The Ironman Cycle

So many people I know are doing their first Ironman distance race this year.  And although I'm training for my 4th, it's funny how each training cycle has been somewhat similar for me.  And then hearing from all of the first timers (who for some reason think I am an expert... ha!  I have them fooled) it makes me smile to think about the process of Ironman training.

I think everyone starts out gungho.  It's a little frightening at first, thinking about the daunting task of training ahead.  No one really thinks about how daunting the race will be, just how great the finish line and party will be.  But it's a year or so out so you don't really have to think about that yet.  Then a few months go by.  Training finally starts increasing. You are feeling good.  Getting fit.

And the WHAM!

You hit the training wall.  The "holy hell this sucks right now" wall.  It might be that you are fatigued.  Or that you feel like there aren't enough hours in the day.  Maybe it's that you usually run x:xx miles and now it's xx:xx minute miles, no matter how hard you try. You might hear that someone else training for the same race as you did a million hours of training this week and felt great and you've done what your schedule calls for... but it's not a million hours and you didn't feel so great.  Are you doing enough? Is your plan right?

Then you get a second wind.  Someone reminds you that you are on track.  You might have a breakthrough workout.  You are gaining strength, speed, confidence.  The race is only a few weeks out and now you are thinking about it... what will the swim be like, how fast can you transition, what will you eat and drink on the bike, can you run the run.  And still, how great the finish line and party will be!

Then it might happen again. Another wall. But it's closer to the race so you really freak out. You can't make up the fitness that you feel like you don't have.  You're crappy and sleepy and hungry all the time.  You snap at people, but they don't get it.  They aren't going through what you are putting your body through.

Race day comes and for the first time in MANY MANY months, you are fresh.  Your legs are ready.  You're rested.  You are nervous because, the thought of 140.6 miles in one day is in fact daunting (and you didn't really think of that a year ago when you signed up).  But as you stand at the start line, you know that in less than 17 hours, you will be part of an elite group of crazy amazing people who have done so much more than just finished an Ironman.

You've swam, you've biked, you've run.  You've been down.  You've been up.  You've questioned your own sanity, you're own abilities, you're own reason for doing this.  You've conquered your inner demons.  You've proven what you are made of to yourself and anyone that cares to listen.

I wrote this email in response to a few friends the other day that are at the first and second wall and were asking for some insight.  I think it's a perfect bit of advice from someone who's been through it a time or two.  And if you are training for an IM... know that this letter is to you too.

"I wish I had a magical answer, but I'm training for my 4th and just yesterday, I got 2.25 miles into a 10 mile run, walked home (only after getting in a huge fight with Tom), then decided that I wasn't into Ironman training, it was defining me instead of being part of me, and that ultimately I didn't know why I keep putting myself through this.  I decided I was going to switch my registration to the half.  I simply had nothing in the tank.

Let me just tell you that it happens.  IM training is like nothing else that you've ever put your body through.  You are never "fresh".  Not until race day.  The fatigue, both mentally and physically just builds and builds.  Yes, you take a rest week, but that only means that your workouts are only an hour or two a day and at a lower intensity instead of 3-4 hours, going long and hard.

I personally think that another rest week isn't going to do anything but good things for you.  Ramp it up this weekend... if you feel like it.  You aren't going to lose any of the fitness that you built.  If you don't feel like you are ready at the end of the week, keep the full week a rest week and start fresh next week.  Burnout is so easy in IM training.

You have to realize that you have the fitness right now to get through the race.  All 5 of us do.  It would hurt some of us more than others at this exact moment and it wouldn't be pretty, but we could get through it.  Don't get discouraged by a bad workout, or a bad week, or even two.  It happens to all of us and we just need to regroup.

You'll think back on these weeks when you are racing.  I told Jeff many times that you earn the title of an Ironman much before the race... that day you just go pick up the hat, tee shirt and medal that shows everyone else what you are made of.  If it was easy, more than 1/10th of 1% of world would attempt it.  You are in a league of your own. You are a badass!

You aren't doing anything wrong.  And it will get better.  And it'll probably get bad again.  This is where mental toughness is built.  Be smart.  If your body is slugging through, ask yourself if you are getting better with each workout or do you need the rest.

And just so you know, after telling Tom that I wouldn't do Cedar Point, he looked at me, said "you aren't a quitter" and we went off to run 5.5 miles at an 8:20 pace (which is really fast for me).  I'll be there on September 11th, to pick up my medal, hat and tee shirt. :) "

Thursday Ramblings...

First, I want to welcome some new followers.  I love seeing my follower number go up.  One of those weird little things that makes my day. :)  I guess my ramblings are making it out there!


Speaking of ramblings...

I'm tired.  I feel like I just can't get caught up.  I don't think it's lack of sleep because, let's face it, I sleep like 9.5 hours a night.  I take a vitamin.  I eat fruits and veggies.  Training is just starting to get long and I'll be the first to admit that I'm pushing it a little more than I have in the past.  After our race Sunday, we busted out with a 9 mile run later in the afternoon.  Tuesday was a 1:45/:15 bike run brick.  Yesterday, we powered through some strong winds for a solid 3:30 ride (by far my strongest training ride ever) and then immediately covered a 5 mile run.  By this morning, my knees were a little achy, my body a little sluggish.  We took off for a 13 mile run, but I just didn't have anything in my tank.  (the stupid high school parks guys that took out water bottle and sugar and threw it in the trash didn't help.  Yes, I know I put it on a post at the trail head, but we were doing three laps and didn't want to carry it. You are doing your job, I get it.  But then pulling the sugar out of your pocket (were you going to eat it?) and the bottle out of the trash, didn't make me happy).  10 miles later, we were home and I was beat.  A good ole' First Endurance Cap Ultragen makes everything a little better.  Luckily, our long workouts have been done for the week... for the most part and I can catch up.  I hope.  Ahhhh I love Ironman Training.

Speaking of Ironman - I was gungho all in for IM Mont Tremblant.  Even had the condo booked.  But after much talking to Tom, I just couldn't bring myself to do it.  It's just too hilly for a flat lander like me.  Sure, I can learn to ride and run hills, but there just aren't hills like that around here.  We'd have to drive at least an hour to get anything that resembles a hill (and they don't match IMMT's profile at all).  I just felt like I would be going into the race unprepared and I've done enough Ironman races to know that's not smart.  You can't go into a race like that behind the 8 ball.  I just wouldn't have enjoyed myself.  So I back out. Chickened out.  Whatever you want to call it.  I'm totally going to miss being part of the League of Extraordinary Tri Geeks that will be representing up there, but I know I made the right decision.  Plus it opens up my schedule a little more for some local stuff during the summer and maybe a late season Ironman.  Florida?  Arizona?  We'll see.

So OutsidePR sent me a package a while back with some pretty cool stuff to test out for them.  I wrote a review about the Ryders Sunglasses (here).  I still can't get over how much I love those babies.  I just need to get the Hex Photochromic lenses in pink... that would make my day.  Anyway, one other thing that they sent me were a pair of Pearl Izumi isoTransition tri running shoes to test out.  They are a new shoe, especially made for triathletes.  I will be honest... I totally put them on the back burner because I've been running all of my speed work and training runs in my Avia Bolt 3's.  But, they are starting to show a lot of wear (they are racers after all and I've put a lot of miles on them) and I can't run in them sockless, so the other day I pulled the Peal Izumi's out of the box and gave them a try.  They are definitely a tri shoe - (from their site) "Designed and developed with 2x IronMan® World Champion Tim DeBoom, the new isoTransition was built to perform when it counts - on race day. The quick-pull lacing system and self-draining midsole are designed to help you shave valuable minutes for your next PR. The breathable, Seamless Upper provides such amazing out-of-the-box barefoot comfort, you'll swear that someone is tickling your little piggies. Amen." (cute, right?).  The first time that I wore them, I went sockless and one of the little slits in the bottom totally rubbed my foot.  Instant blister.  Ugh... I didn't wear them again for a few days and then tried them one more time.  This time, no blister.  Maybe they needed to be broken into or something.  I am worried that a little pebble or something will get into one of those slits though (we run along a beach and beaches in Ohio aren't sand... they are totally rocks).  I could see how something like that could get lodged in the shoe.  I did like the lace system a lot (super fast foot just slide right in) and they weighed nothing - felt like a slipper in that they were snug, but not too tight.  No rubbing at all with bare feet either... simply because there are no seams in them! I did notice that after only two or three runs in them, they are already showing wear and there isn't much room for them to wear.  At $115 a pop, they would definitely be race shoes for someone and not training shoes.  Overall, I think they look great and they are comfortable for short runs (I'm not used a minimal shoe so I haven't run anything over 4 miles in them). Overall, I give them a 4.5 out of 5. :) Thanks OutsidePR. (** please note that these shoes were sent to me at no cost for review purposes only.  I was not told what to say in my review and it's simply my honest opinion about the product).

One last thing... can I just say a big ole' thanks to Ms. Mother Nature.  While I find that 99% of the time you hate me for whatever reason, I have really appreciated a few things the last few days.  Race day last Sunday was a tad chilly and overcast.  Perfect race weather.  Temps this week have been in the 70's, max.  Yesterday I needed sleeves for my ride. Sure it was windy, but at the turn around point of my out and back, you kept blowing the same direction and let me have some tail wind.  I appreciate that.  And right now, after the rain we just had (which my plants are loving... my hanging baskets have lasted more than a few days), it's in the upper 60's.  We've been sleeping at night with the window open and I've needed blankets.  While I don't think our love affair will last forever, I really am growing fond of you.

Told you I had some ramblings...

My naked race report

So I did it.  I raced naked.  It was joyous and liberating and I'll probably do it again.  I loved every one's comments about it and have a lot to say about it if you are interested.  More than anything, I loved not knowing how fast I was going.  I wore my watch (cause it's a habit), but didn't start it and didn't know what time we started (the waves were all late anyway).  My bike computer (which I thought I would still use) read "0" all day - something wasn't working.  And it was awesome!  I went by feel alone.  I pushed harder than I think I usually do.   And you know what???

I freaking PRed by a lot!

Here's the race report... I'll try to keep it short, but I do have pictures so YAY!

Overall Stats:
Swim (.5 miles) - 14:24
T1 - 1:21
Bike (17 miles) - 48:08 (21.2mph)
T2 - 1:04
Run (3.1 miles) - 24:07 (7:47's)
Overall time - 1:29:01
2nd out of 31 in Age Group
68 out of 500 Overall


So Saturday, I totally just chilled. Tom signed up for his first ever bike race so I was his cheering squad.  It was a 9 mile, 3 loop course and he was entered as a Cat 5.  Poor guy was so nervous.  He did great, until he got a flat with 3 miles to the finish.  Dang it.  But he's addicted so he'll be out there again.  I counted a lot of bikes, and 3 horse and buggy's.  We weren't in Delaware, anymore. :) See the buggy in the back???

This morning I woke up ready to race.  I love that feeling.  Stomach was a little sloshy, but nothing unusual.  The race site is only 15 minutes from our house, at most, so we didn't have to leave super early.  I love local races.  Got to the race site, got everything checked in, and met my parents who were unbelievable in coming out to see us race at an ungodly time on a Sunday morning.  I'm so blessed to have them both.  Plus, my mom played photographer for the day so we were able to get pictures!  Always a plus! (Thanks mom...)

Around 7, we started to put on our wetsuits.  Does this ever get easier?  Seriously, this is not an easy feet.  Thankfully the TRISLIDE works wonders and the baby, for the most part, slide right up.  I love my Hurricane 5 from TYR.  I feel like a poser in it since I'm so stinking slow, but looking good is half the battle, right?

The swim was fine.  I positioned myself waaaaaay outside because the water is deeper and because there was no one there.  I swam with all of the 30-34 year olds (guys and girls) and only groped one girl's butt so all in all, a successful swim.  14:24, I'll take that - I haven't been working on the swim too much so I can't expect anything amazing here.

T1 was nice and zippy, but the run to the mount line was loooooong.

The bike was awesome.  Without a computer, I just went by feel and I felt great.  I was passing a crapton of people and only counted three people who passed me - they were from the wave after me and were smoking.  Tom was one of them, but I was proud that it took probably 16.25 miles for him to catch me... it's usually way faster than that.  I did find myself looking at my computer a lot.  Like I said, it always read "0" so I didn't get any data from it.  Bad habits are hard to break I guess!  But I just felt like my Kestrel was floating... the fit is so perfect and it's a fast bike! Tom and I made it into transition together which was fun.  I ended up averaging 21.2mph which was awesome.  Tom thought that the course was a little long so it might have been faster.  Who knows, who cares!  I was the 5th fastest woman on the bike out of 172.  And I was the 47th fastest overall out of 500.  That's pretty cool!

T2 I just did my thing and ran out with Tom.  He said "let's run this together". Ha... well, it was good to start together.

The run was a familiar course, and although it's a simple 3.1 miles, the course is kind of wacky as it's part on a gravel path (which happened to be super muddy and filled with puddles) and then part on a grass trail over a dam.  It's really hard to pass people up there though so I honestly had no clue what I was running.  Tom had taken off about .5 mile into the run and that was fine.  I needed to go by feel.  I passed a few people and found a groove.  It was great not constantly looking to see my pace.  I thought I was sluggish, but looking at the results, I finally put a run together, averaging 7:47's for the 5k!

I got to the finish line, super happy with things.  My dad had started his watch when my wave went off and told me he thought that I was somewhere around 1:29.  I had two goals for this race which I hadn't told anyone.  For one, I wanted to run sub-8's.  And the other... to finish under 1:30.  Last year on this course, I did a 1:33:59!

I checked the standings after everyone was finish.  I finished in 1:29:01 and came in 2nd out of 31 girls.  That amazed me.  I couldn't wipe the smile off my face!

It was fantastic seeing so many of our friends there.  Jim, Tracy and Zach Aust were there and kicked major butt (as always) coming in 1st, 1st and 2nd in their age groups (Oh... and Jim was 5th overall, Zach in 9th and Tracy in 19th and the 2nd female!!!)  They are my adopted family and we love them so much!  Tom had an amazing race, especially after hearing him tell me that he had nothing in his legs from the bike race the day before.  He finished in 1:23, 7th out of 50 in his AG, and 27th overall.  Oh... and he had the 9th fastest bike of the day out of 500!  Scary to think what he could have done without racing the day before.  We also got to see Dave and Meredith too which was fun.  Dave raced and although I know he said he didn't hit his goals, he looked strong on the course!  It's so fun seeing friends out there! Here's a picture with us and team Austome! :)

ULTRAFIT-USA did a great job with the race.  We love the Wendy's International Tri.  Great competition, surrounded by a bunch of people we know, on our home turf.  Doesn't get better than that!

So the question is this - I have an Olympic in two weeks.  Virtually the same course.  Should I run naked again??? :)

Taking a risk

I'm thinking of doing something this weekend that's totally unlike me.  It's not in my nature at all.  It involves the race that I'm doing and I'm sure I'll be one of the only ones there on Sunday to do it.  I bet most of you don't do it.  I know the cardinal rule of triathlon is don't try something new on race day.  But I don't know - I'm feel like taking the risk.  I'm thinking of...

Are you ready for it???

Racing naked.

No you perves... I'll wear clothes (trust me on this one, the other races, spectators and volunteers can't thank me enough because it would not be a pretty site for more reasons that I wish to list here if I didn't wear clothes.  That my friends would take big time kahonas, and quite frankly, why would anyone even consider that.  Ugh... can you even imagine? Mental images are starting to creep into my mind and my brain is screaming "my eyes! my eyes!".  I bet my splits would be wicked fast though without the wind resistance...)

Holy tangent...

Anyway, back to racing naked.  By that, I mean no electronics.  Obviously I don't race with an iPod.  As a matter of fact, I don't own an iPod (Kim, you aren't alone).  I have an MP3 player but quite honestly I couldn't locate it at this point in my house if I was being forced.  I use it that infrequently.  But the thought of racing without a watch, Garmin, bike computer, heart rate monitor or anything else telling me how fast (or slow) I'm going intrigues me.

I'm a typical Type A triathlete.  It's funny, because I don't think I'm like this in life (I guess I should ask those that know me best to see if I really am).  But when it comes to training and racing, I can't get enough of the data.  I want to know distance, pace, and time, on a daily, weekly, and monthly basis. I compare it to last year, and the year before. I have charts people.  I have an uncanny ability to memorize a course and know exactly where every turn, climb, mile marker is after just one run or ride, thus "checking" my progress throughout each training session (and comparing it to what, the last?) is a given. 

And I wonder why I get so frustrated if something isn't going right.

On Sunday, I'm racing a local race.  It's on my stomping grounds and yes, I know it like the back of my hand.  I've raced there for years.  What if I "unplug" for the race and just go by feel?  Looking at my watch isn't going to make me faster.  If anything, it'll just make me frustrated if I'm not hitting my mark at any given point.  Maybe this will help me focus on each discipline as I'm in it... live in the moment if I want to be real cheesy.  I won't know how long I've been out there.  Or how fast I have to go to make up the time I've lost.  I won't be able to back off a little because I've banked time either. Maybe my mind will just let me push my body because it feels good, not because the seconds are ticking away.

It's a risk I'm seriously considering.  What's the worst that can happen - I do exactly what I'm capable of on that given day and I'm not stressed while doing it?

This might be the best decision I've ever made...

Where am I?

Maybe that's what you're asking.  Maybe not... it's alright. :)  I've been so busy lately that I haven't blogged much and I'm slowly getting caught up on reading all of your blogs.  I know I sound like a broken record (is there any new technology analogy that works other than the whole broken record thing???), but I'm trying! :)

The last week was a bit of a blur.  After coming home from California and our nightmare of a century on Monday, the week kicked my butt full force on Tuesday.  Work was busy, and training started.  Not that I haven't been training a ton the last 5 months, but I finally felt like training started.  It's like June 1st hit and a light switched on. I can pinpoint why. Do you ever have that?

We finally went to the state park to swim... and bike... and run.  That's a sure sign that it's tri season.  And you know what, I loved every minute of it!  We did multiple bricks this week, some speed, some long stuff.  200 miles in biking and nearly 30 miles of running (we won't talk about swimming, but I did swim so that counts).  It was the first week that it was hot, and I was tired.  And hungry.  Holy appetite!  But like I said, I'm loving it. The countdown to REV3 Cedar Point is at 99 days.  Say what?

We're racing this weekend and I'm looking forward to it.  So many people raced this weekend (huge congrats to Kevin, Jon, Kim, Jeff, Annie, Mandy, Kristin, Matty-O, Heather, BDD, Meredith, Melissa, all of my Trakkers teammates and Team Type 1 peeps in Quassy and everyone else that raced this weekend... I know there were more of you!) - I'll be honest... I felt like I wasn't one of the cool kids! :)  But next weekend is my time. Great local race, lots of competition, many of my friends - it should be a good time!

Totally random (I'm all over the place with this post aren't I?).  I just saw this on a blog I read and I love it especially for someone who struggles with self image a lot (like me):

If you can't read it, it says "I have thunder thighs.  And that's a compliment.  Because they are strong and toned and muscular. And though they are unwelcome in the petite section, they are cheered on in marathons. Fifty years from now I'll bounce a grandchild on my thunder thighs, and then I'll go for a run."

I love this one too:

it says "My Butt is Big and round like the letter C and ten thousand lunges have made it rounder but not smaller and that’s just fine. It’s a space heater for my side of the bed. It’s my ambassador to those who walk behind me. It’s a border collie that herds skinny women away from the best deals at clothing sales. My butt is big and that’s just fine and those who might scorn it are invited to kiss it."

I'm working on the self image thing... and the confidence thing.  that's for another post though...

One more thing - TAAN: Team Angels and Ninjas.  Heard of it?  If not, you are totally missing out. Check out this post on Jason's blog.  Very cool group of people, very cool mission. 

Have a great week and who knows... I might break records by blogging more than once this week.  :)

Sonoma and Napa in Pictures

It's all about T.I.T.S my friends...

**First, our trip to Napa and Sonoma was fabulous and once I get pictures uploaded, I'll write a whole blog about it.  Truly an amazing place, the vineyards were breathtaking, the wedding we went to was one of the best (besides the freezing cold temps), we got to explore a little of San Francisco and we made it home with little delay (for us, that's a victory in itself, especially since I got a call on Thursday after we landed in San Jose that our return flights were canceled and they had rebooked us on separate flights, with me leaving late Sunday night and Tom leaving early Monday morning.  I love American Airlines so much...)

Anyway, yesterday we had the brilliant idea to head out for a century - the first of the year.  I hadn't been on my bike for a few days and thought the T.I.T.S (time in the saddle) would be good. Little did I know how hellish, yet amazing the ride would end up.

After being in 60 degree temps of California for the last four days, we were a little shocked by the high of 92 predicted for the day.  I slathered myself in sunscreen (which, a little PSA - DO IT KIDS... being tan may be cute, having cancer sucks).  We filled as many water bottles as we could both hold, loaded up on food and money, printed out a new route sheet which would take us to the Utica Ice Cream Festival (gotta have a destination) and headed out.  The first 20 miles or so were amazing.  Wind at our back, not a cloud in the sky.  At one point, Tom says to me "I think we're going to be fighting on the way back".  Whatever... I was thoroughly enjoying my T.I.T.S.  Around mile 35, we hit some gravel roads.  These were new roads for us and we didn't know what we were going to get.  We got rocks... I'm not talking the typical summer-in-Ohio chip and seal.  These were rocks.  I slowed my pace to about 5mph, death gripped my bike, unclipped one foot and slowly made my way forward.  For about 5 miles.  It was on and off, but it sucked big time.  Totally takes the wind out of your sail.  At about mile 46, we couldn't take it any more and changed the route according to my GPS.  5 miles on a busier road would be no problem as long as we didn't have to endure the rocks.

But, I put the wrong address in my phone.

Opps... so maybe 10 miles later we arrive in a town.  Cold beverages.  That's all we wanted.  Screw the ice cream festival which was outside... there was a brand new Subway which had air conditioning. We nom nom nomed a sub, downed 32 ounces of Poweraid and filled up all of our bottled empty bottles with ice cold water.  Our return route home was on different roads so we were fine.

The ride home was in the wind.  By mile 65, I was dead. Our next turn was on more gravel roads. My water was hot, my stomach was sloshing, my eyes couldn't stay open.  I had flash backs of Ironman Louisville... this is dehydration / heat related.  I stopped at a tree, laid my bike down and cried.  How was I ever going to make it home 35 miles? And then I realized that it was more like 45 miles because of our detour out... I started thinking "I'll call my mom.  She can come get me".  But I knew they were having a BBQ for Memorial Day and I didn't want to ruin that.  And who am I to quit when the going gets tough?  At that minute she called me - mother's intuition I guess.  I cried to her and of course she said in a stern voice "figure out where you are and I"m coming to get you".  I hung up, defeated.

This ride wasn't about time or speed.  It was truly about T.I.T.S and enjoying the day with my husband.  I'm not a quitter.  We'd be in a little town soon enough to get fresh water.  My spirits started lifting and I called my mom back.  "Don't come get me... you just called at a bad time".  We rerouted ourselves a more direct, albeit busier, way home.

Within 5 miles, I felt like a new person.  Granted we were paceline riding on a 55 mph road and it was getting late so the sun wasn't as strong.  But I felt awesome.  We stopped at a fire station for ice water.  And then again at a pizza shop for more poweraid.  At 85 miles, I felt like I could ride forever, but that pizza smelled so good that I just wanted to get home!

I knew the ride would be around 108 to our house and I was actually excited.  I had made it through a miserable low and felt strong.  My pulls were 22mph, nothing hurt.

At mile 99.58 were hear it.

Psssssssssssssssst

Tom's flat.  Our spare tube is faulty.  I try to call my mom just to tell her we are alright because I know she's panicked.  I get one and a half rings out and my phone dies.  Great.  We're 8.5 miles from home.  I tell Tom that I'm going to start riding to get the car and he insists that he'll go since he's faster.  So I sit (luckily on a bridge over a beautiful body of water here in Delaware), and wait.

I count 110 cars in a 20 minute period that pass.  Only one asks if I need help.  Tom finally arrives and we head home.  What a crappy end to a hard day.  And I'm short .42 miles of my century.

I got home and hopped on my bike.  I went around the block until I hit the 100.  I had come too far to not finish what I started.

Might have been the hardest 100 I've ever done, but if that doesn't built mental toughness, nothing will!

Afterall, it's all about T.I.T.S my friends and 100 miles of T.I.T.S in May makes me happy!