The Day After...

You probably know how the day ended already, but I'll pretend you don't, so the suspense builds! I set the alarm for 4:15am and woke up at 4:09am. In order to get some calories in before the swim, I drank an Ensure and tried my best to choke down an almond butter sandwich. I also drank huge amounts of water the day before and in the morning. One of the goals for food intake the morning before a race (and please excuse the graphic nature of this) is to have a good poo! I thought I had accomplished that and continued on with my race morning.

We got down to the race venue at 5:30am (a short 5 minute walk from our hotel) and I prepped my bike and began getting my wetsuit on, which is no easy task. It probably took me 10 minutes to get it on and adjust my swim cap and goggles. Tracy and my family were there pumping me up for this 15+ hour event. When the time hit 6:30am I was in my wetsuit and ready to go--and I mean ready to "go." I looked for an available port-a-potty, but every one had a line of athletes 20 deep. Time was ticking and I contemplated starting a 140.6 mile race without making a trip to the bathroom...I don't think so! I waited until 6:45 (when the lines were short) ripped my wetsuit off and went to the bathroom. But I only had 10 minutes to get my wetsuit on and get down to the water...

Two minutes before the start of the race I jumped into the water.....and AAAAHHHHHHHH....it was so cold it literally took my breath away. Approximately 63 degrees and a bit choppy was how I was going to start this day. The cannon went off and so did I. Forty-three minutes into the swim I began to experience a cramp in my calf, something I had dreaded would happen. I floated on my back for a few seconds and rubbed out the cramp as best I could and continued on. By this time, I also began to get the chills because the water was so cold. I certainly did not appreciate how cold 63 degrees would feel. What I thought was going to be the easiest part of my day turned out to be the most difficult. I really thought I was not going to finish that swim! But what I focused on was moving in a forward direction and that kept me going. When I finally got out of the water after 1 hour and 49 minutes, my hands and feet were numb. I made my way into the changing tent (after having my wetsuit stripped off me by volunteers) where another volunteer helped me change into my bike clothes. After thirteen minutes I was running out the tent to jump on my bike.

During my training I had planned on being able to hit 14 mph. The first 38 mile loop was close to 15 mph. I was feeling great. After that first 2.5 hour loop my feet finally began to thaw out from the freezing cold. The second loop of the bike was also 2.5 hours and I was feeling amazing. My nutrition was right on, the weather was perfect and I knew I was going to start the run by 4:30. Well, you can never count on things going right for the entire length of an Ironman race and this one was no different. During loop number three (mile 84 to be exact) I got a flat tire. I thought to myself, 'not again.' During the race in 2006 it was flat tires that brought me down--well, actually it was was due to lack of training, but saying it was flat tires makes me feel so much better! Anyway, I was not about to allow this tire to stop me from completing the race. I changed that tire in eight minutes, flat!! I was on my way again, but began to get stomach cramps and had to stop to use the bathroom--if you consider a port-a-potty a real bathroom! What I thought was going to be a 4:30 start on the run turned out to be a 5:05 pm start instead.

And so, I had six hours and 55 to run 26.2 miles. It could be done. I had run 12 minute miles in all my training runs. What I didn't take into consideration was leg cramping, back pain, bathroom stops, and the demon in my head that kept asking me if all this pain was really worth it. During the first three and a half miles I was holding a 14:36 minute mile. And from there I just kept getting slower. The next segment of my run (5.2 miles) I was doing 15:57 miles. The next eight miles was even worse at 16:14 minute miles. Tracy sat in the stands and calculated what it would take for me to finish by mignight. She ran two miles and met me on a bridge to let me know that if I kept this speed I would not finish in time. What she said to me next was the fuel I needed. "You are going to have to dig deeper than you've ever dug before. You are strong. You have worked too hard not to finish this. Now, run faster!" And I said back to her (as I continued to move in a forward direction) "I don't know if this is worth the pain." And I really felt like it at that moment. The pain was pretty intense, especially in my back. I continued to run and began to think of all the training I had done, how hard I had worked to get to this moment--and how I would handle the moment when it got dark and painful. Would I be able to rise to the occasion and move past the pain and discomfort, or would I do what I normally do--quit. There's no quitting in Ironman and that's what I kept telling myself. I knew I had to run continously and faster than I had during the prior 16 miles. As Tracy sat in the stands again, waiting for me to finish or fail, she calculated that in order to finish by midnight I would have to run the final six miles at a pace of 15:47 per mile. I picked up my pace and for whatever reason, felt better on the final lap than I did during the first two. I knew I was going to cut it close, but wasn't sure by how much. I continued running. I'm pretty sure I had some help from a couple of angels sent my way and before I knew it I was at mile 19. I began to think that maybe there was a chance I could finish. I continued running. The pain in my back diminished. And then I was at mile 22. I had a little over 4 miles left to go and an hour and 15 minutes to get there. I continued running. Mile 23 with 60 minutes left. My family sat in the stands and had no idea how fast I was running the final 6 miles--13:24 minute miles!! I was totally enjoying that last 3 miles because I knew I was going to cross that finish line.

I turned the final corner at 16 hours and 44 minutes. Running down the finisher's chute was something that I had envisioned on every run during the last 24 weeks--and it exceeded every one of my expectations. The bright lights, the music, the people cheering were all very surreal, and then I saw Tracy--with this look on her face of complete astonishment, pride, relief and love and I knew the moment was real. To be able to shave more than three minutes off of every mile during that final six can only be catergorized as unbelievable, but I had no other choice. I crossed the finish line at 16:45:49 with a little less than 15 minutes left to spare.

Number of training workouts: 288

Number of yards swam: 52,850

Number of miles on the bike: 726

Number of miles ran: 145

Being called an IRONMAN: Priceless

Dedicated to Joanne Berry

...and anyone else who has religiously read my blog!!

What an emotional 20 minute run I just completed. I don't run with headphones (they're illegal during the race). But today, on this short run, I listened to my Ipod. I listened to "Beautiful Day" by U2 and "I Gotta Feeling" by the Black Eyed Peas--over and over. I looked up at the trees, the sky and took in all the smells around me and I felt GOOD, really good.

Sunday will be one of the best days of my life and I plan on enjoying all 56,400 seconds of it--give or take a few!

If you'd like to track me live on Sunday's race go to www.ironman.com click on Ironman Arizona and put in my bib # 91

My last and final entry will be after the race...until then, remember:

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure." ~Maryanne Williamson

Beatin' Murphy's Law

I would just like to say up front--it was my fault. On the last mile of my last training ride I almost got killed. I looked before crossing a street (obviously not well enough) and once in the street I saw an SUV barreling down on me. I swerved, and she slammed on her brakes. We both pulled over and she was about to yell at me--which I fully deserved--but before she could say anything I began apologizing profusely. This 70+ year old woman placed her head on her steering wheel and said, "Thank you for living." I reached for her hand through the passenger window and said, "Thank you for not killing me." We held hands for a few seconds and then she drove off.

Murphy's Law states that things always go wrong, but somehow today, a disaster was diverted. Why? Because in one week, 17 hours and 12 minutes I will complete my forty days in the desert. Even Murphy knows that would be difficult to do with broken bones.

A funny thing happened on my way to 54 miles today...

...I saw a cyclist ahead of me who looked like a pro! She looked pretty damn muscle-ly (if that's a word) and was pretty fast on the bike. To my utter amazement, I was able to keep up with her for a good 20 minutes or so, before we both stopped at an intersection to wait for a green light. We said "hi" to each other and started off again. We started chatting (as cyclists often do) and she told me that she hadn't been on her bike in awhile--she had been injured for some time. "Well," I said, "you can't tell at all...you're a very strong rider." And she replied, "No, you're a really strong rider." This statement is something that I have longed to hear, but one that I have gotten used to not hearing. What made the statement (spoken by a complete stranger) even more meaningful for me, was finding out that this woman was a professional cyclist and a world champion duathlete in the late 90s! We rode together for about 40 minutes until we turned our separate ways. "It was great riding with you," I told her. "You too," she said. And then I heard her say, "You're gonna finish that race," before peddling out of sight. I rode the last 20 miles thinking about how surreal this experience has been thus far. Every single swim, ride and run I've been on during the past three years has included envisioning myself at Ironman Arizona--and Anna (the cyclist I met yesterday) is right--

I will finish that race.

Two weeks to go...

READY!!!!

I did a 56 mile bike ride yesterday and a 6.5 mile run today--I'm ready for this race, right now! If my calculations are correct it will take me 1 hour and 40 minutes to do the swim, 7 hours and 50 minutes to do the bike, and 5 hours and 30 minutes to do the run. Add in the two transition times of 8 minutes each and I'm looking at a total time of 15 hours and 16 minutes. Not nearly fast enough to qualify for a spot on the podium, but damn fast enough to deserve being called: IRONMAN!!

A huge weight has been lifted...

That's how I feel today...like a huge weight has been lifted off of me. My longest workout day of these 24 weeks is behind me! I rode my bike 100.5 miles and ran 3 miles--all totaled, it took me 7 hours and 50 minutes. The next four weeks will consist of eating right, sleeping well and getting ready for the big day!

Saturday's run was a mere 9 miles. I felt kinda sluggish, not at all in the mood to train. After 20 weeks of this, I'm ready for it to be done. I want my weekends back!

The Final Five Weeks...

...are upon me! Hard to believe that I've been at this for 19 weeks! This past week was a recovery week--yesterday was a 30 mile bike ride and today was a five mile run. Both were relatively easy. The next three weeks will be extremely difficult with Saturday's long bike ride consisting of seven hours. My goal is to ride 100 miles and see if my butt remains intact! Upon the completion of the next three weeks I will enjoy an easy two weeks until the day of the race. I am looking forward to it immensely.

Middle School kids KICK IT OUT!!

Well, the numbers are in! Pleasant Hill Middle School Leadership kids raised $720 by going around to their classmates, talking about The Samfund and urging them to drop money into jars!!

AMAZING!

Training has Taken on a New Meaning

I discovered on my 15 mile run today--yes, I said 15--that I'm not training for speed, nor am I training for endurance. I'm training for pain. I need to be able to push myself through those times when my gut is about to explode or my calf muscle is on fire. Today it happened on mile 12. My right calf muscle was slowly starting to tighten up and then began to scream at me. This whole thing is just so damn mental! If my brain says I can do it, guess what? I can. And I did. I ran 15 miles in three hours and 7 minutes.

Man, I had to Dig Deep for this One!

So I started the day with a sore leg muscle--not from exercising, but from practicing for a homecoming staff skit next week--my god, what was I thinking?! As soon as I began my 72 mile ride I felt sluggish. I could barely exert the energy to ride 13 mph--and I was getting extremely frustrated. Six weeks until race day and this is how I feel? After 40 minutes I decided it was time to re-group. I pulled over and decided to drink an Ensure, do some positive self talk and get back to business. But once I got going again, I could not muster the strength to hold a speed greater than 13 mph. Something was definitely wrong! I pulled over again and checked my front tire--which was rubbing terribly on my brake!! After 45 minutes of trying to figure out why I felt so sluggish, I finally discovered it wasn't me at all, it was my damn tire--argghhhhhhh. I basically had to start over (mentally, that is) and finish a 5 hour ride. I ended up averaging 14.1 mph and felt pretty satisfied. After finishing the ride I ran 3 miles and was able to hold my usual 12 minute mile. I'm starting to get burned out on training. I forget what it was like to have a weekend with nothing to do! Tomorrow marks the last day of week #18 and I couldn't be more pleased!

My Forty Days in the Desert

Years ago I watched a Dateline special that featured a man who had spent forty days in the Australian Outback for no other reason than a spiritual experience.  I was mesmerized by his story and have attempted many times to have my own "forty days" in the desert.  Two Aids Rides, numerous triathlons and my one and only Ironman race in 2006--none of which have satisfied the craving for that spiritual enlightenment.  During the training of my 2006 Ironman race I did not train nearly as hard as I should've.  My "forty days" definitely should have been met during that time, if I only would've pushed myself. 

My "Forty Days" is officially under way.  I am exactly seven weeks from race day and on November 22nd I will know what it feels like to push myself to the limits.  I have not skimped on any training day and today was no different.  Ten miles in two hours and I felt really good.  If race day comes and I don't experience something "spiritual" it will be okay...because I know that I will have pushed myself as hard as I possibly could have.

Risking my Life...

At the tail end of my 75 mile bike ride today, a woman cut me off in order to pull into a parking lot. Apparently, getting into the lot 5 seconds quicker was extremely important. Anyway, as she was pulling in another car was coming out, and blocked her from pulling all the way in and so...she had to slam on her brakes---and so did I! I almost ended up in her trunk. I was so infuriated that I actually pulled into the parking lot, stopped at her car and knocked on her window. In a not-so-polite tone of voice I said, "you almost killed me!" Her response? "But that guy blocked me from pulling in." I tried my best to explain to her that I cannot possibly stop in the same manner she can...and I implored her to take a look at the size of me (on my bike) and the size of her (in her car). She apologized (rather condescendingly) and I peddled off, feeling satisfied!

A message for people in cars (please spread to your friends and co-workers): We cyclists are a mere speck compared to you. We cannot move out of your way in time to divert a collision--which, by the way, you will come out the victor every time. If it is so important to save a couple of seconds by pulling in front of us, please leave earlier. Please don't honk at us--it's scary and loud--instead, drive slower and safer. Next time you see a cyclist give her/him the right of way--I'm pretty sure you'll get a friendly wave back.

Ran 10 miles this morning...just another day!

It's weird how extreme exercising just becomes the "norm." Riding 66 miles yesterday, running 10 miles today, swimming 3,000 yards tomorrow...

What is normal? It appears the body can adapt to whatever "normal" we throw at it. My normal NEEDS to be 15 mph on the bike--not 14.3 or 14.6, but 15. This weekend I will go 15, period. That's my new normal.

Salt, Salt, Beautiful Salt!

Wow, was today tough!! It started out fine...on my bike by 8:00am in lovely 65 degree weather. And then it was all downhill from there--and I don't mean the terrain! It started really heatin' up and by 12:00 noon it was about 98 degrees, but it felt like 110. No matter how much I drank I couldn't quench my thirst (never a good sign) and by the third hour I was making salt tracks on my riding shorts--a worse sign. Losing sodium is one of those things that you have to deal with on long rides and especially in hot weather. But if you miss the first sign, and don't replenish that salt it's almost too late to reverse what is happening--feeling lethargic, over-heated and just plain miserable! It won't be this hot during my race, thank goodness, but I am going to have to figure out how to cope better with this type of setback.

A two hour run tomorrow...early in the morning!

AAAAAHHHHHHHHHHHHHHH!

Recovery weeks are so lovely. Especially when the next five weeks are going to be the TOUGHEST of the entire twenty-four! The hardest thing I did this week (and it wasn't hard at all) was to visit a middle school to videotape a broadcast for their Leadership class. They are going to use The SamFund as their annual fund raising recipient! I was incredibly impressed by the students there and their commitment to helping others. If you haven't donated to The SamFund yet, there's always time...go to: https://www.kintera.org/faf/donorreg/donorpledge.asp?ievent=296591&supID=249483369

Tomorrow the real "meat" of this odyssey begins...a 5.5 hour bike ride on Saturday and a 2 hour run on Sunday.

This Entry is Dedicated to my Pillow!

Weird how a pillow can make all the difference in the world, but it has. If you recall from last week, I suffered from neck issues, back pain and general fatigue. I switched to a Tempurpedic pillow on Wednesday and oh my goodness, it's like I've finally found my groove!! I did a 8.5 mile run yesterday (felt great) and today was awesome...I rode my bike 63 miles, had no neck pain and kept a pace of 14.1 mph. After getting off the bike I ran 3.8 miles and felt fantastic, wishing that today was the race! It was amazing to feel that good because just a short 6 days ago I was seriously questioning my sanity in regards to doing this race. The best part is that I have a recovery week this week--which I plan to take full advantage of!!

I'm on a Scary Roller-Coaster!

One day I'm up and the next I'm down. Today I was definitely down! During my 10 mile run I experienced the beginnings of shin splints, a massive gas bubble in my gut and neck pain so intense I was running hunched over. But I guess that's what these training runs are meant to do-- work the bugs out. So today I will ice my lower legs and start doing some different weights in the gym. I will go back to using my smaller water bottle (with the really cool top) that minimizes the amount of air going into my stomach. And next week I won't start my run until I have fully stretched the muscles in my neck.

Some days I think I'm absolutely crazy for doing this.

The training program states, "Warn your family and Friends!"

And I'm thinkin'...what the hell does that mean? After looking at my weekend work-outs, it means I won't be that much fun for the next 11 weeks. It means 50-100 mile bike rides on Saturdays and 7-15 mile runs on Sundays. It means 4,000 yard swims, increasing the weights in my gym workouts and making many calls to my chiropractor and massage therapist!! And in the end, come November 22nd, it will all be worth it.

Today my bike ride was 53 miles and I got it done in 3 hours and 47 minutes. I then had to get off the bike and run 30 minutes--ouch! Tomorrow is a 10-12 mile run. And now it's off to the massage therapist!

Twelve of Twenty-Four...DONE!

There are four, six-week phases during this adventure.  And today marks the completion of number two.  For those of you who care, here are the totals thus far:

I have swam 52,850 yards

I have biked 726 miles and

I have ran 77.1 miles

The next six week phase is gonna be hard, so get ready...

The Power of Mei Mei

During the past two weeks our elderly Siamese, Mei Mei has been experiencing the dying process. She is so weak. It takes all the strength she can muster just to lift her head to get a few sips of water. She can no longer get herself to her litter box. The vet was here on Thursday and told us she had 24-48 hours left. And yet, Mei Mei endures. Is it her will to live? Is it that she's enjoying all the love we are giving her? I've experienced this phenomenon once before in my life when my friend, Susan fought, and ultimately lost her battle with ovarian cancer. The doctor told us she had days and Susan endured for months. These amazing machines we call our bodies, whether it be a beautiful cat or a beautiful person, continue to astound me. What is your body capable of? I'm pushing and testing mine every day in hopes of discovering the answer to that question.

What a difference a week makes!

It could've been my nutrition, or that I got some good sleep this week. It might have been the fact that I was wearing a sweat band which prevented sweat stinging my eyes. Tracy says it was my mental attitude, but whatever it was, I would like to bottle it up and save it for race day!! We did the same ride as last week--remember the "Alps" looking thing named "Pig Hill?" Well, today it seemed more like a bump. Something standing in my way that I merely had to scoot around. If all it takes is a change in the way I look at things, then I must be really on to something!!

And I did my workouts a little backwards this week. Yesterday I ran for two hours (about 9.5 miles) and I just got done with a four hour bike ride plus a twenty minute run--and believe it or not, I feel really good!! And to make things even better, this coming week is a recovery week. Next Sunday will mark the end of week #12--half way done!!

You can NOW post comments...

...Because I fixed the settings!!

I WILL NOT MISS A WORKOUT--PERIOD!!!

So, one of my responsibilities at work (I'm a high school administrator, remember) is to support our student activities program. I really do love doing it, so don't misunderstand this blog entry. Anyway, for the past few days 33 students and their advisor have been on a "team-building" retreat--all great stuff, except they invited me to meet them for breakfast today....uhhhh, wait a minute, I have to swim! Last night I tried to figure out a way to get from my house to the pool (swim 2000 yards) get back home to shower and dress and then drive to Marin, all in less than 2.5 hours!! I almost--I said, "almost"--decided to skip my swim. Ludicrous! Absurd! Scandalous, even!! Give up a workout? After eleven straight weeks (with 13 to go) I have never missed a workout--and I don't intend to start now! So here's what I did: set my alarm for 5:00am and jumped into my bathing suit. Raced to the pool (got there at 5:25am and IMpatiently waited for them to unlock the doors at 5:35am), swam for 45 minutes, jumped into dry clothes and raced back home, landing in the shower at precisely 6:40am. After a 10 minute "try your dardest to get the chlorine smell off your body" routine, I jumped into my car and sped off to school (where I met my colleague who was going to the breakfast with me). We then experienced very little traffic over the Bay Bridge and the Golden Gate Bridge and arrived at our destination at 8:15am--exactly 15 minutes late for breakfast--which, if you know teenagers is not late at all!!

My pledge is pretty clear: I will do what it takes to meet this challenge--and I will NEVER miss a workout--period!

"Hill" is a metaphor for challenge...

"Love the Hill" is my new mantra.  I did NOT want to run eight miles this morning.  Every reason of why I should just skip this one workout kept playing over in my head: you're fatigued, don't push it; over-training is worse than under-training; you're exhausted, make it up tomorrow.  But in the end, I was totally afraid that skipping this one workout would somehow make it okay to skip any of my workouts.  It was a difinite challenge to run that first half mile, but I did it.  In fact, I actually felt pretty good once I got started.  I ran my eight miles (well, let's be honest--it was 7.6 miles) in one hour and 33 minutes.  Not the best time, mind you, but I overcame that "hill" that was looming in front of me.  We all face our own "hills" every day.  My advice to you is to embrace the hill, it will make you stronger.

Lessons learned up Pig Farm Hill...

Today was one of those rides that tests your mental strength, and I'm sorry to say I'm not as strong as I would like to be. Pig Farm hill (and it really is next to a pig farm) is a half mile long with a 7.5% average grade and it kicked my ass today. Lack of sleep this week and not bringing along enough food on the ride certainly didn't help either! 55 miles felt like 155 and after the ride I had to do a twenty minute run, which I gotta say, also kicked my ass!! So what lessons could possibly be learned from four hours and 30 minutes of suffering?
1) Buy Ensure and bring it on the ride.
2) Don't let negative thoughts fill your brain--things like, "this sucks" or "I'm never gonna make it" or "my legs just can't go any faster."
3) Sleep more.
4) Eat more.
5) Love the Hill, for it can ONLY make me stronger.

Thank you for reading!!

Today, a friend of mine told me she had read my blog--I was both surprised and grateful that someone besides me (and my mom) were reading it! It's difficult to know how many people are actually reading along when my recipient is...no one! So, to all of you out there who are remotely entertained (or fascinated) by what I've been writing and are taking the time to read it...a very gracious, "thank you."

Can you tell I'm back to work?

I see I haven't written since Tuesday...and it's already Sunday!  The good news is that I was able to fit my workout in; the bad news is that I won't be writing about them as often.  So, on Thursday (my first day back to work) I woke up at 4:45am and did a four mile fartlek run (remember, it's been a recovery week).  Friday was my usual day off and yesterday I did a very easy 30 mile bike ride and today I ran a very easy 80 minutes.  This past week has been a blessing, in regards to the amount of training I've had, and I truly look forward to each recovery week!

Next week I'll be back on the longer training schedule--60+ mile bike ride and another 8.5 mile run during the weekend.  Four days of training during the work week will be the true test of Ironman dedication.

Still a little fatigued!

My legs feel a bit rubbery...but I managed to swim 2600 yards on Monday and did my 70 minute turbo trainer this morning.  I have another 2500 yard swim tomorrow and then it's back to work on Thursday.  That is when the true test of dedication will begin.  Getting up at 4:00am to complete these workouts and get to work by 7:30 can only do one of two things: make me a woman of steel (or iron, I should say) or send me into a state of pure exhaustion.  I'm predicting iron!

Sunday's run...

...was really good. I ran 8.3 miles in 1 hour and 39 minutes and feel really good. I was not breathing hard at all the entire time, so I know my endurance is getting better each week. I am now off to the gym for some weights.

Wow...I need to catch ya' all up!

So, I swam my 2000 yards on Friday and lifted weights. My neck felt marginally better, but thought for sure it would feel better by Saturday's long bike ride. Tracy and I started out together for a 60 mile ride, but within 40 minutes my neck was really painful. Tracy, as my coach, suggested I ride my trainer (that's indoors) for the remainder of the ride, so as to be in a controlled environment. So that's what I did. Came home, took Advil, jumped back on the bike and purchased, "The Curious Case of Benjamin Button," from On Demand. You see, this blog is really intended to help all of you future Ironman participants. I am here for you, to help you NOT make the same mistakes I make--DO NOT exert yourself on a bike whilst watching a movie that makes you cry--you WILL come close to hyperventilation! AND make sure you wearing a pair of bike shorts that doesn't have crappy stitching that scrapes and enventually tears the flesh from your legs. And for sure, DO NOT get into a hot shower after you've finished 3 hours on your trainer without fully preparing yourself that the area that is now missing some flesh will sting and burn and cause you to scream in horror, frightening everyone in the house!

So I didn't swim yesterday...

...or lift weights. Have you ever gotten what feels like whiplash from sleeping wrong? I think my pillow is the culprit and so I've had to obtain a divorce from it! It's one of those Tempurpedic jobs that is supposed to cradle your neck. However, if you happen to move slightly to the left or right sometime between REM cycles, you're kinda screwed with the whole "cradling" concept! It hurt so bad I had to make an emergency massage appointment for this morning--and it wasn't one of those massages that allows you drift off into a dreamlike state--instead, it was the kind where you're trying your best to remain relaxed (and not squeal in pain) while the therapist is pushing her thumb into what feels like big marbles in your back! Believe it or not, I was able to go on my 7.5 mile run this morning before my appt--I wanted to reap the benefit of the massage after the run, but I am now going to have to give up my day off tomorrow and swim and lift weights. Hopefully, my neck will be ready for it!

The last two days...

I swam 2600 yards yesterday and I consider it a huge victory because the whole time I was in the pool I wanted to get out! I kept telling myself (after each 100 yards) just one more 100...just one more 100...just one more 100. Twenty-six times later I was getting out of the pool and pretty surprised at how fast the time went.

This morning I got up at 4:45 (yeah, that's AM, friends) and did my turbo trainer for 70 minutes. I finally got my cyclometer to work inside the house and racked up 20 miles on my bike! Getting up this morning was really good practice for when work starts full time, which is on August 6th--yikes!

Please don't forget that I'm raising money for a great cause!

Remember to donate to The SamFund!! As I embark on this journey I'm also raising money for this INCREDIBLE organization. If you've already donated, thank you so much!! If you haven't yet, please check out the following website to hear first-hand how your donation will help. Love, Sue

http://tinyurl.com/lwumgc

Hard to believe 7 weeks are done!

My training program is 24 weeks, which leaves 17 weeks left to go.  It is hard to believe that 7 have gone by already.  My run today was 90 minutes; I ran about 7.5 miles and felt pretty good the whole time.  I went to the gym at the end of the day and I gotta say...I'm feeling really strong!  I'm able to lift a considerable amount of weight without a lot of effort--I'm hopeful that my dedication on the weights will have a huge payoff on November 22nd!

Toughest day to date!!

53 miles kicked my ass!! It took me 3 hours and 40 minutes (which is 14.6 mph) and then I had to run a mere 15 minutes after getting off the bike. It felt like I was running backwards in slow motion! If today doesn't make me stronger, I don't know what will!! I have a long run tomorrow and I'm feelin' just a wee bit fatigued...we'll see how it goes, race fans...

I learn something new on every run...

Today I learned that the faster I run, the less it hurts!  Really!  My heel was hurting as I started my run, but as I did my accelerations it hurt less and less.  Weird.  A rest day tomorrow and then my longest bike ride to date on Saturday--four hours!

And the "base" phase begins...

So each six weeks of my training program focuses on something. The first six weeks was called the "adaptation phase" and it basically got my body used to training for six days of the week. I must admit, it wasn't really that difficult. I don't think I'll be saying that about the next six weeks! This current six week period will focus on my aerobic base--which I can already tell is getting stronger. This morning I did my usual 70 minute turbo trainer (indoor cycling, basically) and for the first time, felt like I could've easily gone longer. I swam 2,750 yards yesterday and Tracy commented that my stroke looks a lot stronger than it did even a couple of weeks ago.

If anyone reading this thinks they are unable to do an Ironman race, I will tell you that's a bunch of bullcrap--I am getting stronger, and if I can, YOU can!!

First six weeks is COMPLETE!

Okay, so the first six weeks of this Ironman training regimen is, as they say, "in the books!"  Yesterday I did a short 32 mile bike ride in 2 hours and 12 minutes--which equals out to an average speed of 14.5 mph (a little bit faster than last week!).  This morning I woke up to a temperature outside, of just under "freakin' oppressive" so I decided on a different tactic.  If you are familiar with Bay Area weather conditions, you already know that in my neck of the woods (Pleasant Hill) the temp can reach quite hellish conditions (105 today) and you also know that if you travel just 20 miles west (say, in Berkeley) the temp at the same exact time will be 30 degrees cooler.  I'm no brain surgeon, but I am smart enough to get in the car and drive to the Berkeley marina to do my 80 minute run--and that's just what I did!  So Ironman fans (and those of this journey) let's recap the mileage to date:

I have swam 24,000 yards

I have biked 320 miles and

I have ran 68 miles

Not to mention 12 visits to the gym to left weights, 3 visits to the chiropractor and 2 visits to a massage therapist!!

Whewwwwwww!!

Not the smartest way to do a run!

So I set out to complete a relatively short "track run" this afternoon...headed out the door and thought to myself, 'it's kinda hot, but it's only 50 minutes,' so I kept going. Let me tell you all, 90+ degree heat is nothin' to mess around with. I had to stop at the park-which is half way-and dunk my head in the water fountain! I managed to finish the run, but man, was I suffering at the end! Take my advice, don't ever go running without your water bottle--even if you think it's just a short run!

Okay...this has nothing to do with training!

Have you ever had "one of those days?" Well, today was certainly mine! After forgetting my bathing suit and having to drive all the way home--by the way, the need to drive 30 minutes to a pool today is because Wednesday is the day I pick up my daughter early from her summer camp, and the place is 30 minutes away.
So...after retrieving my swimming attire, I went back out to my car to discover a tire so flat my car looked like the leaning Tower of Pisa!! Knowing that Sarah had to be picked up within an hour (I did a quick mathematical equation in my head--which for me is quite stunning) and figured out that I had two options: 1) call AAA and miss the pick up time for Sarah, or 2) try to do it myself and get it done within 30 minutes. I opted for the latter--in 102 degree heat! I know, I know...what was I thinking, right? But twenty-five minutes later, that flat tire was off and the new one was on!! So here's the kicker: during Ironman 2006 I had a couple of flat tires (you can read about that on my very first blog post) and today it took me less time to change a tire on my Passat than it did to change a bike tire during that race!! Go figure!

Arrrrrggghhhhh!

Drove all the way into San Ramon (30 minute drive) to go to the pool...went into the changing room...and discovered that among my 25 lb gym bag--which by the way includes everything from special chlorine shampoo to a change of clothes to flip flops I wear in the shower--I had forgotten my bathing suit (a somewhat important item that one would need to actually swim). So, back in the car I will go to do my 2800 yard swim...

ohhh, the lengths I will go to become strong!!

I feel like Aquaman today!!

I've never thought that my swimming could get any faster--ever.  I mean, here's someone who basically learned how to lap swim in 2003.  Don't get me wrong--I've been able to stay afloat in a pool since I was five.  And I could even swim across a large pool without drowning since about ten.  But the first time I swam in a lap pool--and actually swam at least 400 yards without stopping--was in 2003.  So my goal in the pool for last six years has been primarily endurance; I need to be able to swim 4,224 yards without stopping--period!  Tracy has watched me in the pool for the past six years and has told me over and over that my form is pretty ridiculous--and that ridiculous form has been known to hold me to a very consistent 13 minute time for each 500 yards I swim.  Well, I finally changed one thing about my stroke: hand entry!  Instead of reaching out and trying to glide through the water (my hands would come straight up and act as a break), I'm now going "deep and steep" on each pull through the water.  The result: 11:30 for each 500 yards!!!  I swear, I feel like Aquaman!

And the speed comes to a screeching halt!

Well, I suppose I need to look at the bright side of things...I ran 8 miles today!  The darker side was that my pace was 12:30, which is quite dismal.  But I must remember that there will always be small setbacks as I journey through the next 4 months.  I'm going to chalk it up to running on fatigued legs after quite a busy week.  This next week is a recovery week and I'm really looking forward to it!

...And even faster still!

I did a 44 mile bike ride in just over 3 hours and for the first time EVER--let me say that again--first time EVER, I clocked an average speed of over 14 mph; 14.2 mph, to be exact!!  And then, immediately following the ride I did a 20 minute run--which doesn't sound like very long, but it was hard!  I found myself pushing on the bike today much harder than usual (a strong head wind doesn't help much) and so my legs were a tiny bit fatigued!  I have my long run tomorrow (1 hour and 40 minutes) and then next week is a much needed recovery week!!

OMG...I'm actually getting faster!

This training program REALLY works! My workout today consisted of a 6 mile run with a 3 mile "sub test" somewhere in the middle. For the past year I've been running a pretty steady (and pretty shameful) 11:45 minute mile. Not even a week ago I was still keeping that kind of pace...well today I ran my sub test (3 miles) in 30:42!! And completed the entire 6 miles in 65 minutes--that's a 10:50 pace! I'm blown away by the fact that you can take a 47 year old body and train it to do some pretty amazing tricks! I'm excited to see what else I can train her to do!

Lance! Zero seconds off the leader!

Well, today is the second day of week # 5 of my training program and I must say, I'm feeling pretty good. It certainly helps that I'm off for the next 5 weeks! I swam yesterday and the weather was perfect. Sunday was my longest run to date: 8 miles! I've finally gotten my hands (or I should say feet) onto the right shoes--that was a short 6 year search! I finished a 70 minute turbo cycle this morning and was inspired by watching the Tour de France team time trials--GO LANCE!!

Funny how I feel like a "plate spinner"

Did you ever watch the "plate spinner" on the Ed Sullivan show?  I feel like him on days like today!  Went for an 8 mile run and at around mile 4 the muscle in my right quad starting hurting--better stretch that when I get home, I thought to myself.  Gotta keep stretching that calf muscle too!  Then I went to the gym and lifted weights.  My lower back started feeling a little tight.  Uh-oh...better stretch that too.  I swear, I'm a plate spinner--no wait, I'm a MUSCLE SPINNER!!  So at the end of the holiday weekend, I managed to wrack up 42 miles on the bike, 8.2 miles on the running trail and 1 hour of weights and core work (oh, and let's not forget the endless stretching I've done!).

Startin' 4th of July off with a BANG!

I did my first "brick" today! A brick is when you combine two things together. For example, this morning I rode 42 miles and then immediately after, threw on my running shoes and ran for 15 minutes. I felt great the whole time, which is a definite first for me! The best part is that Tracy is training with me (even though she's not doing the race this time). She commented that today is the strongest she's ever seen me train--coming from her, it means that I'm definitely doing this right! Now it's time for food, drinks (non-alcoholic, of course!) and watching fireworks tonight!! Happy Birthday to my mom and Happy 4th of July to all of you reading this!

I finally feel like I'm training!

So today went like this: woke up at 7:00am, ate breakfast, went to the gym and ran (finally) for 45 minutes. My heel felt totally fine (thank you Dr. Dhesi), then I stretched for 30 minutes. I got in my car and drove to the pool where I swam 2000 yards. I then made a pit stop for a gigantic burrito (well, not really gigantic, but it was big). A short stop at Target and then home for a 40 minute trail run--because my heel felt so damn good! Then off to the eye doctor to get prescription sunglasses (age is a bitch) and then back to the gym for a 40 minute weightlifting session....wheewwwww!! Now I have a day off tomorrow and I'm off to the movies with Tracy!!

It's a good thing I'm not doing this as a weight loss program...

..because I would've stopped by now!  I've been working out 6 days a week for the past 3 weeks and I've gained two pounds!  I lost more weight when I sat at my desk all day and came home and had ice cream for dinner!  People say to me, "ya know, muscle weighs more than fat, so you must be gaining muscle."  If that's the case, man am I gonna be buff after this!!  Well, I gotta go swim...

Yikes, that hurts!!!

Okay, so I went to the chiropractor this morning (ya know, for that heel pain of mine). Have you ever had a muscle, or other body part "stripped?" He had me lay face down on the table and took this metal instrument and scraped it against the fatty part of my calf--until little red bumps popped up (which he assures me is a good thing). I'm pretty sure I drooled a little and at one point moaned the word, "mommy." I'm sure the pain was intended to gear me up for REAL pain during Ironman, but wow...it was truly painful!! I'm going back in a week for another "treatment." "Thank you, sir. May I have another?!" We'll see if it works! I

Recovering in more ways than one!

My heel is feeling much better~it's not 100%, but after my visit to the chiropractor tomorrow I'm expecting it to be pretty close to normal!  This past weekend was part of a recovery week, so I swam less, rode less and was supposed to run less, but because of the heel, didn't run at all.  But here's what I'm discovering...even when I'm not feeling 100% I can still get my work-outs in.  Instead of running this week I rode the spin bike on Thursday and did 50 minutes on the elliptical machine today.  I also threw in an extra 1300 yard swim because it was so hot (101 degrees).  Having this heel pain so close to the beginning of my training has turned out to be a real blessing~It has forced me to train right (and stretch!)

So let's re-cap the last three weeks: I have swam 10,300 yards, biked 139 miles and ran 23.5 miles!

"Heel" thy pain!

Wow...couldn't run yesterday either! I rode the spinner bike for 60 minutes instead. I'm trying to remain positive about my heel hurting me, but it's a little scary. I've never had any sort of real injury before--although this is not an injury, just a tiny bump in my road. I'm going to my chiropractor on Monday--this guy is AMAZING! I had tennis elbow (no, I don't play tennis) that lasted well over a year. I went to my doctor, had physical therapy, saw an orthopedist (who, by the way, wanted me to have surgery) and nothing helped. Then I went to see Dr. Dhesi (in San Ramon if you're interested). In about 5 visits he had my elbow back to normal--just in need of a little strength training! I have an appointment to see him tomorrow, so maybe by the end of next week my heel won't be the proverbial Achilles anymore!

Damn, that hurts!

Have you ever experienced plantar fasciitis? Basically, it's heel pain--the kind that stops you dead in your tracks and says, "uhhh, yeah, I don't think so. You 'ain't walking, runnin' or any other kind of movement from this point forward." So, I've now started what I should have been doing from the get-go: stretching religiously. I've had to put off my Thursday run until tomorrow--which is a bummer because Fridays are supposed to be my "day-off."

I need to perform an exorcism...

...on the short, nerdy 15 year old girl living inside my brain! She is constantly telling me that everyone is faster and stronger than I am; that I'm not a real athlete. Doesn't she realize that I have completed two Aids Rides (545 miles each), three Olympic size triathlons and three half Ironman races? Well, she was then and this is NOW! I am strong. I am fast. I am a 47 year old triathlete and I WILL push myself to become stronger.

The Challenge Results

For those of you who took the challenge this past weekend. I ran 6 miles and rode 29.6. If I did more than you please visit my donation page!! If you did more than me, I hope you treated yourself to a nice, big hot fudge sundae!!

A Donation Challenge for you...

My challenge to all of you is this (and this is strictly on the honor system!): go out and exercise this weekend (swim, bike or run); on Monday I'll let you know how many miles I trained and if I've put in more miles than you, you'll have to donate some money. It could be $1 or $500--remember, any amount will help!! For those of you unaware of my efforts to raise money for the The SamFund (check out their website to learn what amazing things they do for young survivors of cancer at www.thesamfund.org) or you can check out my fund raising page at Janus Charity Challenge at
http://januscharitychallenge.kintera.org/az09/sgoldman?faf=1&e=2473339054

Happy exercising!

It's Heatin' Up!

I was supposed to do a Fartlek run (that's where you do fast sprints sandwiched bewteen a warm-up and a cool-down) yesterday, but it got waaay too hot--95 degrees! Instead, I came home from work and went out for frozen yogurt! I got up this morning at 6:45am and did my run. I felt good, but discovered I MUST stretch my calves. Tomorrow is another two hour bike ride...

Wednesday

I thought about our dog, Gaia today as I swam my 2000 yards.  She passed away this morning while her head lay in Tracy's lap.  She was thirteen years old and a very loyal friend and protector.   

First "long" bike ride is history!

Two hours and I rode 28 miles. It's not too bad--14 mph. My goal for race day is 16mph so I've got my work cut out for me. I also went to the gym. Lifting weights is the key to increasing my speed, so I gotta keep it up! Week #2 is about to commence...

First "long" run is done!

So the way this training program works is that I do two swims, two bike rides (one of which is a long one), two runs (one of which is a long one), and two weight lifting sessions per week. Today was my first "long" run. I ran 5.5 miles in 60 minutes. My new shoes felt great and for the most part, it was a pretty easy run. Tomorrow is my first "long" bike ride: two hours.

Saturday's run...

...is about to happen. I just bought some new shoes, a new running shirt and I'm ready to go! I hope I feel as good when I get back! Today's run is 50-70 minutes--I think it'll be closer to 50!

Working and training--not a great mix!

Well, school is finally done--graduation was last night! Training during the past 5 days has been challenging (given it's the busiest week of the school year), but it really hasn't been that bad. It almost feels like I've barely done anything--except when I was in the pool. Tracy has told me that the training program she has put me on slowly builds so that you ease into the training. We'll see if I feel the same way after the weekend (first long bike ride and first long run)!! Man, I gotta buy my new running shoes...

Wondering how to sponsor me?

In addition to training for this race over the next six months, I'm also raising money for an amazing non-profit organization called The SamFund. It's an organization that helps support young cancer survivors with grants and scholarships to help pay for college and other expenses as they move forward with their lives. If you would like to help me reach my fund raising goal please visit: http://januscharitychallenge.kintera.org/az09/sgoldman?faf=1&e=2473339054

If the link doesn't get you there please visit www.januscharitychallenge.com and do a search for the SamFund. Thanks for your love and support!

First day on the bike!

Aaarrgghhhh....up at 4:10am to jump on my bike this morning. Rode for 1 hour and 10 minutes. Even though it's tough getting up, I gotta say I really enjoy getting a workout in the morning! The tough part is going to be consistency. My biggest fear about doing this race is not the race itself--it's the training. My typical M.O. is that I will push my physical limit to just below difficult, which, in an Ironman race will bring your day quickly to an end--Yikes!

Monday June 8

Got in the pool for the first time in about 6 months. I forgot how cold it is at 6am! I also forgot how the goggles form age circles under my eyes--that last for hours! My goal was to swim for an hour, but by 35 minutes I was spent. Getting up at 4am every day is definitely going to be a challenge.

And so IT begins...

It was 2006. A heartbreak story, really. I trained for 6 months. I began Ironman Arizona on a chilly morning at 7am with every intention of finishing. I mean, c'mon, who would ever train for that long and wish for anything, but finishing. There are cut-offs at an Ironman race. You have to reach mile 18 on the run at 10:15pm--but wait, I'm jumping ahead of myself. As a began the 2.4 mile swim at 7am I was feeling pretty good. It took me 1 hour and 45 minutes to finally get on the bike. 112 miles was waiting for me. Mile 38 came and I was making pretty good time. Loop #1 of a 3 loop course, done and I saw Tracy, Jan, Lisa, Sherri, Lena, Ela, and Mom all cheering me on. Mile 45 came and I heard a hissing sound. Damn, a flat. Never a flat tire on a training ride, but today I would have two! By the time I started the 26.2 mile run it was 5:30pm. So like I said earlier you have to reach mile 18 by 10:15pm. I made it there at 10:17pm. I would not experience the thrill of crossing the finish line--not in 2006, anyway. It's now 2009 and come November 22nd I will experience the feeling of someone saying, "Susan Goldman, you are an Ironman."

Join me here for a weekly update on how my training is going! The Odyssey begins on Monday June 8, 2009.