Shh! It's a Secret!

Training has been depressing. My foot doesn't feel like it's getting any better and now the pool is closed until at least next year. No more aqua-jogging for me. Boo! Lost in the morass of self pity and the depths of rehab despair, I've come up with a plan to survive the winter/rehab blahs.

Step one of the plan is positive thinking. I need to do things that keep me motivated to run again. Things like Volunteering! While watching others run is somewhat depressing because I can't run, it also reminds me that if I stick to "the plan," I will be doing that soon. Fast, slow, run, walk-- I love watching the people go. I wonder at the motivation for each runner.

This morning I volunteered at the Secret City Half Marathon in Oak Ridge, TN. It's a beautiful place and just over an hour away from home. One catch, the quickest way for me to get there is all two-lane roads loaded with switchbacks. I made myself carsick driving there. I dragged my mom with me and she took over the driving just in time for me to toss my breakfast. All of it, on the side of the road. I do not travel well. After that I felt better. Bundled into multiple layers and wearing 2 hats I was ready to course monitor and of course cheer! More cowbell! Woo Hoo!

I only had 1 runner go a bit off course. He got away from me! He was the second fastest runner. People of all shapes, sizes and speeds were running. Several ladies were wearing the Secret City T-shirt with black sunglasses attached to a shoulder, with neck ties, black and white checkered stockings, and cute skirts. They made excellent Agent Provocateurs. Not only did I get to people watch, I got to learn a little about traffic control. As in, some people really shouldn't be allowed to drive! What part of "no turn" is unclear? I am certain that this handful of drivers are the ones who hit runners and cyclists. The only time I felt my heart leap was when an SUV decided to go when the officer directing traffic had to turn his back to yell at the car in the turn lane. This impatient driver nearly hit the cyclist that was leading the lead runner.

With that catastrophe adverted, the rest of the day ran pretty smooth. The last walker just made the course cut off at the turn to Emory Valley. After that we packed it in, returned to the start, ate pizza and cookies and met up with a few friends. I even earned a blister on my finger from all the cowbell. It was a brilliant Sunday morning.

My foot may not feel better but my spirits do.

Now, it's time for some core work. GRRR! Go get it!

No Injuries 2013

My new mantra for the fall/winter is "No Injuries 2013." I want to have an awesome race season with PR's all across the board. I want to be fast, for me anyway.  And I am tired of being injured. I'm tired of the bone spurs, the tendonitis, the fasciitis. All caused by improper training.

The ball

I tend to push until I hurt and then I sit. I'm terribly inconsistent in all my habits and it shows in my past training. The new training plan demands consistency. It's based on max aerobic heart rate training. No intervals, fartleks, hills, sprinting, fun stuff... That's what inspired my first Garmin purchase. It's the 405. I know it gets mixed reviews, but I'm willing to give it a try. Training with it is eye opening. I didn't think I was working hard on the bike, but the heart rate monitor said otherwise. A weight workout also pushed me out of that zone. This week I got to walk twice and my average speed was like 17 min miles. What!

The one thing the doctor told me I had to do if I wanted to succeed was, "Follow the plan. No cheating!" It's so frustrating to hear the beep and have to slow down. Of course, I can't wear it in the pool, so I have to manually check my heart rate at the end of each set. No annoying beeping there! Another eye opening and humiliating experience. I'm used to swimming about 1000 yards in 30 minutes. Now, it's closer to 600.

Everything about this is humbling. Is my fitness really rubbish? What have I been doing for the past 4 years? Does this thing even work!

Though I do have to admit, I get a kick out of uploading my data and reviewing it.

So, for now, the next few months anyway, my workouts will be short and boring and no cheating! (except maybe one Gran Fondo, but just the piccolo) The doctor promised I would start seeing improvements sooner rather than later, if I stuck to my plan. Thirty minutes, 5 times a week, 10 minute warm-up, 10 minute workout, 10 minute cool-down. I can do that for 2 more weeks. Right? Right!

Have you tried max aerobic heart rate training or zone training? Did you see improvements?

Part 4 Nation's ~ Final Thoughts

Location: DC is a fun place for a visit. A lot of my team did touristy things. I did not. My leg wouldn't stand a race and touring. The Hilton Hotel was very posh and comfortable. The maid service came while I was napping and I told her, I didn't need her to clean my room or give me fresh towels. This was post race. I left the room for a few minutes to pick up my bike and when I got back she'd cleaned the room, made the bed and left me fresh towels-- dedicated, takes pride in her job and on the sneaky side. I approve :D

Course: Swim: The Potomac gets a bad rap I think. The water was warm, the visibility was nil, but that's what I expected from a river being churned by thousands of bodies. I really wish I could have gotten in the water on Saturday so I could have gotten a feel for it. There was some chop, but no foul odors. The course was the best marked I've swum. However, the corrals need some rethinking. I know the intent of planning things the way they did. While the idea was good the execution wasn't great. The race really needs to get outside the box to make the swim newbie friendly.

Bike: There is no confusion about where to ride on this course. It had cones almost the entire way. There were a couple of pot holes that weren't marked that I wish had been, but most were and I've done races where none were marked. While, I'm still complaining and pondering how a course can be uphill both ways, I thought it was a fun ride. I wanted some downhills with technical turns and there was none of that, but if you're scared of hills and downhills, this is a course for you.

Run: Easy peasy. No hills, stops every mile, lots of spectators. I enjoyed it. :D

Swag: I'd have preferred a visor or hat over the lunch bag and the medal was just okay. The T-shirt was UT orange which would rock if I was still a UT fan and the shirt was men's and women's specific. Wish I'd know that when I'd ordered as I'd have gotten a different size. This isn't a swag race; it's a purpose race so no worries. It was fairly good overall.

Expo: You know what would have really made the expo perfect? If I'd won the $7,000 bike Dox-shots was giving away. There were some great deals on gear and ART people were there-- greatest peeps ever and there are none close to me. It was a nice expo. I got a TNT cycling jersey for $20 and some great compression socks for less than $30. I saw one t-shirt I really wanted, but didn't get as I'm on a T-shirt diet.

Should you do this race? Of course you should! It benefits the Leukemia & Lymphoma Society. It's newbie friendly even with it's massive size. The only part of the course that needs work is the swim and I think that's a dilemma only a logistical pro with UPS can solve.

The biggest thing I take away from the Nation's Triathlon to Benefit the Leukemia & Lymphoma Society is I control the spirit of quit. It does not control me. All the plans in the world are useless if I don't remain flexible enough to work around an obstacle. That most horrible, terrible, mean swim that almost made me cry was probably the best thing that ever happened to me. It wasn't easy. It took me way outside my comfort zone. It humbled my spirit and made me stronger to remember faith.

I've started my rehab training plan: lighter workouts focused on aerobic heart rate training with absolutely no running. This is terribly frustrating, but I have faith that this slow rebuilding will heal my body and make me stronger for next year.  There can be no spirit of quit, only patience, diligence, and faith. My challenges are lesser than many people I got to speak with over this weekend. To everyone who told me a story of survival or loss, you are in my prayers. Your stories inspire me to be stronger. Thank you. And GO TEAM!

Oh, and I never did get that doughnut... 

Part 3 Nation's ~ Up Hill Both Ways

I've never been so hungry as when I came out of the water! I ate a honey stinger before I put my bike shoes on. I even sat in the grass to eat, drink and put on my shoes. I needed a moment to gather myself before hitting the bike course.

THERE IS NO DOWNHILL

I admit it. I like to complain. I'm good at it. Of course, Coach Richie says I only complain with a smile on my face so it's hard to take me seriously...

But there was NO DOWNHILL! None, none at all. I was still a bit energy depleted at the start of this ride, but I kept up a good cadence, kept eating and drinking. About mile 6, I started to feel like I had some more to give and cranked up the speed. The course itself was well marked and rolling to flat. There was one section that was a long, gradual incline and on the other side of the road were cyclists going down and I was really excited to get to that part for some free wheeling. Except, there was no free wheeling! What the heck happened to the DOWNHILL! 

I've described routes I've ridden around home as having "no hills." But there were times I was still able to get low and go fast and free wheel. This course I didn't find any of that! It felt like a really long spin class- I hate spin class. My ride wasn't consistent. I would have loved to have a bike computer to give me my stats on this course. I'm still learning when to eat and what gear is most efficient. But as a race, it was my best to date.

Socialcizing!

Before the race, I told Richie I was setting my watch to run 40 seconds and walk 1:25. I was fudging what the doctor said would be acceptable- as long as my tendon didn't hurt. I pre-cut some kinesio tape to apply for the run and tried to get it on like the PT showed me. That didn't workout so well... but anyway, I was feeling all HTFU! I wanted to be done and I was 6.2 miles from a doughnut.

I met this awesome lady, Theresa from Baltimore who decided to hang with me on my intervals. We talked the entire way. I forgot I was "racing" and just ran or walked when the watch beeped. I also remembered to eat my last few chews, sugar really makes a difference! The course was fun, even though I didn't notice any of the monuments. ADHD or exhaustion?

Because I had someone to share the miles with, it didn't feel hard at all. Theresa, if you read this, THANK YOU SO MUCH! The only time my tendon hurt was the last little bit when I decided to run to the finish line for over 3 minutes... My tendon hated that and let me know just before the finish line. Ice and compression socks helped :D I felt great after this race, mentally and physically. Well, after the ice bath and a nap. GO TEAM!

Part 4 ~ Final Thoughts