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!!

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."