IM Wisconsin

Just wanted to wish some friends best wishes on their IM race tomorrow in Wisconsin.  This will be Laura's first IM, Jeremy and Natalie's second IM, and Mario's fifth.   Although I train with Natalie, Laura, and Jeremy, I wasn't able to get any specific time goals from them.  I think the majority of their goals are to finish the race in one piece!

Mario's goal is to finish under 10 hours so he can take an age group award and qualify to go back to Kona again.  Sidenote on this, Mario had been training with my boyfriend for years.  I have gone and watched them compete in at least 2 different IM events and countless other tri's of various distances.  After one of them Mario told us that if he ever qualified for Kona that he would pay for us to come along with him to cheer him on at the finish.  Mario qualified 2 years ago and went to Kona and we didn't get an invite.  He better watch out if he qualifies again, because I may call him out on his offer if he goes this year!  LOL! 

So, after I do my long ride tomorrow and am back home relaxing, I will be doing some cyberstalking on my laptop for a few hours at: IronmanLIVE and IM Wisconsin to follow everyone and hopefully catch a few of them live as they cross the finish line!! 

Here is just a small sampling of an Ironman Race, for those of you who have never seen one:

I hope that everyone out there racing in Wisconsin is able to compete to the best of their potential. I have a feeling there are going to be a lot of feet hurting because there should be some serious ass kicking going on tomorrow! Best wishes to all of the IRONMEN!

Family Fun

My mother (Jean), my sister (Lora), my Aunt Deb, Aunt Pat, and I all went down to Hocking Hills this past weekend for some female bonding.  We went down to Canopy Tours in the Rockbridge area to do a zipline/suspension bridge course.  Click  here for more details about the actual course.

We started first, by getting fit with the appropriate gear which was necessary for safety, but not at all flattering to the female body! 

After we all had they appropriate gear, they took us to a pratice area where we learned:  how to stand up on a platform, get hooked up to the line, how to let go, how to stop, and how to pull ourselves on the line if necessary.  Once each of us was deemed competent in this we were allowed to start the tour! 

The tour actually consisted of 10 different zip lines of various heights, lengths, and speeds, with several suspension bridges and a little bit of hiking between the zip lines.  From start to finish the whole thing took about 3 hours.  Overall we all did very well, my mom had a little trouble stopping a few times and almost took out our guide, Troy, more than once.  My sister was very good at landing on the platform and "skiing" on it several feet before it stopped.  I got to be quite good at skipping up the suspension bridges, causing them to shake and bounce, much to Deb's dismay! 

A few examples of some of the suspension bridges along the course, in the background there is a cave, apparently it is very similar to Old Man's Cave but not quite as large.  This one in only about 12 feet high on the inside!

The following 2 pictures were on my favorite zipline, which went alongside the Hocking River.

Deb

Lora

Overall the trip was alot of fun and I had a great time bonding with some of the female members of my family.  I would definately do this type of trip again and would suggest it to anyone, as long as heights don't bother you! 

We all made it to the end in one piece!  Our tour guides Mark (far left) and Troy (right side) were very fun and also very amused by all the ladies in this group, I think!  We made them blush more than once!  LOL!

My stats for last week:
Monday: rest day - got a 90 minute massage
Tuesday: 2800 swim, hour run
Wed:  30 mile bike, 15 minute transtion run
Thursday: hour run, core strength
Friday: rest
Saturday: 13 mile run, 50 minutes on the trainer for a bike fitting
Sunday: 65 mile bike, 30 minute transition run

I Am Hungry

Despite my intense weekend, overall I am feeling better this week than last.  The main difference is that instead of the overwhelming fatigue I felt last week, this week it seems to be hunger.  I imagine my body is trying to make up for all of the calories I expended doing the 100 mile ride followed by the 1/2 marathon.  I can't imagine what it feels like once someone has completed a full IM!

Fortunately, with all of the training, I can eat alot more than I used to and not gain weight!  In fact, I have managed to lose weight despite my best attempt at eating everything in site.  I don't really have a plan that I am following from a dietary stand point, I am just trying to eat a variety of foods if possible.  I know that my body needs protein to help rebuild and carbs to help fuel.  So I do try to eat whole grains, fruit, veggies, nuts, etc. on a daily basis.  The protein is the hardest for me as I am not much of a meat eater.  So I have been trying to supplement by eating more beans (mostly black), greek yogurt, eggs, peanut or almond butter, and protein drinks.  I was worried about my cholesterol levels as the greek yogurt is higher in fat than other yogurts and I have been eating avocados and nuts like they are going out of style.  However, my recent physical with blood work showed that everything is perfect! 

I do eat alot of pasta because it is easy to make and can be served with a variety of things.  I also know that from a GI standpoint, my stomach can handle it pretty well.  One of the nice things that I am finding now is that they are fortifying pasta with more omega 3's, etc.  So imagine my surprise (and delight) when I found one this weekend that has 10 g of protein and 15% iron per serving!  I also found really good looking asparagus that was reasonably priced, so I decided to try this recipe last night:

http://www.foodandwine.com/recipes/penne-with-asparagus-sage-and-peas

Breakfast

One of my favorite meals of the day is breakfast.  On weekends I often do a light breakfast of oatmeal or peanut butter toast prior to my work out, and then come home and eat something more substantial like a fried egg and cheese sandwhich or something from First Watch with my MIT friends.  During the week I often eat a breakfast consisting of fresh berries, yogurt, and homemade granola.  Here is the recipe that I typically use:

Granola
4 cups old-fashioned oatmeal
1 cup wheat germ
1 cup sunflower seeds
1 cup mixed nuts
1/2 cup coconut
Mix these ingredients in a large bowl and set aside.  Preheat oven to 325 degrees and lightly grease a jelly roll pan or cookie sheet with high sides.

1 cup brown sugar
1/2 cup canola or veggie oil
1/4 cup water
1 TBS cinnamon
Mix these ingredients together in a small saucepan and bring to a boil over medium to high heat.  Once boiling, remove from heat, pour over dry ingredients, and mix until all dry ingredients are fully coated with liquid mixture.  Spread the granola out onto the pan and place in the oven on middle rack.  Bake 20-30 minutes stirring half way through.  Let the granola cool completely before putting it away! 

The Spirit of Columbus 1/2 Marathon

After my very eventful day and successful 100 mile bike ride for Pelotonia, I decided to go ahead and run a 1/2 marathon the next day.  I had originally signed up for the 1/2 prior to Pelotonia and at first I thought about blowing off the 1/2 because I thought that the Pelotonia ride was a much worthwhile cause.  After reviewing my IM training plan, I realized I was going to have to run long anyway, so I decided to try and do both.  I didn't think I would have any desire to go out and run an hour and half by myself.  So, the challenge of running a little further with friends sounded much more appealing.  And boy, I am glad that I did!  Here is how the day went:

6:45am - showed up at Tuttle Mall for the race start.  Found all of my MIT friends.  Quick conference with my fellow coach Kristen and we decided to go slow, as she had helped the MIT group on Saturday and put in 16 miles with them!  For us, slow is a 10-10:30 pace, no need to push too hard and risk injury!  Our fellow MIT member, Chris decided to join us as he had already run 5 miles earlier in the morning and at the end of the day, this would be his first 18 miler!  Kristen and I then decided to go through the long bathroom line twice, but still made it to the race start in time because it got delayed . . .

7:45am - We finally start the race with a bang and suddenly we are already running at a 9:20 pace!  Decide at that point that Chris is in charge, since he has a garmin and checks it regularly, need to slow down a bit so we can finish the race!

7:59am - We pass the first water stop, it is self serve.   There are two coolers sitting out on a table with some cups next to them, no people to help out at all, decided to pass on that one as Chris and I had brought our own fluids, at this point Kristen was already pulling ahead!

8:15am - Second water stop, Kristen has pulled off to the side and decided to wait for us.  I am hungry, so opt to do a gu a little earlier than usual.

8:17am - We spy our fellow MIT member, Becki, and have our photo taken.  Kristen weaves to the side to make sure she is front and center!

8:18am - We see our friend Matt, who also takes our picture, but I don't have copies from him yet.

8:38am - We come to the next water stop - they are out of water and Heed (the Gatorade substitute)! 

8:45am - Mile six, they are also out of fluids but do have banana flavored hammer gel available.  Yuck, good thing I have my own supply.  Kristen takes one, but I don't think she actually eats it. 

8:50am - We see Jen, aka, "Chuck" who yells loud enough for the whole park to hear her, fortunately she has a cooler with her and tosses Kristen a small bottle of water.

9:05am - We are around mile 8 going uphill and spot another water stop that appears to have fluids, I decide to do my second gu and grab some water.  Unfortunately all they have is the Heed and no water.  I take a sip and immediately spit it out - the stuff is terrible and really isn't what I want to wash down the gu.  Kristen then shares her water with me.  Thanks, Kristen!  Trying to speed back up the hill is murder on my legs, good thing it is the last one!

9:20am - I am starting to struggle a bit, my gluts and hammies are on fire!  Kristen and I realize that we are at a 9:30 pace and debate if we should yell at Chris for keeping the pace too fast or simply latch onto the back of his fuel belt and let him drag us along for a bit.  We do the prior and slow down to a 10:00 pace for about 30 seconds.

9:30am - At this point we have pulled in front of the 10:00 pace group and are leaving them in the dust. 

9:40am - I am pretty sure I am bonking or dehydrated.  I am getting chills despite the fact that we have full sun and I am drenched in sweat, the thought of running anymore doesn't seem possible, my legs feel like they have cement on the end of them and my breathing is starting to become labored.  Thankfully, I have 2 very good friends running on either side of me and they talk me to the finish!

9:55am - 2 hours and 10 minutes later we have crossed the finish line!  Avg pace 9:50 - so much for our slow race!  LOL!  Unfortunately they are out of water and we have to wait in line for our medals, t-shirts, and hats.  The only thing to drink is vitamin water and myoplex.  Kristen and I are both dehydrated and want nothing but water.  Fortunately our faster MIT friends had stashed a few bottles so we were able to split a bottle between us.

So, what did I learn from this experience?

1) I can do 100 miles on the bike one day and follow with a 1/2 marathon the next day.

2) It is always a good idea to have your own drink/beverage at a race because you never know what can happen on the course.

3) This is a race I will always remember as a good one, because I had 2 wonderful people to run with me to the finish!   I don't think every race is always about how fast you can do it or getting a PR.  Sometimes, I think a great race can be due to the people that are with you despite some of the obstacles that are thrown your way.   

My stats for the week:

Monday: hour ride

Tuesday: hour run with speed work for the middle 20 minutes, followed by 30 minutes of core work and stretching

Wed: 30 miles on the bike, no timing

Thursday: 2800 swim, hour run

Friday: rest

Saturday: 102 mile bike (6:48)

Sunday: Half Marathon (2:10)

Pelotonia

"Pelotonia is a grass roots bike tour with one goal: to end cancer. Pelotonia raises money for innovative and life saving cancer research at The Ohio State University Comprehensive Cancer Center- James Cancer Hospital and Solve Research Institute. Driven by the passion of its cyclists and volunteers, and their family and friends, Pelotonia's annual cycling experience will be a place of hope, energy and determination. Leveraging Netjets' transformational gift, Pelotonia directs 100% of every dollar raised to research. It is a community of people coming together to chase down cancer and defeat it." - Annonymous

This phrase about sums up the experience.  I started the weekend (Friday night) by attending the Opening Ceremony and Registration for this event.  This included registration for the bike ride, dropping off my bike, cancer expo, food/beverage, live entertainment, and a kick-off "speech." Included in this speech were words of encouragement given by Mayor Coleman, Governor Strickland, Gordon Gee, and Lance Armstrong.  Also included was a very moving video including cancer survivors and family of those claimed by cancer, as to why this ride was so important.  My good friend and cancer survivor, Eileen Murphy, attended this event with me.  It was especially moving because she just recently had her first clear scan after fighting Lymphoma since October.  I am honored that she came with me and having her there made this ride so much more personal for me.  She has had such a great attitude and put up such an amazing fight against this cancer thing, that I felt humbled to be part of an event that celebrated the survivors, remember those that had passed away, and will continue to help those that fight cancer in the present and future.  Many thanks to Eileen for helping to inspire me to do this ride and to all of those that helped to support and make it possible!  Thanks to everyone that contributed, I was able to raise over $1,700 towards this cause!

Eileen and I at the expo.

Christopher Conn, my swim instructor.  Gearing up for his 180 mile ride!

Pre-speech entertainment, Matt Nathanson

Governor Strickland

Gordon Gee, giving his David Letterman "Top Ten" Cycling Questions List

Lance Armstrong, I will include a video of his speech at the end of this blog!

Michelle Branch, unfortunately her performance got cut short by the very wicked storm that came through shortly after she started playing! 

From the car, trying to leave the parking lot, as the storm rolled in . . .

Saturday started out bright and early.  The ride was scheduled to leave at 7:15am but got pushed back due to "mechanical problems."  I was supposed to meet my friend Christopher, but was unable to find him in the crowd of 2,000+ riders.  The bike corral was so crowded that I was unable to get in it once I found my bike, but luckily I found a gate that fed into the starting line.  As a result, I was able to meld in with the starting 50 riders!  Unfortunately I was on the wrong side of the corral and never did actually see Lance start the race, and due to his excellent riding abilities, I never caught him on the ride! 

The "starting line" for Pelotonia 2009.  I am actually outside of the corral at this point!

The route and elevation chart.  The highest elevation grade per the map said "4%"  I have to argue that it felt  more like 14%!! 

First rest stop around 25 miles.

Water stop at ClearCreek Park, this was about 1/2 way into the ride.  I felt pretty good at this time, as we had mostly rolling hills up to this point.  Very shortly after this stop the steepest hills started.  They were challenging for me, but I was able to tough it out and bike up all of the hills that were on the course.  Many people were walking, but I talked myself into keeping up my very slow pace (I recall seeing 5 mph at one point) and finish the hills!  It was tough physically and mentally, but I can't imagine it is anything like the battle that cancer patients are fighting everyday.  This is alot of what kept me going through the ride and why I decided to do it.  So many people that I know have been affected by cancer in some way.  This ride and fund raiser was the least I could do to show my support, love, and caring in this ongoing fight. 

Made it to the finish line in Athens!

102+ miles - I forgot to start my clock right away, so I think it was actually closer to 104!

Eileen was there at the finish!  I was so glad to see her!

My support crew;  my mom, Aunt Debbie, and Uncle David! 

I have to say that this was an amazing event.  It was awesome and humbling at the same time, to be part of this experience to help raise money and support cancer research.  As I said before, the ride was challanging, but I am sure it is nothing compared to what cancer victims and their loved ones face on an ongoing basis.  The organization of this bike tour  was unbelievable, the riders and spectators were fantastic, and the event was inspiring.  I would definately do this again in the coming years and challenge more people to do it in the future.  I also have to say I was in awe of all the riders that participated in this that had SURVIVOR written on the back of their bike jerseys.  Everytime I saw that on the ride, I gave an invisible fist pump into the air and I knew that I was participating in a great cause! 

The following is a video of Lance Armstrong's Speech, this isn't the exact video that I recorded - I was closer - unforunately I was unable to figure out how to load the video I took onto this blog!  LOL!  However, as I only recorded half of the speech, this is probably better anyway! 

I am tired

I think all the training I have been doing has finally caught up with me. Over the weekend I didn't feel great.

Saturday, I was supposed to help the MIT group with a 16 mile run, but I knew 6 miles into it that I had no interest in doing that. I struggled with cramps - mostly abdominal, but some leg - within 3 miles of starting. Fortunately, there was a group that only wanted to go 12 or 13, so I quickly offered to guide them back at the correct turn around point. I started to feel a little better around mile 8, so was able to pick up the pace for a few miles, the group was really looking strong! Unfortunately, it was a little to much for me and by mile 10 I was dreading that we had done that, by mile 11 I let the rest of the group go ahead, and by mile 12.5 I was done. The cramping went away for a bit but the legs felt very heavy and I struggled with SOB that I haven't felt for awhile - despite using both of my inhalers religiously for the past few months! I really didn't feel quite right the rest of the day and was in bed by 9pm that night.

Sunday started out well enough, I went on an early morning ride with my swim instructor, Christopher Conn. We met at a half-way point between Dublin and UA (where he lives). The meeting time was 7am, so I left the house by 6:30am. This was the first time I have had to use a headlamp on my bike because it was still dark. I have to say that I really enjoyed watching the sun rise on the bike. The morning temps were a little cool, but felt good compared to the last few weeks. We enjoyed a very leisurely 33 mile ride out to West Jefferson and back. By the time I got back home I was able to get in 53 miles and felt pretty good. After quickly showering, CT and I headed up to Lima for his brother and sister-n-laws baby shower. I wasn't much company in the car, as I napped both on the trip up there and back. The shower and company was very nice and we headed back to Dublin at a decent time. Unfortunately, the cramping I experienced the day before when running returned on the trip home, along with nausea. So, Sunday night was another early night and I was able to put in a good 10 hours of sleep Sunday night.

Yesterday, I did a quick hour ride on the bike that felt pretty good, but again I was in bed early. This morning the alarm went off for my masters swim class. I wasn't happy with it, and eventually turned off the snooze and went back to sleep. I felt very guilty about skipping class, but the thought of 2 more hours of sleep quickly over-ruled any guilt that I had! I did get a hour run in and some core strength after this, but I already feel like I could take another nap.

CT told me that with all the training I should expect to be more tired - he is all the time when he is in the thick of his training. However, I guess I didn't expect to feel it so soon, as it feels like I just started ramping up my training. Of course there could be other factors involved, too. Maybe I am fighting a virus, maybe I am not eating enough or drinking enough. Maybe, it is the female hormone fluctuations that remind me that I am not pregnant that kicked in this weekend. I am hopeful it is that later, as I have a tough weekend of training coming up. All in all, I guess the best I can do is to listen to my body and try to adjust accordingly.

At least I am not acting like this guy (yet)!