Eternal Recess - Triathlon + Training

St.Croix 70.3 Race Recap

noreply@blogger.com (Rose) — Mon, 07 May 2012 13:39:00 +0000

*Typed on my iPad, please excuse misspellings and grammatical errors! More pics to come*

It was noticeable in the Miami airport as our fellow passengers gathered at the gate for St. Croix, that the people that race St. Croix are racing to win. Every single person had a body fat percentage of under 8% and it was the fittest group I've ever seen in my life. These were not recreational age groupers. These people were here to collect their Kona slots. Whoa. I felt pretty out of place, but i kept in mind I am just here to have a good time and finish the race as best I can.

It was quite a busy few days with our surprise Friday wedding and pre-race day. The weather had become increasingly questionable and the downpours here are no joke. Going into this race I knew the weather was my #1 challenge as I don't do too well in the heat and humidity. I hadn't really considered that it could rain the whole bike course. Now, I love running in the rain and I don't mind swimming in the rain, but riding in the rain is a whole other story and I'm not super comfortable at handling my bike in serious rain. Since the weather here can change in two seconds I decided to just play it by ear and adjust my race as necessary.

Pre-Race:

I went into this race pretty intimidated. I really felt like I didn't have any right to be racing here with these people. The age groupers looked like pros. 99% of them. This race really is made up of the best of the best. And then there was me.... I felt a bit out of place, but figured what the hell, all I have to do is just keep going. It's not like I was going for a win. I knew given the girls in my AG I would probably come in last and had to be okay, mentally with that. If this race had the normal array of age groupers, I probably would be more middle to back of the pack, but not here! I'm nowhere near winning anything in the 70.3 range, but I usually am a strong athlete and I knew that I had to swallow my pride because I was going to be coming in last here.

Race morning we woke up, ate something, and got ready. No big deal there. We had a two mile ride into town to the race. It was raining a bit, but not too bad. The bugs here love me and I am covered in a billion little bites so the cool water felt good on my skin. I have a bit of an allergic reaction going on which is more annoying than anything else. As we made our way onto the main road it started pouring. Pitch black, slick roads, pouring rain overwhelmed me. I pulled over and told Adam I didn't think I could race today. He was really surprised since I'm not usually such a wuss. We got back on the road and I just tried to hold it together and not slip on the way in. By the time I got to transition it was still raining and I just had a bad feeling. I've never ridden in real rain (CA rain is waaaaay different than the torrential downpour of the Caribbean) and I knew it would be a technical course with lots of descents with turns. Adam and I talked about it for awhile and I gave him a firm no. My heart rate was at about 117 and I thought I was going to throw up. I am never really like that so I figured maybe I was just having a gut feeling that it was a bad idea to race.

Yet, I looked around and I forgot there was also a sprint race going on. I saw all kinds of people who didn't look like the fancy pants racers and thought shit, if they can do it I can do it. I was going to text my family that I wasn't racing and then thought, fine I'll go for a swim. Well, when we hopped off the dock to swim to the island, none of them came with. Hah, joke was on me. But the swim was the best I felt all morning. Its a really short few hundred yards over so no big deal. Once on the island we had some water, I almost smacked into Lance and found some friends we'd met earlier. It was nice being isolated (no crowd) on the island. The pros were warming up right with everyone else. I'm not much of a celebrity fan type, but it was pretty neat to be in such talented company and have a unique experience like that!

The Swim:
My goal for the swim was to just stay calm the whole way since I was feeling so completely out of sorts. My age group was tiny, I think 30+ girls registered but only about 18 showed for the race. The whole vibe of the swim start was casual and friendly as opposed to frantic as it usually is. The race director just stood behind us and wished us luck and off we went! I stayed well in the back since these girls weren't messing around and I was a little concerned about how I was feeling. I found another girl who I swam with, which made me happy and relaxed since I like swimming next to someone. I thought of Jillian and how I like to swim with her and my mood began to relax and improve. Unfortunately we were pretty slow even though I thought I was making good time. There is quite a current there which made it a bit tricky but nowhere near as gnarly as Alcatraz. We were lucky it was unusually calm since usually it's crazy choppy. I figured at least I felt good and not out of my heart rate zone getting out of the water. My whole game for the race had changed to just finishing kind of before I started. I had no real idea what it would be like here before I came. One day I'd like to come back and actually try to race, but today just wasn't going to be that day.

The Bike:
I got on my bike without much ado. T1 was a mud pit. I was worried my cleats would be full of mud and not clip in, but i managed to smash them into the pedals. I saw Adam finishing the 8mi loop in the beginning of the ride and I could tell he was super excited to see me riding and he was hauling ass with some tough looking guys. It was the longest 56 miles I've ridden. It's not so much that the ride is hard....it's just relentless. You start climbing hills right off the bat. A little shorter and steeper than Santiago. It was like someone took the Santiago elevation profile and squished it into a shorter distance so steeper and more hills. I kept my pace low and just figured I'd have a good run. It's always hard when I haven't ridden course. Knowing it now, I'd know where I can let it out and where to hang back.

It was absolutely beautiful. The most amazing scenery I've ever seen. We rode along the coast, through rainforests, along countryside and farms, saw iguanas, peacocks, horses, goats, mongooses (mongeese?) and lots of squished frogs. We pretty much rode the entire island and along the way there were some historical landmarks and what looked like old ruins. I really enjoyed the view, sometimes you have to look around and be grateful for what you're doing and why you do it and that you CAN do it. It was pissing down rain, so I let go of any frustration and just accepted the rain. Riding in the mud and puddles and getting filthy was fun. It rained so hard that we went through some puddles that were about a foot or more deep, it was nuts. They had plenty of people out marking where to slow and where to turn and cheering. The islanders and the crowd were just amazing. Aid stations were smooth and frequent and the volunteers were great at handing off water.

There's no missing the beast. The islanders paint the ground marking the start, the grades and the distances in 1/10th mi increments. It's a bitch because you make a sharp turn to get on it effectively losing whatever speed you had. It starts steep right away and naturally, the rain began again just as I got to it. It's like the steep side of modjeska but it just goes on and on! I rode a good chunk of the beast until I tried to stand and my hands were slipping on my bars from the rain. I got off and tried to hustle up the really steep stuff on foot. Then I hopped back on and rode the rest of the way, passing a number of guys in the process. That part felt good. A bunch of islander ladies were hollering at me to pass all the men so I felt a little fire in my belly and did what I could. Granted, they were old dudes, but it felt good anyways!

The descent wasn't as bad as everyone said. None of the descents were bad at all. It wasn't like descending modjeska at all (the descent) and I was really really really glad I rode the course instead of wussing out. Nothing was too scary and there weren't a ton of people around me making me nervous that they'd wipe me out. In fact a lot of the course I rode alone or leapfrogging with one or two other people. It was really nice to go my own pace and not feel like I was riding in a crowd. I hit mile 38 and thought shit I'm mentally at mile 50 and pretty much out of food. I was really, really hungry. Those first 20 miles burn more than you think they will. I took my salt the whole way and took the same amount of food we usually do on races, but whoa super hungry. I think I ran out of food at mile 40 and realized, that's gonna screw me on the run. And it did. But I know keeping up on the salt and the water helped me as best it could I went through at least 5 or 6 bottles of water, I had to remind myself that even though it was raining, it was also hot and I was sweating not just covered in rain!

The rest of the bike course was not too windy as it usually is. It's hilarious how many hills are on the backside. Just the second you get a flat road and a little speed bam! Hill! Nothing too bad but they suck your legs of energy. My road bike was NOT the right bike. My hips and back were suffering and I thought back to how good I felt at Oceanside getting off the bike and knew it wasn't going to be like that. Everyone had tri bikes. It was a tri bike course despite what a lot of people said. Running off the tri bike is soo soooo soooo much better than road bike and I have a better body position and so much more power for my body on a tri bike. I rode into town saw Adam on his run and headed into a very muddy t2.

The Run:
I had to move some bikes to rack my bike since people had racked on top of my stuff, but I know most of the girls were gunning for time, so it was no big deal for me to take a little extra time. I put on running shoes, thought about finding porta potties, decided to just pee where I was instead. Classy, I know, but its lesss gross than going into a day full of used porta potties and I was already dirty and wet. Being a guy is much easier, I'm sure. I started the run and figured I'd just settle in. Unlike Oceanside I wasn't running 9:00 out of the gate trying to slow down. I was at about 10:15 or something and thought huh...I don't think i'll be I hitting the gas, but you never know. The 2 mi run out of town has some shorter hills, just enough to remind you of the bike you just did. Aid stations were amazing and I used the ice, water, sponges and even treated myself to some coke to make up for my lack of sugar. The 2 mi on the Buccaneer property was the humid part. It had stopped raining and while there was cloud cover (thankfully) the sun is still burning right through it. I felt like I couldn't get a good breath, so I kept breathing with my foot strikes trying to even it out, but it feels stifling and I was unable to get a good clear breath. It's frustrating because I've run in the heat and the hills and this run was total bullshit. I had no more matches to burn even thought my heart rate wasn't that high ... I felt like hyperventilating when I tried to pick it up due to the humidity. I hadn't expected that. The Buccanneer run is pretty hilly and it takes you back into a wooded trail that is full of gnats and mud...Everyone comes out of the wood covered in gnats. The 2mi back into town was the easier part.

The first four miles of the run was the hardest. I just felt tapped energy wise and I knew how flipping slow I was and how crappy my time was. But for the day I had, the weather we had and the course, I kept reminding myself that it didn't matter if my time sucked. I know I'm better than what I did. I know I train way harder. But I was going to finish even if my pride was on the floor. A lot of people signed up for the race and didn't show. A lot of people crashed. A lot of people wouldn't even have signed up in the first place. And there were really few women on the course, so as a woman I knew I was alright just for being there. I was uninjured, within cutoff, and I was going to finish. I knew the heat and humidity would fuck me on this race, so I had to be ok with whatever came along. The second loop of the run I felt better. My time was slow, but I was feeling happier. I said hi to everyone, thanked all the volunteers, cheered on other athletes and just kept moving. People kept saying I looked great and my form was good. Nothing hurt, I just couldn't go any faster. It was like being stuck in molasses. The last two miles were tough!

Adam was waiting for me at the end of the street and I joked that I took my time to get my money's worth. Slightly uphill, you see the finish area but you have to go back into town and loop around. People were still out cheering like crazy and it felt pretty special. The end of the street near the finish had all kinds of hollering people and I was really taken aback. I got pretty emotional at this final stretch as there's a lot of people in this world who tell you that you can't do stuff in life. That you're not good enough. Or thin enough. Or strong enough. There's a lot of people who tell you why bother? Why work so hard? Why are you training when you're not going to win? Why do something so hard? I'm kind of an odd bird since the things that I want out of life and the way I live my life and the tngs I believe in aren't the norm. There is a price for me living my life as I see fit, and that's usually in the form of loneliness. There are many times when I feel pretty alone because so many people think I'm crazy for doing what I do - whether it's triathlon, or speaking my mind, or holding fast to my beliefs, I tend to not do or feel what the majority of people do and feel and that results in a bit of isolation. Yet for every single person who doesn't get it, or laughs and rolls their eyes or who doesn't know why I won't go out drinking with them there are always two strangers taking their place cheering, yelling, and believing so strongly in me that my heart becomes full and I am able to believe enough that I can do this, I will do this and I do deserve to be here. I cannot thank those strangers enough. Every single one of the hundreds of people that lined the streets, the towns, the aid stations, the hills, I cannot thank you enough. My words will never suffice my gratitude. It's not just that you're cheering me on in the race, you're cheering on that which is the best in me. You're acknowledging the very essence of my core, my strength and my determination. For that, there is no thank you big enough.

I turned onto the final street and could see the finish line and Adam waiting for me. He medalled me and I was finally done. We ate and cleaned up our stuff and then headed back for a slow two mile ride to the hotel. We ordered room service and had nice massages at the spa. We tucked in for bed by 8:30 and called it a day!

I have mixed feelings about my race. I know I can race harder than that. But sometimes you have it and sometimes you don't. I'm looking forward to recovering for the next month from the past two races and then hammering the shit out of SOMA half ironman in fall and getting ready for IMAZ!

Weekend Training

noreply@blogger.com (Rose) — Mon, 23 Apr 2012 21:22:00 +0000

Week's Training - Now With Funky Tan Lines

Did you know that next week we will be leaving on a plane to St. Croix?? Whoa! We've had this trip planned for so long it seems like it would never get here. After Oceanside, I told my coach I wanted to hammer myself as hard as I could in preparation for the brutal race conditions of the St. Croix 70.3. My body, however, seems to have other plans. Like rest. And more rest. And some more rest.

Two weeks ago I was plagued by a deep ache in my hip. It was as if someone pulled my femur out of my hip socket, rubbed sand all over it, and jammed it back in the socket. Knots in my piriformis, tension in my hamstrings and pain in my sciatic nerve served as a swift reminder to chill out, stretch and take it easy. Fortunately it eased up a bit after a long massage and several rounds with the at home percussion massager we got from our local CVS pharmacy. By the end of last week I was feeling on the mend even though it meant shortening my workouts a bit. I was amped to get back into my workouts but I woke up Friday with a sweet stomach flu that kept me on a short leash from the bathroom. Determined to hit this past weekend hard, I kept shoveling in hydration and nutrition hoping some of it would stick for the weekend.

Luckily I woke up Saturday ready to go! It was going to be a hot one out, so I made sure to wait for the heat to get started a little bit. St. Croix is hot and humid, and I don't do so well in the heat. The more I can acclimate to hot now, the easier it will be then. My plan for the day had a easy paced 25mi ride with 3 repeats of Modjeska grade. If you're not familiar with Modjeska, it's a 1 mile section with an average 10% grade and sections up to 20%. It's no joke! Previously, I've only done it once per ride, and I was a little unsure of how I would do three back to back repeats. It took some mental fortitude, that's for sure. It's easier when other people are out there with you, but when you're alone, you have to be accountable to yourself. I was reminded of something Jason at Cook Train Eat Race wrote in his post, Mental Toughness Thursdays about taking it easy when you're training alone. Those thoughts creep in, "Who would know if I stop? If I don't do all three repeats? If I take a little breather?" and his answer, same as mine, is that I WOULD KNOW. I would only be cheating myself. So up I went, again and again and again!

OUCH

What came after the ride was a character building 5 mile transition run. From Canyon View park, it's a slight uphill incline that changes into a steeper incline for the first 2.5 miles. I had 1 easy pace mile and then had to turn up the speed as I started mile 2. It was hot. It was difficult. And I pushed as hard as I could. Before, in training, I've struggled with this run, so it meant a lot to me to give it all I could in hopes that this time I would nail it. I knew that the way back was downhill and I clung to that thought as hard as I could. I also knew that my coach and teammates were suffering in 98' weather at The Rage half ironman in NV. I knew I had it in me, and I let all five miles have it. Saturday left me with a huge feeling of accomplishment!

I really have no idea what's in store for me in St. Croix, but based off race reports from years past the swim will most likely be choppy with a current (and not going in the direction I want), the bike may or may not be rainy, the Beast rises up at mile 20 with an average grade of 14% for 7/8 of a mile and a max kicker of 26%. I know that the rest of the ride is comprised of heat, humidity, hills and lots of wind. The run will be hot, exposed and humid and hilly. I'm pretty sure it's going to be the hardest race yet, but I'm committed to showing up and putting one foot in front of the other until I cross that finish line!

So Are You Vegan Now, or What?

noreply@blogger.com (Rose) — Tue, 17 Apr 2012 17:16:00 +0000

I'm a work in progress, but I think the changes are evident in this photo over only 6 months.

This is a question I’m asked frequently, and I decided to answer it in a blog. It’s a bit personal, but if I can shed some light on issues that anyone else is having, it’s worth sharing. First, I don’t judge. Your diet and habits are personal choices and there is one person uniquely qualified to best make those choices: you. I have no interest in convincing anyone to eat a certain way or give up the things they like. Some people are sensitive to wheat, others to dairy, still others nothing at all. Personally, I found that cleaning up my diet has cleaned up my life and enriched my everyday experience. Our diet is currently about 90% vegan. I still eat eggs, and if I feel like it, I eat fish. If the wind blows just right I might even eat bacon! Also, though I don’t by-and-large drink alcohol, if I feel like having a beer or a glass of wine, I will. What began as a reaction to a health matter evolved into a lifestyle change that encompasses my overall wellness, that of the environment and its entire resident species, and a conscious decision to vote with my wallet.

At the beginning of 2010, I had picked smoking back up (after a few years off), was drinking regularly, and was happily immersed in all kinds of culinary tinkering resulting in exceptionally rich handmade foods. Despite regular visits for cardio and/or weights at the gym, I was gaining weight and not very satisfied with my life. On a lark, I signed up for a sprint triathlon and began to make incremental changes in my life. I started a new cycle of being healthy all weekdays and then I'd let loose on the weekends. While I was smoking less and drinking less, I felt worse and worse.

One evening I came home from a hard workout, ate some hummus and veggies, showered, relaxed, had a glass of wine, and promptly vomited. I remember wondering, “What the hell is going on here?” Hangovers became debilitating, and these two aspects of my life (healthy vs. unhealthy) weren’t fitting together. The physical stress of this conflict was evident.

*TMI alert*

For a few years prior, I noticed small amounts of blood in my stool after nights out drinking or eating rich food. There were no accompanying red-flag symptoms, so I dismissed it and continued telling myself I’d go to the doctor soon. As time went on, I started passing a bit more blood and became genuinely concerned. I negotiated further with myself, cutting down the alcohol and slashing the cigarettes except for vacations and on very rare occasions. Those few random times resulted in hangovers SO grueling and I got SO wasted SO fast I couldn't believe it. The rich food I used to eat became painful to digest. Every night when I lay down to sleep my stomach hurt – I was constantly painfully bloated and uncomfortable. It seemed like the healthier I became, the fewer my options were, and the less “fun” I could have.

I finally went to a gastroenterologist in January of 2011 and he did a ton of tests and nothing was conclusive. My insurance wouldn't pay the $2500 for a colonoscopy, so I asked him to run everything else he could to make sure I didn't have cancer. Fortunately, I came back cancer and disease-free, and the doctor didn’t have anything to offer me other than more tests and prescription drugs to ease my symptoms. I was frustrated with the medical community and their lack of answers so I began an elimination diet (taking things out of my diet to find what caused the issues). I have all the symptoms of someone with IBS (and have my whole life, it's only gotten worse) and Crohn's disease (for which there is no conclusive test). I began to research what might be causing my problems and discovered the most common issues are dairy, alcohol, caffeine, refined foods (processed breads, foods, etc.), high protein diets, fatty meat, fried food, and chocolate.

It was time for me to be honest with myself. I already knew dairy was a problem for me, and I suspected the alcohol wasn’t helping (since it's a blood thinner). I knew anything rich (cream sauce, fatty food, fatty meat) was a definite problem. I was pretty bummed to say goodbye to cheese and alcohol. I spent most of my adult life drinking two glasses (or more) a night and thinking that was pretty normal. I mean, everyone has a few glasses of wine after work, right? But to be honest, it was more like 3-4 glasses of wine a night. And honestly I didn’t really ever go a day without drinking. By this time, I was beginning to realize that it really, really, really wasn’t normal and I had a sneaking suspicion that I might have an alcohol dependency problem. Adam had gone through phases of non-drinking before so I figured I’d give it a go. I had also signed up for the Escape From Alcatraz triathlon and was starting to be more serious about training. I knew it would be a big change, but I had no idea how significant, or how hard it would be for me.

Out went the dairy, and the alcohol, and the fatty foods, and almost all of the meat. We always ate some vegetarian meals, so we mixed in seafood, fish, and increased our vegetable intake. We played with different grains like quinoa, wheat berries, and millet. It came as no surprise that after a week or two I felt amazing. Gone were the painful bloating, the bleeding and discomfort. I felt light and energized instead of cramping and sluggish. I slept better, I woke up before my alarm and I felt better during and after my increasing workouts. On rare occasions I’d get the urge to “treat myself” to a glass of wine or something on my “avoid” food list, and the punishment would be swift and severe. When you’re no longer drinking on a regular basis, two glasses of wine makes for an all-day hangover. My stomach would hurt, reminding me that those foods were not meant for me, either. Some of us are slow learners.

I had to retrain my brain. The things I had considered rewards were now punishing me, and the cleaner my body became, the more I realized they had always punished me. Alcohol was always hurting me: Slowing down mind and keeping me beneath my potential each day, keeping me tied to an addictive cycle while adding countless useless calories, stripping my body of needed energy and preventing me from having a strong immune system, and increasing my chances of making bad decisions. Sure, some people can have a drink or two here and there and be fine. I’m not one of those people and while I told myself for years (decades even) that I didn’t have an alcohol problem, the further I stepped away from the barstool, the more I realized I had been lying to myself. My entire life immediately snapped into focus. Once-lofty goals became reachable. Getting drawn into personal conflict became easily avoidable. My priorities shifted as I became in control of my emotions and could finally steer my life in a direction I wanted. To me, there is no real benefit that comes from drinking; I feel really good all the time - without repercussions. Drinking is like putting a band-aid on a gaping wound. It might stop the bleeding for a little bit, but it's an ineffective solution. When I realized I felt really healthy and really alive every day, I didn't need to find another way to make myself feel better.

Rich food was no longer a reward. And that was a bit more insidious of a habit. As a dedicated omnivore and part time at-home chef, I found myself confused about my diet. I began to look at the foods that were causing me issues and realized that they probably weren’t the best choices from a general health standpoint either. Cheese is super high in fat, and who the heck eats just one serving? A serving is the size of a pair of dice. There’s no question about the dietary implications of those delicious fried foods. Fatty meat I could understand as meat’s never been a huge draw for me, and I could see the negatives of the fat and cholesterol. But what about chicken? Fish? Shellfish? Poultry? Buffalo?

I began to be choosier with my food sources. After my own research and watching a handful of documentaries of the Food Inc. genre, I began to understand the importance of buying food that I could believe in. Organic, sustainably-farmed, fair-trade grown, pasture-raised, grass-fed, non-GMO, real and if possible locally grown/raised food. I began to dig deeper as I realized that a lot of labels don’t tell the truth. Cage-free eggs aren’t necessarily pasture-raised. Natural chicken doesn’t mean organic, which, in turn, doesn’t mean cruelty-free. Grass-fed cattle are often “finished” in a feedlot standing piles of their own shit. Buying sustainable seafood is a nightmare and virtually impossible. More and more I began to question what I was putting into my body.

As I dove into half Ironman training, I began to look for more tools to enhance my new healthy body and triathlete lifestyle. I picked up a book I bought and forgot about called Thrive, by endurance athlete Brendan Brazier. In the book, Brazier discusses his philosophy of plant-based eating as a means of energy conservation. Your body only has so much energy available to do a multitude of tasks – physical labor, brain functions, healing, immune system functions, etc… We begin the energy cycle via food we eat and our body breaks that food down into units of energy that we can then use. Breaking food down into useable energy requires energy so it makes sense to eat foods that require the least amount of energy to digest. These foods are high net gain foods that translate into energy and nutrients with minimal effort: Unprocessed, fresh, real, organic plant products: grains, legumes, sprouts, greens, fruits, roots, nuts and seeds.

All the necessary nutrients, vitamins, and minerals are available from well-balanced plant-based diet. ALL of them. Every single essential amino acid. All your protein. All your vitamins and minerals. Essential fats. Fiber. EVERYTHING. All without wreaking havoc on your insides, taxing your energy resources, damaging the environment, paying money to agribusiness, and without taking life to sustain your own. When we realized this, we shifted heavily towards a plant-based diet. I want my physical energy spent strengthening my body and I want to live a life making choices that put my money where my mouth and my mind are.

The end result is phenomenal. My body composition shifted entirely. I feel healthy, light, energetic, and motivated. I know where my food comes from and don’t feel like I’m paying some corporate conglomerate to raise livestock in inhumane and unsanitary conditions, then slaughter them on my behalf. I know that I’m making a difference in the environment by making eco-friendly food choices. I know that my body heals and recovers faster than it ever has, and I almost never get sick. I recovered 100% in 3 days from a half-ironman I recently did. I don't believe in saying, "I'll never eat _____" or "I'll never drink another glass of ______ again", but I can attest to the powerful and positive changes that have occurred as a result of what I do and don’t put in my body. My body feels light, healthy, and energetic, I perform at a higher level physically, and right now I'm watching lifelong dreams rush towards me from the realm of the previously impossible because I have more time and energy to devote to them.

Speedfil Standard Aero Bottle [Gear Review]

noreply@blogger.com (Rose) — Wed, 04 Apr 2012 21:27:00 +0000

Speedfil standard set up on my new Felt DA4W = AWESOMESAUCE!

Please note: This review is based on my personal experience on an item I purchased myself. I was not contacted by the manufacturer or paid for this product.

In every triathlon, the bike is where you spend the most time. Whether it's 25 miles in an Olympic, 56 miles in a Half-Ironman or the full 112 in the Ironman - it's a lot of riding. This time is your best opportunity to refuel and re-hydrate from the swim and get ready for the run. Depending on the distance you're riding you may also require consistent intake of nutrition and that's not always easy in a race. Racing presents different obstacles to nutrition/hydration intake than training such as: nerves, increased speeds, more cycling traffic, and possibly unfamiliar routes or rough roads. Having a solid timing strategy for hydration and dependable equipment can make or break your race.

The most common setups I see are:

Bottle cages on frame
Bottle cages on rear of bike under saddle
Standard Speedfil setup as shown above
A2 Speedfil or similar bottle between aero bars + back up bottles

First, I would like to point out that while I see the point of rear mounted bottle cages (or saddle mount) I wonder if all ya'll get tired of losing your bottles all over the road on race day and creating high speed obstacles for everyone else? Ejecting your full bottles at 20mph into whoever's behind you sucks for you (you're out of hydration) and it sucks for those behind you (now they've got a roving grenade to try to dodge while also trying to avoid other cyclists).

Now, I do plan on checking out some rear bottle cages so I can carry more liquid on long rides for Ironman training later this year. But in a race scenario, I use my Speedfil only. It carries all the liquid I need (and a little more) to get me from aid station to aid station. It takes TWO seconds to fill. It allows me to hydrate while keeping both hands on my bike and comfortably tucked in aero position. It does not create litter nor accident causing situations. I know every single time I go for my water, it's where it belongs and it fits neatly on my bike.

Checking out the galleries from last weekend's races IM Texas 70.3 and IM California 70.3 and you'll note that not only a huge array of age groupers are using the standard Speedfil but a growing number of professionals. If you're looking for a solution for long rides and races, this is an absolute MUST HAVE.

Pros:

Not fussing with bottles
Easy to fill (just squeeze into the top and go)
Doesn't splash out!
No causing accidents or pissing those off behind you with your ejected bottles
No losing your hydration
Aerodynamic design

Cons:

Envious looks on long rides as people screw around with their bottles or watching their little hands go back to their rear mount bottles and grasping at (doh!) nothing as their bottles are gone.

Note:
If you know any GOOD rear mount bottle cages, let me know! I watched a guy lose his bottle four times on the way to transition before the race. Each time, he nestled it back in the cage and I chuckled as he ejected it time and time again. I'm willing to bet that bottle was gone in 5 minutes on the race.

Oceanside 70.3 Race Recap

noreply@blogger.com (Rose) — Tue, 03 Apr 2012 23:19:00 +0000

The first race of the season was a success! There were things I could have done better and there were things I'm quite happy with. Overall I'm pleased with my performance and I have a clear view of what I need to work on. My main goal going into this race was to not hammer the bike so hard that I couldn't run. After Orangeman last year, I realized just how long and horrendous of a suffer-fest 13.1 miles could be and I didn't want to repeat that death march. Maybe death march sounds extreme, but I can tell you I came off the bike in Orangeman feeling like a hero and promptly turned to dog poo within the first mile of the run. It sucked and I vowed never again.

We arrived just right on time - too early and I'm standing around freezing and getting hyper. Too late and I'm rushed and forgetting stuff. We had just enough time to set up, say hello to people, go to the bathroom and get ready. I was really happy to see so many teammates there (racing and cheering), a few good friends, our coach and of course, Adam! Even though I have always tended to be a solo person, race day (and long workouts) are easier when the strength of many is pooled together. The race itself is made up of a network of other athletes, volunteers, friends, support, and human togetherness, even in the times when you are completely alone. It's that group that can float you through the hard parts and pull you upward, forward, and onward. I was particularly happy to see my old skydiving buddy Leon who I haven't seen in ages! It's such a trip that I've become reconnected with two friends from skydiving in triathlon! Small world!!

Adam + I pre-race

The Swim (1.2mi - 0:42:52 ugh! slow!)

This was my first swim-start race and I wasn't sure what to expect. Since Jilli and I swim about the same pace, I lined up with her towards the middle-front. When the horn sounded, we took off. I was expecting a lot of contact, but not for so long. It felt like the group stayed together in a frenzy of kicking and slapping for a long, long time. Every time I tried to surge, I hit someone else and people were swimming on top of me as well. I think in the future I will start off to the side and swim faster and a little further to break free from the melee a little bit then cut in around the side. I knew I wasn't swimming as fast as I needed to hit my goal time and finally just settled into a steady rhythm for the rest of the swim. Once we got out of the harbor there were some big rollers. I was a bit surprised, but there were enough feet to follow and the buoys were really easy to spot so I didn't let it bother me too much. I had no clue where I was in the pack of girls, so I swam in harder to the exit ramp. I was happy to see my buddy Ray (volunteer) the minute I got out but super bummed with my time. My average pace was 2:15/100y which absolutely bums me out since my recent open water swims have been more in the 2:00/100y range.

Lessons Learned: Next time I will try a different starting position and maybe really practice swimming hard for the first 500 yards or so to get away from the pack. I also want to practice running out of the water so that transitions runs aren't so disorienting.

T1 (0:05:26)

There was a short run and STILL this ended up being over FIVE minutes? What the heck was I doing?! I saw that Jillian was behind me by a minute or so and wanted to get out of T1 right behind her. Then I got to my stuff and...time slowed down. I put my arm warmers on since it was drizzly, I ate half a gel since I was starving and I hustled to throw all my stuff in the swim bag. I saw Jillian take off and knew my chance of staying with her was gone! Super disappointed.

Lessons Learned: I don't need arm warmers. I don't get cold in races. I need to minimize the choices I have in transition. No gloves, no arm warmers, just bike, helmet, shoes, glasses.

The Bike (03:18:18)

The hardest thing I did in this race was to let everyone ride past me in the first 30 miles. My race plan had heart rate guidelines and in order to stay in tempo I had to get my heart rate down first. I like to hammer the bike but I knew (and my coach knew) that would mean a bad run. So I settled in, tuned everyone else out and convinced myself I was just warming up for the run. I was a little worried about the first steep hill on my new tri bike, but it went just fine! After that I knew the rest of the bike was a walk in the park and I picked it up a bit. The new bike felt great. The roads were pretty slick due to the drizzle and fog, but all the downhills were on pretty good roads so there wasn't a lot to avoid. I came in to T2 and new I was going to miss my 6:00:00 best case scenario finish. My average speed was pretty low for me, but I was focused on the run, not the bike. I know I can ride my bike fast (and particularly my new bike) but I kept the run as my goal and didn't let it get me down.

Lessons Learned: I think I could have gone harder than I did and still had a good run. I was a bit nervous on my new bike and had never run off riding it, so I took it a little easy. All in all it meant a good run, but I know I could have hit it harder than I did without sacrificing the run.

T2 (0:03:53)

SO awesome that they take your bike and handle all your stuff for you in transition! This was my first Ironman race and they really do take care of you for the money you spend. Since I knew I missed my big "aim for the stars" goal, I took the time to be comfortable and go pee.

Lessons Learned: Learn to pee on the bike. Ahhhhhhhhhhhhhhhhhhhhhhhh! Seriously. I feel like a bad triathlete!

The Run (02:08:23)

I knew from the moment my feet hit the pavement that I was GOOD to go. My coach had told me I could bump up my speed a little bit if it felt too slow, which turned out to be good advice. I kept slowing down and slowing down until I felt like I was shuffling. I was still running just under a 10:00/mi so I tried to hold it there. Again, I watched hordes of people run past me and took a deep breath and relaxed and let them go by. This was my race and my run, not theirs. Once I came back by the Team FC cheering section around mile 6.5 I knew I had the run. I felt like I could have kept running 9:50-10:00 forever. It was the first time in my life in a race that I've felt this way and I couldn't believe it was at the end of a half ironman. I picked up the pace from there and kept pushing as much as I could. The last mile and a half were a little bit difficult as my feet were sore from the concrete, but I kept pushing myself as much as I could and happily crossed the finish line. My average pace was 9:48/mi which makes me REALLY happy. A few years ago, my goal was to run a half-marathon in 10:00/mi average pace, doing so at the end of a half ironman was really cool.

Lessons Learned: Having a good run was well worth a slower bike! Many of the people that hustled past me in miles 1-3 were walking the rest of the way. Some of the people that hammered the bike walked up every single hill and I jogged by them, knowing their pain (and also chuckling, suckers). Nothing is better for me than a good run and I feel like I finally nailed it. I never, ever, ever want to have to walk /suffer on the run again!

Total Time: 6:19:25
Yes, about 19:25 over my best case scenario goal, but I'm still happy. I had a good run, a safe bike and I know I can swim harder than that. For my second race, I'm still learning and I'm proud of my results.

All in all, racing is such an amazing experience. From the crowds, volunteers, teammates, strangers, there's something 100% wonderful about the whole thing. I feel so fortunate to have so many supportive people in my life. I'm not sure how I got so lucky, but I'm grateful every day! Seeing everyone on the course racing and friends cheering made the day really special. I've got one more month to go until St. Croix (which will hand my ass to me), but I'm ready to attack the next month of training and give it all I've got! On a side note, the race itself was GREAT, I'll definitely register again.

Oceanside 70.3 PRE-RACE

noreply@blogger.com (Rose) — Thu, 29 Mar 2012 20:29:00 +0000

It's hard to believe the official start of race season is THIS Saturday!! Oceanside 70.3 is my first race of the year and I'm looking forward to it. It's a 1.2 mi swim in a mostly enclosed harbor, 56 mi bike that journeys up the coast then inland to Camp Pendleton Marine Base, up three notable hills and then back down to the beach (usually into the wind). To finish the race, there's a 13.1 mi (2 loop) run along the strand in Oceanside.

This will be my first triathlon being coached by Team FC/ Joby Gutierrez and I'm confident in my ability to follow the race plan. I've trained hard from the beginning of the year and I've done all I can do. I had a touch of a cold last week, but it wasn't too bad and I allowed my body to slow down and rest.

I got my new bike (finally!) and while there were a few kinks to iron out, she's race ready and absolutely amazing. I had no idea a bike could feel so completely built for me. It's a teeny tiny (47cm / 650c) Tri bike but it fits me perfectly and lets me lay out fully over the top tube. I'm glad I trusted my fitter (Jim Manton at FinalFit) because the bike feels so good! I've had a few rides on it and while I would have preferred a few more, I'm going to ride her in Oceanside.

My overall time will depend entirely on my bike time. I did the course on my road bike on a rainy day with an 11-23 cassette. That made the hills a wee bit challenging, so I think it will balance out with the 12-27 and double compact on the Tri bike. I'm also comfortable climbing in aero, and standing up climbing on the new bike so that laid my main concerns to rest. The swim I'm feeling pretty good about - I'll just have to see how I fare in the kick-a-thon that is a water start (as opposed to beach start). I feel okay about the run pacing I've got lined up too! Most of all, I'm pretty sure I'm going to have a good time! My super-big-awesome-fun-fun-best-case-scenario goal is around 6 hours...but again, with so many variables, we'll see.

My goals are:
Swim 0:38-0:41
Bike: 3:07-3:15
Run: 2:10-2:13
--------------
Overall w Transitions: 6 hrs - 6:15 hrs

If you're coming out to the course, this is roughly what I'll be wearing - except saltier, sweatier, less smiley, more messy, frizzier hair, add a visor and possibly covered in a little pee. Wish me luck!!!

19 days till Ironman California 70.3

noreply@blogger.com (Rose) — Mon, 12 Mar 2012 22:03:00 +0000

Well, I'm about 19 days out from Ironman 70.3 California in Oceanside. It will be the first race of the season (go big or go home, right?) and my first race as a part of Team FC being coached by Joby Gutierrez. Speaking of the coach, he's been hammering me into some kind of shape since we started training in January. The closer we get, the harder he hammers, the harder he hammers, the more I work. The results so far have been absolutely positive. I'm faster, lighter, stronger and more fearless. I've learned to just follow instructions (regardless of whether I think I can do something or not) and to rely on the strength in numbers of my teammates to pull me through tough sections of workouts. I can honestly say that I am doing the best that I can. Sometimes I feel it's still not good enough, or I could push a little harder, a little farther, but I'm also injury-free and pretty amped for training every day. My top 2 goals are being injury free and not losing motivation, so I'm winning so far!

Elevation from Saturday

I have no idea what kind of pacing will be lined up for me on raceday, but I'm committed to banging out these last few weekends as hard as I can. We've been doing time trial intervals of Santiago Canyon, Modjeska Grade and adding in Live Oak and some other OC hills. Last Saturday resulted in over 6500 feet of climbing on the bike backed up by a 6mi run in Peter's ~~Hotbox~~ Canyon. It was a rough run, but I got it done. Sunday was my first time back in the ocean since last fall and I am pleased to report that I had my most relaxed swim yet. If you know me, you know I've got a few issues with the ocean and my fear level generally hovers between panic and HOLY-SHIT-I'M-GOING-TO-DIE-SHAAAAARK. This time? I was calm, relaxed and felt like I could have swum farther even though it was 56' in the water and as choppy as a washing machine. Why the big difference? I think Saturday just beat it out of me. By the time I got in the water Sunday a.m. I just didn't have it in me to care about fear. Hey, whatever works right?!

So far this year, I've put in almost 800 miles on the bike, 181 miles running and about 33 miles swimming. Good thing I only have to swim 1.2 miles, bike 56 miles and run 13.1 miles at Oceanside! My new bike should be here by this weekend (fingers crossed, it's late)! I'm super freaking excited. I'll be putting a sweet bright pink saddle and some pink bar tape on that bike and get dialed in on it by Jim over at FinalFit who set me up in the first place and made my awkward little dinosaur body produce some killer watts. Really looking forward to having a nice aero position to hang out in and eager to see what I can do on the thing!

Metabolic Efficiency + The Athlete's Diet

noreply@blogger.com (Rose) — Tue, 28 Feb 2012 20:14:00 +0000

"It is health that is real wealth and not pieces of gold and silver." ~Mahatma Gandhi

In addition to working full-time, running The BMK, cooking for a handful of special clients and tending to the needs of four rescued cats, Adam and I also train for triathlons. This year we've got 4 half Ironman races (1.2mi swim, 56mi bike, 13.1 mi run) and one full Ironman race (2.4mi swim, 112 mi bike, 26.2mi run) on the calendar. One of the most frequent questions I get is, "What do you guys eat?!" The answer? A lot! But, not as much as you'd think.

Finding the right balance between nutrition and exercise has been an ongoing endeavor. I follow a few basic rules:

Fresh, real, un-packaged, unprocessed food as often as possible.
Adjust the quantity of food with exercise load (heavy workout days = more food)
Adjust the timing of meals with exercise time (two early a.m. workouts = larger meal at breakfast, lighter meals as the day goes on).
Remove all the "White Devils" - white rice, white bread, white pasta, white sugar.
Double up on vegetables, eat half the amount of starches and grains.
Plan weekly menu and shop on Sunday. (Reduces trips to store, impulse buys, $ spent)

Earlier this year, our Coach gave a talk on the principles of Metabolic Efficiency (see Bob Seebohar's books for more info!) and I spoke briefly about how to translate these principles to the dinner table. The general principle behind Metabolic Efficiency is that our bodies use two main sources for energy - carbohydrates and fat. We have a limited store of carbohydrate calories in our body at any given time, but our stores of fat calories are vast. You can train your body to tap into those fat stores for longer by doing two things - exercising at a lower heart rate (thus improving your aerobic capacity) and by weaning your body off the highs and lows of carbohydrate dependency.

A quick note here - carbohydrates are NOT bad. They are necessary, vital and beneficial when consumed from quality sources. Nutrient rich whole grains, psuedograins, tubers, and fresh fruit are healthy sources of carbohydrates. Enriched, bleached, refined grains, sugar-laden packaged foods and nutritionally vacant foods are empty carbohydrates that offer your body no more than a quick fix and a guaranteed crash. What we want to do, as healthy eaters and/or athletes is to remove the junk from our diets and replace it with food that can readily translate into fuel for our bodies. Fueling our bodies with real, fresh, nutrient dense foods enable us to not only perform better, but allows our immune systems to fight off stress, fatigue, colds, and chronic illness. A healthy, balanced diet requires eating good food at regular intervals - this gives our body and our brain a steady stream of fuel to carry out our daily activities.

Eating a poor diet that's high in empty carbohydrates, refined sugars, high-fructose corn syrup, artificial flavors and deep fried fat flavor keeps us eating more, but results in undernourishment. We depend on synthetic vitamins to provide nutrients our diets lack, but those nutrients require more effort for our bodies to break down and are often lacking in the full makeup our body needs to perform optimally. Our blood sugar swings wildly from "Oh-my-gosh-I'm-so-full" to "I'm-starving" and our mood responds accordingly. Without thinking, we reach for the nearest food source that satisfies our hunger cravings and our addiction to empty food. Breaking this cycle takes work. Healthy food may even seem bland at first! Allow your taste buds a few weeks to adjust to the taste of real, fresh food and I guarantee you that after 4 weeks, you will not find your old foods tempting to the taste.

Below I've included a PDF to a guide I put together for our team. In it I discuss some possible meals and ideas based around healthy eating and metabolic efficiency. While we are mostly vegan, the guide is for omnivores and I plan on creating a more specific plant-based only guide to go along with this one as well as a Sample Week Menu.

MET_EFF_GUIDE -

Perspective

noreply@blogger.com (Rose) — Tue, 21 Feb 2012 17:05:00 +0000

Photo by the talented Wobsarazzi

Clouds come floating into my life, no longer to carry rain or usher storm, but to add color to my sunset sky.

~Rabindranath Tagore

It rained on Wednesday and I had a million excuses to not get my 7 miles in. It was cold. It was wet. It hailed earlier in some parts of OC. It would probably start raining again. I'd been feeling a little under the weather. I debated dragging myself to the gym to soldier it out on the treadmill, but I wasn't feeling too excited about it. Then, the rain ceased and the sky parted slightly just as I was getting ready to go and I took it as a sign to get my ass outside.

It was cold and I could feel my body's heat evaporating quickly off my running shirt. I forgot the caps to my little running belt bottles so I was stuck carrying a larger bottle which is always annoying. The first few minutes of my run there's always a bit of inner whining, bitching and complaining going on. Seems like with as much as I cart workout stuff to and fro, I inevitably leave something behind. Socks. Water bottles. Sunglasses. Sports Bra. And I refuse to go home before my run since 99% of the time, that will end in my butt on the couch!

I settled into my stride and began to wake up and enjoy my surroundings. I pulled my head out of my work day, and began to notice the sheer beauty of the world around me. It's a startling contrast - the dull drone of my job compared to the vivid, colorful vista of the Back Bay. I noted the ominous clouds ahead of me hanging out in the foothills and figured there had to be a rainbow somewhere. Sure enough, as I started my first tempo interval into the freezing wind, I spotted a huge rainbow arcing up from the ground into the clouds. I felt calm and it dawned on me that you'll never see any rainbows if you're not willing to be caught out in the rain.

In running, as in life, perception is everything. If you think something's going to suck, it will. If you think something's impossible, it will be. If you think you can, you will. I work a full-time job (and do four different jobs there), train 10-14 hours a week, have a little side business catering to a handful of co-workers, and cook with Adam all of our meals from scratch (no joke, we grind our own flours). There's a million reasons I can come up with to not do a workout, to sleep in, to cut a run short, to bail on a ride. I was reminded by a friend this week that shortcuts are for wimps. It made me laugh and it rang true. The journey is always the reward. Cutting short the journey cheapens the destination so, so much. When I am frustrated or want to quit or cut things short, I think of a positive. Instead of, "Ugh! This run is SO long!" I think, "How lucky am I to be able to be healthy, have legs, and be able to run free of pain." Instead of, "I don't want to go workout on Friday after work" I think of how good it feels to be faster now and to cross finish lines quicker. I think of how nice it is outside, and how some of the most beautiful days are those with inclement weather. I look forward to the sunrises and sunsets, and try to catch one or both daily.

As I wrapped up my tempo intervals and headed back towards the Back Bay, it began to get windier and colder. The dark clouds from the foothills were swiftly moving towards me. I felt great for getting outside and finishing my workout. I felt the sense of accomplishment that comes with hard work and perseverance. As I got closer to the entrance of the Back Bay under Jamboree, I could tell the sunset was going to be a keeper. Sure enough, right as I rounded the trail under Jamboree I was greeted by an unforgettable view. I hollered out a hello to a photographer who's always hanging out in that spot taking long exposure shots (it really is one of the best spots on the bay) and he remarked how this was really one of the best. The sun dropped under the clouds a bright shaft of light rushed across the water towards me. I watched it, running, as it sunk into the bay. I was in complete awe. This day, this moment, this world, this life... there is nothing better and the expression of gratitude on a consistent basis is the only form of prayer that I know. It was the clouds, not the sun, that made the sunset so spectacular. It was the rain too, not just the sun that made the rainbow appear. It is the sum of all things that make existence magnificent and marvelous, and I am grateful for understanding how to value the whole sum, not just certain parts.

Beauty and the Beast (Triathlete)

noreply@blogger.com (Rose) — Fri, 10 Feb 2012 17:12:00 +0000

"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself." - Anna Quindlen, author

This is a post from last year that sat incubating till today. Enjoy!

Adam and I were cooling down from a long ocean swim / trail run brick at Crystal Cove State Park awhile back when we began chatting with a park ranger. He asked us which triathlon we were training for. We must have looked a little surprised so he gestured to our skintight spandex tri outfits, hydration belts, sockless shoes, interchangeable lens glasses and said, "You know, the outfits give it away". We looked down at ourselves and at each other and realized...we're 100% dorky from top to toe. There's just no use caring what you look like in triathlon. Usually my primary concerns are: Am I comfortable? Will this chafe? Is it UPF? Is this top quick dry? Are my girly bits going to be happy in these bike shorts on mile 60? I began to think about how my body image has changed over the years, particularly with my involvement in triathlon.

I come from a family of tiny women. My mom is 5'2" and looks like she's about 100lbs. My sister is tiny with an hourglass figure and a waist the circumference of my right thigh. I've always been taller and bigger and nothing I did was going to change that. I've been in shape, out of shape and somewhere in between and my happiness with my body has usually fluctuated in accordance to how healthy I feel. Yet, I am a girl and when I started triathlon I recall feeling too fat to wear tight shorts, worrying about how I dorky I look and wondering if other athletes look at me like I'm a poser in my fancy workout gear. I realized this day as the ranger laughed at/with our attire, that my body image has shifted quite a bit.

To be honest, with all those endorphins kicking in from the exercise, I feel pretty awesome when I'm working out. In my mind, I'm coated in spandex and I look sort of like the Lara Croft of triathlon. One photo from a race makes me question my connection to reality! My first tendency is to criticize myself, but it's easier to hit the mental switch to credit my body, imperfect as it is, for what it provides me. I am strong, I am healthy, I am flexible, I am working hard on achieving the goals I want in my life and in my body and I don't need to beat myself up. Accepting my body as it is allows me to just have fun. There's no contest, there's no competition, and there's no shame. I'm not worried about my thighs shaking when I run. I'm not worried about sweat marks on my tank top, make-up being right, hair being neat or what my dress size is. I'm free to focus on my workouts and on how I feel.

Being active has healed those self-criticisms and fractures in my confidence and it has abated any need to compare myself to anyone else's body image ideal. I view the beauty of the human body differently. It is a machine built to perform, not an idle work of art to be perched on a pedestal for display. I see perfectly tanned bodies and I love my zebra-stripes of mismatched tan lines more for my lines represent hours spent in bike shorts, running skirts, and swimsuits. I see well manicured and pedicured nails that have never changed a dirty bike tire and have never been bashed to the point of falling off in running shoes. I see thin bodies with skin stretched over bone and I see weakness, frailty and lack of power. I see perfectly smooth skin and I chuckle at the memory of each scar, abrasion, callous and scratch that represent a stepping stone on my way to where I am today. I see more beauty in a body that is being used by it's inhabitant and feel a sense of pride and contentment in my own imperfect perfection.

It's not easy to undo decades of marketing, advertising, criticism from self and others, and false images of what women should look like. The mental conditioning about who you are and what you look like begins the moment you're born. You learn it unwittingly, and it becomes written into your every action and moment. Every glance at a reflection merits judgment, assessment and comparison. It takes time and effort to slowly break those habits and learn to look at yourself and your body in a new light. Learning to silence the self-criticism is the first step to actually being able to hear the myriad of things your body is trying to tell you. Your body will let you know when it feels good, strong, sick, like it’s fighting a little bug off, sore, strained, hungry, and tired. Your body will clue you in to what you need to adjust in your workouts, your diet and your routine. Try viewing your body as a vehicle for experiencing life, as opposed to treating it like a decorative shell.

Feed your body the good food it needs to grow, heal and perform. Hydrate your body with nourishing water. Stretch your body so that your muscles are limber. Exercise to strengthen and tone your body, heart, lungs, and mind. Love your body for what it is, instead of hating it for what it isn’t. Without the constant criticisms and nagging worries, your whole outlook shifts to a brighter disposition and nothing’s more attractive than self-confidence.

Training Update: 2 Half Marathons & More

noreply@blogger.com (Rose) — Wed, 08 Feb 2012 22:56:00 +0000

2012 is off to a busy start! At the end of last season, I signed up for two half marathons to ensure that I would focus on my run training during off season. The run has always been a bit of a problem for me, as I don't come from a running background. Historically, each time I tried to train for half marathon I'd lose steam half way through my plan, injure something, or simply not start laying down consistent base miles for enough time before ramping up distance or speed. Running itself is not hard to do, but to do it correctly and remain injury free, that takes some work. Since I'd signed up for four Half Ironmans and a Full Ironman, I figured I better get on the ball with this running business. My first half marathon was in January of 2010 at Surf City in HB and I showed up under-trained due to a foot injury (plantar fasciitis) and decided to run anyways (bad choice). Needless to say, it was an unpleasant experience and it hurt like hell. I finally dragged my sorry ass across the finish line in 2:32:39. My next half marathon was at the end of Orangeman 70.3+ in September. I thought I was relatively trained for it, but again the run hammered me into the ground with a depressing 3 hours. Granted it was over 14 miles and it was hills AND it was after swimming 1.2 mi and riding 56 mi of Ortega Highway, but it was NOT the half marathon I wanted and I vowed to never repeat that miserable run/walk/cry again.

I logged plenty of miles in November and December and even ran a nice slow 13.1 on Christmas Day. My mileage felt comfortable and I felt confident that I could get through and possibly even improve my time for the half marathons in January and February. Once I signed on with Joby as my coach, he switched my Sundays from long slow runs to speed-work with add-on slower mileage afterwards. Each Sunday was under 13 miles, but Joby assured me the speed-work sessions would handle the half marathon. The speed-work sessions were brutal and I endured largely through the camaraderie of teammates, our mutual suffering and the confidence that the work now would pay off later.

A great 13.1 with a sweet group of girls!

The last weekend in January found me at the extremely early Tinkerbell Half Marathon with my co-worker and friend Tristan and two super cool runner chick friends of hers! I can't recall the last time I was at Disneyland, but it's been ages. I figured it would be kind of neat to run through the empty park, but had no real expectations and was following a tempo/speed-work plan Joby set out for me to do for the duration of the race. I was tickled by the flood of memories that came back from my childhood as I jogged through what seemed like every square foot of Disneyland. What a trip! Since it was empty, I could clearly pinpoint areas I'd been as a child. I waited in line there. We bought candy there. We went into that shop on Main Street. We watched the parade from here. Never in a million years did I think I'd ever be allowed to run all out through Disneyland! It was a blast, really well organized and a nice way to start my official 2012 season.

Tinkerbell Half Marathon 2012 Results

The following Sunday was the Surf City Half Marathon in Huntington Beach. Joby had backed my training load off a bit the week prior giving me some well needed rest and recovery. On Saturday he sent me 5 pacing options for the race. I realized that I'd be actually racing a half marathon for the first time. There's a big difference between finishing and racing. To be honest I felt nervous about his plans. I knew I could do the slowest plan which had me running pretty much 10:00 min/miles with a little speeding up half way through. What I wasn't sure is if I could run the fastest pace plan which had me running 9:15 min/mi. That's a big difference. Every mile would have to be 45sec faster than the slowest plan and my regular easy/long run pace is more towards 11:00 min/mi. Yet, our speed sessions had often involved around 5+ miles and I had to do bonus miles afterwards that I often ran at a 9:30-10:30 pace. I decided that if I woke up feeling strong, I'd go all in and aim for the fastest pace plan and the 2:00:00 goal.

And here I'm in the happy-fun-fun first 5 miles

I woke up feeling great but still unsure about that 9:15 pace. I decided it didn't matter what happened out there. This is not an "A" race for me and I'm not a runner.Freeing myself up from those expectations, I didn't have to care if I blew up at mile 10 or wound up ascending my pace/mile. After an easy warm up, I got in my corral and waited for the start. Surf City is a really, really big race. Over 20,000 people packed onto Pacific Coast Highway to run either the half marathon or the full (which fortunately starts earlier). I took off and began my run hoping to clear away from the crowds as soon as possible. With 20,000 people, there's no real breaking away from the crowd. The crowds are everywhere. It took a bit more navigating around people than I would have liked to have wasted time doing, but I was committed to my pace.

A little more serious now...

The first 5 miles went fantastic. I was having to hold myself back and even cruised up the one uphill section. I wasn't sure when I'd need my E-gel that I brought with me, but I usually can spot the cues from my body when I need to take it so I wasn't worried. Until I I began to slow down. I felt like I was running just as fast, and I was going downhill, but no matter what I did, my pace kept ticking up and up and up. So much so that I figured my Garmin was just having an issue, but it stayed at 10:07 and I realized it wasn't being flaky, I was actually slowing down. I realized too late that due to the huge increase in pace, my body switched over to burning glycogen much sooner than usual and I needed food NOW (well, actually half a mile before this). Fortunately Adam was riding by at the same time on his BMX (taking pics) and I snagged his water to get my gel down with. Not surprisingly, my pace went back to normal!

Bringing it home!

I never got back to that awesome feeling I had for the first 5 miles. I knew I was on limited time until my sugar was depleted again, and I had no real plan. The food they had on the course (shot blocks) don't tend to sit really well with me so I was going to have to just do what I could with what I had. I was starting to lose focus when Tammy Lynn came up behind me and said some really words of encouragement. I was so happy to see her and felt renewed. I pulled up every trick in my head to get myself back on track for 2 hours. It was getting hot, I was getting a bit cranky with the crowds and I just wanted to get it done. The next five miles were a push. I pushed and I pushed and I pushed. I mentally tied myself to people in front of me and used them to pull me forward. I played games with my cadence. I counted. I set up mini-races to get ahead of certain people. I dug deep and had very little left. I took what I had and pushed it into the last mile and crossed the finish line in 2:01:11. That's good enough for me!

I'm really pleased with my time. Not too shabby for a 31 year old ex-smoker who only started seriously trying to run a few years ago! It's reaching goals like these that make me realize that anything is truly possible and it's experiences like this that make me understand how crucial the right people being around you are to your success. I'm so fortunate to have a core group of people who not only support and encourage me, but believe I can do things that I'm not even sure of. I spent most of my life trying to do things on my own and I got pretty far. From this side of the fence, I can tell you, life is so much easier when you have a reliable set of friends to help you on your way to your dreams.

Surf City Half Marathon 2012 results

Month 1

noreply@blogger.com (Rose) — Tue, 24 Jan 2012 00:19:00 +0000

January is almost over...it's been busy to say the least. I've had double the work these days and the same amount of time (and pay), which has been infringing on my Bite Me Kitchen website and this blog! Not to mention that I still need to wrap up a handout I have regarding metabolic efficiency to my teammates and athletes that attended a talk at the coach's house. I'd rather be too busy, than not busy enough. I won't take that for granted! My sanity has resided in training.

As you can see above, my month has consisted of training, laundry, a messy/crazy post ride/run house, beautiful sunrises, sunsets, sweat and compression. This month, I should hit a new record - I'll have run 100 miles in January. Total for the month, I'll have covered well over 700 miles (including bike, swim and run) and I'm only starting this year. 100 miles sounds like a lot until you think about one of my (eventual) goals is to run a 100 mile race. In a matter of days. Straight.

With training has come renewed joy! Nothing makes me happier than the rhythm of routine, the ritual of clarifying the mind and purifying the body through extensive effort, and the camaraderie of friends we train with. Winter is perfect training weather, and I welcome the cold, crisp air and even appreciate the rain. Sure, it's cold. Sure, it's wet. But, at least I can train and I can run and I can get outside. It could be worse - it could be icy or snowing. Or I couldn't have a bike trainer. Or it could be 120' out. Or I could have no legs. See? It could always be worse. It can always be a beautiful day. It's a matter of attitude.

With training starting up again, the "questions" always becomes more pronounced. The questions from other people as to Why on earth are you training like this? It's not like you're a pro! Won't that much exercise hurt you? Won't running in the rain make you sick? Even though I've been doing this for almost 2 years now, the questions always strike me as odd. I mean, I get it... to normal people my training regimen seems nutty. But these are people who know me, and know that I don't do things without reason. Yet, again and again, they ask. Concerned, uncertain, confused, intrigued, they ask WHY. And I always feel like it's a hidden secret I cannot possibly convey. How can I explain my secret to happiness to people who are just seeing "exercise" and "fitness"? How can I give them all those sunrises and sunsets and high-fives to strangers and a zen-like mindset, and rolling hills bathed in sunshine and salt water on my skin and wrap it all up in a way they will understand? I want to ask them, Why don't you work out regularly? Why do you smoke? Why do you eat junk? Why do you drink alcohol daily? Why do you not get enough sleep? What is it about those daily habits that makes you love them so much?

I think people treat anything that requires discipline, commitment and training as something reserved for professionals. That provides an excuse for them to not partake because it excludes them. Oh, not me! I'm 40! Not me, I'm too short! Not me, I've got a job! Not me, I'm too fat, too skinny, too young, too poor, too busy, etc... The interesting thing is, there are many sponsored athletes and pros that started just like me and grew into their new roles whether they are full time athletes or continue to work full time, that have families and kids and hobbies and interests and their own companies and are 30 and 40 and 50 and older. There are all kinds of competitive athletes of all kinds in all walks of life at all ages. I don't have any goals to become a professional, but I really do enjoy training and I like to improve. No one likes doing things they aren't good at. In order to like those things, you must improve. In order to improve, you must do. Before you know it, you're decent at it and having a good time!

There is a growing disconnect between myself and the society I'm in. What I do is not extraordinary. It is simply the result of time, effort, work and dedication. Anyone can do anything, it just requires effort. All of us have the tools we need to succeed, grow, and change. Simply getting a late start at something in life does not mean that it's impossible or unattainable or not worth trying. There is always a way to do something if you truly want to. More so, I feel like a basic principle of mine is strengthening into a passion. I've spent a lot of time thinking on long runs and during swims and rides. Thinking about the concept of "use it or lose it" and how it applies to everything you've been given in life. My body and mind were given to me for a limited and undefined amount of time. How ungrateful would I be to let them sit and decay or to poison them with bad food and toxins? In this world, your body, your mind and your free will are the only things you 100% own. Why would you trash what is so precious? Why wouldn't you use what you have?

And that is something I will never understand. I am not the person who would buy things and store them away like a patient squirrel awaiting just the right time. I wouldn't buy expensive things and not use them out of fear that they'd show signs of use. I'd not close doors of opportunity out of worry that I might fail. I wouldn't save my time up for a future that may or may not arrive. Every single day, my body is aging. My mind is developing in different ways. Sometimes I grow stronger, faster, sometimes a little more brittle and slow. Storing my energy and saving my time does nothing for me should death come knocking tomorrow. What I lose today I can never regain. I want to use every single second of my life, of each day, and I want to use every bit of feasible energy, every capacity for thought, every ability to touch the lives of others and to shape my own, every movement and burst of speed, every effort to make my body and mind engage and interact with my world to the fullest. To do so brings me great, unmeasured joy. It makes me feel alive in every particle of my being. It makes me appreciate the honor of being here and now. And, simply, it makes me feel good.

2012!

noreply@blogger.com (Rose) — Wed, 04 Jan 2012 23:10:00 +0000

New Years Day ride with Team FC [santiago canyon]

I thought about posting a 2011 recap, but I feel like I did that at the end of the season last year. 2011 seems so long ago already! While there's lots of talk about resolutions for 2012, I'm talking about actual plans. I've signed up for 2 Half Marathons, 5 Half Ironmans and 1 Full Ironman. That's putting your money where your mouth is. I spent many years making lists of goals. The same goals, by in large, and they never budged. Sure...I'd exercise more for a little while. I'd cut back on the cigarettes and the wine. I'd save a little money. Then, I'd blow it all. I'd eat more than I lost, spend more than I had and be right back in the same cycle I'd been accustomed to. Feeling frustrated with myself, I'd make a list of goals. Again.

Once I started triathlon, things changed. Signing up, paying for and telling everyone that I was going to do a triathlon put my toes to the fire a bit. I started adhering to my goals a bit more. It paid off. I was signed up for the Escape From Alcatraz triathlon (which someone else paid for) so I had to get my shit together and not disappoint people (or myself). Somewhere in there, I stopped making goals and just starting doing things.

You'll never lose weight if you don't consistently exercise and make better food choices. You'll never eventually quit smoking by "cutting back". You'll never save money if you're still spending. All of those things you want, the goals and the dreams will never walk themselves to your front door. You have to be willing to go out and get them. Even now, there's things I would like to see change in my life and I know there's only one person in my way. Me. It's nice to be alive. I feel free, grateful, powerful and calm.

So, how am I going to be accomplishing the things I've set out for this year? I had to recruit some outside assistance. I have a coach! Hooray! We met Joby last year through sheer luck. While looking for a running coach to do some running analysis for us, I hit up my old friend Google and searched for running coaches in Orange County. I sent out a few inquiries and sat back. I knew what kind of coach I was looking for and I felt confident that I'd pick the right person. I'm a wee bit type A, so I appreciate people who are friendly but also punctual and prepared. Joby responded to me promptly and asked me a number of questions that showed me he knew what he was talking about and was interested in more than our money. He was obviously interested in seeing how we ran. After our running analysis, Joby invited us to join him and his team on a ride and we continued to join them throughout the summer occasionally.

Stunning sunset/bird swarm last night

We liked Joby right off the bat, and every person we met who was on his team being coached by him. He's a magnet for awesome people, and we somehow gained a group of training partners that we are getting to know more and more. It was easy to see by Joby's results and those of his coached athletes that he's a skilled athlete AND coach. It was without question that he would be who would coach us as we headed into our next big year. For those of you not familiar with triathlon coaching, there are a few types. There are a lot of training plans around (free and paid) for specific distances or races - they are generic and are kind of one size fits all. Then there is personal coaching (our option for 2012) in which our coach works directly with us to discuss and analyze our specific goals, strengths and areas for improvement.

This has been Week #1 of training and so far, so good! I like having someone to be accountable to and to give me a path to follow. I have complete faith that if I follow my plan, I'll get across those finish lines in good time! The first week back has been positive and I feel strong. I spent the off-season working on my running and my diet is pretty clean, so there's no huge switch into training mode. Adam and I both really like the structure and exertion of training, and we motivate each other to get up, get out and attack the day. I feel very in the moment every day and am savoring the sweet rewards of training - watching the sunrise, running as the sunsets, quiet mornings in the pool, and the zen-like mindset that comes from six days a week of arduous training.

Back on the trainer YEEEOOOOW!

Our house has once again become a triathlon training facility / cat zoo (we have four) / crazy restaurant (The BMK) and I love it. There's bike shoes, running shoes, sweaty stuff, helmets and electronics littered across the house. It's Friday and things are at critical mass after the first week. The bike trainer has made it's way back out into the living room and we're figuring out where the second bike rack will go once new bikes are acquired. Every single day I feel grateful for my life, for being able to completely surrender to life and for being able to feel like I'm also somehow in control. I wake up happy and I lay down at night feeling fulfilled and the things I do want in my life feel completely feasible and attainable. That, my readers, is a beautiful feeling! Have a great weekend :)

Recap Christmas Holiday

noreply@blogger.com (Rose) — Thu, 29 Dec 2011 18:44:00 +0000

The end of the year is always a hectic time for me. While most people take time off or slow down for the holidays, I ramp up my hours at work. On a good note, that means a few extra hours of pay and I'm lucky to have a job in an economy where so many people are struggling to get by. My workouts have been on the rocks a bit this week, but I'm pleased to still have gotten a handful of them in.

Last week I had a beautiful hilly run on the dirt trails by the Back Bay. It was a windy day and the trails were empty. I caught this sunset on my second loop.

California Christmas

I managed to get on my bike for the first time since the Newport Beach Triathlon. In the end of October. For a time trial. Whoa it's been awhile! Nothing like a few months off cycling to remind you how different running muscles are from cycling muscles. Surprise! Adam led me out on SART and I chased him as fast as I could for 20 minutes. I'm not gonna lie, it was kind of sad how slow I was. However, cycling comes back quickly for me, so I'm not too worried. I was able to get my heart rate pretty high (for me) and that's what my coach needed so I feel pretty good about it.

Giant Pelican

Christmas was nice! We spent Christmas Eve with my family post-bike ride and had a wonderful brunch in the warm CA sunshine. Christmas Day we woke up and while I went running, Adam headed out on another bike ride. I felt really good and managed to bang out 13.1 miles for fun. I'm looking forward to officially starting our training on the 1st with Team FC! And not working quite as hard! Ok, back to work =)

...and it was in the mid-70s!

Weekend Run Recap

noreply@blogger.com (Rose) — Tue, 20 Dec 2011 00:04:00 +0000

Went on a 2hr 20minute run on Saturday. Here's what I saw! So many things are easy to miss when you're rushing about in a car...by foot - the world is fantastic. Enjoy! (Click on each image to enlarge.)

Someone's giant, sweet bunny stoked on all the good eats!

Threatening clouds

One of my favorite views

From Castaways Park

Tons of prickly pear in bloom!

From Castaways Park out the harbor to the Pacific

Kayaks at Southwind

Yours truly!

Still Running!

noreply@blogger.com (Rose) — Thu, 08 Dec 2011 02:00:00 +0000

Not too shabby for a Monday!

Monday I left work a little early and headed out on the Mountains to Sea Trail from Newport Beach towards Irvine. It's been crazy windy and cold here lately, so I intentionally set off into the wind knowing that my way back would be easier. The sun sets at 5pm sharp, so I packed my Nathan hydration pack with water, arm warmers, headlamp, 2 E-Gels and a change of lenses in case it was windy and I needed my clear lenses in the dark. Seems like a bit of crap to carry with, but I'm a huge fan of being comfortable, particularly when I'm running or riding for an extended period of time. Simply put, the more comfortable I am, the more I can just focus on the task at hand. There are only 2 spots to get water along this section of the trail and I find it easier to just carry my own - no stopping and no fussing.

Under the 405 Fwy

Besides being out of work early (which is always sweet), it was absolutely beautiful out. Hardly anyone on the trail, bright blue skies, cooling winds, and I was running out with the sun at my back keeping my body temperature just right. The last outside run I did last week sucked so completely that I was in dire need of redemption. Granted it was a tempo run INTO the wind and said wind happened to be blowing around 20mph making my run a total nightmare. I pushed hard. I gave my all. And the wind handed me my ass, patted me on the head and sent me back home pouting. I was in luck on Monday, though, my long run went beautifully!

Running with the wind!

I've been consistently putting in the zone 1-2 runs which at first are completely boring. Shuffle, shuffle, jog, look at watch, heart rate too high, shuffle, etc... Yet, after a month, I've come to really enjoy them. Compared to the hill repeats, the tempo runs and the mile repeats, slow long runs are downright fun. I can actually enjoy the trip! I'm also super lucky to have this trail to run on. Some dirt, some asphalt, barely any concrete and no cars. I almost made it to my mom's house on foot - which I was pretty stoked about! I've been doing really well on the active recovery front as well - spending my lunch time foam rolling, using the TP Therapy stuff and working on some of my problem areas (tight calves which cause foot pain, tight hips which cause everything pain). My body has been recovering quickly and I am pretty much pain-free. The only thing that starts to bug is the pads of my feet (balls and toe pads) after about 90 minutes. Some new shoes coming tomorrow should help with that!

I have a touch of a cold so I'm resting for a few days, but it's worth it if I am better for the weekend! Fortunately my immune system is pretty healthy, so it can fight off these winter cooties without it being too unbearable.

Just a quick few miles till home!

Stunning sunset over the bay

Reflections on 2011

noreply@blogger.com (Rose) — Tue, 22 Nov 2011 23:47:00 +0000

“From a little spark may burst a flame.”~ Dante Alighieri

I sit here two days after our trip to Ironman Arizona (volunteering, not racing) and I'm overwhelmed with the sheer force, strength and resilience of the over 2,500 athletes that competed on Sunday. As someone who (as of Monday) stepped up to the task of taking on the full Ironman distance (2.4 mi swim, 112 mi bike and 26.2 mi run) I realize the power of that choice. Sunday I watched friends, teammates, and strangers race together, but very much alone at the same time. Some people's stories I knew firsthand - the whys and hows, the reason behind them, the banners they carried mentally to push them onward. Thousands of individuals - made up of the same flesh, bone and blood as everyone else, yet differing in their desire to push themselves beyond their limits and into the unknown. I felt as though I was looking at a sea of stars. Each person with their own story, their own reason, drive, year of arduous training. For those of you that I know who raced, for friends new and old, I cannot capture my joy for you in words. Each of you a tiny spark, bursting into flames, brightening the world with your courage. I feel lucky to count so many stars in my sky.

Tomorrow I turn 31. This year has been full of so much growth that I hardly recognize who I was last November. I was still trying. Trying to be healthy, trying to be calm, trying to be focused, trying to exercise. Despite all of my trying, my body was breaking down inside. After an immensely rich and delicious dinner on my birthday with my girlfriends (and copious amounts of wine), I wound up extremely sick. Sure, I had way too much to drink, but it wasn't just the alcohol - the food was making me sick as well. I started the year with a round of lab tests and doctor visits and frustration at the ineptitude of the medical world. I began to wean the problems from my diet by removing alcohol, fried foods, unhealthy fats, dairy, and eventually meat. Since I cut out the alcohol (with the exception of a few rare instances this year), I also cut out the cigarettes I was only "socially" smoking. It's pretty easy to only smoke when you drink when you drink daily. I found myself with only one choice - to be healthy once and for all. I was signed up for Escape From Alcatraz and I couldn't let me generous race sponsors down. Since I was used to letting myself down, it took being accountable to someone else to make it over the hurdle.

I grew up thinking it was absolutely normal to drink daily. Every single day, happy or sad, busy or bored, sick or healthy - a few glasses of wine was always the perfect way to unwind. Yet, a few glasses a night usually became a bottle of wine a night. And bad decisions became easier to make. And I never woke up to work out early, nor opted for healthy food choices. I felt like I couldn't get a grasp on what I wanted to do, who I wanted to be, and felt frustrated at my life. I was always on a cycle of extreme moods - volatile one moment, happy the next. Every morning I woke up tired, a little full of regret, and craving a cup of coffee, some satisfying food and maybe even a cigarette.

I threw myself into training in the beginning of the year and eventually, I started to feel really good. My life became calm, easy, decisions were clear, I could see where I was going and began to feel in control of my destiny. I woke up each morning feeling clean, pure, vibrant and alive. I was hungry for life, laughter and to expend my excessive energy resources by running with Adam or riding bikes with friends. I began to channel the energy I tried to dull for decades. I spent years of my life trying to either bring myself up or take myself down in an effort to catch up with my wildly fluctuating energy. I wasted a lot of time trying to corral a rushing river instead of learning how to swim. In the end, I realized that it wasn't more of something I needed, it was less. I needed less food, less toxins, less drama, less excitement, less bullshit, less gossip, less arguments, less processed food, less sugar, less fat, and less alcohol. Only with a clear head did I begin to understand the depth and width of my dependence on external things to make me happy. Somewhere inside me, a change began to occur. A new voice clean and strong, asking to be cared for better. As I listened to my new voice, doing the best thing for myself became easy. Clean, healthy, easy to use food. Solid, unbroken rest. Fresh air, movement of my limbs and enough exercise to satiate the wildness in me. Everything became quite clear - no regrets, confusion, apologies, or misinterpretations.

I always wanted to do great things. To achieve the impossible and to push my limits. Yet, I always pushed that off to another day, some day, not today. By accepting responsibility for my own life and keeping my body and mind healthy, I was granted the power to do the impossible. I feel now as if there is nothing that can stand in my path. No journey too long, no goal out of my reach - everything is possible with time and effort. It's quite an unusual feeling and I'm just beginning to believe it.

I no longer view exercise as a chore - it's a privilege. It's also the cheapest way to get high and the only side effects are feeling good and a longer life. I am building my character each time I do an ocean swim and conquer my fear of open water and sharks. I learn how to focus with every hill repeat. I learn to not give up when doing mile repeats at tempo pace. I learn patience in my long runs. I learn to see the beauty, the good, the whole and the right in life. I surround myself with people who believe they can do anything and who are healthy, I wake with the sunrise feeling grateful and I go to sleep each night feeling like I did the best I could for the day. Tomorrow I will celebrate the beginning of another year on Earth. I will celebrate having the opportunity to experience life the best I can and to improve the experiences of others. I am grateful for the support of friends new and old, family and most importantly, Adam. I am also grateful for the incidences and individuals who provided me with a challenge, and gave me the time and place to commit to my principles and exercise the fibers of my new self so that I became stronger.

Off Season Adventures

noreply@blogger.com (Rose) — Thu, 17 Nov 2011 22:25:00 +0000

Ahhhh off-season! The time of year to sleep in, stay off the bike, skip chilly a.m. pool workouts and enjoy life. Oh, and learn how to run. My goal for off-season this year was to work on my run, and I have been putting in the work. In the past few weeks, I've run a lot - hill repeats, long slow days, easy runs, mile repeats, and even a 10 mile race in Huntington Beach (in the pouring rain)!

Last weekend I accomplished something that's been on my list for quite some time - to run around the Back Bay from our house. The fun part about this run is that there is no shortcut. Don't feel good? Don't want to run anymore? Tough %$&#! There's only one way home and it's around the whole thing. The total mileage from door to door is about 11 miles. It's a beautiful run that took me from our house to Castaways Park overlooking the harbor, then to Pacific Coast Highway and finally in around the bay on Back Bay Drive.

This curvy but flat section of the Bay is one of my favorite places. It's relatively quiet, it's flat, and it takes you through some stunning vistas. Once you get to a certain point on Back Bay Drive you can see the other side of the Bay where you hit the 9 mile mark. You can also see Jamboree and how far away it is and you know that between you and Jamboree is a steep little climb up to Eastbluff. It felt great to come up that hill and head on across Jamboree! Absolutely gorgeous post-rainy day views from every side of the bay!

Then there's been the early nights - it's been getting dark here around 5pm which is crushing my runs! I don't mind running when it's dim, but the other night it was pitch black even with my headlamp on. I'm going to switch the runs to the a.m! My paces are improving and I feel healthy overall. I'm hoping to continue chipping away at my running until I'm satisfied and ready for next year.

Lastly, we're heading to Arizona tomorrow for Ironman Arizona! We're volunteering at the race (run aid station #2) and we will be registering to race 2012 on Monday. I realize this concept is befuddling for non-triathletes who look at me and question our sanity that we're driving to Arizona to volunteer and pay for our own trip/travel expenses only so that we can pay money to register for an IRONMAN. Yes, yes, I realize this is a little odd for outsiders. But, for those of us that are triathletes, this makes perfect sense.

The Iron distance (2.4 mi swim, 112 mi bike and 26.2 mi run) is an impressive feat of physical, mental and emotional strength and no one person finishes (or starts) that race alone. That distance is traversed by a single person, with the aid, support, assistance and encouragement of many. At every race, the volunteers have made a tremendous difference in my overall experience and time. Seeing volunteers I know (like at Orangeman) was like having your personal on-course cheerleaders where often, there were no spectators. I feel that by volunteering, we are giving back to the community/sport that has given us so much. There's also quite a handful of Team FC athletes (and our coach Joby) who are racing on Sunday, so it will be great to be out in AZ supporting the team, being inspired and watching our friends and teammates succeed.

Lastly, we will register. Volunteers get priority registration after current IMAZ athletes and before it opens up online. My biggest and most amazing sponsor is paying for my race entry fee and I'm beside myself with gratitude! I am so excited about what next year holds for me on so many levels. With the year wrapping up, I continue to feel grateful and humbled by the amount of positivity, love, friendship, and possibility that exist in my life.

"It's kind of fun to do the impossible"~Walt Disney

Year Summary

noreply@blogger.com (Rose) — Fri, 28 Oct 2011 15:00:00 +0000

"The journey is the reward." - Chinese proverb

When I started triathlon, I thought that race day was going to unleash some pure magic in me. I envisioned that crossing the finish line would fundamentally change me in some way or push me forward to some new personal level. I crossed the finish line and felt...tired, good, happy, but nothing major shifted. Yet, who I was had changed... it had just done so over months of training. This years journey has taken me from thinking I might be able to finish the Olympic distance Escape From Alcatraz (although I had to conquer my overwhelming fear of sharks and the ocean) to finishing my first Half Iron distance race, Orangeman and finishing 5th in my age group at the Newport Beach Tri (sprint) this past weekend. Every step along the way, every hour training, every pedal stroke, every torturous ascent of Glendora Mountain Road, every swim...it's all been my reward. This lifestyle keeps me happy, every single day. I spend my time outdoors, with the love of my life and a handful of good friends and training partners doing things that bring me joy. I still laugh when I think how all of this started on a whim, and now it's shaped my life in a new direction and given me the courage, confidence and strength to believe that anything is possible for me.

This year I began with a big goal in sight - to complete the Escape From Alcatraz triathlon. Terrified of sharks, terrified of the ocean, and terrified of the seeming insanity that would be required to even deal with this race, I plunged into working on my swim with a vengeance. My swim has developed into something manageable, and even pretty decent in the pool. My open water swim still needs work, as I tend to have difficulty sighting (only on race day) and tend to lack mental focus in the ocean until a 1/4 mile into the swim. A huge chunk of the development in my swim is mental. At the beginning of this year, open water swims were beginning to have a pattern of me getting in the water, swimming for 50 feet, then stopping, trying to calm down, swimming 50 feet, stopping, etc.. until I'd finally march out of the water scared out of my mind and mad at myself for being such a wuss. I cruised through the Alcatraz swim, and my confidence was buoyed. A few months later, I had a bit of a rough experience at CDM in which I had something akin to a panic attack, that I think was more due to ingesting half of the ocean's water along with my wetsuit not being on right. I felt like I couldn't breathe, freaked out and backstroked to shore. I sat on the shore thinking I was fooling myself with my big dreams of swimming in the ocean. A few weeks later, with a little talking-to by Adam, I was back in the water and proved to myself that I can swim. Swimming has certainly been a journey.

My cycling has come a long way. While I've always done alright on the flats, long hills really kicked my ass in the earlier part of the year. After we signed up for Orangeman, I dedicated my summer to riding Glendora Mountain Road. It took me 2 failed attempts to finally get up and over the damn thing, but I did it and it wasn't that bad after all. Along with hilly rides, losing some weight and a awesome bike fit, my average mph increased from 16ish to 19.5mph. I'm finally seeing numbers in the 20-23 mph range and I'm liking it a lot! My pedal stroke is a nightmare and I know I'm not pedaling efficiently, but hopefully a Computrainer will beat that out of me.

Running. Ah running. I have these delusions that one day I'll be some crazy endurance runner. There's something warped in my head that read an article years ago on this Ultra-runner chick and thought, "Yeah, that looks neat self! We should do that!" It's lain dormant through years of damage and...uh...not running. But, it's still there, bopping around my head and it deludes me into making me think I can run. I'm improving. Which is awesome, because I've spent thirty years not able to get below a certain 5K speed and I'm finally chipping away at it. I'm dedicating the winter to actually building mileage up right and avoiding injury by emphasizing a strength program that's running focused and a stretching habit. The only way to get better is to work, and I am ready to do work! The faster I am, the less time I have to spend out there grinding out the miles at the tail end of my triathlons next year =)

I can think of nothing more fitting for this year than the quote I started this post with. It's too easy to focus so far ahead on your goal(s) that you lose sight of the beauty, transformation and magic of right now. I think this concept only really hit home while I was struggling to bang out the half-marathon portion of Orangeman. I was feeling ornery and I thought, "I've had training days better than today!" and it struck me. Hey, wait a minute, here I was doing what I have been working on for so long, and it...really...isn't as awesome as some non-special days I've had during the year. It made me realize that I need to be here, now and to really appreciate the good days and to not let the more difficult days bother me too much. When you're on the right path, doing the right thing, at the right time, with the right person/people, every day is all the reward I need!

Newport Beach Triathlon

noreply@blogger.com (Rose) — Wed, 26 Oct 2011 23:21:00 +0000

What a great end to the 2012 triathlon season! We decided to close out the year with a really local sprint race, Kring + Chung Newport Beach Triathlon at the Back Bay. This is where we ride and run, and it's a fast, fun course. We rode our bikes to the race early Sunday a.m. and despite a bit of initial lethargy, we got our wetsuits on and headed down to the water's edge. It's billed as an open water swim, which is kind of funny, since it's more like a briny, sort of dirty lake. We did some warm-up laps and gathered on the edge of the water, waiting for our waves to go off.

The Swim (.5mi ~ est. 16:00): I had a little issue with my goggles. I didn't know that our fancy schmancy goggles had an anti-fog coating on the lenses. I was taking preventative anti-fogging measures on Saturday by putting anti-fog drops in our goggles and buffing them clean. I was dismayed to see that they just weren't getting clean! Buff, buff, buff....hm...blurry. Adam happened to catch me in the act and informed me that I was buffing and de-fogging the anti-fog coating off the goggles. Whoops. Needless to say, I couldn't see a damn thing on my swim and stopped four times to clear them out. I did finally hit a good stride about half way through, but since we had a little run to transition I don't really know what my time was.

The Bike (15mi ~ 46:26, avg 19.4mph): I love riding my bike. I don't really care where or for how long! This section of the Back Bay is fast and flat with the exception of a steep, short climb and little grade up Eastbluff. I was stoked to not see too many women and I hammered my way around the bay. After Orangeman's Stonehill climb, Eastbluff was cake. I saw Adam twice and felt like I was back on track with my race after my mediocre swim. I played leap frog with a strong female rider and another guy and came in to transition hauling ass. Maybe next year I'll check out some of those fancy flying mounts/dismounts, but for now coming to a complete stop and dismounting has kept the asphalt out of my skin.

The Run (3mi ~ 25:08, 8:23/mi): I started the run and knew my heart rate was insanely high thanks to my Garmin buzzing away. It was definitely into a zone I didn't know my heart went! I felt okay though, so I settled into a quick pace and once I knew I wasn't going to keel over, I kept pushing as much as I could. The run is a blast. Short, sweet with only one slow hill to the turn around. After that hill, I did what I could to hustle. I felt like I ran out of gas about 1/4 mi from the finish, which was a little disappointing, but I went out hard on the bike and on the run, so...sometimes that happens. I came through the finish chute and felt damn good. I came in 5th in my AG, and while I secretly wanted to come in 3rd, the other girls were just a little faster!

It was a really fun race and it's always nice to ride from home. Adam took 1st for his AG!!!!! So proud of my champ! I cannot wait to see what this winter's run training + next years coaching does for our races. This was a great way to end the season and I'm stoked to have PR'd on the bike (for that course) and the run is pretty close to my Pac Coast PR of 8:20/mi. I never thought it'd be feasible to be in the 8 minute range, so I'm really looking forward to where I can take my 5K pace. Half marathon pace is a different story, but I'm working on it!

Working on the Weakness

noreply@blogger.com (Rose) — Wed, 12 Oct 2011 16:42:00 +0000

Sunset Back Bay

The two weeks after the Orangeman Half Distance (70.3) triathlon consisted of my body telling me it needed a break. I came down with the cold I'd be fighting off in the week before the race, and it was just bad enough to keep me from exercising. Sometimes, your body knows what's best. Mentally and physically, we both needed some time to sleep in, rest and think about where we are going from here. Orangeman highlighted the areas that I desperately need to focus on - my lack of strength (particularly in my core and my hips) and my weak run. All things can change with enough effort and time, so I am setting my sights on working on my half marathon run and incorporating three days of strength training into my routine.
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Orangeman 71.4 - Race Recap

noreply@blogger.com (Rose) — Wed, 28 Sep 2011 23:46:00 +0000

Finished! Orangeman 71.3

I'm still patching together the events of Sunday's epic (and brutal) race at the Orangeman half distance triathlon. The race was supposed to be a half-Iron distance of 1.2mi swim, 56mi bike and 13.1mi run. It ended up having a mile added to the run that was already an ass-kicker. First I'd like to say how completely outstanding the race itself was. The organization was top notch, the pre-race talk was informative, safety was made a priority, there were TONS of staff, volunteers and support, the aid stations were plentiful and well stocked, and the whole race went on beautifully. I heard a few doubts about the race initially, as people weren't sure if they'd get the permit to shut down Ortega Highway or if it would be well-organized as a first year tri, and I can say that this race gets an A+! If you missed it this year, make it next year and sign up early as it will sell out! Be informed, however, that a lot of people said this race was harder than any other half-ironman (including Wildflower and Silverman) and harder than some full Ironmans.

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Race Day Checklist

noreply@blogger.com (Rose) — Fri, 23 Sep 2011 22:15:00 +0000

Seems like every triathlete I know is racing this weekend! Between the inaugural Orangeman 70.3 distance race and the LA Tri this weekend there's a lot of buzz about this Sunday. If you're anything like me, you've got a mega case of Race Brain.
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Smith Pivlock V90 Max Sunglasses

noreply@blogger.com (Rose) — Wed, 21 Sep 2011 21:52:00 +0000

If you're like me and you have super-sensitive eyes, you know how important eye coverage can be! Wind on my bike ride? Cold morning air? Dry summer heat? Dust? Rocks? Sun? All of the above?!

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9/11/11 - Pacific Coast Tri Race Recap

noreply@blogger.com (Rose) — Wed, 14 Sep 2011 22:50:00 +0000

My summer was consumed by Orangeman 70.3 training so much that the Pacific Coast sprint was upon me before I knew it. I was looking forward to this race as it marks my "triathlon birthday" and I knew I would see and feel a big change from a year ago when I stepped into my first triathlon. Mostly, I wanted to use this triathlon as a dress rehearsal for Orangeman. I set some basic goals for myself that I felt were attainable without pushing myself too far before my "A" race.

I always find that making the day before the race nice and smooth is a great precursor to a good race. We woke up early to thunderstorms, took care of all the pre-race expo, bike checks, gear checks, packing and getting food prepared. We drew up a quick pre-dawn checklist and set everything up for the morning so all we had to do was wake up, have tea, eat breakfast, and head out on our bikes to the race. The night before Adam had left me a "Happy 1st Tri Birthday" card in my transition bag that I opened and kept with my stuff. Too cute!

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