Coffee & Wine

This feels like my life most days:

Right now I'm filled with coffee and ready to head off for a run.
I'm sure later this afternoon after my bike ride, I will be drinking a glass of wine and be thinking "chin up."

December Training and New Gear

Merry Christmas and Happy New Year.

It’s been a good couple of weeks. My workplace closes the week of Christmas so I get an extra week of time off to train. The weather leading up to the holiday was rainy and cold. Christmas Day was cold but I was able to run and later bike outside.

This coming week isn't look too well.

Training:

Total training hours this past week: 12 hours. Yesterday, I biked 60 miles with my friend Missy on the Santa Cruz bike path. 

Today, I had my first long swim in a really long time: 2,500 years in just over an hour. 

Gear:

I’m excited to have new gear. I love my Suunto Ambit3 which is so easy to download data. 

A new Rudy Project Wingspan aero helmet that I will review tomorrow:

I am now in full-on Ironman Texas training.

I’ll be compiling on January 1 my total miles for 2014 including swimming, biking, and running this year; similar to last year. I am pretty sure I didn't meet the distance goals but will try again in 2015.

Turkey Trot PR, Topo MT, RWRunStreak Day 1

Happy Thanksgiving! 

It was a PR at my 3rd running of the Reid Park 5K Turkey Trot in Tucson organized by Southern Arizona Road Runners.
I crossed the finish line at 28:00 but the chip time is better. 

I started with my friends Vanessa and Kassandra. It was a good morning to run. 

As promised in my gear review of the Topo MT shoe, I raced in the shoe and loved it. I definitely agree with my assessment that this shoe is perfect for a shorter, fast distance. 

Today was Day 1 of the #RWRunStreak, running every day until New Year's Day. 

Now I'm off to bike as part of the Under Armour Winter Challenge, and put in a 45 minute bike outside workout. 

Then it's eat turkey time. Happy Holidays. 

2015 Goals & Plan

Before the holidays come and wreck plans and goals, I'm formalizing them here in cyberspace to refer to and remember. I'm ready to stay motivated and have a great racing / adventure season in 2015. It starts with having a great plan, outlining goals, and staying motivated.

The 2015 Race Plan:

1. Jan: Mississippi Blue Marathon
2. March: Arizona Distance Classic 
3. March: Grand Canyon Rim to Rim
4. May: Ironman Texas
5. June: Ironman 70.3 Boise
6. August: Mountain Man Long Course

 This is the plan so far. I'm sure more local races will be added later.

Goals:

12:00 Hour Ironman

5:45 Ironman 70.3

Ironman is always on my mind. I want to finally have the race I trained for.
After a PR in 2010 I have yet to race an Ironman or 70.3 at that level.

The next 6 months is about:

• Getting Faster
• Leaner
• Studying the swim, bike, run data on my new Suunto Ambit3 to get faster. 

I live in the perfect place to train for a May Ironman.

I'm going to be streaking, too. Run Streaking that is. #rwrunstreak – 36 days of running starting on Thanksgiving and ending on New Years.

Let the season and seasons begin. 

After a DNF

Whenever I failed at something (which is a lot) I have a few days of recovery, sadness and indecision, then I snap back and get back in the game.

On Saturday I dropped out of the Colossal Cave 50k (which was really 34.4 miles or 55K) at mile 24. My legs were dead and I couldn’t run another 10. I kept hitting my toe on rocks and stumbling, but not falling. I knew I could become seriously injured if I continued.

The 50k was my A race. I’ve been training for it since my bike crash.

And, I didn’t finish.

The week leading up to the race I was considering not doing it; even the day before I was thinking about rolling my registration. However, I’m glad I started but I’m struggling with coming to terms with dropping out of the race.

Analysis:

I had the training plan and while I didn’t follow it exactly, I did a lot of it. This has worked for me in the past but this time it blew up in my face.

The last month leading up to the race I didn’t do Saturday/Sunday long runs but I did do long back to back runs the first two months of the training plan.

I didn’t run on the terrain similar to the race during the last month; I ran on trail a lot during the first two months of the training plan.

The six weeks leading up to the race I was running consistently and feeling good while running. I just didn't do what I needed to do for a trail run on rocky terrain.

Saturday just wasn’t my day.

I know everything I did wrong and how to fix it for the Grand Canyon Rim to Rim run in March.

• I know I need a gear change.
• I need to try a different running shoe. I’ve tried the minimal shoes and the zero drop. I will go back a better padded, more support running shoe. (Suggestions, anyone?!)
• I want to try different running shorts. (less chafing thank you very much)
• I need to follow a trail running plan consistently. 

Trying to turn this negative into a positive isn’t very difficult when you are a committed life long endurance athlete. That is what I am. I love new challenges, new trails, and new places.

I still want to do it all and see it all.

The best part of Saturday’s race:

The scenery on the Arizona Trail is spectacular. The trail has the best single track I have ever run on in Arizona.  

Photo Courtesy of https://www.facebook.com/CV5050?fref=photo

The second best part of the race was the organization of the race. Thank you to Kristi (she and her husband were in charge of the aidstations) for driving me back to the start. The aid station volunteer were amazing, from taking my CamelBak and filling it to the brim, to the awesome peanut butter and jelly sandwiches.

The Colossal Vale 50/50 is a great race. I will finish this race next year. 

Mark.My.Words.

Race Travel Planning - Ironman, Marathons, oh my

In one day I

• Bought a new GPS watch
• Signed up for Mississippi Blues Marathon
• Bought a plane ticket to Jackson MS
• Bought a plane ticket to Houston for Ironman Texas
• Purchased my TriBike Transport ticket for my bike to get to Ironman Texas

It’s been a big hit to my bank account but I’m so excited. I love travel planning. 

I’m excited to see my friend Rich, who throughout our 15 year friendship has always traveled to all the places I’ve lived to hang out with me. Now, I get to see his new chosen place, just outside Jackson, Mississippi.

I get to see his southern place, new home and the life he has made.This is happening. 

In two days I will be running a 50K trail run and celebrating my birthday with my most-awesome friend, Missy. Then a few days later celebrating her birthday.

After that I start back to full Ironman training, another marathon, and running the Grand Canyon in late March.

Life is good.

I feel very fortunate that I get to do all the things I do.

I feel blessed to have the family I do, and friends that have come, and stayed in my life.

I can't wait to race Ironman Texas with Mark, my long-distance Ironman friend. I can't wait to find out what race we will do in 2016. I'm thinking, Maryland or Chattanooga. But I really hope it's Lake Placid; I have unfinished business there.  

This tri life, this running life, keeps me busy, fit, and happy. 

Post Marathon and Triathlon Weekend

What a great weekend of friends, training, and dogs.

After a month of constant activity: Duke City Marathon, Space Coast (Florida) work trip, Oceanside Olympic triathlon, this weekend was full of Tucson activities with friends.

The Loop - Santa Cruz

Don’t get me wrong Saturday and Sunday I was up at 5am getting reading for a bike and run, but at least I wasn’t driving in my car for hours on end. A fun 40 mile bike ride on the loop with Missy and a 10.5 mile run around desert in Tucson with Kassandra.

10.5 Mile Training Run with Kassandra

It’s nice to be home.

Home=where my dogs are.

I’m still undecided about future running and triathlon races. I haven't planned my 2015 race schedule yet. I know, shocking, since it is November. 

I still want to do a marathon in every state at least every three months but I'm still trying to find the right race - at the right time - that doesn't cost a fortune. 

For sure: Ironman Texas May 2015 and I'm 11 weeks into the training plan. 

Next weekend the crazy schedule ramps up again with Ragnar Trail Relay on the November 7 & 8. Then, the 15^th is the 50K in Vail, AZ.

The best part of this weekend: the temperatures are perfect. Right now, a pleasant 65 degrees at 10am on Sunday, and cloudy. 

I could get used to this. 

Oceanside – Lifetime Tri Race Report

Lifetime Tri puts on a great triathlon.

On Saturday the pros gave a talk and 3 Race Tips from Andy Potts were used during the race:

• Swim:  Be sure the tips of your fingers hit the water first
• Bike: Remember high cadence
• Run: Stand tall

I remembered all these tips as I entered the calm, ocean bay on Sunday October 26. I have never competed in a triathlon in the ocean and since it was in a bay I didn’t worry. However, I forgot about swallowing ocean water; that took a while to get used to.

Once I was out of the water the bike was fast. It has been many years since I’ve race an Olympic distance triathlon and I biked this course faster than on any recent training rides – so fun!!!  This is what I was thinking as I was biking:

     I am a triathlete. I get so much joy from swimming biking and running. Thank you to all my friends and family who travel, train and race with me ! What a great life.

The run was by the ocean and it was an AWESOME course! Some of the waves were crashing over the rocks and I had to avoid the water. Aid stations were great. The entire day was overcast and the temperature was perfect for racing. 

Oceanside Pier

A perfect race day and I love Oceanside, California. I’ll be back for this race. For. Sure.

My work mug to remember an awesome race. 

Duke City Marathon Race Report - Albuquerque, New Mexico

Monday morning post-marathon status update: My legs are sore.

This weekend was quick. Drove to Albuquerque Saturday morning and drove back to Tucson Sunday afternoon.

Pre-Race Beer in Pet Friendly Albuquerque - Kelly's Pub

Race day started without a hitch. I got to the start line 10 minutes before the race (a big plus that you can park close to the start and no buses). 

Start Line 7am Oct 19, 2014

When the gun went off the song playing was Chariots of Fire which took me off guard because it is such an emotional song. I started the Duke City Marathon with tears running down my cheeks.

The course starts through downtown and heads towards the Rio Grande Nature Center State Park and bike path. It was a perfect fall morning. Cool temps made the first hour of running feel easy. 

I stayed with the 4:30 pacer from the Albuquerque Road Runners for the first hour but once I stopped to get a gel out of my CamelBak I never caught up with them.

The only hills on the course were towards the 13.1 turn around point and they were due to bridges and connectors. There were a few spectators along the path with cute signs.

Aid Stations – I loved seeing the Junior ROTC kids from the local high schools at the aid stations. They were very serious about handing out Gatorade and water; they did a GREAT job!

I didn't run more than 16 miles in my training for various reason I won’t bore you with, so I knew the final 10 miles would be tough; and they were. I tried to speed walk when I had to walk but mainly it was a slow pace. I didn't wear a watch or Garmin.

I feel like I finished strong and while the time was a disappointing 5:08, I still feel good about the race. One of these days I’d like to finish closer to 4 hours. It’s all about the training…..

Post race analysis - I always forget how emotional I get racing endurance sports. When I sign up for marathons and triathlons I think ‘I've done this before - piece of cake’. Marathons aren't easy and never will be. Ironman is hard. Both are extremely emotional for me at the start, in the middle, and the finish line.

I’m writing this more for myself to remember to train harder and remember not to take anything for granted in this life. 

Nothing is easy – 

everything, everything takes work, perseverance, and patience.

I’m so thankful for my friend Missy who came with me and eased the stress of travel and pre-race anxiety (I always forget about that too). It was 7-8 hour drive each way and it was more fun with Missy who understands my irrational worry. Thank you, Missy.

Duke City Marathon Lodging Recommendation:
Stay at the host hotel for shuttle transportation to the race. I didn't do this but the marathon expo was held at the host hotel and it would have been nice to stay there. I didn't see many hotels near the start so you have to have a car if you stay near the airport which is a short drive to the start.

Race Day Tips: It’s not a huge race so parking near the start isn't a problem. Bring your own nutrition - no GU or food of any kind at the aid stations. Aid Stations were every two miles. 

#50marathons50states - 3 states completed: Colorado, Arizona, New Mexico

Something for the First Time - Long Run

This blog post was inspired by an Instagram photo I saw today after my 11 mile run.

www.teamallamerican.com

I love Team All American's Instagram photos - very inspirational. 

When I saw the post I began thinking of the last time I did something for the first time. I love remembering my first triathlon, my first marathon, my first Ironman, my first 50K. You never forget a race distance you did for the first time.

Then I remembered that just this morning I did something for the first time: I ran a new training run course that I had been thinking about for a long time, tried doing twice but ended up cutting it short and not running it.

I had every excuse not to do the full loop I had in mind: 1) I didn’t really know how long it was 2) I wasn’t really sure if I would have enough water 3) there was no turning around once I started into the 6^th mile.

I wanted to do the loop on Sunday for my prescribed long run so I could really know the distance but I got up late and wasn’t motivated to run. I waited until 7am to get out the front door and the sun was already over the mountains and temps were creeping up into the 80s. I ran 2.5 miles and decided to turn around for a disappointing 5 mile run.

However, Monday dawned and I woke up fairly early (5am). I felt guilty about my lack of long run this weekend and Duke City Marathon is in 5 weeks. I needed time on my feet.

At 6:30 I was out the door unsure of how far I would go.

This time, when I hit the point where I would continue on the loop or turn back for 3 miles (known) back home, I kept going. At mile 6 I entered the unknown.I didn't know how long or how far it would be back to my house.

At Mile 7 I ate my Gel and took this picture:

At Mile 8 I started to worry about running out of water. I had fleeting thoughts of calling my friend Kassandra to come pick me up. At Mile 8.5 I saw a Walmart and ran in to fill up my Camebak at the McDonald in the entry way. Lucky. 

At Mile 9 I was worrying that I would be late for work, not knowing how long it was going to take to get back home.

By the time I hit Mile 9.5 I knew I was at least 30 minutes away and I would do this.
It was hot, it felt like 100 degrees.
I was sweaty and gross.
At Mile 10 all my negative thoughts passed.

At Mile 11 I was done. And happy I was not dead and wouldn't be late for work.

I got it done. It was stressful, like most unknowns are. I worried a lot. I ran a bit faster than I would normally run on a long run.

I like this route, it’s primarily on the Loop in Oro Valley: paved, off the road, and shady in parts.

It was a good training day.

P.S. Running the Duke City Marathon will be my first race in New Mexico. 

Shoe Review - Topo Athletic MT

I was asked to try the Topo Athletic MT shoe and here is my review of the shoe:

Topo Athletic MT - Women's 11- so pretty. And Winnie-dog didn't eat them.

Where: I wore this shoe on trails and road. I also wore the shoe for two indoor cardio classes

When: In the heat of a Tucson summer.

Results:

Trails –
These shoes are best on trail, and shorter distance trail runs.

First, I’m not a small woman: 5’9, 155 llbs on a good day. I love minimalist shoes and have been running on minimalist shoes for two years. A smaller framed woman might feel differently about wearing them for longer distances.  

I really like these shoes because they feel light on my feet. When I run more than 5 miles on trails I fatigue early which leads me to the conclusion that I should wear these shoes on hill repeats and shorter recover runs.

And, I have a bunion on my left foot and the wide toe box is very accommodating.

The Road -

This shoe is primarily a trail shoe however I did run on the road a bit and found that they just weren’t comfortable for me. I noticed a pronation on the foot strike which worried me since I know I pronate; just never saw it until now. Again, a smaller framed woman may feel different.

Indoor Exercise -

Since you have to wear some type of shoe for indoor cardio class, I wore these shoes. I really liked them for the intense cardio class. Since I also have a neuroma on my left foot I need a wider shoe (not wide size).

Overall Grade - B+
I will continue to wear on trail runs and plan to wear them for the Thanksgiving Cross-Country Classic at Reid Park in in Tucson when I want to be FAST. 

Trilife - I'm back

It feels so good to be back to normal.

Normal meaning swimming, biking, running AND writing. It is really eye opening to see all the limitations with a broken pinky. The simplest tasks pouring, typing, hair brushing are much more difficult,. I still can't make a fist.

However, I'm progressing with triathlon. This week I got on my bike three times. It felt so good to just pedal. I’m staying on roads with bike lanes for the foreseeable future. I crashed on Moore Road which doesn’t have a bike lane. I probably will never bike on that road again.

Getting in the pool this week and swimming without sinking was a big victory, too. I can’t injure or hurt my pinky, I’m just not using my left hand fully which makes all the fingers stiff. I swam 800 yards Saturday and 1000 on Sunday. Feels so good to swim. 

My tri life is back in order. I’m still running more than anything since I have several running races coming up.

In October, a trail half marathon and marathon.

In November, Ragnar Trail Relay and a 50K.

In December, a marathon and perhaps, if training goes well, a 50Miler.

The most important race is May 2015 – Ironman Texas. And if I can get in, November 2015 – Ironman Arizona.

I’m off to meet a friend to run, and then a bike ride – everything is back in order.

#trilife

After A Bike Crash - 6 Lessons Learned

Here are 6 Lessons Learned from my Bike Crash / Accident and what to do and NOT do during the first 30 days after an accident.

• Wait at least 30 days before you decide to sell all your bikes, tri gear, wetsuit, and jerseys on Craigslist. Do throw away your helmet.

• Do what you can do: walk, hike, swim – stay active.
• Talk to your friends. Talk about the accident and get it out of your head. When people stop oh my goshing’ing and their eyes start to glaze over, find the next friend to talk to.
• It’s okay to unfollow and unlike social media related to biking and triathlon, for the first 30 days.

• Be thankful for what you can do. Be very thankful even if it’s so small like being able to walk the dogs without help.
• Reflect on past accomplishments and future goals but do not make plans that can’t be undone in the first 30 days.

I may or may not have done all or some of these things. 

And, I appreciate all my friends who listened to me and understood.

Leadville & Mountain Biking & Motivation

I will be back on the mountain bike.
I saw this picture on my computer...... and remembered..

2014 24 Hour Race Tucson, AZ

I am a mountain biker -
Cyclist
Triathlete
Runner
Swimmer
Hiker

An outdoor lover.

I will get back on my bikes post-injury. It will take some time.

In the meantime, I am adding Leadville 100 MTB to my endurance race bucket list. Maybe in 2016?!

Ironman, Transformation, Running

“Everything can be transformed.  Every single thing.  Goodness exists.  It is all around.  It’s just sleeping.  It can be wakened.”

I love this quote. It is from the TV show Enlightened. The main character is kooky, lovable, and often makes bad choices - hmm.... sounds like someone I know.  

As I get ready to run my long run this morning I’m thinking about transformation. I’m thinking about how the last six years I lived triathlon. How becoming a triathlete changed my mind and body, how it made me change into a person who could do anything she set her mind to. 

As I watch friends and bloggers write about their transformation while training for Ironman, I am excited, thrilled, and jealous. And since I’m obsessed with nutrition, training, and mental preparation for Ironman I have been reflecting on my own past training and racing. 

After I finished a race I never thought much about the accomplishment of it. I did it. Okay, what’s next? I’m always wondering what’s next.

For now I relegate Ironman to remembering long training rides runs; and how good I felt after. I remember finishing my first, second, and third Ironman and the family and friends I shared them with. 

Coeur d'Alene 2009, Arizona 2010, Wisconsin 2013

I took for granted that they would just happen and would continue happening.

The What’s Next for me is my transformation into a runner: #50marathons50states. I am scaling down and focusing on the run, getting leaner and faster. 

                                                                                   
Monologue from Enlightened:

Accident Recovery Day 26 – New Goals

Saturday, and Day 26 post-bike accident.

The half cast for my pinky will stay on for at least another three weeks but my ortho doc wants me to take it off a few times a day and do hand exercises. Without the cast I can type a little bit faster, and therefore, I am able to write this post, finally.

Race Schedule Update

Due to the injury I was able to roll my Mountain Man Long Course race to next August. It’s going to be a long road to get back on a bike.

I’ve been thinking of new goals and trying new things. I have some exciting activities planned for this new lifestyle: 

I am a travelling, endurance athlete-writer.

1 – A Marathon In Every State

I love to travel. I want to see and do everything. I also want to visit friends and family along the way. I want to run in the places where friends can show me their world, their place!

Since I’m taking a break from biking and racing triathlon, I want to run. I want to trail run and I want to road run.

My new goal: I will finish a marathon distance or longer in every state by 12/31/2019.

I have already finished a marathon in Colorado and Arizona. I’m not counting the marathons completed as part of an Ironman; the race must be a standalone marathon or ultra distance running race.

2014
I am registered for the Duke City Marathon in Albuquerque, New Mexico and the Hoover Dam Marathon in Nevada. In Nevada I will hang out with my friend Meghan who lives in Las Vegas. I'm trying to convince her to run one of the races! Just do it! 

2015
I plan to sign up for the Mississippi Blues Marathon in Jackson, MS in January. This location was decided because I get to see my friend Rich. He has visited me in every state I’ve lived in since moving from New Hampshire. He lives just outside of Jackson now and I can’t wait to see him and take a tour of his southern place. Rich says he will run the quarter marathon! It's going to be an awesome week in Jackson.

I plan to run the Surf City Marathon in Huntington Beach, California in February since I have yet to see the California seacoast.

I will finish a few marathons before signing up for more in 2015.

Pinterest - Follow My Journey on Pinterest

2 – Yoga, Pilates, and Spin classes

I have been training and racing triathlon for 10 years. This lifestyle didn’t leave any time or energy for group, indoor activity. In May I started weekly Yoga and Pilates classes at the Northwest YMCA at the urging of my friend, Libby. I was pleasantly surprised how much I loved the classes and instructors. Now, these classes have become part of my new lifestyle post-injury/crash. I've convinced my friend Kassandra to come to the weekly Power Yoga class and she has added it to her weekly training plan. She is training for her first Marathon - Tucson Marathon in December. (woot!) I also attended my first spin class since moving to Tucson last week and really liked it, too. I never thought I’d need a spin class since I always thought I’d be biking outside in Tucson.

Adapt – Change – Discover

A Bike Crash and Broken Finger

When life gives you lemons – I say make a smoothie:

My new saying doesn’t flow like the original.

On the morning of July ,1 I crashed on my tri bike breaking my left pinky. 

How it happened:

I was finishing my last four minute interval in aero position when I hit a patch of sand to the right of the white line on Moore Rd in Oro Valley. I watched my front tire lose contact with the ground sending me head first into the road. 

My head, shoulder and arm are fine; amazingly. Amazing, lucky, blessed. 

My left pinky didn’t fare as well. It was pointed in a direction no pinky should ever point. 

At the ER I had four stitches near my elbow and my pinky was pulled back into place. I have a lot of road rash on my left side. 

After a visit to Tucson Orthopedic two days later, the doctor reset the pinky bone, again, (i.e. pulled back into place) and I have a new splint on it.

Hopefully by next week the pinky bone will stay in place. If not – surgery.

A big thanks to:
The random guy, Alex who saw me crash and drove me home.
Dan, who always answers his phone when I call.  
Torie, who drove me to the ER.
Missy, who walked my dogs while in the ER and gave support.
Vanessa, who picked me up and took me to get the good pain meds.

I have a great support system and am so thankful.

I don’t think I will be biking for a very long time but I have all my faculties, I can still train and race in other sports, and will practice yoga and Pilates more.

I am now one-armed and feel a new sense of gratitude and wonder. It’s hard to multitask so I’m slowing down and living in the moment more than I ever have. 

Anyone interested in a pink, Quintana Roo tri bike? Size Medium?