Time to break out the 6 Iron! (six consecutive hours logged today)

Let's see... where do I begin?
First of all, I can say that I'm gradually beginning to find out what I'm really made of.  Which is a truly rewarding and fulfilling feeling.  Today wasn't easy ~ but there were parts of it that were entertaining, fun, and truly memorable.  I decided in the beginning of the morning that I'd dedicate each hour to those fighting cancer as we speak, as well as those working (long and hard hours) to find a cure.  This really helped me keep my perspective, knowing it would be a long and grueling day ahead (especially when we were told it would initially be a 5-hour training day, let alone taking into account the extra 'bonus' hour) :)

Our lineup for today was a run (2-mile marker) / core / swim / bike-run-bike brick.  A schedule like today's often makes people ask me, "Are you ready?  5-6 hours of continuous exercise?  How are you going to do that?"  (as they remind me, that this workout totals more than my best marathon time).  And all I can really tell them is -- "Yeah, I'm ready, and I'm gonna do the whole thing."

Maybe you could call it blind faith, but that's what I've come to develop with my relationship with Team in Training in the last year ~ along with the coaching methods and training program it offers.  I know full well that these workouts are tough, draining, and [when you really put it into perspective] nearly impossible, considering what seemingly limited and minimal experience I currently have.  Don't get me wrong -- I still groan during those core workouts, when I'm aching and shaking, and all Coach Doug can say is, "alright, let's take it up another notch".  Whenever Coach Sedonia calls out continuous pyramid swim sets, building up on distances and strengths I hadn't really understood until recently ~ I get scared and a little apprehensive.  But there's just something about the energy of the team, and the coaches & the cause -- that gets me to believe I can do it, and to keep on going.

I improved my 2-mile time by 2:54, which puts me in a new pace group!



The core exercises really helped me push my limits (I'm pretty sore after using some 'new' muscles to complete the workout).  But as I've said in the past, it hurts so good!





Our swim was another rewarding one ~ I'm finding myself continually persistent and set on improving and defining my best stroke.



And the spin/run/spin brick got me to push out all my remaining adrenaline.  By the end of the day, I even found myself asking, "Ok what's next?"





This past week leading up to the 6-er also taught me a bit about prioritizing too.  With trying to tackle three sports while simultaneously fundraising and preparing for the holidays ~ I've found that some things just have to give.  So I wisely chose a few hours off my training this week to dedicate to my fundraising instead.  While initially a tough one, it was a decision I'm glad I made.  Because if you try and stretch yourself too thin between going to every swim, spin and run all while planning a fundraising event or carrying out a big plan to raise some dough, you'll just find yourself burnt out.  And iron doesn't burn.

***
Week #6 Workout Summary:

Swim: 3 hours and 0 minutes 
Bike: 2 hours and 0 minutes
Run: 2 hours and 0 minutes
Core/Strength: 1 hour and 0 minutes
Total Workout: 8 hours and 0 minutes

Eggplants, Honorees & a Little Bit o' Rain

What a week it's been! The first few days started out with a little soreness in the 'gluteal' area. After the bike mishaps of last Sunday, I was pretty achey ~ especially getting in and out of bed. It dawned on me by about Tuesday to check a mirror and scope out the situation... only to find a handful of bruises, not limited to one rather large honkin' mark on my right glute. Now, while it's just big enough to miss my swimsuit line and everyone at the pool this past week had the good 'fortune' to see it, it's just too gruesome a mark for me to actually post. But take my word for it: it's large, in charge, and probably the size of a small eggplant. And just as purple/black in color. Just a battle would I'll probably be sportin' for another week or two. (Right now, I've got a cumulative total of about seven.)

For this week, our coaches designated it as a Swim Focus Week. So I had spent lots of time in a total of three different pools. During the weeknights after work, we met with Coach Mike, who watched our forms closely. I've got a few things I'm trying to focus on simultaneously: more hip rotation (switch drills); adding power in my arms when I catch (sculling / catch-up drills); and breathing to both sides (triple switch drills). All of these adjustments will make for a more fluid and efficient stroke for me. So far, so good though. Little by little (and especially after that 800yd marker), I'm getting more confident about my swimming.

Yesterday, we were scheduled for a 35-mile bike ride. But since the rain came down relentlessly this weekend, we ended up swapping it for a spin day on our bike trainers. I hadn't done too many of the Team Spins yet, so I was in for a treat. We posted up outside of Walnut Creek Sports Basement at about 9 a.m. and hopped on our bikes. It ended up being a harem of Ironladies, led by Coaches Dave and Mike. Which made for a pretty entertaining training day...

The spin workout was very tough. Coach Dave's workout plan was to really simulate some continuous rolling hills. For the first hour (1 of 2), we had to gradually increase the resistance by adding a gear onto 'the big ring'. Without question, this workout really taught me a lot more about how to shift and what's comfortable for me fitness-wise. It got to be pretty difficult, trying to maintain a high cadence as we'd add gear after gear. And just when I thought we'd be at a cooldown or minute-off, some hard heavy metal song would pop up on the playlist and I knew this was not a 'cooldown track'. We'd have to add another gear. So I endured through that song. By that song's end, the gloves came off. Literally ~ my cycling gloves were just getting too warm to keep on, I peeled down my arm warmers, wiped my brow and took some swigs out of my water bottle. Then, came an even louder song. Pouring rain past the confines of our safe little overhang, there we were... the Ironchicks cranking it up yet another notch and busting through some pretty mean [simulated] hills. Really. Just when I thought I couldn't push any further, or my quads couldn't burn any harder, I upped it again and just pushed through. No one was stopping, which meant, no slowing down for me either. We did this continually for one whole hour and I didn't let up. How I did something like this again, I have no idea. [However, I will say, it sure BEAT getting out there on the road again and getting repeatedly bucked off the bike. My mind and body are still recovering from all of that.]

The second hour of spinning was comprised of several intervals. This back half was a lot more fun for me. Our playlist shifted over to an awesome little disco mix, which let's be honest, you can't spin to and NOT sing, find a rhythm and of course use your upper half to dance to. And that's just what we did. Our Core Coach, Doug, would have been proud. It was a good day to be shopping (and entertained) at Sports Basement on Saturday.

Now. As for today... another amazing day. Keeping in line with our Swim Focus Week, we culminated in a series of drills, mini-clinics, followed by a filming station so we could analyze our stroke and form with Coach Sedonia afterward. This entire swim workout was so cool. Literally!

First of all, this was not a heated pool. Something happened with the electricity and so we were out of luck in getting to dive into a steamy pool today. We headed up to the College of Marin, in Novato, whose pool unfortunately was about as cool as the rain gently sprinkling on top of it. And we all just had to dive in. So we did just that. Luckily, it didn't take me too long to warm up after swimming continuously. Which is more than I can say for some of my poor teammates. I can't tell you how many sets of teeth chatters I saw out there! Swiiimming in the rain, just swiiimming in the rain...

In my group, it was Will, Chris, Tiffany, Simon & Jane. The six of us stuck together and moved through each of the 'stations' together. We started out with a pyramid swim (gradually building up in strength level and distance, then decreasing back down). Another station consisted of teaching us how to 'sight' when swimming, so that we're prepared to anticipate and see where we're going when in open water. Another cool station showed us how to draft behind a group of swimmers, as well as swim WITH people on either side of you.



One of my bigger fears about the swim portion is just that -- when you're in open water and have people kicking you in the face, pushing, making all kinds of waves and currents that throw you off of your rhythm and stroke. So this series of mini-clinics definitely came in handy for me and so I hope to do more of them as we lead up to our first smaller distance tri in January. Yikes, I can't believe it's coming up soon.

After our 2-hour swim workout, we did some monster corework with Coach Doug. It's a little tough to do a plank series right after a long swim, but I really felt the association of all my core muscles when they're engaged with how they're used in swimming. Whether it's to increase hip rotation, keep yourself buoyant, or to really get a nice pull to increase your distance in the water.



Our morning ended with the best part: The Honoree Potluck. Not only was the variety of food fantastic, but the stories by our Team Honorees were truly moving. Today, Laura, Christophe & Frank all shared their stories of being diagnosed, going into remission, being stricken with cancer again, fighting through it, and using their experiences as positive and forceful modes to live life better and more fully. Both Christophe and Frank went on to complete Ironman races themselves after beating their illnesses. And Laura continues to astound me with her bravery, strength, and endurance. She even ran the Rome Marathon the year right before me! What's more, she also put a few minutes aside to tell me HER experiences with falling over and getting bruised up from trying to learn to ride clipless (before completing a century ride).

I am continually astounded by the people I meet through Team in Training. One of Honoree Frank's statements today really stood out to me. He was diagnosed with Stage 3 Hodgkin's Lymphoma at the age of 24. 24. And when he was diagnosed, he was told he had had it SINCE he was 21. Can you imagine, being at the prime of your early adulthood years... with no cares but graduating college, deciding which party or bar you're heading to next -- and being told there's a chance you are going to die? Frank's recollection of that moment when he received the phone call from his doctor, telling him his whole life could be all over -- just struck me, and my eyes welled up with tears. Frank said, "Don't wait until someone tells you something's wrong or you only have a few days left -- to live life fully and to your utmost enjoyment. Now is the time to do things like Ironmans or go after things you want." Tomorrow really is never promised. And so all we can really do is treasure and value who and what we have in our lives, and continue to pursue things that make us happy, and are of service to others.

Man, I am going to have some ROUGH days this season. I'm lucky I've had just one in the past five weeks. But it is going to get difficult. Yet it is in those very times that I need to continue to look back at the stories of Frank and Laura and Christophe. Not only have each of these individuals fought through their own personal struggles (physical, mental & emotional), but each of them has benefited from the research and advances made by LLS. Every dollar that a runner, cyclist, or triathlete has raised in the past 20+ years of Team in Training's existence, makes a difference -- and it has made it possible for the Franks, Lauras and Christophes of the world to continue to live, and to live stronger, just as we all should.

***
Week #5 Workout Summary [Swim Focus Week]

Swim: 5 hours and 30 minutes
Bike: 3 hours and 0 minutes
Run: 0 hours and 0 minutes
Core/Strength: 0 hours and 30 minutes
Total Workout: 9 hours and 0 minutes

A Day of Struggles

Today's workout epitomized yours truly out of her comfort zone. I can't even really put into writing all the things I felt today. But I guess I can start by saying I had high hopes and positive thoughts this morning, despite really knowing what I'd get myself into...

I had been excited and anticipating my first bike ride for months. Ever since I bought my bike back in September. But due to a number of circumstances -- tapering and preparing for my marathon in October, getting injured and needing to stay off the bike for about two weeks, being out of town for the Thanksgiving holiday... it just so happened that my first full-on bike ride would be during Week #4 of training: Today. Excited (and a little nervous) as I was, the day had arrived. A chilly 30-something degrees outside, I put on all my layers, pumped up my tires, put little insulated shoe covers over my clip shoes and cleats to keep warm, and prepared to hop on the bike. But something just didn't feel right.

Soon after the majority of the Team had left the parking lot, ready to do their bike marker set, a gigantic wave of anxiety came over me. I want to do this, but don't feel ready, I thought. I haven't even ridden my bike using the clipless pedals properly yet. How was I supposed to head out into traffic and up and down hilly terrain with such little experience? The only experience I had was falling over numerous times with nothing but the cuts, scrapes and bruises to show for it. Now this might sound funny, but a real fear hit me and no amount of positive thinking or perspective was going to bring me out of it.

After, yet again, a couple more falls on the asphalt... my body smashing to the ground repeatedly with my left leg literally still attached to the bike, and laying directly on top of me, I just got more and more frustrated and overwhelmed. This wasn't going to be easy -- at least not for me.

Yet to my surprise, and relief, Will, Kathryn & Phil stuck around with me and ever-so-patiently had me go over some mini-drills in the parking lot. Practicing leaning to one side, starting, stopping. I'd fall again and again and just couldn't get it. Will, an avid and expert cyclist, suggested I put on my running shoes and try riding on my clipless pedals, just to get used to riding a bike normally. So I put my cool (and seemingly IMPOSSIBLE) clip shoes away, and will probably keep them off for a while until I get comfortable riding in general. And then Will, Kathryn & Phil told me to ride normally and unclipped. By this point, my real mental wall hit. Never before had I even seen myself like this. I literally froze and couldn't do it. My body just wouldn't pedal. I wasn't attached to the bike, had perfectly comfortable (and familiar) shoes on, and I couldn't ride the bike. I broke down into tears out of frustration and didn't know what came over me. Why can't I do this? What is going on with me?

It was then that Will had another bright idea. To divide and conquer. Here I am, trying to focus on and juggle too many things at once. He pulled out his fluid trainer and set me up in a stationary position right there in the parking lot. Without having to worry about balancing or getting overwhelmed by having to do (and concentrate on) so much, I could at the very least practice getting on and off the bike (simulating starting and stopping) while stationary. After doing this about 10-15 times ~ and thankfully, while Kathryn and Phil joked and talked among themselves (which helped take away some of the stage fright on my end), I composed myself again and started to get comfortable enough to take the bike off the trainer and ride already.

After a few rounds in that same parking lot (the Livery in San Ramon will forever haunt me now), I just bit the bullet and said we needed to get out there. My three helpers had already used up enough of their precious time with me, when they could have been using it for their timed ride. So off we went. Into traffic, wind, the unexpected, and all. Will was again so kind to sweep and stick with me in the back of the pack. I got especially nervous when the bike lane would narrow out and I'd either have to go further out onto the street with potential oncoming cars, or hug the curb.

After riding alongside the cars for a good 15-20 minutes (which seemed like an eternity, as you can imagine), it was time to start our timed ride. Already a little winded, I went for it. The others rode off into the distance and I did my best to climb up those hills. We were on less of a busy street ~ which actually means the one or two cars that DO pass you are going 50 mph and jut out of nowhere. My timed piece was "only" about 4 miles or so, but I was just getting tired. Especially because I didn't have the advantage of being clipped in. It just didn't make for efficient riding. But I suppose it was the price I'd have to pay for wanting to avoid falling off the bike while climbing those hills for our timed marker. About 3 miles in, I was hurting. My neck was feeling strained, I most definitely didn't use enough BUTT'R, but most of all, my spirit and will to move forward was diminishing faster than you can imagine. As I neared the end of my marker distance, I was so relieved to just STOP.

After that, my body just didn't want to move anymore. I felt like a toddler, whiney and unwilling to do any more. This whole morning was most relatable to being on a roller coaster or ridiculously scary amusement park ride: I just wanted to get the h*ll off. It wasn't fun and I wanted it to be over. NOW.

This was probably one of the most disconcerting things out of the whole day, because I want to learn to love riding. I've heard, it's the easiest, and most fun sport of the three. But today just wasn't my day. And no matter how much positive thinking and self-talk I had done, nothing could change my mind. I was only so fortunate to have my three teammates by my side, who couldn't have been more amazing, supportive, patient & understanding with me.

So then... (yes, the ride continues) we had to head back. This time, we were descending ~ don't ask me how fast we were going because I'll probably say faster than a speeding bullet. As I saw Phil and Kathryn fly down the hill (and enjoying it), all I could picture was me flying over my handlebars and plummeting quickly to my death into a herd of cows somewhere (we were riding through a series of farms). I was just willing to cycle as hard and fast as I needed to ~ JUST to get back to my car. Just to get back to safe and familiar territory where I could get off my bike and PUT IT AWAY.

After almost getting side-swiped by two cars on the busy main road, we finally made it back. In one piece, I successfully finished the ride, and completed my 4-mile marker in about thirty minutes. And probably a total of almost 20 miles for the day. My teammates did awesome, and I couldn't be more proud of and happy for them. Yet I'm still left honestly a little shakey, and still in need to slay this dragon...

***
Week #4 Workout Summary [Recovery Week]

Swim: 2 hours and 30 minutes
Bike: 2 hours and 30 minutes
Run: 1 hour and 25 minutes
Core/Strength: 0 hours and 20 minutes
Total Workout: 6 hours and 45 minutes

Finding my groove in the pool

This morning we headed back out to Pleasant Hill for a run (a series of 800-meter pieces in teams of three), followed by a 1.5 hour swim. In between, we had another Iron University class on Nutrition & Proper Fueling, led by Coach Dave's lovely wife, Norma Stark.

The run went really well. I got to spend some time running with and getting to know Melissa, and of course catch up some more with my pal, Sandy. The run was actually a lot of fun ~ I even changed the way I run (this week's overarching theme, no? changing it up.) after Coach Mike noticed that upping my cadence would make for a more efficient form. By increasing the frequency of my footstrike, there was a noticeable difference in my natural "lean" and I felt myself propelling forward even more. Man, the progress I'm seeing on the swimming and running fronts is phenomenal! And in such a short amount of time, too.

w/Sandy:



w/Cori:



The swim was excellent too. There were some tough drills in there, and an extra-tough ladder (gradual increase in the number of laps with a shorter rest interval in between / then a gradual decrease in the number of laps with a longer rest interval in between). I implemented the things I learned most recently into my stroke, which made for a huge improvement and me feeling more confident and fluid underwater.



Per Coach Mike, my group and I swam almost 1 full mile today! All in all, another fun, challenging & excellent day with IronTeam.

Holy [insert expletive here]! How did I do that?!

I just got home from the pool and needed to write this down.

So all day at work today, I had been shaking in my boots (literally, I just bought a stylin' new pair ~ which I probably should not have worn after the spin and run workouts this week. leg cramps like crazy) -- over today's swim marker. Tonight we were scheduled to do a timed 800 yard swim. No stopping, no drinking water. Just straight swimming. Not only have I never done this before, but timed?

Coach Mike was generous enough to meet Phil, Tiffany & I in San Ramon tonight to watch our technique and give us that IronSupport we know and love. But I just couldn't shake the nerves. Both Phil and Tiffany are far more experienced swimmers than I, so I had to divert all instincts to compare my pace or speed with theirs (much less power) and just focus. But what if I got tired? What if I HAD to stop right in the middle of the marker? I was plagued with doubt but just told myself it had to be done.

A few drills in and already a little winded, Coach Mike pointed out something to me. An epiphany, really: I breathe every fourth stroke. FOUR? This whole time I thought it was three, and that it was somehow more efficient. He told me if it worked for me and I felt I was getting enough air, then to stick with it. He also made a few other suggestions to tweak my stroke and get my arms in the water earlier than I had been. So a few more drills, and here came the 800 yd piece.

Off I went. Similar to my long runs and marathons, I tried to really pace myself and start out slow. But my adrenaline was shooting in all different directions and I had all these numbers in my head. Somewhere in between laps 5-8 (they now are a blur to me of course) it dawned on me. What if I tried breathing every two strokes? I mean, it might throw off my usual stroke and I could be all over the place. But why not try it?

And just like magic, within those 32 laps, I singlehandedly changed my stroke -- breathing more often, and really finding a rhythm I could get used to, just like with running. I was gliding more smoothly, rotating regularly, and hello? Getting the oxygen I needed, and more often! I felt significantly less tired and exponentially more efficient. Now I know I've still got major things to work on, and definitely other things to tweak in terms of my stroke. But just the progress I saw and felt during those 32 continuous laps ~ and being able to say I did it AND feel awesome after the fact... well, I'm just speechless.

800 yd swim marker in 26:20 - check! Who knew?

Chamois Butt'r, where have you been all my life?

Every so often, you encounter one of life's simple conveniences. And with all this new and crazy stuff I'm diving into, I've found there to be an array of items that make the swimming, biking and running that much more enjoyable and manageable (especially when the going gets tough).

Throughout the season, I'll spotlight a product or gadget that I trust to carry with me on the Ironman journey. Today, I'd like to give honorable mention to.... Chamois Cream, or "Butt'r", if you prefer. The beauty behind this product is that it makes for a significantly more comfortable ride on the bike (and note, I haven't even sat on my bike for very long yet, and can still appreciate its effects). Without going into too much personal detail, Chamois Butt'r shares common ingredients with skin moisturizers and reduces friction and the discomfort level while sitting on the bike saddle ~ which especially comes in handy for the longer rides.

I make special mention of this gem because as I'm just learning to get comfortable on my bike seat, it only took me an hour of spinning yesterday, after throwing a little chamois into the shorts, that it does make a difference! As I've found during my minimal cycling experience, you gotta take care down there, and what better way to do so than with a little butter for your udder? (that one's for you, Cori.)