Training In These Crazy Times!

Below is an email I sent to my clients today.  We're basically in week 4 of our lockdown for the Corona virus, though my lockdown started a little earlier than most.  Someday we will look back on this time and be amazed with what we did.  And, didn't do.  For now, I'm just hoping all my friends and family stay healthy and safe.

Hey guys!

Grab a cup of coffee or tea and get ready for some light (and probably boring) reading.

First I have to say how proud I am of how you're all dealing with this craziness.  I think the easiest course of action would be to just give up.  Races are being canceled.  You're trying to work from home - some with spouses and kids around.  You're trying to "homeschool" your kids - good grief!  You're mourning the loss of group rides and runs.  You can't swim. I could go on.  Honestly, my instinct is to curl up on the couch and watch endless episodes of Love It or List It or binge watch Netflix.  (Ask my husband, I'm REALLY good at couch surfing!)  I would say that 80% of me wants to just do that.  But, here's the deal.  I'm an optimistic person by nature.  I believe in working toward my goals regardless of the obstacles.  I love being outside.  I truly do love riding my bike and getting out for runs.  And, I have to show my kids that there is purpose in moving forward.  So, when all of this lifts, will we be ready to train and race?  Or, will we be starting from scratch because we gave up.  I can say with certainty that we will all be ready to train and race!  So, keep working toward that finish line, regardless of when that finish line will occur.  You're all doing awesome and should really be proud!

So, with that said, listen to your body and mind, and do what's right for you.  I've always asked that you please include comments on your workouts even if it's a simple, "Workout felt good."  More info is better, but some info works for me.  Also, PLEASE comment when you miss a workout.  This allows me to know what happened - you were sick, up all night with sick kid, work got crazy, etc.  This also allows you to determine as you type your comments - is this a REASON or is this an EXCUSE.  You'll start to recognize patterns here.  And, you can self-identify excuses.  I so appreciate when someone tells me why they missed the workout and acknowledges that it's an excuse and not really a reason.  This will help us also identify patterns and make changes to your training.  If you never make a Monday workout, let's make Mondays your rest days and go from there.   We can work together to make training work for you.

Take advantage of our new schedules if that works for you.  Get out for a lunch workout to break up your work-from-home day.  If you love getting up early, go for it!  If your work is flexible and you can work from 10-7 instead of 8-5, get your workout done in the morning and then hit the laptop.  See what works for you.  Also, be sure you are getting up to move during your workday.  I usually take 15 minutes of each hour to get up and move - clean the kitchen, switch the laundry, harass Brian and the kids, etc.

I know many of you are conflicted about running and riding outside.  All I can tell you is what I'm doing, and then you have to do what you're comfortable with.  I have a bike trainer.  I hate it.  So, I ride outside whenever humanly possible.  I've found that riding roads is so much better than bike paths right now.  So many people are using bike paths to ride recreationally, walk with their families, walk the dog, run, etc.  They are crowded.  Since people are not driving as much, the traffic on roads is really light.  So, I'm riding roads.  I wear a buff around my neck and pull it up anytime I will be in proximity with other cyclists or even pedestrians who are on sidewalks near the road.  And, I leave the buff on long after I've passed them as a precaution.  In Highlands Ranch, all of our main roads have HUGE bike lanes.  So, I'm definitely taking advantage of those.  And, riding down into Chatfield, Deer Creek, etc. I only have about a mile or so of path to get down there.  I don't have a treadmill at home.  For running, I'm trying to avoid actual paths in the neighborhood if I'm going between about 10 and 5pm.  They are also really busy.  I'm just running sidewalks and some trails by my house.  Again, pulling up the buff anytime I'm around people and for some time after we've passed each other.  I'm no scientist, but I feel like there's probably less chance I'm going to pick up or transmit the virus outside than going to the store, etc.   Do what you feel best with.  If you are only comfortable running and riding inside, do that.  Be smart, and be safe.

Do your strength training.  I HATE strength training at home.  I actually hate strength training alone.  I love group workouts.  But, here we are.  So, get creative.  Dare I say, I'm having some fun with this.  I'm just finding workouts on youtube that only require small weights and resistance bands or only bodyweight as that's what I have available.  This will help us all keep up our upper body strength.   There are a ton of free options out there!  Be careful getting into strength.  You don't want to overdo it, so ease into it with no weight or lighter weights to start, etc.  Go at your own pace even when following an online workout.

Several of you are concerned about swimming if races happen in June/July.  Hopefully you're doing your strength training to keep some upper body strength.  Once pools open, we'll do what we have to in order to build a base of swimming to get ready for our races.  Maybe we won't have our fastest swims ever, but that's fine!  If we can get into open water in late May, we'll do that.  I don't love swimming OW before that as it's so cold that my muscles stay really tight and it can be so miserable that it's not worth it to me.  We'll cross the swimming bridge when we get to that.  For now, keep up with strength and be ready!

I have found that I drank more alcohol than normal and cooked up more comfort foods in the first few weeks of this thing.  I was allowing myself to use food and alcohol a bit to cope, thinking this would be a few weeks and then back to normal.  Looks like that's not quite the case.  So, I'm still cooking some comfort food, but trying to get back to our normal, cleaner eating.  And, I'm only drinking alcohol on weekends which is more normal for me, if I even do that.  Alcohol really messes with my sleep as I get older, so I find that I drink less now.  But, instead of drinking all the drinks like I was early in this thing, I'm getting back to my more natural habits.  Something to think about as well.  There are SOOOOO many pieces to this whole thing!

Even though my nature is to be optimistic, I'm still allowing myself to grieve the things we're missing.  I'm definitely feeling all the feelings.  Especially for my kids who miss school and soccer and their friends but rarely complain.  Let yourself feel all the things.  But, try not to let the negatives keep you down.  I'm also reading Can't Hurt Me.  It's got some pretty good mental tactics that I think are helpful when needing to push though tough things.  Some I already employ and some new ones I will be using.  So, maybe some light reading while you're bored in quarantine.  

Lastly, I'm here if you need to talk.   Give me a call, shoot me a message. Whatever works for you.  If we need to adjust your training right now, let me know.  We can do that!  I'm here to help however I can.

I miss seeing your faces, but love following you on Facebook and getting your notes in Training Peaks and by email.  Keep up the great work and be proud of everything you're doing right now!

Mary 

Journey to U520K Canada - March - Done!

More fun in March!  Some "racing", lots of training, fun with friends.  It's been another great month!

March was a little easier because I had a week of taper before my first 50k and a week of recovery after it.  Still got in some good training!  Here's the scoop:

Swimming - 26,800 yards - I'm swimming 3500-4500 yards in each swim now.  And, feeling great!  I still find this a surprise.  I'm not as fast as I once was, but even with the muscle weakness in my arms, I'm feeling pretty good in the water.

Cycling - 262 miles - Got in some good rides in March.  Still some on the trainer where I always cut my planned distance down to 75% of my outdoor plan.  I got to ride with Kat up to Red Rocks and show her that masterpiece.  She loved the climb!  ;)

Running - 132 miles - Some really fun running this month including my first 50k trail race.  Check out my previous blog post for that race report.  I did another 20 mile trail run followed the next day by a road half marathon.  A hillier course than the one in February, and I ran it 7 minutes faster even on really tired legs.  Felt great!

We had pretty great weather all month and dry trails to run.  Except that one day when Kara and I ventured down to Larkspur. A little snow, but still a beautiful day.  And, I still can't believe I ran 33 miles on some hard trails in Moab.  It was awesome!  And, I had the privilege of running a really fun St. Pat's Day 5k with Tracy and my girls to celebrate Tracy's comeback to running.

Rest days - 6 - One was to rest up for the 50k.  Two were to recover from it.  The rest were just working around the family schedule.

I hope to do more swimming, cycling and running with all of you in April.  Join me anytime!

My First Ultra! Behind the Rocks 50k - March 24, 2018

Wow!  I am so excited that I finished my first Ultra.  The course was harder than I expected, but it was so much fun and I felt great!  This will be long, but I want a way to remember all the details.

Behind the Rocks 50k

It's been 16 years since I've done an event that was really scary for me.  I did my first Ironman in 2002.  It was a great challenge, and it was scary.  I went on to do several more, but they are no longer scary.  So, this year, I felt like I really needed the next big thing.  Enter ultra racing.

We camped in Moab at the race site all weekend.  It was a remote, beautiful location.  We love our pop up camper and the girls really enjoy camping.  The day before the race, we did the hike up to Delicate Arch.  So much fun!

 

Staying at the race site was great.  I picked up my packet about an hour before the race started - in my PJs!  I stayed in the camper until about 10 minutes before the race to stay warm.

We were about three minutes into the race when I realized I was going to love ultra racing.  Just three minutes in, and everyone was stopped on the dirt road facing backwards.  All to get pictures of the sunrise.  It was totally worth it!

The first six miles to the first aid station flew by.  I held back, ran easy, walked every 1.5 miles or so to hydrate, hiked the steeper stuff, chatted with people along the way.   Quick bathroom break at the aid station and then back out onto the trails.  I ran mostly alone for the next 10 miles.  It was great!  Beautiful scenery.  The trail was definitely tough.  Lots of uneven, hard slick rock.  Lots of soft sand that was a little harder to get good grip, so there was a bit of sliding in some spots.  At mile eight, I had to slide down a rock on my butt to get to the trail below.  That would be just the first of many opportunities to slide down rocks, climb up rocks on my hands and knees, scramble around.  But, the views were amazing!

When I got to about mile 14-15, we were on some fairly narrow ledges at times.  I pulled aside often to let the faster runners pass who were coming back from the turnaround aid station as it was often too narrow for two people to safely pass while running.  Then, some steeper rocks to slide down onto ledges.   A woman I had seen earlier mentioned that it would only get tougher before the aid station.   A few minutes later, a guy passing going the other way mentioned I should catch up to the runners ahead of me - I would want their help getting down the next section.  He was right.  Fortunately, a  guy slid down first and then offered myself and another woman a hand down.  I know I could have gotten down, but having a hand was so nice!

When I got to the aid station around mile 16+, Brian and the girls were there.  It was so great to see them!  I felt great, and it was fun to tell them about the course.  I visited the porta-potty, which was down another little hill.  I got a rock out of my shoe.  Filled my camelbak, mixed a bottle of sports drink, ate about 1/4 of a sandwich, hugged the family.  I probably spent a little too much time at the aid station with the family, but it was totally worth it!

Then, I finally headed back to scramble up all the rocks we had just come down. I was staring at a rock section trying to figure out how I would get up, when another runner came the other way.  I gave her a hand to slide down.  And, she gave me a boost to get up.  Again, I know I would have gotten up it, but having help from another runner was great!

Leaving the aid station at mile 16, there was a lot of climbing.  Around mile 17, I hooked up with a woman named Caroline.  We got to talking and the miles just clicked by.  We ran everything we could.  If it was too steep, we hiked with purpose.   It was probably an eight mile section with a good amount of climbing.

As we chatted, I learned that Caroline is a bad ass ultra athlete.  She's done it all!  Multi-day adventure races, plenty of ultra running, long cycling, Ironman, off-road Ironman, outrigger paddling, you name it.  She told me so many great stories!  A 50k was just a Sunday run for Caroline I'm sure.  But, she hung with me, encouraged me, and made this race a lot more fun!  We eventually made it to the aid station at mile 24.  Filled up water, grabbed some Coke, chatted with the amazing volunteers.  We continued running everything we could, hiking the climbs, chatting.  I remember looking down at my Garmin as it beeped "27 miles".  My longest run ever!   At about mile 28, we hit the last aid station.  Grabbed a few things and then we ventured into the last stretch of the race.  Garmin beeps "30 miles".  I just ran 30 miles!!  What?!  I knew the course was long - not actually 50k, but closer to 32+ so I was already mentally prepared for that.  Caroline picked up the pace a bit in the last 4 miles, dragging me with her.  My feet hurt and I was getting tired.  I was no longer really talking.  Caroline kept encouraging.  We ran most of the last 3-4 miles solid.  With about 1.5 miles to go, we could see the finish line!  Yes!  Kept pushing.

Then, up the little hill and into the finishing chute.  I don't think I have ever smiled so big approaching a finish line.  What an awesome feeling!

Caroline was first in her age division.  I was thrilled with my finish!  When I saw how tough the terrain was from about mile 16 until 24, my goal was to try to finish under 8 hours.  And, we did!  I'm really grateful for Caroline's advice, encouragement, and pushing me.  I would not have come in under 8 hours without her support.  I'm so proud of this finish!  I can't believe how good I felt all day.  No GI issues.  No injuries.  My hips were a little tight and my feet were really sore, but overall, I felt great!  Just the first of some new scary goals this season for me.

Ultra running is a blast.  The people are so friendly.  No one cares how long the race takes you.  Everyone is willing to lend a hand, hang with a newbie, offer advice.  They drink beer around the campfire the night before the race.  Then drink more beer around the campfire after the race.  The post-race food was amazing!  It was nice to meet a new Denver Trail Runners Facebook friend in person - Scott did awesome out there.  And, we were hanging out around the fire and able to watch another DTR Facebook friend, Jess, finish her first 50 mile race - one minute under the cutoff.  A ton of runners and spectators formed a human tunnel for her to run through in the finishing chute - she received a rowdy welcome!  It was great!

I can't wait for my next races.  I'm glad I'm challenging myself to do new, hard things.  I would recommend it to anyone!  If you're a marathoner, try a triathlon.  If you only do road races, try some trail races.  If you've already done a bunch of Ironman triathlons, try some ultra races.  I hope to keep challenging myself.   Thank you to Brian and the girls - their support means everything!  Thanks to all my training buddies - I would not have made it to the start line, much less the finish, without you!  Thanks to my TriBella teammates, especially Julie who came and found me at Milt's in Moab to give me a post-race hug!  It was so nice to have that support!  Thanks to TriBella for all the technical support this season as I get ready for Ultra520K Canada.  Thanks to Djimmer and Rebound Therapy for keeping this old body moving.  Thanks to Carla, the best massage therapist around!  And, thanks to Honey Stinger for the great nutrition - I used the chews through out the day and they were great!  Next training race is just 13 days away.  Excited for more fun!

Road to Ultra520K Canada - February!

A lot packed into a short month!  I've raced more in 2018 than I did for all of 2017.  "Race" would be a strong word - I participated in some races.  And had a blast doing it!

I'm finding that the hardest part about this training is NOT the workouts.  It's the juggling of the schedules.  Work, kids activities, family time, rest.  It's hard to schedule the workouts I need to get in and still get everything else done.  When I'm out there swimming, riding and running, I'm loving it!  And, I'm feeling great.  But there is often this nagging thought that there is so much work to be done, family things to be done, etc.  I'm getting it all done, mostly thanks to my family supporting me all the way!

I'm thankful for good friends to train with and beautiful scenery.  We've also had really great weather for the most part given that it's Colorado in February.

Swimming - 22,900 yards - I'm so happy to be able to swim 3500 yards in a workout with no issues.  I feel good in the water and these workouts have been great for my body!

Cycling - 228 miles - Not a ton, but when I ride the trainer (which I had to due to weather/roads a fair amount in February) I cut my planned distance to 75% of my outdoor distance.  Feeling great on the bike.  Hoping for some good outdoor riding in March!

Running - 132 miles - This has definitely been the focus since my first 50k trail race is in just three weeks.  My proudest (and slowest) half marathon was in February.  I ran 20 miles on Friday morning and then forced myself to get out and run the Snowman Stampede half marathon on Saturday morning.  My feet were KILLING ME!  But, overall, I felt good and just ran it pretty easy.  Some great, fun miles logged this month for sure!

Rest days - 2 - One was on a day where I woke up just exhausted.  I can definitely tell the difference between "tired" and DONE.  On the days I need it, I take a nice big rest day.  I always bounce back feeling awesome!  The other rest day was a scheduling issue.  But, grateful for that rest as well.

I had some really cool things with work this month as well.  I'm working with some amazing clients at SwimLabs who are making incredible improvements in their swimming.  It's just so wonderful to see their excitement and progress.  I also had the opportunity to work with the incredible Katy Evans and D'Arcy Toffolo to teach a swim clinic for our awesome TriBella race team.  These ladies inspire me so much!

Join me in March if you can!  I'm always game for friends to join me at the pool, on the roads or on the trails.  Can't wait to tackle my first trail ultra in March.  I'm SO nervous, but really excited.  And, I look forward to meeting up with many of you as I continue moving forward toward my ultimate goal!

Road to U520K Canada - January is Done!

Whew!  Made it through January.  This felt like the longest month ever!  But, I got in some good training and managed to make it fun throughout!   Here's the race I'm getting ready for...

Ultra520K Canada

My mantra for 2018 - get a little better every day.  So each day, I'm trying.  Trying to be a better athlete, better coach, better friend, better wife, better mom.  It's not always easy, and I often fail.  But, I'm trying!

Here's January:

Swimming - 19,900 yards/meters.  This might not seem like much to my swimming friends, but I'm coming off 3 years of not swimming.  I was worried that building up my swimming, however gradually, would flare up the issues with my arms.  For those who are not aware, I have muscle weakness and pain in my arms from some medical issues dating as far back as 2013.  So, the fact that I'm up to swimming 3000 yards twice a week is huge for me!  The first 1000 yards are always a bit painful, but my arms seem to be figuring it out!  I'll be swimming 3000+ three days a week in February.

Cycling - 312 miles.  Again - not a ton, but I didn't ride much in 2017, so I'm gradually building this up.  Cycling always comes back pretty quickly for me and seems the easiest for me.  Love being back on my bike!

Running - 111 miles.  This has been fun!  A New Years Day run with fast friends - I was just hanging on in the back!  Sometimes running on dry trails on warm days.  Sometimes running in snow.  But, lots of great miles with friends. 

Rest Days - 3.   These were wonderful!  My recovery week was amazing!  And, the body is holding up well so far!

Running a 5k for fun this morning to top off my recovery week.  Then, it's back at it in February!  Want to swim, bike or run with me?!  Shoot me a message - I'm always up for company!

New Years Day run with some fast ladies!

A long 16 mile run in Waterton Canyon.

Ultra 520K Training - Weeks 3 and 4

Still just building some easy training and enjoying the early weeks of training.  I'm still enjoying time with the family, soccer, relaxing.  I know there will be less relaxing in 2018!! So, I want to take advantage of it now.

Week of Oct 16:
Swim = 5000 yards
Bike = 16 miles
Run = 25+ miles
Strength = 1 hour (1 session)

Highlights: I got to run with Denise C, Rebecca,  Kara and Denise E this week.  I also had the opportunity to introduce some people to trail running.  They loved it, and they don't hate me!   I also got to ride with Roger.   Doing what I love with great people is why I have trained and raced for 22 years.  Thank you, guys!

Missed the Mark:  Tuesday I had a major vertigo episode.  One of the worst I have had.  I didn't snap out of it for about 8 hours.  And the effects lingered for weeks.  So, I missed pilates and a run as well as a ride the following day.  But, I'm doing PT and hopefully will get a handle on this soon.   Thanks to Tonya for working with me on this!

Notes:  Vertigo was a big factor this week.  :(

Week of Oct 23:
Swim = 2600 yards
Bike = 37+ miles
Run = 19+ miles
Strength = 45 minutes (1 session)

Highlights: Got to ride with Roger, though we nearly froze to death!  Also got to ride with Jess.   Had a fun trail running adventure at Matthews Winters with Kara and Rebecca - forgot how hard that 6.5 mile loop is.  And, I ran a 5k for fun since I was working at the event.

Missed the Mark:  Missed one strength session.  And, I let myself have a Saturday off for kids soccer and college football.  It was pretty awesome!

Notes:  I don't love racing 5ks.  But, running a 5k without chip timing, etc. for fun with a bunch of people in Halloween costumes is fun!  Pretty excited to run The Great Candy Run with the family in a few weeks!

On to weeks 5 and 6!!

Training Has Officially Started! U520K Weeks 1-2

I've decided to post about my journey to Ultra520K Canada 2018.  Mostly so I can look back on the journey and recall the highs, the lows, the crazy, the friends who accompany me, the laughter and the tears.  So, the first 2 weeks of training are done.  Since the race is not until August, I'm just building up slowly to get ready.

Week of Oct 2:
Swim = 4800 yards
Bike = 16 miles
Run = 18+ miles
Strength = 1 hour (1 session)

Highlights: Even though I only got one short ride in and haven't ridden in a long while, I was reminded that every time I get on my bike, I feel like I'm home!  It's never really hard, always fun and I love it!  Also, super glad Kara joined me for part of my long run!

Missed the Mark:  Needed to add one more strength day.

Notes:  Kids' fall break started and we were in Vail for 3 days for a soccer tournament!

Week of Oct 9:
Swim = 7000 yards
Bike = Nada
Run = 23+ miles
Strength = Nada

Highlights: Since all my medical issues, I have not been able to swim very long, fast or consistently.  So, while 7000 yards in a week might not sound like much, the fact that I was able to swim three times in one week with no issues is HUGE!  I will never be able to swim fast again.  (And, let's be real, 1:25 per 100 is not that fast!) . But, things are going well!  And, I'm happy that Rebecca was able to join me for my long trail run!

Missed the Mark:  No bike or strength.  (Did I mention the kids are off on fall break?!)

Notes:  Yeah...fall break.  Oh, and it snowed on Monday!  Enjoying the slow ramp up and plenty of family time with soccer, movie nights, etc.

On to weeks 3 and 4!!

Making Tough Decisions

In September 2000, I completed my first half Ironman triathlon.  There was nothing pretty about it.  My swim was fine.  The bike and run were much hillier than I anticipated and temps were in the high 90s with REALLY high humidity.   To date, it is my slowest race at the distance, but obviously I was hooked.

So, here it is 17 years later and my goal this September was to complete my 17th half Ironman race.  Ideally with a new PR.  17th half IM...17 years after the first.  Has a nice ring to it!  But, with all the exciting travel this summer with family and friends, I didn't get to ride or swim much.  I was able to run quite a bit, though.  I went back and forth a lot.   I really wanted to make this happen.  And, with my years of experience, I could have.  But, at what cost?

I have 4 years of medical issues behind me at this point.  While I know I could complete the distance, would it be a smart thing to do?  I ultimately decided...no.  So, I rounded up some really fun friends and put together a relay team.  No pressure to place well.  No pressure to run a certain time.  The Hooligans will just be out there to have fun, and I always have fun with these friends.  So, I have two goals on the course on Sunday in Boulder as I run 13.1 miles.  Have fun.  And, cheer on as many other athletes as I can.  Not exactly how I wanted to do this race, but I think it will probably be pretty amazing!

My daughter is learning about the meanings of different sayings.  It's been fun watching her learn these things.  Some of them really strike a chord with me.  Finding a silver lining.  Count your blessings.  The more years I spend in endurance sports, the more relaxed I become about the details - times, placings, PRs.  It's becoming more and more about having fun, relaxing and just being present.  21 years ago, this was not the case.  It's been a long road with tons of ups and downs.

One of the biggest lessons I've learned is not to jeopardize my goals for an A race by putting too much importance on other events and races along the way.  Hence my dropping to a relay this weekend.   I've also learned that I cannot do it all.   I totally understand the desire to sign up for every race that sounds fun, is in a cool location, that all my friends are doing.  But, doing ALL these things may not be in the best interest of my most important goal.

So, everything I do in the next 11 months will be focused on Ultra520K Canada.  If something doesn't make sense, it's out.  Eyes on the prize and all that.  I'm looking forward to a fun relay on Sunday and even more fun in the next year!

We Had a Good Run!

So, that's it.  The streak has been broken.  I made it 165 days.

Yesterday my plan was to run after coaching track.  Pretty easy, right?  Nope.  Toward the end of the track workout, I was sitting on the track with an athlete and had a very intense vertigo episode.  This is not unusual for me.  I have mild episodes several times a week.  I have a more intense episode probably every couple months.  This one was BAD!  Thanks to Danielle for taking over the very end of the workout and the cool down for me!  It eventually passed, but when I have these kinds of episodes, they leave me extremely nauseous and totally wiped out.  I feel like I have been hit by a truck!

I made it home and crashed on the couch.  It takes a good 12-24 hours to fully recover from these.  At about 9pm, I rallied the troops (husband, kids, dog) and headed out for a 20 minute run/walk - just to keep the streak.  We walked around the block and I knew there was no way I could do it.  I was still very nauseous and a little unsteady.  I knew it was the right thing to do - to end the streak.  No doubt.

So, I kinda expected to wake up and feel really sad or disappointed about breaking the streak after 165 days.  But, I still felt crappy enough to know that there was nothing else I could have done.  And, I feel good that the streak ended when it had to.  Not because I didn't want to get the workout done.  Not because I didn't plan my day for my workout.  Not because I opted to do something else other than the workout with my time.  There were many days in the last 5.5 months that I really didn't want to get the workout done.  But, I did!  Including last Thursday when I went out at 9:45 pm after getting home from a four-course fondue meal to get my run done.    Including last Saturday when I got my trail run in at 1:00 pm in the 90 degree heat after spending 6 hours outside at the kids swim meet.  SO many times I could have quit.  Wanted to quit.  But, I didn't.  So, the new streak started today with an 8 mile trail run that was fantastic!

So, no excuses!  Getting the workouts done!  We all have setbacks.  But, I'm not accepting excuses from myself.  Now, I know I can!

Let's Ride!

Everyone who knows me knows that I love to ride my bike.  During triathlon season, I ride 3-4 days a week, usually alone.  I don't ride bike paths very often. I ride roads - state park roads, roads in Highlands Ranch, Morrison, Golden, etc.  I don't think twice - I just get the bike ready, get on and ride.

But, I hear very often from women who say they don't like to or won't ride alone.  These women are often training for half or full Ironman triathlons.  In longer races like that, the bike can be the most important piece of the race.  So, getting in the miles is important.  And, you might not always have a buddy to ride with.  So, what can you do to be more comfortable riding alone?  Below are a few thoughts I've had recently.

1.  Ride with people at first.  If that is your comfort zone, then by all means get some rides scheduled with friends or find a local group ride happening in your area.  On these rides, be aware and learn from other, more experienced cyclists.  Watch how they handle turns, reach for their water bottles, etc.

2.  Work on your bike handling skills.  You can actually work on some of these things on the trainer or on a straight, safe stretch of road, maybe in a state park.  Work on reaching for your water bottle, taking a drink, putting the bottle back with only brief glances down to do it.  Practice unclipping from one pedal early - much before you need to actually come to a stop.  Practice mounting and dismounting your bike - note - your butt should NOT be ON the saddle as you start/stop.   Relax.

3.  When you start riding alone, stay in an area where you are comfortable.  In the Denver area, Cherry Creek State Park and Chatfield State Park are great.  The park roads are easy to follow and you will only be exposed to park traffic.  No stop lights and very few stop signs.  Stay in the park for a while until you are comfortable riding there.  Then, consider riding in an area with large bike lanes (Highlands Ranch) or fairly wide shoulders (Boulder).  

4.  Map out your ride first or get a route from a friend.  To really get the lay of the land, consider mapping out a route for yourself and then going to drive it.  Make notes of intersections, available shoulders, etc.   Know where you are going - upload the route or write down your important turns.

5.  Always ride defensively.  I ride defensively all the time, but even more so when I'm alone.  Ride as far to the right as you safely can.  Clearly indicate your movements to other cyclists, pedestrians, motorists - turning, slowing, stopping.  You can also put flashing lights on your bike for use at all times of day.

6.  Always wear or carry ID.  I use Road ID.   Text a friend and let them know that you are headed out to ride, let them know your approximate route, how long you think you might be out there (include a cushion of time for bathroom breaks, stop lights, etc.), and then text that person when you return home.  I also carry a copy of my AAA card in my seat bag and some cash.  AAA provides bike roadside assistance in case of a mechanical where you can't ride home.  

7.  Know how to change a flat tire and how to get your chain back on if you drop it.  These are the very most basic skills that you MUST know how to do.  It's simple to learn, I promise!  Bike shops often teach this in a monthly class or a coach can show you.  You must also carry all your own gear to change a flat - seat bag, extra tube, CO2 cartridges, CO2 adapter, tire levers.   If you are not awesome at changing a flat, often another cyclist is willing to stop to help but you need to have all the gear.

To some extent, you will just need to bite the bullet and do it!  Just like with almost anything, the more you do it, the more comfortable you will be.   Have fun and be safe out there!

So, Now What?!

See this guy?

This guy is NOT me.  I don't love change.  But, I've learned that more often than not, change leads to great things!  I've coached for Team in Training for 17 years.  Yes, 17 years.  I've raced, fundraised and coached with them for 19 years!   And, it has been amazing!  I coached for them in Dallas, and they were the first call I made when we moved to Denver in 2004.  And, this week, I retired from that coaching position.  It was not an easy decision, of course.  But, it is time for a change.

So, now what?!

I know that the TNT Lavaman triathlon athletes are back in Denver this weekend wondering the same thing!  They trained hard for 5+ months, raised lots of money for the LLS, completed their race in Hawaii.  So, now what?!

That's the question.  And, one that must be answered in all parts of our lives.  Just got married - now what?  Newly single - now what?  Starting a new job - now what?  Finished your big race - now what?

I'm a planner.  Often before I've finished one thing, I've already planned the next.  (Just ask Brian!)  So, I've already started planning the next thing.  I will continue to coach triathletes and runners through my business, In Transition Coaching Services, as I have since 2003.   The plan is to add some group training opportunities in the south Denver area soon.  I'm really excited to put some new focus on my business.  Look for a website soon with all kinds of great info!

And, for those of you playing along, 19 years seems like an odd year to finish something up, right?!  So, let's go ahead and make it an even 20 years!  In 2018, I will join TNT again to celebrate 20 straight years with the organization.  This time, I will once again raise money for the LLS and train for a fun event.  Mark your calendars - Tahoe Century 2018!   You can ride 100 miles with me or I'll even let it slide and you can ride the 70 miler.  (I must be getting soft in my old age!)  I really do hope that everyone I have had the honor of meeting through TNT over the last 19 years will join me for this last hurrah in Tahoe.  Dallas peeps - that means you!  Denver triathletes, runners and cyclists - you too!  I'm giving you plenty of warning, so let's do this!

A huge thank you to EVERYONE who has been a part of my TNT journey. Todd Codish who coached me for the inaugural Rock n Roll marathon San Diego in 1998 and my first triathlon in Pacific Grove in 1999.   (Remember when I agreed to do ONE triathlon and then I was going back to marathons?  So much for that!)   All the coaches I had the pleasure of working with over the years - Todd, Dave, Charley, Brett, Justin, Khem, Mitch, Steve, Nicole - hopefully I'm not forgetting too many others - I'm old and my memory is going!  All the TNT staff over the years who do the hard administrative work.  My amazing friends and family who have always supported my training, fundraising and coaching efforts.  And, the hundreds of athletes who did the hard work fundraising and training for marathons and triathlons over the years.   Just ask the families of any blood cancer patient - your efforts HAVE made a difference in people's lives.

So, now what?  More coaching.  More group workouts.  And a little more TNT.   Join me!

To the Rock on Mount Falcon…You Will Not Beat Me!

My trail running was going awesome!  I was feeling strong, getting a little more confident on the trails, feeling great about my upcoming races.  And, then it happened.  The rock.  In the wrong place.  At the wrong time.

We were doing 10 miles on Mount Falcon for my recovery week.  It was fun as usual.  On the 4 mile rocky descent back to the car…BAM!  My foot landed on a rock in just the wrong way jamming up my ankle.  The pain was searing!  I stood on the trail wondering how I would make my way down the last 2.5 miles on the rocks.  I managed to limp my way down.  "How's the ankle?" you may wonder.  Oh, it's great.  You know what's not great?  The hip on the other side!  Apparently as I limped for 2.5 miles, my right hip took the brunt of the force going down the hill all while I babied my left ankle.

Thankfully, my awesome physical therapists at Rebound Therapy (http://reboundclinic.com) are great at putting me back together.

This is never me at all.  Never.  Right, Djimmer and Christiaan?!

And, thankfully, I'm getting a tiny bit smarter in my old age.  And, thankfully, I'm a triathlete!  Can't run? Fine - I'll just swim and ride.  Sore shoulder?  No problem - I'll just run.  Being a multisport athlete allows me to get through injuries with many options.   And, it has allowed me to continue my workout streak.  Day 93 of workouts!  And, I even gained a little swimming buddy last week - Amelia swam with me on Saturday - so much fun!

The hip is feeling better after a little set back last week.  Still thinking I can make it through my first trail marathon in 2 weeks.  I WILL go back and conquer Mt. Falcon again soon, too.  I'll show that rock!  I'm not scared!

OK, Nike…I Get It!

I'm not a huge fan of Nike.  But, I think they got one thing right.  Just Do It.  There are just so many places we can use this idea in our lives.  It's come up a lot lately for me.  Monday, I had a run scheduled for 10:15 am right after coaching masters swim.  At 10:15, I was sitting on my couch.  "Maybe I could go later - maybe it will be warmer.  Nope, weather forecast says it's going to get colder.  It's SOOOOOOO windy out.  Ugh.  Maybe I could go run after I drop the girls off at church later today.  I wonder what the weather will be like at 4pm?"  I spent probably 20 minutes on the couch negotiating with myself about doing this run.  Finally, it clicked.  Just do it!  Just change clothes and get out the door.  So, I did!  Right.  Then.

Another Skirt Sports ambassador summed it up so well.  Even though I LOVE to run, love to work out,  love to train, it's still a decision - every time.   And, it's not always an easy decision.  But, I never regret getting out there!

So, back to that windy run.  I have a wind scale that goes from 1 to Ironman Arizona 2014.  Those of you who raced that year know what I'm talking about.  It was awful.  There were tears.   So, Monday's wind rated from a 6 in the first half of the run to an 8-9 later in the run with a few moments of IMAZ14.    That race years ago has forever changed my perspective about wind.  When we go through hard things, it definitely changes our perspective.  Giving birth to two babies has changed my perspective about what's hard.  Labor and delivery - HARD.  Ironman - fun.   Raising two girls - HARD.  Getting out to swim, bike or run - fun.   It's all how you view things - where you've come from, what you've been through.

So, on day 68 of my workout streak, I'm feeling good, making the tough decisions to push forward, moving closer to my race goals for 2017.

60 days…and an injury?!

Wow!  60 straight days of workouts!   It's not always easy, but it feels great!  Some days, it's just a short 2-3 mile run.  Other days are 2-3 hours running on tough trails.  Many of my workouts have been really fun adventures with friends.  Others have been slogs on the treadmill late in the evening to get it done.   Day 60 included a few miles on the treadmill with a couple TNT athletes.  Treadmills are way more fun with friends!  Overall, I'm just so grateful to be out there!

And, I have two new favorite words - PAIN FREE!   I feel absolutely amazing on my runs.  No pain. So, what's this talk of an injury, you ask?  Apparently I slept REALLY wrong on my arm/shoulder last Saturday night and have had issues with my right arm since.   I went to Djimmer and Christiaan - my amazing physical therapists at Rebound Therapy and Wellness - to get it checked out.  "What did you do?!"  Um…I went to bed and then I woke up.  Yep - I hurt my arm sleeping!  That sounds about right.  Other than having a t-rex arm for a few days, it has not held me back much and I can still run without any pain.  Yay!  PAIN FREE!

A workout streak is pretty easy when the weather is great.  But last week, I ran 10 hard trail miles in 3 inches of snow and then ran the following day in more snow.  Thankfully, my friends are tougher than me, so I'm grateful to them for the inspiration to just get out there!  I'm still nervous about my first trail marathon in April, but I'm really excited for this new adventure!  Onward to day 70…thanks for reading!

50 Days and Counting - Thanks to Great People!

Whew!  The streak is alive.  Barely.  50 straight days of workouts.   The streak almost ended Friday.  The kids were out of school, so I juggled play dates, errands, swim lessons and gymnastics.  By the time Brian got home near 6pm, I just didn't want to run.   The 13 mile trail run in Deer Creek Canyon left my ankles and feet feeling like I'd run a marathon.  Or two.   I was tired.  It was dark.  I just didn't want to.   Brian encouraged me to just head to the rec center and get in a few miles.  Nope.  Don't want to.

All I could think about as I laced up my shoes, drove to the rec center, did some dynamic warm ups - I don't want to.  But, I did!   I ran 1.5 miles on the indoor track and 2.5 on the treadmill.  My shortest workout in 50 days, but got it done!

Saturday - the 50th day - was much easier to get motivated.  Dry, warm weather and I got to coach the TNT Lavaman team on the bike.  Plenty of climbing, which I love.  The TNT team always provides the motivation I need to get out there.  They are excited about their race and you can tell!

Then, we had a going away dinner for a friend last night.  There were 15 of us at dinner.  I met all of these amazing 15 people through endurance sports, specifically TNT.  They range in age from late 20s to late 40s.  All different backgrounds.  But, we met in an atmosphere of support and encouragement, so as we have moved on to different things from our first meetings, we continue that atmosphere of love and support as we send Mike off to his next adventure.

I've said this a million times.  I've met so many great people through endurance sports and through TNT.  I'm so grateful for these people!

So, off I go chasing the 60th day of this streak.  I feel like I can get there because I have the support of my family and friends!

3 Things I've Learned in this 40 Day Workout Streak

So, it's been 40 days straight of workouts.   Today's workout was a 2150 yard swim.  It's hard to believe.  It's been a rough 3 years to get to this point.  So, with every workout, I'm filled with gratitude!  I've definitely learned a few things along the way, too.  Here are the biggest three so far...

1)  Consistency breeds consistency.  Once I was about 7 days into my workouts (which were never intended to be a streak), it just got easier and easier to get the workouts in.   I found that I had fewer excuses NOT to work out.  I found that I really WANTED to get my workouts done.  The more I get the workouts done, the easier the workouts are.  I haven't been sore or really that tired.  My body feels better with every workout.  What's the saying?  If you're tired of starting over, stop quitting in the first place!  It really does get easier with consistency!

2)  Training makes me a better person.  I feel happier in the other parts of my life (work, family, household chores) when I've gotten my workout in.  I'm even happier to see the kids when they get out of school, even happier to see Brian when he gets home.  I feel calmer, more organized.  It helps me so much mentally.

3)  Scary goals are great for motivation!  If there is that little feeling of wanting to skip a workout, I really think about what I've committed to for 2018.   If I can't suck it up and get out for an hour today, what will push me to train hard in 2018 for MANY hours a day to get ready for Ultra520K Canada?!  The goal helps get me out the door.  But, truth be told, I love the process.  I love the training as much if not more than I love racing.

So, right now, I'm running about 5 days a week to get ready for some upcoming trail races.  I'm swimming twice a week to start to build some consistency there and work through the muscle weakness in my arms.  And, I'm riding occasionally as well.  Doing something every day!

Are You Stepping Out of Your Comfort Zone?

My comfort zone - road running, road cycling, swimming.  I understand these things.  I feel safe and comfortable doing these things.   So...trail running.  Shouldn't be that much of a stretch, right?  Wrong.  I'm learning lots about how different it is.  It's physically different.  And, it's definitely mentally different.

But, I think this year will be good for me.  Two trail marathons (hard ones) and one trail 50K (a relatively easy one) this spring/early summer.   How many times do we think about trying something new, only to retreat to the things we are comfortable with?    But, what can happen when we get (and stay for a while) outside our comfort zone?!

I have a client who was a treadmill runner.  She was new to running and felt safe and comfortable on the treadmill.  When I started coaching her for her first half marathon, I encouraged her to do most of her running outside.  This was scary for her, but she committed to doing it.  The latest text from her this week was asking if she could rearrange a few days of her training so she could work around her work schedule to get her runs done outside so she wouldn't be stuck on the treadmill.   It surprised me and I'm sure this change in mindset has surprised her!

The biggest change for me moving into trail running is the mindset.  I'm used to running in a fairly straight line on fairly straight-forward terrain for a long time.  I know exactly what my pace should be/will be.   I'm trying to embrace the trail running mindset a bit more.  Getting out there, exploring the terrain, understanding that I will have to hike the steep uphills, that I will not "run" the whole thing and my pace will be considerable slower than on the roads.  And, that's OK!  So far, it's been fun.  Hopefully it will still be fun when I'm close to last place in the marathon in Fruita in April!

Anyone else challenging themselves in 2017 to get out of the comfort zone?!

I Accidentally Started a Workout Streak

What?  How does a person accidentally start a workout streak?  I don't really know.  It just kinda happened.  And, as of last week, it turns out that it's a really good thing!  Read on to find out why!

2013-2016 had some rough spots.  Medical issues really set me back.  But, coming out of that with negative test results, I set into 2017 to have fun and get back to feeling like myself.  So, I signed up for some new and different events - trail marathons and a 50k trail race.  Out of my comfort zone and a bit scary!  Just what I need to get back!

So, I set to training.  And, here we are 32 days in.  (The streak started on December 31.  Don't ask why - remember, I didn't intend to start a streak!)   I have worked out for at least 45 minutes every day for 32 days.  Mostly running, some swimming, a tiny bit of cycling.  And, it has been awesome!  My body feels good.  Not fast, but solid.  My mind feels good - focused and happy.

So, it's a good thing I started this accidental workout streak.  As of last week, I found out that I was accepted into Ultra520K Canada for 2018!  http://ultra520kcanada.com  This is my absolute dream race!  I had the honor of being on a crew for an athlete at this race in 2014, and I swore that someday I would do it.  And, here we are - I'm going to do it in 2018!    It's in one of my favorite places on earth.  It's super scary.  It's probably crazy.  But, I cannot wait!  So, 2017 is building a base to get ready.

I could not do everything I want to do (being a mom, coaching triathletes and runners, training for big, scary races) without the support of Brian and the girls. (Brian is running a 50 miler in 2018, by the way!)  And, our extended family and wonderful friends.   I will also be relying on my support system that includes my massage therapist, Djimmer and Christiaan at Rebound Therapy, the amazing peeps at TriBella, the crew at SwimLabs, etc.

I'm as excited about the journey as I am about the race.  It's one of the things I love about endurance sports - the journey, the training.  It will be A LOT.  But, I plan to embrace it.  So, if you're up for a swim, bike or run - hit me up!  Gotta do something every day now - darn streak!

What's in Store for 2017?

It's 2017!  Can you believe it?!  I'm not sure where 2016 went.  But, it's time to be planning for this year.  What are you doing to challenge yourself?   Taking on a new distance?  A new sport?  Often the scary goals are the ones that motivate us to get out of bed, get out in the cold, and get our workouts done!

I'm excited to help my clients reach their goals.  I've already had some great sessions at SwimLabs with some new swim clients there.  And, I know my triathlon clients are pumped to get their training underway for the year!

As for me, for 2017, I'm planning to take on a new sport.  Trail racing.   I've never raced on trails.  I've done a bit of running on trails and love it!  Spending time in Leadville over the summer watching Brian run the Heavy Half and some friends race the Leadville 100 mountain bike race really sparked a desire to try to do some trail racing!

So, some trail racing in the spring.  Then, I'll switch gears into triathlon mode to race some fun sprints and then probably the newly-resurrected 5430 Long Course half Ironman distance race in September.  Another fun-filled year to come!

I hope to hear that many of you are taking on fun new challenges this year as well.  Happy New Year!

Timing is Everything

Isn't that what they say?

I had my heart set on Utra520K Canada (formerly Ultraman Canada) for 2016.   This is a HUGE 3-day event that would push me absolutely to my limits.   I really, really want to do this race and had it planned for next year.

Then, I had some medical issues this year that kept me on the sidelines throughout the entire triathlon season.  This was especially frustrating because I felt physically fine, but spent most of the summer having testing done, etc.  After a great discussion with Brian, we decided that the timing is not right for me to compete in Penticton next summer.  In my heart, I know this is the right decision.  My health and my family come first.  So, we mapped out a three year plan for me to get to Ultra520K Canada in 2018.  We'll have a much better understanding of where things stand with my health by approaching it this way.  And, it gives us plenty of time to plan for such a big event.

This led me to think about planning our races seasons.   I think often we develop tunnel vision with our athletic goals.  "I want to do an Ironman before I turn 40."  "I want to do a marathon next year."   But, what about long term planning and making sure all the pieces are there to allow us to be successful?

Things I would encourage all athletes to think about as they look toward their goals…

Am I truly ready to take on this physical event?  Do I have the skills and experience necessary to do it right?
There is NOTHING wrong with taking one or two more seasons to hone your skills, gain experience, shore up your weaknesses, etc.   You will likely have a better experience at your goal race in the long run.

Can I put the time/work in to complete my goal?     If you just had a baby, relocated to a new city, started a new job, have super busy kids' schedules with sports, etc, maybe the timing is just not right.  Everyone has a different family dynamic and only you can step back to decide if you truly can carve out the necessary time to train for your event without sacrificing TOO much along the way.

Is your body ready to train and race?  If you have been injured, ill, or in the case of many of my friends - just had a baby - allow your body to be truly healed. I have certainly made this mistake.  You're the only one who knows your body, so listen to it and allow it to heal when you need to!

The bottom line is that triathlon will always be there.    I fully intend to be on the starting line at Ultra520K Canada in 2018 as long as I get accepted.  But, I also know that a LOT can happen in three years.  So, we'll move forward with the plan and continue to be flexible when needed.

I guess sometimes chasing your dreams means pushing them out just a bit to get there, at least in my case!