Week 29- 04.21.08- 04.27.08

First and foremost..congrats to teammate Rich Fox and his family on their new baby! Rich is convinced that every mother out there did their Ironman when they gave birth! Congrats to Christophe for a sub 13 IM Arizona Finish..to my friend Tyler who finished Boston in 2 hours 58 minutes..had he cut 8 minutes out of his time..he could have finished with Lance Armstrong!

It's Tuesday morning at M2's ( Michael McCormack) spin studio..I am exhausted..it's crunch time at work..but I get myself there anyway and the first face I see is M2's sleepy one as I parked right behind him. Judy, Kamal and Renee showed up as well. Being in M2's class for awhile..he is beginning to know me all too well. Five minutes until class was going to end..I was ready to call it a morning as I was thinking about all the work stuff I had to do once I get into the office...I was about to unclip when M2 said .."stay seated on the saddle Yi...we're going to be 3 by 90 seconds..high cadence." I thought..how did he know I was going to get up? Man!

Friday AM was another peel myself out of bed to hit the pool morning! Once I got there..it felt pretty great! Something about a good long swim to think through things and clear the mind!

Saturday..Ironteam met at Sports Basement for a little triple brick..spin 15 minutes..run 45 minutes..3 times! That was followed by a Congrats Potluck for one of our honorees Christophe Job who finished Ironman Arizona in sub 13 hours! We were also joined by Laura who updated us on her progress. The workout started with a story from Mike Kyle- about his brother who lost his battle with cancer. It was a great reminder to us that what we are doing really counts! Whether the research that LLS does saves a life or whether it prolongs one so that life can do all that she/he always wanted to do..we're helping to make it happen!

Sunday..I met up with our training captains at Canada Road..they were embarking on a 73 mile ride..I was to go out for 90 minutes since Wildflower is coming up! I went out with them but turned off at Sandhill Road and did the Whiskey loop..and just like Elaine said..timing worked out perfectly! It was another beautiful training morning here in the SF Bay!

I head down to Wildflower on Friday! It should be another fun weekend with the folks and a really hard workout on Saturday a.k.a. Wildflower Long Course. John asked Caesar if he was going and Caesar had the most classic of responses, "Hell no..I don't ever want to do that sh*t again." Sh*t= Wildflower Long Course. Stay tuned for next weekend as I should have many pictures from Wildflower!

Workout Summary-
Swim- 1 hour and 8 minutes
Bike- 3 hours and 36 minutes
Run- 3 hours and 7 minutes
Core Strength- 0 hours and 15 minutes
Total Workout- 8 minutes and 6 minutes

Week 28- 04.14.08- 04.20.08

Friday morning, I went to the Dailey Method (my core strength class) with Mary for the first time in about three weeks...it kicked my @ss! We got through it but boy was it painful during and even more so the next morning but that didn't stop Mary and I from meeting up for our bike ride! It was an extremely windy Friday night into Saturday! I woke up in the middle from the sounds of the wind and waking up in the morning to the sounds of the wind was not encouraging either! I was soooooo close to texting Mary and bailing on our bike ride but then I thought..no no no...there's a possibility that my races will be this windy..I have to get out there! 8:30am..I rolled up to Mike's Bikes in Sausalito..parked next to Mary and off we went on our 60 mile bike ride to Point Reyes! Going out was windy as hell which made the 3 big climbs all that much more difficult. Did I mention that the wind almost took me out when I felt the wheels on my bike giving into the wind? Scary! Descending down White Hill on my way back, I saw two trucks and a girl on the side of the road..I am guessing that she got ran off the road..hope she is okay! I let her friends down the road know so hopefully she was greeted by comfort! Coming back was a whole lot better..tail wind perhaps? It took us about 2 hours and 15 going out but only about an hour and a half coming back. On the way back..I was just in a zone..looking forward to seeing my car but not before I saw a big white snake get run over while descending Camino Alto! Mary and I agreed that it was an awesome ride..a great time out on the saddle with a lovely cookie/tea break at Pt. Reyes station talking about the windy conditions with other cyclists. One woman walked by during our cookie and tea and said, "It must be a difficult day on the bike." Sure was lady but made it all the more satisfying! After the ride, we headed to Boudin's at Corte Madera for lunch. Midway through, the wind blew the emergency exit door open and broke the hinges off! That's what happens with 40mph winds I guess??




The ride this weekend was hard due to the wind but not nearly as difficult as the Cinderella Century from a few years ago where wind conditions in the valley limited me to riding 5mph...on FLAT roads! Not joking! Riders were dropping like flies to SAG cars but I was determined to finish it..wind..rain..whatever..I was finishing! Remember that one Lorri?! What year was it? I want to say..2005?

Workout Summary-
Swim- 0 hours and 50 minutes
Bike- 5 hours and 20 minutes
Run- 0 hours and 52minutes
Core Strength- 1 hour and 0 minutes
Total workout- 8 hours and 2 minutes

Week 27- 04.07.08- 04.13.08

Triple Brick one day..Olympic Distance Triathlon another day..Sunny beautiful temperature in the 80's and 90's..awesome!

After a rest weekend..we had bootcamp weekend. Saturday, Ironteam met at Sports Basement Presidio for a triple brick workout! We did a modified Alcatraz Loop on the bike and then ran 30 minutes and repeat three times. I felt great that day..felt strong from beginning to end but Arguello Hill the third time through was pretty rough! After our second time through the brick, Coach Ted comes up and says, "Yi you have a flat in your rear tire...change it." I said, "No, I don't." He said, "Yes you do..tire change clinic!" I said,"Rear tire?" He said, "Rear tire." I thought..."Sh*t." Alright get down to business...turned the bike upside down..took my rear tire out..deflate..took out the tube...showed it to the coaches..blew some air in the valve..stuffed the tube back into my tire..pump to 120 psi..done! I rode the first loop with Mike Kyle, second loop with Kevin and Sam and finished the third loop with Sam. The third loop was more challenging than the others because more people were out now..more people..more cars..more potential hazards therefore had to pay especially close to the roads...no flying down the hills. Funny thing about Saturday..with the sunshine and the heat also came the whistlers. Flattering..yes. Funny..yes. Taken seriously..no..but flattering :). Saturday was a great day for me fitness wise. I felt great!

Went to A.G.Ferrari in Laurel Heights to buy some calories for replenishment. After a hard training day, I wanted to buy everything in sight to consume! Sandwish, cookie, drink..you name it..I wanted to eat it!

Sunday..what a different story! We were in Danville at 8am. I woke up with a sinus headache from my allergies and being in Danville made my allergies a whole lot worse. I've never been so lost on a bike ride and with my allergies going bonkers..that took me out of the run! We swum for about 1.5 hours..many many yards and speed intervals..the bike route was 28 miles but me getting lost..I piled on a few more miles..poor Robin had like 10 flat tires..ok maybe 4. By the time I was done with the bike, I joined Elaine, Izumi, Bobbie and Larry in the shade with my Vicks infused tissue against my poor congested nose and iced Otter Pops that Helen brought. What a day!

Moment of the weekend- Mike Kyle asking me how my kids were doing. Mike..I don't have kids..30 and single!

Workout Summary-
Swim- 2 hours and 25 minutes
Bike- 6 hours and 6 minutes
Run- 2 hours and 20 minutes
Core Strength- 0 hours and 0 minutes
Total Workout- 10 hours and 51 minutes

Week 26- 03.31.08- 04.06.08

Week 26 was rest week for us! We basically got to do whatever it was we wanted or our body wanted...swim.. bike a little.. run a little or my favorite...sleep in! I went for a short run at the track on Wednesday and my calves still felt like bricks from the Half Ironman. I went on a short bike ride with my friend and fellow Summer 06 TNTer, Mary on Saturday. I needed to do a 90 minute taper ride and chose the Marin Headlands...Mary and I did some hill repeats and had the opportunity to enjoy the beautiful views San Francisco in full sunshine! I know, not exactly a taper sort of ride but it was awesome just to be out and enjoy the sunshine! Lesson learned from a few weeks ago, we were bundled up and dressed warmly! Saw fellow Spring 07 TNTer, Neal at the GGB parking lot. It's amazing how you're able to recognize people and faces underneath the helmet and sunglasses!

So next week..I'll be back on it! Workouts..better food choices..back on the program! Until my next update, below are a few pictures from one of my favorite sceneries from the bike rides that we are fortunate enough to experience!

Nicasio- yes this is actually on the Marshall Wall/Nicasio route for those of you who have ridden the roads and are now thinking, "Really?"

Nicasio-
Nicasio-
Workout Summary-
Swim- 0 hours and 0 minutes
Bike- 1 hour and 20 minutes
Run- 0 hours and 30 minutes
Core Strength- 0 hours and 0 minutes
Total Workout Summary- 1 hour and 50 minutes

Week 25- 03.24.08- 03.30.08

So here I am..relaxed from a session with Pauline at Senspa. I can now write my race report!

This weekend was our "Halfway to Iron" training weekend. Deb, Matt (Deb's roommate) and I left for Lake San Antonio, the site of the infamous Wildflower Triathlon events for a weekend of food, fun, no sleep, camping, Ted's food, Larry and Nick's cooking and of course training!

We arrived Friday around 3pm..set up camp and then just hung out and relaxed a bit. Had dinner with our mentor groups and then off to bed we went.

Anthony and me at Redondo campsite- helping Anthony set up his tent.

Saturday 5am arrived. I didn't hear my watch alarm because my ear plugs worked really well apparently! I woke up at 5:15am..walked out of my tent to hear Ted's boom box playing the theme to Rocky! Deb and I drove down to transition at around 6:15am for the 7am swim start.

Swim...the swim at Wildflower is always interesting for me. I can't swim straight when I have so much room for error!! I saw the first white bouy..and then I just followed Alex's bobbing red cap for the rest of the way until the turn around. I zig zagged all over the place to finish the swim in about 53 minutes I think? The Vineman swim took me short of 45 minutes so I have a little bit of work to do here...OR TriCal can just put lane lines in the lake!! How's that for an idea?!

Mike Kyle giving me a wetsuit wedgie- I got air!

Swim start- 7am!

Out of transition..I am usually pretty speedy in my transitions and this time was no different. Off on my bike I went with Deb. We got a little lost in the beginning biked up a little steep climb unnecessarily before finding our way. The 56 mile bike ride was not bad at all! Weather conditions were perfect. No out and back..just a big loop! Prior to the ride, Mike Kyle had talked about the beautiful wild flowers out in bloom..so that's what I was looking for during the first half of my ride..no flowers..what the heck?! They did appear later though. So here's my thing with long distances on the bike..the last few miles always kills me mentally. It just goes so slow! To deal with this, I halved my distance which in this case is 28. I concentrated on getting to mile 28 and then past 28, I started to double the distance and make believe that double the upcoming distance was my final destination. For instance, I got to mile 30..and thought to myself..ok..60 more miles to go. It worked for me as I was able to mentally hold on for the entire distance. Sounds weird I know but it works for me. I got to mile 42 where the infamous Nasty Grade appears. I was happy to see Coach Ted (he was doing hill repeats coaching us up the climb) as he came up next to me and asked me how I was. He asked if I was saving my gears and I said, "oh yea!" In a few minutes, Nasty Grade was over and it really wasn't all that bad. I thought Beach Hill was worse! From my conversation with Deb (from her conversation with Rosie), I knew not to think that the ride was easy and over past Nasty Grade. I kept telling myself that it's not over..there are still climbs..it's still going to push me. Knowing that helped me get to the bike finish mentally healthy!

Dropped off the bike, popped a thermolyte and off the run I went! I concentrated on getting to the halfway point of 6.5 miles on the run and thus getting to the full 13 miles was mentally easier for me to deal with. Everyone talks about the bike when it comes to the Long Course but what should really be talked about is that run! My goodness! They should really call it a hike! At one point, from afar, I saw this gravel mountain top thinking..there's no way we have to go up that thing..well a few minutes later..what do you know? Heck yeah we do. Holy mother of ...!!! Anyway, I got to the finish line having completed the Long Course in it's entirety and the only real pain I felt were the blisters that formed on my pinky toes. Not bad for having a two week taper!

Nutrition wise- I had a peanut butter sandwich for breakfast. On the bike, I packed two 400 calorie bottles of sustained energy and hammer gel to flavor (chocolate and vanille). I estimated that it would take me about 4 hours on the bike course and knowing that I can digest about 200 -238 calories an hour..the two 400 calorie bottles should be able to hold me for the entire ride...and it did but I did much on a pack of sport beans as well prior to Nasty Grade. On the run, I took in a bottle of Infinit and two hammer gels..one at the beginning of the run and one at the halfway point. Nutrition wise..I think I did pretty well as I felt good!

So..a little over a month from now..I'll be able to do the Long Course in it's entirety again! This time with a whole lot more hoopla and support on the course!

One of our honorees- Tyler! So cute!

Doug and I (hm...Ted's grilled cheese..yum)- Saturday night- Wildflower Long Course- check!
Ironteam 08 group photo!
Workout Summary-
Swim- 1 hour and 30 minutes
Bike- 5 hours and 25 minutes
Run- 3 hours and 30 minutes
Core Strength- 0 hours and 0 minutes
Total workout- 10 hours and 25 minutes