Recovery Ride with Andy

I pampered myself yesterday after the tri simulation. My leg was pretty tender so I took a hot bath and then did some contrast hydrotherapy and used the foam roller on the muscles around the back of my knee. My left calf was really tight and sore....I am guessing because I was not pushing down on that heel very much when I rode. I was also in bed by 8:30 last night....so pooped!

This morning I met Andy at LongBottom Coffee in Hillsboro and we did a really nice, flat, easy ride out toward somewhere...god, I am really bad with my geography in that area! Lets see...I know we went through Verboten at some point, and we rode by the Hillsboro Golf Course...and then we finished up passing the Hillsboro Airport and even saw a bit of the airshow.

My leg was still pretty tender today on the ride so I kept my cadence really high and pushed harder with my right leg. I still think I will be fine for the race because its feeling better each day. The biggest issue I had today was feeling really shaky in my legs, especially during the last half of the ride. At first I chalked it up to the tri simulation yesterday, but then I realized that I wasn't actually feeling fatigue like I usually do (I know it well by nownow!), I was feeling low blood sugar! I just didn't eat enough this morning (one piece of toast with peanut butter), and I dont think I ate enough yesterday after the simulation either. I was so tired and working so hard to soothe my knee that I kind of forgot to pay attention to my nutrition. And I didn't have any food on my bike at all!

By the time we got back to LongBottom I was ready to eat the car. Luckily, they have amazing food and I polished off a huge order of Eggs Benedict, a side of bacon, a large fruit plate and a triple latte....how about that for a breakfast of champions?!! Then we had Kincaid's 8th birthday party where I ate two slices of his cheesecake birthday cake, followed by an IPA when I got home, a big bowl of pasta and a chicken breast for dinner, and an ice cream bar to finish it off. Hey, I don't feel shaky any more! My plan is to eat like a Queen for the next eleven days or so because I think my body needs it to get ready for the big event. How fun!

Tri Simulation

I got up at 5:45am and immediately felt reassured because my knee definitely felt better this morning than it did last night...still sore, but not as much acute pain. I ate an eglish muffin with peanut butter and a package of instant oatmeal with a banana in it. I am still having to force myself to eat this early...just not hungry. ...but I know I have to get the nutrition in with enough time to digest before the swim. I also drank about a half cup of black tea, and then made a warm electrolyte drink.

As I arrived at Frenchman's Bar, Glen announced the gun would be going off at 8:00am sharp, so we all hurried to set up our transitions, get into our wetsuits, and get into the water to warm up. Glen and I decided that I would just play the run by ear depending on how my leg felt after the bike....I had every intention of taking it easy.

The start was announced and into the water we ran. Within four minutes my cap floated off and I had to stop and tread water to get it back on. That, of course, put me out of breath and once again began a series of frustrating events on the swim. I feel like I am being put to the test on my hardest event...my cap came off two more times, and the last time it happened Glen shouted to me to just forget about it and throw it behind me. Little did he understand (given that he has no hair!) what that would actually mean for me. I might as well have been swimming with my eyes closed .... every time I took a breath my hair would cover my eyes and mouth. I had to wipe it off my eyes to sight....and at one point I was clearly swimming out toward the middle of the river! What a fiasco!

I finally made it to the cones (all I can say is thank god I didn't have to swim like that for a mile!), and for whatever reason I was still the fifth person out of the water....I keep thinking that if I could just get my @#$% together on these swims I could actually do pretty well. But that is for another day apparently....

My transition was alright...I am really surprised at how tired I feel coming out of the swim as I struggle out of my wetsuit and run up the beach. As a runner, its just plain weird to be so winded as I run 100 yards but it obviously has to do with the exertion of the swim. I do think I have a lot of opportunity to do this transition more quickly, but I made it onto the bike and out of the parking lot without crashing into any poles this time around....still shaky at first, but upright. It took me a good five minutes to catch my breath and start to get into a groove, and I felt super tired for the first 5 miles or so. But, I pushed it really hard because my knee was feeling alright, and I began to feel much better at about mile 7. Drinking was hard today...I didn't feel thirsty and I was breathing so hard it was tough to make it happen. I didn't eat anything at all on the bike. I averaged 20.5 mph today, and that felt really good....I finished strong and transitioned fast into my running gear.

As I took off for the run, I was surprised that my knee didn't bother me more...it was tender but not throbbing or aching. So, I started out tentatively but built speed as I realized I could. I was able to maintain a nice long stride and focused on pumping my arms to help me out. I knew I couldn't catch Andy, but everyone kept telling me I could catch Craig. What I really wanted to do was to catch up to him and then finish with him...I really had no need to beat him and thought it would be powerful way for both of us to finish...I guess it felt important to me to make a statement that this is more than just a competition between us, and I wanted to be supportive to him. I did catch him with about 1/2 mile to go, and we ran together until the last 100 yards or so. At the end, he told me to go ahead bc it was obvious I wasn't running as hard as I could (which was fine with me) but I got the sense it was what he wanted. I felt really strong as I finished.

Whew...a triathlete at last! Today we put it all together for the first and last time before our race. I cant believe two weeks from now we will be racing in Pacific Grove. I am excited, nervous, and everything in between. But now I get to enjoy Taper!

An injury in the home stretch!

I woke up this morning and realized something was not right with my left knee. I was achy in the back of the knee near the lateral edge, so much so that I was having to baby it while walking. I couldn't figure out when something might have happened because I didn't feel anything obvious during any of my workouts. Throughout the course of the day it got worse and worse...it became clear that the motion of pulling my lower leg back toward my butt, especially with resistance, was the killer motion, and also extending my leg all the way out. My boss, who is an MD, did some testing and told me it didn't appear to be anything structural, and that likely it was a strain at a muscle insertion site. When I went to see my massage therapist, she agreed, and pinpointed it as the hamstring insertion site. I was so incredibly disappointed and bummed out the entire day just thinking about how far I've come with no major injuries....and realizing that I might not be able to complete the tri simulation tomorrow!! Glen emailed me several times throughout the day with encouraging messages that I would be ok, that my running is so strong I could go without a run right up until the race and not experience much of a negative effect on race day. I tried to stay positive, but it was really hard. I couldn't really focus on anything at work...I might as well have been any place else. Dara, my excellent massage therapist, squeezed me in after work and she worked on all the muscles around the painful area. She used an incredible machine that provides 'entymology'....it feels like a small vacuum cleaner as it pulls your skin and fascial tissue away from the muscles. I loved it! I am definitely going back for a whole body fascial vacuum treatment because WOW did it feel good. Then she used her hands and worked my hanstring, calf and IT band really deeply. When I got home I did about 30 minutes of contrast hydrotherapy, put a bunch of arnica gel on my knee and tried to be in bed by 9:30 hoping that I would feel really different in the morning. We shall see.....

First (real) Crash of the Season!

I'm just really glad it finally happened....I was actually starting to get nervous that I was saving it for race day. Today's crash was sort of like that skiing crash that you always warn people about...the one that happens on the last run of the day near the bottom of the hill. I rode my L1 35 miler along Marine Drive, and I started pretty late so I was really aware of the fading light and rode fast, but carefully. It was a gorgeous still evening, and the view on the way back was of the sun setting over the water so I was pumped and feeling amazing on the ride. It was totally effortless, and although my bike computer wasn't charged I swear I was flying. It was one of those moments when I realized how far I have come with all this training...I was down on the aero bars feeling totally comfortable, weaving in and out of the people on the path without any difficulty, and wanting to ride forever! So, practicing some sharp u turns in the parking lot seemed like the perfect ending to my ride.

I did about eight almost flawlessly, feeling more and more comfortable with the tips Julie had given us. Mainly, to go out wide, keep the inside foot up, press down on the outside foot and turn tightly by looking at where we are heading. Simple as it sounds, boy does that work! Anyway, on the very last turn right before I was headed back to my car I just went down hard as I came around on the sharp part of the turn. I honestly had no time to react and I am still a bit unsure of what happened. The logical explanation is that I had my inside foot down instead of up, and it caught on the ground and tripped me. But, I don't remember it dragging and I had done eight correct turns just prior so its hard to imagine I spaced out like that....but, I've done stranger things for sure. Its also possible that there was some gravel I didn't really notice...but again, seems like I would have seen it on previous turns. Anyway, it may just have to be a mystery!

The strange thing is that as I was driving home wondering if Charles would be able to fix my bike (gearing/brake component was shifted out of place) and wishing the blood dripping down my forearm and palm would coagulate so that I could focus on driving, I found myself almost laughing with relief because it just needed to happen....I just needed to crash and get it out of my system before the race. The truth of the matter is that I am so glad I crashed tonight. Now I have the requisite badge of honor!

Team SLAK Attacks the Portland Triathlon

My first foray into the real world of triathlon! I am so glad I was able to do it as a relay participant...what a great introduction to the competition without actually having to complete the entire thing! We had a great time despite being nervous (that would be Craig and me being nervous....if Glen was nervous, he was nervous about the two of us!). The swim start was eventful and really fun to watch...I was so glad it was Craig today and not me, but I know it will be me soon enough. Craig did a great job finishing in 24:54...he later told me that he found himself way out ahead at one point and then realized he was swimming too far away from the buoys! That sighting comes in handy I guess. He switched the ankle chip to Glen in our transition zone and off Glen went, looking very determined to kick some butt. It was hard to wait over an hour for Glen to return, and I found myself feeling kind of wimpy doing only one leg of the race. I started warming up about 25 minutes before Glen was due back, and I must have taken at least eight trips to the outhouse during that time (there is no way I drank that much water!). Many sprints down the transition aisle later I discovered that the other runner warming up near me was a relay competitor, and he was 15 years old and about a foot taller than me! I tried not to let that shake my confidence, but come on...I am 25 years older than this child with wiry legs! Craig came to warn me when Glen was dismounting, and I grabbed (rather, RIPPED) the ankle strap off him the minute he made it to our transition zone. Then, off I went into the starting chute feeling the adrenaline surge and planning to pass as many people as I could. I did fairly well over the Hawthorne Bridge and onto the Esplanade on the other side, and then this woman in an IronHeads tri suit whizzed by me (they are apparently the hard core triathlon club in Portland). The only thing that made me feel alright about that was the number on her calf...she was 25! In any case, I did keep passing more people than passed me, and coming around for my second loop at mile 3.2 I felt really strong. It was fantastic to hear all the cheering and cow bells (Coach Julie, Coach Glen, Julie Zavin, Pascal, Charles and the boys, and Craig were ringing in my ears!). The next wonderful surprise was that I stepped into pace with this guy (36 year old....gotta love the age branding on the calves!) whose legs were as tall as my head, and we ended up running together for the entire rest of the race. I think we both pushed eachother....we tried to chat a little bit, but breathing was way more important at that point. At one point he told me that he was pretty sure we were doing around a 7 minute mile pace...I almost choked in disbelief. We ran right into the finish chute together, but then I had to pass him because Craig and Glen were waiting to run across the finish line with me. I absolutely loved those last few moments...what a rush to have them with me, holding hands crossing the finish line. I felt super strong, and happier than I can remember in a long time....and so thankful for all the training I've been doing. We finished under 2:30....our actual time was 2:27:29 for second place in the relay! And, that is with Glen having to change a flat and riding the second half of the race with broken handle bars! My split was 44:21 for an average mile time of 7:08. Way, way faster than I expected.

A heck of a wet BRICK

Today we completed our one and only wet BRICK....putting the swim and the bike together, without the run. I set my alarm for 5:45 so I could get some oatmeal down with enough time to digest. I also drank a cup of tea and a warm electrolyte drink on the drive. We met at Frenchman's Bar at 7:30 am. We set up our transition zone on a concrete jetty that met the sand about 200 yds from the water's edge. It was a very windy day, and there were swells on the water. Our swim was going to be short of the race day distance, mostly because there is a significant current in the Columbia which makes it feel just as far. We warmed up for about 2-3 minutes and then lined up on the sand. I am finding it to be more comfortable to be in the front of the pack than near the back, even if people end up passing me fairly soon into the swim. I don't like the feeling of entering the water in the middle of a huge crowd. The gun went off at about 8:15.

Almost immediately upon entering the water I could tell it was going to be a challenging swim for me. The swells were big and coming toward us as we swam out. I felt really anxious trying to get through them, and swallowed water a couple of times. It was really hard for me to catch my breath, and I felt as though I must be doing something wrong because I was having to breath every other stroke. We had to get out of the water near the turn around point and run around a sign on the beach (this is to simulate the situation at Pac Grove where we do two laps, and get out of the water between them and run around a rock on the beach). I did a little bit better on the way back but I was still feeling very anxious, having to breath with every second stroke, and generally felt exhausted. I came out of the water about in the middle of the pack which is not usual for me.

My transition was alright although I forgot to put my goggles up right away so they fogged and I had a hard time seeing where I was going initially. I felt pretty shaky getting out of my wetsuit and into my shoes, and then when I mounted the bike I must not have had good control initially because I ended up running into a small pole as I was riding out of the parking lot and fell off my bike....I think it was as I was pushing the timer button on my bike so I only had one hand on the bars. I jumped up quickly and got back on my bike and took off out of the parking lot with nothing but my pride hurt and feeling very lucky that no one appeared to have seen me fall!

I rode really hard from the very beginning...I was pretty frustrated with my swim and wanted to make up some time. It took me about five minutes to feel like my breathing was under control (I guess from the swim???), but soon enough I felt myself letting go of the frustration and felt my confidence coming back. I just kept telling myself...."you can do this part, you are fast on the bike". I spent most of the time down on the aero bars, and that felt really comfortable. My cadence was above 90 for most of the ride, and my speed was around 20 mph. The wind was tough, but the aero bar position really helps me under those circumstances. I was able to drink a bottle and a half (but I really had to force the second bottle) and about three shot blocks. Its getting harder for me to eat on the bike as I push myself faster, so I may need to experiment with some gels even though they taste disgusting to me. I came in just a couple minutes behind Craig, and Deb was a few minutes behind me.

Although the swim really sucked today, I felt great about my bike and glad that I was able to move past the frustration and make up time on the bike portion. After the workout Glen talked with me about my experience in the water. He said it was really clear that I was struggling and asked me what I thought had happened. After I shared my thoughts, he reassured me that it was totally reasonable and normal to find that you have to breath more often in open water, especially when racing. He shared that he consistently breathes every other stroke during races, and he assured me that it doesn't need to slow me down. He recommended that I just expect this to be my normal breathing pattern for now and to practice staying in a rhythm breathing this frequently. His words helped me a lot.

Swimming the Deschutes

I was hoping to swim in the Wickiup Reservoir while up in Sunriver just to get a sense of it because it is where the Pacific Crest Triathlon is held. But, it was further than the rest of the pack wanted to go, and there isn't an option to rent boats at the reservoir. So, we decided to bike down to the Marina and give the Deschutes a try. At the marina we learned that the boats are rented for a 6 mile down river trip, at the end of which a van is waiting to bring you and the boats back to the Marina. Sounded like fun to us, so we rented two canoes (one for each family) and I jumped in and swam for about 40 minutes at the start of our trip. I was swimming with the current, which runs about 3 mph so I felt like I was flying! And, I had the opportunity to practice swimming in groves of seaweed which grew along the shore for much of the way down. It wasn't Kelp that's for sure, but it was getting tangled in my arms and hands so I got messed up in it for a while. I had a lot of fun on this swim, and I've decided that sighting would be whole lot more fun if I had a canoe full of family and friends right in front of me the whole way! I stayed right on course this time....go figure.

Tempo run at altitude

I did my 5.5 mile tempo run this morning. I ran along the Sunriver roads and bike baths out toward the airport along River Road. I got up early and started at about 7:15am hoping to get a sense of what it might feel like at the tri relay this weekend. I will definitely warm up for a significant amount of time prior to my run leg because it did take me a while to feel ready to go. I started out fast and clocked my first 2 miles at 7:00 min per mile, but I really started to feel the altitude after that point and got pretty tired out near the end of the run. My last two miles were in the 7:45 min per mile range so I think I went out a bit too fast. Glen is suggesting that I just go for it at the relay and see how fast I can run it...but I do think I need to pace myself at least a little bit because I can overdo it in those first few miles.

After my run we packed up our families and headed out for the 'Paulina Plunge', a guided downhill waterfall mountain bike tour along the Paulina stream. A bus picked us up in the Sunriver Village parking lot and drove us into the Oregon backcountry where we began a 2500 vertical foot descent on a single track in the high desert forest. Along the way we stopped six different times and hiked in toward the stream to play in waterfalls up to 40 ft high, plunge into deep pools, and slide down natural water slides. It was a total blast, ...kids and adults had a fantastic time.

Bike ride with Glen in Sunriver

It was a complete coincidence, but Coach Glen just happened to be in Sunriver for the second week of his vacation at the same time my family and our friends were renting house there for a week. Lucky for me, I had found a bike partner for my 30 mile tempo ride. Our plan was to do a flat ride on Century Drive from Sunriver, but Glen missed the turnoff as we rode out of Sunriver so we ended up starting our ride with an 11 mile climb toward Mt. Bachelor. I was pretty proud of myself because we were still riding 19-20 mph during the mild part of the climb, and then about 15 mph when the grade increased. At 11 miles Glen decided we should turn around because we were not getting the workout the schedule called for. The ride down was a fast, and after doing some leap frog intervals with Glen we rode tempo for several miles and at one point I clocked 37 mph! I am definitely feeling much more comfortable on my aero bars and this was a perfect ride to practice because there was almost no traffic on the road. When we got back down we turned onto Century Drive to make up an additional 13 miles on flatter ground. Again, I surprised myself by maintaining a 21-22 mph average on the flat (there wasn't much wind at all). My only challenge on this ride was the enormous turkey club sandwich I had eaten just an hour prior to our ride (never again!). Wow, it felt like a huge brick in my stomach until the last 5 miles or so. Thanks to Glen for a great tempo ride...he really pushed me!

Second Swim at Nehalem....BRRRRRR!

Although the air temperature was as warm or warmer and we had a beautiful sunny day at Nehalem, someone froze the water between last Sunday and today! Holy you know what, I was a bit shocked that it had changed so much. I really think this was the result of an invocation Julie was making on the way over in my car....I swear to God she was lamenting the fact that the water was warmer than it was supposed to be last week and wishing and praying for colder water so we could really feel our bodies in water like race day. It happened just like that! It didn't take more than my big toe in the water to realize what I was in for....by the time my whole body was submerged all I could do was yell and start swimming to try and warm up. The tide was just going out this time so we made it to the second buoy pretty quickly (12 minutes or so), and when we got there I could no longer feel my hands or feet (everything else was ok). On the way back, we went against the strong current again and it felt like it was taking forever. Somewhere on the way back I realized that my hands were so cold they were not really working properly and I couldn't feel what position they were in...they could've been all balled up for all I knew! We made it back finally, and then Julie taught us how to exit the water. It was another example of how technical this sport is....there is a certain way to do this and many ways not to do it!

The idea is to swim up as close as possible to the shoreline, so that your hands and arms are actually clawing the sand bottom, and only then do you stand up. The water level when you stand up shouldn't be higher than your mid-calf (if the water is higher its much harder to run through it!). Then you run with high knees while pulling the cord on your wetsuit and releasing the velcro at the back of your neck, lift your goggles off your eyes (because they instantly fog up), pull the goggles and swim cap off and roll them into the sleeve that you are yanking down on the wetsuit, and then get the other shoulder off so the wetsuit is down to your waist...then you run to the transition zone before taking the entire wetsuit off. We practiced this several times today...the tricky part is remembering everything and doing it in the correct sequence. For instance, you wouldn't want to try to rip your wetsuit down before unzipping it (believe me, it sounds like a no brainer but after swimming a mile in ice-cold water, your brain isn't quite normal!)...and I can just see myself forgetting to put my goggles up and then tripping because they are all foggy!

I think I am going to need to get some neopreen gloves to wear during the swim because it actually took my hands about 45 minutes to thaw out, and I am pretty sure I wouldn't have been able to handle the bike very well today after this swim. Trying not to feel like a wimp about this!

Went for an 8 mile run in Forest Park when I got home from the beach...it was beautiful up there today. I passed two guys who had left the parking lot about 3 minutes before me, and though I almost missed hearing it, one of them said under his breath as I was passing them..."what about my ego...how do you think it feels now?". I told him I was sorry but that maybe it was time for a new ego. Funny, he didn't even seem to notice the guy who blew past all three of us with his bright red racing shoes and a look that could kill. Nope, its always the hardest when its a girl who is doing the passing!

Week 13 Totals

This kind of blew my mind! Here is what I have done in the last 13 weeks:

Swimming total = 36400 yards or 20.8 miles
Biking total = 592 miles
Running total = 163.8 miles

Open Water Swim in Lost Lake

We drove today from our cabin across the Hood River bridge and up to Lost Lake so that I could get into some open water since I am missing the team swim today.  Lost lake is perfect because its pretty cold being at the base of Mt. Hood and there are no motor boats allowed on the lake.  Charles and the boys rented a canoe and paddled along side me.  I had a pretty primitive map with sketchy distances so I basically swam 15 minutes out and 15 minutes back to the boat ramp. The lake was so clear I could see all the way to the bottom!  I was half expecting to be able to watch a trout get hooked and drug to the shore by one of the many fisher people along the banks.  

The best part of this swim was on the way back, whenever I turned my head to the right for some air I got a breathtaking glimpse of the sunshine soaked Mt. Hood.  I felt great during the swim, and felt like I paced myself well (could have pushed it a bit harder in fact) and got into a good rhythm.  The sighting is still a bit challenging...I find myself literally stopping while I look ahead.  The boys were laughing because apparently at one point I was swimming totally sideways ....hmmm, gonna have to work on that a bit! 

Running in the Gifford Pinchot Forest

Today was supposed to be my day off, but I just couldn't muster the energy to do this run after returning from Nehalem yesterday afternoon...too pooped!  So, we drove up to our cabin this morning and I had a gorgeous, peaceful run along an empty, quiet gravel road in the forest.  I had to stop myself because I felt like I could have run forever...it is just so serene up there.  I actually ran the first 1.5 miles with Rowan who is showing an interest and natural ability in running.  He did great!  I dropped him off and then ran another 4.5 miles or so.  Then back to the cabin to make a campfire, cook some dinner, and watch the stars POP.

Open Water Swim at Nehalem Bay

I was super nervous about the swim today, mostly because I am a total wimp when it comes to cold water!  Julie had me all worked up after sending out emails the night before with a bunch of tips about how to stay warm enough...."drink your electrolyte drink hot"...."make sure you eat warm oatmeal for breakfast"..."maybe try putting your wetsuit on in the warm car before getting out"!  I was surprised she didn't recommend we prewarm by sleeping in our wetsuit the night before (I actually considered it even without the suggestion!).  

My family joined me for this one, so we drove together to the beach after getting caught up in the Bridge Pedal traffic...took us 30 minutes to guess correctly which bridge to cross!  We met at the Nehalem Bay State Park, and suited up in the parking lot.  Although it was a dreary day, it wasn't all that cold outside.  Julie introduced us to the support team she had convened (what a huge help they were!)...three professional channel swimmers (they swim 21 miles in open water without a wet suit...CRAZY!) and an iron man finisher who was out in a kayak the whole time we were swimming.  We had to put a bunch of Body Glide on our necks because apparently when you are swimming in salt water it is common to get a lot of chaffing on your neck.  The boys (Rowan and Kincaid) seemed very interested to see all of this preparation happening!  

There were two really hard parts to this morning...(1) the first was holding my bladder after drinking the entire way to the beach!  The reason for this was to save up because the best way to warm yourself in the water is to pee into your wetsuit!  I almost made it, but not quite! I just couldn't hold it all in, so I successfully let out half before getting in the water...wow, what control! (2) the second hard part was getting into the water and letting the water into my wet suit...lots of whooping and hollering made it tolerable.  Once I was in though, it really wasn't all that cold...I cant believe I am saying that, but its true!  We had paired up with a buddy, or tripled up in my case with Andy and Deb...and then we just started swimming along the shoreline and were to go as far as we wanted but not past the third buoy.  The swim out was really tough because the tide was coming in so we were swimming against the current.  I kept looking up to sight (which was tough because the buoys were few and small...I ended up sighting off Andy's yellow cap figuring that he was far enough in front of me to have corrected any navigation mistakes somewhere along the line!) and feeling like I was hardly moving. Charles walked along the shore as I swam which was reassuring.  I did get into a groove which felt really nice....my breathing was steady and I began feeling really calm in the water.  The only anxiety I had was not really having a sense for how far I needed to go....it should be easier during the race because the buoys will be more visible and we do two loops in the Monterey Bay.  We finally made it to the second buoy and decided to turn around...I was flabbergasted when our channel swimming buddies told us we had only swum about 750 yards!  On the way back, however, we flew with the current and then the distance was a bit more obvious.  It was quite fun swimming back, and I felt great when I was all done....no dizziness, and tired but not totally spent.

Today was a huge milestone for me.  I wasn't sure how I would feel in the open ocean, in cold water, against current....but it was an incredible experience...powerful and peaceful at the same time!  I enjoyed it immensely, and I feel more reassured about the race.  The only part I am still dreading is the people mashing splashing chaos in the beginning.  I just need to keep telling myself that it will only last a few minutes.

BRICK #5

Today we did almost the full distance on the bike and the run.  Out at Sauuvie's Island we did two loops around the island for a total distance of 25 miles, and then a 5 mile run.  Coach Julie encouraged us to really push it today, to go all out at a race pace so that we would learn how hard we could go and still have energy left to finish.  I rode really hard and pretty fast.  There was a slight wind most of the way, but I kept my cadence between 85-95 most of the way and stayed down on the aero bars.  I am discovering that when my legs begin to ache and tire, if I shift so that my cadence is higher I can recover and then power down again for a short time.  I sort of shuffled back and forth between two gears today, paying attention to how my legs were feeling.  They felt pretty bone tired when I finished the bike, but surprisingly, I felt fantastic on the run.  No cramps (except for a slight side ache which I was able to get rid of), and I was able to lengthen my stride really quickly.  I ran about a seven minute first mile, and then backed off to save some energy for the rest, and for the hill we had to run at the end.  I finished about a minute behind Andy, and my average mile was about 7:35 sec.  

So, whatever I did today I need to repeat because it worked well!  Here is the list: (1) ate oatmeal with walnuts and bananas when I got up, (2) had a bit of black tea, (3) Wore my tri suit without arm warmers (I thought I'd be cold this morning, but I was fine!), (4) Rode hard, but paid attention to how my legs felt and when they started aching, I shifted into an easier gear and increased my cadence, (5) my mph was between 18.5-21.5 for an average of 19.3mph, and my cadence was between 85-95, (6) drank one and a half bottles (carbo pro + electrolytes in the first, only electrolytes in the second), most in the first half of the bike so this time I didn't feel so full on the run, and I didn't have to pee (yipee!), (7) ate about three or four shot blocks, (8) ran hard, but slowed down after the first mile to pace myself, then picked up the pace again in the last mile.

I am now very sore...mostly in my butt.  I think its a combination of the ride I did with Andy on Friday and the BRICK.  I did eat a lot of protein tonight and am trying to hydrate well.  I guess we will see how long it takes me to recover.  This may be what happens at forty!

Our first open water swim!

Tonight we had our first opportunity to try out our wetsuits in open water. We met at Clackamette Cove in Oregon City (where the Clackamas and Willamette join), and stuffed ourselves into our suits after spraying PAM on our legs, arms, and necks. What a sight! It was very buttery smelling for a short while.

I dont know what I was expecting, but what I experienced was not at all like I had imagined. First of all, the suits are very warm which is terrific (although the water we were in was much warmer than the Monterey Bay will be). Second, they are even more bouyant than I expected...as Coach Julie pointed out immediately, they are life preservers....all you have to do if you get tired is turn onto your back and the suit floats you...again, this was a fantastic discovery!

Then there were some things I didn't like so much. What really surprised me was the fact that in open water, it is almost impossible to ascertain how fast you are swimming...at least by all the measures I know how to use. You dont see lane lines moving underneath you, the landmarks all around you are so much bigger and more distant that they move much more slowly than the landmarks on the walls at the pool. Finally, the feel of the water moving over your skin and the feel of your arms moving through the water is so different in a wet suit, which means that tactile indicator is also missing. I noticed this almost immediately on our first swim from the shore to the boathouse...I went at a speed that felt like a snail but half way there, I began to huff and puff so much I though maybe I was having a panic attack. Then I looked up and realized I was right behind Craig ( a much faster swimmer than me)! It was really weird because I did not think I was swimming hard at all...and the only indication was how out of breath I was. I did a little better on the next swim which was a bit longer, but still....at one point I had to breath with every second stroke which is not like my usual rythm at all.

The other uncomfortable thing is how disorienting it is to be in the open water trying to get somewhere specific. We've practiced sighting in the pool, but I felt like I had to pick my head out of the water so often to stay on track that it was distracting me from getting into my rythm. It was also a little eerie how close another swimmer could be to me and until I actually bumped into them, I had no idea they were there!

Apparently everythin that I experienced is normal, and according to Julie we will learn how to pace ourselves, learn how to stay on track, and learn how to deal with other swimmers. God I hope so...because in spite of all of this, I can sense how peaceful it could be (I am counting on your story to help me Will!).

Beautiful Rebel Ride in Hillsboro

Val comes through once again with a beauty of a 40 mile ride starting out in Hillsboro.  I honestly cant really tell you where we went, but at one point I think Andy said we were in a German Sausage Festival town called Verboten? Did I spell that right?  I didn't see any sausages cooking anywhere cuz if I had I would have stopped to eat em (starving...always!)  In any case, I just love how my eyes are opening to the pastoral farmland right in our own backyard.  I am getting hooked on biking just to be reminded of this gorgeous place we live.  

Highlights from this ride were: (1) Trying out new voices for our GPS systems (Craig's Jewish mother..."oh my god, I cant believe you missed that turn, now you're gonna be late....what's the matter with you? and my favorite Rastafarian dude..."yah man, you know just stay on the path man cuz it don't matter where you end up as long as you got the love, ya know, dont worry, be happy".  (2) Chasing Andy up the half mile hill we hit at mile 24 or so....he's smiling like its a piece of cake and I'm looking at his thighs and wishing I had even half of them!, (3) Val's comment to Joel after chasing him down when he had taken a wrong turn..."come here Joel, I need to smack you!", and (4) the huge breakfast of eggs benedict I had at LongBottom Coffee after the ride...thanks Andy for the great recommendation!

Running up to the Pittock Mansion

Whew...today we ran the from the Lower Maclay Park up the Wildwood trail for 2.5 miles to the Pittock Mansion.  It was pretty grueling going up...lots of switchbacks and steep climbs.  My goal was to run the entire way, and I was able to make it without stopping or walking.  This run is the first in a while to really get my heart rate up there... definitely some anaerobic work today. Coming down was much more fun, but it was challenging in a different way because of the focus it took to avoid turning an ankle on a rock or tumbling face first over a stray tree root.  I felt really good though.  Our team is so impressive these days...there is noticeable improvement all around.  Debbie and Joel were rockin on their run today, and MaryAnn and Cindy too.  I can really see how all this training is changing everyone's fitness level dramatically, and its incredible to watch!

Two other exciting things happened today.  Glen confirmed that he, Craig and I will do the Portland Triathlon as a relay team (we have to come up with a catchy team name!).  Craig will swim in the Willamette, Glen will bike, and I will run two loops on the Esplanade which will be second nature since I run there all the time.  I also got my wetsuit today!  What a trip trying to get that thing on...it would have been easier painting it on!  But, after Glen finished picking me up in the air and shaking the remaining skin folds down into the suit in order to zip it up, it appeared to fit pretty well.  I am so glad we can get help getting it on before the race and that it wont count as transition time!  As for getting it off...I hear the secret is spraying yourself with PAM (is that stuff still legal??) before you put it on, and covering your feet and hands with plastic bags as you begin.  This is sounding kinkier by the minute!  I will watch a few others before I try this at our first open water swim on Tuesday!

Charles tries a BRICK

Since I missed the group BRICK yesterday on my birthday I had to do it today on my own, though I was able to convince Charles to join me for the bike portion.  Glen had given me instructions so that I could follow essentially the same route the team had completed.  I calculated that we would be starting the ride at about 9am, so I set my alarm for 7am to give myself enough time to eat and digest...my alarm, however, was not enough to wake me after a late night rip roaring "summer of 69" birthday party (held for a friend who also turned 40 yesterday!)  So, I ate at 7:30am, and tried for the second time a bowl of steel cut oats with maple syrup and banana...that worked well last weekend.  I did do something different for my morning caffein boost however...I drank a cup of Awake black tea with honey instead of coffee which has been giving me reflux during the BRICKs.  

We headed out to Sauvie's Island as soon as the babysitter arrived at about 8am.  It was supposed to reach 100 degrees so we were barely making it early enough.  Susan warned us last night about the bees on the island, so we both practiced breathing through our teeth on the way out.  We were on the road by 9:10, Charles letting me set the pace.  I felt great and the first 12 mile loop was pretty fast...we averaged 20 mph.  I spent most of the time down on the aero bars, and we caught and passed a number of bikers who then drafted us for the rest of the loop. I did manage to drink an entire bottle of carbo pro/electrolyte water on that first loop...I was really committed to hydrating well since the run was going to be hot!  The second loop was a bit tougher for two reasons: (1) the wind picked up, so our average speed dropped to 19.5 mph, and (2) the back of my left knee began aching, but only when I dropped my heels down to power through my pedal stroke.  I have been trying more and more to drop my heels because the coaches tell me this is a good way to prevent calf cramps on the run, in addition to being the most efficient way to pedal.  I think the culprit is the height of my seat...I am pretty sure its a bit t too high, so I will lower it for the next ride.  I finished my second water bottle on this loop and ate three shot blocks (high energy carbs).

As luck had it, the bees left us alone on the ride.  We pulled into the parking lot and I transitioned into my running gear, and took off for the run without any cramping in my calves.  I did run with a water bottle and my running hat for the first time since there were no aid stations set up.  I went out fast, but felt really good; my first mile was 7:40.  I slowed down a bit on the second and third miles because I was worried I was going to crash.  And during those two miles I also had another mission...to figure out how to pee without stopping!  I tried on the bike without success...the seat was a major hindrance.  I guess I need lessons from coach Glen who has apparently mastered this.  It took me a while, but finally I relaxed enough to 'pee-run' (I also had to keep turning around to make sure no one was directly behind me, shy and modest as I am).  Not only did I get to feel that incredible bladder relief and a distinct sense of accomplishment...I also got to test how quickly my new tri suit dries (VERY quickly!).  

This is the part in the blog post where the  Emily Posts of the world should stop reading because now I am going to share the absolute non-ladylike challenges of peeing while running. Its the shoes and socks, which are not made of tri suit material and do not dry quickly! Apparently there is some technique that I haven't mastered yet...there just has to be a way to pee while running without hitting your shoes!  I am picturing a bow-legged cowboy type of position, though that is not going to be very subtle, is it?  Maybe I just need to devise some sort of catching device to wear around my ankles...something like stiff cupcake wrappers with a hole in the center for my ankle.  Or, I need to figure out how to do all of this on the bike so that I can change my shoes when I'm done!  HELP.

Here's the best part...at mile 2.5 who do I see on the other side of the road running toward me? Charles.  I was breathing heavy at this point and not able to verbally share my surprise..... but he just smiled and said something like...."I couldn't help it, you inspired me".  And I am saying, (to myself)..."I think he may be in for more than he realizes!"

I finished in 31:30 (7:50 min/mile), and then waited for Charles....you gotta hand it to him, he finished the whole thing without walking!  He had the key to the car in his pocket or I would have gone to pick him up because I started to worry. Needless to say, his first words to me were, "OK, never again will I say this is easy....now I understand."  

My Birthday

No BRICK for me today.  Instead, I slept til eight and woke up in beautiful wine country with Charles and our good friends Carrie and Mark.  We had a leisurely morning, sat out on the deck looking over the vineyards and made breakfast together.  Charles and I spent some time walking among the Dundee Hills grapes, hence the picture of me in front of some Chardonay vines that are almost as old as me! 

I did a swim when we got back to town, and then we started getting into our costumes for a "summer of 1969" birthday party, hosted by a friend who also turned 40 today!  The cut off jeans, tie dyes, and halter top were a cinch compared to preparing the hamburger helper dish I brought to the potluck.  I can't believe that anyone will actually eat this, but after a few gin and tonics, I bet there will be a few suckers!  I am eating before I go...and will stick to the chex party mix and the angel food cake I think.  

The Pinot Noir Ride in Wine Country and a Birthday Bash!

xToday is the day before I turn forty, and we are having a birthday bash out at a gorgeous winery in Carlton called Canna's Feast.  So, Charles and I sneaked away in the morning while the boys were at camp and headed out to Carlton to do a 35 mile ride called the Pinot Noir Loop.  It started at the Laurel Ridge Winery outside of Carlton and then went west toward Newberg in the Duddee hills region, past several vineyards and through beautiful farmland.  We had to bike about 1o miles on highway 99W which was pretty busy, but then we headed back northeast on Mineral Springs Road past Winter's Hill Winery and Chateau Benoit.  In order to lengthen the ride by about 10 miles we rode into and through Carlton on Hwy 47 and then rode through the town of Yamhill and toward Gaston.   It was a perfect ride though I did have a close call while riding on Hendricks road.  A double tractor-trailer passed me with no shoulder on the road and by the time the second trailer was beside me there was about 5 inches between the truck and my shoulder....so, I veered into the gravel beside the road preparing to go down hard.  Luckily I stayed upright and was able to veer back onto the road once the truck had passed.  Whew...that was a bit scary!

My birthday party was dreamy...it was a perfect evening that started with wine tasting at the Carlton Wine Maker's Studio, and then a dinner at Canna's Feast Winery.  What an incredible time I had with family and friends, overlooking the expansive Yamhill Valley, eating incredible food, drinking wonderful wine and celebrating what I expect will be the best decade of my life yet.  The evening ended with a show stopping sunset, and touching speeches.  I couldn't have asked for anything more meaningful.  Thanks to Charles for pulling it all together!

A rebel interval ride with Andy, Will and Deb

Andy organized a rebel 25 miler this morning bright and early!  The four of us started in North Plains and rode through beautiful farmland while completing two sets of 4 x 1 min high cadence intervals along the way.  The weather couldn't have been more perfect...sunny and just a little chilly in the shade, warming up considerably as we rode.    The roads were so quiet we were able to ride side by side much of the way, giving us a chance to chat and get to know each other a little better.   We all agreed it was a perfect way to start the day!

I learned today that even 2/3 cup of coffee preceding my workouts is too much...I still found myself getting indigestion on my ride this morning.  The hot steel cut oats for a pre-ride meal is working really well though, and I am experimenting with putting walnuts, bananas and maple syrup in it also.  Yum, yum! 

Will's Story

We are only two days from recommitment day...this is the day that we must commit to meeting our minimum fundraising goal by August 28th...at this point, there are some of our team members who will decide that they cannot recommit because they dont feel confident they can meet the goal.  In honor of recommitment, our team captain Will shared a personal story of triumph with all of us.  He wrote about his experience with the Team in Training Pac Grove team last year, and completing his first triathlon.  Will nearly drowned as a child so he had a very significant fear of the water as he began his training last year.  The biking and running were not a huge challenge for him, but the swimming made him panic.  As he began training in the pool he was able to slowly let go of some of his fear due in part to the fantastic coaching he received from Julie and Glen.  But the anticipation of open water swimming was terrifying still. He worked really hard at overcoming his fear when the team began practicing in open water, and he continued to listen to the reassuring words of his coaches and teammates. 

At the end of Will's story he recounted his experience on the Pacific Grove Triathlon race day last summer.  He shared his visualization prior to the race start, and how he was able to overcome his fear even as the chaotic crowds of triathletes swarmed into the Monterey Bay at race start.  He explained how an incredible sense of calm spread over him as he entered the water, and how he was able to thoroughly enjoy the entire swim, looking down through the Kelp and thinking peaceful thoughts until he was done.  

I was totally inspired by Will's story...to look at him today as our team captain, you would never know of the personal hurdles he had to climb just a year ago to get to this place.  I know that we have members of our team who are fighting personal battles like Will did last year, and it makes me so proud to see them giving it everything they have because of what we are able to do for people fighting blood cancer.  This is so much bigger than each of us...but each of us is contributing our own personal blood, sweat, and tears (and fears!) in order to be a part of the whole.

 

Swimming tentatively

I swam today after taking it easy on my shoulder for a week.  I am still feeling some twinges when I bring my arm up out of the water and rotate it forward, but its not really painful so I was able to complete the swim.  Today we had the opportunity to swim some long periods without stopping and without doing any particular drills which allows me to really focus on my stroke and making it as efficient as possible.  I haven't had any trouble with cramps in my calves or feet for about three weeks now which is a huge relief.  I don't know if its the magesium/potassium supplement I am taking, the fact that I am paying more attention to my hydration prior to the swim, or just getting more accustomed to swimming....in any case, I am happy to not have to worry about that any longer.

This is still the hardest event for me, but I do feel things coming together slowly.

Biking on Lopez Island

Today we took the ferry to Lopez Island around noon and biked to Kincaid's first grade teacher's cabin about 5 miles from the ferry landing.  She invited us to visit before our ride, and we are so glad to have made it.  We sat out on the porch while she served us  lunch and we chatted about the kids and summer plans.  It was really nice to have that time to get to know her more intimately and without kids needing her attention.

After lunch we headed out on a 20 mile loop from her place.  My legs are tired from all the hilly biking we've been doing here, but the slow five mile run I did yesterday helped to stretch out some of my sore muscles (and I am still addicted to mineral salt baths...I take one or two a day when I work out this hard and I am convinced it helps me recover more quickly).  Today's ride took us through more farm land, up into some forested hills, and along the waterside for a portion of the ride.  These islands are fabulous for biking, and Lopez is by far the most serene of the islands thus far...very little traffic and new paved roads made this ride very enjoyable.  We ended back at Annette's place, and hitched a ride back to the ferry, saving the rest of our energy for the Orcas climb back to our cottage.

We are falling in love with these islands all over again.  We've been up here together a couple of times, and both of us dream of having a place up here some time.  The combination of the open water, the opportunity for sailing, the peaceful lifestyle, the extra days of sunshine, the great biking and hiking, and the quiet evenings make it a dreamy place to get away.  

An anniversary ride on San Juan Island

It was a gorgeous day in the islands, and after sleeping in until 10am (wow, I think that may be a record for us since the boys were born!) and having a leisurely breakfast, we loaded our bikes with snacks and water and biked down to the ferry terminal. The 7 mile ride from our cottage to the terminal was hilly but beautiful, and we got a nice rest on the ferry ride to San Juan Island. We biked a 22 mile loop on San Juan, through pastoral fields and along winding roads up into the interior of the island.  We even passed an alpaca farm with baby alpacas racing us along the fence line!  It was so much fun to be able to ride with Charles who has been trying desperately to get me interested in cyclacross so that we could ride together.  I hate to say it Charles, but riding past baby alpacas on a hilly climb toward a dairy farm is much more my style than slogging through mud and sand in a downpour in late October!  We did our 8 intervals while on this ride, 4x1 min intervals with a 3 minute rest in between, and then 4x30 sec intervals with a one minute rest in between.  Charles was a trooper and actually seemed to enjoy the intervals.  Then of course, we had the 7 mile climb back up to our cottage once we made it back to Orcas via the ferry...thankfully the beer I had in the pub at the ferry landing was just enough carbohydrate to fuel me home.  Total mileage today was 37 miles....straight into a hot bath for me!

Today was our anniversary, and we ended it with a late dinner overlooking Deer Harbor where they put on an early fireworks show...it was a perfect ending to our day. 

An adventure of another kind

I skipped the swim today on recommendation of my massage therapist because my shoulder is still a bit painful.  I did some hot/cold treatments last night and it really felt great.  I was going to take the day off, but I felt really antsy not being able to swim so I jumped on the trainer and did Glens kick-ass 60 minute brute of a workout.  Whew...I'd challenge anyone to do that workout without sweating a river!

After my workout this morning Charles and I left for a five day trip on Orcas island to celebrate our 10th anniversary, sans kiddos! There is nothing like a travel adventure to keep things lively in a marriage. After about 7 hours on I5 (which was nothing short of a parking lot in parts) we made it to within two miles of the ferry terminal where cars were lined up waiting for one of the two remaining ferries for the night. To pass the time while we waited, I jumped on my bike and road the two miles down to the terminal where I was nonchalantly told by an attendant that the last two ferries were already full to cars, and only walk on passengers were allowed. Our two options were to wait in line through the night in hopes of getting on a 6 am ferry (while our romantic cottage sat empty on Orcas) or to ditch the car and bike onto the ferry (this is where my training pays off...we had our bikes of course!). We opted for the romantic cottage, and there started an adventure we wont forget! We drove down to the ferry parking lot, left nearly everything we had packed in the car, and put the bare essentials into a rolling suitcase and a few shoulder bags. Our biggest obstacle was figuring out how we would get from the terminal in Orcas (the ferry was scheduled to arrive at 1 am!) to our cottage which was seven miles away up and down many hills in the pitch black without headlights on our bikes! Charles began visioning our bikes with the only two flashlights we had in the car strapped to our handlebars with duct tape....fortunately, we did not have to test his ingenuity because the inn keeper agreed to pick us up with her pickup truck. 

So, we did indeed make it to our romantic cottage....a bit later and lighter than expected, but with all that we needed.

Challenging Interval Run

Wow...I did not think I could tire myself out on a five mile run, but adding intervals makes a short run a totally different animal!  About 15 minutes into the run I did four 30 second high intensity intervals with 3 min of rest between them.  Then I ran 10 minutes easy and then completed four 15 second high intensity intervals with only a minute rest between them (those were the killers!)  I ran pretty early in the morning and therefore didn't eat anything prior to my run which also complicated things a bit.  I just hate having that full feeling in my stomach when I run, and I had to jump out of bed and get on the road quickly in order to make it to work on time. But, I should have had a banana or part of an energy bar at the very least.  Still learning...

My first injury

Today was a tough swim for me.  Almost immediately upon entering the pool and starting my warm up, I felt something pull in my left shoulder.  I couldn't really tell what I had done, but it ached whenever my arm came out of the water and rolled forward.  I stopped for a while and rubbed it, hoping desperately I hadn't done anything too permanent.  I was able to complete the workout but I had to decrease my speed and I just didn't feel like myself in the water at all.  I did ask Julie to watch my stroke, and apparently I am learning something after all...my stroke technique is improving and she even told me that I looked "pretty good!"  So, as long as I can get my shoulder back in order I may have a chance at this swimming part after all!

Nutrition Diary

LESSONS THUS FAR

Dont's before a hard workout: 

1. Big cup of coffee 

2. Toasted multigrain bun with peanut butter

3. Drinking only water

4. Eating nothing 

5.Coffee in your smoothie (tastes horrible!)

Do's before a hard workout:

1. 1/2 cup of coffee

2. Smoothie: yogurt, hemp protein powder, banana, bee pollen, flax oil, frozen blueberries

3. Toasted multigrain bun with butter

4. Half a nalgene of electrolyte drink

Dont's during a hard workout (BRICK):

1. Drink only a little bit on the bike

Do's during a hard workout (BRICK):

1. Drink two bottles of liquid, at least one with electrolyte replacement

BR-ICK #2

I can only speak for myself (although I am pretty sure the majority of my team feels similarly) when I say that the news of our second BRICK occurring only 6 days after our first struck a bit of fear and trepidation into my heart.  We were going to have a two week interval between these BRICKS, however the July 4th holiday messed with those plans.  So, away we went only six days later to Frenchman's Bar outside of Vancouver for a 15 mile bike, and a 2.8 mile run. It was a glorious sunny day, and a perfect 65-70 degree morning for our workout.  

I paid really close attention to my nutrition and hydration prior to our start since I had a tough time last weekend.  As we prepared for the BRICK, Julie gave us information about how much we should be drinking and eating while on the bike, and instructed us to return with two empty water bottles.  She explained that we need both electrolyte replacement and calorie replacement during the triathlon, and that the bike ride is the optimal event to accomplish this replacement.  She discussed drink formulas that have both carbohydrate and electrolyte replacement...this is something I need to look into because I have a really hard time eating solid food when I am working so hard.

This time I felt really great on the ride, and much better than last week on the run.  While riding, I kept my cadence higher than last week, kept my speed fast but steady (no leapfrog sprinting with Debbie, Will and Val!), and drank, drank, drank.  I emptied both my bottles by sipping regularly.  When I finished the ride my legs were tight but not cramping like last week and I did not have a dehydration headache.  I still wasn't able to eat anything while riding, so this I need to work on.  The small pieces of power bar I stuck in my jersey just weren't palatable!  It took me a good 3/4 mile before my calves started to release so that I could lengthen my stride, but eventually I got to the point where my stride felt pretty normal...I still felt much more tired than I usually do when I go out for a run but that shouldn't be surprising I guess!  All in all, this BRICK was a tremendous confidence booster for me.

Julie encouraged me to pay attention to my foot position when I ride.  My heel should be down when I am pushing toward the bottom of my pedal stroke....this will keep my calf muscles longer and less likely to tighten up during the ride, and will also engage my glut muscles which provide more power to the pedal stroke.  So many things yet to learn!!  Which is great because the day I am all out of technical tips to implement, working harder will be my only option! 

Glen's Tempo Bike Trainer Workout

Wow!  This was one doozy of a trainer workout.  It started with these really fun one-leg drills....you got it, clip one foot out and pedal the bike hard for a minute with only one leg!  Its as hard as it sounds (try it sometime)...but I can certainly understand how these will build up your leg strength!  Then I did a two minute Super-Spin drill....for these drills you get into an easy gear and pedal easy for 10 seconds then super fast for 10 seconds, and so on for 2 minutes. The rest of the workout was a series of ladder intervals at a high cadence and a pretty high resistance.  A ladder interval is when you either increase or decrease the time of the interval each time.  So, tonight I started with a 5 min spin at 85 rpm and a resistance that kept me breathing hard, then a one minute rest, then 4 min spin, with a 50 sec rest, then a 3 min spin with a 40 sec rest...and so on.  I did that set twice (starting with 3 min the second time).  It was 65 minutes of non-stop sweating and huffing and puffing! Apparently the crazy, fanatical triathletes (like Glen) do these types of trainer workouts in addition to their regular biking workouts...for me, this was instead of biking on the roads which works really well when your life doesn't allow for a workout until the kiddos are asleep!

Getting in the Groove...

I couldn't swim with the team tonight because the boys had a bball game I didn't want to miss, so I swam on my own after the game.  I worked really hard on my stroke using the tips coach Julie has been giving me.  My arms have been stiff out of the water, and that isn't ideal because that is supposed to be the resting phase of the stroke...your arm should be really relaxed.  So, I tried relaxing and I started to get the feeling she was describing.  I also worked on putting my hand into the water next to my head and then extending it out with a good reach under the water.  The idea is to reach out far, and think about gliding through the water before you pull with your arm. It helps me to think about cross country skiing actually....the motion of kick and glide on the snow is similar to glide and pull in the water.  When you are gliding in the water you are moving through the water without expending a lot of energy.  I felt really good after this swim of 1900 yards...like many complicated mechanical tips are slowly coming together.

Five Week Totals

Swimming: 13,250 yards or 7.6 miles

Biking: 115 miles

Running: 64.5 miles

Wahoo!!! 

Our first BR-ICK!

Today was, well....utterly exhausting but totally exhilarating at the same time.  We did our first BRICK.  A brick is when you put two of the three events together, which means that you have to also complete the 'transition' between the two events.  Triathlon transitions (there are two of them, one from the swim to the bike, and one from the bike to the run) are considered to be the fourth event of the triathlon because the race clock does not stop counting, and they can be really tricky.  If you foul up a transition it can set you back mentally for the rest of the race.  So, prior to our actual Brick workout, we learned about how to set up a transition zone (you set it up on a small towel, and that is the only space you have to get out of your old gear and into your new gear!), and how to rapidly change out of your bare feet (SWIM) and into your biking socks/shoes/helmet (BIKE) and how to get out of your biking gear and into your running shoes (RUN).  Not a totally simple task, but we are getting great tips from our coaches.  We also talked about tri clothing (finally!)....I've been wondering ever since I began this journey how in the world I was going to adorn my body in such a way that I would be ready for anything!  Disappointing though it was to Charles (who has been hoping he'd get to see me hopping around on a small towel in my jog bra and underwear trying to get my bike shorts on while soaking wet!), it turns out that they make triathlon suits that you wear under your wet suit, and that double as biking and running gear...they dry really quickly because of the fabric they are made of.  Very cool....glad someone has been thinking up these inventions that will make our experience during the triathlon so much more enjoyable (and less naked!).

The Brick today was a 12 mile bike ride followed by a 2 mile run (with a transition in between). We were out at Sauvie's Island so the ride was flat, but we cruised!  In fact, Debbie, Val, Will and I leapfrogged the whole way so our overall speed was really good.  I kept up with all of them, though I was having trouble figuring out how to drink enough while breathing as heavily as I was (at one point I took a mouthful of water and had to spit it out all over the road because it was more important to breathe than to drink!).   We transitioned at the school, ...I jumped off the bike near my towel, bent down to release my shoe clasps and... BAM, major charley horse in my left calf...but I tried to ignore it, threw my helmet off, slipped into my running shoes, tied them up, and set out for the run...very slowly at first, shuffling my feet like Glen had instructed us to.  WOW, my legs felt like taut rubber bands at their limit, and they felt totally disconnected from my hips.  It took about 3-4 minutes before things started to feel a bit more normal, though I was still tight and really tired.  To be honest, I felt like I was running through molasses...I was sure I was moving really slowly!  But, it turns out that I was running at nearly my normal pace...I finished second overall and my run pace was about 8:30 per mile.  So I guess it just felt really weird.  My sense is that it gets easier into the third mile and beyond because my legs started relaxing and loosening at the end of the second mile.  After I caught my breath, I stretched a bunch, and drank a ton of electrolytes and ate some nuts right away while cheering on the rest of the team. 

Everyone completed the Brick today, and I think all of us deserve to be very proud of what we have accomplished.  I was so inspired watching everyone finish!  When I got home, I took a long hot bath with mineral salts, and fell asleep for an hour ... I never nap in the middle of the day!  I also drank about a gallon and a half of water throughout the rest of the day. 

GO PAC GROVE TEAM!

The never-ending interval run!

My plan today was to do my interval run during my lunch break from work.  The workout called for a 55 min run with 5X30 sec fast intervals.  These interval workouts are designed to start getting us into the anaerobic zone for short periods of time.  I went out onto the Esplanade and then onto the Springwater Corridor toward Oaks park.  The intervals were hard, but I felt pretty strong while doing them.  My trouble began when I was within 1/2 mile from being done!  I ran up the ramp to cross back over the Hawthorne Bridge when I realized the bridge was up. Assuming it would be a short closure, I ran to the barricade and waited with everyone else. About 8 minutes into the wait the bridge section began to be lowered back down, but it stopped about a foot from the bottom so we were still stuck!  At this point we witness a man in a bright orange suit repelling down from the viewing tower with what looked to me like an oversized oiling can!  And he began squirting something from it into the joints of the bridge...at this rate, we were going to be there all night!  So, I turned around and started running back toward the Esplanade thinking I would just take the Morrison Bridge back over the river.  FOILED AGAIN, the pedestrian/bike ramp was closed for construction!  So, onward to the Burnside Bridge...and up about 50 stairs to get to the top.  BUT WAIT...a 6 ft tall barricade kept me from actually using the bridge to get across the river.  So, I trudge back down the stairs, under the bridge and around the other side for a final decision point....1) Do I run up the 50 stairs on the other side of the Burnside Bridge and assume there is access?, 2) Do I run ahead to the Steel Bridge? (at this point my run has become about 1.5 miles longer than necessary), or 3) Do I take the opportunity for my first open water swim training and traverse the Willamette manually?  What would you have done?  What did I do?

Got sick and missed my first workout!

So, it turns out it wasn't all about my lack of hydration and nutrition yesterday....I was getting a nasty head cold.  Yuck!  I went to the pool to hear Julie describe this week's swim workout and to give the team moral support.  It was really hard to watch and not be in there swimming with the team!  But, what I did enjoy was having a bird's eye view of everyone's swimming form.  I think I gained a lot from this type of observation because a lot of what Julie has been teaching us came together as I watched some of the experienced swimmers.  Its nearly impossible to tell what you look like as you are swimming, and really challenging to know whether you are 'getting' what she is advising in terms of stroke dynamics and swimming form.  Watching others put it all together was very helpful.  Julie is going to videotape me the next time I swim with her...I think it will be really useful but I'm not sure I want to see myself like that!

Gotta work on that hydration and nutrition!

Rough workout today.  I got up early and did my first interval bike (today was our recovery day, but I had to switch my day off with Wednesday because I am traveling to BC for a conference).  I did a ride from my house onto the Springwater corridor, then onto SE 17th, and then onto River Rd.  It was a really pleasant ride, but I didn't bring enough water with me for the intervals (6 X 60 secs).  I ended up feeling parched all the way home and ended up with a killer headache.  I'm also challenged by morning workouts because I have a hard time eating right when I wake up...I have never had much of an appetite until later in the morning.  But, I did eat 1/2 of a banana and some power bar.  Not sure it was enough though.  Unfortunately, I felt pretty crappy the rest of the day, struggling with a headache on and off, and feeling slightly nauseous, which made eating even harder.  I am going to have to work on this a bit to figure out what will work for me because the race is early in the morning.

Wow...feeling so good!

I ran up Terwilliger today for my long run, and I decided to do a Level Three run because I've been feeling so good.  It was perfect weather, sunny but cool, and the roads were really quiet.  I felt great even going up the hills.  Its clear to me now that this aerobic base building is working! And what is really cool is that the endurance I am gaining from the other events (swimming and biking) is clearly transferring to my running because I am only running twice a week but I was able to run 8. 3 miles today without getting winded.  Its been years (maybe 5 or 6) since I have been able to run this far without feeling any pain!

Strong Like a Kitty!

After today's mission moment, Glen told us a very funny story.  He began by sharing a little about his relationship with his dad whom he idealized as a child....his dad was a marathoner, and died recently of Lymphoma.  He talked about how his dad spent so much time coaching Glen that he sometimes forgot to be a father too.  Glen has been trying to make sure that he emulates all the wonderful qualities of his father while parenting his children, at the same time leaving behind those aspects that weren't ideal (we all strive for this balance when we parent).  So, the other day Elizabeth came home from school with an early Father's Day card for Glen.  He opened it, and it read "I love you daddy because you're strong like a kitty!"   OK, how adorable and reassuring is that!!

So, today we went out on our bike ride with a group mission...to be Strong like a Kitty! Our group bike ride was west of Beaverton near Helvetica.  Glen warned us it would be a tough ride....18 miles of rolling (and not so rolling!) hills, followed by a 10 minute run.  I rode with Craig, Deb, and Pam (a mentor from last year) and we really worked hard.  But, we kept each other going and the hills didn't feel as hard as I was expecting.  The ride was gorgeous, very pastoral  ....almost like I imagine it looks while riding in France.  I am not sure I would have used the word 'rolling' for those hills, but perhaps when I am done with all this training, they will seem like mere speed bumps.  The ten minute run was a bit rough...my calves and hamstrings were oh so tight!  Glen tells us to shuffle our feet for the first few minutes after dismounting the bike because it takes some time for your leg muscles to relax.  I couldn't really do anything else to be honest...it wasn't until minute nine or ten that my legs starting feeling anything close to normal.

The Triumvirate Bag Collection!

I'm not really a morning person so I usually do my workouts after work, but today I had a kid party to go to after work so....Susan and I went out to Sauvie's Island at 7am and did the 12 mile loop plus some.  It was so lovely...the light was beautiful, and it just felt great to start the day biking with a dear friend, chatting away about whatever was on our minds, and really, not having a care in the world...except, well....I was a bit worried about where I was going to find a shower between Sauvie's and my office downtown.  I ended up using an old 24 hr fitness membership (way expired!), and sweet talked my way into the Pearl District's shower...guys are such suckers!  Showers are a huge commodity in my life right now...I think someone needs to design a "MapMyShower" website just like the "MapMyRide" and "MapMyRun" websites...you would type in your general vicinity, the available public showers would be displayed, and they would be rated for difficulty depending on how much lying/flirting/negotiating you'd have to do to actually get into the shower.

My husband tells me that I am quite the vagabond these days.  I have three huge bags that sit by our bed (one for swimming, one for biking, one for running, of course!)... the 'triumvirate' bag collection that I don't let anyone touch, let alone get closer than 6 inches of because I am terrified that I will show up for a long bike workout with a speedo and my running shoes, or for a swim workout with my SheBeast biking shorts and a jog bra.  So far, my bouncer mentality has worked and the bags have remained pure.  I am reassured that if my kids do get a hold of my bags (its only a matter of time!), I am getting to know my teammates well enough now that they probably wont kick me out of the pool if I have to swim in a jog bra.