Race Day!! Boulder 70.3 Ironman Recap

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       47,750 yds             20:14 hr/min

Bike       1022.42  Miles         79.53 hr/min

Run         251.44  Miles         54:38 hr/min

Other/                                     27:15 hr/min

Strength

Overall  Training Time:       182:00 hr/min

June 13th, 2015

The “short” version….. as posted on Facebook. I needed this to help me remember the day.  

Whew! Boulder never disappoints! It always keeps me on my toes. The short recap:SWIM:  It was good considering I haven't swam for two months. My goal was 50 minutes, got under it. The BIKE: Victoria was awesome ( that would be my bike)  Some fun things about the bike… Road bike vs. Tri bike? Tri bike FLIES!!! I've never had to say on your left that many times in my life during a race, Hence the 12 minute personal record. And fastest half Ironman bike ever in my career. 3:11 hr/min. Second fun thing: While biking through one of the residential neighborhoods, I managed to set off the speed zone radar at 23 mph. Hee hee hee

RUN : First lap was awesome, my Base Performance electrolyte salts and rocket fuel mix kept me on the go and at a good pace for a possible PR overall for the race. Then lap 2 arrived, and the hamstring was having nothing to do with running. So rather than make it worse, I chose to walk more than run. After all, this is a training race for the big one in August. Still have some work to do with the leg and nutrition for IMB. Boulder.... I'll be back in August....and I'll be ready!!!!! Blog to be updated after I'm no longer horizontal.

Well…As I said. Boulder Never disappoints!!!  I’m finally no longer horizontal. But I did have a few days of not so nice nausea thanks to the lake water. Lets just say it was a long drive home on Monday, sipping on Ginger Ale, and crackers.  Oh and a stop at a gas station to carefully tuck Victoria into the back of my vehicle to avoid possible hail that was forecasted during my drive home. Luckily it didn’t happen, so she got to ride inside for the last 2 hours.   Dogs, did great on the trip. I think they were more sad to leave the awesome rental, where they could stare out at the water all day long.   

So, here come’s the “long” version of the recap. Hope you enjoy the read. 

I woke up early, 4 ish, and got ready. I’ve been struggling with nutrition on the starts of these races. I wanted something nutritious, but my stomach just  doesnt’ seem to handle eggs or anything of that nature. So this time I tried what I read somewhere, I read that Andy Potts, and even Rinny, eat something that just had lots of calories, like a cupcake.  I found a few raspberry oatmeal bars from Whole Foods. It was tasty, and fully of calories…stomach felt good.  I found my AM meal for Boulder.   I got out the door at 5 ish, and headed over to the race site.  The traffic was NUTS. It was worse then last year, but then I remember that they added the sprint race at the same time.  I was expecting to park around 5:15, then relax for a bit before I headed in. Instead I parked around 5:45, and had 45 min to get into transition, get my gear setup, and get out by 6:30 AM. Then, wait, until 8:04 for my swim wave. 

I headed over into transition, walked over to get body marked, then head to my bike. Victoria was waiting for me right where I left her. I got my transition setup pretty quick. it was pretty tight quarters in transition. I had some pretty nice race neighbors, we all agreed to watch out for each other/and our stuff. Then once transition was setup. I got my “ready to go” photo. and then headed out of transition with my wetsuit in hand. Since I had over an hour to wait, It wasn’t frustrating to stand in the long porta potty line. My only regret was not having socks or flip flops for my feet. Oh well, I knew I would be privy to worse stuff during the race anyway. So as I stood there, I made friends with a guy from Missouri, and we talked Tri. I got my PRP out of the way.  (yes—-PRP— Pre Race Poop.) This is a very important part of the day….this can ruin your day if you don’t have this taken care of. Just ask any triathlete.  Then I headed over to the beach area and found a nice shaded spot behind a tree in the grass to sit down and wait. The sun was coming up, the air was getting warm, so I luckily wasn’t feeling cold. I stood for the National Anthem and then the Pros got ready and they were off!!  I then patiently waited and watched as each wave went off. As I got to about 30 min before my wave, I got on my wetsuit. I was happy it went on well. I had been sipping on water, and then about 30 min before the start, I ate a Chia Bar. It’s been one of the few things for me that’s been working on keeping the stomach calm.  So once the wetsuit was on, I headed over, threw away my water and wrapper, and headed down to the beach and found my wave, 18. 

Something new I was trying was earplugs. I had had some nasty nausea during Soma last Oct. to the point of almost completely embarrassing myself at the steps by being mere seconds from vomiting all over the exit. (I didn’t thank god, out of shear will).  But I was also nauseous during the last half of Boulder IM. I think it had a lot to do with the “waves” from the jet skis zipping around. I had to make sure I could get through this ok. So as our wave got closer, I put in my ear plugs. The world went eerily dim. I could still hear, but it was muted. 

Swim

We were Wave 18, one of the last two for the half. So athletes were already running out of the water to start their bike, before I even got in. I thought I would be a little frustrated with this. But in the end it really was no big deal.   It just made for a clearer course.   As our time came near.  I was getting a bit nervous, as I have only had 6 swims prior to this race, all in the pool, no open water swims.  I had planned to get in the water yesterday, but since the Rez was closed due to bacteria the days before that, I figured I would skip it.   As I remember how sick I got after IMAZ in 13. I decided not to chance getting sick the day before the race, just in case.     

So the horn goes off, and we are next up. I wade into the water and can tell the water is chilly, 68 degrees. I get my head under right away, and get my suit filled with water.  Earplugs, in, feeling ok.  Breathe, breathe, breathe

Then the count down begans. I could hear the announcer, muted of course— 1:00 min….30 sec…..15 secs…..GO!!!!!  And off we went, I hit my Garmin to start my day, and began swimming. I could tell the usual anxiety of getting in the open water for the first time this year. I could also feel the elevation effects, so I would have to remind myself to slow it down.   I did a lot of breast stroke in the beginning, just trying to get comfortable in the water and getting my breathing under control.  The ear plugs made things eerily silent, I was used to hearing the breaths, and strokes of everyone in the water. And what was most frustrating was that I had some chic swimming diagonal over me…all the time! I always seem to attract those swimmers for some reason. So I focused on each buoy for the swim. Break it down.  I would swim to each buoy and breast stroke for a bit, then get back at it.  I did this all the way until the last half where I started to get my rhythm going. I went into straight breathing to the left, which would aggravate the right shoulder a bit, but when I would breath right I would take in a mouth full of water. So, I just went with it. Plus, breathing to the left, is  my go to side when I start to panic.  I refused to look at my watch, just telling myself to relax and breath. Trying to visualize how I swam last year, and at Boulder IM. That helped a bit. I also had someone next to me that sighted good and used them as a good visual last year, which I didn’t have this year, I had “Diagonal Girl”, I cannot confirm if I did or did not give her a mild push with my foot one time when she swam on me for what felt like the millionth time.   I did do some of my own diagonal swimming, but I’d was able to look up and get back on track after about 5-10 strokes.   Finally, as I was coming in and about 200 yards out, I looked at my watch.. I was at 47 minutes.  I wanted to get in under 50. I was surprised I was doing that good, because I felt like I was slower, so I kicked it in gear to try and get under my goal of 50 min. I got to the shore…and stood up. Well, tried. I was a bit  off balance, so I dropped down to my knees, then stood up again, as gracefully as possible.  Then I walked out of the water and ran up and thru the arch.  49: 34 min.  Yes!  

Looking back.  I’m proud of that swim. If I had been able to get my rhythm a bit sooner in the beginning, I’m pretty sure that I would of been very close to last years time of 45 min. I’m not sure I would have been faster…but I know I took a lot of breaks in the beginning.  My shoulder for the most part, hurt, but adrenaline was flowing and the minute I was out of the water, I never thought about my shoulder again.  And as usual, I only swim with my arms, I don't remember kicking during the swim...except to maybe kick Diagonal Girl off me. 

And….The ear plugs worked!!  I didn’t get nauseous. There were a couple times I was coming close to feeling something, that was because a jet ski went by and created waves. But I felt good, no nausea. Score!! Something new is a bonus.

T1

I ran up the shoot, thinking of last year where I saw my dad, who was cheering me on and watching me race for the first time. (Dad and Mom, came to watch me race at 70.3 last year, first time ever watching me do a triathlon.)   I was a bit sad that they were not here this year, but I knew in spirit they were with me. I headed up and into Transition with a pitstop at the porta potty to pee. Over to my bike, got my gear changed out, grabbed Victoria, and off I was to the Bike out.  Got lathered up with SunBlock, and headed out onto the bike. 

BIKE

I started off just shaking out the legs, and getting comfortable on Victoria. I hadn’t rode her since her quick maintenance trip to the bike tech yesterday. So I had to feel her out, she felt fast and ready to go. So off I went out of the Rez on to the course and heading out for my 56 mile “training” ride. I knew to be smart on the first 12 ish miles. It was a nice false flat right out of the park, you felt like you were going slower than snot. But I held back, and reminded myself to just be patient and let the legs get comfortable. Then before I knew it, I was passing people!  I was  passing a lot of people. I kept checking  myself to make sure I wasn’t blowing myself up, but I felt okay. I felt like I was flying the first 12 miles. I would try to get in the power zone recommended by my coach, but then would hit a down hill and just zoom zoom zoom.  I was picking up speed and would be able to carry that momentum into the next hill and not have to work as hard. I like that about  the front half of the course.  Then I’d get into some flats and be able to let it ride.I still had trouble getting into the zone that coach wanted me at, but my power also kept going in and out (GRRRRR) so once again I went by feel. Noting that I would get back in a cadence of 85-91. not where coach wanted me at 75-80. I think I was worried I’d blow up my legs..so I went with what felt comfortable.  

I was a bit worried about the hills, as I have done all my bike training on the trainer, but I had faith in my training, and so did my coach. I made it up the hills fine, I would get tired, but then once I spun the legs out briefly on the back side, I was good to go again. One fun moment was one of the very short step hills, there was this couple cheering. The guy if you can imagine, in a Jamaican type accent was cheering us on, he was yelling…”yes, you are so fast right now,  I can see you numbers. thats how fast your going, so fast”  When I hollered back, “sure…like 5 mph”, he started to laugh. It was a good smile to get through that hill. 

The most frustrating part of being faster. Was that while passing people on the left, there were a lot of newbies who didn’t get the, stay on the left. I’d have to come up on them, holler left, and then pass them carefully on the left, out in traffic, like close to the double yellow line. I was getting frustrated with this, and just tried to chalk it up to a new experience. I did have one gal that would ride right in the middle of the lane of the road, and she would pass me, then I’d pass her going  up a hill, then she would pass, and slow down. It was a yo yo trend, that annoyed me a bit, I’m not going to lie. And once again, I should chalk this up as a good thing, but I always seemed to pass people on the stinking hills.  And the new five lengths between bikes was pretty hard to do. I just did my best and thankfully, no official was around when i was at the usually 3-4 lengths.  I knew the back half would be a bit slower, as it was more false flats back into town. I found again here that i was staring to get some back spasms at mile 40, but I recall later reading about a pro talking about the race, and how you would have that happen around that time.    

  

I had a fun moment as I came around the residential area, and I was flying down the road and came up on a speed radar sensor. hee hee hee…I set it off going 23 mph. I secretly inside threw up my hand and hollered out Whoo Hoo!!! Like the cartoon that had a guy have the same thing happen.  

One awesome thing on the bike, I was diligent with my fluids. I had my water that I would refill at each aid station, I had my Rocket Fuel from Base Performance that I was drinking. and I had my salt on my aero bars. I was diligent at taking two licks of salt every 5 miles. And I even used that to break down the ride, focus on every five miles.  It seemed to work, I have never felt better on the bike. I did get behind on taking in my calories, I forgot to get my watch setup to beep every 15 min. I’ll have to remember to do that next time. But I had for nutrition , my PBJ sandwich, Chia Bars and a Gu just in case.   It seemed to work, because I rolled into transition about 12 minutes faster than last year.  A new PR, for the course, and for a 70.3 bike overall!!!  

As I rolled into the finish, I dismounted, and then promptly almost fell over, and took Victoria with me. But we recovered, and walked on. I’m happy to report there is no photographic evidence of this, as I thought I saw a camera there. 

T2

Off I walked into T2 with my bike, and when I got to my spot, the neighbors had kindly racked there bike wrong, so it took  a little longer to get my bike wedged in. And maybe it was because everyone was so close, but I don’t ever recall having my stuff several spots down from where I left it. I had to look for my wetsuit that I left by my bike number. So after I quickly located it, I shoved it under my bag so I wouldn’t lose it. My visor was two spots down too. It was a bit ridiculous. Here I could tell, while I felt good, the run was going to be hot. Which was good, I needed a hot run to prepare for IMB.  I talked with a girl a few bikes down, she was c/o how she was nervous about the heat, feeling like she was getting heat stroke and wouldn’t be able to finish. I took a minute to talk to her, how she was feeling, as I had been there before. I gave her one of my sample tubes of Base Salts to help her with the heat.  Showed her how to use it, and then got my stuff and headed out the Run Out.  

Run

Lap 1

The run was divided into two laps, 6.5 ish miles each to equal 13.1 miles. Most of it was on dirt. While this was easy on the joints, it was a challenging run.  I immedietly hit up all the aid stations and started with ice, down the front of the shirt, the back of the shirt, down the shorts( first time doing that) and ice water over the head.  I was feeling good, my cadence was good, coach had me go by cadence, rather than focus on a specific pace. I must say I felt relaxed and less pressure to keep a pace. I again keep with my Base salts every mile before the aid stations, and the first six miles felt good. I felt good! I was on pace for a Course PR.  I just had to relax and keep up what I was doing. Keep doing the Ice, the salts.

Lap 2 —-"The Blow Up, Hamstring Hell"

So lap two started and I began to notice a few things.  One my nutrition was not going so well. Mainly because, I was slowing down on my Rocket Fuel. I noted that it tasted a bit funky with it being really hot, and i was getting somewhat queasy with my stomach. I was worried that maybe the heat was making it go bad. ( I confirmed later with Matt from Base, that I was okay)  So I let my nutrition go by the second lap.  I also started feeling my left hamstring start to act up. And I was getting some cramping at the hamstring and calf. I was struggling with this in training a few weeks ago. I had a really nasty SI joint out of whack, but I wasn’t getting this fully healed yet. So I slowly was breaking down.  Between that and the heat, I was blowing up. So I walked. I walked and ran as much as i felt safe. I had to remember that this was training. If it was an A race, I would of pushed, knowing I would have plenty of time to recover. But this was my B race. I needed to be healthy for the Next race.  So knowing I had to sacrifice a course PR, I walked. And honestly, the heat was also getting to me, and of course, the nutrition, because I wasn’t drinking my rocket fuel (lesson learned). 

I made a few new friends while on the course walking and running. I walked up to a guy cramping, who I handed out another sample of the Base Salt, He recovered, ran up to me, and said thank you, i saved his race, and he just might make it in to get his PR.  I wished him luck as he headed on. I had another guy, who was on his first race, He ended up pacing me with my run/walk. And when I had to stop, I told him to keep going, and later after the race, we found each other, and he thanked me for helping him through a rough patch.  

So this is how the last seven miles went. Ice at every aid station. I managed to pee on each lap. A good sign that I was staying hydrated. And while feeling a bit bloated/nauseous from the end, I kept going.  And finally I was down to a mile to go, I was trying to run, but the hamstring was just not having it. But when I got to the last 1/2 mile, I went for it. I kept running, then I was at the turnaround, and was able to keep going straight, and then I heard my name being called as I ran into the finisher shoot. Out came the smile, and all that pain goes away when you run down that red Ironman carpet. And under that arch and to the finish!!

FINISH

I got my medal, a picture taken, someone grabbed my timing chip, and I hobbled on through to get some water and some nutrition. 

I finished!! and while my time was ten minutes slower than last year, I was happy with my result. After struggling with two injuries the last three months. I still managed a decent job. Got a good swim for not swimming for 63 days.  I got a 12 min BIKE PR!!!! and while my run was on pace for a Course PR, I backed off to not re injure myself for the important race in Aug.  I physically felt better then last year too.  I am happy with this training race. 

Swim              49:29

T1                     5:52

Bike     3:11:18

T2                   6:30

Run   2:55:34

Overall:      7:08: 43

Things I Learned to Make Boulder IM Successful…

What I noticed that was different/what did I learn?  No Dizziness, no major nausea. No difficulty breathing, like last year.  Whew. Now I was still pretty hot, my arms and back were on fire. So I need still figure out that for the full. I recognize that the second half of the run, would be the second half of the bike. But I also didn't  have the same nutrition on the run, like the bike. So while I’m a bit nervous, I feel confident that I got my nutrition dialed in better for the bike. I need to now figure out how to stay cool on the bike.  

Listed below are my bullet points for things to work on for the next six weeks for Boulder IM 

1.  Heat….still need to work on nutrition plan

2.  Leg—-got to get it fixed.  Talk with my PT

3.  The salt worked!!!!  Like magic on the bike. Keep it up!!

4.  Swim, need to build up pace…..and distance.  More open water swims.

5.  Still nervous about the heat. But did a better job with it, until the second  

      lap. 

6.  Noticed when I got in to Boulder…day three was nauseated, headache.    

     elevation change??  Still did a good job of hydrating week before, and 

      while there.

7.   Need better sun block… or more. I mainly burned where I  dumped 

      water on me.  

8.    I would get hot quick…need better plan for sun on longer bike ride. Desoto 

        Arm Wings?

9.  More fluids on the bike.——-new holder on back?… two bottles and with bike  

     pouch for tire/tube/CO2?

Sunday-

DROVE IMB Course- I drove the two loops of the IMB Course. The first loop that I will do twice, is pretty darn close to the Half I just did, with a few turns here and there mixed in with a another hill or two. It’s about 40 ish miles.

Then, the Second Loop, which is mile 85-112. That one I’m going to have to prepare for. There are 5 loooooonnng hills.  Like a mile or two, long slow climbs. I’m pretty sure the Three Bitches are mixed in there also. So I need to prepare myself for keeping that in check on the first two loops and not burn myself out for the last. It’s all hills, at the end.  That is when I’ll be hot, and tired, and I will be able to bike past where I lost it last year and had to stop.  I plan to give it a salute, and a “F $# YEAH!! as I pedal past it, to the finish this year.   I’ve Got This!!

Training continues on…..43 Days and counting….Let’s DO THIS!!

T-Minus One Day....and How to Watch the Race.

Updated!!! If you already read this, I added pictures, and noted where I updated everything.




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       43,800 yds             18:49 hr/min

Bike        958.92  Miles         76:10 hr/min

Run         234.30  Miles         50:58 hr/min

Other/                                     26:45 hr/min

Strength

Overall  Training Time:       172:42 hr/min

It's My 70.3 Training RACE WEEK!!!!   I'm sitting here in this spectacular rental, right on the river, listening to the rush of the water flowing by my window. The water is rising, there have been thunderstorms all week, and flood warnings. Certain areas in downtown Boulder, the water is starting to flow over the flood walls under the bridges. several of the bike paths that go under the bridge are closed, a few are still open. This is part of the Ironman course in August. I"m looking forward to it.

The Boulder Reservoir is currently closed. Due to high bacteria levels. This is pretty normal for this time of year, it was like that last year for this race, but we still swam in the end, as the levels were okay.   Now there are rumors because of how much rain we have had, it may be changed into a Run-Bike-Run race. I'll know more later today.


Training last week has been pretty good. I got in a full GREEN week according to Training Peaks. FINALLY!!!  That makes me happy. And looking back at the fact that it was over 15 hours. I can see why now I was tired, grumpy and hungry ALL the time.  The Ironman Fatigue is kicking in!!

I believe I recapped the first four days on the last post, so I'll just cut and paste it below and go from there:

June 1st - June 4th (Re-Cap)

This week has been going better also.  I got in a good solid ride on Monday,  and a solid 30 min run which distracted me from the nasty storms raging out side..I ran off my fear if you will.

Tuesday I got in 2500 yrs at the pool!  This makes me happy that I'll be able to do the swim, but it' will be slow.  BUT, I WILL DO IT!!  My shoulder was a bit sore after, so I have been taking it easy and getting in some good stretches.  Again dodged another storm while swimming, so I couldn't even freak out.

Wednesday bike ride once again was reduced to the trainer because of sporadic thunderstorms.  It's been helpful in the sense that I am in a very humid environment, and I'm on the trainer at a constant speed.  I'm still having tweaking issues with my left leg. But the bike fit seems much better. Now to get my stages meter fixed. Getting my nutrition dialed In better I hope. I'll need to get it figured out how to carry it all on the bike now.   I finished with a 40 min run that felt good. I again feel good coming off the bike with my pace, now if my leg would just cooperate.

Thursday, I got in my long 2:10 hr run. This once again was tough. I also learned to not go with just water and salt. I think to the early morning runs with not much food in my system. Needless to say, I got in my run,with a 10 min break, then got in my swim, but I kept it slow  and short because the arm was hurting on Monday. I'm feeling as good as I can.

Had a good conversation with my Coach tonight, so I'm focused for what I need to do next week.  I'm also heading out to Boulder, CO early.  Although, the tornado that I just learned that hit there tonight, where the bike course was for Boulder Ironman, isn't making me too excited to get there early!

Friday I was back at the pool for a solid swim, my shoulder while sore from trying to do longer bouts at time, is doing good for the most part.  I'm happy with where I am for only swimming three weeks up to my race.

Saturday- I had a solid bike with the "1234 Throw the Trainer Out the Door" Workout. It definitely makes you keep it real, I was feeling it before I finished.   But I was happy to see I could get it going.

Sunday- I had another hot run on the Rims, with hill repeats and sprints.  And once again had no fading. I LOVE my BASE Performance!!!

Race Week: June 8th - June 12th.

So far this week is all about the Taper......I had a easy swim on Monday. I tested out the wetsuit, as the last couple races I have been getting pretty nauseous in the water and at Soma last year, I almost threw up at the stairs (thank god I didn't, that would of been an embarrassing moment).  So I got on the wetsuit to see how I Was feeling.  I got in and man I FLEW in the water. and the arm felt good!!  It was sore from last weeks swim, but I could handle it in the wetsuit.  I swam three 500 yrs at as easy as a pace as I could muster, let just say.. I'm not worried about the swim right now.  I'm going to go conservative for training, but I'm not worried about the swim for this distance.   However, it could be a moot point if they cancel the swim tomorrow.  (fingers crossed that we get a chance to swim). I had planned to get in a swim today, so my first open water swim of the year was not the race.  Guess I have to wait and see.......

I had a massage on Tuesday, which was supposed to be nice and relaxing. Well let's just say, the guy did not do a good job. It was probably one of the worst massages I've ever got in my life. So I went from trying to get relaxed to not at all. I did complain nicely to the gal, and they are going to have me see someone else for a free massage when I get back.  I don't think I'll go to them again after that. It was not worth the money or the experience.   I sure do miss my massage therapist back in Prescott.
I finished packing and running around on Tuesday evening to get evening organized. I attempted to pack in the evening, only to be stopped by a thunder storm. SO..I went to bed instead.

Woke Wednesday and finished packing and got on the road about an hour behind.  Drove through some pretty country. MT, WY, and CO.  I rolled into Boulder around 5:30 pm.  The rental I splurged on is AMAZING!!!  It's pretty darn awesome.  All the stress I have been feeling and anxiety simply just melted away.  I was immediately recharged by the sound of the rushing water from the river and the twinkle lights on my porch.  I finally feel like I'm on vacation.  Breathe.

Thursday, I woke early and got  up to do my run. I'm literally right on the bike/run path, so I can head right out my door, out the drive and boom, I can be in town in a mile.  It was a fun run, but I definitely felt the elevation a bit with my heart rate. The down side of not living at elevation anymore.  But I have been hydrating pretty good.  I got back from the run, took the dogs for a nice longer walk, played by the river. Kahlua got his feet wet, then started to get more daring and walk into the river more.    Back to the rental and get cleaned up to go out to the expo. I was planning to help out at the BASE Performance Booth for a few hours. In the end, the weather chased everyone off, so we maybe lasted 2 hours before all the exhibitors called it a day. I ended up running around picking up stuff for Matt, as the stuff that was supposed to be there, got derailed on a train in Houston!! Then I was off to check in. No lines of course :)  Then to the store and home to relax and listen to the rain falling.

And here we are to the day before the race.  T- Minus 21 hours 34 minutes to start time/swim time for  the Boulder 70.3 Half Ironman.  I'm relaxed. I except that a swim is not going to happen today. I need to still get in my bike ride, but I'm planning to get it in in the afternoon when supposedly the sun is going to try and peak out. Then rack my bike for the mandatory bike check in.  Then back to relax.

I'll have more to post later I'm sure, but this is where I'm currently at in my day. So I'm going to go get my stickers on my bike, helmet. Gear setup.  I have a sweet new gear kit from FC Coaching that I'm excited to race in. And I'll put up another post for anyone interested in following me through the race.  Same as before.. go to www.ironman.com, live coverage, my race should up  BOULDER 70.3. And then you can click on the links to watch. There is also a Athlete Tracker so you can check that out too.  I'm number 2143.  I'm swimming in a red cap, my go time is 8:05 if we swim.  Fingers Crossed!!

Those who have asked and want to know how to watch the race or track me during the race. Here is some info:

Saturday June 13th, 2015 

Race starts at 7:00 AM Sharp. My wave starts at 8:05 AM

IF WE STILL SWIM. Due to bacteria levels..it’s possible it will be a Run-Bike-Run Race. I won’t know until later today.  However...I just saw a "video" of DC stating that we are swimming. Not sure if it's official "yet". But i'm guessing it's a go from his remarks...Ohhhh probiotics, I hope you do your thing for me tomorrow! 

HOW TO WATCH ME TOMORROW!!!

Number One -Computer

www.ironman.com

you can click on Live Coverage

Find my race listed  : Boulder 70.3

If you switch to live coverage, they cover the pros until they finish. Then the main camera gets set up at the finish line, and if your watching the athlete tracker, you can watch how I’m running, and catch me crossing the finishline.  My Number is 2143.

Number Two – Smartphone 

On a Smart phone, down load the app IronTrac ( see app in middle for  picture)

It should have up for distance 70.3

And for Year, it will be 2015

Boulder 70.3

Type in my Last name or Bib 2143 and select  me to add to the watch list. Then you can check throughout the day.

There are other apps too if you look, this just seems to be the one I like the best, as some crash with all the activity.

UPDATED!!!!!


It's Official!! the swim is ON! I saw a video of DC, the race director commenting that the swim is a go. However, he said it kinda "suspiciously", so I'm guessing either way....it's a go.  Yep, Probiotics already on board, and will continue to be on board for the next few days.  But this is good, I need to get in the water.

Off to the Boulder Rez. and on to my 30 min warm up ride/race meeting.

Here is where the fun begins.....I get all ready to go, get on my bike,  and it starts...dragging.  I notice that no matter what I do, my wheel is catching on the brake. even with adjust to the brake pads, it doesn't help, and every time I step on...it catches and slows the bike down. A rather annoying thing that will surely make it not good for a 56 mile bike ride. So I return to the Expo, looking for the bike Tech. I end up walking to the race wheel guys who kindly attempt to fix it for me, but don't have the right tools. So I go rack my bike. Go to the race meeting, then go on search of the bike tech. Luckily it's right across from the BASE Performance Booth where I volunteered for a few hours yesterday.  I am able to get my bike checked out....the back wheel needs to be trued?  and they check the breaks and cables for me too. Come back in an hour. Done.

So I go and hang out with Matt again at the BASE Booth for the next hour while I wait for my bike. Finally, my bike is done, I have 30 min to get it back in transition before it closes.  Whew.  This has been more stressful then planned. I didn't get a chance to ride it, I won't know until tomorrow.

I run to the store to pick up a few essentials for the night ( more Probiotics), and race morning, and head home.  Time to get my tri bag setup for the AM.  I lay out all my gear for the Swim, Bike, and Run.  I almost have all of it. Then I start on nutrition....only to realize I didn't bring enough salt to go in my tubes for the bike/run.  Matt to the rescue!! Talk about an above and beyond kind of guy. He knows how to take care of his ambassadors. He brought me some salt in tubes. Now I'm all set.    Off to bed I go, to get what little sleep you get prior to a race.

Back in the Game; GOAL: 100% Healthy, 80% Trained.

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       37,900 yds             16:26 hr/min

Bike        870.37  Miles         69:20 hr/min

Run         211.81  Miles         46:13 hr/min

Other/                                     25:15 hr/min

Strength

Overall  Training Time:       157:14 hr/min

Oh, the challenges.  My last post had me in a pit of dread. I was sinking to the lowest I think of all my years of training. At least it felt like that.  Then, this following week, things started turning around.  I'm a firm believer in when things are getting rough, I go write. I have so many journals that I probably could write a book of my life.  But I've always learned even at a young age. When I'm upset,  to go write it down. Go write down what I'm feeling, physically, emotionally. Everything. I'm sure there are a few people in my life that wouldn't want to know how much I wrote about them. But what's always amazing, is that the minute I write it down. It seems to stop being such a big deal. It works itself out, and life goes on. Most of the time for the better.  Some things though, do take a bit longer to hash out. But for this moment in my life with training. It's like I released all the expectations, the stress of training, the release of what could go wrong, and I felt freed in a way. And my training started to ramp back up. 

May 18th - May 24th.

 I had a great training session. While I still have issues with my arm and my leg is still giving me trouble. I put in a solid 12 hours of training. I'm most happy I got in my long bike ride, I missed the last two weeks from my leg. Now I won't lie, it hurt. I was not a happy camper after ( at least until I got my Base Recovery on board :))  But I was so happy to get it done.  I'm still on the trainer.  ALL my rides since being in MT, have been on the trainer.  And this week is no exception, as there is a full forecasted 60% thunderstorms coming in on both Wed, and Thur. so to the trainer I go.  I was soo close to having the entire week green.  I missed it by one training session.. My body was too tired on Tuesday so I planned to do my run and bike on Wed. I got in my run and my swim. But I was done. I wasn't going to get in a bike. So I just had to let it go. 

In other cool news.....Did you see my swim?? I finally got over 30,000 yards.  That has haunted me sitting at 29,800 yrs for 63 days.  I finally have been in the pool.  Slowly adding up to 500 yds at a time. I'll be ready for Boulder 70.3 in 17 days.  It won't be pretty, but I will get it done.  I can only hope Boulder will be nice, because from the weather lately, it's been all RAIN and Storms.  They have been getting slammed. 

My run, while still hurting, I'm doing my exercises before and after, and the pain goes away. I'll be taking an arsenal of my recovery tools with me to Boulder. I can see that now.   But I'm getting there. One step at a time. This I like. A Lot.

May 25th- May 31st.

This week is getting better. I have been able to ramp up my training on my bike. The power is getting better. Not 100%, maybe 79%??  But I'm focused on getting to the race healthy.  I'll have to except that it's not going to be a PR race.   I feel stronger on the bike.  Thats a bonus.  At least all my hard work on the bike paid off while  I couldn't swim.  Got in my second long trainer ride. It felt better, my body was super tired.  But again, bless the Base Recovery.  I hurt but not as much. Although I won't deny that I've been wearing my compression hose for several days to work after my rides. hee hee hee. I did miss my Saturday ride though, I almost had another all green week, but I got home and was literally asleep within minutes of siting down on my bed.  The IRONMAN FATIGUE has reared its ugly head!!!

Run's have been good, I feel good in my transition runs after the bike. But I notice my long stand alone runs hurt, and I've struggled. I had to stop and take a longer break in the middle of the run.  Maybe it's the heat kicking in. But getting my Base Salt in and learning how much I need during the run.  Thats making it better.  I did have a good one hour run on Sunday where it was in the 80s. the hottest Ive been in so far, and I managed to have zero fading with my hill repeats and my sprints.  That made me happy!

My swims, are coming along slowly 500 yards, 1000 yrds, 1500 yds, 2000 yds. Then I took day off because I could feel the shoulder hurting. I'm going to have to Kinesotape the shoulder. that way I can  have less pain on the swim. It won't be pretty, but I'll get it down. I'm more concerned that i'm in one of the last waves for swimming, Nothing like having the "slow" swimmers..ie all the women go last. I guess, I'll be one of the last ones out on the course too.  Good thing its just a training race.

June 1st - June 4th.

This week has been going better also.  I got in a good solid ride on Monday,  and a solid 30 min run which distracted me from the nasty storms raging out side..I ran off my fear if you will.

Tuesday I got in 2500 yrs at the pool!  This makes me happy that I'll be able to do the swim, but it' will be slow.  BUT, I WILL DO IT!!  My shoulder was a bit sore after, so I have been taking it easy and getting in some good stretches.  Again dodged another storm while swimming, so I couldn't even freak out.

Wednesday bike ride once again was reduced to the trainer because of sporadic thunderstorms.  It's been helpful in the sense that I am in a very humid environment, and I'm on the trainer at a constant speed.  I'm still having tweaking issues with my left leg. But the bike fit seems much better. Now to get my stages meter fixed. Getting my nutrition dialed In better I hope. I'll need to get it figured out how to carry it all on the bike now.   I finished with a 40 min run that felt good. I again feel good coming off the bike with my pace, now if my leg would just cooperate.

Thursday, I got in my long 2:10 hr run. This once again was tough. I also learned to not go with just water and salt. I think to the early morning runs with not much food in my system. Needless to say, I got in my run,with a 10 min break, then got in my swim, but I kept it slow  and short because the arm was hurting on Monday. I'm feeling as good as I can.

Had a good conversation with my Coach tonight, so I'm focused for what I need to do next week.  I'm also heading out to Boulder, CO early.  Although, the tornado that I just learned that hit there tonight, where the bike course was for Boulder Ironman, isn't making me too excited to get there early!

T- Minus 8 Days to Boulder 70.3  Now please weather....cooperate with me!!

Not So Much Like Lemonade.....

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!!!



THE LAST TWO WEEKS summed up in two sentences.

I'm pretty sure, this has been the worst two weeks ever in my Ironman training history. Mainly because it's been riddled with injury.

I've gone from doing two disciplines...to floating in a dam hot tub for training.  I have been struggling for a bit now with some left leg pain, so much so that the last few weeks, it has started to radiate pain down my hamstring, and into my knee, then on the last few long runs...into my heel. It's amazing all the things you start thinking when your injured. It really messes with your mind.

It has caused me to miss the last two long rides on my bike. I made it two hours on the 6th, mainly because I had a sensory reaction to my shoulder adjustment. I was "floating" while riding my bike. Then I was just losing power, I couldn't maintain my new power. I resorted to just finish the time, but even then I was feeling so "off" I had to stop. I laid down, and literally fell asleep for 7 hours.  I have had similar experiences from getting adjustments (the Spine Cont Ed course at my old job in AZ). So I knew I had to sleep it off.   I chalked it up to a one time thing. And moved on.   Then, I did my run the next day...and the pain radiated down into my heel. I was feeling pretty defeated. I slept most of this day too.

Went to PT on Friday.  Got some exercises for my leg, he told me to hold off on running to calm things down, and then I came home. Only to find that the pain was getting worse in my leg from the exercises. I couldn't get relief.  Saturday and Sunday were more red days, as I was in so much pain, that I resorted to my E STim, and some heavy drugs to knock out the pain. I couldn't sit in anyway without pain, shooting out of my hip. laying in bed, etc. I hit some major down moments. I wondered...if this is something more serious.  I can't run, biking was too painful, I haven't swam in 50 days... maybe, I'm going to have to bail on my races if this doesn't get better.

This few weeks had been a major challenge.  2015 has been giving me some major challenges.

This second week from hell started with a lower then average power on the bike.   Off to my PT on Tuesday. My shoulder is better, and FINALLY , I got CLEARED to get back in the pool and go EASY with my swimming.

On Wed.  I started out my bike ride, once again stuck on the trainer due to weather.  And I made it exactly 45 min into my ride, before I stopped.  I was having so much pain. I couldn't push past it. I luckily had my bike fitter call, and we tweaked a few things, my seat got re adjusted (the modern marvels of video recording and emailing )) He said my position looked good.  I trust him, I know he knows what he was doing, but then where is all this fricking pain coming from.  I feel like my left leg is shifting "out" when I pedal down.  I just....shit.

Ok, lets make the best of this...I'll go swim. I CAN SWIM!! I CAN SWIM!!!   Well, maybe not.  It's about patience and the journey, right?  I arrived to the Y only to learn that the pool was closed due to a broken pipe. Hopefully fixed by Friday.   Oh so close....yet oh so far.  Breathe.

So When Thur rolled around, I headed into PT for my shoulder.  While I walked up to/well hobbled up to him. He took one look at me, on the verge of tears from pain, and pulled me into the private room. After doing a full exam of my leg/back/hip. It was not my sciatic as I thought. But a significantly SI Joint out of place.  He was able to adjust it and I felt immediately better. But He wanted me to take a few days off to let it calm down.  No pushing on the bike, no running, but I could swim....if the damm pool was open.    Here is the dark place of training. OR the dark place of injury.

But, I can say there was much relief knowing it was just my SI joint. I've had that in the past, but this was so significantly painful, it didn't even relate to how it felt in the past, so I didn't even connect the dots to recognize that it was the same thing. It's never radiated down to my heel before.

Breathe. Breathe. Breathe.

Luckily, my training is starting to ease up. So I'm not missing to much. But that also is frustrating because I"m missing some of the more important sessions.  I'm 26 days out from my 70.3.  I was looking forward to maybe improving my time. Now I just want to focus on staying healthy and using it more as a training race, finish and make sure I'm healthy for Boulder IM in Aug (76 days out).

I finished out this week with an easy bike ride on Saturday. And while I still had some tweaking on my leg, it felt a lot better. I'm doing my self SI adjustments every 3 hours and cont with my shoulder exercises.  I wanted so much to run tonight, but  I am trying to focus on what I need to do to get healthy.  I've done the work, I can look back on the weeks before in my training.   I can do the race. I have the faith that I know what it takes to get through it, I just hate that I may not be able to go at my full potential.

Tomorrow starts three weeks to race day.   Just Breathe, My Mantra for the rest of training:

Making Lemonade out of Lemons

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        628.36  Miles         51:50 hr/min

Run         172.60 Miles          38:03 hr/min

Other/                                     20:00 hr/min
Strength


Overall  Training Time:       122:48 hr/min

It has been exactly 48 days since I have been in a swimming pool.  I'm exactly 40 days out from Boulder 70.3 on June 13th, and 90 days out to Boulder Ironman on August 2nd, 2015.   I should be freaking out right about now. But I'm surprisingly calm.  I have accepted the fact that my swim may not be my best, but it's the shortest part of my race. So I have been really focusing on my Bike and my Run.  I can lose a few minutes with my swim if I have to. It won't be the end of the world.  But I can make up for it with a strong bike and a strong run.  And I have been getting stronger in both. 

Run

I've managed to get my cadence in the 90s (per foot/per minute)  for my running. I watched a video that my coach sent me, and for some reason...duhh...a metronome.  So I downloaded the app on my phone, and I've been improving weekly. Now I can run without it on, and hit my pace, most of the time.  I have been feeling stronger, and getting faster. My longer runs, at my Zone 2 pace, have been getting faster.  I had a run where if it would of been a 13.1, I would of avg a 10:32, making me hit a 2:18  half Marathon. My fastest ever so far has been 2:28 at the PF Changs 1/2 in January.  Can we say  Lemonade?

My only issue  right now is that I've been having some sciatica pain down my left hamstring. The last couple workouts, it's radiated into my calf and causing cramping. I had to stop one workout short two weeks ago. And today, while I finished my workout. I was not comfortable.  I came home and did my PRI exercises and then spent some time on the foam roller.  I'm feeling better, but I'm going to consult with my PT on Tuesday to see what can be done for that.  I want to make sure that the foam rolling I'm doing to my back for my shoulder isn't messing with my leg.  

On April 12th. I was not looking forward to the winds forecasted, over 25 mph, so I went and signed up for a race the night before. I scored another sweet neon t shirt, but it is comfy, so it's worth it.  I had a 4:00 hour bike ride/35 min run the day before, and I went out the next day and ran my  10K in under an hour!! My second time ever doing that!!!  I was quite happy with that result. Even with the 20 mph winds that picked up by the end of the run, got to love the blowing hair finish line pic. It even blew down the finish line. That's how nuts it was. That was also a sad day, because, Tipsy Cupcake, the place that I discovered  my favorite Salted Carmel Cupcake back in 2013....closed.  I was quite sad that I learned this, Although my waistline is happy. I did have to go get a 1/2 dozen cupcakes to savor as I had a gift card to use. I froze several of them. hoping they will be good for my race in June and in August. I have one Salted Carmel left and one Orange Dream. I also have a box of thin mints for my Boulder IM. Got to have some food motivation. 

I also managed to get in a massage somewhere in there. It was pretty good. First time I had a massage by a guy. That was a bit uncomfortable. He was professional though.  And did a good job with deep tissue. I hurt the next day, but it was worth it.  

Bike

My bike over the last month has been getting progressively better also.  My coach emailed me some tips about what she wanted to see on the bike, and I've really been able to dig deep on the trainer. I've been exclusively on the trainer here. The weather is starting to get better, but the ability to ride outside is very limited.  and with the scary drivers here,  I'm the first to admit that i'm not comfortable riding on the road. I'm going to have to get over that, soon.  

Ive been noticing that I'm getting stronger with my power on the bike, or Watts.   I have been really enjoying those hard workouts, and luckily my nutrition has been getting better. I"ve been using Kind Bars, and Justin's Almond and Vanilla or Honey packets. a good 180 calories and a more natural peanut butter that I can eat like a Gu. I've also been using all my BASE Performance Products.  That's been the biggest boost I think. Once i started using those consistently  , I've been feeling better. Plus it settles very nicely with my gut. 

Last Saturday, the 25th, I had to do a time trial. So an all out sprint for 20 min on my bike.  I hadn't looked up what my last one was that I did in Flagstaff to start my training. I knew it was very close to my overall one for Boulder for last year.  I was actually dreading this workout. I was NERVOUS!! SO nervous, that I avoided it until 3 in the afternoon. But I pushed though my excuses, and got on and went for it.  I Pushed. HARD.  I felt it. The last time I was wheezing that bad was the last time trial in Flag in January.  I was on the verge of vomiting at the end. But I held on. I was motived by thinking of my DNF last year. IT WONT" HAPPEN AGAIN. I will get stronger on the bike. I finished the rest of the ride, took a long hot shower, and sent info to coach, and went to bed.  

The next day...I got a text from my coach.  It went a little something like this.

So Apparently, I rocked my Time Trial. I 'm quite happy with that.  I gained over 30 Watts!!  And Coach wasn't kidding when she said that I may hate her with the new Power Zones...this was after my first ride in new zones....

I'm happy to report it's getting better.  I also have a new Base Hydro for my fluids..it's nice.  

THE SHOULDER

As you saw from the previous post, I finally got in to a good PT that knows his sports stuff. He is the "shoulder guru" of PT's up here. He works with the pro athletes, College athletes.  I have been to see him two times. The first is from the previous post I went a solid week doing the exercises he asked, and my shoulder is already feeling better.  Then I saw him again on the 1st of May. I bought with me the x Rays from the shoulder Doc follow up.

 I think that switched up what he planned to do.  He grabbed  a gait belt, twisted my arm around behind my back, had me lift it as high as I could, and proceeded to stretch/manipulate the crap out of it. It hurt, but not horrible.  I then did the same exercise/stretch I did just before, and I swear I had about another 10 degrees of AROM. He did it again, and then decided I needed to come in twice next week. He wants to do that a few more times.  I went home, feeling good, my shoulder was sore, but not that bad. Until about 9 PM, then it was  a pretty fierce pain in my shoulder. I couldn't get any relief, whether with drugs, positioning or Tiger Balm. So I had a very restless start to my night.  Then i woke up....

the first time in week that I woke up with NO PAIN. I could do full ROM with some minimal pain in external rotation. But wow!! I feel about 80 % Better.  Now I know better then to go out and do a Max Transfer. But man, My spirit was so lifted that day. I'm thinking my days out of the pool are finally number.  Thank GOD!!  

I'm coming in strong for you Boulder.  You better be ready!!

Other Random photos from this past month in MT....yep...bears in a tree, and in Glacier. Not taken by me thank goodness!!  Although, the duck on the side walk are taken by me. They have been there for two weeks now....and when the gal waters her grass...they frolic in that puddle. 

bike path in Glacier National Park

Shoulder Diagnosis.....

My Shoulder…FINALLY !!! I found a frickin PT up here who knows Triathletes!!!  Within my hour session, he essentially did another “eval” to assess my shoulder. Told me to throw away all the exercises the other PT gave me(three pages of crap in my humble opinion). ((Now, in her defense, she was not a sports related PT, she was still very nice.))    He then gave me a nice detailed description of what he thinks is going on. Which all of it makes COMPLETE sense. And proceeded to give me four exercises to do for a week, then come back next week to re-assess. I”ve done them twice already, and I already feel better.   He thinks I should be back in the water swimming within 3-4 weeks. Pending no further injures...ie falling down the stairs.  (insert HUGE SIGH of RELIEF).  Now to stop kicking myself for wasting almost a month on a PT that wasn’t sport related, live and learn and move on. 

On a good note, I really did use that time to focus on my bike and run, and I feel like I’m improving well there. I have good coaches comments to prove it!  That and the BASE supplement’s I’ve been using are super awesome!  

 With all the testing he did, he does not feel I have a tear  (thank GOD), I have strength, but it gets weaker as he tested each move 4-5 times.  I have my supraspinatus muscle getting pinched every time I am moving my shoulder, in extension, wt bearing, external rotation, flexion.  Risking impingement in Four different ways…I am the lucky winner of a very unstable shoulder.  

So…the diagnosis of what’s “off” ( feel free to chime in all my PT friends :) )

1.   Type II Acromion (Anatomy) 

2.   Weak Rotator Cuff (In External Rotation)   (Dynamic)

3.  Posterior & Inferior joint capsule tightness (Static)

4.  Thoracic spine had minimal to ZERO Extension causing my Scapula to go in anterior tilt   

All four of these is causing risk of impingement. Hence all the pain I have when doing movements.   

Hmmm… Go Big or Go Home.   Now I’m well aware of some of these, as several PTs who I worked with in AZ have told me about them over the years. He did an awesome job of describing it to me, in a visual drawing…as I’m a visual learner, and it all made sense.  Please don’t ask me to re create, it won’t happen.  I should of took a picture of the one he drew.  

So Basically, I’m now on the mend and starting the up swing of this injury. Finally.  It has really been getting me down, and I admit, depressing me. I feel as if I now have some control over the injury.  (Insert Happy Dance!!!) 

Now...off to do set number # 3 for the night!!