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A Shot in the Arm

June 3, 2011 Fitness 2 Comments

After nearly two months of living in pain, I finally went to the doctor for my shoulder injury. I haven’t been swimming or done arm-based exercises since May 1 and things just weren’t improving. Immediately following the fall, I had a lot of pain in the front of my shoulder. That has subsided for the most part and the rear deltoid is now in pain most of the time. I can already tell I have lost a lot of strength in this arm as a result.

My biggest concern was making a go/no-go decision on competing in Barb’s Race on July 30. I was worried that swimming freestyle would further injure the shoulder and cause permanent damage. Sure, I could dog-paddle my way through a 1.2 mile swim in the Russian River, but I wouldn’t want to put myself through that misery. So, it was time for an official diagnosis and treatment plan. As I mentioned in a previous post, my hope was to get a cortisone shot that would alleviate the pain enough to allow me to train and race. What did the doctor have to say?

Diagnosis? Acute rotator cuff impingement, obviously a direct effect from the fall I took on April 9.
Recommended treatment? A cortisone shot! And then physical therapy.

I am under strict orders not to get in the pool for two weeks to allow the shot to work its full magic. After that, “we’ll talk,” but he said swimming for six weeks leading up to the race won’t make things worse or cause permanent damage. I was glad he understood my motives and is willing to be lenient with me on the treatment plan.

Have you ever had a cortisone shot? This was my first and I couldn’t help but notice the thickness of the needle. He sprayed a cooling/numbing product on my shoulder and then went to work. I’m not squeamish about needles, so it wasn’t that bad. The general area burned for about 2 hours afterward, but I went to bed feeling good and it isn’t sore at all now.

This was just the shot in the arm (!!) I needed to fully motivate for the Half Ironman. We booked a vacation rental house and plan to make a mini vacation out of it. Up next is a trip to Sonoma County to pre-ride the race course. I hope to see my college roommate while I’m there. Both of us Iowa girls have made our home in Northern California!


Early Onset Burnout (and WWW: March 6)

March 13, 2011 Fear, Fitness 2 Comments

Here we are at the beginning of March and I am already tired of the weekly workout grind. When the idea came up, I jumped at the chance to join Greg in Tahoe on Friday/Saturday. I worked hard both days tackling black diamond runs, and my legs definitely got a workout! It was a nice change of pace and left me almost anxious to get back to the Bay Area for a bike ride. Win!

I can probably talk myself into believing that I am fit enough now to compete in an Olympic distance tri and perform reasonably well. I hold myself to a very high standard and that is a double-edged sword. Sure, I’m dedicated to my training and make no excuses to miss a workout. But I fear I may have hit it too hard too soon based on my level of burnout already. After Wildflower, I’m running Bay to Breakers and I already signed up for Barb’s Race — a half Ironman — on July 30. It’s not like I’m going to be taking it easy this summer… This weighs heavily on me.

Is anyone else doing any of these races? It’s the 100th running of Bay To Breakers (and my first time)!

Weekly Workout Wrap-up

Sunday: 45 mins on StairMaster

Monday: 30 min swim + 18-mile bike ride

Tuesday: 60 minutes yoga + 4.0 mile Track Attack + 4.25 miles run

Wednesday: 2300-yard swim

Thursday: 21-mile bike ride

Friday: Skiing (10 runs)

Saturday: Skiing (12 runs)


Post-Race Comparison

July 21, 2010 Family, Fitness, Fun 3 Comments

I’ve got a lot of updating to do. July has been an insane month of race prep, travel, and racing. This will be a quick “teaser” message while I work on more in-depth coverage of my goings-on.

Greg and I both completed our Half Ironman triathlons within two weeks of each other. While the distances of the races were exactly the same, the races themselves were quite different. I’ll spare you 2000 words and show a couple of pictures, which will be a very concise way of summing it all up.

Below is a picture of me immediately post-race on July 4. I am sitting, I am crying, I am freezing, and I am bleeding in more places than you can see in this photograph:

And, here is a photo of Greg immediately post-race on July 18. He actually enjoyed it:


Independence Day!

I did the un-American thing and celebrated Independence Day in Canada this year. For me, it was all about completing my Half Ironman race and being “free” from the intense training that has been my existence for the past six months. While I missed some fantastic weather and a barbecue with friends back in California, this was my weekend to make good on a new year’s resolution and six months of training. Bring it on!

My expectations going into the race were to finish in under six hours and not want to kill myself in the process. I’m already a week late in getting this updated, so I won’t keep you waiting any longer:

Swim – 36:39
T1 – 4:19
Bike – 3:05:13
T2 – 2:58
Run – 1:50:44
Total = 5:39:51


Well, kind of. I pretty much wanted to kill myself by the time I finished. But, I didn’t have a blunt object handy so I was left with no choice but to grind it out. The taste of victory was strangely identical to the salty saliva that fills your mouth just before you vomit, so I can’t recommend it. However, I chased that with some chocolate milk at the finish line and the world started coming into focus again.

Grab a drink and settle in for all the gory details, including many lessons learned:


My start time was 6:30 AM, so it was an early morning. I got up at 4:45 AM and felt like I had slept pretty well, which is rare for me the night before a race. Having packed everything the night before, the morning ritual at the hotel was short (though I got up early because I wanted extra time to get things moving in my GI tract). I got up and ate a piece of peanut butter toast and a banana, as well as 16 oz. of FRS. I got dressed in my new tri suit and a pullover and woke Greg up to head down to the race site at 5:30. I ate a yogurt in the car and had a glass of Trader Joe’s Essential Greens Veggie Juice + Very Green Juice Blend to simulate the concoction we make at home.  The weather was overcast and ~55 degrees (F) on race morning.

I picked up my timing chip on the way into the transition area (usually they give it to you when you pick up your packet — I’m not sure why it was separate for this race). I got my transition area set up and went back out for body marking and a final visit to the porta-potty (I had my single-use Handi-Wipe ready to go. I’ve learned that lesson the hard way at a previous race). I caught up with Greg and Argus as I was putting on my wetsuit and we made our way down to the beach. Greg snapped a couple of pre-race photos, I splashed around in the water with Argus, and we parted ways.

This sounds so obvious now, but it honestly hadn’t occurred to me at the time. I was talking with a fellow competitor — a man who is 50+ years old — and he told me that he did this event last year and came in DEAD LAST in the swim. I had to admire him for coming back for another beating. He asked me if I knew about the “tides.” He was referring to the currents of the ocean and that they were quite strong in one direction. In other words: Don’t swim straight for the buoy because you’ll miss it. Thank goodness for this man! Again, it seems so obvious now, but my head wasn’t thinking about that and I’m chalking it up to a lesson learned.

We wished each other good luck and I got my goggles and ear plugs in place for my start. My stomach was doing its usual pre-race clenching. My adrenaline was pumping and I knew I was ready.


The water temps were about 60 (F) and were warmer than the air temps so it felt good to get in. I splashed around and did about 25 yards of strokes to warm up before the race start, which is something I rarely do. I think it probably helped, so lesson learned there. I knew from reading the race materials that this was a “cattle call” start and there would be no waves: everyone doing the long course was starting together.

The start of a swim is never pleasant, and it’s usually limited to ~150 people. This start was probably ~400 people, both men and women. If it sounds unpleasant, multiply that by a zillion and you’re getting close to reality. For people who are really frightened of open water swimming or otherwise claustrophobic, this is a living nightmare. There are arms and legs and torsos and open mouths everywhere. I was no more than 20 strokes in when I looked up to spot myself and the first buoy. I happened to meet eyes with a male swimmer just ahead of me who had LOST HIS GOGGLES. Oh dear! He was frantically looking all around, to no avail. There were too many people and too much chaos. I felt bad for him, knowing that he had ~1.1 miles left to go and he would have to do it without eye protection. Lesson learned: I’ll tether my goggles to my wetsuit next time.

I hoped I’d finish the swim in about 35 minutes and this was a 2-loop course. When I exited the water after one lap, my watch read 18 minutes. Having to come into shore, run around a buoy, then swim back out adds time and the water was very choppy. By the time I started out for my second lap, the crowds had thinned considerably and I was able to settle in. It was a triangle-shaped course and I felt like I could “relax” and swim with the current on the straight-away, which helped me mentally. I got out of the water in just over 36 minutes (by my watch) and I was pleased with this. The swim exit was the usual uphill run on a sandy beach, which is surprisingly difficult.


I am not fast in the transition area and I don’t care too much about it. I don’t want to be over 5 minutes, but I’m otherwise happy to take a breather and make sure I have what I need for the next leg. I got to the transition area faster than my neighbor Richele (who finished in 2nd place overall). She’s a Vancouver local and mentioned that the swim course was much rougher than it was last year, so I had a little more confidence with my swim finish going into the bike leg. In my new tri suit, I couldn’t find the back pocket to stow my banana, so I opted to carry it rather than risk losing it. I ran out of the transition area and made a quick mount onto my bike at the appropriate line. I felt confident, having ridden the course the day prior.

Even with cycling as my strongest suit, this was not a great ride. Having to do four loops on the same course made the “flat” course less flat. Overall elevation gain was 2041 ft; it wasn’t the Death Ride by any means, but it wasn’t a ride along the Bay Trail either. The course was good for spectators and it was good to see Greg and Argus on an out and back each time. Otherwise, it was mentally defeating to have to do the same short course over and over and over and over again. It just wasn’t fun. At the second loop, I couldn’t tell where I was among my competition because the Sprint Distance athletes were on the course and there was a lot of traffic on the road. It was a little stressful, actually, based on the stern talking-to we had gotten related to drafting. Rather than trying to compete against others, I settled in with myself. I knew I needed to average somewhere around 18 mph to finish the bike leg in ~3 hours. This would leave me enough time to have a disastrous run and still finish in under six hours overall. I was averaging over 18 mph after the first loop and never dropped below, so I knew I was well-positioned. Traffic cleared out by Loop 3 and I engaged in a little meditation to help pass the time. This really helped me calm down and level-set myself mentally. I made my last climb up the hill at UBC while Greg cheered me on. Argus was growing weary from all the excitement… I finished with an average pace of 18.2 mph and knew I had time on my side going into the run. And that is a good thing!


If you want proof to the idea that “You get what you think about whether you want it or not,” this run is it. I have been afraid of completing this race for many weeks now. It hasn’t been about swimming 1.2 miles. It hasn’t been about biking 56 miles. It hasn’t even been about running 13.1 miles. It has been about running 13.1 miles AFTER doing those other two things. Because cycling is my strongest sport, it’s hard for me to not leave it all out on the bike course. By doing this, I don’t leave enough in my legs for the run. This race was no exception. Why can’t I learn this lesson?? I got out of the transition area and realized almost immediately that I had forgotten my water bottle (which I had dropped a Nuun tablet into). Damn! I’d have to get water and gels only when they were available to me at aid stations. About 2 miles in, I realized that I was toting along about 60 oz of fluids in my bladder and it wanted out. This just makes an uncomfortable situation nearly unbearable. I’m not so die-hard that I’ll pee down my leg and into my shoe, but the potties weren’t so conveniently located that I could make a quick entry and exit… So I held it, all the while continuing to drink at every aid station as my body threatened to bonk again. There is probably a lesson here, but I’m still not convinced that spending the extra time to go in a potty is worth it (especially in a one-piece tri suit)…

It’s a two-loop run course that is basically a Figure-8. The first couple of miles are through a nice wooded section of trails that loops back to the transition area, then you head out along the coast for an out-and-back along the waterfront. I got into a pretty good groove around mile 5 or so and thought I’d be able to knock out the second loop at a reasonably steady pace. Just as I was coming out of an aid station where I was complimented for the third time on my great tan, I made a turn onto the sidewalk. About 5o yards down, a fellow athlete came up behind me and gave me a big shove!

Actually, that’s not what happened at all.

I wish my story was juicy like that. The truth of the matter is my feet got caught on each other and I did a windmilling arms + cartoon-fast-feet stumble that resulted in a fall. DOH!! I don’t know why I didn’t put my hands down, but my elbows took the brunt with a slight assist by the left knee. After a very quick assessment of my injuries, I was back up and running. I ran a few hundred feet and then stopped to walk and assess the damage further. My body quickly filled with adrenaline, so I used it and ran on. I looked and looked for Greg and finally saw him — what a welcome sight! As you can imagine, he was a bit aghast to see me dripping blood. I slowed down for a quick photo and ran on, more miserable than ever. My mind was working on me.

I kept a keen eye on my race watch that was chronicling my overall time (my Garmin was tracking my individual events). I knew I had a little time to burn, so I made the most of walking through the water stations and even stopped at one to stretch out my right glute. I was really miserable and I knew I was down to a mind-over-matter finish. I hated every minute of those last five miles. I was bitter. I was angry. My legs were cramping and my head was dizzy. It was all I could do to mentally talk myself to the turn-around point and then talk myself to when I would next see Greg. When I saw him, I was near tears and begging him, “I need you to run with me! I need you to be there with me at the end!” And he did! Argus was safe in the car and Greg ran with me the last half-mile or so to the finish, talking me in the whole way. I was so elated to look up at the race clock and see 5:39 as I finished!!


From there, my emotions consumed me. I could not contain my tears and the physical pain hadn’t even begun to set in… I don’t know how to describe it. Greg wasn’t quite sure what to do. I was bleeding all over and crying semi-uncontrollably, so I’m sure he was a bit overwhelmed. The other race participants were very nice and concerned about my wounds as we commiserated in the recovery tent. I felt so grateful to have finished within my expected time and so spent from the exertion. It’s very hard to explain. When I called my parents later, my mother said, “Now you know what it’s like to have a baby. You work so hard for this moment for so many months and you go through all of the effort and then it’s done. There’s nothing left to do but cry.” For me, the good news is, I got a medal and a few bragging rights for my efforts and not a baby!! Ha!

I knew my age group was a shallow field and I felt like I had done well, so I made Greg stay for the awards ceremony. In the meantime, I visited the Medic Tent to have my scuffed elbows fixed up and we got my gear packed up from the transition area. I was admittedly disappointed when they announced the third place winner in my age group and it wasn’t me… By the time we got back to the hotel, a friend on my Facebook page told me I had earned fourth place. Damn!

My post-race shower was nothing but fire. Let’s see, I had the wounds on both elbows and one knee from the fall, I had additional chafing in unmentionable places and realized only at that moment that I had small chafe wounds in every spot there was a seam on my new tri suit. My entire body was on fire. So much for the hot tub later! I got dressed and found my cheering section completely exhausted, napping together on the bed. Triathlons are hard work for everyone involved!

If there had been fireworks and a bonfire with s’mores at the finish line, my Independence Day would have been over the moon. I settled for a handful of Advil and many accolades from my virtual cheering section via Facebook and text messages.  It was a wonderful day (in a very masochistic way, of course)!!


A Compromise

June 2, 2010 Fear, Fitness No Comments

I made a couple of Big Hairy Audacious Goals for the year on January 1. One of these is to write my memoir this year. I have nothing to report on this subject at this time. But please, do keep holding your breath. You look great in blue!

My other 2010 goal is to complete the Vineman Half Ironman. The entire post can be read here, but for those just joining the broadcast, the race registration closed before I had a chance to sign up. To be completely honest, it closed six days after I decided to do the event and eight days before I got around to registering. Lesson learned.

In the meantime, I was in correspondence with the race director regarding my entry. She explained the wait list rules and said there was a chance I’d be allowed onto the wait list in February. I waited patiently…and did not get chosen. She said there would be a chance in April. I waited patiently…and did not get chosen. I opted to take a charity slot, which means I’d donate $500 to cancer research in addition to my $265 entry fee. The race director said that the charity slots filled up…and basically that my incremental $500 was no good here. A girlfriend of mine is unable to do the race, so I asked if there was some loophole we could find for me to take her registration…and denied yet again.

I am a committer.

While it has been tempting at times during the training season to throw in the towel and shrug my shoulders with, “There’s always next year,” I have chosen to make a minor modification to my resolution. While I won’t be doing THE Vineman Half Ironman, I will be doing A Half Ironman — The Subaru Vancouver International Triathlon on July 4.

The July 4 date cuts two weeks off the training time from Vineman and will require a bunch of logistical bullshit that I wouldn’t otherwise have to deal with (bike shipping, hotel, ground transportation, etc…). However, I’m looking at the positives: the course is almost entirely flat, Greg will be there to cheer me on and vice versa, and I hope to parlay it into a mini vacation. I say SUCCESS!

Throughout the winter and spring, there was fear nagging me that I wouldn’t get selected to race Vineman and that I wouldn’t find another suitable venue. I kept wondering if all of my training was in vain. Now that my money has been sent in and I’m officially on the race roster in Vancouver, I feel very good about the way this has turned out. The flat course alone is reason to celebrate. I’m basically over-training every time I leave the house!

Now, the only fear nagging me is that my right Achilles will not hold out for a month of training. I did a little self-diagnosing today and it looks like I’ve got all the symptoms for Achilles tendinopathy. This is the new fancy name for tendinitis. I apparently have the acute kind — it hurts worse in the morning, screams at me when I flex my foot, painful to the touch, etc… I have been icing it a few times a day and using ibuprofen. I am extremely disappointed about this, as I have been running at least once a week in my Vibram FiveFingers shoes, I have adopted the Chi Running form, and this is supposed to be my “good leg.”

Either way, July 4 will be Independence Day for me — the 70.3 no longer hanging over my head and, of course, America’s birthday (which will be celebrated in Canada). How d’ya like that, eh?


Big Hairy Audacious Goals

January 1, 2010 Family, Fear, Fitness, Friends 1 Comment

Enough of the reflection already. Let’s move on to the hopes of the new year!

I have said out loud that I have no intention of going back to a desk job just for the sake of having a job. If I find something that I really care about OR if things get really dire for us financially, I’ll take a job with The Man. Otherwise, I have my sights set elsewhere:

Number 1 Resolution for 2010:
Write my memoir

I have been talking about doing this for awhile now, and have even outlined a few chapters. I’m working on a more concrete plan, and even working on transforming our second bedroom into an “office” with a real desk and everything. I am not scared of failing in terms of not finishing it. I will get it done. I am more fearful that it won’t turn into anything or that I’ll find someone to publish it and it will otherwise be poorly received. The thing I’m trying to focus on is finishing the task that I have said I would do for several years.

Number 2 Resolution for 2010:
Complete the Vineman Half Ironman Triathlon

Burning calories is what you want? Train for a triathlon, that’s what I say! I was surprised at how many calories my body required just to stay nourished when I was training for the Santa Barbara Triathlon last year. A Half Ironman will be my longest event to date: 1.2 mile swim + 56 mile bike ride + 13.1 mile run. Greg signed up to do The Vineman, and then I was “encouraged” to do it by our friend Mike Kidder when I saw him in Kansas City just before Christmas. I agreed that this would be a good challenge for me and I psyched myself up to do it — but not psyched enough to actually REGISTER that day (December 18). No, I waited until today and found that the event filled up and that the wait list closed on December 24. Hmmph!

Mentally preparing for a race like that is difficult. Physically preparing for a race like that is grueling. Worrying how you’re going to get a registration ticket for that race is the worst. I am all set to find a swim coach to help me with my weakest link. I’ve been steadily improving my times on the bike and run. I love Kidder and his family, and it would be a great event to do together in Sonoma County  in July. I just need a ticket!

These are some big goals for me this year. What are you aspiring to in 2010?

Happy New Year!