Time To Shake It Off and Do The Damn Thing!

[ironteam2009] coaches e-mail week 8

Hi Team,

We hope you had a wonderful Christmas and have fun, safe plans to ring in the new year. We are starting a recovery week so enjoy the shorter less intense workouts and let your body relax a bit.

We have one swim workout during the week (details below) and our first team open water swim next weekend!

Things you need to know for Saturday: We will meet at Lake Del Valle in Livermore http://www.ebparks.org/parks/del_valle . at 9am. The website has directions and please note that a $6 per car entry fee is charged so I suggest you carpool. (If you want to become a member of the parks for $50 per year you will not have to pay park entrance fees – this includes Shadow Cliffs which is a great place for open water swimming as well.)

What we are doing: OPEN WATER SWIM (bring wetsuit, goggles, body glide, towel, optional - gloves, booties, squid lid)

***ALSO PLEASE PLAN ON CHANGING CLOTHES COMPLETELY AFTER THE SWIM SO YOU START THE REST OF YOUR WORKOUT DRY AND WARMER***

We highly recommend bringing a thermos with something warm to drink after the swim as well. There will be bathrooms to change in.

SPIN (bring bike, trainer, etc for a spin workout)

RUN (shoes, hat, run gear)

NUTRITION for a 5 ½ hour workout which includes plenty of fluids (bring your own refills), bars, gels, and recovery food! Plan to bring a recovery drink (for immediate consumption) and a lunch size meal for post workout as there are no convenient places to buy food nearby.


Nancy, Dave, Wayne and Alex



Swim Workout

Tuesday Focus- pacing while sighting

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

2x50 (Scull,S) L4 10* RI

Main Sets

6x100 L5 15* RI pay attention to your times and try to keep them all the same with a nice relaxed stroke

(G2=7x100 G3=8x100)

4x100 L5 15* RI sight once each lap and make sure you focus on something (pick an object before you start)

(G2=5x100 G3=6x100) *Check your times on these as well. Notice how much of an impact sighting has.

Try sighting with a different method on some of the 100s (1-crocodile crawl – barely lifting your eyes above the surface 2-lift head forward to sight, turn head to side to breath, then back down 3-turn head to side to breath, swing it forward to sight, then back down)

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the warm down if you wish

Totals: G1=1700 G2=2000 G3=2300

Just feeling like im in a little slump....

Maybe it's the holidays and being away from the people that I love. The new year will start soon and the focus and determination will return...

First Meltdown

Tonight was the very first time since the start of training that I had a meltdown. I questioned my sanity, my capability, my commitment.. whether or not I could actually complete my ultimate goal of finishing a full Ironman. I fell apart completely during the coached swim workout. I was overwhelmed with a sense of panic...sobbing in the pool, unable to control my tears. I had never been so challenged physically. If I already feel like I may drown in the pool... then how in the hell am I ever going to be able to swim 2.4 miles? I actually allowed myself to admit that was scared to death that I would not be able to complete the swim. Thankfully I have great teammates. I was given words of encouragement and shared stories of personal experiences. Tonight was a tough night but tomorrow brings in a new day to try again.

Please remember im doing my part. I won't quit ... if you promise not to quit on me. Together we can make a difference. Please choose a cause and donate today. With love and many happy wishes for the holidays, Belinda

This Weeks Swim Workout

SWIM WORKOUTS:

MONDAY

Please try to make the coached workout but if you absolutely cannot – do the following:

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

4x50 (Scull,S) L4 10* RI

Main Sets

4x25 L4 10*RI Focus on how each phase of the pull feels, 1-the beginning or catch, 2-the pull, 3-the transition from pull to push, 4-and the finish (push)

4x100 L5 15*RI feeling the water in each of the phases as in the previous set

4x100 L5 15*RI Check your times and try to make them all the same- record your “normal” time in your log

(G2=6x100)

(G3=8x100)

4x25 L5 20*RI Breath control (3 breaths on first 25, 2 on second, 1 on third and 0 on fourth) if this is too difficult, stick with the # of breaths that is a challenge on all 4

200 L5 straight swim alternate breathing (every 3, 2L-2R, by lap, or every 3 on odd lengths then every 5 on the even lengths)

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the warm down if you wish

Totals: G1=2000 G2=2300 G3=2600


Tuesday Focus- Feeling the pace

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

2x50 (Scull,S) L4 10* RI

Main Sets

6x150 (50-L6,100-L5) 15* RI Swim 50 yards at L6, then back off the intensity to L5 for the remaining 100 yards – no rest between - maintain nice long front quadrant (1/2 CU swimming)

(G2=7x150 G3-8x150)

4x50 descend (L4-5-6-7) 15*RI keep the form the same, just raise the intensity a little with each 50. Check your times and they should get aprox 2 seconds faster each 50

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the warm down if you wish

Totals: G1=1800 G2=2050 G3=2300


Friday

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

(G2=4x50 (choice drill,S L4 10* RI)

4x25 L4 10* RI for each 25 focus on powerful execution of one of the 4 phases of the pull as taught on Monday night (1-catch, 2-pull, 3-transition, 4-push)

Main Sets

3x200 L4 30*RI keep the effort easy and go through your skills inventory in your head (balance, rotation, 1/2

(G3=4x200) CU, extending in front, alternate breathing, exhaling completely, face and jaw relaxed, etc.)

Track your times (add them together excluding the 1 ½ minutes of rest you had)

600 L5 Ironman pace - straight swim should be faster than the 200 times added together

(G3=800)

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the
warm down if you wish

Totals: G1=1900 G2=2200 G3=2500

BONK DAY

Well I survived the day with minimal injury to myself and others. As I said in my last post, we were instructed to stop any intake of food after 6 pm on Friday night... prior to Saturday's 6 1/2 hour training day. I can honestly say that I did not cheat... even though I was tempted by all the yummy foods my coworkers were eating at our annual holiday dinner. I was famished the entire evening and even in my sleep.
The objective was to teach us how to evaluate our bodies ... to be aware of how we may feel if calories were low or depleted during our event. And how to prevent and or recover from the feeling of being "BONKED". During the first half of the morning we did 40 minutes on the trainer performing various drills and then ran for 20 min. This exercise was repeated 3 times. We were limited to only liquids and electrolytes as our intake. During the trainer/run session I didn't feel any changes until the 2nd run. My calves started to feel a little tighter as I ran but I pushed through. I finished the run and hopped on the bike for the 3rd and final session. It was at that point that I could feel a low grade headache starting just at the back of my head. Then during the final run my body just felt really cold. I wasnt sure if the temperature had dropped or if my body was starting to feel the effects of the calorie depletion. I have never been cold on a run.. if anything I have always felt too hot.. thats why I always run with only the minimum on.
Luckily the last run signified that the first half of the long training day was ending. We were then allowed a 30 min break to have lunch. I had never been so happy to have packed an actual cooler for myself. I just sat there in the parking lot of Sports Basement with all my yummy food.. I felt like I had won the Lotto.. pure contentment!
The remaining half of the day involved evaluation of bike skills and a session of core/strength training. I actually enjoyed the bike skills aspect. We had to do slow drive bys to pick up water bottles from the ground or just the opposite... to set water bottles upright onto the ground. We practiced switching water bottles from various cages on our bikes, handing off water bottles from person to person, riding with no hands.. we even practiced slow speed controlled skills. We were maneuvered our way through an obstacle course... attempting tight turns with minimal speed on our bikes. The idea was that we try t maintain control of our bikes as we followed the course ahead. I did the drill several time... once successfully, another time running over a few cones... and a 3rd time where I ended up just flopping over onto my side on the asphalt. It was a a pretty tame fall.. I was almost at a standstill by the time I fell over. I ended up falling in such a way that I jabbed myself in the ribs with my own elbow. It took my breathe away.. and all I could feel was a very sharp pain on the left side of my rib cage. I managed to recoup, catch my breathe and pushed myself through the rest of the day.
I still have pain but its tolerable.. I think I may have just bruised myself badly. Its really annoying because it slows my ability to follow the scheduled training... grrr. I have a Coached swim workout this evening... should be interesting..




**A teammate did manage to BONK. He was doing really well and then all of a sudden while on the bike he felt light headed, lost feeling of the muscles in his legs, and he was shakey and cold. The coaches recognized the symptoms and immediately had him stop and take liquids, electrolyte and food. He managed to recover and continue on with the rest of the training.

Saturdays 6 1/2 Hr Training Day

**I just received this email this evening. We were not informed about the dietary restrictions until now. Needless to say im upset because I have an office holiday dinner to attend at 6 pm Friday and another "casual, hello, have a drink," TNT reunion gathering after that.. Im still going to go to both functions... I just wont be able to enjoy the yummy food. Bummer :-(

Presidio Sports Basement @ 8:45 AM
610 Old Mason St. SF, CA 94129

Summary of Workout:
8:45 AM arrival. Prepare for 9:00AM start.

NO BREAKFAST FOR ATHLETES other than water and electrolytes. Last meal is previous evening prior to 6pm.

ROTATION ONE: 9:00-12:15, Group A does effort 1, Group B does effort 2

ROTATION TWO: 12:30-3:30, Group A does effort 2, Group B does effort 1

Effort 1: Bike skills, running, stretching and strength workout: You need to arrive in ride gear ready to ride, HELMET, tires pumped up, water bottles full, clothes on by 9:00, not starting to get geared up at 9:00.

Effort 2: Bike spinnerval/run workout: You need to have spin trainers set up by 9:00 AM, not starting to set up at 9:00 AM. We start the workout at 9:00 AM.

Group A: Kristie, Caesar, Ferdinand, & Sedonia’s mentor groups (Captains: Jess, Helen)

Group B: Marin, Joan, Hez, & Beau's mentor groups (Captains: Yi, Judy)

Groups switch at around 12:30 PM for second rotation of same activities listed below after a short recuperative lunch. Everyone should be hungry by now given no breakfast, and no food during first rotation effort.

Details of Workout:
Effort 1 details, first rotation (total of 3 hours 15 minutes, plus 15 minutes for changing/breaks):

1 hour 15 minutes in the parking lot. This group will split into 2 sub-groups.
Drills are as follows:
1. Counter Steering seminar
2. Slow speed cone work

Switch sub-groups after 1 hour and 30 minutes roughly
1. Water bottle exchange, everyone bring at least 3 water bottles
2. Slow speed bottle pickup
3. Gear Changing and braking overview, on bike and off bike

Run 20' level 5 (aerobic) warmup for stretching and strength training
Stretching 20 minutes
Strength 40 minutes

Effort 2 details, first rotation (3 hours 15 minutes, plus 15 minutes for post effort stretching)

3 x (40' spinnerval, 20' run)

Nutrition Details:
NO BREAKFAST FOR ATHLETES other than water and electrolytes. Last meal is previous evening prior to 6pm.

No food for the first rotation with both groups, athletes are meant to work without caloric intake, only water and electrolytes. No liquid or solid food. Second rotation they are encouraged to eat what they are experimenting with.

Small lunch at 12:30 when groups switch.

Wet weather alternative if parking lot is super slippery:

We will forgo the parking lot bike exercises and dig into an all team spinnerval/run, lengthening the run to 40' each repeat and then adding stretching and strength training at the end of the entire workout. We will not split the team if it is raining.

Our most recent email from the head Coach.... OOFA!

Team,

Yes Virginia there is a heart that benefits from repetitive aerobic
effort in that chest of yours.
Tomorrow is your day off from training. Take advantage of that. From
Tuesday the 16th through Sunday the 28th of December you are an
IRONMAN machine, churning out physical efforts day in and day out.
The efforts are not hard, but they are efforts. Listen to your body
and if you require a day off in there somewhere then be honest with
yourself and take the day off. The evaluation of your ability to
sustain effort over those 13 days comes down to three categories.
Pain....Discomfort....Fatigue.
If you are in pain, stop. If you are in discomfort, monitor and if
your form is faltering due to the discomfort then stop. If you are
fatigued, suck it up and keep going. Fatigue makes you stronger,
discomfort tunes your body to your mind, but pain sets you back.
Don't endure pain, listen to the discomfort and drive through the
fatigue.

If you have any questions, let us know.

Wayne





SWIM WORKOUTS FOR THIS WEEK:

Tuesday – Focus: Back to Basics: Balance and Rotation

Warm Up

200 (G2=300, G3=400)L3

2x50 (CU,S) L4 10*RI

100 Pull only with pull buoy if you have one (they may be available to borrow at the pool)

100 Pull only without pull buoy and try to find the same balance by pressing in the chest

Main Sets

2x500 L5 1’RI First one focus on balance (head, shoulders and hips at surface by pressing chest in)
Second one focus on rotation -from the hips, as a unit, as you extend your reach

G2 only 3x100 descend (L4,L5,L6) 15*RI (each swim gets faster by about 5 seconds)

G3 only 2x(3x100) descend 15*RI

Warm Down

2x100 L3 20*RI Focus on a swimming with perfect technique. You can incorporate drills and/or other strokes in the
warm down if you wish

Totals: G1=1700 G2=2100 G3=2500


Friday –Maintaining focus

Warm Up

200 (G2=300, G3=400) L3

4x50 (CU,S) L4 10*RI

Main Sets

2x200 L5 20*RI Focus on ½ catchup and extension in front of the stroke
(G2&3=3x200)

2x100 L6 15*RI try to maintain the long ½ catchup stroke you had in the 200s at the higher effort level
(G2&3=3x100)

2x200 L5 20*RI alternate breathing (every 3, 2L-2R, or by lap)
(G3 only =3x200)

2x100 L6 15*RI try to maintain the alternate breathing with the higher effort level
(G3 only = 3x100)

Warm Down

200 L4 Focus on a swimming with perfect technique. You can incorporate drills and/or other
strokes in the warm down if you wish

Totals: G1=1700 G2=2100 G3=2500

What a week!

I guess I ate my words after my last Blog. Apparently I injured myself after last Sundays swim and run workout. Trying new and different swim drills, we practiced an open water swim sighting exercise. Basically we had to swim a "fast doggie paddle".. while at the same time keeping our heads above water and focusing on an object ahead. I guess the strain of keeping my head up was too much for me. Later that night my neck began to get stiff... especially on the right side. Needless to say.. I didn't train all week and I was popping Flexiril (muscle relaxer) before bedtime. But by Saturday my neck seemed almost completely back to health, I even road 30 miles on my bike. I will definitely be more cautious as to which swim drills I choose to participate in. My mentor mentioned that I will have to be able to sight during the race.. and I completely understand that. Of course, I will take the time to be aware of my surroundings so that I don't swim off course. But swimming in that position for that long is unnecessary. For those of you that didn't know.. I was in a bad car accident in the Spring of 2007. My neck was what was injured in the accident.

Now as for the picture above.... as you can see that is my bike.. without a rear wheel. On Saturdays ride I got my very first flat tire. I had never changed a bike tire before. Thankfully I was with two other women that knew what to do. Under their guidance and with numbed fingers and a runny nose, I managed to successfully change the tire.. TWICE! Yes.. I said TWICE. The first time we took it all apart and could not find neither a tear or a hole. We thought it was because I had not checked the tire pressure before the start of the ride. I felt silly.. because all I did was "check it" with my fingers and it seemed hard enough. YES... sometimes I can be a real blonde about things...(no offense to blondes). So lesson learned.. always check the tire pressure EVERY TIME before the start of a ride. So we managed to piece it all back together and refilled the tire air. We were only about 1/4 of a mile down the road and again I got a flat in the same tire. This time around we decided to just switch out the the old tube with a new one and it worked. I guess there was tear after all that we had missed. With every new training day there is always something to learn... And now I know how to change a bicycle tire!

An Inspirational Video

First Month of Training Pics

Recovery week .. End of week 4

Some of my Ironman Teammates


Yay.. it has been officially 1 month since the start of my training! Im a leaner and meaner fighting machine! Okay... not so much but I really have improved. Lets see...

SWIM: When I first started I was gasping for air so much that it sounded like I was having a heart attack. Now.. I just sound like the sex fiend who breathes heavily into the phone. My swim stroke has improved tremendously but cardio wise, I still have a long way to go. The nausea issue has improved but still not all gone. I have an appt. with a neurologist on Dec. 15th to see what my problem is. Please cross your fingers that there's nothing physically wrong. But I guess we will cross that bridge when and if we get there. Until then I will continue to swim and strive for improvement.

BIKE: You should see my legs.... No joke, they are really getting stronger and more defined. Im starting to lose the "runners legs" and and am now getting the sexy "cyclers legs". Now if I could just bulk up my arms so that my arm warmers would stay up!

RUN: Im just enjoying this aspect of the entire process. Its my thing.. im in the "zone". Im not fast but im definitely steady. LOVE IT, LOVE IT and LOVE IT MORE!

** 7mos, 24 days and 14 hours left to Vineman - Ironman **


** Remember to please make a donation if you can. Let's make a difference! Thank you to everyone!

Raise funds for Blood Cancer Research:
http://pages.teamintraining.org/sf/VineFIrn09/bagamaite

AIDS LIFECYCLE Ride in 09:
http://www.tofighthiv.org/goto/Bagamaite.com

The end of Week 3

**First of all.. HAPPY BELATED THANKSGIVING to everyone!**

We did our longest training as a team thus far. On Saturday we met for a swim, run and bike workout. The entire workout took 7 hours to complete. I felt great the entire day. Of course, today being Sunday is a completely different story. I woke up quite sore and exhausted. Thankfully we did not have a cycle ride scheduled. The only thing marked on our calendar for today was a 1 hour run and I was less than enthusiastic about doing it. Luckily my friend Rebecca was nice enough to run with me around the lake. We ran 6.39 miles in 1:02- averaging @ 9.44 mile pace. Not too bad for someone so sluggish and sore.

SATURDAY TRAINING SCHEDULE:
A) 1 1/2 hours of drill swims
B) 1 1/2-2hrs of strength training. *this included warm up and cool down
C) BRICKS: 1/2 hour of spin with specific drills, then hop off and run for 20 minutes **Repeated 3 durations

Highlights:

I had individual coaching during the swim workout. I was told that I had to over extend my reach with each stroke in order to keep my body afloat. At some point I would tire out and become a "lazy swimmer" with my strokes. The coach told me that I was much too petite to get away with that kind of form. Every time I didnt reach far enough out, my body would just sink below the surface. So NO LAZY SWIMMING for me.

We learned to feed our bodies. Snacks, small sandwiches and various electrolytes were on the menu today. For each hour you worked out, you should have consumed one bottle of water. We weighed in after each 20 min run and we were supposed to maintain the same weight as before the run. I lost 2 lbs... so that indicated that I wasnt drinking enough fluids. When you lose that much weight it results in losing 50% of your energy.

I was evaluated by the team doctor and strength coach. There was a concern about my reoccurring nausea and the possible causes. They believed that I may have a pinch nerve in my neck that could be the cause. It was recommended that i see a neurologist to be sure that i am okay physically... which I know I am. Dont worry I will go see the neurologist. I was also advised not to swim until an answer to my problem could be found... but thats not going to happen. I really dont want to get behind in my training. I will just continue to follow the swim workouts and if the nausea starts to set in.. I will just stop my workout. I will fill you in when I get any results.

As you may have already read.. I signed up for the AIDS Ride that will occur next May. I have spoken with a few past Ironman participants and was told that it would work out perfectly with the timeline of my Ironman training and it could only benefit.

Im loving everything about the training and feel like im improving and getting stronger each day.

As you can see.. im holding up my end of the bargain. I am totally committed to completing each endeavor. But I still need YOUR HELP. Please help me to reach my fundraising goals for each event. Both are very good Causes. There are people and their families that are desperate for help. Please click on either link to the right and make a donation today. Remember.. tis the season for helping others. xoxo

Why Not?

Today I officially singed sign up for the AIDS/LifeCycle Ride, that will take place May 31-June 6, 2009. As a cyclist, I will travel 545 miles through beautiful California from San Francisco to Los Angeles. It is an event that raises money for HIV/AIDS. My participation will help the beneficiaries continue to provide the critical services and education needed to meet the growing needs of our community. It will also increase awareness and knowledge about HIV/AIDS among fellow participants, their donors and the general public. Again I will do my part physically to complete my goal but I need YOUR help. I have pledged to raise a minimum of $3,000 by May 30, 2009. Together we can make a difference. Please go to my donation page.. just click on the AIDS LIFECYCLE logo at the right of the page. I have already started the donation process. Thanks and with much love!

Just shoot me

This morning I attempted to do my swim workout and just as I was starting my Main Set.. I started feeling motion sick. I didnt want to to push myself so far that I risked having to call into work sick, so I didnt complete my workout. Im struggling with what could be causing me to feel this way. Last week I thought it was because I was dehydrated and the fact that I had done 1 1/2 hours of Bikrim Yoga just prior. Tonight I did 1 hour of spin class and decided I would try to finish my remaining swim workout. This time I had purchased some ear plugs to try while swimming. It did seem to help, but only slightly. The ear plugs could not prevent the feeling of motion sickness from coming on. I did eventually complete my swim workout and also managed to make up the remaining 75 yards from Fridays workout. My other option would be to try goggles of a different style. The ones I have now are your traditional version. They seem to place a lot of pressure around my eye sockets. Goggles that are much wider and larger could provide the comfort I need. I will fill you in as I figure out my dilemma.

Studio 54 Fundraiser

The end of Week 2

Lets just break this up into days:

SATURDAY (11/22): Basically set up a 9 am spin class on the waters edge in Richmond. We had a beautiful view as you can see. We did hill intervals for about an hour then jumped off our bikes and ran for another hour.

HIGHLIGHT: After the workout, I left Richmond and drove all the way back to Oakland to a car wash. I realized at the car wash that I had left the keys to my roof rack on top of the car. I searched everywhere.. on top of the car where I had placed it, in my car and in all my belongings. I ended up driving all the way back to Richmond in hopes of finding my keys in the parking lot. No keys were to be found. Again I searched my car inside and out. As I was about to get in my car, I decided to peek again at the top of my car. I had found my keys! They were still there just slightly further back and wedged under the roof rack. All I could think was how absolutely blessed I was at that moment!

Later this evening I was hosting a Studio 54 Fundraiser at a local Club. Pictures to be posted later.






SUNDAY (11/23): I woke up with a beer headache and still slightly intoxicated from the festivities of the evening prior. **Just so you know.. I did not drink but maybe 2 or 3 beers** To try to hasten a faster recovery I immediately took Exedrine, purchased a GIANT Big Gulp and consumed a very greasy sausage biscuit from the local Burger King!
Somehow I was able to convince my good friend Maria to join myself and my teammates Tony and Jennifer for a 45 mile bike ride in Danville.

HIGHLIGHTS:

-I was still slightly intoxicated until about mile 11 or so **Consuming any alcohol prior to a next day workout doesn't really hurt at the time but it definitely SUCKS the next day!

-I am becoming a "Snot Rocket" expert. Hey your on the bike for a minimum of 45 miles.. desperate times call for desperate measures!

-Im feeling kinda "RAW" in the area of my "unmentionables". Im wondering.. has anyone ever started a long ride and by the end of the ride.. be worried like me... Can you actually "lose parts" from riding so long. My friend Maria says that everything will "toughen up". Really? Do I really want things to "toughen" up? I just want to know that im going to be okay and not do any permanent damage to myself.

-Trying to reclip in after a complete stop was also brutal on my "unmentionables". I would try to clip in and miss, causing me to hit my bike seat pretty hard. I don't know how guys would even deal with it... cause good God! **Im only sharing these details because its my blog and these things DID AND DO HAPPEN!**

-I CRASHED! I had the most SUPER AWESOME downhill and at the end of it was a stop sign. I was so thrilled by my crazy downhill, that as I was slowing towards the stop sign, I was being indecisive as to wether I wanted to come to a complete stop. I was looking for traffic on either side of the road ahead but in the meantime I forgot to unclip one of my shoes from the pedal. Needles to say, I had a brain meltdown and couldn't absorb doing so many thing at once. So I ended up crashing on my right side. I bruised up my thigh and elbow but walked away basically unscathed.

-I was told by Maria that we actually clocked in closer to 49 miles! WAHOOOOOOO!

What could of happened?

Today I was swimming 900+ yards at my usual pool. At the tail end of my Main Set I started getting nauseated. I had to talk myself into finishing the set. During each remaining lap .. I could feel myself having increased motion sickness. I had a remaining 200 yards to finish as my Warm Down.. I ended up stopping at a 125 yards in because I almost vomited in the pool. I drove home immediately and was just finding parking when I ended up vomiting on the street. I just ended up going to bed and napping for a few hours. I am still not 100% and am not sure what brought it on.
Possible reasons:
1) I am very sensitive and get motion sick very easily. Maybe because the duration of my swim is now longer..im finding myself effected by it. *Lets hope not!
2) Dehydration: maybe I just didnt drink enough fluids
3) Clogged ears: maybe an inner ear issue *Will buy ear plugs to see if that helps
4) Doing a 1 1/2 hr Bikrim Yoga prior to a swim workout *Note to self DON'T EVER do again with ANY workout
5) Lunch: I had a yucky, overpriced egg salad sandwich.. maybe that could of done it.

All these issues above will certainly be addressed. I can handle most anything with the exception of nausea. :O(

***Today I discovered you can get chafing from your bathing suit. Who knew?! I have a few "raspberries" under my left armpit.

The way you float matters

Last night was our first coached swim workout. I learned something about myself... Did you know that you may or may not be a balanced swimmer? The test would be to float.. totally relaxed, faced down in the pool. There are two ways a person will float 1) your entire body will float evenly with the surface of the pool -or- 2) most of your upper body will float evenly with the surface of the pool and your lower body will be more vertical from the surface. People who float like example 1 should have no issues with their swim because they are considered "balanced" swimmers. People who float like example 2 are considered "out of balanced" swimmers. Guess which one im in? You guessed it..... example 2. Apparently I have great upper body strength but im tiring out fairly quickly because my lower body isnt parallel with the surface.. so hence im dragging extra weight and not swimming efficiently. So my main focus from now on is to try to realize when im out of balance and to rebalance myself. I have to retrain my body how to swim. Why couldn't I have been blessed as a "balanced" swimmer?... My training would be so much easier. At least now I know that there is a reason for my poor swimming and I can try to correct it. I asked the coach why people float differently? She said there is no true answer but maybe differences in body composition.
PS I also realize that I need some serious fat on my body. I almost froze to death in the outdoor pool last night... even during my swim drills.
PSS Please remember why im doing this. Funds need to be raised to support cancer research so that we may be able to find a cure. Please make a donation today! xo http://pages.teamintraining.org/sf/VineFIrn09/bagamaite

Many Firsts...

Today I was supposed to do the 30 mile flat ride that hadn't manifested yesterday. My friend Maria and I decided instead to do the Three Bears in Orinda. This route consisted of 3 different hills varying in distance and climb. I was offered a number of times that after the 1st hill that we could opt to turn around and do a much flatter part of the route, NOT ME...... I actually went for it! The hills were challenging at certain points causing me to curse aloud through my heavy breathing. My reward after each hill was a wonderful and very fast downhill.. IT WAS AWESOME and AMAZING!! The route we took was only 24 miles but considering our venue, I didn't feel like I slighted myself in any way. This was actually my very first time out on my new bike, on this route and the furthest i've ever ridden. So i'm pretty damned proud of myself! There was not even one Skid, Crash, Boom or Bang the entire day either.

WARNING MAY BE GROSS TO READ: I also, for the very first time EVER... blew a snot rocket! I have always said it was a disgusting habit and that I would NEVER do such a thing. Well today that changed.. it was successful but still very gross! For those of you who do not know what that is... it's when you cannot blow your nose and you really, really feel like you need to. You pinch one nostril and blow hard.. just be sure it's clear in the direction you are blowing. Maria thankfully was far ahead of me and could not witness my gross actions.

To top off my very successful day... I was at a second hand store and found this very kool bike jersey for only $14.00, generally they can run $80.00 or more! What a fantastic day...good friends, a fun and challenging ride, new and gross habits and a great bargain!

24 miles @ 2:05
Don't forget why i'm doing this. Please donate to my Cause: http://pages.teamintraining.org/sf/VineFIrn09/bagamaite

SKID, CRASH, BOOM, BANG!

Well it's almost the end of my first official week of training... Whew!
**That's my mentor Joan just prior to my first ride**

SWIM:
I managed to verify the actual true length of the pool. The longest workout completed this week was 1200 yards.
We were instructed to incorporate a Pacer with our workout. A Pacer is a little, flat device that can be programmed to beep at a certain pace. The idea is that you swim with it under your swim cap and follow each stroke to the emitting beep. It was really helpful and I noticed a very slight improvement in my stroke (I emphasize the word SLIGHT). Now if I could just figure out how to breathe and what to do with my flailing feet! Im comparing my swimming style to my inability to Jazzercize... i have NO RHTHYM and it's UGLY!

RUN:
Of all the events, running is obviously the one i am most comfortable with. Although I am used to running a certain way, Coach Wayne is teaching us a slightly different technique. Im learning about Pick Ups and Cadence. How to push ourselves just a little further so that our bodies get used to the high level of exertion.. and then we teach our bodies to maintain a certain level throughout.
I ran about 3.2 miles the other evening at 32:53... there is definitely room for improvement!

BIKE:
Now this is where the SKID, CRASH, BOOM and BANG comes in. I recently purchased a new Tri Bike and with it new clips for my shoes. Supposedly these clips were easier to use then my old ones. Myself, my mentor Joan and the Honoree Captain Judy, all met up in the Safeway parking lot in Orinda. As the other two ladies were preparing, I decided to hop on my bike, clip in and do a few loops around the parking lot. The first loop was successful... the second one was a disaster. I was just finishing my second loop... coasting towards our meeting spot and as I was slowing down.... I attempted to clip out. It was then that I realized that both my feet were locked into my clips and I was unable to free myself. Panic was setting in because I knew that eventually this bike would come to a stop and I was going to be locked into the pedals still. So in slow motion.. I came to a stop, tried to balance for a few moments and fell over hard onto my left side. I was entangled in my bike, my right foot was free but my left foot was still attached to the pedal. While I was laying there, the water from my water bottle was just gushing all over me and onto the ground. I had to wait for my teammates to help. I was slightly embarassed and just laid there laughing at myself. I eventually got up and resituated myself. I again hopped on my bike and was determined to do another loop and practice clipping in and out of my pedals. Well... that was over in about 3 seconds because I got locked into my clips again and fell over immediately. That was when Judy decided to evaluate my clips. A few adjustments had to be made and eventually I was able to clip in and out with great ease.
So... now we were ready! Joan lead the way, I was in the middle and Judy brought up the tail end. We were not more than 1 mile into our 30 mile ride, when Joan's front tire catches a deep groove in the road. The poor thing skidded sideways while still attached to her bike, right into the middle of a very busy road. Luckily there were no vehicles coming around the bend from behind. Poor Joan ended up jamming her shoulder and scraping her leg. Talk about Iron(wo)man... she was still willing to continue the ride, unfortunately her bike could not. Apparently the accident twisted the front wheel sideways. Something or someone in the cosmic universe was trying to tell us something. We took it to heart and called it a day.. today was not meant to be.
***And I thought all I had to do was worry about drowning!***

Swimming and sleeping DO NOT go together!

Well today was my first official swim practice and it was all on my own. I knew that the gym would be packed this evening so my best bet was to get it done before the start of my work day. Last night I organized and laid everything out for the next day because I knew it was going to be a very early start. I think I was really stressed about actually going alone and executing everything I was supposed to do because I dreamt something about a canoe and a circus clown? What does that mean?.. hmmm
I left my house at 4:45 am and was in the pool by 5:15 am. I think I was still asleep when I hit the water. I couldnt remember all the instructions as to what I had to do. There was a WARM UP, a MAIN SET and a WARM DOWN (I never knew you had to "warm down" when you swam.. who knew?)... there was too much to remember so I wrote each set down and put them in zip locks and placed them at the waters edge. It was a neat trick but a pain in the tush because I had to move the goggles from my eyes to be able to read anything.
Now it was time to swim.... There was some confusion as to the actual length of the pool. No one on staff seem to know so I had to rely on the individuals that were in the pool with me. With much confusion and some language barriers (a few with limited english).. the consensus was that it was 50 yards in length. Let me tell you .. 50 yards is a crazy distance. I think I almost drowned just doing the WARM UP part.. thank goodness the water was only 3 to 5 ft deep. Anyway, by the end of the session I completed my 1,000 yards required... and SO I THOUGHT.
This evening I went to a spin class after my work day. Since I was there early I inquired again about the length of the pool. I found a "head official" and was really, really disappointed to hear that the length of the pool was only 25 yards. So in reality I only did half my work out. I felt like such a failure because I could barely complete what I had done. So to make up for it im going to drag myself back to the pool tomorrow morning and do the actual distance im supposed to do. Swimming is my absolute weakest area. Hopefully in time I will improve. I have no choice.. I have to swim 2.4 miles in my event.. GRRR

This is my new ride

"To accomplish great things, we must not only act, but also dream; not only plan, but also believe" Anatole France

It's Time To Start KICKING CANCER'S ASS!!

Well this IS IT! This is when reality hits me in the face. I have been nothing but excited these past 2-3 mos to begin my biggest challenge yet: to start training for an IRON(WO)MAN. 

Yesterday we met with our Coaches, our Mentors, our Teammates and most importantly our Honorees. The day was packed with training schedules, paper packets, information about how to swim, how to run, how to breathe, what gear you need and so much more. There was even a discussion that involved bodily fluids.. no worries I will spare you the details. I was also learning an entirely new vocabulary... bricks, cadence, catchup drills, flip turns, new codes and acronyms. Im still feeling overwhelmed from all the new information. It will be quite some time before I can sort it all out. We also did an hour of strength training... push ups, crunches, lunges, right planks, left planks and more. Thanks goodness for my yoga classes, my body was able to rise to the challenge.

For the next 8 months and 21 days I, along with the coaches, will be slowly trying to prepare my body for this endurance event called Vineman. I will only have a 16 hour window to complete the event and I have confidence that I can do it. In case you forgot the distances let me remind you: swim 2.4 miles, bike 112 miles, run 26.2 miles. My ignorance told me that all I needed to do was swim, bike and run. I learned that there was so much more to it... There's a madness and a method to it all. Our bodies must be built up and then broken down only to bring them up again. I had one moment in the day where I envisioned myself as Richard Gere in Officer and A Gentleman. I imagined the coach making me do mud crawls, sit ups and repetitive drills while torturing me with running water from a hose... then I snapped out of it and laughed about the visual. Could you imagine? Ha! 

Please don't forget the reason why i am doing this. I'm trying to raise funds for cancer research. If you want to help in any way just follow the link below:

http://pages.teamintraining.org/sf/VineFIrn09/bagamaite