Monday, April 28, 2014

well, that didn't turn out how I thought it would

*warning, big long rambly post as I try and figure out what the hell happened this past weekend and some future type stuff*

So, if you joined a cycling team which advertised a 3 day "Spring Training Camp" which included a 70 mile option on Friday and Saturday and a 3,500+ (15 mile) hill climb up a mountain, wouldn't you think that meant this was a weekend meant for work?  Also some fun, but some real, hard, honest work on two wheels.

That's what I thought and woooo boy, was that a mistake.

Also, if you knew that multiple board members were triathletes, the whole club was volunteering for the finish line at an Ironman, and they sold tri kits to wear at races, wouldn't you assume the group was triathlete-friendly?

Again, ASSume and wow, I was super wrong.

And finally, and again the ASSume rule here, is that my friends will back me just as solidly and loyally as I would for them when they're in a bad place.  Sure, I may not agree with them, but if they need me, I will keep my thoughts to myself and do whatever I can to help.  Again, wrong.  And that one hurts.  A bunch.

***

Back late last year I was looking for a new group to ride bikes with.  One that didn't try to "out tri-dork" each other with egos and establishing territory.  I just wanted a friendly group to go and ride bikes for miles and miles over lots of hills.  A pretty simple request that I suppose is hard to fill when you're me.  My friend has been a part of a Boulder-based women's cycling club.  The few times I ran into them, they seemed nice and my friend had very good things to say about them.  Sure, I don't get a ton of the benefits, like sponsor discounts, but I was hoping for a nice group of people to train with and I was very excited over the idea of a training camp.

I did a few rides with them and they went well.  People were friendly.  I did get one comment about my TT bike from the president, but it was more like "technically I'm supposed to tell you not to ride your TT bike because its a rule and I'm club president, but as a triathlete, I get that you need./want to ride that bike."  So I took that as I could pick and choose when to ride my bike.

I was really excited to do the out of town training camp.  Three BIG days of training would greatly benefit me for IMBoulder - lots of endurance, time on the bike, and with a huge climb on the last day, lots of mental and strength training.

I show up to Training Camp planning to ride long (70 miles) on Fri and Sat and do the hill climb Sun.  We met with the group and immediately I got a "you brought your TT bike!?!?!"  I played it off as yeah, its my bike and I ride this a ton. Its fine.  No big deal.  And hey, I brought fruit snacks and I'm really friendly.

I have ridden in groups before, and I typically stay up on my bars until I had ~2 bike lengths in front of me and then I would go down on my aero bars.  I feel safe and comfortable doing this based on countless rides and miles of riding this way with groups, from clubs to century rides.  I think this experience is fairly universal for most triathletes.  Its just how we ride and its fine and safe.  An hour into it, one girl (a multi-IM person) said "don't ride down on your aero bars when you're in front of me because you scared me and J."  I tried to explain that I had 2 bike lengths in front of me and apparently that didn't matter.  I get squinty-eyed thinking over this complaint for a few reasons.  1) why is this girl, a triathlete, scared of someone riding aero?  how does she manage to race?  2) how am I supposed to know how close someone is behind me and why is this MY issue.  I've always treated riding (just like driving) as you need to watch what's ahead of you and make sure you can react.  Its damn near impossible to control/watch what's going on behind you.

I approached J (who I also "scared") and apologized and she said "oh, that's just this person, you're fine and don't worry".  So now I'm wondering what the hell is going on and I'm also feeling really self conscious and a bit anxious.  I just want to ride and have fun.  I don't want to be causing problems but I also want to be able to ride the way I want to, which is, I feel, very safe. (again, based on years of experience of riding)

My legs were feeling really good and the hills were treating me well.  We were having a bit of fun playing cat and mouse on the rollers.  I heard someone say "hey, I recognize that hill" and I just went for it.  I was riding along and I got to a potential turn and quickly realized that I had lost my group.  I wasn't leading and I didn't know the route.  I circled back and quickly realized that I had messed up and started hammering back, all the while really beating myself up because I had messed up.  I came upon the group (10 women, all in matching outfits) who were standing there waiting for me.  I felt even worse.  I immediately started apologizing and was very strongly told by 3 people "you CANNOT do that".  Which made me feel really bad and even more self conscious.

I had already been talked to for "scaring" someone and now I made the whole group mad at me.  I was now "that asshole".  With a group of new people that I wanted to be friends with.  I was just seeing things spiral downwards and spent the next 30 miles dealing with some pretty dark social anxiety issues that have been plaguing me for the past several years.  Not to mention, an honest mistake that caused the group to wait a maximum of 8 minutes (according to my garmin), which  resulted in me getting yelled at publicly by several people.  This caused a very large dose of WTF?!? to circle around my head.  All of this combined made for a pretty miserable ride to lunch.

Most of the time after that I was riding by myself (aero, but looking backwards enough to make my neck really hurt at the end of the day because god forbid I was aero when someone snuck behind me and I didn't realize it....) I was sandwiched between the lead and the back back.  There was a corner where I waited for the back pack (because I god forbid I don't wait and I get yelled at again).  The back group zipped in front of me, placing me firmly at the back of the line, which was too slow for me.  There was a huge rumble strip preventing me from swinging out onto the road to pass.  I said something to the person ahead of me about wanting to pass and she either didn't hear it or ignored me and blocked me.  Given my already bad mental state, I just wanted to get away from these people and passed them on the right (on a decent sized shoulder), apologizing to every person I passed for being yet another asshole and passing on the right.  So more anxiety for me.  But I just didn't feel comfortable riding with them in a pack.  And really, the people who yelled at me were in the group and emotionally, I just didn't want to hear their voices.  I just wanted space.

At lunch, I decided to have a talk with the president about the incident where I missed the turn and how I felt like they dogpiled on me.  I explained that I'm pretty emotionally beat up, have some anxiety issues, and the reaction of the group for my innocent mistake really pushed me into a bad emotional state.  I suggested that maybe humor would be a better approach when they're dealing with someone new, so the person wouldn't spend 30 miles feeling awful.  We talked for a bit.  Apparently, contrary to her statement 2 weeks ago, riding my TT bike is a very bad thing.  I explained that I've put a lot of $ into my TT bike and in order to ride safely and comfortably, I'd have to dump a lot of money into my road bike or buy a new one - something which seemed really unreasonable for a group to ask me to do.  Her response was a cold "maybe you can develop new skills".  Which is really confusing because she is ALSO an Ironman.  She then decided to bring up some other things I had done (example, passing on the right) and we parted ways.  This left me upset enough where I spent good 5 minutes curled up on the floor of the bathroom sobbing while everyone was enjoying smoothies, salads and cookies.

Because THAT's how training rides should go, right?

I got myself cleaned up and hid in a corner by the bikes waiting for everyone to finish lunch.  During that time, only one person of the group of ten noticed me and talked to me.  And that person was not my friend whom I was sharing a room with, which upset me a bit as well.

So we rode home.  There were some comments about how I needed to treat this as a fun ride, not a training ride (again, 70 miles... wtf? and what's wrong with training during a training camp?).  Afterwards, in our room, I tried to have a conversation with my friend about how the day had upset me.  She agreed that the dogpiling was unnecessary but there was also a very underlying unsympathetic "we're a Boulder group and this is how we do things".  All I really wanted was maybe a hug and a sympathetic ear and perhaps even a white lie about how she understood and yes I was justified and yes, the entire day was crappy.  Later, after I overheard part of her conversation with her fiancee about how "it will all blow over and be ok."  After she left to meet with people, I called my husband and started bawling because things were definitely NOT ok.  In fact, they were so not ok that if I was not responsible for my friend's ride home, I would have left that night. I was so upset and wanting to be alone after that, that I was seriously thinking of spending the night in my truck.  I was in full, backed into a corner, paranoia, no one sees my perspective, or worse CARES to see my perspective, including my friend, crying on the phone to my husband, misery mode.

Because THAT makes for a fun training weekend.

The next morning, we got ready for a the hill climb (the 2nd 70 mile ride was cancelled for wind).  And finally, someone was nice enough to say she heard what happened and gave me a hug.  And for that I'm thankful, as it made my day a bit better.  It felt like someone got me and was a bit on my side and that I wasn't alone.

The ride up the ski hill was ok.  There were sevearl miles of riding at 3.8 mph because it was so steep, which is sucky.  And it was cold.  And I was an idiot (because I was still upset) and didn't really pack any cold riding gear, so I froze on the way down.

I realized later on, when people gathered downtown for shopping and lunch (including me because I was so worried what people would say about me if I didn't participate) that this weekend was a girl's weekend away disguised as a training weekend.  It was not a training weekend.  People wanted to get away from their lives and shop and drink and talk and do girl-type stuff.  Which is fine.  But don't call it a training weekend.  It even included a big group dinner that night with wine that ended up in a birth control discussion.  That sort of stuff makes me want to poke my eyes out.  Really, most group things drive me batty (there's something about herding cats, getting people to all agree on where to go and where to eat that REALLY does not go well with my independent spirit.  I am much better with groups no larger than 4).  Most people were into it.  I think I was the only one who wasn't.  Really, it was the same thing with Ragnar.  Everyone thought the weekend was amazing.  For me, even without the drama, I would have given the weekend a solid "meh".  Mainly because I just don't need/like girls weekends.  I just wanted to ride my bike, eat good food, have a beer, sleep and repeat.  Shopping and chatting aren't ever high on my list of things I want to do and I never feel like I need to go out of town for these things.   I really felt that for the money I spent on travel/food (money I don't really have right now), I could have taken Friday off of work and ridden the same schedule and terrain and gotten more out of it.  No criticism for "training", no spending money, no social anxiety, no me being tortured by groups of people chatting over wine.  (I'm exaggerating on the torture, they were nice, but the topics on conversation were sooooo not my wheelhouse)

So lesson learned on many levels.  Now I just need to figure out if I want to be a part of this group moving forward.  A large part of me is saying no, that I should sell my gear (or cancel a pending order) and just get out.  Really, any group who has board members treating a new member that way is really not a group I want to participate in.  And then the whole "Boulder elitist" crap that was underlining everything.  They only have their Boulder experience and that's all that they're willing to acknowledge.  Just because they're "Boulder" doesn't mean that there aren't many other ways of doing things and ending up with happy people on bikes riding on roads in groups.

In other words, I think I'll go back to just riding solo and doing my own thing.  Or maybe next year I'll join Rocky Mountain Tri Club.  They did a Moab training weekend this same weekend.  My friends got in 185 miles of riding in 3 days - probably all in aero.  In the end, I'm not sure a pretty kit isn't enough for me to stay.  And, I'm pretty sure that any time I ride with this group again, I'll have a bit of PTSD and paranoia.  Bike riding is supposed to be fun (and sometimes hard,, but never to the point where you're sobbing on the floor of a bathroom during lunch.)  Always looking over my shoulder (figuratively and literally) trying to stzay out of trouble just isn't how I want to ride.

Monday, April 14, 2014

First big weekend of 2014

I had Friday off and we have now started my Friday Deer Creek / High Grade bike adventures.  It was fun this time but I'm pretty sure I'll be over it in 2 months.

Oh wait, back to the beginning, before the big ride.  Based on my whiny-ness earlier in the week, I asked my coach if we could have coffee on Friday morning so we could lay out the plans for the summer.  I think, for me, knowing the purpose behind all this work will alleviate some of the whining.  We had a really good conversation and I left feeling relieved instead of "holy crap, 4 more months of this training... blech".  I'm in a wedding in June and there's some wedding-related things like a shower, and a party, and the wedding.  I was getting a bit stressed about fitting it all in, but Michelle is great and understands balance.  Any wedding stuff will be worked in and I will not be stressed out over trying to get in a workout on the same day.  *phew*  Also, I was commenting on how Boulder basically killed our summer - ie no camping because I'd be on my bike every weekend from now until August 3rd.  She told me to think about a weekend in late June or early July for camping.  No s/b/r.  Just camping, a long hike, and maybe some mountain biking.  Thank goodness - now I have some fun to look forward to.

She also confirmed that she was making my workouts especially awful when I was going skiing, in a sick and twisted way of torturing me (while helping me!) while she was on the couch with a ski-induced ACL tear.  And as I suspected, last year's training was the Michelle-beginner level.  Now I'm on the Michelle-Intermediate plan.  Much harder.  But I feel better with her saying this, versus me just thinking things are that much harder in Year 2 with her.

The meeting went really well.  We discussed some plans for the rest of the year.  I have a potentially crazy race I want to do next January.  And trail running.  Loads of trail running after Boulder.  I left feeling less whiny with more purpose.  Exactly what I was needing.

Then it was off to conquer the big hill.  A friend of mine has signed up for St George and Tahoe - both are HUGE climbing races.  So I made her ride with me on Friday.  We did a ~50 minute warmup around Chatfield then started up the hill.  I no longer have every turn memorized and for some reason, the first part before the left hand turn seemed harder than I remember it being.  It could be partially because it was my first ride of the year here or it could actually have been just as hard last year.  Who knows.

The deal with my friend was that I would wait for he at the left hand turn and at the top.  She was trying to weasel out of it, by saying I could ride up to the top, turn around, and she'd turn when she saw me.  I had nothing to do that day and it was really important that she made it up, so I was really mean and made her ride to the top. :)

This also gave me time to mess around taking selfies :)
this is a very expensive stop sign to run...

I waited probably 10 min at the turn and 15 min at the top.  She came up the hill with a huge smile on her face.  Success!

51 miles and 3500 feet of climbing
My ride was pretty good.  I had to stop in my usual spots on High Grade.  My heart rate hit 180 and I just didn't feel like pushing it any higher.  I feel like it was over 170 for the last 5 miles.  My legs were actually ok and I did feel pretty strong.  I went and checked my files and I think I was only 3 min slower off my best time from 2013.  That's a pretty good way to start the year.
only a little bit of snow....
It was pretty warm - 76 degrees.  I drank all of my water (almost 4 bottles).  I'm playing around with nutrition options.  This time it was some Salty Balls.  I ate them pretty consistently on the way up - at least I'm pretty sure I ate more on this ride than I normally did in 2013.  My stomach felt good but I'm not sure the texture (mushy) will work with me over the course of 7 hours.  Its a start, though!  I got home, showered, and was lured to my friends house by promises of margaritas.  Not the smartest thing, as there was no real food.  Just margaritas, chips, guac, and queso.  We got home at 9 and I ate half of a real dinner.

I woke up starving.  I was riding with my outdoor DIVAS group in Boulder and they were doing the Morgul-Bismark crit course, which involved something called "the Wall".  I pretty much stuffed my face the entire way up to Boulder.  It was ridiculous - every 10 minutes my stomach would end up growling at me.  Note to self: must eat real food after riding Deer Creek.

The ride was around 35 miles.  I was just going to take it easy-ish and see how my legs felt.  Part of the ride was on a road that my friend took me on in 2011 when I was training for IMTX.  I remember the hills being hardish and me dropping my chain in the middle of one of them.  Something must have triggered in my legs with that memory and I zoomed up the hill past the 6 other DIVAS and beat them all up the hill.  Full disclosure: I promptly died after that hill and was very much back of the pack for the rest of the ride.  Unless we were going downhill.  The Wall was delivered as promised.  Its felt like High Grade but I'm thinking that was just because my legs weren't happy with me.
38 miles and 1800 feet of climbing
A few of us did a quick 30 minute run afterwards.  My legs actually were doing pretty well, which was shocking.  Then I had to go and try on bridesmaid dresses for a December wedding.  Yes, after bike riding.  I did manage to hit the buffet at Whole Foods in Boulder.  It was an.... experience.  One whole buffet dedicated to cold foods, two more dedicated to hot foods.  And it was Boulder.  So food then bridesmaid dresses, where I realized while trying on my first dress that I had a huge smear of bike grease on my arm.  Classy!

Sunday (if you're still reading) was a 2.5 hour run.  Friday and Saturday were gorgeous.  Sunday was rain turning into snow.  I like doing my long runs on the Highline Canal.  Its flat-ish and dirt, so its really nice on your body.  My friend Ryan was really nice and kept me company for the whole time, even though I was running a ~12:00 pace to keep my HR under 142.  The idea of running this on a treadmill seemed horrible.  Fortunately, the rain turned into snow at the start of our run, so we didn't get too wet.  My legs were actually ok with running after 2 days of cycling and the entire run went pretty well.  I had to run faster for my last 20 minutes and managed a 10:18 pace with sub-9 at the very end.  I'll take it!

And then we gorged ourselves on $12 all you can pile on a plate (including really yummy bacon and bread pudding) brunch at the brewery.  And then I came home and took a nap.

It was an encouraging start to my big training volume.  Everything worked really well and I even had some fun.  Just as it should be :)

Thursday, April 10, 2014

Gear Review - Gone for a Run Arm Warmers

My old arm warmers are looking pretty ragged.  I got them in Jan 2010 at the expo for my first Half Marathon.  The velcro on my aerobars have done a number on them - they're pulled and ratty looking.  

As part of my Gone for a Run Ambassadorship, I thought I'd give their arm warmers a try.  They come in all sorts of fun designs and well, I needed new ones anyways.  I ended up selecting the "Will run for beer" ones.  I thought it was appropriate.  Especially since I've been known to run to the local brewery and meet my husband for beers/dinner.
these are pretty cool looking
The Specs:
  • Top nylon-spandex fabric
  • UV protection 50+ and anti-bacterial fabric
  • Compression fit with "stay put" grip
  • Available in multiple sizes
Depending on design, the arm warmers range from $21.99 - $25.99.

sizing: 
SIZELENGTHWIDTH (at top)
X-Small16.25"4.5"
Small16.5"4.5"
Medium17.5"4.75"

I ordered a small.  I measured my old arm warmers (laid them flat on the counter and measured the diameter at the top) and thought I'd be ok.  What I forgot was that my old arm warmers are VERY stretchy.  As a result, these arm warmers are pretty tight. 

I put them on for a chilly recovery ride on my bike.  I rarely use arm warmers for running but I like them for cycling.  
the true sign of a recovery ride: nothing matches
Thoughts

  • they seemed to have more of a cooling effect than a warming effect when I was riding.  That wasn't so good as it was pretty chilly out.
  • the text is screen printed, which is a bit stiff but not so stiff that you really noticed it.  I imagine it would soften up with time and use.
  • the stretch was pretty good.  I didn't have any bunching at my elbows or too much tightness anywhere.
  • the length was really good
  • I really didn't like the grippy stuff at the top of the sleeves.  It irritated my skin.  If it did that on a 1 hour easy bike ride I don't think it would be pretty for a run.
  • I almost wish I'd ordered a medium.
Overall, these were just ok.  I think I like my old arm warmers better, mainly because I like the fabric better.  (sorry)

But, if you need grips on your sleeves and want something with a cute slogan or colorful fabric, give these a try!
snazzy!
*disclaimer* Gone for a Run provided these arm warmers to me to wear and review.  All opinions remain my own.

Wednesday, April 09, 2014

Moroccan beef hash

I'm trying to find some quick, easy and tasty recipes to cook up when I'm busy/tired.  I've never made this the same way twice but the basic recipe is very flexible.  All you need is ground meat, spices, and veggies.  It takes about 20 minutes to make and makes REALLY good left-overs. (I am all about left-overs.)  I've made this probably 3 times and each time its been a winner.


Ingredients

  • 1 lb ground meat (beef or elk work really well)
  • veggies!  the photo above has sweet potato, onion, and eggplant.  I've also used carrots and squash.  This is a good "I need to use up my veggie-bin" recipe.
  • cooking oil - I use coconut oil
  • green onion and cilantro
  • spices - I typically use cinnamon, cumin, coriander, garlic, and salt
Directions
  • I usually cook my veggies first since they need a while to soften.  A trick I started with sweet potatoes is to microwave them first and then dice them up and toss them into a pan.  Its way quicker this way, although you do risk burnt fingers when you chop up a hot potato.
  • Remove veggies from pan and set aside.
  • Cook beef, add spices
  • When beef is cooked, add the veggies.  Give it a good stir to distribute the spices.  
  • Finish off with cilantro/green onion, stir to mix, and serve

Monday, April 07, 2014

whiny

I've been trying to write this post for about a week and can't even manage to just get it done.  I am suffering from major whiny-ness and just general blahs.  BLAH.  And I don't know how to get past it.  Work is very blah (mind-numbingly, which is probably a bit part of the problem).  And then my IM training.  I'm getting my workouts done but there is a ridiculous amount of whining being done on my end.

For example:  the past Tue/Th bike workouts have been 1:30 or 1:40 in duration - and HARD.  This means I either have to get up at 5 AM to get it done before work.  Or I ride after work (6 PM) and then I don't eat dinner until 8, go to bed at 9, and get up at 5 AM for swim practice.  Ick.

Once I'm actually doing the workout, I'm fine and I'm doing well.  But getting to the workout is terrible.  I don't know if I'm burned out (shouldn't be) or tired (probably).  What I do know is that I have ~14 weeks until taper and I'd better get my shit together.

Really, I think if I was sleeping better, I'd be less whiny. I don't know why I'm not sleeping better (I'm blaming my cats) but the lack of sleep is getting to be soul crushing.  I'm getting to work and I'm just so tired that I want to stare at a wall and do nothing.  This is bad because I'm only up to 13-14 hours a week of training.  If I'm a zombie now.... I don't want to see how bad it is in 2 months.

I'm trying my usual motivation tricks.  Some new clothes.  New nutrition to try (Osmo and Feed Zone portables).  I got a bunch of new music to listen to.  And I joined a women's cycling club in Boulder so I'd make new friends and see new places on my bike.  That's all fine.  What I'm having a hard time with is the mental game.  The weeks upon weeks of workouts.  Days (sometimes twice a day) of workouts.  Always doing.  Always being tired.  For 4 months.

Maybe this is what happens when you're training for your 3rd Ironman and its an easier race on home turf? Its a challenge, but in the way that St George or CDA terrified me.  I have targets for Boulder and I want to do well, but I don't quite have the same fire under me.  Last year it was "I need to get going or I won't finish my race".  Every week I had a workout that was new and challenging.  I was seeing growth.  This year I'm still growing - my workouts are definitely more intense than they were at this point last year.  But I know the course and it doesn't terrify me.  The wind and heat terrify me, but I know that I can't control those things, so I'm really not spending much mental energy on it.

So, I'm just trying to find a way to stop being whiny.  Stop being tired.  And find my happy place in between the workouts.  If I don't, its going to be a long 4 months.

Wednesday, April 02, 2014

March 2014 Training Totals

I got over my February cold and training really picked up.  Running would have been a bit higher but I went skiing on 2 of the days where I should have been running.  I can run any day of the year but I can only ski during a portion of the year.  And the skiing really has been great this year.  Oh, and zero yoga was done in March.  So much for that off-season goal.....

Bikes have been getting more intense and my weekday rides are a bit on the long side (1:30 to 1:40).  Not so much a fan of this as I can't start riding until ~6:10 PM and this means I don't eat dinner until 8 PM.  Running has all been slow MAF runs, which is fine by me.  And swimming is just swimming.  Although a few weeks back, I finally remembered how to swim again, so that's been a helpful change.  Oh, and I've been lifting weights.  This is a bit on the sucky side, because I lift at lunch and then I have a really hard bike ride after work.  My legs are trashed after that.  And then I'm pretty sore for days.  Two weeks ago I decided to do a ton of single-leg calf raises (I think it may have been 3 sets of 20).  My calves hurt hurt for 4 days, even with taking Aleve and wearing compression socks.  That sucked.

I fully expect April to get more intense and longer.  I'll probably have to do Deer Creek / Highgrade twice and I have a 4 day cycling camp in Sante Fe.  Lots of bike miles.

March 2014
Swim: 12h 30m - 33737.97 Yd
Bike: 23h 44m 19s - 323.62 Mi
Run: 10h 21m 09s - 53.22 Mi
Strength: 1 h
Skiing: 18h

February 2014
Swim: 6h 35m - 17607.18 Yd
Bike: 12h 12m - 154 Mi
Run: 9h 11m 59s - 51.13 Mi
Skiing: 12h
Yoga: 1h

Wednesday, March 26, 2014

Food I'm Eating

Thought it would be fun to put a little collection of some foods that I'm having a good time eating.

Lunch is really hard for me.  I'm ok eating the same thing nearly every day, but its the planning ahead and making sure I can quickly grab something on my way out the door at 5 AM.  And make sure it is enough to fill me up.  Somedays, I think the latter issue is worse than the former.  I always have some sort of protein and lately (since buying the books Well Fed and Well Fed 2), I'm trying to add more in the way of veggie side dishes.  I'm also trying to figure out how to boost the calories of my lunches (so I don't want to eat my desk 2 hrs later) but to do that in a healthy (but nutritionally dense) way.

I'm also trying to make more things from scratch.  My latest kitchen triumph is making homemade mayo.  It sounds scary but it is really, amazingly easy.  The first batch, I ignored the warnings and used EVOO and yep, it was very olivey tasting.  I added a bunch of roasted garlic to it to mask the olive flavor, but it was a bit too much for me.  The second batch I used "light" olive oil.  (random side note: I'm irritated that Sprouts didn't carry this and I had to go to the big box grocery store that I really don't like and only go there when I'm desperate)  This batch had approximately zero flavor.  My most recent batch used a 1/2 cup of EVOO and the rest "light" olive oil and seemed to have a good balance.    Mayo recipe

I am addicted to the Todd Munn Chicken cakes in Well Fed 2, only I give them more of a meatloaf treatment instead of pan frying individual patties.  Less time on my feet and its less messy.  No recipe online (you need to buy the book) but they're little asian-curry-ginger chicken meatloafs of tastiness.

I've been experimenting with making my own "sausage".  Some have been good, some have been really, really dry.  I may go back to just getting the chicken brats from Sprouts.  They're $2.99/lb and already mixed up.  I can't make them for any cheaper on my own.

For sides, I've been doing a lot of cucumber things.  Asian cucumber salad (cukes, red onion, cilantro, rice vinegar, sesame oil, salt).  Well Fed also has a nice cucumber/vinegar/mayo salad.  I'm also trying to incorporate fresh fruit and avocado.

And this week I made a killer chicken salad that hits all the comfort food needs.  Its rotisserie chicken (Sprouts), celery, apple, salt/pepper, and mayo.  That's it.  And its super good.

Wednesday, March 19, 2014

I finally remembered how to swim!

My swimming this winter has been really, really, REALLY sucky.  Like "frustratingly what the hell happened?" sucky.

I think part of it was that I had a REALLY long tri season last year.  I was pretty focused from February to November, with the exception of a break in July after CDA.  Lots of yards, lots of fast sets, lots of swimming.  Probably the most swimming I've ever done in a year.

And then after my race in November I kept swimming but it was VERY lackluster.  The month after my race I just was putting time in the pool and not really trying to go fast.  December - February was spent trying to swim at my old pace but I was having issues with speed and more importantly, consistency.  I was hitting 1:50/100 meters swimming HARD and no matter what I did, my pace kept slipping slower and slower through sets.  Last year 1:50 was my cruise pace.  WTF?!?!

I've been trying to be very zen about this.  Just keep putting in the yards knowing that sooner or later, I'll remember how to swim.  Just play along, get the yard done and everything will be ok.  These are the things I'd tell myself when I would see a 1:55 on the clock.  I really was pretty good about not beating myself up over this, which is amazing, because a 1:55 is stupid slow for the efforts I was putting in.

I think in the beginning a good deal of this had to do with the fact that I was deeply fatigued from a long season of hard training.  It took me probably a good 2.5 months to get past that.  What's weird is that my run and bike were cruising along really well - I was improving.  But my swimming was going terribly.  Again, I was determined to be zen and just let things be.  (who am I?)  In all honestly, I probably checked out a bit mentally on swimming because I've been doing it for so long (10 years on a masters team) and I was maybe just a tiny bit burned out.

On Friday while I was in the pool, I finally had a bit of an epiphany.  I think that during my down time in November I quit kicking, probably because I was really tired and I just didn't feel like kicking.  Then that became a (very bad) habit and I simply forgot that I needed to kick.  Or I'd kick and get tired.  I was literally wearing my arms out with every 100.  No wonder I was getting slower with every 100 repeat!  I have strong legs - I should use them for swimming.  Duh!

Today was a really good test to see if I've solved my swimming issues.

500 warm up
25 x 100 free pace, broken up into 5 x 100 with 1 minute rest between each 5.
#1 and 2 were on a 2:05
#3 was on a 2:00
#4 was on a 1:55
#5 had the first 2 on a 2:10 (so a bit of a recovery swim) and then 3x100 at the fastest interval you can make

I'm really happy to report that I swam sets 1-4 on a very consistent 1:47/8 pace.  I kinda crashed and burned on the last one, hitting 1:50 on the 3 fast ones.  But I was really tired and had zero recovery time between each 100.  The super cool part is that I'm on week 3 of pretty hard (early season) workouts and yesterday's workouts (weights and a really hard bike) were killer.  And yet I killed this swim.  I nailed it to the wall and finally swam like my usual self.

What did I do differently?

  • KICK.  A nice, strong, steady 6 beat kick.  No just dragging my feet behind me, a real kick.
  • PAY ATTENTION.  I noticed that I'd forget what I was doing once in a while and almost frantically wave my arms trying to take strokes.  Those kind of strokes are worthless because you're just moving your arms and not actually grabbing any water.  I'd catch myself doing that (usually off the wall) and remind myself to chill out, stretch each stroke and grab the water.
  • ROTATE.  I knew I was swimming flat and my coach confirmed it.  I think I have a harder time rotating on my non-breathing side (who doesn't?) and I really focused on driving from my hips, reaching with my arm, and feeling the water/air on each side as I rotated.

Monday, March 10, 2014

My new favorite commuter mug

Will and I have been a bit cheap this year (or smart, depending on how you look at it) and are taking breakfast with us on our ski trips instead of stopping somewhere along the way.  This usually consists of either a protein bar or if I really am organized, a breakfast sandwich.  And coffee.  Definitely coffee.

Our commuter mugs are all at least 5 years old.  Will has poached been using the best in our collection leaving me with the remaining mugs, which all leak to varying degrees.  Leaky mugs are annoying.  I was getting frustrated and was even thinking of getting a new mug this year.  I mean, its no fun showing up anywhere with coffee dribbles on you!

Lo and behold, Gone for a Run offered up a commuter mug as part of my Ambassadorship!  Bingo!  I selected the 140.6 theme, so I can be a triathlon snob, even when I'm heading to the slopes.  (I'm not quite a tri-snob on the slopes but do keep meaning to get an M-Dot sticker for my helmet.)

I used my new mug last Friday on our way up to the slopes.  We left at 6:30 and coffee was *definitely* required.

somewhere along I-70....
Thoughts:

  • I really like the size.  We have a Subaru which has *terrible* cupholders - they're tiny.  This mug fits no problem!
  • I like my coffee to stay HOT.  The mug seems to be well insulated.  The outside stayed nice and cool, which tells me that the heat is staying with my coffee, where it belongs!
  • The lid has a flip cap which seals really well.  So well that I had sealed it up on the mountain when I was done and it was pressurized when we returned to town.  I haven't actually done a proper seal test (ie hold it upside down) but I think it would do well.
  • The lid is a rubberized threaded gasket. NO LEAKS!  Yay!  I can drink coffee without fear of getting dribbles on me.  Hurray!
a little nicer photo.  Source: Gone for a Run
Specs:
  • 15.2 ounces capacity
  • stainless steel
  • available in black, red, or blue
I think this mug would work really well in the summer with some frozen recovery drink as well.
I also thought about getting this design.  I like the trees.
Source: Gone for a Run
Price: $17.99
There are 30 designs, so odds are pretty good that you'll find a commuter mug that you'll love!

*disclaimer* Gone for a Run provided this commuter mug for me to use and review.  All opinions remain my own.

Tuesday, March 04, 2014

Snowman Stampede 10 Mile Race Report

This won't be a typical race report, mainly because I didn't really race it.

This was the 3rd race of the Winter Distance Series and the second 10 mile race I'd done in a month.  My training was going *awesome* and I was really hoping for a PR.  And then we went to New Orleans to see family, and my husband was sick the whole time, and then he gave me his cold.  Or rather, my body resisted pretty good until the day after I "raced" a 10 mile race.

I knew when I got to the race site that this wouldn't be a "race-race" as my lungs didn't feel great.  I scrapped the warm-up, as I usually have asthma issues when I stop running, even between a warm up and a longer run.  I just decided to treat this as a training run with a bunch of people. Instead I hung out with friends, which was nice.  Among the usual group of tri dorks, two of my high school friends were also racing. I found one, and then lost her at the start when I went to drop my gear bag.  I was a bit bummed but I normally don't run with people, so I was fine with running alone.
I ate SunRype during the run (strawberry Fruit Source).  So good!
It was pretty nice out so I wore shorts and a short-sleeved shirt (in February!  in Colorado!).  The race started and we went down a hill and around a corner and suddenly I was right behind my two friends.  Its so funny how that worked out.

We ran pretty easy and chatted the miles away, catching up on life.  It was actually really, really fun.  
Sadly, the photographer didn't realize we were friends and we didn't get a group shot...
At mile 8 I just gradually pulled away.  I don't know if I was in race mode or if they were getting tired, but I just somehow ended up going faster than they were.  I pushed a bit to the end, but nothing crazy.  

Finish time: 1:43:47
This was only 42 sec or 4 sec/mile than last month, which included an epic asthma attack at the finish and a really icky last 3 miles.  And the best part - this race felt EASY.  Confirmation that my training is heading in the right direction.

And then I got pretty sick for the next 5 days and didn't really train.  Oops.  But hey, at least I had a fun Saturday :)

Monday, March 03, 2014

February 2014 Training Totals

January was full of training.  February was full of skiing, trips, and then being sick.  

But the skiing was incredible.  Knee deep powder and face-wide smiles.  I also had a really awesome run in NOLA and a pretty good 10 mile race.  Since I was coming down with a cold, I didn't "race-race" it.  Instead, I ran with 2 of my friends from high school and chatted away 8 miles.  Then I upped the pace a bit for the last 2.  I ended up being only 42 sec slower overall (4 sec/mile) and I felt GREAT afterwards.  Unlike the last 10 mile race where I was dying for the last 3 miles and had an epic asthma attack at the finish.  Progress!

February 2014

Swim: 6h 35m - 17607.18 Yd
Bike: 12h 12m - 154 Mi
Run: 9h 11m 59s - 51.13 Mi
Skiing: 12h
Yoga: 1h


January 2014
Swim: 9h 15m - 26137.36 Yd
Bike: 10h 03m 11s - 131.59 Mi
Run: 14h 20m 35s - 75.87 Mi
Skiing: 7h
Yoga: 1h

Thursday, February 20, 2014

Running high at sea level

Runners highs are one of those things that are mythical and elusive.  I can count on one hand the number of times that I've experienced this.  Probably just 3 times and really, the first one probably didn't count.

  1. during my first half marathon.  Probably not endophin related - more like, "wow, this is FUN, I get it now".  It was the first time I'd had fun while running.  (it made training for that half marathon a fairly long and not-so-fun process)
  2. a ~6 mile run while at the family ranch in Southern Idaho.  I remember this run and the huge endorphin high vividly, even though this was a good 2+ years ago.
  3. my run on Sunday.  I remember being mid-run and thinking to myself "wow, endorphin highs are awesome"
Endorphin highs are what keeps me running (among other things).  You never know when you'll experience it, but when you do, wow.  Amazing.

This past weekend, we were in New Orleans visiting our super cute 3.5 month old nephew.  Because I have a 10 mile race coming up, I had to get in a 1:40 run on Sunday.  In New Orleans.  Pros: sea level!  Cons: I may get shot or run over while running!

I posted on a forum I like for suggestions on where to run.  They suggested Lakeshore Drive or City Park.  The family we were visiting looked at me a bit crazy but also thought City Park would be good.  Although they suggested I drive there because it was "kind of far".  (It was 2 miles away).  I decided, since they're night people and likely wouldn't be up to drive me (we didn't rent a car) that I would just run from the house.  Besides, it was 8 AM on a Sunday morning, the morning after the local Mardi Gras parade.  No one was going to be out.

I had 20 min of warmup, then 1 hour at my half marathon pace (10:30), and a 20 min cool down.  City Park was ~2.25 miles away, so my tempo run started a bit before I got to the park.  I really didn't know what to expect.  I looked at the park on a map on my phone but didn't really register anything.  I was just hoping I'd find roads or maybe a bike path to run on for about 6-7 miles.  Along the east side of the park was a really nice bike path that followed a bayou, so I headed south on that for a bit.  Then a encountered a highway that ran east-west and I didn't feel like taking the path under the highway (it looked sketchy) so I took a road west that paralleled the highway but was within park boundaries (is it just me, or is it weird to have a park be bisected by a highway?).  I ran along that for a while and took a road called "diagonal" where I encountered a bunch of frisbee-golfers.  I think by this point I'd only seen 2 other runners (wearing M-dot visors) and a cyclist.  

It was a bit strange but also fun to not know exactly where I was.  I knew I was in a park, but I really didn't know where the roads went.  I was just exploring and having a fun time.  I hit a traffic circle at some point, took a road west and encountered a group of ~6 runners.  My people!  I asked if I could run with them for a bit and they said no problem.  I ended up running with two other women on a really, really nice trail.  It was very soft, which my legs appreciated after running on icky concrete for 4.5 miles.  These women were a bit faster than the pace I was supposed to do, but it was fun to run with people and the trail was really confusing.  I didn't want to get lost so I just kept up.  It was SO MUCH FUN.  Leave it to me to find not only runners but runners ON A TRAIL during a random run while travelling.  

We did 2 loops (about 1.25 miles each?) of the trail before we parted ways.  They were really nice ladies and they even gave me a tip about a beignet place inside the park.  I did a quick out and back to take some photos and then I started heading back home.  I was about a mile over my distance, but that was ok. I was riding my running high and really having a good time.

On my way home, I just enjoyed things and really absorbed the feeling of joy and luck.  I really lucked out with this run, in so many ways.  Its like the running universe knows when you need a good run and delivers it when you least expect it.  I plan on holding on to that endorphin high for quite a while and use it as motivation to keep running towards the next one.



I didn't realize it until this weekend, but I miss live oaks.  They're just so big and old and awesome.
City Park
Auntie E and Clark



tasty golden fried pillows of sugary happiness.....

Thursday, February 13, 2014

Exercise "Challenge"

Our work wellness program has set up an exercise challenge.  You win it by having the highest team average for weekly exercise minutes (or steps or % weight loss)  One of my friends in another business group asked me to join his team, (correctly) figuring that I was already training and logging minutes.  He's a marathoner, I invited another one of my friends (a Colfax Ambassador who also works here).  I was hoping he'd invite other big numbers people.

I'm thinking he's glad he sucked me in.  I'm carrying my team.
Yes, I'm logging more than double the majority of my teammates.

I admit, I exercise a lot.  In fact, this past week has been an ass kicker.  My coach had ACL surgery a week ago and I'm guessing she wrote my plan when she was all doped up on percoset.  This week is HARD.  And I'm hungry all the time.  Holy cow.  I was not prepared to be this hungry this early in the season.

While I'm posting good numbers, I do wonder what my totals would be if I was in peak IM training.  I usually have 18-20 hrs a week of training when I'm peaking.  That's 154 - 171 minutes/day.  Which is a ridiculous volume of exercise.  So what I'm doing now is just sort-of ridiculous and I was hoping I would place amongst the top individual exercisers.  But I'm not.
WTF?  Who is this Kim person and why is SHE working out nearly 19 hours a week.  The challenge website also posts the people with the most steps/day.  When I checked last week, Kim had 20,000 steps/day.  So, my theory:  she was counting all of her steps (as in daily activity + possible exercise) in her total minutes.  Also: she's walking (or walking + running) 6-10 miles a day.  And exercising 3-4 hours a day.  I just don't see it, but who knows.

Also entertaining are the motivational emails that end up in my email box.  I understand this program is directed at new people or people who don't sign up for insane races.  But they're funny.

It never fails, my Friday morning email reads:
Don't even think about giving up -- there's still plenty of time to hit your weekly Achieve a Better You goals.

You have through Sunday to complete those minutes of exercise, so use the next three days to finish off your remaining XXX minutes of exercise.
Yes, its called the weekend.  When I do my longer workouts.

I also remember getting an email encouraging me to get in 30 min of exercise a day.  I'm pretty sure I am well over that on a recovery week.

And the Monday email:
Time to take a victory lap: you hit your 590 minutes of exercise goal in Achieve a Better You! Awesome job!

Want a tougher challenge? Adjust your goals to increase your exercise minutes.
Thus, the crux of the problem with the challenge (I think).  I think it makes things more fair if you're graded against how you fare against your self-assigned goal.  That would equalize the field.  Right now, I'm literally carrying my team to make us look like we're doing ok when in reality, we have several people who are failing to log in their minutes.  You make the ranking based on % of goal met, and that takes people like me out of the equation.

Its been silly and I was really hoping we'd do better as a team.  Oh well.



Wednesday, February 05, 2014

January 2014 Training Totals

Man, I've done a lot of running in January...

January 2014
Swim: 9h 15m - 26137.36 Yd
Bike: 10h 03m 11s - 131.59 Mi
Run: 14h 20m 35s - 75.87 Mi
Skiing: 7h
Yoga: 1h

This was my 3rd biggest run volume month in 2013.  Bummer is that many of these runs have been done on the treadmill.  Winter running in Colorado has been challenging.

Swim/bike/yoga totals are a bit low, due to travel and being sick right after new years.  Yeah, 1 stinking yoga class in January.  Not good.

I'd say I'm steadily in base building mode.  The main difference is that my runs are quite a bit faster than last year.  My weekday runs in early 2013 were progressive pace runs (3 x 15 min, and you get progressively faster each 5 min within the 15 min block).  This time, my coach has me doing 4 x 2k (1.24 mi) somewhere between my 10k and 10 mi pace or doing some stuff at my half marathon pace, or doing stuff at my 10k pace.  Much longer and faster tempo intervals.  The good news is that my body is handling it pretty well.

She's also having me swim 1:15 for each masters practice, which typically works to 3400 m.  Last year it was 1 hr but I'd go to 1:10 to get my 3000 m done.  For some reason, it doesn't seem like I'm riding a whole lot, but I just think that's because my weekend rides are only 1.5-2 hrs long.  I somehow always think that weekend rides need to be 3+ hrs.

I imagine that Feb will be about the same as January and March will end up being a bit more.  Thinking the real work starts in April.




Wednesday, January 22, 2014

Gear Review - PR//SOLES Recovery Sandals

I got these shoes in November and I've been meaning to review these guys for a LONG time.  I broke my toe in early December and it has been really, really cold here.  Both of these conditions aren't all that friendly for sandal wearing.  I also keep wanting to wear them after skiing, but I haven't figured out how to do that and not freeze.

We had a BEAUTIFUL weekend last weekend and I finally broke out the sandals for some extended wearing.  It was in the 60's both days.  I had a 10 mi race on Saturday and a 43 mile bike ride on Sunday - both of which were good opportunities to wear the sandals afterwards and see how they did.
post-cycling fashion statement.  Also: SHORTS IN JANUARY!
You can get these sandals from Gone for a Run and they come in pink/navy and orange/navy.  I got the pink because I did not want Broncos colors on my feet....

Blurb from the website:
PR SOLES are specifically designed for runners to provide the most comfortable post-run footwear option and promote recovery of sore and tired feet. Just step into these super comfortable sandals featuring ACUPOINT soles to have your feet massaged as you walk. PR SOLES are lightweight, breathable, waterproof and feature our unique foam cushioned acupoint soles for ultimate massaging comfort that both refresh and energize your feet. 

How do PR SOLES work? The unique raised ‘triggers’ on the acupoint soles activate nerve endings in the feet that send healing relief through the entire body. These triggers are specially designed to massage your feet improving circulation and breaking up painful lactic acid and uric acid that accumulate in the feet after a run or any extended time on your feet. 

Recover Faster and Smarter
 By slipping on PR||SOLES after a run or activity, the triggers will immediately engage your feet to increase circulation and nerve stimulation which benefits the entire body. Here are just a few of the benefits of applying massaging action to the feet: 
1. Improves circulation by stimulating blood flow, which will refresh the feet and legs. 
2. Breaks up accumulated wastes such as lactic and uric acid in the feet. 
3. Alleviates foot, leg and lower back pain 
4. Reduces swelling and tension 
5. Stimulates nerve endings benefiting the entire body 
6. Feet and legs recover faster

My plantar fascia have been pretty crabby with me, mainly because its off season, and in my dumb little head, off season means I can also take a break on restorative practices, such as massaging my feet daily to keep my PF happy.  I knew that after running 10 miles hard on Saturday my feet would be sore and tired and slipping on some nice sandals would feel REALLY good.  Post finish asthma attack, I put the sandals on and walked to the car and kept them on for pretty much the afternoon.  Then on Sunday, I wore them after my bike ride, around the house, and to the grocery store.  

Thoughts on the shoes:

  • You really can feel the "triggers" (they look like those old eggfoam mattress pads) when you walk and they feel GOOD.
  • The sole beds are firm enough for the trigger points some oomph but they're soft enough to be comfy.  In other words, the cushioning was just right, at least for me
  • I like wearing sandals like this after cycling, mainly because I can keep my socks on.
  • They are ugly (sorry).  They are a big and bulky (but also VERY light weight).  I'm not sure how you could improve on the looks though, since it seems these sandals are more function over form.
  • The sizing on the website is a bit wonky.  I wear a size 9 in running shoes and 8.5 in most other shoes. I took the footbed out of my running shoes and compared that to the size chart and found that I should order a large in the sandals.  They arrived and were HUGE.  I sent them back and got mediums.  Still a bit big (they run wide and I have skinny feet) but with socks they fit just fine.
  • I got to test out the Gone for a Run exchange process.  Super smooth and easy!

All in all, I think I'm going to get a lot of use out of these once the weather warms up.  They were really comfy and seemed to make my feet a little less crabby.


Cost: $29.99
Website link: http://www.goneforarun.com/PR_SOLES_Recovery_Sandals_s/1375.htm

*disclaimer* Gone for a Run provided these shoes to me to wear and review.  All opinions remain my own.

Monday, January 20, 2014

Frosty's Frozen 10 Mile Race Report

This is the second (or third, if you count both 10 mile races I did last year) time I've done this race, so I don't have a whole lot to write about.  I went into it wanting to improve on last year's races and hoping for a 10:15/mile split.  The goal was based upon my half marathon PR of 10:30 (from November's half ironman) and my 10k race last month. So that meant a race time of 1:41:30.  Hmmm.

Will actually wanted to run the 5 mile race (which is awesome and amazing) so we got to the race site at 8:30.  We found other AMC'ers, hung out, pinned on bibs and got them off to the start line.

I went back inside the lodge and messed around for a while until I saw some friends to briefly hang out with.  At 9:45 I got my stuff ready and headed out with a friend for a warm up - a full 30 min before the race start!  A first for me!  My plan was to run around to the last part of the run (the evil hill) and run to the finish with Will, but my timing was poor and I missed him.  I ended up doing 18 minutes of warming up, which is a new record and the closest I've come to doing my full 20-minute warm-up.

I managed to find Will when I was waiting for the start, say goodbye to him (he would have to wait nearly 2 hrs for me), and stand in the start area with my friends.  The plan was to do an easy build for the first 5 miles and hang on for the last 5 miles.  I had 10 oz of Osmo in my handled and 2 packets of Honey Stinger chews to eat during the race.  I also had my inhaler.  Good times!

I ended up running the first 4 or so miles with a friend, which was fun, except we ran WAY too fast.  My HR was really high but my effort didn't feel fast so I just went with it.  I felt rock star awesome up until mile 6, when things got hard.  I ran the first 5 miles straight then went to my 0.05 mi nutrition walk break every mile.

Mile 7 is when things started to get ugly.  I was having a hard time breathing so I had to use my inhaler.  It got caught in my tiny pocket so I had to walk a bit more than I had hoped.  Then running just became not super.  I sucked it up, mainly because I was also running to order #MegsMiles, a woman who was hit and killed Monday by a drunk driver during her morning run.  Those miles weren't fun, but I kept pushing because I was able to and Meg no longer could.

Around mile 8 I had my usual mile 20 Ironman thought, where nothing seemed better than curling up under a tree and taking a nap right then and there.

Mile 9 was another inhaler break.  I don't know what the deal was, I just could not get a real breath.  It sucked.  Then the final mile I just told myself to suck it up.  I was definitely running slower, but I told myself that slow running was faster than fast walking.

I hit the finish mat at 1:43:05, 1:30 slower than my goal.  According to my garmin, the course was long (10.09) which actually put me at a 10:12 pace.  So really, I should be happy.  But I'm not really.  This course is a slight downhill going out and slight uphill coming back, which makes it hard to negative split.  So I try to even split it.  Not even close.  My last 5 miles was 0:22/mile slower than my first.  Laaaame.

But I learned something. Don't run with friends in races!  And run slower!
I need to learn how to do cute poses while displaying my sponsor logos.  Bad athlete!
Post race I had to suck on my inhaler some more, which sent me into a really awesome multi-hour trembling fit from all the albuterol.  Will was napping in the car which meant I had to haul myself and all my crap (and my cramping legs) to the car solo.  And then we went to 5 Guys for burgers.  I was shaking so much that I had to brace my hands/burger on the table and eat like a little kid.  Not cool!

Not the best race, not the worst one either.  Definitely leaves room for improvement for the next 10 mile race in February.