With pro Amanda Lovato

Drew and Jack from Jack and Adam's Bike Shop

Michael Lovato (center) with Mark and Hugo

Vegan Breakfast Platter

Tofu scramble with soy mozzarella, fake bacon and a heaping mound of
basil pesto. Served with side of red potatoes, whole grain toast and
fake butter. Yum!!!

Just Me and my Bike

While I do love the encouraging atmosphere of group rides and races, I
also enjoy just getting out there by myself for so many reasons. First
of all, there's no pressure to keep up. So many times I've started a
ride too fast or too stressed because I feel like I have to be part of
the action. I don't want to be the one who gets dropped. (Invariably,
I get dropped anyways because I end up fatiguing myself!) Another
reason I like to ride by myself sometimes is to have quiet meditation,
focus and some good 'ol inner dialogue. If I'm having a good ride, I
can pick it up. If I'm having a poopy ride, I can ease back without
feeling the pressure of holding others back. I've found that it
literally takes me about an hour to settle in and get comfy on the
bike (or as comfy as I'm going to get).
This morning, I rode 60 miles on Parmer. Austinites know what a mind
game this long stretch of open road can be depending on the direction
of the wind (and there's ALWAYS wind). Today, the wind was at my back
heading west. Oh, what a glorious feeling it is to avg over 20 mph for
the first 30 miles without really pushing too hard. This is a great
course to simulate Galveston because there are long stretches of good
time trialing, but the long rolling hills keep you honest. And then,
of course, there is the wind.
The dreadful breeze was in my face during the jaunt back to town.
Instead of fighting it, I just slapped myself into a low gear and spun
through it. There were a few "I hate this" moments, but overall I was
having a good day. It's hard to be whiny when I'm fortunate enough to
be able to do this kinda stuff in the first place. Would I rather be
at my desk in an office or out riding on a sunny Friday morning?
Duh...I'll quit any kind of bitching now.
I ended the ride at just under 18mph average. Of course, that includes
slowing down for every darn stoplight coming back into town. What a
momentum buster that is!!
I got back to the car happy with how it felt today (minus my back
which is sore from yesterday's kick boxing class!). Stopped into
Firebowl Cafe for a little tofu stir fry/sodium refueling and struck
up a great conversation with a stranger named Susan. She obviously
noticed my geeked out cycling uniform and asked me about Ironman. I
was happy to chat her ear off (even though I was about to gnaw my arm
off from hunger.) She's training for the Full Iron Distance at Redman
this fall. We could've chatted for days, I'm sure. There's just
something about this stuff that brings out goodness in people (and an
insatiable appetite).

I'm glad I have this day to remember fondly as one of the reasons why...

Austin Duathlete's Protest Double Du

In my quest to squeeze in as many races as possible before surgery, I decided (on a whim) to race in the Austin Duathletes Protest Du last Saturday. They had a Sprint Du (2mi run/10mi bike/2mi run) and a Double Du (2mi run/10mi bike/2mi run/10mi bike/2mi run)!

In all of my craziness, I signed up for the Double! Oh, why the heck not, right?? Little did I know that I was only one of FIVE women who signed up for the Double. The run was relatively flat and each 10 mile bike had about 3 miles of hills. I was definitely struggling on the hills and think I was feeling the remnants of Oceanside 70.3 from the week before. (At least I'm hoping that's the case.) Can't someone give me a flat course?? Oh yeah--Galveston 70.3 is coming up soon and I signed up for that little booger as well! Be careful what you wish for. It's flat and windy.

I didn't really look at my watch during the race, but was surprised at how consistent I was on each leg of the duathlon. Honestly, I thought I'd be walking by the third run, but ended up getting stronger with each leg! (pun intended)

2 mile run #1 7:58, 7:52
10 mile bike #1 17.5 avg
2 mile run #2 8:02, 7:52
10 mile bike #2 17.7 avg
2 mile run #3 8:10, 7:34

I ended up coming in 2nd overall (out of 5!) and 1st in my age group. My age group award was a white chocolate Easter Bunny, which probably won't go on display with the other medals and awards. I'm afraid it will eventually be displayed in my belly!! (and, consequently, on my hips, thighs and scale).

Fellow T3 Teammates Phil and Bressie showing off the edible age-group hardware

A friend was asking if I'm cherishing all of these race moments before surgery puts me out for several months. Judging by this picture at the finish line, I think you know my answer.

Oceanside 70.3 Recap- (A.K.A. "Yay! I Finished a Major Race with a Smile on My Face!"

I can't believe I made it. No, seriously. I can't believe I made it to the start AND the finish line of this race. Since last Fall, I've had to bail out of the Redman Half-Ironman in September 2009, the California International Marathon in December 2009 and Ironman St. George next month. Three major races...Three "Do Not Starts." Too much hip pain and the ever-frustrating knowledge that even rest wasn't making it better. I needed this race for a couple of reasons.  First of all, I needed a goal and something to keep my mind and body active while I weighed the pros and cons of injections, surgery or a lifestyle change to knitting.  Second, I needed this race as a vacation and an example to my brother-in-law. He had signed up for this event--his second triathlon EVER last year. We signed up for our own benefit, of course, but it was also a family bonding thing. We wanted to be there to support him and race with him. Thirdly, I needed it for ego. Yep, I admit it. I wanted to feel relevant and capable. So many of my friends are out there training and I didn't want to be left behind to wither away on the couch. Sad, but true. Plus, we have all of these blingy toys like fancy bikes, wetsuits, sponsors and computrainers and I didn't want to watch them gather dust. (Now I know what it must be like being a washed-up pop star trying to remain relevant. I won't mention any names.)

So, just getting to Oceanside and feeling healthy going into the race was monumental for me. For the last month or so (pretty much when I decided to have surgery), my hip joint has been feeling decent. Ironically, the "healthy" hip and knee have been squeaking a little louder than usual. Can you say "over compensation?" When I have massages (like every week right now), I really have them focus on my psoas, illiacus, low back and hip flexors. Basically, they massage the muscles that make my legs move! This seems to have helped loosen things up a bit. I also think hitting yoga 3-4 times a week is helping as well because I'm working on strength and blood flow to the joints-not just a constant pounding and grinding from running and cycling. Regardless, life was good when our plane finally touched down in Orange County.

So, a few days prior to the race I outlined some feasible expectations based on...well...nothing, really. They were basically goals that I wanted to hit, but not sure if I could. I guess I was predicting them on a combination of what I've done in the past  (sometimes a mistake especially on an unknown course), my training levels and confidence (or lack thereof), and how I had been feeling lately. I feel like my training has been minimal the last several months. No "real" run workouts to speak of...No track, no hills, just running.  My cycling has been mostly indoor training rides with a couple of outdoor rides (and one small duathlon) thrown in to prove that I still knew how to switch gears. Basically, I had no idea what I was in for, but I'm certainly glad I chose this scenic backdrop.

First of all, the race site and location is phenomenal. I mean, seriously, right on the coast of the Pacific Ocean near San Diego. Both the bike and run had sweeping views of the ocean. Of course, the swim did too because we were IN the ocean...Actually, we were in the calm harbor which made it even better! No major waves to deal with, but still plenty of salt water to swallow.

Race conditions were great--cool morning, high in the mid 70s, sunshine...Let's do this. 

SWIM

Water temps on race day?  OFFICIALLY 58 DEGREES! Yowsa. I ended up wearing wax in my ears and three swim caps. You know what?? It worked! The water didn't feel that bad--especially after I peed in my wetsuit while we were waiting for the gun to fire. Oh c'mon. You've done it too!  We swam out to a buoy and then treaded water until the gun went off. I kinda liked the deep water start, but that was the only time I got cold...the waiting...the countdown...and finally...THE AIRHORN! I guessed somewhere between 34-36 min as a goal and came in at 38:06...I'm cool with that because the swim is just so unpredictable depending on how many times I get kicked in the head, how strong the current is and how close I swim to the buoys or draft. As usual, I ended up swimming by myself for a while and losing the pack. I could see them when I would breathe, but I just seemed to be swimming in my own space. I ended up 33rd out of 88th in the swim, which is so much better than I used to be. Seriously, being in the Top 50% is where I always dreamed of being because I am so piss-poor at swimming. While I'm still just average (ok--a little better than average at this race), the important thing is that I feel good when I get out of the water. I'm not expending as much physical and mental energy as I used to trying to survive. I'm very calm and comfortable with breathing every 3-5 strokes once I get going. I used to have to breathe every other stroke just so I wouldn't die. So, for that, I'm happy to be where I am with swimming. I'm calm, comfortable and mediocre. 

Coming into transition on the run...Excuse the copyright watermark on the photo! The proofs were JUST emailed. Always a sense of relief and, "Let the real race begin!"

T1 4:38

It's a long run up to and through transition, which is huge. 2500 bikes that all pretty much look the same when your heart rate is sky high. Of course, my bike was somewhere in the middle of it all! No official wetsuit strippers, but plenty of volunteers in transition to help with whatever. I actually did have a volunteer rip off my wetsuit for me. Heck yeah, I did. I was pretty calm in transition and took time to actually put on a long sleeve pull-over and gloves since it was still pretty chilly that morning. Probably not necessary, but the 30 extra seconds gave me peace of mind...and a reason to throw the gloves away later.

Leaving for the bike portion in my winter-weather gear!

BIKE

What an interesting course! I had practiced this course on the Comptrainer numerous times, but it's always so different when you are actually in the midst of it all! The Computrainer just basically makes you feel like the one dimensional mountain climber from the "Price is Right" game (cue music). Nothing can prepare you for the actual ocean views, twists, turns, breeze and eventual hills that come along with this 56-mile ride.

This is embarrassing to admit, but my best effort on the Computrainer was an average of 15 mph. So, going into the race, I wasn't sure if I'd be able to average 15mph or 20mph. Based on last year's results (I always look at other people's times), I didn't think 20 mph was feasible for me, so I just randomly said I'd like to average between 18-19mph.  Guess what? I ended up average 18.4 mph. Not bad, eh?  The course is challenging because the first 25 miles or so are relatively flat, but windy. The temptation is to fly, but you also are aware that 15 miles of hill climbs are coming once you enter Camp Pendleton. So, the challenge then becomes riding comfortably hard, but saving energy for the hills and the ride back to transition. I was averaging 20.0mph when I hit the hills. I could've gone faster, but at what cost? It was definitely an 80-85% effort.  I had no idea how much I would lose in the process of the climbs. Turns out, it was a fair amount. There are three pretty major climbs and one of them is laugh-out-loud steep. You see it coming from about 1/ 2 mile away. It's like knowing you're going to get hit. You see it coming and all you can do is say a silent prayer and brace yourself.  The great thing about going so slow on the Computrainer is that the hill climbs on the computer seemed endless. I had in my mind that I would be climbing this bastard of a hill for 10 minutes. In actuality, the climb was much faster. Thank goodness.  Grown men were walking their fancy $5,000 bikes in their aero helmets. I wanted to say HTFU, but I couldn't really breathe. This was the first test of my right leg. It felt weaker and more stiff than the left, but it didn't lock up on me.  As if the hills weren't bad enough, there was also a gusty wind blowing around. Grrr...wind AND hills. I will say this. The scenery was spectacular. We were on a very private Marine base on some of the most beautiful real estate in the country. Mountains, valleys, wildflowers, tanks, pistol ranges, helicopters, you name it. It was all there.   I left the "hill stage" averaging around 17.3. From 20 to 17.3 average. That's how slow some of the hills made me ride. 

Not sure where this was taken, but I'm pretty sure I shouldn't have been out of my saddle. Maybe I was doing it for photo effect of being a tough biker chick...Nah.

I've heard horror stories about the headwind on the last 10 miles, but Mother Mary had mercy on us because we had an awesome tailwind that I used as best I good to ride hard, fast and increase that average to where I wanted it to be. 

I said I wanted to finish around 3 hrs and I came in at 3:02, good for 26/88 in my age group. I passed a few beeotches in my age group and now it was time to see what my hip was going to do.

T2 3:12  Again, a long run into transition, but I could've sped it up a tad. I was just so damn happy to be off the bike!

RUN

Typical unflattering race photo that makes me look like an overweight dude. The white shorts aren't flattering either. At least I was passing people...and my Garmin looks like a PC on my arm!

Whoever said it was pancake flat kinda lied. It's more waffle-flat. On a normal run day, you wouldn't even feel the climbs. After 56 miles on the bike, you feel every step that takes you from beach level up to the neighborhoods. It was awesome seeing every type of person out on this gorgeous Saturday afternoon...spectators who were clearly there to enjoy the race, surfers who were too stoned to care, teenagers who just wanted to hang out in their bikinis and couldn't care less what we were doing, families on Spring Break, creepy guys with their bellies hanging out, drunk people watching from their balconies, kids running to and fro...It was a Saturday afternoon at the beach. What more can I say? My goal was to start between 8:15-8:30 pace and pick it up if and when I felt ready. Mile #1 7:42, Mile #2 7:45...I swear, it felt like I was running S-L-O-W. I very consciously was telling myself to ease off. It felt like I was, but I was still clocking sub 8:00s. By the half-way point, I was averaging around 7:48. I was starting to fade, but the hip was not locking up on me. I was just getting plain old tired.  Damn it. Just hang on. I looked at my watch and realized if I could continue to run sub 8:00s, I could break 5:30, which was not even on my radar prior to the race. Remember, I was just happy to strap on a race number at this point. Well, it didn't happen...The gas was running low and I was mentally giving myself permission to ease it in instead of pushing with all my might. Plus, I could feel a monster blister forming on the bottom of my foot. (see previous post for lovely pic) It was really starting to hurt to run at this point. The last few miles were in the 8:10-8:20 range, but how could I argue with a solid race performance?! (and a whopping 5 second PR).

I did the 13.1 miles in 1:44, which was 10th out of 88 in my age group. Take that, ladies. This gimpy old bag still has it. 

Finishing with a smile! The 6:22 time reflects when the pros started!

Mentally, it's probably the best race I've had in a long time. OK--so it's also the first long-course race I've had in a long time. A half-Ironman distance is so different than a full Ironman. The full Ironman is all about comfort, endurance and aerobic effort. The half for me is also about pushing those comfort zones. How long can I withstand the discomfort before my body says, "Enough." I have to say, I timed this one perfectly.

Official Time was 5:33:01 19th/88 in age group

See you in 2011 Oceanside!

__________

As for Hubster and Bro-In-Law, they also both had great races! Shawn finished with a 6:27 (major PR for him) and Bro-In-Law finished and wasn't in last place :-)  At first he swore he would never do this again. By the next day, we were visiting local tri shops to get him on a proper tri bike. How quickly the mind can erase the pain!

Thanks Oceanside 70.3 for making me feel like an athlete again. I heard an interesting quote from someone on a triathlon podcast. He said something like, "I'm not a great swimmer, I'm not a great cyclist, and I'm not a great runner. However, when you put them all together, I'm a pretty decent triathlete."  I know what he means. We are the sum of our parts and I'm glad all my parts were working last weekend. 

They were working so good that I signed up for one more Half-Ironman before my May 19th surgery. Tempting fate?? You betcha. 

My Oceanside War Wound

I call her Beulah. Beulah the Blister. She has made it nearly
impossible to walk. She must die.

Beulah the Blister

My biggest war wound of the race was the abnormally full and quarter-
sized blister that formed on the bottom of my foot. Who knew? I've
never really been a blister kinda gal. In any event, Beulah had to go.

And another race is in the books! Team Barrett rocked it and had a
blast! Hubster PRed by 25 minutes and I actually PRrd by 7 seconds :)
The course was as difficult as advertised through the hills.
Fortunately, the wind was at our backs for the last 10 miles and we
gained some momentum.

More the report soon! My hip held up wonderfully!!! Actually a PR run
as well.

In case you're wondering why we do this...this is why! Location,
location, location.

FYI--water temp is officially 59 degrees. Yikes! That's like "burn
your face and get a freezer headache" cold.

I love the "HEAVY" tag on my bike box. Duh...I know it's heavy. I have
to ride the damn thing. But, thanks for the reminder Mr. American
Airlines.

And Away We Go!

"Holy Crapola-It's Race Week!!"


Oops, what Mrs. Barrett meant to say was, "Yahoo, I get to race this weekend!"


I'm getting geared up and pumped up for Oceanside 70.3 this Saturday! I'm not sure if I'm more excited to be doing this race or excited to see the incredibly stacked professional field that will be buzzing by me at warped speed. Hell, part of me wants to just bag the race and watch the excitement that is sure to unfold when the pros start running each other down! How cool that I get to run the same course as these amazing athletes--Potts, Reed, Carfrae, both Lovatos, DeBoom, McGlone, Jones, Major, Taylor...and so many more! WOW!!! I'm sure they aren't thinking the same thing when they have to weave in and out of slow-ass age groupers,  but just know that we are in awe of thy greatness and physique!!


So, I'm finally detoxed from my self-imposed, South by Southwest gluttonous weekend. It was four full days of seeing dozens of bands from morning until night time, eating bad food and drinking the occasional (frequent) vodka/cranberry at 2 o'clock (in the afternoon). SXSW is the week where thousands of tourists decide to move to Austin and thousands of locals want to get the hell outta dodge! My cousin came from Ohio to check it out and the two of us had a dandy time. Needless to say, the dust has settled and the cobwebs have been blown away thanks to a couple of bikram classes and a few good quick workouts to make sure the engine is still running properly.


Dare I say it? I'm feeling GOOD. Damn good, in fact. Like, cross your fingers, kinda good. My hip is behaving better than usual and my body doesn't feel as beat up as it normally does. Duh...I'm not training for an Ironman. Perhaps that's why. In a way, I feel undertrained because I'm used to more mileage, more pain, and more suffering. Part of me is doubting myself because I really haven't trained enough. But, I have. I'm just not killing myself. 

With that being said, Oceanside 70.3 is going to be a wonderful and gorgeous challenge. First of all, Hubster and Bro-in-Law are also doing the race and start eight minutes behind me. I fire it up at 7:29am and they lift off at 7:37am. If I have any incentive at all, it is not to let either of those yahoos pass me at any time :-) Oceanside is known for a chilly start and windy conditions throughout the day. Temps are supposed to be mild, which may work in my favor. 

Swim:

Swim in Oceanside Bay of the Pacific Ocean. Shouldn't be too choppy, but current water temps are in the 59-60 degree range. If I was a guy, I'd be shrinking just thinking about it. I'm hoping for a 34-36 minute swim, which would be my average time. As always, you just never know what may happen in the swim. Never is an open water swim exactly the length it's advertised to be. In fact, one of the speakers at the USAT Coaches Conference challenged us to never even look at our watch in the swim because 95% of people who come out of the water get depressed immediately when they see their watch. For many, it ruins the race. Interesting challenge. Let's see if I can do it! Yeah, right.

Bike:

This course has the potential of handing me my ass. There are three major climbs from miles 29-45. All reach about a 9% grade. The first one is the longest and steepest. The second one looks the worst, but it more of a steady climb until the end. The final climb is just there to piss me off. The good news is that I'll have 29 miles to warm up and wake up my leg. I've practiced this section on the Computrainer several times and am convinced that I will make these hills my beeotch. Thankfully, the rest of the course isn't so daunting, except for the ocean breeze that's been known to gust from all directions (think Galveston). I'd love to come in around 3.00 hrs on this, which would be around 18.5 mph on the bike. Let's hope those lovely downhills make up for the climbs. And, may the wind be at my back...

Like Jesse James doesn't deserve Sandra Bullock, I don't deserve this beautiful machine. 

Run: 

Oh, how I love thee...And, oh how you scare me these days. What is normally my "race maker" has turned into "The Big Unknown." My hip/leg has been feeling much better, but there is always a line and I may be crossing it. When it stops, it STOPS. It's not a pain that I can run through. If my leg stops working, I start walking. Ironically, I typically run my best off the bike, so this could be an advantage for me. I get 56 miles to warm that baby up (or tear it more). Plus, the course is pretty pancake flat, which is good since I haven't been working the hills. A dream scenario would be a 1:45 Half-Marathon or about an 8:00min pace. I've run that healthy. Let's see what I've got this weekend!

So, I'd love to land somewhere between 5:30-5:45. I think it's incredibly feasible, but the unknowns often beat the feasibilities into grotesque submission.

In addition to outcome-based goals, I've definitely outlined some overall race goals as well:

1.) Smile as much as possible, even if I want to cry.

2.) Thank the volunteers, race staff and Marines who will be working harder than me.

3.) Cheer on other athletes and EB teammates. Everyone needs encouragement.

4.) Stay calm on the swim. Try to draft. Usually, I end up in no man's land, but I'm going to attempt to hang with a pack.

5.) Don't give the hills on the bike too much effort. Save it for the flats and the run. 5 minutes saved on the bike could cost me 15 minutes on the run. I've learned that in a few races.

6.) Soak it in and always remember how lucky I am to be able to do this event! I'm racing in California on the Pacific Coast for heaven's sake!

7.) Hope that Matthew McConaghey decides to show up and go surfing that morning.

8.) For God's sake, don't let my husband pass me :-)  (Just kidding, babe. Kick some ass. I can always play the injury card).

Follow Along on Saturday!  

www.ironmanlive.com

Bib # 2030
Hubster is #2247
Bro-in-Law is #2333

Also, subscribe to my Twitter feed at @dotthem for automatic updates thanks to Jane Bui!

Where Did That Come From???

I thought I was getting sick (sore throat, couch, headaches, lethargy--you know, the usual), but someone mentioned possible allergies. Perhaps that would explain why my head and body have been in a fog and I woke up in the middle of the night with a sinus headache so bad that my damn teeth hurt. Seriously, that never happens. Whoah. Fortunately, I slept most of it off and woke up to an utterly perfect day in Austin.

Hubster was post-call so we meandered over to Barton Springs for a 2000m open water fiesta. My lap times are about 15-20 faster than they were about a year ago. Yay me. Now, I'm just average with a little pep in my stroke.

Afterward, I went for a seven mile run around Town Lake starting from the house. I focused primarily on stride rate. 90 steps per minute/per foot. I'll be damned if my pace didn't have a little kick today.
Mile 1 8:32
Mile 2 7:50
Mile 3 7:47
Mile 4 8:01
Mile 5 7:50
Mile 6 7:52
Mile 7 was basically a cool down/shuffle back home because my right leg was in a fair amount of pain. The last tempo mile felt like someone was grabbing my hip, psoas and quad...with their claws. Just no lift whatsoever towards the end.  My form was feeling and sounding hideous. Once I stop, however, I'm able to flush it out and loosen it up a bit and the burning sensation subsides (ewwww...)

It was definitely my fastest effort in a long while which makes me smile! I just wish I could sustain it.

Topped it all off with an afternoon of Bikram (which I'm convinced stands for, "sweaty ass").

Not sure what any of this means for next week's Oceanside 70.3 (audible gasp and laugh). Yep, that's right...I have a freakin' Half-Ironman in a week. I'll either have the race of a lifetime because I'm undertrained or I'll be using a cane for the run portion. Let the fun begin!!

Drinking the Triathlon Kool-Aid

When I began my career shift last Fall, signing up for the USA Triathlon Level 1 Coaching Clinic was a no-brainer to me. I absolutely see a future in multi-sport coaching and becoming officially certified by the sanctioning body of the sport was a given. In the same way that I don't want to see a "fake" doctor and a non-certified plumber or car mechanic, I wouldn't want to be coached by someone who isn't certified or educated to do so. Now, this doesn't necessarily mean that a USAT credential is a must. It's not. There are many amazing coaches and mentors out there who have experience, background and loads of schooling and credibility. For me, though, as someone coming up the athlete ranks, it was important to receive the official credentials in order to pursue a future business.

Getting into a USAT Coaches Clinic is tough in and of itself. They basically have one weekend a month and only allow 40-50 people to sign up. It's worse than getting into a damn Ironman. My fingers were literally on the on-line registration the second it opened up last December. Yep, I signed up for a March weekend training way back in December.

Tucson was great (but wouldn't want to live there). Shawn and I went out a few days early and stayed at the Marriott Starr Pass Resort. Gorgeous views of the mountains in the distance. As usual, we were spoiled with great pools, food and restaurants all on-site. Our favorite was actually the lazy river lap pool. Since no kids were tooling around, we actually took advantage of an empty pool and loops against the current--kinda like swimming circles in an endless pool! We are such dorks. But it was a great workout. God knows, you didn't go far very fast, but I'm kinda used to that sensation in the water.

We also visited tri store mecca trisports.com and rented a couple of Gurus for the day. We rode for a few hours in and around the Saguaro National Park region. Unfortunately, we ran out of time and I honestly lacked the confidence and hip ability to climb some of Mt. Lemmon. We did drive up a lot of it and watched the temperatures drop 20 degrees, as well as piles of snow accumulate on the side of the road. Someday I'll get back there and climb a portion of that little bastard. It's a rite of passage for any cyclist, I suppose.  My bike fit wasn't all that great so I didn't want to take too many chances with Oceanside being two weeks away. You can see from the picture below just how freakin' huge the aerobars were! Almost funny huge. Frame size was ok, but maybe a smidge big. Bike fits remain a mystery to me. It's one of those things where you know IMMEDIATELY if it's not right though. Funny, we didn't think or worry about that as kids on our oversized huffys with uncomfortable seats.

The seminar itself was, well, to be honest...like most seminars. Some of the material was beginner material or information that seemed common sense or second nature. They did explain that the Level 1 Coaches Clinic is like that because there are total newbies, as well as experienced coaches in the room. Therefore, they have to take a broad approach on some of the lectures. What stood out, though, was the magnitude of the speakers we got to see. Krista Austin spoke about Physiology and and Overtraining. She coaches with Alberto Salazar's Nike Oregon Project and works with Meb Keflezighi among many other American standouts. You think she might have a thing or two to teach? Uh yeah.

Others were just as awe-inspiring including Bobby McGee who spoke so eloquently about the mental aspects of training and the proper way to run. He had me when he said that you have to "become a runner" and not just someone who is "running in a triathlon." Bob Seebohar, who specializes in Sports Nutrition and Periodization, was also amazing to see. The new buzz phrase is being "metabolically efficient" and we learned all about it! You could really see his passion and energy for the sport.  We also had elite level coaches speak on cycling skills, swimming, and writing actual training periodization plans. The goal for the weekend was to walk away with several "golden nuggets" of information that perhaps I didn't know, or needed some clarification on, or got to hear for the first time.  The seminar definitely met and surpassed those goals. Plus, I got to meet 40 other like-minded individuals who are at the same point I am. Some are already coaching, some are getting ready to launch business, and others were interested from an athletic performance standpoint.  We walked away with decent material, a huge exam and a 200 page coaches manual that I now get to read and study.

While I do think other topics could've been addressed in more detail (training periodization and USAT benefits specifically),  I'm glad I went and would recommend the seminar. If nothing else, you gain access to some elite coaches that wouldn't otherwise be available.  Listening to their stories about Olympic athletes and pros was actually quite humorous and refreshing at many points. Why? Because they are just like us normal dweebs. They have the same (if not more) insecurities and baggage to carry around. They also have to be told how and what to eat, when to shop, when to sleep, where to run and how to bike. The only difference? The elite level coaches I saw are the ones that get paid to do it for them.

So now the work begins. I get a couple of months to do my exam and hopefully pass! I'm also in the process of deciding what type of coaching I want to pursue and when I want to do it...Do I want to stick with group dynamics ( I love it), individual athletes, on-line, or some type of combination of all?  Who knows?  Thankfully, there's no rush to figure it out. Whatever is supposed to happen just will. It always does.

Ironic that the first lecture I'm attending at the USAT coaches seminar is on overtraining? I think not.

Look out Tucson, Here We Come!

Leaving for Tucson to attend my USAT Level 1 Coaching Certification classes this weekend and I can't wait. In between classroom time learning about nutrition, periodization, and signs of overtraining, Hubster and I are renting a couple of bikes and hope to ride a portion of the infamous Mt. Lemmon, along with other riding and running routes known to many in the world of multisport.

Hopefully in a few weeks, I'll actually practice what I get to preach!

Coach Carrie does have a nice ring to it. 

I feel like a Tough Cookie Today!

"Are you seriously trying to kill me??"  

I swear that's what my hips and legs said to me today when I started the Tough Cookies Duathlon this morning up in Copperas Cove, Texas. I only told a handful of people I was doing this race because I didn't want to hear to the, "Why are you racing and trying to injure yourself even more" lectures. I signed up because frankly I only have about two months left of "race freedom" before I'm laid up for about five months and I want to eek every little ounce of ooommmph I have left before May 19th. Today, it wasn't a lot of oomph, but it was still good for 2nd Place overall and 1st in my age group. I'll take it especially since I'm coming off four days in a row of hilly and painful bike rides.

On Wednesday, I ran 9 miles at an overall pace of 8:22 and went to bikram.  Thursday, I hit the Computrainer for 1.5 hours of the Oceanside 70.3 hills and a little bikram to stretch it all out. Brutal, I tell ya. On Friday, I went to T3 Swim Workout in the morning and  then I met the Austin Cycle Camp Friday hookie ride for 25 miles of more hills around Austin including Scenic, Pecos, Balcones, Far West, Dry Creek, Mountain View and a lovely trip up Mt. Bonnell for the hell of it. Those were just some of the climbs I remember. Definitely not a fast ride for me, but a confidence booster in the hill department.

Saturday was another self-punishing 60 mile Austin T3 ride through the hills. Thank goodness for my friend Jerry for keeping me company out Fitzhugh. The T3 Pain Train started off a bit too fast for my leg and I couldn't hang on for all of Southwest Parkway. My poor right leg felt like it was on freakin' fire, which is generally how it feels for about an hour until it warms up (or tears more--I'm not sure). I just wish I could adequately describe the pain other than to say it feels like it's just locking up, burning, full of lactic acid and otherwise useless for a while. Lovely feeling, eh? Instead of doing Bee Caves or the Dam Loop, Jerry and I decided to just stay on Fitzhugh out 30 miles and then head back to town. Fitzhugh is an awesome road full of plenty of climbs and rollers with a lot less traffic than most roads in town. Shawn hung back too for a while, but when Jerry and I headed home, he headed towards Bee Caves. Thankfully, we had a decent tailwind for some of the ride back. When I returned to my car 60 miles later, my leg felt better, but I was just generally sore from the other workouts from the week. Ya think?


Today's Race--Tough Cookie Duathlon 2k run/10 mile bike/2k run
The race today wasn't about winning or trying to win. It's not a very competitive race in general. It's about 125 women, most of whom are trying multi-sport for the first time. I didn't wear a Garmin and I didn't have a computer on my bike. It was all effort driven and mostly dictated by what my leg decided to do.

Lined Up Second From Left at Start. Sporting the Erin Baker's Cycling Kit

Run
I lined up at the front and was in 2nd place pretty quickly. The 1st place runner and eventual winner was a total Austin badass, Glenda Adams. She was definitely the Chrissie Wellington of the day and the rest of us were average schmucks trying to get it done. I'll be damned if my right hip and leg didn't start to lock up. I have no idea what pace I was going, but I was pushing it. Sadly (or patheticly), I had to walk at the water station because I had no feeling in that leg. It just really wouldn't work properly. I held onto 2nd for a little while longer until some 9-year-old came flying by me. Seriously, she was nine and I was lame. Coming into transition I heard Shawn say, "You're getting beat by a 9 year old!!" Um, yeah, I was aware of that, thanks.  My only response was, "Well, she has both of her hips!!"  My legs f*ckin hurt getting on the bike, so I knew it wasn't going to be pretty.

Coming back into transition from the bike. I was in a race for 2nd place at that point.

Bike
Roads were slick and we battled some drizzle and hefty headwind for the first five miles. I did pass the 9 year old on the bike, thank you very much. Although, I'm willing to beat she'll be winning a ton of races in just a few years. She had a freakin' Kuota K-Factor decked with a Garmin Edge 705! Serious bike porn for a youngster. That should be illegal. Actually, both her cycling coach (yes, she has one) and her Dad were riding alongside of her. In the first five miles I was passed by two women which then put me in 4th at that point. I was in a lot of pain and struggled on the bike. Lots of rolling hills and a headwind did not a happy cyclist make. I don't know if my positioning on the Kestrel isn't the greatest, but I just couldn't seem to get comfy. It seemed like I was forcing every hill. Whatever. These were just mental notes and something to file away for later. Bottom line--I felt like I was struggling too much for what I was doing. My hip doesn't allow for a whole lot of time in aero these days.  I just kept telling myself, "You're better than this." Then I would remember that this is my fourth day in a row of some tough riding.  I did end up passing one of the women who passed me at the beginning, so I came in off the bike in a very close 3rd place.

Run
Glenda was literally in the finisher's chute when 2nd place and I left transition just steps away from each other. I passed her within about 20 yards and held that position until the end of the race crossing in 2nd place overall in 59:38. My goal was sub 1:00. Yahoo. As per usual, my leg felt much better by the 2nd leg of the run and that split was actually about 30 sec faster than my first split.  I'm so glad I did it as every race is a celebration of life and fitness. I was rockin' my Erin Baker's kit and always feel proud to represent them when I can. Because it was cold at the start, I made the switch from my tri jersey to my bike jersey with arm warmers. It was a good call because I never really got too hot.

Finishing 2nd overall and 1st in my age group

I don't care who you are. It's still fun to get a trophy!

Now, it's time for a serious recovery week and taper for Oceanside 70.3. Yes, I plan on tapering because this is actually an "A" race for me, whatever that means in this pre-surgery abyss of competitive inconsistency.  I leave Tuesday morning for Tucson for my USAT Coaching Classes! I've gotten a preview of the courses and can't wait!

Nine Mile Nooner

Gorgeous day in Austin, Texas today!!
Hit the trail for a midday run and slapped on a Podrunner mix set to 180bpm. Got lost in the trance of the music.

1 hr 17 minutes later I was back at home having completed a little over 9 miles.

Average overall pace 8:22 per mile

Cardio-conversational

Right leg-began to stiffen and lose power, but not bad. Quickened my cadence on uphills so as not to push it. I think the slow warmup helped.

Left leg--knee a little tweaky, probably some compensating going on.

Overall mood--F*ckin' Giddy

Happy Anniversary to Me!

Went vegan/vegetarian a year ago thanks to reading The Engine 2 Diet.  Hard to believe it's been a year!  Sure, I cheat a little every now and then, but it's usually by accident.  Pasta made with egg noodles, pieces of sushi, etc. I'd say I'm 95% there and that's more than I ever thought imaginable. Yay me!