Tips to Tri

Suncoast Running hosted an informative Tri Night on Tuesday evening for anyone considering competing in a triathlon this season.  All levels of triahtletes were welcomed, so I dragged my clumsy ass self to the workshop. That night, I took away some yummy Mix1 and great tips from Geoff of Suncoast Trailside Bicycles.

 

1. Position

  • A proper bike fit is essential.
  • Need to be comfortable.
  • Should have an easy bike to run transition.
  • Comfort + Efficiency  = Speed

 

2. Training

  • Use every minute to the best of your ability
  • Train your weakest area the hardest.
  • Cycling can set you apart
  • Attend a Master’s Swim class.
  • Practice transition.

 

3. FocusSuncoast Trailside Bicycles

  • Pay attention and be really aware of your surroundings, even on a trail.
  • No time to be nervous.
  • If you’re full of anxiety, then you’re not ready.
  • Know where your bike is racked. Count the steps to your bike and memorize it.

 

After competing in a few sprint triathlons, these tips may seem like common sense.  For me, I need to hear it out loud to drill it into in my head.  After the workshop, I made a commitment to get over my fear of falling off my bike, get back on my bike and really, truly train for another sprint triathlon.  Now, I just need to register for one.

 

I’m Tri-ing

I want to be this woman again.

I want to get over my fear of crashing or falling off my bike and get back on it again this year.

I want to compete in at least one triathlon this summer.

Chaotic Coteeman 2008

But most importantly, I want to be this fit again.  I want these abs back.

Babes and Bums 2009

 

Our Looney Longleaf

Having always wanted to compete in a long distance triathlon relay, my friends and I assembled our relay team months ago for Sunday’s Longleaf International Relay (0.9 mile swim, 23 mile bike, 6.2 mile run).  Allan, our swimmer, swam miles each day in the pool to finish close to 20 minutes. 

 

 

I tortured myself with speed drills.  I constantly tried to run between 8:30-9:00 minute miles to finish under 54:00.  My Race for the Cure performance indicated that I had my work cut out for me.

 

Our cyclist, Julie, battled a hip injury which prevented her from reaching any distance higher than 12 miles and she felt like she would be the weakest link in our team.

 

 

Since the three of us love the movie Old School, we selected the team name We’re Going Streaking with streak offering such a great play on words.  After all, we hoped to move at lightning speed.  Other great names thrown into the mix included Average Joes, Strategery, Pager-Friendly, Wolf Pack, I’m Gonna Git You Sucka, That’s What She Said, Shake-N-Bake, and Tri Us.

 

Days before the event, Julie decided not to compete.  Between her hip, issues with her bike and some personal matters, she didn’t feel prepared to cycle 23 miles.  In the last minute, our friend, Mike, filled her shoes. 

 

 

 

Going into the competition, we weren’t quite sure how the relay/transition thing would work.  Then, the morning of the event, we learned how to transition between legs.  We were to pass our electronic ankle chip like a baton, which seemed simple enough.

 

The temperature Sunday morning dropped to 49 degrees and the winds began blow.  Poor Allan froze for 45 minutes waiting to enter the water.  The swim was seeded with men leading, then women and then relay.  As a mixed relay team, we were pushed even further down the line, however, being a strong swimmer, Allan quickly found himself at the front of the pack. 

 

 

Unfortunately,  another swimmer grabbed his ankle and pulled off his chip.  Thankfully, his wife snapped numerous pictures and his performance was digitally recorded by Cathy.  Although we estimated that Allan finish in 14:50, our relay team would not make the official roster.

 

 

As Allan ran into transition, we learned about his lost chip, but the show must go on!  Chipless Mike bolted out of transition to begin his 24 mile ride.  He hoped to finish it in 1:15, but he faced some strong head winds which added a minute onto his time (1:16).  As I waited in transition, I chatted with Andrea (a fellow Strider competing in the Sprint Relay) and I worried about the winds affecting my performance. 

 

Once Mike arrived back in transition, I took off and passed my family who cheered for me as I began my journey.   From the very start of my 6.2 mile run, I struggled with the fierce winds and I couldn’t move any faster than 9:30.  Faced with only our second cold snap of the season, I don’t think my body was prepared enough to face the cooler weather.  My lungs hurt and I could feel an asthma attack building.

 

At mile 3, the route turned and finally the wind was behind me.  My pace picked up to 8:30, but I knew I couldn’t shave any minutes off my time.  Around mile 5, Larisa and several other Striders formed a cheering squad on David and Karen’s front porch and cheered for me as I ran past.  It always feels good to have friends and family rooting for you or even honk for you as they leave the race.

 

During the last half mile, I passed Andrea strolling back to David’s house for the post-race party.  She had finished her 5K in record speed (20:26) and made it back to cheer for her fellow Striders.  Hearing the kudos from such great runners like Andrea really helped put some pep in my step.

 

As I turned the final corner to the finish line, I found my family cheering for me once again.  With Cathy’s mad photography skills, she snapped a photo of me crossing the finish line with our “unofficial” finish time.  My Garmin clocked 57:02 for my 10K run. 

 

 

After crossing the finish line, I had an asthma attack and needed my rescue inhaler.  With the relatively cold winds and whatever grass/weed the wind blew triggered an attack.

 

Despite all our hurdles, we had a great time competing in the relay and we can’t wait to do it again.

A Fortnight

“So you really hurt yourself, didn’t you?”  Tiffany asked me the other evening.  “It has to be bad, because I know you.  You’re a shake-it-off kind-of-gal.  I’ve seen you run through some pretty bad pains.  You rest and then you’re back on your feet in no time.  But this has got to be bad if you’re not running for weeks.”

 

Yes, it really is that bad.  Taking deep breaths still hurts, so I can’t even imagine how I could run when it feels like I am being crushed.  The pain conveniently sits under my bra line, so underwire brasseries only make it worse. 

 

For the past two weeks since I crashed my bike, I’ve tried differently physical activities to test my limits.  Swimming hurts.  Mopping and sweeping the floor is a painful chore, but at least now I have a valid excuse for an untidy house. 

 

Fortunately, sitting at my computer is pain free, which is doing wonders for my backside.  Blogging, shopping on-line, tweeting on Twitter, updating my Facebook and watching videos You Tube do not require heavy breathing.  Well, I guess it would depend on what videos I view on You Tube and of course, I am referring to comedy sketches, because laughing still really hurts.  What did you think I meant?

 

“What does a mommy blogger runner write about when she can’t run?” Lori asked me the other day.  Then, Tiffany also commented on the variety of interesting topics on Run DMT since my injury.  At least I am expanding my blog’s reading audience!

 

So, what exactly does a “mom on the run” write about when she isn’t running?  She writes about how she has missed running for a fortnight and feels like her body is turning to mush.  And have I mentioned my face is breaking out too?  I need my stress release again.  I want my ultimate “me time” back before I lose my mind as well as my body.  Since bruised ribs take about month to heal, I only have one more fortnight to go!

 

your life your blog

I Didn’t Tri

I haven’t run since last Friday.  Every day, I wake up and evaluate my rib situation.  There’s been some improvement, but still some tenderness.  Occasionally, when I sneeze or cough, I’ll feel tightness in my side.  Oddly, driving my car causes some discomfort. 

 

Then, while hanging some laundry in the closets yesterday, I felt a new pain as I pushed the clothes to one side and at that moment, I decided not do the Faces of Courage triathlon on Saturday.  I figured if I couldn’t push without causing myself some pain, then how could I swim?  How can I run if taking deep breaths hurt?

 

My wonderful husband brought my bike to the local bike shop for a tune-up and to repair my handlebars.  Once my bike was good as new again, Allan suggested I go for a test ride or run to determine if I could attempt the tri, but I was too nervous and thought I would cause more damage to myself.  What if a decent dismount caused me more pain?  In the end (late Friday evening), I opted out of the event.  The most upsetting part for me is the “no show” results that will appear in my active account.  Spoken like a true athlete, right?  LOL

 

I don’t think any athlete likes to rest even though we know it’s the best medicine to heal an injury.  I’ve been anxiously sitting around the house and all this nervous energy is building. I can’t wait to hit the pavement again.  Hopefully, tomorrow I can attempt a couple of miles.  *Fingers crossed*

 

From all of this, I have learned a great lesson.  From here on out, I will only ride my bike on the trail.  My friend, Chrissy, wants to ride with me during the week once school starts and I will ride with her hubby’s bike group once in awhile on the weekends.  Safety in numbers ;-)

 

On a side note, I came across this funny t-shirt design from I Do That!  This is so me.

 

Laughter is NOT the Best Medicine

On Sunday, my mom, dad, my sister and her new husband stopped in for a visit to celebrate my belated birthday over brunch.  As usual, the jokes were flying back and forth and the stupid one-liners dished out between courses brought tears to my eyes.  Only your family can make you laugh so hard that you cry and for whatever reason, your family loves to see you in pain.  The giggles and laughter that tickled my ribs came with a price because all that laughing really hurt.  Bruised ribs are no laughing matter.

 

Since last Friday’s crash, it still hurts when I take a deep breath, cough or sneeze.  I contemplated visiting a doctor for an x-ray to satisfy my curiosity: Is it cracked ribs or bruised ribs?  But knowing the answer won’t help with the healing process.  From what I’ve read on-line, bruised and/or cracked ribs can take weeks to heal.  Resting and popping the occasional Tylenol when needed are my only options.

 

This morning, my 4 y.o. awoke crying from a bad dream.  When my DH didn’t respond to her wails, I slumped out of bed to comfort her.  When I picked her up, I felt a shooting pain in my ribs again, which meant another day of no running for me.

 

I can’t sit in certain positions and sometimes lying down hurts.  The pain isn’t as bad as it was on Sunday when my family had me in stitches, but every day I wake up hopeful that I can run again and be ready for the triathlon on Saturday, however, at this point, it doesn’t look good.

I Want to Ride My Bicycle

Last Friday, I was so bummed that I had to cut my 10.5 mile ride short after almost getting crushed by a pick-up truck.  Since my nasty spill, my bruised ribs and headaches have prevented me from training for the Faces of Courage Triathlon.  I just want to ride my bicycle and perform well on Saturday.

 

Queen’s Bicycle Race seemed like the perfect song to lift my spirits and help me prepare for next Saturday’s triathlon even though it may be a few more days until I heal and am ready to run and hop on a bike again.  Although, I won’t be butt naked on a bike.  Good Lord, I can’t even imagine racing on a bike without padded bike shorts!

 

 

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Bruised Body and Spirit

This week has been a terrible week for training.  My DH changed his schedule around and started leaving for work earlier a couple times a week.  That combined with my laziness and the heat has made it way too easy to loose my motivation. 

 

Finally on Thursday, I found the motivation to get out the door for a quick run before Allan left for work.  It was a decent run despite the heat, but I crossed paths with a cottonmouth in the road which I think motivated me to run a bit faster.

 

 4 miles

Time 40:11

Pace 10:02

 

Knowing I needed to get at least some tri training in this week, I decided to run and bike today.  I’ve been doing a lot better on the bike.  My balance is improving and I can dismount without falling on my ass, which is always a bonus.

 

Once again, the heat made the 3 mile run tough.  With the unbearable heat and humidity, even my eyelids were sweating.

3 miles

Time 30:31

Pace 9:49

 

After an extended Gatorade and water break transition, I hopped on my bike for a 10.5 mile.  However, I think the heat has made people drive like lunatics.  Or is there a full moon?

 

On 4 different occasions, I nearly became road kill today.  First, when I exited my neighborhood, a commercial van flew passed me scaring the tar out of me.  Whenever I see commercial vans driving like idiots, I make a mental note to never use their services.

 

After about 5 miles into my ride, I was making pretty good time.  Then, a mini-van backed out of her drive without looking and nearly hit me.  I swerved out of the way by hopping on the sidewalk.  That’s when I noticed the “Baby on Board” sign in the rear view mirror.  Great.  So, she can drive a jackhole and run others over because she has a baby in the car.

 

The mini-van passed me, but eventually slowed down when a cement mixer began to reverse in the road.  When the cement mixer spotted the mini-van, he let her pass, but I guess he didn’t see me behind Miss Mini-Van.  When she passed him, he proceeded to back up again and I had to swerve out of the way by hopping on the sidewalk again.

 

I should have taken these all as signs to call it quits, but I continued pedaling.  Then, a pick-up truck backed out his driveway without looking and nearly hit me.  Once again, I swerved onto the sidewalk to avoid getting hit, but this time I hit the curb.  I flew off my bike, landed on my knee and shoulder and rolled slamming my face into the concrete.  It happened so fast that I honestly do not remember the sequence of events, but the results of the crash are evident on my right cheek, right knee and right shoulder.

 

I was pissed MAD!  The crash caused my handlebars to bend and twist out of alignment.  My body ached.  Feeling like my training had been crushed due to almost being squashed, I had no choice to hop on my bike and head home.

 

A lady in a SUV witnessed my accident and stopped to offer assistance.  Thinking back, I should have asked to borrow her phone and called Allan to come get me, but I was so mad and in shock that I couldn’t think clearly.  Instead, I pedaled home on bike with crooked handlebars.

7. 51 miles

Time 34:10

Speed 13.2

 

 Once back home about a half hour after my spill, I had the worst headache and my vision went funny.  There appeared to be a blurry or hazing in my peripheral vision.  I took some Tylenol and called my doctor to see if I need emergency care.  While on hold with the doctor’s office, the headache and my vision disappeared, so I never went to the doctor but I took it easy for the rest of the day.  Later in the day, I began to feel a pain near my ribs, which I assume is a bruised rib.   

 

Allan suggested I bike the trail near our house, but the psycho cyclists on the trail scare me.  I think they may hurt me worse than an idiot driver.  Allan also thinks that it may be time to abandon the biking thing.  Running is definitely my strongest sport.

Eight is Enough…for now

For the past weeks, I have had my heart set on running 8 miles and this week was no exception.  Since we missed the Striders this week, Tiffany, Amanda and I arranged to meet for a Sunday run, like old times.

 

Then, I overslept and it caused me to be a little late meeting Tiffany and Amanda.  When I finally caught up with them, they had already ran 3 miles. 

 

The muggy air this morning was heavy, sticky and thick.  I couldn’t move any faster than 11:00 mm but Amanda seemed to be grateful that I couldn’t run my usual 9:00-9:30 mm pace. 

 

As I whined about shared my struggles, Tiffany mentioned an article in Runner’s World this month which stated that your pace typically slows down tremendously during the hotter months.  Every five-degree rise in temperature above 60° F can slow your pace up to 20 to 30 seconds per mile (“Running Tips for Beginners: Beat the Heat”, Runner’s World).  I honestly didn’t mind the slower pace as long as I could finish my long awaited 8 miles.

 

Although it was a struggle every step of the way, I finally reached my goal this week. 

8 miles

Time 1:28:37

Pace 11:04

Next week, I plan to try 8 again and hopefully it will be less challenging and less muggy.

 

One another note, the Faces of Courage Triathlon is two weeks away.  This week, I plan to rev up the tri training with a 3 mile followed by a 10 mile bike ride and on another day, I will run 3 miles and swim 16 laps.  That sounds overly ambitious, doesn’t it? ;-) Hopefully, I can drag my ass out of bed wake up at decent time in the morning to squeeze in all this training.

Smokin’

I really wish I was referring to my run.  Instead, I mean the trail was literally smoking due to a control burn at the park.  Tiffany and I set out to run 8 miles, but after about 2 miles into our run, we hit a thick wall of smoke. We tried to run through it but after a ¼ mile into it, it didn’t seem to be clearing.  I couldn’t take it any more and needed to turn around.  We headed back to the start of the trail with only four miles finished.  After a quick potty break and water stop, Tiffany and I couldn’t get our momentum back and we struggled with the next two miles.  At 6 miles, I need to call it a day.

 6 miles

Time 1:03:40

Pace 10:36

 

When the other Striders returned from their runs, we learned that the fog of smoke was about ½ mile thick.  Our noble leader, David, assured me that turning around was the best thing I could have done.  I was just thankful that I remembered to take a hit off my inhaler before my run that morning.  Otherwise, it could have been a lot worse for me. 

 

Tiffany and I were really disappointed with our performances this week, but here’s hoping that we can be at 8 miles next week.  However, if the park continues its controlled burns, Tiffany and I may need to get creative with our miles by running through the park instead of running along the trail with our new Strider friends.

 

On another note, the Faces of Courage Triathlon (the triathlon formerly known as Babes and Bums) is less than 3 weeks away.  Since it’s been a couple of weeks since I’ve seen a pool, I decided to swim 16 laps this morning.  Coincidentally, my friend and neighbor, Allan E, happened to be training this morning in our neighborhood pool as well.  Allan will be part of my relay team for the Longleaf Triathlon this October, so of course I was happy to see him training, but I was even more thrilled when he gave me some pointers on my breathing techniques.  I’ve been trying to swim as far as I could on one breath and Allan suggested I breathe on every third stroke.  That simple tip really improved my swim today!  Now, I just need to work on my flip turns. 

 

So, in the past few days, I’ve improved my swimming and didn’t fall off my bike.  It’s been a good week.  Maybe I really have been smokin’?