Sunday, March 22, 2009

Tale of Two Books


When I used to skydive, we had a nickname for those non-skydivers who didn't really understand the lifestyle of those of us who lived to jump out of airplanes 12,000 feet in the air. We called them "Whuffos", as in "Wha-fo' you want to jump out of a perfectly good airplane?" (there's no such thing as a perfectly good airplane, but I digress). It's a good question, and one that any sports nut or extreme athlete considers at times. Of course it's a question you get asked, whether it's "Wha-fo' you want to swim 2 and a half miles, bike 112 miles, and then run a marathon?" or "Wha-fo' you want to climb that mountain?" but it's also a question you ask yourself. Often in the darkest moments of self-induced athletic torture, say at the infamous mile 21 of the marathon, you have undoubtably asked yourself something along the lines of "Why the hell am I doing this???" Usually, your brain is too fogged over to come up with any kind of meaningful answer in the moment, but the next time you sign up, the question remains.

Two autobiographical books that chronicle the different adventures of very different athletic extremists are Ultra Marathon Man: Confessions of an All-Night Runner by Dean Karnazes, and Dead Lucky: Life After Death on Mount Everest by Lincoln Hall. Both of them take on this question of Why as they tell their stories of pushing themselves to the edge of human endeavor.


Of the two, I really enjoyed Dead Lucky a lot. For one thing, Lincoln Hall, though one of the world's top mountain climbers is an incredibly centered and introspective human. His Buddhist practices show through in the way he steadfastedly refuses to pass judgement on himself or on the actions of others. In this way, he is able to show us clearly through his own eyes, his amazing ordeal on Mt. Everest. After a successful summit attempt, he experienced mounting confusion (probably associated with cerebral edema, a not uncommon side effect of extreme elevations) and despite the valiant attempt of sherpas to get him down the mountain, he was eventually left for dead only a thousand feet below the summit. Climbers the next day were amazed to find him still alive, and his rescue and eventual recovery (minus some fingers and toes) make for a compelling story.

One of my favorite quotes:
Of course, all mountain landscapes are immutable and emotionless. There is a purity that exists in the absence of life there, and perhaps it is to make that beauty a part of ourselves that we climb mountains. Looking from afar is not enough. As climbers, we need to sacrifice or comfort, our safety, and arguably our sanity, as a tithe to the mountain. But no matter what homage we pay, we are the losers, spurned in love. A summit reached can be a one-night stand, big on experience but empty of meaning -- except to our egos. We need the mountains, but the mountains do not need us.


He also explains very well that feeling of rapture, often described as a "runner's high" that happens to many athletes when pushing their bodies and minds the furthest:

I had experienced thi kind of connection to a world beyond oneself on the hardest of mountains, when danger had put all of my senses on red alert. Afterward, as I descended from the last of the snow and steep rock, my senses remained tuned to the present moment. The sounds were more insistent, the colors were brighter, and my eyes seemed to take in everything around me without my mind asking them to look. It was an extraordinary feeling -- one of the reasons I climb.


I liked UltraMarathon Man a lot less, though there were moments of humor and insight. Though in many ways, the forces that drive someone to run 200 straight miles and the forces that compell them to climb the world's tallest mountain might seem similar, Dean Karnazes seems a lot more ego-driven and it shows in his writing. Not two paragraphs into the book, we're treated with "At less than 5 percent body fat, my body is ripped like a prizefighter's", a fact that he manages to repeat several more times throughout the text.

The quality of writing is also on a lower scale, with prose like "The night air was dry and fresh... I was able to enjoy the tranquility of the surroundings. It was a rare moment of serenity in an otherwise frenetic life."

The most interesting part of the book for me was the descriptions of the Western States Endurance Run, which I'd never heard of (probably like many folks). The course sounds intense and brutal, and the elevation chart in the text comparing it to the Boston Marathon is highly entertaining. However, some exaggeration on the part of the author lets skepticism sneak in to the reading of the rest of the pages. He ought to know better than to type something about his shoes falling off and shirt "dangling by threads" only to be followed with an actual photo of him at the finish with all clothing miraculously intact.

All in all, it's a quick read and with some interesting bits (the South Pole marathon is one of them) but overall the author's smug tone and continuous self-praise ("Sure I'm ripped, but it's not for the sake of vanity" is one gem) gets tiring after a while. Though ultra-endurance sports are appealing to me, this book sadly was not.

Friday, March 20, 2009

Inhospitable


So whaddya think....tomorrow would be a bad day to pick for a long bike ride????

Good thing I kept an eye on the forecast this week and got out for a nice one on Wednesday, followed by a terrificly warm run on Thursday. Tomorrow, it's strictly indoors for me, lest that lightning bolt strike anywhere nearby.

Tuesday, March 17, 2009

Crossfit Update

I'm in my 2nd week of Crossfit classes and am really finding it challenging and fun. I went last Tuesday and Thursday, and when I swam on Saturday I even thought I felt a little more power in my stroke. Maybe all those pullups! This week I'm going Monday, Wednesday, and Friday which is a little more challenging since on Monday I also have karate and swimming and by the time I was done with 3,000 yards of swimming on Monday night I had to call it quits. I could feel a soreness in my arms and legs that didn't feel like good soreness, it felt more like if I swam another yard I would regret it tomorrow kind of soreness.

So I think the challenge for me with Crossfit will not be in the workouts (though they're seriously challenging, but in a good way), it will be in how I manage to get my regular triathlon workouts in without either blowing up my body or just having fatigued tri workouts that are mediocre in nature. I'm still trying to work out how I'm going to accomplish all of this. I have nothing but good things to say about Crossfit though so far!

Wednesday, March 11, 2009

Proud

I have studied martial arts off and on for a good deal of my life. As a teenager, I took Judo at the YMCA from Sensei Santoya, a large, gruff but terrific teacher who intimidated the heck out of me (and whose son Teddy I had a mad crush on). Later in college I took Judo again, but found the level of instruction to be much lower, the testosterone quotient much higher, and the injury rate in the class too high for my liking (including my own broken toes).

When I worked at Microsoft, I started studying Goju-Ryu karate with Sensei Brent Hartwig, who was an excellent instructor. I really enjoyed the classes and improving my karate, beginning to learn kata, etc. but a former knee injury (skiing) came back to haunt me and I eventually had to quit again. Round kicks were my downfall.

So fast-forward to three years ago when I started training in Shūdōkan karate here in Oregon. I wasn't yet sure if my 39 year old body could take what my 16, 20, and 24 year old body couldn't, but I wanted to try. At any point I knew I might have to cut it short again. But I remembered in all of my martial arts studies looking up to the people who had achieved brown and black belts, seeing how proficient they were, and wanting to achieve that same level of proficiency.

Now I'm 42, and this morning I received my brown belt. I couldn't be prouder or happier to have made it to this milestone. I now have a year or more in front of me in which I'll be preparing for my black belt. I know it's still a long road, but this time I'm pretty confident that I will make it there, and hopefully beyond. I would like to keep martial arts in my life from now on.

I'm also incredibly proud of my kids, both orange belts/brown stripe. Besides their own proficiency in karate, which is important to me because one day it could even save their lives, I am proudest of their Excellent marks in the class in Confidence, Effort, Respect, Attitude, and Citizenship, and of the fact that our sensei remarked about how respectful they are to me and to each other in class as well. It's not always easy for a kid to study something alongside their parent, so I'm very grateful that it has worked out so well for all of us.

Sunday, March 08, 2009

Swim Workout: Finish Hard

My swim workout for the Saturday Masters:

"Finish Hard"

Warmup:
2 X (200 S, 75 Dr 75 K 75 Dr 75 K)
3 x (100 S, 100 P ) Descend
===========

Main set

Distance Pace _________________Hard
rest 10 sec ___________________rest 60 sec
425________________________ 75
325________________________ 75
225________________________ 75
125________________________75
25_________________________75


============
Warm Down:

6 X 50 – 2-turn 50’s

6 X 50 – Stroke/Free by 25

100 Cool Down

3800 yards



You can think of the main set in terms of broken distance swims. For instance, the first one is a broken 500. 425 is at a distance pace, you rest 10 seconds, then the last 75 is hard. With 60 seconds to rest after that, you should be going very hard on that 75 hard. This is a tough set, but gets you used to finishing stronger instead of petering out at the end of your distance sets.

The "2-turn 50's" are for work on turns - swim at a moderate speed, and take an extra turn at the end, accentuating the glide and kick-out.

Saturday, March 07, 2009

Brown Baby Brown!

Just a short note since it's a hectic day, I tested for my brown belt last night in Shudokan Karate-do. I haven't gotten my results yet, but the sensei who was grading me approached my partner and I after the test and said that it was a pleasure grading us because it's nice to be able to give out really high marks and we did great! Phew!!!!!

For this morning's swim workout, I felt a bit like I'd been run over by a truck, especially my arms. All of our defenses for this test were jujitsu throws using this torturous hand-twisting, and my right wrist is killing me. But overall, am very happy with last night's test!

Wednesday, March 04, 2009

Spoiled Little Pool Girl

I went swimming with two friends this morning at a local public pool and came shortly to realize how utterly spoiled I really am. The pool was about 84 degrees, I was sweating by the time I got halfway through my first set. Undoubtably it was the perfect temperature for the aqua-aerobics people causing the tidal waves in the first three lanes. There were of course no wave-breaker lane lines, just ropes with little plastic buoys every few feet that kept swinging wildly into my lane with every gyration of the aerobics grandmas.

Of course, there's also the stunning variety of swimmers, none of whom can organize themselves into anything resembling Slow, Medium, and Fast lanes. No, for the record, sidestroke doesn't count as fast. And just like on the roads here, you pass on the left, this is not Australia or London. Even my good friend Kay who I was swimming with who really is certifiably British passes on the left whilst swimming, so the rest of these people have no excuses.

Pleas to the lifeguard to open another lap lane fell on deaf ears as apparently the 6 aerobics people needed an entire half of the pool, as opposed to the swimmers crammed into the 3 lanes.

Ah yes, I really have no room to complain, I'm just another spoiled rotten private club pool swimmer. Times like these are when it really hits me between the eyes how good my life really is if this is all I can find to get worked up over. And sitting in the hot tub with my friends in the afterglow of swimming with the ice cold morning air contrasting nicely with the 102 degree water. Well as they say on the ads... Priceless.

Monday, March 02, 2009

First Crossfit Experience


I did my first Crossfit workout this week and so far I really like it. I'm not doing any this week, since my karate test is this Friday and I don't think it would be a good idea to be all sore and stiff before that. I am testing for my brown belt (ulp!)!!!!!!!

Overall, I think it's a great addition to a training routine. For me, I am especially interested in adding strength and power. I know I have good endurance, decent flexibility, and through karate I have been developing my speed, agility, hand-eye coordination, etc. My weakest link is strength. For instance, I cannot do even one pullup, and never have been able to in my life. I don't think I have very many fast-twitch muscles, I'm just a slow-twitch kind of gal. So, since I think we should always push our limiters, Crossfit is right up my alley.

I went to an early morning class, along with several other people. I was impressed by the level of technique instruction and monitoring for good technique. We started off with a warmup, then had some technique instruction on the clean and jerk, just using a piece of PVC pipe. Then we did some standing floor jumps, measuring how high we could jump. I can still jump a foot and a half into the air, not too bad. Before long-distance endurance training and 20-some odd years ago, I had a helluva vertical leap so I think I could improve on my vertical leap again with some practice and strength/power work.

We progressed onto using a medicine ball and the WOD (Workout of the Day) was 21 medicine ball cleans then 21 pullups, repeated 3 times. For me, I used the assistance of a big rubber bandy thing to do pullups which was great because for the first time I could get the feel of the total pullup movement, even though I can't fully support my own weight yet. I made it almost through two repeats, having to stop in the 2nd set of pullups after 16. Still, that's 37 more pullups than I've ever done!

It was a very positive experience with the other people there all encouraging each other and me. I really liked it. I knew I'd be sore the next day, but thankfully I stopped before I really wrecked myself.

I'm looking forward to more workouts!

Tuesday, February 24, 2009

Crossfit

I'm embarking on a new thing, going to give Crossfit a try. I'm mostly intrigued by claims on the Crossfit Endurance website about training for endurance events using Crossfit as the main training basis. Some claim that you can train for an event as long as Ironman in training sessions no longer than 90 minutes. I'm intrigued... stay tuned...

Swimming: Triathlete's Main Set

Here's a good main set that you can do one of two ways. You can either work the distance part of the set at a hard pace, and use the 100's as a moderate recovery, or you can swim the longer distance portions at a fast-distance pace and push the 100's, trying for a lower overall split in the 100's than you had in the longer distance.

I swam this last night, choosing to work the distance portions, keeping a 1:20 pace going, and then swimming the 100s at a 1:25 pace.

400, 4 x 100
300, 3 x 100
200, 2 x 100
100 100

Total: 2,000 yard main set. If you want to do it differently on another day, reverse the order and swim it with the 100's first and the 400 last.

Sunday, February 22, 2009

More Coaching

It looks like I'll be doing more Master's coaching in the future. Our Master's group has been expanding rapidly, due to our enthusiastic main coach and a lot of very fun swimmers. We've added one more day a week and it sounds like I'll be picking up more of the Saturday workouts. So you can expect to see more swim workouts and tips here from me.

I'm also thinking of launching some kind of remote swim coaching. I've done this voluntarily for a couple of people who don't have access to a good swim coach - I've had them email me a video and then analyzed it and gave them feedback and drills to work on, and they've reported good improvement from this. I was talking to hubby yesterday about maybe making this a mini-business, since I know that many triathletes don't have access to a local swim coach, and I can often help people dramatically improve their stroke with just a few coaching sessions in real life. It might be possible to have the same sort of service available over the internet. Stay tuned...

Thursday, February 19, 2009

Her Own Race

Asa did a local race, the "Truffle Shuffle" last week. She chose to do the 2-mile run/walk all by herself (!) since I was way too sick to even go at her pace in the cold outside air. I did have her take a cell phone with her and call me from the turnaround point, especially since they also had a 4 mile race on the same course and I was worried that she wouldn't turn around in the right place.






There were an awful lot of people with dogs there, so I was a bit worried that she would never finish the race. If you knew Asa, you'd know that there are not many dogs on this planet that she can resist petting, and sure enough she spent most of the pre-race time going from one cute dog to the next. Fortunately once the dog owners started running, she couldn't really stop and pet them anymore until the end of the race.

The other thing I absolutely LOVE about my daughter is that she has her own personal style, and it's like no one else's (as you can see from her choice of running attire, LOL). Fortunately, it made her very easy to pick out among the hundreds of runners and walkers out there on the cold and windy course. I think maybe I'll see if I can find something like this to wear at my next triathlon - wouldn't that be fun???

I was so very proud of her doing this whole distance by herself. She and I have done some training runs together and I know at her age it's a lot more motivating to have someone else with you to chat with and such. When I knew I was too sick to do it with her, I guess I thought she'd just wait for another race, but no way. She insisted on going ahead and doing it on her own.One nice thing about the Truffle Shuffle is you get a truffle from a local chocolate company at the finish. Now that's the way to end a race!

Wednesday, February 18, 2009

Book Review: The Slow Fat Triathlete


Slow Fat Triathlete: Live Your Athletic Dreams in the Body You Have Now

Don't let the title put you off, this is one of the best triathlon books around, and definitely the first one I would want to give someone just getting into the sport. It's inspirational, funny, and contains a heck of a lot of good information. There's just that darned title getting in the way. I recommended it to a friend of mine and watched her kind of cringe - it's like when you tell someone they should read this book you can hear them thinking "Does she think I'm slow, and fat???" I love the way the author explains the title in the first page, it really makes sense with the rest of the book, still I worry that it keeps more than a few athletes-to-be from picking this little gem up.

The author, Jayne Williams is just a gifted writer. She has that ability to turn her own experiences into something that everyone can relate to. On top of giving you her insights into her own first races and eventual immersion in the sport, she passes on a whole lot of wisdom on everything from what to take to your first race to how to survive putting on a wetsuit for the first time. She handles it all with humor and an upbeat quirkiness that conveys the awesomeness and beauty of the sport without descending to the maudlin. With chapters on equipment, training, your first race, how to be a supportive spouse or partner, injuries, illness, and eating, this book pretty much covers almost everything I'd want to tell a first-time triathlete.

So pick this book up and give it a read. Even if you've been in the sport forever, it's sure to touch more than a few memories and give you a smile. And give it to your noobie friends, just tell them to ignore the title. No really, you're not slow and you're not fat, just read the book already!

The Comeback Trail

I spent five days at my mom's house this week, which was probably a good thing for my overall recovery. I deliberately did not take my running gear, so no chance of heading out in the very cold air there for a winter run. I took my bike and trainer for indoor workouts and swimsuit so I did a few laps at her YMCA, and now I feel a ton better. One run so far this week proved that my legs still do work, although they pooped out after about 3 miles and the last mile home I was really dragging. It's amazing how a few weeks can take you from easily going out for a ten miler to barely making a 5k! But now that all is well, I know it will come back fast. The weather is gorgeous here and I'm planning an actual bike ride, outside(!) tomorrow.

I feel a serious physical longing to be outside doing this triathlon training thing. Spring fever is setting in!

Monday, February 09, 2009

Ha Ha, The Joke's On Me

I'm way too sick to do any exercise whatsoever out in the cold cold air, but my back feels GREAT! Maybe because I haven't been doing any killer workouts this week... ya think?

Whatever, I'll take it. I'm going to swim tonight if I have to cough up a lung to do so. No really, just kidding. I'm going to swim tonight and take it really really easy and only do 500 yards if that's what it takes to get all better.

Saturday, February 07, 2009

Subterfuge

There are people on this earth who must be able to calmly and patiently await the attainment of their goals. The face of the Dalai Lama springs to mind, but I'm sure average every-day people like this exist as well. I've never been one of those people. Sometimes that is an advantage - the ability to push yourself beyond all reason is, obviously, a necessary attribute to training for something like an Ironman, something no really actually truly sane person would do. But often it's a disadvantage too.

Last week I was sick, I basically ran myself into the ground with some overwork and some lack of sleep thrown in for good measure and caught myself a terrible bug that's been going around. This week the sunshine came out to play and, not being able to resist its siren call (though I probably, in retrospect was not 100% well), I headed out for a nice hour and a half bike ride in the cold wintry air on Thursday. Fast forward to Friday morning and I feel like someone had taken a blow torch to my lungs. I can picture them in there all red and angry and inflamed, probably cursing the stupid brain sitting atop their body for putting them through such torment. Today I'm slightly better, but not much. So there goes my workouts for the weekend, blown up for the joy of a ride outdoors after months on the trainer in the basement.

The good news is that all of those basement trainer workouts made riding outside feel effortless and beautiful, something that couldn't describe my first season's rides in years past when my bike sat ignored in the garage all winter. So I have hope that once my lungs truly heal up (and I am NOT, NOT, NOT going to run tomorrow no matter how good I feel) and the good weather returns as it always does, I'm going to have some great early season riding ahead of me.

For now, it's back to bed with my hot tea and my cough drops.

Thursday, February 05, 2009

Then...and Now


Then...when I started biking I thought I was so smooth when I could pull my water bottle out of its cage, take a drink, and replace it all without falling over.

Now... I think I'm so smooth when I can pull my cell phone out of my Bento Box, check my voicemail, and return it without breaking my aero position or losing 90 rpms.

I guess I've learned something in 20 years of biking after all...

Sunday, February 01, 2009

Saturday's Swim Workout

Here's my workout for the Master's yesterday. It left me quite sore in the lats and shoulders after that last pull set.

Warmup:

2 x {Swim Free: 200, Drills IM order: 100}

2 x {100 Kick IM no board, Swim 100 Free}

4 x 50 Build Speed


Main Set:
Adjust intervals as needed. After the 200, your interval should be 5 seconds faster per 50 yards than your interval to start with.

4x50 on :50
3x100 on 1:40
2x150 on 2:30
1x200 on 3:15
2x150 on 2:15
3x100 on 1:30
4x50 on :45
3x50 Hard on 1:00

50 EZ

Pull Set
Pull 5 x 125 : Rotate 25 Hard
25 EZ

Cool Down
3 x 50 Progressively slower

Total: 4050 yards

Wednesday, January 28, 2009

No Excuses

There are no excuses for not doing what you want to in life, for not being vibrant and alive through all of your days. If you want inspiration, check out this dancer, don't just watch the beginning, she's amazing!

Monday, January 26, 2009

I'm Going to Make You Heal Dammit

Sometimes my body can be sneaky. Sometimes it knows that I'm not really going to give it enough rest or enough downtime. I'm bad that way. So sometimes my body mutinies on me and makes me too sick to do anything. When my back really started giving me fits, I did cut back on the worst culprits - volleyball has been totally gone for weeks {sob} and I've really scaled back the intensity in karate {sniff}. I cut my running miles in half {boohoo}. I've really tried to be good. Honestly!

But it just wasn't enough for the old body to really rest and heal, so now I'm sick. No long run yesterday, no outside work, the leaf pile is laughing its evil head off out there because any exertion in the cold winter air starts me coughing my damn head off. But on the plus side, after four days of this, my back feels really really good. Maybe that's what I needed in the first place, a few days totally off.

Maybe next time I'll listen to my body and give it what it needs. Then again, maybe it'll have to kick me in the butt again. Probably so.

Friday, January 23, 2009

The Big Race: Me vs. the Leaves


It's that time of year again, when I've had five dumptruck loads (like big enormous gravel-truck-sized loads) of leaves from our city's leaf pickup program dumped next to our garden plot, and it's my job (with help from the kids) to move them all down the hill, over the garden beds, and into the chicken pen area. When The Pile first arrived, it was about eight feet tall, but I've reduced it to three with my efforts this week. Unfortunately, the three feet that are left are the most densely packed, already-composting part of the pile. Every time I take a layer off, the steam comes pouring out, it's well over a hundred degrees inside the pile already.

Also unfortunately, tomorrow it's supposed to rain and that means heavy wet condensing leaves that I have to use a pickaxe to get apart. So that means today it's a race: me against The Leaf Pile. Is it any wonder that by the time the afternoon rolls around, I barely have the energy for a "workout"?? Yesterday I did an hour on the trainer, but I was really dragging. Today I want to run, but I'll have to see how many hours it takes battling The Pile first.

It sure makes you realize why our ancestors had no need to train for triathlons. Wielding a pickaxe, shovel, and rake are exercise enough for any human.

Wednesday, January 21, 2009

Ulp

It just hit me today in karate....I'm learning the tenth and last kata that I need for my brown belt. I'll test in March, and then it will be on to the stuff I need to learn to start preparing for the black belt.

I'm still not quite sure exactly where and when I'm going to fit THAT training in. Something will have to give, I just don't know what. Yet.

Thursday, January 15, 2009

My Cute New Training Partner



Asa, my 9 year old is training for her first 5k, so today we went out for our first training run together. I have to say, it was bitterly cold and I was underdressed for jogging at her pace, but we had a great time. She ran/walked 1.6 miles, running three blocks and then walking one and repeating that for the whole distance. I think that's great for a first outing, this girl is a goer for sure!

When we got home, we mapped the route together on Mapmyrun.com, and then entered it into her training log. Boy does she feel like a big girl athlete now, I even put quick ties on her shoes. I'm looking forward to more runs together. This is one of the greatest things about being an athlete mom, passing on the gift, the love of the sport to your kids.

Tuesday, January 13, 2009

It's Just Not the Same

My house is missing one big and important thing these days: my husband's laugh. Now let me preface that by saying that of all the laughs on the planet, his is absolutely the best. You can't hear Wayne laugh and not at least smile. He's got this great big infectious laugh. Any funny movie you might see is ten times funnier if he's sitting next to you, the theatres ought to pay him to come to their comedies, I swear. As you can see, he's quite the joker around our house.

But the poor guy had hernia surgery last week and he's still not anywhere near being able to laugh (hurts too much). It's horrible to see someone you love in pain, and recovering from surgery is all kinds of pain. Add on to the fact that he's a very active guy, and recovering just isn't easy psychologically for us active types. And he's had this great running group this year that he loves to run with, can't do that. He started swimming with the Masters group at the club this Fall (and by all the accounts I hear, he's kicking some booty in the lanes and getting faster by the workout) and can't do that either right now.

I was able to share with him my post-partum workout secrets, which considering that I tore all of my abdominal muscles apart at the seams (there is a downside to having tight abs after all) I can remember both the pain and how hard it was to get those muscles back in action again. I had to start my sit-up routine by lying on my back, holding both sides of my stomach muscles together, and lifting my head a scant inch off of the floor.

So for anyone who goes through abdominal muscle issues, be they pregnancy-related, hernia-related, or injury-related, there is definitely a path to getting those muscles functioning again, it just takes time and patience and an ability to take it very slowly at first.

As for my hubby, he's sleeping right now and I'm hoping for those muscles to heal up fast. Not just because I want to see him happy and active again, but because I miss that laugh.

Monday, January 12, 2009

Delurking Day


Yes, I've been informed that it's Delurking Day (or else it was yesterday or the day before and I'm a few days behind, but no matter). When I look at the blog stats, I'm always completely amazed that not only A) Someone besides my family reads this thing, and B) That the world really is a small place. So out with you, who are you readers in Mexico and Mauritius, Singapore and South Africa, the U.K. and of course all over the U.S. ??

If you've never commented here before, today is a perfect time to say hi!

Then A-freakin'-gain...









You know, they say "If you don't like the weather in Oregon just wait five minutes." But you'd THINK that the people they pay to predict this stuff could do just a teensy eensy weensy little bit better job. I mean they predict five straight days of sunshine in the morning, and by afternoon it's already raining! Piss.

Now That's Cheery

On my iGoogle front page this morning:

Looks like maybe I can even ride my bike outside this week. Hooray! Those of you in warmer dryer climates might not understand fully, but this time of year here in the Pacific NorthWET it's usually cold and rainy, cold and rainy. This sort of a week is a gift.

Saturday, January 10, 2009

Feeling Lucky??


Here's the Master's Workout I wrote up for today. It's one of those deceptively hard ones. I'll write out the workout and then give you the blow-by-blow. If you do this one right and you're not wiped by the end of it, you're one tough cookie!

"Lucky Sevens"

Warmup:
7 x 125 - Odds Swim, Evens Alternate Drill/Swim by 25
25 EZ

7 x 75 - 50 Kick, 25 swim
25 EZ

==========
Main Set:

7 x 175: 1, 2 Cruise
3, 4 Build
5 - 7 Descend
25 EZ

7 x (25 Stroke, 25 all-out sprint)

7 x 125 : 100 Pull, 25 Scull
25 EZ

============
Cool Down:
7 x 25 Cruise
25 EZ

Total: 4150 yards


How to work it:

7 x 125 - Odds Swim, Evens Alternate Drill/Swim by 25

Really concentrate on your drills on this warmup set. Each time you swim after doing a particular drill, focus on that aspect of your stroke during the swim. Put your brain to it.

7 x 75 - 50 Kick, 25 swim

Work the kick to start warming up your legs. Focus on kicking from the hips. Do some of the kick on your back and make sure you don't have "popcorn knees" (knees popping out of the water). Do some of the kicking on your side in a streamlined position with one hand straight ahead and one hand trailing behind you. By the last couple 75s, your kick should be moderately hard in effort.

7 x 175: 1, 2 Cruise
3, 4 Build
5 - 7 Descend

Make the first couple of these at a moderate speed - your long-distance pace. For numbers 3 and 4, build by 25's over the course of the 175 going from a cruise to a hard pace by the end of each. Drop back to cruising speed for number 5, but make 6 at a fast medium-distance pace, and make 7 as hard as you can sustain for 175 yards without slowing. There's should be at least 10 seconds difference between your cruise, medium, and fast 175's.

7 x (25 Stroke, 25 all-out sprint)

In our lane, we rotated through the strokes in IM order for this drill. The interval for this should be long, because you're going to be working at an all-out pace. We used a 1:30 interval, whereas our normal 50 yard interval is :45. Do the stroke at a medium-hard pace, hit the turn and come out of it into a hard sprint all the way back. You should be feeling the lactic burn on every one of these.

7 x 125 : 100 Pull, 25 Scull

Use these to improve your feel for the water. Sculling should sensitize your hands to how you're putting pressure on the water. Moderate pace. Resist the urge to go too easy on these.

7 x 25 Cool Down - Just cruise these and let all the lactic acid flush out, stretch your arms out into a long loose stroke. Throw some backstroke in to stretch out the shoulders.

Friday, January 09, 2009

Swim Coach Sez.... Drop the Poolside Toys

Oh I know, triathletes LOVE their gear. Can't get enough gear, triathlete who dies with the most wheels, helmets, wetsuits, and running shoes wins, right? But when you hit the pool deck, you're really better off leaving the toys at home. You know what I mean fellas (yeah, it's mostly fellas though a very few female triathletes run into this trap): you go to do 3,000 yards of swimming and you do 1,000 of them with a pool buoy, 750 with swim fins, and 500 with paddles. That leaves you with, what, 750 actual yards of swimming?

Not that there's not a time and a place for crutches, er, swim aids. Used judiciously, they can help build technique, stamina, and even strength. But for most triathletes, judicious use flies right out the window. And let's face it, if strength was all that important in swimming, the guy with the 42 inch chest and bulging biceps would be cruising smoothly down the lane instead of eating the wake of the 60 year old grandmother next to him.

So here's the guidelines I use with my swimmers for various poolside toys:

Pull Buoys:

Uses: Buoys can be used to free yourself from worrying about kicking so you can focus on various aspects of your arm stroke or breathing. They can also be used during the latter half of a distance workout to simulate the greater arm fatigue of a wetsuit swim. Use a pull buoy with the drills portion of your swim workout (you DO incorporate lots of drills into every workout, right???) Or for a killer Ironman training swim, do 2,000 swim, 2,000 pull continuous and aim for a negative split.

Drawbacks: All too many triathlets use a pull buoy to make up for poor body balance in the water. If you pull with a buoy faster than you swim, this is a sure sign of a poor kick (usually kicking with too much knee bend, which will slow you down) and/or poor body position (typically with feet and hips dragging in the water). Cure: Total Immersion balance drills and kicking from your hips and not your knees.

Paddles:

Uses: Paddles can be used sparingly to improve your feel for catching the water, for keeping your elbow high during the catch, and for increasing fatigue on the arm muscles. Use only with the band that goes around your middle finger (not the wrist band) for keeping a high-elbow catch. If you drop your elbow, you'll lose the paddle. They can also be used to work on the weak arm of your stroke, as in this drill.

Drawbacks: Danger Will Robinson! Paddles can have some really bad consequences when used poorly or excessively. The lightest of these consequences would be contribution to a poor stroke, especially hand entry. Paddles tend to exacerbate poor hand entry and can also lead to ineffective catch and pull as well. They can also exaggerate side-to-side movement or s-turning of the body in the stroke. Unless you know damn well that you have great stroke technique, make sure you get a coach to watch you with the paddles and make sure you're actually benefitting your technique instead of hindering it. The worst consequences of paddle use is actually injury. They can cause or contribute to rotator cuff injuries, shoulder injuries, and I've seen people literally been taken out of swimming for long-time recovery due to poor technique with paddles or excessive paddle use.

Fins:

Uses:Fins can be useful for speed work (as in building up your turnover for sprinting speed, which most triathletes don't need) and for getting a feel for kicking with a flexible ankle. They are also almost invaluable for learning the butterfly stroke (again, not a staple in most triathlons). When I use them with my swimmers it's usually to help them get a feel for an easy kick in which the foot flexes and bends. Kick with the fins, then try to make your feet do what fins do - flex up and flex down.

Drawbacks: The main drawback I see with swimmers who use fins a lot is that fin use can facilitate a kick with a bigger knee bend. You really really don't want to bend your knees much at all while kicking. Kicking with too much knee bending is one of the single most common swimming flaws and one that is most likely to hold people back from achieving faster, smoother strokes. And in reality, you don't need to kick a whole lot during a triathlon swim anyways. You want to kick enough to keep your feet on the surface of the water, and stabilize your hips against the powerful twisting of the torso, and that's about it. So building up great kicking muscles probably won't do you much good anyways.

So remember, when you sit on the edge of the lap lane at the pool, the best swim aid is your own brain. Concentrating on the various parts of your stroke that you want to improve, focusing on what your arms, legs, feet, hands, and torso are doing during your stroke, and disciplining yourself to swim drills instead of just junk yardage are your best weapons in developing a fast, smooth triathlete's distance stroke. Use your pool toys to achieve those ends, but don't overuse them. And for heaven's sake, don't ever use them just so you can be as fast as the granny in lane two.

Sunday, January 04, 2009

The Most Romantic Words Ever

When spoken by my hubby: "You know, I think I'd like to go swim the Alcatraz Shark Fest"

{{{Swoon}}} No wonder I love the guy!

Thursday, January 01, 2009

Another Year, Another Fifty, Another Trip Around the Sun


Another great big fast ride around the sun has come to pass, and to mark the journey I once again set off to the pool on New Year's morning to swim the ritual "year in 50's". Thankfully not 2009 of them, but we did 109 this morning, leaving on an interval of :45. Each of us on this planet is engaged in the business of getting older, something we don't really think much about for a decade or two or three, but as an athlete edging toward the mid-40s, it eventually strikes you that at some point you will cease getting faster and stronger and start getting slower and weaker. As each milestone or race comes along, you wonder not only whether or not you can achieve a PR, but whether its your last one.

So its with not only joy but a small sigh of relief that I note that I felt strong, really strong as we pumped out those fifties this morning. Our Master's coach has been working us steadily from an average 3800 yard workout up into the 4600 range, so this year's New Year's workout didn't feel near as tough as it has in years past. With six of us in the lane, each of us took turns leading ten of them, with a couple of us taking more than one set. I took three sets including the last one and felt faster with each one, bringing in those last 9 fifties in :38 apiece.

I'm hoping that bodes well for this year's season of triathlons, assorted running and swimming races, karate, and other sports. Since 2008's season was beset with injuries at the start, and a schedule of other commitments that limited me to two tris and a running relay, I'm really looking forward to a healthier more intense 2009 season.

This is my hoped-for events for 2009, all subject to time and money, health, luck and fate...

March - 4-week time trial series (bike)
April - Albany Sprint Tri
May - Eugene Half Marathon
July - Hagg Lake Olympic Tri
July - Cascade Lakes Relay (running)
August - Alcatraz Sharkfest Swim
or
- City of Portland Oly Triathlon
September - Black Hills HIM

Oh, and in March I test for my brown belt (karate) so I'll start my year+ of training for black belt. That may suck up most of next year's tri season, so I hope I get to do some good races this year.

Wishing you all a wonderful, fast, and fun New Year!

Sunday, December 28, 2008

Three Days

I've given up chocolate (not to mention all processed sugar) for three days now. Once I went forty days for Lent without chocolate, so I have a vague memory that it's possible. Right now, in the desperate hour of the day though...it's just ugly. The kids built marshmallow snowmen today and melted chocolate in the microwave for hair and to glue them together. I thought I was going to go insane from the smell alone. Now the snowmen are mocking me with their sugary goodness and chocolatey arms. Seriously, is this thing evil-looking or what? It would serve it right if I ate it...

Friday, December 26, 2008

Accountability

Some folks over at the Trifuel forums are on a 50 Days of Core quest, working out the core muscles every day for 50 days. People are posting before and after photos, so I went off to take my "before" photo today. I have to say I'm a bit horrified. What I noticed is not so much that my abs are in bad shape, they're not. I do a lot of ab work for karate and do it on my own most days too. But it's that they're buried under about 8 pounds of extra sludge. Most of that padding came all at once, when I had a thyroid medicine issue about 10 months ago. I'm missing half of my thyroid, so my metabolism is never a simple issue of "calories in/ calories out". My doc figures I got a bad batch of my prescription meds as my weight shot up, my body temperature fell and my hair started falling out, all familiar symptoms to those of us who struggle with thyroid issues. The big bummer is that when I've had these issues in the past, the weight fell back off after I got my meds under control and this time it just didn't. Part of that was due to the fact that I was struggling with my tendon injury in my foot at the time and not running at all and not swimming or biking hard. Part of it is undoubtably due to the fact that I'm 42 now and my metabolism is just slower in general. Part of it is also probably that I can't seem to give up my morning chocolate habit.

Whatever it is, I first resented those 8 or 9 pounds, and now I've more or less gotten used to them, until of course seeing this photo and being forced to confront them. So now I'm actually posting the photo for accountability's sake, and not only will I be participating in that 50 days of Core thingie, but I'm vowing to give up on sugar for those 50 days as well. I may be sipping a tiny bit of caffeine in the a.m. to make up for my lack of chocolate, and we'll see if we can unbury those abs before the spring sprint triathlon season hits.

After all, I can look at this photo from right before the Ironman in 2006 and be inspired to have this kind of fit body again. The sad truth is that with my metabolism as naturally slow as its always been, with the added loss of much of my thyroid and dealing with meds all the time, it's never been easy for me to get or keep a lean body. It's always a struggle. It's never felt quite fair. I was the chubby child, the plump teen, it shouldn't take training for an Ironman just to get down in the high 150's weight-wise, but that's the way it seems to go for me. So I can rail against the unfairness of it all or just buckle down I guess.

When I hit post in a second, that will lend some accountability to all of this. Wish me luck!

Wednesday, December 24, 2008

The Worst Is Not To Come


So I've superstitiously avoided posting anything about this, but I've had this terrible pain in the sides of my abdomen that's come and gone for about two months now. It started when we were in Italy, but then went away. Then it came again a few weeks after we got back and has come and gone since then at seemingly random intervals.

I went to see my doc and he ended up ordering up an ultrasound that looked at just about everything in every organ group in that general vicinity (I'll spare you the details) and found pretty much nothing. That should be reassuring, but when you're still hurting it's more or less not. So I made another appointment and have been googling all kinds of things. From IBS to colon cancer to Polycystic ovaries to whatever, just trying to find something that might resemble what I'm feeling.

The thing is, about the year that Wayne and I got married, my aunt (who was in her 40s) died of cancer. She left behind four school-aged children in this heartbreaking scenario that was reminiscent of that awful scene in Terms of Endearment where Debra Winger's character says goodbye to her kids. My aunt had been to her doctor for months before her cancer diagnosis, only to be told she was suffering from "allergies". By the time she got the cancer diagnosis, it was largely too late. So now that I'm a mom, whenever I've had any little weird pain or twitch, all that she went through comes back to haunt me. I'm not the hypochondriac type, and I'm generally very healthy, but there's always that worry of "what if this is worse than something minor". Couple that with my legendarily high pain tolerance (which, contrary to what people might think, is usually not a good thing, since you often don't know if something is wrong with you until it's REALLY WRONG) and it's been a recipe for a lot of stressful late-night conjecture lately.

So I've got this other doctor's appointment scheduled for next week, but as I was stretching two days ago, hubby noticed how incredibly tight my back was. I'm normally freakily flexible. With his advice, I took myself off to my chiropractor and discovered that I've injured a big muscle group in my back, and that causes all kinds of "referred pain" in the sides of the abdominal area. Phew!

The reason this started on our Italy trip might've had something to do with repeatedly hauling our 50-pound bike-carrying suitcases on and off of multiple trains. Ya think? So the good news is that nothing life-threatening is on my horizon that I know of. And the bad news is that I'm not able to play volleyball right now, and probably won't be running for a week or two either just to give everything time to heal up. I'll be back to see my chiropractor, who when he's treating me I swear could double as a medieval torture specialist. But I can't argue with the fact that all of his poking and prodding and cracking works. I feel a lot better today than I have in weeks.

We'll be hunkered down for an old-fashioned family at-home Christmas this week, so I wish everyone who is celebrating a holiday to have a good one. I'll definitely be remembering to say a prayer of gratitude for my good health and even for my pain and troubles because it reminds me not to take for granted the way my body does so much for me so easily most of the time.

Thursday, December 18, 2008

If You Could Only Talk to Product Support While Cycling

So I'm still slaving away over the #@! hard drive on my main computer, trying to get it reformatted. And it always galls me when I have to get to the point of calling product support because you know, I actually used to work in the computer industry and fancy myself not a complete novice on these devices (my first day of work at Microsoft in 1988, I arrived at my desk to find a PC in pieces with cards I needed to install, and mind you I had only worked on Macintoshes and mainframes before that!).

So here I am, an hour into a chat session with a product support specialist from heaven knows where on earth, and after succinctly stating my problem:

I quote directly from the chat session: "I have already tried to install Windows from the reinstallation disk, and it doesn't even let me get to the page with the partitions before I get the blue screen of death and the following error:

REGISTRY_ERROR STOP: 0X00000051"

so then an HOUR into the session after various dorking around, the support person tries to get me to run install from the reinstallation disk, and after my protestations that I already did, they make me do it again and then ask me what error message I get. I type in the above error code, AGAIN, and finally we can proceed. However, that was half an hour ago, and now I've been bumped up to a supervisor who maybe knows something about something.

If I could only do all of this while on my bike trainer, it wouldn't feel like such a monumental waste of time but I'm stuck sitting here for the duration - 1:30 and counting.

The good news is that I always buy my computers from Dell, and Dell product support has not once failed me, and I'm probably the pickiest support customer on earth. So I have faith that all of these efforts will not be in vain and I will indeed get my hard drive back and operational, eventually...

Wednesday, December 17, 2008

A Million Tiny Laps

It's snowing here, which is cause for much rejoicing among the members of the family under age 13. And actually, I love the snow too, we had a great time sledding, throwing snowballs, and goofing around. But it also means no running down the sidewalks, trails, and other fun outdoorsy kinds of places that I like to run. I did thankfully get my long run in on Sunday, then made it to the pool on the first snowy day, and yesterday I rode my bike on the trainer and watched Intolerable Cruelty with a friend (funny funny), but today I really wanted a run so it was off to the gym and the 1/16th mile track. Which made me feel about like this:

Friday, December 12, 2008

Inflicted

I had to get up and coach the 5:15 masters swimmers this week. Now usually I'm a night owl, not a morning person. So if I have to get up at that kind of hour, the swimmers know they're in for a crazy hard workout.

This is the main set I had them swim

400 Swim
4 x 100 Descend (slow, med, med-fast, fast)
400 Pull
3 x 100 Descend (leave off the slowest 100, so this is med, med-fast, fast)
400 Choice
2 x 100 Descend (med-fast, fast)
400 Freestyle
100 HARD

This was after a good long warmup, with the daily total being about 4500 yards. This is a great set for triathletes, try it sometime and really work those hundreds, you'll feel it afterwards!

Wednesday, December 10, 2008

When Sports Collide

On Monday night I noticed something very peculiar was going on with my swim stroke. I wasn't pulling much water, and when I paid attention I noticed that I have been tucking my thumbs into my hands. I'm pretty sure that this has something to do with the fact that our green belt blocks in karate are all knife-hand blocks, and I have been learning to tuck my thumbs in for the knife-hand a little too well. Now it takes an effort to keep that thumb out on my swim stroke. Weird!

Then Monday I jammed two of the fingers on my left hand at volleyball, today it was two fingers on my right hand. By the 10:00 karate class, I can't make a fist with either hand. Try explaining to your sensei why you can't do almost anything right in class. But turnabout's fair play because I sucked at volleyball due to the fact that my wrists were hurting from the Jiu-Jitsu wrist locks and arm bars we've been learning in karate these days.

If my sports keep colliding into each other like this, I won't be much good for anything at all!

Monday, December 08, 2008

The Need

There are times in life where my workout might feel like something I want to do, or maybe something I know I have to do but don't particularly feel like doing in that moment. And then there are the times when it's something I Need to do, with that capital "N" on Need.

I don't deal with chaos well. I'm really an introvert of the worst kind. I could possibly be a hermit in another life. It wouldn't bother me to be marooned on a desert island for awhile (as long as I had a couple of good books, and maybe some goggles and a beach towel). I don't know how I ended up being a homeschooling mom, a coach, married to an extreme extrovert who just about busts at the seams if I'm too overwhelmed to talk with him much, and now coaching my kids' robotics team, volunteering at the theatre where my daughter's been acting, etc. etc. For a deserted-island-hermit-type, I'm really in over my head right now.

Which means my workouts have been great. The more I need them, the more intense I can just push and push myself and the better it all feels. Yesterday I rode for an hour and a half, and went for a 40 minute run without blinking an eye. I remember a time when doing a sprint triathlon seemed like an impossibility. Then came a time when a sprint triathlon was a short workout day. Now an Oly triathlon is just another workout day. It never fails to amaze me what the human body can adapt to, and not just endure but actually come to crave. When I watch my cat go out and just run around for the heck of it, I realize that it's really our birthright to be able to extend the full range of our body's abilities and feel good afterwards, to not just want it but to need it.

Wednesday, December 03, 2008

You Know It's Going to Suck When...


You look at the board at your swim workout and see the following main set:

10 x 100
10 x 100
10 x 100

@1:30

Yep. Suckaroo.

Tuesday, December 02, 2008

Still in Shorts, in December

Running today, shorts and a t-shirt. Bicycling this weekend in short sleeves. My rhododendrons are blooming. It's December in the Pacific Northwest and this is just downright weird.

Meanwhile, as part of their robotics team's research project, my kids have been researching the effects of global climate change on wineries. As it turns out, Napa Valley may be growing olives and walnuts in the upcoming decades, our area might see Syrah and bigger reds, while our lovely Pinots might be migrating north towards Seattle. Who knows, maybe Gewurztraminer growing in Canada?

Yep, not a climate change skeptic here. 99.9% of me knows that this is not a good thing for the earth as a whole. But as a triathlete in shorts on a sunny December day, it's hard to complain.

Tuesday, November 25, 2008

Double Trouble

Here's a tough swim workout. In preparation for our New Year's Day marathon of fifties (this year it will be 109 50's on the :45), we did forty of them at our Saturday Master's swim.

I thought it was so much fun (or else I had so little imagination) that I did the workout again last night all by myself. I have to say that swimming twice a week after last year's only once a week has made a big speed difference for me. I came in on :38 - :39 pretty consistenly through all forty 50's. Six months ago I tried this workout and couldn't make twenty of them on the same interval. Sometimes I wonder what I could do if I went back to swimming five days a week. But that's way too much work and would take too much away from tri training. Too bad there's not a triathlon that equally weights the swim with the bike and run, ha!

Sunday, November 23, 2008

Turning 'Em Over

A couple of years ago I noticed an odd thing: I ran faster off of my bike than I did without biking first. That's kind of the opposite of what most triathletes report (what with the rubber-leg factor and all), so I wondered what could've made the difference for me. Reading an article on running cadence supplied the missing link. After time spent on the bike, where my natural cycling cadence is around 90 - 92, I turn my feet over faster when I run. It's like they're already in that rhythm and can just continue on at that pace. Reading some books on running form like ChiRunning and the POSE method made me realize that cadence was important in running too. I've never been much of a runner, but in these last couple of years I've tried to change my attitude towards this last of the three sports in triathlon.

Now it's been awhile since I really got to working on my running form. Last year with my tendon injury (never run in high heels, ever again!) I barely got in any running at all, so this year feels like starting over, though not entirely from scratch.

I've been keeping track of my running cadence, and am happy to report that despite my year off I have an overall net improvement over two years ago when I first started trying to increase my cadence.

When I first took note of the fact that I had a running cadence at all, it looked like this:

Distance runs: 78
Tempo runs: 82
Speed work: 84
Bricks (running off of the bike): 88

In the last couple of weeks, I've tracked my cadence on every run and now it looks like this:

Distance runs: 83
Tempo runs: 87
Speed work: 90
Bricks: 90

I know I'm still not at an optimum cadence of around 90 for everything, but it's definitely gotten better by a long shot. It felt really awkward at first, especially on the long runs, but it's getting much more natural now. I had an awesome ten miler today and kept my cadence in the 83 - 84 zone the whole way, and actually had a negative split. It feels good to be back.

Friday, November 14, 2008

Up the Down Hill

Here's how to spice up a downhill ride: I was out yesterday on one of my favorite hills. It's about 7 miles of gradual winding up one side, and 3.5 miles of brutal uphill on the other, so you can take your pick which way you want to go, depending on your mood. It's been unseasonably warm here and I'm actually still riding in shorts, and the long side was sunny so I decided to head up that way. I was pretty toasty on my way up the hill, but down the other side I was on the shady side of the hill away from the setting sun and the descent started getting chilly fast. So I decided to do something new and fun.

I set my watch timer for 1:00 repeating intervals. I descended for one minute, then when the timer beeped I turned around and sprinted uphill for the next minute until it beeped again. This is actually a great exercise in the relativity of time, because time while coasting downhill simply is not the same length as time sprinting uphill. Try it, you'll see what I mean.

So at the end of the ride, I not only got my seven mile hill in, I got about eight more uphill sprints. Then of course I realized that this road puts me at the bottom of the hill separating the valley from my house, and I had one more ridge to climb up and over, then up the hill that my house is on. By the time I hit that road, my legs were completely and utterly toasted. This workout is a good one!

Base season, what base season???

Thursday, November 13, 2008

Swim Workout of the Week

Here's a main set I threw into my workout this week:

6 x 100 - Focus on different part of technique each 25 (catch, recovery, follow-through, rhythm, breathing, body position, etc.)

8 x 125 - Gradually accelerate, then sprint last 25

I'm also trying really hard to keep my head more level, as per a suggestion from my swim coach. I'm still not sure how much good this is going to do me, since I never swim for speed unless I'm in open water, in which case I have to look slightly forward so as not to get kicked in the face. Plus that wetsuit floats my feet enough that a flat body position is never an issue. Still, just in case I ever get the burning desire to attend a Master's swim meet, I guess it's a good idea to have some semblency of a decent pool technique!

Monday, November 10, 2008

Not Already


Dark at 5:30 in the evening, and still over a month to go until the Solstice. Not sure I can take it.

Only consolation: It didn't start raining on my long run today until I was back in my driveway.

Saturday, November 08, 2008

The Very Real Danger of Drowning... On Your Bicycle

Yep, that's it, the rainy season has arrived. My friend Kay and I were biking home from the pool the other night and it looked like Lake Eerie had temporarily picked up and moved downtown. And then on the way home Jefferson street closely resembled a large river. Water came up and over my feet while we were pedaling and we were shrieking like mad. Crazy!

There used to be a line of "Oregon Ungreeting Cards" with disparaging remarks about our state. One of them said "Last year in Oregon 667 people fell off their bicycles...

...and drowned."

Not far from the truth. All it would take is a small accident with a good crack to the head and you'd be unconscious and underwater right downtown. So it's on to the trainer with me, and I just ran out of episodes of Dexter... not good.

Thursday, October 30, 2008

Zoning Out

You know it when you get there, The Zone is the place every athlete wants to be. This year, it's been elusive. The ankle injury back in January that decimated my run for the season, the fact that my coaching took me away from my beloved Master's swim workouts, the lack of racing, and all the preparations for our Italy trip as well as the trip itself all combined to keep me from the level of training most likely to induce The Zone.

But this week has been the business. It started out with a swim on Monday that finally clicked. Like finally really clicked. Dang skippy, I felt fast, in a way I haven't experienced in awhile. Tuesday was a run full of hill repeats that actually felt enjoyable (figure that one out!) Then on Wednesday, my volleyball game really came together. All of a sudden everything I touched went where I wanted it to. That's a sport where even a small bit of time away throws my timing way off, but I've been playing pretty consistently since we got back from Europe and I can finally feel it taking hold. Today was just a moderate trainer ride, so no great leaps there, but I'm looking forward to the rest of my workouts this week.

I think some of this can be attributed to just having some time off. Even though I wasn't actually doing much training this year, a little vacation from the routine usually makes everything feel fresher. And the rest of it, well I don't know where it came from but I'm going to appreciate it while it lasts.

Before I go to bed for the night, I'll mention that my favorite book on this subject is Flow by Mihály Csíkszentmihályi, I can't think of anyone else who has mined this subject to such a depth and covered it so well. From case studies and experiments to the experiences of famous folks to ordinary people, he examines the state of "Flow" (or being in the Zone) from every angle.

Wednesday, October 29, 2008

Possibly the Grossest Blog Post Ever

Well, I'm sure this isn't the grossest thing on the internet by FAR, but you've been warned. As a lifelong swimmer, I developed this neat little trick that many swimmers can do - drinking through your nose. It's helpful when you're swimming and you get a bunch of water up your nose to just open that little passage between nose and throat and let it run down - you can either swallow it or spit it out. I especially try not to swallow lake water! I don't really know what that's called, or if most people can do it, but when you're on the swim team in college it's fun to entertain people at parties by drinking beer through your nose. You know, that kind of classy thing...

So I was swimming on Monday and doing a lot of stroke work including my worst stroke, backstroke. I hate backstroke because I keep getting water on my face. I know this shouldn't bug me, because when you swim on your stomach your face is literally IN the water, so what's a little water on your face? But it really disturbs me. So the water was washing over my face as usual and I got some up my nose and did that little nose-swallowing trick.

Fast-forward to later that evening when I went out for tea with my friend Kay. We hadn't done this in months, and it's a little post-Monday-swim ritual that I really missed, so we had lots to catch up on. In the middle of it, I keep rubbing and rubbing my nose, it was really bugging me. Like I had to sneeze, then didn't, then had to, then didn't. This feeling persisted for almost a whole day until yesterday I managed to pull an entire hair out of my nose! Like a long hair. Like a hair that must've been floating around in the pool when I swallowed it through my nose.

You can say it with me.... Eeeeeeeewwwwwwwww! The hazards of swimming.

Thursday, October 23, 2008

It's a Dangerous and Beautiful World Out There


First the good news: the fall weather here has been extraordinarily beautiful, and despite the fact that my first couple of runs (after not running for a month) totally sucked, now it feels great and I knocked off a 7.5 miler this weekend pretty easily. So I'm signing up for a spring half-marathon with good confidence (barring any more injuries) that I'll have a healthy running season.

The bad news: I've had two brushes with serious danger in the last couple of days. The first, I was biking home from a volleyball game with hubby at night. He was a good hundred feet in front of me when I was passed by a car, as it turns out driven by a drunk who then proceeded to swing entirely across the bike lane, up onto the sidewalk, narrowly avoid a power pole on the sidewalk, back down onto the road and drive off. Only some very quick braking by me kept me from total annhilation. As a mom of young kids, this is the kind of thing that scares me when I get on a bicycle (especially at night).

Then yesterday while out running I was chased by a pit bull. I had to turn around and confront it (knowing that continuing to run would probably make it chase me down) and while it snapped its immense jaws in front of my face, I sternly held up a finger and said "NO! Bad Dog!", hoping fervently I was sounding like its owner, and dialing 9-1-1 with my free hand. Now I'm not one to point fingers at any one breed, after all the only dog I've ever been bit by while running was a standard poodle, but there's something about the very large and powerful jaws and teeth of a pit bull that are, well pretty darned intimidating! Fortunately, all's well that ends well. The owner turned up, the police turned up, the dog had escaped out of the owner's house by opening the front door (they lived on a busy street, so there's no way the owner wanted the dog running out into the street like that anyways). I was not eaten alive by the big doggy. But again, it makes me realize that running and biking are among the two more dangerous things you can do in this world. Skydiving, cave spelunking, underwater welding, these things have got nothing on just using our American sidewalks and bike lanes!

So I hope you all are getting to enjoy the beautiful autumn, and be safe out there!

Monday, October 13, 2008

The Swing of Things Keeps Hitting Me on the Head

Oof. Nothing worse than being out of training for a few weeks. And it's not exactly like we were sitting still in Italy or anything. I think we walked about 10 miles a day in Rome (we never ever took a bus anywhere), and after 165 miles of biking through Tuscan hills, at least my biking legs still feel fresh. But the lack of running and swimming.... well it's telling, let's just leave it at that. I wonder how long it will take to get back in the swing of things.

On the plus side, I've got some tantalizing goals dangling out there in the new year. My good friend K. is thinking she might want to do a first half-marathon, so I might be signing up for my perennial favorite, the Hippy Chick (with a name like that, can you really go wrong?) which is usually right around Mother's Day, and is all I need in the way of a Mother's Day present (hold the Hallmark, just give me a race registration please). With an eye to a fall half-Ironman, I might also tackle some cycling time trials again as well. At the very least, it gets me out on the open road in the spring, a season when I typically shun the rain and hide on my trainer. Throw a sprint and an Oly distance tri in there somewhere, and that's probably about what next season will look like.

Now if I can just start feeling like my body hasn't forgotten how to do all of this stuff, all will be well.

Friday, October 10, 2008

It's Been Awhile!


We just got back on Tuesday (morning, about 2:30 am, ugh!) from our Italy trip. I've started typing up my daily journals from the trip, and putting the entries (with photos of course, I think I only took about 4,000 of those!) up on my Blue Skies Blog. It was definitely the trip of a lifetime.

I did haul my running shoes all the way over there, with the idea that I'd take an early morning run in Rome, maybe down to the Circus Maximus (jet lag nixed that idea, unfortunately) or somewhere along the way, but realistically we were just too busy! So I hauled those running shoes back home and did go for a jog on Tuesday, and probably will hit the pavement again today.

The second week of our trip was the biking portion, and that all went amazingly well (even if you count in the times we got lost and the times we had to push the bikes and trailers up the steep hills of Tuscany!). We biked 165 miles that week from Asissi to Firenze (Florence) with all of our gear. The kids were real troopers, even on those unexpected side trips and detours. They were very excited to get on the bikes each and every day and see what the day would unveil to us. We cycled through vineyards where the grape harvest was in full swing, and ate lunch under shady olive groves.

Everyone in Italy was extremely friendly and helpful when we were on the bikes. The drivers were amazingly courteous (American drivers, please take note!) Even on narrow windy roads, a truck or car would follow us for miles at our 15 mph until they could safely pass, with nary a honk or unfriendly attitude. Though they drive very fast (compared to here) and seem to take road signs and lane lines with a much more liberal interpretation, the drivers there are very aware of everything around them (scooters zooming around the edges of the lanes, pedestrians stepping out, cyclists on the roads). We got loads of people slowing down and shouting out Bravo! or Complimento! out the window to us. A far cry from many drivers here who will just see how close they can come to you without knocking you off your bike.

One regret I have is that on the last day of our vacation, we were in San Giovanni Valdarno and that morning they were having a bicycle race on the "strada bianca" or white gravel roads of the area. There were six racers staying at the same place we were, loading up on pasta the night before. There were race options from 38k to 200k, and I would've loved to have seen it. Well, truth be told after cycling on all of those roads with the kids on the tandems, I was about burning up with jealousy for those bike racers, I wanted so badly to snap my fingers and have my own trusty bike appear, get on it, and roll out over those beautiful hills and valleys myself! Maybe some year I will go back...

But for now, we had an excellent time. I'll be putting up our detailed experiences on my other blog, and the kids are definitely hooked on bicycle touring, which was one of our goals in this whole thing. We are thinking that next summmer we may tour down the U.S. west coast on the tandems. We could easily haul our camping gear as it wouldn't weigh any less than the luggage we were hauling there (even though we managed to fit all of our clothes for four people for three weeks into two carry-on sized suitcases!)

Tuesday, September 16, 2008

Italy updates

Just a note: I'm posting any Italy updates that I can manage to type on my Blue Skies blog.

Thursday, September 11, 2008

Training Rides


Not quite as sexy as my race bike but this has been my ride for the last few weeks. We're almost ready to head to Italy with the kids and our bikes, and we've been out rolling through the local hills with the kids on the tandems (only resorting to pushing them up a hill once so far). Those of you athletes with young children... there is hope! It all started with a Burley trailer, then a tag-a-long bike, then we got them their own little two-wheelers, the training wheels came off and away they went. They've biked around town with me for years, replacing car trips to dance classes or homeschooling events. They've both competed in fun kids triathlons. Now they're ready for the ride of their lives.

We've got directions, books, maps, and a brand-new GPS. We've got spare tubes, tires, chain links, and brake pads. I've had Italian lessons loaded on my iPod for every run, walk, or quiet moment hanging out the laundry for the last two months. We're as prepared as we're going to be. And on Saturday we roll out of here for three and a half weeks in Italia. Wow!

Saturday, September 06, 2008

Annual Adventures at Waldo


This will most likely be one of the few blog posts I manage to scribble before we leave for Italy next Saturday (OMG!) The number of details rattling in my brain is mind-boggling, but we managed to still throw our camping gear in the van and make it up to our favorite lake for Mackenzie's 12th (simply not possible...he's twelve???) birthday. The thing he most wanted to do was to camp at a lake and go kayaking. So we met my mom and a bunch of friends up at Waldo Lake and broke out some s'mores to celebrate. At 4:14 in the afternoon, he became a 12 year old on the shore of the lake.

As soon as we got settled in at camp and tromped down to the water's edge, I could feel the water pulling at me like some kind of crazy addiction. I couldn't just NOT get in. Good thing I brought my wetsuit, Waldo Lake is cold and clear as glass. Last year when we camped here I went for a short swim, but without a wetsuit I couldn't go very far out past the shallows where it's (relatively) warmer. This year Mackenzie kayaked with me while I swam out and around an island over much deeper water. What a trip, it was like hovering over a canyon as the water got deeper, yet was still almost as clear as the air, and the bottom fell farther and farther beneath us. The only thing I've ever felt like that before was wall diving on coral reefs in some extremely good visibility, where you just sort of float out over the abyss.

One advantage to the wetsuit that I've recently discovered is that if I just keep it on, I can stay in such freezing water and play with the kids (who are seemingly immune to the cold). So I kept my wetsuit on for about three hours and alternately swam with the kids and did laps around the island with either Mackenzie or my mom in the kayak with me. As is the case every time I end up at Waldo Lake, I feel supremely blessed to be in one of the world's most beautiful places. Here's a pic of my mom in her kayak. You can see the wonderful clarity of the water, and her adventurous spirit. She's such a great pal!


While at Waldo, a friend of mine took me mountain biking. I hadn't been in a very long time and honestly, I'm a total scaredy cat when it comes to stuff like that. So I was Very Very Brave and went out on this rooty rocky trail with her that goes around the lake (I'm sure to a dedicated single-tracker this trail would be child's play, but it intimidated me). I think it's a good idea to jump out of our personal comfort zones every so often, at least that's what I tried to tell myself as I bumped and ground over the obstacles. But I have to admit that after about an hour I really relaxed into it and was enjoying myself, not to mention shouting "wheeeee!" when I managed to make it over a particularly challenging (to me) rocky bit.

I'm also pushing my comfort zone in a completely different way these days. Mackenzie is growing up, becoming independent, doing things like paddling away from me into the lake by himself. It gives me new appreciation for my mom and her fussing over me whenever she sees me swimming in open water. It's hard to let your kids go, even when it's something you know they love to do. And truthfully, there were times when I never thought I'd see the day where my son was so independent in this way. I mean, this is the kid who was so freaked out he wouldn't get on the Storybook Boats at Disneyland. They were "too tippy" and he totally wigged out and we left that ride when he was little. And now he jumps in a kayak and paddles out into this deep deep lake? Parenthood freaks me the heck out sometimes. But at the same time I'm totally thrilled for him, this amazing creature that I get to call my son.

In any case, it was a lovely weekend, followed by a more traditional birthday party once we returned to town. My sis and brother-in-law came down for a few days and we all had a great time. I was glad that we squeezed in those couple of lovely days at the lake though, a fall tradition that I wouldn't have wanted to miss.