I will run faster......

These women are inspiring, fast and well not me......My plan for the "off season" or the in between Ironman's season was to lift my run fitness!   It is the weakest like of my IM and I want to make it faster.   I complain about this off and on to KP in the past and he would say okay let's do a running block- but to do that effectively (which really means to not get hurt) something has to give- ie I cannot ride as much and need to back off intensity. See I am prone, very prone to running injuries. Prior to finding the sport of triathlon I was in a constant state of running injury, stress fractures, torn tendons, Achilles tendinitis, hamstring issues...

I like to to go hard and then get injured and then take time off and gain NOTHING.   So as I look back on my first 3 weeks of self coaching  and reflect on my goal of increasing run fitness, I have failed.  Oh I changed it up a bit-  added Tuesday track sessions and Thursday tempo runs and did I back off cycling- uh no, actually logged my biggest week of bike miles ever on top of the track and temp.  And well- by end of the week I was baked, had to cut my run short (which I am trying to make stronger), my hip has flared up and now I am on the edge of injury.

GREED- Jen and I have talked about that greedy feeling of big training! You start logging a lot of miles, are feeling good and you know deep down you should back off a bit, but it feels so good so you keep going.  More, more, more....like the crack junkie!  And then then something starts to tingle and not feel right and you can either 1- back way off and save yourself. 2- pretend it is not there 3 - find middle ground and get back to the foam roller, stretching, ice etc.  So I found middle ground-  backed off track and temp this week, am spending more time rolling around with my foam roller than I do with my husband and am religiously stretching.

I think, think I can manage this situation - I just have to not be greedy.  Running yesterday I was thinking it feels pretty good, maybe Ill run longer- no, no, no!  Okay I stopped before it started hurting.

So how is my run fitness....not lifted- my cycling is rocking right now!   No speed whatsoever but well with 130 mile Death Ride looming- who needs to go fast.

We are packing up to head to Tahoe and I am gong to run frequently but not, NOT, hard.   Goal for the trip - other than the Death Ride and 103m Tour de Steamboat is to run and run a lot but not hard.  Running every day in the trails and at altitude!

So we are rolling out in the morning for Mammoth and will spend the night there and get to Kirkwood on Friday mid day!!! Death Ride starts 5:30am and we will see how long it takes...

Old and young.....

Really how did I get to be one of the old ones.....Last week did a great mid week birthday ride for Marion's b.day with many of my favorite riding girls.  Lauren, newbie to our riding crew joined.  I knew her by face from USCD Track and she fit right in.  We hit Scripps PP and she starts rolling so I cruise up along side her and we push an aggressive pace up the climb and finish strong.  As we are approaching the summit and we are chatting about races and plans I ask what AG she is in....25-29...gasp, really?  So I forge ahead, how old are you? 25, huge sigh- seriously could be her Mom.  Her sister, SISTER, is the same age as my youngest child- 14. HS- really, really!  

Luckily Marion and Liz were along- who were all born the same year as me :)  We are the Grannies of the group.  Love my riding buddies but certain comments nearly rock me off the bike- like when Tati mentions she is finally old enough to rent a car?  OMG really, really?   These girls were born when I was in high school and the others in the 70's when I was kissing my first boy.

And then when we talk about training and I read the blogs and think NFW - I would be in a coma, on a stretcher or need a full time masseuse and be doping to do those workouts.   So I console myself- I am old and well just cannot put my body through that- I cannot even say anymore, because at 30 something I was "just" a runner and chasing around toddlers.

So on the 4th of July when I went to the block party where most of my neighbors are older that me- I relished in being younger!   Talk of turning 50 and I though HA I am mid 40's. Sometimes we all need to feel good about our age!

One of my neighbors and fellow FB friends said JC, do any of your friends eat, anything, at all ever?  Everyone in your pictures is bones, muscle and skin!  Right....welcome to my world!

Camping, 4th of July and more...

Summer is so much fun that I don't have much blogging time!

We had a blast camping at Lake Cuyamaca for Dad's 78th and the continuation of Riley's 14th!  We have it down now - kid packed the car while I rode 5:30 in the AM.  I rolled in, hopped in the pool, checked work/email, ate and we headed to the campground.

Dad and K were already there and checked into their cabin.  We went to work setting up the tent etc-  By 4 we were settled in and JD was fishing.  Riley fished for a bit but soon grew bored. Dad, K and I shared an nice bottle of Sparkling Wine and were thrilled to be the only family at the site.  Overlooking the lake was stunning.  The wind is pesky but did not wreck our fun.

No luck fishing so I had to fire up the girl the the marinated pork loin.  K made Gazpacho and we had a delicious meal and Braman made it in time. Stressed from working days straight he let loose and enjoyed the wine and fun.  The coals burned out so we had to make S'mores on the camp stove but they tasted just as great.

Riley was freaked out about sleeping in a tent with us so she and Zen shared their own 2 person tent- funny teenager :)

Usual night of camping....not a lot of sleeping and up with the sun at 5:30. Although I was so restless that I took a Tylenol PM at 2am and actually slept until 7:15- later than I do at home. Woke up to find out John had left at 2am because he could not sleep and Riley was up at 5:30 with her tent mate and JD was fishing. I was a bit groggy from the PM but felt good.

Thanks to our new stove and the French press I had great coffee within 10 minutes.  Breakfast was rushed as the kids had to get to Mission Bay for their pool dives.  All in all it was a great mini vacation and great family time!

So most big weekends mean epic rides....right !! Well for us anyway.  I had done this ride years ago with KP when I was a total rookie and the ride knocked me out for a few days. This time I rode from home to make it 130 miles and it was awesome!!  We rode to Dudley's' in Ramona, out the S2 to Anza Borrego and then up Banner Grade to Julian and back to to RB Community Park where most parked and then I rolled home.

We rolled early 6:30 from RB with a big crowd- James and Beth, Tim and Jen, Tati, Caroline, Liz, JB and me.  I always worry about big groups and long rides- they can take so much longer but were were darn efficient.  1st stop at Dudley's- well at the market and we refueled and Tim had to buy a cantaloupe. Of course JB had a knife and it was the  best darn thing we could have had.  Fresh, juicy and so delicious!!!



Tati the joker swipes Caroline's "powder" for a bit of doping humor!



And we are off!  Rolling toward Lake Henshaw but we keep going to S2 and it gets windy as we gradually climb and the we go screaming down for 10+ miles and it was awesome!  But well know what goes down must go up and then we started the 12 mile climb up Banner Grade to Julian. Actually not a bad climb- spent most of it with Tim and Jen and we saw James for a bit but that boy can climb and he was out of sight soon and did not see him until the top. He was probably on his 2nd  drink by the time I rolled up. Impressive!

Refueled- we sugared up, iced up and relished in the face that although we had 30+ miles to go, it was mostly down hill!  Nothing like scenic pictures at the Julian gas station. Seriously we are in an incredibly beautiful spot on a sensational day and we are snapping photos at the gas station..oh well it's just my blog and not Outside magazine.


OK seriously- what is with my hair- I look like Bozo the clown it curling out of the bottom of my helmet. New haircut for the summer- too short for hair ties.


Jen and I .....I have climbed more hill with this girl than I can tell you and we manage to chatter and yammner the whole way up.   Tim had to quote from some film "some of us are suffering back here." Ha he complains...the Dr who works all the time but manages to hang on the big rides!

So JB and I did the distance so we are ready for the death ride!! Right- well sort of...just another 7000 ft of elevation and we are good to go! Saturday will truly be epic!

Rest of the weekend was awesome! Soccer tournament for JD- made it to the semi's- disappointed to lose but sort of pleased to not be playing soccer on this holiday Monday!  Block party on the 4th- nothing like hanging out in the culdesac and walking across the street to go home. My kind of party- disappear at 9 to go to bed!!

And rounded out the weekend with an awesome swim this AM, coffee with a good friend and an extremely  enjoyable dinner with good friend and the kids all topped off with a game of  Spoons. Seriously- life is dang good around here!

Riley turns 14...

Gasp...2 kids in high school and my "baby" is now 14.  We had a nice relaxing birthday at home with family.   She planned to spend the day at the beach with friends - but well thanks to extreme June gloom and the persistent marine layer, they went ice skating and shopping as well.

Summer as been so great for us!  No school is as much of a stress relief to the kids as to us as well.   Not having to worry about homework, upcoming tests, managing time etc.   So  very nice.  Kids have been around and having fun.  We play cards most nights and I am the one to bail out- see I still get up at 5 to train but they get to sleep in.  In any case we are blessed they are seem happy to be with us and we can all enjoy each others company.

Most of last week was spend taking an intensive online SCUBA Certification Course.   Amazing when they are motivated about something how 5+ hours a day of learning, taking notes and tests is not a big deal.   They did pool dives yesterday and open water dives today and then they are official!

After our trip to Tahoe and CO, Riley is headed on a 3 week Tall Ship sailing adventure along the Channel Islands off the coast of CA. She will learn to sail the vessel, study Marine Biology, do some camping and exploring on the islands and will have the opportunity for a lot of Scuba diving.  Should be an incredibly exciting adventure for her.  1 duffel bag, no electronics and a lot of fun!!  Perfect way to finish off the summer.

JD is headed to the Galapagos Islands and Ecuador  for 10 days of teaching English to young kid and having a bit of adventure and fun as well.   He loves to travel and we want him to get a glimpse of how most of the world lives, less fortunate than us by far!

Not for the faint of heart - saddle sores

Saddle Sores.....with some this a subject we just don't discuss because they occur "down there"  But come on people, any of you that spend hours upon hours on your bike have had at least one and probably more if you are honest.

Well I have had my share but have one that reoccurs.  I used to think Chamois cream was for wimps.  Well who is the wimp now.... I can usually keep the bastard at bay but well lets just say it has taken on a life of it's own.   A while ago when I was began having issues and my friends said you have to use cream I weakened and picked up a tube of Chamois Butt'r  and used it a few times.  One day before applying I checked the label to see what the heck was in this magic cream?  Lots of words I cannot pronounce and a few with "acid" in them as well. Uh....not so sure I want to be using that well, down there- acid?  what the heck?  So no more, I am not using a chemically ridden cream- done. 

Good idea right- sure, great until the sore starts to rear it's ugly head again.  Argh...  Luckily around this time one of my Erin Baker teammates was launching his company and the product betwixt and he sent me some samples.   No petroleum, vegan, green tea and chamomile extract, organic aloe vera, paraben free.....okay now we are talking.  Good stuff- smells good and is good.   And they also make a great sunscreen if you are in the market - zealios. So now my only issue is remembering to use it.  I remember sunscreen every day but for the life of me forget to use this stuff, until it is too late!   One other product I have to comment on Hoo Ha Ride Glide the name alone got my attention but then I read this We actually had to use our husbands' nut cream for a long ride because we couldn't find one made for a woman... How funny is that!  I found them at an expo and love it. Again smells good, ingredients I can pronounce- it's all good.  The funny thing about chamois creams is some of the names.... Assos Cycling Cream, Brave Soldier, DZ-NUTZ protect your junk,  That Butt Stuff...and more.

Then there are the complainers on bike forums  $20 for a tub, isn't there a cheaper alternative. The suggestion are Bag Balm, Diaper Rash Ointment, Body Glide ( just make sure you don't let me borrow it on my neck before a swim), Noxzema, Vaseline (if you reapply every hour- gee that is convenient).  And the classic quote - "I'd gladly pay $20 to avoid a massive seeping, bleeding sore on my ass"

Well my "friend" is back and I have had to use hot packs, ice, now antibiotic cream and am seriously thinking about standing for my next ride!  So I googled and searched for how to get rid of it. The consensus is hot packs for sit in a hot salty bath to get it to open up (really nice process as you can imagine), keep it clean, antibiotic cream until it heals.  It you can you get to it in the beginning stage, pimple medicine is recommended to keep it from growing!   And the number one recommendation is don't let it happen again.  

Well there you have it...... hard to say much after that. For me, I just have to remember!

 

Blog Stealing....

Ok not really....really more blog inspiring.  I just read Beth's blog about racing this weekend and I was actually thinking much of the same this morning.  It seems nearly everyone So many good friends are racing this weekend!  I am most excited for the IM virgins!  Amy is going to kill it an IMCdA.  And then the others seeking the oh so coveted Kona slots- they mostly seem to be at Buffalo Springs!  Debbie has some revenge to take out for missing her roll down at IMSG!  Ah- can you believe it.  MS flatted at Honu so has a revenge race in her as well.  I have 2 buddies in the same age group vying for the same spot- dude's you have to duke it out and may the best, well best on that day, win! Some Erin Baker teammates racing in CdA and BS.

And locally- the San Diego International is stacked with so many more....the women's elite race will be a good one!  Tati, Beth, Terry, Caroline and more I am sure I just don't know about.

Seriously I want to be at SD Intl to see that finish!  I want to see Amy finish CdA and could hang at BS to watch them all roll in as well!

Ahhhh.  But I will be at Del Norte HS watching Girls U13 lacrosse (and loving it)  Saturday will be more of the same....let's see 8, 10 and 3 Riley plays at Del Norte and 10 and 11 JD plays in Coronado,  And US vs Ghana is at 11.   Still working out logistics of who goes where with whom and how.  

 I  hope the iPhone is up to all the athlete tracking is will be doing.   

Good thing my legs are smashed as I head into a weekend of parenting.  No long rides, maybe a long run on Sunday.  I can run Saturday if I run at 5 or 5:30am....otherwise 4:30 but after all the games, driving, etc I know motivation to get out is tough.  But this is a good time to NOT have to ride long.  I am  not fully ramping up for Kona and well there is that minor 130 mile Death Ride with 15,000 ft of elevation but well- it's not a race.

Today my plan was to ride to Masters and ride home- leave here 6am..... not happening.  I am tired.  Much to Zen's disappointment when the alarm went off at 5am I did not get up.   I fell back into a deep sleep and clearly needed it.  So I hammered out a few hours of solid work- really I do work.  Set a goal for telemarketing calls and the reward was to ride to Noon Masters.   Done!  Another component of my job is training and providing ongoing support to our new associates and I made some good progress on that too.

On the bike and it was sunny and spectacular.  Legs are tired, I mean really tired.  So I deiced to be smart, listen to my body and make this a recovery ride to and from swim.  Funny thing happened around 45 min into the ride, the burning subsided and they started to feel good. So I picked it up, even considered just riding for 3 hours but then though I really should do a solid swim.  I left the option open as I hit Torrey Pines.  I wouldn't say I hammered up but I pushed it hard!  So much fun I decide for another - okay same efforts, same power and really not so much fun- legs rebelled and that motivated me to go to UCSD.

Friday Noon masters is awesome- sunny, long course and usually not a lot of people.  Waaat......long course pool is rented out to Water Polo, we are short course and limited to 6 lanes and there were a lot of people. Hello 6 in my lane- that is a lot short course.  Oh well once the intervals were sorted out we were down to 3 and started in on Fast Friday.  Of course it is fast, it is short course. By the time I finally converted to SC times I realized it was Not so Fast Friday.  But it was a beautiful day and I decided to enjoy the swim and worry less about the times-  surely the clock was slow???

Ride home was good- took a different route and it was a bad on to take on a Friday at 1pm- traffic, traffic and lots of lights that were not runnable.   Bummer- but I enjoyed the weather, the fact I was on my bike and I had a good play list.  Really- pretty darn awesome!

Go Hard and Go Home

Okay so that is not the quote exactly but it is my quote of the week!

I pulled off a great week last week of high volume with one track workout and 2 long rides.  I was tired but in a good way.  Felt strong on my 2nd long ride and was able to do a long run (albeit slow -as prescribed) but it was good.

So this week I knew the volume was not feasible to do a million games this upcoming weekend- Between JD and Riley they are playing in 11 games from her to Rancho Bernardo to Coronado.  I will find time to run a few times but no big rides.

Monday was an OW swim only- I was tempted to ride a recovery ride but really decided to give the legs one day off.   And it was a good thing because heading to track on Tue I was sluggish.  I met MW and C for the tail end of their track work out and it was a disaster.  2 cups of coffee+ hazelnut creamer and then a 10min WU and right into 400's put my stomach in a tail spin.   Nothing like puking up coffee and then returning to the track. But my stomach was good and I was ready to train.   Good w'out and I finished strong and ran back to the pool with the intent of doing masters.

Can we say sluggish...ugh - I kept thinking I would warm up, loosen up- but at 2K I got out-  Another lesson- metabolic efficiency is great for zone 2 training but for intervals in the track - I needed calories to avoid the massive bonk in the showers after swim.  I went straight to Starbucks and ordered up a Venti Iced Mocha- the whole chocolate milk recovery idea + a jolt of caffeine and well 3 bananas.  Honestly- that was too many but I was so avoiding the scone, bagel temptation at Starbucks.   That was my day for Tue.

Foam roller was bust that day!   Wed I rolled with the girls for a ride to Dudley's.  The weather, seriously, was perfect. Other than dense fog up Scripps PP it was warm, clear and not too hot.  Roads were not too busy and JN, LG, BW and I chatted up a storm.  No hammering but a lot of yammering...the reason we love to ride.  My legs did not feel fresh nor too strong.  They are fatigued but oddly enough around 3 hours they felt better- usually it is after an hour, but this was 3 hours -  JN kept saying oh thank goodness my legs stopped hurting after the 1st hour and I was nodding and praying for some of the pain go away to travel to my legs.   No run off the bike- I need to give my ITB a break between runs with this new intensity.

So today I am up at 5 and at UCSD ready to run at 6....first time for me on a Thur.  I ran from the pool, optimistically thinking I would do masters after the run.  Small cup of coffee so still sleepy. Luckily I dropped a 2x caffeine gel in my pocket.  Today was fun- after a long warm up we took off on the trails and  did 2min, 4 min, 6min. 8 min, 6min, 4min,. 2 min of tempo runs with 2 minute of ez run in between.  I am one of the slower ones so the rabbits take off and I found a similar paced friend and tucked in behind her as we went up and down and around the trails.   By the 2nd 4 minute I was tired but stuck it out and then ran back to the pool.

This time I knew....this would not be a 1:15 masters swim- nope, 30 min long course meter swim and out.   Spent, tired and wiped out.    So my Tue and Thur I went hard and track and went home- I am hoping as my body gets used to the higher intensity I can finish masters - okay it's not like I couldn't do the work out I just did not want to. And when my next IM is nearly 4 months away- I gave myself permission to wimp out.

So just when I am starting to figure out the metabolic efficiency I go hard and am at a loss for my fueling options.....hoping to figure this out.  I am eager to be taking Bob Seebohar's class in September so by then I will have a million questions, have tried many ideas and hope to really get good insight on this process.