Ferrum Mulier

Closure + Grammatical Correction - Mulier Ferrea

2009-11-09T17:23:00.000-08:00

This will probably be my last entry in this blog, since I created this to track the progress of my first IM, which I completed. I did, however, want to make a correction before I sign-off.

Recently, a friend, who took many more years of Latin than I did and remembers it well, corrected my Latin and thus, blog title. Grammatically, it should be "Mulier Ferrea." Since the IM is over and that blog chapter is closed, I've decided not to fix the blog title and URL. Nevertheless, I wanted to post that my title is grammatically incorrect. Who knew that in my IM journey I'd also learn more Latin.

"Swim 2.4 Miles Bike 112 Miles Run 26.2 Miles - Brag for the Rest of Your Life"

2009-06-23T17:03:00.000-07:00

Race Photos from ASI
http://asiorders.com/view_user_event.asp?EVENTID=45836&BIB=2204&LNSEARCH=1

I can't take credit for the title for this entry, and I don't know who wrote it originally, but it appears in the Ironman motivational video. I've watched the video a few times and every time I'd hear and see the segment I'd get emotional. I wanted to become an Ironman, and on June 21st, 2009, I became one at Ironman Coeur D'Alene.

Today, everything feels the same despite the huge event last Sunday, but these life defining moments that happen in one day aren't about one day. I'm a believer in it's more about the journey than the destination. The destination gives me bragging rights, but the journey shapes me. Am I a better person for doing an Ironman? Do I feel superhuman? No. But, did I have a good time? Did I learn a lot? Absolutely.

This entry is broken up into 2 parts - click ahead to Race Day if you aren't interested in the mushy journey stuff:

1) Leading Up to Race Day
2) Race Day

Leading Up to Race Day

There wasn't a single day that led to wanting to do an Ironman. It happened in a slow process. I don't come from a sporty family or childhood, unless you count the 1 or 2 weeks of track my freshman year in high school. Motivation to workout came after gaining 40+ lbs my first year in undergrad and going home that winter break to affectionately blunt family members, who weren't afraid to point out my newly acquired roundness.

An abridged progression through sports goes something like this: become a gym rat during freshman year of undergrad > start running > do more running (half marathons) > get injured running > learn how to swim > do a marathon > do a few shorter distance tri's > do a half Ironman > take a semi-hiatus to go to b-school > move to LA and start training for another half Ironman > go into Ironman OCD mode: read blogs, race reports, training programs + bug Mr. Brough about it...

Then, 1 year ago I registered for CDA, because races sell out 1 year in advance. I picked CDA because of the time of year. It was around the time that I was considering it, so I figured I better sign up before I change my mind. Also, I admit the course looked "doable" unlike Lake Placid and Canada, which both have gnarly hills.

The next big step was getting a coach. I decided if I were going to do this, I would need a coach. It would take all the guesswork about what I needed to do to get me to race day. Also, at the time I didn't personally know a soul who did Ironmans. Thus, I contacted a coaching company that works with the LA Tri Club and was put in touch with this amazing, rockin', female, 60-something Ironman triathlete, Cherie Gruenfeld, who recommended that I have a nice long base period given I didn't have much of a background in triathlons and especially, being my first Ironman.

On August 25th, 2008 I started working with Cherie and began training and tracking my time and miles. Some approximate stats - give or take a few miles (not including race day):

Swim ~123 miles
Bike ~2,978 miles
Run ~655 miles

Lots happened in those miles - a few notable realizations, experiences, and lessons learned (in no particular order):

#1 I cried after a few of my hardest workouts
#2 I have a hidden talent for not getting bored with staring at the bottom of a pool for hours
#3 I can do a 10+ hour workout by myself
#4 I don't mind sitting in a tub of ice for 15-20 minutes as long as I have music
#5 I actually like cycling (though I suck at it)
#6 I actually like swimming (though I suck at it)
#7 I learned better mental positive attitude
...oh, yeah...revise #5 and #6
#5 I actually like cycling (though I can and will improve)
#6 I actually like swimming (though I can and will improve)
...
#8 I love running, like really love it (though I can and will improve)
#9 I don't mind consuming over a dozen powerbar gels in a day
(for those who have never experienced the fine food of electrolyte gels: imagine trying to down a 110-calorie shot of sweet syrup that doesn't really taste that good every 30 minutes over the course of 2, 3, 4, 5, 6, 7+ hours)
#10 I can spell "Coeur D'Alene" without having to double-check the spelling
#11 I married someone low maintenance, like really low maintenance, but more importantly, I married someone who never doubted my abilities, judged my decisions, or questioned my sanity. I lost count of how many times Brough said to me, "Come on, babe. You can do it!"

Finally, after all those months of training, the Race Weekend is here. The first few days include travel, sign waivers, roam the expo, practice swims, poke fun at all the dudes decked out in Ironman gear and m-dot tattoos, pack race day bags, set up transitions, drive the run course, drive the bike course, install my bottle cage and pedals, and watch a lot of TV in the hotel room.

One of many big thanks goes to Cherie, because she gave me a checklist and a schedule for the 3 days leading up to the race. I just had to follow the schedule. Moreover, it all seemed relatively easy, which I attribute to the training - I planned and packed my nutrition and gear like I did in training all those months leading up to race day. Some tasks seemed second nature.

A few stats - I stole the idea to post this from reading other race reports:

Participants
2153 make it to race day (more than 2200 are registered)
121 do not finish (DNF)

26% female (up 2% from last year - reminds me of being at Tepper, except I doubt > 2/3 have engineering or science backgrounds)
74% male

Weight-Loss
Someone lost over 140 lbs training for CDA!

Oldest and Youngest
Oldest Male: 73 (his girlfriend & training partner is 57(!), which we learned at the Athlete's Banquet. Mike Riley, the voice of Ironman, said he really is an Ironman ;))
Oldest Female: 67
Youngest Male: 18
Youngest Female: 20

Countries with the Most Representation
#1 US
#2 Canada
#3 Mexico
(#2 would've been California, if it were a country)

Race Day

Brough and I were in bed by 8PM the night before, and I fell asleep sometime before 9PM. Surprisingly, I slept well. The day is finally here.

4AM - wake-up and do what I think is one of the hardest parts of the day: eat > 600 calories. I learned the hard way that if I don't eat a good breakfast, I bonk, so while I hate eating this early in the morning, I sit miserably and consume 2 whole wheat bagels with peanut butter and drink 2 juice boxes, Trader Joe's apple-grape, which are yummy but 100 calories each! Easy calories but a drink I'd avoid if I weren't training or racing.

5AM'ish - leave hotel with swim gear, etc

Between 5:30AM and 7:00AM - arrive at race site and follow to-do list:
(1) Check transition bags - swim-to-bike (T1) bags, bike-to-run (T2) bags.
(2) Check bike - computer working, brakes aren't rubbing, and then, freak out a bit about asking to borrow a bike pump. (Lesson learned: Cherie said to bring my own but I didn't want to pack it. Next time - just bring one. I hated borrowing one.)

Then, watch pros start the swim at 6:25AM, giggle because there is one pro with a full beard (so cute), try to eat a banana, dry heave a few times while trying to eat banana because of nerves, use the restroom, suit up, and walk onto the beach. I take a dip in the water for a minute or so, and then, stand on the beach with 2000+ people.

7:00AM - I don't really hear a gun (like Cherie said would happen), and suddenly, people are scrambling for towards the water...so, time to go!

Swim 2.4 Miles

This was what I was most worried about. Mass start swim with 2000+ other people!? Are you kidding me!?!? But, when I get to the beach, it's not as crowded as I thought it'd be. We're not standing shoulder-to-shoulder like it looks in the pictures. Also, we were lucky this year with the water temps. The past couple of years the water temperatures have been in the 50s, while this year it's 64/65! I love ocean swimming and have done the Alcatraz swim a couple of times, so mid-60s is like bath water, when you're in a wetsuit.

For the few moments before gun start, I focus on what Cherie said in one of her talks - don't think about all 140.6 miles, just what's ahead: the first buoy. That's what I say to myself - get me to that first buoy.

It was surprisingly less chaotic than I expected - perhaps because I waited a few seconds on the beach to avoid the initial craziness. There were no kicks on the chest like in other races. I bumped into a few folks which is normal, and my bad, I smacked some dude in the face. As soon as I felt that I had hit someone, I looked up briefly to see that I knocked his goggles out of alignment but not completely off, said a quick "sorry," felt bad for a few moments, hoped he didn't see who I was, and moved on.

Crowds were one thing but choppiness was another. The winds made for a turbulent swim. I felt like I was swimming in a washing machine on wash cycle. Also, the banana didn't sit well with me at all, and I gave up a bit of it.

After saying "just get me to that next buoy" about 20 times, I had to get out of the water and do another loop. When it was all said and done, it wasn't bad at all. I learned, however, that I need to do more open water swimming, because I was zig-zagging a lot.

Swim Goal Swim Time: 1:30:00
Swim Actual Swim Time: 1:36:35 (76 out of 100 in my age group, 1809 out of 2032 among all finishers)

T1

The transitions are always a blur. I got out of the water and briskly walked over to the wetsuit strippers. There are volunteers to help you get out of your wetsuits in Ironman races! I had a very authoritative wetsuit stripper who commanded me to get on the ground, so he could yank off my suit. I did as I was told, he handed me my wetsuit, and ordered me to turn around to grab my transition bag. Another bad, I totally forgot to thank him, but I loved how authoritative he was, because it kept me focused on what I needed to do.

I, then, skipped the hot tub (yes, there's a hot tub, because some years the swim is really cold) and walked over to the changing tent where there are more loads of volunteers to help me change. I just tell a volunteer what I want to use. I changed into cycling shorts and put on my helmet and sunglasses but said no to arm warmers, vest, and gloves. The volunteer cleans up after me, I say a quick thanks, and then, I'm off again to the next station: goopy sunscreen. More volunteers helped me to apply a bit of sunscreen on my face and shoulders. That stuff was so thick that it never absorbed, and I had big white patches on my shoulders until the rain later in the day washed it off.

Finally, after all that and another set of thank you's to the volunteers, I grabbed my bike, and left T1. I saw Brough at the mount area, waved to him, and was off.

Time: 00:08:38

Bike 112 Miles

Bike is always the most brutal for me. It's the longest segment of race, and it's the discipline I like the least. Also, it's the discipline, which relative to the other 2 needs the most work. I ride at a snails pace - kind of like my swimming but a slow swim is a matter of minutes, while a slow bike can be an hour.

We ride out of transition through town, out and back along the lake, back through town and then, do this ride into the woods, where there are a bunch of rolling hills. We have to do this twice, because it's a looped course. The first loop went by pretty quickly at least mentally but the 2nd loop seemed like a lifetime. I was supposed to negative split the bike but I think I did the 2nd loop like 20 minutes slower.

Brough said that folks were complaining about how windy it got on the bike, so maybe the wind had something to do with it. I'm not really great at evaluating my performance or the conditions (another thing to work on), so I don't really know what it was, but whatever it was it made for a sluggish 2nd loop.

Bike Goal Time: 7:00
Bike Actual Time: 7:32:16 (76/100 in my age group, 1878/2032 among all finishers)

T2

This transition was easy, although I was somewhat nervous about whether I'd have running legs, because during the bike I stopped to pee and discovered my glutes were tight. (Side note - For the life of me I could not pee while on the bike, like I was supposed to. I tried but to no avail. Yes, folks, endurance triathletes and cyclists pee on their bikes. It's gross, but it's what we do, but apparently, I can't yet.)

However, as soon as I got off the bike, I was moving pretty quickly through the transition. I grabbed my bag and went into the changing tent, where there were more volunteers. A volunteer helped me dump out my bag and set out my stuff while I changed. I quickly changed my shorts and put on my socks, shoes, visor, and sunglasses. The volunteer commented and said, "Wow! You're a quick changer." I said thanks and left. She cleaned up after me. Another props to the volunteers!

Time: 00:3:11

Run 26.2 Miles

My reward. I LOVE running. I often say to myself, "Just get through the bike: the run is your reward." While I was happy to be on the run, it was not easy. I couldn't get my legs to move as quickly as I had hoped, and the course was challenging for me mentally. Like the swim and bike the run is a 2-loop course.

We run out of transition to do an out and back along this path along the lake, go through town, a few neighborhoods, and then, back along the river on another path. We turn around at the top of a hill, which we rode up on the bike, and then, back to where we started. We have to do this twice. I hated the first loop, and I said like a broken record player "just get me to that next mile" for every mile of the run. I especially hated going back through town and hearing the voice of Ironman, Mike Riley, say "so-and-so from so-and-so You are an Ironman!" when I was finishing my 1st loop.

I realized how hard of a time I was having, when I saw Brough around mile 14 and got choked up. I made sure to smile, when I saw him, because I remembered the first time I saw him on the run, right out of T1, he had yelled out, "Where is that beautiful smile!?"

After all the 1st loop drama, however, I start to toughen up. I think my legs are actually moving slower, but I'm getting more focused, and my spirits start to lift, because I love the higher miles. I had promised myself prior to the race: no walking (only through aid stations).

When I get focused, I lose track of my surroundings and the last 10 miles went by pretty quickly mentally. The rain had stopped, winds had died down, but it was still cold and the sun was setting. I didn't really notice, though. At mile 20 or so a woman asked me if my hands were cold. I smiled and said "No, but thanks" and then, realized that they were, in fact, cold.

After that last turn around, I was finally heading back to town and was still saying "just get me to the next mile" for the next 4 miles. Each of those last few miles were getting tougher, and the temptation to walk was growing, but yet, another Cherie saying popped into my head: "Champions are made when no one is looking." I realized that if I stopped to walk for the last 2 or 3 miles only I would know and care. And, who is my worst critic? So, I keep going.

By the time I got to mile 24 it was dark, and I was on a search for the mile 25 marker, but it never came. It was too dark to see it, and before I knew it a spectator or volunteer told me that all I had left were a couple of turns before I could see the downhill to the finish. I say to myself, but I didn't see mile 25!

Finally, I turned that last corner, and I could see the finish. The crowds and cheers were getting louder as I approached. I was beaming, totally ecstatic, and relieved. Then, I heard it, "Treven Ho from Los Angeles, You are an Ironman!"

I did it. I totally did it.
(And, that's exactly what I said to Brough, when I saw him at the finish line.)

Run Goal Time: 4:30
Run Actual Time: 4:59:12 (46/100 in my age group, 1227/2032 among all finishers)

Total Goal Time: 13:10
Total Actual Time: 14:19:50 (61/100 in my age group, 1582/2032 among all finishers)

Am I disappointed that I didn't make my time goals? No, not really. Ok, maybe a little - I really wanted to see a 13 in the hour slot, but there are too many things that went right to be too upset. And, you know...there's always next time! ;)

Trying Not to Freak Out

2009-06-17T09:16:00.000-07:00

Ironman CDA, my first Ironman, is in less than a week. When I first started my taper a couple weeks back, I was too exhausted from peak phase to feel nervous. Also, the race still seemed too far out. But, now!?

Right now I'm anxious, because I'm not entirely pain and injury-free, which I really wanted. In fact, going into an Ironman healthy and finishing healthy were the primary reasons I got a coach and started training so long ago. However, a couple weeks back I somehow tweaked my left knee and then, my shin splints came back. UGH. I guess, it happens, and I'm doing my best not to freak out and obsess about it.

Key words: "doing my best." It doesn't mean that I'm entirely OCD-free, so right now I'm managing around my obsession with performing web searches on every permutation of a query containing the key words "shin splints." Just last night my husband looked over my shoulder to look at my computer screen and started calling out a bunch of other query possibilities as a way to mock me. It made me laugh, b/c this is his endearing way of making me realize what I'm doing. Although he was making fun of me, he also said something last night that settled me a bit. My husband has this wonderful, magical way of keeping me in check. He said that I should focus on what I've been doing, which I learned in physical therapy: icing and stretching and then, take it day-by-day. Thus, that's now my focus.

The shin splints are improving with each day and my tweaked left knee is nearly entirely healed, so with 4 more days of icing, resting, and stretching I'm hopeful that on race day I'll be good to go.

2 Phases Down, 2 To Go

2009-05-27T16:18:00.000-07:00

Triathlon training (assuming you follow a structured plan) comprises of 4 phases:

* ~~base~~
* ~~build~~
* peak
* taper

I had a long-ass base (Sept - Dec) and fairly long build as recommended by my coach, since this is my first Ironman. I've completed base and build and now 2 weeks into peak phase. These 3 weeks are intended to be the toughest of the entire training program: intensity combined with long distances.

So far I'm handling it beautifully and can't complain too much. At first I didn't think it was making me tired, but since fatigue has a way of catching up with you, admittedly I'm pretty tired but good nonetheless.

Last weekend included an epic workout for me. On Saturday I did a long brick comprised of a 90-mile bike ride followed by a 16-mile run. I was really nervous leading up to it, but I also tried not to think about it too much. Nevertheless, I did mention it to a couple folks, including a gym buddy, and I have to thank him. He gave me a mantra for the day. When I told him that I was nervous about the workout, he responded, "You'll do it. You're a soldier," so my mantra became, "I'm a soldier." Cheesy? Yeah, probably. But, I added that phrase to my mental bank as a support measure. It's amazing how much another person's faith in you can give you that little bit of extra confidence to help carry you through so many miles.

I had some tough spots, especially on the bike. In fact, I had a few mini-breakdowns. However, throughout I kept my doubts in check and reminded myself that the run was my reward. I got off the bike and was amazed. I could run! The last few run miles were tough - I really had to focus but they were also manageable, so I did it! I totally did it. I'm really doing this...

Ironman 70.3 California

2009-04-13T16:23:00.001-07:00

On April 4th, 2009 I finished my 3rd Ironman 70.3. This race was on "Ironman training" legs, and overall I felt amazing. It's strange to consider this a training race, when every other time before, the 70.3's were my big race for the year.

Nevertheless, I was excited to do this race, because I have fond memories of this particular one, which was my first 70.3 in 2004 and the race my husband and I did together before the eventful summer that included quitting my job, getting married, and driving cross-country to Pittsburgh to attend business school. I love the course and hope and expect to have this race on my calendar every year.

Rather than re-writing a custom report for this blog, I'll just share what I sent to my coach, Cherie...

Swim - pretty straight forward. I didn't have any pre-race jitters at start like I normally do. I think because I've been more diligent with the swimming in the Ironman training. I'm much more comfortable in the water. Also, 2 weeks prior my husband and I had made a trip down to San Diego to visit friends. I set aside some time to do a 2-mile ocean swim at La Jolla Cove. I got a feel for the water temperature and when the swim was over, I felt great, so that training swim definitely boosted my confidence.

T1 - felt great. I normally do a jog/walk to my bike and feel like I have to recover a little, but this time I was running to my bike and ready to go.

Bike - of all 3 this was a little frustrating. It was tougher than what I remembered, and while I felt like I put in a good, hard effort, my time was off. I was primarily disappointed though, because I got a drafting penalty, especially since I'm such a stickler for the rules and always watch that I keep a good distance from other competitors. In some ways I think I got a raw deal, because I had passed a guy on a hill and that same guy just at the cusp of the hill passed me on the right and then positioned himself in front of me. Funny enough as I was riding on and questioning the penalty, another competitor who saw the whole thing rode up next to me to tell me that she felt bad for me, because she thought the penalty was unfair. It was nice to get the support, but in the end I just have to be careful about stuff like that and get out of the way, so as not to leave anything up for interpretation. The officials saw what they saw, so I'm just trying to move on. (On a fun note - The penalty box gave me a chance to chat with other athletes, and we shared our "war" stories, so that was cool.)

T2 - The 4-min penalty got added to my T2, so I would've met my transitions goal w/out the penalty. Like T1 I still felt really great and was eager to start the run.

Run - I'm becoming more aware that this is by far my favorite discipline. Ironically, while I was disappointed by the draft penalty, it ended up fueling my determination to have a good, solid run. I also remembered from your talks and book that the guidance is as soon as I finish one discipline I put it behind me; thus, as soon as I got out of the penalty box, I put both the bike and the penalty behind me and did my best to have a good time on the run. I felt fantastic, and whenever someone called out my name and cheered, I waved and smiled.

Overall, I had a great time and in large part to how I generally felt. I've never felt so good during and after a race. I was amazed at how strong I was running even through the transitions, and I'm really glad I enjoy running, because it has me ending races on a great note.

...that's what I sent it, and it pretty much sums up the race for me.

My goal for this race was 6 hrs 24 mins -
(swim) 42 mins (bike) 3 hrs 20 mins (run) 2 hrs 15 mins (T1 + T2) 7 mins

My actual was 6:44:21 -
(swim) 43:22 (T1) 4:02 (bike) 3:39:37 (T2) 6:50 (inc. 4-min drafting penalty) (run) 2:10:32

Even though I didn't consider this an ideal race, it was still a PR for me and an improvement from the first time I did this race in 2004. Also, the feedback from my coach was reassuring. She mentioned that I handled the penalty well and not too many competitors would have.

I'm getting that much closer to CDA!

Pasadena Half Marathon Inaugural Redux

2009-03-27T16:18:00.000-07:00

Last Sunday on March 22nd I ran the Pasadena Half Marathon with my brother and his friend. It was their first half marathon, so congrats to Bing and Z!

This race was aptly coined the "Inaugural Redux," because it was originally scheduled in November but was canceled due to the fires.

The half marathon and marathon had an early start 6:30AM, which I LOVE having recently converted to a morning person. It was still dark when we drove from my brother's place to Pasadena City College, where the race started. The weather wasn't too bad at first. It was cool and drizzling but then, about 10 minutes before the start it began pouring. We were soaked even before the gun start. Nevertheless, it was a typical start with a slow walk with the crowd until we reached the start line timing mats and took off.

Overall it was a great race and very well-organized. The weather was good to us for the most part - the only rain to report was at the start and for a few minutes in the middle of the race. My only complaint was the traffic and directions to the start line. All eastbound traffic was directed to take a single exit on the 210, so we hardly moved for 15 minutes waiting at the exit. Finally, I decided to ditch the line and drive to the next exit. My brother navigated us towards the race, and we parked only a couple blocks from the start line. It paid to ditch the directions.

This is my 3rd half marathon for 2009 and my 4th since I have been battling shin splints. My goal for this one was no goal! I was pretty excited not to have one for this race, although I really always should run with one. My coach and I, however, agreed that since I had been nursing my shins for so long it would be best to focus on running comfortably and then, save my hard effort for the Ironman California 70.3.

There were a few challenging hills but the course was beautiful and generally flat with the last 3 miles almost all downhill. I managed my pace pretty well and finished in 2:00:27 - 27 seconds shy of breaking 2 hours. While it would have been nice to break 2 hours again, it's still my 2nd fastest half marathon and best of all, I ran SHIN-SPLINTS-FREE!!!

Being able to run w/out injury is such a relief. Now, I'm feeling more confident and really excited about the half Ironman on April 4th.

7-Month Check-in

2009-03-11T10:24:00.000-07:00

Have I really completed 7 months of Ironman training!? When all is said and done, I'll have trained for one-week shy of 10 months. I'm more than half way into this journey and continuing to learn a lot by each passing day and month.

* "Eighty percent of success is showing up" (Woody Allen) applies to Ironman training. There are have been countless mornings and evenings that I do not want to train: I fight myself every step of the way leading up to the moment I dip my feet into the water, clip into my pedals, or hit the pavement; and I expect many more of these moments. However, I've come to accept that while it may take me a long time to get out of the house on those days; once I'm out there, I'm committed. To date, I've only had one unplanned skipped workout due to laziness or tiredness. I regretted skipping so much that I haven't let myself skip again. Just getting my ass out there is a big contributor to consistency.

* Physical therapy is crucial for overcoming injuries as an athlete. When I wasn't training for the Ironman, I would just take entire weeks or months off, i.e. do absolutely nothing, and this, of course, works. Your body heals but you also sacrafice your performance and progress. With the Ironman I couldn't afford to do this, so I went to physical therapy. For the past several months (yes, I've been battling shin splints for months) there were times I was convinced my injury would never go away, but finally, last week I ran normally! No pain, no shin splints!

* I can run and ride alone. Mentally and physically this is not a problem for me: I don't need group rides or a training buddy to get myself out there or to finish a workout. One could say that I'm an anti-social athlete. I get into such a zone and focus that time and miles fly by. Sometimes I'm unaware of my environment or surroundings. On one winter long run, I was running loops at Griffith Park, which was decorated for the holidays. I was on my 2nd or 3rd loop before I noticed I was running within a few feet of a gigantic 20+ foot tall Christmas tree. I think this makes for funny training memories, but I also realized this focus or perhaps total oblivion keeps me in check mentally and emotionally during difficult moments. There might be strong headwind, chilly descents, road obstacles, or heat to battle, but most of the time I don't notice or remember.

4-month, 5-month, and Beyond (with numbers) Check-In...Shin Splints on my Mind

2009-02-11T10:10:00.000-08:00

When I started this blog, numbers motivated and excited me. I enjoyed looking at the miles upon miles I covered, but after the holidays, an injury, and some research; even I got bored with my bragging. Thus, this entry marks my last monthly check-in with numbers.

Training is going well and eventful. While last weekend was filled with a great milestone: the Tour de Palm Springs century ride on Saturday followed by the Palm Springs Half Marathon on Sunday, my pesky shin splints have been on the forefront of my mind.

I've had shin splints, since sometime after the Grand Canyon trip in late October/early November. Initially, I ran through them and then, I finally admitted that it was a problem. I took rest, they got better. I'd run, they'd come back. It was a frustrating cycle that finally motivated me to go see a doctor to make sure they weren't something worse like a stress fracture. I had x-rays taken and saw an ortho doc in addition to my primary. Both my primary doc and the ortho doc said my x-rays came back normal. The ortho doc prescribed rest and physical therapy. I saw the doc in December and expected a week off training around the Christmas holiday, so I continued to run for a few days and then, took 10 full days off from running. When January arrived and I started running again, the shin splints were still there: better but present. I wasn't shaking them entirely; thus, I finally made an appointment for physical therapy.

I've been working with a physical therapist since sometime in January, and the experience has been extremely educational and helpful. I've learned new exercises and stretches and how to deep-water water run (aka aqua jog). I actually enjoy the water running, although it has a reputation for being boring. In fact, I even water ran for 2 hours for one of my long "runs." While it's not running, it is by far better for me physically and mentally than not running at all.

My physical therapy has included:

relative rest, i.e. no running: still biking and swimming
stretching
range of motion exercises
strength training (with rubber bands and weights)
ice and elevation
water running
+ some other stuff that only happens on site with my therapist, such as massage, ultrasound, and gait analysis

Finally, after several weeks of therapy I'm running shin splint free again. For now, I'm keeping it easy, wrapping my shins for protection, and doing progressions, which means a mix of running and walking with a gradual ramp-up. First, I started with 4-min / 2-min run/walk intervals and gradually increased the running interval. It feels so great to be running again!

Think Positive

2009-01-14T13:32:00.000-08:00

"Think Positive" was the most recent advice from my coach after I sent her a disappointing report about last Sunday's run.

My long run didn't go as planned. With a timed goal for Carlsbad Half Marathon my workout for Sunday was 3 x 5-mile paced run at 9:15, 9:00, and 8:50, respectively. Miles 1-5 I held a 9:30 pace and miles 6-10 9:10 but miles 11-15? I don't know: I couldn't hold it together. I think I bonked. I say, "think," because I never experienced bonking, but from what I've read on the topic it sounds like that's what happened. I couldn't hold my focus and bring myself to run anymore, and instead, I jogged/walked the last 5 miles. The longest I was able to keep it together those last 5 miles before I'd feel compelled to walk again was close to a mile. It was sad and I teared up at brunch with my husband after the run, because I was so disappointed.

My coach reassured me that these things happen and sometimes you don't know why. I think I know what happened. Based on recent nutrition articles and books I've been reading it sounds like I may not have consumed enough calories for breakfast. The guidance is 45-60 grams of carbohydrates at approximately 200-250 calories for every hour of work. Nutrition is a very individual thing, so this may not suit me exactly, but comparatively, I only consumed approximately 200 calories for what should've been approximately 500-625 calories, so I'm thinking it's a good guess. Nevertheless, the only way to find out is try this guidance and go from there. A key goal for training is finding out what works.

Thus, along with waking up earlier and eating more, my new mantra is think positive, since I took the disappointment harshly. There are only positive days. I may have not gotten in the physical work, but I can file it away as mental training for having completed all 15 miles.

2009: The Year of My First Ironman

2009-01-05T16:52:00.001-08:00

2009 is officially underway. I'm excited about the first 6 months and have lots planned in terms of training and racing: Carlsbad Half Marathon, Pasadena Half Marathon, Ironman California 70.3, and my "big" race for the year...Ironman CDA!

Happy New Year!

2008 Year-End Review

2008-12-09T09:48:00.000-08:00

2008 was a great year for me. I raced more than ever and signed up for my first Ironman. I'm closing out this race year with a lot to be grateful for, and at the top of my list: my husband for his unwavering, loving support. We used to train and race nearly every moment together, but this year our priorities shifted as individuals: he with his educational and professional pursuits, and I with my heightened training and racing. We expect to do the occasional race together, but he's just not as into the training as I am, so with his full support I will do the Ironman and other races solo.

Surprisingly, it's working out well having different schedules and priorities: my husband and I are diversifying. Nevertheless, it took some adjustment. In the first few weeks, when we'd have days that I'd wake up and leave home before him and be in bed before he got home, I'd feel lonely and sad. Now, we're adjusted to the lifestyle change. In fact, I cherish the moments that we do spend together and appreciate him more than ever. It's great to feel like we're both growing and better for it as a couple.

This year I PR'ed in every event and FINALLY broke the 2 hour mark for a half marathon, a feat I thought would never come. But, as they say, never say never. The hard work and coaching are paying off. I'm nowhere close to the Ironman, but I'm already gaining accomplishments along the way and loving the journey.

Here is a look back at the 2008 race year and a look ahead to the next:

2008

January - Carlsbad Half Marathon (2:05:20)
June - Bonelli Park Championship Series Race #3 (swim 35:11, bike 1:45:45, run 1:01:45, total: 3:22:39)
July - Vineman 70.3 (swim 0:46:37, T1 0:05:05, bike 3:30:32, T2 0:04:25, run 2:23:19.8, total 6:50:00)
August - The Nike+ Human Race 10K (59:04)
September - La Jolla Rough Water Swim - 1 mile swim (37:42)
October - Bonelli Park Olympic Distance Triathlon (swim 36:17, T1 00:02:08, bike 01:40:27, T2: 00:02:02, run 01:01:02, total 3:21:58)
December - City of Angels Half Marathon (1:59:40)

2009

January - Carlsbad Half Marathon
March - Pasadena Half Marathon
April - California Ironman 70.3
June - Ironman CDA
...and more! :)

Cheers!

Last Race for the Year

2008-12-08T13:14:00.000-08:00

On Sunday, Dec 7th, I ran the City of Angels Half Marathon, my last race for the year. Normally, I'd be tempted to say I'm at the end of the season, but since my Ironman training is well underway, I'm not following the seasons. Also, let's face it. We don't really have seasons in Southern California and can race year-round. We're not subjected to climate inconveniences, such as snow, ice, or rain (tho we really do need rain).

Ironically, however, we were faced with the extended fire season and the race I originally planned to run, the Pasadena Half Marathon, on November 16th, was canceled due to fires and poor air quality. When I contacted my coach about the race, she said I could always sign up for another half marathon over the following weeks, so that's what I did and registered for the City of Angels Half Marathon.

My goal for the Pasadena Half, which my coach, Cherie, helped set was 2:01 (a 9:15 pace), and I would keep it for the City of Angels. The nearly 3 weeks between the Pasadena race and City of Angels were tough mentally, b/c sometime before the Pasadena race, I started to get mild shin splints, and they weren't getting better, so eventually, I was faced with taking it easy for a week and a half and even skipped a long run. When I'm just working out, it's not a big deal, but when I'm training, it's tough. I started questioning whether I would be strong enough for the upcoming race.

When race day approached, I asked Cherie if I should keep my race goal, despite the challenge, and she said, "Yes." So, that's what I did. Secretly, I was hoping she would cut me more slack. In fact, for the Pasadena Half I had suggested to Cherie that my goal should be 2:05, which is the time I set for Carlsbad in January of this year. I figured with the hills the time should be enough of a challenge, but my reasoning didn't work and Cherie suggested 2:01. Was I really up for the challenge!?!? Admittedly, yes.

The City of Angels Half Marathon is in its 3rd year and is a point-to-point race that starts in Griffith Park and ends in downtown. In contrast to the Pasadena race in which several colleagues and family members would've been joining me I ran the City of Angels race alone. Actually, I prefer to run races alone, but it is nice to have the camaraderie before and after the race.

My husband dropped me off at the start line and met me at the finish line. There were 4 wave starts: (1) 5 to 9 min per mile pace (2) 9 min per mile and slower (3) Students Run LA and (4) all the walkers. I started w/ the third group thanks to not getting to the race early enough to include a long wait at the port-o-johns. I wasn't really worried about starting late, since we wear timing chips and so long as I crossed the start and finish mats, I would receive an accurate time.

So, at about 11 minutes after the first wave start, I was off. The first several miles were in Griffith Park, and as I passed each mile-marker I checked my watch. I did not start as conservatively as I had hoped and noticed I was running TOO fast. I paid for this in the middle miles, b/c my pace slowed quite a bit sometime between mile 4 and mile 8, and I started to feel discouraged thinking I'd never reach my goal, specifically questioning my coach. Nevertheless, I have this love of the higher miles: it's the time when I get focused. Thus, with each subsequent mile after mile 8 I started to turn on the intensity and found it within me to dig deep. I focused on my pace and stopped checking my watch every mile. Finally, at mile 12 I checked my watch again and saw that I had only about 8 and 1/2 minutes to reach my goal. I decided at that point to give it my all and do whatever it took to get me to the finish line as fast as I could. That last mile was hard and painful. In fact, during the last several hundred feet as a motivator I said to myself that whatever pain I was feeling then would be nothing compared to the Ironman, so I had to push through. As soon as I crossed the finish line, I checked my watch (apparently, winced in pain according to my husband) and saw 1:59:40! I did it! I finished in under 2 hours! I finally ran a sub-2 hour half marathon!

For whatever reason I thought I'd always be a 10-min miler, but the coaching and training is proving me wrong. I'm getting stronger and faster and ending the 2008 race year on a great note.

Staying Positive...I'm trying...

2008-11-24T16:52:00.001-08:00

Sometimes it's hard to stay positive and last week I had my first setback. On Friday I had a 4-mile run that I didn't finish. Not only did I have to stop to take a walk break 16 minutes into the run but also at mile 3 I had to quit thanks to shin splints. Admittedly, I could feel shin splints coming on, but I ignored it thinking it wasn't too bad. Finally, push came to shove, and I had to stop running and have had to take at least few days off from running.

Injuries are tough - even minor ones. In fact, on Saturday I woke up 90 minutes late and didn't get on the road until 7:45AM. I left the house feeling discouraged. However, I didn't feel my shin splints at all throughout the 55-mile bike ride, finished it feeling strong, and enjoyed the time outdoors. So, although I had to skip my long run on Sunday, the bike ride kept my mood positive for the weekend.

I must say, though, it's a weird feeling to miss a long run and not workout at all on a Sunday. W/ how much training there is, 2 days away from any discipline feels like a lifetime. I'm really looking forward to going to the gym tomorrow AM for my morning cycling class and weights!

3-Month Check-in

2008-11-19T09:11:00.000-08:00

The last 4 weeks of training weren't as consistent as the first 8. There were 2 interruptions: a trip to the Grand Canyon and cancellation of the Pasadena Half Marathon. Since CDA isn't until next June and I'm still in base phase, they won't adversely impact my success; thus, I stay on the schedule.

I was disappointed that the Pasadena Half Marathon was canceled due to the fires and poor air quality, but it was the right decision, especially for all the marathoners. The fires were devastating for a lot of folks and homeowners, and the entire city reeked of smoke. We're still not sure what will happen with the race, so it's hard to predict how it'll fit into my schedule; thus, I decided (and got the idea from my coach) to sign up for another half marathon, the City of Angels Half Marathon on Dec 7th. I don't think any of family members and friends, who signed up for the Pasadena race will join me, so this will probably be another race I do by myself. I already told my husband that he didn't need to come w/ me, and it's probably b/c it'll be my 8th half marathon. I really do love the half marathon distance.

I've noticed that my attitude towards racing and training has become increasingly individual. Except for going to the gym, where I see and occasionally chat with a few regulars, the Ironman training hasn't been a source of socializing or bonding with my husband. Most of the work is solo. I thought I'd have a difficult time with it and feel incredibly lonely, but I've already done a few 3+ hours bike rides alone, and they have been enjoyable and enriching. I find my own path and go my own pace. Thankfully, it sounds like it'll put me on a path for mental toughness. In fact, my coach, Cherie, recommends in her book Become an Ironman and mentions it in her talks to include a few long runs and rides solo in training - it builds mental toughness.

Aside from the expected and unexpected changes, training has been pretty uneventful. I put in the mileage and hours as if they're part of my daily routine. Waking up early in the AM is getting easier. I don't think twice about skipping a workout even when I'm tired (motivated by the fact that I'm still in the easy phase). It is my life, and thus far, I love it.

While there were the 2 events that affected my "numbers," I still packed in a few:

Total to Date:
s: 52,400 yds
b: 612 miles
r: 199 miles

For the Month:
s: 16,700 yds
b: 183 miles
r: 75 miles

A Week Break from Ironman Training

2008-11-04T11:09:00.001-08:00

I took a week off from Ironman training to camp and backpack in the Grand Canyon and visit Sedona, AZ.

Day 1: hiked down the S. Kaibab trail to get to our campsite at Bright Angel Campgrounds (7 miles, down 4,000 feet)
Day 2: day hike to Ribbon Falls via N. Kaibab Trail (12 miles)
Day 3: hike out via Bright Angel trail to the rim (9 miles, up 4,000 feet)
Day 4: leisurely day in Sedona, AZ (hardly any)

This was my second and my husband's millionth or so trip to the Grand Canyon. We had a similar itinerary as last time but went a different time of year: the 2nd most popular month to go. The hiking was just as strenuous as I remember but there was less whining on my part, since I have a couple more backpacking trips under my belt and am much more fit this time around. I'm probably more fit than I have ever been and will continue to get stronger with each passing month towards my Iron goal. All the training did make for a more enjoyable hiking experience and faster recovery.

It was surreal not to be at the gym 7x a week, and I missed a long bike ride, but I had an amazing time, especially since the trip was with great company. I got pretty sore from the miles and miles of hiking but was ready to get back into training when I returned. We got back on Saturday, and I ran my scheduled 14-mile long run on Sunday. The run was tough, especially the first few miles, but I got through it...thankfully.

Admittedly, while it was fun to be in the great outdoors, I'm excited to get back into training, so I can log miles and hours again.

2-Month Check-in

2008-10-20T09:42:00.001-07:00

Today marks the beginning of week 9 and end of week 8. I'm still in base phase and about half way through. I feel good and workout about an average of 9 hours per week with my heaviest week, thus far, at 11 hours.

While the Ironman is very much top of mind, it doesn't occupy as much as it did before. I'm sure I'll experience peaks and valleys and at this point, it feels more like a part of my day and routine than something cool and exciting. Ironman training is my life.

Since my last 1-month check-in, I've taken a swim clinic and updated some gear: new wetsuit, pedals, cycling shoes, lights, cycling shorts, and CO2 tire inflation cartridges. I feel settled in terms of gear and said it aloud last night after mounting my bike lights. Of course, my husband's response was "until next month."

It's probably true that a gear bug will hit me again, but I've also been distracted lately by all the layoff rumors swirling around at my company. Considering how expensive this Ironman thing is it won't be fun to be sans paycheck. I'm trying to keep a positive attitude and hope this doesn't end up affecting my training attitude.

I leave this post feeling a little somber, although without a doubt 100%-committed. Nevertheless, I feel proud of where I am today and end this post with a few statistics:

-swim: 35,700 yds
-bike: 429 miles
-run: 124 miles

Bonelli Olympic Distance (BOD) Triathlon

2008-10-08T11:27:00.001-07:00

Last Sunday on October 5th, 2008, I raced BOD in San Dimas. The triathlon is an oldie, but I didn't learn about it until I moved to Los Angeles. I've done this race twice this year: once as prep for Vineman to get a tri under my belt, since it had been almost 3 years since I had last raced, and this time as part of race training in the base phase. Although the mapped course was the same in June the race was different:

- It was my first tri without my training partner for life, my husband, as a fellow racer - he came as supporter. He woke up at 5am with me on a Sunday! and spent his whole morning to hang out at the race and even take a few pics. I'm blessed to have him.
- I'm stronger and approach racing with a more positive attitude - it's not just work. In fact, I'll make it a point to smile, when I notice I'm getting too serious.
- The course felt longer for the swim and run portion. Not sure if I'm imagining things or making excuses for posting a slower time on the swim and not much faster on the run, but I did compare times to those in June across other racers, and most everyone consistently posted slower times. Who knows for sure, but I have a strong suspicion the course was a bit longer.

Regardless of the times, it was a much better race experience than from June. I felt good for a large part of the race and even had charge left in me the last couple miles. I love the times when I cross the finish line feeling good. Admittedly, there were moments during the race that I asked myself why I do tris, but as soon as I crossed the finish line, it all comes back to me. That moment of crossing the finish line along with those few precious moments of accomplishment make every mile worthwhile.

New Gear this Week

2008-09-26T09:54:00.000-07:00

After spending the last couple of weeks repairing to my old QR wetsuit due to poor handling on my part (damn fingernails!) and a timely 50%-off coupon on an XTERRA wetsuit, I broke down and decided to purchase a new one. I got the Vortex 2.

I tried it on last night and boy, does it feel good. It's so much more flexible than my old one. I feel lighter in it. A true test will come on October 5th at the Bonelli olympic distance race. I can't wait!

Nike+ Runs Logged

2008-09-22T17:58:00.000-07:00

Last Christmas my sister and brother-in-law gave me the Nike+ device, which I attach to my iPod Nano and favorite running shoe, Asics Gel Kayano. I had to purchase a pouch for the pedometer, since I don't have the fancy Nike shoes that offer the insert. The device works pretty well so long as you're not looking for GPS accuracy: it tends to read ~30-sec to 1-min per mile slower than my actual pace (pretty significant, actually).

Nevertheless, Nike+ is doing a great job bringing together the running community through their products and races. I like uploading and viewing my stats on Nike+'s website, and I had a blast at the Human Race on 08.31.08 with Kanye West and Common performing at the finish line!

To date, I've logged over 200 miles on the device, which doesn't include my long runs, which account for the majority of my mileage. What I love best is it keeps my weekday runs interesting, fun, and motivating.

1-Month Check-in

2008-09-22T09:59:00.000-07:00

I've officially completed the first 4 weeks of Base Phase, the first phase of my Ironman training. Thus far, I feel great.

Becoming an Early Bird
From the get-go I decided to start my days early and strive for morning workouts, which allow me to get to work at a reasonable time, park on the street to avoid paying for parking at the gym, and have ample time to fit in 2 workouts a day along with a full day of work. Tuesday through Friday I wake up sometime before 5:30AM to get to the gym. Some days are better than others, but I generally get started no later than 6AM. My favorite days are Tuesdays and Thursdays, b/c I love my cycling classes so much.

Even on the weekends I get an early start. I'm up anywhere between 6:30AM and 7:30AM (sometimes 8AM :)) for my long rides and runs. I would probably sleep in more on Saturdays for my long rides, if it were not for my painting class that requires me to be done in time to leave for class by 12:30PM.

The early bird really does catch the worm. I find that I can accomplish more in a day, when I wake up early. For a self-proclaimed night owl I'm taking to the early mornings better than expected. I suppose new habits can be formed if you really try.

Technique Focused
As I attend talks, read articles, and review my program, I'm learning that efficiency and good form and technique are crucial to success in triathlons. In these 4 weeks I've been incorporating running drills more (e.g. striving for 180 strides per minute) and taking a swim clinic. Also, during all my workouts I spend more time focusing on my form. I'll take time to become aware of my body and what I'm doing and try to correct any issues that I'm noticing.

Statistics
One of the satisfactions of training is logging statistics and seeing progress in hard numbers. To date, I've completed (give or take a few minutes and miles):

swim yds: 14,600 | mins: 548
bike miles: 196 | mins: 873
run miles: 57 | mins: 598

Goals for the next 4-weeks
- Starting and ending earlier - While I'm proud of myself for getting up before 5:30AM, I still think I could wake up earlier, so I can have more time at the gym and not feel rushed. The goal is to wake up by 5AM and leave home before 5:30AM. However, to get an earlier start one must end earlier! So, as part of this goal is going to bed earlier, too.
- Bonelli Park Olympic Distance Tri - Focus on having fun and relaxing, while racing on Oct 5th!
- Drills, drills, and more drills - Don't forget to practice what I learned in my swim clinic, so I can maximize the benefits of learning good swim technique.

Triathlon Coaches in Tinseltown

2008-09-11T09:42:00.000-07:00

My swim clinic instructor sent us this:

http://x17video.com/celebrity_video/matthew_mcconaughey/matthew_mcconaughey_trains_for.php

He's the other dude in the vid with Matthew McConaughey. Glaring reminder that I live in LA.

Upcoming Races (2008 - 2009)

2008-09-08T11:01:00.001-07:00

Since signing up for CDA, these are the races I've completed and lined up:

- Nike+ Human Race in LA (10K): August 31st, 2008 - done! (time: 59'04")
- La Jolla Rough Water Swim (1-mile): September 7th, 2008 - done! (time: 37'42")
- Bonelli Park Olympic Distance Triathlon: October 5th, 2008 (registered)
- Pasadena Half Marathon: November 16th, 2008 (registered)
- Carlsbad Half Marathon: January 25th, 2009
- Ironman California 70.3: April 4th, 2009 (registered)

Chafing Sucks

2008-08-27T15:50:00.000-07:00

My 4-mile run today was great, except for the chafing b/c of my damn heart rate monitor chest strap! So, today, I did a quick search for "heart rate monitor chafing" to see if there were any products or suggestions available. I came across some cream (meh) and a company called, Numetrex which makes a heart rate monitor apparel. I've always wondered when a company would offer something for women! I ordered it and can't wait to give it a try.

Ironman Lifestyle Kicks off

2008-08-26T08:28:00.000-07:00

Today is my first workout of week 1 of training for Ironman CDA in June, 2009. I'm not joking. That's 10 months from now. Since this is my first Ironman, Cherie said that it'll be good for me to have a nice, long base phase.

In the base phase I'll put in time to do lots of long, easy miles to ready my joints and muscles for the long + intense workouts that'll come in the build and peak phases. Also, I'll train my body to learn to use fat for fuel: this conditioning being crucial.

There are 4 phases I'll go through:
- base (Sept - Dec)
- build (Jan - Apr)
- peak (May)
- taper (Jun)

Officially, I started yesterday, but since Monday's are my days off, my workouts started today.

For this week:

Mon - day off
Tues - Bike 45 mins, Weights
Wed - Swim 800 yds, Run 4 miles
Thurs - Bike 60 mins, Swim 1000 yds, Weights
Fri - Swim 1500 yds, Run 3 miles
Sat - Bike 20 miles
Run - 4 miles

I woke up this morning at 5:20AM. I feel surprisingly OK. I had trouble falling asleep last night, b/c as soon as Vineman training was over, I fell back into my night owl habits. I'm hoping I crash ~ 9pm today, so I can sleep early and wake early again tomorrow. I just want to get through these first few weeks, which I'm anticipating will be tough. Once I get over it, it'll set in as a habit, and I'll be good to go.

Goals for this week:
- think positive
- remember this is not only training but a lifestyle change

My Coach at Phase IV!

2008-08-22T11:08:00.000-07:00

My Ironman coach, Cherie Gruenfeld, will speak at Phase IV!

Relaxing Swim at La Jolla Cove

2008-08-04T12:20:00.001-07:00

La Jolla Cove,
originally uploaded by traykh.

Right now I'm on break until I start my Ironman training in September. Until then, I'll swim, bike and run leisurely.

Last Saturday my husband and I traveled to San Diego, so my husband could attend a training class. I had a large part of the day to myself and took the opportunity to swim at La Jolla Cove, one of THE places to ocean swim in San Diego with flat waters, mile-marked buoys, and protection from boats.

I normally don't ocean swim by myself, but thanks to the midday crowd of sunbathers, snorkelers, divers, kayaks, and anonymous swim buddies there were several lifeguards watching over me. When I saw the 70 F degree water temperatures at the lifeguard station, I thought this swim could not be more perfect: no need for a wetsuit!

While the wetsuit provides a security blanket for the water, it is a pain to get on. Also, at Vineman I was so nervous and rushed while I was suiting up that I nicked it with my fingernail. I hadn't patched it yet and didn't want to make the nick worse; so, I left the wetsuit in my bag, changed into my swimsuit, and set off for the half-mile buoy.

When I dipped my foot in the water, it felt colder than 70 degress F, but I gave it a go anyway. I get so disoriented in the water that I stopped a few times, wondering where in the abyss I was. Every time I stopped, I took a second to reassure myself, stroked ahead, and then, eventually made it to the half-mile buoy. Yay! Now another half-mile to return to shore. Parts of the swim felt several degrees colder than 70, but concentrating on my stroke and getting into meditation mode out helped to pass the cold patches quickly.

Swimming at the cove is one of the things I miss most about living in San Diego. Not only do you have a well-marked and protected place to swim but you also get to see several types of fish, including the well-known Garibaldi's, and have an added adventure of getting up close and personal with a little kelp. Some days there are seals to cheer you on from the cliffs, but I didn't see any this time. Maybe in September when we return for the La Jolla Rough Water Swim!

Race Tasting in Wine Country

2008-07-23T10:18:00.000-07:00

Johnson's Beach - Russian River,
originally uploaded by traykh.

Vineman 70.3 Recap

Since the first days of my interest in tri's, I've wanted to do Vineman. I don't remember how I came upon it or what appealed to me, but I've wanted to do it. Thus, now that we're back in California and rebooted our participation in tri's, I signed up for Vineman 70.3 in November, 2007.

It's now July: 9 months, 18-weeks of training, and 1 gorgeous race date later, I crossed the finish line at Vineman 70.3 on July 20th, 2008. It's my 2nd Ironman 70.3 after my first in Oceanside in '04.

Now I understand why it's such a coveted race. Just a few highlights:

The race is managed by experienced coordinators and staff.
The course is beautiful and challenging but manageable: swim in the Russian River and bike/run alongside farmland and wineries. Gorgeous.
The volunteers are knowledgeable, available, helpful, and friendly.
The aid stations are well-staffed, stocked, and marked. Some races do not have adequate supply or selection, and you suffer when this happens. Throughout the run and bike I didn't have to worry about lack of anything: Gatorade, gels, water, bars, and more!

I couldn't have asked for a better race experience. It is over 4 years since my last race in this distance, so I didn't have grand expectations on total time. Generally, I wanted to finish faster than my first 70.3 and under 7 hours. I accomplished both! Swim time was the same (bleh), transitions about the same, bike approximately 14 mins and run 7 mins faster, which resulted in 20 fewer minutes of racing. Total time 6 hours and 50 minutes. Exact times: Swim - 0:46:37.1, T1 - 0:05:05.6, Bike - 3:30:32.5, T2 - 0:04:25.6, Run - 2:23:19.8.

Time is one thing to worry about, but since you're managing distance, several sports, and lots of other racers; there are loads of other issues that can arise that thankfully, didn't for me: Gear casualty/loss/malfunction/forgotten? No. Flat tire? No. Crashes? No. Bonking? No.

Every race comes with revelations:

Having someone supportive is key.
In my case - my husband. The night before the race my nerves were getting the better of me, and I told my husband that I was really afraid of the run. He responded (and apparently, annoyed), "I think you're going to rock the run." His confidence in me settled me, and throughout the race, I replayed him saying that to me. It carried me many a miles.

Mental is a large component of racing.
You often forget this, but I was reminded for over 3 miles that your mental toughness can go a long way. Physically, I think I started to decay at about mile 8 of the run, but I was committed to run the run, so I broke up the last few miles and worked through 1 mile at a time until I crossed the finish line. As soon as I reached that line, I felt relieved. Actually, not relieved, I was ecstatic.

Learn to be happy with me and my own progress.
As humans we're competitive, and I constantly compare myself to other racers. I know I hold up the back of the pack in these events. By competitive standards I'm "slow," but I need to get over it. Everyone is different. Personally, I'm getting stronger and faster. So, as much as I drive to do better, I also have to drive to congratulate myself and appreciate my progress. PR goals are to meant to be "personal."

While I was pleased that my time was faster, I was most glad to have felt great throughout much of the race. Thinking back to my first 70.3, I remember doubts, lots of doubts, clouding my mind throughout much of the race. Although I survived it and finished, I didn't really carry myself believing that I could. At Vineman on race day there were no doubts.

Gear Junky on a Mid-Budget

2008-07-16T15:37:00.000-07:00

I decided not to purchase a tri-bike for the Ironman, although oh, would I love a new shiny, cool (& expensive!) tri-bike. I'm sure there are some camps that believe for an Ironman you must have a tri-bike, but as I've read in an article, it's probably best for me to focus first on my "motor."

If I want to make this a serious lifetime commitment and get much faster, I expect I'll flip for one later. If anything I'll maybe pick up a pair of race wheels, but I still have time to decide (and convince my more frugal, practical husband that I need it :)).

Here's my gear list to date:

Swim
- Wetsuit: Quintana Roo Full Body Tri-suit Ultrafull? ('04 purchase but be a '03 model)
- Goggles: Aquasphere Kaiman Tinted Lens ('08 purchase)

Bike
- '04 Trek WSD 1500 (most components are still stock)
- Aerobars: Profile Design - Aerolite ('08)
- Shoes: Nike (model: unknown, '04)
- Sunglasses: Rudy Project Maskeryna ('08)
- Bike Computer: Cat Eye Strada Cadence ('08)
- Helmet: Giro Monza ('04)
- Indoor Trainer: CycleOps Fluid ('04)

Run
- Shoes: Asics Gel Kayano 14 ('08)
- Watch/HRM: Polar RS200 ('08 - my 3rd HRM. I need to get consistent about using it again.)
- Watch: Nike Mia ('06 or '07)

I have other gear like bottles, bottle cages, bags, clothing, race belts, hydration packs, etc, but that stuff is hard to track and some of it I just got for free or picked up on sale.

I've also gone through other gear that I've replaced more recently. My recent choices and replacements have to do with simplifying, not going for the highest-end item with features I won't use, and being more price-sensitive. Sometimes I admit I'll pay a little extra for style and function: the Rudy Project sunglasses are a prime example, but they also ended up being the best cycling glasses I've ever owned.

My Brother-In-Law's Big Ideas

2008-07-16T11:02:00.000-07:00

Thinking back to how I got to this point, I attribute my entry into endurance sports to my brother-in-law. Sometime in 2001, I remember standing in my sister's room at her old apartment and having her, then, boyfriend, ask me if I wanted to do a marathon. He had his sights on the LA Marathon in March, 2002. I thought he was nuts and adamantly, said no. Of course, the persistent guy that he is, he suggested first starting with a half marathon at Long Beach as a half way point. My response was still no.

While I walked away with "no," the conversation piqued my interest enough to start researching and reading articles on the web. My primary source was the Runner's World website. I found a 6-week training program that I thought I could do. So, that's what I did. I suggested it to my, then, boyfriend (now husband), who agreed to it. We trained and ran it together. My brother-in-law didn't join us.

I now refer to it as the "how to get by on minimal training" program, because at the very moment we crossed the finish line, I decided a marathon would be too much. Through experience and more research I've learned that I was prepared but not as well as more training would've gotten me.

In fact, I told my brother-in-law that the half marathon was so hard that I declined the marathon. Nevertheless, my very driven brother-in-law crossed the finish line at the LA Marathon in March, 2002. Of course, seeing his achievement and celebrating it with him, I decided I wanted it, too.

My Swim Number 387

2008-07-15T13:32:00.001-07:00

My Swim Number 387,
originally uploaded by traykh.

Showing off my race markings from the Alcatraz Sharkfest swim in June, 2007 and testing out the flickr/blogger functions, while I'm at it.

Going it Alone...Almost

2008-07-14T18:16:00.000-07:00

Before I signed up for the Ironman, I read several race reports on LA Tri Club's website. One in particular suggested getting a coach, especially for first-timers. So, that's what I did. I knew I would need someone to provide a training plan, guidance, and support: someone experienced.

I found a company through the LA Tri Club called Triathletix, which put me in touch with Cherie Gruenfeld. We talked over the phone and discussed my plans. At this point I had already signed-up one year in advance. She said it was the right way to do it. She asked my experience, background, and times in previous tri's.

She also asked me what my personal commitments were like: I work full-time, married, no kids. Next question: "Is your husband supportive?" Absolutely. She said that was very critical to my success: I'll need a support system. If anything, I know I have that. My husband supports me. Together, we are idealists. We believe anything is possible, so long as you plan for it and really want it. I really want this.

I start working with my coach in September, after my husband and my 2nd half Ironman on July 20th, 2008.

Since I started doing tri's, Ironmans have been re-branded: the half Ironman is now called Ironman 70.3. 70.3 = total distance of all 3 sports: 1.2 mile swim, 56 mile bike, 13.1 mile run. An Ironman? Double that.

Commitment Checklist

2008-07-14T14:51:00.000-07:00

Several weeks leading up to Ironman Coeur D'Alene (CDA) general entry sign-up, I talked with my husband at length: going back and forth on whether I should sign-up. I've been obsessing about the idea of doing an Ironman for a long time, especially in the recent months as I started to enjoy the training for the Vineman 70.3.

I always had grand ideas that my husband and I would train for our first Ironman together, but in the end, he said it wasn't a priority for him right now. (I even mentioned him as my training partner for life in my wedding vows.) So, the question became could I go it alone. He said, "I think you should do it." His support alone was my tipping point. Thus, on Monday, June 23rd, 2008 within the first few hours of general entry sign-up I secured my spot.

My first set of commitments were with my wallet:

1) Entry Fee: $551 ($525 + $26 active.com's "processing fees," and who says Ticketmaster is the only one who charges exorbitant fees)
2) Coach: $249 per month
3) LA Tri Club: $70 annual membership

This journey will be expensive. My discretionary income will go towards my Ironman: spending on clothes, shoes, dining out (as much), and concerts are temporarily on hold.

Ironmans are serious money. Training for them has become a science and business. Believe it or not, I checked last week: Ironman CDA is sold out.