May 31, 2012

Rough Month

Been one heck of a month!  Rather than bore you with the details, here's the brief, picture version:

Momentary lack-of-body-awareness leads to a knee-whacking episode while pumping my tire
 
Running was going GREAT - hills, intervals, long runs, negative splitting, pulling a tire, etc. After one long brick my knee started hurting and I chose to eliminate bikes/runs from training in hopes to still race the next weekend.
Cancel St Croix 70.3....boo!
Basement flooded since my outdoor water spigot burst...what? I thought we had a mild winter?
Knee feeling better so I go for an easy spin on bike path and....WHAM!! A girl bikes out of the woods (from a restricted area, where bikers are not allowed), doesn't look when crossing the path 10ft in front of me, and I slam into her - went flipping end over end, hit my head, broke my bike, cracked my helmet, and went to the ER to see if everything was ok. Praise GOD she and I were OK... could've been much worse.  Cracked fork on both sides... ouch!

Internet goes out for 3 weeks (hence no blog activity) after disconnecting from cable on a trial. Hmmm - maybe not the best decision with the 2012 London Olympics coming up in 2 months...
Knee not recovered after bike wreck, so no running for 3 more weeks (with the exception of the 2x/week 10min test run with my dog Holly)
Cancel Florida 70.3...boo!
     
Trial using the elliptical and water jogging. If I took it easy (which wasn't easy), this was a great way to maintain some sort of running fitness without the pounding. I borrowed an AquaJogger belt from a friend, Jeff Watern. My next purchase from TriSports will be an AquaJogger for myself - I plan to keep this in my regular training routine (and recommend it to anyone to aid in recovery and overall fitness). 
MRI last week (most expensive 30 min nap I've ever taken) verifies no structural damage (again, praise God) and only fluid around my knee.
     
Bought new Brooks PureFlow from Up and Running - making sure I am running on shoes with adequate tread and cushion will make sure my knee continues to recover. Icing and compression is key in this process too!! (110%Play Harder)
After 4 wks off running, I'm slowly beginning to run again. Started with 2 miles and am trying to listen to the advice I give everyone: take it easy and build back into it gradually.
     

So what's next??  Kansas 70.3 is looming over my head next weekend.  Do I go, knowing the flight is already bought and only do the swim/bike portion?  The intensity of a 70.3 is a lot...  I'll have to think about this one.  Want to recover SMART.  There's no use jumping back in too early and setting myself back...  But do I give it a try?  We'll see...
miss

April 21, 2012

Superfood: Chia Seeds - MILA

Here is a quick summary of the nutrition changes I've made over the past 6 months:
  1. Eliminate empty calories
  2. Eliminate unnecessary sugars
  3. Insert vegetables whenever possible
  4. Insert "super-foods"
The first 2 items essentially are a self-control factor, and all require you to make a conscious effort when grocery shopping.  The new recipes I've tried (many thanks to Pinterest) have made changing some old habits much easier. 

#4 Super Foods - what does this mean?  I am talking about those foods that are packed with multiple health benefits.  Topping the list of foods I've added to my diet include: (click on the words to learn health benefits; click on "recipe" to learn how to make these great dishes)

recipe


Sweet Potato:  Sweet potato black bean burger








recipe



Edamame:  Lime ginger quinoa salad with edamame, cucumber, and shrimp







recipe


Avocado:  Guacamole bruschetta







recipe


Chia Seeds:  Overnight, No-cook oatmeal






I'd never heard of Chia Seeds until talking with elite Ohio triathlete Bryan Krabbe.  He introduced me to this food and I did some research.  Last month I was introduced to Mila, a provider of raw chia seeds.  (There are differences when using raw versus already-ground seeds.)  Mila chia seeds "have the highest and safest combination of omega-3 fatty acids, proteins, antioxidants, fiber and phytonutrients of any source on the planet". 


Mila's website

This past month I experimented adding the seeds in various recipes (nothing to it really....just add a scoop or two and enjoy).  Here are my favorites:
  1. Oatmeal - oatmeal, non-fat cottage cheese, banana, walnuts, chia seeds
  2. Sweet potato pancakes - spread some almond butter on top...mmm
  3. Water or juice - allow the seeds to sit a while and absorb the liquid for hydration benefits
  4. Smoothie - mix any of your favorite ingredients and enjoy!
The only caution I will provide: clean up chia seeds with a paper towel.  I used a sponge and **poof**  the sponge was forever embedded with plump chia seeds :) 


miss

April 3, 2012

Texas 70.3

What a different feeling going into my first race this season in comparison to last year.  Much more relaxed -amazing what a year can bring!  My viewpoint of racing has changed immensely in just one season racing the professional division and I am excited to apply what I've learned. 


The first race of the season is often a reminder of the many details of racing - not to mention travel logistics.  There were many errors made on my part in this category, so read along and learn from my mistakes:

My Bob-Duncan-stunt-double.  Thank you James and Randy
for helping

  • Rule #1: Review your packing list and make sure you have all the necessary race gear and that it is in good condition.   
    • Fail.  I forgot my race belt and my extra pair of goggles had a broken strap...so when I dropped my good pair in the ocean the day before the race (...and they sunk) I didn't have a good backup.  Hello expo!! 
  • Rule #2: Test your race gear before you travel.  If you have not raced since last season, gear details may have changed or need to be updated/replaced.
    • Fail.  New bike = different packing logistics.  Different race wheels = 1. Bike computer magnet missing; 2. Wheels not fitting correctly = crash course via phone with Bob on bike maintenance.  
  • Rule #3: Don't try anything new on race day that you haven't trialed already.
    • Fail.  I knew my shoes would require Yankz for a fast T1, but didn't switch them until the day before the race.  WAY TOO TIGHT!
Race Report

Swim: Overcast morning = able to see the buoys better.  Water temp allowed me to wear my Aquaman Cell Gold.  We had a water start 4 minutes behind the male pros, the gun went off and a couple of us surged to the front.  There were 2 leading, then our small pack of 3-4 just behind them navigating the triangle-shaped course.  The back stretch seemed to take forever, I started getting tired but kept saying to myself, "Remember the technique you've been working on over the past 10 weeks.  Stick with it- don't give up".  Swim time 25:55 and went onto the bike in 6th place with a few girls just ahead. 


Bike: The bike course is a single, flat out-and-back along the coast.  The road conditions are wonderful but the wind is a factor!  I passed 3 ladies early on in the bike, but held my position as we battled a headwind for 28 miles.  I settled in my aerobars of my new bike - no power meter...no odometer...  just going off "feel".  Legs started screaming somewhere along the way, but I decided not to listen to them.  Bike split = 2:26 hitting T2 in 4th or 5th (not certain). 

Paul Phillips / Competitive Image
Run: The run course is a complicated 3-loop course, but the volunteers directed us wonderfully.  My Brooks PureFlow are so comfortable...when you don't have your Yankz pulled too tight.  Feet went numb around mile #2.  The first lap was right on target pace and I was praying my typical even splitting would take over.  Not the case - the wheels came OFF!  It was a struggle to finish the last 6 miles as I kept telling myself, "You are fine.  Just think of it as a training run when you are fatigued."  Run split: 1:38


Overall Finish: 12th.  I'm happy with the first 60 miles of the 70.3 race.  Just have to figure out the last couple miles :)
Congrats to everyone this weekend: Katrina, April, James, Janet, and Sylvia
Race Positives:
1. New Nutrition at aid stations is EXACTLY what I already use!  GU chomps and Bonk Breakers in my GelHammock.  I was a very happy girl :)
2. Met new friends from Atlanta area - thank you for everything and hope to see you at future races this season.
3. Cobwebs cleared out and I will be better prepared for my next race.
4. This race, while it was good, was not my limit.  I know where and how to focus my training over the next weeks/months to continue making improvements.
5. New bike maintenance learned by force.  I've avoided it long enough...time to learn! 
6. TriBikeTransport...such a blessing and stress reliever :)


I'm going to talk with my coach this week about where we go next!  Can't wait!! 
miss

ps...I didn't meet Lance but it sounds like he had a similar day to mine...tough run

February 27, 2012

Irreversible Change - Marine Corps Trials #2

"Some choices are irreversible and some cause irreversible change". 

The 2012 Marine Corps Trials are finished - congratulations to the team of 50 athletes chosen to represent at the Warrior Games in April. What an experience! I met some incredible people and hope to stay connected with this program. 


Awesome view of a swim start - David Chirinos
enters the water with a great streamline! 


The archery competition went as planned even after
all the equipment was stolen just days before trials began. 


Cycling included upright, hand cycle, and recumbant bikes.


Track events included both long distance and sprint events


Seated volleyball - one "cheek" must be in contact with
the floor at all times. 


Shooting had multiple categories: rifle (prone and upright) and pistol.
Accuracy was recorded via computerized screen. 


Wheelchair basketball games were intense!  People flipping backwards,
landing on the floor, crashing into one another...


I did not get to see many events in person due to time spent
at the pool, but I did catch the final events of the track competition.




It's tough leaving such a positive environment, returning to "the grind" of everyday life. This community exemplified support and encouragement in the face of uncertainty and negative circumstances. I hope to emulate the selfless acts and willing spirits, and long for the camaraderie I witnessed in these few short days. 


We worked hard in the pool but also took
time to enjoy the experience

At the pool practicing streamlines. The athletes were expected
to practice the highest level of technique to maximize efficiency. 

Service dogs assist in more ways than just physical.
Kionte Storey was one of many with a dog this week. 

The basketball team was led by top of line coaches
from all over the country.


The team from Netherlands.  They brought wisdom, energy, a competitive spirit,
fun, and hard work to the table.  Good to spend time getting to know you!
Best of luck to you all!


The French team was a delight to spend time with - willing to learn,
very coachable, and always joking with one another.  Interpreters erased the
language barrier and allowed us to share experiences with one another.  






It is easy to disconnect from opportunities when our path is uncertain, redirected, or not what we expected. We all have dreams we push aside because of fear. I often wonder "What would happen if _____ (insert any undesirable life situation here)? How would I respond? What would I change about my life? How would I cope?" After this week I realize I am the only one who can put a limit to the circumstances and experiences in my life. 


Joe Townsend - also an Ironman UK finisher.

Swimming events included 50m Free, 100m Free,
50m back, and 4x50m Free relay.


Shot Put

Robert Norman adapts how he draws back the bow.

Paul de Gelder's accuracy was not
effected by the shark attack

Manuel Ramirez pushed hard in
the 1500m track event



















In the triathlon world speed, publicity, and rank are rewarded. Don't get me wrong, winning feels great. Meeting a goal offers such a sense of relief and accomplishment. I thrive with structure and goals. But often valuable qualities are lost or forgotten when winning is the focus. There has to be a balance. Let's emphasize the journey rather than the outcome. I'm not suggesting a lack of intensity or squelching the drive inside us to excel. Instead I am reminding us to evaluate the quality of our actions as we meet dreams we once thought were impossible. 

No lack of intensity here.

Josue Barron is a phenomenal ball player

Pistol events

Chuck Sketch is not only a double amputee,
he also is blind. 

Joe lapped his competition in this event. 

February 18, 2012

Marine Corps Trials - #1

It is mid-way point at Camp Pendelton.  Our schedules are packed and this is the first opportunity I've had to get online and update on the trip.  I am not going into many details since my time is limited, but will let the pictures speak for themselves.  I am amazed, energized, tired, humbled... and loving it! 

Please refer back to my recent 2-3 postings for a brief description of what I am doing to assist with the Marine Corps Trials.  Below are additional links including photos and descriptions of the programs. 

Wounded Warrior Project
Warrior Games


Welcome dinner for the Marines
 
We are coaching three 2-hour swimming sessions each day. 
The Marines attend sessions for each sport they plan to compete in
at the Trials.  Sports include cycling, shooting, archery, track/field, volleyball,
basketball, and swimming.

Several Marines have service dogs assisting them.
 
Quick check to see if the goggles fit correctly.

The Marines have the opportunity to compete in the 50 Free, 50 Back, 100 Free,
and 200 Free Relay.  Daily they are instructed on details to make their strokes efficient.

At the welcome dinner I had the chance to meet Anthony Robles.  He was born with
one leg but did not let this challenge stop him from competing as an elite wrestler.  He
is a NCAA champion and incredible motivational speaker.

5 out of 6 swimming coaches.  The Marines have gathered some of the highest
quality coaches from all over the country to assist in the program.  The swimming staff includes
2 Olympic medalists!!  Wow!

The 25meter pool we had access to when it was raining. 

There are Marines from all over the United States, but also from Allied countries including
United Kingdom, France, Colombia, Germany, Holland, Australia, and Canada.
 
I have had a chance to talk with several of the soldiers and hear their stories.
 
Ceremonies to celebrate the trials.

It has been so nice to spend time getting to know some of these guys
outside of the pool environment.

We all have our "bucket list".... no matter what. 

The main pool area where we have been training.  What great weather!

Simulating a race environment during practice to get ready for Tuesday's Trials

Swimming Coaches(left to right): Daniel Smith, Michael Kleinert, Missy Kuck,
Sheila Taormina (head coach), Tracy Collett, Major Greg Burgess. 
I will update again when I have time :)
miss