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.

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!

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.

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!

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  

Bike Racing, What?

 So, I did a bike race, my first one - the first road race, that is. I have four gravel races but road racing is a whole different beast. I was hoping for a large group to ride with, taking turns pulling, drafting, etc., but with a starting list of seven, it didn't quite play out that way. I purposely avoided jumping into a crit or massive race with a high risk of crashing since this is a D race (and I'm not exactly a pro cyclist here).

Boulevard has been around for years, taking a sabbatical during Covid, but thanks to Koz Races, it made a triumphant return. The 44-mile race consisted of two laps with 1,800 feet of climbing each, starting way out east at the Golden Acorn Casino. Registration was a bit of a cluster, and despite arriving 45 minutes early, I rolled to the start without a warm-up and missed most of the meeting. Not my MO, I am early and know ALL the rules, not this time. 

My biggest concern was the course, but I was assured it was well-marked with only a few turns: a big circle, rollers for 4 miles, descend 11 miles, climb back up, and do it all over again. I had no strategy and went out hard, really hard, just to see if I could shake up the group. They sat in and let me do the work, even on the descents. A few miles into the climb into a headwind, I dropped back. There were three of us now, and I let her set the pace, 15 watts lower than mine, which was smart since I was starting to feel the effects of my early efforts. It was over 90 degrees and I had two bottles - it suddenly occurred to me there were probably no aid stations. Oops. I started rationing my fluids, tried to drop her again in the last few miles, but she hung in there.

Starting the second loop, I saw people offering bottles to their riders and noticed big water bottles on the ground. I didn't want to stop, but I figured that John could help me. He drove up and handed me a water bottle when I saw him. I yelled that I needed salt++. A few miles later, he gave me the bottle I needed, and the official asked what he was doing. Turns out there was a feed zone, and we were well outside of it. Oops, again. He said I would be DQ'd.

I pretended I didn't hear that and continued to push, but I was dying - blowing up hard. Watts were down, it was 92 degrees, and my legs were on fire. In the middle of the last 4 miles, my buddy fell off, but I'm always afraid of a comeback, so I pressed on, making animal noises, sweating profusely, and remembering why pacing is important. I made it across the line and nearly fell off my bike.

Well, that was an epic implosion, but you know what? It was really fun! My strategy was awful, but I got a heck of a workout and the transition run was to get cold fluids and an ice-cold Monster.. My kit was salt-coated, and my legs seized up so badly. What I did well was fuel: two bottles with 30g carbs each, +1,500 mg sodium (needed more), a 60g Maurten Bar, and a 90g Precision Hydration gel with a bite valve for easy eating - 84g per hour.

It turns out they didn't DQ me. Not sure why. I want to do more, but not any massive, risky races,

What is VI (cycling) and why does it matter?

What is VI?  Variability Index is a key workout metric for those who ride with power.  A simple formula, VI is calculated by dividing your normalized power by average power.

Normalized Power vs. Average Power? Average power is a reflection of what you actually did during a ride, including coasting. Normalized Power approximates what you could have done with that same level of effort had you ridden at a perfectly steady pace, taking out the coasting.  Personally, I like NP to track performance across different disciplines and terrain.

You can see my VI from Saturday's ride.  1.10 is NOT steady riding.  It's surging, me hanging with a group that came by me about 10 miles in and holding on for dear life, burning matches.  A VI of 1.10 left me shattered!.  The intensity was only 75%, between Ironman and 70.3, but how I got, there is what did the damage.   Too many peaks vs a steady 75%.  Reviewing a power file you have to consider the VI or you are not looking at the entire story.   

From Training Peaks Blog 
How those watts are put out is also a key factor. An IRONMAN® is all about being steady and keeping the effort relatively moderate. Big spikes in power cause a much faster burn rate of glycogen, creating fatigue faster. It is better to keep your power as steady as possible. Using the Variability Index (VI), we can see how smooth or erratic the power output was. For every rider, pro or age grouper, a VI of 1.05 or lower is the goal. While it’s harder to do on a hilly course, it is still necessary to keep the effort steady. The bike course in Kona has around 3,000 ft. of elevation gain, so it’s not flat by any means. Still, every file from the pro athletes does have a VI of 1.05 or lower.   

Looking at my Kona 2022, I rode 1.05, IM StG 1.06 (much hillier), and Oceanside 1.03.  

The last 2 weekends, my VI was high, and neither Saturday did I have a quality run OTB. It would have been a struggle.   It's a good reminder and something to practice.  

This is 1.03 - steady pink lines

This is 1.10 looks more like a heart attack.  You can see the power spikes, and the high variability. 

Take a risk, pay the price!

This is the 6th time I have done the Palm Springs Brick Weekend! 

Tour de PS on Saturday 102 miles

Palm Desert 1/2 Marathon on Sunday   

I have done it in a lot of different ways. Total fun both days, no pressure, easy ride Sat and throw down the run Sunday, controlled ride Sat and see how the legs are Sunday, this weekend I had 0 plan; after a tough set of workouts Thursday, Coach said to have fun, no pressure,

Rolled out Saturday with 0 expectations, but the legs felt good; watts were coming easy, and it was teeing up to be a spectacular day. Rather controlled riding for 31 miles with some good climbing. I found a group, and it was too slow drafting. Hence, I went off the front and was able to get aero and have some fun, it was a solid 10 miles, and then I realized I had a large train behind me with no one willing to share the work; I decided to push it a bit and see who could stay on, the group broke up but so did I,  Blew up! By mile 60, I was in the hurt locker, legs fried with 40 miles to go. I found a new group and sat in for a long time, trying to recover downing calories and fluids.   I took a few turns, but the pace was getting too hard; I could barely hang on and would drift off and ride alone, suffering just as much but going much slower; by 75, I was having a pity party and watching my watts drop below my HR. I found more caffeine and a few people to limp along to the finish.  

If you look at the numbers, it shows 73% perfect, but check out the VI at 1.09, which shows the many, many matches I burned. Don't get me wrong, it was a ton of fun!   I have not buried myself like that in a while; at one point, I thought can I crack 5 hours? But that blew up when I died! It's good to be reminded how over-biking and power surges can royally fuck you. 

Hello Half Marathon, I had 0 expectations, and after about 2 miles, I decided to run by HR only. Keep my HR 150-155; the pace will be what it will be, which was about 20 sec/mile slower than I wanted. But I was only looking at HR, so I kept it in the right place. At mile 12, I could see Meg Ling, my athlete coming fast for me; I let her know she had 1 mile to pass me but then decided I would not make it easy. I threw down a decent mile, HR hit 173, and he beat me by 10 seconds! Happy to have an athlete outrun.  

Man on man, I am smoked! My head is all over the place. On the one hand, I am feeling good about bike fitness, and in the same thought, I am worried that Oceanside is in 6 weeks and my run fitness is far from where I want it. The usual up and down...but  I have Marilyn figure this out!

The weekend was so fun! House was full of athletes, John came along, and we had a great ti

me.   I love this about my job, this sport, and living a curated life! 

Winter Smiles for Miles Camp!

• 5 days 
• 9 workouts
• 22 hours of fun

rain, sleet, 38 degrees, freezing, laughing, camaraderie, support, digging deep, suffering, ignoring the brain, and following the body

This was Biscay Coaching Smiles for Miles Winter Camp. I love Hillary and jumped into camp as my gravel camp was canceled. I had done this camp before in January but was much fitter.

I have been on my TT bike 1x since mid-October; I have done 1 ride of 4 hours, and most less than 3 hours, 1 swim that was 5K after not swimming for 4 weeks; running was okay but lots of slogging miles with little quality.

California has been hit hard with the atmospheric river, a parade of storms... pretty much non-stop rain since 12/26, so any panic training was limited to the trainer.

I showed up with the one thing I could control, my attitude! And a lot of fuel. The less fit our body is, the more calories we need. 

Thursday was fine- AM swim and social Bike.

Friday: Palomar, with Wolford and Cole Grade, 5 hours 7500 feet. Humbling but doable with the company of Amy and all the snacks!   This ride was post-swim featuring the "forever" set. 16x25 band only 3 ALL out/1 easy + 200PBB max effort x 3.  Lats were shattered. Post-swim massive calories and onto the ride.  

Saturday: 12-mile chill run in Daily Ranch with 1800 feet of elevation and 100x100 in the driving rain. I was blessed to lead all 100! A few low spots around 6500, and finally, we hit 9000. The last set was 9x100 - swimming side by side, 3 of us for 50 easy and 50 ALL OUT race; the lactic acid was surreal. 100 easy and done!   Plant Power was the saving recovery dinner. 

 

Sunday: storms everywhere, so the 110-mile East County Adventure was aborted, so we headed to Warner Springs, planning to ride to Anza Borrego, where it was sunny, and then ride back! CA weather reports are as reliable as having Bernie Madoff manage your money.   Within 15 minutes, it was cold and rainy, but we were heading to the desert, so we persevered, and despite a rough start, it cleared and warmed up. In AB, we had 37 miles of sun and dry weather, and then we headed up to Montezuma into a storm.   The wind picked up to 20-25 mph, the rain started, and temps dropped; soon, it was 38, pouring rain, and so windy it was treacherous. With no option, we kept pedaling through puddles. Shivering and beginning to worry, then the magical Hillary came on a rescue mission. Within 30 min, we rescued all 13 off the road, nearly hypothermic, piled in vans, bikes everywhere! What  I learned is my unique So Cal winter gear is shit!   

Knowing Black Lake Tri can have extreme weather, I have some shopping to do! Thanks to badass Alyssa Godesky, I have a shopping list! And have made a good dent; still more to buy but on my way! 

• Shell Mitts  ☑️
• Patagonia Base Layer ☑️
• Warm Vest - have vests but not a warm one 
• Waterproof Shell  
• Shoe Covers ☑️
• Lobster Gloves
• embrocation balm This is fascinating to me was advised NOT to use it before the swim.  
• Wool beanie under helmet ☑️
• Wool Socks -   ☑️

Back to camp. Monday was our final day of hill repeats backed up with a 4K swim.

Done and dusted and have been ravenous since. Eating nonstop since Monday. I feel good in the pool, but my legs are still tired.   One more day of recovery, and we hit it hard this weekend. 

And I wanted to race Oceanside 70.3!   I just love triathlon too much.....