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!

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.

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

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!

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:

Favorite Food Finds

Lately I've been trying to grocery shop more regularly. I'm trying to cook more at home, avoid spending too much at restaurants, and get back to exploring good healthy food. Among many of the items I love at Trader Joe's, I picked these up the other day...

When I was working with a nutritionist and training for the marathon, I had 2 protein shakes a day. The brand she sold was expensive, but high in protein and all-natural. This option from TJ's has 25g of protein per serving, with no artificial additives.

At one point in time, I was probably spending more money per week than anyone should on Pinkberry. I was so excited to come across this frozen yogurt for under $4.00. It is nonfat and has active cultures. Adding some organic frozen blueberries and/or agave nectar takes it to the next level!

My favorite is the mango version, but the chile spiced pineapple comes in at a close second!



Flax seed is super rich in omega 3s and easy to add to yogurt, shakes, and baked goods. This milled version comes with blueberry added.


Training update: 6 miles this morning at 6:30am (Hermosa to Torrance beach and back). My right IT band is still aggravated, and I stopped twice to stretch and mix up my routine.

Split 1- 11:42
Split 2- 12:12
Split 3- 12:42
Split 4- 13:02
Split 5- 12:33
Split 6- 12:11