Monday, January 29, 2024

Gravel, Grit, and A Lot of F Bombs: Surviving My Third Gravel and Whine

 This was my 3rd go at Gravel and Whine! My affection for this race has evolved over the years. My first attempt was a rollercoaster of getting lost, battling deep sand, yet crossing the finish line with laughter. The following year was a revelation; the stats above do not reveal true differences in 23 and 24. 2023 was epic and fun,
Pro tip from a guy I was with, no brakes just relax and cruise down
2024 was transformative. The 2024 race upped the ante with about 70% gravel, more arduous climbs, and impossible, truly mountain biking, single tracks. Despite similar appearances, the experiences were worlds apart. My power meter malfunctioned, making the power stats irrelevant, but the intensity and training load tell the tale of why I was so smashed at the end. 

Sure this is rideable.
 

This year, I “welcomed” one of my athletes from Colorado and two friends to join in. I pitched the race as manageable and non-technical. All 3 by the way finished the course!  So kudos there. Yet, early on, I realized this year’s course was a different beast. It wasn't the challenging but doable course, it was soon about enduring fear, exhaustion, and taking risks on precarious descents, yearning for the end. The water scarcity at two out of three aid stations added an unexpected challenge, especially since I opted out of my camelback, complacent from last year's smooth sailing. A lesson was certainly learned there.

For most of the race, I was alone or accompanied by random fellow riders. Days like these can shatter your spirit, yet they are the ones that fortify it. Gravel racing pushes me out of my comfort zone in unpredictable ways. Confronting a 12% grade on a rocky path with deep crevices, running out of water miles from civilization, and facing dirt roads with no amenities - these are the moments that test you. I fell into the sand, tired to the bone, then summoned the effort to empty sand from my gloves, shoes, jersey and then to continue to the mud section.  Where some hilarious person placed a narrow plank to bridge the puddles and deep mud as if I could ride over that.   I tried to walk it but ended up in the mud, so be it.  I was cursing at my optimal level to the amusement of others and even talked a few riders out of quitting. There's something profoundly rewarding about overcoming such discomfort and fear.

I know many choose to cut the course short, but I'm glad I stayed the course. Finishing late, after the raffle and meals, was a humbling experience. I'm far from mastering this, but there's an allure in the challenge and the resilience it demands.

2024

2023

Sunday, January 14, 2024

Quitting, Pulling the Plug, Modifying: Learning to Listen to Your Body


 As a triathlon coach and seasoned athlete, I've always pushed the boundaries of my endurance. Yet, there comes a time when you must confront a tough decision: stopping a workout before it's completed. Today, I found myself in this situation during one of my all-time favorite rides—a 120-miler through East County, encompassing the challenging terrains of Mt. Laguna and Engineers Road. This ride, which I partake in at least once a year at the renowned Smiles for Miles Winter Camp hosted by Hillary Biscay, is a testament to endurance and resilience.

Reflecting on my journey, let's rewind to 2023, arguably my most challenging season. In May, a persistent GI bug took up residence in my gut, leading to a miserable two months. This illness cascaded into multiple stress reactions in my foot, halting all running activities for the next ten weeks. My training shifted to a painful mix of biking and swimming. As my foot started to heal, an unfortunate encounter with a pinecone during a bike ride resulted in a fractured trochanter—a major setback that paused my biking and newly resumed running for six weeks. Back to swimming I went.

By November, I began rebuilding my routine, focusing on consistent swimming, biking, running, and strength training. The journey back was more humbling than ever, but I stayed the course. In early December, just as I was regaining some normalcy, my back gave out, a consequence of an overzealous run and an unfortunate collision with a dog. The following three weeks were incredibly tough; I was on the brink of quitting the sport altogether.

However, I persevered and gradually began rebuilding my strength and stamina. Fast forward to today: I've had eight successful, pain-free runs, slowly but surely increasing my time on foot. The Winter Camp was going well, with no issues during Thursday's coastal spin or the challenging Palomar + Cole Grade ride on Friday, despite some back pain post-ride. Saturday's hike/run and a 100x100 pool session went smoothly too.

Then came the "Queenstage Ride" today. Initially, I felt good, but about 90 minutes in, my back started to twinge. The old me would have downed more ibuprofen and powered through, but I've learned that sometimes, the bravest thing to do is to pull back. I wanted to run tomorrow, so I made the tough call to turn around, cutting my ride to 4 hours instead of 8. It was a decision I struggled to feel good about, yet it was the smart thing to do.

Over my 10+ years of coaching, I've seen athletes of all kinds—from those who regularly give up to those who push through at all costs (like I used to). The key, I've learned, is to find a balance. It's about understanding yourself as an athlete and a person, and making decisions that lead to being the best you can be. Today, I chose to listen to my body, and though it's a challenge to accept, it's a step towards being a smarter, more resilient athlete and coach.

Friday, September 29, 2023

Returning from injury, not linear


Life has a way of throwing curveballs; sometimes, those curveballs come in the form of injuries. For an athlete, an injury can be a devastating setback. But every setback is a setup for a comeback, and that's the journey I've been on for the past 18 weeks.


The Timeline of My Recovery:

  • June 10 (18 weeks ago): A stress reaction on 5 bones in my foot.

  • July 29 (9 weeks ago): A greater trochanter (femur) fracture. This was a double whammy, meaning 10 days of complete inactivity.

  • August 9-25: Swimming was my only solace. I swam a whopping 49,000 yards during this period.

  • August 26: A significant milestone. I took my first spin on the bike, rode the coast, and felt so exhausted that I came home and napped. After 5 weeks of cycling and 4 weeks of no biking, I'm currently at 80% of my strength and improving every week. The joy of riding my bike has returned!

  • August 23-30: I began climbing stairs and within a week, I was doing them for an hour while wearing a 20lb weight vest. This was just 10 weeks after my foot injury.

  • September 8: Another milestone. My first run in 12 weeks, albeit for just 15 minutes.

  • Today, September 29: My longest ride has been 4 hours, and I'm gradually building my stamina. My longest run is 35 minutes, and while it's slow and painful, I'm optimistic. Given the time off and considering my age, I expect the discomfort to last till December. But the silver lining? I'm running pain-free.


The Challenges of Recovery:


The journey hasn't been without its challenges. The strength I lost during the 4 weeks of inactivity was astonishing. Simple exercises like lunges became Herculean tasks. My left side, where the femur fracture occurred, felt weak and unstable. But I've been committed to my recovery, working on balance, stability, and strength.


I've been visiting the bproject, a unique PT organization I discovered in 2018 when I tore my hamstring. Their approach is unparalleled. Each session involves 30 minutes of hands-on work on the table,  followed by an hour of challenging exercises. Today, I struggled with single-legged deadlifts using just 10 lbs. It was a humbling experience, and I left the session in tears, feeling old and defeated. We are working on what I lost in my crash and issues with my hips for as long as I can remember. 


Running has been another challenge. Every run feels like a battle, not because of my hip or foot, but because of the sheer physical exertion. Some days I feel clumsy, like a baby giraffe trying to find its footing, and on others, I feel as heavy as an elephant. But I keep reminding myself that I'm running, and it will get better with time.


The Ups and Downs:

Yesterday was a high point. I rode GWL, feeling stronger than I have since my crash, and even managed a transition run. But today was a low. It's a stark reminder that progress isn't linear.

Injuries can be mentally and physically taxing, but they also teach resilience, patience, and the value of perseverance. I'm optimistic about the future and determined to come back stronger than ever.


Thursday, June 29, 2023


This picture explains it all.  Right, WTF is that?  No, I am not a radiologist, and I do not play one on TV, is that even a foot?

2.5 weeks ago, I started a foot-strengthening program. No big deal, right? I did it barefoot and finished off with tip-toe walking a bad idea. I thought I was being proactive with all the trail running impending, getting my feet strong and ready, 

I woke up at 3 am, desperately needing to use the bathroom. But disaster struck as soon as I swung my feet off the bed. My top foot started screaming in agony like a 10lb weight was hammered on it. I nearly face-planted right then and there.  

But hey, being the determined athlete that I am, or an idiot, I soldiered on. The next day, I casually knocked out a 100-mile, 9700-foot ride. It was all going fine until I had to unclip or walk around; cue #1 was not good. However, I just assumed it was a minor issue.

I bailed on the run OTB. a smart move here.  My foot was sore Sunday morning, but it seemed like it might loosen up. LOL. Oh no, it was sore on a whole new level. I headed out to run, thinking it might loosen up and be okay. Big mistake. The pain escalated from a 6 out of 10 to a solid 10 in just two miles. I limped back home, feeling utterly perplexed. It turns out my foot had a bone to pick with me (pun intended).

From that point on, every day was more painful than the previous one. Walking became a Herculean task, and running? Ha! That became a distant dream. I was swimming and biking, and when the pain did not cease, I stopped biking, hoping it would turn around.  Without luck, I finally resorted to the dreaded boot. The fashion statement of the year, I tell you.

Meanwhile, I was playing the "Guess the Diagnosis" game with a parade of medical professionals. Strained tendons, muscles, you name it—they all took a stab at it. The X-ray was clean, not surprising. Finally, after what felt like an eternity, I got an MRI. And the verdict? A stress response, bone marrow edema, blah blah blah.  Simply put, my foot was throwing a hissy fit and didn't quite fracture but came close. Let's call it a stress injury, shall we? There is fluid and swelling around the bone. This the severe pain, my body saying STOP, you idiot, or this is going to break. The prescription? Four weeks of rocking the boot and absolutely no running or walking. Swimming is okay as long as I don’t kick, cue the PBB, and I can bike!  

The reminder here is as soon as you are injured, get to the Dr, get the imaging, and find out what you are dealing with,  I had people digging into my foot sure it was a muscle or tendon issue, and it turns out it was the bone, so digging was not so helpful.  

So, I was staring at my race calendar like a cruel joke. Ironman Worlds Finland in 7 weeks? Nope, canceled. BlackLake Xtri in 9 weeks? Not happening either. Goodbye.  If I can run in 4 weeks, that will be 6 weeks off running, and toeing up to a WC on 3 weeks of running is not that enticing, and a hilly AF trail running marathon OTB on 5 weeks of running, not so much.

I'm not one to wallow in self-pity for more than a few days or so, anyway. I quickly shifted gears to Plan B, or  "Making the Best of a Shitty Situation." Steamboat Gravel Black in August, perfect 142 miles of gravel bliss with 10K of elevation. Greek Hero Xtri in Corfu in October? Why not? t may not be the original plan; this is a solid backup. 

It is what it is. Life has a funny way of throwing curveballs at us, or in my case, footballs. No sense in letting let a little foot drama bring me down.  

So, here's a toast to resilience and adaptability. It's not the season I planned, but it'll be a damn good one nonetheless. Cheers to rolling with the punches and turning setbacks into opportunities. Let the adventure continue!


Tuesday, May 23, 2023

Ironman Morro Bay 70.3 Race Review "Race at the Rock"




The inaugural Morro Bay Race took place on May 20, 2023. Morro Bay is a charming town located along the central coast of California. The closest airports to the area are Santa Barbara, approximately a 2-hour drive away, and San Jose, about a 3-hour drive away. Plenty of grocery stores, restaurants, and other amenities are available in the town. While there is no Whole Foods, you can still find quality food options.


🏨For accommodation, there are several hotel options within walking distance of the race and affordable Airbnbs and VRBOs located about 3 miles away from the race venue. It's worth noting that May is not a particularly sunny month in Morro Bay, so it's advisable to bring layers of clothing to accommodate the varying weather conditions.

🏊Swim: During the practice swim, the water temperature was a chilly 54 degrees but warmed up to a more bearable 58 degrees on race day. The swim takes place in a protected harbor, so there are no waves to contend with. However, be prepared for the cold water with appropriate gear such as a wetsuit (thermal if you have it), booties, and a neoprene + latex cap.   Bring something for your feet, as there is 10 min walk from the transition to the swim start, and it is cold; booties are great; otherwise, throwaway socks or shoes.  They offer morning clothes bags, which I recommend since it can be cold and the finish line is at least a mile from the start.  



T1: The transition area requires a long run on turf over a dirt lot. Wearing booties can help protect your feet but may not be conducive to achieving personal records in transition times.

🚵Bike: It's important to note the air temperature during the race, which was around 53 degrees and overcast. I recommend a long-sleeve jersey, arm warmers, socks, and gloves.  I had no clothes, and it was extremely cold, and the temps dropped to mid 40’s and drizzly.  Consider the cold weather when planning your nutrition and ensure you can consume your fluids effectively. Adjust your calorie intake accordingly, as you tend to burn more calories in colder conditions. The bike course is rolling hills with moderate climbs, totaling an elevation gain of 1800 feet. There is a headwind outbound and a tailwind on the return. The course is not particularly technical, allowing you to stay in the aero position for most of the ride.  https://www.strava.com/activities/9108752798


T2: Consider leaving shoes on if you are not wearing socks. However, I strongly recommend socks, as frozen feet on the concrete and the carpeted dirt were painful.   

🏃‍♀️Run: The run course offers scenic views and a friendly neighborhood atmosphere with plenty of support from spectators as you pass through downtown. The total elevation gain for the run is 500 feet, with a few punchy climbs but nothing too challenging. The course consists of three loops but was enjoyable for participants. The only negative was the pervasive smell of fried fish along the course, but you are in a seaside fishing village.   https://www.strava.com/activities/9108678598



🏅Finish Line: The finish line is about a mile from the transition area, allowing for a pleasant cooldown walk. Bring a backpack so you can ride back to your car. There is plenty of room in transition for bags.  

🅿️Parking: The race organizers recommended parking 9 miles away and using shuttle services. However, many participants found ample street parking available within a mile of the transition area in town.

In summary, the Morro Bay Ironman offers a unique experience with its cold water and air temperatures, along with the warmth and charm of the town. Despite the challenges posed by the weather, the event was well-received by participants.


Sunday, May 7, 2023

Ironman St.George 70.3 Race Report





My great idea of a last-minute 70.3 in St. George, went okay. It was a week where Murphy's Law made a grand entrance: car transmission kicked the bucket, credit card fraud left me penniless on the road, and I even booked a hotel in the wrong city. But fear not, for I persevered and made it to one of my favorite cities for one of my most beloved 70.3s.
Expectations? Psh, who needs 'em?
Taper? What's that?!

Race day arrived, and despite getting lost, I arrived with time to spare. Phew!


Swim: With water at a brisk 61 degrees, I braced myself for a chilly swim. To my surprise, it felt great. My new QR Hydrosix wetsuit provided comfort and freedom for my shoulders, and I felt great!  Time? 28:06.


Bike: My legs felt like they were made of lead from the get-go, thanks to last weekend's bike race and my lack of taper. But hey, no stress! Power was a smidge low, and my bike split wasn't my best at 2:46:26. I tested the  Stryker Nutrition with 90g of carbs per bottle. A bit too strong for my taste buds, so 60g might be the sweet spot. Ate 1 pkg of Precision Hydration Chews (30g) for a grand total of 80g/hour. No GI distress, but I wouldn't call it a magical potion based on my run.


Run: You know that feeling when you arrive at T2, and all you can think is, "Oh Fck!"? Yeah, that was me. My game plan: run loop 1 easy, then pick up the pace. I started my watch but refused to look at it, knowing my pace was probably slower than a snail's. My heel started to ache towards the end of loop 1, and I panicked, thinking of the dreaded Plantar Fasciitis. To quit or not to quit? I chose to keep it slow and run it out. It wasn't easy-peasy, and the grass and camber didn't help my foot. Sometimes, it's all about taking it one mile at a time and staying in the moment. I fueled with Precision Hydration 90g gel for the first 90 minutes, then switched to Coke. Final time? 2:02:55. Yikes!


I reminded myself: have fun, don't stress! I wanted to have a blast, not worry, and maybe go faster, but hey, a finish is a finish! 


I'm grateful for the race, overjoyed to see Sheila PR her race, and thrilled to share the course with my coach. Triathlon is all about community; nothing beats hanging out with friends around a race!






Friday, May 5, 2023

Why Not?

 


Ah, the Ironman St. George 70.3 - a race that captures the heart and torments the mind. Why hadn't I signed up yet? Perhaps it was the imminent 70.3 in two weeks or the bike races I was jumping in; regardless, I couldn't resist stalking the race registration page like a lovesick teenager.

Lo and behold, it was still open. Time to consult the all-knowing Coach: "Good idea or bad idea?" Naturally, it was a brilliant idea. Signed up! I snagged a sweet deal on a Days Inn room. How bad could it be?

As fate would have it, I never got to find out. You see, I booked the room in South Carolina, not St. George. Rookie mistake, as if I have zero experience in the world of hotels. . After some tense negotiations with a bewildered check-in clerk, a few phone calls, and a wild goose chase, I landed myself in a charming little abode that could only be described as a dump.

But I digress - back to the race! Having completed Oceanside 70.3  just four weeks prior, all my gear was ready for action. And why not try a new hydration product that arrived Thursday? What could possibly go wrong? 🤮

🏊‍♀️Swim- out hard, shorten my stroke, and deal with the chop; this is my jam. 
🚵Bike – Ride 80-82%  for the entire ride 
Strong on the hills, may push it a  go a bit harder, I think my fitness is there 
🏃‍♀️Run – DO NOT run the first loop too hard; ease up the hill and settle into a solid pace, have fun!  Finish strong and fast 
 
🍌🥛Fueling-   risky I know, but trying a new drink mix.  Styrkr – 90g per bottle- 
🚵‍♀️Bike: 2x bottles with 90g CHO of Strykr – + 1 bottle Gatorade = 224gCHO for 81g/hour 
🏃‍♀️Run:  PH 90G gel- finish that in 90 min and finish on Coke

The bonus

is I get to race with my athlete Sheila and my Coach!  It's all about the community. 

Competition? no clue- I have not looked