...the life and times of an aspiring Ironwoman

My First Triathlon: Ironman Louisville 2010 - Epilogue

2010-09-01T12:54:00.000-07:00

The love; support; messages; encouragement; photos; letters; Facebook live updates / discussions / tracking and worldwide conversation (literally -- from San Ramon, CA to Atlanta, GA to Manila, Philippines and several places in between); reminders of that same support; calls to check-in; handmade scrapbooks of my journey; thank yous for fundraising; smiles; hugs; and GO MARIA's I had received.....

Overwhelming.

I'm sorry if I could not personally respond to the deluge of messages each of you had sent me. But please know -- from the very bottom of my heart -- what these meant to me. I likely cried my own weight in tears of joy, inspiration, gratitude and thanks. And the support, friendships and love that came from not only this journey and experience but this one day alone will be forever with me.

For those that made it through my full Race Day Report, I'd like to close in stating the final lesson (among the countless ones from this 10-month season) that I learned.

Through my Ironman experience and 16+ hour day on Sunday, August 29, 2010, I learned first-hand, that the maturity of an endurance athlete is defined by knowing when to say "when".

It's often the most difficult thing to make the ultimate decision to put aside something for the betterment of something (or someone) else ~ especially if that someone is you. To respect yourself, to respect your body. To respect the challenge and to respect the Ironman distance. To acknowledge the effort you've put forth and to be humbled by it all ~ that's what I was taught in those final moments of my race and I am so grateful. It was Coach Simon who coined so well the phrase:

"Regardless of how many miles, hours, victories or setbacks you tallied, the true byproduct of endurance racing is the unveiling of your own character. We do these things because they eventually wear us down to our raw selves, and we get to add a layer of strength to that latent person inside of us."

At mile 135.6 of a 140.6-mile race, I saw that raw self. I was introduced to myself from a totally new angle and deep down, knew the right thing to do. As painful or disappointing as the decision could have been, to stop walking and end my race ~ knowing full well everything it took me to get there, it was ultimately a no-brainer, ironically enough :)

This experience, which initially started as this giant goal to "do my first triathlon and make it a big one", got me to achieve a kind of confidence, inner strength and self-awareness I don't think I would have acquired anywhere else. It's taught me to trust more fully in my instincts and own inner voice; it's taught me a profound kind of patience; humility in efforts to achieve something truly BIG; and gratitude and contentment in the simplest things... like being able to swim, bike & run.

The following stats were recently brought to my attention in regards to my race day:

The 2010 Ironman Louisville earned its cred this year as the Ironman having the highest DNF rate of all races. This year they announced at the awards banquet that 2,555 athletes started the race, but only 2,067 finished, there was a 16% DNF rate – 488 athletes. Over 400 athletes also didn’t start the race that had registered.

Despite the astonishing numbers and harsh conditions, I feel very fortunate to actually have experienced no physical pain during my Ironman. And I feel that's a testament to a great training program; proper recovery & maintenance of the body; and a little bit of luck. Sure, there was natural discomfort in being exposed to the heat and humidity for the long hours of that day, and one really can't describe the mental challenges that come to an Ironman athlete on Race Day. It's unique and personal for each individual. But coming out of the swim; dismounting the bike; and during the marathon, I had no major cramping or pain. And I'm so proud to report that! I also felt my nutrition plan (tried & tested over 5 months) worked well for me, had it not been for the latter miles of the run with the temperature still above 90 degrees, and my heart rate likely sky-rocketing and inhibiting my fuel digestion. Ultimately, it would have been a matter of simulating the heat and humid conditions I tackled on a Kentucky Summer Day ~ which is very difficult to do in the Bay Area, simply by virtue of the dry heat and climate we have. But by training my body (heart rate & digestive functions) for that kind of humid heat + a slight tweaking of my nutrition to compensate for such heat, I would have been more well-equipped to feel much comfortable for the marathon and complete the last 5 miles. All in retrospect, though. And now I have a number of key lessons I've learned for the next time (I mean -- next tri. Distance: TBD) !

As for my recovery period, you'll be pleased to know that after an ice bath the following Monday morning; a light 1-hr massage Monday afternoon; and taking the flight back home in my cozy compression recovery tights ~ I'm actually back to feeling just great. The soreness (mainly in my lower back and my hamstrings) lasted about 2 days. This week, I've been enjoying the time off work, with my feet up and some frequent stretching to elongate those muscles and get me back to feeling like my normal, flexible self again. I also treated myself to a facial and deeper tissue massage later on in the week and have been sure to keep hydrating and pumping up the Vitamin C to aid in my immune functions as well. Surprisingly, my appetite isn't quite nearly as voracious as I thought it would be (thank goodness!). However the odd thing is that I'll go hours without any appetite, and then be stricken with about a 5-minute hunger pang, followed by the need to doze off like I have narcolepsy!

I often feel the temptation to go for a light run, since my body's so used to being in motion; but have resisted and will be sure to give my body the adequate recovery time it needs. They say that it takes at least one full month to recover from an Ironman, and perhaps up to 2 for some. Active recovery, like swimming, is ok.

My plans for the future are still uncertain ~ which is kind of exciting. For the first time in 10 months (and 12 before that) -- I have no training calendars to follow. I have freedom to do all kinds of things and now, more than ever, the sky is the limit.

I'd like to take time off from doing any big events for the next few months, so I can focus on jumpstarting the rest of my career. However, the chances of you finding me on a leisurely bike ride around town; or energizing spin class outside of Sports Basement in Walnut Creek; a casual run on the Iron Horse Trail; or a refreshing swim... will be very likely. I would love to maintain the fitness I've achieved through all this and now that I've discovered (and properly learned!) the sports of swimming, cycling & running, I get to re-discover the joy of them all over again.

I want to give a very, very special acknowledgment to Team in Training's IronTeam program, and that includes the people behind the scenes. The coaching program, connections with the Leukemia & Lymphoma Society's Cause, and wonderful network of teammates, friends & volunteers ~ made my journey what it was. I felt truly prepared to take on an Ironman as my first triathlon because of the confidence brought about from my IronTeam experience. For anyone interested in taking on any kind of endurance event ~ whether it be a marathon, century ride, triathlon (of varying distances), hiking or skiing event, I highly recommend Team in Training. The caliber of individuals I have trained with and have been privileged to get to know as my friends is truly one of a kind. I encourage any first-time endurance athletes to sign up for an event and affiliate yourselves with this wonderful organization. For more information, visit Team in Training's website.

And as a final update, IronTeam 2010 has collectively raised over $231,818.00 this season to provide funding for blood cancer research and to improve the lives of current patients. Thank you, thank you, all! I am so proud to be part of this group and family that continues to give and give to make a difference in the lives of others.

The underlying theme I've always felt was present is that true colors show through the experience of an Ironman. Regardless if they're good, bad, ugly. They show through when you're in the depths of pain, emotional highs and lows, and having to push through and do what you need to in order to keep moving forward. It is my belief that it's the lessons you learn and take away from the experience that make you grow as an individual.

On the same token however, I also think it's about where you're coming from and each of our individual reasons for signing up in the first place. For me, this whole thing was never about a medal or 'bragging rights' or a tattoo. I wanted an enriching experience that would literally push me out of my comfort zone, and make me stronger, tougher and more well-rounded once I came out the other end :) And thankfully, I felt all of those things came true. Just as a part of focusing on the journey and process, and for that, I have no regrets.

I thank all of you, from the bottom of my heart, for sharing in my journey with me. Your support, love, and faith in me have helped to push me farther than I ever thought possible.

With sincere thanks & gratitude always,
Maria

My First Triathlon: Ironman Louisville 2010 - Race Day

2010-09-01T10:08:00.000-07:00

3:00 a.m.

With zero hesitation (or snoozing), I am up. A quick shower (to really make sure I'm up), and I immediately start eating my breakfast.

Some light stretching while breezing over my race plan.

And a special music playlist on the iPod to get the energy and race day juices flowing.

4:30 a.m.

I meet my parents; brother (Albie); Sandy; Sandy's Dad (Jim); Sandy's good friend (Leann) & Team Manager Merla in the lobby. With smiles on our faces and our green morning gear bags in hand, we are ready to head over to the Start.

Sandy, Leann, my Dad & Albie take the car immediately to the Swim Start to get a good spot in line. Jim, my Mom and I head to Transition on foot, with icy-cold bottles filled with water and fuel; and a bike pump.

We arrive at transition promptly at 5:00 a.m. A handful of athletes had a mishap and due to the very humid conditions of the day before, they arrived to flat tires. I was relieved to not have pumped my tires at all since I sent my bike off a week ago. My psi was down to 80 so all I needed to do was pump them to 113. A check of the brakes and filled up my aero bottle with 50 oz. of water. I also took care of Sandy's tires and bottles as she held our places in the swim line.

6:00 a.m.

I get body-marked and covered in sunscreen from head to toe, then join my teammates (from all IronTeam chapters) in the very front of the swim line.

Here's a photo of my wonderfully supportive Mom & I :)

As the morning progresses and the sun slowly starts to make its way out -- the temperature also rises, and the line starts to move forward.

I finish my bottle of electrolyte mix, and then follow-up with a Gu packet, chased down with water, by 6:40 a.m.

The annual Kentucky Bugle sounds and plays the National Anthem, as we all -- in red and white swim caps, salute the flag and prepare to start our day.

At 7:00 a.m. the gun fired and in 3s and 4s, the line began to rapidly advance and seconds later, I jumped into the Ohio. I had just officially began my Ironman Race.

I had apprehensions about the mass open water swim. We had simulated it in our training, but nothing really teaches you about the experience like the real thing. I'd remembered to swim defensively, and always guard my head. Because I was up front, the likelihood of the faster swimmers charging right for me (and swimming over me) was high and I needed to be prepared for anything.

The swim course is a point-to-point, which had all 2,500 of us swimming through a narrow channel, to try and get around Towhead Island.

I stayed to the right and immediately found my groove. The wonderful thing about my experience so far was that I wasn't nervous. I wasn't scared and I wasn't anxious. I'd swam in countless bodies of open water before and was already comfortable doing so without a wetsuit. It felt exactly like a training day. And the water was nice.

A few bumps and nudges here and there. But I knew right off the bat not to take any of it personally. We were all salmon (swimming upstream) trying to get to the same place. And exerting any kind of added energy to hit someone back was pointless to me. I was selfish about my energy reserves and knew I had a long day ahead of me. Last thing I wanted was to spike my heart rate trying to club someone who had inadvertently hit me during a mass swim.

Getting to the turnaround point at the end of the island seemed to take longer than I thought, but I stuck to it and eventually saw that giant red turn buoy and made my way toward the bridges.

The morning felt fresh and beautiful and it was about at the second bridge I'd swam under that I realized... wow, I'm really doing it. "How and at what point did my life take me to this experience of swimming in the Ohio River?"

My swim strokes remained fluid and strong, and I made every moment count.

It was around the third bridge that a man (red cap) elbowed me extremely hard in the left leg. I immediately knew it would create a bruise. The immediate impact surprised me, but rather than let it slow me down, I just kept on going. I thought to myself -- this is what Ironman is about. Something unexpected or even painful happens or gets in your way, you find a way out and just keep on going. I slightly changed my line if ever some other swimmers repeatedly got in my way or were swimming crooked. Whatever happened, I thought, I just needed to keep digging and power through the water effortlessly and keep my heart rate low.

From a distance I could see the Transition Area approaching. Holy crap! I thought. Could it be that close? I didn't let myself get too excited just yet; as we often know -- perception can often be a little funny when it comes to swimming. Yes, you're gradually moving toward landmarks, but objects often look closer than they appear :)

With continued forward momentum, I got closer and closer. My goal was to swim 2.4 miles in 1:45; however I allowed myself the whole 2 hours in case I was having a slower swim.

Without looking at my watch just yet, I emerged from the Ohio feeling strong and calm.

1:35:00!!

I worked up a shuffle to Transition 1 (Swim-to-Bike) and the crowd cheered along the sidelines. I watched my step since we were all sopping wet and there were a few uneven surfaces on the ground.

I was so proud of my swim and my mind was truly in the zone and remained focused.

I grabbed my blue bike gear bag marked '105' (my bib number) and went straight for the changing tent. I'd practiced my swim-to-bike transitions in weeks prior -- actually getting out of the shower in my swimsuit and toweling off quickly to immediately put on my dry cycling clothes. So by the time the real thing happened, I knew exactly what to do. The volunteer inside the changing tent was extremely helpful, putting all my wet clothes into the additional plastic bag I'd put inside the gear bag. I still kept my heart rate low, thought to myself, "slow is smooth, smooth is fast" and made sure I had everything. My GPS was on, heart rate strap linked up to the device; nutrition in pockets; helmet on; hair tied up into a bun. I thanked the volunteer and went straight over to my bike.

The transition chaos I had anticipated and had been intimidated by was non-existent. It was now time to go for a bike ride. Nothing felt very new or foreign to me.

So I made my way to the mount line of the bike course and made an immediate left turn onto River Road. I was now about to embark upon my first 112-mile bike ride.

T1: 0:10:47

I started up my Garmin GPS and was pleased to see I was ahead of my own race schedule with timing. I had conservatively planned to be out of the water at 9 a.m. and on the bike at 9:15 a.m. (allowing for a 15-minute transition).

Cruising out on the bike course, my clock read 8:46 a.m.!!

The more margin of time I had, the better -- that way if anything (like flat tires or any mishaps out on the course) occurred, I could allow for that.

A few hundred yards up the way, I started to hear a subtle sound coming from my front tire. It sounded like my tire was rubbing up against my brake. The last thing I wanted to do was stop so early on in the ride. But my gut instinct told me the smart thing to do would be to stop, inspect the issue, correct it, and be done with it. After all, I was ahead of schedule. And this problem could get magnified 100x given the fact that I'm riding over a hundred miles on it. So I pulled over.

I jiggled the wheel a little and spun it around. The sound was gone. Ok, quick fix! Back on the road! I stuck my left arm out to signal to other cyclists in the race that I was going to come in. Most were very courteous and pulled to the left to allow me to join them back on the course. Off I went, feeling confident and ready to roll and see this town of Louisville!

Near seconds later, the sound came back. It was so evident that something was rubbing up on the wheel and I couldn't for the life of me figure it out.

The interesting thing was... I thought of my countless bike rides. I thought of Coach Mike, who whenever I'd hear anything that sounded off on my bike, would always have me pull over so he could check it out. I'd watch him closely to see what he was doing to make the adjustment. It didn't matter what it took; if this was an issue that would only be exacerbated by riding a hundred miles on it, the smartest thing would be to get it fixed EARLY on. Otherwise, if it gets worse, it could end your day and you may not even make it to 112 miles.

So I ended up having to stop about 3-4 times (only for about 30 seconds to a minute each time), because this sound would go away and then come back. The good news was that I was now getting very familiar with how to signal my left hand and enter the course again each time :)

During one of these short stops, Sandy passed me. I was surprised to see I made it out of the swim a few minutes earlier, and she was now catching up to me on the bike ride. I felt awful asking her to stop and help me, but she gladly did and took a look at the brake-wheel situation. "I can see it," she said. "I can see where it's rubbing but I don't think there's anything you can do to fix it. It'll likely make that slight noise during your ride (which could get a little annoying), but it's not bad."

I'd been a little concerned, but rather than get worked up, I calmly got back onto the course and just put all my trust in the moment.

The really cool thing about our Ironman bibs (which were now placed on our backs (I had mine on a race belt), is that in addition to your number, you also have your first name on it. So cyclists on the course would actually pass by, saying "Go Maria!" Or "You're looking great, Maria -- keep it up!" I even had several "Go Teams!" shouted my way, as I proudly wore our IronTeam 'flames'.

I think it was somewhere between miles 5-7 that a man rode up next to me to overtake, and he said, "Great job, Maria. I know you from your blog."

What?! Really?! I said. He had recognized my name and jersey and said he had been reading about me this season. I was floored when I heard this and again so humbled and thankful of those of you who've followed my journey. I'm sorry I didn't catch your name (and ahem, your bib wasn't on your back ;) -- but I remembered you mentioned you're from Indiana, so if you see this -- thank you for being out there and I'd love to hear about your race!

A few minutes after my Indiana friend passed by, we entered the section of the bike course where the roads were open to traffic. One distinct car sped by and drove over something, which spouted liquid directly onto me.

It was like a squirt/splat sound I'll never forget! I was the only cyclist in sight so I knew I was the only one who got hit with it. "I sure hope that's water," I thought. My arms and part of my face were covered in it and my jersey now had drops of it stained into the fabric.

I licked my lips. VANILLA. Yep, the car definitely drove over a Gu bullet and splatted me with its contents!!

I HAD to laugh and again said to myself, "Well, that's Ironman!" Ride on through!

I had actually rode with the Vanilla Gu as my companion for 65 miles. It eventually dried and must not have been terribly sticky because I totally forgot it was there.

I rode the out-and-back portion of the course (which put me at about mile 15), which I was told was the most difficult section. I watched as cyclists with disc wheels and aero helmets zoomed past me, exerting all kinds of energy very early on in the day. I hope they know what they're doing, I thought to myself.

During the out-and-back, I saw my first accident. I must have been about 3-4 bikes away so I actually missed seeing exactly what happened. But this man had fallen off a steep section of the road that dipped down into a grassy field. I don't know if maybe he tried to overtake another rider and lost his bearings, or what -- but this road was very narrow, so that may have been the case.

There were some fun descents in this section of the course (which only means you'll have to climb up them later ;) -- what goes down.... but I managed to see several of my teammates: Paula, Jessica, Sandy & Jane.

The turnaround was coming up (which, during our drive of the bike course two days prior, prepared me to anticipate a VERY sharp left turn). Left turns are not my forte :) I've feared them all season, and when I've ever had the option, I'd get off my bike and walk the turn.

The 'back' to the out-and-back of my Ironman Bike Course had such a turn and I was going to face the dragon. There was but one orange cone and spectators surrounding it. Oh, and a water stop immediately after it so more crowds. Not to mention the timing mat was there too.

I clipped my right foot out to prepare for it. Rather than thinking too hard, I made the turn and counter-steered intuitively. I even recall telling the volunteers who were watching me, "I'm not the best with left-hand turns!" They laughed and must have taken the edge off (no pun intended) because I cleared the turn!!

Before I could celebrate though, I had to make my way through the water stop -- which I recall also had a huge truck in the middle of the [narrow road] so I couldn't veer totally to the left to avoid getting caught up by those who had literally stopped at the water stop.

I was about to do something else I had never done before: attempt to grab a water bottle while I was moving, and fill up my aero bottle with it; then toss it in the "last chance trash drop".

I took charge of my bike, let go of my right hand, and did what I what I could. Perhaps not as smooth as I could have made it -- but sure enough, I successfully grabbed the water bottle, turned it over and squeezed its contents into my aero bottle (which is right in front of me) and actually poured the rest of it on top of my helmet, to cool off my head.

I was afraid of tossing the bottle "just anywhere," because in Ironman races there is also a littering penalty. It's all about where you throw your garbage. Unless it's in one of the properly designated areas, it's not ok, and you could risk getting a yellow card.

So -- lots of things to think about out there! But sooner or later, I got the hang of it, as there were about 5-6 other water stops up ahead along the course.

From that stretch on, it was all rollers from there. Now, the concept of a "roller" I don't think I understood so much. Also, my "tame" perception of this bike course wasn't exactly in line with reality ;)

I spent most of my time in the small ring. There were plenty of climbs to go around; and although their level of steepness was manageable (I had felt very confident in my climbing abilities and strength for this course) -- there were few chances to really gain speed on the descents, as basically, as soon as you'd go downhill you're back to climbing right after.

The day grew warmer and warmer, but my mental state remained focused. I was happy and enjoying each moment.

Passing through La Grange was fantastic. The entire town came out to cheer and you could tell it brought all our spirits up as we rolled through. I also got to see my parents and brother with their brightly-colored t-shirts, balloons, and hand-made posters.

Somewhere in the midst of my first loop (of the lollipop-shaped course), I started to see people off their bikes. But rather than fixing a flat or mixing up their nutrition in bottles -- it looked somewhat off. A few were sitting on the side of the road, possibly awaiting the bike support vehicles to help them with a repair. But others were seeking shade and didn't look like they were waiting for anything, but rather -- looking pretty defeated.

It was difficult; because I had wanted to ask if they were alright. But in truth, if something was wrong, there was little I could do. I didn't bring a cell phone (none allowed on the course); yet there were also several support vehicles roving the course so each of these people would at one point or another, be seen and assisted. But it was a shame, and I felt for them.

Soon after, this epidemic of people on the side of the road grew. What was going on? I thought.

I continued to stay on top of my water and salt tablets, as well as my calorie intake.

I took one break, and that was at Special Needs, at mile 65. This was when I finally got the chance to wet-wipe off and de-Gu :) Also used the restroom and filled up my new 4-hour bottle of nutrition. Naturally, the mini Snickers bars I had packed were of a soup-consistency (as I suspected they would be); but I took a few Pringles and thanked the volunteer who held my bike as I munched on my real food. He told me that a handful of the volunteers on the course were part of the same church, who gave up their weekly Sunday service to serve the athletes during our race. It was so kind and generous. We'd had an average of 2-3 volunteers PER athlete that day, which was astounding. Southern Hospitality is truly something else.

So I bid my friend at Special Needs goodbye, and he also told me I could get more water at the next stop, just a mile or two ahead. I prepared to take on my second loop of the lollipop-course.

A few miles down the road and I started to hear a different sound coming from my front tire. Ssssssss. "Ok," I said. "Flat tire. But I know how to do this; I've practiced. So time to get off the bike and fix this thing." I stayed calm.

I pulled over and inspected the tire. Not flat. But then I tried to spin it. It wouldn't spin. I took a closer look and saw something that looked like rust near the brake. It looked like something had oozed out of the brake and hardened. It was gross and it made me concerned. As I looked even closer and wiped the sweat from my brow, I saw another piece of silvery aluminum. Part of my wheel? And just as I looked even closer... I pulled out... A GU WRAPPER!! Gu strikes again!!

This time, it was chocolate. The rust that I thought I had seen, had actually been chocolate Gu coming out of its wrapper and hardened. I pulled that sucker out of my wheel and spun my wheel around again. I was back to pristine condition! How long that wrapper had been lodged in there, I will never know. But if the extent of my bike 'equipment failure/issues' had to do with GU, I was and am more than happy to take it!!

I was so relieved and back on my merry way... but it was odd. I never saw that water stop the volunteer told me about. It wasn't until about mile 70 (when I started seeing fewer people out on the course with me), that a resident, mind you, not even an on-course volunteer -- was standing outside of his home, with his own personal coolers of water. I stopped and graciously thanked him for being out there with us. I had no idea what the temperature was, but it was HOT HOT HOT and there he was, giving of his own resources to us out on the course.

It was then that he told me that the water stops were starting to run out of water.

So it turns out, the reason I had 'missed' the one awhile back was because it had been shut down. I kept on through the rollers, but now started to see worse things out there.

During my second loop, I saw ambulances. Several of them. I saw people now laying in the grass under the direct sun, with their bikes tossed to the side.

I was told that ambulances needed to be brought in from two additional nearby counties to accommodate the athletes who were suffering from heat exhaustion and dehydration. The air temperature during the day got up to about 95 degrees F, with a heat index of 110 degrees.

The word I had never heard used so many times to describe the day was carnage. It was deeply disturbing.

I checked my watch and was now a little behind on timing, due to what probably held me back a bit -- a few of the frequent stops to check my wheel and a little added time at Special Needs. According to my watch, I was falling about 30 minutes short, but still ok to make the second bike cutoff at 6:20 p.m. Miles 70-90 were probably my most difficult. They seemed to just take the longest out of all of them. I now started seeing people getting off their bikes to physically walk up the hills instead of ride them.

I felt confident that I could do them just fine -- I just reminded myself of all the Mount Diablo rides I had done during the season, and gently told myself to take my time, remain calm and keep the heart rate down. Never once did the thought cross my mind to give up or stop.

I also recollected faces. The faces of our Honorees. One in particular, one of my personal honorees, Greta. Greta had submitted a photo for the scrapbook that Megan made me (as mentioned in my last post). It was a very graphic photo. I had never seen Greta like that; she was in the hospital, receiving treatments for her lymphoma. The image of Greta struck me out on the hot bike course and I was filled with emotion. Sadness for the suffering; inspiration to keep fighting for a cure; and gratitude to be where I am and for the opportunity to live stronger for those who cannot.

Eventually, I was coming up on my final miles of the ride and anticipated a descent to the end of the course and into Transition 2. It let up a little, but I kept on working. I leapfrogged with a few male cyclists and we kept each other in check. I came in, finishing 112 miles strong and so very proud to have made the bike cutoff.

9:01:34 (moving time: 8:36:32; additional bike stats)

A little disoriented from the heat, I walked carefully in my cycling shoes over to the changing tent, with my red run gear bag. I told the volunteer it was my intention to take my time. If I had attempted to do a rapid-fast transition and started the run without finding my bearings, I knew I would have regretted it later for fear something bad might happen.

I changed to my run clothes and turned on my second GPS for the final leg of the Ironman. I put ice underneath my cap and drank two cups of water. Out of T2, I realized it was still well into the mid-90s and the humidity wasn't letting up.

T2: 0:20:36

Out onto the run course, I immediately started my usual 4:1 run/walk intervals. I stayed patient with myself, remembering to start off slow and let my muscles adjust to the bike-run transition. The good news was that all our brick workouts from the season came in super-handy, as my legs were adjusting great and almost seamlessly :)

I saw our Team Manager, Merla, along the bridge (the out-and-back portion of the run course) and smiled. I took the chicken broth offered at the first water stop, which gives the runners extra sodium. It's also very comforting :) Yes, even after over 10 consecutive hours of exercise!

After running the bridge, I came upon my Mom. She had a huge smile on her face and the look of pride and astonishment as to how far I had gone during the day. She told me my Dad was just up ahead. When I saw my Dad, I smiled and waved and he took a short video of me.

I headed into downtown Louisville and saw countless other runners. I was not alone. And it didn't feel like a marathon. Just a shuffle and long-sustained effort to keep moving forward.

Each time I passed through a water stop, I grabbed the sponges and wrung out all the water on top of my head. I kept one in the back of my tri top and one under my hat. The girls on my Team and I laugh about them now of course ~ back then, we didn't really get the concept of discarding used sponges on the ground, and having them be re-used, only to use them again and again, through a circulation of 2,000+ other people. It's a pretty gross thing; and yet each time we saw these water-drenched sponges from a distance, they appeared to us like manna from heaven and we were all but too thrilled to wring them out again and again on our faces!!

I saw Coach Simon at about Mile 5, and told him I was a little disheartened that my pace couldn't get up as high as I would have liked (and planned: 12:11 mins/mi). It was my Ironman Marathon pace and all I could muster up for the first 5 miles was something in the 13-14 mins/mi range. But I stayed as patient with myself as I could and kept moving forward. I also had finished one pack of Shot Bloks to cover one hour's worth of calories.

It was after about an hour and a half of run/walking that I realized that none of my run fuel had been digesting. It sat in my gut and jostled pretty badly in my stomach, making it really hard to run, let alone keep pace.

I asked myself, "what will it take?" I was running low on run time and started to get anxious about the 9:45 p.m. run cutoff (which was at Mile 14). Part of me became really sad because it was like the rest of my body could run. But I felt defeated, because all my mind wanted to do was stop. Something clicked in my head somewhere near miles 8-9 (which felt like an eternity to get to, because I saw everyone on the team up ahead and already about to start their second loop -- another lesson learned / reminder to stay in my own head and run my own race) -- I had worked WAY too hard all season and during the day to not at least put up a fight and do whatever I could to get to mile 14 by 9:45. I felt like I was moving at the speed of molasses -- and then I saw Josh; he was rounding his second loop and on his way to the finish. I started to get choked up and told him how glad I was to see him, because he too was struggling and could barely work up a shuffle. We leapfrogged and I was able to hold some kind of 12-13 mins/mi shuffle that got me to bounce less than a run, so it was easier on my stomach. Although I had done a few good intervals, it wasn't long before my heart started racing and I had trouble breathing. The on-the-spot creativity, last-minute flexibility and resourcefulness and willingness to get myself OUT of that mindset of feeling defeated was one of the best lessons that came to me during my Ironman, and that's something I'll always remember. That I wasn't willing to go down without a fight. No matter what.

I made it to mile 14 with 15 mins to spare before the cutoff, and my brother was behind me along the sidewalk pushing, encouraging and supporting me in a way I've never seen, and it was remarkable to see even our relationship evolve to a level of more love and confidence in me, which was another gift of the day. It's like he knew I was going to do whatever it took to keep moving forward, despite how shitty my stomach was feeling.

By about mile 15, it was really bad. Tums weren't working, mentally coaching myself that "this too shall pass" wasn't turning out to be true, and I just couldn't up my pace. In order to finish out the remaining 11 miles, I would have had to keep a 10 min/mile going. Something I knew I COULD do, and HAVE done, under different circumstances. I was told that by about 10:00 p.m. the air temperature was still at 93 degrees.

By this point, I had ditched my Shot Bloks, and decided to make this as easy on myself as possible. Scrapped my water belt because it felt like it was digging into my stomach, exacerbating the issue. I was prepared to ditch my nutrition plan, because I know that's common in Ironman marathons. Again, Plan A, B, C, and so on :)

Alas, it was getting even worse. I wanted to throw up every time I started to run again, and felt if I had -- I would have risked losing all the nutrients and fuel I had taken in. It was then that I recalled ALL the people I saw on the course -- both during the bike and run. The bodies laying around, many unconscious. Ambulances and sirens were the sights and sounds of the day and it all felt inhumane.

It was then that I realized something. My mind now wanted to move forward. But my body, for now nearly 4 hours, was in distress. It wasn't going away and I had 2 options for the next 2 hours: Push it, balls-to-the-wall and possibly make/miss the midnight cutoff by 1-2 minutes and run the risk of feeling utterly sick and depleted; or respect and listen to my body when it was trying to tell me something very important.

Part of the beauty of my personal Ironman Journey was that I felt I was not only patient in letting my physical/mental strength develop, but that I respected my body's needs through all the rigor I put it through for 10 months. And that was another gift -- having an injury-free season.

If I were to stop caring for it now and risk not only burning myself up AND out, refusing to listen to what my body was telling me, I could also risk not even making it another mile and passing out completely on the side of the road. I weighed my options and it just wasn't worth it. I chose the latter option and stayed true to myself.

Coach Simon met me again at Mile 15 and decided to walk with me, to make sure I took down more water. I had drank multiple 50 oz refills of H2O on the bike & 1-2 Thermolytes an hour, yet with some more conversations after the fact -- I believe we've concluded that somewhere along the way (perhaps between the bike and run), I had taken down too much water too fast, and it failed to distribute to my veins, digestive system and ultimately -- where it needed to go in order for my body to perform the way it normally does. Instead the water sat in my gut, leaving me dehydrated as a whole.

Simon said I could continue walking and that the finish line would stay open for another hour after midnight so I could at least take an unofficial finisher's photo. It's interesting to see how things turned out, given all my thoughts about DNF'ing. But in that moment, my plan was to walk it out and complete 140.6 miles, in honor of the challenge I gave myself and in support of TNT & our fundraising efforts. We'd try to make it there by 12:30 a.m.

We made it to mile 20 together. I was looking forward to crossing the timing mat (at about 11:40, so those tracking me online could see I made it that far). But alas, even though I had made the 9:45 cutoff, they took my chip then and there and said a vehicle would be by shortly to pick me up, and that the finish line would be taken down right after midnight, so no photos could be taken with it, etc. I explained I'd sign a waiver to release liability from Ironman, and the guy who actually gave me the paper to sign said, "This happens to a lot of people. I've attempted several Ironmans, myself, and haven't made it a few times." There were also 2 other men behind me, who would have the same fate.

When Simon and I asked the man behind me if he wanted to walk with us to the finish, he said, "What is the point of that? There won't be a finish line so why would I do that? I'm getting in the car." It was then that I realized that I was doing the right thing for me -- I wanted to complete the distance, with my head held high and with the integrity I've grown to develop as an endurance athlete. So we kept moving toward Fourth Street Live.

Mile 21 of the marathon: I began to feel dizzy and lightheaded, in addition to the nausea that crept in. I had been drinking cups of water regularly, sipping slowly, for the past 5 miles. One mini-pretzel from the last-standing water stop, and I could barely stomach it. Simon told me to try and nibble on a nutrition bar he gave me. I just kept taking deep breaths but felt delirious and it was at this point that my safety and health were potentially on the line and that is exactly what Ironman was trying to prevent with releasing liability to me. If I passed out right there, there would be zero medical assistance to help me.

If this decision is about honoring and respecting my body's needs, I thought, then I need to stay consistent with that. I need to stop and rest. Lie down. Stop moving. Be in bed and taking care of myself. An Ironman shuttle came by shortly to pick Simon and I up from the marathon course and drove me straight to the medical tent at the Convention Center to attempt to get an IV and flush liquids immediately back into my system. They had actually ran out of IV bags. The place was PACKED -- with finishers and non-finishers alike, all wrapped up in foil blankets, with their heads held down and depleted. It was recommended that I call an ambulance directly to take me to the hospital to receive my IV.

I never got the IV, but with the water I'd been slowly taking in and once I stopped moving (and the need to yak subsided), I started to feel better.

My race ended at Mile 135.6, with an overall time of 16:37:47.

It was truly bittersweet; and despite not being able to really speak to and encourage/cheer on my teammates as they rounded their last lap toward the finish line, I am so very proud of what the did that day. It was a tough-ass day, and they endured and achieved true greatness. I was also told that the DNF (did not finish) rate at Louisville this year was 16%, which is very, very high. Additionally, I was told that Ironman Louisville has been ranked by Triathlete Magazine as one of the top ten most difficult race courses because of the weather and bike course. Now how did I go the whole season without knowing that? ;)

So to take on an Ironman as my very first triathlon; to raise over $10K in funding for cancer research; to form new relationships with some truly wonderful and selfless individuals; to challenge and push myself far out of my comfort zone and expand it to a size I NEVER thought possible; to develop a unique kind of confidence that anything really IS possible; and to successfully complete 135.6 miles of a 140.6 mile tough Ironman Course and remain injury-free -- yes, I am incredibly proud of myself and so grateful for my personal Ironman Journey and story. It has been a blessing in so many ways and now shapes the woman that I am.

I think it'll always be a little tricky trying to explain this story to those who have never done an Ironman. But regardless of all that -- just as all Ironman participants and competitors, we each have our own unique experience and story. And medal, finisher's tee and official finish time aside, I do feel my own personal sense of victory & success. And an unforgettable story of the day I did an Ironman.

My First Triathlon: Ironman Louisville 2010 - Race Registration, The Ironman Perform Practice Swim & Packing My Bags

2010-09-01T07:25:00.000-07:00

Friday and Saturday in my mind may as well be melded into one day, because I certainly jampacked some of the most hectic items I could into both and somehow miraculously got some rest in between!

Friday morning, we had an early start and headed straight over to the Galt House to register and receive our gear bags, swim cap and timing chip, among other things.

We stood in line and weighed in. I thought it was funny that my precise Tanita Scale measurement came in at 123.4 lbs. (body fat 25.3% and body water 54.4%)

Registration and the Ironman Race Expo surprisingly took a large chunk out of our day, and it wasn't soon after that Sandy and I were rushed for time to get over to Tri Bike Transport at the Great Lawn (the Transition Area) to pick up our bikes, which were shipped over to Louisville from California, along with our pedals (which needed to be removed from the bikes), and our gear bags containing our helmets; cycling shoes; and race day nutrition.

As much as we had wanted to cruise around and see some of local downtown Louisville, we only really had time for a quick photo op at the Belle of Louisville Steamboat along the Ohio River, and a glimpse of our Transition area.

Because of the closed roads and construction by the Convention Center, we had to find our own route on foot (lugging our bags and bikes) back to the hotel. It was now well into the low 90s and we had worked up quite a sweat with the heat index.

After a quick bite, we met up with my parents and Sandy's Dad, Dr. Jim, to drive the bike course and check out what our terrain and rolling hills would be like.

The Ironman Louisville bike course consists of an out-and-back, and then sort of a lollipop-shape where athletes do two loops through the 'candy' of the lollipop (entering into the township of La Grange) and then head back down toward the 'stick' of the lollipop back to Transition.

It wasn't long into our trip that I thought to myself... "Man, this is a long drive!" :)

After getting a good glimpse of the course, Sandy and I jetted straight over to the Convention Center for the Ironman Louisville Welcome Dinner, where we heard Mike Reilly, the voice of Ironman, and announcer at the World Championships in Kona, speak. From there, we enjoyed meeting some other athletes and their families at our table (some of the youngest competitors, who were 18 and 21 years old); and we also went through the Athletes' Briefing on Rules and Regulations of the Race.

After finishing up with dinner and the welcoming activities at about 8 p.m., Sandy and I got to work on 'the bags' -- another Ironman Race Weekend Rite of Passage that usually consists of getting confused, worried about forgetting things and potentially putting the wrong things into different-colored bags. Basically, if you haven't thought it through ahead of time and don't give yourself enough time -- it can be a very stressful experience :)

Thankfully though, Sandy and I had our 'strategy' in the works for a few weeks prior so now it was just a matter of laying everything out and crossing things off the checklist. Oh, and marking absolutely everything with our names, in case anything fell out. With over 2,500 identical red bags and the same amount of blue ones, race numbers and names on everything can save you a world of chaos.

The gear bag adventure took us about 3 hours -- which most people (ahem, Type B people, like my teammate Nick), would probably find hilarious and unnecessary :) but it actually helped Sandy and I a lot in our race planning and really being able to visualize what we'd need to do when we got to our transitions during the race itself (T1 = Swim-to-Bike; T2 = Bike-to-Run; and 1 Special Needs stop each during the bike course and run course).

It also took me about 20 minutes to affix my race number sticker to my bike. See, it has to be fully visible on the left side of the bike, in case any officials need to pull you over for a race penalty. The top tube of my bike is hardly perfectly circular, plus the 'bento box' (which holds my food and other bike ride essentials) was also in the way. Long story short: we had some work to do, to get it just right!

Despite getting to bed by about 12:30 a.m. Eastern Time, I managed to get a really good night's sleep in -- which is actually more crucial than the night before the race. The next morning (Saturday), the girls and I met up (after I had simulated my race breakfast of a whole wheat bagel thin with peanut butter; a bottle of my recovery drink; and a Thermolyte), and headed to the Swim Finish for the Ironman Perform Practice Swim.

Naturally, it was a little intimidating... because rather than it being just IronTeam (from the LA Chapter, and us from SF/SV), the Practice Swim was open to everyone participating in the race. So it was about as official of a "practice" as it could get. The men wore red Ironman Louisville swim caps; and the women, white.

The thing to know about the Ironman Louisville swim start (for the race, itself) is that it is a time-trial start -- which means you line up in single-file and when the gun goes off at 7 a.m., the line moves forward and in 3s and 4s, you jump right off the dock. Your place in line determines how much additional time after the last person jumps in, that you have for the swim. From the time the last person in line jumps in, athletes have 2 hours and 20 minutes to complete the 2.4-mile swim. So it is recommended that those who anticipate needing more time for the swim (or in certain cases, for the bike), get up and in line early on Sunday morning. All other Ironman races worldwide either consist of mass or wave swim starts. Either way, you just need to be watchful, as you'll be swimming with up to 2-3,000 of your closest friends in an all-out brawl.

But before we jump too far ahead, I'll say that for the practice swim, we just walked down some stairs and hopped right into the warm Ohio. I was amazed to feel the temperature. 84 degrees! Brown and murky, yes. But comfortable and exhilarating to be at my race venue! I thought I would be nervous about the flailing limbs and getting punched in the goggles or elbowed in the face. But to my own surprise, it was only a few nudges here and there. If and when I felt someone bump into me, I'd slightly shift directions but remained defensive. I also wore my goggles underneath my swim cap to prevent them from getting kicked off.

Sandy and I stuck together and only planned to do a 20-30 minute swim to get a feel for any current, the water temp, and the course. It was so cool to be swimming in such a large body of water, with 3 distinct bridges overhead, yet feel contained within the buoys and safe by the support kayaks.

After our swim, we dried off and headed back to the hotel to clean up and get ready for the next items on our agenda: Double-checking of the bags; Inspiration Luncheon with IronTeam; and Bike Check-In at Transition.

Paula, Sandy and I dressed up in our 'flames' (by now, hopefully you all know what those are), for the Luncheon, in hopes of joining up in solidarity with the rest of our LA IronTeam counterparts. Unfortunately, the three of us were the only ones in the room in IronTeam garb and I immediately started to miss our SF IronTeam at large. Our complete coach staff; our captains; and my teammates who make me laugh constantly. It just wasn't the same without them.

Shortly after lunch, it was time to bid farewell to our bikes -- but first, we had to take them for a quick test ride to make sure nothing was off or got knocked out of place during transport. So my brother, Albie; Sandy and I went for a walk to a somewhat-shaded area (gear and special needs bags in tow) and took our bikes for a quick spin.

Everything checked out, and as the day grew warmer, we headed for the Great Lawn.

I was pretty excited to have my race number in the early 100s, because it meant I'd actually be racked by the Pro Triathletes. As I walked into the sea of multi-thousand dollar bikes, with wheels and add-ons I'd never seen before and could only imagine their aerodynamic advantages... it clicked that all this was really happening. I was gearing up to actually do an Ironman.

A small group of us had some dinner at the Hyatt Restaurant (Meal of choice before the race? Half of a hearty angus cheeseburger with some salty french fries and lots of water), by 6 p.m.

My hope was to be in bed by 8-8:30 p.m. and tuckered out for the big day ahead. A long-shot I know ;)

Before I left for my trip, a very good friend of mine, who originally started training for endurance athletics with me -- Megan, gave me a package wrapped in red paper to take with me to Louisville. I had to promise to wait until the night before the race to open it. So amidst the packing and ransacking of Friday & Saturday -- this shiney, distinct red package laid on my nightstand in my hotel room beckoning me to open it.

Once I got cozy into my lovely & plush Hyatt bed, with the room to myself -- I took the time to reflect and say a prayer of gratitude and thanks for the adventure that lie before me; and I decided to open it up.

It was a black book, that appeared to be a scrapbook of sorts. It had a giant red "M-Dot" symbol on it. The first 2 pages were decorated by Megan, herself. She included messages of encouragement and reminders to find my inner strength and power when the day got rough.

This book had been rather thick, so I'd wondered what else she'd say in the upcoming pages. But to my absolute shock, I began to see other names filling the pages. And they were the names of many of my donors. Megan had single-handedly reached out to each of the donors who have contributed to the Cause on my behalf this season and they sent her letters, emails, faxes, photos, cards -- that SHE consolidated into this one book.

I couldn't believe it. I blubbered and sniffled and was touched beyond words. Messages from work colleagues; notes in French from my best friends with whom I lived in Paris 5 years ago; cards from previous teammates from the marathon season; and notes from my current teammates.

I thanked God for the love, support, faces, and people who surround me day-to-day. For those that are truly behind me every step of the way who although were not physically with me, were with me in spirit in every sense of the word.

I thanked God for my health. For an able body, a strong mind, and an iron will to perform the task before me. For the opportunity to celebrate a season of hard work. For the chance to really see how far my body, mind and heart could take me. For another day (of so many) to live wildly and freely and to the absolute fullest.

I fell asleep that night at peace and utter contentment. No fears, no anxiety, no worry. I knew my Ironman Race Day was coming and I knew it was going to be an incredible one.

My First Triathlon: Ironman Louisville 2010 - Prologue

2010-09-01T07:09:00.000-07:00

There really is no day like Ironman Race Day. People can tell you about it; you can read others' stories; and you can do an endless amount of research on the subject :) But to have a day like it ~ a momentous occasion that acts as a celebration and culmination of a journey of hard work, sacrifice, challenges, and one that reflects upon the people, support & development of self-skills that brought you there... is truly something else.

Race Weekend began on Thursday, with two flights from SFO to Dallas; and from Dallas to Louisville with my small cohort of 8: Coach Simon, Sandy, Paula, Jessica, Josh, Heather, Jane, & Kristin.

We arrived in downtown Louisville by 6:45 p.m. and were delighted to feel a breeze in the air, and not the thick layer of humidity we had all anticipated.

After meeting up with our Team Manager, Merla, and checking in and enjoying dinner together downtown, I met with my parents, who had just flown in from San Diego -- to go over a "Parents' Guide" I had put together for them. It included things like the team agenda of where we would be; the estimated time schedule for race day; special tasks to perform during the race itself (like driving to the swim start as early as 4:30 a.m. & picking up my bike and gear bags after 7 p.m.); and suggested places to check out and foods to try in Louisville in between. Special thanks to Sedonia & the Yoshida Family for the nuggets of wisdom!

It didn't take long for the buzz, speculation and race weekend chatter to start up. My brain was near-fried by Friday morning -- what with hearing about 80 different opinions on electrolyte intake, how much we should be eating in the days leading up to the race; what we should be wearing; why certain race strategies may or may not be a good idea. Not to mention seeing ten-thousand dollar bikes with disc wheels and cyclists with aero helmets zooming by the sidestreets of town getting in their "last-minute practice rides".

I anticipated all this would happen, but not in the overwhelming capacity that it did! It took a lot of self-motivation to quiet the noise and stick to my own plan for pre-race planning. They say that you should always swim, bike, and run your own race. The same goes for your race strategy and doing the routine that works best for YOU. So if you ever find yourself in a position where too many conflicting opinions and suggestions are being thrown around -- always listen to your own inner self. Trust yourself and your plan. If it's worked for you in the past, then stick to your guns. As they say: Before the race, everyone looks like a champion -- and with over 1,300 first-time Ironman Athletes in Louisville this year, it could very well be the blind leading the blind :)

Race Week

2010-08-23T11:53:00.000-07:00

Well here we are. 42 weeks ~ and over 71 hours of swimming, 152 hours of cycling & 78 hours of running later. Oh. And $10,010 in life-saving funds for LLS!!!

What can I say? I'm ready to have me some IRONMAN Fun!

IRONMAN LOUISVILLE 2010 RACE WEEK SCHEDULE
The Very Abridged Version ;)

Thursday, August 26

• 6:35 PM Arrival in Louisville
• Relax, unwind and get settled.

Friday, August 27

• 9:00 AM Bike Pickup / Short test ride
• 9:00 AM - 5:00 PM Expo & Athlete Check-In
• 11:45 AM IronTeam Optional Run
• 5:30 - 7:30 PM Ironman Louisville Welcome Dinner
• Immediately following dinner: Mandatory Age Group Athlete Race Briefing
• Get some rest!

Saturday, August 28

• 7:45 AM IronTeam Swim (Waterfront Park - Swim Finish)
• 9:00 AM - 11:00 AM 2010 Ford Ironman Louisville Registration
• Pack Transition Bags
• 11:30 AM – 1:30 PM IronTeam Inspiration Luncheon
• Noon – 5:00 PM Mandatory Bike and Gear Check-In (Great Lawn)
• 7:00 PM Evening Relaxation Session

Sunday, August 29 – IRONMAN RACE DAY!

• 5:00 AM Transition Opens / Body Marking & Special Needs Bag Drop-off (Body Marking Volunteers are TNT’ers from the local Kentucky Chapter so make sure to give them a GO TEAM!)
• 6:30 AM Transition area closes, all athletes to the Swim Start
• Transition is a 15-minute walk (3/4 mile) from the Swim Start
• 6:50 AM – Pro Race Starts
• 7:00 AM – Age Group Race Starts
• Approx. 9:20 AM Swim course closes two hours and twenty minutes after the last athlete in the water
• 6:20 PM – Bike course closes
• 12:00 MIDNIGHT – Race Ends at 4th Street Live
• 6:30 PM – 12:30 AM Mandatory Bike & Gear Recovery

Monday, August 30

• 6:00 AM Finishers' Gear on Sale!
• 8:00 AM – NOON Bike/Bag Drop-off at Tri Bike Transport
• 8:30 AM – 2:00 PM View and Order Race Photos
• 12:00 PM – 2:00 PM Ironman Louisville Awards Banquet
• 6:00 PM IronTeam Victory Dinner

Tuesday, August 31

• 11:00 AM Hotel Check-Out
• 3:50 PM: Depart Louisville

**To track me during the race, log on to IRONMAN.com on Sunday, August 29, 2010 at 7:00 AM Eastern Time. My Bib # is 105.**

***
Week #41 Workout Summary: [Taper]

Swim: 2 hours and 0 minutes
Bike: 1 hours and 15 minutes
Run: 2 hours and 30 minutes
Core/Strength: 0 hours and 15 minutes
Total Workout: 6 hours and 0 minutes

IronTeam's Fundraising Progress to Date: $200,000+
My Fundraising Progress to Date: $10,010

Taper & Recovery

2010-08-16T10:06:00.000-07:00

Ah, what a week! It actually felt pretty long, come to think of it. I've tried to strike a balance these last few days between giving my body the necessary rest, yet still putting in quality workouts to get the blood flowing and heart pumping. In the meantime, I've also started the mental preparation FOR race preparation. I feel good and I feel ready.

Throughout the work week, I got in a nice long swim back at the pool in San Ramon with Liz and Nate. I also put in a good tempo run amid some headwinds mid-week [Run Stats] -- all while my bike was in the shop getting tuned up and race-ready.

All in all, I felt a little tired after a stressful work week and with tight leg muscles from the most recent bike rides and runs. It'd been about a month since my last deep-tissue massage (which I usually try to get in once or twice a month for maintenance and to get those hard-to-reach knots I can't usually get with a foam roller and a session of stretching.

By Saturday, a small group of us (Coach Mike, Nick, Phil, Heather, Nate and Carolyn [from the Vineman Group!]) all set foot (or pedal) for a ~43-mi ride through the towns of Pleasanton, Sunol and beyond ~ riding by the Calaveras Reservoir. I had done a short ride along this route in the past, but hadn't realized we'd make it all the way from Pleasanton to Milpitas!

The view was scenic, despite the crisp morning that felt too close to autumn weather more than summer. I didn't mind it much -- but it sort of foiled my plan to get some more practice and heat training in. I decided to wear double-layered clothing to try and simulate humid bike riding conditions for race day. Although it wasn't terribly warm out (in fact, there were some definite headwinds and dewy air for the first half-hour or so of our ride), I realized at the halfway point that I'd worked up more of a sweat than I thought. Keeping the heat close to my body via a tri top under my cycling jersey (ooh also with another small layer of cotton) did at least some of the trick I think. I promptly adjusted my electrolyte intake and continued to stay hydrated with the water in my aero bottle.

I was in for some challenges as well with shifting along the rolling hills -- more good practice for the Louisville course, as well as a good opportunity to test out all the gears after the tune-up job.

I paid more attention on keeping my heart rate steady and getting quality time in the saddle for our last 'long[er]' ride of the season. Ended nice and strong and felt content by ride's end. I also practiced some tube-changing on my back tire afterward [Ride Stats].

Saturday evening I spent some time with some of my marathon team buddies at a fundraiser for the summer team. Prepared for a wake-up call the next morning at the gentle hour of 7:15 a.m.

Sunday morning, I was off to Inspiration Point in El Sobrante (in between Berkeley and Orinda). The name truly does the place justice, because it's got several vista points of nearby Tilden Park, Wildcat Canyon and the Briones Reservoir (another great reminder of my roots -- it was the site of my daily crew practices back in college -- NCAA Division I).

It was kind of remarkable. Over the weekend, a girlfriend of mine told me that the drive to Inspiration Point from Pleasanton "kind of takes forever". It didn't really hit me until the morning drive yesterday ~ but hers and my perspectives are totally different now! Throughout my drive along I-680 in the East Bay, I looked back (both figuratively and literally) and noticed that the entire distance from my house to Inspiration Point was only a fraction of what I rode on my bike during the East Bay Century Ride. I literally rode those very roads, canyons, hills and everything in between all on my own. And it was so neat to be able to say that to myself and come to terms with what I have accomplished.

We always say "10 months is a long season". But in essence, it's not a very long time at all to go from no bike, to first bike, to first 100-mile bike ride, to Ironman. What an incredible journey it's been. And I'm so thankful for it all, as well as the support all of you have given me along the way.

I had another full-circle moment at Inspiration Point (how fitting, right?) :) The last time (and only other time) I had been along this course for a run was during my marathon season last summer. I had been taking a walk with my friends, Megan Bekker and Gina Clemens. I was so distracted by this prospect of joining IronTeam that I kept going back and forth in my mind as to whether I could even picture myself on a bike, riding long distances. "Who am I to sign up for something to big?" I thought. Both ladies told me to go for the gold, and so I did. One year later, here I am, packing up my bike for Louisville, and two weeks from this very moment, August 29th, the day of my Ironman Race Day, will be a memory and part of my life's story.

I had doubts then, before even starting. But now that I'm here on the other side of this wild, incredible journey -- I can say that I feel ready. I feel ready for whatever this day will bring me and plan to savor and embrace it all.

My run felt solid. We were to run for 100 mins along a mildly hilly course. Inspiration Point is pretty darn hilly so we were up for a challenge. But the amount of strength and focus I was able to summon for yesterday morning ~ all while reflecting upon a number of thoughts and memories, made it a really successful training day. I felt happy and at peace. And fast! [Run Stats]

After my run, I practiced another tube-change on the back tire at home ~ before heading to my long-awaited 90-min deep tissue massage. My massage therapist found gigantic knots to the left of my spine (from the bike and sitting at a desk at work); left lat (back muscle, a.k.a. swim muscle); right shoulder (from swimming and favoring the right side); left hamstring (from cycling); and both outer calves (from cycling and running). Despite my constant and habitual stretching, I was pretty twisted up like a pretzel and had to be kneaded up.

I'm still feeling a little sore this morning, but have been hydrating a lot to flush out the toxins and remaining lactic acid.

The remainder of my Sunday included attending another TNT Fundraiser (TNT raised a LOT of money this weekend!). And I also finished packing up all my nutrition for the trip to IML.

Bike, all bike gear & nutrition needs to be packed up and ready to go by Wednesday evening this week!

***
Week #40 Workout Summary: [Recovery Week]

Swim: 1 hours and 30 minutes
Bike: 3 hours and 30 minutes
Run: 2 hours and 30 minutes
Core/Strength: 0 hours and 15 minutes
Total Workout: 7 hours and 45 minutes

Building Up to Our Last Century Ride

2010-08-09T08:52:00.000-07:00

Greetings from the other side of the fence! Last week, I wrote about one of our final Build Weeks on the training calendar. I'd felt pretty tired by Friday, after plugging away for four continuous days in all 3 disciplines. From tackling choppy open waters, to long sustained hill repeats up Mount Diablo, to stepping it up for my tempo run. My legs were fighting back a little, but my mind was determined to get through the week. And that I did!

After some good stretching and much-needed downtime last Friday night, I was in bed by 10 p.m. to rest up for a 5:00 a.m. wake-up call and carpool with teammate, Nick, to Yountville. 3rd and Final Century Ride: Here I come!

I decided to try a little something new with my breakfast that morning. In addition to my 250-300 calorie breakfast of a whole wheat bagel thin & peanut butter, I added in another 130 calories or so of a Recovery Drink, to pack in more protein and carbs. Also, because it was watered down a bit more, it added to my water intake, totaling about 24 oz. of H2O to start my day fully hydrated.

Nick and I got to Yountville City Park (homesite of our Double Brick in June) fairly early. So I took it upon myself to take a quick 4-5 minute snooze in the car.

To our delight, a handful of our Vineman teammates showed up to cheer us on and volunteer their time and services to our water stops and roving SAG cars! Thank you to Jim, Rocky, Carol, Mary, Kathryn & Tiffany for coming out. Also special thanks to Helen, Coach Simon, Coach Mike & Coach Sedonia for sweeping the course, riding with us, and providing your overall support all day.

It was a much smaller batch of us who were out there to get the deed done: Tony, Nick, Kristie, Phil, Heather, Jane, Jen Jay, Janice, Belinda, Liz and I. A few of our other teammates were either fending off illness or resting from an injury and couldn't be with us.

Captain Les mapped out our course and even rode several miles with the pack. He had sent us the course maps a few days in advance and so we were forewarned there were 2 significant climbs on the course. While I hadn't prepared for them to be easy I felt that with weekly hill climbs up Diablo under my belt over the last... 4 months or so (including our East Bay Century which was mountain after mountain), I felt ready to take on the challenge. Of course, I had this mindset without regard to the fact that I had near worn out my legs from a week's worth of high intensity training!

My overall goal and objective for this ride consisted of two things: 1- To break up the ride into 3-4 segments. For instance, I wanted to be at Mile 30 in about 2 hours and 5 minutes. And then at Mile 60 another 2 hours and 10 minutes later, and so on. This is going to be my bike strategy for Race Day, and I wanted to get comfortable creating small[er] goals within the 100-mile ride and aim to be at a certain spot by roughly a certain time. And 2- To finish 100 miles (or more accurately, 96 miles [as the course was marked]) within 8 hours and 30 minutes. 8 hours flat would be wishful thinking, and a best case scenario. This 8 hours and 30 minutes goal would be about an HOUR'S difference from my last 2 100-mile rides in Clearlake in June; and the East Bay Century just four weeks ago. So I knew this was an ambitious goal. But I kept it to myself and just planned to ride like hell with as few stops as possible. No dilly-dallying, no stopping to chat. Just straight focus -- with occasional moments to look up and admire the view of the Napa Wine Country vineyards, and smile and be grateful for the day and challenge ahead of me :)

I started off in a pack with everyone -- which was fantastic. So rare is the moment that I actually get to keep up with the likes of Kristie, Phil, Belinda & Liz. Janice also kept up behind me and we had a nice paceline for the first 5 miles of the 40-mile loop. The morning was chilly, with a fog bank surrounding the nearby mountains. It was the first time all summer I had ridden with my windbreaker on and arm warmers underneath. Coaches Simon, Sedonia and Mike leapfrogged among us to make sure we stayed on course and took turns where appropriate.

Eventually, it was Liz and I who dropped off from the pack and actually rode a few miles with Simon. A gradual ascent kept our heart rates up. Carol in her Lexus SUV and Jim in his Jeep would occasionally roll by, with smiles on their faces and graciously asking us if we needed anything at all. I was touched by their generosity and was humbled by their kindness. After all, it wasn't that long ago that they were in OUR [cycling] shoes, climbing up hills and hoping to see that same smiling face from a teammate or volunteer.

From about miles 14-18, my legs started to cramp up. I could feel both my hamstrings and calves tighten up and taunt me for having put them through all that work during the weekdays. I could see Liz and Simon speeding up in the distance as they climbed. Trust your legs! I said to myself. They have what it takes to keep going, Maria! When I found a moment, I popped open my makeshift salt tablet "dispenser" from my back jersey pocket and took a Thermolyte. Though I wasn't sweating a whole bunch yet (and also considering the brisk weather), I had hoped the salt might help relieve the cramping. After some time, it subsided and it was almost as if I had forgotten the cramps had even affected me.

Simon moved on, and then up came Sedonia. Small chats here and there, but we all kept working up these hills and maintained focus. I lost her on a steep pitch and she powered on through. Now Liz was behind me. For another 5 miles or so, Liz and I leapfrogged between each other down descends and up more rollers. Janice was also trailing nearby with Mike sweeping the course.

Soon after, we hit Mount Veeder.

It was pretty brutal. I won't lie :) Probably a combination of my tired legs, and overheating from the arm warmer/windbreaker combo -- but my mind went to the dark place. Almost to the point of no return. I just didn't let it go there. There were segments of the climb that were undoubtedly steeper than Mount Diablo. So I was definitely out of my comfort zone in certain places. I knew Liz was behind me, so it helped to know I wasn't alone. I pushed and pushed with sweat dripping down my face. My heart rate well exceeded threshold, but I finally reached a clearing and leveling out of the road. I knew it was my moment to take a breather and find my bearings. Jim was at the top of the hill, smiles 'n all. I was really relieved to see him. He took my windbreaker from me so I could cool down and asked me if I needed anything else. After taking a quick look at the map and seeing Liz and Janice pass on through down the hill, I was off again.

Collllddd descent down the mountain! I had immediately started to question whether I should have de-layered where I did! But I was boiling by that point! Suppose it was the lesser of two evils. Especially because I didn't know whether we were in for some more climbing just a few minutes later.

Eventually, we made it to the other side of the mountain and I found myself in very familiar territory. We had come down the backside of where we did our double-brick rides. Somewhere along the way, my pedals locked. I couldn't pedal forward and I was stuck! But with some quick thinking and reaction time, I shifted my way out of the rut and fixed it on my own! A little excitement to keep me on my toes... literally.

Sedonia, Liz, Janice and I all headed back along Highway 29 in St. Helena and returned to the park for bottle refills and bathrooms. A quick pitstop to use the restroom and stretch out my legs, a topping-off of my aero bottle and I was on the road again. A different route and different loop. This would be the longer of the two that passes by Lake Hennessy -- gorgeous! And a series of picturesque vineyards and wineries.

Our roving SAG vehicles really were the best. They carried more water, treats and good cheer than anyone could have asked for. And despite the fact that I actually didn't stop at any of the waterstops (!!) I was so grateful to have the course support out there. I stopped by the roadside 2 or 3 times to refill my aero bottle with water, mix up another 2-hour bottle of Carbo-Pro/Gatorade (with ICE!) and pop a Tum tablet and ibuprofen at Mile 55.

Right around the "50-somethings" I started to get discouraged. I was out on my own by that point and saw both Jim and Coach Mike at a clearing in the road. I told them I was feeling disheartened about my time. The fact that I was "running late" in getting to my next checkpoint (or 1/4 of my bike segment) and my speed didn't appear to be taking me to where I planned to be. They reassured me that comparing my speed up the Mt. Veeder climb with what my speed in Louisville would be like -- was a pure apples-to-oranges comparison. My mood or momentum shouldn't have been dragged down by that. After all, I had breezed by one of the stops just moments ago and wasn't far off from Kristie, Phil and Les. I continued on and stayed strong. Jen Jay, Liz and Janice were behind me but not far off.

By about Mile 67, I got to Ink Grade.

Now my history with this hill is that the last and only time I rode up it, I was in pure gastroinstestinal distress! Major nausea, fighting back the urge to get sick from chugging too many liquid calories too fast -- back in the early cycling days of yours truly. It was March, I believe. And I thankfully had Coach Sedonia to help me keep my wits about me, and she convinced me to finish that climb if it was the last thing I had done. This will be MUCH easier than that ride. I was convinced.

OH boy was I wrong!! Haha... another brutal climb. And we were told this one wouldn't be nearly as bad as Mt. Veeder. The sun was in full shine by this time of the day and the ice I had just picked up from Jim was now melted in my bottle. I trudged along up the hill but decided to take my time. No rushing, just climbing. Not stopping for anything and going as long as I could.

No one was in sight. There were a few pockets of shade but nothing lasting enough to keep me cool. The silence was maddening and I was going stir-crazy just hearing my own breath and the creaking of my bike up the hill. Was I short on nutrition? Jim's car with Belinda and Coach Mike rolled by. They asked how I was doing. I couldn't even speak I was concentrating so hard not to stop pedaling. I made some kind of gesture that I was ok but not happy, and I knew Belinda understood.

Minutes later, I saw a patch in the road that leveled out. I pulled over to find my bearings. I wanted to cry but fought back the tears as they started to blend with the sweat building up under my helmet and in between my sunglasses and cheeks. Just then, Coach Simon pulled over with more water. He filled up my aero bottle and told me how close I was to the top. "I keep thinking I'm about to reach the top and it keeps going," I said. He gave me perspective and said this was the last climb I had to think about. The LAST climb of the season, and after that, it's all downhill and taper time would be within view. I voiced to him my concerns back from mile 50-something about my speed and time. But before I could even get more choked up about it, I shot my 2x caffeine Gu (when I do this, I mean business!), sipped some more water, and said my goodbye to Simon. GIMME THAT HILL! I said to myself.

Although the top of the hill wasn't quite as nearby as I had hoped it would be, another insight had come to me as I trudged along. I thought to myself that during those times you get thrown off (mentally or physically), thwarted or discouraged -- for every time you get back on and keep going, you become a little tougher. A little more iron.

And that's what kept me going. I thought of my Honorees who must grapple with that notion all the time. It was an emotional 'climb' for me in more ways than one, so getting to the top made the experience that much sweeter. Also, knowing none of my teammates gave up either gave me inspiration to pedal through anything.

Quick hellos and thanks at the top of the hill to Belinda, Jim, Simon and Mike, who cheered as I rolled by. They gave me a quick set of directions for the next couple turns and I was on my way.

Unfortunately had to miss out on Rocky's water stop extravaganza, complete with cold towels, baked goods and what I could only imagine was a party on the side of the road. "Don't be offended, Rocky! But I just gotta keep going!" I yelled. He understood and smiled from ear to ear, waving as I rolled through.

On the flats, I pushed; on the descents, I charged. And wherever I could, I tried to pick up whatever speed as possible while keeping a quick cadence, full pedal stroke (emphasis on the pull-up with my hamstrings) -- all while keeping watch of my heart rate (Zone 3: 155-157 bpm) and looking up to see the surrounding view of Napa Valley.

I saw Jen Jay, who looked worried that she had taken a wrong turn. "Right on Bale!" I yelled to her as I smiled and breezed through. I had momentum and I let it take me where it wanted to.

One more stretch along the Silverado Trail and I was near-home free. Jim and Belinda passed by me in the Jeep once more and Rocky came through to snap one last photo of me, aero :)

I knew I only had a few turns left as I was coming up on Mile 90. I looked at my Garmin and elapsed time and grinned so big.

I turned at what I thought was "Yountville Cross Road" and looked for the final 2 turns at Yount Ave and Lincoln Ave, which would put me at the park at Mile 96 in just 5-7 minutes. Here I come!! I was so excited.

I smiled and anticipated the turn that would never come! Soon, I exceeded Mile 96, with no Lincoln Ave in sight. Then, Mile 98.

The good news was that I was going to complete a full 100-mi Century. The bad news was that I didn't know where the hell I was!

"Town of St. Helena" a sign read. Ok, I know St. Helena and Yountville are right next to each other. But where had I missed a turn? It wasn't as simple as backtracking, because I could have sworn I took the proper turn where I needed to. Highway 29 then turned into Main Street and I was rolling through some bumpy and rickety streets in an unfamiliar place. Cars zoomed past and there were a few close calls with cars backing out and sticking out of driveways as I tried to squeeze through in the bike lane, fully clipped in.

Mile 99 -- I decided to make a quick right turn and stop. Walked my bike through a cross-walk (since there were no left-hand turns or U-turn opportunities in sight). Got my bearings and still made sure to take in fuel since I was still exerting energy. I hopped back on and headed back from whence I came, hoping I'd gain some more insight into where I was. My fear was that with all the roving vehicles we had on the course, no one would think to look for me where I was.

15 mph. I was riding at a 15 mph speed (which I had also thought for the longest time was terribly uncharacteristic of me) and had completed 100 miles. Despite being lost and a little confused... I clocked in at 100 miles in 7 hours and 35 minutes. Almost a complete hour faster from my estimated goal time for the ride, and almost 2 hours' difference from my East Bay Century total moving time. I was FLOORED! And so incredibly proud of myself.

I took a moment to soak it in and smile. And now it was just a matter of finding any sign of the proper direction to find the park, as my teammates were probably worried by now that I hadn't been back.

Just as I started to get comfortable on the route back to that "Yountville Cross Rd", I saw railroad tracks. BAD NEWS. Railroad tracks that not only were unavoidable, but tracks that went almost parallel to the street, rather than perpendicular. So when I rolled right through them at the speed I was going -- my wheels skidded right underneath me and threw me to the pavement. I fell, with my bike in between me, still clipped in, into the main road. "Sh*t, sh*t, sh*t!" I yelled. I scurried as fast as I could to unclip myself from the pedals, get up, and get myself out of the street. My bottle had flown out of the cage and into the road as well. I could feel the sting of road rash on the same leg I scraped up back in February. SO stupid, I thought to myself.

Thankfully (and I do thank my lucky stars), the car that had been behind/beside me, slowed down instantly and driving it was another cyclist. He immediately asked if I was ok, pulled over, and went over to pick my bottle up from the street. I thought I was a gone-r. But instead, he was a good, good Samaritan who was quick to talk to me, and calm me down. He said he completely understood and was glad I was ok. A few other cars that slowed down also gestured and asked if I was alright. Thank God, I thought. The next few thoughts consisted of a pit in my stomach wondering if I had damaged my bike 3 weeks before the race. I was standing upright, so I didn't break any bones. I wasn't as terribly scraped up or cut deep as my last big fall, and I didn't hit my head. Everything seemed to check out.

And then, a 2nd good Samaritan rolled right along. She was a leisurely cyclist who was walking along with her bike and offered her cell phone if I needed to use it. At first, I was panicked because I didn't have my own phone (or the memory of any phone numbers) on me. I waved goodbye to the first gentleman, and profusely thanked him for his kindness. And "Jenna" told me she had internet access which could sign me into my email account. I had recalled that Tony often puts his phone number in his emails to the team. Now, it was just a matter of doing a Gmail search to find that one message with the digits. I felt like a sleuth trying to track down all this information based on what little resources I had. But guess what? It worked.

Tony answered his phone and said he was on his way to come get me. I said my goodbyes and huge thanks to Jenna, sending off good bike karma to her -- and waited to be picked up from the now-infamous Main Street of St. Helena, outside the Whitehall Lane Winery at Zinfandel Lane. Oy.

Tony picked me up, racked my bike on the roof of his 4-Runner and I regaled him with the events of my best, fastest-timed 100 mile bike ride. With a grande finale of a fall immediately after. Honestly, what Iron Season would be complete without the book-end of one more fall?

It was another humbling moment for me -- to remind me that anything can happen. Anytime. To anyone. But I was too elated by my successes to let the fall outshine my day.

I got back to the park and everyone looked relieved to see me; and dumbfounded that I crashed. Liz immediately got me a bag of ice for my then-swollen right knee. I later found black and blue marks on both my inner thighs (since I fell with the bike in between me); one notable black bruise on my right glute/hip; and some superficial road rash along my right shin (no less painful though!). The bike is also ok. Thankfully, no cracks in the frame and everything was ok. The bike is also in the shop this week for the final tune-up before heading out to Louisville. I plan to take it for a few test rides as well before then.

I was LUCKY to have only walked away with all that, and have since been icing and resting my legs and body from everything I've put it through -- good, bad and ugly!

I even mustered up the energy on Sunday morning to go out to the lake for a refreshing recovery swim with Nick, Phil and Jen Jay. About a mile and a half in an hour, without a wetsuit.

So all in all, a huge success for my teammates and I, bound for Penticton, B.C. & Louisville, KY. The magic "T" word is around the corner and soon we'll be letting up on some of the total workout time during our training days but keeping the intensity at full capacity.

I can honestly say that my performance on Saturday's Century Ride surprised and impressed me. It made me really confident in my abilities and excited for Race Day in 3 weeks. While no one can ever predict times, performance, weather conditions or what even the slightest uncertainties or unexpected moments can bring, I can still hold onto the memories and experiences of this season under my belt and without question be proud of myself for them. [Bike Stats]

***
Week #39 Workout Summary:

Swim: 3 hours and 30 minutes
Bike: 9 hours and 0 minutes
Run: 1 hour and 0 minutes
Core/Strength: 0 hours and 15 minutes
Total Workout: 13 hours and 45 minutes

Harder, Better, Faster, Stronger

2010-08-06T09:54:00.000-07:00

Since we're closing in on our final weeks here of training, enduring, achieving and all that is the IronTeam Experience -- I thought I'd chime in with a few brief updates wherever possible. As these moments will be but memories in 3 weeks!

I just have to say that this past week has been one of the harder ones for me physically. I've been feeling fatigued and sore. But on the other side of the coin, it's been one of the strongest for me mentally. What an incredible feat! To have now reached a point in the season where I'm working harder, but feeling just as able and mentally capable to perform the task at hand.

A few cases in point... open water swimming. I don't know why it took me so long to realize it -- but it's so much harder than swimming in a pool! Haha obvious statement right there. But without relying on walls, pushing off, turning, standing, lane lines, visibility to the bottom -- you're just left to fend for yourself and get from one end of a lake to another. And if you want to take any type of 'break', your only option is to tread water. Which is basically the equivalent of water running, which engages your core and keeps your heart rate up. Add to that the elements of not knowing what is in the lake WITH YOU (ok, I hope that doesn't frighten anyone - but the thought creeps up on you when you're out there!), and the slightest FEEL of a reed, leaf, branch, what-have-you will have you sprinting to your buddy a few yards away since they're wearing a wetsuit and you are not! There's always the possibility of using them as a flotation device.

The uncertainty of the unknown still makes me apprehensive to dive right in, but on both Monday and Thursday of this week -- I did just that. And I'm thankful to my teammates and friends (Liz & Barb) for getting me to go out, week after week, and enjoy a nice, refreshing 'Ladies' Night' Dip in the Lake after work on the weeknights. The currents were massive! and forceful. There was many an occasion on both nights where I could have been taken out by a wave and was pushed toward one side of the lake. But I muscled through and kept at it. Once again with the theme ~ sore, but fulfilled :)

Another example of my newfound Iron Up habits -- running. On Wednesday of this week, my hamstrings and calves formed into one giant tightened muscle. My hip flexors were also quite angry with me for pushing it extra hard on the bike (up Mount Diablo) the day before. But we had a run on the calendar. A 60-min run with 50 minutes at continuous tempo pace. Which for me -- translates to a 8:55 mins/mi run every 4 mins and a steady walk for 1 minute in between. Lots of numbers, I know. But I have it down to a science, thanks to my Garmin (and Coach Simon!). And I've been putting in the practice and training for my Ironman Marathon pacing.

I was so close to bailing on the run. My body was just saying, "No more!" Plus there's always the argument that I know "how" to run and it's the sport I have a little more background with among the 3. But I got out there and got it done. Not because I'd have teammates egging me on and peer pressuring me if I didn't do it. But more so: for me. The notion of "Money in the Bank" has finally struck me and I do see all of our workouts as valuable time and investments made into our Ironman Mental & Physical Bank Accounts, to be cashed out on August 29.

Essentially, if you're not taken to that place where you need to dig deep, your mind won't be trained to go there and perform the task it's meant to on Race Day. And it's been so remarkable to see that on each of the days this week: Monday Open Water Swim; Tuesday Hill Climbs; Wednesday Tempo Run & Thursday Open Water Swim -- neither my performance nor focus have wavered. This has been in spite of a stressful work week, some sleep deprivation after Vineman, and the no-caffeine rule I've imposed on myself this month. I've been there 100% each day this week and am so proud of myself. This isn't by any means to toot my own horn -- but just my way of stating the progress of my performance this season and my growth as an athlete I never knew I could be.

And if I'm feeling this good at the near end of another Build Phase of our training program; it will be incredible to see how I feel and perform after the Taper :)

Rest Day (usually on Mondays) has finally arrived! It's Friday! And I'm going to spend my evening with my feet up (likely stretching some more), mixing up my concoctions and 8-10 hour bottles of nutrition for tomorrow's last big bike ride of 100 miles through Napa Valley. My plan for this ride is to take it and emulate my race pace as best as possible. Which means I hope to complete 100 miles in 8 hours and 30 minutes or less. It will be a challenge (especially with larger hills on tomorrow's course than what I'll have in Louisville). But I'm going to give it my best shot and we'll see how it goes!

Thanks to all who've still kept up and visited my blog up until this point! I know much of the IronTeam excitement has died down since the majority of our team has already completed their event. But your support, and continual encouragement truly mean so much.

Ps. Some quality time stretching in front of the t.v. + foam rolling my IT bands nightly + "creative" trigger point tactics with a tennis ball + sleeping in recovery tights + and lots 'n lots of water have done the trick and my body loves me again! Fatigue be gone!

IronTeam's Fundraising Progress to Date: $231,084
My Fundraising Progress to Date: $9,301

A Sneak Peek on the Plan

2010-08-04T15:23:00.000-07:00

While I won't subject you yet to the Race Plan and Schedule I've been working on for about 2 months now (a work in progress ~ which is less about a "checklist" for Race Day, but more so an outline and visualization of how I want my day to play out) I thought I'd give you a preview of what the Check-In Process will be like upon reaching the Land of Iron: Louisville, Kentucky, about four weeks from today!

With about 80% of IronTeam all done and fully Ironed after the Full Vineman, it's time for me to start thinking about what the final weeks of this month will hold for both the Canadians and 'Luh'vulans" as we head toward taper time after the weekend. Here's the scoop:

Your First Ironman: A How-To Guide
A guide that takes you from check-in to the finish line for your first Ironman triathlon - as suggested by Beginner Triathlete.

Here it is, the event you have been waiting and training for. The last 6-9 months have all been geared to this day; your training has been perfectly orchestrated and planned so that you can be as ready as possible for the Ironman. But what exactly happens on race day?

While you can go to the Ironman website and read all the rules and schedules, I wanted to give you a broad picture of what to expect and highlight some key points. To read the IM rules and schedules, go here.)

The race actually starts two days prior, as you must arrive and check in/register two days before the event - Ironman rules.

Bring with you:
An official photo ID
USAT card
Confirmation number (if you signed up on the Net).

At registration you will:
- Confirm your athlete number
- Show your USAT card
- Weigh in (just tell them what you weigh- this is for medical reasons, as they may weigh you during the race to check your hydration status)
- Pick up your registration packet that contains your race numbers (one for each of the following: the front of your helmet, your bike frame , the back of your bike shirt, and the front of your run shirt), your swim cap, your timing chip, safety pins, bike ties for the bike number, and stickers for your gear bags.
- Get your gear bags and other goody bags.

The day before the race there will be a mandatory Pre-race meeting. This is very informative, and as I stated, is mandatory!

This is also the day that you drop off your bike and gear bags (not special needs or dry clothes bags—those you drop on race day).

What are these “Gear bags?”
You are not allowed to leave anything by your bike, so all your gear is in bags that you will pick up when you need them at each transition. The bags are stored in boxes.

You get 5 bags for the following:

** Swim to bike transition:

Put everything in here you need for T1 helmet, glasses, shoes and socks, gloves, food, and anything else you need for the bike section. Are you wearing your biking gear under your wetsuit? If not, put it in the T1 bag.

** Bike to run transition:

Put everything in here you need for T2: hat, glasses (if different from your biking glasses), shoes and socks, different shirt if necessary, food, etc.

** Bike special needs:

Nutrients and anything else you think you might need during the ride—Vaseline, frozen sports drink bottle, gel flask just in case, etc. You pick this up about midway through the ride.

** Run special needs:

Maybe a change of socks, Vaseline, salt tabs, pain killers (but not NSAIDS), special food, a long sleeved sweater in case it is cold when you run in the dark (tie it around your waist, so you have it). This will be available about half way through the run.

** Dry clothes bag:

For what you can change into after you finish.

Do not put anything you ever want to see again in these bags as it is highly unlikely you will get them back.

On race day, if the gear collection area is not congested, a volunteer will actually hand you your gear bags, but if it is busy you will have to get them yourself, so know where your bag is!

The day before the race

1. Affix all your stickers and tags to everything. Figure out where your gear bag is located, where your bike is and where you should leave your special needs and dry gear bags on race day.

2. You need to have reflective tape on your run gear: a piece on the toe and heel of each shoe, a piece on the right and left of both front and back of shirt and shorts! Do this before you even leave home!

3. Lastly, label all your gear, including shoes before you leave home.

What are you wearing for each portion of the race? Some people actually wear two pairs of shorts for the bike: one compression pair (that double as running shorts-Sugoi and DeSoto have some) and one bike pair. Both can be worn under the wetsuit, or you can add the biking pair in the change tent. Make sure that the compression shorts have no seams in the crotch! Once in T2, you can just remove the bike shorts.

The day before the race, it is a good idea to do a pre-race brick: 30 minute bike ride and 15 minute run - all at race pace. A good idea would be to ride some of the run course.

I would also take advantage of the open water swims in the mornings leading up to race day.

Race Day

NOTE: absolutely no assistance of any kind is allowed from spectators and friends and family - this includes running, biking or driving with you, giving technical support, and/or handing you any food or anything else. You will be disqualified.

Remember to race within yourself and follow your pacing plan. Do not be tempted to run anyone else’s race. Use your HR to guide you, if you have been training with a monitor. Whatever happens, use your mind as well as your body to deal with it, as a race this long is not won, or finished, by just being fit enough. Mental training should be as much a part of race prep and race execution as all your other training.

Get up in plenty of time to eat the breakfast you always eat before your long training sessions, and do whatever mental preparation you have been training with. Remember, you are trained and ready for this event!

Gates to the transition area are open at 5:30 and close at 6:30 a.m.

- Bring your swim cap, wetsuit, special needs and dry gear bags, timing chip. If you have a friend there, you can bring your pump too and give it to them after you have finished pumping your tires. Please note, there will be bike assistance people there to pump up your tires, so it is not necessary for you to bring yours.

- Stow your special needs and dry clothes bags, go to the body marking area and then go and put on your wetsuit (if applicable). If you pumped your own tires, hand off your pump to your friends.

- Go down to the water to wait for the race to start. Note: I do not think there are any porta-potties on the bike course, but there are toilets available for the run. Of course, there are plenty of porta-potties at the transition area.

Swim

- Out on the swim course, there will be race crew to help you with directions.

- The swim course closes after 2 hours and 20 minutes. If you are still out there after this time, you will be DQ’d and not allowed to continue.

T1

- Once out of the water, you will be directed through timing chutes that lead you up and through the wetsuit strip area and showers. There are special wetsuit strippers there to help you get out of your suit — let them do the work!

- Then head up to the gear racks and into the change tents. There are volunteers in there who will give you anything you ask for: Vaseline, sunblock, etc. Do not be afraid to ask for assistance — use the volunteers!

- Make sure you are fully clothed and ready to get on your bike before you head out to the bike storage racks. Get on your bike and go!

Bike

- You must have your race numbers on. You can wear it on your race belt - in the back for the bike and in the front for the run.

- When you first get on the bike, take in some plain water and, as soon as you feel able, start taking in nutrients. Follow your pre-designed and well-practiced hydration and nutrition plan to the letter throughout the ride. Set your watch alarms for every 20 minutes, and eat and drink as you have done in practice.

- Initially, try to keep your HR in Z1-2 so you can settle into the bike. No matter how good you feel, do not let your HR out of Z2 for the first 30 miles!

Keep the intensity / HR and cadence you have been training with. During the middle of the bike, it would be OK if your HR crept up to the low end of Z3, but preferably you will stay in Z2 for the duration. It will be hard at times to resist the urge to go faster. But remember, you have to conserve energy and try to use fats for energy, and this is only possible if you are totally aerobic. Go faster and you start using up your glycogen stores, you build up lactic acid, and bonking becomes much more of a possibility. Today is about finishing, not speed. So, do NOT be concerned with your speed on the bike — just HR and cadence, just like in training.

- Bike aid stations are every 10 miles or so. They will have: water, Ironman PERFORM (in bottles), PowerBar Gel, fruit and cookies. Call out what you want and slow down appropriately to safely get it.

- There will be technical vans out on the course to assist you. BUT, you should know how to deal with minor problems - flats, etc. So maybe take a beginner course in bike maintenance. Ensure you have had your bike thoroughly checked over before you leave home.

- There will also be medical vans out on the course and at aid stations. Getting medical assistance does not automatically mean your race is over.

- Bike course closes 10:30 hours after the race start and if you are still on the course you will be DQ’d.

T2

Again, there will be volunteers to assist you in the change tents. Full medical facilities are available there.

Run

- You must have your run number and reflective tape. You can wear your number on your race belt — in the back for the bike and in the front for the run.

- Aid stations are located about every mile and will have the following: water, Ironman PERFORM, Cola, PowerBar Gel, fruit and cookies and chicken broth.

- Once again, follow your hydration and nutrition plan to the letter!

- The special needs bag will be available about half way through the run - take out your long-sleeved sweater and tie it around you waist so you have it just in case.

- Self-illuminating light sticks are available at the aid stations, and after dusk you are required to have one.

- The run course closes at midnight, but you may finish if you want. If you do not want to continue, you will be brought back to the transition area.

Post race

- Finisher t-shirts and medals will be awarded at the finish line!

- Drink up! But not plain water — some form of carb drink is best. And eat what you can. Remember, to assist in recovery, a 4-1 ratio of carbs to protein in best within 30 minutes of finishing.

- Keep walking so that you do not cramp up, change into some dry clothes and then go and get a massage!

For your support crew (friends and family) there is an “Ironmates” designated area where they can get info about how you are doing on the course and track your progress.

There is a medical information board here too, which they should check periodically to see if their athlete’s name is posted. If it is, check with a volunteer and they will provide more info. Personal messages can be posted here, and this is the best place to meet up once the race is over. Ironmates are not allowed in the finish chutes.

So that hopefully paints somewhat of a picture for those of you who'll be "watching" from home and tracking us on Ironman Live on Sunday, August 29. Once I have my bib # and information, I'll be sure to post it!

In the meantime, we've got one more big workout -- our final 100-mile Century Ride starting in Yountville. It's one of Captain Les' favorite routes, and I'm looking forward to it!

I've already put in an open water swim (after a delirious Monday back to work) and got some quality time in, doing some swimming against the current which was great for my upper body and core strength. And Tuesday, I had a "date with the devil" -- otherwise known as long sustained hill climbs on the bike up Mount Diablo, muahaha... It was HARD stuff, and especially in about 89-90-degree East Bay heat. But I think I've been bitten by the Iron Bug, because I loved it! Sweat beading up above my brow and dripping off my helmet (eww), heart pumping up to 173 beats per minute, quads and hamstrings engaged and taking on the hill once, then twice, and the thrill of soaring down the mountain and going into the aero position for a sweet speed of 18.4 m.p.h on average for the final 5 miles! [Bike Stats]

Legs are feelin' it today for sure. Just in time for a tempo run with the boys tonight at 7. [Run Stats] One more open water swim Thursday night and a rest day on Friday to cool the jets for the Century. Stay tuned!

Vineman Race Weekend

2010-08-02T11:06:00.000-07:00

Sorry in advance, folks -- although I had intended to keep this update relatively short, there were so many wonderful things I saw and experienced this past weekend so I will recall as much as I can. But be forewarned... delirium has set in and I may not make much sense!

I think I shot myself in the foot by nixing out caffeine from my diet immediately after watching an 18-hour race while on foot! In the last 3 nights, I've gotten about 16 hours of sleep (as opposed to a 'normal' 24) so I'm dragging today.

Friday - Headed up to Santa Rosa after work and enjoyed a nice meal at Captain Les' house and discussed with those not-racing our tentative plans for our day up in Guerneville to watch our Vineman Athletes compete [while getting in some training where we could].

Saturday - Up before the sun at 4:00 a.m. Phil, Belinda, Wendy, Merla, Liz, Simon and I were all on our feet and greeted our swimmers as they suited up and put the finishing touches on their transition areas.

We spectated for about 6 hours, before Simon, Phil, Liz and I took a brief intermission to get our 3-hour run in. We decided to drive back from Johnson's Beach & Resort in Guerneville, to Les' house in Santa Rosa (which we used conveniently as our water stop/refueling station). The day grew much warmer, which I took as great heat training. Did a good warmup with Liz & Coach Simon for the first 5+ miles or so then went on ahead to really practice and stay consistent with my pacing since it was our last long run of the season. I ran clear from Les' house to the Santa Rosa Airport. I felt like Forrest Gump again heading into uncharted (well at least not by me) territory and turning around only when I reached a dead end.

I actually ran alongside the bike course for a good portion of it, and got to see BK powering through. I also saw Barb's Race (the Half-Iron distance event) competitors and teammates Kristie & Jen Jay; as well as Aquabike teammate, Patty. Cheers all around for those I knew, and "great jobs"; "you're looking strongs" and "way to go's" to everyone else I saw :) I was hoping they didn't mistake me for a Vineman racer already on my run on the opposite side of the street! I was wearing a tri top after all!

I felt really strong about my run. Although it wasn't my day to shine or race, I was proud of my performance and the amount of focus I was able to keep for a sustained amount of time, especially as it got hotter on the blacktop. I was out there solo -- no running companion or distractions; and yet my willingness to keep moving forward and ability to break up my run into "holding my best pace for 4-minute intervals" was excellent mental training for me and time very well spent. I can say that for 3 hours, I didn't let up. Which I feel great about. I negative split my way on the back half and actually tried to pull a sprint at the end of the run -- a tad too early. First time I had felt this sensation, but my heart was pounding, my nutrition was jostling around in my tummy and I started to feel sick. "It's ok," I thought. "You are not going to throw up; you just need to take it back a little". It was a good lesson in listening to my body. Although my mind wanted me to push harder and harder, my body was a little thrown off and wanted to slow down a bit. [Run Stats 1 & 2 - watch reset after ~6-mi 'warm up']

I caught up to Liz in the final minutes and yards to Les' house and we both ended on a strong note. Again, covered in sweat and salt, we felt accomplished and proud for getting out there and getting the job done. Some soothing stretches alongside my recovery drink, foam rolling and a cool shower, and we were soon on our way and out the door again in search of lunch and to resume spectating to try and catch our friends on the run course.

Liz, Phil and I inhaled a 5-dollar Hot 'n Ready Pizza from Little Caesar's, before grabbing packs of ice for Liz's knee and heading to the mega IronTeam waterstop at Reiman & Starr (the start of the Loop on the run course, where racers run it 3 times).

Leis, megaphones, music, faux muscles and public disturbance... we made lots of noise just for our runners and I can only imagine what it did for their morale as they saw familiar faces cheering their names.

We later moved our cheering squad due to a few issues, but we came back in full force outside Windsor High School, right outside of T2 and the Finish Line.

Strength, focus, resilience, smiles. And the desire to keep moving forward. I think those are some of the most accurate ways to describe what I saw in each of my teammates on Saturday. We all knew they had a challenging, and during a handful of times, TOUGH-ASS day in front of them. But each time we saw them, they looked like forces to be reckoned with. They had a confidence about them that I knew had come from days like the East Bay Century. Clearlake 3/4 to Iron Weekend. Wildflower 1/2 way to Iron Weekend. Our winter Boot Camps in the rain. And the countless milestones they had encountered during their training season. It was the adversity they faced in their training that made them that much more prepared and confident to take on the Ironman Distance and obstacles that came their way on Saturday. IronTeam and Team in Training gave them the tools, and each of my teammates added their individuality to make their race days what they were.

I was perpetually misty-eyed the whole weekend and truly inspired by everything I saw. Our first finisher, Carolyn, despite having a couple flat tires on the course, passed through and finished with flying colors, making her the 5th place finisher in her age group and 15th overall. AMAZING. Our all-stars Haakon, BK, Jim, Rocky and Chris powered through and finished with sprints to the end. Sara also had a number of tough moments but all I saw was her smile throughout the day. And even Aquabikers Carol, Patty, Dana and Susie got me choked up with their journeys. Kathryn, Marina, Melissa, Les & Jen... all of them trudged through with nothing but force and a willingness to keep at their forward momentum and it made me proud to be their teammate.

The group of us ordered another pizza (thanks, Margaret) and shared laughs, tears and stories as we cheered endlessly for our IronFamily loop after loop.

We stayed on the course past closing time at 11 p.m. through to 1:17 a.m. when the last finishers on the course, Mary and Tiffany, made their way to the finish line to complete the distance.

We closed the weekend with a Victory Brunch the next morning, which I had the privilege to attend as a guest. I was moved by the stories of other competitors. Those who finished, those who fell a little shy of their initial goals, those who did have rougher days than they had anticipated -- but most of all, by those who endured and took lessons from the day. Lessons about their expectations, what can be controlled and what can't, things they learned about what to do better in the future. But above all, lessons about themselves.

Coach Simon coined it so well when he said that "the true byproduct of endurance racing is the unveiling of your own character. We do these things because they eventually wear us down to our raw selves, and we get to add a layer of strength to that latent person inside of us. Some of us find that our raw self is admirable and some of us find that he/she needs to clean up his/her language, but I found that all of you, deep down inside, have the same determined spirit that it takes to battle blood cancers." And I couldn't agree more.

I spent the rest of the 2+ hour drive back home (unfortunately stuck in traffic with likely all the Vineman Athletes and their bikes too!), but again teary-eyed and reflective about this journey. Honestly, if I'm this emotional about my teammates' race, God only knows what kind of sappy mess I'll be in Louisville.

I truly am so proud, touched and honored to be on a Team comprised of the individuals I've met and trained with these last 9 months. It's not about the outcome, but the process. And I hope that everyone sees their accomplishment on Saturday, July 31, 2010 as nothing short of spectacular -- regardless of the results or outcome. What you did out there was amazing and it was a privilege to be out there with you all.

***
Week #38 Workout Summary:

Swim: 1 hour and 0 minutes
Bike: 1 hour and 30 minutes
Run: 4 hours and 0 minutes
Core/Strength: 0 hours and 15 minutes
Total Workout: 6 hours and 45 minutes

For Those About to Rock the VINEMAN

2010-07-30T13:55:00.000-07:00

With all the excitement and preparations my teammates are currently making for their Race Day, I can hardly sit still at work! I'm living vicariously through my teammates' jitters, anticipation and internal 'pump-ups' they're giving themselves at this very minute. I can honestly say that I don't think I've ever been more excited to be a cheerleader! My car's already packed, so as soon as I get to my car after work, I'm bound for Sonoma County to watch them at the start of their swim at Johnson's Beach bright and early tomorrow morning.

By now, about 80% of my Team has already gobbled up their Pasta meals and are either in their hotel rooms packing, unpacking, re-packing their transition bags. Mixing up nutrition, counting their GU packs, doing 'nutrition math' on their calculators. If they're not doing any of the above, they're out taking a walk in neighboring Santa Rosa, to try and calm themselves down and meditate / reflect upon the journey that got them to This Week. 9 continuous months of hard work, dedication; early morning swims firstly at their local pools, then graduating to Aquatic Park (a.k.a. the chilly San Francisco Bay); hours under the hot sun of the East Bay climbing some of the most notorious hills on their bikes. Run/walking continuously for 3-4 hours and calling it an 'early' or 'easy' day, because they didn't have to worry about packing a bike and 20 bottles of nutrition.

Scrapes, cuts, bruises, chainring 'tattoo's on the back of their calves after a long day. Nausea from too many calories in, a little light-headedness from dehydration and lack of Endurolytes/Thermolytes. The feeling of having pushed it too hard and not paced oneself better for a long training day. The physical and emotional pangs of experimenting with a new nutrition plan :) And having learned the lesson so you'll know better in the future.

Demons -- the mental games you play with yourself. Whether in a headwind on the bike, or through massive currents and choppy conditions in open water. Fighting through the walls of a long run. Tears and frustration you fight back and the days you contemplate cutting short because you feel there's nothing left in you.

VICTORY. Victory over the demons and things that once held you back. Reaching milestones and distances you never thought possible. The feeling of having brushed off your shoulders and gotten back on the bike. The rush of putting on your wetsuit and plunging into 54-degree salt water and feeling just the right amount of sore after a strenuous but fulfilling dip in the Bay. And then using your rest day to treat yourself to a relaxing massage or some quality time with your foam roller and a beer.

You, 20 lbs. of ice and a tub. An ice bath never felt so good after 10-11 hours of exertion and enduring a triple brick and burning probably 3 days' worth of calories in one fell swoop.

Pride. Pride, courage, strength and an Iron Will. The feeling of arriving at the Starting Line of your race, having come a long way and with the knowledge and insight lightyears ahead of where you started 9 months ago. Maturity. Awareness. Preparedness. Joy and Gratitude for all you've gone through, pushed through and now hold as memories from your training season. And after hundreds upon hundreds of human-powered miles behind you, you now have an urge to push yourself just 140.6 more to make your journey complete.

THIS is what the Ironman Journey is.

It's bittersweet to think about it ending. But it's a part of who we all are now. The hardships and successes are now ingrained in who we are as individuals. People who won't as easily shy away from a challenge or adversity. The concept of "being Iron" or the title of "Ironman" is not about a finish line or finishing time; it's not in a medal or tattoo. At least not from where I stand.

Being Iron is a state of mind. It's about the determination and tenacity to fight through something that would otherwise scare you or hold you back from something you want. Whether in a river, bike or run course -- or in life's seemingly endless course with all kinds of adversity, challenges and disruptions. It's about not holding back out of fear or because you don't think you can do it. It's about not settling for mediocrity or just what's comfortable.

Being Iron is about belief in oneself. Truly believing you are stronger and more capable than you think you are.

Being Iron is about humility. It's about patience with oneself and a respect for your body, mind and well-being. Respect for your teammates and the community of triathletes with whom you train.

I could not be more elated or humbled by the experience to not only witness my teammates and friends compete in their event tomorrow. But so happy to be able to celebrate the end of one journey and the start of the next. What this next chapter holds for each of them may be very different. Some have already signed on for another consecutive season :) Others will go on to raise their growing families. Wherever their next road may lead, I have zero doubt in my mind that these individuals are tougher, stronger, more whole and complete people. HEROES, whom I have had the sincere pleasure to know this year.

An early Congratulations to all my teammates... THE VINEMEN. I truly am so proud of you all.

The 3X (Triple) BRICK!

2010-07-26T10:02:00.000-07:00

Phew. If I felt fearless after the East Bay Century, this week creates a term and definition of its own. And I still don't quite have the word to pinpoint it. I'll back up again for the Week in Review.

Tuesday, I was back for some more quality time with the mountain. IronMel's mantra is "hills are my friend." If that's the case, then mine is: Mount Diablo's my homie! What once intimidated me ~ the concept of a bike ride up and down a mountain after a long day of work, is now something I actually look forward to on Tuesday nights. Eight months ago, I used to fear bike rides and would have much preferred the comforts of a stationary trainer and an overhang. And now, I can't imagine my days stuck on a trainer with no place to go! I did a couple hill repeats and pumped up my heart rate to as high as 176 bpm, staying at an average of 146 bpm. I felt really good and enjoyed the ride. [Bike Stats]

I took Wednesday off to spend some time with my parents at home. They made a trip up to NorCal for their 27th wedding anniversary and I figured it was the least I could do to stay in, hang out, enjoy the quality time and catch up. Especially since their anniversary itself fell on Saturday = 3X BRICK. I took the opportunity actually to get some good stretching and hydration in. I even showed them my foam roller and the Theracane and they instantly fell in love, wanting ones of their own.

Back to ironwork on Thursday -- and I met up with Liz and Team Shadow-mate, Barb, for an open water swim at Shadow Cliffs. Both are Ironwomen in their own right (having raced at Louisville and Canada, respectively) and I knew they'd swim their tails off ahead of me (and in neoprene). I hung in there and did my usual wetsuit-less swim and encountered some demons of my own. Maybe it was that no one was close by. Maybe it was the choppy water taking me away with some currents. But I had a few mental struggles to face out there in the middle of the water. It's funny that I hadn't dealt with this when I first started open water swimming -- it's only recently that I've started to get caught up and distracted by the 'unknown' and underwater creatures. But I was a little freaked out. My mind and thoughts were just taking me places I didn't want to go -- which made me have to stop, tread water, talk myself down, and keep on swimming. I couldn't turn back for fear I would worry the ladies if they didn't see me at the first checkpoint. But I felt scared to continue on. Mild waves were pushing me around and I was by myself. Stay calm, I thought. Just keep swimming and you'll get there, I told myself. You'll be just fine. At that point, I decided to close my eyes. If I just focused on a smooth, fluid stroke ~ not letting the fear of the unknown or strange get in my way, I'd be at my destination before I knew it. This tactic actually helped me in more ways than I would realize, because by closing my eyes (and therefore regrouping and finding my sanity to swim), I could really feel my stroke. Where I favor, weight distribution, hip rotation, how much water I pull during each stroke. It was great!

Sure enough, I made it to "point 2" of the small triangle and met up with the ladies to head to the next rockpile. I practiced the same strategy and kept my eyes closed again as I swam. The only time I looked up was to sight forward every 4-5 strokes, and as I would breathe to the side. I felt the current taking me away again, but muscled through and dug deeper with my arms. Eventually, I came to complete about 1.2 miles within the hour. Wasn't my prettiest or cleanest swim, but having come back after fighting those demons, made me feel all the more accomplished. The three of us celebrated over Thai food and laughter. Great end to another iron evening.

Friday night was another family night -- which included dinner with my parents and brother (carbo-filled of course, with plenty of water and the resistance of a glass of wine) and an early bedtime of 10 p.m., giving me a solid 8 hours of sleep in prep for the big day.

Saturday came pretty quickly. I woke up feeling like it was some kind of race day. An interesting feeling. No anxiety or fear or worry. I'll sound like a a bit of a freak for saying this -- but it actually felt more like Christmas morning. I think the first phrase that came to mind was, "Here it is. Let's do this!" I was juiced.

Coach Dave describes the Triple Brick as designed to be freaking hard! And I remember Phil telling me a year ago that there's 'this one day during IronTeam training season that you're just out all day biking and running in the heat. You basically just keep going until you can't anymore.' It's a 30-mi bike ride, followed by a 1-hr run -- 3 times consecutively. Coach Mike said the 1st round is supposed to be nice and steady; the 2nd round should be at race pace; and the 3rd is just squeezing out whatever you have left. If all of that's not an intimidating description for a training day, I don't know what is. So to wake up on Triple Brick morning with the mentality that I was READY to do this... astounds and confuses me.

I had it set in my mind that I wanted to tackle any and all adversity that came my way. DRY HEAT. HUMID HEAT. Cramps, nausea, 'Tourette's'. The BONK. Bring IT, because I'm gonna chew it up and spit it out! But to our comfort, it didn't get as hot as it has historically / notoriously been for the end of July in the East Bay. Don't get me wrong, it was still hot and we had our share of hot headwinds too along the bike course, but I knew we were kind of given a break from Mother Nature, which you can take as either a good or bad thing, considering the circumstances.

So with that said -- here is the breakdown of how my 3X BRICK went:

Bike 1:
Used the restroom before leaving as I had been drinking lots and lots of water the last 2-3 days to ensure I was hydrated for all this. Also took an Endurolyte with breakfast. I felt good going in. We had some company from our Vineman teammates which was awesome, but I knew they wouldn't be there for long since they had a much shorter workout planned during their taper. Tried to find my groove and ride my own ride. Climbed and descended really well and finished the ride feeling FAST and STRONG. Actually, to the point of feeling like I may have gone out too fast. [Ride #1 Stats]

Run 1:
Definite BRICK-sensation in my legs. Restroom break #2 and stayed in my bike shorts for the run. Felt sluggish and heavy starting out, and also had issues with my run Garmin acquiring a signal, so the numbers were all off. Good lesson in flexibility though. For race day, as long as I more or less have my run/walk intervals beeping at me every five minutes; and have my average pace that's all I really need. Always have a Plan B & C! Saw Lorraine (Mentor Michelle's Mom and Full Vineman Finisher) and Joan (multi-IM finisher and unofficial Mentor extraordinaire!) at the water stop, which made me smile. Negative split by running with Liz and Belinda after the turnaround, and was happy to see my parents at transition! [Run #1 Stats]

Bike #2:
On my own along Sycamore Valley Road, and Camino Tassajara just focusing on this second bike ride -- nothing before and nothing after. I recalled that I ideally should be at race pace but feared I might be a little slower than my 'stellar 1st round'. Pacing can be a very complex thing. Saw my good friend Megan at the water stop which was fantastic! Just seeing her for a few split seconds rejuvinated my spirits, just in time for Coach Simon to join me for Highland Road. We climbed together (working on high cadence work) and pedaled and powered through the descents. Caught up to Liz for the final stretch and came in just 4 minutes later than the first round! Which gave me a HUGE boost in confidence. [Ride #2 Stats]

Run #2:
Another restroom break and changed to running shorts this time. Joined Liz and we kept each other entertained and moving forward. My IT bands were definitely starting to feel it by now, and I was covered in both sweat and salt from the heat. I wasn't as concerned with pushing it too hard on the run for distance/mileage since I wanted to space out my energy and reserves for the final bike. Coach Sedonia had said earlier in the day, "If you feel out of this world on the final bike, then go all out... but just pace yourself in the meantime." There was sort of this implication that most everyone is usually dead tired and dragging on the last round, so if it was in the cards for us and we somehow felt really, really good -- then we could give our bodies permission to kick and haul ass. Liz and I kept up with the 4:1 run/walk; drank at each walk interval; and stretched out our IT bands at the turnaround point. Took this run as the perfect opportunity to add in caffeine for the first time of the day, which gave me the necessary boost to finish out strong. Felt good coming in and saw my parents for a second time! [Run #2 Stats]

Bike #3:
Popped 2 ibuprofen before heading out. Ventured out for the final ride with Liz and Coach Mike. He recommended we do a loop that was about 3 miles shorter than the first two we had done. I had about a 5-minute window where I felt hungry, so I ate a Shot Blok - which caused me to feel a little nauseous/full. But once we got to Tami & Mike D's water stop, I popped one Tums, ate a strawberry; took another Endurolyte (I'd been taking 2-3 an hour); AND wrung out a sponge of cold water on top of my head, and down my bike jersey ~ and felt like a million bucks getting back out onto Highland to climb. UNBELIEVABLE. Third loop of the day, HOUR 7.5, hot, windy, hot wind. And I felt this good? Leapfrogged a bit with Liz and did not let up for one second on the descents and flats. Came in 8 mins faster than the 2nd loop and 4 mins faster than the 1st loop. It was startling how good I felt mentally, emotionally, nutritionally (is that a word?). Liz and I were ready for one more run to finish out the day. [Ride #3 Stats]

Run #3:
I swear I was high on something. Because I had more energy and mental ZIP and pep in my step than I would have ever thought I would, by this point in the day. Used the restroom one last time and changed back into the running shorts. Liz and I went out for the final run and caught up with Coach Sedonia for more entertainment, laughs and overall giddyness. Which are also ALL signs of a shockingly good last segment of a triple brick. Liz and I professed we DID feel out of this world, and we were thrilled! Saw Captain Tony & Carol at the water stop, who were as always so accommodating. I took a few sips of Coke and some salty pretzels for the road, which only helped. Did another bit of stretching of the ol' ITs at the turnaround and rocked our final miles of the hour-run. Coach Simon ran us all in and I actually had room for a sprint. My pace upon reaching transition at the end of the triple brick read: 7:57 mins/mi. [Run #3 Stats]

10 hours / 3 bike rides totaling 85 miles / 3 runs totaling 12 miles. I was absolutely floored by my 3X BRICK experience, performance and results. Everything just seemed to be aligned and yet I felt prepared to tackle whatever monsters, demons, weather conditions, GI issues, what have you... that made me that much more confident and feeling ready to do this. And by THIS, I mean the Ironman. I couldn't have asked for a better experience and am truly so, so thankful.

What I can also say is that my mental preparation and strategy for both the East Bay Century and Triple Brick were the same -- and unlike any of the other long rides or training days I've done in the past: I broke everything down into smaller, mentally manageable pieces. I knew this would be a long day, but I didn't look at it as one giant 10-hour chunk I had to swallow in one bite. If I was on the bike, I'd JUST focus on that bike ride and make it my best. If I felt sluggish and tired on the run, I JUST absorbed it 4 mins at a time. Then do a walk for a minute, regroup, and take on the next 4 mins. No dwelling on or regretting the past -- and no fearing the future. Just living in the moment and staying in the present. It's a lesson that's taken me no less than 8 months to learn, but it's such a valuable one. I'm a more aware and mature endurance athlete because of it, and it's a gem I'm taking with me to Louisville, along with the confidence & sense of accomplishment I've gained from this season and the smile on my face in celebrating my own Ironman Race Day in 4 weeks & 6 days.

***
Week #37 Workout Summary:

Swim: 2 hours and 0 minutes
Bike: 7 hours and 45 minutes
Run: 3 hours and 0 minutes
Core/Strength: 0 hours and 15 minutes
Total Workout: 13 hours and 0 minutes

Recovery Week, My Birthday & the Vineman Send-Off!

2010-07-19T08:45:00.000-07:00

26. Someone once told me to commemorate each year and birthday with an activity or event centered around that number. Little did I know that upon looking into the number 26 -- I'd come to find that I would not only be doing a 26.2-mile marathon for my 26th year, but also, that 26 is the atomic number of a certain element: IRON. This opportunity to join IronTeam and (as my teammate Phil would say), tap into my undiscovered potential ~ could not have found me at a better time. I had been looking for an experience that would challenge, push and change me. One that would force me to take an inward look at myself and see that anything really IS possible and that I'm capable of so much more than the limits I always believed were there. And to my great fortune, all of those things have occurred throughout this journey. I set out to train for an Ironman to unveil a tougher version of myself, and that's exactly what has happened. So in and of itself, I've already found success in my experience. The rest, as I've said, is pure icing on the cake. I really couldn't ask for more.

The week started out great. And it ended on an even more fabulous note. As I took the train home from work on Monday afternoon, I rode by a view of the Castro Valley hills I had JUST climbed two days prior. Hills and mountains I had once feared were now something I could check off on my list of "To-Dos" -- well, more like "To-Conquers". And I was beside myself in amazement and truly felt fearless. There was just something about that East Bay Century (quite possibly one of the most difficult training days on our calendar this season) ~ and to finish and walk away from that ride feeling strong and with a giant smile on my face is just... well, more than I could have hoped for.

Tuesday, I met Kristie, Liz & Tiffany for a long-overdue open water swim at Shadow Cliffs. The arms were feeling a bit rusty as I had been focusing on riding and running the last few weeks. I hopped in sans wetsuit again for about an hour (which now equates to an average 1 mile-distance for me, in the water), going at an easy pace.

Open water swimming, versus the pool, keeps you honest, too. When you swim out a ways -- there's only one way you're getting back home :) Your arms work harder, as does your core. I've also adapted to a steady flutter kick, so I can save my leg muscles for what would be a bike and run afterward. My body has gotten used to trying to stay naturally buoyant without relying on a wetsuit -- which I know has made me stronger. Felt a little sluggish on that swim but put in the time and distance, so I didn't let it get me down.

After a failed attempt to hit the road for a bike ride on Wednesday (it took me nearly 2 hours to get home from SF, due to a major Bart train delay and some malfunctioning cars on my line), I missed the window to get a 40-min bike ride in with Liz and decided to use what time I had left in the evening to eat dinner, get some quality stretching in and head to bed early.

As for my Thursday, I was in for a treat. Not only did I give myself a shorter workday, but by 4 p.m. I was headed to meet one of my pro triathlete idols (and heartthrobs), Chris "Macca" McCormack. I had the fantastic opportunity to meet him briefly in May at the Escape from Alcatraz triathlon in SF. But this time, I got the chance to actually hear him speak about his career in the sport; his newly-founded charity supporting breast cancer research in honor of his late mother; and just get to know what he's like outside of triathlon. And what I CAN say, is he's amazing! Down to earth, funny, incredibly humble, and a wonderfully engaging speaker. Here are some of his tips, which he gave his audience as well as me, personally:

Macca's Words of Wisdom:

- Titles and times mean nothing. It's about your performance on race day.
- Be true to yourself and be the best you can be.
- Follow the guidelines of your nutrition plan, but be prepared to have them evolve, even at your race. Follow your instincts.
- Enjoy the challenge and experience of your Ironman race.
- If it feels really good, slow down! You're going too fast!
- Give the race and distance the respect they deserve.
- Be brave when you face your demons on race day. Find ways to turn them around and stay in the moment. After all, it's all about the war stories you tell after the Ironman :)

Friday was wonderful! I celebrated my birthday by getting a little pampering done in the morning. First-ever hot stone massage (ahh...) followed by a relaxing facial. My massage therapist was astonished to find out that my muscles weren't as tight and knotted up (a la pretzel) like most other marathoners and triathletes she's worked on in the past. When I told her about the frequency of my stretching, foam rolling and ice bathing, she felt compelled to give me a gold star :) Saw a few other friends for dinner, drinks and laughter and truly enjoyed the ringing in of another new year.

Up and outta bed at 5:00 a.m. Saturday morning and the East Bay Contingent was bound for Captain Tony's run in Alameda. Those headed to Vineman in a couple weeks had a taper run of 10-11 miles, while the rest of us training for IM Canada & IM Louisville knocked out 19 miles.

I started out the run at an easy pace with our team mascot, Belinda -- and it was great to catch up on her latest feat, The Death Ride. She had been debating cutting her run short since she's still recovering, so I kept on and finally got warmed up by mile 6. Hung in there a bit with both Captains Nick and Tony, keeping a steady 9:40 mins/mi pace (to compensate for my run/walk average) for a stretch along the shoreline.

The next few miles breezed by and soon I was greeted with a new running buddy at mile 10. Jessica, from the South Bay IronTeam, joined me and stuck with me for my run/walk intervals since she forgot her watch. By around miles 13-14, I hit a rough patch. My nutrition (of Shot Bloks, water & Thermolytes) had caught up to me and just sat in my tummy. I felt full and wanted to keep walking. Fortunately, Jessica's relaxed enthusiasm :) had me up the pace for the 4-min run intervals even to a light shuffle, just to get my body moving slightly faster than my walk pace. I suspect this will be my backup plan for race day: When I feel the onset of pain, cramping or nutrition overload, just break up the marathon into smaller pieces and even if it means bring it up to a light shuffle for 4 minutes, do it. Walk with purpose and don't stop. Just keep moving forward.

I had an emergency 2x caffeine Gu stashed in my pocket for such a moment as this. Despite being full, I knew I still needed to be taking in calories and so I thought shooting a gel (rather than something to chew or gulp down) might work. And sure enough, 20 minutes later, I found my 2nd or 3rd wind and took off! Jessica and I negative split our way to the finish, holding paces as good as 9:50-10:20 mins/mi during our run intervals back along the shoreline (which I was just told was UPHILL). No wonder my ankles hate me today.

I sprinted my way during the final yards and was greeted with another treat at the completion of 19 miles!

My Mentor, Michelle, was so thoughtful to bake me cupcakes which we all enjoyed alongside our recovery drinks before wrapping it up and calling it a day well before noon.

I enjoyed the rest of my leisurely afternoon with my feet up, and poolside with Michelle, Nate, Kathryn and Phil. We were all in disbelief that we were done with our training day so early and got to just hang out and chill in the shade with a few brews. Saturday evening was another birthday celebration with my TNT Brood of pals, hosted by my good friend, Megan. It was a great time and I felt so blessed to have so many driven, supportive, ambitious friends -- all of whom are currently training for their NEXT marathon or tri; or recovering from their last one :) Not to mention -- the table of 17 or so of us have collectively raised 10s of 1000s of dollars for the same cause. Warmed my heart :)

Sunday had a wake-up call of 5:30 a.m. [don't ask me how I do this either; because I have no idea] The East Bay carpool group was headed for Aquatic Park for an open water swim. It's been months since I've ventured out into the Bay, let alone swam in a wetsuit. I was feeling a little apprehensive, but was amazed to see how quickly that feeling went away once we got to the bleachers right outside Ghirardelli Square to suit up.

It was funny. It wasn't my first time there; but the whole place looked and felt different. Rather than feel that looming, overwhelming feeling of intimidation by the water temperature, the distance of open water, and my inexperience with swimming creep up ~ I was at complete peace. I put on my wetsuit, goggles & cap; stuck in the ear plugs; and made my way over to the shore. It was like my instincts just knew what to do. And that was, to swim. To focus, and not get caught up in fear, worry, apprehension or doubt. To just do it. And so I did.

I high-fived, laughed and shrieked (upon sticking my face in the frigid waters of the San Francisco Bay) with Liz, Melissa, Sedonia, Mike & Kathryn. But shortly after, I was off! What once scared and intimidated me, was now my play area. I swam all along the perimeter of Aquatic Park. Buoy to buoy. Even with Coach Mike swimming all around me, trying to psych me out and simulate the close swimming, feet, arms and other things that could get in my way for my race swim. I just kept on and swam through the flying arms and feet in my face. He'd tap or knock my toes from behind me, but I kept on, not getting too alarmed or excited. Just focused on forward motion. Although, the few times Mike would stop to give me some important advice, I just couldn't hold it in and broke out in laughter. I couldn't take him seriously with this swim cap on.

A few brief stops to get my bearings, sight a new landmark, or aim for a new buoy -- I swam for one hour and completed nearly 2 miles, according to Coach Dave. Man oh man. When did I become this swimmer?

As I deck-changed on the bleachers (another new skill I didn't always know!), there was a new Tri Team Season of TNTers sitting in a group next to us, watching us in action. Many of them had that look of fear, intimidation, and awe of us: These people with dark tans (with at least 3 visibly known tanlines); toned arms and legs; and look of focus and pride on their faces -- who have been training for 9 months and are in the final weeks of preparing for their Ironman events. I recognized that look of intimidation all too well and I smiled, because I was once in their shoes :)

After our swim, we headed over to the Presidio Sports Basement to prepare and Send-Off our triathletes bound for Vineman in less than 2 weeks! It's so exciting and I can't wait to see more than 50% of our Team participate in their first Ironman-distance race. We discussed logistics on their transition areas, special needs bags, race week preparation and hotel arrangements. Nutrition, course specifics, time cutoffs and everything else in between. We had a few snacks to nibble on, but I was chomping at the bit for a real meal (19-mi run was likely catching up to me), and there was a little toy/game section located behind our meeting spot, complete with a piano and at least 8 kids running around as their parents likely were shopping in the store. Needless to say, the antics behind us gave a little distraction, but then again, so did BK, Sara, Chris and Jim, who were all sitting right next to me :)

The countdown has begun for our Vineman teammates and I couldn't be more excited for and proud of them and all they've accomplished this season.

As for the "CAN/LOU" counterparts, we are headed toward one of our latest heavily-anticipated workouts of the season: Our 3X BRICK! That's a 30-mi bike ride and one hour run... x3! In what I can only imagine will be some record heat out in the East Bay. Please keep us all in your thoughts as we go out and do the damn thing (that's a Coach Al-ism)! If anyone is interested in volunteering at water stops or to be in one of our roving SAG vehicles, please message me ASAP! Our 3X Brick will be this Saturday, July 24 in Danville. All are welcome to come cheer, as well, as we could certainly use your smiling faces in the latter hours of the day. We estimate the whole day will take us about 10-11 hours to complete.

On to a brand new week! Thanks again, to ALL who made my birthday this year so memorable and special.

***
Week #36 Workout Summary: [Recovery Week]

Swim: 2 hours and 0 minutes
Bike: 0 hours and 0 minutes
Run: 4 hours and 0 minutes
Core/Strength: 0 hours and 30 minutes
Total Workout: 6 hours and 30 minutes

A Phenomenal New Milestone: The East Bay Century Ride

2010-07-12T09:36:00.000-07:00

I'm still in awe about what I experienced last Saturday. It's difficult to completely wrap my mind around what we had accomplished individually and as a Team -- as we ventured out into some of the familiar streets and not-so-familiar backroads of the East Bay for a 100-mile Century Ride.

With a start time of 6:30 a.m., Sandy and I set sail from Heather Farms Park in Walnut Creek for a day we'd never forget.

I started out feeling really sluggish. Likely due to the "Power Week" of workouts I had endured leading up to Saturday's ride. A brief recap: Last Tuesday was my first time to reach the Junction at Mount Diablo (a goal I had been plotting and aiming for the last few weeks - and with the extra push and encouragement from teammate Chris just a few turns away, I reached the Junction and felt incredibly proud to have made it!).

Wednesday, I did a 70-minute run with Phil ~ 50 minutes of which were at my tempo pace. I really upped the ante by increasing my speed for our 1 mile: 1 minute run/walk intervals - in order to average out to a 9:41 mins/mile pace. One of my run intervals even averaged out to a 9:01 (which Marathon Team 2009 Maria would have never believed). [Run Stats]

Thursday, my legs came through for me again - and helped me to complete a 50-minute hard spin on the bike (with Nate and Phil), followed by a 20-minute road run. By night's end, my legs were feeling like bricks for sure.

I took Friday off to get situated and ready for Saturday's big event. With an ill-timed day of stress at work, I came home late with the plan to stretch out my tired muscles; replenish my supply of Gatorade (I'd already gone through one of those 9-gallon powder tubs); mentally prepare and find my focus to tackle the ride; and host Sandy at my house for the night (so she could avoid a painfully early wake-up call and a long drive to the East Bay from Marin). So instead, we both woke up at the dark hour of 4:30 a.m. Saturday morning.

So. To the story of the ride.

With a new temporary tattoo to sport on the arm [one that meant Dream], I felt ready to take on the beast that was 8,732 vertical feet of climbing and infamous (not to mention, foreboding) hills known to Bay Area cyclists as Grizzly Peak, The 3 Bears, Pig Farm, and Reliez Valley Road - also including Mount Diablo and the steep climbs and descents along Skyline Blvd in Oakland.

By Mile 2 of the ride, we were already on the slow ascent up Mount Diablo. Although it was very familiar territory (and home of our Tuesday night rides), my body just felt tired. Tired, heavy -- like lead (and therefore, hardly iron). It wasn't a huge shock, but more so frustrating and disappointing to me. Sandy had taken off and it would be the last time I'd see her during the ride. I was all by myself to climb and focus.

The first thought that came to me was - why did I work so hard on the workouts this week? And should I have? The thing is -- I did exactly what was on the training calendar. Coach Dave warned us we'd have a tough week, culminating in the Century Ride. But I just couldn't help but question HOW we could put our bodies (particularly our legs) through all those hard runs and bricks and bike rides AND be ready to ride 100 miles (most of which were on hills). I was baffled, behind the pack and anxious. My heart rate wasn't even going up as high as it normally does, before I found myself tired and sweating up the hill.

One cyclist passed me on the way up (just a few turns shy of the Junction) and told me he saw a few others with the same bike jersey behind me. It was the second wave of us ~ the faster cyclists on the Team, who planned to start an hour later. I told this kind stranger, "We've got a long day, so I'm taking it nice and easy for the beginning". He responded, "You've got stronger legs than me!" It's funny; I didn't believe him at the time -- especially as he breezed on past me. But I remembered those words.

I saw Dana taking it nice and slow too, and then caught up to Tiffany, who'd reach the Junction for her first time. It was good to see a few familiar faces and it reminded me I wasn't entirely alone on the ride. I reached the Junction for the second time this week and felt accomplished. Still sluggish, but proud. I took the op to use the clean restroom and stretch out my IT bands (had some slight twinges in my knees). And to my delight, saw Captain Les and Jen when I got back to my bike outside the restroom. We decided to descend the South Side of Diablo together, and it was great to have the company.

It wasn't before long that we entered into Danville, and hit some horrible road conditions and potholes the size of craters. I knew they were there (so could anticipate them). What I didn't prepare for was that my Garmin would fly off the handle. Literally - my Garmin (bike computer/hr monitor/accomplice on all my rides) launched from my handlebars, along with the mounting piece that kept it on the bike in the first place! The roads were that bumpy. Once I got my bearings and could pull over to a safe part of the road, I walked my bike back to where I thought it had landed, praying a car didn't drive over it. To my good fortune, I found it in one piece and re-affixed it to my bars. Unfortunately though, I thought I had lost my cycling buddies again.

Not far up the road, I saw Les and Jen again, who had slowed down so I could catch up. It was a really nice gesture and soon, my spirits were back up so I could enjoy the company and move on from the feelings of doubt (from the previous climb) and mild panic (from the flying Garmin incident). Into San Ramon we went, through some interesting parts of Crow Canyon Road. I hadn't realized that the road actually has some elevation to it.

During a climb along the busy street, as I went to shift gears, my pedals locked. LOCKED! I couldn't push my foot forward and was stuck with nowhere to go but down. No room or opportunity to coast since I was going uphill. My reaction time wasn't enough to clip out of the pedals; and my only gut instinct was to avoid falling in whatever way I could. Rather than panic (which wasn't too far off from my psyche, mind you), I instead diverted my bike toward the curb so I could intentionally fall into a bush! Comical now, and even then, amidst the Saturday morning traffic in San Ramon, I'm sure it looked hysterical from a driver's perspective ~ but I was just SO relieved I didn't hit asphalt in that spot. Yet I was still left worried thinking I had just broken my bike somehow. I mean, I couldn't pedal, for goodness' sake!

Les and Jen hadn't noticed this mishap and rode off into the distance. I was alone again. I held back my worries and calmly unclipped from the pedals (after picking myself up from the bush) and walked my bike over to a safer part of the road. I didn't have any kind of phone with me, and had I waited for someone to come, it probably would have taken a good half an hour to forty-five minutes. So I brushed off what nerves I had, and attempted to inspect my bike and see what was up. Turns out, I think the chain must have gotten stuck in between the two rings. I tinkered around a bit on the side of the road and manually shifted the gears and somehow got it to work again! In reality, that whole ordeal probably took all of 4-5 minutes, but it felt like an eternity to me because I couldn't predict how this would turn out.

Got my bearings and had to start on an uphill, but I went for it. Back on the road! Shortly after, I kept my eye out for Alcosta Road. And I completely missed the turn. It's not that I didn't see it, but it was just too busy a street to try and cut across 3-4 lanes of traffic by myself to make a left turn. I would have hated to try and backtrack, so lucky for me, there was a crosswalk at the intersection, which I improvised and used to my advantage. My mind was now telling me, "Maria, today might just not be your day". But before I could even finish the sentence in my head, the iron angel on my shoulder said, "You know what? Today is going to be a long day. Anything can happen, and you just need to put everything that's happened behind you. Just put it behind you and keep moving forward."

Eventually, my solo stint took me to the very first water stop -- at Shannon Park in Dublin, which is a very familiar location to me. I had assumed I'd be the only one straggling in and wasn't even sure if I wanted to stop because I felt I was losing time between feeling tired, moving more slowly and having to deal with the pedal-lock situation. Before I made the turn, good ol' Chris caught up to me. The same teammate who saw me conquer the Junction days before, came up out of nowhere and asked me how I was doing. "Tired," I told him. "And it's not like me to be this tired so early." "Well you look great and you're breathing fine," he said nonchalantly. He said it in a tone that was so no-big-deal and not nearly as HUGE as it was inside my own head. His cool attitude was refreshing, and I was baffled as to how differently he could see my ride than how I saw it. That I was actually doing just fine.

We pulled up at the water stop together and to my surprise, I saw a slew of my teammates there. BK, Rocky, Jim, Carol, Janice, Marina, Melissa, Coach Mike, Coach Simon, Mentor Michelle, and even Cori (who, although injured, was there to support and be in our roving SAG). I was elated! It was then that most of my worrisome feelings from the two hours prior slowly started to melt away, because after seeing my teammates and joining them back on the road (even if I'd lose some along the way), I felt ready to get back out there.

After topping off my aero bottle with water and popping a salt tab, I followed Carol, Janice, Marina, Melissa and Tiffany out to Castro Valley. And of course, we were greeted with our next set of climbs. Marina kept a great cadence climbing up the hill, so I took the opportunity to follow her and try to match her rhythm. I moved faster up that hill by following her and surprised myself. Janice, Tiffany and Carol hung back a bit and soon, it was Marina, Melissa and I for the better part of Schaefer Ranch Road. After a mild descent, we came up on a stretch of road that was pancake-flat. As a tail-wind hit, I was thankful for my own second wind. From there to the next water stop, I gunned it for about 5 miles. I got into the aero position and felt like I was flying. I had now been fully warmed up. My warm-up took 3 hours :) But MAN was it worth it! As the girls and I caught up to the water stop by the tennis courts, it was just in time to re-fill my 4-hour bottle with a new batch of electrolyte replacement fluid. This was my first time to carry ziplock bags of fuel (mixed Carbo-Pro and Gatorade powder) with me in my jersey, so I split them up into 2-hour bags (to avoid unnecessary bunching up and lopsidedness). I also carried all my Endurolyte salt tabs (about 30 of them); two packs of Shot Bloks and some spare GUs.

Another potty break (which kept me confident about my hydration) and we were off to hit Redwood Road. Coach Mike joined us and swept the course, riding along with Carol, Tiffany and Janice. I tried my best to hang and stay with Marina and Melissa, as Captain Nick sped off into the distance.

Our East Bay course later took us into the hidden nooks of Oakland and Berkeley, including THE most scenic views of the San Francisco Bay you will ever see, along the appropriately-named Skyline Blvd.

I couldn't soak in the view for too long as we had business to do on the hills. But I pumped my way through, leapfrogging with Marina and Mel. I climbed Grizzly Peak, thinking it was one of the "3 Bears" (misleading) and pulled over for another rest stop tucked away in one of the Oakland Parks. We were now about 6 hours into the ride and Melissa, Marina and I were in awe of how long we had already been out on the road and how much we had climbed. I asked which of the Bears was up next and Melissa politely responded, "Oh we haven't even reached 3 Bears yet! That was GRIZZLY".

A few descents and sharp turns got me to practice more countersteering (by now I was questioning if my brakes were still good). And up a few more pitchy climbs got me working hard and my mind slipping in and out of delirium. It got to the point where I would be wearing thin on the mental front. After I'd approach the top of a hill, I craved to just pull over and take a break. But sure enough, as I'd start to feel that weariness, a water stop would be parked along the side of the road, propelling me to go further and hold off on a solo stop just so I could make it to our volunteers who were waiting for me with open arms and comforting words. One key water stop was where Honoree Laura Warren was posted. Her presence is always so special at our workouts. Not only because she's such a prominent reminder of our Cause and why it's important to keep going even in the tough moments, but because she has one of the kindest and sweetest dispositions I've ever encountered from a water stop "volunteer"! My mind has been a blur on many occasions, arriving at Laura's water stops in the past. And without fail, the woman always makes it a point to fill up my water bottle(s), relieve me of any trash or empty wrappers, and give me the look of "thank you for doing this" that all my negative (or in Saturday's case potentially negative) thoughts just dissipate. I am able to go on. And that was one of the BEST things about this ride in particular. Everytime I felt the onset of anxiety, doubt, fear, worry or exhaustion, I came upon a water stop or a teammate or reminder that helped to break up the ride so that I could carry on and not hit that wall or point of no return that I'd experienced in the past (during rides like Clearlake and the first Tour of the East Bay Alps last month). I saw some real mental growth and progress, in addition to the physical. And it was astounding.

After departing Laura's water stop (and being given a 2x caffeine tangerine PowerBar gel from Coach Dave - which instantly took me out of my 'sleepy state'), Melissa; Marina, Susie and I set sail for Tilden Park, Wildcat Canyon and Inspiration Point. It's remarkable ~ because I've seen many of these places before but not from a cyclist's point of view. I have such an appreciation now for terrain, road conditions, traffic laws :) and the views that give you little peeks and glimpses of the breathtaking scenery and homes tucked away in the hills.

A long and speedy descent down the Canyon came to a halt at Bear Creek Road, in the town of Orinda. I recognized this area all too well: It was home to 5-6 days of crew practice back at Saint Mary's during my undergrad. I rode by Briones Reservoir but back in 2002 neglected to realize THIS was where the 3 Bears were hiding.

Susie had trailed off and decided to turn back early. Marina had been a few miles up ahead of me; and Melissa and I parted ways back at Tilden so she was behind me by a few miles and it would be the last time I'd have company along for the ride. I was on my own again, and ready to brave the bears. Just in time for the sun to really come out at full force.

I was diligent about my 200-calorie intake per hour, and took in about 3 Endurolytes an hour. When I was sick of the liquid, I moved on to Shot Bloks (and relied on the little boosts of caffeine they gave me). Despite the heat really starting to show itself, I trudged on, confident that my fuel, salt and water would take me as far as I needed and wanted to go.

Coach Dave breezed by in his car screaming, "Kick Papa Bear's ass!" I smiled and it made me happy to know I still HAD the capacity to smile that big and genuine at 7 hours into the ride. Truth be told, I thought I counted 4 bears instead of 3 (as I regaled this story to my brother, he told me that must have been Goldilocks). A little tired and warm, I recovered just fine on the final downhill -- just in time for ANOTHER wonderful water stop that almost seemed like a mirage that magically appeared. And it was my two favorite Ironwifeys: Claudia (Rocky's wife) and Meenu (Chris' wife). They've always got the biggest smiles on their faces and the most encouraging words to say, especially since they too are TNT Alums. I didn't need much from their stop (which was complete with salty ruffled chips, cookies, "Meenu Bars" which are a delicacy on our Team, M&Ms, and much more). I just wanted to pull over, thank them for being there, and top off the ol' aero bottle again. I couldn't resist taking one of the frosted little animal circus cookies (ohhh they are so good!), before wiping the little sweat from my brow and getting ready for the next big climb. Coach Dave was posted up at this stop too and said to get going - to which my response was Alright, bring it! I really felt unstoppable. Naturally, a little tired from the long day of being out under the sun and working away ~ but it was like everything had been aligned again. My nutrition, my physical preparedness to take on the hills, and my mental state were all where they needed to be. It felt like a significantly different ride from 6:30 this morning. If you had told me while I was climbing Diablo that my ride would have taken me here (in all respects of the phrase) and that I was actually PUMPED to climb Pig Farm after Grizzly Peak, Wildcat Canyon and the 3 Bears, I'd have laughed in your face. And now I'm eating my own words, and couldn't be happier.

A little background on Pig Farm: Our team had two rides up this hill this season. And I wouldn't even call it a hill. It's more like a wall of concrete (and I have definitely seen a few of those in my day), with a dip in the middle and then it shoots straight up. I'd heard stories of teammates traumatized by this hill. Some had to physically get off their bikes and walk it. Others found themselves burnt out from trying to take it on. And what's my story, you ask? I've never done it. Circumstantial, I suppose. The first time IronTeam faced it in January, I was still learning how to ride my bike. The second time was part of the Louie Bonpua Tri, where I had a defective shifter and could only ride in my small ring on the bike. I had actually ridden the hill from the other direction (or the 'front side' on the way out to Martinez, and descended the backside, which left ME traumatized by the descent and happy to have made it down in one piece). That should give you a picture of how steep this thing is.

I looked ahead and tried to anticipate when I'd approach the infamous Pig Farm hill. Just as I started inspecting my Garmin data and determining when to take my next salt tablet, I started to feel a little ascend and my legs started to work. "Hm, a 'surprise' hill possibly, before the BIG one?" It was a steep little bugger and my heart rate spiked up to a 168, but I just thought to myself to keep pushing up that hill. No matter what. A little reprieve and another big push (which was reminiscent of basically the whole ride; I'd climb and enjoy the little flattER sections and let-ups where I could, then brace myself for the next one). I could then see the hill leveled out and my heart rate slowly came down again. Phew! I thought. That was a bit of a toughie, but if I can do that, I can certainly do Pig Farm. Now where is it? Just as I had collected my bearings atop that hill, I saw a farm to the right side of the road. "PIGS FOR SALE", it read. Oh. My. Gosh. I just climbed up Pig Farm and didn't even realize it. There was a car coming up behind me with some loud, upbeat music playing. I smiled and thought it was a SAG car and whoever was in it was celebrating with me. Turns out, it wasn't anyone I knew ~ but the timing worked out perfectly because from where I stood, there was certainly reason to celebrate.

Down the roads I went, speeding up and hangin' in the big ring all the way through to some residential roads tucked away in Pleasant Hill. A long stretch of the road was very familiar to me as I rode it during the Louie Tri and I even recalled the parts of the road and little sidestreets I'd have to stop at to fuel, since back then I couldn't eat and drink on the bike.

Little did I know, I was headed for a place called "Reliez Valley Road". To add insult to injury, it was actually harder than Pig Farm. And I have a feeling, the majority of the Team didn't really see it coming either. I huffed and puffed and spiked to 164 bpm again climbing the hill. And when I got a chance to normalize my breathing again, it was just enough to let out a laugh. What else you got for us, Coaches??, I smiled to myself. This was just about the toughest, hilliest course -- nevermind the fact that it was 100 miles long. And we were just greeted with hill after hill after hill. After hill. Again, the fact that I could still smile and my humor was very much intact was a GOOD sign.

Headed to Olympic Blvd in Walnut Creek (more familiar territory) I was in the mindset I was now home-free. My Garmin read over 9 hours and 30 minutes of elapsed time out on the road and the rest would be all gravy. I was ready to make the turn from Pleasant Hill Road to Olympic when I saw another water stop peeking out from the right side of the road. It was IronTeam alums Mike T and Tami (both of which have finished Ironman Louisville). Hi! I said. I'm just a few turns away, right? Yep, said Mike D. You've got a small handful of turns, another hill and then it'll take you back to Heather Farms. I'm going to pretend I didn't just hear that. Another hill? Mike reassured me that it was nothing compared to everything I'd already climbed. But the mere mention of the word almost set me off my rocker. Tami also chimed in, saying all the hill training we're lucky to have in the Bay Area is going to come in really handy for the Louisville rollers. Once again, I found myself teetering awfully close to the point of Tourette's, but rather than let myself go there (and thanks to these specially strategically-placed water stops), I had ZERO encounters with my dark place. Woohoo!!

Bound for Tice Valley Rd, i.e. the last of the 'climbs', I was soon back on Ygnacio Valley Rd and oh-so close to the park I had seen over 10 hours ago. I could taste it, I was so close. Onto the Canal Trail I went ~ again, the site of my Brenda Donato 5K PR! I hauled ass like there was no tomorrow. According to my Garmin, that last section had me going at a speed of 17-19 mph on the final stretch. Again, I was a woman determined.

Before I knew it, I was back at the parking lot, pulling in quietly and before anyone could really notice. It was then that I recalled the words of that cyclist about ninety miles ago. He said I had stronger legs than him. Now, whether or not that's a factual statement I'm not so sure. But to go from where I had started to how far I had reached and how much I had accomplished in over 9 hours on the bike and over 10 hours out on the bike course in total ~ I was without doubt or even a question in my mind that my legs, as well as my body, mind and will were much stronger and powerful after all.

***
Week #35 Workout Summary:

Swim: 0 hours and 0 minutes
Bike: 12 hours and 0 minutes
Run: 1 hours and 30 minutes
Core/Strength: 0 hours and 30 minutes
Total Workout: 14 hours and 0 minutes

R, R & R: Riding, Running & Rest

2010-07-06T09:04:00.000-07:00

The past week was devoted to a few priorities I had put aside for the majority of the training season: Career Goals; Family; & Rest.

Last Tuesday, I set aside my usual Mount Diablo North Side Hill Climb ~ to attend an info meeting at my alma mater, Saint Mary's College, to further research whether a Master's degree is in my future. It's still an ongoing discussion (with myself, and a few mentors), but I can definitely say it was like a breath of fresh air getting back on campus, reminiscing on some of the most memorable years of my life, and getting to speak with and learn from some such highly educated, motivating, encouraging individuals. I enjoyed the opportunity of meeting and discussing some new potential career and educational goals in addition to the athletic pursuits I've had my eye on over the last eight months (and a year before that!).

Wednesday, I co-spearheaded a bike ride with Honoree Captain Liz and Carol to venture over to the South Side of Mount Diablo for the first time. Liz was so kind to guide us over from her neck of the woods to the South Gate. We rode along Blackhawk Road, up to the Athenian School (reminiscent of our Tour of the East Bay Alps ride). From there, we rode through some pitted and potholed areas of the road to reach the entrance to the park. Avoiding the cyclists flying down the left side of the hill, we climbed. Although it was the same mountain Carol and I are normally used to, we had to wonder what would be in store for us on the south side. It's sure got its charm! We noticed there were steeper pitches throughout the climb; however, more areas that flattened out in between the climbs. I felt really good going in -- even the ride leading up to the gate had a number of mini-peaks and valleys, but I felt strong. The early evening had its windy moments, but getting our heart rates up kept us balanced and warm. I went Garmin-less this time as well, solely going off the feel, or my rate of perceived exertion (RPE) to get me through. It was just great being able to enjoy the ride for the mere sake of enjoying it -- not strapped to any numbers or data.

Liz showed Carol and I some good tips on pedaling through the downhills in preparation for the next roller. I normally pedal on descents, but this time, Liz shared her secret of really powering through and pedaling as hard as you can (even adding a gear if need be), in order for it to take you up (almost even halfway up) the next hill. Something I'll definitely practice some more for the Louisville bike course.

As the sun started to set, we continued to climb. At the turnaround (per Liz's call, at about 40 mins into the ride), I still felt strong ~ which was a great sign, because I know I had been working hard that whole ride. The descent had its fun moments, as well as its scary ones (tight corners, massive potholes at the bottom, high speeds, and close calls with cars). And then there were a few small climbs still on the way back. But it was smooth sailing, and a few rollers, back to Blackhawk. I left Danville feeling proud, accomplished and strong. Liz and Carol kept me great company and I am so thankful to them!

Thursday, I was on a plane, headed south for the weekend. I was really looking forward to a little getaway ~ to see my parents and brother in San Diego for the 4th of July. I'll say... I got more rest and sleep than I knew I even needed during my extended holiday weekend. I just found myself taking deep power naps throughout the day, and felt a little groggy overall. My dad reminded me that it's probably been months since I've just sat and not done anything -- since I'm always on the run or out the door to and from training. The need for real rest caught up to me and I was so grateful to have the downtime I got. My parents' new condo in downtown San Diego was a real haven for this tired body.

Bright 'n early (7 a.m.) on Saturday morning, I had the pleasure of meeting up with Marina for a run along the harbor. We coordinated schedules since we both planned to be in SD for the weekend; so we took advantage of the IronTeam contingent of 2 and headed out to complete... wait for it... our 16-mile run! I can say without a single doubt, that there is no way I would have had the motivation to complete even half of this by myself that early on a Saturday morning during a holiday weekend. So thank you, Marina!

We started out at the USS Midway and made our way over to Seaport Village. From there, we went on past the Convention Center, the Hyatt, Hilton and PETCO Park. Upon reaching Pacific Highway again, we headed out for a long stretch along the water, which was gorgeous! A little overcast, but just the right temparature for our long run. We did a nice run/walk of 4:1 and enjoyed the sights while keeping each other's pace in check.

The funny thing about our self-mapped "run course" was that we'd hit a number of dead-ends. I told Marina I felt like Forrest Gump, reaching the pier and saying, "Well, I think I'll just turn around and go home now." But we'd find another way to get back to our run along the water -- which took us all the way out past the San Diego Airport, through Point Loma and over to Shelter Island. We saw some fun resorts, beautiful artwork and fountains among the parks and really enjoyed our time outside. It was great to have each other as company along the way, and even reviewed our race and nutrition plans (Marina's race is in about four weeks!). We felt strong afterwards and neither of us remotely had the look of 'worn-out' or exhausted after 3 hours of running. Thank you, run/walk!

We improvised post-run and hit the local 7-11 for chocolate milk/protein recovery drinks. We felt proud and super accomplished by morning's end, and wished each other well before returning to our Independence Day Weekend plans.

The remainder of my stint down in SD was filled with lots of quality time with my family. I put away the phone, turned off the internet (Facebook and e-mail) and soaked up as much of my vacation as I could. I also went to support a loved one during her second to last radiation therapy treatment to fight off her remaining cancer cells. It truly drove home the reminder and importance of what it is we're doing with Team in Training. Which brings me to...

CONNECTING WITH THE CAUSE

Last week, our Team Manager, Merla, wrote us the following story from one of IronTeam 2011's newest registrants:

My family (mom, dad and I) were and always will be so eternally grateful to LLS and TNT. When my dad was approved for the transplant we needed to fund the donor search ourselves. It cost close to $37K. We were short about $3700. The donor co-coordinator for the Seattle Cancer Center with the Hutchinson Center appealed to LLS for the remaining funds. LLS sent a check to cover the balance for the search. My dad's donor was found in Western Europe and he was transplanted the night of Dec 9th, 2009.

I read this brief story and in the back of my mind, I knew who this person was. The details of her story just sounded too familiar to forget. To protect her anonymity, I'll just say she was someone I had the privilege of training with and running my first marathon with back in March 2009 (so, we were in Rome together!). She has been and continues to be exceptionally dedicated to the Cause and her training, and I am so glad she decided to get on board with IronTeam next season.

Tragically, her father lost his battle with blood cancer on May 21st this year - which touches me deeply. However, because of the dollars we have raised together, he was able to spend 5 more months with his family. Time is something that we can never get back. It truly is so precious and limited. And that is something you and your generous hearts have given this family. So on behalf of Team in Training, the Leukemia & Lymphoma Society, and all others training for their endurance races and continuing to raise funds and awareness for the Cause -- I thank you.

I hope everyone had a wonderful holiday weekend with those near and dear to you. It's funny how family members, friends, and loved ones (quirks 'n all) can sometimes get on our nerves, push our buttons and sometimes annoy us to no end! But it's in these moments that we're together that we should cherish the time we have. Support one another in our endeavors to become better people and help others. And most of all, appreciate one another for the unique gifts and talents we each have to offer throughout our lifetime.

On to Power Week! Stay tuned for the details (including my second Century Ride, coming up this Saturday)!

***
Week #34 Workout Summary:

Swim: 0 hours and 0 minutes
Bike: 1 hour and 30 minutes
Run: 3 hours and 0 minutes
Core/Strength: 0 hours and 30 minutes
Total Workout: 5 hours and 0 minutes

My Fundraising Progress to Date: $9,191

The 2X (Double) BRICK!

2010-06-28T09:23:00.001-07:00

It's been a lengthy, workout-filled week, but I had to title this one with the pinnacle -- our Sunday training day. But I'll backtrack first to the weekdays' events:

Tuesday, I was headed back to the mountain (see map to the left) for a long 1:30 hill workout. We departed Sports Basement in Walnut Creek and were instructed to ride for 70 minutes before the turnaround. Which meant -- yes! I climbed my farthest distance and highest climb to date up Mount Diablo! The remarkable thing was though it was challenging (and hot; even after 7 p.m., the warmth didn't let up), it wasn't particularly HARD or painful. I found myself on a number of occasions climbing, pushing, sweating, but not having nearly as much trouble or anxiety as I had on previous hill climbs of the season. At one point, I even passed a non-IronTeam cyclist on the road who said, "Boy, you're really cookin' up these hills!" I responded saying We all are -- especially under this sun! He was impressed by our Team's willingness to keep on climbing. Reaching my personal turnaround, just two turns shy of the Junction gave me a huge boost in confidence and I felt really proud of myself. And despite some inital apprehension about the descent (with winding turns and steep pitches), I recalled the lessons I had learned in previous descending with Captain Tony and Coach Dave, and summoned up the courage to take the downhill, countersteer, and 'feather my brakes' whenever necessary. I did it! Most fulfilling trip up and down Diablo yet.

Thursday, I paid a little visit to the Cal High Olympic Pool in San Ramon, which to my surprise, I hadn't been to in over a month! It didn't take me long during my warmup in the pool to notice how much stronger open water swimming has made me. I just felt like a different swimmer. Phil and I split a lane and as he came barreling through in the opposite direction, I took the opportunities as often as I could to get really close and keep swimming and not break stroke -- somewhat of a practice for my race start. Of course, people (hopefully) won't be swimming in the opposite direction of me :)

Friday, I went for a light trail run at Shadow Cliffs in Pleasanton after work. It was a little revenge of the gnats by early evening, and I decided to keep it short and save my legs for the weekend.

Saturday was another treat, getting up at about 8 a.m. to meet the ladies (Kristie, Tiffany, Liz and Jen Jay) at Shadow Cliffs again for a refreshing open water swim. It was originally supposed to be a one-hour swim (so 30 mins out and back), but we chose to do the "triangle route" in the lake, and check in and regroup at each of the points to make sure we were altogether -- so the whole thing took us about 1:20. Kristie and Tiff jetted off toward the cove, Liz found her groove over to the right of the lake, and I ~ once again, went wetsuitless! It's actually fun (and I like not having to fuss with cinching [and pinching] up all that neoprene against my skin). It's just perfect for summer mornings and the water temperature was cool but comfortable. The first stretch to the cove took me awhile. And I even distinctly remember standing on the shore saying to Kristie as she pointed our direction, "Ohhh that's far!" But I made it to the rocks and edge of the cove, just a couple minutes after Liz got there. Our next point followed the rock edges, so it was pretty easy to sight, as long as you didn't get too close. I took the opportunity to practice drafting, so I followed Liz's toes the whole way to point #2. And when we reached the third and final point of the triangle ~ I had actually completed nearly 2 miles! 2 miles minus a wetsuit. Again, never thought I'd see the day. And I felt fantastic. Joined Liz afterwards for some coffee and to hear her race report from her Ironman in Louisville in 2008. After a shower, I met Coach Mike for a bike tune-up and to go over my race plan for the big day.

And now -- on to Sunday. Sunday was a day many of us were anticipating all season long, particularly everyone on the Team racing at Vineman on July 31st. It was actually their last long workout (a 3X BRICK) before they taper. Meanwhile, the Canada/Louisville Crew (with our race almost a full month after Vineman) had a double or "2X BRICK" on schedule. This workout was specifically focused on time instead of distance. So we had to do a 2-hour bike ride, followed by a 1-hour run. With a rapid-fast transition in between each time. Then repeat a second or third time.

We all met up at the Yountville City Park, tucked away in quaint Yountville, just a hop, skip & a jump from neighboring towns St. Helena and Napa. The weather was already warming up, so by 8 a.m. we were all donning our sleeveless IronTeam jerseys and heading out for the open road. I had a few glitches with my front brake rubbing up against my wheel, but Coach Mike helped me fix it. I had to stop a couple times early into the ride, but once we resolved the issue -- I was on my merry way. The first 5 miles were relatively flat so it was great to get up in the big ring and push my way (and heart rate) up to where I wanted to be.

In my prior meeting with Coach Mike, we discussed the average speed I'll need to hold in order to make the bike cutoffs at Louisville. [Now for you experienced cyclists, don't laugh... because I'm going to talk data for a moment, and I know these times and numbers are going to make you smile.] As many of you (ok, all!) know, I basically didn't ride a bike before any of this. Yes, I could literally hop on two wheels and pedal my way through, but as far as balancing, handling, clipless riding, traffic conditions and all the complexities that make up the sport of cycling -- I was but a mere infant to the world of bike riding. My first bike marker (which consisted of me just wanting to make it through and complete the distance) put me at an average speed of 10 mph. I was proud of this number back in December, because it meant that I stayed on the bike without falling off for a whole hour. And I still look back on that day with utter pride and accomplishment :) Because not long before that, I was still falling off repeatedly.

And yet, I knew there was still much work to be done. I hadn't even let myself get stressed out or panicked about where I need to be for Louisville. I've just been working away, making sure I put in 110% into my workouts, and have even been forfeiting a number of run workouts for the bike all season long. I've had a handful of successes come my way, as well as a few setbacks. But I just keep on going and keep my eye on the prize.

With that said, Mike told me I need to be at an average of 13.5 mph for both sections of the bike ride at Louisville. 13.5 mph is a huge jump and over 30% of an increase from where I started at 10 mph back in December. Now I had known I've been gradually improving, but when he told me this number, I couldn't help but question (and doubt, just a little) that I could do it. He told me to do my best and try and get up to an average speed of 13.5 for both bike rides in our 2x brick.

So keeping all this in mind yesterday, I pushed. I pushed myself and tried to keep my heart rate in check. When it would sky-rocket, I'd talk to myself and say you can bring it down; just keep it right at 155. 155 beats per minute is right about at the middle of Zone 3 of my heart rate training zone. Basically, if I try and keep my workouts here (which is sort of the equivalent of my tempo pace in running), I ideally optimize my strength and efficiency without nearing too close to my lactate threshold.

After a stint through the vineyards, we found ourselves in a backroad of Napa, which was luckily shaded, but filled with all sorts of fun climbs :) It brought down my speed of course, but upped my heart rate. I tried to slow it back down and just take my time without panicking or getting anxious (in retrospect, I think this is why hills used to scare me so much in the beginning of the season -- my heart rate would spike, I'd work up a huge sweat and frenzy in my mind, and would then associate hills with freaking out). Which doesn't always have to be the case! As long as you are aware of your heart rate and where you want it to be, it can be a great tool to help you through the hill.

After the turnaround were some great descends -- fun ones, that I got to pedal through and take advantage of what Coach Sedonia refers to as "free speed" :) There was one pretty steep climb on the way back, but once I got through it, it was smooth sailing and the return to the 5-mile flat zone, where I got into the aero bars and sped on through. Phil caught up to me in the final miles, and it was actually the first time I had gotten to see him during a bike ride (since he's usually up with the fast crew). The timing just worked out that way, so I used him as my "carrot" to pull me back to the park. Completed over 24 miles in 1:49.

My hydration was great too, as the day really started to heat up. The Team always laughs at how big my aero bottle is, but I had successfully drank almost 50 oz. of water during the 2-hour bike ride. And my usual Gatorade/Carbo-Pro calorie intake of 200 calories per hour worked great. However, I noticed that I neglected my Endurolyte salt tablets and popped one at the first transition before the run.

At transition, I quickly changed from helmet to visor, swapped shoes, gloves-off / run Garmin on, and grabbed my water bottle, hitting the run course. I wasn't shy about taking more sips of water and already had a good sweat going. Before I got too excited, I remembered to heed Simon's warning to take it slow and start with my "IM Marathon" pace of 12:11 mins/mi (which I sped up a little, since I did a 4:1 run/walk). I was feeling G-O-O-D. The run course looked empty and I had to wonder whether I made a wrong turn somewhere. And then I saw a familiar face a half a mile later. It was Coach Simon! There he stood, under the hot sun, serving water and snacks! As I breezed by, he was quick to remind me that if I needed a bathroom, I had many to choose from outside :)

Shortly after running into Simon, I began to see more familiar faces -- which was truly a Godsend, because it rejuvenated my spirits and really kept me going. The day was getting really hot, which plays a real game with your head. You just have to remind yourself that the weather conditions (sun, humidity, heat, wind) are ALL a state of mind. As long as you have your nutrition (notably, WATER & SALT), it's just a matter of reminding yourself that your body has what it needs to get the job done. Haakon. Carolyn. Tony. BK. Jim. Chris. Phil. Rocky. Kristie. Sandy. Marina. Paula. One by one, I saw them all, and each time I became more and more inspired.

It's funny. I've seen all my teammates before, but it was just something about the day being that much more challenging with the heat (now, up in the high 80s by 11 a.m.), that when I'd see them -- I felt less alone in my journey and struggle. They were in it too, tackling it, with smiles on their faces (hah, well not ALL the time!) but it picked up my spirits and I felt that much more motivated and inspired. It was actually one of the more emotional training days... each of us coming from different directions, high-fiving each other, telling one another how strong we looked. And we just kept on going...

I negative split my first run and came in strong at 5 miles in 1 hour. Used the restroom, popped another salt tab and got back on the bike. [Special thanks to the Yoshidas for manning such an excellent transition zone and topping off our bottles!]

Now that I was truly warmed up (in all senses of the term), I wanted to go at it strong again -- knowing this would be my last bike ride of the day, but also wanted to save my legs for the run. It's a very complex balance to try and find, but deep down -- I knew my priority was to kill it on the bike. I started out slow and kept my speed in line as I trailed Kathryn, Tiffany, Melissa and Dana. But once we reached the vineyards, I bumped up my cadence and geared up to follow Les and Jen ~ who are great leaders for a draft. They're consistent, smooth, and helped keep me honest. At the aid station, they stopped and pulled over, so I was on my own for the climbs. I knew Sandy wasn't too far up ahead of me, so I tried to find her. She booked it up the hills, so I didn't see her again, but this was now my time to focus on my own climbing and watch that heart rate. On and on I went... and to my delight -- I surpassed my distance from the previous ride! A farther distance, and another negative split back to transition! I gunned it on the way back, now with even more time in the aero bars, sipping away on my carbs and water. I felt awesome! And right around the part of the course where Phil caught up to me during the first ride, this time, it was Rocky! Again, it was great to ride for a little while with some of the faster cyclists ~ not because I was necessarily keeping up or matching their speed (not yet at least!), but so I could watch how they cycle. Observe their cadence, form and what they look like when they ride. We brought it home and I was back at transition, feeling really confident about that second ride but a little weakened by the heat. Completed just over 25 miles in 1:50.

Another restroom stop before the run and off I went for the run course again. I brought a 2x caffeine Gu with me, but didn't want any more calories for the time being (I had finished my 800-calorie bottle of nutrition after the 2nd bike) and was feeling pretty full. But I put more and more water down the hatch, as I knew I was losing plenty of it as the day progressed. I think I had maybe taken only 3-4 Endurolytes by the second run, which would bring me some new insights later. Not even 5 minutes into the run, I got the hiccups and also a side-stitch. Before I got too excited again and let my heart rate rise, I decided to let my stomach and lungs calm down and slowed to a walk. The hiccups persisted. I continued to drink water, but more slowly and less frequently. I was feeling less energized now and would have much preferred to walk the rest of the way, but as my Garmin would beep to remind me to run, I did what I could. By the time I reached Simon's water stop again, the hiccups were gone and I concluded that perhaps they were a result of being a little hunched over in my aero position on the bike, not allowing me to breathe as normally as I'm used to, then busting out on the run, changing my breathing pattern all over again. I didn't want to leave the water stop, because I knew there was quite a distance ahead of me. But I did and tried to pick it up whenever I could in order to make up for the longer walk intervals I had done in the beginning of the second run.

I saw Rocky again (and actually, the same order of teammates prior -- Haakon, Carolyn, Tony, BK, Jim, Chris, Kristie, Sandy, Marina, Paula). And though they still brought me that same sense of inspiration, my energy levels were just dwindling under the heat. It was now 95 degrees and with limited shade or wind to give us any relief. I was feeling sluggish and (although not hopeless or angry, as in other training days under the sun), without the push I needed and wanted. Honoree Laura had occasionally passed by in the SAG Vehicle, asking if I needed anything, which was a great reality check though to have her there. But after she passed, I was by myself and felt a headache coming on. I had the want and desire to keep going, but it just felt much harder. And no amount of calories or water was going to do it for me. Although I continued to take in more water from my handheld bottle. After run/walking my way (to my own set intervals, a.k.a. 'whenever I could muster up the energy' - which I imagine will be a similar case for the marathon in the Ironman), I reached Simon's water stop again. I knew this was the home stretch. But I also knew there was no more shade after that. We were now reaching the high 90s, and even hit 100 degrees on the blacktop at one point. Sandy and Marina caught up to and passed me on their run/walk. I thought, whatever shuffle I could do, do it -- just keep moving forward.

Soon after, Coach Sedonia found us -- the cluster of me, Sandy and Marina, all a few feet apart from each other. Sedonia ran one 4-minute interval with me, which was GREAT. My shuffle of 12-13 mins/mi turned into 11 mins/mi, which was a good jump in pace for me, given the conditions. She held back after that interval to run with Sandy and Marina, leaving me on my own to finish the run.

I soon reached the the final corner of the road leading to the park, my head still aching. I looked back at Sandy and recall saying -- "Here's that point. It's so interesting when you feel like you have nothing left, but when you can see the finish, you find that reserve. I found mine! Let's finish this strong, Sandy!" I promptly got myself into the zone and finished out the last 0.25 mile stretch at a 9 mins/mi pace. Completing a slightly shorter distance of 4.5 miles in 1 hour.

I finished the double brick strong, despite the slight nausea and headache in the final hour. I went to go change to dry clothes, only to realize I was much more soaked with sweat than I thought. It was great I took in all that water -- but I later learned that I was deficient in salt. Which was kind of a no-brainer when I realized how few salt tablets I took throughout the day. The headache was nothing super painful, just lingering. It subsided in about an hour, after taking in my recovery drink, a cold original Coca-Cola (the first one I've had in years), and half a turkey sandwich from the renowned Genova Delicatessen in Napa - thanks, Sedonia!

I hung around to watch more of my studly teammates finish out the final brick under the blazing sun and had to hand it to them for their persistence, determination and spirit to keep on going.

Unfortunately, we had a few teammates experience heat exhaustion. If it weren't sprinkled enough throughout my description, the day and heat were brutal ~ and although our spirits and energy were intact for much of the day, there were a few brave souls who found themselves sick and lost all their nutrition (I won't get graphic); others who cramped up severely and couldn't finish the third ride; some came down with heat rash; others who literally stopped sweating and some who felt chilled upon getting back to transition in the 95+ degree heat. They were WISE to stop their day early and just sit down, take it easy, and let their bodies and auto-immune processes take effect. There were some valuable lessons learned overall among everyone about their individual nutrition plans and what needs to be adjusted, to adapt to the weather conditions. And for me, it was more salt intake. But I'm happy to say my calories and water were just right! I'll probably take some more caffeine + a dose of ibuprofin with me in the future.

If I hadn't said it enough, I walked away from the day feeling proud, accomplished and truly inspired by my teammates. There's just no other way to say it. The day would not have been nearly as successful or fulfilling without my teammates, coaches, captains & mentors to share the struggles, setbacks, and victories with. Our volunteers and SAG Support (Meenu, Laura, Jen & Merla), coaches out on the Course (Mike on the Bike, Simon at the Water Stop & Sedonia on the Run Course) ~ as well as Dave (back from knee surgery, who provided encouraging words each time we reached transition) made this all possible.

And to add to the good news, I've posted below my bike times from the bricks. Thanks to Coach Mike's handy-dandy Garmin Forerunner 305, he was able to upload my splits and data. My main goal was to up my speed to an average of 13.5 mph and keep my heart rate in Zone 3. However, to take the pressure off myself, I just relied on my heart rate and perceived rate of exertion to get me to where I needed to be. So I purposely avoided looking at my average speed. And to my own surprise: I hit the mark exactly.

Brick # 1
Average Speed – 13.5mph
Average Moving Speed – 14.2mph
Average HR - 146

Brick # 2
Average Speed – 13.5mph
Average Moving Speed – 13.8mph
Average HR – 155

***
Week #33 Workout Summary:

Swim: 3 hours and 0 minutes
Bike: 5 hours and 30 minutes
Run: 2 hours and 30 minutes
Core/Strength: 0 hours and 30 minutes
Total Workout: 11 hours and 30 minutes

IronTeam's Fundraising Progress to Date: $185,168
My Fundraising Progress to Date: $8,791

We've Come a Long Way, Baby

2010-06-21T10:45:00.000-07:00

Month 8. Week 33. Day 220-something of Ironman Training. How we got here -- I'm not exactly sure. But we're here!

Never in a million years would I have imagined or guessed I'd be where I am today. To the left is a photo of me changing my first tube in the second week in November. I started practicing this, since I was injured and couldn't ride for a few weeks.

At this point in the season, I've left behind thousands of yards in pools and lakes; hundreds of miles on the bike and on foot; and countless drops of sweat and hours of hard work all over the Bay Area. And I've not regretted a single one. It's remarkable looking back and seeing how far we've come and I just can't express enough gratitude and appreciation for it all.

Last Tuesday, we had a short bike/run brick. The majority of us were in disbelief that we "only" had a 30-minute bike ride, up to the North Gate of Mount Diablo. I hopped off my bike immediately after for a "quick" 2-mile run through Walnut Creek and clocked in at about 18 minutes. It was awesome to see my progress and how well my body responded to the brick; I promptly rewarded it with a mini-yoga / stretch session and lots & lots of water. Oh, and the sashimi salad and yummy sushi rolls with the Team afterward are always the best.

Thursday, we had a 7-mile run on calendar for the CAN/LOU teammates, and an 8-mile run for the Vineman-bound folks. I always forget that it takes me not less than 3 miles to warm-up on a run so I felt a little discouraged starting out -- only to realize that the first 3 miles of our El Capitan/Iron Horse loop through San Ramon were on a slight incline. Without fail though, after settling into my rhythm, I found my form and negative split my way to the finish. Michelle, Phil, Kathryn, Marina & I all finished just in time to catch the tail end of Game 7 of the NBA Finals and enjoy a pint at the local Hopyard.

Saturday was a trip. I met with Nick, Kristie, Carolyn & Tiffany at Lake Del Valle in Livermore to knock out the 1-hr open water swim we had scheduled. After realizing I was parked in the wrong lot (about a half an hour early + a one power nap later), I found my bearings (and the dock) and hopped right in -- sans wetsuit! I felt just fine getting acclimated to the water temp; it was actually very refreshing for a warm spring morning. Off the fasties went, while Tiff chilled on the dock. Literally. There were some cross-winds a-brewing and this would foreshadow something scary for me later. This was my first open water swim without any buoys, support kayaks or any real sense of other humans around me. I kept on and sighted the trees in the distance, just as I was used to doing in prior swims. Then I sighted what appeared to be two yellow buoys in the distance -- I discovered they were Nick's and Kristie's heads (they were wearing the same exact yellow ORCA swim caps I had on). Needless to say, those buoys went back underwater and I was again left without any kind of in-water landmark to spot. I felt good for the first 15-20 minutes or so, but then the little-me in a big-lake syndrome hit me head-on. I was by myself. If something happened to me, who would know? If some huge fish came up and ate me, who would be there to see it? I paused and lightly treaded water from where I was. Just then, a speedboat came by, creating some large wakes that smacked me in the face. And then I looked around and couldn't see Nick, Kristie or Carolyn anymore. I also noticed that it wasn't just the boat making the current. The cross-winds made the water conditions really choppy and I suddenly became afraid the current would take me away. It was then that I decided to turn around and high-tail it back to the dock. As I'd pull my arm up after a stroke and breathe, I'd feel water splash across my face and would almost panic because I thought some underwater creature or person was right behind me! Turns out, it was that pesky wind, blowing around anything and everything around me. I tried not to panic or freak out. Remember, I was not in a wetsuit and far less buoyant than what I was used to. I found a cluster of trees atop a mountain to sight. So I maintained focus on those for as long as I could. Nice, long strokes, Maria... I thought to myself. You've swam in open water plenty of times before, and faced things seemingly scarier than this. You can do this. You ARE doing this. I picked up a pace that felt quick, yet comfortable and consistent. I still felt like I was being chased by some shark or motivated to get to my destination out of fear -- but something felt fluid about my stroke. I was focused and in the zone.

Eventually, I made it back to the dock (and naturally, pulled a negative split), completing about a mile's worth in that choppy water. I was so relieved to be back, but immediately thought back to that super-stroke I had going for those few brief minutes out there. I have it in me, I thought. I discovered my race pace and I kinda liked it.

As soon as everyone was back, we toweled off and immediately hopped back into our cars to head for a flat(ter) bike course: starting at Foothill High School in Pleasanton. Yes -- this is a site of numerous memories for me. Not only is it the high school I graduated from back in '02; it's also the location of about 4 hours worth of trying to get comfortable on clipless pedals. The last time I was here, I literally could not get past my mental block of clipping both feet into the pedals, for fear of hurting myself as badly as I had back in November (which put me off the bike for like 2 weeks). This time, we were facing "just a quick 30-mi bike ride" and it was a small enough group that I didn't even think twice about hopping on the saddle and going for a ride to Sunol and back.

The majority of the ride up to Sunol through Calaveras Road was a gradual climb. Nothing terribly difficult; it made me a little anxious for the descend ~ but it turned out to be just fine. At one point, I lost count of the number of Lotuses that zoomed past us on the descend. For a second, I thought, if I'm going to get hit by a car today, it'd be pretty cool if it were one of these.

There was a section along Calaveras that gave me a fantastic opportunity. There I was, with no cars or other bikes around me. It was sort of a rolling terrain, but I gunned it on the pedals. I upshifted and pushed, getting my heart rate up to the 160s and I felt great. My legs felt fluid and strong and despite not normally going that fast or summoning up that kind of power from within me -- it felt natural. I wasn't afraid or tentative. I was committed. Again, it only lasted for a brief moment. We were headed by the freeway, and there were all kinds of uncertain sections of the road and oncoming cars, so I took it back down. Ended at a nice easy pace and completed the ride in about 2 hours and 20 mins. Enjoyed our usual tasty In-N-Out alongside a recovery drink.

Sunday, I was up at the reasonable hour of 7:30 a.m. to meet Michelle & Kathryn to carpool to Lafayette. Ah yes, visiting my other alma mater, Saint Mary's College, tucked away in the hills of Moraga. We had a scheduled 14-mi fast finish run (or 2 hr and 40 mins, whichever came first) for CAN/LOU; and 18-mi run (or 3 hrs) for Vineman. I took it nice and easy in the beginning, staying in line with my 4:1 run/walk. Coach Mike was quick to remind me to UP my cadence. It's a weird feeling to increase your turnover with your legs, without actually increasing your speed. But if you think about it -- you're changing your form. If it doesn't feel weird, you're not doing anything to change it :)

The day got hot on the blacktop. But I kept up with my salt, water and calorie intake. It was great running into Joan right outside of Rheem Blvd in Moraga. I hadn't seen her since she SAVED me during my first century ride during Clearlake weekend. She told me, Here's the part where it gets difficult for most people, but you'll be fine. I thought she was referring to the training season. But she meant the course! I was thankful for the shaded areas and enjoyed them wherever I could. I stopped at Moraga Commons to top off my water bottle, and kept on up one more hill, reaching the mile 7 turnaround. I was feeling pretty tired by this point, with the sun blazing overhead and running this one on my own.

I took little bites of my 2x caffeine jet blackberry Gu and trudged on to find my groove. Before I knew it, I had exceeded 10 miles on the Garmin and thought - oh shoot! Time to pick it up! I went from running at an easy/long pace of 10:30-10:40 mins/mile to 9:15-9:30 mins/mile for the final four miles. I booked it from there on -- and with high cadence to boot! Sun, no sun. Shade, sweat, salty residue on my nose. My body felt like a machine again and I felt energized, fluid and consistent. I still took my walk breaks every four minutes, but starting up again wasn't even an issue. I couldn't believe how fast those final miles were flying by. I zoomed past the start of the trail in Lafayette and kept going at my tempo pace until I reached the parking lot, completing more than 14 miles in 2 hours and 40 minutes exactly. I was a very happy camper, and once again truly amazed at the reserves my body was holding for the fast finish.

For a moment -- during each of the sports over the weekend, I saw a glimpse of what could be. I can be swift and powerful and focused. With my blinders on; unstoppable.

Truth be told, we all are wishing for the perfect race day. But a lot of **** can happen in 17 hours. It's just impossible to predict the weather conditions, other swimmers, cyclists & runners; nutritional mishaps; technical malfunctions with the bike; mood swings & 'Tourette's' getting in the way. But what I wish for the most ~ is that I'm able to adapt to whatever my day brings me. And thankfully (by some miracle of the big guy upstairs), I've been thrown all kinds of curveballs this season that have made me more resilient, more adaptable & more confident that I CAN get back up and keep going. No matter what. The tough moments pass, the walls get broken down, and you're left with an iron will and the fortitude to go on. So when I say we've come a long way, I particularly refer to the determination, tenacity, dedication (and a little bit of insanity) we've built up, that gets us to wake up each morning, go at it some more, and not to be afraid. This journey has taught us to believe in ourselves.

***
Week #32 Workout Summary: [Recovery Week]

Swim: 1 hour and 0 minutes
Bike: 3 hours and 0 minutes
Run: 4 hours and 0 minutes
Core/Strength: 0 hours and 15 minutes
Total Workout: 8 hours and 15 minutes

Why I know we're not training for Plasticman

2010-06-13T11:38:00.000-07:00

Back in November, Coach Dave told the Team:

"We are training for Ironman, not Plasticman, and I mean that in a very literal way. Strike a match under a plastic spoon. Watch it curl up and see the plume of acrid black smoke that rises into a toxic cloud above you. Strike a match under a steel fork, forged from Iron, and you see it will begin to glow are vibrant orange yet keep its shape. In fact Iron is hardened by flame."

After returning from Clearlake last weekend ~ and upon the completion of 3/4 of an Ironman (118+ miles in one weekend), I came home feeling challenged; tired; sore -- but equally refreshed; fulfilled & proud of my accomplishments, and well as those of my teammates. Here I was, prepared for a full-on, cozy Recovery Week. However, this was not the case, and certainly not on the training calendar!

While I did take my Monday off to rest, recover and do nothing but put my feet up at home, stretch and treat myself to the simple luxuries in life (a pedicure, complete with a masque and hot stone calf massage), a glass of wine and some time to run a few errands and catch up with some girlfriends ~ I was in store for a few more tasks later in the week.

Tuesday, I was back on the bike. I gave myself little to no option as to whether I would turn around running the other way, so I gave Nick my bike to handle and bring to Walnut Creek later that evening. I met up with the Team outside of Sports Basement, and we had some high-cadence drills to do, to and from the North Gate of Mount Diablo. The terrain is a steady climb, but nothing too steep. For those of you outside the East Bay -- this is Mount Diablo. Gives a whole new meaning to "Devil Mountain"...

Despite not really having the desire to ride that evening, I was amazed at how quickly my body had recovered, actually. I bounced right back and was able to get my cadence up to 90-100 rpm with no problem (a portion of which was over rolling hill terrain), but it was remarkable that I had zero issues with riding that day. It was a super short ride, compared to what we had just been through. We were done in about an hour, yet it felt good to loosen up my legs and get them moving again.

A 90-minute firm/deep tissue massage on Thursday was just what the doctor ordered. My massage therapist noticed some trigger points near my trapezius muscles (neck, tops of the shoulders, center of the upper back) -- which completely makes sense because of my positioning on the bike. Also found some knots in my lats (a.k.a. my 'swim muscles'). I felt like jelly afterward and hydrated like no other to flush out all the toxins and lactic acid worked up after the massage. Ahhhh...

Friday I was headed to Shadow Cliffs in Livermore immediately after work to meet the Team. I used the public park restroom to change directly from my casual Friday jeans to my swimsuit. It was finally time to test for the Shadow Cliffs Orcas Swim Club, which enables me to swim outside the lane lines in the lake there. Most of my East Bay teammates are already members and my paperwork and fees had already been submitted. It was just time for me to test and do a couple laps in the lake without a wetsuit.

It's funny that I had been perfectly fine with open water swimming (no irrational fears or concerns) UNTIL Clearlake. The vegetation and creepy undergrowth down below threw me for a loop last weekend, and so going into Shadow Cliffs having had that experience, proved a little intimidating to me... Alas, I had to do it! Kathryn, Erin and I went into the lake together in swimsuits, tri tops and shorts, while the boys (Rocky, Nick, Phil & Haakon got all cozy and warm in their neoprene suits). Feeling the moss below my feet was a little icky (normally I wear booties with my wetsuit so I'm oblivious to the lake floor). I looked down below and there were SO many plants! The lake floor was covered in trees and weeds and... I don't even know what. Memories of the Clearlake underwater forest came flooding back to me, and I just tried to convince myself that the moss in Shadow Cliffs was nothing but green, mossy, retro shag carpet. It's just carpet, Maria. It's not going to hurt you. It looks cozy, doesn't it? It's carpet. -- I kept repeating to myself.

Our test began and I took the opportunity to practice drafting while swimming. I followed Kathryn's toes directly in front of me and it was pretty cool. We got back to shore and I felt great. Refreshed by the water temperature, actually.

It didn't even occur to me that not everyone would pass the swim test. There were some gentlemen in our wave who came to shore panting and out of breath. Those administering the test were reluctant to pass them or give them the coveted yellow cap, and allow them to swim beyond the restricted area. Times like these that I forget how often I swim and how much I've improved since November. Had I taken this same test back then, I certainly would have been freaked out by the challenge of swimming that distance in open water (300 yds in 10 mins).

After switching caps, Nick and Rocky joined us and we went back in for the actual workout (Phil and Haakon had already started their swim). We were to sight and swim toward this rockpile and back (for a total of about a mile). After watching Rocky and Nick imitate the backflip high jump with the lane line, we set out to do our swim. I fought more of the 'underwater swamp thing demons' and before I knew it, I couldn't even see underwater anymore. I was swimming in open water for the first time WITHOUT a wetsuit! And without the safety net of being as buoyant. And it was actually kinda great! The lake seemed pretty vast (if you were to swim the entire thing, you'd actually get the Ironman swim distance of 2.4 miles), and although Kathryn was somewhat nearby but for the most part, I was on my own. I just kept the boys in sight and tried to find my rhythm. Got to the rockpile, high-fived Kathryn for being the gals and only IronTeamers (in addition to Erin, who flew by - swimming is her strongest sport) to swim wetsuit-less and I think impressed the heck out of the guys.

We made it back and I had completed the mile distance in about 40 minutes. I was happy with my time, considering it was one of my harder swims without the wetsuit. I collapsed into bed and slept so well after getting my body to do all that work.

No rest for the weary, however, as I had a wake-up call of 5:00 a.m. on Saturday. The Ladies of IronTeam had a 7:00 a.m. start time for The Tour of the East Bay Alps bike ride, starting at Heather Farms Park in Walnut Creek.

Ah, the East Bay Alps. I'll tell you now (as I told Carol during the ride), that I was afraid of what we would see and what the climbs would be like. But for whatever reason, there was some driving force compelling me to get up on Saturday, put on my bike shorts, and head out the door. A big part of of it was that my Team would be there and I made it a point to thank them for getting my rear out of bed and back on the bike so early in the morning for such a daunting task. I mean, what do you visualize when you hear the word Alps? :)

After properly affixing my aerobottle to my bars this time (thanks, Kathryn!), I headed out into the unknown. We rode some of the bike trails (shared with runners, dog-walkers and strollers = prepare for the unexpected), before heading up Ygnacio Valley Road in Walnut Creek and off into downtown Clayton. So far, this seemed to be familiar territory for me. And then.... came Morgan Territory. Ew, it makes me cringe just saying it!

The gradual ascends weren't so bad. They were manageable. But I barely blinked and before I knew it, I was doing some serious climbing. Thankfully, I had Patty with me to keep me preoccupied. We'd have a conversation, pant up the hill, and then commiserate on how hard it was. Although it's all YOU doing the climbing and the sports we're doing are all very independent, it makes such a huge difference to have someone next to you on the road or in the lake, going through the same thing -- who can understand the pain and sense of satisfaction you're experiencing too. And that's one of the biggest reasons I'm so lucky to have IronTeam.

The only way I can really describe Morgan Territory Road is to say it would be a climb, a sharp turn, then a climb. A climb, another sharp turn, and then another climb. It would just go up and UP -- with no real let-up or flattening out of the road. The roads tucked away back there are narrow too so thank goodness the only real cars that would come through were our Sports & Gear (SAG) Vehicles.

During one particular climb, my mind was really tested. Patty had been a little further behind me and it just seemed to be me on the road, with no one else in sight. I kept pushing and pushing through the hill (if you hesitate for one second, you'll fall over). My heart was pounding, the sweat was building up underneath my helmet, my neck was so strained -- with my left side in particular just pulling and aching. I told myself -- Afan, the next clearing of the road you see, give yourself a break. You need it and you deserve it. You've been climbing for about a continuous hour and you should allow yourself a short break. Then I reached a small patch on the right side of the road. I unclipped really fast and came to a stop. RELIEF. I just stood there, letting my heart rate go slowly back down, stretched my neck and back, sipped some water and took an Endurolyte. These are freakin' hard! I thought to myself. I saw Kathryn up ahead and she was actually walking her bike up the hill ahead of me. I had wondered whether she also had experienced the same mental game I did; and I felt tempted to follow suit and walk on up it too. Unfortunately, and to my surprise, she had slipped from the loose gravel and fallen right where I was standing. She landed on her hip and decided to walk her bike up just to get to a more level area, before she'd hop RIGHT back on. "You ok, Kathryn?!" I yelled to the top. "Yeah, I'm fine. Good thing I only landed on my hip. I'm going to keep on going." I was inspired by her fortitude and willingness to get back in the saddle after that. So despite the temptation to walk up the hill, I mustered up whatever I had and got back on the bike to scale the hill. No walking. Pure cycling.

There was a small descend after that hill, followed by a really sharp turn and a quick ascend immediately following. It was tricky to maneuver, but I got out of there and prepared for the next climb. Training Captain Les came up behind me and told me the next rest stop was less than a mile away. I was now determined to finish this set of hills and just get to a safe place so I could unload and recharge my batteries. It was one of the longest half-miles ever; I thought I'd never get there. But sure enough, I saw a clearing and our Team Manager, Merla, standing there waving and cheering. Aloha, rest stop! How I've longed to see you.

I got there and my brain felt like mush. After using the restroom, topping off my bottles and taking another salt tablet, I entered whiney phase. "I don't want to do this anymore," I said to Coach Mike. Whyyy? Whaaaahh... Both he and Helen looked at me and said Maria, you don't always have to WANT to do something, and suggested that continuing the ride is just how it is and what I had to do next.

I thought about it, and knew that I always had (and have) an option. Sure, I can get in a car and be done for the day. Grab some lunch while everyone else is scaling the mountain. I don't HAVE to finish. But I would have been so disappointed in myself, which is a choice I knew would have been the wrong one.

Meanwhile, I turned and saw Patty sitting in a chair covered in blood and ice. What happened?! I asked her. She apparently also got caught in loose gravel (at that sharp turn) and fell, cutting up and injuring her arm and had to be taken to the hospital to have it cleaned and checked. She had also been nursing a knee aggravation and so riding further just wasn't in the cards for her. But her spirit and enthusiasm were still intact and in "typical IronTeam fashion," she would later join us post-ride for lunch and laughter -- when she could have just gone home. If that's not inspiring either, I don't know what is. Here I was, battling the mental game, with no injuries or anything physically wrong with me. My body felt fit as a fiddle (especially after giving my neck a rest and stretch and now loitering at the rest stop for 20 minutes).

But I was also afraid. There was this "screaming descend" the Team was talking about and it was the last thing I wanted to do. I'm comfortable more or less with going downhill, but when it's super steep, and over a long distance -- just the lack of control or knowing what to expect is what scares me. As I was telling this to Mike, Tony came up to me and said he would ride it with me. He wasn't even in cycling clothes - he was manning the SAG Vehicle for the day, and was now willing to change and hop on his bike (mix a bottle for fuel) and ride with me.

I was out of excuses. I collected myself and got back on the bike. Tony rode in front so I could sort of mimic some of his countersteering and speed down the hill. It was frightening, and my hands were getting tired from supporting the majority of my weight on the drops of the handlebars. We were flying down this hill and I didn't know when it was going to end. It was like being on a roller coaster except I was at the mercy of my own bike-handling & maneuvering, which actually made it worse! We saw another snake in the road on the way down, and I took moments to look up over the Livermore Valley and take in the view. But the road would just curve and I had to hug and hold on tight! We had a strong tailwind too so I didn't know if I was going to literally fly off the handle or what. Finally, we reached the bottom of this massive hill and once again, I was relieved to have reached the end in one piece. Tony gave me the next set of directions to get back to San Ramon and sent me on my merry way. Despite that being one terrifying hill, I was really happy to have him ride it with me.

I don't think I mentioned yet that it was a hot day. 87-degree air temperature, but hot hot HOT on the blacktop. I was really thankful to have my aerobottle with me and in stable condition (versus the jostling situation we had last week). Because it really kept me on top of my hydration. Haakon says that he takes a sip of water whenever he thinks about it. I think that's a great way to do it, and it's been working really well for me. And then I've kept up with taking a few sips of my superconcentrated Gatorade/Carbo-Pro mix every fifteen minutes, with one Endurolyte salt tablet every hour. It's great to have a nutrition plan that's working for me! These things are so hard to get down and "perfect". Especially when weather conditions change. I still have more experimenting to do, seeing as how we haven't really reached anything similar to what humidity conditions at Louisville will be like.

I was on my own for the rest of the stretch from Highland Drive to Blackhawk until I reached the final water stop in Danville. Former IronTeam members from previous seasons (Mike D, Becky, Nancy) were there to greet us, and it was great to see them and get some friendly insight on what their "East Bay Alps" experience was like last year. It was one of our harder workouts, they told me. Something about hearing that gave me comfort. Knowing it wasn't "just me" gave me relief. It was supposed to be difficult!

After fueling up and topping off, a small group of us headed back to Walnut Creek via San Ramon Valley Road. I wasn't sure about whether this route was on our original directions, but I followed the pack (in lieu of climbing to the summit of Mount Diablo) and after 6.5 hours, I finished 52 miles.

It was another long day, but I felt really good and proud of myself for sticking through it, working at it, and completing the ride I set out to do. And thanks to the pals of mine on IronTeam as well as the mental pushes and pats on the back I give myself from time to time, I made it through and succeeded another tough day.

I had said to myself earlier that morning that the only way to finish is if you start. Sometimes even the lessons you think you've learned before need some testing so that you can really understand their meaning and value. Sometimes you'll fall and will be faced with the decision of whether or not to get back up. Your mind and mental fortitude could be tested and you won't be sure whether to listen to your head or your body. Life is full of crossroads and tough moments, but it's how you deal with them and the attitude you keep that can be the difference of success or failure. And that's what this whole journey is about for me. This week & weekend ride was yet another example of how I know this is IRONMAN -- Not Plasticman! And by definition, I can really feel myself being molded and shapen into a tougher version of myself through these unforgettable experiences.

NOW -- On to Recovery Week!

***
Week #31 Workout Summary:

Swim: 1 hour and 15 minutes
Bike: 7 hours and 30 minutes
Run: 0 hours and 0 minutes
Core/Strength: 0 hours and 15 minutes
Total Workout: 9 hours and 0 minutes

IronTeam's Fundraising Progress to Date: $185,168
My Fundraising Progress to Date: $8,741

Going the Distance: 3/4 Ironman Training Weekend

2010-06-06T22:26:00.000-07:00

I was going to wait a day or two to let things sink in from the weekend ~ but it's all so surreal that I need to start typing now to make sure I capture everything on paper. This is going to be a long one, so grab a glass of your favorite wine now. And maybe a snack.

Coach Dave said it would be an epic weekend, and in retrospect -- without any trace of doubt -- it was.

I've sat in an ice bath, dozed off for about two hours, eaten dinner, stretched and am now sitting at home in disbelief of what I just put my body & mind through. But the slight twinge in my neck and my rosy cheeks from the sun are quick to remind me that it was more than I would have ever imagined.

The weekend adventure started with a carpool. I met up with Haakon on Friday morning to head up north. We made a leisurely pitstop for lunch in the town of Winters, CA (which had THE best tri-tip sandwich I've ever had) and met up with Cori, Helen, Jen Jay, Patty & Carol. It was so pleasant to just sit, enjoy, load up on some more carbs and water, and anticipate and wonder what the rest of the weekend would hold for us. We eventually made our way up to the town of Clearlake to drop off our bikes and check into our hotel, The Anchorage Inn, in Lakeport. I think I was deprived of those token college spring break trips, because I enjoyed the HECK out of taking over an entire motel with our Team and having my friends just next door. One minute, I'm packing up my transition bag and trying to do "nutrition math", and the next, Coach Simon or Mentor Margaret are knocking on the door (or better yet, just walking right in) with some kind of distraction. Or Cori's shouting from across the parking lot. Chris throwing some eating utensils up and over the balcony to me so I can eat my pasta. And Phil asking me from the balcony across the way what I was eating and why. It was such a blast in a dysfunctional family sort of way and I loved it. The place wasn't an oasis (I think all the appliances in there were older than me), but it was a riot! Two nights (with early morning wake-up calls) were certainly not enough.

4:00 a.m. Saturday morning Sandy and I rise and shine -- nutrition bottles mixed; special needs bags packed; suited up and ready to go. Sandy snagged some temporary tattoos to channel some good energy for the long day. While she chose "Courage" and a dragon as symbols to put on her wrists, I put a character that symbolized "Soul" and stuck it on my left arm. I intended to put my entire heart and soul into the day and the mark on my arm acted as a good reminder to ensure that I would. Group caravan to Jeff & Janet Shaw's house, a.k.a. the Start/T1/Finish (wonderfully generous hospitality... and so much room for all of us!)

6:30 a.m. Early swim start for Group 1. We walked into the lake and I acclimated to the water fairly quickly. There was some kelp and weeds which kind of got in my way, but I figured as long as I was moving forward, I was moving away from it. I had decided from the very start that I was just going to take it one piece at a time. This was going to be a longer distance and the most time I had ever spent in open water. Clearlake is so vast, and to try and wrap your mind around swimming in this giant lake can be daunting. So my plan was to just follow and draft wherever possible, but keep an eye out for my general direction. The beginning of the swim felt smooth. I took whatever lessons I'd learned in previous weeks from our open water swims and thought this would be no different; I was only going to go a little further. I reached the first buoy and prepared to turn around. Sighting was working just fine; I had a general sense of direction. Goggles were fogging up a bit, swim cap was shimmying up my head, and I felt a little cough coming on. Smooth and steady, I thought to myself. Just relax and adjust the issue. It'll be just fine. I'm not going to feel perfect or flawless, but I can work with and do the best with what I have. A few minutes later after the turnaround (now with the sun shining on my right side - a.k.a. my breathing side), Coach Sedonia's head popped up from under the water and she asked me how I was doing. "Great!" I said. She told me I looked great, however reminded me to take it nice and easy -- that it would be a long day, so to take my time and watch my heart rate. Although I had anticipated a long day, it was such an important reminder so I heeded her advice and lengthened my stroke and kept it steady (in this photo: I'm in the center fixing my cap). The morning was crisp but refreshing.

The next thing I was supposed to sight was a gazebo in the distance. This landmark seemed so far away. But I kept reminding myself -- small pieces. There was essentially no one around me at this point. I didn't know who was ahead or who was behind me. It just felt like me in the middle of this massive lake. But for whatever reason, I didn't let my mind go to a dark place of worry or fear. I was just focused on getting to that gazebo. And soon after, I got there. Here was another turnaround. I stayed to the left to avoid oncoming traffic, but was unaware there was a current. I went to take a stroke at one point and felt more of the weeds underneath me. As I looked down underwater, I saw what appeared to be an entire forest of trees, plants, weeds, and kelp. This was my *oh SH*T I'm in open water* moment. I realized it, and with each stroke, I'd comb more of the weeds, get it stuck between my fingers, and bob my head up, covered in plants. I felt like the swamp thing and it was freaking me out. Even my zipper pull on the back of my wetsuit (which is normally looped and velcro-ed to the top) came undone so I had this lanyard dragging with my right arm. I'd go to shake it off, thinking it was the creepy seaweed but realized it was attached to me! Thankfully, I saw Sedonia again... Come on out of the reeds, Maria -- I had completely drifted to this section of the lake that no wonder, took me to that "forest". Of course, now that I am home, alive, and was NOT attacked by the plants, I can laugh about it. But there was something about SEEING what exactly was down under the lake (and what I imagined COULD have been living in there) that took me to a place that I had no choice BUT to talk myself out of. So I actually swam the rest of the way with my eyes closed, except to sight my next landmark. I still would feel more stringy plants catching my fingers, but I pushed through, convinced myself I would be fine and kept moving forward. And then, I saw the dock. It was in sight, and although I knew I was headed for more forest country down below, I was coming up on the end of my first 2-mile open water swim. I swam through the weeds, but this time, without hesitation, and I emerged out of Clearlake in about 1:37.

T1: I had to "quickly" get out of my wetsuit and booties, which proves tricky right after you come out of the water. You're a little disoriented, and maybe a little dizzy. So the last thing you are really prepared to do is take off and cinch down a neoprene/rubber stocking off of your wet body. I recited to myself, "slow is smooth, smooth is fast". Something I had remembered from our first Olympic-distance training tri back in January. I definitely wanted to get into dry clothes so I had to do a full change. I moved as fast as I could, but stayed patient with myself, so as not to panic or forget anything. This next segment was going to be long, and I didn't want to be without something super important. The essentials I always triple-check before a bike ride are helmet, shades, arm warmers, Garmin/Heart Rate Monitor, a spare tube/CO2/tire iron, and of course, NUTRITION. Everything seemed to check out, I did a final spray of sunblock, and hopped on the bike. I was off!

The big, bad, bike ride. I thought I had seen a good overview on Friday of the neighboring towns of Lucerne, Nice, Lower Lake, Lakeport, and others. But I was sure in for a whole lot more on Saturday.

The first hour of the ride felt good. Despite a lingering headache (still debatable as to whether it was from swimming with a tight swim cap, followed by clamping the helmet on my head immediately after ~ or slight dehydration, or a combination of the two)... I rode efficiently quick for the first hour and was really happy with my speed and time (of course, without going out too fast). The only thing I really ever watched was my heart rate for the majority of the ride. My lactate threshold is 169 beats per minute, so I ideally wanted to keep my heart rate at a 150 for the first half of the ride and 160 for the second half, with the hope of negative splitting. Unfortunately, I was in for an unexpected "surprise" after the first hour and a half or so.

As you can see on the above course map, the grade got super hilly -- some sections were gradual climbs. Others were really steep. At first, I didn't mind the climbing much. In a phrase, the hills were manageable. At first. But as I'd turn a corner after a steady climb, it would go on and get steeper. And then again. And again. These hills were the true definition of relentless. One thing I regretted was not taking a minute longer to really take in the gorgeous view of the lake from atop the mountains. I caught glimpses ~ which were amazing, but sweat would be dripping down my face and I would immediately have to keep my eye on the road and keep on climbing. Nutrition-wise, I was golden. Because it was an extra hot day, with definitely higher humidity than expected, I stayed on top of my hydration, electrolyte-intake (via Endurolytes), and my planned & marked four-hour bottle (of Gatorade & Carbo-Pro) worked like a charm + a pack of 1/2 dose caffeine Shot Bloks (my refill bottle was waiting for me in my special needs bag). What also helped promote regular and frequent hydration was installing an aero bottle (thanks, Jason!). Having the straw pretty much in front of my face reminded me to drink gulps often. However, we'll get to the "water bottle excitement" from the aero bottle a little later. (in this photo: Tony and I riding out some of the tougher hills)

Although I don't have a physical photo to share with you, I have the most VIVID picture in my mind of one particular climb. It had to be somewhere between miles 30 and 35. There was a big descend (so I was in my hardest gear to pedal down it) but literally SHOT straight back up. When I looked ahead, it was like a wall of concrete. So if you're not quick enough to downshift back to your lowest gear, you're in trouble. I tried to pedal through it, but there was actually a moment where if I had stalled or stopped pedaling for even half a second, I would have tipped right over. It was scary. It was one of those commit, commit, commit moments where you push through and hope for the best. I made it through and was back to climbing some more. Whenever possible, I would celebrate the small victories of reaching the top of each hill. Particularly for the steeper grades, I would keep repeating to myself: I can do it, I can do it; I'm doing it, I'm doing it! I'd reach the top, and would get a little teary-eyed by how freaking hard it was, but that I did it, and had to brace myself for more.

Ok, so by mile 35, I was angry. I won't beat around the bush. Tourette's zone had definitely come down upon me and I wasn't shy about uttering expletives under my breath. All I could think about were the facts: 1- The farthest distance I had ridden to date was 60 miles; 2- I'm tired and pissed off by mile 35; 3- How can I or will I ever ride 100 today? Thankfully, Coach Mike found me at a SAG stop and rode with me, telling me that the special needs bags and the giant IronTeam water stop was close by. I looked down at my watch, and wanted to be at the halfway point -- mile 50, in four hours (from the time I had started). Alas, this was not going to happen, especially because of all the climbing slowing me down. My emotions hit another peak and went from angry to discouraged to frustrated. I was mentally torn up inside and all I could think about was... "If this were my Ironman, I'd be pulled off the bike course. I'm not going to make it."

We rolled into the park in Lakeport at about mile 52 and I was utterly distraught. I couldn't even hold a conversation with anyone. My focus was lost and I did all I could to fight back the tears or fall apart in front of our volunteers who were generously topping off my water bottles, preparing cold towels to place on my neck, and cater to absolutely anything I needed or wanted upon arriving to the stop. I didn't know what to eat or drink or do. I used the restroom and took a moment to re-group. It was then that I reconciled the fact that timing, though not perfect or on par with my goal for the day, was really irrelevant. I came to Clearlake to go the distance, and damn it, I was going to finish it. How I picked up my state of mind and attitude, however -- would be the next thing to work on. (in this photo: our special needs bags / and what was in mine)

My friend, Joan, multi IM-finisher and the first person to ever tell me about IronTeam in the first place, happened to be at the water stop and asked me if I wanted her to ride with me. I still couldn't speak or respond; but she understood what I needed without me even needing to say anything. She suited up and got her bike ready, as I reached into my special needs for a chocolate chip cookie, a few Pringles, some more water and Endurolytes. I blew my nose and wiped the tears. It was time to break up the ride into smaller pieces, just as I had with the swim earlier in the day. And the only way I could finish was if I started back up again. So Joan and I ventured out, looking at it as a 30-mile out and back, returning back to special needs, then going from there. I had probably been told by at least three people that the rest of the course wasn't nearly as bad as the first half and that most of it was flat. Which was untrue. Sorry -- but it just wasn't accurate!

Just going back out onto the course, the first thing we were greeted with was a bumpy road. And we're not talking about little cracks and loose gravel. We're talking potholes, gouges in the road and just about anything that you can think of that would make a surface as rocky and rough as you can imagine. The best way I can describe what this did to me mentally, is to compare it to trying to walk and someone keeps pushing you. It thwarts your focus, messes with your head, frustrates you, and makes you want to get off your bike and throw a tantrum. I was literally taking the bumpy roads as a personal attack against me, and it wasn't pretty. To add insult to injury, we had to climb UP these roads and descend DOWN them. JOAN!! I would yell. This is not flat!!! She happily commiserated with me and I was so thankful to have her company (hah whether she or Mike, earlier in the day, had shared my sentiments... is probably a whole 'nother story. What can I say? Ironman training truly brings out ALL sides of you. The good, bad, and verrrry ugly). But you have to come to terms with each of these sides, really get to know yourself and get comfortable. Because as we know, Ironman day is a long one.

After some more time riding the bumps (which, after each one, would loosen a section of my aero bottle - causing it to "separate" from its two comparments; as well as misalign it, thereby taking away some of its aerodynamic benefits), we had some flats and rollers, which gave me a reprieve. I pumped it and geared up for the flats, and could finally concentrate on getting my heart rate at a consistent level. Another fill-up at a water stop, and we were warned we had "a pretty good hill" coming up ahead. "Good." Not the word I would have used. I had another battle of the Marias going on in my head, and tried to keep on a good face for Joan, who was enduring a sufficient amount of her own... and we were greeted with another sick hill. On bumpy terrain, and a really narrow road. I focused as much as possible on forward motion and didn't even want to give myself the opportunity to analyze. Just keep moving forward, I thought. And keep hydrating. Don't forget to fuel and drink. After all, we didn't want things to get any worse :)

Joan rode up ahead of me and it was good that she did. My brain power was dwindling on the "thinking" end and was on auto-pilot mode. So having someone to follow and lead the way was exactly what I needed. The rest of me was a machine by this point, pedaling, shifting, drinking. Repeating each one. We were now on our way back to the park, which rejuvinated my spirits a bit, so I capitalized on it and sped up whenever possible, especially on the flats. Somewhere after those bumpy hills (i.e. the "good hill" or two), I had hit a new milestone. Mile 61! I celebrated and Joan cheered with me. Everything after that would be a new milestone for me and I wanted to try and keep things as positive as possible. Because as you'll find with training at these distances, those emotions (all the highs, lows, the agony & the joy) come and go at unexpected moments. You literally just have to ride them out.

We caught Nick & Kathryn at a SAG stop and Nick (bless his heart) actually caught a photo of me with a genuine smile, as I was riding up in front of Joan for a brief stint, on the way back to the park.

And then Joan and I got wind of the fact that the final stretch of the bike ride (back to the Shaw house / Bike Finish) went BACK in the same direction as those monstrous hills and bumpy roads. Oh no, I am not doing those again!!! I shrieked. That can't be!, Joan said. We were confused and I went from feeling good and focused, to pissed off again. It was the true epitome of a roller coaster. So once again, I came into the park with all kinds of emotions boiling inside of me.

And then a small miracle occurred. Mike was there to tell us that we would NOT be riding up or down those hills again. The amount of relief that came over me is hard to describe. By now, I had ridden about 85 miles, was surely the last one on the Team out on the road, but determined more than ever to complete this ride. The Honorees were there to remind me of what I'm doing and why. And the final volunteers stuck around to make sure I had all the water and anything else I needed for the final push. Again, I was touched by their kindness and accepted their support humbly.

So I popped one last Gu (and actually the only one I took all day, with 2x the caffeine) and Joan, Mike & I set out for the last stretch. Yes -- there were more climbs [you didn't think they stopped after mile 80, did you?], and more bumpy roads [yes, those too]. And by now, my aero bottle had been jostling around so much that I felt like a traveling circus on my bike. The removable compartment would gradually pop up, and when I'd go to slam it down, water from the other compartment would shoot out like a geyser and hit me straight in the face. I'm just thankful I put water in there and not an electrolyte replacement drink, otherwise we would have had a much stickier situation on our hands. But I took the water splashing as a good thing since it was so humid and I was now on my bike for a consecutive 9 hours by this point. But since my hands were getting wet from all the water splashing around, combined with the bumpy roads and having to grip the handlebars, I now had blisters forming on the palms of my hands.

With something like 7-8 miles left (which still seemed very far at the time), I heard a snap! It was one of the rubber bands keeping the aero bottle attached to my aero bars. Now, despite the major issues with that thing, it was doing a GREAT job of keeping me hydrated, but my safety net was now dangling by the thread of one measley rubber band. Can you imagine all this?! It was shaking, rattling, jostling and splashing. I was over it, and tossed it over to Nick and Kathryn at the final SAG stop. Their energy and enthusiasm was a big help. They had been blasting the Rocky Theme Song from the car, alongside us (and many of my other teammates) which was absolutely awesome.

A few more blocks up ahead and we were finally heading back into Lucerne, right outside of the Shaw house. I was now delirious and hell-bent on finishing this thing. I was off the Gatorade/Carbo-Pro mix (stomach wasn't having it) and just stuck to water and salt (well, the last of the water anyway, until I scrapped that infernal bottle). Up ahead along Highway 29 we saw a live snake on the side of the road. We rode right by it and it recoiled so fast, it scared the crap out of me. I am now manic and in this new place of hysteria - pushing down, pulling up, pedaling, moving forward. Where is the house?! I kept asking myself. And just then, Mike told me to look up ahead. He and Joan moved aside and let me pass on the left. The whole Team and slew of volunteers had been waiting for me at the finish.

I said to Joan, that I didn't know whether I wanted to throw up or cry! I was approaching the finish of 102 miles and my Garmin had read about 9 hours of saddle time. And here was this overwhelming crowd of my teammates who had stood there, cheering me in. My eyes welled up with tears and I was overcome with so much emotion. Agony, joy, fullfillment, pain, pride, elation, accomplishment.

We ended our day with a soak back in the lake, a BBQ altogether as a Team, and some reflection time with our Honorees.

After dinner, I headed back to the hotel with Sandy; we rinsed out our wetsuits and cleaned off, before stretching and foam rolling and finally collapsing into our beds. I was dead to the world and slept harder than I think I ever have, but ironically enough had no problem waking up again at 5:15 a.m. to pack up, check-out, and prepare for Day 2.

Today (Sunday), we finished the training weekend with a long run. My legs of course felt heavy starting out, but I kept my pace easy and stayed consistent with a 4:1 run/walk. I hadn't even realized how humid it was until I reached a shady section of the road and felt my face already soaked with perspiration. This was mile 1.5 and about 7:20 a.m. I just keep thinking -- good training for Louisville. Tony met up with me early on and we ran the rest of the way together. He helped keep me honest with pacing and it made a world of difference. Coach Simon also met up with us on the back half and the two of them really kept me going, especially when I felt like there was nothing left in the tank. Completed 15.5 miles in about 3:20.

I went from riding 60 miles to over 100 in the span of about a month (and from 0 to 100 in seven months) -- something I never really thought was possible for me, let alone after hitting my swim milestone of 2 miles just minutes before starting the ride. And then I followed it up with almost 16 miles of running the following day when my body was tired. And yet it rose to the occasion, just like my mind did the day before -- because it needed to. I am beside myself just thinking about how powerful and capable the human body, mind and spirit are. I got a true taste of what the Ironman spirit is about this weekend ~ and to me, it's about the people. The individuals who push, encourage, challenge, promote and uplift you. When you're in the trenches of pain, emotional trials, heartache, or literally down on the ground (I did actually fall once! Thanks, Tony & Michelle for picking me back up!), it's the people and the support that come from some of the most unexpected places. And it's the belief that anything is possible. I am so, so proud of my teammates and everything we accomplished. This post has gotten significantly long and detailed; but that's exactly how it all came together for me personally this weekend, and in spite of allll the encounters with adversity I had, reaching the completion of two very important milestones was that much sweeter of a reward. And for that, I am so very grateful for the entire experience and those who helped me along the way to complete over 118 miles in one weekend! Thank you to all the coaches, staff and volunteers for pitching in your time, resources, efforts and enthusiasm over a long duration of time for so many of us. Your smiles and warm hearts along the course were absolutely invaluable.

A huge thanks to Belinda, Helen, Nick & Claudia as well ~ for capturing some of the most awesome, painful & irreplaceable memories from the weekend. It was by far an unforgettable experience that I will look back upon when the going gets tough. And as the saying goes, a picture really is worth a thousand words.

***
Week #30 Workout Summary:

Swim: 1 hour and 45 minutes
Bike: 10 hours and 0 minutes
Run: 3 hours and 0 minutes
Core/Strength: 0 hours and 15 minutes
Total Workout: 15 hours and 0 minutes

IronTeam's Fundraising Progress to Date: $175,570
My Fundraising Progress to Date: $8,616

Reaching New Lengths in Open Water / M-Dot Goes Aero!

2010-06-01T08:50:00.000-07:00

Hello again, friends -- I write you from another wildly emotional peak, headed for an inevitable valley of another feeling I have yet to experience today :) I can call out these emotional highs and lows with no hesitation whatsoever at this point. A "little birdie" just sent me the following quote:

"Keep away from those who try to belittle your ambitions. Small people always do that, but the really great make you believe that you too can become great." - Mark Twain

I read it and immediately became teary-eyed. Again, I think all this just hearkens back to the recent reality check I had which reminded me we're closing in on the final weeks of training, preparation, and a culmination of all our hard work. And I seriously can't get over everything I've done, put myself through, accomplished, and achieved. [ok, here come the waterworks again...]

I'll start with the weekend update -- that should distract me in the meantime. Saturday morning, the Team and I were headed back to Lake Del Valle in Livermore. The last time I was here was for our first Boot Camp weekend. It didn't take long for me to be reminded on the drive in, of the steep-ass hills I once climbed on the bike in and out of the park. Sandy and I looked at each other in the parking lot and laughed at how haunting of a reminder they were. This time, however, no bike ride. We were in for a swim/run brick and I had prepared myself for absolutely anything.

It's amazing how you can go from fearing open water to now literally plunging yourself head-first into the unknown. I wasn't familiar with the swim course, hadn't swam in open water in weeks, and didn't know how far I was going to go. But I diligently got my wetsuit on, joined my peers on the pier and went for it.

Sandy and I (i.e. the only Louisville-ites at training that day) were asked to simulate our time-trial start for our race by jumping off the dock. We had already gotten in the water (without dipping our heads under) but had to swim back to shore to then jump back in. Off I went! With a nice little splash.

So we began our swim. Our instructions were to swim for a complete hour, from one buoy to another (which I could barely see from afar), and then back around for as many loops as we could fit within the hour. The water was really nice. Refreshing, and with the sunrays glistening off the top. The sky that morning was as blue as could be and without a cloud in sight. After adjusting my cap a little, de-fogging the goggles, and [ouch!] getting a few strands of hair un-caught from the velcro on the back of my wetsuit, I got into my groove and picked up my rhythm. I felt like I was swimming faster and stronger than I had before. I reached the buoy (the one I couldn't see in the beginning) and turned around to head toward the other, past a fallen tree in the lake. By the time I had reached the initial buoy by the dock, I realized it hadn't even been a half hour! So I turned right around to complete the loop a second time. This time, I really did settle into my forever pace. It was incredible. My body and mind made me feel like I could swim forever. I felt fluid and strong and able. And even better, the sun was shining and it was a gorgeous morning.

Although most of my teammates were strewn about all over the lake, I felt safe with a few kayaks nearby. Unfortunately, some of the speedboats in the distance left a bit of a wake -- which made for an interesting segment of my swim... I basically had to roll with it and make do. I made it a point to relay this to my brain, as this could very well be the case for race day. Expect the unexpected and just go with it! And I managed just fine. Took me off my groove for a little bit, but I eventually found it again and my confidence in the water soon came flowing back. As I came up on the final minutes of my swim, I headed toward the shore for what became a new milestone -- 1.5 miles in one hour!

After toweling off and doing a quick-change into my running clothes, I sprayed on the sunscreen and popped a salt tablet in preparation for my run. For whatever reason, I initially thought we had an 80-minute run on calendar. But when I got to the start of the run course (a.k.a. bottom of the trail) Coach Simon had told us to repeat a 2.5-mile out and back as many times as we could in 2 hours and 15 minutes. Not what I had expected -- but I was up for the challenge! Mentor Michelle and I hit the trail together and shot for a 10-10:30 min/mile pace at a run/walk of four minutes on - 1 minute off. It worked for us for a while, but the sun began to get warmer and the hills, a little steeper. It didn't take long for us to break a sweat, but we had plenty of water with us and hydrated regularly. I'm not used to running in the heat as much, let alone after more than a mile of swimming, but I did my best and worked on the mental training all at the same time -- not letting myself get easily discouraged or panicked about not going "fast enough". It was challenging, but a great opportunity to let my body feel all the elements of what I was putting it through. A little fatigue, some tightness in the calves, a lot of sweat (hence, a lot of salt & water replacement), but a sharp mind and determined will to do the best I could. After we would reach one end of the 2.5-mile stretch, we'd head back up and down the rolling hills of the trail, paying close attention to the rocks, uneven surfaces and tree roots. Trail running is no joke, and I'm always amazed by the runners who run them regularly and with ease. I'd find moments where I felt a little heavy and sluggish, but I'd take a few sips of water and make it a point to add a little bounce in my step to pick up the pace alongside Michelle, who was great company for this run. There was also more than a handful of times we'd find our groove too and book it along the trail. We'd find a few dead bugs on our arms and legs at one point and took that as a clear indication that we must have been running lightning-fast ;)

After 2 hours and 15 minutes, Michelle and I successfully completed 10 miles! I felt absolutely awesome at the end and even had enough to sprint out the last quarter of a mile or so. And it was just in time to join the rest of the Team in a "quad bath". It's the first I had ever heard of this term -- everyone had kicked off their shoes (with the exception of Mentor Margaret whom I believe ended her run IN the lake). But we all hiked up our shorts and soaked our trail-dusted and bug-laden legs (ew) into the lake for a soothing and chilling ice bath. Loved it!

During our soak, we each took the time to reflect on what's going on in our heads at this point in the season, and voice to one another the excitement, joy, pride, as well as trepidations and any anxieties about our races. It was great to hear from everyone and know none of us is alone in our mixed emotions. Even the 3-4x Ironman finishers on the Team voiced their concerns and butterflies for their upcoming races. Again, the whole dialogue bonded us much more as a Team. Here's one of the SMC Gael Alums on IronTeam ~ w/ BK & Tony. "Team in Training, bringing alums of all ages together..."

On Sunday we had a 30-mile bike ride on calendar. I was anxious/excited again to try something new and different -- the installation of and first ride with my new aero bars! We started off at Lunardi's Market in Danville and made our way to the Highland Loop -- which is a section of country backroads that go from Danville through to Livermore and back. We had a fair share of riding in road traffic, lights, etc. It still often gives me some apprehension, just because you can never predict what the cars [and drivers] are going to do. But I took it one pedal stroke at a time, and managed to fuel (one-handed ride) safely within the bike lane, staying balanced and confident. I'd look down from time to time thinking it was WEIRD having so many bars in front of me and a number of options on how to hold them :) On flat sections of the road, I'd practice taking one hand off and resting it on the elbow pads of the aero bars, while keeping the other hand on the hoods. Then I'd alternate. The day was heating up fast and was probably up in the low-seventies by 10 a.m.

Unfortunately no photos, but we managed to ride by a snake in the middle of the road (yes, it was alive), and maybe three feet long. Which scared the crap out of me. We also encountered a real gentleman in a pickup who crept up behind us and deliberately gassed up and drove just about as close as he could to each of our bikes, before speeding off. I never really understood road rage. Or for that matter, who would waste their time getting that worked up.

Somewhere along the ride, Helen unfortunately encountered a mishap and broke her rear derailleur, ending her day early. Thankfully, another one of our teammates, Jen Jay, was nearby and came to the rescue. On the way back from Highland Loop, when no one was watching, I finally decided to give it a try. I put my right arm on the the elbow rest and calmly removed my left hand from the hood to rest on the other. I was doing it! Riding aero and I felt comfortable! No jolting or wobbling around. I was pedaling smooth, cutting through the wind and feeling fantastic. When approaching a stoplight, I'd calmly change positions, downshift and apply the brakes. It all just felt natural. I also realized one of life's simple pleasures as a cyclist: the coast & roll. Sometimes, I catch myself speeding up to a traffic light, only to see it change from yellow to red, before having to get ready to come to a dead stop. But of course when timed properly and with enough cars in the lane next door, it'll inevitably turn green again -- which if you're lucky and in the right spot at the right time, you won't even have to stop, can coast a little (and practice balancing, in my case) and can just roll right on through. Hah, not rocket science, I know. But oh-so-nice and always makes me happy when I can pick my riding groove back up and keep on going. Which is pretty much what happened through ALL the traffic lights on the way back from our ride :)

By the end of our 30-miles, I came back feeling accomplished and fulfilled after trying something new and succeeding. However I was also given a wise warning later on in the day from Coach Sedonia to be watchful of how long and how often I'm in any type of aero position that would otherwise have me leaning forward for sustained periods of time. The thought hadn't even occurred to me -- but if you're hunched over for a long time, your nutrition, calories, food and everything else may stay stuck in your gut, until you finally lean back or go upright, with the sensation of your nutrition wanting to come back UP, or worse yet -- out some other direction. I was mortified when I heard this but glad to have the info so I can avoid this in the future.

Topped off the training weekend with a relaxing barbecue at my house with a few teammates -- of course, complete with a viewing session of Ironman Louisville 2009 (with cameos of Coach Mike, Team Manager Merla, and a few others from last season). Coach Mike, Coach Sedonia, Nick & Dana were ever-so-kind to drop by with yummy dishes, smiling faces and as always -- good stories to share. Here are photos of Nick manning the grill with his shrimp-kabobs; and Sedonia's heavenly lasagna, paired with Mike's comforting garlic bread. Dana brought a pasta dish and I made my favorite BBQ Chicken. Good times and of course, countless laughs, were had by all.

All in all, another fabulous weekend ~ and the bonus day of no work and a rest day from training for the Memorial Holiday was just what I needed. I'll be training this week but going light, in preparation for the biggest training weekend yet..... 3/4 Iron at Clearlake! Yes, folks. I will be:

swimming 2 miles;
biking 100 miles; and
running 16 miles.

This is pretty darn close to the real thing and I can only imagine what new lessons, experiences, highs and lows the weekend will bring. Stay tuned!

***
Week #29 Workout Summary:

Swim: 1 hour and 0 minutes
Bike: 4 hours and 0 minutes
Run: 2 hours and 30 minutes
Core/Strength: 0 hours and 30 minutes
Total Workout: 8 hours and 0 minutes

My Fundraising Progress to Date: $8,566

Reality Check: 13 Weeks Until Ironman

2010-05-27T11:13:00.000-07:00

I can't believe all this is becoming real. It's really happening. I don't know if it's the Coaches' Emails that the Team is getting with mention of "Race Phase" being thrown in, or that I just recently requested my time off from work in August. Maybe it's the fact that I just got an email in my inbox that starts with "Dear Ford Ironman Louisville Athlete". But it hit me. I'm doing this and it's going to happen. I'm headed to Ironman.

It's funny. I still have people coming up to me asking things like, "When's your marathon?", or "How's your little triathlon training going?" Some people have even congratulated me, thinking I've already done my event.

Shout-out to YOU -- the person reading this and have likely read at least one or two of my posts this season, and have some inkling of what is going on. To those of you who aren't on my Team or haven't been on the trails, in the pools and lakes, and along the bike courses with me, who STILL read up on my journey from time to time... a special hug and thank you to YOU. I know I've alienated a number of friends outside the Team (and TNT) with all my "I'm busy's", "I can't tonight's", and "You'll never believe how far I went today's". By now I probably sound like a broken record. But your support, listening ear, and just helping me keep my sanity through this roller coaster of a ride has been invaluable. And I have not forgotten any ONE of you who has been there for me through it all.

So no one told me that along with Sexy Phase of the training season, would come Emotional Phase. Word to the wise for any and all of you who run into me during the next thirteen weeks: I am a wreck! Giddy/excited one minute, inspired and dewy-eyed the next, belligerent at work because I'd rather be doing an interval set on my bike trainer, or on the verge of tears for no apparent reason. Absolute roller coaster, thinking about everything I've done and endured in the last six months and what's in store for the following three.

I bought myself my new set of aero bars yesterday. In the beginning of the season when I bought my road bike, I told myself that would be my reward for having kept going and getting back up off the ground after countless falls. I equate the aero bars to the big girl's bike - the ride of an Ironwoman. The real deal and what triathletes and time-trial racers use. Of course ~ that puts me in a whole new [OUT OF] Comfort Zone, but that's all part of it. At this point, I've reconciled the fact that I have plunged into countless uncomfortable, foreign, core-shaking experiences. But the more I fight it out and work through the adversity, the more my comfort zone expands. And that's one of the things I've grown to love (and even crave) about triathlon. So aerodynamics, here I come! I bought a pair of jammer bars, or shorties, as they're also called. They're specifically designed for road bike geometry, and are a good compromise of adding some aerodynamic benefits and an alternate riding position, without completely changing your fit or hunching you over too far into an aggressive position. I'm scared of them because they're so carbon-lite, and I'm freaked out that the tiniest anything will crack them. But alas... this is the new monkey wrench I've thrown into my soon-to-be repertoire of bike-handling skills, and I just gotta go for it. I just have to give it time, practice, patience, repetition & muscle memory.

As I said to myself in the very beginning: I want to be an Ironman. And to become an Ironman, you need to have a bike.

Do you believe that? And here I am.

Sometimes, I feel like superhero. I get up in the morning, get ready for work, commute, walk to the office and go home like every other person. But the slight twinges in my upper back or tight calf muscles are quick to remind me I've been working my TAIL off, outside what some would believe are "normal hours" of the day. Before and after work I'm usually jetting out one door and into another to quickly change into my uniform of some kind of wicking spandex, ranging from the wee hours of the morning, to times of the day that others would argue are precious sleep hours or when I "should be out at the bars" or at Happy Hour like most 20-somethings my age.

The truth is, there's an extra bounce in my step during my walk to work -- because I know I just put my mind & body through hours of hard work the night before. When I go to eat lunch with a colleague, I'm already planning out my meal for what will be the most efficient stores of energy I'll need to burn for my swim, bike or run later that night. I have a newfound sense of confidence in my abilities that I would have never even recognized without going through what I have. I've seen my potential. And I CAN go farther than I ever thought possible.

And to those of you who still call me crazy or wonder why I do any of this (first of all, congrats on making it to my blog and getting to this part of the post), I'd like to share with you an excerpt from the book I've been reading...

Triathlon should be about love: love of yourself, love of the sport, and love for others. Love the process. Enjoy giving your best effort, improving your swimming, biking, and running, reveling in the heat of competition, and getting to know like-minded people. Triathlon remains a joy when it acts as an antidote for stress and a healthy escape from the demands of your life. Triathlon should contribute to your growth as a person, promoting admirable qualities, such as humility, passion and patience. [It] has a strong spiritual component; it challenges you to push your limits and expand your horizons. The sport can be a source of profound meaning, satisfaction and enjoyment. Triathlon is like life, filled with challenges, struggles, excitement, setbacks, failures, and ultimately, success -- and to triumph in the mental race is to seize victory in life itself.

Another Good Showing at the Markers & Some Personal Down Time

2010-05-24T10:22:00.000-07:00

Well it's Monday again, and I'm feeling pretty sore - legs are brick-like, shoulders a little strained, and my core is definitely feeling the love from the past few days. I think it might be time for another massage to help loosen me up.

Unfortunately, no cool action photos from training this past week, but I'm happy to report that it's been a week of focus and consistency. I took some time off last Tuesday to recover mentally and physically from the alternative workout Sandy and I did in lieu of our 80-mi bike ride. I spent the evening after work stretching, foam rolling and just giving myself a general mental health day. Which my body appreciated.

On Wednesday I was back with Team Shadow for their final stationary spin at Sports Basement in Walnut Creek. Coach Paul had a good set of challenging intervals (simulated hill climbs & cadence drills) for us. I held back a bit and stayed at my tempo pace on the bike (keeping my heart rate at about 155 bpm). Our trainer workout lasted just over an hour and by the end, I felt accomplished by pushing myself to a manageable level on the bike. I was tired -- but not utterly exhausted or hurting (a good balance I think, especially for Recovery Week).

Thursday was our 10k run marker. It made a huge difference to have my teammates there to keep me accountable. Michelle, Nick & Phil were there to meet me after work on the Iron Horse Trail in San Ramon. The goal was to run my fastest time for a 10k (6.2 miles) ~ falling somewhere in between my 5k pace (8:55 mins/mile) and my threshold pace (9:14 mins/mile). Again -- this is fast for me. I'm not used to running a fast pace over a long distance. So gutting it out like that for 6 miles is a heavy undertaking for me, and I can't stress that enough! Here was the breakdown of my splits:

Total time: 59:36
Average pace: 9:37 mins/mi

Breakdown in laps (1 lap = 1 mile) for average pace:

Lap 1: 9:47 mins/mi
Lap 2: 10:31 mins/mi
Lap 3: 9:54 mins/mi
Lap 4: 9:55 mins/mi
Lap 5: 9:01 mins/mi
Lap 6: 8:52 mins/mi
Lap 7: 8:00 mins/mi

I was really pleased with my time. It's a personal best for this distance. I could have done more of a warm-up in the beginning, which is reflected in the fluctuating time between the first and second laps. But I was so impressed and surprised by my ability to pick it up and negative split. I told Coach Simon that all in all, this is the fastest (while consistent) that I think I've ever ran and I'm excited to see the possibilities.

My V-DOT score is going to stay at a 34 (improving from a 27 at the beginning of the season) and will likely stay at that level from now until August. Here's where we start planning out my marathon plan for race day.

By Saturday, I was still a little sore from the running impact (I had forgotten how much easier on the body swimming and cycling have been!), and we were due for a 2-hour long/slow distance run with our training captains. Tony had led us out to Crown Memorial Beach in Alameda. I hadn't run that course before and it was a gorgeous day for it. [The funny thing about this spot is that although I hadn't recognized the run trail ~ I in fact HAD been there before -- for a crew race back in college!] I just had a different perspective, in more ways than one :)

I decided to strategize and do a run/walk for this training. I stuck with 4 minutes run: 1 minute walk. And Marina stuck with me all throughout. We both plan to use a similar strategy for our races and although it can get challenging to slow down to a walk when you're in your run groove ~ we thought it wise to start practicing our run/walk plan so we can get used to it. And boy were we glad we did.

After one hour, we had exceeded 5 miles! To our own surprise, we had actually gone faster than we would have, than if we had consistently ran the whole way. Our long/easy pace is about 11:04 mins/mi. But during each of our 4-minute intervals, we tried to keep it at a 10:30-10:40 mins/mi pace. We used up our 1-minute walks wisely, cooling down and hydrating-fueling. And before we knew it, we were on our way to a negative split! Our pace on the way back (during the second hour) was all the way up in the 10:15 mins/mi pace and oftentimes would jump even faster. But we maintained and gradually brought it back down before we got too excited. I kept thinking to myself how much I wanted to "save it to the end" before I gassed it up. As we approached our original starting point, we had another 3-4 minutes before the 2 hours were up, so for my final interval, I went all out and ran as fast as I could -- and stayed alert on my form and consistency. In 2 hours, I had successfully completed 10.5 miles with a negative split. I could not have been any prouder (and I felt great!).

Best part ~ Rocky and Tony went out to the beach with me immediately afterward for a fresh, homemade ice bath. Which you just can't beat. Hilarious to watch too, I'm sure. Helen, Nick, Marina, & Dana stayed at the bath house to spectate from up above. We kicked off our running shoes and fuel belts and got in at low tide, so the further out into the water we walked, the more shallow it got. At one point, I just thought it would be easier to hold up my running shorts and kneel directly into the sand and let the icy cold water just splash to get my tighter muscles in the quads/hamstrings. Of course ~ trying to kneel was about the toughest thing I could have gotten my body to do after just running over ten miles and doing my run marker a couple days before. But once I got down into the water, legs submerged in the chilly waters, I was oh-so content. Had to hand it to the guys, too. Nothing says Iron Family like squatting together in open water, exposing all our bike short tanlines. The weekend surely brought us closer together again.

It was nice to have the entire afternoon wide open on Saturday. I couldn't believe we were done by 11:30 a.m.! After a leisurely lunch with the gang, I was headed back East. I had some good q-time to myself, repaired a slow leak in my front bike tire, and got to enjoy a fabulous home-cooked meal with my good friends, Gina & Rich.

After a good night's rest, and another treat of sleeping in until 7:30 a.m. on Sunday morning, I was back out for another marker: this time, on the bike. Unfortunately, there were some glitches with the Garmin, so I couldn't capture my total time for the marker itself, but my RPE (rate of perceived exertion) was definitely high - probably a level 8-9 (of 10) consistently, with a few 10's thrown in for good measure; I pushed out everything I had in me as I climbed up the canyon. We had some major headwinds, so it made for an even more challenging ride. But I kept my cadence up, let my heart rate go where it wanted to (I checked a few times, and it was definitely above threshold - up at around 173-174 bpm). It was by far the hardest I had ever pushed up and down those hills and I felt like I was flying.

Despite the fact that I didn't capture all the confirming numbers and data, I could definitely take home a giant chunk of pride and fulfillment in knowing I put my all into that ride. Once I finished the marker, I thought back to my first ride on that course. I've sure come a long way. It hasn't been easy and I've had my share of hard times, frustration, doubt and anxiety along the way. But like I'm always saying, it's so important to look back often. It's kind of the nature of the beast for my teammates and I to constantly be eyeing forward, building on more hours to our workouts, upping the intensity, moving closer and closer to our race day. But in the blink of an eye, it'll all be over and in order to build the confidence I need for my race day, I can't ever forget where I started in the very beginning. No swim background. No bike. All smiles, excited to learn some new things, and blissfully unaware of everything that I would encounter 6-9 months later :)

Additionally, there were a few moments during both my run and bike markers, as well as during my long run on Saturday where I learned another valuable lesson ~ I found myself during pockets of time feeling a little winded, body feeling "alive" (what endurance athletes by and large will say instead of in pain) but incredibly focused. No matter what was going on in my head or what my body was doing ~ I felt this urge to just move forward. It was like I had blinders on and didn't care what was going on outside of my zone. I was in the moment and I was doing what I was meant to do. It was then that I'd look down at my watch and see my splits were faster than I'd ever seen. I was truly astonished by my performance because more than anything, I was doing it for me. Not for anyone else, not to prove anything. For once, I wasn't distracted by numbers, or other people around me. All I was doing was propelling forward, smoothly, consistently, and freakin' fast! Whether it was quick cadence and turnover and a natural forward lean on the run; or strong, forward momentum as I'd push down and pull up on my bike pedals -- I truly felt powerful and in my element. And that's the kind of focus I'd love to have for my race day.

I was home again on Sunday before noon and it was such a joy! After a nice hot shower and taking in the rest of my morning, I decided to take a trip on over to the Oakland Hills to visit Belinda at her Sloshball Fundraiser for LLS. It was a gorgeous day to be outside and it felt good to just sit and kick back. Not to mention, rest these tired legs from all the running and cycling. Here's one of Dana, Honoree Matt & I...

I've got one more marker to go -- the timed 2000 yd swim. I'll be doing that tonight and will let you know how it goes. In the meantime, it's a little more rest before upping the ante again, in preparation of our big 3/4 Iron Weekend in Clearlake. It's in t-minus 12 days!

***
Week #28 Workout Summary: [Recovery Week]

Swim: 1 hour and 30 minutes
Bike: 3 hours and 30 minutes
Run: 3 hours and 0 minutes
Core/Strength: 0 hours and 0 minutes
Total Workout: 8 hours and 0 minutes

My Fundraising Progress to Date: $8,451

The "Pouring In" of Funds; Finding the Drive; & Tackling an Impromptu Triple Brick

2010-05-18T09:56:00.000-07:00

Well, well, well. I write you from the other side. I've emerged from my 3-day weekend ~ which was hardly a walk in the park. But certainly a memorable and fulfilling few days. With a few laughs and good times thrown in the mix. Where to start...

Saturday was designated Volunteer Day for LLS, at the San Francisco Oyster Fest. Let me tell ya... it was fun, but not as care-free as you would think! Leanne, Margarita, Sandy & I were of about 100+ volunteers who came out to Fort Mason, giving up our day to pour endless pints of Guinness, Harp Lager, Smithwick's Irish Pale Ale, and Kilkenny Cream Ale (and yes, our Black & Tans); and work the front lines for tips, all to benefit the Cause.

The surprisingly chilly day was filled with a good share of politics, camaraderie, a little bit o' drama ~ and naturally, Sandy and I making the best of the situation at hand and rolling with the punches. We were on our feet for a total of eight consecutive hours, toughing it out [arm warmers on, arm warmers off ~ depending on when the sun decided to show], sharing a pint or two 'neath the truck, and putting on our smiling faces into the late hours of the afternoon in an effort to raise some more buck for the Society. All in all, a fun day, but took more of a toll on our minds and bodies than expected :) With that said, however, we raised a total of $10,662.06 in those eight, consecutive, committed hours! Thanks to all who came out and threw some change into our tip boxes! Every dollar made a HUGE difference!

Sunday, I woke up feeling fatigued and with zero motivation. Had a bit of a twinge in my left hip flexor, too. Coach Mike's excursion to Pacific Grove for an open water swim (with the otters) and long run was cancelled at the last minute, which made it even harder to get myself out of bed to workout solo. Thankfully, after a chat with Sandy, she helped me to break down the workout into smaller chunks, which seemed much more manageable. So off I went! Out the door at the generous hour of 11:30 a.m. to conquer the "OYO" (on your own) training day. I managed to swim my required 2000 yds in the pool and then went on to immediately complete a 7-mile run out on the Iron Horse Trail in San Ramon [shout-out to Mentor Tim from the Marathon Team whom I "ran" into, while he was completing his longest walk of his training season ~ 21 miles! Seeing him out there on his own too picked up my spirits, when I felt myself getting tired. Can you imagine? Walking 21 miles? I've got to hand it to our Walk Team!]. The training day, though successful, wasn't pretty... I was tired, and covered in salt and chlorine (despite the shower rinse during my transition) ~ but again, they never said Ironman training would be pretty. I was just so relieved, and proud of myself to have done all of that on my own ~ something that seemed so daunting to me, and the least of what I wanted to do that morning. Note to self: Need to remember to hydrate much more after swim. And for tempo runs, be sure to stock up on the salt tablets. Went to bed on Sunday still with a tight hip flexor. Woke up with sore quads = more salt / electrolytes needed in general.

Monday was my designated PTO day from work (which I would have needed anyway, after the last couple of weeks I've had at the office). It was originally intended to get in the 80-mile ride on the Vineman Course, that the rest of my Team had done on Saturday, while Sandy and I were volunteering. Unfortunately, Mother Nature didn't agree with our plan, and it was expected to rain all day in the Bay Area. Alas, Sandy and I did what we do best ~ and improvised :) Thanks to Coach Mike's alternate plan (thanks?), he set us up with a Triple Brick (3x brick).

A segue on the definition of a "brick", particularly, of the bike/run variety:

"Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race. By doing a series of short repeats you also switch sports (and therefore muscles used) several times in the same workout. You are practically teaching your legs and body to switch as fast as possible and as efficiently as possible between two very different kinds of effort. When you stop biking and start running, the legs feel “strange” and heavy (this is why they call these workouts bricks!) and the heart rate goes up, as our bodies try to switch the blood from flowing into the muscles used for biking -- to those used for running. This feeling is more pronounced at the start of the run and usually the legs get better as time passes - although probably never as fresh as those you have when you run without biking before it. Brick workouts help shorten the time our legs take to start feeling more normal, thus allowing us to run better and faster. It is not uncommon to experience cramps when starting to run after biking, especially if you are not used to it. As usual, listen to your body and slow down if you feel a cramp coming. A carbo gel and water will also help if you are experiencing cramps due to the decrease in muscle fuel."

So with that said, Sandy and I were to do three bricks. One after the other. And let me just say ~ it did a NUMBER on us! (You can take that as a good or bad thing; depending on whether you are one of our Coaches or a friend/loved one who cares for our mental sanity.)

Because of the rain, we did our bike segments on the trainer (which is arguably more challenging than on a flat road or regular bike ride, because of the resistance and power intervals you have -- you're basically pushing harder and for a longer, sustained period of time). 10 mins of one-legged drills; 30 mins of spinning at an average heart rate of 155-161 bpm; and with three rest intervals in between ~ made up our first hour of the bike. Our run actually consisted of a few hill repeats, thanks to Sandy's lovely neighborhood in Marin. Our 10-min rain run proved rejuvenating and surely woke up our calves.

Lather, rinse, repeat. Anger and delirium set in by the middle of our second bike segment, as we dreaded our third set, and the rain got heavier past the protective overhang in our spin area. But we coached and encouraged each other through it, blasted the tunes, and hydrated and fueled along the way. Our second run had us doing a slight negative split (i.e. to run the second half faster than the first), which was good ~ probably an indication that we were ready to get this done and over with.

We had arrived at our third and final set of the brick. My left knee had a bit of a twinge ~ and it was hard to determine just which muscle might have been pulling on it. I stretch my IT Band religiously so I wasn't sure if that was the cause. The only way I could get through this last hour on the bike, was by not thinking of the whole thing. I had to break it down into pieces. After the drills, I had ten minutes to push it. Just ten. Focusing on the ten and doing what I could to get that heart rate up and keep it there. I worked up an enormous sweat, that I couldn't even tell anymore what was perspiration on my dri-fit shirt, and what was left from the rain. I was drenched! A couple Tropical Punch Shot blocks. Water. Spin. Push. Sweat. I just kept repeating like I was a machine.

Then, Sandy would call "Five minutes!" It gave me a hint of relief, but in no way told me I was home free. "Keep steady at 155," I would tell myself (making sure my heart rate wouldn't drop). It really taught me a lot about how to control my heart rate, reaching threshold, holding back to conserve energy, and pushing it back up after the recovery periods. After five minutes of recovery, I started another 10-min piece, bumping up that heart rate again. Another 5-min recovery, and one more big pull.

It was then that I thought about reserves. Stores of energy we keep that many times, we don't even realize are there. They come out when we least expect them. My body (not just my legs -- we're talking lower back, abs, arms, shoulders) were throbbing at this point. We were coming up on 3 hours and 45 minutes of training HARD [I know we've done long workouts before as a Team, but the effort level; exertion rate; and overall quality of this training day was of a whole new caliber]. My body ached, my mind got impatient, but I pulled out WHATEVER reserves I had in me, and as I looked on the Garmin during the final minutes of our last bike segment, it read something like 16.7 mph and 165 bpm -- numbers that are really high for me, and especially at the end of a workout like that. It assured me that I had the strength and ability to go hard and to negative split. I remember the song Sandy had on her playlist. It was Jennifer Lopez's "Let's Get Loud". It's a total party song that if I weren't in pain and drenched in sweat, would have gotten up, danced and sang to. But instead of taking my focus off the task at hand -- which was to finish strong, I thought about my finish line at Louisville. Finish lines end with a party. Especially at Ironman races. They end with blaring music, and for a minute, make you forget how late in the night it is. Finishers are given a HUGE celebration for the hard work, mental and physical exhaustion they've been put through, and the brand new feats they've reached ~ despite all the obstacles. Now... the completion of a triple brick is hardly the equivalent of a huge party. But it surely deserves a celebration of a new victory. And I was coming up on this moment (regardless of how endless those last two minutes of the that power interval seemed). As soon as Sandy said, "Transition to run," I calmly stopped spinning, threw on my running shoes and ran my final set of short hill repeats under the rain.

Tired, soaked and sore, we scaled the top of our last hill and completed four continuous hours of our triple brick (and nearly 40 miles of riding for me; a little more for Sandy). We did it!!

After taking in my recovery drink, a hot shower, and a sorely-needed deep tissue massage (discovered major scar tissue in my hip adductors and partially in my glutes; very loose IT Bands though!), I said my goodbyes & celebratory thanks to my partner in crime, Sandy ~ and headed back home to the East Bay. Unfortunately ran into some traffic on the way home, but nothing could take away or shake my level of satisfaction & fulfillment from what I had put myself through that day.

[*Note: All photos, though inserted throughout the story, were taken after the workout. There was no sandbagging taking place during the four hours of exercise.]

This morning I woke up with some pretty evident twinges of pain, a little bit of the "penguin walk" once my feet touched the floor and I walked around the house to get ready for work. But instead of being overcome with complaints or regret about what I put my body through, instead I felt proud. It will probably sound masochistic to many of you, but I felt like I "earned the pain". Like I earned the opportunity to feel what my body is capable of. What it can do, how far it can be pushed, and how quickly it can recover. Of course I plan to "actively recover" this evening with a swim, and do light workouts this week to let my body fully recover and repair. And this probably sounds like the extreme of positive thinking and looking for the so-called silver lining... but I feel so fortunate to feel what I do at this very moment.

It's becoming bittersweet all of a sudden, now that we're counting down to race day, and thus, the end of our training season. Seeing all our hard work come to fruition -- fantastic. Preparing to say goodbye to the training program we loved to hate for 9 months -- tough. Because of this experience ~ the highs, lows, and literally -- blood, sweat & tears -- I've gotten to see what my mind and body are truly capable of, and I'm sad to think about the experience ending. I've found I'm MUCH more motivated by goals, and having a race or event in mind to work towards. The routine of going to the gym "just because" has never really motivated me. And yet, being exposed to such a tough swim/bike/run regimen has basically given me the body, sharpened mind, and mental skill set I've always wanted, and now I'm not so sure what'll happen next after August.

We'll see what becomes of my fitness "plan", but until then, we gear up for the heavily-anticipated "Race Phase" of our training, where my Teammates training for Ironman Canada (IMC) and Ironman Louisville (IML) take on a new direction from those training for Vineman in July. Since we (IMC/IML-ites) have an additional month of training, our programs will differ slightly but will no doubt be more challenging, demanding ~ but as I always say, equally as rewarding and fulfilling.

...On to Recovery Week!

***
Week #27 Workout Summary:

Swim: 1 hour and 30 minutes
Bike: 6 hours and 30 minutes
Run: 2 hours and 0 minutes
Core/Strength: 0 hours and 30 minutes
Total Workout: 10 hours and 30 minutes

My Fundraising Progress to Date: $8,201

Some Key Lessons Learned This Week

2010-05-14T10:14:00.000-07:00

It's a multi-update week! For those of you who've been closely following. Life's been a little topsy-turvy the last few days and I wanted to share some of the biggest lessons I've learned as a result.

1. Things are never clear-cut or perfect. Always have a Plan A, Plan B, a C & a D. Maybe even an E.

- When life throws a monkey wrench (or two) into the mix, take comfort in knowing it's temporary, and there's always a solution. Support, encouragement (and equally, disappointment or things not turning out just as you planned) will come up when you least expect it. At the end of the day, it's about being flexible and rolling with the punches. You can't fall apart or let it eat away at you. Don't dwell. Accept the changes in your plan, and move on to the next best option that will carry you to where you want to go.

2. It's not about the Outcome. Keep your focus on the Process and enjoy the Journey.

- Two friends of mine, Rich and Mike C, reminded me of something really important yesterday. Combining their pearls of wisdom, I can summarize by saying that they told me the commitment, hard work and investment I am putting in now will be worth every second on race day. And to trust in that. Getting to the Louisville Start Line is where my sights are. Not the Finish Line. The Finish Line is the outcome of the day ~ not the determining factor of an Ironman's success. It's about getting to the start, taking in the fresh early morning, and recollecting the culmination of my nine-month journey. To reflect upon how far I've come. To take in the moment of calm before the race, breathe deeply and show gratitude for everything I've been blessed with, leading up to that day. After those few moments, is when I gear down, take charge of the day, focus, and leave nothing out in the water, or on the road. Nothing held back or left behind.

3. Attitude really is everything.

- I spent a lot of energy this week becoming disgruntled by my job. It's just been a bad week at the office. I've been saying things like, "Training's going excellent, but naturally, something had to give -- so it must be work." What I didn't take the time to realize was that it's ALL been a test. A test to see where my thoughts go, how well I can master my emotions, and how quick I am to let things go. And those are the skills I need to have in my back pocket for the Ironman. You have to focus on the Here & Now and keep all thoughts as positive as they can be. That's what will get you through.

4. When all else fails, trust yourself.

- At the office, I've noticed a horrible epidemic of negative attitudes, rude people, not enough time being spent on boosting morale and getting to talk to and really know people anymore. It was like a twist of the knife everytime I'd go to the coffee bar this week and someone with whom I work directly wouldn't even take the time to look up and say Hello. Not only was this incredibly disheartening to me, but it only fueled how upset I had become, because I constantly found myself asking, "Do people not care anymore?! What is the point of being nice and showing genuine care for the people I work with, if it's not even going to be noticed or acknowledged?!" And then the answer occurred to me... when all is said and done, simply be yourself. Trust in your abilities and strengths -- no matter what they are. You can't rely on external sources to validate or confirm whether or not you're doing the "right" thing. When in doubt, always trust your gut and stay true to who you are. No matter what.

5. "Respect the Distance."

- From The Triathlete's Guide to Mental Training. A much-needed reminder that this isn't kids' stuff. Day in and day out, I'm constantly thinking of (and on my way to!) swimming / biking / running / fundraising / juggling. The lifestyle of a triathlete. But what I had forgotten a while ago was that it's just not for any triathlon. I've ran into partners at work (seasoned triathletes at the Olympic-distance level) who've been astounded to hear about how much and how often I train. It surprises me that it surprises them! I've told them about our Boot Camp Weekends, the 3/4 Iron Distance Weekend up in Clearlake in June, and the big Triple Brick we have coming up in July, and they have trouble wrapping their minds around it all. And then I go back and realize, Oh. That's right. I'm training to swim, ride and run a really long distance, for a really long time. The magnitude of this race is huge. And it's not to overwhelm or intimidate, but the reality is that what I have chosen to undertake on August 29th is something so complex. It's a reminder that I need to go in prepared, flexible, ready to adapt to the conditions, and ready to let it humble me.

So in summation, I've learned that things won't always go as planned; people may come in and out of your life (with or without the support you may expect); and sometimes, it may feel like it's just you -- on your own, seemingly like you're the only one marching to your own drum, when everyone else is doing something different. But it's all part of life. And experiences like these not only enrich and teach you -- but they enable you to see a broader scope of who you are, and who you can become. Which is a model of strength, resilience, and adaptable to what life throws at you.

I have a rejuvenated sense of pride and excitement for what I'm doing. It took taking a step outside of myself [and the Iron bubble I've been living and training in for the last six months] ~ and of course, supportive and comforting conversations with good friends, to realize that the commitment, time, energy and sacrifice I've put in ~ really HAS been and is for something big. No... not just the mileage or distance. But for a life process and experience that is changing me and making me stronger. As I was reminded, I only have three more months of my Iron season. Three! It's a true privilege and honor to be doing what I'm doing, with the right people, for the right reasons, and giving back in the process. Sure, it can get monotonous, and the friends will occasionally get tired of the ol' "Sorry, I can't tonight; I have to train" excuse. But I can't ever take this experience for granted, and I intend on making these next three months a time of focus, fun, working more on building the mental fortitude needed for 8/29, and equally embracing the challenges and successes that come my way. And of course, bank some more cash for the Cause that's helped to inspire & bring me to where I am today.

Here's my plug for the San Francisco Oyster Fest, hosted by O'Reilly's ~ TOMORROW!

Saturday, May 15, 2010
11 a.m. to 7 p.m.
Fort Mason, SF
$30 General Admission
www.sfoysterfest.com

ALL Beer Tips to benefit the Leukemia & Lymphoma Society!

Yes, I will be there all day, on my feet, ready to pour you pints of Guinness, Harp & [will have to perfect my] Black & Tans! This means I have moved my 80 (yes, 80)-mile bike ride with the Team to do on my own ~ to ensure we get some of the friendliest faces out on the lawn to collect your spare bills and change for the Cause! Last year, we raised $10,000 in eight hours ~ and hope to outdo ourselves this year! Come out and enjoy the festivities (food, drinks, music ~ CAKE will be headlining) and meet The TNT Endurance Athletes from the SF Bay Area!

More updates on my weekend training next week!

Taking on Diablo

2010-05-11T22:22:00.000-07:00

Today was another surprise. I successfully completed my first set of hill repeats up Mount Diablo!! I'll have to back up so I can give you more context.

First of all, making it to Tuesday workouts with the Team requires extensive planning and a village of people and favors. Since I need to be in Walnut Creek by 6:15 p.m. that means I have to go straight from the office in SF via Bart. Which in turn, means I need to take everything with me in the morning. This meant the "purse" I brought to work consisted of items like my wallet, lipstick, blush, a heart rate monitor, a book, bike shorts, Gu, a phone charger & arm warmers. I was a walking yard sale on my way to work, with everything but the bike, helmet & shoes. Thankfully, Coach Mike is always ever-so-kind to bring my road bike (and gear) with him to WC, and Nick graciously picked me up from the Bart Station and returned me home after dinner. Now those are just the logistics to get me from Point A to B.

Typically, the Team does spin workouts ~ providing the comfort zone of being stationary, right outside of Sports Basement and altogether in a nice little line, set to the tunes of ZZ Top or The Red Hot Chili Peppers. But in recent weeks, thanks to the late sunset, Coach Dave has led the Team out for a full-on bike ride. And not just any bike ride -- a series of hill repeats up "The Devil Mountain".

The picture I had painted in my mind of this alleged "climb up the mountain" was bigger than I can even tell you. I visualized us literally climbing a mountain. Rocky terrain (i.e. no paved road), ridiculously steep grade. And Coach Mike's term of "relentless hills" used to describe it didn't do much for picturing a pretty "little" hill instead of this giant mountain. This meant it was time to extend beyond my own comfort zone again... on a weekday, after work, and I needed to get my mind right and calm the nerves before I got there.

To add insult to injury, my day at work was also pretty rocky. Manageable for the most part, but [without going into too much detail] in the latter part of the afternoon, I was asked to handle a huge "emergency" task that had me on edge and left in the middle. At the last possible second, the entire project was cancelled, leaving me a little annoyed, with wasted time and resources & unfortunately, unacknowledged for all the behind-the-scenes work I had done. Not even a thank you ~ just another "emergency" task placed over it, which started the hustle and bustle all over again! This all occurred about an hour and a half before I was to "scale the mountain". Thank goodness I had the other half of my amazing Town Hall skirt steak sandwich awaiting me. I told myself in the beginning of this week that I'll be fine through all the stress & intensity of the training week, combined with work as long as I have two things: food & sleep. So the sandwich did the trick and before I knew it, it was time to hop into the bike jersey and jet out the door.

By the time I met up with Nick, the sun was shining in the East Bay. Nick was his usual relaxed self (he makes riding a bike look effortless) and it helped me get into the zone. I suited up and fueled up with Gu in the parking lot, and soon after, the 13 or so of us were off. Where we were going or what we were approaching was still a mystery to me but I took it head-on and broke it down a few yards at a time. On our way out of the parking lot, there was an abrupt stop, causing me to think/act fast, unclip & do an unexpected stop. This was definitely a victory for me, considering where I was not too long ago...

Through some residential streets, into traffic riding the bike lane, through a round-about and another few miles up on a steady incline... we reached the North Gate of Diablo. Coach Dave instructed us to ride past the guard gate and to the first stop sign, where our repeats would begin. The emphasis and objective of this workout was to ride for 6 minutes at our threshold pace (or about 169 beats per minute for me). And to do as many as we could before sundown. Alas, the Garmin ran out of juice and I again had to rely on the "feel" of my natural exertion as my guide on how hard to push up the mountain. Coach Mike rode the first set with me, telling me I had to beat him up the hill, but that he wouldn't make it easy and I "had to earn it".

My first perception of the hill was that it reminded me of Beach Hill on the Wildflower bike course. Now again ~ remember that not only did I used to loathe and fear hills, but there was no WAY I could decipher one from another. Mike affirmed this part of Diablo resembled Beach Hill and it occurred to me that I'm learning and familiarizing myself with much more than I thought :)

I pushed and pushed (and it was actually kinda fun!) and when we reached 6 mins on the clock (I was in front of Mike!) ~ hardly a flattening out of the road, I pulled over and prepared to manually turn my bike around for the descend. I still wasn't comfortable doing a sharp turn on the narrow roads. I get this mental block to do it and picture myself leaning too far over and hitting the ground hard. It looks really scary to me.

Off we went on the descend: it was steep, but fun. I got down into the drops, shifted up to the big ring and pedaled through. When it came time for our turnaround however, I was not very prepared (I barely saw Helen waiting at the stop sign and signaling us). Mike screeched over to the side and I tried to find a level place to safely stop too. I found a little dirt section, unclipped and applied the brakes, but didn't feel as stable. I stuck my foot out and stopped the remaining momentum with my foot, but was still facing downhill. Phew! Hardly a safe or steady stop. I was just thankful I stopped in one piece. Of course, I forgot to downshift and did it manually before I started on the next repeat.

Coach Dave rode the second one up with me, teaching me how to countersteer on the turns (both uphill and downhill). It was helpful to get his insight for an especially advanced cycling skill. The climb went well and it kept me honest, and soon came the turnaround point after another 6 minutes. Dave said, "Ok, here's where you're going to turn. Be sure to take it wide." -- "Umm... you mean I'm going to do that right now? But what about my mental block? I WILL fall. I see it happening," I said, shaking in my cleats. Dave rode up ahead and showed me an example of what it's supposed to look like. "My turn is not going to look like that," I said. There were no oncoming cars or bikes ahead, the ground leveled out a bit, and there was a shaded area right in front of me. If there was ever going to be an opportunity to make this sharp turn, this was it. I took a deep breath, maintained whatever confidence I could muster and faced the dragon. I rode as close to the right edge of the road as I could and started to turn my handlebars and shift my weight. The minute I could feel any doubt creep up or start to slow down in my pedalstroke, Dave yelled, COMMIT, COMMIT, COMMIT! Just then, it's like this wave of power came over me and I had completed the turn! No falling, no exagerrated leaning -- I did it! Uphill. Along Mount Diablo. I successfully countersteered and made a turn. And on a fairly narrow road, to boot.

And then came the immediate descend ~ which left me a little under 10 seconds to celebrate my newest victory. Dave told me to get right into the drops and when approaching left turns -- apply pressure to the right side of my handlebars, and pressure on my left thigh against the saddle. And vice versa. It's counterintuituive ~ hence why it's countersteering :) As I got more used to the sensation and let go of any doubt or fear, I started to get comfortable and got the hang of it. Probably going 30-35 mph down the mountain. And then, Dave yelled, "Ok, Maria, now we're going to prepare for an emergency stop!" WHAT?! I yelled back. Dave came to this smooth slowdown right at the same stop sign where Helen was standing. This is where I had that scary stop before and now I had to come to a complete stop AND turn around on the downhill? I watched Dave pave the way again, and was supposed to mimic him another time. Helen encouraged me through it, saying I could do it. And just as I started the turn again and felt a twinge of apprehension, I heard those words again (they could have been said aloud by Dave himself, or the echo of his voice from the last turn was loud enough in my mind ~ I wouldn't have been able to tell the difference) ~ COMMIT, COMMIT, COMMIT! And sure enough, I did it again! I celebrated another success, couldn't believe it, and got right back into another repeat :)

After one more repeat (and a couple more successful turns), the sun had started to set and the Team and I were back on our way down the great mountain and en route to Sports Basement. I zoomed on my bike and felt so powerful. I had conquered another handful of fears, hung with the Team on their speed and kept a good flow and cadence going. Of course, what journey back would be complete without another last thrill? As I had my groove going, riding off into the sunset (literally), we zoomed right by the guard gate, just in time for me to see some spikes jutting out of the ground. I saw Mike on the side of the road, waiting up to make sure our group was complete and about ten feet away I saw the spikes. OH SH*T I said, in an unusually calm voice, and had just enough room to gently veer away to avoid them.

As we pulled back up to the Sports Basement parking lot, I rode up to Nick and said, What a delightful ride! The infamous Mt. Diablo Ride really had its moments of uncertainty, doubt and the makings of being one giant mountain for me to climb. But as I said in the first line of my post ~ it turned out to be a surprise. I reached some major new personal milestones, conquered some more demons and couldn't be prouder.

A New Week & A New Belt!

2010-05-10T12:07:00.000-07:00

Thought I'd catch your attention with that title. According to Coach Dave, we're heading into the heavily-anticipated Sexy Phase of our training season, meaning that our jeans are starting to fit a little tighter around our quads, and looser around our waists. It's true. I literally had to buy myself a new belt last weekend! Buffer bodies and sun-kissed tans... watch out, IronTeam is on the prowl! [please, pay no attention to the road rash scars and bike short tanlines!]

As for last week's wrap-up ~ I got in another good mix of training, time with friends, & most importantly, time with family (since I see them less often in general).

Last Tuesday, I successfully worked up the motivation to get myself to the pool for a solo swim. It was nice to get a good stretch of the legs in, while also catching a glimpse (and effective reminder) of my endurance in the water. I still can't ever forget the fact that six months ago, I could barely make it from one end of the pool to another twice (50 yds) without my heart racing and my lungs running out of air. I swam a smooth 2000 yds total (a little over a mile), upping my rate of perceived exertion (RPE) to Level 7, periodically. And to make my Tuesday evening that much more exciting, I threw in an hour or two to catch up with my friends, Margarita & Shawn, for a pre-Cinco de Mayo drink (but not before stopping by Coach Mike's to drop off my bike and trainer). Reached home by 11:30 p.m., which despite the good time, meant a slight deficit in sleep time.

On tap for Wednesday was a spin with Team Shadow. Unfortunately, both my cadence and heart rate monitors were on the fritz so I relied on my RPE to determine how hard to work on the bike. I wanted to keep a balance by doing an aerobic fat burning workout, in preparation for my hard run the next day. In bed by 9:30 p.m. after wolfing down dinner and laying out my running clothes.

Thursday morning, I was up at the [insert your own colorful adjective here] hour of 4:30 a.m. to do my track workout. As I mentioned in my previous post, I HAD to be up this early to ensure I got in my full workout, shower/change & 45-min commute to the city in, without a hitch. Well ~ it all went successfully! Hah, considerably speaking anyway :) I got to the Cal High Track in San Ramon in the pitch-dark (and was thankful to have a headlamp with me). But because I had never been to it before, I had some trouble finding exactly WHERE it was. So instead of roaming around in my car, I improvised and did my warm-up run around the school, looking for the track. When I still couldn't find it, I put myself on the Iron Horse Trail behind the school, and did my first 2-mi piece at a threshold pace of 9:14 mins/mile. When I finally found where I was supposed to be, Coach Simon, Mentor Michelle, Marina & Kathryn were there. It was 5:30 a.m. I had just enough time to do one more full 2-mi set and finished with an average pace of 9:16 mins/mile. A little shy of my objective but consistent nonetheless. As my time was running out, Coach Simon suggested I do an 800-meter run (two laps) "as fast as I could". So I put my all into it, trying to focus on propelling forward, kicking up, and keeping my arms pumping. I looked down at my watch periodically, trying not to burn myself out in the first half-lap, and completed the 800 in about three minutes. By the time I looked at my Garmin at the finish, it read "6:42 mins/mile". Holy crap.

Just as I cooled down and left the track for the shower, the sun was shining and my spirits were up. I had made it into the office feeling refreshed and energized. Not to mention, having been so productive by 8:30 in the morning. However, two hours later, I hit the work bonk. Yep, no amount of hot cups of black tea would get me out of the being up since 4:30 a.m. daze that I was in. My body didn't feel terribly sore, it just knew something was different. I can best relate it to jetlag.

Friday through Sunday were completely devoted to M-O-M. She was asked to moderate and mentor at the Ascend West Coast Leadership Conference in San Francisco, and specifically flew up from San Diego with my Dad for it. She asked that I be her guest at the Event, and take the time to focus on what's next in my career path and agenda. I was bummed to have missed my team workouts for the weekend, but have to say it was of so much personal and professional value for me to attend the Conference, spend some time with my Mom, and meet some truly inspirational leaders and colleagues. Absolutely worth it. AND, it exercised a whole different side of my brain, that has left me a little tired, but intellectually stimulated nonetheless :)

Although I missed Saturday's long bike ride with the Team, I'm going to try my hand at simulating parts of the ride tonight on my own (and stationary). In lieu of taking my rest day today, I'll be doing a long trainer workout at home, with emphasis on spinning as hard as I can, and seeing if that lines up with my lactate threshold of 169 beats per minute (BPM).

And finally... notes on the mental training front. I've been reading up on the mental challenges that come with Ironman training and have already been reaping the benefits from the useful suggestions I've been given:

The attitudes and habits you develop in training will come out in races. If you let up or give up in training when things get too tough, then you're ingraining that habit in the face of adversity. That reaction will come out when you're faced with adversity in races. A positive reaction to adversity comes from accepting the conditions and realizing that everyone else in the race has to deal with the difficult conditions as well. A part of this positive reaction is not allowing yourself to become frustrated because your performance declines. Stay positive and motivated even when the conditions are challenging. -Jim Taylor & Terri Schneider

I'm finding that training your mind to adapt, be flexible and resilient ~ is equally as important as working to establish the physical fitness to complete the distance. I just have to keep chugging along!

Hectic week ahead ~ but it should be a fun one! Stay tuned!

***
Week #26 Workout Summary:

Swim: 1 hour and 0 minutes
Bike: 1 hour and 0 minutes
Run: 1 hour and 0 minutes
Core/Strength: 0 hours and 30 minutes
Total Workout: 3 hours and 30 minutes

IronTeam's Fundraising Progress to Date: $157,170
My Fundraising Progress to Date: $8,141

Mid-Week Update

2010-05-05T15:47:00.000-07:00

In order to accommodate my parents' arrival into town this week (Thursday night), I'll be doing my track workout tomorrow morning -- the first of what will probably be several before-work trainings. The thing is, I work in the city, which includes setting aside time to get to the BART station, wait for the train, commute 45 minutes, and walk a couple blocks to my office.

I've deduced this will mean starting my run at 5:00 a.m. tomorrow at Cal High Track in San Ramon. Yikes!! Looks like no Cinco de Mayo festivities for me this year. My run workout will be a good and challenging one: 2 miles at my threshold pace of 9:14 mins/mile; a 5-minute walk; 2 miles at threshold pace; a 5-minute walk; 2 miles at threshold pace; and a final 5-minute walk. Followed by a quality stretch.

This will be an Iron Up Moment for sure, but it's one of the ways I can be confident I'll get faster and more efficient as a runner. And that's something I know will pay dividends. Unfortunately, the girls in my mentor group (Michelle, Kathryn & Marina) won't be joining me until later in the morning [luckily, because they work locally] but to save me any stress on hurrying or being rushed for time, I'll just have to ensure I get an early dinner in, and a good night's sleep directly after my spin workout tonight ~ so I can make it to the track at 5 in the morning. As well as maintain the motivation to start my run solo and to just keep on going.

On a side note, I met someone yesterday in passing who mentioned she's never seen or heard of a woman training for an Ironman. She's only encountered men who train for it. It gave me an enlightening perspective ~ I'm so used to constantly mingling with and meeting marathoners, triathletes and endurance atheletes of varying kinds (and with different backgrounds) that it's been awhile since I've stepped outside the bubble and realized how cool all this is. I may not be the first or only one of my kind -- but it's certainly a compliment to know I've broken a little ground for myself :)

On to more hydrating for tonight's spin and tomorrow's run! Happy Cinco De Mayo, everyone ~ and be safe out there tonight!

A little bit of everything... makes a Happy M-Dot!

2010-05-03T10:02:00.000-07:00

I had the coolest weekend ever! Saturday morning began with the treat of sleeping in until 7 a.m. (no sarcasm - it was so nice to have a local training day!). The majority of my teammates were either back at Lake San Antonio, to race at the Avia Wildflower Triathlons; or doing their first 100-mile Century Ride through Wine Country in Santa Rosa. As for me, I teamed up with Honoree Captain Liz, Mentor Janice, Susie, Tiffany, Marina & Training Captain Tony to do a pleasant 30-mile bike ride from Danville to Livermore and back (a.k.a. the Highland Loop).

I'll be honest: I still get a bit of the butterflies every time I go out for a bike ride. All the unknowns and uncertainties give me a sense of excitement and a bit of a thrill. The scar on my right leg is still healing [and I'm still in the process of getting my original helmet replaced] ~ which are both constant reminders of all the "coulds" and possibilities of what can happen when riding a bike. But it's also a reminder of where I've been and how far I've come. I'm getting the chance to gain so much perspective and particularly these days ~ work more closely on the mental aspect of training. It's about how you look at things. If we don't train in adverse conditions or get thrown around a little bit (in life, or in training), we don't get the opportunity to get back up, learn from it, and move forward. The handful of experiences I've had -- good, bad & ugly -- have certainly helped me to gain a kind of confidence I didn't know I could have. Which is more than I could have asked for.

When will I have EVER gotten the chance to swim in the Bay just for the hell of it? When and how would I have gotten the motivation to get up one morning to go on a bike ride and be exposed to some of the most serene and peaceful rolling hills and farms right in my backyard? Sure... I could go without ever having these experiences. But now that I've been exposed to what's possible, I just can't stop.

The bike ride was beautiful. Glamorous, no. A renowned race course by any means -- no. But it was another chance to be outdoors, work some more on my bike handling and enjoy the time with my teammates and back in the saddle :) I had a bit of a lingering pang in my left calf so I tried to challenge myself as much as reasonably possible. I have a feeling it may have come up from some one-legged drills during my spin/brick earlier in the week. Plan to stretch and foam-roll it during the week.

I'm feeling stronger with each new bike ride. Working within the different heart rate zones (and my lactate threshold) has done wonders for my perceived exertion and how much I think I can push it on the bike. I averaged about 12 mph during this ride, which is an improvement from where I started. But I'm going to keep working toward getting up to 15 mph so I'm race ready. I successfully held my own toward the middle of the pack for a few miles, then took my time on one of the hills. For the steepest descend, Tony was there to give me a heads up to get in the drops (of my handlebars) and feather my front brake. I took it with gusto and enjoyed the ride down. Tony and I had our usual entertaining banter on the way back, just before I dropped my chain, getting back into CoCo County. I had a good groove going -- but it was ok. I didn't let the unexpected stop or interruption get me down. We cruised down Crow Canyon Road and rode right by Liz who caught us before we missed our turn. I found myself in another weird spot of the road and couldn't easily turn right around, but again welcomed and accepted the unexpected stop and readjusted. Soon after, we were pulling back up into our starting point and I felt great. After bidding my teammates well after lunch, I had the afternoon wide open to enjoy some wine tasting and fun with my friends outside the Team. A great end to a great day.

===

Sunday morning had a wake-up call of 5 a.m. Only instead of immediately suiting up into spandex, I threw on my jeans and Nikes for a day of spectating :) Yes, this would be the morning of watching my very first real triathlon event: The 30th Annual Escape from Alcatraz International Distance Triathlon. Coach Sedonia, Tony, Heather, & Paula from my Team (and even a couple partners from my firm) were going to be taken on a ferry to the prison island, and forced to jump ship to swim 1.5 miles back to shore. This was then followed by an 18-mile bike ride through the busy SF streets; and a challenging 8-mile run through some tough hills, including a sandy beach terrain.

Coach Mike, Phil & I got to the course early and scoped out the transition area. I have to tell you -- just BEING THERE made me nervous! The feel of a real triathlon setting gave me goosebumps.

I watched my seasoned and accomplished teammates with pride and excitement ~ coming out of the Bay and quickly stripping down out of their wetsuits, throwing on their running shoes and doing a short 0.5-mile jog to transition; coming in on their bikes with full force and going out strong for their run. Here are photos of both Sedonia and Tony (in the red & white Team Shadow tri top) fresh out of the water and heading for T1 ~ with giant smiles:

I was in the presence of extraordinary athletes and true greatness. Seeing the pro triathletes before my very eyes ~ their effortless pedal strokes on the bike, their smooth and relaxed rhythm on the run, and their unbelievably strong finishes -- brushing just past us two inches away... Hunter Kemper; Andy Potts; Chris McCormack. I was truly in awe. And starstruck, to tell you the truth!

As he breezed right past us, I knew I recognized him from t.v., seeing his interview at the 2009 Ironman World Championships in Kona. But Mike affirmed it immediately: "Holy ****, that's Macca!" Unmistakably, it was Chris "Macca" McCormack, the Aussie, and 2007 Ironman World Champion. My heart completely leapt and I only wished I could have caught a glimpse of more than a second of him.

As we lined up outside the finish line, I saw them all! Tony; Sedonia; Paula; Heather. All had huge smiles on their faces and finished Iron-strong. We were so proud of them!! We congratulated each of them at the Finishers Circle on a job very well done. Here's one of Sedonia (a.k.a. Coach Yosh); her Mom, Mary (a.k.a. Mama Yosh); and Coach Mike:

Somewhere in the midst of our mingling, Mike shouted out another, "There he is!" and my face immediately lit up. I walked over and approached Chris, telling him how much he inspires me. He was so down to earth, and wished me well for Louisville. And of course, the look on his face after I told him I'm a novice triathlete, training for my first Ironman was priceless.

After a 6-hour day on our feet, the cheering squad left The Rock and were East Bay-bound. I got to enjoy a relaxing afternoon with my friend, Ryan, and barbecued oysters for the first time in my life -- and it turned out to be the hilarious, fun & utterly delicious experience [after trial and error!] we thought it might be :) Fabulous weekend and I couldn't have asked for a better one.

***
Week #25 Workout Summary:

Swim: 1 hour and 0 minutes
Bike: 3 hours and 30 minutes
Run: 0 hours and 10 minutes
Core/Strength: 0 hours and 20 minutes
Total Workout: 5 hours and 0 minutes

My Fundraising Progress to Date: $8,105

Successful Markers & Connecting With the Cause

2010-04-26T09:12:00.000-07:00

Beautiful, beautiful day in the Bay Area last weekend. I got up at about 5:45 a.m. on Saturday morning to meet the gentlemen (Nick & Phil) for the carpool to SF. We arrived at chilly Aquatic Park, for our second swim in the Bay this season.

It was great to re-connect with some more faces I hadn't really seen or caught up with in awhile. The handful of us who got there earlier were lucky enough to get a sneak peek at BK's private open water swim session with Coach Sedonia. He had to cram both his workout and a conference with LLS into his day, so big hats off to him for making it out into the chilly waters at 6:45 a.m. to dedicate his time to the Cause and his training! And from our point of view, let's say we enjoyed the show :)

After shimmy-ing into my wetsuit*, I boldly followed the crowd onto the shoreline. Instead of our usual buoy-to-buoy route, we were instructed to swim the perimeter of the water counterclockwise for one whole hour. We would spot/sight giant boats and swim along in a humongous circle into the unknown. I made it a point not to even let that fear creep up. I mean, I had enough on my mind as it was, convincing myself to get into the 54-degree saltwater and stay in it for an hour. However, a few of my teammates struggled with some of their own fears (dare I say, Jaws-phobia, and mistaking dog barks in the distance for sea lions in the water). You may find this hilarious (and we can all smile about it now that we're on dry land!), but I don't blame them for having these fears. If I were 100% comfortable with open water swimming, myself, I'd probably find myself freaking out about something like underwater life too. I just haven't gotten there yet! What we don't know can't hurt us... I just try to keep that mindset for as long as I can!

So I ventured in and I was as prepared as any other day for the cold. Still, it was another shock to my system and as soon as I stuck my face in and the water flowed in and out of my suit, my heart started to race. I'd made it far enough out into the Bay so that I couldn't stand. So I treaded water and waited for my body to acclimate to the temperature. Once I got my bearings, I started on my latest open water journey. Sedonia stuck in there with me again (huge thanks!) with her flotation device and helped me to break up the swim into landmarks I could sight and swim toward. This made a world of difference as it made the whole course that much more manageable, and something I could wrap my mind around. First, it was the black boat; then, it was Coach Simon in his kayak by the white boat; then, it was the bright blue boat; then, it was the boathouse along the shore. When I completed my first lap (about half a mile), I was so thirsty for water. It was difficult to tell whether I was dehydrated, or just felt the urge to rinse after taking in a bit of saltwater. Despite my craving for water, though; Sedonia encouraged me to continue swimming so that I wouldn't come to rely on the water mid-swim (and I won't have that luxury on race day).

Sedonia and I parted ways as I began my second lap, and soon after, there were some other people getting into the water -- swimming in the opposite direction. Which now meant I'd have to not only sight forward to the landmarks, but also around me so I wouldn't get hit by an arm or leg. When I reached the first landmark (that large black boat), I caught up to Sandy and Dana. Sandy had suggested since we only had so much time left in the water, to swim from one buoy to another, instead of completing the circle for a second time. I followed suit and got slapped around by the current after switching directions. Made for an extra exciting second lap :) So for the next twenty minutes or so, Sandy, Dana & I swam a bit of our own made-up course, ensuring we got our full hour's worth. It was quite the rough, rocky adventure ~ but we had completed a little over a mile swim in the Bay. We made it back to shore just fine and with just enough time to dry off, strip down and get ready for core.

Off to the grassy knoll we went -- just outside of Ghirardelli Square. Flocked with runners and tour groups alike, we spread out our towels and yoga mats to stretch out and ham it up (in typical IronTeam fashion). Make no mistake, it was a tough strength workout, complete with push-ups and crunches against an incline, as well as a few other painfully good moves. But again, with views like the ones we had -- how could you really complain? Here's one of Phil and I muscling through "upward crunches" along the hill. He tends to groan through these.

We ended our relatively short workout day (done by 10:30!) with a relaxing brunch at Lori's Diner in Ghirardelli Square. I also had the first Coke Float I've had in years (not to mention my first real Coca-Cola in a decade) as a dessert, before heading back to the East Bay with the boys. Great, great, day all around. And we had all afternoon to rest up and stretch for the next exciting day...

(*Please note: These photos with me in the neon green ~ these are the spectator shirts I'm selling to all you IronFans out there! Consider buying one for $15 and be SEEN! Your support for the cause & all our training really means the world to all of us. Buy one in support of yours truly, or your other friends on IronTeam ~ be a part of OUR Team!)

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Sunday was the 3rd Annual Brenda Donato 5k Rainbow Run at Heather Farms Park in Walnut Creek. Team in Training participants from all around (plus their friends, families & pets) came out to celebrate and honor the life of one of our Honorees, Brenda Donato, who passed in 2007, from acute myeloid leukemia (AML). Our very own, BK, was a dear friend of Brenda's and spearheaded the very first Rainbow Run in 2008 as part of his campaign for the Leukemia & Lymphoma Society's Man of the Year. It was a fantastic opportunity to see and catch up with teammates from the various teams (and I got to see all kinds of familiar faces from my previous trainings with the Marathon Team. I even saw the coaches from the SF Winter Team who ran with me in Rome!).

IronTeam took this as a great opportunity to record a new run marker. We were to do an all-out run for the 5k distance (naturally, getting in a 3.1-mile warmup as well; i.e. running the course before racing the course). I'd actually ran a 10k last Thursday at my marathon pace (with a few surges), after which I was still recovering. So my main goal for Brenda's Run would be to run the whole thing at my 5k run pace, per my VDOT score = 8:55 mins/mile. This is fast for me.

I was a little nervous (as I tend to get, especially when it comes to really pushing beyond my means or what I think I'm capable of). But as both Sedonia & Simon say, it's important to stay honest with yourself in your training. Complete the goals you set out to do. Nothing more, nothing less. Without embellishment. So after I finished my warmup (emphasis on warm) and with Tony to keep me company during the last few yards, I stretched it out and got myself in the zone.

Something about all this was different. I was with my Team standing at the starting line -- each of them with different goals in mind. I also had my good friends (Gina, Leanne, & Ryan) from the marathon team on the other side of me -- very familiar territory. But this time, I was on my own. With very specific and individual goals of my own. I know this was "only" a 5k. But this would be a new milestone for me. Going in with the goal and objective of gaining a new P.R. (personal record). To be honest, it was scary thinking about going faster than I have before, and trying to hold it consistently for 3 miles. What if it was too much for me?

Once the siren rang and we were off ~ I tried to settle into my pace. It's easy for anyone to fire out fast and be running 7/8-minute miles for the first minute or two after dashing out of the starting line. But I tried to keep it at 8:55-9 mins. People would pass me; we even had a line of bikes on the other side of the trail, keeping many of us from passing and forcing us to stay single-file. I tried to use it to my advantage though so that I could keep steady with my objective pace. The day had already been heating up and I was thankful I popped a salt tablet right after my warmup.

I saw some major speedys out there (Congrats to my Ironmate, Carolyn, for taking home the 1st place title for the women, completing in 20 minutes flat!) ~ and held my own for as long as I could. Everytime I'd see my pace drop down to 9:30 mins/mile I tried not to panic, but instead push some more. Sedonia was several feet up ahead of me and she just looked like a burst of lightning, with super-fast cadence. I just kept going and going and once I passed the turnaround point knew there was no going back (or holding back). I'd feel the occasional heavy-breathing coming on or a little pang in my lungs or howl of the calf -- telling me to sloooow down, but rather than listen to it ~ I kept a steady breathing pattern, relaxed my shoulders, and just thought of light, quick steps, and to stay at 8:50-8:55. We'd passed the shaded area and the sweat was dripping all over my face (rarely happens since I'm normally not running this fast!). It was getting into my eyes and stinging, but I just couldn't stop or slow down. Two more turns, and my finish line was waiting there.

To add insult to injury (or strength to a moment of adversity, in our case), the course was only marked for 2.9 miles and not a full 5k. Which meant once we crossed the finish line, IronTeamers specifically were to keep going for a couple loops around the parking lot in order to complete the mileage. So of course once I crossed the finish line, I threw out a smile and thumbs up, just before letting out the final pushes (and still not trying to break pace) for the last tenth of a mile! Just then... seconds later... I was done.

New P.R. for a 5k: 0:27:50 with an average pace of 8:56 mins/mile. I also found out to my own surprise that I placed 7th in the women's category (among 90 or so runners total). I'll tell you: I've honestly always considered myself an underdog whenever it comes to sports, so this bit of news put a real smile on my face :)

I had met my goal and could not have felt more proud or accomplished. I won't lie; there were times where I thought my heart was going to explode out of my chest because I felt like my pushing and pushing was the slight equivalent of birthing a small child -- but clearly, with only the few cramps and mild muscle tightness ~ my body has recovered just fine and it's just another indication that my training has brought me to where I need to be.

Success all around this past weekend and I couldn't be more pleased! We followed-up our race with a relaxing potluck BBQ at Coach Dave's house in Walnut Creek, also getting to spend some time with our Honorees, Laura & Frankie.

Also: a few notes on last week's swim marker!

2000 yds in 0:46:05.

From Sedonia:

As you can see you are very consistent in pace with your previous marker BUT you went 500 yards further. This is a great thing Maria!! It shows that your endurance is building and you are able to hold the same pace...for longer. IM training is all about going long!

I know it is really exciting to see huge drops in time (for the extrapolated time) but you need to consider where we are in the season and the tremendous work load you've taken on. The mileage has ramped up considerably and your body is tired. Consistency right now is a sign of a strong base that, come taper time, will be ready to rock IML!

Great job Maria! It is so exciting to watch you turn a little more IRON at each workout! Congrats on all your accomplishments thus far!

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Week #24 Workout Summary: [Recovery Week]

Swim: 2 hours and 30 minutes
Bike: 0 hours and 40 minutes
Run: 2 hours and 0 minutes
Core/Strength: 1 hour and 0 minutes
Total Workout: 6 hours and 10 minutes

IronTeam 2010's Fundraising Progress to Date: $150,000+
My Fundraising Progress to Date: $8,005