Saturday, September 29, 2007

Disassociative Mind-Body Training

All right,

I was asked by someone what I'm thinking about on the bike when I do these crazy events. Sure, I think about the course and keeping my eye on the road and on the other racers. I also am tuned in to what my heart rate is and when I need to stay on my schedule of nutrition and hydration. Then there are those moments, when the work gets hard, and you have to go to that happy place...



...that, and Kanye West's single "Stronger" is running through my head.

After that, I can find some energy that I have not tapped into.

Coach Liz

Friday, September 28, 2007

Busted Immune System!

Well, I knew it might happen. I have some sort of ick hanging in my left sinus. It came on Thursday and I found a left over, and almost full, prescription for Welbid that I had for a sinus infection last January. I have been pounding it so that I can stave off getting a full blown illness. Rest is very important. Geoff e-mailed me that he feels like he has the flu. I am not surprised that we feel like crap. The immune system takes a huge hit durring a race and it did not help that we stayed up all night after the race celebrating. I will have to ask Lauren how she is feeling.

I took my bike in to the shop to get the brakes looked at and the seat tightened down after hitting that cement obstacle in the road during the race. I did a 30 minute ride and it was a differnt story after the dismal ride on Sunday. Today, I was working at or under my 80% HR Max and passing everyone on the loop easily. At least I get a "Do-Over" in Clearwater.

I found a great condo/town home to rent while in Clearwater. Geoff and I are there for sure and I have asked my buddy Mitch if he wants to go in on the cost. I am sure that I can get a few more peole to go in on the cost. It is a bargain at $175 a night, has 7 beds, and is only 5 minutes walking distance from ther race site. Now I have to get the airfare, but I found a round trip ticket at $211 on Continental.

Alright, more gibberish and rambblings later,

CL :0)

Wednesday, September 26, 2007

Cancun 70.3 Race Report!


Hola!

I just got home from Cancun so I guess it is time for the Race Report. Here it goes. Feel free to skim over my ramblings about things that hold very little interest to you, but were outstanding in my recollection.

I met up with my tri chica Lori at the airport last Friday morning with a few of my other tri buddies. In all there were 6 of us. Our group also included the amazing talents of Geoff P. who is in his first racing season as a triathlete, Tri-babe Lauren L., Ryan "Passion" P. who all planted the idea for us to do this race back in March, Ryan T. who had to cheer rather than race due to a stress fracture that he developed at the Ironhead race back in July, and Lori. At the airport we met up with HRTC members Beau, Theresa, and David as well as seeing a number of other triathlets who I did not recognize. The flight was quite comfortable for me up in First Class. Getting through customs was quick and we were able to rent a passenger van through Payless Car Rental to hold all the bike cases, gear, and people. Payless is not on the airport property so we ended up saving almost $80 in taxes. Bad news--Continental has upped their bike transport fees to $95.



We had a short drive to a beach-front villa that we had rented. It ended up being the best digs that we could have asked for. It was 3 miles from the Wet n' Wild water Park where the race was being staged. It was on the quiet end of the Hotel Zone, but the bus stop was just outside. We had a full kitchen, washer/dryer, maid service, and 4 bedrooms with private baths. The pool area was quiet and the beach was clean and private. We are already in agreement that if we do this race again next year, we will try to reserve the same villa.

Cancun has a Sam's Club, Costco, and a Super WAL-MART so we were able to go buy groceries and extra water. I have to get out of the mind set that there are places that you can buy stuff with out having to haggle at a local market in Mexico. It was a pleasant surprise.

On our first evening there, one of the gentlemen who worked at the villas, knocked on our door with a bucket in his hand urging us to come with him. I was the only one in the group who spoke enough Spanish to figure out what he was asking but he told us to meet him at the beach to see the turtles. When we got to the beach, he offered up the bucket that was filled with 30-35 brand new baby sea turtles. He pulled one out of the bucket and placed it on the sand and we watched it quickly make a bee-line for the water and then the wave pulled him into the ocean. We all started getting the babies out on the sand and we watched them instinctivly follow the sound of the surf as they made their way to their new home. The worker from the villa showed me close to 30 other nests of Sea Turtle eggs that he had fenced off and marked with the date the mother laid the eggs, how many eggs were in each nest, and names that he had given to the mothers.




O.K. enough about the reptiles, you wanted to read a race report...




The race expo was surprisingly small. Speedo, Zoot, a local shoe store, Power Bar, Senor Frog's, and a local bike shop were there with things to purchase. There were two nice tech shirts and two different race hats that you could purchase, but that was it. I got a shirt and went back the next day to get a hat and they were all sold out. Even getting to the race expo early, they ran out of size small for the nice fleece embroidered jackets that we got. The drawstring race bag is a little small but it has a nice large zippered pocket. The bag contained a race water bottle, a Power Bar, and the other race stuff you normally get from vendors. There was a nice race photo packaget that you could buy for $50 that included a 5x7 swim, bike, and run picture and an 8x10 finish line photo. It was raining cats and dogs when we went to the expo and I was a little concerned but I also knew that the rain would keep the temps down during the race.

On Saturday there was an open water swim session that we skipped on because of rain. There was a race meeting in both Spanish and English. Mandatory bike check in was at the Wet n' Wild from 3 to 6. Pasta dinners were held in shifts at Carlos & Charlies, El Shrimp Bucket, and Senor Frog's. Nothing to write home about, but it saved me from having to cook for the crew.


Race morning looked like the rain might hold off, but I was taking no chances and used some the plastic bags that had been covering my bike to cover up my shoes and other gear in transition. It was a good thing that I did this since we had tropical deluges several times during the race. We had a tent for bag check in the transition area. No transitions bags were allowed to be left by the bikes. This ended up being a great deal since they were dry under the tent.



The swim start was moved up the beach due to Hurricane Dean damaging the pier we were supposed to take off from. The start was in the water and the waves were only 1-2 minutes apart from each other. This meant that I passed a lot of men on the swim. It was crystal clear water so it was nice that you could sight along the bottom of the sea floor as well as looking up for the bouys. There were cool starfish and other sea life to divert your attention as well. The water temp was nice and the couple of gulps of salt water only caused me to focus on going with water rather than Gatorade for the first 30 minutes on the bike. The exit from the swim to T1 was a run up the beach, through a shower area to wash out your hair and clean off the sand and salt, through Wet n' Wild, and into the Transition. The distance was probably a 400 to 450 meter run. Lots of the Wn'W staff were cheering us on as we ran through the water park. Since I was in the last wave, most of the bikes on the other racks were gone, but on my rack I was one of the first ones out on the bike course! SCORE!!! I have to double check, but my swim time was 34 minutes.


The bike course was a long leg out, a double loop, and a long leg back in. The roads for the first 5K were pretty smooth but then it turned into a chip-seal type of surface. Nothing new if you are used to riding up in and around Montgomery Co. I knew that the road condidtions would be sketchy so I ran Continental Ultra Gatorskin tires with Tuffy liners. I was glad I did this because I passed up tons of people on the side of the road changing tires. One gal I passed up had 3 flat tires! That has to suck. About 10 miles in on the course there was dried lumps of cement on the road that you really could not get around. I had been doing well up to this point with my percieved cadence and speed. My computer was not working so I was going strictly by rate of percieved exertion. I was doing well passing people up and keeping my heart rate under control. Once I hit this cement, it was like I hit a brick wall! My power was gone and it felt like I was working harder. Everyone that I had passed was now passing me up and I could not keep up at all. Since I did not have my speed, cadence, or watts to look at I just muscled it out. At mile 13, the first torential down pour began and lasted for several miles. Nothing like getting rain and the crap off of someone's back wheel up in your face as they are passing you by. I was seeing LOTS of drafting and pack riding. It kind of pissed me off, but then there were not the officials on the course to keep it under control. One official I did see was telling the group to break it up. He was on the scooter by himself and there was no way that he was going to be able to take down all 30 race numbers in the pack. So as I was muscling it out there were guys with a lot more gut and a lot less bike than mine speeding past me in those packs. I even had some dude riding an old Iron Horse 10 speed with a floppy tech shirt, long shorts over bike shorts and running shoes in the toe cages pass me up and I could not keep up with him!!! WTF was going on!!??!! When a gal who out out weighed me by a good 80 pounds zoomed by and said "Sweet Ride" about my Kuota, all I could think about was, "And only if my sweet @$$ could pick it up and look like I deserve to be on this sweet ride..." (I would catch them on the run later). The aid stations were well run and they had water, Gatorade, Power Gel, and Power Bars. Road kill in Mexico is different than it is here in Texas. We have the racoons, armadillos, frogs, possum, and the occasional water moccasin. In Mexico you have the anteater, howler monkey, iguana, and blue crabs flattened along the road. I had to do a double take on the anteater and really think about what I had just seen at the side of the road before it sank in. On the way back in to Transition at mile 45 or so, my right calf cramped up so hard it caused me to scream. At least I did not startle anyone because the course was less busy since all the drafting pack riders, who thought that the race was ITU, were already off the course. Torential down pour number 2 began promptly after that and lasted all the way in to T2 and out on the run. My goal had been to finish the bike in less than 3 hours, but that did not happen. I have no idea what my time was since the rain caused the timing mats at the end of the bike course to short out and not work. Oh well, that horrible experience of having no power in my legs on the bike was over and it was on to thrash out my legs on the run.


T2 was quick. My shoes stayed pretty dry in the bag but that was not going to last long running in the rain. Lori and Ryan had gotten a picture of me coming in to T2 and they were back off to the VIP tent to watch the rest of the race.


Out on the run it was good to see lots of people again. The run course was 2 loops and went along Kukucklan Blvd. and past our villa with the turn around at the Bel Aire condos. There were only two bridges but my quads were twitching and wanting to sieze up so I took it easy going up the small bridges. There were good aid stations and good volunteers. The water came in pint sized sealed bags that you bit the corner off of to drink out of. Why don't we have this in the states??? It was so much easier to handle, get in your mouth, and stuff down your sports bra to cool you off and make you look like you had a Wonder Bra on. There were only port-o-cans in one location but you ended up passing them four times. I thought I might make a PR, but my legs were really tired and my walking breaks through the aid stations were getting longer. I finally buckled down when a guy passed me, gave me a pat on the shoulder, encouraged me that I could do it and also threw in a "GO TEAM!" since I was wearing my Team in Training gear. I ran the last 2.5 miles in and I looked strong going across the line. Total time 6:19:04. Not bad for a horrible bike and it was close to my 6:17 that I had for two other races that were PR's


I searched out the ice by the people handing out bottles of Gatorade. I sat down on a huge bag and laid a bag over my legs and sat there for 20 minutes. I had lots of people giving me smiles and the thumbs up when they saw me with my ice bags in place. There was Domino's Pizza, PowerBar protein bars, fruit, water, Gatorade, and something else to eat but I can't remember what it was. Massages were free and the line went fast. The only bad thing was that they ran out of small finisher's shirts. When I went to get my bike out of Transition I had trouble pushing it and it was making some noise. WTF--Part 2!!??!! My front brake pad was rubbing up against the rim of my tires!!! It had probably been that way since I hit that patch of dried and rocky cement on the road at mile 10. No wonder I was giving it almost all I had and felt like I was getting nowhere. Needless to say, I was a little more than hacked off. We all rode our bikes back to the villas and I promptly found the bottle of Jose Cuervo (...you are a friend of mine...) to take the sting off of my discovery of the dastardly brake pad. A shot of Cuervo with a little salt and lime was mighty nice. We hot footed it down to the beach and dove into the waves to let the cool water revive the legs a bit. The water was not really cool once you got in, but it felt great on the legs.

We got cleaned up and headed to the host hotel for the posting of the results. We were sure that Geoff's great finish time might earn him a slot at Clearwater for the World Championships. We were correct!!! Geoff came in 5th in the Men's 25-29 age group with a 4:54 finish time and is headed to Clearwater on November 10th. Congratulations Geoff!!! We hung around for the awards ceremony and the Roll Down meeting as well as several rounds of drinks. Heck, I knew that I was 26th in my age group and had no chance of going, but my buddy Mitch Evans got a Roll Down slot at Buffalo Springs with a 6:40 finish time. There was still a faint hope alive and I had my cash money ready to go. They did all of the men's age groups first and then got to the women. I saw a gal who finished in 5:30 not get a slot and I felt my stomach sink a bit. When they got to my age group and started calling names and no one--NO ONE-- was responding they called out,"Is there anyone in the Women's 35-39 age group who wants one of these two slots?" I jumped up and yelled out from the back of the ballroom, tripped over a table, spilled someone's drink, and ran up to the front with two other gals. I finished ahead of one of them, but most importantly...I GOT A SLOT TO THE 70.3 WORLD CHAMPIONSHIPS IN CLEARWATER, FLORIDA!!!


I had put that goal in writing and even after a crappy bike leg, I still reached my goal. Now I have only a few weeks to get the race arrangements in order, finish my small recovery and jump back on the training wagon. I have been very excited the past couple of days and eventually I will have to come down off of this high that I am on. Right now, my goal at Clearwater is to have a better bike leg than I had in Cancun. I have no other expectations. I know I won't place very high in my age group because I will be racing against the best people in the world at this distance. The important thing is that I got there with my training and determination. The post race party at Senor Frog's was FANTASTICO!!! Congratulations to my tri buddies on their great showing at their first Half Ironman!

HRTC Group Results:

Geoff P. 4:54
Ryan P. 6:10
Coach Liz 6:19
Lauren L. 6:28

See you in Clearwater, Florida on 11/10,

Coach Liz

Thursday, September 20, 2007

Almost Done Packing...

O.K.,

Loser chick tries to change her rear tire and then she cannot get the tire back on the rim. I had to take the wheel back to the local bike shop (LBS) and get them to muscle it on. If I get a flat in this race, it is all over. I struggled for close to an hour before I resigned to hopping in the car and heading over to the shop. I am saying a few prayers that running Ultra Gatorskins with Tuffy liners will keep me from a flat or I will have to DNF. A flat tire is NOT an option.

I am basically packed, but now I am just putzing around. I have the lap top and a few other things to throw in my bag and then to take the bike case and bag out to the car. I am bummed because my DVD folder with some of the movies I like is not to be found. WHO HAS IT??? At least I have Taladega Nights and Old School to take with me.

Alright, I am going to finish up and try to get some sleep before I pull an all nighter like I usually do the night before a flight out to a race.

More once I get to Cancun!!!

CL

Wednesday, September 19, 2007

Time To Pack...

This is going to be short today. I did my last 30 minute easy swim today inbetween personal training clients and teaching class. I went to see JohnnyTri who is one of my Sports Docs and got a last minute race tune-up. My other doc J.D. was booked up solid. These two guys are incredible! They keep me doing all the things that I love to do and doing it pain free. If I could only have a 1/4th of their knowledge about how the body works I would be blessed. After that, it was on to one of my two favorite bike shops to pick up my new Polar Power Meter computers. I took the other one in to see if they could show me how to take it off the mount so that I could download workout info onto Training Peaks and the little plastic gizmos that hold the computer to the mount broke off. So for the past week I have had the Mex-ghetto set up of keeping my computer on the bike with a bunch of rubber bands.
I say that with love since I am half Mexican. I'm a pretty sorry Mex at that. I had Spanish lessons and classes from 4th grade all the way through high school and 16 hours of Spanish in college and I can hardly speak the darn language. Well, this weekend in Cancun I get my chance to try out my very poor Spanish speaking skills and have the locals laugh at me. My dad headed off to Madrid, Spain today to visit my uncle so he will have to go total immersion as well.
Clothes are packed and now it is on to the race bag. My non-athleticly inclined spouse is drilling new latches onto my bike case that the airport gorillas have broken off on the other travels around the country with my bike. I will be getting my bike in order tomorrow.
I talked with one of my training buddies who is going to Cancun. Geoff is incredibly talented and I really do think that he has a good chance for a roll-down slot for Clearwater, Florida. He is finally done with his final exams and has been getting ready for our flight the day after tomorrow. He still has to figure out if he is going to get a new helmet. Uh dude, get a new helment. Yours is like 5 or 6 years old and it has a crack in it.
Speaking of final exams...I have been procrastinating with an assignment that was due last month. I have three lectures that I have to video tape and a cycling class to teach that I have to video as well and I have just been too lazy (please read as busy) to do them. I wanted to get it done last month before I went to Portland for the Hood to Coast Relay and I missed the deadline. Now I have a sinking feeling that I am going to miss this self imposed deadline as well. Damn. O.k., I have to get back to getting my stuff done. I have an e-mail that I have to send out to my Marathon Training Group about this weekend's route. JohnnyTri is my assistant coach and he is on his own this weekend with the group. Good Luck Coach John! Our group has 125 or so runners and walkers in it and he is going to need all the help from our mentors that he can get since this will be the first time that he will be at the helm by himself. Our other assitant coach will also be out of town.

Geez, I have to stop rambling on and on and on....

More later,

CL :0)

Tuesday, September 18, 2007

T Minus 5 Days And Counting...



Yep, this is my big race for the year. I am feeling confident about a time under 6 hours. This will be my 5th Half Ironman race. Vineman was my first back in 2003. I did great on the swim and bike and then suffered on the run. It was my first half marathon ever. They lied in the race description as well. Sonoma County is not predominently flat--it is freakin' hilly! For a flat lander that is instant death! I was totally burned out after that race and did not do another triathlon until the Florida Half Ironman in 2005. Florida was hot and humid. Again I had a great swim and a nice bike split but I crumbled in the heat. I had almost the same time as Vineman, so I was not disapointed. Next was the Soma Half Ironman in Tempe, Arizona. I did this race to prepare for Arizona Ironman and get a feel for the climate and become familiar with the course. My swim was fine and I was cranking it on the bike. The run was downright awful. I was doing a lot of walking in the heat. All that kept me going was the knowledge that my coach was waiting at the finish line with a margarita for me. My final time was only 10 or so minutes slower than Vineman and Florida. My last Half Ironman was this past April. I raced in the inaugural Lone Star Half Ironman in Galveston, TX. This was my first triathlon after undergoing knee surgery to repain a torn medial meniscus last year in September of 2006. The swim was choppy but I felt fine. The bike was 2 loops and there was a 33mph headwind on the way out to the turn around. I kept it undercontrol on the bike to go easy on the knee and not red-line the heart rate. I had the best run of all of my 1/2 IM races! I had a great race even if it was a few minutes behind Vineman and Florida. I had conqured that run leg!

Now is the race of truth...Cancun 70.3 on Sunday. I have been doing lots of heat acclimate work and I have felt good. My race season has been good. Not as fast as when I raced only Sprint and Olympic distance races, but fast enough to make me confident that I can finish Cancun with a PR and possibly qualify for a Roll Down spot for the World Championship race in Clearwater, Florida in November.

I am getting laundry done to start my packing...

More rambling later,

CL :0)

Monday, September 17, 2007

Good Lord, I can't believe I am doing this!!!

O.K., I am going to be frank here. I have a degree in English and I HATED to write in journals. I have never owned a diary. My training logs are minimal at best. My coach gets on my case that I never hit TrainingPeaks.com and fill out workout information. I really cannot believe that I am doing this and sticking out there for every stranger to read. Yikes!

Well, I will have to explain the blog title I guess. I was born with a congenital heart defect and had to have not only a cardiac catherization, but also a pulmonary valvulotomy. My scar runs horizontally across the left side of my chest rather than vertical along the sternum. I was three months old at the time of the surgery and the youngest patient at that time to undergo that type of surgery. I tried to keep up with the other kids at school and was always the slow kid. I kept at it and now I have done one of the ultimates in endurance sports: Ironman Triathlon. I completed the Arizona Ironman 2006 race.

Well, at least I got this started. More stuff that is pointless and silly later. I have a cycling class to teach at 5:30 am tomorrow morning. Tomorrow is National Talk Like a Pirate Day and I have a great mix of music from Pirates of the Caribbean.