Everesting

For the record,  Everesting has been on my schedule since the end of April, with a GO date of 5/30 well BEFORE it hit the big time!     After the 5/4/24 run challenge, I was ready for another one, I wanted to aim for 4/4/48 (run 4 miles every 4 hours for 48 hours)  on 5/30, but coach put the kibosh suggested I focus on the bike for a month.  Ok, let me think, 2 hours later, Everesting was on my schedule.

I knew very little of what this actually was, but when you google epic cycling challenges, it pops right up. 

What is it?

Simply stated, “Everesting” is climbing the elevation of Mount Everest - 29,029 ft / 8848m - on your bike, in a single activity. Breaks are fine, but no sleeping is allowed. This outing typically requires well close to 200 miles of cycling, and upwards of 15 hours to complete. I had to acknowledge with only a few weeks to prepare; this may be unattainable.  In wanting to “share” this experience, it made sense to develop intermediate goals that put this challenge within reach for everyone.    The Half and Everest are the 2 recognized events.  

Quarter Everest - 7257 ft / 2212 m

Half Everest - 14,415 / 4424

Base Camp - 17,700 / 5380

Camp I - 19,900 / 6065

Camp II - 21,300 / 6500

Camp III - 24,500 / 7470

Camp IV - 26,000 / 7920

Everest - 29,029 / 8848

The ride must be executed as repeats of a single climb.  You must go from the bottom to the top of the climb for each repeat. You must descend the same hill you climbed - no loops. 

Of course, when I read about this, I was all in for the FULL 29,029, and then I started to drill down, do research, and really understand the feat that this is.   After my first big training day 3 weeks ago, I decided 20,000 was my goal.   5K more than I had climbed in one day previously and a substantial accomplishment.  Until John commented,  “Wow, that seems like ½ ass, not really doing it all.  I mean Julies, you were going to do Ultraman, who not do all of this?”   I went into a defensive rage calmly responded, it's not the same, its not a race? How can I go deep into the well, that dark place of pain and suffering without a # on my back?  We argued, and I stormed out, cue the 5 bananas.  Upon further speculation and personal guilt-tripping I knew I had to commit to the full.

37 ½ laps of San Elijo – 175 miles = 29,029 feet

I made a pact with 2 others, NFQ!   Larua will be in Golden and Alison on her trainer, but we are going ot get this done.  I am scared, excited, on the edge, eager to go, wishing I had a month to train, nervous, hungry, tired, excited all at the same time. 

I don’t take failure lightly…. In fact, I don’t fail, but this is daunting! 

Go time is 4am on Sat 5/30!  I think this will be a 16 -18-hour effort.   Many of my athletes have set big goals from ¼ to 20,000feet.  Each of those goals is daunting and I know they will be far out of their comfort zone trying to reach their goals.  My BFF will be out there until I finish, offering to help with whatever crazy food craving I have!  I have another friend willing to start at 1pm and do the back ½ with me!    I am blessed to have the support out there….

This is race week!!!  Rest, carbs, mobility…

Coffee Grinder, Toaster, 5 Bananas

We have not made a big COVID purchase but our coffee grinder and toaster both died last week.  The coffee grinder was at least 20 years old and the toaster 15, so not too upset but both needed replacing pronto.

Segway to the podcast, bear with me here..  Brene Brown, if you don't know who she is you should!  I discovered her 10+ years ago when dealing with some issues with my daughter and have loved her since.   She broke out with an amazing Ted Talk  The Power of Vulnerability and it is simply amazing.  She regretted it but she opened the door to discuss topics that had not been discussed.  She is widely published and given a few more talks, a cameo in Wine Country, the movie and she has launched a podcast.  The first few were great and then I listened to her 2 part interview with Harriet Lerner "I'm sorry; How to Apologize & Why It Matters.  To say it was amazing does not do it justice, to say I was moved does not do it justice, it is simply life-changing, or it can be if you allow it to be.  I have listened 2x and need to hear it again.    If you are a person who knows one other person you NEED to hear this.  And hopefully, your partner will be as willing as mine to listen as well.    Brene is brilliant and Harriet too- the combo together is great.  There is a reference in the pod to  "5 bananas" and it has become a metaphor for our house.  It's one of those scenarios ALL couples have, a simple act, that is blown so FAR out of proportion it culminates is a huge fight.   

I digress to the broken coffee grinder.  We did not handle this well, it was a  "five banana".  We argued, went back and forth, raised voices, and even needed a time out over a fucking coffee grinder.   Here is me at my best, loud voice.  "NO I don't want to fucking work out when I am grinding my coffee, why can't we use the wonderful invention ( aggressively point to the wall socket), and get the grinder that plugs in?  When I think of YOUR manual idea, it's offensive (yes I said this not sure why) " and for the final drama  "I'll just buy ground coffee if you HAVE to have that"    We purchased this one on the right. 
We did not purchase this one  (above)   

This was exhausting.

2 days later the toaster goes.  I was scared for a five banana/coffee grinder blowout, but instead, we used new skills from Brene and Harriet and had a masterful discussion that did not lead to yelling, did not force the dogs to run for cover, did not exhaust us!    

And we have a $300 toaster.   But it is a smart toaster   John is passionate about toast and he is very impatient.  A few times a week there is a rant about how long the GD toaster takes to toast.  So the passing of our Cuisinart opened the door for an upgrade.  John has been jonesing for the Queen's toaster.  The Dualit $250, mind you. Who spends that on a toaster?   But after extensive research, reviews and discussion, all quite calmly, we managed to spend $300 on the ..... Revolution Toaster.   Call that our COVID purchase.  

 


1 week in, I can tell you it toasts faster and this may lead to injury.  Why you ask?  See I am addicted to Zen Bakery Cinnamon Raison Rolls .  So nearly every morning when  I drop one in the toaster I do my mobility while it toasts, usually, 3 min or so and NOW, 2 min and the roll is ready.  So I like to yell "IT'S TOO FAST"   

Actually, I like it and my rolls feel special and smart being prepared in such an amazing way.  LOL  No app for the toaster, at least not yet.  The Williams Sonoma site says "available exclusively through Williams Sonoma" but we bought this at BBB. 

 

Julie Dunkle Zoom Swim Cord Workouts

No Pool No Problem!   
Don't let the pandemic be your why for losing swim fitness!    Adding bi-weekly swim cord workouts will help!  

Click on links below for re-plays of recent classes.


Swim Cord 1 5.4

Swim Cord 2 5.8


Swim Cord 3 5.11


Swim Cord 4  5.15

Swim Cord 5.25

Zoom Swim Cord Workouts

I have been doing swim cord/resistance band workouts for 6 weeks and can tell you they work!!  I did my 3rd swim since the "ocean reopened" and I have not lost all my swim fitness.  I am solid for 2500 and then I fade a bit, but the swim cord workouts are 25 min,so that makes sense.   Here is a quote from one of the athletes I coach who swim today for the first time in 6 weeks  "  feel super strong in the pool. They are only allowing 45 min. I was all set to keep going. I need to keep doing the band work out. Its made me really strong. I could get obsessed w that. I may add it later today."

These workouts are FREE and open to anyone

Mondays 7am PST
Fridays 6am PST

Topic: Julie Dunkle's Zoom Meeting

Time: This is a recurring meeting Meet anytime

Join Zoom Meeting

https://us04web.zoom.us/j/6368189733

Meeting ID: 636 818 9733

2 Swim Cord workouts!   

https://us02web.zoom.us/rec/share/yOtoD4rv-1hJQbf_-GKPWoodHtraX6a80yRPqPsIy0nMKDiieFSO8iAC61trVfmx


https://us02web.zoom.us/rec/share/vN5xBOD232FJToXWyVn4Q75_IN3gX6a80yQdqaYFmUmlK4i-Xrv3OiYNzzLwKWIy



I also have some Training Plans available in Training Peaks.   https://www.trainingpeaks.com/coach/idropboys#trainingplans

Find your why?

so proud of this crew for kicking ass

I would call myself highly motivated, I love to train, I like to suffer and sweat!  And when I am in shape and not injured, it's an addiction.  Coming off a frustrating 2nd 1/2 of 2019 with a hamstring tear, pulling out of Kona, and not racing the way I hoped I struggled 3rd quarter of 2019. I did my penance.  12 weeks off, no running, no biking, and mind-numbing and challenging PT.  I came ba

Love that we can do epic shit together

ck slowly and with a plan to kick ass in 2020! 

I hired a new coach, and we were on a journey building to some big races.  

And then COVID-19.  Over 50,000 Americans have perished, the economy has tanked, my business included, and of course, races canceled. 

I understand process goals, and I am all about the journey, but I wanted, needed a why.  


5/4/24.  More on that in my previous post  

We did this on 4/25, and I am at a loss for words as to how magical it was.

• It was not as hard as I thought, and most agreed, there is something about the 3+ hours to recovery that allows you to recharge
• I loved every single run-  
• 4am with John and the dogs
• 8am I met my athlete and friend Alex 1 mile in, and we ran together for 3 miles, and I finished with John
• 12:00 John and I hit the coast, it was 84 and hot, and we synced up with Hillary and Erin
• 4:00 repeat of 8am with Alex
• 8:00 dark and John was now very sick from a Celiac reaction do 3 of us met at the Park and Ride and ran to the coast and back, anything to avoid Saxony hill at that point
• 12:00 5 of us met at the Y and did a coastal run and back to the Y, wishing we could sneak in a swim 

Post-run was about virtual high 5's and a fantastic vegan/GF cobbler Alexis, one of my athletes delivered to my door still warm at 11:15 pm.  Can I just say I love my athletes. Kasey taped a Good Luck sign to my garage door. 

that time Mike "fricking" Reilly joined our zoom call Ironman Voice 

5/4/24 started as a personal challenge with one friend, and it grew to a few more, and then 2 other D3 coaches, Laura and Alison joined and some of my athletes and some of theirs + 25+ other friends and friends of friends.  It was growing every day.   

By Friday, it was magical, I was a 

coach - coaching my athletes, I could
see our athletes and others finding their purpose, an event filling a void that COVID-19 has created. The pre-race jitters, the camaraderie of the pre-race, during the race and the finish line,  maybe it is virtual or not.   

d3 pre-"race" zoom

We did a zoom call Friday night and at 3;50am before run 1, and the energy was there that race energy. I could see it in their eyes and feel the excitement.  The banter and enthusiasm were there all day through texts, insta, and FB posts, I was so thrilled to see it unveil.  No one complained. It was about the journey.   Just before run #4 we did a zoom call and had a special guest, Mike Reilly agreed to join us, the voice of Ironman.  It took the even to the next level; he was motivating, real, and brought the crew to tears! We all hung up and ran leg #4, knowing there will be another finish line.

I am so proud of everyone who conquered this!!  I have new virtual friends and am thankful to everyone for coming along on this journey. I am sad it is over, but I am so inspired for the next opportunity.

maybe my nutrition was NOT spot on

And for those of you who know me well....stay tuned!  There is one on the books for Memorial Day Weekend!  

My food log
3:30 am Coffee + coconut milk and nut pods creamer
4:50 post-run Vega Sport Protein + cinnamon raisin bagel with copious amounts of almond butter.  24 oz fluid with 2x Nuun + coffee
8:50 post-run 2 cups white rice with coconut oil + salt. BCAA recovery drink + 2x Nuun- 24 oz + coffee
12:50 post-HOT run- 24 oz NUUN + 600mg sodium tablets.  And mistake #1, 6, yes count them 6 pancakes with Miyokos butter and syrup.  I was starving, and this hit the spot.  
3:50 pre-run #4 Reign Energy Drink. What could go wrong with THERMOGENIC FUEL

Ignite your workouts by adding fire to the fuel!

Introducing Reign Inferno,dont judge " a new thermogenic fuel that burns calories & accelerates metabolism. Each can is packed with 300MG of natural caffeine, citrulline, green tea extract, BCAAs, l-carnitine, electrolytes & 0 sugar. "  I drank 1/2, and I felt like a million $$$.   1/2 bag dark chocolate covered pretzels.  Run #4 was the best - feeling overall

4:50 Post-Run 2 cups trader Joes miso soup + 18 oz and Nuun. My stomach is suddenly not so happy, I am hungry but not sure how it my stomach was doing.  Went for more white rice + plain pretzels and dark chocolate. + immodium and Alka Seltzer, can you say triage? 

8:50 stomach was sloshy and not so happy.   I laid down for a bit and fell asleep and woke up feeling totally normal.  Went for another bagel, no nut butter + rest of the Reign, and a Coconut Chocolate Gu.

12:50am Run was great, stomach fine, and then consumed copious amounts of vegan cobbler!   Still hungry added a cinnamon roll with nut butter and 1/2 Guinness and rolled into bed at 2:30.

Need to rework the plan for the future, but all in all minimal GI distress.  And as for Sunday.... it was a day-long buffet. 

5/4/24

   Why this? Why now?  

Racing as we know it as come to a grinding halt, and there is not a clear picture on when it may return.  7 weeks ago, I was focused on Oceanside 70.3, Belgian Waffle Ride, and Ultraman Canada, and now all those races are gone or rescheduled.   Will they even happen on the new dates?  Hard to say.

I think we all went through phases of acceptance.   One race canceled, and then we would look forward to the next one, then that canceled and so on.  I soon realized I needed a WHY.  More than I love training, more than I want to be fit, more than I am in a good groove with my coach and building fitness is a great way... I needed an event of sorts.  

David Goggins, one of my hero's, is known for doing epic events!  One of them is 4/4/48. You run 4 miles every 4 hours for 48 hours. So, 48 miles of running 48 hours. I am not in the proper run shape for 48 miles in 48 hours, so the idea of 4/4/24 was birthed, and that grew to 5/4/24. 30 miles in 24 hours!

Coach approved! That is my coach approved, and then it was about bribing recruiting others. An event like this elicits a sharp reply, either F yes I am in or F NO. It's amusing, very few people said, hmmm let me think about it, And so it grew...we are now well over 50 people from Canada to Mexico and across the US. 2 fellow D3 coaches are "in," and we joined forces with Team HPB, THE Smashfest Queen. So with 6 coaches, 50+ athletes, friends, and friends of friends, we will embark on this adventure tomorrow at 4am PST. We all run, virtually at the same time! We have a zoom check-in before run #4, and I am sure there will be lots of social and fun along the way.

4am

8am

12 noon

4pm

8pm

Midnight

This is not for everyone, and that is okay! But for those who are on board, we are excited and united. I have that nervous feeling before a race, and its been fun chatting with my athletes about the plan, nutrition, hydration, etc. Its very "race" like!

So this is how we are currently dealing with COVID-19. You can take the races away, but cannot take the will to compete out of us. We are competing against ourselves, no one wins or gets anything for going fastest. It's a personal quest. And I cannot wait.

#morecarbsplease

Where are you on this grid?

I received this a few days ago, and it has been resonating with me.   It's an interesting graphic and one we can all relate to right now.

Fear Zone- this hit all of us at different times, in different ways.  As you recall, mine culminated in chardonnay and purple hair, others in their own creative melt down's.   I can say I never hoarded or complained all the time, but I surely did transmit fear and anger to my husband.  I was guilty of forwarding as well.

Learning Zone-  I feel like most of us are hanging out in this zone right now, and it's not the wrong place to be.   I am in between Learning and Growth.      Friday, I felt like I was in the growth zone and killing it and then one minor issue and whamo I am thrown back into fear zone.  So it's a ping pong effect.     

Looking at  " I practice calmness, patience, relationships, and creativity,"  Well shit, let's be honest. I did not hang out there much before COVID19, so to ask that now? 

I made this graphic my screen saver, "nerd alert," so I see if every morning and try to start my day and hang out in the growth zone as much as possible.  When I get sucked back, I also realize this is temporary, and I will claw my way out of the fear zone.

Where are you?  Also, what if you are in the growth zone and your partner is in the fear zone?  asking for a friend, I think we are all moving in and out of zones, but let's keep working to keep learning and growing.

I took a break from my daily NPR and NY Times Podcasts, just too much right now.   Last night I listened to Brene Brown's latest pod,  Anxiety/Calm- Over/Under Functioning.  It's a good one!  Finding ways to stay positive, look forward are part of self-care!

And keep the humor coming!