It's That Time Again...Who's Going to Hawaii?!

Many of you have mentioned that you would like to try a triathlon or check out Team in Training.  Now is the BEST time to commit to those things!  Why?  We're about to kick off our Lavaman Triathlon training season.  What does that entail?

1.  Team in Training (TNT) will get you ready for the Lavaman Triathlon.   The race is an Olympic distance on March 30, 2014 in Kona, HI.   This is a great race for beginners or more advanced athletes. http://www.lavamantriathlon.com/waikoloa/

2.  Training will include a complete schedule so you will know exactly what to do every day to get ready.    You will have access to an online schedule that you can check anywhere, anytime.  Beginners, intermediate and advanced athletes will have options to help everyone achieve their goals.

3.  Group workouts will include coached runs on Tuesday evenings, coached swim workouts on Wednesday evenings and coached bikes/runs/combo workouts on Saturday mornings.   Gain new skills, receive encouragement and have fun training with your teammates.

4.  In addition to coaching by certified coaches, a great training schedule, three group workouts each week and a LOT of fun, you will also receive:

• A TNT training shirt.
• 4 night hotel stay at this ridiculously awesome hotel.  http://www.hiltonwaikoloavillage.com
• Bike transportation to and from Hawaii.
• Race entry.
• Inspiration dinner the night before the race and Victory dinner/party after the race.
• Triathlon top to race in.

So, what do you have to do?   Come join our awesome team, work hard, achieve your goals and raise money for the Leukemia & Lymphoma Society.  You will have a team mentor who will walk you through the fundraising part of this program.  And, it's easier than you think.  We took 40+ people to the Lavaman Triathlon this year and all of them raised the money and completed the program.   So, you can, too!  Plus you can rest easy knowing that almost 80% of every dollar raised goes directly to the mission of curing blood cancers.  That's incredible if you compare us to other health organizations.  The fundraising commitment is $4700 for this event.  And, if you want to get registered NOW, you can start fundraising right away, so that gives you about 5 months to get it done.  TNT alumni - you get a discount on the fundraising commitment, so be sure to ask about that!  We'd love to see you back!

If you have questions, please let me know.  I cannot say enough great things about this program and about this race.   I will be coaching again this year, but in 2012, I was a fundraising participant and completed the race.  It was amazing!  Don't miss this.

I don't want to hear about how you would love to do a triathlon but you can't swim.  Do you know how many people have come into this program as terrible swimmers?   A lot.  And many of them have gone on to race Ironman triathlons with 2.4 mile swims.  So, you can do it!  We can teach you!

I don't want to hear about how you would love to do it, but you can't raise the money.   Brian and I have raised money for 7 or 8 different events.   It can be done!

This is a great cause.  I've met some amazing families who have struggled with blood cancers.  We can each do something to help.  So, join us!!

Clean Eating - What I'm Learning

This is day 5 of clean eating and I feel great.  I thought I would have more cravings, but so far so good.    I'm doing a 24 day paleo challenge.    So, eating lean meats, fish, veggies, fruit and nuts.    I'm doing this to cut out sugar cold turkey.  I LOVE sugar.  I really like processed foods.  It's true.  There, I admitted it.   But, those foods leave me feeling bloated and not feeling great.  I'm also the heaviest I've been outside of my pregnancies.  So, it was time for something drastic to get off the sugar.

Will I stay paleo forever?  Probably not 100%.  But, I will probably continue a modified version after this challenge.  I'm learning how to get more veggies into my diet by taking the time to plan and cook the ones I like and incorporating them into more meals including breakfast and lunch.   And, I'm learning to read labels even more closely than before.

One thing I'm learning is how much crap is in packaged foods.  I spent 10 minutes in the pasta aisle before I found a natural marinara sauce that only had veggies in it and no added sugar.  It was on the bottom shelf, and I really had to hunt for it.  Same with a lot of "natural" almond and peanut butters.  Hard to find some without added sugar.  But, I'm finding things that work and taste great.  

So, I'll continue for the rest of the 24 days and see how I feel.  And, I know I will continue reading labels more closely and keeping processed foods to a minimum.    I'll report back when the challenge is over.   

Racing in 2014?

So, you've got a triathlon on your radar for 2014.   Maybe you've even already signed up for it.  Now what?!

First, don't panic and think you have to start training right now for a race that is a year away.  There is no reason to overdo it and risk injury or total burnout long before the race.  Instead, start working on your plan.  When do you need to start training?  Will you train alone or with a group or team?  Should you hire a coach?  What are your strengths and weaknesses?  What is the best way to spend your time getting ready now in preparation for a race that might be a year or more away?

Here are some thoughts about all these things!

1.  When do you need to start training?  This is a very personal thing.  If someone is coming off the couch for the first time (or maybe has taken some time off training for a while), they will likely need more time to get ready.  If someone has been training consistently, a structured plan could probably be started a bit later.  If you work with a coach, they should be able to guide you here.

2.  Will you train alone or with a group/team?   Again, this is a very personal thing.   Some people like to train alone.  Some people have to train alone due to other obligations and time constraints.  Training alone can really work well for some people.  Others like to train with a group or team.  They are more motivated to get their workouts in with a group.  This can also work great.  However, often the best option is a combination of the two.  Your coach can help you determine which workouts are great to do with a group and when you might want to go it alone so you can achieve your goals and not go too easy or too hard on some key workouts.

3.  Should you hire a coach?  There are a lot of options out there.  Some people do well with just finding a canned online plan and following that.  This often works best for a seasoned athlete and one who has comparable skills in all three sports and probably no glaring weaknesses in any of the three.  For someone doing their first or second triathlon that is a sprint or olympic distance race, I often recommend a training program like Team in Training.  These programs offer coached workouts, a structured schedule and a fun way to get into the sport or to improve.  For those racing a half Ironman or full Ironman, I always suggest hiring a coach if it is in the budget.  A coach can be sure you use your valuable training time wisely - working on your weaknesses and being sure you are focused on the things you need to be successful.  A coach will write a schedule that is for you - working on your weaknesses and honing your strengths.  They will work this schedule around your work, family and other obligations.  A coach will help determine if you are overtraining.  And, a coach will hold you accountable for completing workouts and achieving objectives.   A coach can also manage the schedule for you as obstacles arise - a minor injury, illness, travel - things that often derail the schedule for a week or two or more.  A coach will help you figure out how to get back into the schedule safely so you don't get hurt.

4.  What are your strengths and weaknesses?  Most athletes think we know our own strengths and weaknesses.  But, often we just hear things like "I'm a terrible swimmer."  There are probably a lot of other factors going on in there that determine the real strengths and weaknesses.  Really looking at these can help get an athlete ready for success in the coming season.

5.  What can we do now to get ready for 2014?   Coaches fill up their rosters often long before January 1 of a new year.  So, start talking with coaches now if that is the route you plan to take.  You don't have to start a structured training plan right off the bat, but you can at least be sure you have a spot with your desired coach for next season.  We all have different philosophies.  And, we all have different specialties.  So, talk to some of the great coaches in the area to see who is a good fit for you.    Want to win your age group at Ironman and qualify for Kona?  There are some coaches who can help you achieve those goals.  Want to just finish your first Ironman and feel great?  There are coaches who specialize in working with beginner to intermediate level athletes.    A coach can also walk you through a variety of race options to see what might be a good fit for you to achieve your goals.  No need to do all the research alone!

As for me, I have already started planning my season for 2014 - we almost have to now that we need to sign up for races a year in advance!  I'll be racing Kansas 70.3 in June and Ironman Arizona in November.   If I can help you get started in your planning for next year, please let me know.  Right now, I do have room to take on some additional athletes for 2014.  Thanks!

Train smart and don't forget to have fun!

I Have Rhabdomyolysis

"You have what?"  

That is the reaction that most people have had when I tell them.  I knew what it was.  And, I think I knew I had it even before I wanted to admit it.

Rhabdomyolysis or rhabdo is basically the breakdown of muscle tissue that results in myoglobin being released into the bloodstream.  The kidneys then have to filter it out.   Myoglobin breaks down into substances that can damage the kidneys.   The biggest fear with rhabdo is kidney damange.

So, how did I get it?  It's not always clear how people get it.  Exercise can cause it.  I have read case studies about people who have gotten it from swimming, marathon running, triathlon, weight lifting, football, even ultimate frisbee.  The strange thing in my case is that my workouts didn't really raise any red flags for it.  I did Crossfit last Monday.  It was not a particularly hard workout.  I had done a sprint distance triathlon the Saturday before and an easy 8 mile run on Sunday before.  On Tuesday my arms were sore.  Not really a big deal.  I ran a track workout and felt great.  On Wednesday my arms were sore.  Typically not a big deal.  But I think I really knew this was different.  

The soreness that I felt was WAY more acute than would have been warranted by the workouts leading up to it.  And, my triceps were swollen to the point that I had VERY limited range of motion.  I have a friend who had rhabdo in her arm a while back, so I knew I had it.  I didn't want to admit it, though.  I did a 9 mile easy run on Thursday.  My friend agreed that this is probably what I had.  When I got home from the run, I called my doctor and got an appointment for Friday morning.

I read that many doctors are not too familiar with this since they just don't see it often.  So, part of me thought that I would go in, tell her that I thought I had rhabdo, and my test results would be negative and the diagnosis would just be sore muscles.  My doctor is great about working together on things, and she knows that I know my body.  When I told her that I thought I had rhabdo, she did urine and blood tests without question.

Friday night rolled around, and I figured no news was good news.  I was hydrating well, peeing clear, so all seemed good.  It would be embarrassing when they called me with negative results, but that's OK.  Better safe than sorry, right?   My doctor called at 7:30 pm Friday night, so I knew the news would not be good.  She told me that I nailed it and that I did have rhabdo.    The test checks the creatine kinase levels.  The normal range is 10-120 micrograms per liter.  My number that day, 4 days after the symptoms started, was 6100 micrograms per liter.  

I was sent to urgent care for IV fluids and more tests.   My kidney function was normal and that was the most important thing for sure.  After the fluids, they sent more blood off for testing.   I actually asked if I could ride and run the next day.  The doctor smiled - not even close! I was sent home to do absolutely nothing other than hydrating like crazy. 

When the doc called on Saturday, I just knew he would tell me that my numbers were way down and I'd be totally good in a day or two.  Well, the good news is that my numbers were going down, but I was still at 5600.  So, I headed to the ER for more IV fluids and more tests.  When I left the ER, my kidney function was still normal and I was down to 4800.   Slow progress. 

So, here I sit.  On the couch.  Doing nothing.  Hydrating like crazy.  It's tough because I actually feel fine.  But, through reading and chatting with nurses and doctors, I understand that this can be a very serious illness.  I'm fortunate that my kidneys are fine.   And, I'll be back at training as soon as I'm cleared.  

The bottom line is that I KNEW that something was different and wrong.  But, I wanted to keep training.  I was feeling good and figured it would resolve on it's own.  In the end, I listened to my body and went to my doctor.  But, I wish I had gone sooner.  So, for all my athlete friends - when you feel like something is not right, something is not right.  And, what's the worst that will happen?  You'll be embarrassed about the false alarm trip to the doc or urgent care or even the ER.  But, even worse would be to ignore the signs that your body is giving you and do damage.  

See you on the roads soon!!

You get what you get...

...and, you don't throw a fit.    This is a saying that my kids have learned in preschool.  Apparently, it applies quite well to triathlon.

After racing Ironman Canada 2012 with bronchitis, I just wanted a good race.  I trained really well.  Hit all my benchmarks.  Felt great about all three sports.  And, then Thursday before Ironman Kansas 70.3, there it was.  The dreaded sore throat.   Since Ironman Canada, I have been on a drug protocol to try to control my allergies and asthma that inevitably lead to bronchitis and other respiratory stuff for me.  It has worked really well, and my allergies have been under control all spring.  No idea what bug I picked up, but by Friday morning, I knew my PR attempt at Kansas was in jeopardy.

By the time race morning rolled around, I was taking 7 different prescription and OTC meds.  One of these includes Albuterol, which makes my heart rate high, makes me jittery, and makes me dehydrated.  So, Kansas went from a PR attempt to another attempt to finish a race while coughing and wheezing.  I knew if I could do it in Canada, I could do it here.

Swim - 36:33.
My plan for the swim was to swim nice and easy and keep my heart rate down.  I knew if I did that, I could keep the coughing somewhat controlled and just get through it.  So, I just cruised and worked on the catch and pull.  The water seemed a little choppy, but didn't really feel that bad.  Swam, and swam and swam.  My original swim goal was 38 minutes. Now I was just hoping for under 42 minutes.  I haven't done a half swim in under 40 minutes since having kids.  When I stood up and saw36:xx, I couldn't believe it.  I guess the new swim workouts I've been doing paid off!  This was my second fastest swim time ever.  Weird.

T1 - 3:00
This is a nice transition since it's so close to the water.  Nothing crazy here.  Coughed a bit, kept my heart rate down, headed out.

Bike - 2:52:44
This bike course is perfect for me.  The further I got into the ride, the more disappointed I was that I couldn't truly "race" it.  My new goals on the bike were to stay hydrated since I would continue to take Albuterol, keep my cadence high and gears light, and keep my heart rate down.  As long as I kept my heart rate down (relatively speaking due to the Albuterol) and kept the effort easy, I was able to keep the coughing fits to a minimum.  The roads were really nice and it was a great bike course.  Just cruised it.  The highlight of my ride was passing Judy going the other way.  I managed a "Go Judy" and she gave me a "whoo hoo".  I don't know what it was about it, but it was definitely one of the things that made me smile out there.  Thanks, Judy!

T2 - 2:12
Nothing crazy here.  I spent several seconds deciding whether or not to carry the inhaler on the run like I did at Canada.  I decided not to.  I felt like my heart rate was too high from it, and I was feeling a little jittery.

Run - 2:07:19
The run was going to be the most disappointing part of the race.  I worked hard on my running all season and had been running really well off the bike.  And, it was the perfect course for me - flat!  The weather was absolutely perfect.  The first three miles did not go well.  I loved seeing all my friends cheering.  But, I really thought I was going to drop out.  I felt as bad or worse than I did at Canada.  Definitely still coughing and wheezing.  This was my 15th half Ironman and probably the closest I've ever come to dropping out.  But, when I got up the to the top of the hill around mile 3, I decided to just finish out the first loop so I could see the fun part of the course through the campground.

I figured out that as long as I kept the run pace nice and easy - pretty much nothing faster than a 9:30 pace or so - I wouldn't get the coughing fits and trigger the asthma as much.   So, I just ran it at that easy pace.  This was the first time I ever felt sad during a triathlon.  I love the sport.  I love the training. I love racing.  But, I found myself mourning this race already.  But, I know that I am not a quitter.  I finished Ironman Canada despite bronchitis, a 43 minute stop in the med tent, and the doctors advising me not to run.  I could certainly suck it up and finish a half marathon.  So, I did.  Highlights of my run included some kind words from Damon, seeing Todd racing so strong and smiling the whole way, and hearing my friends yell, "Stay on yo side!"  (I nearly died of a coughing fit when they made me laugh, but it was worth it!)  What a fun run course.   I changed my mindset from being sad about my race to deciding to come back and do it again so I could truly enjoy it.

Finish - 5:41:48
I pushed it the last half mile or so just to get it over with, so when I finished, I had a really hard time breathing.  I was really hoping to not see anyone I knew since I sounded so lovely.  But, UB and Tara were there and escorted me to the med tent so I could sit in the shade and calm my breathing.  I took a little more Albuterol back at my transition area and got it under control.

I had several friends racing who had amazing days - several PRs, several first-timers finished, and lots of TNT friends completed the relay and got to experience the half Ironman distance.  The weekend was a lot of fun, and I will definitely be back to really take on this course.   I proved again that I'm not a quitter no matter how bad I feel and how off my race is.  Thanks to Brian for putting up with my sick self all weekend!  And, thanks to all my friends who were out there supporting me every step of the way.  Thanks to Ed and Kathleen for taking great care of the girls so Brian and I can get out to race and enjoy the sport that we love.

Upsides to our race:  Brian didn't puke.  I didn't spend 43 minutes in a med tent.  We had a B1 set up by our amazing friends (B1 = Beer 1).  People ran in Wizard of Oz costumes.  I walked in on a guy in a porta potty (dude, lock the door!).  Everyone finished.  Can't beat that.  A bad race is always better than no race.  I gave everything I had.  I just didn't have much to give this time.  But, I'll be back on that yellow brick road soon!

Thanks for reading!

There is STILL time to get in shape in 2013...

and do it for a great cause!!


Did your fitness goals for the year go out the window in February or March?  Are you lacking motivation?  Struggling to get to the gym or out the door?

Join us for another amazing season of Team in Training with the Leukemia & Lymphoma Society!    Beginners welcome! Intermediate athletes welcome!  Everyone is welcome to join other inspirational people to train for a triathlon and help others at the same time.  

We are the largest endurance training organization in the country.   Our athletes raise money to support the Leukemia & Lymphoma Society.  We are currently recruiting a team to race at the San Diego Triathlon Classic on September 7.  Don't miss this chance to race in San Diego - where triathlon started.   Beautiful scenery and a great race environment.  Here’s what we provide the team:

•   A detailed training schedule with several ability levels to choose from
•   Options for true beginners all the way to experienced athletes
•   Awesome coaches - Charley Perez, Mary Carey, Khem Suthiwan, Nicole Drummer      and Steve Shumway
•   Coached run workouts on Tuesday nights in Denver
•   Coached swim workouts on Wednesday nights at Arapahoe Community College
•   Coached rides and/or runs on Saturday mornings all over the Denver area
•   Clinics on topics such as gear selection, stretching, Triathlon 101, etc.
•   Entry into the race
•   A team dinner before the race
•   Bike shipping to and from San DIego
•   Hotel accommodations for the weekend
•   A party/dinner after the race
•   Mentors and team captains to help you every step of the way
•   An Honored Hero to inspire you all season

So, what’s the catch?  All we ask from our participants is that they have fun, train hard and raise money for the Leukemia & Lymphoma Society.   Come join this amazing team.  Make a difference while you train and race triathlon.  Information meetings are taking place this month.  To find an info meeting near you or to sign up for our team, please visit www.teamintraining.org.  If you have questions, you can also contact any of the coaches listed above!  Hope to see many of you on this awesome team.  

It's Not Too Late to Get in Shape in 2013!

Are your fitness resolutions already starting to fade?  Lacking motivation?  Struggling to get to the gym or out the door?

Join us for another amazing season of Team in Training with the Leukemia & Lymphoma Society!    Beginners welcome! Intermediate athletes welcome!  Everyone is welcome to join other inspirational people to train for a triathlon and help others at the same time.  

We are the largest endurance training organization in the country.   Our athletes raise money to support the Leukemia & Lymphoma Society.  We are currently recruiting a team to race at the Loveland Lake to Lake Triathlon in June.  This is one of the most popular races in Colorado.   Beautiful scenery and a great race environment.  Here’s what we provide the team:

•   A detailed training schedule with several ability levels to choose from
•   Options for true beginners all the way to experienced athletes
•   Awesome coaches - Charley Perez, Mary Carey, Khem Suthiwan & Nicole Drummer
•   Coached run on Tuesday nights - one option at Wash Park and one in Lone Tree
•   Coached swim workout on Wednesday nights at Arapahoe Community College
•   Coached rides and/or runs on Saturday mornings all over the Denver area
•   Clinics on topics such as gear selection, stretching, Triathlon 101, etc.
•   Entry into the race
•   A team dinner before the race
•   Mentors and team captains to help you every step of the way
•   An Honored Hero to inspire you all season
•   A TNT wetsuit that is yours to keep

So, what’s the catch?  All we ask from our participants is that they have fun, train hard and raise money for the Leukemia & Lymphoma Society.   Come join this amazing team.  Make a difference while you train and race triathlon.  Information meetings are taking place this month.  To find an info meeting near you or to sign up for our team, please visit www.teamintraining.org.  If you have questions, you can also contact any of the coaches listed above!  Hope to see many of you on this awesome team.  

2012 - It's All About the Journey

By the numbers...

Swim - 42 hours
Bike - 2160 miles
Run - 645 miles
Crossfit - 61 hours

It was a great year and a tough year of training and racing for me.  Despite several bouts of vertigo and bronchitis, I managed to stay relatively healthy this year.  Training went fairly well given two small kids at home, a husband who was also training, etc.   Training for Ironman again was a blast, especially doing it with some great friends.

I raised thousands of dollars for the Leukemia & Lymphoma Society and raced the Lavaman Triathlon in Hawaii in the spring, placing in the top five in my age group.  It was a fun race and a memorable trip.

In June, we raced the altered Loveland Lake to Lake course due to the horrible fires in northern Colorado.  Despite the tough breathing conditions and a new course, it was still a fun little race.

In July, we raced at over 9000 feet in altitude at the Rocky Mountain Triathlon in Silverthorne.  Sometimes we forget how hard it is to race at altitude!  We had a great weekend in the mountains and I won my age group!

August was the big month.  We raced Ironman Canada.  I hadn't been to Penticton since 2004 and it was great to be back.  A few days before the race, we found out that this 30th anniversary race would be the last Ironman Canada in Penticton.   It was memorable for many reasons including racing it with full-blown bronchitis and asthma, spending 43 minutes in the medical tent in T2, and crossing the finish line with Brian.  Definitely some highs and lows, but despite the obstacles, I got to the finish line.  It was my slowest Ironman race and definitely not pretty, but sometimes those are the races to be most proud of.

Topped off the season with the Oktoberfest Sprint tri in September for fun.  RMTC made it extra classy with several relay teams in costumes.  It's always fun to see the fast guys racing in pink speedos, dresses, etc.  Fun way to finish the year.

2012 was a reminder that triathlon is often as much if not more about the journey.  If my entire season had hinged on my performance at Ironman, what a disappointment this year would have been.  But, I truly enjoyed the journey.  Long rides with good friends.  85 mile rides by myself including many great climbs.  Getting out for some long rides with Brian.  Some smaller, fun races.  I had a fun summer of training and racing.

2013 brings new challenges and goals.   I hope to enjoy this journey even more!  And, I look forward to spending time with everyone who will be along for the ride!

Happy training!