2014 Review

2014 BIG ACHIEVEMENTS

Completed an Ironman, and did not panic in the swim: Ironman Mont-Tremblant (results, recap)
1st Paid coaching job: Helped client reach her goal of 1st female in her target race
Ran Boston Marathon
Co-leader of November Project BOS
Continuing to build a loving romance
Professional career learnings and recognitions
Rode PMC raised over $8000 to fund cancer research at Dana Farber
150 burpees in 7 minutes
Purchased a fancy schmancy road bike after many years of waiting

2014 SHORTCOMINGS
This year I did not sign up to run with someone who is blind for a half marathon.

This year I did not learn to eat while running (specifically the foods that help with this).

WORTH NOTING
Fell in love with trail running
Looking to buy a condo

2014 GRATITUDES
Healthy body
Healthy family
New niece
Courtney
Family at IMMT
Supportive family and friends throughout PMC fundraising and IMMT training
Opportunity to be the voice on NP Yearbook day
Opportunity to be NP co-leader
Continuation of job in a profession well-suited to my interests and flexible enough to have a work-life balance

EFFECTS OF ACHIEVEMENTS
Reaction from NP Gratitude post: an overwhelming feeling that I, I have impact
Ironman: 1) Increased confidence in ability to overcome panic reactions (overcame a panic reaction to swimming long distances in cold water). 2) Reinforcement that I am loved by family and friends who supported me during training and on race day.
Fancy bike: Reinforcement that patience and consistent effort (efficient spending) pay off.

2015 GOALS
500 burpees in 45 minutes before September 31st.

Learn how to eat food before a run, such that I can do Boston Marathon comfortably (from a nutrition standpoint).

I challenge myself to continue to foster my close relationships and to learn more names at NP, and to make the time to connect deeper with NP peeps.

IMMT

IMPROVEMENTS?

Bike nutrition: To use EFS powder throughout the bike, I made one bottle of 6x concentration that could be diluted into my main water bottle. The concentration was too thick and didn't get properly dissolved. Next time I'll try 3x concentration and put another 3x bottle in my special needs.
Running nutrition: Focus on what I can eat while running. See evolving post: Runners with Guts.
Caffeine abstinence: I avoided coffee for the two weeks prior to the race. I had trained with the EFS during runs but not Coca-Cola, which upset my stomach on the course.
Finish line patience: If I had come down the last corral a bit slower, I might have had the right "Mario jump" photo.
GPS tracking for fans: I will find and publish a reliable way for fans to be able to track my progress. Because IM lost my signal it not only caused unnecessary grief, but also jeopardized their ability to know when I would be nearby. If I'm not in another country, this will be a no-brainer.

THINGS TO DO AGAIN

Sleeveless swim: I chose to use the sleeveless wetsuit I had trained with instead of the full suit I had only briefly tried out. Even though the water was about 65º, I think I made the right choice in avoiding chaffing and overheating.
Disposable warmth: Plastic bag under my jersey for a quick disposable wind-barrier on a 51º day
Bike nutrition: EFS liquid gel and powder worked pretty well. Honey Stinger waffles were tasty and easy to digest.
Run prep: Given a potential injury in my foot, I opted to err on the side of under-training for running rather than injury

FAVORITE PARTS

Swim: The sun was peeking out just over the mountains as I was in the middle of the pack. The frenzy of arms made a sea of white water arcs. I was a part of this epic scene. Amazing.
Family and friends cheer squad: I'm honored and lucky to have had so many people cheering me on. The anticipation of seeing them was enough to crack a smile into my "game face". Their posters and hollering stayed with me for miles. Thank you.
Running down chute: Having walked 10 miles, my stomach had settled and legs recovered a bit. I was able to break back into my usual stride. Flying down the chute, my body was carried by the realization that after all of the adventures and trials of the day, I would actually finish. I was psyched.
Court crying "Why did you do that?!?!?" as I finished. I didn't have enough energy left to be emotional about it, but I'm glad she did. :)
Watching 17h finishers and fireworks: Dedication and perseverance of body and spirit was best displayed by those athletes who were literally racing the clock by minutes.

TRAINING

Collecting the data in a Google spreadsheet (estimated HR zones)

Hours per sport:

NUTRITION

Morning: Half bagel with cashew butter + water, immodium and pepto taken 45 min before start of race
Bike: 4x EFS Liquid Shot (two in pockets and two in special needs) and EFS Powder (in one water bottle, concentrated and used when diluted), immodium + pepto taken 45 min before end of bike
Run: water + coke,  when walking: water and pretzels

WEATHER

51º morning, overcast with occasional sun and a brief downpour on the run
65º water with minimal waves

RACE MORNING

Surprisingly not too stressed

SWIM: 1h20

Wave start (~150ppl?)
Chose to use sleeveless suit because it was known and would rather be a bit cold than too warm or chaffed (ended up being a good call)
Couldn't breathe well in crawl until 400m in (cold water), but didn't panic, just kept either doing breast stroke or breathing every left stroke
Took in a few mouthfuls of water
Used other swimmers for guiding the path instead of sighting
Some drafting for guidance and ease
No panic when others swam over me
That one moment when the light shown in and it looked epic with the white splashing water
3 times my body was all goosebumps it was so cold
Could feel my psoas being tight

T1

Put plastic bag under jersey
Arm warmers
Gloves

BIKE: 6h

Freezing (body shakingly cold) for first 10 miles
Removing snot constantly
Ate 2-3 honey-stinger waffles on course
2nd lap had headwind on flat. ugh
Hills slowed me down, but didn't stop me
Legs felt used, but not beat
Could feel my soaz being tight: anxious about run

T2

Took off socks and put on anti-blister spray, did the rest of stuff while that dried, before putting socks back on
Volunteer helped with bag and sunscreen

RUN: 5h

Shins tight at first
Took Coke in hopes of preventing bonk
Major stomach issues at portopotty
Sloghfest to turnaround
Felt waves of overwhelming emotion when realizing that I would finish an IM!
Felt faint and dizzy... preparing for a fall
Walked 10 miles, got cold and asked for a trash bag parka
Stopped by Ambulance - passed BP, HR, and blood sugar tests
Ran in the last 2 miles
Ended with a Mario jump

RECOVERY

Epsom salt bath and light food within an hour
Normal meal about 3-4h later
Able to eat real food about mid-day on following day
By following evening, could walk/jog without major issue

Runners with Guts

EVOLVING EXPERIMENT

This is where I will track progress with learning what works well for me for getting food while running.

Thanks for all the input from the FB post!

I'm a commuter who wants to do occasional long rides; what bike should I get?

My personal belief is that there are 2 main types of bikes (ignoring mountain, "cruisers", and tricycles) that you might consider and buy them unique for each scenario. Now, obviously there are exceptions for that due to pesky constraints ($) and it's quite possible to make do with one bike for multiple purposes. In fact, my first ride was gifted to me and I used it for almost a year as a commuter and a long distance road bike. Given how much I ride (and love it) I have found that having specialized uses makes me happiest and that for me it makes the most sense financially (based on risk assessment). 

I'll list off my views and you may note where the conflicts lie. Whether you are looking to specialize a ride or to try to make a hybrid, it should point you in the direction of the most important characteristics from my viewpoint.

COMMUTER

• Avoid getting stolen
• Should not be too "flashy"
• Skewers and other parts should require tools (read: not quick-release; hence slow to change a tire)
• Should have only cheap or secured lights attached (expect things to be stolen if they aren't secured)
• Reliable/abusable
• Bullet-proof tires
• Heavy is ok
• Not cost too much in maintenance over years of Boston weather
• Fewer parts = less maintenance (read: fixie/single-speed)
• Comfort for short distances

LONG RIDE

• Easy to change a tire/parts
• Easy to steal parts if you leave it somewhere, whether locked up or not
• Comfortable for long rides
• This may cost more for the right saddle and for parts maintenance
• Lighter weight becomes increasingly important across frame and tires (although I still buy heavy, bullet-proof tires)
• Should be equipped with a tube changing kit

If you're like most people, it seems that you're looking to make a cheap Long Ride bike work as a Commuter. Given that, please note the abuse the components will suffer from weather and that I recommend getting skewers that make your wheels harder to steal. Essentially, make sure things are locked down, and then when you go for a long ride, bring the tools to unlock it. You may want to be diligent about cleaning the chain every few weeks to extend it's ease of use.

A Strong Core

I’m typing this while riding the T to work, because it is the only free time I have. I feel a little bit guilty about not biking or running to work, but I do have two workout outfits in my bag which will be quite used with about 2h of activity after work. I feel more intimidated about scheduling the 12h of endurance or lifting than I do about the effort required; I see a 1.5 hour day as a light workout and an inefficient use of time. I’m pretty damn lucky.

STRONG

But, this isn’t about feeling busy, this is about feeling strong at my core — standing upright, with tall, muscular confidence. This is about feeling confident in the pool, and this is about more than just working out. I am absolutely thrilled to have such wonderful friends with whom I can train (and complain), a job that is flexible enough to accommodate my schedule, a workout group that has florescent hugs waiting for me at 6:30am, and a family that has already booked a hotel up in Mont Tremblant. 

SWIM

I found myself with a flair of anger and braggadocio after the swim on Saturday. Someone had tried to steal my entire lane from me instead of sharing it. She was swimming breast stroke deliberately in the middle of the lane, seemingly trying to scare or intimidate me out. She must have assumed that I would be uncomfortable with having to swim close to the ropes and someone’s kicking feet. I’m training for an ironman. No chance, lady. I don’t condone the aggressive nature, but it signals a growing confidence in my swimming.

BIKE

My ‘vélo has been wall art, not the tour-de-force she wants to be on the road. Hopefully soon the weather and road conditions will cooperate. In the meantime, I have been sweating it out in spin classes at the gym. Thanks to an asthma inhaler, I can no rock these workouts without the panicky feeling of my lungs desperately needing air. I am curious if I will grow dependent on this or if it will subside as I move to outdoor riding in reasonable temperatures. For now, I’m happy to be able to temper the suffer-fest my legs crave.

RUN

Heading out the door for Sunday’s long run, I was aiming for about 8 miles along the marathon course. Having only done about 4-5 at a time (to and from work at one point), I figured this was a stretch, but that the hours upon hours of bike, core, and swimming training would help me through it. And then I kept running. I kept hoping that I might see a friend on the course who was running towards me so I just added another bend in the road, and then another and another until I reached Wellesley. The pain in my arch (from autumn) came up at miles 4, 8, and then from 12 onward, but was otherwise reasonable. I still felt a bit lopsided (from boxing?), but consciously tried to level my shoulders and even my stride. Consciously thinking of form, I would straighten up and felt powerful and strong in my core — more than I have before. Whereas the way out was quiet, there were hordes of runners training on my way back. I ended up running with a man who would podium at Chicago’s world championship olympic distance triathlon. On Heartbreak Hill, I felt the tingles of energy flowing up the hill, a lingering presence from the emotional pursuits to achieve dreams.

EAT

Imagine stuffed french toast with creme cheese and strawberries, followed by chocolate ganache cake. Dinner and dessert were delicious. I was feeling pretty tired by mid-dessert, but attributed it to the morning workout. Then on the drive home, I felt overwhelmingly depressed. Nothing significant had changed in my life since sitting down at the table so what was going on? Having looked at several similar instances since, it seems that a large influx of sugar, particularly without anything to balance it, has consistently produced this effect to some degree. Now, a salad for dinner also isn’t the answer, but I’m on a mission to find the healthy balance that give me energy without the crash. Of course, I did enjoy a batch of pancakes with a half-tub of yogurt, half-jar of almond butter, wheat germ, syrup, and Nutella; 2,000 calories and a huge smile on my face.

SLEEP

Having done this about a half dozen times over the past two weeks, I think I have to just accept that I will hit the snooze button until I have been in bed for 7 hours. I might as well just set the alarm to be 7h+ from when I go to bed, or at least make it a conscious and rare exception to attempt otherwise. I might even need more time of undisturbed shut-eye as time goes on. 

IMMT: Planning for Continued Inspiration: KATY

Signing up for a big race might come with a packet of motivation, inspiration, and rejuvenation, but how long do those last? For me, the excitement is finite and short lived compared to the months of consistent training required. How can I best prepare for success, by keeping myself motivated as I undertake training for Ironman Mont Tremblant?

I'm lucky enough to be training with 3 other November Project (read: #weatherproof) athletes and my coaching-oriented mindset is curious how to leverage this fortunate situation for everyone's benefit.

Over a well-earned cup of caffeine (35 minutes of hill repeats in the cold rain certainly qualifies), Katy and I discussed our IMMT plans, or what threads we were trying to pull together. We've each considered trainers (I still am open to it, know anyone?) but know that we don't need the accountability card, just the general guidance with plans and personalized insights. Having previously coached a few friends myself with tremendous success and satisfaction, I began asking Katy about how to keep her motivated and what she's looking for from IMMT training and race day.

Any sizable challenge warrants a honest look at the basics: "Where are you now?" and "Why are you doing it?" Before starting any coaching program, I wanted to find out how dedicated, and what kind of dedicated, each athlete was so I required that they fill out this form I had created. It is geared towards someone doing triathlons, but could be well abstracted to any other event. 

Katy

Why are you doing this?

• I want a challenge. I’m able bodied.
• I’m coming for you, Patriot [Half-Iron]

What can we remind you of to help you stay motivated/inspired?

• I don’t like positivity when it’s tough. Tell me to ‘suck it up and deal with it’.
• Remember, you paid for this.

Accomplishments

• Crying on the bike to 4 centuries in 3 months

Challenges

• Trusting my body… after Patriot flopped
• Owning my efforts and abilities
• Mind-body connection (http://evandana.com/inspiration.pdf)
• Food (allergic to gluten)

MCM2013: An 8-Minute PR Attitude

Thumping along with the excited desperation of the last 300 meters of a marathon, my body is in a state of sensory overload and numbness; the fanatical cheering of the crowd temporarily drowns out the screams at each step from my calves and 19 mile-mature blister. Rounding a final turn I see the finish... and the 50 meter hill -- looks like a wall -- just before it. Instantly, I feel my entire body demand more oxygen and energy from already depleted stores, yet, somehow, I make it to the top before I have time to wonder how I'll make it there. With the final clock in sight, I notice that I will, in fact, be crossing the line...

How did I do that?

Although many significant factors played into such a successful race, I believe that my discerning approach to "pain as a signal" was the critical piece for my body that day. This being my third marathon, I ate right, trained and tapered properly, slept well, and was relaxed. I also had inflammation at the nerve bundle in the arch of my right foot and by mile 7 had developed a non-trivial blister.

PAIN AS A SIGNAL
Presented with pain in one's foot on each step, I sense that most people would have one or two immediate reactions: 1) stopping the activity or 2) ignoring the pain as orthogonal to the goal and persisting onward. I believe that either immediate reaction is not doing your body or your goals justice. Consider that the sensation you are feeling is merely a signal you can use as additional information when making decisions. Therefore, the healthy question is not about whether or not there is pain, but "What is the signal telling me and what is the underlying issue?". Starting there you can begin to look at whether or not you really should stop (even if you would rather keep going) or maybe you could push through the discomfort.

During the marathon, I felt intense sensations from my right foot as the blister developed and was aggravated. Typically, one might put less pressure on the chaffed foot to relieve the pain per step. However, an altered stride -- a limp -- would almost definitely lead to intense injury over the duration of an endurance race. Therefore, I chose to endure the "pain" of each step in order to prevent long term injury. I consciously chose to continue the race without limping, while suffering the growing blister, knowing that it would heal without issue over a few days.

I would love to see the word "pain" taken out of our language since it would force us to better describe what we're really sensing without the easy use of an overly generalized blanket statement. According to Mirriam Webster, pain is "a basic bodily sensation induced by a noxious stimulus, received by naked nerve endings, characterized by physical discomfort (as pricking, throbbing, or aching), and typically leading to evasive action." You touch a hot pan and jerk your hand away. Your bare feet step on a sharp object and immediately you lighten the weight on that foot. These are healthy and safe reactions.

During a race, however, it is rare that I'm entirely comfortable. It's a matter of listening to all of the signals and consciously choosing a response (instead of immediate reactions) appropriate to the simuli. My ultimate goal is to be healthy -- mentally, physically, and socially -- and so I have created a few predetermined thresholds for how to make decisions about pain while racing.

1. If I am limping and not "close to the finish", I will find the next best place to stop.
2. If the weather is such that I could suffer permanent injury by continuing (too hot: dehydration, too cold: hypothermia, etc...), then I will find the next best place to stop.
3. If I feel something "funny" with my heart or other vital organs, I will find the next best place to stop and maybe seek medical attention. 

Asking the question "Should I stop?" takes too much emotional energy to repeat often. I have trained myself to just keep going without question, unless one of those above thresholds has been crossed. During a very long endurance event I will grant myself that question one to three times as a check in, but otherwise trust myself to listen to the right signals.

I race to find my limit for that day; I leave every ounce of effort on the course... often well before the finish. Running is only 30% about your legs. As I get older, I keep improving my race times significantly from a better attitude, not just a faster body. Consciously, I choose to listen to the signals my body is sending so I can have the best race possible.

... and I came across the line at a blazing pace, with an 8-minute PR at 2:54:12. Two weeks later, my blister is merely a visible reminder of the fading memory of its brief, but intense, pain. My legs are still a bit sluggish, but I'm still enjoying the pride in having run a smart, hard race.


LOGS +++++++++++++++++++++++++

TRAINING: 18, 15, 19, 13, x, 26
The weeks prior, I did long runs as detailed in the title of this section. I raced the 13 (BAA Half Marathon) and the 26 is the Marine Corps Marathon. I had inflammation in my right arch by a nerve bundle for two weeks prior to the marathon, so I did hardly any running. It was not Plantar Fascitis, as determined by a doctor.

NUTRITION
The day before, I was drinking a bit of water with salt and sugar and eating a variety of healthy veggies, meats, and carbs. Morning of the marathon, I ate some bread + pb at 5:30am. I sipped Chia seeds in water up until the start (12oz). During the race, at each water stop, I drank 1-2 teeny cups of water and Gatorade Endurace and then about mile 16 I also "sipped" on one Clif Shot with 25mg caffeine.

WEEKEND ATTITUDE
Relaxed. I didn't stress much about it.

FORM
Chi
No limp

"I would happily suffer that blister for a 2:54:12!" - a friend