Choices.

I don't think there is anything in the world I would choose over a chocolate-covered Oreo cookie.

Reason Number 874: "why I'm glad I'm only in the office for 3 days in December"

Zambian connections.

Hm, and here I thought I was in Zambia :)

It has been a wonderful (and hard working) trip so far. This morning I met a new friend for a run outside of town. I love that this sport can take two strangers from opposite sides of the globe and bring them together to share something they love : a good, hard run. Made even harder by a 4500' elevation for this city sea-level girl.

After 10 days of running 2k circles around a pretty standard neighborhood, it was lovely to get out to a more rural part of Lusaka and run along a seemingly endless, rolling road that dead-ended into a breath-taking sunrise. Hopefully a similar run will happen Friday morning prior to my journey home and I will be sure to bring my camera.

Simple.

Happiness on my desk.

Other things that make me intensely happy:

• Dark, permanent nails that will stay pretty for 2 weeks in Africa
• Fried Chicken, Waffles, and Blueberry pancakes = best belated birthday dinner ever.
• Clinton Street Baking Company (see above)
• Amazing friends that are too generous
• Sleeping In
• Pinotage

2011.

I'm still deep in off-season mode. And enjoying every second of it.

Looking ahead to 2011, I am not sure what the first half of the year will hold work travel-wise, other than: A LOT. I need to do research on getting myself a bike and a group to train with in Johannesburg. In the absence of all that being finalized, one think I know I can do in South Africa is run (on a treadmill).

So today, I entered the Cherry Blossom 10 Mile lottery. If I get in the lottery, and I am in town on April 3rd, I am super excited to make this an 'A' race for the spring, working on my fitness and my speed.


Then on Easter is a race that is on my bucket-list.
I was signed up for the half-marathon option when I hurt my hip in 2007/2008, and had to sit on the sidelines and cheer (which was an amazing experience). But is a good chance I will need to be in South Africa the week before/after this race this year.

The decision becomes, do I make the half-marathon an 'A' race for the spring (it's a super crowded course), or do I dream bigger and work on developing a real (injury free) base and run the course that this race is known (and named) for, all 56k of it. I would 100% run the ultra for experience, as I would not have a 'qualifying' time from a marathon in the past year and would thus, be seeded in the back of the crowd.

Happy Holidays!

Oh it's the little things.

Quick and Dirty - World Championships 70.3 2010

Swim 29:42
T1 3:06
Bike: 2:31:01 (22.25 mph)
T2: 2:30
Run 2:05:55 (9:36/mile)

Total Time: 5:12:14

Clearwater was an amazing learning experience, teaching me so much about myself, about racing, about my limits and also my ultimate goals in the sport. It was also a fabulous celebration and end to a wonderful season with teammates, coaches, friends and family.

The quick and dirty race plan was to swim with the top girls as long as I could, bike as hard as I could for the entire ride and see what happened on the run. I had nothing to lose- the race plan in my last 70.3 was to manage the race and secure a slot to the World Champs. There was nothing left to manage- this was it, now or never.

The swim was TOUGH - pretty strong current, choppy and blinding sunrise. I lost the lead pack almost right away, found some feet and swam 29:--. I think I was realistically in shape for a 26-27 swim, but the conditions were not ideal and I am happy and proud of my swim.

I biked like I have never biked before. With a 1080 and a disc generously borrowed from a teammate, I hung on to my aerobars, gritted my teeth and never let up. I am very proud of myself for riding as legally and safely as possible- the ride deserves a post of its own, but there were times were I was legitimately scared while being swallowed by packs of 50+ riders. I can say with all honesty that I biked my own race and after the first 10 miles, I do not recall anyone in my age group passed me riding solo. With no bike computer, I was left doing mental math and realized with 11 miles left, I was going to come into T2 at around 3:00-3:05 total race time. Yes, that equates to a 2:31 bike ride. I tried not to freak out and be confident in my fitness.

Unfortunately, my nutritional plan is based on a 2:45-3:00 HIM bike split, so 200-300 calories were left in my aero drink as I dismounted and threw my bike to a volunteer. This, plus a lack of water pre-race and during the bike, would come to haunt me.

The first 3 miles of the run were under control. Not quite as easy and effortless as I had hoped, but the pace was steady and I knew my sub-5 hour goal was not only in sight, but the potential for a much bigger PR was in my grasp. I had a Gu at Mile 3, popped 2 Excedrin, and the wheels fell off.

Mile 6.5ish

I am not sure if it was the lack of water pre-race, the salt water ingested during a rough ocean swim, the lack of calories on the bike, the higher effort on the ride, or Excedrin on an already taxed system, (mostly like a combination of all of the above) but around mile 4, I started having bloating/cramping/pain my stomach like I have never felt before. It was not gastro-distress, I have experienced this before and a stop or two could have taken care of it. It was upper stomach, below my rib cage, and up my back. I was able to push through it for the next few miles, still holding on to 8:30ish pace until Mile 7, where I finally gave in and walked, and I let the pain take over.

I hobbled/walked/dry heaved the last 5 miles, slowly watching my time goal slip away, but knowing there was absolutely NOTHING I could do. I had started to take Coke at Mile 5, but the thought of taking the Gu that was in my hand made me gag. My only nutrition the entire run was a Gu at mile 3.

I crossed the finish line in 5:12, forced a smile on my face, and all I wanted to do was sit down. The smarter thing to do would have been to go straight to the med tent, as my insides continue to ache.

I am not dissapointed in my race. In fact, it was probably the best learning lesson I could have had, in so many ways. Biking outside of my comfort zone has showed me what is possible, and with more attention to the details and figuring out the nutrition at this higher effort, I am excited for what is in store.

For the next month, I will rest, recover, mull over my goals and take a long overdue work trip back to Zambia.

End of a long day and a wonderful season!

LOVE

LOVE LOVE LOVE Everything about this. Except the prices.

via

Gym Love.

Usually I just wait until there is a free space, avoiding the circle swimming-hell that comes with a 20 yard pool. But today, there was a class at 10am and I had a work-out to get in.

The response I got when I asked a guy if we could circle swim?

"Sure, but you better swim my speed; if you get too close, I will kick you."

He then proceeded to swim 4 more laps and got out.

Really?

Then a guy got in and proceeded to do underwater breaststroke beneath me and cork-screw. Awesome.

Weekend in Pictures

This weekend is best told through pictures.

After my last long brick on Saturday, I finally was able to use a gift certificate for a massage I have been saving up. While it was heaven, and I plan to go back Wednesday before hopping on a plane down to Tampa, I'm not sure she believed me when I told her I had sensitive skin...


After laying around for a bit , I motivated to do me some baking. Cake Balls for the boy. Sounds easy, right?



Well, I would not say these were a TOTAL disaster, but they were close (as you can maybe tell from the finished product). I learned a few lessons:

1. If a recipe calls for 1 box of cake mix + 1 can of frosting, eating chunks of said cake will mess up the ratio.

2. Cake Balls should be bite size. I got about 30 balls, when I was supposed to make 50+. I guess my bite-size is larger than most?

3. Too large cake balls (see #2), result in longer than necessary cooling time prior to the chocolate dip.

So I ended up with about 12 'usable' Cake Balls after an utter disaster of a dipping process. And even the ones that were presentable weren't the tasty treats I was hoping. I think I will just need to play with the amount of frosting to perfect this recipe, and learn to be more patient (however, I've been working on that for 27 years).

Sunday called for one last run and then some major cheering, celebrating and overall loving of NYC on Marathon Sunday.

OCD, commence.

Yes, I know it's 8 days away. But can this pleeeeease hold true??

A little boot love on this rainy day.

Oh man, oh man. I want them all.

via

via

shhh, these are on their way to me now!

via

These babies are probably finding their way to my feet verrrry soon (as in, now, oops.)

OMG

via

Genius. Cupcake + marshmallow + warm oven = perfection.

Daily (walking to work) Inspiration

Choices.

I have two weeks left to make the right choices between now and Clearwater.

[Well, I HAD two weeks, but then it was Halloween weekend and boy was here and it was my best friend's engagement party and then the Redskins played (well, tried to play but sucked it up royally) and the only way to make that better was beers+wings+candy...]

As I was saying, I have 10 days to make good choices. I loaded up on groceries last night, am only coaching for 1 hour next week and am committed to rest, recovery and shedding the last few pounds over these next 10 days.

And I just need to keep telling myself...."Carrots are as good as chips...carrots are as good as chips..."

..yea, right. Damn I want my Doritos...

Marathon Maddness

The electricity of marathon week is officially in town. From the finish line bleachers under construction at 6am this morning, to the groups of international runners taking group photos at the Reservoir yesterday morning - it's the best time of year in the park. There is an energy that you can feel and carries you through your runs.

Although I have missed the training over the past few months, I have no regrets to not be participating in this year - for the first time ever I actually get to be a spectator and am REALLY excited. My first two years living in NYC I was out of town for work marathon weekend, and I ran the past two years, so I am really looking forward to taking my camera and parking my butt somewhere on 5th or behind the Met and cheering on the masses.

My favorite sign I have seen so far :

On the training front, for the first time in a while, I actually feel like I'm training again with my head in the game. I'm in the water every day this week and my swim feels great, and I hit some 800s at a pace I didn't know was in me this morning, so things are looking up. Now I just need to get out of the freezing, dark mornings and to the Florida sun!!

Halloween Love.

...The decision is actually slutty DEVIL, just so we are all clear.

Halloween weekend.

In addition to getting the work done before my race, and dressing up for my very best friend's engagement-costume party, there are two very important things that need to happen this weekend:

First, these:

Recipe via, picture via

Then this (with marshmellow on top, thankyouverymuch):

Happy (Early) Birthday to me :)

I've been lusting over the jewelery designer Elva Fields for months and months, but it is just is out of my price range - even for a splurge. Was so happy to happen upon these two beauties, which fit the bill perfectly!!

both via

Back in the Saddle....

...literally.

An easy two hours this morning, steady and aero. Was about 49 and gusty when I started - fingerless gloves, capris and a vest definitely not sufficient. But watching the sunrise makes the , pitch black 5am wake up call worth it. I actually love fall riding, and needed this morning to find my mojo again.

Not sure what was up in the park today, but there were two riders down with ambulances and groups around them. My prayers are with them. They say it's not 'if' but 'when' a bike crash will happen, and I feel like Central Park, especially during fall marathon training season, can be an especially hairy place to ride, and I really do count my blessings every time I roll up to my front steps safe and sound.

Crying Uncle

I love a routine. And a schedule. And crossing things off lists. While updating Training Peaks doesn't quite give me the satisfaction of crossing things of a schedule as a big, red sharpie, marking a work-out 'complete' is usually quite satisfying.

However, this week, I am crying Uncle.


Leading up to Syracuse, I committed 6 weeks to fully be in the moment with my training. The hard work payed off, and I never felt over the edge. For some reason, leading up to Clearwater, I feel this sense of pressure that there are 'only' 7 weeks between Syracuse and Clearwater. About 1-2 weeks of this was deemed 'recovery' from my race, which still leaves a solid block of training to work on my fitness and some limiters we identified in my race at Syracuse.

I feel the need to make every weekend and every work out 'count' in a way that I didn't feel leading up to Syracuse. Combine this with stress at work, coaching 2-5 hours per week, a long distance relationship, and you have a recipe for me crying Uncle. At 13+ hours last week, I felt GREAT - comfortable on the bike, highest run mileage all year, and my long 'easy' run was at a pace that surprised me.

Monday, not so much. I had trouble getting my heart rate up on a trainer workout. I was a walking Zombie yesterday, and not surprisingly, my easy hour run turned into a walk/jog/stretch slog. I texted coach 'I need a day off.' I realized it had been almost a full two weeks since my last full day off, and that I NEED to listen to my body. I am actually really proud of myself for admitting this, as I have a tendency to just push through in order to 'cross things off the schedule'. I don't want to see any RED BOXES in coach's training peaks calendar!!

But I realized last night, with the help of the boy, that getting every last bit out of the weeks leading up to Clearwater INCLUDES rest. Letting my body (and mind) recovery and absorb the harder efforts is just as important as the mile repeats that I slept through this morning. In the end, this season has been about finding the limits with my training, pushing these limits, but also discovering just how much my body and mind can take before falling over the edge.

So maybe 'Crying Uncle' isn't the best description - I'm not giving up, or admitted defeat. I'm learning more and more about training cycles, my body and what I can mentally handle and I KNOW I'm going into Clearwater more prepared than any race before.

"If I didn't live in NYC..."

I love this city I have called home for almost the past 5 years, but there are just some days I find myself daydreaming about all the things I could/would do if I didn't live in this damned city.

Yes, the obvious things, such as car/house/yard/dog all pop into mind, but it's the little things that I find myself longing for more often:

1. A Kitchen Aide Mixer. I love to bake. Almost no one knows this about me, because we have about 1.23 inches of counter space in our lovely kitchen.

via

2. Pretty non-practical shoes. My daily commute, WHICH I LOVE, includes roughly 2 miles of walking *unless the bus comes or it's raining or I ran 10 miles that morning*, but it doesn't lend itself to cute shoes: of the heeled or flat, non-supportive variety.

via - um hello, these are CROCS!?

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3. A grill. A monster one. If I had a grill, I think I would do a majority of my cooking outdoors.

via

4. A TRUNK! Now, this may seem silly, but to a multisport athlete trying to fit multiple workouts in during the day all over the city, you end up carrying your life around in a bag.

What I wouldn't give sometimes for a trunk, or backseat, just throw all the extra stuff: the running shoes, the bike shoes, that extra pair of googles, my make up bag, etc etc, the list goes on. Too many mornings I am left with one sock,two left shoes, and no googles.

OK, maybe I am channeling my 'dream car' want into this item, as well :)

Day in the life...

It's sad that the highlight of my work-week is receiving my long-anticipated lumbar and butt support.


Even sadder is that I was TOLD to leave the office early today (by 5pm at the latest). Why sad? Oh, it's because they are exterminating the bed bugs found in 'various' offices on my floor. (Not my office....yet.)

Ugh.

Syracuse 70.3

I'm gonna let you in on a little secret. The goal of the season was to qualify for Clearwater at this race.

Lofty? Yes.
Realistic? Maybe.

Goal accomplished.

Swim 29:20
Bike 2:52:14
Run 1:44:24
5:10:44
7th/AG (online says 8th, results posted at the race said 7, not sure why they are different?)

(Yes, I got my slot through roll down. Over the year I have debated about only taking a slot if I truly 'qualified.' But you know what? I had the ABSOLUTE best day I could have, and was proud to get that slot and hand over my credit card without any hesitation :)

Swim

It's impossible to go through the day in detail, it just all came together. Choosing mirrored goggles on an overcast, rainy morning was not the smartest decision to start off the day, but it forced me to find feet on the swim. I am pretty sure the swim time include a pretty long run from the water to transition, as my watch read 28:-- when I glanced. I felt strong and kept my effort up over the entire course.

The transition area was pretty huge and my rack was about as far from the bike exit as possible, which include a long run in the grass to the mount line after you exited transition (think this is included in the bike time). I decided to only go with toe warmers and not the planned arm warmers - I was never uncomfortable on the bike in terms of temperature (the pelting rain in my face while descending at 40+ mph, that's another story). It actually ended up being a perfect temperature, with heavy fog and a little bit of rain during the bike course. Other than wet roads, the conditions really couldn't have been more perfect (at least for me).

Bike

Got on the bike and settled in. The course was pretty wicked the first 15 miles. Coach pre-rode the course and warned us not to freak out if it took us an hour+ to ride the first 15 miles. He assured me I could make up the time on the back half of the bike, but if I rode the first 15 too hard, there would be no way to recover.

The bike course was AWESOME. I enjoyed every moment on the bike - it was a complete 180 from Eagleman. It was a perfectly fair mix of climbs, rollers, and flats. There was an incredibly fun section around mile 40-45 of rollers that you could really get your speed up and was through some twisty-turning country back roads. I was actually riding the course with a smile on my face. The course support was surprisingly strong on the bike, despite a foggy, wet morning.

I spun up the larger hills, attacked some, and was confident in my training to pull me through. I rode with my coach's powertap and am excited and interested to look at the data (I didn't ride with any power goals - it was purely to collect data. Although the wattage information was a nice distraction during the ride for a numbers nerd like myself). I did have a little freak out when I started to do some math in my head around mile 20-25 and realized I was on pace for a 3:20+ bike split, but trusted the process and kept at it.

I had a bit of trouble with my nutrition on the bike. I take all liquid calories on the bike, and I think bc it was a bit colder than my last race and most of my longer training rides, I had some trouble getting it all down. I had a little throw-up issue just before the last bottle exchange (mile 40), then due to wet hands couldn't get the water bottle in my cage so I tossed it. I had liquids in my aero drink, but they were mixed with my calories and it became a real challenge to keep taking them in during the last part of the bike. But I still got off the bike feeling 'full' (in a good way, not a bad way) so I wasn't too worried.

For the first time in a race, I took my feet out of my shoes at the very end of the bike, due to the long grassy run back to my rack. I didn't do the flying dismount, but baby steps!! Had a really quick T2, and was off.

Run

I felt great immediately. I had swam sub 30, and biked around 2:50. Barring disaster, I would get a PR. BUT if I could put together the run I have trained for, I knew I could be in for a really great day.

I left T2 with a good friend in my age group and it was painful, but I let her go. I SO SO wanted to go with her, she was running just a *touch* faster than me (ran 2 mins faster in the end). But I had to run MY race, and that mean keeping it under COMPLETE control for the first 5 miles.

The rumor was that this run was downhill. Yes, it was a NET downhill run. However, it was way more than 'undulating' at times. Splits seem to be fast all around, but I thought it was a really tough course - most of the 'net' downhill comes in the first 5 miles, so when you start to try to pick up your pace, you are hit with some climbing and a gradual, long false flat that just sucked the energy right out of you (oh, and running on a 6 lane, straight highway for 8 miles didn't help the energy levels...)

First 5 miles were some of the easiest I have ever run in race. I was running faster than the 'plan' but it felt easy and I knew it was downhill. It was SO SO hard not to try to run with the people flying by me, but I trusted my plan and hoped I would see them again. First five miles clicked off in the blink of an eye:

8:08
7:53
7:49
7:39
7:59

I picked up the effort, and even though my pace didn't fall much (or at all), I was picking people off and starting to catch some people who I had let go in the beginning. I can think of 4 people in particular that FLEW by me in the first few miles and I remember thinking to myself 'WOW, they are SO fast! I wish I was a runner like that, it looks so effortless." Seeing these people coming back to me as I kept steady at my 8ish/mile pace made me smile on the inside :)

7:56
7:54
8:15
8:05
7:55

Miles 6-10 may be the part of the race I am most proud of. I was losing it mentally. Catching people on the run was great, but the pain was creeping in and I was LONELY. It would have been easy to let up, jog it in, and still get a huge PR and have a great race. But I was doing the math in my head and looking at the race clock on my watch and knew if I could keep it together right at 8/miles, that a half marathon PR and sub-5:10 was within my reach.

The last 5k HURT. BAD. But that was the plan. I had caught back up to a women (41) who ran past earlier, and we pushed each other through the last few miles. Mile 11 was a steady climb and then mile 12 included a really sharp down hill. These two combined toasted my legs. But I held it together and tried to keep the smile on my face across the finish line.

8:06
8:18
8:05

I stopped my watches and knew I had done it. I had put together the race I had trained for, run a half marathon PR, and left EVERYTHING on the race course. In terms of my slot, it so didn't matter at that point. A few girls had passed me on the bike, I had passed one on the run, and another flew by on the run -I had no clue where I was in my age group - but it didn't matter.

Post-Race

A few other teammates had a chance at roll down or had gotten age group awards, so I stuck around for the award ceremony. You never know, and truthfully, the sun had come out and I just really didn't want to move from my comfy spot in the grass. The friend who I had left T2 with had gotten 5th in our age group and told me 10 minutes before awards that neither slot in our age group had been claimed.

HOLY CRAP.

And so it rolled down. And I took my slot. And I'm going to Clearwater :)

Happy happy - bring on Syracuse.

Mission accomplished :)

44:02

The chip didn't read our official time and missed T2 and the run split, but my Garmin is good enough for me. Didn't run as directed, but the first half was comfortable (7:17, 7:07, 7:08), then I ran the last three miles with a guy stride for stride (7:14, 7:22, 7:14). I consciously pulled back a little the 5th mile as I was afraid of a blow up and wanted to have something left, and am proud I could pick it back up and run sub-7 pace for the last bit into the finish chute.

Also pulled out the 6th fastest female swim of the day (21:46). I really pushed a hard pace from start to finish and hope to bring that attitude to the swim next weekend - it's only 5 more minutes of pain :)

This morning I am SO SO happy to see some return on the hard work I've been putting in (upping the running mileage and swimming a whole lot more) and I am ready to believe in my race day goals. I'm not tying myself down to time-specific goals, as I don't want to get caught up in my success being a 'time', but the plan is to red line the swim, push the bike A LOT harder than I have in the past, and start the run at a comfortably hard pace and descend the effort.

Now, if you will excuse me, I have a date with the hot tub tonight.



OK fine, you want time goals?

27-28 swim
?? bike - new course, who knows.
Want to be sub 3, think 2:45-2:55 is possible, but depends on the wind and not being afraid to attack the hills and bike out of my comfort zone.
1:45-1:50 run. Start at hopefully a comfortable 8:15-8:30 and try to pick it up from there.

So yes, I think that anywhere from 5-5:30 is possible and realistic. But I also gave myself that same range at Eagleman and got so stuck in my time goals I wasn't able to step back and see that I put together a great race in the given conditions for my first 70.3, so like I said, time goals aren't the focus.

The 10k Mission...

Ever since my injury, and basically since I became more 'serious' about my training, I have used the 10k as a bench mark for my fitness and progress. 10k just seemed like a good choice, as there are multiple 10k road races in NYC throughout the year (many on the same course, so it's easy to compare races) and it allows me to include OLY distance triathlons in the mix.

I have a sort of funny history with the 10k. My two fastest runs have been off the bike. My three best open 10k times are all within 12 seconds of each other.

This weekend, I hope to change that. I get to warm up with a 20-ish minute swim, stretch and cheer for hopefully less than 1:20 while my dad bikes, and finally get my chance at breaking 45:00 in the 10k (and maybe then some??) on a flat, fast course.

As Nation's is NOT my goal race and Syracuse is only 7 days after, I will build the run. The plan: 2 miles at 7:30, 2 miles at about 7:15, 1 mile close to 7 then 1.2 with whatever I've got left. I did some repeats this morning off the bike and was able to find and hold all of these paces, and am super excited to see what happens!

But when it comes down to it, I am SO SO excited for this weekend with my family!!

The views just keep getting better...

For Olivia...

Which way?

This is...83rd and Madison.

Perfect Start to the Weekend...

Despite the threat of Hurricane Earl derailing the holiday weekend, the weather had ended up being perfect. On Saturday, after a full morning of workouts, I enjoyed a beer and hot dog with a wonderful view....

There are some pluses to staying in the city when everyone else heads out of town...Free seats on the 1st base line!!

Trying to motivate for long ride #1 of 2 of the weekend. However, I plan to enjoy my coffee and CBS Sunday Morning before doing anything...

Confession.

Although I do comment on some of the blogs I read on a regular basis, I am a total blog stalker. Only one good friend knows my true blog-reading obsession, a quality she shares, and the conversations we have about blogs we both read, as if we truly know the people, are highly comical.

One blog I have come to enjoy, for many reasons, but mainly because he is based in a city that I think I will eventually come to call home again, is DC Rainmaker.

He provides a great view to living and training in the DC area, as well as how training can fit into the life of someone who is constantly on the move for work (and to some tough areas to train). He inspires me to be more inventive and committed to my training when my Africa travel ramps again in the next few months.

He's having a contest. Of something I want. So I finally left a comment on his blog.

Training update:

Longest brick of the season this morning, 90 minute base ride, 60 minute Z2-Z3 run. Was able to hold my HIM goal race pace in the run pretty easily on very tired legs. Can't wait for some rest for my weary legs, hopefully can find time for a massage in the next few days as well.

And now I'm sitting on my couch trying to come up with legitimate reasons not to go to work toady. hmmmm.....

Six Weeks.

Between my return from a work/fun trip to Europe, in July (where I go to watch in awe as 20+ teammate rocked Ironman Switzerland!) I had 6 weeks to fully commit to Syracuse. Mind and body, I was ready to do what I needed to achieve my goals. Looking back, part of my fear/apprehension going into Eagleman knowing, in the back of my mind, my training and commitment had been sub-par to achieve the goals I had placed on myself. Unfortunately, with a job that includes last minute travel, this commitment is sometimes out of my control.

However, between August 1 and Syracuse, I only had one small trip, no work involved, and it would be to one of my favorite running cities in the world, San Francisco.

There is nothing quite like catching up with best friends over a 15-mile run with a turn-around view like this...

I was able to run everyday in San Fransisco, as my two best friends out there are training for their first marathons, bringing me my biggest mileage of the year thus far, and I felt better each run. I am finishing up a pretty big (for me) 4 week block that will lead into a gradual 2 week rest. I have been focusing on strength, speed, and hills while knocking out way more longer runs that any other time this year. Although I am a bit apprehensive about not being on my bike for many 'LDS' rides, the quality has trumped quantity. Mentally and physically, I am on the brink, but just need to get through this weekend and I can see the light at the end of the tunnel.

As a quick tune up before Syracuse, I will be racing Nation's on 9/12 as a relay with my Dad. I CANNOT WAIT for this day - this is far beyond my father's comfort zone and a wonderful, fast course in the city where I grew up. My dad has been training his booty off, has even started to lead and organize group rides with his local tri club!, and I know he is going to surprise himself (and probably me!) with his result.

I will swim, then play in transition and cheer on teammates while my Dad attacks the bike, then I hope to run a speedy, faster-than-tempo 10k on the flat course. We lucked out and aren't in the last wave (start at 8am), so we will hopefully be done with drinks in hand by 11am at the latest. And the boy is racing Nation's as well, and if my Dad beats him on the bike...well....let's not even go there :)

Breaking the silence.

After Eagleman I fell into a bit of a funk. I know I shouldn't (and I'm not) disappointed in my race or the result, but I had some trouble re-focusing and figuring out the recovery from such a long and hard day. I tried to get back into training too soon and was totally depleted and needed to let my body rest and re-set.

I got in some good training in early July and threw in a fun Aquathon with the boy to test out the race legs. We got matching hardware :) - 3rd overall.


As of August 1, I am all in for Syracuse 70.3 - I have been able to find my motivation, be honest with myself about my goals for the rest of the season and into next year, and have the time and support I need to try to accomplish these goals.

I was able to fit a small, local triathlon (not-quite-OLY distance) into a long training weekend at the Jersey Shore this past weekend, and am very pleasde with the outcome, my best ever to date - 2nd overall!! It was the most painful run off the bike I have EVER done, but I am happy with the pace and it was a good test of where my fitness is and what I need to do over the next 5 weeks before Syracuse.

Welcome back!

Eagleman Run

Guess where the aid stations and bathroom stop were?

Eagleman 2010 - My first HIM!

Don't have the time or energy to put together my usual long-winded race report. Below is a quick email I sent a friend. As time goes by I am happier with some parts of the race, and more disappointed in other parts. But it was a tremendous learning experience, and now, three days out, as my body starts to feel normal again, I am excited to take the lessons learned and turn them into a great day in Syracuse in September.


Dear JJ, Happier and happier with my performance as time passes (and
I read more about just how tough the conditions were!)

34ish swim, it was way long and no wetsuits were not allowed (expected to
go a least sub 30). Swam on Julia's feet for like 2/3 then beat her out of the
water by like 30secs- she wanted to kill me but I was trying so hard
not to touch her feet! Def could have swam a bit faster but wasn't
sure about pacing for such a long day. Think I was 10 in my ag out of
the water - not ok or satisfied with this at all!

2 53 bike - goal was sub3, but I really wanted to hold 20mph, so like 2:47.
Really happy with this, wind was awful. For a lot of the ride I just
couldn't find a gear that was 'comfortably hard' with the right
cadence- think this had to do with being scared about pushing too
hard, but also with the wind being so variable and constant. Feel
like I could have gone a bit harder but again wasn't sure about pacing
over the distance plus then of course having to run 13.1 miles. Took
almost an hour or about 20 miles for my legs to come around, think I
need to eat more calories pre-race and more water- felt crampy out of
the water almost immediately. At the last bike aid station (mile 45)
they had NO water and I had finished all my liquids anticipating
grabbing two water bottles to finish out the ride, so I had no
hydration or nutrition the last 30 mins of the bike. Got really upset and feel like
it definitely affected the first half of my run with being dehydrated
and needing calories. Lesson- have a back up plan. There were SO many
full bottles on the ground and I was debating just stopping and
grabbing one but didn't want to lose my momentum, def worth the 30secs
in retrospect I should have stopped for sure.

T2 totally out of it and lost about 30secs not being able to find my
rack and stuff, when I finally found it, I had been standing in front
of it the entire time. Dehydrated much??

Run- 2 05 HARDEST thing ever - mentally and physically. First two
miles were right at goal pace of 8 30, but the heat was unbearable and
to work hard made my head feel like it was going to explode. For
the rest, when I was running I was running like 9 20-40ish pace, but
walked all the aid stations. SO many people walked so much of half
marathon, it was insane! It was like the twilight zone, I must have
run past 300+people. Just crazy and weird to be running by so many
people while I felt like I was running such a relatively 'slow' pace.
Wish I hadn't walked quite so much at the aid stations

5 37 42 overall, 14th in my age group out of like 70 something I think.
My worst case scenario goal was 5 30 but considering the conditions
I'm pretty happy. I think in better/fair weather I could def run 15+ minutes
faster and be right around 5 15-5 20 which was my best case scenario goal.

Over and out

Goodmorning, Pittsburgh.

I abandoned my run this morning when it was so foggy I couldn't see out of my 23rd floor window. Don't think it's super wise to run around a strange city with 0% visibility.

And I have some work to do before my presentation later today.

And I am feeling quite smashed from my 71 mile/5k brick yesterday. I did a great job of nutrition on the ride, however, rushing to pack and make my flight to then sit on the runway of JFK for an hour, I didn't do the best with recovery.

So I ordered room service instead. They sent it up with two glasses of water and two sets of utensils....but nope, not for 2, just for little old me :)

PS if you're ever at the Westin, order the breakfast quesadilla. SO GOOD.

Last push...

I am in the last push before Eagleman. I got a solid 11 miles under me this morning, and am feeling good. The last thing I am still a bit nervous about is the running mileage I have been putting in, but every run feels a little bit better, so now is time to just nail the last few workouts and trust my training.

Unfortunately, between now and the race, I have 3 different trips taking me up and down the East Coast : Pittsburgh, Savannah and D.C. I have worked the travel into my training schedule the best I can and taken some days off work to get in my last few long bike days, so I am not too stressed about the travel.

I also confirmed this morning that next week I will be swimming LONG COURSE! with a masters team in Pittsburgh * I can get my butt out of bed* (5:45-7am). An early wake up call will be a legitimate reason to excuse myself from post-conference drinks with colleagues, so it won't be too bad. There is also a nice riverfront run/bike path in Pittsburgh (the North Shore Trail) that I will be spending some quality time on with a co-worker who is marathon training.

Lots of bridge running in Pittsburgh..at least they look flat!!

Savannah will be a time to rest and relax. I will get in some running (walking...strolling....) here:


And perhaps some swimming at the resort pool (of course, while in a bikini working on erasing my bike tan lines, with a drink waiting poolside):


BUT the Savannah trip is a much needed and well-deserved vacation, a wedding, a chance to celebrate and catch up with old friends and spend time with the boy. I have made the executive decision that I will not allow training/race/stress to interfere with a good time.

Lastly, there will be a quick trip home to watch my baby sister graduate from high school. I can't even start to think about how emotional this day will be for my entire family, for many, many reasons.

Overall, I can't WAIT for the next few weeks of training, am excited for the last few long efforts, and finally a short rest/taper week - then RACE DAY!

However...is it bad that I am more excited for the Maryland Crab Feast! I am planning for the team after the race, than the actual race?!!?