The Struggle, The Shoulder, The Swim, The Patience......

This is my Journey into the World of Ironman. It's my journal/documentation of the ups and downs of what it takes to be an age-group athlete training for an Ironman triathlon. This is more of a way for me to remember what I am doing over the course of the training season, as any Ironman Athlete can tell you, sometimes the days can blur into one training day of swim, bike, run after another. So, while some may not find this at all interesting, those that wonder...could I do an Ironman? Do I have what it takes to do an Ironman? I give you a peek into my journey and days to complete my next Ironman.  Forgive any misspelled words/awkward sounding sentences. I'm pretty happy just to get them down on paper. Consider it a test of your mental skills to figure out what I'm saying. Hope you enjoy reading my journey.  I'll see you at the Finishline!!!


Current Training Totals:

Swim     29,800 yds              12:55 hr/min

Bike        405.84  Miles         32:30 hr/min

Run         122.31 Miles          24:48 hr/min

Other/                                     14:45 hr/min
Strength


Overall  Training Time:       84:58 hr/min

Man....Time has gotten away from me. has it really been four weeks since the last post?  A lot has happen in those 4 weeks.

I'm currently in "injury mode". I messed up my shoulder in March, well before that if I'm honest with myself. I started training that first week of Feb. Full on training. I was tired, but feeling stronger. Then as the weeks went by, looking back, I realized that I was starting to massage my shoulder on my swims. I chucked it up to just not being fully ready when it was time to jump back in. I'm a good therapist, so I hope. But I'm not a good patient. I can be good at education my patients on taking break when needed, but then I keep pushing myself.    So I Did.

Then I went on my birthday weekend to Red Lodge. I had an awesome time!!! I booked a cool condo, cow decorated and all and enjoyed my time. I had an amazing view of the Beartooth Mtn and the ski resort. I had one of the most comfy beds I've slept in since selling my own bed ( I really miss my bed).   Had my Morning Tangerine Mimosas and had a blast snowboarding the entire day.  It was on a Friday, there were ZERO lines and because I was alone, I could stick to the slopes I knew I could handle. I ended up on a green run where i practically had the entire thing to my self the entire day. So I spent the day learning how to snowboard again. BY the third time down, I was trying to remember the "S" turn, so on my fourth ride up, I was You Tubing how to S turn again and then I was off. By the end of the day, I was feeling pretty confident with my S turns, I actually felt like a snow boarder!! i only fell off the lift once at the very beginning, mainly because I had a kiddo who fell in front of me and I didn't want to crash into them.

I did manage to get up higher on the mountain in the PM, And I did a Blue Run. I was pretty happy with that. Then I got back down to my green run and had time to do a few more runs before the day was done.  This is where I had my one and only fall.  This is what was the final push to my shoulder injury.  It hurt when I fell. But not that bad in my opinion compared to the time I unofficially dislocated my elbow. I finished my day and headed home, walked the dogs, had my steak and veggie dinner, my birthday cupcake, some more mimosas and enjoyed my night. I Spent Saturday sleeping in (heaven) then got in my trainer ride (yes it all came with me), then met up with some fellow therapist and had a late lunch with beer in DownTown Red Lodge. I walked through the town, checking out the shops.  Not a cool as Flag, or Sedona, or Prescott in my opinion. But it was fun. I ended up finding my ornament, which was a snowboarding bear.  Yeah,, there is a bear theme in my life up here. Trying to make sure I avoid them.   Although I seem to find something with them everywhere. Including combining  it with my favorite things  ( notice the name on the photo)

That night, the Winter Carnival was being held, I got some cool shots from my condo, but I was content to just veg out and relax and enjoy the down time.  now today I started to feel my arm hurt, I even skipped the hottub because it was going to be too hard to lift up.  I just attributed it to the usual soreness.

Sunday I was back on my way home to Billings. Dropped off my rental at Scheels (sporting good store that is like crack for sport lovers).  Then home. I rested the rest of the day. I was to tired to workout.  My excuses were stronger then my will.


I Started Week 6 of my training feeling good, while my shoulder was sore, I could still do my swim workout. I would massage my shoulder, then jump in the hot tub and hit it with the jets, and feel good.  As the week went on, i still got all my workouts in, Wed I started feeling crappy though, and so I came home to rest, I ended up with a 3 hour nap. once I woke I was planning to just call this a "break" day, and then I got the email that I was a BASE Ambassador!!  Please see my previous post for more on this, I'm SUPER excited that I'm part of this group!!!  So of course in my excitement, I headed off to swim. I'm glad I did, I felt bad for not getting green on my workout day.   Hot tub massage on the shoulder, then home.

By the time the end of the week came. I was tired, My arm was hurting more.  I had the toughest Mental struggle on my bike for 3:45 hr/min.  So tough that I had to get off every 30 min and do something for a few minutes before getting back on. Looking back, I'm pretty sure it was because my arm was hurting. staying in aero was tough.  But I kept reading my sign i posted. "I will be STRONGER then my EXCUSES"  I had a million of them running in my head for sure that day. That by far has been my toughest mental ride on the bike.    Got in my run on Sunday . Week done. But my arm hurt.


Week 7

This is where it all went downhill.

Monday, I woke, my arm hurt.  I have been noticing some numbness in my wrist, and strength felt weak, but it would go away after a bit. I got in my run on Monday...and I was hurting enough to know better. I was not planning on swimming. But then that Excuses sign was staring at me SO I decided to just go and be "easy" with my workout. Which I did, and as I swam, it seemed to stretch it out and feel better. But by the time I was done. could not lift my arm over my head without pain. When I got home. I couldn't get dressed without pain. I could do full ROM, but anything overhead, reaching behind, or external rotation was extremely painful. Thank goodness for Tiger Balm, and my pain killers for my back. I hadn't had  to use them since I moved out of Prescott. So they were a godsend with the pain.

Unfortunately, this also prevented me from doing what I needed to do at work.  I couldn't lift a patient who is a Max A if my life depended on it.  I had to tell my boss, and my recruiter. Luckily, I picked an awesome crew to work with. They all volunteered to help me if I needed assist with a Max Pt. It was a low week in training, and mentally too. I had to have a big pity party over the weekend. Concerned that I may have torn something from the fall snowboarding. That's the only major trauma to my shoulder I could think of.

Fast forward a week later, I finally decided to get into see a specialist for shoulders. At this point. I was pretty limited in what I could do with my limited movement. No doing my hair, much difficulty putting on my bra, shirt.  No Max Transfers, no swimming for a week and a half.  I couldn't lay on my right side, my back without my arm supported, or my arm dangling.  I got in to the doc on my day off. He did some e rays, and found nothing wrong with my shoulder. While he couldn't rule out a tear, he didn't think there was anything major going on. Except that I strained it pretty good from the snowboard. He did say that I had some muscle wasting on my arm, so that's not good, I'll have to get my back checked out at some point.  He did some testing, which while hurt, I could do.  He then manipulated my left shoulder to see how much it moved, and then the right. OH MY GOD that hurt so fricking BAD.  Conclusion, I had very loose shoulder, I needed stabilization, No rotator cuff issues, and didn't think I every would as my Glenoid Cavity is significantly smaller then most people, so the possibly of impingement is very unlikely for me.  I guess that is a good thing anyway!

So he set me up with PT which couldn't get me in until  week later.  I debated on seeing my fellow PTs at the hospital, but I didn't want to bother them, so I just said, I'd go there first.

Now the interesting thing, is that day, after he Manipulated my shoulder at the office and it hurt like hell.  It started to feel better. Not perfect, but better. So it makes me wonder if something was dislocated or out of whack with the ligaments, etc. Because the next week, while I still have pain in the movements, it's feeling better. maybe it's just the rest.

The PT appt was a bit of a joke. While she was a nice PT, she was not a sports PT, and gave me stretching exercises, no stabilization exercises. I showed them to my current PT at the hospital, and they hooked me up with the exercises that I need for stabilization.  I think she realized that it wasn't enough, as she called me up two days later, and wants me to see a different therapist. I'm not sure I will, I think I'll stick to the current exercises I have.

So I sit here with a bum shoulder. with the only really cause of injury as a "pretty major strain".   that's all I got.  It's so frustrating.  But I can still run without pain, and I can still bike, with some minor adjustments when I am in aero. So, I'm focusing on what I can control.  That's all I can do at this moment in time.  It sucks to because, I was getting faster in my swimming.  But I know that its the shortest leg of the race, so as long as I can bike and run. I can survive with a average swim if that had to be limited for now.

The good news is I am feeling stronger on the bike, and the run. I'm working on my cadence, and it's getting up in the 180s more. My bike power feels stronger. And  I can see it in my numbers. That makes me happy for now.  I am doing my new PT exercises that I just got on Friday, and some from Wed. And I will be patient, and I will be focused on what I can control.  I'm also focusing on my nutrition. I'm using my BASE Performance supplements and I really feel better with my energy on the bike, I'm working on the timing, the electrolytes. Getting it more dialed in.  I was lazy with that with my last race. More then I was willing to admit at the time.  It's not going to happen this time. Not a chance in hell.

So my workouts have been all completed, except for my swims, I hate that I've missed 11 swim workouts. But I have hope that I'll be back in the pool in the next few weeks and back on track. Until then.  Patience. Patience. Patience.

"Pain is proof that the journey matters…

 And obstacles are the only 

stepping stones to a greater destination."

I'm a BASE Performance Ambassador!!!! So What does this MEAN???

Woo HOO!!!!  I'm a BASE Performance Ambassador!!!  

BACK STORY on How I Learned about BASE Performance.

So this stuff:  Base Performance.  I first learned about it as I was post DNF from IM Boulder 2014. Lying on my bed in my rental....recovering horribly as I lay there reading about all the awesome posts from people who had finished.  I of course was having my pity party, I kept running the day through my head, over and over. What could I have done differently?  I know it was my nutrition, my electrolytes got off, and I got dehydrated, and I was on the brink of heat stroke. I had no choice but to stop. I knew it was the right thing to do, but man.....it totally sucked. 

As I sat there/ well laid there, scrolling through the posts, one thing that kept coming up over and over again.  

"Thanks Matt, you saved me with that Salt."

"Does anyone know who that guy was handing out salt?  He SAVED my race!!  "

"Thank God for that Salt on the course, otherwise, I was a goner.  I could of used that on the bike."

OVer and over, I read these posts. Till finally I saw something or someone post a picture of some guy handing out salt, Holding a sign, I HAVE SALT.  And then I learned finally it was BASE Performance. 

I thought...maybe thats what I needed.  Look at  all the comments of how it helped them. 

I read comments from people saying how they had to double their salt intake on the bike, and then ran out on the run, and how the Base Salt saved their race.

This is an area, where I messed up.  I didn't calculate correctly.  I vowed then and there, that I was getting this "race saving stuff" and  try it out and see if it's right for me and use it for my next race.  

I believe it wasn't long after this that I contacted Matt to find out what I should get. He recommended the Amino's and the Salt first. We had a few conversations, he helped answer  a lot of my questions, and I ordered my salt and the amino. He warned me, while it wasn't the greatest tasting stuff, you had to mix it with other things ( like Osmo, or Skratch), But it was worth it if you gave it a chance. 

I trained with it for my next 70.3 for Soma in Tempe AZ in OCT.   It was a really HOT day. I was using this race as a way to finish the season with a win, and not a DNF.  (look back at my old posts if you want all the in-depth gory details of my DNF at Boulder IM 14.)   

I learned how to use the salt, I made it through my bike with good results. I could tell that I needed the salt every 15-20 minutes. If I went longer, I'd start to get a sharp pain in my right eye. Down the salt, and it was gone almost within a minute.   On the run.  The same thing.  I needed no more proof.  While I didn't get a PR. I was pretty burned out by now. I was just happy to have finally found something that's going to work for me in hot weather.   Because Quite Frankly,  that DNF had sent me to a dark place, one that made me lose my dream of trying for the Legacy Lottery for Kona. Because if I can't make it through the heat of Boulder.  I'm sure as heck not going to be able to make it through the heat of Kona.    I was  giving up on that dream. And I never do that.    Now a glimmer of hope had returned when I used this stuff during Soma.  

The true test is when I return to Boulder, Aug. 2nd, 2015 for Redemption.  This is how much I believe in this stuff. 

But honestly, don't just take my word for it.  I'm not saying it will work for everyone. Everyone has their own opinion on supplements and salt.  I can only tell you my story, and then say....try it yourself and see if it's right for you.    

Things that you should know: 

1.  30 Day Risk Free-  RISK FREE for 30-days. If you are not satisfied with the results simply return the product for a full refund. 

2.  If you order through my link:  

 http://www.baseperformance.com/?affiliate_token=1d6446c15ca973e04aac728ac173f7fbf17119c7

you get 10% your order.  But,  I need to give you a COUPON CODE to make this happen.  Please let me know if your interested and I'll give you the CODE.  But by ordering through this link, It let's them know I'm doing my job as an ambassador and maybe let me come back and be one again next year. This also gives me credits toward my account. But honestly, I get my own discount, so it's not about me at all.  I just believe in the product. And the Risk FREE should say it all. They believe enough in their product, that they are okay if you don't like it.  

Enough said...  Check out the website   see link above.  That has all the info.

If I can answer any questions, Please let me know.  Or  I can have you get in contact with someone from Base who can assist you.

I'm truly EXCITED to be a BASE Ambassador for this company. I've never done this before, and even more excited its something I believe in, and use personally.  Heres to an AMAZING 2015!!  Boulder IM I'm coming In Strong this Year...and I'm Crossing that Finishline with BASE!!!!  

It's all GREEN this week!!!!

This is my Journey into the World of Ironman. It's my journal/documentation of the ups and downs of what it takes to be an age-group athlete training for an Ironman triathlon. This is more of a way for me to remember what I am doing over the course of the training season, as any Ironman Athlete can tell you, sometimes the days can blur into one training day of swim, bike, run after another. So, while some may not find this at all interesting, those that wonder...could I do an Ironman? do I have what it takes to do an Ironman? I give you a peek into my journey and days to complete my next Ironman.  Forgive any misspelled words/awkward sounding sentences. I'm pretty happy just to get them down on paper. Consider it a test of your mental skills to figure out what I'm saying. Hope you enjoy reading my journey.  I'll see you at the Finishline!!!


Current Training Totals:

Swim     11,650 yds              5:10 hr/min

Bike        87.54  Miles          6:50 hr/min

Run         35.92 Miles           7:37 hr/min


Overall  Training Time:       22:37 hr/min





WEEK THREE of IMB Training 2015




Finally!!! I Am In The Green!!! It's taken me three weeks to do it. But I finally have all my days accounted for and met for training. It's been a bit of a roller coaster for getting myself on track with this with the move, new job, etc. But I'm finally getting into my routine.  It feels good.

 One  things I've forgotten about training though, is I get INSANELY HUNGRY!!!  Like I've already visited the fridge 3 x since dinner tonight, and I had a HUGE bowl of my White Chicken Sweet Potato Stew.   I also have found myself  having a 2nd breakfast at work (mmmmmmm  bacon and biscuits and gravy).  I seem to be getting a reputation already for being food oriented :)  The good news is that I'm losing my "off Season" weight just fine. I think I'm already down at least 3 lbs. which I'm not worried about. I'm just focusing on trying to eat 80/20 with my clean eating. I discovered an amazing yogurt from CO, called Noosa.  It's super creamy and dairy free. I LOVE the raspberry.  

Started off the week good with a easy run and swim.  Everything felt good, but the hamstring was tight on the left. Again. I'm getting e-stim on it. I'm stretching, doing yoga, it's still giving me trouble.  I may have to get in to see someone about it sooner then later since it's not going away.  

Tuesday I had  a strength session.  Much to my dismay, I have lost my TRX Suspension system. I swore up and down that I had it. that it was in my tri bag, and nope, I searched for over an hour, twice, going through my minimal things making sure I didn't miss it. Can't find it anywhere. I know I had it...I checked with my friends i stayed with, and it's gone. there is a slight possibility it's in my storage unit. But i wouldn't know the first place for my friend to look to locate it. So...maybe, I just found my new birthday present to myself.  Sucks...totally sucks.

I had a good trainer session with Victoria for a strength session. But later, I had a very tweaky right  knee. I'm wondering if it pushed it too much.

Wed. I had the day off after working the weekend. And I slept in...nice, til 7 anyway.  Then I got up got cleaning the apt. took dogs for a well deserved walk, and got some shopping/laundry in before heading over to the Y for my swim/run/ and hot tub. My knee was still bothering me all night, and day. SO I took my run gear, but decided to swim first to see how it felt. It felt good in the end, so I went for the run. I almost had a entertaining fall off the back of the treadmill. I'm sure the Y Members behind me had an entertaining show....almost.  

Thur  I had another good bike workout, strength, and then a quick 15 min run. I also got in a nice hour long nap.

Friday was Strength day. I bought some weights, since I no longer have my TRX :( and got in the exercises that are recommended from coach. Then I cleaned ,and relaxed. 

Sat. I really slept in..like got up let the dogs out, then slept til 10 ish, then 12 ish. My body was tired.  Was semi freaking about my re-test of my bike that I redlined miserably last week. Then to my surprise...I realized I used the WRONG NUMBERS!!!  No wonder I redlined!! I was using the HR Zone at 118-134, when I should of used the Zone for POWER at 99-118.  Talk about a major dummy move!!  Needless to say, this session went much better. No redlining for me. and my run was nice too.  

Sun. I woke to snow and COLD temps.  I had planned to start my run at 8 AM. But when I checked my temp...it was 7 degrees.  Oh Hell no.  So I cozy up a bit, and got my resting heart rate (55). then when It was 10:30, and still 11 degrees. I decided I didn't have a choice, because, I wouldn't go on a treadmill that long. So dressing in my polar fleece and base layers, I headed out. 

Boothill Cemetery- Past and Present Collide

As long as I didn't stop running, and kept my face covered with my fleece buff, I was good. I had to switch my water bottle every mile otherwise, my hands would start going numb. By the time I was done, I felt decent. But I realized quickly that the minute I took off my gloves...I had some fine motor difficulties, and I had to warm them up a bit, before I could drive my Escape back to the Y to get in my swim.  

By the time I got to the Y, I was freezing and getting quite chilly. I was praying for warm water, which it was thank goodness. I had only gotten a 1/3 of the way in my workout when I was shuffled out of my lane and had to move over due to something happening to the other open swim pool. I was not to happy, the guy though that let me share his lane was super nice. I wasn't able to fully get back into my rhythm, but I got my swim done.    I also got my blessed 10 min in the hot tub.  

I also, on spur of the moment went and picked up some cupcakes....yes, I was craving sugar. So I got a yummy white one and enjoyed it after my big bowl of Sweet Potato Chicken Stew.  I think Kahlua approved too, although, I admit..I didn't share. :)

My Inspirational Quote for this week.........

Ironman Boulder: Redemption Round, Take Two

This is my Journey into the world of Ironman. It's my journal/documentation of the ups and downs of what it takes to be an age-group athlete training for an Ironman triathlon. This is more of a way for me to remember what I am doing over the course of the training season, as any Ironman Athlete can tell you, sometimes the days can blur into one training day of swim, bike, run after another. So, while some may not find this at all interesting, those that wonder...could I do an Ironman? do I have what it takes to do an Ironman? I give you a peek into my journey and days to complete my next Ironman.  Forgive any misspelled words/awkward sounding sentences. I'm pretty happy just to get them down on paper. Consider it a test of your mental skills to figure out what I'm saying. Hope you enjoy reading my journey.  I'll see you at the Finishline!!!

So it's February 12th, 2015. I'm exactly 170 days out from IM # 3 and 1/2. Yes, that's right. My last IM didn't go as planned. It ended at mile 102 on the bike, lying flat on the ground with my feet up and ice under my neck. Shivering in the shade and trying not to pass out from the waves of numbness and dizziness.  I had my first DNF at Ironman Boulder 2014. I made really good friends with the Medic ( who I affectionally call Medic Angel Dan).  This is my finisher photo from last year. I hear he will be back next year to chase me around the course. This time...I'll high five him at the finish line.

Never in my wildest dreams, did I think this would ever happen. I felt like I was in the best shape of my life for racing and IM. I hired a coach for the first time.  I felt strong, I felt ready. But in the end, it just wasn't my day.  ( Scroll down to see my full race report from Aug 2014).    

 So, a lot of changes have happen since this race. I decided I HAD to make some changes. I quit my job, and started traveling therapy.  I kept my coach, because, I failed, not her. She got me ready to be the best that I could be and I know this year is only going to get better.   I finally bought a triathlon bike..... her name is Victoria (a.k.a. Goddess of Victory). 

Also, I'm including new nutrition in my training plans. More healthy eating, and I'm adding the BASE Performance regimen. I played around with it during my last 70.3  at Soma and had success with the aminos and the salt. I'm looking forward to seeing what the whole system can do for me. 

I made a pit stop along the way to Billings, stopping in Moab, UT.   I took a much needed three day R & R vacation and enjoyed a little hiking and mtn biking to recharge.  

Now I'm sitting in Billings, MT. I've had a bit of a slow start to my training, as I am getting adjusted to the "bugs" in Billings. Another words... I got my self sick with a head cold/sinus allergy crappy thing.  I am starting to feel better, but I'm still not 100%. So I'm trying not to overdue it and miss anymore workouts.  I hate looking at all that red.  It's a type A Ironman athlete's worst nightmare. 

But I have my training plan in hand, and Victoria is hanging out on her trainer. I'm signed up at the Y here in Billings, which had a major remodel. It's kinda like a spa now in the locker room. Individual lockers, individual showers, 55" big screen tv in a sitting area, a sauna, a hot tub.  All the good benefits of recovery, and "heat" training, that I'm going to need for IMB.  I'm STOKED!!  

I had some exercise induced/allergy induced asthma/breathing issues that also contributed to my DNF in Boulder. Before I left Prescott, and the recommendation of a SLP friend, I went to an ENT who diagnosed me with a vocal cord dysfunction. Which essentially, when under stress, my vocal cords close, making it hard to inhale. While they don't fully close, it's like I'm attempting to sprint while breathing through a straw.  Ironically, an SLP here at my new assignment just got back from a course on this and doing scoping in the throat to visualize the vocal cords, and needs some "volunteers" to practice on.   She's putting me on the schedule...and hooking me up with some exercises to getting this under control.  :) 

I'm ready to get this started!!!  I'm looking forward to KILLING it this year!!  

I have more to say, but for now I'm going to stop. I always end my blogs with an inspirational Quote. For my first blog of the 2015 season....This is what I leave you with.

2015..., begins in T-minus .....

So Excited!!!  Just got my Field Test Plan from my coach....  

And... Merry Christmas to me I get to test it out on my new 920xt

Super excited to kill it this year....

Making Plans....

I am making plans for my 2015 training season.

This year...I have some new and specific goals to accomplish. (I will add more to this later).

I have things to do.


I just had a great chat with my coach, and I am so excited right now for what 2015 is going to bring. and the possibilities of the coming year with redemption on my racing.  I've found a whole new level of motivation. A whole new level of desire. This is good, because I was burned out by October. taking two-three months off, is making me exited to get back into training in February. I also am excited that I'll be racing with some of my AZ IM 13 teammates. And cheering on the rest while they race in Whistler.

Off season training that is currently on my schedule:

       1. Dog Interval Running: Kahlua can run me at a 8:45 pace. He can also run me  
                                       at a 7:45 pace for 1 min x 4.
 
                                          Bailey can run me at a 10:00 min to 13:00 min pace.

I'm curious to see how this will work for my 1/2 Marathon in Jan.


           2.  Mountain bike riding has been added. But it's now on a standstill due to 20 degree weather/snow. And well, I need new tires. and a 150$ tune up on the bike.  I was going to go for a new one..but decided that I didn't want to spend 2000 on a mtn bike, before I get my tri bike. Just doesn't seem right.


           3. TRX and Yoga in the mix

           4. Nutrition overhaul


Current Goals for 2015 ( more to be added and adjusted)

1. New Tri Bike
2. New Garmin 920 xt

Off Season goals also.....

3. Strength/Yoga
4. Nutrition
5. Bike strength
6.