard you don't want to do, most likely that's what you need to do the most. And his coach was Eddie Reese. Here is a bit of his bio.

Since taking over the men's swimming and diving program at The University of Texas in 1978, Eddie Reese has established a tradition of excellence in Austin and set the standard in collegiate swimming. The 2005, 2006 and 2009 ASCA Coach of the Year, an eight-time NCAA Coach of the Year and three-time United States Men's Olympic Team head coach, Reese has led Texas to nine NCAA team titles in his 31 seasons in Austin.

I will defer to the experts. So, a winter of spin classes, here I come!

Longhorn 70.3 Race Report

2009-10-26T08:12:00.005-05:00

Finished! In 8:43!

I had written out my race plan and followed it about 95%. Up at 4:45, waffles and load up the car, out to the Expo Center by 5:30, drop off Special Needs Bag. Quick bus to the park, set up transition- very crowded and dark, then wait almost 2 hours for my wave. It was 65 degrees and overcast- cool, but not cold. One cool thing- they had two skydivers, one that dropped a huge American flag from his pack, and then they sang the National Anthem as he descended. Awesome.

The word for the swim was STEADY. I tried to start a little harder to find someone to draft off of, but wasn't able to until some of the men in the final two waves came up behind me- it was almost like ride the back side of a wave when they came through. I managed not to get kicked in the face, but still a little scary when much bigger people than I was used to came up on me. I did see a fully dressed scuba diver in one of the lifeguard boats- they were prepared! Finished and had the T3 welcome in, Coach Maurice did my wetsuit zipper and reminded to go hard on the bike, and I avoided the muddy wetsuit stripping, and on in to transition. Quickly changed, but then had to pack up the dirty wetsuit and towel into the small bike bag, so it took longer than normal.

The word for the bike was STRONG. Coach Maurice had advised me to go harder on the bike and not save too much for the run in order to have a chance to finish before the cutoff. And the first half was perfect. I had ridden parts of the course many times, and driven it times, plus last year's Aquabike (though the course was different this year), so I felt like I knew it. I knew where the aid stations were, and planned my breaks. And the first half was right on target, 15.1 mph, mostly in aero, staying positive and reciting my mantras and songs. It was about 75 degrees and overcast, which was very pleasant.

And then the wind picked up. We hit some open farmland, plus probably turned into it a little. I tried to stay positive as I watched the average MPH on the computer fall. The worst was the last section on 969, going 10 mph on a flat into 20-25 mph winds. Ugly. I managed my nutrition pretty well, Sustained Energy, Cliff Blocks, peanut butter crackers, water handups into the aerobottle. The one thing I would have done differently is get a Gatorade at the second stop, and not wait.

So the last 15 miles were tough, I was continuously working the times, trying to figure what I'd have to do on the run, and switching from the 8:18 avoid the cutoff goal to the "Go the Distance" goal. And at the same time trying to believe I could do it. I was out there doing it! And lots of encouragement from people passing, of which there were a ton because the three waves behind me were Men 30-34, Aquabikers, and Relay- all fast. I did pass three women total out there, so I knew I would not be the last biker in!

In to transition 2, continuing to follow the race plan and changed into tri shorts and relubed with Chamois Butter in the ziploc baggie to wipe it on the shorts without getting my hands on it- worked great. Left foot a little numb from the bike, and had to walk through transition, but then out through the arena where the 6 hour finishers were finishing. There was a huge crowd in the arena, and it was so energizing to see the finishers and crowd, and at the same time demoralizing knowing I had a long way to go to get back there.

The word for the run was STEADY. I had two options- run until you get to a water stop every 3/4ths of a mile, then walk, or run 5 minutes, walk 1 minute with the watch timer. Nancy ran the first bit to check up on me after I passed the T3 tent. Lots of encouragement and activity, and lots of runners out there. And I was plodding along, going the 5:1 and feeling okay. I tried to keep my splits, but missed a couple of mile markers. I was going about 16 minutes per mile, which was above the time I would need, but since the bike went long, the 8:18 was pretty unreachable and I was "Going the Distance" anyway.

Lap 2 I found my parents and cousin Frances and that was a great encouragement. Originally my dad was going to run with me, but then the race meeting said that any spectators running would be considered a pacer and the triathlete would be disqualified for receiving aid. But at that point I figured I would be disqualified anyway for going over time, and the official that Dad had talked to said it would fine now, so he changed into his running gear to meet me on the third lap.

There were a couple of water stops that had hoses and super soakers, which felt great- it was about 80 degrees, partly cloudy and breezy. I got super soaked at one, and realized that the water on my shorts, mixed with the copious amounts of Chamois Butter, was creating a foam. I was horrified! I was foaming at the crotch! I tried wiping it away, and luckily the next stop had cold sponges and I got two to try to dilute it and that just made it worse. For about 20 minutes on that lap I was wiping away liquidy white foam from my shorts. Once most of the water was gone, it slowed down and then quit, but just gross!

At the turnaround for lap 3, Dad, Karen, and Elizabeth all joined me. They were walking while I kept up the slog jog, but keeping a pretty good cadence. Coach Maurice joined for a minute to tell me they were keeping the finish line open for me to be the last finisher, but I would have to run. I told him I was running as fast I could! But that was encouraging- it is good to know the people who know the right people! And with the posse, I caught up to the next runner, a Trizoner named Nicole who had passed me on the first lap, but was hurting and walking at this point. We just swept her up and they all walked while I jogged. I walked the uphills and aid stations though, and was keeping it together. My stomach was a little sloshy, but not bad, and soon we were into double digits and getting closer. Our posse passed three women out in the park, and later learned there was another guy about 5 minutes behind us, plus the one guy ahead by about a minute we could never catch, so we weren't even the last on the course.

Finally back into the park, Coach Charles and Natalie joined us, and then it was less than a mile. They all peeled off at the last turn to meet us in the arena. Nicole started to jog and went ahead of me, but I knew if I went any faster, I would puke. And the final run by the team tailgating area, I started to get teary. I was really going to do this!

And into the arena, with the fishhook turn. Nicole finished, the guy ahead, and then me. And Coach Logan was announcing and I was just so overwhelmed. I cried as I finished, then got all my finisher gear and then crying and hugging all the T3ers and my family. There was just love and encouragement everywhere! And I was done!

Surprisingly, I felt pretty good. Worst were the feet- water and sweat made them raw and painful, though no blisters. My dad bought me Longhorn gear, then on to collect the bike, bags, and cars, and then home for a wonderful shower! And again, surprisingly good- small areas of chafing that burned in the shower, but really, my feet were the only things that were painful enough to make me hobble and after some Aleve, pretzels, and Gatorade, I was good. Out to dinner with my aunt and uncle at Chili's- I wanted a big burger and fries and a coke! Then saw my parents off to drive back to Dallas, and then home. And again, feeling surprising good. The only real problem overnight was the combination of feeling so jazzed about finishing, and the cokes at dinner, I really didn't sleep. I dozed, and then got up at 5 with the thunderstorm, piddled around the house and unpacked the bags, then back to bed for the first nap of day, where I did finally sleep.

So, overall a fantastic day. And just a conglomeration of everything good- family, teammates, effort, fighting through the wind, a little luck and pulling strings to get an official finish, and then the overwhelming feeling of finishing. A year of training and intention to get here, and I did it!

My times are in your hands

2009-10-24T06:42:00.002-05:00

I trusted in, relied on, and was confident in you, O Lord. You are my God. My times are in your hands. Ps 31:14.

I have an evening devotional book from Joyce Meyer, and this was one of the passages a couple of months back when I was having some work anxiety. It is always helpful to remember that I am not in control of everything. I can let some of it go and this passage reminds me of that.

Last night, I came across it again, and the double meaning came through. "My times" are what I have been worrying about with this triathlon. But I have done all the training I can do, I have prepared as best I can. I have to let go and let God.

Yesterday was packet pickup, expo, seminars, and race meetings. It was good and I got to see some teammates out there, plus pick up some last minute tips. And most exciting, the race shirt fits! And it's not because they changed the size or design. I'm losing weight and inches and it is showing up in the clothes. Of course, this taper week of no exercise is messing up my momentum, but I think I've finally figured it out! And when this shirt fit, I went back into my closet and found all the other race shirts that haven't fit and got about 10 new/old ones to add to my workout shirt drawer. Yay!

I did buy a race jersey, even though there is the rule of if you don't finish, you can't wear it. But at the last event, they sold out of the jerseys before I finished, so I didn't get one. And then I rationalized that there are relays, and aquabikers that get finish gear even though they don't do the whole distance, so if I finish after the cut off time, I'm still going to wear the jersey. If I finish before the cut off time, I'm going back to the store and buying everything that says Longhorn on it!

Swimming in the dark

2009-10-21T08:33:00.004-05:00

All the preparation is coming together. The hard workouts are done. The practice races are complete. I'm organizing all the gear and putting it in piles ready to go in transition bags. My family is coming in the afternoon to support me, which is fantastic. There are only a few minor details left to be worked out, mainly due to the cooler weather. I am going to wear the arm warmers and shoe covers on the bike. There was one thing a teammate had advised me: put on a dry shirt for the bike. Normally I wear a tank top style tri top for all three events. During the Practiceman, I realized how cold it is at 60 degrees to be wet, with wet shirt on, and riding a bike. This isn't a problem when it's 90 degrees! And she said to just wear your sports bra and tri shorts under the wet suit. Well my sports bra is not a pretty stand alone kind. It's the super support kind. And I am not the type that is comfortable wearing it alone. It would be so much easier not to have to wrestle with taking off a wet shirt, and I am a little pressed for time here. But would it rub or chafe? I would have to test it before race day.

So that's why I was at Barton Springs at 6:30 this morning. It's still really dark then, and while I used to go swim with S in the winter evenings, they have lights on then. There are no bright lights on in the mornings, just the telephone pole lights. So it is really dark in the water. And there are weeds and rocks that look like sharks. So while I can rationalize there is nothing in there to get me, I barely made it half a lap before calling it quits! The sports bra only worked well though. But how do people swim in the dark? Sharks!

Week #15 Longhorn Training

2009-10-18T11:06:00.001-05:00

Start of taper! Hard week at work, so it turned out pretty well, considering.

Swim 2; 1.5

Bike 3; 1

Run 2; 0.5

Core 0.5; 2

Total 7.5; 5

Long bike 25; 12

Long run 30 minutes; 30 minutes.

And Practiceman was on Sunday. My legs were still sore from the Personal Training Core with N, but I felt good on the climbs and kept up within a minute of the two girls in front of me through out the whole bike. The main problem was frozen feet! 60 degrees when I'm wet and on a bike is COLD! I'm going to tweak my race day clothes to try and avoid that. Right now, weather on Sunday is predicted to be sunny with a low of 55 and high of 80- not too bad at all!

Go the distance

2009-10-10T15:26:00.004-05:00

I have been struggling and stressing about the Longhorn time limits these past couple of weeks. Here are the rules from the Longhorn website, with the anxiety producing part in bold:

COURSE CUT-OFF TIMES
SWIM: The swim course will close one hour and ten minutes from the start of the final Swim Wave. All athletes who have not crossed the timing mat at the swim exit by the cut-off time will be disqualified and will not be permitted to continue the event.
BIKE:The bike course will close five hours after the final swim wave start. All athletes still on the bike course after the cut-off time will be disqualified and will not be permitted to continue the event. Also, any athlete not reaching the third aid station at mile 36 on Hogeye Road by 4 hours from the last wave start will not be allowed to continue the bike. The athlete will be removed from the bike course and transported to T2.
RUN: The run course will close eight hours after the final swim wave start. Runners still on the course after that time will be disqualified and given the opportunity to unofficially finish the race. Further, any athlete not making it to the start of the 3 lap by seven hours and thirty minutes from the final swim wave start will be disqualified

So I have calculated from previous races and think I will finish in 8 hours, 30 minutes. I had hoped to improve my speed during the training, but it hasn't happened. But I have really improved my endurance and feel pretty confident I can complete the distances. I was waiting to find out the swim waves, because that was really important. If I got an early wave start, I could have up to an extra hour to finish because with so many athletes, it can take 60-90 minutes to get everyone in the water. If I got a late wave, I would be pretty screwed. But I did have a back up plan, as I can race age group or in the Clydesdale/Athena category. This category was created for the big guys who are fit, but can't compete against the smaller guys, and just another way to hand out more awards. So it's for men >200lbs and women >150. I figured I could just change my registration as soon as the waves come out to the category that went earlier

Turns out I'm pretty screwed. I am wave 12 out of 16, which is women 30-34, and Athenas. It's the last women's wave. There goes my original and back up plans. And it's 20 minutes from the last wave start. So if my predicted time is correct, I will be 10 minutes short of the cut off, and will be disqualified. I can still finish unofficially, but still, what a letdown.

So I have been really worried, thinking of all the possibilities and all the times I should have trained harder, gotten faster, lost more weight. And that is not good for the brain or spirit! I figured out the times I would have to hit to make the cut off and they are faster than the last Olympic distance triathlon I did, and I just can't see how I can go twice as far, faster. And then thinking about not taking the time to change shorts or take bathroom breaks. And that's assuming I don't get a flat tire or cramp or whatever.

So after too much mental energy spent on this, I have decided to let it go. I came up with the mantra of "Go the distance" and that will be my goal. I will do what I need to do to be comfortable, like take the time to put on sunscreen, change shorts, go to the bathroom, or take a walk break. And when the officials come to disqualify me for going over time, I will be okay, because I am going to go the distance, even if has to be unofficially. It still makes me tear up thinking about it though. But I will make peace with my abilities this year. This is where I am right now and what I can do right now, and that's all I can do.

Week #14 Longhorn Training

2009-10-04T18:07:00.001-05:00

Back spasm on Wednesday at work, so took off Thursday and Friday. But good long weekend!

Swim 2.5; rain and lightning- cancelled on Tuesday.

Bike 6; 4.5- all long bike.

Run 4; 4:45- homemade hill run, and long run.

Core 1; 2

Total 13.5; 11.25

Long bike 70; 50

Long run 13; 14

No day, but today

2009-10-04T17:29:00.002-05:00

It's been a little rough around here the last two weeks. Saddle sores, bad training days, back spasm, hectic at work, bad weather, and only three weeks to go! But I am back in the saddle, literally and figuratively, and feeling pretty good.

This weekend's training was pretty important as it was the last chance to get the big miles in. I'd missed the first chance- rain, and the second time- memorial service. So this was it before Longhorn. And after last week's meltdown, I was a little nervous that my mind would work against me, so I prepared the fighting words I would have if I started to get negative. And what worked was the song from Rent that goes "There's only us, there's only this. There's just one road, there's just one way. No day but today." And that helped.

So Saturday had forecasts of rain, and this was an out and back course out Fitzhugh Rd, which will eventually get you to Johnson City. I debated about carrying my enormous rain jacket, and when I noticed no one else was carrying theirs, I left it in the car. I have never ridden in the rain, and was a little nervous about it, but I would rather practice it before encountering it on a race day. I did a 5 mile warmup out to the Veloway (and also to use their bathroom!) and then we were off. Dropped by William Cannon again, but I was happy to stay in my comfort zone, spin up the hills, drink out the new aerobottle, eat my nutrition, and stay positive. The plan was to turn around at 32.5 m to get the 70 in, but to turn around at the first drop of rain. So I was feeling good, even though this route was a lot of rolling hills. My back was fine. It was cool and overcast, which was very pleasant.

I was getting close to the 30 mile mark, and I could no longer pretend the water I was feeling was coming from the splashy aerobottle. But I was so close! But there was a big hill coming up, so I turned around. In hindsight, I should have turned around before then. The drips turned into more of a spitting rain, which was actually pretty nice. It kept me from sweating so much, and cooled me off. Then it turned into a light rain. Still okay, not sweating at all now, and I could ride up the hills much more strongly- the heat dissipation was helpful. I figured out how to dry off my brakes before I needed them. And I was going slower, and safer, on the descents.

And then it started to get into a pretty heavy rain. Where the rain drops feel like pins hitting your bare skin, and face, and eyeballs. But you can't wear your sunglasses and you can't close your eyes. And the water sluices up from you tires on your butt and legs and down into your socks. Okay, now it's not fun anymore. I never got really cold, but I was definitely chilled. I was feeling for the poor girls wearing sleeveless jerseys and not having any insulating body fat.

I was promising myself that I would call for help when I got to the gas station on 290, which meant I had 20 miles in the rain, though it would mean cutting my ride 20 miles short. But I was ready for this fun to be over. And then I saw J and I was saved! J and N were sweeping the ride route for soggy cyclists like me, and they were a godsend! I jumped in his car and was so relieved to be off the bike. Only one other rider was still out there to pick up, the others had gotten other rides in, or had sucked it up to finish. But I was so grateful to them, and grateful to be on a team that looks out for one another. Back home, I took a shower, ate some frito pie for lunch, and then prepared for my ritual after exercise nap. And then I realized how chilled I really was. I could feel cold spots for about two hours afterwards.

So then Sunday was the long run- 13 miles planned, though I did 14 because I like even numbers better, I'd never gone past 13.1 and I wanted to make up for the shorter bike. It was 80 degrees and 98% humidity, which was pretty soggy. So today I was begging for rain, and there was none! And that frito pie came back to haunt me- 3 bathroom stops! And I was drinking water and gatorade at every opportunity and still was down 4 lbs due to dehydration. But I finished it- the longest run to date!

So I finally was able to get the long weekend in- not perfect, but enough. And I stayed positive. And I can feel the core classes are helping. Only two more weekends to train- a long brick next weekend, and then the Practiceman the following.

Week #13 Longhorn Training

2009-10-03T23:04:00.000-05:00

First week of intensity build #2. This week ended pretty crappily and I was dreaded posting the numbers.

Swim 2.5; 1- rained out, then committee meeting. Did do an OWS at Barton Springs in the wetsuit- need more time there.

Bike 5; 2- one spin, one 12 m long ride. Saddle sore.

Run 3.5; 3- 8m long run from last week, then 3 m meltdown at Decker.

Core 1; 3- did well here.

Total 12; 9

Long bike 60 * brick off the run 20 minutes; 12

Long run 11; 8

Well that sucked

2009-09-27T12:58:00.002-05:00

Bad bike followed by a bad run brick at Decker. Didn't go the distance on either. Multiple mental meltdowns. What the hell am I doing out here?

Week #12 Longhorn Training

2009-09-20T11:03:00.000-05:00

Light week of this cycle:

Swim 2; 2.25- really uninspired swims this week.

Bike 3.5; 4.75- one spin and the long bike.

Run 3; 0! After the 12 mile long run last week, this week just flew by before I could get another run in. And then a seminar all day Sunday, so no long run at all this week.

Core 0; 2- discovered and like the Corefit classes!

Total 8.5; 9

Long bike 40; 51- finally rode the Longhorn course, but due to the memorial service on Saturday at 1pm, I had to cut the route a little short, and it was still a close call to make it on time.

Long run 8; 0. I debated trying to get a run in tonight, which would probably feel pretty good after sitting on my butt all day today, but decided I would be lazy instead. And then trying to schedule all the workouts for next week, I have another CE seminar next Saturday planned. Though if the long awaited Practiceman gets scheduled for next Saturday, I'm going to skip the CE. If not, I'll go to San Antonio, then ride Longhorn on Sunday, with a brick afterwards. Only two more long rides of 60 and 70 planned before the taper starts and I'd like to do both of them at the Longhorn course. It's getting really close!

Corefit

2009-09-16T08:19:00.002-05:00

So there has been a change at T3 that was not welcomed by all. They decided to add a Corefit program, which you would have to pay for on top of your T3 dues, and stop the small selection of core exercises they were offering- one hour and three 15 minute pre-workout sets total. People were pissed. "How can you take away training sessions and expect me to pay the same?" "I don't have the $25 extra per month to add the Corefit." "I just want to bitch!"

Personally, by promising to pay for whole year (but still in monthly installments) my rates decreased $15, so that the $25 extra for Corefit wound up being only $10 net increase. And for that I get the option of 10 hours of Corefit and 4 hours of yoga. I'd call that a deal.

But I was afraid. The 15 minute pre-spin or track core exercises kicked my ass regularly. Crunches, lunges, squat thrusts, plank, etc. So an hour of that? I would die! I heard that the hour sessions are more spread out, more rest between sets, but still. And the Corefit hours will add more instruments of torture than just your own body weight.

So I put it off until this morning. And it turns out, it was kind of fun! A small group at 6 am- only 7 people total. And after a brief jog warmup and stretches, we went outside for running drills- it reminded me a lot of high school volleyball and soccer practice. Short sprints, touch the ground, and back, relays, quick feet, hopping and jumping over little balls, etc. But almost immediately, I was sweating enough to drip on the ground. But I was happy to see I could keep up. I'm not fast, but I am pretty quick.

Then back inside for a round of abs- ouch. And then circuit training- 7 different exercises for a minute each- step ups, rows, squats, lunges, pushups, arm raises etc. Then a break, and then 7 more circuit exercises. And the instructor N was great about offering modifications, not just easier for me, but also for a guy that was injured, and the really fit guys that needed it harder. Plus very encouraging and noticing and commenting on form. It wasn't just go hard and do it however you can. It was do it correctly, or modify it so you can do it correctly. Very nice.

Finally, a short stretch at the end and we were done. I know I'm going to be sore in places tomorrow, or even later today. But I think this is an area I've been missing. Going in a straight line for a long period of time (the definition of triathlon!) neglects some areas and this will really help me become more balanced and stronger overall. So I think this will become a regular thing- whether on Wed, or I could Friday too. And then there's still the yoga I haven't tried...

Week #11 Longhorn Training

2009-09-13T23:02:00.000-05:00

Week #11

Swim 2.5; 2

Bike 6; 5.75

Run 4; 4.75

Core 1; 0.75

Total 13.5 (biggest week so far!); 13.25

Long bike 75; rained out, 3 hours on the trainer.

Long run 15; 12

A short week due to the Austin Triathlon on Monday. And then rain (finally!) which prevented an outside ride on Saturday morning on the Longhorn course. The trainer sucks for long rides. Even with two movies, an iPod, and friendly people, it still just sucks. The run on Sunday was very good- felt quick with the high turnover, and strong until mile 11 out of 12. Of course, the cool, overcast morning really helped too!

Good swim

2009-09-10T18:52:00.000-05:00

Good swim at Circle C this morning. I really like workouts that have a pattern and I think Coach C does too. Today was 8 x 50s, then 4 x 100s, then 2 x 200s, the first half at 85% effort and the second half at 90%. So my 50s pace high was 58s- really pushing and flailing. 100s- 2:03! Really excited that a sub 2:00 100 is in my near future! And 200s- 4:10. I think I'm finally getting the coordinated pull and roll, with a strong, coordinated, whole body kick. When it's all working together, I feel like Dara Torres. When it's not, it's really not.

Austin Tri Race Report

2009-09-08T07:24:00.002-05:00

Not to waste any time: a 30 minute PR!

This was a great race- always well organized by the High Five/ Jack and Adam's team. It was going to be hot and dusty, but they did as best they could to minimize the problems that comes with this drought we're stuck in. I was worried mainly about the "training through the race" that the coaches recommended- doing 9.5 miles running on Friday morning, and 52 on the bike on Saturday. I had stretched and rollered, and tried to recover as quickly as I could, but I could definitely feel on Monday that I didn't have any power left in my legs. But I didn't feel horrible, and I was excited about this race because my friends C and S were doing their first Olympic distance, and there were a bunch of T3ers out to race, cheer, and volunteer too.

Swim- 2:48/ 100m- the same as Cap Tex 2008, which is the only other time I've done this course. I zigzagged a lot, especially coming back up into the sun. And I probably couldn't worked a little harder, but I wanted to save some energy for the rest of the day.

Bike- 14.9 mph- it was a three loop course, and the first loop, I had a hard time settling in and getting into a rhythm. Only two hills and one false flat, but they seemed to take a lot out of me- probably due to the "training through the race" thing. I did get to see a bunch of T3ers out there on the out and back parts, plus some old TNT buddies from last year, and my cousin K, who just happened to be running on the trail and saw me- how fun and random! No flats and a 3 mph improvement.

Run- 16:15/mile- same as last year. It was hot- 90 degrees with 50% humidity. I liked the course with the winding out and backs on grass/dirt and pavement, and I tried to run in the shade wherever I could find it. I was getting dehydrated and headachy at this point, and I couldn't drink enough at the water stations to stop it. I ran the entire way except for water stops, and kept a good high cadence. And most importantly, I could imagine it was just a training run- it felt the same, and I could imagine I could keep that pace for another 6 miles, though I would need a lot more water stops to get there!

And last year I had the bad flat on the bike course, so if I wanted to get all negative, I could say I didn't improve, I just got lucky to not flat. But really, I had 8 hours of training over the weekend and no taper. So if I actually trained for this like it was my A race, I could go even faster. That's the positive spin, and what I'm going to choose to believe!

Week #10 Longhorn Training

2009-09-06T11:01:00.000-05:00

This week's plan:

Swim 2.5; 2.5- schedule change moved the AM swims on Tues/Thurs to Circle C- awesome!

Bike 5; 5- awesome!

Run 4; 3.75- pretty damn good!

Core 1; 1- awesome!

Total 12.5; 12.25- pretty damn good!

Long bike 65; 52- broke the 50 mile barrier, but shortened it a little for the Austin Tri on Monday.

Long run 13; 9.5- ditto

The morning workouts have made the difference. Getting up early and getting it done is great. And next week starts the new Corefit, so I'm not sure how I'll change it up.
M, W, F- spin
T, Th- swim
or
M, W- spin
T, Th- swim
F- core
or
M- core
T- swim
W- spin
Th- swim, core PM
F- spin, yoga PM
What a plethora of options!

A ride in which I didn't get passed

2009-09-05T20:26:00.000-05:00

With the Austin Triathlon Olympic on Monday, the coaches suggested that if it wasn't your "A" race, you should train through the weekend. I amended that to going at least 50% on the long workouts, so I wouldn't expire during the race. But I wound up going about 80%, so there's still a chance of melting into a heap of cramping, bonking pain.

Friday, I did 9.5 miles on the trail- cut off the last section because I was done- mentally and physically. And it wasn't even that hot. But a good soaking in Barton Springs really helped. And even though I vowed never to run long before the long ride, I didn't have any choice, and luckily it went much better this time.

Saturday, the route was Kiker to San Marcos for 65 miles. I looked at the map and figured if I left from my house, I would cut off about 12 miles, and that would be just fine. I left at 7 am, when the group was meeting at Kiker at 7:30. I figured I would get caught at the Valero pit stop in Kyle. One guy stopped there too, but I couldn't remember if he was a T3er or not, so it was just the nod and smile. And since we were both stopped and off our bikes, it's not technically getting passed- he just got back on his bike before I did. I saw the big group of T3ers heading to the Valero about 20 minutes after me, so I thought it wouldn't be too long before they caught me.

The route goes back towards Buda before going across to go south on the IH 35 access road. Here I was feeling great- the saddle was getting comfortable, I was averaging close to 15 mph, and I was secure knowing the last 12 miles in are mainly downhill back to my house. I had a new drink to try out- Sustained Energy that is unflavored, and tastes a little like powdered cheerios in water, which is a lot better than most of the drinks I've tried. It's a keeper.

The problem hit when I turned northbound on the access road. Any time I think there's no wind, I should look around, because most likely it's a tailwind! And it was. So the 10 miles on the access road were brutal into a strong headwind. Flat, no tree breaks, and just torture. I knew there was a gas station up ahead at the turn, and I was imagining sitting down against a back rest with a coke and a snickers. And eventually I got there. And as soon as I got comfortable, two T3ers, and about a minute later, two more, rode in. And we chatted and rested a bit, then we got back on to finish up the last 18. And again, I just got back on after they did- I technically didn't get passed. A minor victory, but still!

I saw some T3ers going southbound, but no one else caught up to me the rest of the ride. I guess starting 30 minutes and 6 miles ahead is what it takes! I slogged it back to my house for a total of 52 in 3:50, which averages over 13 mph. That is great for me! A long stretching session, shower, and nap. And then it will be interesting how fast my body can recover before Monday!

Week #9 Longhorn Training

2009-09-01T11:00:00.001-05:00

Week 9- start of intensity build #1: not quite the intensity needed though.

Swim 2.5; actual 0.5, and that was more playing with the nieces than actual swimming.

Bike 5; 4

Run 3; 3- yay!

Core 1; 1- yay!

Total 11.5; 8.5

Long bike 55; 42 on Friday- the new saddle is not working for me. I had one more Mopac loop and the nails poking in my sit bones were just not going to allow it.

Long run 10; didn't happen. Longest run was an hour for about 4 miles around Matthews Lane.

Pretty Picture

2009-08-31T14:36:00.000-05:00

Morning Awakening
Eva Gonzales, 1876

From a new blog I've just discovered: http://shapelywomen.blogspot.com/

What if I fail?

2009-08-28T13:31:00.002-05:00

I've had a couple of tough workouts in the past two weeks where I have not hit the training target. From the start, I've modified the training goals to be okay with 90% of the specified distance, and I'm not even getting that. And we've passed the two months to go mark. So I'm a little worried.

What if I get to race day and I fail?

And specifically, from the event website:
All triathletes must be capable of completing the swim in 1 hour and 10 min from the last swim wave, completing the bike by 5 hours from the start of the last swim wave, and finishing the entire race in 8:00. All cyclists must be past the 28 mile mark of the bike course within 3.5 hours of the last swim wave start. All athletes must begin their second loop of the run before the 7:30 mark.

I looked at last year's last finisher at Longhorn, 8:43.

My times are improving, but by seconds, not minutes, so I can pretty reasonably predict what my times will be right now:
Swim 45 minutes
Bike 5 hours
Run 3.5 hours
That adds up to 9.25 hours, without counting any transitions, bathroom stops, or mechanical issues.

I think I was expecting a bigger drop in times with all the training I've put in this past year, but it hasn't happened. And again, it's been exciting to PR every race I've entered this year, and I would probably PR the Aquabike if I did that instead of the full triathlon. But my goal has not been a faster Aquabike. It's been to finish the Longhorn triathlon.

Of course, a lot has to do with luck too. If my age group goes off as an early wave, I could have an extra hour to work with, since they time from the last wave (and last year, Aquabike, relay, and Clydes and Athenas were the last wave). If my wave is towards the end, it's not so good. I really don't want to be the last biker in, as I learned last year. And it's not so fun to be the last runner in either, but that would be okay, unless they pull you from the course, which is possible, since they say you have to have started your last loop by 7:30. So I could be 6.5 miles from the finish of a 70.3 mile race, and get pulled off the course. And that would suck.

So it all adds up to: I'm worried I'm not going to be able to do it. I've put it out there to everyone that my goal all year has been Longhorn, and it will be embarrassing if I fail. But more importantly is how disappointed I will be in myself. I really have put in the hours and effort. And it may not be good enough.

And while there are two months left, I can't imagine dropping an hour off my time at this point. I would need a motorcycle and a power wheelchair to do that! Should I call the event producers and ask them to plan for more time for me to finish? Should I concede and switch to the Aquabike for the second year? Should I plan to just do one loop of the run before getting swept off the course? Should I "mistakenly" get in the first wave? I could fake an injury. I could pray for rain (or hail or tornado). I could pretend I lost interest and found a new hobby in chicken raising. I could move to Mexico.

Or I could wait and see. For now.

Week #8 Longhorn Training

2009-08-28T10:59:00.001-05:00

Finally, a light week! And I really needed it. After a couple of tough rides, and back to back long rides and runs, I was toast.

Swim 2; actual 1

Bike 3; 5.25!

Run 3; 0!

Total 8; 6.5

Long bike 30; 44m on the Tollway- got a little overexcited on the ride out, feeling great, moving fast. And when I turned around, realized it was slightly downhill and with the wind, and that's why it felt so great. So coming back felt crappy.

Long run 7; 0. Between all the travelling for Continuing Education, and the trip to Midland to visit my cousin in the hospital, and then a visit from my sister and her two kids, I just ran out of time.

Week #7 Longhorn Training

2009-08-16T22:58:00.000-05:00

Week #7 of Longhorn Training

Swim 2.5; 0.5- I figured out the shoulder thing- sleeping on an old, too soft pillow. But only after I did it again, so not much swimming again this week.

Bike 5; 4.8

Run 3.5; 3.1

Core 1; 1.25

Total 12; 9.65

Long bike 50-60; 33

Long run 10-12; 10

So short again, but where I was planning to be at the beginning of the week for the most part, so that's good. Recovery week next week- yay!

Rough Bike Ride

2009-08-15T14:17:00.003-05:00

I was supposed to ride 60 this week, but the T3 ride for 60 miles was the Dam loop which is hard and hilly. I was afraid I would be on my own for 59 miles and coming back into town on busy roads at 11, and I didn't like it. The 40 mile route was the Bee Caves loop, which is hilly too, but I have ridden some parts of that route before, and I could finish up the remaining miles doing the Mopac Loop two or three times.

Well, at the end of the Bee Caves loop, I felt like crap, and there would be no more riding anywhere. It started out rough, mainly because I ran long yesterday- 10 miles on the Town Lake trail/ side trails. I am volunteering for the Sweet and Twisted triathlon tomorrow, and didn't want to run in the afternoon. And there is a reason you bike before you run, because running trashes your legs! And I was dreading the Hwy 71 connection from Southwest Parkway to Bee Caves, and I was right. It was only about 3 miles, but mostly no shoulder, hilly and fast moving cars. The downhill part going 42 mph was just as scary as the uphill part trying to keep up with N and G who had waited for me at the start, which was really nice of them. Because if you get hit by a car it's good to have witnesses and friends to call the ambulance.

But I survived that, though the adrenaline rush took a lot out of me. Bee Caves is a nice road though, and had a good chat with G before it got more hilly and we separated. But once on to Mopac and then Southwest Parkway heading home, I was low on water and energy. And no stores where I needed them. I should have stopped, even when I was only 5 miles from home, because I think I was already dehydrated. I had water in the car, and drank about 1/2 gallon as soon as I got there. But the last 5-10 miles I was hurting.

And no way was I going to do any Mopac loops. I was toast, and sat in the grass for 10 minutes, drinking water, and eating a clif bar, before I was even able to stretch a little. And it says something, when instead of looking forward to the big post ride meal, all you want is a shower and a nap.

It is a bit of a downer, since the training had been going so well, to have a rough, too short day. But to take home a lesson- don't run before the bike! And I won't be riding on 71 again. I can do out and backs on Southwest Parkway and Bee Caves, or start up north, or Parmer, or Johnson City, or a lot of other options. And I have 5 more >50 mile bike rides to come, so I will get another shot at it.

Week #6 Longhorn Training

2009-08-10T10:57:00.000-05:00

Swim 2.5; actual 0.5 at Barton Springs- still babying the shoulder, though it feels fine.

Bike 4.5; 5.3! Two AM spins and the long bike.

Run 3; 4.1! Hill run, brick, and long run.

Core 1; 1.5! Core, stretching, and yoga.

Total 11; 11.5!

Long bike 40-50; 43.

Long run 8-10; 8.

Yeehaw!

Training weekend

2009-08-09T13:52:00.003-05:00

So some triathletes (including most T3ers) plan on doing long weekend workouts- the long bike on Saturday and the long run on Sunday. They like that it is in order of what you will do on race day. They like that is preloads your legs so they are heavy for the run. And it allows for lots of group togetherness. With my work schedule, I have not been doing this, and usually doing my long bike on Sunday, with a long run on Tuesday or Friday. And of course, I haven't been all that consistent, except with the long bikes- I have been pretty good about getting the distance in there.

So this weekend, I was all excited to have a real T3 training weekend. 40-50 on the bike, 8-10 on the run. And I did it! 43 on the bike and 8 on the run. And because I'm not at anyone else's speed, I choose to start early on both days to get some time in before the sun came up and it got hot, and that worked out really well. I was able to complete the distances, but at the same time, still see (and be passed by) all the other T3ers.

The run this morning at Town Lake- I started at Barton Springs and ran clockwise. It was only 80-85 and overcast, which wasn't horrible, but super soupy with humidity. This is the first time ever I've gotten prune hands without being in water. I was wiping the sweat out of my eyes so often, and it was so humid that my hands never dried. So by the end of 2:15 of that, my hands were puckered and pruney. That's actually pretty gross!

Finally I was done, and had a nice soak and stretch at Barton Springs. Then a shower- I actually remembered to get all my stuff together so I could shower there. Then breakfast tacos and home for a nap. I was done. And right now, the most sore and tender are my feet- I think they got pruney as well and it was really painful to walk on the rocky sidewalk at Barton Springs right afterwards. A little sore in the butt/hip area too, but not horrible.

And now I feel official-like. This is what most of my teammates have been doing all along, and I can understand now how prepared they must feel for their races. This is hard, but I think it will help me get where I want to go!

Group Ride

2009-08-08T17:26:00.002-05:00

A great group ride this morning. A little disorganized, with different groups starting at different places, at different times. I started at 6:15, to get 45 minutes in before meeting up with the 7am Akins group, but I misjudged it and arrived at 7:05, and they had already left. So I waited a little bit and stretched, then decided to take off and not wait for the 7:15 group that started at Kiker to reach Akins. And that worked out pretty well. I rode off and on with a couple of different packs, but wound up getting dropped by everyone eventually. The good thing about an out and back is that you can see everyone coming back.

So I did 42.88 in 3:11:25. Average 13.4- very good for me! Max 29.2. I really like the Kyle route because it's close to my house and familiar, it's relatively flat, and coming back is mostly more downhill, so I feel like I'm flying and it's easy. And it did feel pretty easy. I could have stayed out to hit 50, but my plan was 40-50 today. And tomorrow 8-10. And that is doing to be plenty.
Oh, and I did feel strong, until I did the run brick afterwards! It was supposed to 15 minutes, but my legs were not moving, and it took me almost 20 minutes to do a little over a mile loop. Ouch.

I did talk to three new people on the ride, and that's always nice. Usually people are very friendly and relaxed on the bike, so it's a good time to chat up somebody new. Good times.

See, I wasn't lying

2009-08-05T08:07:00.001-05:00

Brendan Hansen really was at the Jack's Generic Triathlon and I have the bad picture to prove it. Look closely at the chiseled back and on his left shoulder are the Olympic rings. Really.

It isn't stalking if it only happens once, right?

Week #5 Longhorn Training

2009-08-03T10:55:00.001-05:00

This week's plan- first week of the endurance cycle:
Rough week- with Jack's Generic on Sunday, and extra work this week, not too much time to fit everything in. Plus add in the shoulder problems, just not a great week. But aiming for more consistency with the work and training schedule this coming week.

Swim 2.5 (start adding an open water swim each week of about 2000m)
2.0; Barton Springs swim 1 hour

Bike 3.5
Missed the long bike. Only 1.75 total.

Run 2.5
Long run of 7. 3.5 total

Core 1
1- though I really need to stretch more than this.
Total 9.5
8.25

Long bike 40 * brick off the bike with a 20 min run
Nope.

Long run 8-9
7

Brendan Hansen... wow!

2009-08-02T17:11:00.003-05:00

Yeah, we did the same triathlon today. We're buds now. And yes, he really does look like this in real life. AMAZING!

So apparently Brendan Hansen is taking a little break from his world class breast stroke swimming to try his hand at triathlons. He has been training with T3 (though I haven't seen him at any practices I've been to recently) and picked Jack's Generic Triathlon for his debut. I've seen him before- he is sponsored by Pure Sport and has been at other races shilling their product. If you don't know him well, here is a little bit of his bio:

"Brendan won both the 100m and 200m breaststrokes for the fourth-straight year at the NCAA Championships and then went on to break the World Records previously held by Japan's Kosuke Kitajima at Olympic Trials in Long Beach winning his first Olympic team spot. Brendan followed his success at Trials with an Olympic Silver medal in the 100 Breaststroke setting a new Olympic record in the semis, Bronze in the 200 and Gold in the 400m Medley Relay, setting a new WR in the process. Brendan was named Male Swimmer of the Meet after sweeping the breaststroke events and winning gold on the world record-setting 400m medley relay at Short Course World Championships.

Brendan earned a gold medal and set a world record in the 400m med-relay at the 2008 Olympic Games and also placed fourth in the 100m breast. He qualified for the 2008 Olympics by placing first in the 100m breast at US Olympic Trials in Omaha, Nebraska but failed to qualify for the 200 Breaststroke after a disappointing third place finish behind Texas training partners Scott Spann and Eric Shanteau. He lost his Olympic Gold medal on a flight home from Havertown, PA to Austin, TX. It was returned to him by a fellow passenger and Austin Resident the following day."

I think the most amazing thing was he went up to Coach Pain before the race and was all nervous and asking for last minute advice. My coach. Asking her advice. The same advice she gives me, she was telling him. Wow.

So he was first out of the water, but was 8th by the end of the bike and run. And that is not too shabby for your first triathlon. Not too shabby at all!

Brendan Hansen #767
Austin, TXAge: 28 Gender: M
Clock Time
1:09:31
Overall Place
38 / 813
Gender Place
38 / 514
Division Place
8 / 77
Swim 500M Rank
1
Swim 500M Time
06:00
Swim 500M Pace
1:12/M
T1 Time
01:29
Bike 13 8M Rank
77
Bike 13 8M Time
41:01
Bike 13 8M Pace
20.2mph
T2 Time
01:04
Run 3M Rank
47
Run 3M Time
19:55
Run 3M Pace
6:38/M

Jack's Generic race report

2009-08-02T17:10:00.001-05:00

Kind of a weird wind up to this race. I did something, not sure what, to my right shoulder earlier this week. I swam Thursday night, but it didn't hurt then, but the pain tingling across the front of my shoulder woke me up on Friday. I've had trigger points in the middle of my shoulder blade that would radiate like that, but never this bad. I was using the Theracane and tennis ball, and that felt good, but didn't make everything go away. Saturday I was supposed to ride with S and T3, a shortened ride of only 30, and it was a no go. I couldn't pull up on the bike without pain, the aero position was painful. It just was not going to happen. I did about a 45 minute ride around the neighborhood instead, and that was hard, humid, and painful. I went to Whole Foods for a chair massage, and that really helped. That whole right shoulder and upper back was just a huge mass of knots. What the hell happened there?

So Sunday came around, and I was really nervous that it could wind up a DNF. I've never had one, and I am doing the Tri Series and really want to finish the whole thing. But whatever was going to happen, was going to happen.

And it turned out to be a really nice day. It was overcast with sprinkles during the run. The shoulder was still acting up, and didn’t feel too strong on the swim. But I was able to get through it. I did get kicked in the neck by a breast stroker and I grabbed her leg in automatic response- I was furious! If you are going to breast stroke the whole thing, then don't start in the front! You can really hurt people that way- break a nose or give a black eye. So then I really pushed it to get the hell out of there! The water was not nearly as bad as at the Rookie- I think they've treated it with something to help with the color and smell. And the temperature felt better- probably because it was overcast.

The bike felt like a different route- it went over a lot of older chip seal roads that were very bumpy. And I ate my clif blocks in 3 different sessions, 15 minutes apart, which was good for the nutrition, but it took time out each time to grab them. I consciously didn't push too hard on the bike since I did that on the Rookie and paid for it on the run.

The run started out rough- I felt a lot of pain in feet, ankles, and calves, which doesn't normally happen. I Walked when I needed to and I liked that strategy. There was a newbie I leapfrogged with for a while, and I talked to her for a little bit, going slower to keep her in talking distance. Then at the turnaround, she completely lit out. I tried to stay with her, but she wound up finishing about 100 yds in front of me. Overall, good times with a PR of 4 minutes! And while I needed a nap, not exhausted or sore afterwards- stayed within myself on this one, and the injuries/odd pains probably had something to do with that! The only complaint is a really painful chafe rub under my armpit- the kind that makes you yell in the shower when the water hits it and you didn't know it was there!

2:05:28
Swim 500m 12:42; 2:32/100m
T1 3:15
Bike 13.8 1:03:03; 13.1 mph
T2 1:50
Run 3.1 m 44:36; 14:52/m

I do think I need a break from the Texas Ski Ranch. It's a good course, and High Five puts on good events, but I've done it 5 times in the last two years. I need to branch out and find other venues. Next year!

I heart Barton Springs

2009-07-29T21:45:00.002-05:00

I am supposed to start adding a 2000 m open water swim (OWS) once a week, starting this week. I discovered last night, after my almost 7 m run on the Town Lake Trail, that Barton Springs is almost empty at 8 pm, until the free swim starts at 9 pm. And because I have my city employee badge, I can get in for free. So last night, after the run, I went to soak and do a little "ice" bath afterwards, which always feels pretty awesome. So tonight, I went back for the swim. It wasn't that crowded at all, and I felt pretty good through about 1200 m, and then just completely lost motivation and stopped. I think I'm still a little pooped from the hard effort, but also some days are just off. That's okay. You don't always have to be perfect, you just have to be present.

Week #4 Longhorn Training

2009-07-26T22:54:00.001-05:00

Week #4 Longhorn Training

Swim 2; actual 1.25

Bike 3.5; 3.25

Run 3; 2.25

Core 1; 0.75

Total 9.5; 7.5

Long bike 30-40; 36.5 Parmer with The Girls

Long run 7; none, longest run ~4 miles

Ugh. Did not get the training in this week, and I slacked because it was the rest week, so I figured I could just rest. But really, I was supposed to do 9.5 hours. And of course, it's only 4 pm, so I could go do a swim-run brick tonight. But I did a 3 hour ride this morning. And the issue is not whether I can jam in the training at the last minute, but can I be consistent and do the training in the way that will help me progess and change and improve.

I am looking forward to the coming weeks, my schedule is getting better and better, and I am going to have more time to train at convenient hours. I am also looking forward to some bike rides, though I am debating how much I want to do the T3 rides versus supported charity rides. I am looking at the Mamma Jamma, plus the La Vernia Hammerfest, but aside from those, there are rides almost every Saturday and Sunday across Texas. But I guess part of the question is where the ride is located and how long it will take to get there. But they all look like fun to me!

9:30 pm update- I did go for a run and did some core and stretching afterwards for a total of 1.75, so a total of 9.25 for the week. I feel much better getting closer to the goal, and hopefully next week I won't leave it for the last minute! I'm also trying out the 1:1 run:walk interval, and I'm liking it a lot!

Parmer Ride with The Girls

2009-07-26T15:29:00.004-05:00

I invited myself along to ride with M and her friend D that are training for the Mamma Jamma ride in October. I still haven't decided to do this ride, mainly because of the timing with Longhorn, but also the $500 fundraising minimum. We met out at It's a Grind on Parmer at 7 am, and were off right about 7:05. M had warned me that they average about 10 mph on their mountain bikes, and I said that would be no problem because I'm normally around 12. So I was expecting to have some troubles, but really, it worked out perfectly. After a five mile slow warmup, followed by a bathroom break, I started going ahead on the downhills, then taking side trips. I would pick a street to the right, ride down a little ways, sometimes only 100 yards, sometimes a couple of blocks, turn around, and head back. If I timed it right, at the turn around, I would see The Girls riding by on Parmer, so that I would work hard to catch up, then rest for a couple of minutes riding with them, then move ahead and repeat the process. I was able to explore some side streets, shopping centers, and the RRISD athletic complex that was hosting a women's semi pro football game. So it was perfect: fun people to talk to, a relaxed pace when I wanted, a faster pace when I wanted, and exploring. And even better, D's girlfriend is the Snackwagon- she showed up around half way with water and snacks and encouragement, and then went ahead about 10-15 miles and waited until we came by. It was a roving rest stop. It really makes me want a wife, too bad I'm not a lesbian!

So really, it was a fantastic ride- reasonable temperature, nice breeze for the most part, wide shoulders, good scenery, friends, and the Snackwagon. I wound up going 36.5 in 3:15. Not my fastest, but that wasn't what this was about at all. Now I probably can't do every ride this way and get the proper training in, but it sure was fun today!

Week #3 Longhorn Training

2009-07-21T10:52:00.000-05:00

The plan this week:

Swim 2; actual 1.25- only one T3 swim

Bike 3.5; actual 3.0 at Katy

Run 2.5; actual 1.5- just the long run.

Core 0.5; actual 0.75

Total 8.5 (big jump this week)
Actual 6.5- didn't jump.

Other- walking and hiking- 75 minutes

Long bike 40- Katy Flatland Ride- 43.67

Long run 6- 5.5 miles at Mary Moore Searight park.

After Couples, I had some GI issues, and again after the Katy ride. I think I get dehydrated, and blood flow is diverted from the GI tract during exercise, so I don't have any problems during. The problem is after, when the blood flow is restored, and the ingesta that has been sitting and making my guts unhappy has to be dealt with, and gas, bloating, and diarrhea result. Ugh.

So that, and working extra this week, and the heat, all contributed to not getting in the weeknight sessions. Better luck next week!

Houston Marathon: January 17, 2010

2009-07-17T22:27:00.001-05:00

Gagh!

Week #2 Longhorn Training

2009-07-16T10:51:00.000-05:00

The plan:
Swim 2
Actual 2

Bike 3
Actual 4.25- Fitzhugh, short T3 ride, and Couples

Run 2
Actual 1.5

Core 0
Actual 0.5

Total 7
Actual 8.0
Plus 60 minutes of walking throughout the week.
Long bike 30- actual only 24
Long run 5- only 3.1 during Couples

So again, a little off on the distribution, but getting the hours in. And the training is paying off, as seen by the PR at Couples. So keep on keeping on!

IMAZ vs IMFL

2009-07-14T11:16:00.004-05:00

So a bunch of T3ers are looking ahead to 2010 and which Ironman to do, and the big question is Arizona or Florida. So they set up a meeting at the Flying Saucer to discuss, listen to previous finishers, and sweat out on the patio. I have already been leaning heavily towards Arizona, and I think I am still planning on that one, but below are the talking points from the meeting.

IMAZ Pros:
Easy to get to- lots of flights through Southwest Airlines
Don't need a car
But if you drive 15-16 hours
A real town, with lots of options for friends and family
More infrastructure- stores, restaurants, hotels
Cool in the morning, cool in the evening (avg 50 degrees)
Cool, freshwater swim (water temp 64 degrees)
Start in the dark
One lap swim
Deep water start
3 loop bike course- lots of teammates to see
Hot corner- bike and run pass by here 6 times total
Date is the weekend before Thanksgiving
T3ers training for this race are closer to my speed and are friendlier

IMAZ Cons:
Not as scenic- desert outskirts in some sketchy areas of town
"Fresh" water is skunky
3 loop run course- can hear others finishing while you have another lap to go
Run alone in the dark at the end
Can be windy
Any IM is going to be really really hard
Date is the weekend before Thanksgiving

IMFL Pros:
Beautiful beach
Cheap condos
Beach start
2 lap run, out and back- can see teammates
More light out in the morning and the end
Run course goes by commercial and neighborhood areas
Date will be some time around my birthday, so that would be a pretty cool birthday present to finish
A bunch of the loud, fun, fast T3ers are planning to do this race

IMFL Cons:
Humidity
Salt water swim
2 lap swim
Sand
One long out and back bike
Not much to the town- just a resort town
Can be windy
Any IM is going to be really really hard

So, after a lot of analysis, still at the same place, leaning heavily towards IMAZ. Luckily I don't have to make a decision today. And I have Longhorn to do before I can legitimately sign up for an Ironman. Baby steps.

Couples Triathlon race report

2009-07-12T19:25:00.005-05:00

Total 2:07:03
Swim- corrected, but not yet official 20:53
T1 4:28
Bike-49:31 13.6mph
T2 1:50
Run- 50:18 16:14/m

So a good race, much improved on the bike, and felt strong throughout. The last time I raced this course was Danskin last year, 2:24 overall, 12.7 mph on the bike, 17:10/ mile on the bike, so much improved!

From the beginning, up at 5 am, out to Decker by 6, and plenty of time to set up, then go back to the car and read the paper in the A/C. Probably 30 T3ers racing, and another 15 volunteering and supporting, so that was cool. My wave was third to go, and that was nice, though a little weird to be in the same wave with men- most of the time waves are the same sex. But I waited 2 seconds after the gun, and got a good rhythm quickly. I did get a little queasy on the swim- the water was HOT, and about half way through I realized how uncomfortable I was because I was so hot and couldn't cool off. Plus my stomach was a little off, from something I ate yesterday, and swallowing some water.

Up the long ramp to transition and there are wood chips covering the dirt, and worse, there are sticker burrs! I had to stop twice to pick them out of my feet, and that sucked. Off on the bike, it took a little while to settle my stomach, then ate some Clif Blocks. I tried out the intermittent standing on the climbs and it worked really well- getting up a little momentum to get the pedals moving again for sitting. Pushed it at the end because I was counting the run being slow.

It was slow and it was HOT- some shade, which was nice, but my time definitely showed the heat. Also, the grass trail was uneven with lots of cracks from the drought, so a lot of time spent picking my steps. I ran the whole way except the water stops, though I should have walked up the last hill, because while I felt pretty good chugging up the hill, I was not able to recover to have a strong finish at the end.

But I was done. I sat in the shade with ice in my sports bra and drank a bottle of water, and poured another one on my head for about 10 minutes before I felt good enough to get a drink and breakfast taco. It was pretty cool because 90% of the T3ers were in my wave- mixed friends 60-79. And I wasn't the last T3er! By about 40 minutes! Super excited about that! When I went to check my time, I realized they didn't have a division for me, so they started my chip time at the beginning of the race, 15 minutes before my wave went off. I've emailed them to correct it, which hopefully they will do within the week. I was really impressed they had results up on the internet less than 6 hours after the race was complete. Good job Run-Far!

I stuck around for the awards, and T3 was well represented. And then home for a much needed shower, A/C, and nap. It was a really good time overall, the team support, Logan on the microphone, a PR with most improvement on the bike. Good times!

I love Le Tour

2009-07-09T21:36:00.002-05:00

The Tour de France is on, and it is three weeks of cycling passion. There are so many story lines, so many different races within the races, so many personalities. And yes, Lance Armstrong is one of those stories, but he is not the only athlete- there are 180 cyclists, and there are about 30 that I know by name and follow closely.

And best of all, there is Tivo, for as interesting as it is, it is great to be able to fast forward through the commercials and the flat spots. It is on Versus, which is an expanded cable station, 603 for my Direct TV. In the morning is Phil Liggett and Paul Sherwen, the voices of cycling. In the evening, it's Bob Roll, and Craig Hummer. Craig Hummer is a tool, and my least favorite of the commentators, but the other three are wonderful. In the evening it is "expanded coverage" where they do a lot more explaining and speaking to beginner fan. And there is a lot of stuff going on and it takes a while to figure the whole thing out. But once you start, you get hooked!

I would love to go see the spectacle, but I would like more to do a bike tour of some of the stages, which I've heard there are a number of companies that do that. Someday...

Sweat rate

2009-07-07T08:50:00.001-05:00

I did the experiment to calculate my sweat rate last night. A hot run in the evening, though not as hot as the specialty run, which I skipped because I didn't want to melt and then expire. So I did a quick 30 minute tempo run around the neighborhood, keeping my heart rate above 140. And back at home, I was 1 lb less, which works out to 2 lbs, or 32 ounces, or 0.9 L per hour. And they suggest you divide by 4 to get what you should drink every 15 minutes- so most easily that is 8 oz or about 1/2 of a small water bottle. That is a lot, but if I'm sweating that much out, then it's important to replace.

The other part I learned today is that with every pound of water loss, the heart rate increases about 4-8 beats per minute at the same performance effort. So you feel like you're working harder, but you're not going any faster. Very interesting.

My mom is Citizen of the Year!

2009-07-06T18:32:00.002-05:00

From the local newspaper:

Actively involved since 1997 with the library’s development, Nancy currently serves on the library’s Board of Directors. In addition to previously serving as the Board’s president, in 2001 she founded the UP Book Bank, which evolved into the UPPL.

A resident of University Park for nearly 40 years, Nancy has also served as president of the Highland Park High School PTA, the Junior League Sustainers, the Junior League Garden Club Committee, the Daughters of the Republic of Texas (Charles S. Taylor Chapter) and the Dallas Kappa Alpha Theta Alumnae. Nancy and her husband, Byron, a Dallas attorney, have three daughters and four grandchildren.

One of the residents who nominated Nancy for the award wrote in his submission letter, “Through the years, Nancy has been the go-to person for numerous organizations, and University Park is better for her work.” Saying that she is honored by this recognition, Nancy was quick to acknowledge those who work so hard to provide the amenities the community enjoys. “The library has grown from bare rooms with books piled on boxes to a facility that is now fully electronic and professionally run. That is testament to what can be achieved with generous grants, funding from the City and ongoing work involving a dedicated team of volunteers.”
In appreciation for her service to the community, immediately following the annual Park Cities July 4 Parade, which she and family members will ride in, Nancy will receive a plaque from Mayor James “Blackie” Holmes during a brief ceremony at the Goar Park Gazebo.

The Citizen of the Year Award was initiated in 2005 by the City Council to heighten public awareness and appreciation for the many residents who work, often behind the scenes, to better the City’s quality of life. The City acknowledges that while such residents aren’t fueled by a desire for civic recognition, their efforts, whether aimed at protecting our local environment, beautifying our neig= hborhoods, increasing local opportunities for our youth or raising money for various worthy projects, all demonstrate a level of citizenship that helps make University Park such a special place to live.

Week #1 Longhorn Training

2009-07-05T10:47:00.000-05:00

This was the plan for Week #1 of Longhorn training:

Swim 2.0
Actual 1.25

Bike 3.0
3.75

Run 2.0
1.75

Core 0
0.25

Total 7.0
7.0

Long bike 25-30
26 with C in San Antonio

Long run 4-5 (go for 45 minutes)
45 minutes for me was 3 miles, which I did with Dad this morning.

So, with the confusion about the start, I still managed to get the hours in. A little different on the differentials, but I don't think that's too big a deal. And so far so good. I do feel really motivated, because I've been waiting a year for this training to start.

The other new thing I've been trying is visualizing positive outcomes before I fall asleep. I visualize doing the training: working hard in the spin classes, getting through a core class, continuing to improve my swim technique, etc. And then visualizing the race itself- starting strong on the swim, steady on the bike, and finishing strong on the run. I'm not sure it will be the most important part of training, but I do think it can't hurt!

Next week is going to be a little more difficult, as I'm doing a lot of relief work, and then Couples. I know I'm supposed to train through it, but I think doing a 30 mile ride on Saturday before a race on Sunday is not a good idea for me. So I will probably have to taper from Friday on, maybe a swim on Friday, and then taper.

One week down, fifteen to go!

Crowded swim

2009-07-01T21:32:00.002-05:00

Since I'm behind in training, I went to Wed PM swim, which I know is usually packed, and it really was tonight. Six people in my lane! It was way too crowded and there was no time to adjust. If you weren't five seconds behind the person in front of you, the person behind would get too close, or would slide back and get lapped by the first to go. Very irritating.

Also, there are a number of new faces, and while some seem interesting and worth getting to know, some are not. And I get irritated the most by people have it all figured out- that they know the answers and you don't. One woman in particular who knows everything there is to know about triathlon, even disagreeing with Coach M about some nutrition. Really? If you're that smart, why aren't you coaching? Every heard about opinion vs fact. Argh!

Day 2 and already behind!

2009-06-30T16:45:00.002-05:00

I went to Performance Wellness for my monthly tuneup and was talking about how excited I was to start official Longhorn Training this coming Monday, July 5. My massage therapist, who is also doing Longhorn, said "didn't it start yesterday?" Well, sure enough, it did! I think I concentrated on July 5, but that is the end of the first week, not the start of it. So it is only Day 2, and I'm already behind. I slept in today's AM spin because I knew it was the last time I could! Crap! And with the Fourth of July holiday, I'll be in Dallas celebrating my mom's Citizen of the Year award. I will have to find a way to get the training hours in, though luckily it's still pretty light, and not much different from what I've been doing for base training. Though I hate that "late" feeling. Argh!

San Antonio ride

2009-06-28T18:50:00.002-05:00

I met up with C and the cycling group from her church at 7:15 this morning in San Antonio. We started at the Lifetime Fitness at the Rim, on the northwest side, and rode a 25 mile loop. It was great- good shoulders or quiet country roads, exploring new places (who's ever heard of the city of Grey Forest, TX?), and some nicely challenging hills. Okay there was one hill that was more than challenging, nearly impossible- a step stair type of hill that just kept on going, and because it just kept going up, there was no momentum. Ugh.

But my legs felt good, and C was having fun on her new road bike, and it was great! The only downside was that there was a group of about 15 cyclists, and C and I were dropped within about 5 miles. And they didn't wait for us and C didn't know the route all that well. So it could have been really bad, though luckily we found our way okay. We were done before it got too hot, and back to C's house for a shower and out to Sea Island Shrimp House, which I love! And then back to play some Guitar Hero- fun, but I pretty much suck at it.

A good day!

Another T3 group ride

2009-06-27T09:53:00.002-05:00

This morning was another T3 group ride, though this was a little less organized because there were a lot of variations. I decided to leave from my house and ride to Akins to leave for the 20-25 mile ride to Buda/Kyle. There were a couple of others doing that option, mainly to avoid riding on Slaughter Lane which even with a bike lane is usually iffy due to multiple lane changes, inconsiderate drivers and lots of debris. We also left 30 minutes earlier than the rest of the crew. And this is an old standby route of mine, so I knew it well.

So off I went, dropped by the others quickly, and settled in to a nice rhythm. In Buda, tooled around a little to add a little extra mileage but avoiding going out past the stone factory with all that road debris. Stopped at a Sonic to go to the bathroom- always a nice option because the bathrooms are outside. And then heading back in, which is mostly downhill and super fast compared to the southbound route. Passed a bunch of T3ers on their way out, which was nice, and then finished by 8:15. A good day already, and still early!

And glad to have a pretty easy ride done, as I'm planning on riding with C's church group in San Antonio for another 25 miler. Lots of cycling this week, but it's all good.

Note to self

2009-06-25T21:13:00.000-05:00

An Ironman doesn't eat quite so much fiber as I did today. Ugh.

Eat like an Ironman

2009-06-25T14:53:00.003-05:00

I have been listening to a new podcast Fat2Fit Radio and have been enjoying it. There are two guys, one a Canadian, so you get to enjoy the "aboot" and "agaynst" and all the other lovely Canadianisms. The other is a Californian, and they discuss the Californian's weight loss journey, practical weight loss tips, and other motivational and informational topics. Their basic premise is to eat like the person you want to become. So you figure out what your goal weight is, and what is the BMR or basal metabolic rate at that weight, and eat that amount of calories. So it is a long term, lifestyle changing plan, not a quick weight loss and then go back to eating like a fat person. It makes sense.

It also got me to thinking- if my goal is to be an Ironman- to complete a long course triathlon of 2.6 m swim, 112 m bike, and 26.2 m run- I should act like an Ironman. And seeing a bunch of T3ers finish IM Coeur d'Alene, I have a number of people I can learn from and emulate. And it's really helpful that so many of them have blogs and tell me what they're doing! It seems like Ironmen eat lots of food, but it is primarily complex carbs, lean protein, fruits, and vegetables. They eat to fuel their workouts. They eat things that allow them to train hard and succeed. Sure, they have heavy restaurant meals, beer, or pizza, but that is the exception. They are not scarfing McDonald's before a run because they know they will hurl.

So instead of having that as my goal, and saying I will just magically be like that some day off in the future, what if I pretended I was an Ironman already? What would I eat if I was an Ironman? What would I be doing? Would an Ironman eat that? And while I've only had this epiphany for a couple of days, it is resonating for me. I was driving home from work, and that is usually a dangerous time- I'm hungry and tired, and pulling through a drive through would be so much easier. But I thought about it, and figured an Ironman would go home and eat the healthy hummus with pita and a cucumber in my fridge. So I did. Huh.

And yes, it is a little sexist and weird to say that I want to be an Ironman, since I am indeed a woman, and not interested in a sex change at all, but that's the lingo, and I'm sticking with it!

Better Run

2009-06-22T21:11:00.002-05:00

Last Monday, the specialty workout was at Barton Springs and consisted of 15 minutes of core, a one mile warmup, leg exercises, and then three miles of fartlek intervals on the Town Lake trail. It was 99 degrees, and I was toast about two miles into it. About two hours altogether. It was fucking miserable.

So this Monday, the specialty workout was again at Barton Springs, and since all the coaches are in Coeur d'Alene, the newest coach was supposed to be there. He never showed, or may have gone to the wrong meeting spot. So we just repeated the workout from last week, though, because we waited on the missing coach, we skipped the core and warmup. It was 104, according to the church thermometer on the way home. But this week was much, much better. I still worked pretty hard on the intervals, and it was still pretty miserable, but not nearly as bad. Some reasons- I knew the plan and the route better. I didn't have the coach waiting for me at the end. And I cut off the last chunk on the trail, and went through the park back to the cars, though I think the mileage overall was very similar. I also hydrated much better before the run. And finally- maybe I'm actually improving. Progress!

60+ T3ers In Coeur d'Alene Ironman

2009-06-21T15:46:00.003-05:00

60+ T3ers in Coeur d'Alene Ironman, and I'm tracking them on www.ironmanlive.com and www.ironplan.net which are great. The problem is not having the background. I get the times, and can tell that people are staying steady, or went out too fast on the bike and now are slowing, but I can't tell what happened to the two women who started the swim and now don't have any bike splits. Did they quit? Did they lose the chips? Bike wreck? I want to know what's going on! It almost makes me want to go sign up for twitter because a number of them have friends and family posting twitter updates. Almost.

It is exciting to see these teammates take the race on. This is the first group I've followed through training from the beginning- all the daily struggles and successes. And now seeing them compete is fantastic and it gets me all excited about my future races. If I hadn't already biked twice this weekend, I would go get on my bike right now!

Mamma Jamma Training Ride

2009-06-21T15:29:00.003-05:00

As I have had such a fun time with charity rides, I have been actively looking for more. Two people I know are doing the Mamma Jamma Ride Against Breast Cancer, which is a one day charity ride in October. I have a few problems with it- first the name is stupid. Second it's two weeks before Longhorn, and I don't want to compromise Longhorn. Third, it's on a Saturday, and I have already requested the previous Saturday off, so I'm not entirely sure I can get this one off. Fourth, it's a $500 minimum fundraising fee, which is a little high for my plan of just donating the money myself for charity rides instead of having to ask other people.

So with all of those factors, one thing in this ride's favor is they have training rides every weekend, alternating Saturdays and Sundays, which is really nice. So I went down this morning, planning on doing the 15 mile instead of the 30 mile, which were the two options. There were about 40 people riding, with two SAG vehicles. They had maps, leaders, sweepers, and SAG cell phone numbers provided. So it sounds like it should be really organized. But with a ton of complete newbies, and leaving from Mellow Johnny's downtown meant lots of stoplights and stopsigns and turns, which split up the group. And because they want to keep everyone together there is a lot of stopping and starting and waiting. And with all the newbies, it was pretty nerve-wracking to try to anticipate people doing unexpected things.

When we finally get some clear road out east on Pleasant Valley and on to Oltorf, there are some big ass hills, which just trashes the newbies. I, however slow, have not had to get off my bike and walk in probably six months now. It's a point of honor, even though I know there are hills that will make me walk in the future. And it was amazing to me to ride past all these women and men that have gotten off their bikes to walk them up. I am fit. I do have muscles. I have made progress from my first road ride with TNT where I had to get off on Spicewood and thought I was going to vomit my lungs out of my chest. Being able to ride up, even at only 3 mph, was a great feeling. Almost great enough to push me to go the 30, but I resisted, or rather, my quads were shouting "hell no!" So a good mostly downhill ride back to Mellow Johnny's and then home for the stretch, shower, and nap. I'm still not sure about doing the ride, but I am pretty sure I'll come back for more training rides.

T3 Group Ride

2009-06-20T18:57:00.000-05:00

I got to go on my second T3 group ride today and it was great. My work schedule is changed around for these two weeks because of the head doctor going on vacation, and that is just fine with me! It gives me two Saturdays off in a row, which I plan on spending the morning at the group rides. So today’s ride was Kiker to Fitzhugh, which is the same ride as I did on the first group ride I went on back in February. We met at 7 am, and it was already hot and sticky, though overcast. I got my stuff together, chatted with some other T3ers- it was a sparse group because 60+ people are at IM CDA along with all the coaches. But it’s nice to have a smaller group to get to know, and it’s not as intimidating.

So at 7:30 we were off, and while I didn’t get dropped before leaving the parking lot, I only made it to the stoplight at Slaughter before losing all contact with the group. I was planning on 20, maybe 25 if I went to 71. I remembered the route, and toughed it up the hills on the way out, and was almost to the 20 mile route turnaround at Circle when the two new women I’d met passed me coming back and invited me to join them, so I did. And it was nice on the way back because I was able to hang with them. There were two pretty nasty hills coming back, but having other people around makes such a difference because you’re looking at them, watching their cadence, or talking, and it just passes the time and miles much faster.

And then we were back- about 1:50 total, and there were still a few cars out of the 30 and 50 milers. We chatted for a bit and then headed on. I would love to get a regular group ride with breakfast afterwards to make it even more social, but it didn’t happen today. I came home, showered, ate some breakfast tacos, and then on to the couch for a nice nap with golf in the background. I love Saturdays when I don’t have to work!

Three hours is not enough

2009-06-09T10:56:00.002-05:00

So I researched what the Biggest Loser contestants to to work out, and it seems they average four hours a day, 75% of that being cardio, 25% weight training. They aim for working off 3500 calories or one lb a day, and they can judge that with the Bodybugg armbands (which cost $300!) And it's mainly by themselves. Working out with the Jillian and Bob is special, mainly for filming, because the trainers are doing multiple shows and other things and are not available for every workout. And they learn some good routines that they can take back home before the big finale, where it's a minimum of 4 hours a day.

So, just for kicks, I've been trying to do something similar on days that I'm not working, and to try 1-2 hours on days that I am working. And not only is it physically tough, mentally, it is hard to stay focused for that long, even if you do multiple different activities. Even with the charity bike ride, it was 4.5 one day and 2.5 the next, and that doesn't hit the 4 hour average and was all cardio, and I was toast! And yesterday I did 1 hour spin, 1 hour body pump, and 1 hour Hash run. And that still is an hour short! I've been tracking on sparkpeople, which a cool, free website.

The professional triathletes (and other professional athletes of any type I'm sure) do similar length workouts, where they swim 2 hours in the morning, eat, take a nap, and then run 2 hours in the evening, or whatever. That they break the day up into sessions, with lots of napping. I'm definitely down for the napping! And not having a real job helps with that too.

Anyway, it's been an interesting experiment, and an eye opener, to think that as much as I work out, it doesn't even touch what it takes to drop weight like the Biggest Loser people or to be as fast as the pros.

The last point of all of this, Longhorn official training doesn't start until 7/5, because they believe a 16 week training plan is all that is needed, and to concentrate longer than that leads to burnout. So in the four weeks until 7/5, coach told us to have fun, and play, before the real work starts. So that's why yesterday I did all the Gold's workouts and the Hash run. I want to keep up my base level of fitness, but experiment. Other things I want to do- Schlitterbahn, kayak (please rain!), beach, Body Jam, hike the greenbelt, go camping, and Schlitterbahn again. Good times!

Motivation

2009-06-07T20:50:00.002-05:00

With every step I am moving closer to my goal.

360 ride

2009-06-07T14:18:00.002-05:00

Loop 360 is a favorite bike ride for Austinites for the wide shoulders and big hills. I have done small portions of it, but the hills have been intimidating, as well as the ramps where the highway traffic enters and exits. But S was looking to ride on Sunday morning, and she was game for a ride on 360, having ridden it a couple of times.

So 8 am, we meet at Barton Square mall and head out northbound on 360. The hills are tough- even in my smallest gear, I'm struggling, going 7-8 mph uphill. But there are a couple of big downhills, which are scary, but a nice change from the pushing. We planned on going out for 45 minutes, and turning around, and since S climbs better, we developed a routine where she drops me on the climbs, but I catch up on the downhills, and we stay together on the flats. It seems to work pretty well. And on the first downhill I hit 42.6 mph!

We turn around about a mile from 183, feeling good, but a little concerned about how hard the hills will be on the way back. Immediately we notice there's a big wind- probably 20 mph, gusting to 25. I certainly didn't notice it northbound, but it feels strong now. And the hills are just brutal. I never had to walk, but there were some really bad points going 3 mph and hurting. And the flats all feel like false flats because of the wind, and the downhills don't feel as long. It's a long way back to the cars.

So it was tough, but I think it is a good marker- 22 miles in about 2 hours. I would like to come back, maybe once a month, to ride it and compare. I know climbing is a weakness, and this will definitely help me improve, or kill me. Either way I will change!

Excitement on my street

2009-06-06T21:02:00.003-05:00

This morning when I went out to get my paper, I noticed my neighbor's car was parked at an odd angle in her driveway. This neighbor is the main caretaker of a man in a wheelchair, and there are usually 2-3 other helpers at the house at any one time. As I looked closer, I saw that the rear bumper was damaged, with debris spread over the yard. I walked over to investigate, and one of the helpers was coming out, and I asked him what happened. He looked groggy, and said he didn't know. And then he said "my truck's been stolen." Hmm.

Turns out, at 3 am, a car was speeding down my street and my house is at the inward point of a shallow curve. He jumped my curb, drove across my driveway, missing my car by about 3 feet. He missed the large 12 passenger van in front of her house before crashing in to her little car and the helper's truck, and missed running over a fire hydrant too. The driver left his car, ran down the street to his own house a block away, followed by an across the street neighbor who was awake. The driver was taking his clothes off as he ran, apparently so no one could see him. The across the street neighbor called the police to the driver's house, and they took him to jail for DUI and marijuana possession.

The police tried to wake up the neighbor, but with the ventilator running in the house, they couldn't hear. So the police hauled away the driver's car, the helper's totaled truck, leaving the little car, and a fourth vehicle, the handicapped van, with front end damage. And I slept through it all. I slept poorly last night, got up around 3 to go to the bathroom, and I can sort of remember a dream of some noise of a loud car, but it's hard to tell if that is real or I am inventing it after the fact.

So one drunk and/or high 25 year old guy caused a lot of damage. Luckily, no one was injured- he had some minor scrapes. He could have hit and killed someone. He could have crashed into my house, or my neighbor's house. So far he's being held for two misdemeanor charges- DUI and reckless driving- only $7000 bail. He has no insurance, and could be cited for that, plus leaving the scene of a crime, and marijuana possession. And how bizarre. My poor neighbors- sleeping in their own home, and this guy just wrecks three of their vehicles. Hopefully their insurance will cover it, or sue the guy for damages. Of course, he's probably unemployed and has no money. What a mess.

But again, he could have killed someone, or wrecked into a house. So I am grateful he did not. Small blessings.

Tour de Cure

2009-06-02T17:28:00.002-05:00

This past weekend I rode in the Tour de Cure. This is a two day charity bike ride that starts in San Antonio, overnights in San Marcos, and ends in Austin. I had signed up at the Blanco ride, mainly because the Tour de Cure people were manning a rest stop and gave me a ride after I broke a spoke, so I hated to say no. Turns out, I love charity rides! They are the right speed for me- slow! Or really, go at your own speed and catch up at rest stops, or meet up at the end. And they are raising money for a good cause. And they have pretty nice people overall.

So this started Saturday morning at 3 am, when I got up to head to Akins for a bus to San Antonio. I had plenty of time because even though they said absolutely leaving at 4:45 am, we didn't leave until after 5 am. A long bus ride, mainly because the English couple behind me talking the entire ride. Do they not talk at home? Why do they have to do it when everyone is trying to sleep?

In San Antonio, put my bag on the luggage truck, aired up my tires, and waited for the ride to start at 8 am. There were three options: 15, 53, or 80, and I chose the 53. And it was great. There were rest stops about every 10 miles, so it was ride 45 minutes, take a 15 minute break. And it really wasn't that hilly, so that was good, plus it was cloudy, so a little cooler. And I met up with some Austin friends at the rest stops, so that was fun. Talking to people on the ride and at rest stops- 99% of the people were super nice and friendly. The only assholes- the guy on the bus that wouldn't let me sit next to him, and the Draft team that cut in line at the bike pump. In San Marcos, at the end were the worst two hills of the day, and then I was done.

The only problems were the bug bites/ boils/ blisters I had all over my hands and feet from the ranch last week. Those were really uncomfortable. And then with the weird getting up, bus, waiting around, etc, I didn't drink enough water early on, and by the end, I had gotten really dehydrated. And off the bike, my feet were killing me, plus the sun came out and it got up to about 90. So I hobbled around, getting my dorm room, arranging my stuff, a short massage on the legs, and then thankfully, a cool shower and a nap. The dorm was a suite, and the other girl was from San Antonio with a group of other cyclists who were all drinking beer in the hall, like college students. So I hung out with them and that was fun. We all went to dinner together- they had BBQ, a comedian, music, and awards. And then back to the hall for the rest of the beer and in bed by 9.

The next day, I was feeling rough. My feet hurt the worst, but generally just tired. I had the option of 25, 58, and 80, and I had wanted to the 58. But the way I was feeling, plus having to drive to Dallas directly afterwards, steered me towards the 25. And the first 10 miles were slow and stiff- a little more hilly on Sunday. And then I warmed up and was feeling great, and really kicking myself that I didn't do the 58. Bummer.

At the end, Freebirds burritos and Bluebell, another short massage, and then packed up and headed home for another cool, wonderful shower. So overall, no butt soreness, and no sunburn, which I had worried about more. And to learn for next time to expect to feel crappy early on the second day, but that goes away. And I am ready to do another one. MS 150 is not until April, though there is a San Antonio MS 150 in October, plus Hotter than Hell in August. I just don't want to compromise Longhorn training. But long rides are needed for training, and charity rides have nice, supported rides, plus not riding by myself is a big plus. I'll have to do a little more research on that.

And on to Dallas for a nice visit with my sister for her birthday.

Creedmore Cruise

2009-05-19T13:21:00.002-05:00

Nice bike ride this morning, though to get to the pretty and mostly empty country roads, I have to go down some busy ones. 1327 has nice wide shoulders, but it leads to the county dump facility, so tons of garbage trucks go by, kicking up a lot of dirt. And Slaughter Lane is always a little nerve wracking, even though it has a bike lane. But cool weather, birds singing, and a mild breeze made for a pleasant morning.

Though I had a close call on S 1st when a truck behind me didn't give me the right of way turning left, and instead decided to try to pass me from behind in the intersection because he wanted to go straight. He forced me off my bike and came within an arm's length of me. That was scary, and it makes me angry that these oblivious drivers in metal boxes think they own the road. I don't agree with the aggressive downtown bikers that run red lights and pass in between cars either- I think they're wrong too. But perhaps a little courtesy and following the law by both drivers and cyclists would be a good thing. And when you're behind the wheel of a potential deadly weapon, then you need to pay attention and yield the right of way to the vehicle in front so you don't kill someone!

Muddy Buddy

2009-05-18T13:12:00.000-05:00

Sunday was the Muddy Buddy in Johnson City. Five miles of alternating running and mountain biking, interspersed with obstacles. I was worried about the obstacles, in particular a wall climb, as I'm not so good at hoisting myself over tall objects. But the obstacles were not the problem- the other participants were. First, let me remind you that Johnson City is in the Hill Country. Lots of hills, with lots of loose limestone rocks. So the mountain biking is not on a dirt trail, it's on a hilly, rocky jeep trail. I have a hard enough time pick my path on a mountain bike, and when you add in 900 other people hauling ass unsafely down the same path, it's a disaster. I had a number of close calls, but luckily no big falls or injuries, though a number of other people were not so lucky. And the alternating with the buddy part meant there were always faster people coming from behind. And the mud pit was kind of fun, but with the cold front that came in on Saturday, it was about 65-70 degrees on Sunday, which was a little chilly. But I'm glad to have experienced it.

My Muddy Buddy loved it though, and was surprised when I told her to count me out for next year. I just don't want to go fast, and get irritated when people around me want to go fast and jeopardize my safety to do it. I think the nice, relaxed charity ride in Schertz has soured me on competitive races. Or really, maybe I just need to do more charity rides! Next up- Tour de Cure!

Post #100!

2009-05-12T19:29:00.003-05:00

I can't believe I've posted 99 times already. It's been 11 months since the first one, and time has been moving quickly. I feel like I'm more focused on my training and nutrition recently, and I'm finally making some good triathlon friends and feeling more comfortable at workouts and get-togethers. I hope that continues to grow, and I still have hope that the right guy will join T3, we will train together, fall in love, and get married by Bill Reilly after finishing IM Kona, all filmed for the TV show to make people cry. Fairy tale? Yes. But I can dream, right? Hey universe, are you listening!?

I've had a couple of good early morning workouts this week, and I have found that I am much more energized afterwards. I really liked the spin followed by a Barton Springs swim this morning. Spin was tough- lots of climbing, and I did just one lap at BS, but it was nice and chilly, and I was able to take that cool feeling until about noon, so that was awesome. I'm not sure how it would work if I actually had to go to work afterwards, but it was a good start.

And five months and 12 days until Longhorn! Maybe post #200 can be my race report...

The Rookie race report

2009-05-11T19:06:00.000-05:00

I was looking forward to The Rookie because it's a sprint at the Texas Ski Ranch in New Braunfels, and it is the same course as my first adult triathlon (not counting the Ironkids tris when I was 11 or 12) last year. I was interested to see how I compared to last year and hopefully I had improved. And I did, but barely:

2008: 1:30:28
Swim 8:13; 2:44/100 m; T1 3:39
Bike 47:47; 13.8 mph; T2 1:38
Run 29:08; 14:34/ mile

2009: 1:30:14
Swim 8:37; 2:52/ 100m; T1 3:26
Bike 47:23; 14.2 mph; T2 2:08
Run 28:38; 14:19/ mile

There's a rumor that the swim this year was long- a 400m swim vs a 300m swim. That would make a difference, though the swim was tough because the mud and silt were really kicked up on the second half- more like swimming in chocolate milk than water, and I was sighting a lot more than normal. The water was actually really disgusting- a bad sulfur smell, and knowing the goats are pooping in the water, along with 1000 people peeing in it in the pre race warmups. Gross. But the improved bike and run times are exciting, and if I hadn't left my gloves on, and then turned around to put them back, then T2 would have been shorter and I could've broken 1:30.

The other interesting thing was I was able to push really hard on the bike, passed a lot of people on the first half where it's pretty flat, but once I hit the hilly section on the second half, I was hurting, and that was not a good omen for the run. I started the run with an older overweight woman with a green tri top on, and I thought "she's not any better than me, I'm going to catch her," which shows that I do have some hidden competitiveness in me! But even though she was walk/running, she was staying 10, then 20, then 50 feet ahead of me. And at the half way point I realized I was not going to break 1:30, and that was demoralizing. But I trudged along, and was happy to finish.

A lot of the T3ers out there, a couple of fast folks that got awards. The race was well organized- High Five puts on a good show, even with a huge crowd of ~1000 triathletes. The only beef- I always stick around for the awards, not only to cheer on the winners and keep a bigger audience, but most of them give out door prizes, or other freebies, and I figure that's the only award I will ever win. And at the end of this- zero door prizes, so boo on that.

And even with all the prerace drinking water, and trying to stay hydrated during, I still came home with a bad dehydration/ exertion headache, which lasted most of the afternoon. But a good race, and the first of the Texas Tri Series- in the bag!

Pictures from the garden

2009-05-07T15:06:00.007-05:00

The garden has been coming along nicely. Some days I go and look, and things are sprouting and blooming before my eyes. And then some days, I think that everything is looking puny and about to die because I haven't watered enough, or I watered too much, or whatever. It's a little bit different, using the containers rather than just dirt in the ground. They are a little more picky about water. The tomato plants suck up water like a sponge, and always seems dry, while some of the squash have tiny mushrooms and some white fuzz that might be trying to be mold. I think location also plays a part, because the deck is the sunniest, but Lumpy Dog takes offense to some plants and knocks them over. So I moved those to the side yard, which is sunny, but has a tall fence and the house, so it's direct sunlight for only about 4 hours or so. And there has been weird, overcast, but hot and humid weather recently, so that probably doesn't help.

The marigold is in the front yard and I have really enjoyed seeing the color every day. I am not much of a flower person, but I think I will add a couple for color throughout the year after the experiment with the marigolds and begonias (which have mostly withered already).

Here is the biggest plant- four yellow squash in a big planter. I probably should have thinned them, but they all look so good, and I ran out of planters so I would've had to throw away whatever I thinned, and that's just no fun.

In the mornings, there are huge yellow squash blossoms, and after they are fertilized (I think, but I'm not a horticulturalist!) they start to form the squash vegetable. From all the blossoms, it looks like I'm going to have a lot of squash!

So far, I haven't used any pesticides, but I have used some Miracle Grow. I'm not a huge organic or die kind of person, and really, I just don't know what else to use. And with the containers, all the plants have is that little gallon of soil, not the whole vertical section like in a dirt garden. In a dirt garden, I could work in cow manure, or any of the other supplements, but with just the container, I'm not sure what else I could use.

And in the back yard, I had an old compost heap from the previous owner that has not been used- Lumpy Dog loves to eat compost, so it doesn't actually get to compost. It's pretty shady, but the plants I put out there are doing pretty well, including the bush beans, which had pretty little purplish flowers and are now sporting some beans.

Sweat

2009-05-06T21:31:00.002-05:00

So I've always thought I was a heavy sweater. I do not glow or perspire, I sweat. Compared to some of my fellow triathletes though, I am not as sweaty as I think I am. At work, I get uncomfortable with the temperature, between the cap, mask, surgery lights, heating pads, and gloves. And then add in the nervousness when something doesn't go quite right. I can sweat up a storm!

But while exercising, I don't seem to sweat as much as the next person. I went to AM spin this past Tuesday morning, and it was probably 80 degrees and 80% humidity, which was pretty uncomfortable, though the big ass fan does help. I sweat primarily from my head, and mostly it seems from my forehead, so the sweat drips down into the eyes all the time. Next is probably my neck, them forearms and then upper arms. It's funny, but I really don't sweat from my armpits much at all- maybe the antipersperant does work. So when I am working hard, it drips from my head and elbows and you can see the drops on the floor. I usually have a ring of sweat around the collar of my tank top, but the rest of the shirt is not wet, but maybe a little damp, same for the shorts.

Now compare that with one of my coaches who will remain nameless for his protection. After the five minute warmup, he has soaked his tech T shirt. He doesn't just drip, it pours off of his head, arms, and legs like a faucet. There is a lake of liquid underneath his bike. After the most recent workout, he got off the bike and was walking around, leaving puddles where it dripped off, ran down his legs, and out of his shoes. It looks like he just got out of the pool. How is that possible?

And I do see some people that are not really sweating during the workouts. Maybe just the drops above the upper lip type of sweating. I know that how hard you are exercising doesn't necessarily have anything to do with how much you sweat. A lot of it is individual, your personal sweat rate. But at the same time, I feel like I've accomplished something if I get a good sweat on.

I have done a little research on sweating, and found that you can measure your personal sweat rate. Weigh yourself naked before exercise, then go out for an hour (or 10 or 30 minutes or whatever). Then weigh yourself afterwards. Add in any water you drank or subtract if you had to pee. That is your personal sweat rate per hour. It ranges from 0.6-1.4 L for average people, to a the record of 5 L per hour for someone sitting still in a hot room. For perspective, a small bike bottle is 0.6 L and there are 2.2 L per gallon. The sweat rate will increase with exertion, temperature, and humidity. I've also heard that the more in shape you are, the more efficient your sweating is, which means you sweat more to cool off your muscles earlier in the workout and produce more sweat. I haven't seen any research to back that up though, though by the sweat rate of my coach, maybe it is true.

So I like to sweat when I'm exercising. But I hate to sweat when I'm in real clothes. If I'm hot enough to start sweating, I get irritated. In Texas it is hot from March to October, so that is a long time that I am irritated. And I think it ties back into the old pattern and the negative thoughts come in. "If you weren't so fat, you wouldn't sweat so much." And I do think that there is truth to that. I am wearing an insulated coat- of course I'm hot. But really, when it's 100 degrees outside, just about everyone is sweating, regardless of how much they weigh. I also think thin people wear fewer and lighter clothes- tank tops, shorts, skirts, etc. And the more skin is exposed, the more sweat can evaporate and cool you down. So why don't I wear things like that more often? Because I think I need to cover up more skin to hide my fat.

Well, forget that. I've started wearing capri pants to work- mainly because I brought a little fan and it cools my legs off. I wear thin wicking socks and crocs with the holes in them. I also use an ice back on my lower back- sometimes my back is sore, but mainly to lower my core temperature. I am also trying to swim in the mornings before work at Barton Springs because that water totally lowers my core temperature! I am occasionally wearing tank tops too, and not just when I'm working out. But that does make me feel a little exposed, and that will take some getting used to.

And then on the mental side, every time I notice I'm hot or sweating, I am going to say "yay, I'm am using up energy to produce this sweat, and I am sweating out the fat." Hopefully that will help me keep a positive perspective. And then I will go jump in Barton Springs to cool off.

Nice ride

2009-05-03T14:49:00.002-05:00

It's been two weeks since I've ridden my bike outside due to wet weather and work scheduling. I've been getting in some good, consistent spins at T3 on Tuesdays and Thursdays, but it is just not the same as getting outside. It rained early this morning, but by 9:30 it was drying up and the sun was coming out, so I was off. I had 30 scheduled and planned to do the Kyle out and back.

It was great- lots of wildflowers- mealy sage, cowpen daisies, coreopsis, bluebonnets, Mexican hats, Indian paintbrush, spider wort, pink cups- I'm sure some of those are made up names, but whatever. Everything was blooming. And I was feeling strong. Made it out to 1626 in less than an hour, and then tried to add on some mileage to see if there was an alternate route back. And there is, it's just the IH 35 frontage road, which is suboptimal. But up to the next crossover and back to Old San Antonio Road and back home. Lots of other cyclists out and about as well, and one guy in particular in a Violet Crown kit- he passed me, but I was able to hang with him on the mild downhills- very cool. He took off up the next incline and was gone though, until he passed me again on South 1st- he must have done a loop around Akins or something. And he said "almost done, keep it up!" which was nice. Wound up with 28 miles, which was fine.

Back home, mowed the yard while I was still dirty and sweaty, then shower, lunch, computer and kitten time, and now a nap!