Crash, Collarbone, and Coming Back

Crash — check.

Collarbone — broken.

Coming back …. work in progress.

A little over six weeks ago.  The day was Sunday.  The date was July 13th.  It was going to be a long training day with great friends.  We were one week out from Chelanman, an Olympic distance triathlon.  I met Roxie and Rusty at Lake Padden for a swim, which oddly I have no recollection of whatsoever.  I know we swam, I just can’t recall ANY of it, not even driving to the lake or what I ate for breakfast that morning.  But, I know I swam and then we all set out for a long 50+ bike ride with a run to follow.  This date was also going to mark my 54th day of running straight.  My runstreak was going amazing!

I do recall some of my bike ride from Lake Padden to Chuckanut.  I also remember passing a unicyclist and taking a picture of him behind me.

biking cycling unicyclist

I almost hit this weird patch in the pavement along Chuckanut Dr and my heart was racing, thinking I was going to crash.  I didn’t however.  Not then …

biking cycling selfie

As Roxie and I were coming out of Chuckanut Dr and onto the Skagit Flats, Rusty was about 200 feet in front of us.  We were riding comfortably side by side in our aero position.  AND, we just so happened to be talking about how nice it was to be able to ride next to someone and feel completely at ease knowing that neither one of you would make any overt moves to put the other in danger.

and then …

BAM!

Without warning, it was like our front tires were magnetized, as they sucked in with such force and sent both of us flying.  In less than a second, we tasted pavement.  There was no time to react or think in this split second, we were already down before the thought popped in my head.

Our speeds had been between 21 and 24 mph, which propelled the both of so violently that neither of us could do anything to recover or break the fall.  I went down directly on my right shoulder and spun around on my right shoulder-blade.  I could feel the loose gravel below me, hot and burning.  I had no idea where my bike was, but I looked ahead of me and could see Roxie about 15 feet away on her back and looking at me.

I was grabbing my right arm and trying to get up to get to her.  I was kicking my legs and yelling for Roxie, apologizing because I had no idea what had just happened.  Rusty came running back to us and I could hear him telling me to stay still.  I could hear Roxie calling to me and apologizing too and all I wanted to do was get over to her to make sure she was okay.

I was a mess.  Something hurt so incredibly bad, it was a type of pain I had never felt before.  I realized I was grabbing my right upper arm and holding it close with my left hand, but did not know why.  I had never broken a bone in my life … surely this couldn’t be broken.  Just badly bruised I’m sure.  Maybe not … it hurt like hell.  OH DAMN!

I was pissed.  Thoughts of my race the following weekend went through my head.  This could not be happening.  Get me up.  Roxie!  Someone call my husband.  Mother F’er!  Aaaggggghhhhh NOOOOO!

Volunteer firefighters showed up and they were kind.  My RoadID was on my wrist but the older volunteer couldn’t understand to read the number, so I just gave him my husband’s number.  It didn’t matter though because Rusty had already called Dean.  Rusty was taking care of the both of us.  The first ambulance arrived and took Roxie because she hit her head hard and was in and out of consciousness.  I was sick to my stomach.  What the hell just happened?  All I could picture was our wheels coming together and the sound of the metal tangling and throwing us.  I just cried.  BECAUSE I was mad, pissed, confused, hurt, and sad that Roxie had been injured.

The second ambulance came for me and before they even tried to move me, they started an IV and gave me some pain meds.  More flowed in the ambulance and I remember taking one photo …

ambulance ride bike shoes

 

The emergency room was a blur.  I think I was on so many pain meds by this time.  My husband and daughter showed up and I immediately started bawling and apologizing.

bike crash road rash

The x-rays were taken right in my room and showed a broken right collarbone …

broken collarbone

 

I was told that most people don’t have surgery for a broken collarbone and it would possibly heal on its own, but since it was broken in more than one place with fragments in between, I might want to think about seeing an orthopedic surgeon for surgery.  I made my way to Roxie’s room as we were both being discharged at the same time.  Just walking a few feet to her room, I broke out in a sweat and had to sit down.  It was not a pretty site and I felt nauseous.

ER broken collarbone sick

We finally made it out of the hospital and picked up our bikes, which were so graciously taken to the nearby fire hall for safekeeping.  The ride home was a pukefest and I felt horrible for my family having to listen to me.  It hurt so bad to throw up because I didn’t have anything in me to throw up and it was moving my shoulder all around.  UGH!

The next several days were spent high on pain medications because the pain was quite literally, the worst I had ever felt.  It hurt to sleep, to move, and I was a dirty mess!  I was frustrated that I couldn’t get into the orthopedic surgeon until Friday, July 18th, five days after my accident.  However, once I did get in, the doc wanted to get me in for surgery right away to fix my collarbone, which was the first bit relief I had all week.  Finally, someone to fix it!  I offered him all sort of gift cards and incentives to fix it right then and there that day, but he laughed and said he liked my motivation, but suggested Tuesday afternoon.   Tuesday it was!

Surgery day:  July 22nd.  I was excited and nervous.  I just wanted to be fixed and whole again.  Surgery was uneventful for me as I was under a pain/nerve block and anesthesia.  Once the both of those wore off … sometime the next day …

ohhhhhh man …

WORST PAIN EVER!  Even worse than the initial bike crash.  What did I do?  How long will this last?  And, my pain meds weren’t even cutting through the pain.  Thankfully, the worst of the pain was over within 48 hours and I was just really uncomfortable for the next week.  My daughter was magnificent and took such awesome care of me, keeping me on schedule with my pain meds.  The next week was spent in bed, watching a bit (or a lot) of Netflix and sleeping.  I had never slept so much in my life!

Every day was better and better and I went off all my pain meds one week post surgery.  I signed up for another 70.3 (Oceanside) and also planned my first 50K in December.  Hey … I’m an optimist!

But, even optimists have their days of disappointment.  For me, this came 3 weeks post surgery at my first follow-up appointment with my surgeon.  I was ready to start physical therapy and most of all, run again!  I was all smiles while I waited.  I envisioned the doc telling me that I was ahead of most of his patients.  I mean, after all, I was off all my pain meds completely after just one week post surgery and I was starting to feel good.  (confession:  I may have also googled PT exercises post CB surgery and tried doing a couple of them on my own using pain as my guide … I will soon find out that this was NOT a good idea.  A very bad idea in fact).

He had me go take some X-rays and then I waited.

…. then … the worst news:

my collarbone was STILL BROKEN.  What?!!! How can it still be broken?!  I was so dumbfounded and upset.  I was told not to move it AT ALL and keep it in the sling if I wanted it to heal properly.  I told my doctor that I had been doing a couple of very easy exercises and was promptly told to stop doing that.  I was told that I was NOT to use pain as my guide because I had no concept of pain … huh?

The doctor leaned in, looked me straight in the eyes and said, “Gina, you are an Ironman.  You can’t use pain as your guide.  You have no concept of pain.”

Point.  Taken.

 

broken collarbone surgery plate

I left the office feeling an all time low.  What a setback.  More sling life.  BUT!  Two positives:  he told me I could drive and I could cycle on my trainer sitting up and keeping my arm tucked in.  DEAL!

Other stellar positives include my wonderful friends and family who have gone out of their way to make my recovery the best.  I have received the most beautiful flowers, food, magazines, friends spending their time with me, phone calls, and texts.  My heart has been overwhelmed with the support.  One friend even sent me his ultrasound device to heal broken bones.  To those friends and family who have been there for me or have thought about me … I thank you!  It has meant the world to me.

AND … as most of you know, I haven’t been just holed up in my house.  I have been able to get out and about with some help and below are some of my favorite outings:

 

ironman whistler olympic rings

 

fragrance lake hike broken collarbone

 

spirit lake broken collarbone

 

SUP broken collarbone

 

Lake Stevens 70.3 Ironman broken collarbone

 

smokes birthday broken collarbone

 

family broken collarbone

 

driving starbucks broken collarbone

 

cycling trainer broken collarbone

 

One more week and I see the doc again (Sept 5th).  Praying for some good news … like perhaps I can go back to work and also RUN again!

 

 

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Journey to 140.6 – the last 14 weeks

In less than a week — my second Ironman will be reality!

Am I nervous?  Hell ya!

Anxious?  Yup.

Scattered? … what was the question?

Am I capable?  Darn tuttin!

I know I have worked my butt off the last 14 weeks — thanks to my awesome coach, Daryl!  So much so, in fact, it has been nearly impossible to keep up with blogging!  Fourteen weeks went by in a hurry and although I made several attempts and drafts for my weekly training reports … well, they just stayed in draft form.  #sorryimnotsorry

In a nut shell — here is what I’ve accomplished the last 14 weeks:

125 hours and 5 minutes of swimming, biking, and running

1512 total miles of swimming, biking, and running. 

101 workouts

I’ve gotta say, after adding those totals … I was pretty pleased.  I’ve trained harder and smarter this year and I’ve been able to ride the Whistler course two times.  I feel prepared in my training and know that I won’t make any physical gains this last week.

Mental preparedness is now my calling.

“Swim to ride, ride to run, run to win,” says my coach.  Cheers to that!

IM run photo

 

IM 70.3 Boise Race Report

boise IM finish

With my race bag packed two days ahead of schedule, I was more than ready to take on IM 70.3 Boise.

5:30 am rolled around the Thursday before, and I said goodbye to the family and drove away.  This would be my first, and hopefully my last, LONG solo driving adventure.  I made six pit-stops along the way before arriving in Boise some 10 hours later.  My child-hood friend, Rae, had invited me to stay with her and her husband, Casey, for the long weekend.  Both being triathletes, and having done Boise in the past, Rae and Casey were a wealth of knowledge and inspiration.

Boise day-of-race, I was told, was a crap-shoot.  The weather often toyed between down-pour rain and freezing temperatures (2012) and soon-to-be, sweltering hot this year.  I was also told the bike course was always windy.  ALWAYS.  So, I’d better hold back on pushing too hard on the bike and save some energy for the run.

Rae chauffeured me around, which I loved because I didn’t have to figure out where to go, when to be there, etc.  We headed for packet pick-up Thursday night.  It was a seamless process and very well-organized with tons of volunteers.  It could have been that I also beat the rush of the crowd that were due to show up on Friday to check-in since race day was Saturday.  In any case, it was super cinchy and I was in and out in no time!  I was also able to add my local TRI team to the IM 70.3 Boise list, The Bellingham TRI Club, at the last-minute.

The expo was pretty non-existent, compared to other events I’ve been to, but what I really cared about was the IM 70.3 Boise gear!  I scored:: new Tri shorts, pint glass, water bottle, t-shirt, M-dot ornament, and cookie cutter.  Cheesy I know, but I like that stuff!

My highlight on Thursday, besides being in Boise for the first time, was meeting Alexander Ford and his family, and other FurtherFasterForever Tri Peeps who I have been following on Instagram.  We met down at a local brewery, called 10 Barrel.

f3 peeps

On Friday, I did a quick shake out bike and run and Rae joined me.  It was already so hot out!

ride/run shake out

We took my bike to check in at T1 at Lucky Peak Reservoir, where the swim was going to be.  Looking out at the water, the first thing I noticed was all the waves and choppiness from the wind.  Oh my.  A bit of panic set in.  I gulped.  Rae asked me if I wanted to get in.  Uh …. no thanks.  I think I’ll wait until tomorrow and wing it.  (and, PRAY that the wind dies down between now and race time).

Not so calm ...
Not so calm …

trek speed concept wsd

Friday night dinner was home-cooked spaghetti with french bread. YUMO! (thanks Rae!)  I prepared my race bags and made my hydration bottles.  On my down tube, I made a mixture of 3 scoops CarboPro with GUbrew electrolytes.  I froze this bottle and intended to sip from it every ten minutes on the bike until it was finished.  My aerobar bottle was water with GUbrew and I packed two more GUbrew electrolyte tabs for replacing the water at the aid stations on the bike course.  With one bottle in the freezer and the other in the refrigerator, I bid everyone goodnight.

Race morning, I slept in a bit.  After all, IM 70.3 Boise is a 12:00 start.  I don’t know any other 70.3 races that have a start time this late, and I’m not a fan.  With the heat of the day ahead, I would have much preferred a morning start time.

pre race breakfast

I had my pre-race breakfast, 1/2 plain bagel with a banana and a cup of coffee.  I can’t eat much before a race and I knew I had been carbo loading and eating and hydrating with electrolytes really well the past few days, so that didn’t worry me.  We left Rae’s house around 9:15 and headed to T2 to drop my run bag.  This race is a clean transition race, meaning EVERYTHING has to be in either the run or bike bag.  No footprint for a transition zone whatsoever at either T1 or T2.  Just your bag.  In fact, the T1 bag had to be hanging from the bikes.  Nothing on the ground.

me and alexander

I met up with Alexander and Rae gave him a ride to Lucky Peak swim start too.  We parked and hiked about 20 minutes to get to the start.  I had to set up my bike bottles and get my tires pumped.  No transition zone to set up, so I just hung my bike bag from my handlebars.

Then the wait for my swim wave.  I was in WAVE 5, which was set for 12:15.  I was relatively calm considering the water was a choppy mess.  This would be my rockiest swim EVER.  And, if you have been following my blog or know me, you know how thrilled I was with this. :/  Nonetheless, it was GO TIME.  Time to conquer this swim.  Goal #1 was a 45 minute swim.  Given that the water was so choppy and everyone was rocking, I told myself I would be happy to finish under an hour.

Deep Water Start
Deep Water Start

The horn blew, and just like that … I was off.  The swim felt remarkably solid for being thrown around like a lonely towel in a washing machine.  I didn’t dare stop for the one time I did, I ended up with a load of water right in my face.  Forge on.  I swam to the outside left, way away from everyone or anyone coming up behind me.  And they came in droves.  I didn’t care if I swam an extra 1/4 mile, just so no one swam over me or kicked me.  I was swimming for what seemed like forever, but all the while, I was very comfortable.  YAY for some progress!  I came out of the swim feeling like a million bucks and prepared to rock the bike course.  Wet suit strippers at the top of the hill skinned this rabbit and I was off to find my bike bag.

swim
I’m on the far left

Slow transitions seem to be my specialty and I need to find another gear to speed up my transition zones.  I dried my feet, put body glide on them, socks, then bike shoes.  Glasses, then helmet and oh yeah …. wetsuit and goggles/cap in the bag cinched up.  Away I went.

The air was warm and dry and I quickly warmed up after the chilly 60 degree swim.  My feet, which are typically frozen for quite some time, liked the ‘warmness’ of the air.  A quick descent right out of T1 and I was on my way.  EASY I told myself.  Hold back.

HOLY WIND …. okay, then …. this makes it easy to hold back.  Sideways, pushing, almost loosing control of my bike a couple of times type side wind.  Headwind on descents made it hard for the so-called easy recoveries.  So, I kicked it down to easy gears and just remembered my quick cadence.  I took a Peanut Butter Gu at 30 minutes in and again at 1:30 and a Roctane GU at 2:30.  I used CarboPro with electrolytes every 10 minutes.  I used salt tablets 3 times on the bike and I consumed water with electrolytes from my aerobar bottle.  I’ve got this.  The miles clicked by and I was passing people in my age group left and right.  How can this be?  I was riding super easy, not pushing it at all.  OH YEAH … I was so looking forward to killing it on the run!

bike
photo credit to: finisherpix.com

The miles seemed effortless on the bike and before I knew it, I was finished!  This time really sped by for me.  The course itself was really nondescript and not the prettiest of courses I’ve ridden, but I didn’t mind it.  A couple of hills, but nothing to write home about either.  The only real killer was the wind and one technical trail – single track – with no passing.  It was downhill at first and I wasn’t prepared to quickly go uphill and I was in my biggest ring.  OUCH!  I had to suffer the mash-fest to get up the hill because I didn’t want to drop my chain or get chain suck from shifting.

bike front
photo credit to: finisherpix.com

Hwy 21 was most remarkable on the bike and a guy standing on the corner made me laugh.  He was holding a big yellow sign that read, “GO RANDOM STRANGER!”  His friend was holding a sign that read, ‘THIS IS A MOTIVATIONAL SIGN.”  For whatever reason, this made me LOL.

Coming into T2 – I knew I was prepared to run.  This was my speciality and I had been practicing bricks for the past 22 weeks.  This run was mine for the taking.  Settle in, steady pace … break it into thirds and race the last third.  I’ve got this.

I quickly racked my bike, changed my shoes, grabbed my hat and race belt and I was off.  One quick stop at the porto-potty.  I tried to pee on the bike, but I just couldn’t do it.  Literally, I couldn’t make myself go.  I tried.  And tried.  And tried.  Seriously.  Couldn’t make it happen.  So, into the porto-potty I go, but I really didn’t have to go … so maybe that was my problem.

The run …

….. oh, this run.

I am a runner.  I’ve got this …

GO

Four minutes in …

UGH, pain tightening in my left quad.  Pain so bad I know I needed to stretch the sucker out.  I moved out of the path and started to lift my left heel to my hand for a good ‘ol quad stretch …

ARRRRGGGHHHHHH!  Charlie horse in my hamstring … opposite side.  F%&* S($# (many expletives I can’t remember here).

I am bent over in excruciating pain.  Unable to move.  After a couple of minutes bent at the waist massaging my leg, I try to walk.  And … I’m limping.  It hurts.  Tears start flowing out my eyes.  I look at my watch and know I will have to walk this 13.1 miles or a majority of it and my goal of sub 6 just went out the window.  I cry harder.

Wiping my tears under my glasses, I continue walking as other athletes are running by me.  It’s such a pretty run course, on a paved trail next to water and trees.  I want to run so bad.  What the heck??  I fueled just right, didn’t I?  I hit mile one in 10 minutes.  Geesh.  This is going to take forever.  First aid station, I down some water and get some ice.  I chew on the ice and the rest goes in my shirt and down my shorts to cool me off.  It was the hottest part of the day and now I was grumpy. Cranky grump.  But, I continued to talk to people and walk with others when I could.  I stopped at every aid station and kept drinking, only now I started drinking coca-cola.  OH, this is good.  I jogged a little, but mostly walked.

run

After a couple of miles, I felt a raw type pain on the back of my left ankle.  What the heck?  I look down and it’s rubbed raw.  UGH.  I stop, pull up my sock over it and carry on. At the next aid station, I get a bandaid for both ankles because it’s rubbing raw on both ankles.  I’ve never had this problem before.  EVER.  I stop again at the next aid station because my first bandaids came off.  That’s when I realize …

hey dumbshit …. you forgot to cinch up your laces.  How could I have forgotten that?  Now I’m angry with myself and tell my ankles to just go ahead and bleed.  I deserve it.  Dummy.

Oh — and for pain’s stake … what’s one more bandaid change?  They’ve come off again and I can’t seem to go any slower anyhow, so I take my time changing them out for the third time.  Swell.

hugging rae

I was just finishing the first loop of the run course when I found Rae and Casey.  I hugged Rae tight and told her what happened and I started crying again.  She gave me a pep talk, but in my moment of delirium, I really don’t know what she said, but I kept moving.  Casey told me to stop with the cola and switch to water.  Good call … I listened.  I started to jog slightly more the second loop and finished with a new PW.  Personal Worst.

Nonetheless, I finished.

And, I finished smiling.

run finish
photo credit to: finisherpix.com

I went straight to medical and told them how bad I was cramping.  Hoping they would give me an IV of fluids to make me feel better, they gave me chicken broth.  In my non-sensical rationale, I told them I had been consuming electrolytes all along and had no idea why I was cramping.

Casey and Rae took care of getting my bike and all my gear bags and helped me to the car.  I took one picture with Alexander, who was waiting at the finish.

finish photo

As I was taking this picture, I just felt sick.  Nauseous.  No sooner did they get me home, and I was throwing up the lame chicken broth.  Oh yuckiness.  I hate throwing up.  I can’t remember the last time that even happened.  Never in a race or after a race.  I still had no idea what was happening.

I didn’t seem to come to my senses until after Rae and Casey fed me dinner at 9 pm that night.  I felt much better, even though I really didn’t want to eat and my throat hurt from throwing up.  I drank a ton of water all through the night and woke up just devastated.  What the heck happened?  I ran through everything in my mind again how I had awesome swim and an awesome bike … what the heck?!

My bike …

I went out to my bike in the garage and pulled my water bottle from the down tube.  It was half full (or half empty at this point in the game).  SHIT.  I thought I had consumed almost all of it.  After all, I was drinking from it every 10 minutes.  I ran inside and asked Casey if he had dumped my aerobar bottle.

Yes.  

How much fluid was still in it?

About half.

CRAPOLA!  Then I replayed the aid stations I went through.  Only two had I grabbed a bottle of water.  I poured half over my head and emptied the rest into my aero bottle before pitching it inside the trash zone.  I knew I had to consume AT LEAST 3 full bottles while on the bike, probably 4 with the heat.  I consumed maybe 1 to 1 1/2 bottles max.

SIGH.  THAT WAS IT. CASE SOLVED.

Time to regroup.

Time to recharge.

I have IM CANADA in 12 weeks and I need serious practice at hydration and fueling.  Obviously.

Lesson learned – but it doesn’t make it any easier in the moment.  I am so glad I finished and I never once thought I wouldn’t – it’s just not in me to quit.  I am most thankful for all the support from my friends and family over Facebook, Twitter and IG.  Thank you!  Truly.

As Casey told me — Boise is DEAD to you.  LOL!  I love this.  I may have to resurrect it next year.

boise medal

Three Things Thursday

Better late than never, here are my three things for this Thursday:

 

1.  I had my first Open Water Swim (OWS) this week!  I had put it off as long as possible and so … it was time.  I am so used to the 80 degree pool at Bellingham Athletic Club, that the 60 degree water of Lake Padden was a bit shocking to my system.  I must make myself get in a few more times before next Saturday.

First OWS

2.  My favorite day at work was yesterday!  It was the Law Enforcement Torch Run for the Special Olympics of Washington.  I run a leg or two of it every year during my work day and I am so thankful I have great bosses who let me take some time to participate in something I love.  Yesterday, I ended up with just about 5.7 miles.  I ran the first leg solo and then picked up my buddy and co-worker, Kyle, for the remaining miles.

Law Enforcement Torch Run

3.  In less than a week now, I will be in Boise, ID!  Race day is Saturday, June 8th. I’m praying for nice weather.

photo

Journey to 140.6 – Week 19


Week 19 to Ironman Canada

week 19

This week was a bust.

And, I was a dud.

Anyone looking at my training for the week might think I had been sick or something.  Nope. Not the case at all.  I was actually at a work conference in Shelton and had taken all my gear to work out!  I even brought my bike and trainer.  The hotel had a pool.  I had no great excuse, other than I didn’t want to miss dinner, which seemed to be an hour after our last class.  So, training was pretty much non-existent.  A mere five hours was all I could conjure up.  Needless to say, I have been cranky with myself and disappointed to lose valuable time.

My coach, Daryl, is ever understanding and accommodating to my crazy work schedule.

Monday, May 6th – SWIM – 

Monday Swim

I started out the day with a raging headache and kink in my neck from sleeping wrong.  I thought a swim might work it out.  Nope.  Not at all.  I gave it a good 30 minutes before calling it.  Disappointed … I left after only completing 1000 yards.  Poo.

Tuesday, May 7th thru Friday, May 10th

Bust!  Bust!  Bust!  I squeaked in 20 minutes of the bike trainer on Wednesday morning, but seriously, this was not enough to even count towards my weekly mileage or time.  Suck.  Major suck.

Saturday, May 11th – RUN & SWIM

brooks pure drift

Since I missed my long run this week, I decided to go run for an hour prior to meeting the TRI group I coach.  This was fabulous as I missed running in the worst way and couldn’t wait to get out there.  I broke out my new Brooks Pure Drifts for the trails around Lake Padden and they were awesome.  I then ran with the TRI group and coached them on running the backside hills.  What a great group of athletes!

athletes I coach

Sunday, May 12th – LONG BIKE –

Mother’s Day!  I spent the day cleaning and catching up on chores.  I didn’t actually get on my bike until around 4:30 pm.  My plan called for 3.5 hours on the bike and a 30 min run.  I completed 2.5 hours on my trainer and called it good.  After all, it was Mother’s Day and the Survivor finale was on.  Plus, I was starving.

bike

So, here’s to a better next week and being back on track.

 ***

Overall Training Hours completed for Week Nineteen: 4 hours and 59 minutes (ACK!)

not enough miles of running

not enough miles of biking 

not enough miles of swimming

 

Journey to 140.6 – Weeks 16, 17, & 18

Well, well, well.  Where have I been?  Obviously not blogging much.  After my last twofer, (blog post for 14 and 15 training weeks), I thought I would have learned my lesson.  I almost had my week 16 post done and ready, but there it sat, in draft form, untouched and waiting for pictures.  Until tonight.  Now I’m trying to catch up on the last THREE weeks.  Geez.

Where has the time gone?  I just don’t know …. it’s … Poof — gone!  Good news is my training is in the books.  More good news is that I have two more races under my belt.  

More training to come, so … Onward!

Here is what my last three weeks looked like.  This will be a very condensed version as bed time is calling (well, weeks 17 and 18 are condensed).  I know you all understand (especially if you are a blogger and this is not your full-time job).


Week 16 to Ironman Canada

week 16 screen shot

Listed below are my workouts from my awesome coach, Daryl.

Monday, April 15th – SWIM – 

30:00 – 200 wu; 2 x 500s with second set faster than the first.  In between 500s – 4 x 50s easy.  2 x 100 cool down.

 (Took me 37 minutes to go 1600 yards tonight.  200 wu- 4:14 — 1st 500 – 10:49 — 4x50s: 1:07, 1:03, 1:05, 1:00 — 2nd 500 – 10:26 2×100 cool down

Tuesday, April 16th – RUN am/BIKE pm –

30:00 – 30min build easy to steady.

1:30:00 – 15min WU, then 3x3min hard on 3min recoveries, then steady riding.

(30 min AM run.  Legs were tired and heavy.  3.6 miles total for an average pace of 8:20.  Evening ride – Didn’t make 90 min. Sun started to go down and I was cramping in my calf. Ouch. Happy with 3 x 3 min efforts and overall pace as I rode 20 miles in 1:08:42.

Wednesday, April 17th – BIKE –

1:30:00 – 10min easy, then push strong steady effort using 9min on, 1min recovery pattern, 5min CD.

(To make up for missing training time last night, I went longer on my trainer this morning.  Completed 10 x 9 minute intervals.  Total time: 1:52:00.

Thursday, April 18th – REST –

30 min run was optional and I decided to rest. 😉

(Travel day to San Diego!  4 am wake-up call and out the door by about 5 am and headed to the airport.  Bellingham to Seattle to Portland to SD.  I arrived to find sunny weather.  Yahoooo!  Hellooooo SUN!)

Friday, April 19th – SWIM –

45:00 – 2×200 WU, 6×200 at CSS pace with 20sec recovery, 2×200 CD.

san diego university pool

(Got to swim in an amazing outdoor pool in San Diego!! Univ of SD!!! Best pool I’ve ever been in. wu: 4:25, 4:21 3:59 4:02 4:02 4:04 4:07 1:56 1:57 did not have time for cool down. Worked on lengthening stride last CSS – so broke it up into 100’s …. think it helped.)

Saturday, April 20th – LONG RUN

1:15:00 – 40min easy/steady, then 5, 4, 3min at HM to 10k effort on equal recoveries.

San Diego

San diego run

(Awesome outdoor run in San Diego. Happy to get this pace with the warm weather and no fuel or water on board. Felt awesome!! Had great intervals at about 7:30 pace or so.  8.8 miles total in 1:13:36 for an average pace of 8:22.)

Sunday, April 21st – BIKE/RUN –

1:00:00 – Spin bike if available. 20min easy, then 5, 4, 3, 2, 1min building mod hard to hard across the set. Equal recoveries. CD.

15:00 – 15min easy run off the bike, if time allows.

run san diego

(If I’m being honest … I didn’t look too hard for a spin bike.  I laced up my shoes and hit the pavement, along the waterfront of San Diego again.  Decided to just take it easy and enjoy the scenery.  I finished 8 miles in an hour, way faster than I intended, but I wasn’t paying attention to pace, just how I felt.  Happy to be running an average 7:45 pace, which felt easier than yesterday’s run.  Woot!!  I finished this session off with 15 minutes of stairs.  The convention center in San Diego has some wicked fun stairs and I decided to work on my quad strength since I haven’t been on my bike in what feels like forever now — okay, Wednesday … but still.  112 stairs up, 100 down on the other side.  Up and over four times.  OUCH fest … it hurt so good.  Did just over a mile of stairs!) 

 ***

Week 17 to Ironman Canada

week 17

Monday:  Play day in San Diego!  I did some major walking!!  And, playing on the beach!

Tuesday:  Last day in San Diego.  Did an easy four miles along the water front.

Wednesday:  TRI group ride.  A little over 16 miles in one hour.

Thursday:  Rest day.

Friday:  30 min run and 30 min swim.

Saturday:  Easy run with TRI group.

Sunday:  Mt Rainier Duathlon!!  Long Course:  5.12 mile run, 28.88 mile bike, 3.79 mile run — Despite the awful weather, this was a great race!  I set out to race smart and complete my second run faster than my first run.  Mission accomplished.  Total time was 2:48:57.  Race report (I know I keep saying this ….) will be forthcoming.

Pictures for the week:

Last run in San Diego
Last run in San Diego
Ran some stairs in San Diego!
Ran some stairs in San Diego!
Biking with the TRI group
Biking with the TRI group
Mt Rainier Duathlon
Mt Rainier Duathlon

***

Week 18 to Ironman Canada

week 18

Monday: 30 min swim

Tuesday: rest day

Wednesday: Tri group ride and run

Thursday: 60 min run.  Ran with Amy, who is in our TRI group.  She has a great pace and great attitude.  I just love chatting with her.  We ended up with 7.3 miles in an hour.

Friday: easy 60 min spin

Saturday: Haggen to Haggen 5K.  A PR for me!!  I was trying to break 22 minutes and ended up with 20:49.  Thrilled beyond belief!!  Thanks to my friend, Meghan, for pacing me the entire way.  I didn’t wear a watch and just went for it.

Sunday: Long Bike (3 hours) and Long Run to follow (1 hour).  Bike had 4 x 8 minute intervals within the first and third hours.  Overall, felt good with the bike.  It was a beautiful day!!  Then came the run.  Sufferfest!!  It was so hot outside and my legs were sluggish and heavy.  They barely listened to me telling them to get a move on.  I’m sure people were laughing as I was yelling at them to get going.  I endured and ended up going 7.1 miles in the hour.  Pretty happy with an 8:30 pace given I just raced the day before and rode over 55 miles right before.

Picture of the week:

Haggen to Haggen 5K
Haggen to Haggen 5K

 

Journey to 140.6 – Weeks 14 & 15


Weeks 14 & 15 to Ironman Canada

A’hem, excuse me as I seem to have gotten a bit behind in my weekly training posts!  So, today, you get a twofer!  I had two solid weeks of training and am pretty proud to get all most of my workouts in.  I had to do some crafty rearranging due to spring break, a couple of days in Seattle, and the daughter’s cheer comp in Vancouver, BC.

Listed below are my workouts from my awesome coach, Daryl.

week 14

Monday, April 1st – REST – 

In Seattle with my daughter for a couple of days!!  Took the time to enjoy the sights and just be with her. 

pikes place market

Tuesday, April 2nd – REST –

2nd day in Seattle — so much fun!

the wheel

Wednesday, April 3rd – SWIM (and a ride with the TRI group) –

45:00 – PACE CHANGE 200s:  200 easy WU. +++ 4×200 Steady on 10s rest 3×200 Mod-hard on 10s rest 2×200 Fast on 10s rest 200 Max +++ Cool Down.

(Oops. Totally missed the warm up 200.  And, I was so happy to have finished the “workout” in under 45 min, but OH NO! 200 short!  DANG!  Splits: 4:06-4:13-4:15-4:22 4:17-4:14-4:16 4:01-3:58 3:47.  Also met with the TRI group tonight for two loops around Lake Samish.  I went a little farther as I turned back to see that others were finishing too.  15.1 miles total.) 

Thursday, April 4th – RUN/BIKE/RUN –

20:00 – 10 min easy, 10 min steady.

1:00:00 – 5x10min continuous, as lap 1 easy, lap 2 and 3 steady, lap 4 and 5 sitting at the top of your mod hard zone, 10min easy.

10:00 -5min steady, 5min CD.

run bike run

(Great run/bike/run – although I had to cut the bike short by 15 minutes to get daughter to cheer practice.  You might also notice my friend, Flat Stanley.  He came for a visit this past week!!)

Friday, April 5th – LONG BIKE/RUN –

3:00:00 – 60min easy, 90min steady, 30min tempo.

30:00 – Run off the bike for 30 minutes Easy and relaxed.

brick ride run

(Sufferfest on the trainer for 3 solid hours. Worked on consuming 3 bottles of electrolytes and gu every hour.  Legs felt a little mushy after pushing tempo last 30 min on bike, but went easy and didn’t pay attention to pace, just went by feel.  Ran 3.7 miles for an average pace of 8:06.)

Saturday, April 6th – SWIM

1:00:00 – 4×300, 4×200, 4×100 – each on 10s rest – seek to get quicker within each group of 4 and across the entire workout. CD if time left. Pull the 4×100 with paddles/pb. Focus on high elbow, anchoring and holding the water. Pull past the anchored hand.

(300s:: 6:18-6:18-6:28-6:21 200s:: 4:12-4:18-4:17-4:10 100s w/ paddles &pb: 2:04-2:01-2:01-2:01 3×100 cool down w/ pb: 2:03-2:02-2:04)

Sunday, April 7th – LONG RUN –

1:30:00 – 30min easy, 30min steady, 20min mod hard, 10min easy.

vancouver sea wall

(Beautiful run along the Vancouver Sea Wall.  Ran just a tad over time for 11.5 miles.  Average pace of 8:16.) 

 ***

Overall Training Hours completed for week Fourteen:  9 hours  01 minutes

 18.98 miles of running

 82.6 miles of biking (estimate)

 2.67 miles of swimming

***

week 15

Monday, April 8th – SWIM – 

45:00 – 6×50 easy on 10s rest 4×75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest +++ 4×400 on no more than 15s rest Goal is to Descend the set paddles/pb last 2×400. +++ Cool Down

 (This took me 50 min.  And! Those paddles are a killer!!  WHEW!

Tuesday, April 9th – RUN/BIKE/RUN –

20:00 – Build easy to steady, then directly into the bike ride.

1:00:00 – 10min easy, 3×12/3 minutes continuous as 12 minutes Steady then 3 minutes Mod-hard, 5min easy.

10:00 – Easy run off the bike.

run bike run

(Great session!  First 20 minutes – ran 2.4 miles for an average pace of 8:20.  Great trainer session.  Followed by 1.2 miles on 2nd run for an average pace of 8:20.

Wednesday, April 10th – TRI GROUP RIDE

Coach had planned 1:30:00 brick of ride/run/ride/run/ride/run – but I didn’t get to this.   3x[20min bike, 10min run] nonstop. First round easy, 2nd steady, 3rd top of steady.

trek speed concept

(Instead, I rode twice around Lake Samish with the TRI group and up Summerland hill.  Total mileage was 13.4 in 54 minutes.

Thursday, April 11th – SWIM

45:00 – CSS 12 x 100s: 4×100 WU, 12×100 at CSS pace with 10sec recovery, 4×100 CD.

(2000 yards in 45 min — woot!  Although, I will say that 10 sec rest felt like not enough. My splits: WU: 1:59, 2:41 (had to adjust goggles), 2:07, 2:13 12×100 at CSS: 1:59, 1:58, 1:58, 1:59, 1:59, 2:00, 2.00, 2:01, 2:00, 2:02, 2:00, 1:56 CD: used pull buoy. Did continuous and slow 2:04, 2:03, 2:04, 2:03)

Friday, April 12th – LONG RUN –

1:30:00 – 3×25 minutes on 5 min recovery – start by targeting Steady with Easy recoveries; progress to Mod-hard with Steady recoveries. Build into the first 25min segment easy to steady.

long run

 (11.9 miles in 1:33:51 for an average pace of 7:54.)

Saturday, April 13th – SWIM, then added RUN with TRI group

30:00 – 6×200 on 20s rest, paddles/pull buoy as 150 easy, 50 tempo.

(1400 yards total as I did a couple extra for cool down in the time I had left. Time left?  Whoa!!! New concept — I like it!!  As for the run, this morning I coached the TRI group.  We met at Arne Hanna and braved the mix of snow and rain.  We worked on some drills after a 10 min warm-up and then ran an out and back.  3.7 miles total.)

Sunday, April 14th – BIKE/RUN/BIKE/RUN/BIKE/RUN –

triple brick

(Since I missed this awesome workout earlier in the week, I wrote to my coach and asked if I could include it with today’s long bike/run.  50 min ride with 10 min run x 3.  He thought it was a great idea – so that’s what I did.  I ended up about 30 min short on the week, but overall, it was a great training session and I could really feel the burn in my legs.  I aimed to get faster with each run, even on tired legs and that’s what I did!  Very happy with that.  I also included a 10 min HARD interval in each 50 min ride session to simulate climbing.  Quads were on FIRE!!  First triple of the year!!) 

 ***

Overall Training Hours completed for week Fifteen:  9 hours  35 minutes

22.95 miles of running

 76.4 miles of biking (estimate)

3.19 miles of swimming

***

 

Journey to 140.6 – Week 13


Week 13 to Ironman Canada

week 13

Hooray for week 13 and workouts being back on track.  Even though this was technically my recovery week, I made quality time for all my planned workouts.  This week also marked week ONE of the TRI group I am helping to coach!  For the next 13 weeks, I will be working with athletes and other coaches in our community, gearing up for the Lake Padden Triathlon at the end of June.  We meet on Wednesday nights and Saturday mornings.  Learn more about the program here!

Listed below are my workouts from my awesome coach, Daryl.

Monday, March 25th – SWIM – 

30:00 – 8×150 first 2 easy WU, then 100 easy, 50 fast. All 20s rest. CD if time remains.

swim tyr

 (1300 yards total tonight.  Felt sluggish and sloppy.  Splits for my 150’s:: 3:02, 3:10, 2:57, 3:03, 3:05, 3:08, 3:10, 3:09.  Totally bummed I got slower and not faster as the sets progressed.

Tuesday, March 26th – RUN/BIKE/RUN –

15:00 – This run should end immediately prior to starting the Interval Bike. Start at an Easy effort and have the last 5 minutes be Steady effort. Do not go any faster, it is going to be a solid session of training!

1:00:00 – 15min WU, 6x[5min descending bottom of tempo zone to threshold, 1min recovery], CD.

15:00 – 10min tempo, 5min CD.

run bike run du

(First run – started at 8:30 pace and went faster from there.  Ended up with 1.86 miles in 15 minutes for an average pace of 8:04.  Bike – GREAT tempo set! I increased effort each 5 min block, pushing the big ring. Last 5 min was brutal, and most was out of my seat.  Second run – hit 2 miles in 15 minutes for an average pace of 7:30.  Excited to end faster than I started, especially after that brutal big ring set!

Wednesday, March 27th – SWIM –

30:00 – 12×100 on 15s rest. Perform as 4x[easy, steady, tempo]. CD if any remaining time.

jeanette swim

(Quick swim with Jeanette after TRI group tonight.  Used the pull buoy as I tend to cramp up if I ride or run before my swim. Finished 1300 yards tonight.  PS — I rode an additional 6.7 miles with the TRI group tonight.

Thursday, March 28th – BIKE/RUN –

1:00:00 – 15min WU, then 2x[10min steady, 5min easy].

15:00 -Run off the bike for 15 minutes Easy and relaxed.

bike run brick

(Solid ride outdoors with hills! A quick run to follow –  Didn’t use my watch to gauge pace, but used my iphone app.  Finished with 2.10 miles in 15 minutes for an average pace of 7:24.)

Friday, March 29th – LONG RUN –

1:00:00 – 30min easy to steady, 20min tempo, 10min CD.

run meghan

 (Awesome run with Meghan along Bellingham waterfront today!  I only had an hour today and she had even less, but she agreed to go my pace – which was so pedestrian for her.  I finished 7.4 miles for an 8:06 average pace.)

Saturday, March 30th – REST

tri group

(Today was a rest day on my schedule, but I had TRI group.  So, an easy slow run and some swimming was what I did on my rest day.  Only went a couple of miles, talked about running form, particularly the hands and shoulders and then at the pool, we worked on drills, coached by Erica.  I can always use practice at swimming!)

Sunday, March 31st – LONG BIKE/RUN –

1:30:00 – 2sets of [15min easy, 30min steady IM pace].

30:00 – Run Steady effort off the bike – insert 1 minute walking in each 9 minute block.

jeanette bike

run

(Out to Birch Bay and back with Jeanette. Left her at the end and went down Vista and back up again for some hill practice. Legs felt good. Run – kept cadence high and feet light. Felt good! Such a gorgeous day! 3.9 miles for an average pace of 7:42.) 

 ***

Overall Training Hours completed for week Thirteen: 8 hours 26 minutes

19.26 miles of running

63.4 miles of biking (estimate)

1.99 miles of swimming

***