Spring 2015 update

For the last update, I was just finishing up the 2014 race season.  Overall it went great.  Unfortunately I had a nagging pain in my right foot toward the end of the season and it turned out to be a stress fracture of the third metatarsal.  I was diagnosed with this on 11/20/14, was in a walking boot for 5 weeks and no running for 10 weeks. 

During the time off from running I was able to do more biking and swimming.  I really started to notice an improvement in my swimming which is great.  Coach Jon had me doing several 5k swim sessions on the weekends.  After being cleared to start running again on 1/22/15 I took it very SLOW.  Starting with 15 minute run/walks once to twice a week.  Between then and April 1st I built up to a 50 minute run.  It is incredibly frustrating at how quickly your run endurance can drop, even when you are still active doing other sports.  I've also had to bail on one race so far, the LOVE Half Marathon.  I knew that I would not be ready to run that distance and did not want to reinjure myself.  This was a good decision. 

Just when I was working on my next build training phase I came down with the flu.  That really sucks, but what was even worse is that it turned into pneumonia.  So that is where I am at now.  Having to rest, take time off all training, and time off work. I'm still planning out my race schedule for the rest of the season and am aiming high.  I hope to have another half ironman distance and finish off the year with the philly marathon again.  Here's to becoming healthy and staying healthy!

Race schedule:
May 17th: Chester County Half Marathon
June: Odyssey Half Marathon
          Philly Tri
July: Diamond in the Rough Tri
         Delta Lake Tri
August: Steelman Tri
              Northeast Tri
September: Diamondman Tri
October: Rock and Roll half marathon
November: Philly Marathon

2013/2014 Season

I haven't been very active on this, but plan to resume for the next season.  just to give myself a little review of the past 2 seasons.

2013-Accomplished another Ironman, IM Louisville.  Had another injury in 2013, this time a hip flexor strain. Despite this I managed to finish IM Louisville about 13 minutes faster than AZ.  I would say the Louisville had much more difficult conditions, heat and a little more challenging bike course.  I also completed the Philly Marathon in 2013, good finish at 3:59!

2014-A season I am very happy with!  I decided to keep it short this year with Olympic distance only and a few half marathons.  Here was my race season:
March: Love half marathon
April: Hot Chocolate 15K, Odyssey Relay
May: Mt. Gretna Tri Relay
June: Odyssey Half Marathon, Philly Tri
July: Delta Lake Tri
August; Steelman Tri and NE Tri
September: OCNJ Half Marathon

I did pretty well in my triathlons this year, thanks to coach Jon Fecik!!
Mt. Gretna -1st place female relay
Philly Tri- 3rd place age group
Delta Lake- 1st place age group, 4th female overall
Steelman-1st place age group, 9th female overall
NE Tri-3rd place age group

Looking at my goals for next year-focus on the 70.3 distance!!!

 

Odyssey Relay Team 2014

 

IM Louisville

 

Philly Tri

Ironman Arizona

Ironman Arizona!!! 

Well Ironman Arizona has come and gone so it is time to get my experience written into the books!  What an experience this race was, it did not disappoint!

Ron and I decided to turn my Ironman experience into a vacation to sunny Arizona.  We flew out 6 days before race day to spend time acclimating to the weather and enjoy some down time before the big event.  It also offered the opportunity to catch up with family and friends who still live in Arizona. 

Completing other Ironman 70.3 events I was familiar with the idea that you have to rack your bike a day before and also pick up your race packet.  For the Ironman event it really is a full weekend of activities that begin on Wednesday and ended on Monday, the day after the race.  Ron and I both became very familiar with the drive from his father’s home in Mesa to Tempe Beach Park, the official race venue. 

Wednesday: This was a pretty uneventful day.  I decided to do a short 90 minute easy run and also take a dip in the Neff’s pool.  The water temperature on race day is expected to be in the low 60s, what better way to get ready than to jump in a pool that is 58 degrees?!?!?!  I think I spent more time trying to squeeze into my wetsuit than the time spent in the pool!  Oh well, it was good practice. 

Thursday: Ron and I went to the race site to check in and pick up my race packet and bib.  I was also able to pick up my bike from Tri Bike Transport.  I decided to take my bike back to the house so I could get a training ride in before the big day.  This day went very smooth, the crowd was light and I was in and out of athlete check in quickly.  Ron and I were able to check out some goodies in the Ironman merchandise tent and wander through the Ironman Village.  I made the last minute decision to also rent a pair of race wheels, Zipp 808s, for the race.  I must admit that I was nervous about this last minute decision and was almost convinced I would end up with some kind of bike issues during the race.  The swap went smoothly and I was anxious to get a short ride in the following day.

 

Friday: I decided to take the bike out for a quick spin.  Fortunately the bike course was close by where we were staying and I was able to ride a portion of it.  Not only did the race wheels make the bike look that much better, but I’m convinced that they make you go a lot faster!!!  The ride was pretty uneventful.  Ron came out with the camera and took some great pictures:

 

That afternoon we met up with an old friend in Scottsdale for lunch, but I also had to return back to the race site at 7:30pm for a mandatory athlete meeting.  After a delicious and indulgent afternoon, I went to the race meeting on my own.  I had a few more drinks that originally planned that afternoon (thanks Nick).  The race meeting was uneventful and just went over the rules of the race and also what to do with the 5 transition bags we received.  Note to self….probably don’t need to go to the race meeting, but because I am who I am will most likely attend at future races J
 

Saturday: I did not sleep well Friday night, had several race day dreams/nightmares and woke up frequently.  I had to go to the race site one more time to rack my bike and drop off two of my transition bags.  After checking and rechecking the bags, off we went to Tempe (again).  I considered doing the pre-race swim, but ended up getting there too late to get in the water.   I figured I will be spending enough time in the water on Sunday J After dropping off all the gear, Ron and I went out to grab some lunch and also return to one of our favorite spots for an ice cream cone…Superstition Springs ghost town.  Of course I enjoyed a personal pizza for lunch, race meal of champions!!!  The rest of the day was pretty uneventful, just making sure to stay hydrated and relaxed.  We opted to have dinner at home (my father-in-law’s home), which included pasta and some chicken.  After dinner I got started on getting water bottles together and my special needs bags ready.  I planned on having a total of 6 Accelerade water bottles, an extra one for race morning, and water for my aqua cell.  After all was organized I was able to get to bed at a decent time and set the alarm for o’dark thirty!

Sunday: RACE DAY is here!!!!!

The morning started out pretty well.  I actually slept a lot better than the previous night and felt rested for the race.  I woke up at 4am and started my morning with the usual cup of coffee, bagel with peanut butter, and banana.  I must have been successful at eating well the day before because I could barely get down the bagel, I already felt full.  Knowing that I would need the fuel, I tried to get down as much as possible.  The morning went by pretty quick and before I knew it I was ready to go.  Ron and I went to the race site where I dropped off special needs bags and checked on my bike, which included topping off the tires with air.  At this point it was a waiting game to get started.  I had managed to keep calm most of the morning. 

Swim: Wetsuit on and ready to go.  We had to start entering the water at 6:40am, which means you must tread water for almost 20 minutes before race start.  The water was a chilly 62 degrees and I remember some hesitancy as I went to jump in.  There was no turning back for me now, I am committed to this and jumped in.  I made my way toward the starting line and tried to stay afloat without exerting too much energy.  I thought I had a pretty good starting position, not too far up front, but not too far back.  While in the water I heard the male pros head out and then the female pros.  Now our turn!  Before I knew it the cannon went off and all 2800 people started what is a mass start!  Ron took a video to capture the feel for the start……crazy!  It took a long time to get into a groove.  At first I thought the neoprene cap was restricting my breathing, so I stopped to adjust that.  I slowed up several times just trying to stay calm and not get overwhelmed by the mass number of people swimming over, under, and around me. About a 1/3 into the swim I felt like I was starting to get into a smooth swim.  There was not any point during the swim where I did not see another athlete.  I remember after making the turn to head back toward the Mill Ave. Bridge it felt like it was never getting any closer.  As I approached the swim exit I anticipated a longer than planned swim.  The swim exit is a steep stairwell and fortunately volunteers are there to pull you up.  As I started out of the water I remember slipping on the stairs and hitting my shin.  Fortunately it did not impact me at the time, but I did notice a nice bruise the next day. There were also plenty of “pullers,” volunteers to pull off your wetsuit and this saves a lot of time and energy. I remember being thankful to finish the swim and get ready to head out on the bike!

Swim: 1:22:43

T1: 7:54

Bike: After grabbing my bike transition bag I proceeded to the changing tent.  A volunteer was assigned to each athlete and they were AWESOME!  I have no idea what my volunteer’s name was but she was an angel!  She helped get all my equiptment out of my bag, pulled the socks from my shoes, sunglasses from my shoed, and put my wetsuit back in the bag.  They were incredibly helpful.  As I got ready to get my bike, volunteers were also there to slather you up with sunscreen.  I took advantage of this convenience, grabbed my bike and started out for the 112 miles of riding. 

The bike consisted of 3 loops, mostly flat with a slight incline out the beeline highway to Fountain Hills.  I tried to focus on not pushing too hard on the first loop.  There was a slight headwind going out on the first loop, which worked to my advantage coming back in to Tempe from that loop, there was a point where I averaged 26 mph!!!  Wish I could hold that consistently.  Ron, Nancy, and a few friends from AZ were also out on the first loop to cheer me on!  It was so great to see Ron and then Nancy, Amy, and Jason coming back in from the first loop.  A good motivator! 

Heading back into the turn around from the first loop I was feeling pretty strong.  I tried to push a little harder on the second loop heading out to Fountain Hills.  The headwind had diminished some on the way out, but we also had a headwind coming back into Tempe.  I was really hoping to have another fast return, but didn’t quite go as fast as the first loop.  Coming in from the second loop, I stopped for the special needs bag and swapped out water bottles and used the bathroom.  For some reason I did not have the need to go on the bike today.  I was trying to stick with my nutrition plan, falling a little behind but not too bad.  I got down 2 power bars and half the crackers.  I planned to try and finish the last 2 power bars and accelerade before finishing the bike to be ready and full for the run.  I experienced a near miss accident coming in from the second loop.  As I was passing a group of athletes I saw another rider start to come out to pass in my lane.  Fortunately the guy behind me yelled and I also yelled and he went back into the pack.  Fortunately I did not get hit, but as I turned around to look I saw that he went down.  Not sure of the outcome, but relieved he did not hit me.  The athlete behind me later told me that he was “inches from your back tire” which meant it got a little closer than I had thought to a crash. The second loop was finished and I was back out for the third and final loop.  I was starting to feel it, but managed to keep up a decent pace for the third loop. 

This was it, the final loop on the bike.  I tried to remind myself to take in the moment, scenary, and experience.  This was awesome!!!!  Fortunately the third loop was uneventful, no near misses with other riders.  I began to notice that I was experiencing some stomach cramping, but as long as I stayed in aero position I was good.  It didn’t seem to enter my mind or impact my race plan.  As I finished the third loop and came into the transition area, the crowd was amazing.  Lots of support and people cheering you home!!!  As much as I love biking, I was grateful to be off the bike and give my butt a break.

Bike: 5:45:03

T2: 7:09

Run: Well I finished the bike, handed it off to a volunteer, grabbed my run bag and headed right to the port-o-potty.  My stomach was not feeling great L I headed into the changing tent and had another fabulous volunteer help me.  My legs definitely felt heavy, but outside of the stomach cramping I was feeling pretty good.  The volunteer again helped arrange my gear to get me going and made the transition so much smoother.  Thank you!

As I started out of the changing tent, I kept it to a walk.  As soon as I hit the timing mat I tried to pick it up to a slow trot.  I started thinking to myself “ok I can do this, just keep up the trot.”  Well, the first mile went well but that damn stomach cramping started to bother me again.  This was going to be a long run, and I was going to get to know the port-o-potties really well……yuck!  I managed to keep up a slow jog for the first loop of the run (there are 3 loops total), walking through the aid stations and having to stop at the bathroom twice.  As I was halfway through the first lap I had the pleasure of being passed by the two top pro women finishing their third lap, Linsey Corbin and Meredith Kessler.  This is one of the best aspects of Triathlon, actually racing with the pros, seeing them in transition, and during the race.  But then reality set back in and I realized they are finishing and I have 2 more loops of this marathon.  The great thing about this venue and run, you get to pass through the transition/finish line area about 6 times before finishing which means lots of people cheering and supporting!

So as I headed back out for the second loop I was still trying to keep a slow jog pace, but having to walk more and more.  This stomach issue was not resolving.  Fortunately I couldn’t go any faster, I couldn’t get any gels down to help keep my nutrition up.  I continued to drink lots of water and tried to drink coke at all the aid stations.  I also attempted to eat pretzels and potato chips at the aid station, but they were not helping L I visits to the bathroom were becoming more frequent during the second loop and I actually began to question if I could finish this thing.  One of the hardest points of the race was coming through the transition area about to head out on the third loop and having spectators congratulating me on “finishing strong.”  They thought I was ready to head into the finish, WRONG, one more loop to go! 

The beginning of the third loop was the most challenging mentally.  I remember having tears come to my eyes beginning to wonder how I would do this.  Time was ticking away….I came across another female athlete, I believe her name was Linda.  She was also walking and said she was dealing with stomach issues.  We got to talking and walking and she really helped to keep my spirits up.  I realized I would most likely be walking the entire third loop, but also realized that I may still finish around 13 hours.  At this point I wiped out the poor me attitude, picked up the walking pace and pushed on!!!  This was my first Ironman, I would overcome! The volunteers at this race do not disappoint.  They continued to support, cheer, and provide nutrition with the same energy throughout my entire 5 hours and 38 minutes on the run course.  As I hit mile 24, I remember looking at my watch….12 hours 43 minutes. I thought to myself, just pick it up, run to the finish and I could still make 13 hours.  So that is what I did and what a finish it was.  I remember coming into the final stretch, the cheering from the crowd, the music coming from the finish chute.  As I came around transition this was finally the time I could go left to the finish instead of right for another loop J With about 500 yards left I heard someone yelling “You did it hun, you did it!”  I look up and see Ron…..With all my energy I had left I picked it up to bring it home!  I was so overwhelmed with the experience that I didn’t even listen for my name, either way I AM AN IRONMAN!!! 

Run: 5:38:36

Final: 13:01:25

50^th out of 127 in age group; 1242 overall out of 2940 finishers!  Managed to finish in the top 50 pecent…not too bad!

What an experience!!!  The most common question I get is would I do it again?  Absolutely and planning to next summer!!!!

 

Chesapeakeman Aquavelo, Steamtown, and Savage Century

As usual, I’ve procrastinated on keeping up with the blog.  So, I thought I would write about three events in one blog.  Over a 3 week period I completed 3 events: the Chesapeakeman Aquavelo, Steamtown Marathon, and the Savage Century.

The Chesapeakeman Aquavelo was a 2.4 mile swim and 112 mile bike.  I had planned to do this and Steamtown as Ironman preparation.  My friend, Kate was also doing this race but at the last minute she switched over to doing the full ultra-distance.  This meant she would be doing the 26.2 mile run at the end.  We had to drive down and pick up our race bibs and rack our bikes the day before.  The race was organized by Tricolumbia and they do a fantastic job!  Of course we had to pack everything possibly needed and the shuttle was full.  We had the cooler, each had two wetsuits (depending on water temperatures), and lots of nutrition.  After going to packet pick up, we headed over to Great Marsh Park to rack our bikes and check out transition.  The water looked calm and Kate mentioned that the swim did not look that far….but we had to do two laps.  Bikes were racked and I used my new gadget the “rack jacket” to cover my seat and handlebars in the event of rain…..good thing I did.  After checking into the hotel, we headed over to the pre-race talk and dinner.  Of course we had to enjoy an adult beverage with dinner, just to calm the nerves.  After returning to the room we each spent lots of time organizing our transition and ‘special needs’ bags. 

 

Race day morning and getting up at the butt crack of dawn.  My new favorite channel to keep on during hotel stays…TV Land.  Three’s Company on again at 4am!  After having some breakfast we are off to the races.  The shuttle to the start went smoothly and before we knew it we were at the race start, about an hour early.  Unfortunately the water was not so calm, instead it was quite choppy and the winds were gusty.  I was starting to second guess my decision to wear the sleeveless wetsuit, but too late to change my mind now.  Finally it came time to start and we slowly waded into the water.  It was a mass start, about 400 people and we were off!  Two laps to equal 2.4 miles.  The swim had its ups and downs.  Turns out the water temperature was perfect for the sleeveless wetsuit.  However this did not help the choppy water from whacking me in the face quite often.  I got off course a few times, but managed to finish the first loop feeling pretty good.  That was when I got clobbered over the head from another swimmers arm/hand.  Fortunately the water was shallow enough to stand up because it knocked me off my game for a moment.  After taking a moment, I was back to the second loop.  My swim turned out to be great!   I was able to accomplish my goal with a time of 1 hour 19 minutes. 

On to the bike!  After a quick transition I was ready to take on the 112 miles of biking.  The ride started out great…lots of passing other athletes in the first portion.  As we headed out into the blackwater reserve, the headwind also started to make its presence known!  The bike course was two loops and it couldn’t get any flatter.  Overall the course was great, expect for one section of really bumpy road and that god awful headwind.  I finished the first loop and headed into the special needs tent to replace water bottles.  The second loop was a little more quiet, not as many racers to be seen.  I didn’t see many other women on the course, however there was one female doing the aquavelo and in my age group.  I passed her on the first loop and she must have passed me during the special needs stop.  Heading out on the second loop I passed her again.  Secretly I have the goal in my head to have the least amount of women pass me on the bike; therefore I had to stay ahead.  Unfortunately I slowed down a few times to relieve myself from all the fluids I took in and she caught me.  I decided to just stay behind her for a little bit before making my pass closer to the finish.  I was heading into the last 15 miles on the course and made my move.  At this point I decided to just hunker down in aero and push to the finish.  Fortunately I did because she finished 20 seconds behind me!!  I must admit that after finishing the swim and bike I had a hard time imagining doing a marathon, but that will soon happen. 

I stayed around after finishing watching Kate finish the bike and head out for the run.  Fortunately they offered the high school locker room to shower because I was kind of disgusting and couldn’t even stand my own stench!  I was able to take a quick shower and head back out to support Kate.  It was a great race and fun to cheer everyone on till the end!  Kate did awesome in the run and finished strong.  I must also give a shout out to the all the volunteers for the race….they are what make the race successful and fun!!!  Below are some pics of Kate finishing the bike and during the run:

 

 

The next weekend I was registered to do the Steamtown Marathon.  I wasn’t sure whether I was really ready to run a marathon, but thought I would give it a shot.  We had a great group up for the race including Kate, Karen, Mary Ellen, David, and Andy.  After visiting a local candy shop that Kate was familiar with we went to pack pick up for our race numbers.  What a smooth and easy process, most likely because the race was a smaller one, only 2000 people running.  We all got together for a great dinner at a local Italian restaurant called Sibios.  We enjoyed a great dinner and great company!  Of course when you put a bunch of athletes together most discussions are on the topic of races, training, food, and drink….and this night did not disappoint!!  After getting back to the room, Kate, Karen, and I decided to call it an early night and were all in bed by 9:30pm!! 

We were up nice and early for race morning, which included coffee, breakfast, organizing our race attire, and for me…making sure I put enough blister powder in my running shoes.  It turned out to be great weather, a cool 40 degrees at the start and overcast.  Getting to the start was smooth, taking the bus from the finish to the starting line.  Upon arriving to Forest City High School was great, we were welcomed by the students cheering us on!!  It was great to be able to take shelter from the cold before the start in the school.  Before we knew it we were ready for the start of the race.  David and Andy were way ahead of us, as they were trying to run a Boston Qualifying time.  Kate, Karen, Mary Ellen, and I hung together for the first half and then slowly separated for the second half.  I definitely could tell that I have not been running or trained for this race.  I was pretty sore by the halfway mark, to include a nagging hip/IT pain and feeling achy all over.  I figured I would run at least 20-22 miles and walk the rest.  By the time I reached 22 miles I figured that walking would only prolong the pain, so I decided to keep up the slow jog pace to finish in 4 hours and 40 minutes.  Not my best time, but not my worst.  At least I know I can run that distance J As for the race, it was beautiful.  All the leaves were beautiful fall colors and there was great support from locals along the way.  They also had the best post-race food….pizza and pierogies!!!  This would definitely be a marathon I would do again! 

 

A week later, and I decided to do the Savage Century bike ride.  I had some company with Dave, a fellow master swimmer from the YMCA.  The Savage Century is known for having some intense climbs and it did not disappoint!  The cue sheet said that over the 103.9 miles there was 8,900 feet of climbing….that’s a lot of climbing!  It was a pretty chilly morning, I think the temperature read 30 degrees on my drive down.  I had 3 shirts, a bike jersey, winter run pants underneath bike shorts, two pairs of gloves, running hat and helmet, and shoe covers.  I was still pretty cold for the first half! The first quarter of the ride was pretty flat with some rollers, nothing too difficult.  We hit the first rest stop, loaded up on food and drink, and off we went for the hardest ride I’ve ever done!  The website for this ride describes 4 tough climbs, they lied, it was more like 6 or 7!  I managed to tackle the first 3 climbs pretty well.  We got a little bit of a break and had some flat road riding along one of the dams.  It was a beautiful day and I was lucky enough to see an Eagle flying over the water and secure itself a fish!  Just before the 4^th and hardest climb we had an unplanned pit stop for Dave to fix a flat.  After getting the tire changed we were off to tackle Duck Hill.  This was a 16% grade climb and it did not disappoint.  My legs were screaming and I was getting up the hill in my lowest gear.  I was thinking to walk up the hill, but wanted to keep trying the climb.  There were several other bikers walking up and then another rider passed me and decided to hop off his bike right in front of me.  This was it….my excuse to hop off my bike and walk the rest.  I thought I would not have to walk a hill, but I had no shame in walking this one!  The next rest stop was shortly after this massive hill and it was needed!  Unfortunately Dave had some more technical issues with his bike and his front derailer was no longer shifting to the big ring.  Fortunately it was not the other way around or he would not have been able to finish the remaining hills.  We headed out from the rest stop and encountered a long, slow climb on Red Hill.  After completing this one it was mostly just rolling hills on the way home.  Both Dave and I were pretty spent by the time we hit the last rest stop and about 20 miles from the finish.  We decided to make the stop quick because it would be that much more difficult to get back on the bike and ride to the finish.  This last stretch of riding proved to be some intense character building!  My right knee hurt from the climbing and at times brought tears to my eyes when I hit even a small hill.  My legs were toast and my chest started to feel congested.  I had to dig deeper than ever before to finish this ride, but I did!  I tried to pull some motivation from the athletes that were racing Kona Ironman World Championship at the same time….thousands of miles away.  By the time we got back to the finish I was spent…  Let’s just say that this was first AND last time that I will do that ride!!!!!

The Elevation Profile for the Savage Century

And here is the description of the ride:

The White Clay Bicycle Club invites you to come out and take the challenge as it once again hosts the 34th annual Savage Century ride, one of the most scenic and challenging rides in our area (especially if you choose one of the longer routes). Select a route – 40, 60, 75 or 100 miles – and enjoy one of the premier rides in the mid-Atlantic region hosted by the White Clay Bicycle Club. The 40- and 60-mile loops have a few shorter climbs, while the major hills are on the 75- and 100-mile loops!

Many have enjoyed the challenge of the Savage as a “ride of passage”, while others return year after year to simply enjoy the rural beauty of Chester and Lancaster Counties – from the simple charm of Pennsylvania Dutch and Amish farmlands to the scenic vistas from the hills along the Susquehanna River. Warm up on the rolling hills heading west out of Newark, DE toward Nottingham, PA. Then head for the hills and put your training to the test, on the infamous Bald Eagle Hill, Fishing Creek Hill, and Duck Hill!

For those new to the Savage Century, it is recommended for the longer routes that bikes be equipped with a low gear of about 40 gear-inches (e.g. 28 tooth rear sprocket and 42-tooth chain ring on a typical road bike with a 27 inch tire) or lower to prevent undue straining of your knees on the major hills. Come for the ride, ride for the challenge!

Major Hills of the Savage	Total Climb(ft)	Total Distance (mi)	Avg. Grade	Max Grade
Duck Hill	190	0.31	12%	16%
Fishing Creek	366	0.77	9%	16%
Bald Eagle	246	0.56	8%	11%
Red Hill	553	2.43	4%	8%

So I am officially done racing until Arizona Ironman on 11/18/12!  Let’s just hope I can recover from these last few weeks and pump out 4 more weeks of training!!!!   

Road to Recovery (warning....it is long)

Road to Recovery and AZIM!

 

I’ve written a few race blogs this year and have really enjoyed being able to document the races and some of the little things that I want to remember. I thought that it would also be a good idea to write about my recovery process from plantar fasciitis, especially since it has pretty much consumed a majority of my year and the entire race season.  I am also scheduled to complete my first full ironman this year and really hope to reach that goal, despite an injury.

 

I initially began to notice having a slight case of plantar fasciitis in December, 2011 after trying to make the transition to running in Vibrim Five Fingers.  I had just finished facing a really great season.  I had completed 3 marathons and 2 half ironmans.  I finished off the season with the Philadelphia Marathon (racing in another person’s name) and had a PR of 3:51.  My other PR was at the Philadelphia Rock and Roll half marathon (again racing in another person’s name) with a time of 1:48.  I wanted to take the off season and work on improving my running form and thought using the five fingers would help.  I thought I had made the transition slowly, but began noticing the foot pain after running just over a mile in the shoes.  I immediately stopped running in them and went back to my trusty Brooks Defyance.  My feet were feeling better within a couple weeks.  I then decided to get a new pair of running shoes and went with the Brooks Ghost instead of the newer Defyance model.  At first they were working out pretty good.  I was hoping to try to set another PR at Rutgers Half Marathon in April and started to ramp up my training toward the end of January, 2012.  I was trying to run 4 days/week: long run on the weekend, 3 shorter runs during the week (one tempo, one interval, and one recovery/slow run).  I began noticing that the pain in my left foot started to return.  I also noticed that because of the pain during my running that my left hamstring and hip were also starting to hurt.  I figured that this was a result of possible gait change trying to compensate for the foot pain. 

 

Once I started noticing pain in my hamstring and hip, I thought I better nip this thing in the butt before it gets even worse.  Because of all my infinite wisdom, I decided I would just skip the middle man and just go right to a physical therapist since I knew that is what would be recommended.  I did some research and also at the recommendation from the owner of a local running store, I chose Kinetic Physical Therapy. 

 

I went to PT twice a week for just under 3 months.  The focus was mostly on foot and ankle strengthening exercises, calf strengthening, and also stretching out the calf muscle.  I do think that the PT helped, especially when the physical therapist did work on my foot.   I would describe it as the ultimate foot massage, although I don’t think he would be happy with this description.  During PT I managed to complete the Cherry Blossom 10 mile run with a PR and also the Rutgers Half Marathon (not at PR).   I “graduated” from PT with the goal to continue to do the exercises and stay on the road to recovery. 

 

I started out the triathlon season with New Jersey Devilman, a “half lite” race.  I had bought new Zoot racing shoes and wore them for the race.  They did not work out and I ended up running on my toes the second half of a 9 mile run due to heal pain.  Needless to say those shoes were returned (after washing them up from the race).  Since I’ve had good results with Brooks, I decided to get the Brooks Launch as my race shoe.  They seemed to be working out well and I used them for the Eagleman Half Ironman in June.  My swim and bike were great, but run was rough (refer to other race blog).  I continued to train in the Launch, but the foot pain continued and at times it was difficult to walk after a longer run.  I made the decision that if the pain continued after the DITR Tri I would call a sports doctor about the issue.  So, after DITR and ongoing pain I did some research and decided to make an appointment with a doctor from the Rothman Institute. 

 

I did the research and found a sports doctor that seemed to be a good fit, Dr. Michael Ross.  At my first appointment in early July he determined that another issue related to running was some hip weakness. What this means is more PT to work on hip strengthening, but before that I needed to have an MRI to rule out a stress fracture in my foot.  I have to admit that at this point, almost 7 months after the pain started, I almost hoped for a stress fracture…..at least there would be something to fix and a resolution to the pain.  After having the MRI, I was fortunate to find out that there was not a stress fracture.  This meant that the pain was related to an overuse injury.  Dr. Ross made some additional recommendations, to include completing an asthma/breathing assessment and gait analysis.  He had said that some injuries below the knee are a result of exercise induced asthma.  This is because the oxygen primarily supports the larger muscle groups, depleting the smaller muscles from much needed oxygen and subsequently leading to injury.  He also supported the idea of working to improve running form, which was an idea I planned to implement. 

 

I scheduled the breathing/asthma assessment, but also planned to work on improving running form.  I started doing a lot of research on run form, specifically the pose method that is supported by Crossfit, as well as research on shoes that have a more minimal heel to toe drop ratio.  I reconnected with an old high school friend (Jeremiah Williams) who now owns his own Crossfit gym and met with him to work on learning and practicing some running drills to improve form.  He supports the Pose method, which I encourage everyone to learn about.  Without getting into too much detail, the main focus is on proper run form, higher cadence, and midfoot landing.  After meeting with Jeremiah and learning some drills and strength training tools to improve my run, I was really hopeful to get this injury under control.  Surprisingly, I also went back to using my Vibrim Five Fingers for many of the drills and really feel like they were helpful.  I was not running for distance at this point and was running drills under a mile.  Although I was hopeful, I continued to question whether I would be able to complete my goal at the Arizona Ironman…..  As for the breathing/asthma assessment, I was just above the limit for treating possible asthma.  At this point Dr. Ross did not want to prescribe asthma medication, although I did have some constriction in the small airways of the lungs. 

 

Training continued, to include biking and swimming and doing the running drills.  The concept of midfoot running really made sense!  I started back at physical therapy for hip strengthening and continued with the drills. Over the last 6 months I also did some research on the Newtown running shoe.  After many months of consideration, I finally decided to buy them.  They are not cheap, but they claim to help you land on the midfoot.  I continued my training in the new shoes and doing the running drills.  I also returned to see Dr. Ross for the running gait analysis.  He videotaped my run from behind and from the side in both my Brooks Launch and Newtons.  Without going into major detail, it came down to the fact that I was a more efficient runner in the Newtons!!!! He based this on my original breathing analysis and my breathing in the Newtons.  More efficient means that I can run faster before hitting my lactate threshold.  This is awesome news….I think I am on my way to improvement!!!!

 

Now I am starting to think “why didn’t I take these steps to start with???” and “why didn’t I seek out the miracle doctor from the get go????”  But, no use kicking myself in the butt now.  During my run analysis, I learned that Dr. Ross also does a bike analysis/fit.  Why not keep going with further assessment, especially if insurance is covering the cost?!?!?!  So, I went back to see Dr. Ross for the final appointment and bike fit.  He went through the same baseline assessment of breathing (as he did at the last two appointments) and this time my baseline was just below normal.  I heard him shout “yes…that means I can treat you!!!”  Basically he was holding off on prescribing any asthma medication because I was borderline, but this time I was below the normal limit which means that medication may actually help with some breathing issues.  Onto the bike fit…..He had me on my bike on the trainer to assess breathing efficiency in my current position and also videotaped my position from the side.  After evaluating my right leg angle (when fully extended in the saddle), he made some adjustments to raise my seat and move my saddle forward.  Results: less movement in my upper body while riding in aero and I also became more efficient in breathing with the new position.  During the appointment, he also took extra time to teach me how to mount and dismount my bike while running and keeping my shoes clipped onto the pedals. 

 

Dr. Ross has been such a great resource, he spent time to explain the problems and also discuss solutions.  He was not quick to prescribe a medication and did not tell me to stop running.  I feel like I am finally on my road to recovery from this injury.  I realize that I still have to build up my running and I’m not running my best, but I also have the confidence that I will complete my first Ironman in November!  I will still push to complete the race under my original goal of 12 hours, but also realize that with the injury I may take a bit longer, possible 14-15 hours.  Either way…..I will finish!  I know that I am not “out of the woods” just yet, but will continue to work through it.  I must admit that this injury has been trying, physically, mentally, and emotionally.  It may not sound significant, but it has been tough.  I am my own worst critic.  I have learned to read and respect my body more, especially when it is sending me messages.  I have also learned about pushing through and not be defeated (especially self-defeat)!  I have used other stories for inspiration, especially those triathletes who have overcome more devastating injuries or illnesses to complete races.  Two athletes that come to mind are Jon “Blazeman” Blais and Jordan Rapp.  I won’t go into detail about their individual stories, but encourage you to read about them.  They both have proven that we can overcome limitations to accomplish our goals! 

 

I’m still not done my triathlon season; still have three more races to go.  Stay tuned…….

North East Triathlon

North East Triathlon, North East, MD 8/12/12

 

Early in the year I worked hard on developing my race calendar for 2012.  Picking races that would hopefully help me prepare for the full distance Ironman that I am scheduled to complete on November 18, 2012.  As it turns out, I have not had the best training year due to the plantar fasciitis.  This led me to make the decision to transfer from the Olympic distance to Sprint distance race for North East Tri.  My foot continued to bother me after DITR Tri and I decided to rest it until this race.  So, although my decision to shorten the distance was difficult, I also knew that it was probably the safest thing to do. 

 

Despite my disappointment of my foot not healing and doing the short distance race, I was still looking forward to going that day.  I was fortunate to race with great friends that day, to include Kate, David, Trish, and Karen.  Race day was beautiful, sunny, cool morning, with a warm afternoon.  North East, MD is also a quaint little town that I think is worth visiting for the afternoon and tapping the day off with a delicious bite to eat in town. 

 

After getting set up in transition, Trish, Karen, and I headed off to the dock for our Sprint start.  There were two waves of racers and we were broken up into male and female.  The water temperature was quite steamy again, a balmy 85 degrees.  This was probably better because getting into and out of my wetsuit (aka sausage suite) may have actually taken longer than the swim itself!  This was the first swim this year where it felt like it was more of a contact sport.  I don’t think it was that there were more races, but that it was a short distance and most people push harder.  Anyway, I remember bumping, hitting, kicking, and swimming over several other races.  I figure that this is good practice for my ironman when I will be starting with 2000 people!!!  The swim went by pretty fast and it was tough to sight with the bright sun glare.  I felt pretty confident with my swim, although I wasn’t sure how I placed overall at this point. 

 

After a little run out of the water and back to transition, I was off onto the bike!  I’m always a little relieved after finishing the swim and starting the bike.  The first half of the bike course and nice, some rolling hills and decent flats.  I managed to pass a number of men on the bike, as well as a handful of women.  The second half of the course was a little more hilly, but I tried to power through them knowing I was only biking 16 miles.  I managed to pass another female on the second half, but I noticed that I saw fewer and fewer people on the bike, could this be because I was so incredibly fast I passed most other racers?????

 

 

 

Heading into transition 2, I was apprehensive about having to take on the run.  It was only a 5K, but I also have not been running since early July…..I was also working to incorporate some new running form during this race (more of the midfoot strike with better posture).  As I headed out onto the run, I was able to check out the competition in front of me since it was an out and back course.  During the first quarter of the run, I didn’t see many racers coming back, however the top men started showing up soon after that.  My focus for the run was to 1) not injure myself, 2) try to push just hard enough, 3) have fun!  But this competitive side keeps coming out and I started to monitor the number of women in front of me as they were coming back.  I had two women pass me on the first half of the course and noticed that by the turn around there were only two more women in front.  So that meant that coming into the second half I was in fifth place overall for women!  Even though I tried to keep my place, I did have another woman pass me on the way back in.  I must admit that during the last stretch into the finish line (about a quarter mile), I was trying to get some glimpses behind me to make sure I wouldn’t get passed J  I finished feeling pretty good and ended up coming 1^st in my age group! Finish time of 1:34:07!

 

It was an all-around great day for our group that went down….David came 1^st in his age group and Kate also placed 1^st in Athena!!  After the awards, we enjoyed some fine food and drink at the well-known Woody’s along main street.  I also have to give kudos to Piranha Sports!  This was the third race I’ve done with them this year and each one has been well organized with great race support and food for afterwards!