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

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

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

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

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

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

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!

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