Lake Logan Triathlon

I'm hooked. Completely and totally hooked.

The Lake Logan Sprint Triathlon was AWESOME.

Background: I went with my friends Hannah and Chad, and some SMR friends (Rick and Keila) had signed up too. I borrowed a road bike from my friend Tim, who was nice enough to not only loan me the bike, but to also put pedals that would work with my shoes and give it a proper tune up. This would be my 3rd time on a road bike. (The Friday before the race was my 2nd time, I trialed the roads and did 11.55 miles in 50 minutes.) I have done two "hard" swim workouts this year, and about 5-6 total swim workouts. (About 8 in the last 10 years total - a blessing in disguise, being "forced" to swim as a child.) And the running you probably know... I have run 6 times in the last 6 weeks - two of those being races. But I'm still in decent shape with all the mountain biking and running in the previous months.

So. Race day. My mom had so lovingly agreed to join for support, knowing it meant a 4:45 wake-up time. (My mom rocks.) We got there and it was foggy and beautiful. It was dawn - about 6:10am when we parked the car. The lake looked as smooth as glass. The atmosphere had a swim meet quality. It was friendly and busy and happy. It reminded me of a group of people who were old friends, who came together for something they loved. I guess that's the actuality too.

We parked and I got all my various gear together. We parked on the opposite side of the river and walked across the bridge to the transition area. As we exited the lot, I heard the familiar voice of Hannah. She and Chad had just got all their gear together, and we walked over together, alive with the buzz of adventure - the feeling of trying something new, putting yourself out there, and knowing a good time would be had either way. There is something so fabulous about being with amazing people, in such a beautiful setting, preparing to physically exhaust themselves by choice, with a huge smile the whole time. It's spirit.

I set up my station. I rolled my socks into my bike shoes (with cornstarch), loosened my running shoes, taped my gel blocks and gloves to my bike handles, put my helmet on the handlebars, and put my bike in the correct gear. I put my inhaler in my bike shorts pocket, folded up my towel on the dewy grass, ensured my drink was placed in the bike holder, set out my cap and goggles, put an extra hair tie on the bike handlebars, and set out my hat. Bike number on bike tube, helmet number on, number pinned to shirt to put on before running. Check, check, check.

Next was the timing chip and marking station. (And I must admit, I felt really badass having my number Sharpied on my arms and legs.) Left ankle, timing chip, bilateral arms and quads - race number, right calf, age. Ok. Age! What a great thing to be able to see as the 45-year-old women FLY by you on the bike. Seriously. (Mental thought: Oh no, it's fine, she's not in my age group, but DANG, look at her leg muscles. Maybe I'll be a badass in 15 years too.) Anyways, back to the story. I'm chipped, marked, organized, half-dressed, and cold. My toes are numb in this beautiful morning dew. I learned today that shivering uses 500% more oxygen by the heart than being warm. 500%! Glad I didn't know that Sunday.

So I found Rick. Keila had injured her leg at a race series and was unable to come. I hated to miss her (and hate she's injured) but it was fabulous to see Rick. I compared stations with Hannah. We ran over equipment, shared anxiety and excitement, took some pictures. Mom found a great spectator spot, became official photographer of the day, and pulled out the camping chair. What dedication.

So we pulled on the cap and grabbed the goggles. We headed across the bridge to the swim start. Hannah and I were wave three. Chad was wave 2, and I believe Rick was wave 1. We had 4 minutes between waves. We waded in the water. Some people warmed up. We chatted instead. The cool morning made the water feel great. It reperfused our toes. (My Grandpa, having had boy scouts at Camp Daniel Boone, warned me of the frigid water temperatures. We were lucky that it was actually 75 degrees!)

I missed Rick getting in, but wave 1 entered the water. The horn sounded, they were off. "Wave 2, enter the water." We told Chad good luck. Horn sounded. We filed across the dock, waiting for our turn to enter. "Wave 3, enter the water." Good luck Hannah! Jump in... hey - not too cold, but it still took my breath. I had never done an open water swim. I went to the front, terrified of being kicked. 1 1/2 minutes. 1 minute, 30 seconds. This treading water was making me nervous too! 10 second countdown. Horn sounded.

My strategy was to stay as straight as possible. Straight for the first buoy. The people kind of fell away. I looked up periodically to check my location. Ok, buoy still there. Then the mental thought "Crap! Am I going to get tangled up in some buoy-holding rope and drown?" Anxiety ridden, I was breathing every stroke for a while - which is unlike me. I'm a 3-5er. I turned the first corner and there was a girl to my right, swimming even with me. She had been right behind me the entire first straight-away. I wanted her to go first; I didn't like someone right behind me so I let her go ahead. Second turn - now just straight to the dock. I noticed I looked up about every 10 strokes. It felt too often, so I started trying to go to 25. I made it to 15 once. I wanted to keep checking. (I'm sure made the swim slower, but hey, I didn't run into anyone or veer off course too far, so that's good!) The last 100 meters or so, we caught up with some wave 2 folks. It got a little congested under the bridge, as well as about 10 degrees colder where the river entered the lake. This took my breath a bit more. I skirted around people and made my way to the dock. Okay, arms pull me up and ...... Crap! I can't get on the freaking dock! I flopped over onto my side (I'm sure looking fabulous). Mom said it looked pretty funny later. Okay. Swim - check. Now I had to run from the dock, down the grass to the back of the transition station to get my bike.

I was short of breath, so I didn't rush too much at the station. Bike shorts on, socks and shoes on, swig of water. Inhaler in pocket. Helmet on and fastened. Run with bike to mounting line. Ahhhh! This is a blast!!!

 

Mounted bike, and was off. Well, as off as I could be. The bike portion was my Everest here. It started out uphill. I went slowly - one to catch my breath and two because it was hard! I kept pushing. The downhills (I think) are one place cyclist gain speed, but I'm not too comfortable going super fast, because I'm just not used to it. It was a beautiful course though - rolling hills and farmland. I was surprised how few people were around me, knowing this was a race of almost 200 people. A lot of people passed me. I didn't really mind though. I pushed as hard as I could, but tried to remember to conserve energy for the run. I had my gatorade/green tea/honey mixed drink. (It was not good.) Then I kind of freaked myself out thinking of the 3 cups of coffee earlier that day, then green tea. I didn't want to have a heart attack. (Like I needed more adrenaline. Geez. Sometimes I feel this is the blog inside the head of an extremely anxious person. Hell, that's probably why I love running. Whatever.) I passed one girl. Just one, but hey, that's okay. It was pretty fun, but I was excited when I knew we were on that final downhill back to the transition stations. I hopped off my bike at the dismount line and ran it down the road, into the transition station to do my favorite - running!!!

Transition station went pretty smooth. I racked my bike, switched shoes, grabbed my shirt and had and off I went (struggling to put shirt over head and run simultaneously).

Ahhh, the run. How fun, how great, how... Crap. I'm EXHAUSTED. About 1/10 mile in, I realized how tired I was. I told myself I should have demolished that disgusting drink. Hey though, this is my favorite part. I decided to enjoy it, and try to run the whole way, even if it was slow. I crossed the bridge and there was Rick! I shared my feelings, with a smile. "Holy crap Rick, I'm exhausted!" (I become very eloquent when hypoglycemic.) He (I believe) was feeling good. He seemed to be running well. We chatted a bit - then I continued on. Hey - there's Hannah! We chatted too. I again, shared my feelings, oh so eloquently. She was encouraging as always. I hopefully encouraged back (I was in my own world, I think I did) and continued on. My head told me, "Just keep running. Just keep running. Slow down a little if you need to - just keep running. If you walk, you may not be able to start again". At the 1 mile mark, the aid station had some water - or so I thought. I took a sip, and I don't know what it really was (tea, powerade?), but it was not what I was wanting at the time. Hey - only two more miles! (Aww! I hate it's almost over!) Doo de doo. 1.5 mile turnaround - now the best part, a slight downhill the whole way back! My shin was alright, but my right knee was hurting. Ugh that right knee. What to do? I just tuned it out and kept pushing. I felt like I was just jogging though. Like 8:15 pace or so. (Turns out, it was under 7:30) With about 1/2 mile left, I got that end of the race feeling. I pretended like I had been running only, and had a good kick left. This lasted about 12 steps. Oh well. Just keep up a pace. I was breathing way too fast as it was. Last turn - I can see the finish line! I didn't speed up though, just kept the pace. A guy shot past me - I encouraged him - and kept plugging away. Ahh, BEEP, through the last timing chip chirp.

Breathe, breathe, breathe, breathe, breathe. I was handed a water, used the inhaler, got my chip cut off, walked around the gate and there came Hannah! Woo-hoo!!!! Chad walked over  - he had already finished too! In came Rick! Yay! Great race!!! We caught our breath, mom came over, and I don't even know what was said. I think I gushed about how fun it was, but it may have been how hard it was. I don't remember.

We took more pictures. Hung around and absorbed the experience. I had some watermelon and cantaloupe, as well as a turkey and cheese sandwich from the sponsors.

We stayed for awards. Rick won his age group! I got 3rd, and Hannah got a very close 4th - making us perfect training partners. We all had a blast - I can't stop looking at pictures.

 My times were as follows:  

Swim: 5 00:11:26    T1: 00:01:46   Bike: 41 00:50:57   T2: 00:01:24   Run: 13 00:23:21   Total: 01:28:52

I miss Sunday. I had Guster lyrics in my head, "I wish tomorrow was like today." I am officially hooked. I can't wait to find another one. I am definitely doing this one next year - it was so beautiful. I hated it was over so quickly - I may do the international distance that's on Saturday in 2011.

All in all, if you can't tell, this was epic. (In the words of a friend.) The people, the experience, the atmosphere, the setting. All epic. (And highly recommended to all.) Epic.

I'm Trying a Tri...

So my shins are feeling a slight improvement. (YAAAAYYYYY!!!)

I have worn the orthotics all week at work, and iced at least three times a day, if not more. No running or biking this week so far, just one swim. (I feel a little lazy.) My friend has so generously lent me his road bike, and put my pedals on it for me. I get to try that out today (maybe) and am definitely going on a road ride to get used to the experience tomorrow afternoon with a friend also doing the triathlon. I'm getting really excited!

I just watched a video of last year's Lake Logan sprint triathlon. The part I am most nervous about (the swim start) turns out to have been an in-water start. (At least it was last year.) That brings my anxiety down considerably.

I am debating attire, from shorts to shoes.

May go look at Frugal Backpacker today for some tri shorts. I don't want to spend a lot if I'm not going to like the experience. (Even though, it seems like it will suit me perfectly. Rushing through transition stations will be just what my high-strung self loves.) I was just going to throw on some running shorts over my suit to bike and run, but my friend said that the bike seat may chafe my legs without longer shorts. I don't want that.

Shoes wise, I think I have decided on some old Mizuno road shoes. They look really worn, because I wore them on trails primarily, but I think they have only abut 200 miles on them. (Picture included to spice up the post.)

Also, I have come to the conclusion that my beloved Garmin will not be joining me. I don't think you can swim with one, and it really doesnt' seem to be good for me to race with one anyways. I really don't need to know each quarter mile, do I? I'm sure I'll deal with it.

\
But anyways, the gist of the post is to say...

I'm getting so very excited!!! Yay!

Plea for Help

Thinking of trying a new pair of shoes.

My cousin gave me some words of wisdom. He is a life-long runner as well as multiple Boston qualifier - way under the time cut-off. I figured he may know a thing or two that all the medical professionals I have seen don't seem to be seeing.

So, I will dissect my running shoe history for you here. Well, the last three pairs at least.

Shoe #1

Trained for Shut-In last year - ended up with incredible shin splints and hip flexor injury, as well as bilateral hip bursitis and a right labral "abnormality"

Consideration: increased mileage exponentially compared to any time in the past, and basically only ran uphill and hard for 3 months.

Shoe #2

Bought right before I got injured, but minimally ran on them to avoid injury. This was my come-back-to-running shoe this winter and spring. I probably have about 350 miles on them. 

Shoe #3

I got these right after DuPont half. I got these because I wanted the newest model. It wasn't really time, but I had heard to have two pairs and switch them out occasionally was good for you. (And who can pass up an excuse to buy a new pair of running shoes?) 

Well, as I write this blog, my conscious reminds me that I also went barefoot, and that maybe should count as a shoe choice:

Shoe #4:

Shoeless (I'll spare you the picture of my bare feet.)

Late last summer, I was made orthotics by a physical therapist because I pronate. Apparently I even pronate some just standing there, AND I have really high arches. Okay then. So I was instructed to wear the orthotics day in, day out - until my shins healed. I did last summer.

Chaco's everywhere around me. My favorite sandal, there at home, in the shoe bin, begging to be taken for a stroll. My toes needed some air, but I was a good patient. Kept the orthotics in. ALL SUMMER.

Well, I got to thinking today. After my barefoot stint with running, I stopped wearing my orthotics in my work shoes. (Possible culprit 1) I need some new ones, after just 10 hours my toes start to hurt from being squished in them. When I don't use the orthotics, my toes have enough room. I would just wear another pair to work, but it's not that easy. My shoes don't walk around an office. They often walk through urine, "super-bug" contagious infections, vomit, poop, blood... you name it. Maybe I need new work shoes too.

Back to the story... I did get those horrible shin splints after the two weeks on road. (Possible culprit 2)

Another interesting discovery... When I put pressure on the lateral side of my foot (where the orthotic makes me go) my shin splint hurts very badly. When I put pressure on the medial side of my foot, like the ball of the foot, or even just that medial side, my shin barely hutrs. So, it the orthotic helping or hurting? Conflincting evidence, right?

Excuse me for a second... (ARRRRRRGGGHH!!!!!!)

So again. Back to the question. Do I...

1. Start wearing orthotics at work? (I guess?)

2. Get new work shoes? (ASAP)

3. Get new running shoes? (inconclusive)

4. Keep icing multiple times a day? (Y)

5. Take off until triathlon on Sunday? (Y)

6. Beg for any input from friends, no matter what background (non-medical)? (Y)

Does anyone see some puzzle piece that is in plain sight that I can't seem to see anymore?

2.16 miles of hell

So I tried something new.

In light of my upcoming inaugural triathlon, (in addition to the fact that I have worked and not done any exercise in 4 days), I decided to do a hard bike ride, then tack on a few miles running. I have done both before, but I always run first because I feel I would be less likely to be injured if I am running strong and biking weak. So...

When I bike, my right knee always gives me some weird trouble. I don't know how else to describe it. Occasionally my left has patellar pain too, it always goes away when I stop biking. So I went on my bike ride, a little after noon so it was hot as crap.

I have heard there is some threshold you meet at 90 minutes of exercise so I wanted to be running after I had reached that threshold. (I don't really know what I am talking about, I guess I need to do some research.) I ended up doing a little over 11 miles in 91 minutes (not overachieving here). Bike Portion Well, I took a little time in loading up my bike and switching shoes... and off I went.

My right knee felt like someone had put glue into the joint. It was incredibly stiff and painful. And it wasn't just that outer part that usually hurts when I run, it was the entire freaking joint. So, 0.11 in, I walked. I stretched that knee and popped it about 12 times, thinking this would loosen it up. Over the course of the 2.16 miles, I walked multiple times. My average pace was 10:30. Run Portion There goes my 22:00 5k after the swim and bike sections I was hoping for.

It was really frustrating. I wanted to keep running, but I was exhausted. I'd walk for a bit, then felt great, like I could run and actually pick up the pace, but about 75 steps in, I'd feel exhausted again. Every time. It was kind of funny, in a way. I hadn't had anything but breakfast, but I don't think that was it. That's a transition I am going to have to get used to. I wasn't too hard on myself though. It was a first, and that's how they go sometimes. It's good because it gives me something to work on.

And now for my quick ADHD pharagraph...

I don't really sweat incredible amounts - especially my face. Even if it's 90 degrees, I usually just bead up on my face. Today I don't know why, because it was only 83 or something, but I was pouring sweat. Come to think of it, I did drink my CamelBak dry. It was awesome though, I love to sweat. I drove a ways up Bent Creek Gap, and sat in the river for about 10 minutes to cool down my legs.

Therefore, my plan now, is to try and bike just even a little, before each run. I kept thinking of that triathlon I watched on Universal Sports. They were flying. I figure this will get me into incredible shape, because it totally kicked my ass today. We'll see.

Riverbound Race Series 15k

The 15k. I really enjoy this distance. It's long, but not too long. So, I had taken most of the previous three weeks off from running. I did a barefoot run (3 miles) about a week in and then last Wednesday tried out the legs with a 4 miler and then raced on Saturday. However, I had done a fair amount of mountain biking to supplement my fitness. My shins were suprisingly quiet during the entire race. The right knee got uncomfortable, but I have gotten used to that one.

I was excited about going to this race because of the people I would see. I was meeting my friend Brian, who I hadn't seen since the DuPont half. Christina would be there with a unique perspective, since it was also her wedding day. My 2nd and 3rd cousins Missy and Abby would also be there - racing the 5k. Coming back from three weeks off, I figured I'd just take my time, and enjoy the company.

Knowing the mistake that had made the 10k so miserable, I started slow. I did not try and get in front of anyone here. Brian and I ran together and caught up on eachother's running lives. We chatted races, injuries and experiences. It made almost 4 miles go by very easily. Brian also shared the pour-the-aid-station-water-on-your-head stragety. At first it felt weird, but Charlotte in July made it a necessity. It really helped me to keep my body temperature down! I was planning on taking my time, and enjoying this experience. At this time, the entire wave we were in began to slow. There was an article in one of the magazines I get, about the middle miles. Apparently this is a place where the miles slow for everyone. I was fine for a bit, but then got antsy so I picked up the pace, and continued on my own.

I started thinking about the middle miles at this point. I like them. They are what make a longer run a longer run. They are the ones that test you, and push you. I knew that they could also break me, so I tried out a stragety. If I was behind someone that I wanted to pass, I would see if I could "regain my breathing". (The phrase my head came up with.) If I was behind them and had breath control, I would be allowed to pass them. This stragety seemed to work well, and didn't let me get my ass kicked by trying to go too hard. There was no hurry, and I was running for the experience. (I had to put in the back of my mind the part of me that likes the push-until-you-drop-experience.) Basically this is how I completed the rest of the race. If my breathing got out of control, I'd slow my pace. I walked the steep hills. I didn't judge myself for it. I even decided to walk at mile 8 for 50 steps so that I could have a good finish. (I'm a counter.)

The race ends around the "river". It's out in the open. Once I got to this part, I was pretty tired. I had been pushing decently for nearly an hour and a half. I knew I didn't have much of a kick left in me. There was a guy on the side observing, so I asked him if anyone would be able to overtake me. He said "no - you're wide open". Ahhh. I just kept my pace until the end. I saw Abby and Missy on the side cheering and I smiled. I love my family!

It was a great race. I didn't have that horrible negative self-talk this time. I started slow and enjoyed the run. At the finish I had no idea how I'd done, and I didn't care too much. I had really enjoyed the run. When you're off for weeks, getting to do a long run is a gift. I'm actually looking forward to the half marathon. (I was dreading this run, just a bit, despite all the good people I knew I'd see.) Christina actually ended up getting sick at mile 4, and left to get ready for her wedding that afternoon. I also met Pearce, a new friend who discovered my blog while searching about the riverbound series. Brian ended up having a good race - I believe his injury stayed under control. Abby and Missy I believe had fun - and both finished 2nd in their age group.

I ended up 2nd in my age group. My time was 1:27:42. I think I was about 10 minutes behind the first girl in my age group. (wow!) I was pleased. It was fun and I enjoyed it. I hadn't run over 4 miles in weeks. Good run. I appreciate the gift.

Roads are my meat-grinder

So, the shin splints have gotten me. Again. (Ultimately why Shut-In didn't happen last year.) I had switched to a majority of roads for about two weeks, some to save gas, some to try and utilize my location for what it is, and some to run with my Smoky Mountain Relay friends. I'm not sure what actually did me in, but the roads, speed drills against my friend Marc, or different shoes could all be likely reasons.

I found myself having to back out of some races, and back off in others. I have decided to do just a half marathon in LeHigh Valley, and am not going to get the Triple Lakes run in at all. My friend Brenda has told me to pick the one I want to focus on, and not worry about the others. Easier said than done, but I'm trying.

I have been biking and hiking. I tried a barefoot trail run because I knew it'd make me go slow, and ended up breaking my toe. I have gotten up to almost 3 miles barefoot each run so I don't think it was anything to do with the shins, just the Universe telling me to keep resting.

It's heartbreaking. I don't feel like I have gotten the outdoor time I need, despite a 9 hour hike yesterday. I have discovered that it's not the outdoor time, it's the type of outdoor time. It's the running. It's the love of the feeling. So I am limiting myself - or trying to. Shut-In training starts the first of August. I got the email last week. Heal heal heal. Don't start with an injury. I'll run it fast or slow if healthy, but not if injured.

Here's to you, land of trails, may I run with you soon.

Downfalls of attempted organization

Training schedules are constantly evolving for me. In fact, I just read today in Running Times that they have a new training plan personalization feature. I'm going to check it out this week. My current training schedule (Hal Higdon) has me at four days a week. I picked this one initially because it focuses more on the mileage and less on speed work. (I love speed work. I've been told of injury risk and experienced  it once post session though. I really think I go too fast for my true abilities.) Anyhow, the point is, I don't stick to schedules well. The reasons vary day-to-day.

I usually run alone and I love running alone, but once every week or two, it's nice to have company. I was talking with one of my running partners last week about this, we were discussing how the opportunity can often disrupt a training schedule. He was rearranging for travel and I was rearranging for him. But... it's a fun opportunity. How does one not take it? Running in company has nice benefits. In a long run, it makes me go slower. I often chat during these long runs and when you can barely control your breathing, talking doesn't work so well.

I seem to hurt a lot. Injury hurt, or verge of injury hurt. (See: I'd rather be running) So I take a few days and cross-train. Then my schedule is completely thrown. I've been training through two pains for the last 5 months, but I am able to keep training with them if I do it right.

I run enthusiastically because I love it. If I am feeling good, I am going to go run 8 miles. If I feel good the next day, I will do the same. By the third day, I have realized this may be detrimental, and cut it down to a five-miler. Fourth day, I cannot walk comfortably and I have to take off 5 days. Ugh. Seems like I could go for some self-control. Yeah, well I have gotten better. That's why I finally tried to start sticking to my training schedule - which is how this whole post started. I found a good quote for this. "I prefer the folly of enthusiasm to the indifference of wisdom." - Anatole France

Another issue I have experienced is that I am not good at rearranging the week for races or schedule switch-ups. Races get me the most. They're always on long run day, and long run always gets sacrificed. So, I tack on a few miles to some other runs during the week. (The wrong thing to do, I know.)

I think this topic has come to be important to me because I am attempting to train for a marathon in early September. I don't feel I will be properly trained unless I follow the schedule. I am getting nervous about signing up for the full and am now considering the half. (But I'd love to do the full!)

I'll figure it all out. But for now... off for a run .. Ahhhhh.