Ironteam 2011

Hi All! Back with a quick update. I'm officially on staff for the 2011 Team in Training Ironteam season! Vineman full, here I come :) I am getting into my pre-season routine starting this week. That means lots of yoga, healthy eating, and strength training. I'm back with a vengeance, so keep up the visits!

Back Pain = No Bueno

This week has been quite the medical adventure.

Since Wildflower (May 1) I have logged exactly two workouts - one Bikram Yoga session and one sad four mile run. I definitely injured my lower back during the race, so I thought it would be wise to take it easy for a couple of weeks.

Yoga session + run = pain.

I finally made an appointment to see my doc this week, followed by x-rays and an order for physical therapy. So far I have not heard about the x-rays, but was told no news was good news. My prescription for super-charged Aleve seems to be helping, but it will take a good two weeks for the swelling to subside.

Meanwhile, I am hoping to sign up for Barb's race and start training again. Keep your fingers crossed for me!

Wildflower, Post-Wildflower

Ah.....the familiar 2-week funk! It has been just over 2 weeks since Wildflower, and they have not been my favorite 2 weeks. After any big race, I experience a period of "down" time where I usually eat bad food, lay around, and avoid workouts at all cost. It is similar to studying for a big test or writing a long paper - the last thing you want to do after all that prep (and accomplishing the task itself) is pick right back up again. This is probably not the best philosophy, but it's how these things go down with me. The post-race funk this time is much more complicated, since I didn't finish my race...

Wildflower: May 1

I remember this race experience in fragments, so bear with me...

Fragment #1 - Camping + triathlon = complicated

Fragment #2 - I LOVE my teammates. What a great time hanging out, enjoying the great outdoors, and reflecting on the past 6 months of hard work.

Fragment #3 - The swim was my favorite part - fun, challenging, exciting - and I felt strong. T1 was uncomplicated, and actually faster than I thought, given the hill from the swim finish to my bike.

Fragment #4 - Beach Hill was KILLER in the first mile, but I stayed on my bike and did not stop. All I could think about was throwing up. Or hyperventilating.

Fragment #5 - My lower back started hurting after Beach - REALLY hurting. Sharp pain. Distracting pain.

Fragment #6 - Stopping for sunscreen & Extra Strength Tylenol at an aid station early on in the ride. Realizing at this point that I might not finish.

Fragment #7 - Pushing through in the heat and wind to get to Nasty Grade. I made it halfway up before stopping (mile 43). Not worth the pain. At least in that moment it was not worth the pain.

Fragment #8 - I cried for the first time in a race - definitely not finishing and waiting for a ride. Thank God Sara D. came along. We both won't make the cutoff at this point anyway.

Fragment #9 - Seeing the coaches and other DNFers back in transition. NOT a good feeling, but we are definitely not alone.

Fragment #10 - Waiting at the finish line with the team. Waiting for EVERY last Ironteamer to finish. These people are amazing, and I miss them already!

So...I need to decide what to do next! I want to sign up for another half as soon as possible, and July 31st is an option. We shall see. Meanwhile, I need to try and harness that once unquenchable excitement for training, and get out there NOW!

Fundraising Finale

Today marks the last official day of my fundraising effort. Unlike my marathon experience, this has proven to be a tough time to gather donations. I was definitely not as aggressive with folks as I have been in the past - knowing the bleak economic reality for so many. If you happen to read this blog (and feel that you can spare even the smallest of donations) please consider those who depend on these types of funds for treatment, ongoing research, and support in dealing with their illness. http://pages.teamintraining.org/los/wildtri10/jenshaw1

For those of you who have donated - THANK YOU!

P.S.

I just signed up for the Disneyland half marathon in September, and now I am toying around with the idea of the Nike Women's Marathon in October. Guess I'd better start planning out the rest of my race year!

Procrastination Station

So I have been absolutely terrible about updating my blog! It is definitely a testament to my crazy schedule (both training and work). Wildflower is a month away, Desert Tri is on the books, and we head off for Wildflower training weekend this Friday. I regret that I have not been more detailed in my posts, but one thing I can do is provide the pics!

First, some brief thoughts on the Toyota Desert Triathlon, which I raced on March 7th...

The day before the race, we biked 32 miles through the windy Palm Springs desert. It was a fun ride (except for the major traffic on Washington street heading out). We were all complaining about doing a long ride before the race, but it really wasn't that bad in the end.

Throughout the weekend I experienced MANY different degrees of anxiety...but learned to control them in small ways. (More on this later).

We got up early the morning of the race and headed to Lake Cahuilla for transition setup. It was fun to sit around and chat with my teammates once everything was in order.

The Swim:

Thankfully it wasn't too crowded in my wave, but I did have a brief anxiety attack in the water. Our coaches told us this would happen, and that we would need to take a minute to get ourselves together. I kept going – and tried to focus on being grateful for my health, ability to compete, and for the many blessings in my life. This tactic worked, and I had a good swim - much better than I thought.

After a quick transition, I was off on...

The Bike:

Rain was the issue here. It rained. The WHOLE time. The ride was flat, but I felt a bit tentative on the slippery roads. I managed to pass a few cyclists, but was passed by many. The course was 2 loops around farmland and residential neighborhoods in La Quinta. I enjoyed the ride (despite the weather) but had no idea how to manage my energy, knowing there was a run remaining. In the end, I think I played it too safe.

The Run:

I felt slow on the run, but held my own and finished in a respectable amount of time. The rain definitely complicated things, but after a while I was actually happy that it wasn't too hot.

What I learned:

-You can’t control everything on race day, but can control your attitude and outlook on the experience.

-If you are nervous, try to be grateful for what your body can do and reflect on that often.

-Shared human emotions (including nervousness) are powerful.
-Preparation and organization are everything in triathlons.
-Get in line for the bathrooms early (also marathon wisdom).

-A banana ½ hour before the swim start is a good thing. :)

Desert Tri Race Report Coming Soon!

Proof of Life

Here are some recent pics, which will soon be followed by a training update!

On The Road Again

The new year has definitely started out with a bang - in my converging worlds of work, training, and travel. Currently I am training/vacationing in Spokane, WA, while the boy in my life takes a few doctoral seminars at Gonzaga U. Last week I was in Santa Rosa/Napa/Petaluma for work, which is always a great overall destination.

I managed to get in a good swim last week at the Airport Club in Santa Rosa, and have mustered the motivation to continue my swims and runs here in WA. The pool at Gonzaga is a convenient place to splash around, and the Centennial Trail is a great place for a scenic run. One thing I am missing though (other than my teammates) is the bike! I am thinking about renting one on Wednesday and heading toward Idaho. Hopefully this all works out, and that the weather is cooperative.

This trip, albeit in the winter this time, makes me think of how far I've come since last summer. I don't think I am any fitter, per se; perhaps a bit more well-rounded due to the cross-training, but certainly a bit more mature in my approach to fitness. I mean this mainly in terms of giving myself a break! I now realize how important recovery is, and I take those "days off" very seriously. Right now we have Fridays off, since the Ironman training needs to occur 6 days per week. If I feel burned out though, I take it easy on Mondays as well.

I think the two most difficult things about IRONtraining right now are 1) balancing the schedule with the rest of my life and 2) making it through two-a-day workouts. Right now Tuesdays, Thursdays, and Sundays tend to be both running and swimming days - or at least that's how the schedule is developing. My motivation around running still tends to be low, so I really have to push myself (especially after a good swim). The new running shoes certainly help, and I feel I am well on my way...

Overall, I can see and feel the improvement in my swimming, and with a strenuous/hilly 30 mile ride under my belt, I know I will continue to improve in my cycling. In the meantime, I'll enjoy the time I have away, while looking forward to getting back on my bike with the team.

Happy New Year!

I can't believe it's 2010! I know this is going to be a great year in the world of training, racing, and beyond.

One of my resolutions is to maintain my blog a bit more consistently, so in the meantime, here are some "mini updates" from my TNT website. More to come soon!

1/3/10: Happy New Year friends! It's been a great couple of weeks - getting deeper into training and working in some early morning sessions. I am beginning to experience some aches and pains, but I know this comes with the territory as the schedule gets more intense. I am not quite used to the days that include two sessions, but I'll get there.

We had a hilly team ride through Pacific Palisades yesterday, which definitely tested my nerves. I feel much more comfortable on the bike, but going downhill on Sunset Blvd with cars flying by has a way of challenging that comfort :)

12/20: It was a beautiful morning yesterday for a good team ride at the Rose Bowl. I'm feeling much more comfortable with the bike (especially the dreaded clips). Swimming and biking are a blast, but I need to get some running in!

12/17: Training is definitely getting more intense, and I am quickly realizing I need to make some sacrifices if I am going to be successful. This morning I was up at 4:30 am and off for a bike ride. Last night I swam for about an hour at the LMU pool. Today = sore legs! Looking forward to a rest day tomorrow. Thankfully, I am still feeling excited and optimistic about this adventure :)

12/05: First fundraising event was very successful! Thanks to all the Murrieta community members who supported LLS at the garage sale today. A special thanks to my parents for their help/use of the driveway!

12/02: First bike practice took place last Saturday. It was great to be on the road. I see how people easily become addicted to this sport! Last night we took the swimming up a notch at the group practice. I need to concentrate on drills and form this week in my individual practice time. A long road to go!

11/21: I bought my first road bike yesterday! It's a Trek 1.5 2009. I can't wait to get on it more and learn the ropes. One of the best things about triathlon training is learning two new sports. The swimming continues to go well, but I have a long way to go! Thanks for all the support, friends.

11/10: First swim practice in Culver City. It was great to train with the group for the first time, and I really enjoyed being in the pool. I can tell this is going to be tough, but COMPLETELY worth it!

I've Lost My Mind!

Greetings, readers. It's been a while, but a lot has gone on during my hiatus. Long story short...I am in the early stages of training for the Wildflower 1/2 Ironman on May 1, 2010! I was inspired by some former running buddies from the marathon team, and my new tri-friend (and former high school classmate) Scott. Thanks to Scott, I have a box full of new gear and goodies. I'm quickly realizing this sport requires A LOT of goodies.

The training season started 2 weeks ago, and so far I've logged a couple of swim workouts (including first group swim). Due to lingering illness, I will miss the group run tomorrow morning, but I plan to get back on track this Sunday if all goes well. I decided to train with TNT again, since I had such a positive experience with the summer marathon team raising funds and logging miles!

I'm really excited to get more involved in swimming and cycling. I was getting so burned out on running toward the end of the summer/post-marathon, and it's nice to look forward to a workout schedule again. I know I am a nicer, less stressed, more productive, and overall better person when I'm active and working toward a physical goal.

I will be updating much more frequently and no doubt logging every last detail about new purchases, training milestones, and overall triathlon adventures.

The current "To Do" list:

1) Purchase new running shoes
2) Purchase bike
3) Start logging some miles
4) Get my nutrition plan together

**If you are looking to donate to a worthy cause, check out my fundraising page!** http://pages.teamintraining.org/los/wildtri10/jenshaw1

New Project?

Stay tuned readers...
There is a new plan brewing...
Perhaps a half Ironman??

Manhattan Beach 10k Race Report

It was a rather last-minute decision, but I decided last week to register for the Manhattan Beach 10k on October 3rd. A friend was choosing this as her first race, and I was inspired to make this my comeback race. My training has been spotty over the last two months, and I really needed to feel inspired again. The fact that MB is local made this choice even easier.

I was a bit nervous at the start, but I wanted to keep this race low pressure and high fun. I saw a ton of TNT people and some other acquaintances along the way. The route had plenty of hills, including one biggie at mile 5. Surprisingly, I maintained an 11:15 pace throughout - MUCH faster than my usual training pace (typically 12:00-13:00 depending on terrain). I had to run-walk up the final hill (due to lack of recent hill training), but it was heaven coming down onto the Strand for the final mile and a beautiful ocean view. I tried to push myself to the MB pier, where I saw balloons and the blessed finish line. My official chip time was 1:09:34. I am more than satisfied with the result, given my lack of consistency these days.

I can't wait to get back into my training routine and run my next race, which might be during a business trip in Washington, DC.

In other news, I am off to Hawaii for a wedding this week. I will definitely be bringing my running shoes and logging some island miles!

Happy Sunday

A nice 5 miler and brunch with the girls in Hermosa today!

Revelations:

-I need new running shoes

-I need to stretch everyday

-Even though I feel creaky, I'm happy to be alive and able to run...

Marathon - Of Another Kind

Sorry for the long absence, friends. I've been running here and there, but not as consistent as I'd like to be. My last long run was 10 miles a few weeks ago. Since then, I've been cruising in the 5 mile range for a couple of different reasons...

1) I am a little burned out on running at the moment. I still love it, but I think my body was in need of a break, and is dying for some cross-training.

2) I am working on a major research project, which is like a marathon itself. It is slow-going, time consuming, and makes my body hurt just thinking about it!

I plan to run tomorrow morning, and keep to a new schedule where I am running 2 times/week anywhere from 3-5 miles, with 1 long run on the weekend. My long runs probably won't get over 10 miles, for now. I will definitely run the Las Vegas Half in December, so I will likely sneak in a 14 miler or 2 between now and then. I'd like to get a bit leaner as well, so I'm definitely beginning to focus on my nutrition again.

Sadly, I did not run the Disneyland Half. My good friend was married the night before, and I don't think I saw my pillow until sometime around 5am. I was definitely over-ambitious in my scheduling, but at least signing up for the race kept me on my training schedule!

I am starting to play around with the idea of triathlon training. SO many of my running buddies have made the transition, which I find intriguing...

CA Burning

Hello everyone! I'm still around, despite the somewhat lengthy absence. I've been running, but it's been limited due to my schedule/the fact that Southern CA is on fire! I'm supposed to run the Disneyland Half Marathon on Sunday, but we'll see how the air quality changes, if at all. Stay tuned...

Strip Running

I registered for the Las Vegas half marathon today! Looking forward to spending a nice December weekend in Sin City... eating at some great restaurants then running it off!

The Best Laid Plans...

It has certainly been an interesting 2 weeks. Despite running 10 miles last Saturday, my midweek mileage = 0. My energy, motivation, and interest in running dove to an all-time low sometime around last Monday. The last week I haven't been feeling well, and given the fact that everyone around me has been sick, I've likely caught the bug. I planned to run 12 miles yesterday, but slept in instead. I had to force myself to commit to 5 miles this morning, which was a struggle. I can't remember the last time I felt sore after a flat 5-miler. During the run I felt extra hot and most likely had a fever.

The one question I've been asking myself all week: is this normal?? I had the best run 2 weeks ago. I fell in love with running all over again and felt so strong. The Dland half is a few weeks away, and at this point I am questioning my fitness/whether or not to participate. My ever-encouraging running buddies tell me I can pull it off without a hitch. My body (or just mind?) is telling me otherwise.

I suppose it is normal to have periods of lower motivation and waining interest in a sport like running. Of course, I feel better even after my short run this morning. My plan is to run at least 2 times this week before I travel to Lubbock Wednesday morning, and definitely try for a 12-14 miler next weekend. Perhaps it is time to really start committing to cross-training? I've been known to get bored easily, and it seems like some variety might be just what the doctor ordered.

Stay tuned...

Double Digits

On Saturday morning I embarked on my first double-digit run since the marathon. It was a fairly slow 10-miler through the old stomping grounds of PV. Laura and I took it easy, and it felt good to be out there. I'm hoping to get through 12 this coming Saturday, followed by 14 the next, and a taper week of 6 before the half-marathon. Wish me luck on the mid-week runs...my motivation has been WAY down the last couple of days!

Solo Run = Happiness

I love training with my friends. They keep me motivated, engaged and sane on long runs. You might understand then, why I was a bit nervous about running solo last Saturday morning for the first time in a long time. My usual running partners were out of town/busy, so I peeled myself out of bed at 5:45am to tackle a beach side run on my own. Originally, I was hoping to cover about 10 miles. I ended up running a little over 6. You might think I was disappointed, but this run ranks as one of my best ever. Usually I gauge the success of a run by the mileage - the higher, the better. Not the case on Saturday. For the first time since the marathon, I felt strong - really strong. AND I enjoyed myself. I did a couple of things differently. First, I was relaxed. No pressure to keep up/talk/dish about my day. Second, I brought my ipod along. I'm now seriously thinking about using it for the half marathon in a few weeks (especially because I am running the race on my own). Third, I ditched the new running shorts and sleeved shirt ensemble for my spandex to-the-knee pants and sleeveless jersey. Usually I am uncomfortable in any situation without sleeves, but it made such a difference during my run. I'm willing to shed the self-consciousness for comfort at this point!

Moral of the story: sometimes running alone is just what the doctor ordered. I forget how great it can be to be lost in one's own thoughts without any expectations or pressure. (Running along a beautiful stretch of beach doesn't hurt either)!

My splits definitely reflect the surplus of energy: