Life is good....

Oh yeah....back in control and feeling good. Amazing how great it feels to sleep well and not be thoroughly exhausted.  4 days off was hard!  But done and since then have been following my KP's plan very obediently.  1 hour swim, 1 hour ride and 30 min run.  Each day.... well yesterday I got to run 45 minutes.  Each day my resting HR is lower and my legs feel better.  So interesting how we can be so used to the fatigue that settles and just live with it.   Going up and down the stairs is not painful and each day I am holding back.

So now I am ready and eager the last block before Kona....not sure when that starts but hopefully soon.

Rest of life has been terrific. JD turned 16 over the weekend and we had a great dinner on Friday with the family. I think the highlight may have been him driving to dinner in Dad's BMW.


 Early night for us all as both kids were up at 6am. JD for a soccer tournament and Riley for her first XCountry meeting.  I went with Riley knowing JD at games all weekend. She did fantastic in her first race - finished in the top 1/3 and more importantly with a huge smile on her face and a surge at the end passing a whole group of people.  1.65 miles.  I love the running community and am so excited for her.  I of course got my run in while they were warming up!

Rest of the weekend was soccer and a good one at that!  JD's team won the tournament, 2nd tournament win this summer.  Fun to watch and Riley came to all the games so we had some great time together.



Monday...holiday and we like that.  Kids were saddled with homework so it was a quite day. I took my CPR class, gearing up for my USAT (USA Triathlon) Certification course this weekend and started on my homework.  Gotta get that done- it is really fun.  I am writing mock training plans for sample athletes.  Will see how I do.

And since this post took me 3 days.....a new week has started and training is back to normal this week.....yeah!  More volume and increasing intensity!! . Feels good when I am feeling good.

Tired of me complaining.....

If you are tired of hearing about how tired I am then skip this blog.....because this is more about me winging (nice Aussie word for whining) BUT I am on the right track....finally!

Okay so we know my legs are fried, SB Tri was horrible for me and I am just not myself.  I have cancelled workouts in the last few weeks, eased off long rides all in the hope that I would feel better. But no....So KP called me Sunday after SB and I explained why I did so poorly and he listened and then finally let  me have it ( in a good way) He told me in no uncertain terms I am tired, over trained and in a big hole.  Now it is critical that I get rest or Kona will be much like SB.  He reminded me that a drive up to SB and a sub par race is not a big deal but hello this is Kona.  He was great and I listened and had another restless night.

Monday I woke up depressed, tired and trying to figure out what to do.  Light went on, check in the mail and I have a coach again.   What a relief...within hours he had analyzed all I had done (thankfully I kept track of all my training) and a plan is in place.  Here is where it gets hard- the plan begins with 4 days off.  Holy crap, 4 whole days - that is like after racing Ironman, yes, that is where my body thinks it is.  Okay....made it through day 3 and I don't like this.  But the bigger picture is there is a plan for the next 6 weeks but the plan begins with getting whole again and until that happens nothing else happens.  

This is the time, EVERYONE racing in Kona is piling on the miles and building for a great race ( well I think so anyway) and I am resting.  But I have to take a step backward before I can go forward.   I do know that plowing along and piling on training is NOT the answer but this is a huge leap of faith.  But well, I have faith in KP. I have raced well under his coaching so I just hope he can fix what I messed up.  

After my 4 days is it a lot of active recovery, 1 hour swim, 45 min bike and 30 minute run every day. For how many days? Not sure the schedule only goes until Sunday. Then we evaluate and tackle the next week.  I do know I will have a  "steep taper" New for me...that means a short taper- reserved for those who are under trained, lack the time for volume or those like me who are resting the the key weeks I should be training.  Oh boy...this is all new. 

But I have to say I am feeling better - after fluctuating from being starving and not able to eat enough, to not waning to eat to sleeping 9+ hours to sleeping 4+ hours....I slept well last night and woke up feeling pretty good. Depressed Training Peaks says DAY OFF (note the all caps - I think he may be yelling at me)  But I am embracing that the day off is part of the training.  Well- works for me right now anyway.  

I also realize that I am climbing back into my solo training cave.... partially because my Saturdays are now filled with X Country for Riley and soccer for JD but also because I need to follow my plan and well I get sucked into others training and love it - but not what I need right now. 

So one day at a time and I look forward to Thursday!!!!  

Santa Barbara Triathlon...

What can I say.....it was a total blast, had great fun with Danielle, town is beautiful, course was awesome but my race was well flat.  I can dwell on it and get depressed or I can use this as a step in my training and be smart the next 6 weeks between now and Kona!

My heart was not in the race and my legs were not either....That was apparent soon after the bike started so I decided to make it a long training day and enjoy it for what it was.

The weather was chilly- 62 degrees and totally socked in.  The swim was tough- and for a swimmer to say that I can only imagine what it was like for others.  The water temp was 60- so chilly and we swam about about 25 yards and then paralleled the shore for .5 mile and rounded more buoys and swam back through major chop - it was a lot of work.

T1 was slow...rusty, good practice before IM-  and on the bike.  My legs were stiff from the cold and I waited for them to start firing but not happening.  I rode reasonably hard but the power was not there and instead of stressing, I reminded myself this was not an A race and really was for fun!  So when a few girls passed me I tried, really tried to not be bummed out but to take it for what it was. The bike is very fair as you are climbing or descending most of the ride.  Ride was longer than I expected 1- I was well riding slow and 2- was hillier than I thought.  But heck it was not Ironman and I soon on the run.

Here I could tell I had one gear and it was not a fast one.  My splits were slower than a 70.3 and should have been a lot faster, So I made it a nice 10 mile temp run after a solid ride.   Hard to really be disappointed running along the ocean and the sun was just coming out.

It was soon over....15 minutes slower than anticipated (ouch) but the finish was fun - in the sand on the beach and I was so excited to wait for Danielle.  This was her 5th triathlon and longest to date- so she was so excited and that kind of energy is infectious.

So when the race is not what you hoped.....it is good to focus on what was good! New friend, good road trip, beautiful place and a serious realization of where I am right now!

When the blogger goes quiet.....

Either she is busy making millions, training endless hours, has traveled to a remote country without Internet connection or is mildly depressed.  Today my friends the answer is #4.  Not depressed in a serous way or really in a big way, just well mildly.

Why.....I am tired.  Yes that is it- hard to understand the depression.   A combination of volume training, intensity, travel and not sufficient recover put me in a state of fatigue I hoped a few days would fix. (Thank you KP for helping me see this)   Apparently not- so I am NOT good at taking time off training and looking back a solid week of recovery here and there would not force time off.  Lesson #1.  I forced myself to take a few days off and was convinced my problem would be solved and when I resumed easy training I felt flat.  Okay for a day, but by the 3rd day I was depressed.  What is wrong with me...seriously I have had enough time start feeling better.  I would spin an hour and then walking up stairs would feel like I rode 6 hours and ran 1.   But alas....6 days later I headed out for a run, fully expecting fatigue, to be flat and already dealing with the depression but wait, my legs were springy and felt good. So my temptation (of course) go for it.  Lesson #2- take it ez for a few more days.

I enjoyed the run and the rest of the day. Wednesday is test set at UCSD  Masters and I usually dread seeing my times.  We do a 50, 100, 200 M Time Trial.  Yesterday I had that awesome feel for the water- felt strong and smooth and had my best 100 and 200 of the year!  Okay, we are on to something here.  Ride to and from swim was awesome- HR is back to normal and power is at PE (perceived effort).

So I am feeling better, eager to blog etc.!  And I am racing this weekend. Santa Barbara Long Course.  A cool distance 1M swim. 34M bike. 10M run.  Hilly course and I am really not sure what to expect.  Talking with KP he says I could feel great and go for it or since the race is a bit longer I may feel flat, tired and have a shitty race. Or may race well and re-enter the hole of fatigue I just exited.  On one hand, maybe I should skip the race?  But no, I have never done SB and am excited to head up there and 2- I need to race before Kona.  I have not raced since May and need to shake off the cobwebs of transition, remembering all the stuff and I have to try out my kit.  My sponsor Erin Baker Cookies is awesome with the monthly cookies and granola but the kits were delayed so I did on not 2010's kit for O'side or St George.  New kit can mean new rub spots and other issues you definitely want to figure out before an Ironman.

So I ran this morning and felt good...went a bit longer than planned but well- I just did.  Cleaned up my bike (still no name for the Kestrel- maybe K2 - since my first TT bike was  Kuota)  Okay, K2 is cleaned up and race wheel on.  He looks much better with Zipp 606's than the cheap training wheels he usually endures.  I had Speed fill on for the past few weeks but took it off- really 34 miles, don't need the whole contraption.

Okay so the Cobb Salad (Saddle) does NOT, does NOT work for me !  Really I cannot stand it. I tried, I really tried. I installed it and re-installed it, measured and remeasured.  Tilted it down a bit and even further until I was sliding off it, moved it forward and back.  Frankly the design is someone related to a torture device for women when you are aero. Works fine and comfy when riding up right- a lot of good that does me as a triathlete.  I gave it 3 weeks and tore it off.... Adamo back on and ahhhhh!  So the goal is no saddle sores- But I'm telling you, I'll take them over the other pain.  The Cobb Saddle can lead to marital problems... nuff said!

So we shall see how the weekend goes.  Really a good way to head to a race- zero expectations.  Goal is to have some fun, enjoy SB and hang with a new friend.

Kids are back in school..... kinda like the peace and quite at the house during the day. Riley was so excited to start HS and JD was not so eager to head back, but agreed it is a bit cool to be a Junior- an upperclassman.  Riley is fully engaged with Cross Country- practice every day after school and she is happy about that. New friends and a new start!

Coaching is not about pushing harder....

So why do people hire a coach?  Get faster, stay motivated, qualify for whatever they are hoping to qualify for, finish a longer distance and the list goes on.  All of these seem like the reason is to get strong, faster, better...  Right?  Yes and No.

I recently met a triathlete who has a successful coaching business yet he is coached by another coach, I was confused- Upon hearing this I was taken back...I mean come on how credible can you be as a coach if you have to hire someone to coach you???  He took some time to explain it was not so much to write the plan, to tell him how far and how fast to go, but someone who would "govern"  him. Someone to guide him to not train himself into the ground, to look at the big picture, the long term etc.  I gave it some thought but was not totally buying it.  A few months later when I decided to get my coaching certification and launch into this exciting world, I let my coach know that I was going to give it a go on my own for two reasons....1- can I do this and 2- spending money to become a coach and paying a coach adds up fast.  He gave me a similar perspective that having a coach is not a sign of weakness but is having someone look out for you while you look our for others.

Okay.....I can accept wisdom from successful veterans in the sport, but well, when someones says the stove is hot, I can accept it but at some point I have to touch it- just to be sure.

So here I am ...... 7+ weeks away from my next Ironman and I am baked.   Tired ? yes.  Fatigued? yes.   Over trained? yes.  I even sought some guidance a week ago and it made great sense,...freshen up now and then do a final block of training before Kona.  The 12 day freshening up was condensed into 5  (because I am impatient and greedy) and nearly all my workouts this week were tough- and not because I am laying out searing splits, high power or the fastest 100's ever, but because I am tired.   I like to be tired, but not this tired.

I have crossed the line from good tired to over tired.   I realize I am teetering on the delicate line of injury, sickness or something that could truly sabotage Kona.   As I was running this AM, not feeling good I got tough with myself.  My body does not feel right and I need to fix that- doing a long ride tomorrow is not the way to make that happen.  Running long on Sunday is not going to make this better.

I cancelled my ride tomorrow, sorry Beth and Liz, and took all workouts off the table for the weekend.  I am taking this one day at a time.  Looking back the 4 days of freshening up were not freshening up (as KP pointed out) they were forced due to fatigue.  I needed the next 6 days to recover and then ease back into volume and intensity.  Looking back- had I done that - I would be fresh and ready to tackle a phenomenal weekend of training and then freshen up for Santa Barbara.

So now I am not following the well laid plan and am frustrated..... The good news- I figured it out now, nothing is injured and I have plenty of time to right this.

Do I need  coach?  Maybe, not ready to concede yet, more determined to figure this out.  I know where I erred so it is not that I don't get periodaztion and training volume, I just did not listen to myself.

So Day 1- serious recovery.   Woke up, walked (not ran) with Zen and will make it a focused work day for maybe play hooky and go to the beach with the kids!

Summer has arrived with an attitude.....

  Okay so Saturday when we rode it was overcast and drizzling.  Wet and misty for most of the ride,  6 hour ride, 3 20 oz bottles and my arm coolers were more like arm warmers.  We saw the sun for 1 hour up around Lake Wolford but as soon as we dropped down in elevation and headed West back to the overcast, cool temps.  

Now this is really comfortable weather for living and training. Overcast and cool in the AM and sunny and mid 70's in the afternoon.  Not great for the beach ( but the kids have been gone anyway) but great for training.  Well great unless you are training for a hot, humid race. And last time I checked it was hot and humid in Kona.  

After a lot of reading and taking a webinar I learned you can get acclimated to the heat in 10 days and most likely end of September it will be hot.  But seriously we need some heat to begin the process, to remember what it is like to ride with sweat pouring down your face, to remember how much water I need to guzzle, how much salt, how hard it is to take in calories in the heat....etc.

Well I got my wish ( I think I wished for it)   Monday woke up to sunny skies and I knew it was going to be hot.   I usually need a long sleeve or even a sweatshirt to walk Zen at 6.  I rolled out to run with him and it was warm...after 15 min he was overheated and looking for the pool.   As the day progressed it warmed up.  So much that around 1pm I had to turn of the solar - the pool was over 90 degrees.   

Tuesday- same thing- warm, early.  Sickie had to move the pace clock to the other side of the pool due to the sun glare- something we have not dealt with since April I think.  After swim Jen and I headed out for a 90 minute run and we were dying...running up TPines, pouring sweat- feeling summer! 

As if that was not enough, after early swim we headed out East,  Time for a little Great Western Loop.   We rolled around 8:30 and it was a bit cloudy but hot.  Soon the sun emerged and it was Africa hot....over 100 degrees and we are slugging water, pouring sweat and wondering how we are going to run.  Well we wimped out and decided that was enough mid day heat training and hit the air conditioned Starbucks for recovery and decided to run later in the day.

4:00 was 89 degrees in my hood and I was too hot for the run....so I drove the gym and was going to log some treadmill time but then sucked it up and ran outside.  Hot, hot, hot......nice swim and cool down and feeling like I am heat acclimating.  Heart rate is high and pace is slow...but have some time to work on that. 

Roasted Corn and Edamame Salad - for those who asked

Ingredients

• 5 tablespoons red wine vinegar (or rice or apple cider- whatever is available) 
• 3 tablespoons grapeseed oil
• 1/3 cup chopped fresh cilantro
• 2 limes, juiced
• 1 teaspoon white sugar
• 3/4 teaspoon salt
• 2 cloves garlic, minced (use frozen cubes from Trader Joes) 
• 1 (1 pound) package frozen shelled edamame (green soybeans)
• 3 cups frozen corn kernels ( Trader Joes roasted corn is the best) 
• 1 pint cherry tomatoes, quartered
• 4 green onions, thinly sliced ( I have used a red onion or whatever I have) 
• 1 (15 ounce) can black beans, rinsed and drained
• 1 red or yellow bell pepper chopped
• Salt and pepper to taste

Directions

1. In a large serving bowl, whisk together the red wine vinegar, grapeseed oil, cilantro, lime juice, sugar, salt and garlic. Set aside.
2. Add all ingredients into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions and black beans. Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.
3. Since corn and edamame are frozen I make and let sit on counter for a while or you have a frozen salad
4. Lasts for days and gets better each day