Winter Training- Bikram Yoga

In my End of Season Thoughts I mentioned I would like to do Bikram Yoga at least once a week. As many of my readers know I travel A LOT so I figured once a week was a reasonable goal with my schedule. I figured some weeks I'll be able to do more but that is a attainable goal. So at the end of September I started doing this once a week or so yoga, so I have had about a month of "regular" practice. The other limiter of me only going once or a few times a week is over the winter I just can't stop swimming, biking and running completely.

For those of you that haven't done Bikram Yoga let me set the stage a bit. 90 min. 26 postures. In a room that is hot and HUMID, essentially the equivalent to the worst workout day in the summer (probably running not biking). I have used Bikram off and on over probably the last 4 years to help with recovery and just have a different workout in the mix. Just to be clear this isn't your typical relaxing yoga experience. It is hot, you sweat like crazy, sometimes you feel like you could pass out, and I have even puked after class. I am always sure to wear my heart rate monitor, I burn anywhere from 500 to 700 calories in the 90 min class. This is a screen shot of my heart rate data from one of the classes.

I want to see what a "regular" practice will show for benefit. So far I have the usual things I get from every yoga class:
- skin feels great
- increased flexibility
- stretching
- GREAT workout

The other things I am starting to notice is a change in my ability to control my breathing. I ran the Army Ten Miler all out, a new 6 min PR. I kept my breathing under control the whole race. I think it is because if I can breath normal in that hot sweaty room pushing in postures I can do it running on a nice cool day.

Like I said I have been doing yoga off and on for about 4 years. There have always been a few postures that I attempt but haven't gotten very far. Over the last couple weeks I have been able to get my elbows down in fixed firm pose, I am still working to get my head and back down on the ground. I had always only been able to do the start of camel. A couple weeks ago I started putting one arm down on my foot  then the other arm on the other foot for the second set. Yesterday for the first time I got both arms down on my feet. Maybe someday it will look like this. But for now I am taking my little wins day by day with my postures in my PRACTICE.

I find that the standing series is really tough. I think it is the balancing on one leg trying to lock my knee. And everyday I go to yoga I have either ran or biked or done some workout using my legs lately. I hope that the standing series will help build my leg strength for my biking, and running and I will see improvements in my standing postures.

My mom has gotten hooked on Bikram Yoga too and goes with me to almost every class. It is pretty sweet to spend time sweating it out with her! The yoga studio I go to Bikram Yoga Natick is doing a bring a friend for free for November so if any of you want to come join.....

I am sure this is just the start to what a regular practice will provide for benefit. I will keep you posted on the other benefits I am seeing over the course of my winter training and hopefully this coming season I can do a better job of keeping the yoga in the mix.

End of Season Thoughts

The Army Ten Miler was a couple weeks ago and that is the official end of my planned season. I did well- 6 min PR from last year on the course- 1:39:13! According to my watch I ran about a 9:41 pace. That is pretty fast for me for distance.

A couple weeks prior to that 7 Oct was the BAA Half. I had a Half Marathon PR of 2:16:59. I desperately wanted to be 2-2:15- SO CLOSE! Then Monday I ran the Tufts 10k with the plan of it being a fun run. Well ended up 1:02:58 which was a course PR and pushed J to a 10k PR! The weekend after there was a 5k in memory of a college friend's sister so why not right?! NEW 5k PR 27:05!

I had a season filled with PRs and course PRs! Every triathlon I did with the exception of Timberman I received an division award at least. And lets be honest a 35 min PR at Timberman- PRETTY AWESOME! I even was the female OVERALL winner at a swim race! As I look back at my races this season I had a really good season. I had some hard days of training, hard days of racing but it was the hard work that pushed me and brought results.

This was the first season I went into with a full winter of training. I put in the preparation early to set me up for a long season. I thought taking on 2 half iron distance events in one season was going to be too much. I ended up with great results at both! By the end of the training for Timberman I was ready for a break.

The start of my winter training has been a bit tough. I am just getting off 3 straight weeks on the road. It was really tiring and long days so my training suffered. I have a hard time keeping the pressure on when I don't have big races on the horizon. In talking with O, my coach, the training for November and December are kind  of a break. A reset time. Which right now is nice. I plan to add in at least one day a week of Bikram Yoga. I am already starting to see the benefits of a somewhat regular practice again! Adding in some plyometric training. And of course swim, bike and run.

My big goal I am working toward this off season: RUN THE WHOLE HALF MARATHON AT MY NEXT HALF IRON. I run the whole thing at a stand along half marathon but after the swim and the bike my body just hasn't had the steam. We are going to work on run training a lot starting in January.

I know for now I won't be doing Hyannis Half in Feburary- but never say never! For right now the next race is the Thanks-4-giving 10k our annual tradition. Maybe I can break 1:00! But mostly for now I am just enjoying a little time with not such intense training to get ready for what will surely be an awesome 2013 Racing Season! In a new Age Group- EEEEEK!

Athena Continued Struggle

Upon the suggestion of D I thought I would throw this out and see if anyone could help. If anyone has suggestions I am open to testing things out.

I went my PCP last Friday, I haven't been in 2 years. And since I am generally healthy it isn't an issue- though I did get scolded for it! As expected clean bill of health! But I went in with a specific purpose. 2 years ago I tried to talk to my doctor after receiving clean blood work and clean bill of health about my weight struggles. She told me that since my results didn't show anything she didn't have much to offer.

Well fast forward 2 years- I have now finished countless running races, swim races, multiple sprints, olympic distance and 3 half irons! My results continue to improve, which is great news but for some reason my weight stays constant. Tons of training hours, tons of calories burned and lots of watching what I eat isn't amounting to squat. Now I know I use the term weight I mean it in terms of the scale not moving and the fact that I am wearing the EXACT same size I have been for the last probably 3 years.

I am baffled. I went into my doctor to ask her for help on Friday and her response to me was "its muscle not fat" well any of you that have ever seen a picture of me know I am not 6% body fat asking for another 1%. She told me if my blood test showed nothing again I would not be able to go to the endocrinologist, "they won't see you for nothing". So if my blood test shows nothing again her only suggestion was Nutritionist. Well- 3 years ago I went to one of the top sports nutritionists in the country (maybe even the world) and it helped with a lot of things but I didn't see a change in my weight/shape.

I will be going in early next week for my blood test which I am 99.9% sure will show the same thing as always- NOTHING! I am very frustrated. Frustrated that I feel like my PCP didn't even entertain my issues when I told her "I came to you hoping you would help me with this." I am wondering if anyone has any ideas/thoughts/suggestions?!

Right now my plan is:
1. get my blood tests done
2. focus on nutrition
3. take the new herbs my acupuncturist recommended (at least she listens when I say I want to fix this)
4. FIND A NEW PCP
5. add in weight training and bikram yoga in hopes of changing things up will kick start things.

I would really appreciate it if anyone has any suggestions. As you all know I train like crazy. I eat a balanced diet. I have been the same size for the last 3 or 4 years. I even have gone so far to take the  ice cream/yogurt treats and pizza after big races out with my training this year!

Mighty Merrimack 1 MI Swim- 1st Place Female!

I don't get many just swim races in a year so last year when they cancelled the Mighty Merrimack swim at the last minute because of bacteria levels I was bummed. But I did get automatic entry into this years race! So this one was on the schedule for a while. I convinced my friend Jen that had done Timberman with me to join me. And D was still on the fence about racing, even on race morning.

2 years ago when I did this race I didn't wear a wet suit, bad idea. A ton of local high school and college kids show up to swim this wetsuitless. They are so fast! So I went wetsuit this year learning my lesson and for competition purposes. D decided at the last minute to join us and race. It was going to be his first swim only race! A great way to see how that half iron swim would go.

As usual, with this race director, the race started late! Which always throws off my fuel plans. This is one of the HUGE downfalls of local races, start times are kind of suggestions. The race has a 2mile option, eventually I would like to try that. So the turn around point is supposed to be a half mile out for the one mile swim. It was a mass start, I seed myself toward the front but let those young kids GO! I found smooth water and felt pretty good. Before I hit the turn around my tummy was grumbling.  I had breakfast and a gel but it was a bit too long between.

My 1st place award

I hit the turn around at about 15min. Schweet- on track for about 30min. I had hoped to be like 25 but given that half way point I thought 30 was a good call. I saw a woman out of the corner of my eye with a yellow- 1MI cap and a wetsuit. OH HELL NO! I drafted off her for a bit. Then her sighting was AWFUL so I just stuck to my own and kept an eye on her.

I made sure I came out of the water before she did- she ended up finishing 30 seconds after me! I got out of the water and did the short beach run with a time of 31: 38. Like I said I had hoped for a 25ish but when I looked at the results I was the 2nd person out of water and 1st place Female! I was so excited! I have never WON a race! It was an exciting day- I won, Jen took 1st in our AG and D finished his first 1MI swim race in 38 min, totally proving he can finish the half iron swim before the cut off!!!

Jen and I after the race with our awards

Note: not just because my time was off but I think the 1MI swim course was long. Considering no one had a time less than 28. And it really didn't make sense when the 2mi times were almost all sub 1 hour?! That math doesn't compute for me. 

Timberman 2012- 70.3 NUMBER 3!

Post Race with my Medal

Timberman was set to be 70.3 Number 3. I had rode the course about 5 times before getting up to NH to race. I knew the swim, I knew every turn on the bike, and I knew that run course. Last year I just barely finished before the course was closed for weather, timberman 2011 recap. This year after doing Quassy in June and getting myself ready to do 70.3 number 3 at Timberman I felt really ready. I had a great pre race plan in place and AMAZING prep talk with my coach, Olivia. I had time marks to hit the turn bouys on the swim. The bike plan was to take the hilly start and hilly finish easy and HAMMER the flats! The run plan- aim for a 10:30 pace and if I was falling off it take a 2 min walk break compose myself then go again.

We drove up to NH Friday. D decided to sign up for the Timberman Sprint on Saturday. He had a great race and it was so much fun to be support there for him. I really liked the double race weekend as a couple. After race support duties were done I got the bike ready and headed out for my pre race spin she rode great and I racked her up. We got in a good pre race meal with my parents and headed to bed early. I kept saying I had this eerie calm. I felt really ready. Coach said it was the calm before the storm. That I was ready to go!

The Game Face was on

Race Day: We got up and hit the parking lot EARLY- by 4:30 and got a great spot. Transition didn't open till 5 so just hung out a bit- kinda slept. Got everything ready in transition. It was really nice one of my oldest friends, Jen, was 512 and I was 513. Pretty awesome to have a friendly face right across from you in the morning. I told her as I walked away from my set up transition "Hey- don't EFF with my stuff and make a mess!" Her response "I can't make any promises." and I walked away. Then I quickly realized no one around us knew I knew her, I am sure everyone was like WOW what a BIATCH! haha :) Whatever. The calm continued I felt great.

Okay maybe a Smile haha :)

Swim: Timberman 2011: 36:52 Goal: 35 min Timberman 2012: 35:14 
I felt great in the water. I got myself out in front and hit my comfy stroke pace with no problem. I was passing the waves before me. I love passing previous waves cap colors! I got out of the water in 8th in my AG. Swimming really is my thing. And a new half iron swim split PR!!

T1: Timberman 2011: 3:16 Timberman 2012: 3:19
 I had forgot Everstride before the swim. I luckily set up petroleum jelly in my transition and SLATHERED it on before heading out on the bike. BTW- LOVE WETSUIT STRIPPERS!!!

Bike: Timberman 2011:3:35:26 Goal: 3:15-3:30 Timberman 2012: 3:18:20

Heading out of T1

I went with the plan- easy up the hills at the start. I took the nasty hill at 11 nice and comfortable. I felt good. I took water at each aid station to fill my aero bottle and stuck to the salt tab plan (~1 every 20min it was warm) ate every 45min or so. I hit the flats on RT106 and I started hammering. I mean I was hitting 20+mph with ease. I hit the turn around with a 18+mph pace. I  felt good. But I knew the course was hilly on the way back but I hit the turn around close to my half way time goal. I knew I would be close to the lower end of my bike goal time. This was such a great improvement from last years ride and felt so much better than Quassy. I really worked the bike this season and in the winter training and I felt it paid big time. It was really nice to get off the bike knowing I worked hard and got the results I was hoping for. Last year I was around 15mph this year avg 17mph- that my friends is some hard work paying off. That is a nice shiny new bike split PR!! 

T2:  Timberman 2011: 3:27 Timberman 2012: 3:15
Fairly uneventful T2. Psyched I got to see D in the transition and didn't feel like I wanted to quit like at Quassy. Grabbed my stuff and headed out :)

Run: Timberman 2011: 2:51:54 Goal: 2:17-2:30 Timberman 2012: 2:36:37

Coming down the finish chute

I really wanted to stay on my goal pace. I wanted to have a great run. I focused on trying to stay on the target pace and when it got off took my 2 min to walk then got back on the wagon. I think this paid off - tho I didn't end up with the 10:30 pace I had hoped I didn't have that just deteriorate and degenerate the whole run pace. It was really nice to see my friend Jen out on the run course. I really wanted to run the whole thing but I had walk breaks. This is def going to be my focus for next season- get that running down be in RUN shape! I can't fight with the fact that I was only 6 min off the goal time I had set and almost 20 min faster than last year. The last mile was tough. I was having bad cramping across my core. I had a hard time catching my breath and even had to walk about a half mile out. I gave myself the suck it up you are so close you can fight thru this and run thru the finish talk. And I did. I ran through that finish chute. So happy to see D right there smiling and cheering.

UGLIEST post race photo- I'm Crying and I gave it my all!

As I crossed the cramps across my abs got worse. I got really short of breath. I was having a hard time catching my breath and it didn't help that I was crying a bit because I worked so hard and gave it my all and the result showed. My mom tried to convince me to go to medical. I just knew I needed to calm down and get some air. D worked on getting me to calm down and walk a bit. Man that is what putting it all out for 6+ hrs feels like. I finally calmed enough to give D a hug and get out my "I DID IT! I hit my goal and I did it! My hard work paid off!"

When Jen crossed I had finally gathered myself. I went over to give her a hug and I started to cry AGAIN! It really is a great thing to have someone you have known since childhood, went to HS together then trained together for the race. I hope next season we can race again together.

Overall: Timberman 2011: 7:10:55 Goal: Sub 7 hrs Timberman 2012: 6:36:34

Recovery Margaritas with Jen and her friend Jackie with our Medals OF COURSE

I had a great race day! The hard work I put in from last year shows in each leg. I PRd not only for a 70.3 but on the same course! I had a PR for each leg of the race- swim, bike and run! Really there isn't much more you can ask for. I want to work on my run this winter and that is the plan with my coach but I really can't be more proud that I took 35min off my time! I can't be more proud of the fact that I worked hard all season and all day long. I finally crossed the finish line at a 70.3 with nothing left in the tank and can say I gave it all I had today and that paid off to a 35min PR!

Refining my Race and Training Fueling

A year or so ago I wrote this post training and race nutrition and still as I am about to toe to the line of my 3rd 70.3 I am refining my race and training nutrition. One thing I do know for sure still- I CAN EAT then immediately go train. I still have that IRON stomach! Another steadfast rule- NO WHEY PROTEIN! Whey Protein Isolate is okay- but regular is not.

So in my figuring out what works for me with my triathlons this is what I am going with for Timberman in a couple weeks:
Pre Race- Oatmeal w dried fruit and bagel and sports drink (Clif Electrolyte)
Swim- 10-15 min before my swim start I do a Hammer Gel
Bike- Every 45 min to 1 hour a serving of Clif Shot Blocks- leading to 2 packages of Blocks in my bento box. Every 45 min on a normal day, every 20min on a hot day salt tab (Salt Stick). I consume 2 bottles with 1.5-2 scoops of Heed (Orange is my flavor of choice right now). I have an Aero Bottle that is full to start and at aid stations I plan to get water and top off. Back up fuel I bring in my pockets- 2 gels and 1 pack of Chomps
Run- I have now determined I like having a handheld on the run. I start with Heed in it but keep topping it off with water at aid stations so it gets diluted. I have also become a fan of gels only for the run. They seem to be easier on the stomach so one of those every hour of the run is the plan. Again I plan with some back ups!
Transition- I keep a gel and a package of chomps there and a bottle of water just in case kinda thing.

After I go with Recoverite (strawberry). AND LOOOOOTS of food... when my stomach will let me. I have to wait a while usually. I don't know why this happens to me. But for a day or 2 after I am RAVENOUS!

Blogger-versary and Perspective

This July is 3 years since I started this blog. I started this blog as I was heading out on the journey of my first Sprint Triathlon. My journey into triathlon was a follow on to a year or so of working with a trainer to lose weight. I still remember huddling over a trash can fighting throwing up at my first trainer session. Following a horrible break up I became addicted to working out after running 5ks I was ready to take a plunge into triathlon.  My first triathlon was an off road triathlon (haven't done an off road since).

Yesterday I did my 3rd bike ride before Timberman of the full bike distance. I have rode the course twice with a friend I have known since I was a child. She is doing Timberman as her second 70.3 so it has been nice to have someone to ride course recon with. Both rides went well and shockingly I remembered the course very well.

Yesterday I hopped on my bike to do another 3 and a half hour ride without even taking a deep breath. A year ago each long ride came with anxiety and that nervous am I going to make it through this?! I not only got through the 56 miles again and added a nice 15min run after. I felt good. When I stepped off the bike I had 2 thoughts:
1. my first workout I was huddled over a trash can and now... holy crap! Look at me now!
2. last year D had to pick me up on my last long ride before Timberman. I was bonking bad and so happy to see him! And now I think I've got nutrition dialed in and my fitness level is a lot higher.

I can't believe how much things have changed since my first workouts. And even more so that I have done 3 rides of the full distance of my next half iron. I think all my hard work is paying off! Lets hope the results at Timberman show it.