Week 23... OMG Really!!!

While searching for songs to run with, I found this video... WOW can I really do this???




I'm now entering week 23 of our training program, that means it's only 13 more weeks until race day. And now it seems like my fears and doubts are really starting to intensify.

As the training increases, I'm finding myself more and more scared and wondering if I will be able to finish, wondering what I got myself into. Aches and pains are increasing, and not due to the training, but I'm scared to think it may be the onset of my RA.  The only way I'm not in pain is when I'm training, but I can't train 24x7 (or can I). I've been crying myself to sleep, waking in the middle of the night in pain and just not very happy lately. I've been watching my diet, adding supplements and busy being poked and probed and stretched by doctors and physical therapists.  After 6 weeks of PT, the neck pain is still there, so it's off to an MRI and now waiting to see what is the next course of action.  Pain and anti-inflammatories are not good options, as I'm scared with my increase in training it could cause bouts with my ulcer. So for now I suffer thru the pains and cry when no one can see me, and pray that I'm better the next day. 

My training is progressing, but I'm wondering if I'm really on track. I'm going over everything I have to do and wondering what I can change to make sure I succeed. My swim has gotten stronger and I'm more and more consistent with my pace. My run is getting better, but I need to remember to stay within my limits and not push it too hard.  My bike, now that's where I fall apart.  Will I be able to keep the pace I want to keep (15mph). Should I do any upgrades on my bike, what about the crazy aero-helmet? What about nutrition...OMG NUTRITION, that isn't as scary as the bike, but it does scare me a little. But I keep playing with food and hope that none of it has an adverse affect on me during the bike.

All this keeps me up at night or wakes me in a panic.
Will I be able to finish under 17 hours? 
Am I pushing myself or can I give a little more?
What more can I or should I change?

OMG What have I gotten myself into????

Half way point...

OMG can it really be? Have I really been doing this for this long? And I still have so much more to do!!!


And now reality hits.  

We have reached that half way point in our training. 18 weeks down, 18 more to go. It doesn't seem to be getting harder or anything but it is definitely at the point that I know I have to really make sure I hit my workouts and put in my effort into them instead of just slacking off because I'm just not up for it.  I'm enjoying the fact that now I can start riding outside, which with the winds and debris on the trails makes it a bit of a challenge, but it's so much better than just sitting on the trainer.  Granted I do LOVE my KICKR, being outside is so much different, and so much fun when you have friends to ride with.

This past weekend really took a toll on my legs. 14 miles on Saturday, which in the end I found out I was going too fast for. And then 2 hours on the bike on Sunday. My thighs were FLAMING.  I noticed a weird noise, and Stephanie did too, when I was riding and getting into some of my higher gears. Seemed like it was rubbing on the front derailer, so after searching around I found a bike shop that had a 1 day turnaround, instead of the 2 weeks others were telling me, so in to the shop Roxy goes.  At least I got another ride in today, along the Salt Creek trail and it felt pretty good. The winds killed but the ride home was nice, especially when the wind is in your back and PUSHING you down the street.

I also got in a good swim today, using my snorkel for all but the 500 warmup and stretching thru my stroke. I wasn't concerned about staying on my TT, but more with my form. This wasn't about time, but about form/style and stretching through my stroke and giving my legs a rest.  I'm getting better and better with the snorkel, and didn't have any near drownings this time around. I'm still on the fence if I'll use it for any of my races, but maybe a few Open Water swims with it will help me decide.  Now if only the weather will cooperate and give us a chance to hit the lake before Grand Rapids.

So to give me even more motivation, attached are a few links to the Boulder Run and Bike course... No doesn't scare me at all... YIKES!!!

Boulder Run Course

Boulder Bike Course

21-Swim Challenge is in the books!!!

The challenge was to based on a time trial (TT) on either a 1650m (1 mile) or 500m swim. After that there were 3 weeks of 2 days swims plus a drill. I only got in the 2 days of swim, skipping the drills, since I had to still run and bike and do weights.

So on Feb 14 I swam my my first 1650 TT in a 32:05.86 (1:54/100m).  The following weeks, the workouts were based on my TT and worked on endurance. After the first swim, I found that the TT I had was really easy, and that it was difficult to do some of my swims so slow. As it turns out I dropped my TT by :05 as my base and used that to do my workouts.

My concerns in distance swimming has been with pacing. I know how to pace when I run/bike, simply look at my Garmin and either slow down or speed up. Pretty easy. But in a pool, you can't really take the time to stop and look and try to do the math. So after a few posts back and forth on Facebook in the Tri Swim Coach 21-Day Challenge Page, I found that by setting my Garmin's alerts I can set a pace for my 50's.

So today, it was back to the pool to do my final TT. Set my 50m time alert on my Garmin to :55 and was so happy I could keep the pace. Today I swam my 1650TT in a 30:20.21 (1:49/100m). Didn't break my 30:00 goal but damn that was close.

500 Group:

	Day 1	Day 2
Week 1	300, 200, 100 moderate pace on 20s rest 200, 100, 50 build :25s rest 200 fast 30s rest 100 fast 30s rest 6×100 moderate 20s rest	3x 3×100 TT pace+10s 4×50 TT pace+10s 1×50 Easy
Week 2	2×200 on 20s rest 100 moderate 20s rest 2×300 20s rest 100 moderate 2×400 40s rest 100 moderate	6×50 TT pace, 15s rest 2×150 build, 20s rest 6×75 TT pace, 15s rest 1×300 build 6×50 TT pace, 15s rest 3×100 TT pace+5s, 15s rest
Week 3	6×200 build so first 100 easy, 2nd 100 faster, 3rd should be race pace effort 2×300 hard effort	6×25 build 15s rest 5×100 TT pace+10s, 15s rest 6×25 build 15s rest 5×100 TT pace+5s, 15s rest 6×25 build 2×100 race pace

1600 Group:

	Day 1	Day 2
Week 1	4×150 easy (TT pace+15s per 100), 10s rest 100 relaxed 4×150 moderate (TT pace+5s per 100), 15s rest 100 relaxed 4×150 TT pace (20s rest)	8×100 TTpace+5s 300 easy 4×100 TT pace+5s 300 easy 3×100 TT pace
Week 2	4×250 continuous as 100 Moderate pace, 50 fast, 100 moderate 4×150 50 moderate, 50 fast, 50 moderate 4×100 25 moderate, 50 fast, 25 moderate	4×100 TT pace+5s 20s rest 4×100 TT pace 20s rest 4×100 TTpace-2s 25s rest 6×50 TT pace-5s 25s rest 16×25 build
Week 3	4×500 Descending, meaning that each 500 gets faster. The first one should be calm and relaxed, the 3 one should be at your 1650 pace, and the 4th one should be all out. :40 second rest interval)	8×100 TT pace with :20s rest 8×75 TT pace 20s rest 8×50 TT pace 20s rest 8×25 ALL OUT 30s rest

Drill set:
200 as (25 catch up/25 swim)
100 build
200 as (25 fist/25 swim)
100 build
200 as (25 high elbow catch/25 swim)
100 build
200 as (50 8 kicks/3 strokes/8 kicks, 50 swim)
100 build

Week 15 - where has the time gone

I can't believe I'm over a 1/3 of the way done with this training program... What's more scary is that I'm more than a 1/3 of the way closer to Boulder. I'm finally feeling like I'm getting into a groove of things with my training, but my nutrition still has a way to go. I've finally "sucked it up" and accepted that I will have to spend long hours/runs on the treadmill, thanks to the wonderful weather Mother Nature is sending us. But it's weird, I'm getting comfortable on the dreadmill, that I'm just hoping this will actually make me stronger when i get out on the road.

I'm still concerned with my biking. I just don't feel like I'm getting what i should be getting out of my trainer at home. So i broke down this weekend and went out to get the Wahoo Kickr.  With what I spent on it I'm hoping it gives me the hill and resistance workouts I'm really needing.

I finally started to add in swimming to my regimine. I go 2-3 days a week. I bought a freestyle snorkel with a cardio cap to help simulate altitude. I even found a good FB page "Tri Swim Coach 21-Day Challenge" that puts out new challenges each month and that has really got me going on my swims. I'm trying to improve my TT (Time Trial) for a 1650m swim (1 mile). I just started week 3 Day 1 today and I'm finding that my major issue with my swim is the ability to pace myself in a long swim. For last week's 100 repeats I was keeping 1:35-1:40 100m pace, but for these 500's I either went out too fast and then slowed down too much in the middle or I would have too much left in the take after. How do you pace yourself in a swim??? I mean when I run/bike I can watch my Garmin and make adjustments as needed. Even though I wear my Garmin while I swim, checking my pace is not that easy to do.

Things for the trip are starting to come together too. The house is paid off, now just need to email out and let everyone know how much they each owe. Flights are booked and paid (thank to my SW miles Rich and I each only paid $5 for our flight). Due to a delay in planning the flights, Christin and Dave don't have a good direct flight so they will be coming thru Chicago and I'll meet up with Christin and fly in with her, and then Dave will go with Rich. And the car is rented. Christin and I are also starting to look at things to do out there and found a few fun stuff, then lots of micro brewerys for them since I won't be drinking until after the race. Now only to get my training and diet in order, then I should be right on track.

I'm still quite nervous and I just hope I finish. I need keep focusing on my weak areas and just make sure I don't ignore my strengths. Bad part is right now I don't feel like I'm strong in any discipline.

Week 7 done, 1/5 of the way there...

So reality is starting to hit. I made my final payment on the house we're renting and now trying to figure out travel plans. I know we'll be using Southwest (thanks to miles Rich and I will be flying for free) and I'm also looking for a car rental so we can check stuff out while we're there. Luckily, I found out that Christin will be flying out and back on the same dates as me. This way we have each other and I won't be too lonely or too scared, since I don't know when Stephanie I is coming out or even Rich. I'm so happy Christin is coming out, I think she's seen me at most of my big races than anyone else.

This week of training I really tried to hit all my bikes/runs as it says. It was hard thou, since we got snowed in over the weekend to below freezing on Monday and Tuesday, which forced me to stay home from work and work from home.  I didn't get a chance to go to spin class on Monday, so it was riding at home. Tuesday I finally got out of the house and went to run on the treadmill.Wednesday it was back to the trainer. This time I decided to retest myself, and ride the 20 min test I did the first week. I'm happy to say that I've been able to improve in the past 6 weeks. My cadence was up, my speed was faster and my heart rate felt more in control. I was really happy to see that I was improving, this work is paying off. Thursday was running on the treadmill (again) and I enjoyed my Friday off day. The weather seemed to be the biggest challenge for my training. On Friday, the rain started, which meant flooding and staying up late to keep up with the seepage. So Saturday's 9-11 mile run, the rain water and dropping temps, scared us off from running outside, so that means... UGH back to the treadmill. I didn't think I could do it. But Jay gave me the idea to do a 3 mile run followed by a 10 min rest. I opted to change it up and do a 3 mile run at a good/faster pace, then a 1/4 mile walk. After 1:48 on the freakin treadmill I did, I got in 9.5 miles. WOW!! I hope I never have to do that again.  Sunday, my last day, I decided to kill myself and make up for lost time.  Started the day with Yoga By Degrees Sculpt Class, then off to the pool for a swim. I swam 1700 non stop, followed by a 100 easy, where my mile was about 35 minutes and the it was on to the bike for a 2 hour ride.  That ride really really hurt. My legs were spent from yesterday and today's sculpt class. I could feel my knees throbbing and my quads were burning, but I pushed thru it and I got it done. I'm so happy this week is done and I'm happy that I hit all workouts.

I still can't believe I'm going down this path. It's a strange idea to comprehend. I'm scared that I won't be able to do this and there are times I cry because I'm scared what will happen if I don't. I sometimes feel so alone in this journey, and I know I have my team, but it's still lonely. Everyone is dealing with other things, personal and physical, that it's hard to get together to train. Yeah we had each other last year for Racine, but since it's only Stephanie I and I doing Boulder, I just feel weird talking my concerns and issues with everyone else, since they are not going to be racing with me. I feel so alone at times it scares me, but I know that I'm not. I don't know... I guess I'm just being weird :( Maybe once the weather starts to cooperate we can all be back out there together and I won't feel as lonely.

2014 - Bigger and Better

2013 was a good year, with many firsts for me, so that just means that I need to find a way to top it in 2014.

How better way to do this but with competing in my first Ironman. Well, yes, I already had this planned in 2013, paid and started training on it, but I just have to mention that his is my A race this year. To make sure that I can successfully compete in my race, I've made sure to keep my race schedule at a minimal. And now that I have paid for my last race, I have the following schedule in place for 2014.

5/2/2014 - Flying Pig's Half Marathon
6/8/2014 - Grand Rapid's Triathlon - Half IM
7/12/2014 - Muncie 70.3
8/3/2014 - Boulder IM

Pretty small compared to the last couple of years, but I have to make sure I remain healthy this year. I also have some fun events setup, which will help in my training or just for fun:

5/24-25/2014 - Blackhawk Country Roads Bike Ride
9/29/2014 - Apple Cider Century

In the end of all of this, I just want to be able to complete my IM and survive, to a point where I can say it was fun and I'll stick to Half IM's :)

So 2014... Bring It... I'm Ready for it!!!

2013... Year in Review

2013 was definitely a year of firsts, injuries and illnesses for me.

My first DNF
My first Olympic Triathlon
My first Half Ironman
My first Century Ride
My first ER Visit

I busted my butt all year to reach my goals and made it thru many obstacles. From quiting a race to stay with a fallen teammate until medical arrived to spraining my ankle just a few weeks out from my triathlon season started. Getting sick just days before major races, spring and fall half and my marathon. Plus having my first fall on my bike during the ACC. I overcame them all and finished the best that I could.

Yes there are things I would've changed but there also things I would've kept the same. I now know what I need to focus on for 2014 and what my goals will be. Keeping my race load low to focus more on training and avoid injury will be my top priority. Plus this helps with keeping my sanity during long training days/weeks.

I had a great support team the whole way and that I would never change. Rich helped where he could, doing long rides with me or the team. Even providing nutrition and a cold pool (thanks to Payton) for our long training day. The team stuck together as well, working with everyone, even if they weren't racing. We had Nancy join us on runs/rides to just be there, and Helen as our food/drink sherpa during out long runs in the early season runs. All in all, this season was great.

So my yearly review consisted of:

# Events	Event Type	Distance Covered	Duration
133	Runs	680.01 miles	138:10:27
127	Bike	2,382.52 miles	152:14:39
79	Swim	77.26 miles	46:26:57

Of which some of these miles were completed during the following events:

Spring Spring 10K(NDF)
Shamrock Shuffle 1/2 Marathon
Wisconsin 1/2 Marathon
Ride the Rock
Leaning Tower Triathlon - Sprint
Soldier Field 10 Miler
Bike the Drive
Color Run 5K
Pleasant Prairie Triathlon - Olympic
Racine 70.3
Gather Race The Lake - 90 miler
DeKalb Corn Classic 10K
Naperville Trails 1/2 Marathon
Marine Corp Marathon
Apple Cider Century

I do have to say that the real hardest part of all of this was not training or competing in my first half Ironman, but more the events after that and the training for it. I still have a century along with a marathon to get ready for. My body never had proper time to recover from all the other training that it just started to shut down on me. I got really sick before the Naperville's Trails racet that I ended up in the ER for dehydration. Even with being so sick, just 4 days out from the race, I managed to PR and run the whole 13.1 without any walk breaks.

Then just before the MCM I was sick again, no ER visit, but ended up losing over 6lbs just days before the race. Plus recovering from my fall at ACC, it just made for a bad marathon, I never reached some of my longer mile runs and when I pushed for it I would end up crying. I did finish the MCM, but at mile 23 I hit a wall and couldn't move forward. I cried and had to walk. I felt so bad but the support from the spectators and Marine's on the route I was able to push forward and keep moving, even finding the strength somewhere to run up the last hill and run thru the finish. I was so happy to finish and I cried when my Marine gave me my medal. It was definitely an experience, and as our shirts said ... "Always Earned. Never Given" that held true for this race. I earned this one because I pushed thru it all and made it across the finish.

2014 is a new year, with new challenges and new obstacles

2014 is our IRON YEAR!!!