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. :)

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!

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...

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!

Ouch...

I woke up early this morning, excited to tackle a hilly 8-miler in PV with the TNT crew. I could tell it was going to be very warm, and we didn't get started until about 7:45am. It was definitely hot, and the run was more difficult than I thought it would be...especially when I bit the dust (literally) around mile 2.

My running partner and I decided to veer off the road and take a trail that leads along one of the many seaside bluffs in the area. This particular trail was less smooth than most, and it didn't take much to send me flying when I tripped over a rock (that seemed to be much bigger, mid-fall). I slid for a few feet across the gravel, and it took me a few seconds to realize I wasn't completely broken. The first thing I noticed were the stinging cuts on my arm and knees. To top it all off, I was also covered in a nice layer of dust and mud. We were off and jogging again after I managed to clean up a bit and gather myself.

About 2 more miles along our route I started feeling pain in my right knee. My left knee actually looks worse, but something is definitely amiss with the other. I feels like a cross between IT pain and bad bruising. I remember thinking to myself that I should stop and walk the rest of the way, but of course I did not.

After multiple rounds of icing, and lots of lounging on the couch, I feel a bit better...but new aches and pains are cropping up. I'm sure the moment of truth will be in the morning, when I get out of bed and try to venture downstairs.

Even though I had grand plans of cross-training tomorrow, I might lay low (or attempt an upper-body workout at the gym). Despite the fall, and subsequent walking breaks, our splits weren't half bad (especially considering the heat and hills):

Split 1- 11:50

Split 2- 12:56

Split 3- 11:28

Split 4- 12:42

Split 5- 11:51

Split 6- 14:45

Split 7- 13:10

Split 8- 10:29

Total time: 1:39:15

The Elusive Long Run

I am writing this from the lovely state of WA, where I am enjoying the "working" part of my vacation. My plan is to write and run, and I've been mildly successful with both. My primary frustration at the moment is my lack of motivation in getting a long run on the books. I've logged about 27.5 miles since the marathon. However, the most mileage I've accrued in any one run is about 5. I've read MANY articles on post-marathon recovery and how one should go about rebuilding their base. Some people take an entire month off...others start jogging 3 days after they complete their race. Either way, it's time for me to start with my Saturday long run schedule again.

The good news: TNT alumni runs are beginning! Anyone interested can return to practice in PV on Saturday mornings at 7:30am. This will definitely help with my motivation issues.

The bad(ish) news: I am registered to run the Disneyland Half Marathon on September 6th! I have about 9 weeks to build up my base again. According to the adapted TNT training schedule, I should have ideally logged 8 miles over the weekend, and should embark on 10 next weekend. Let's hope some other TNT folks will be up for joining me on a longer route...

On another note, the Garmin continues to be awesome, especially the wonderful online world of Garmin Connect. I know many of you who read this have known about the wonders of the Garmin products for some time, but I still won't hesitate to share my excitement! :)

Goals for the week:

-log 25-30 miles by Saturday night

-incorporate some cross-training into my schedule (and not just talk about it)

-make yoga a priority next Monday

Countdown

Last Saturday: a STRONG 12 miles
This Saturday: an easy 6 miles
Miles mid-week: a measly 3 while on business in Lubbock
Tonight: hoping to squeeze in 4 more before the Angels game
Next Sunday: MARATHON!
Panic: starting to set in :)

Great Strides!

The past 7 days were amazing! Last Saturday our team ran 20 miles...a major mental hurdle for me! I felt the most discouraged around mile 13 (because it was HOT and traffic was high on Palos Verdes drive). I finished feeling surprisingly strong (with the help of Coach Ed and a co-worker I happened to meet along the way). With a couple of brief walking breaks and many big hills along the way, I finished in a little over 4 hours. I certainly won't be breaking any records at the marathon, but my goal this first time around is to simply finish.

I also reached my fundraising goal this week of $2,500!! With the help of my amazing parents, (who held a garage sale Saturday morning as I ran) many generous friends and additional family members, we did it in just the nick of time! God bless Facebook and those special people who responded to my plea to raise that last $100 on the final day. :)

Tomorrow we taper to 12 miles for our long run, while maintaining steady mileage throughout the week. This week I slacked a bit on my daily runs, since I was traveling for work and putting in long hours. Hopefully I won't pay for it tomorrow morning...

Thanks again to all who have offered, and continue to offer any kind of support...I can't wait to fill you in on the big day! Meanwhile, I'll keep you updated on my progress over the next 2 weeks. Let the countdown begin!

If you are curious, here is a breakdown of how your donations to LLS are allocated:

18 Miles and $660.00

A hilly, 18 Mile route is what I ran successfully on Saturday...$660.00 is what I have to raise for cancer research by May 13th!

Blessed by a layer of fog and clouds during our run on Saturday, I finished feeling strong after 18 miles from Malaga Cove to the Trump Golf Course in PV. The Palos Verdes Marathon/Half was talking place at the same time, so it was interesting to encounter the racers along the way. I think the enthusiasm in the air gave me an added boost to keep going, and focus on my own race which is a mere 27 days away! I am definitely nervous, but probably more excited at this point. There are so many unknowns on a long run, and I just have to trust that all will work out.

This week my mission is to raise the final $660 to reach my goal of $2500. If you have been waiting to donate, now is the time! http://pages.teamintraining.org/los/rnr09/jennifershaw Thanks to all who have...you are amazing!

Here I am with some teammates, probably delirious at one of the aid stations on Saturday...

17.6 and Counting...

This past Saturday morning, I made it through 17.6 HOT miles during my run with the Team in Training group. It was a beautiful morning, but the temps rose fairly quickly and I drank close to 50oz of fluids during the process. As much as I hate to get up early on Saturdays to make our 7am start time, I'd gladly get there at 6am if it meant avoiding the heat! Overall, I made it through much quicker than I originally anticipated...feeling pretty good in the end.

The first 8 miles were strong (minus the fact that I tripped at an intersection and cut my hand/bruised my knee). It was more embarrassing than anything, since the intersection was packed with cars, bikers, and other runners. I suppose it could have been worse. Needless to say, I will never hesitate at a yellow light again!

Miles 14-16 were the most difficult. At times it felt like if I stopped, I would just lock up and fall over. This forced me to run (or hobble) the entire time, except for 2 aid station breaks. My shoes also felt like they no longer contained padding after a while. It seemed like I could feel every little pebble as I ran along. I'm thinking about buying another pair, just to rotate. On the positive side, I think my new knee support wraps helped minimize the knee pain I typically feel (though not eliminating it altogether). Thankfully, right around 16 miles I caught a sudden second wind and was able to finish stronger than previous, shorter runs.

The first thing I did after finishing (besides stretch) was limp over to the market across the parking lot and buy some nice cold chocolate milk. The first thing I did when I got home was sit in a bath of freezing water (which was completely worth it).

Hitting the Wall

Last Saturday we upped the mileage again...to 16!! I actually felt fairly good until about mile 15, where I completely hit the wall. My knees were in bad shape, and I could not conceive of continuing uphill for another mile. I ran-walked my way through, and managed to run continuously for the last quarter mile. I still feel great when I think about how much terrain we covered. I will be on a mission this week to investigate additional knee support options, before the 17 miles slated for our next long run.

Tonight I eeked out 2 miles; my chest still feeling tight after a week of illness. Tomorrow I need to get 6 miles on the books, followed by 3 more and cross-training on Thursday.

In an effort to relax after a day of work, and recover from a disappointing workout, I decided to cook a new healthy post-run meal: Peruvian turkey breast cutlets, mini zucchini, and sweet potato with agave nectar and cinnamon. The marinade was super easy to make...


2 tablespoons red-wine vinegar
1 tablespoon olive oil
2 garlic cloves, smashed
2 teaspoons paprika
1 teaspoon dried oregano leaves, crumbled (had some of Mom's garden bounty handy!)
1/4 teaspoon ground cumin
Pinch ground pepper
Pinch salt

Screaming Peacocks!

Yesterday we ran 14 miles, again in Palos Verdes (land of the never-ending hills). Our practices now begin at 7am, which means a 5:30am alarm for me. After a week of work, this can be a rough endeavor, but completely worth it after the fact. I was very conscious during the last week of hydrating and stretching more, which I think paid off in a big way. I tried Nuun for the first time, after reading a great post on www.bananasauce.com. I am definitely a fan! I also tried Jelly Belly Sports Beans and don't think I will use them again. They were WAY too sweet, in my opinion.

Due to IT band/knee issues, I ran by Road Runner Sports and picked up an IT band compression wrap. What a difference! No IT band pain post-run and very little during. Now I just need to tackle the kneecap pain (which is the worst post-run, resulting in a strong burning sensation).

I also tried to incorporate a run/walk strategy during part of this long run (5 min run/1 min walk). I am not completely sold, but might try it again for our 16-miler next Saturday. I tend to feel better when I just push through, even if it means significantly slowing my pace to recover at times.

Below you will find a link to the course, which included a tour of the Palos Verdes Golf Course. The best part of running (unless you are moving along with an annoying partner or group) is the solitude in the early morning. The area around the course was particularly peaceful and lush. Shortly after getting into my groove around mile 2, I heard a terrifying noise that sounded like a child screaming. After another half mile I heard it again. Thankfully someone pointed out the local peacock population, and this their typical mating call.

Shoes, a Belt, and the Missed Mile

Just returned from a 12-miler* and I feel pretty good... especially compared to last week. I think there are a few good reasons for this. First, I bought new shoes yesterday. They are awesome, and make all the difference in the world. Second, I bought a fuel belt. At first I thought a 4-bottle belt would be WAY too much... but it was perfect. I was much more attentive to drinking water during this run, and the hydration helped with my overall energy and mood.

The course today had some amazing scenery along the bluffs of Palos Verdes Estates. *On the way back my running partner and I made a wrong turn through a neighborhood and ended up cutting almost a mile off the run. So technically, we ran around 11.4 miles. Close enough to 12 for me! (With warm-up, we were practically there anyway).

I'm partially hidden, on the right...

Reflections

This last week has been a challenge, in many ways. Not even a month ago, my Uncle was diagnosed with metastatic pancreatic cancer, and was sent home to live with my parents on hospice care. My parents were amazing throughout his time with them, and were both present when he passed away Friday morning. This was much more sudden than we originally anticipated, as he was initially told he had three months to live. I am just so thankful he was not in pain, and died in a peaceful, loving home. So many people are not this fortunate.

I'll be honest. When I decided to join the LLS Team in Training program, my intentions were primarily centered around getting in better shape and running a marathon to celebrate my 30th birthday. While these points are still an important part of why I'm training, my purpose has been significantly enriched by the events of the last month.

The Leukemia & Lymphoma Society not only supports cancer research, but provides educational resources for patients and families. I believe that the lack of educational resources (or perhaps lack of awareness around existing resources) is a significant obstacle for so many who suffer from such devastating illnesses. I am proud to raise funds for an organization that funnels resources AND creates awareness/educational opportunities.

On a related but lighter note, I decided to attend group practice Saturday morning for some fresh air and a new activity (other than planning, worrying, and mourning). We ran 10 miles, which is farther than I've ever run. EVER. The route we took in Palos Verdes was very hilly...the slow, gradual kind that made me want to beg any oncoming car for a ride back to my own. I felt fairly strong for the first 7-8 miles, but the last few were definitely challenging. Part of the problem was related to dehydration, as Coach Gail helpfully pointed out. I don't drink enough during my runs, for fear of side aches. At this point I'll risk it in exchange for the dizziness I experienced Saturday. Shot blocks are my new favorite source of nutrition during runs, and I downed 2 packs. Without the ladies in my pace group, there is no way I could finish these runs. They are so supportive and positive.

Many Thanks!

Some time has passed since my last post, and I promise to be more diligent with updates in the future. If you haven't already noticed, my fundraising total has jumped to $900.00!! MANY thanks to my generous friends and family for their selfless donations that directly contribute to cancer research, education, and treatment. I continue to be amazed by the support and encouragement I have received since beginning this journey. If you want to donate, please do so through my fundraising website: http://pages.teamintraining.org/los/rnr09/jennifershaw
Help me raise that last $1,600.00, and check out my facebook page for random contests and donation incentives!

By way of a training update, we embark on a 7 mile group run tomorrow in Palos Verdes. Work and family obligations have derailed me a bit from my training routine over the last two weeks, but I am feeling focused again, and ready to take it to the next level! I am also looking for some new group cross-training opportunities, so if anyone ever wants to join me for some basketball at the Playa Vista courts or spinning classes at LMU, let me know! Other ideas are also appreciated :)

Food for Thought

Inspired by my long run on Saturday, I decided to cook a healthy dinner. Nothing fancy...just grilled salmon, steamed asparagus, butternut squash, and brown rice.

Our weekend team run took place in Torrance...a 3.5 mile loop around the airport. Other than my left foot going numb around mile 2, it was great. I was also told about a VERY useful website, http://www.mapmyrun.com/, that has come in particularly handy when I find myself traveling. You can search for (user-rated) routes by location, mileage, etc...



This coming Saturday, we kick the training up a notch to 6 miles at Malaga Cove in Palos Verdes.

Nutrition News & Track Practice

This morning I had an appointment with Christine Jackson, a nutritionist working with some of the employees at SJHS. What a great experience...I feel like I talked more (and learned more) about my health and nutrition in that 90 minutes than my last 5 physician visits combined. I strongly recommend you look into her practice if you are thinking about a change in your approach to nutrition/lifestyle. Check out her website for more details.

Tonight I reluctantly joined up with some TNT runners for a track workout at Mira Costa High School. We ran just over 2 miles, and it was definitely worthwhile. I was more exhausted than normal when I returned home from work today, and the last thing I thought I could handle was another workout (probably because today was my first caffeine-free day in a while...except for some black tea). Any of you who know my relationship to Diet Coke will realize how difficult this might prove to be...

Group Training Week 1

First, and most importantly-THANK YOU to everyone who has contributed a donation thus far toward my goal of raising $2,500 for the Leukemia & Lymphoma Society. If you are curious, here is a breakdown of where the money goes. I was one of only four people at our first team practice that raised early funds through the website...a testament to your generosity! Please check out my fundraising page if you'd like to contribute.

There are approximately 30 people participating on our South Bay marathon team. Yesterday we met at the Aviation Track in Redondo Beach for our first (rainy) team practice at 8am. Following warm-ups, we ran a little over a mile so the coaches could get a sense of our pace. I ran the mile (cautiously) in 10:50. I was happy to finish feeling somewhat strong, and somewhere in the middle of the pack. This was the first time in a LONG time I ran outside on a track. The high school memories came flooding back...