tag:blogger.com,1999:blog-50074688547945302162024-03-13T22:18:38.989-07:00Di "Tri"ingTrying to balance marriage, work, art and triathlon!Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.comBlogger41125tag:blogger.com,1999:blog-5007468854794530216.post-24659209693952792932013-08-15T23:49:00.001-07:002013-08-16T14:18:24.458-07:00Unfinished Business - Cycle to the Sun Race Recap<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-NpjnQdDj12o/UdYDQ-BklUI/AAAAAAAABVs/WCBJdezurs4/s1600/IMG_0905.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-NpjnQdDj12o/UdYDQ-BklUI/AAAAAAAABVs/WCBJdezurs4/s1600/IMG_0905.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">An auspicious start!</td></tr>
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It's taken me <strike>a few days</strike>, ahem, <i>awhile</i>, to wind down from all the excitement of this race. With as crazy as my schedule has been since the beginning of June, I feel like I passed through the month in some kind of surreal haze.<br />
<br />
I trained hard for this race since the first part of March. Then, before I knew it, it was the last week, then it was the last workout, then it was Race Day! As much as I felt ready for the climb, I did miss a few workouts, including one key day when Vanessa and I were supposed to do the entire route. With that in the back of my mind, I approached race day in much the same way I approach a dentist appointment: I try not to think about it too much until it's time to go.<br />
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That's not to say that I wasn't excited or looking forward to it - I was. The smartest thing I did was take the day off before the race - I had the day to settle down, relax, then get ramped up again when my coach, Michelle, and her family arrived. She had decided to come over a do the race, and so did Nalani and Kurt, two of her friends/athletes from Oahu. Michelle's husband Scott turned out to be race sherpa/cheering section extraordinaire along with her charming daughter, Moana, who was a kick in the pants!<br />
<br />
After a good pre-race dinner, Michelle and I had a chance to talk (actually, we chatted A LOT about SBR-training-rehab-nutrition-paleo-goatcheese-tequila-coffee-wine-food-cycling-climbingthatbigfreakinhill-etc. all throughout the weekend...I was so excited to have another athlete around I probably wore the woman out!). Anyway, she gave me some great advice - she told me that I was more than physically capable of doing this race, gave me some race pointers, then told me the most important thing of all. That my mind would play tricks on me at some point and not to let it - that was the difference between F (finishing) and DNF (did not finish). I did not realize how important that piece of advice was until later.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-27yNel9UH1s/UenG3Olm_CI/AAAAAAAABWE/_gsifX4OsIk/s1600/likeprom.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-27yNel9UH1s/UenG3Olm_CI/AAAAAAAABWE/_gsifX4OsIk/s1600/likeprom.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kind of like getting your corsage pinned on at prom. LOL.</td></tr>
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We parked a couple miles away from the start to avoid the crowds and so we could get a little bit of a warm up. We lucked out on the weather - light breeze, clear skies, perhaps a sprinkle or two of rain, but that was all we expected.<br />
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There were 175 riders gathered at the start, ready to go, and we didn't wait long before we were OFF!<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-R-EgVijE99w/UenG3qJG5UI/AAAAAAAABWQ/iQUbc_TUjvY/s1600/warmup.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-R-EgVijE99w/UenG3qJG5UI/AAAAAAAABWQ/iQUbc_TUjvY/s200/warmup.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Michelle leading us to the start.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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The first 5 minutes kind of threw me off a little bit. I could not get my left foot clipped in - I fumbled and fumbled and it kept slipping. It just would not engage. I smacked my foot against the pedal in frustration and heard a tinkling noise - I think I had a rock in my cleat - then finally my shoe clipped in. I had a few minutes of panic wondering if I had a broken pedal or cleat and how the hell was I going to climb this mountain with one shoe off? Thankfully, everything worked out and I set into the business of starting the climb.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-5O_nTO-CWwE/UenG3E8_POI/AAAAAAAABWA/R9_EgwDLNq4/s1600/gregw.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-5O_nTO-CWwE/UenG3E8_POI/AAAAAAAABWA/R9_EgwDLNq4/s1600/gregw.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not clipped in yet!</td></tr>
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When I first signed up for this race, I would joke with my family that it was <i>"only 36 miles."</i> But that 36 miles is. no. joke.<br />
<br />
My plan was to pace myself early. I was content to let others pass me and be closer to the back of the pack in the beginning. I hoped to finish in 5:30 and needed some energy in reserve. It was hard enough to keep my HR down with all the excitement, much less jump on it too early in the game. I wanted to get to the start of Crater Road in under two hours, then 1:30 to the ranger station and 1:30 to the summit.<br />
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I managed to get to Crater Road in 1:48, so I felt pretty good with the time. Nutrition and hydration seemed to be spot on as well. There are a couple of fun little downhill breaks in the first section before Crater Road, but that's pretty much it. Crater Road is where the serious climbing begins and this turned out to be the hardest part of the race for me.<br />
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This section starts in the last residential section on the mountain. The climbs are steep, and once you pass the zipline area, you are in wide open range area. By this time, the riders are pretty much strung out along the entire race route, sometimes in smaller packs, but mostly you are on your own while you pass (or get passed by) an occasional rider. The switchbacks are relentless. It's a real mind game because you can clearly see up the side of the mountain, and even see the summit, but you are still hours away from reaching the top. You think you are making good progress, then you look up and see what appears to be 1,000 more switchbacks to go, with riders in their colorful jerseys along every stretch. Kind of like the zig-zag of tiny lights on a cartoon Christmas tree. After a while, I just stopped looking anywhere but the road ahead/under me. You just keep pushing.<br />
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About half-way up this section I started to feel kind of sick. I was still doing well with hydration and nutrition (I had 4 Amrita Bars, 2 Justin's packets and a banana with me). I had one bottle of coconut water and one bottle of plain water. Usually around a couple of hours in the coconut water tastes wonderful. Today I couldn't get it down. I could still eat, though, so I tried to eat a little more and drink more plain water. That seemed to get me over the hump. (Special thanks to Jeffrey from South Maui Bicycles for having water on his truck at this point - I would have been one bottle down and I needed all the water I could carry).<br />
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Finally, this section was done and I was at the aid station before the ranger station. This is where our special cheering section was waiting! Scott and Moana and my mother-in-law were there - Scott with extra nutrition, my jacket and snacks. I was so happy to see them because I knew Michelle and Nalani were way ahead (if not already finished by then) and they waited for us - it was awesome. It felt good to stop for a minute, but I didn't want to stop for long. It was getting colder and looked like rain, so I pulled on my leg warmers and pulled up my arm warmers, and had my jacket tied around my waist for later in case it rained. And it did, not long after that, and I was thankful AGAIN for having it (and for Scott - so we didn't have to haul all the extra gear with us up the initial climbs).<br />
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I knew once I hit the ranger station I had about an hour and a half to go, but the climbs start to flatten out a bit here and you get a little bit of a break - but not much.<br />
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About half way from the ranger station to the summit I was completely alone. At this point my head started to really play games with me, and I started to get a little frustrated because this was about the time the finishers were starting to come <i>down</i> the hill. In their cars. I stopped thinking about it and just got down to business so I could finish. I was grouchy. At this point I was wishing I had brought an espresso Hammer gel - could have really used a little push right now. Thankfully I was starting to feel better so I stopped at one point and ate my banana - DAMN! That was the best tasting banana I've ever had in my life! I think what I really needed at this point - now at about 8,500 ft. - was a good hit of sugar. And a funny thing...right where I was stopped on this tiny little turnout of road, I looked down and there was a shiny penny. I took that as a sign that everything was going to be just fine. I just needed to finish.<br />
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It's the last 1,500 ft - you see the observatory and you see the summit and you think you are almost there, but <i>you are not even close.</i> So while I was deep in self conversation at this point and talking myself through this last section, I hear someone coming up behind me, breathing hard. "Kurt, is that you?" I call out. Then I hear, in a booming voice with a Spanish accent, "NO, IT'S BORRACIO!!" It was hilarious and I almost laughed out loud - it was kind of like a cartoon voice with trumpets blaring right along. DUN DUN DUNNNNNNN!!!!!<br />
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And Borracio (I'm guessing at the spelling here!) starts to talk. OMG, this is hard. Are we almost there? Have you ever done this before? Gone all the way to the top? OMG I'm DYING. This is SO HARD. My legs are killing me. Etc. Etc. At first I was pissed. I was having a hard enough time myself, I didn't need to listen to someone else's agony too. But then we started chatting. Supporting each other, talking each other along.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-8fnFA8q1h6c/UenG3BfAFPI/AAAAAAAABWc/Q2hcE2nd_2w/s1600/finishline.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-8fnFA8q1h6c/UenG3BfAFPI/AAAAAAAABWc/Q2hcE2nd_2w/s1600/finishline.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My finish line photo!</td></tr>
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It was great. We were going to make it. Borracio became an angel, helping me get to the top and finish this race. His chatter helped me take my mind off anything but just getting to the top.<br />
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Soon, we were rounding the bend to the lower parking lot. You feel like you are done at this point - you made it - time to celebrate, right? Bwaahahahahaha.... not so fast. The rangers wave you to the right because you have to go. to. the. summit. And guess what? It's like some cruel joke they save for last - this incredible, steep climb that curves around so you never see the end. It just keeps curving and curving and curving around like some insane circular staircase. About half way up I had to stop. I had "a moment." And unbeknownst to me, Michelle, Nalani, Scott, Moana and my mother-in-law were in the observation area (which is enclosed and out of the weather) watching my little melodrama unfold. But I gathered myself, got back on my bike, and pushed the last few hundred yards to the the TOP! AND I WAS DONE!!!<br />
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Kurt was just a few seconds behind me, then that was it. I think Kurt and I were the last two "official" finishers - the cut-off was 6 hours 30 minutes.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ydT78stahew/UenG3pUYZ0I/AAAAAAAABWU/o4i0Izbkgms/s1600/relief.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ydT78stahew/UenG3pUYZ0I/AAAAAAAABWU/o4i0Izbkgms/s1600/relief.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kurt and me - RELIEF!!</td></tr>
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I am happy I finished. This race is billed as one of the toughest road races in the world, so I feel a little badass for finishing. Are there a few things I would have done differently? Yes. I don't think I had my nutrition really dialed in. I think if I ate more early on I would not have had the mental battles I had later in the ride. I also think that if I had more time to train I could shave a decent amount of minutes off my time. It would be VERY beneficial to do some serious strength training in the gym in conjunction with the bike time.<br />
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Will I do it again? I don't know. My goal time was 5:30 and I finished about 6:19. There is room for improvement. Then again, this may just end up being a bucket list "one and done" and I'd be OK with that too.<br />
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Special thanks to Michelle and Simmons Endurance Coaching for putting together a training plan that got me to the top; to Kurt and Nalani (and Michelle) for making it a team effort and so much fun; to my riding buddy and partner in crime, Vanessa, for sticking it out through all the training sessions up the hill (and doing those mind-numbing hill repeats!) and being a kick-ass rider; to Jeffrey for being my own personal support crew and race course mechanic - at least I felt like you were there only for me!; to Scott and Moana for providing first-class sherpa support and cheerleading section; South Maui Bicycles for keeping my bike in stellar shape; and my husband and family for putting up with long weekend training rides, keeping me fed, and being my #1 fans. LOVE YOU GUYS!!Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com1tag:blogger.com,1999:blog-5007468854794530216.post-16205805998181162372013-07-19T21:54:00.000-07:002013-07-19T21:54:00.262-07:00Reflections in the PoolI got back in the pool today. Our beloved Sakamoto Pool, which is right across the street from work (I know, how awesome is that?!), finally reopened after being closed for well over a year.<br />
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This particular pool is a special place for me since it's the one in which I really learned how to swim (thanks to Rebecca - I will never forget that!). You know, when you actually put your face in the water rather than thrashing around like a long-armed puppy. It was those first few lessons that really got me to the start line of my first triathlon.<br />
<br />Now that it has reopened, it's summer, and I'm done with Cycle to the Sun, I need to get back on a more regular training schedule, even though I have no races on the calendar right now. This means maintaining my hard earned bike fitness, rehabbing my stupid left foot, getting back in the gym for weight training, and spending a couple of times in the pool each week. And for me, right now, that means Monday and Friday at lunch.<br />
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I was excited about today - got my bag together, made sure I had all my fun pool stuff (including my Simmons BSC top (thanks, Michelle!) - nothing like a like sparkle to get you motivated!). I was going to walk over, but my foot is still bitching so, yes, I drove across the street at lunch time and got right in.<br />
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I didn't do anything hard or fast. Just 200 swim, 200 kick, 200 pull x 2, then finished with 300 swim for a tidy 1500. Easy pace. It felt good. It was long course, too, which I like so much better.<br />
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At one point during my last 300 as I was approaching the turn in the shallow end I felt the sun shining on my back. I thought, right then, how lucky I was to be in the pool at that moment, when everything felt right.<br />
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I hope I have more of those moments.<br />
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<i>(I'm still finishing my Cycle to the Sun race report - coming soon.)</i>Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com2tag:blogger.com,1999:blog-5007468854794530216.post-53392809092170183092013-06-03T22:00:00.000-07:002013-06-03T22:00:09.413-07:00(By My)self Motivation<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-64f8Cd0VYfc/Uav0QBiI3GI/AAAAAAAABU4/zHDs6ptVTRM/s1600/IMG_0885.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-64f8Cd0VYfc/Uav0QBiI3GI/AAAAAAAABU4/zHDs6ptVTRM/s1600/IMG_0885.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A view of the water and Molokai from somewhere in Napili - sweet backdrop for a ride!</td></tr>
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A five-hour Zone 2 ride was on the books for Saturday. A nice break (thanks, coach!) from all of the strength work trainer rides and climbing done over the past few weeks getting ready for Cycle to the Sun at the end of the month. The only bummer - no one to ride with - but I was looking forward to it anyway. The honeymoon is not yet over for the bike!<br />
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I got a later start than usual and was on the road by 9:45 headed to Paia. I had mapped out my ride the night before so I had a plan for about 85 miles, which would take me across a lot of the island on a (mostly) flat route.<br />
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The trades were already picking up so I had a little bit of a headwind out to Paia, but nothing too harsh. I turned around and headed back toward town, around the harbor and up to Waiehu - by then I was one hour in and things were going well! I cruised across the base of the West Maui's toward Lahaina and tackled the Pali - it's not that big of a deal, but I've never ridden it by myself. I'm a firm believer in safety in numbers and this stretch of road can be a little sketchy at times. I just prayed everyone was paying attention.<br />
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I hit Oluwalu at about 2~ in, so I stopped to refill water and have a snack (mmmm....Amrita bars!) at the general store. This is the first time I've ever taken my bike into a store - felt a little silly, but it was getting HOT and no one seemed to mind. Back on the road, through Lahaina (where I veered off for a pit stop and took my bike into the bathroom with me - I have it on good authority that I'm not the only cyclist who does this!) and out to Napili. As soon as I got back out on the road, my Garmin died. Not enough charge. D'oh!<br />
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Once I passed Ka'anapali, I hit the tradewinds that wrap around the west side head-on. It was HOT and that's when the mental chatter began. I told myself I could turn around at Kahana, but then I got to Kahana and kept going (really missing my buddies, POG and V, by then - POG usually pulls us through this section when the wind gets tough). By the time I turned around at Napili, I had convinced myself that I was going to stop at McDonald's and get a vanilla cone and a Coke! After all, I deserved it! It was HOT, mid-day and it was going to taste AMAZING! (If you know me at all you know this is crazy talk!)<br />
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I passed the Kahana McDonald's because I was on a downhill stretch, telling myself I would stop in Lahaina and spending the next few miles trying to figure out how I was going to manage this on my bike. Would I go IN with my bike? Drive-thru? As I passed Ka'anapali I ran over a bit of tree debris in the shoulder, then THUMP, THUMP, THUMP. Something was stuck in my tire. The bike shop was up ahead and if I needed anything I could stop there. I caught a red light just after, and as soon as I tried to take off - ha ha (insert sound from Simpson's kid here) - flat front tire. Nice little kiawe thorn about the size of a thumbtack - the bane of cyclists on Maui.<br />
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This is the second ever flat tire I've gotten, and the first one I had to change by myself so I was a little panicked at first, but I set to it and was done in about 10 minutes. NICE! I stopped at <a href="http://www.westmauicycles.com/" target="_blank">West Maui Cycles</a> and they were awesome - checked to make sure I did it right (because I still had a ways to go before I got home), checked my air pressure, then picked up a spare tube and C02 because I only carry one spare.<br />
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After this, McDonald's was completely forgotten. Nutrition wise everything went rather well - I had water, diluted coconut water, salt stick caps, Amrita bars, a couple of Justin's almond butter packets and a banana for backup. Right near the end, with about 12 miles to go I really got tired of anything sweet - I think I'll throw in some salted macadamia nuts for next time - they would have been perfect.<br />
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I battled the last of the headwinds after I came back over the pali. I had to take it slower than usual over the pali because the crosswinds coming down through the canyons and ravines were fierce and I almost lost it a couple of times. I guessed the trade I hit head-on on the last few miles were in the 30mph range. Slow. Going.<br />
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I'm proud of myself for doing it, but after the flat, the stops, and the headwinds I was out there for 7.5 hours. That's a long freakin' time, midday, in Hawaii, near summer. And I have the burn lines to prove it (even though I was wearing sunscreen):<br />
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Next time I need to bring sunscreen to reapply if I'm going to be out for so long - planned or otherwise.<br />
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Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com3tag:blogger.com,1999:blog-5007468854794530216.post-91371724849351148912013-05-29T22:00:00.000-07:002013-05-29T22:00:01.879-07:00Gluten-Free Liars, Fakers and CheatsI am going on a rant here, so bear with me (or not), but something is really starting to piss me off and I want to talk about it.<br />
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It started with <a href="http://jezebel.com/5991724/will-everyone-please-eat-gluten--please-because-you-are-literally-killing-me-kind-of" target="_blank">THIS POST</a>, "Will Everyone Please Eat Gluten? Please..." by Elissa Strauss.<br />
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And then <a href="http://www.runnersworld.com/nutrition-for-runners/are-you-really-gluten-sensitive#.UZUeUYtGG4U.twitter" target="_blank">THIS ARTICLE</a> came out via Runners World on Twitter. <br />
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Now let me preface my rant by saying that I have tremendous respect and compassion for people who have dietary restrictions for medical/health reasons (life-threatening allergy, celiac, lactose-intolerant, gluten-sensitive, etc.). I am sensitive to the needs of my guests and, when entertaining, will prepare foods that are healthy and I know that they can enjoy without fear, and this extends to my vegan/vegetarian friends as well. The last thing I want to happen to any of my friends or family is to go home sick from a meal because I know the tremendous vigilance it takes when you suffer from something like this.<br />
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I also respect an individual's right to exclude certain foods from their own diet/nutrition/eating plan when it is simply <i>their choice</i>. And this is an equally tough battle because anyone who makes specific nutrition choices, to some degree or another, has encountered the family member/friend/total stranger who says, "Come on, just one piece/slice/drink/bite of XYZ won't hurt you," when, quite frankly, you know it can/will derail your efforts to keep XYZ off your plate.<br />
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I began following a Paleo diet over two years ago as a test for athletic performance. I quickly discovered that it was a lifestyle that worked for me. I lost 20 lbs, leaned up, felt amazing and had energy through the roof. Because I <i>chose</i> to avoid grains, legumes, dairy, processed foods, sugar, soy, etc., however, I always knew that I could have dairy or cake or cookies and it wasn't going to be life threatening. That doesn't mean that I think any of those things are good for me, which is why I choose not to eat them for the most part. I <i>choose</i> not to eat grains/gluten because I feel better when I don't - and for good reason. Grains are essentially indigestible and they bind to other good nutrients in your food and prevent them from being absorbed. Grains cause gut inflammation in <i>most</i> people - and if <i>most</i> people stopped eating grains/gluten they'd probably be amazed at how much better they felt. I <i>choose</i> not to, not because it's trendy, but because <i>it's healthy for MOST people.</i><br />
<br />
Pardon me, but the writer in the first post I mentioned comes off as a whiny spoiled brat. I get her point, I truly do, but she's going to have to come to grips with the fact that she has to make some hard choices. If you have celiac you may not be able to eat out at most restaurants. You may have to prepare most of your meals at home. And if you feel that your life/health is in jeopardy, <i>don't eat at a restaurant that doesn't take you seriously.</i> Vote with your dollar and support the restaurants that do.<br />
<br />
And, yes, there are Gluten-Free Liars, Fakers and Cheats out there. You find these individuals in <i>every type of "diet" - </i>vegan, vegetarian, Paleo, gluten-free, macrobiotic, etc. They are the ones thrive on drama and who will go into a restaurant and drive the servers crazy, make a huge scene at family dinners, or dinner parties with friends. "I can't/won't eat THAT" they say, or they want to make substitutions, omissions or deletions from every dish they order. Yes, they are assholes, but thankfully they are mostly few and far between.<br />
<br />
Don't be THAT guy/girl. Do your homework. Go on line and review the menu for a restaurant in advance to see if there are dishes you can eat that don't require extraordinary measures on the part of of the kitchen/chef. Call ahead and ask if they can accommodate you. Many times, they are happy to do so. Be kind to the server when you do go and be patient. And LEAVE A HEALTHY TIP. They will be happy to have you return.<br />
<br />
And just a short note on the second Runners World post - first of all a study of 37 people is really not conclusive of ANYTHING. I tried to look up who funded this "study" but it was not available on the website (perhaps the wheat council?). They are basically trying to say people are probably sensitive to FODMAPs and not gluten, but ironically, they include wheat in the FODMAPs list. They also say if you omit grains from your diet and you don't need to, you'll suffer from nutritional imbalances. WHAT? Grains are one of the most nutrient-poor foods on the planet - you do not need grains for nutrients or fiber. <br />
<br />
Do yourself a favor, ditch the grains, processed and fast foods, and sugar - fill the void with whole foods like vegetables, fruit, nuts and seeds. Meat if you are inclined. Your gut with thank you for it. It may seem "trendy" now, but just wait - someday it will be the norm and those with celiac will thank us for supporting the movement.<br />
<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com2tag:blogger.com,1999:blog-5007468854794530216.post-30670335509930463562013-05-01T22:25:00.000-07:002013-05-01T22:25:00.409-07:00Maui Stage Race Recap<br />
<div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
<img alt="Maui Stage Race" src="http://mauistagerace.com.198-60-22-66.temphost.xmission.com/wp-content/uploads/2012/12/logo1.jpg" height="60" title="Maui Stage Race" width="400" /></div>
<br />
Since I'm not doing <strike>very much</strike> any running these days, I'm spending a lot of time on my bike training for Cycle to the Sun. I've always enjoyed competing in running and triathlon events, so I thought I should sign up for the <a href="http://mauistagerace.com/" target="_blank">Maui Stage Race</a>. My stepbrother is a very talented bike racer in Southern California, and even though I am nowhere near that level of rider, I still thought this event would be a good experience even though I had no clue what was involved.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-1HIAY_pIsJ0/UYAfKEQVwRI/AAAAAAAABT0/CKPjL02sNkE/s1600/sunrise1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-1HIAY_pIsJ0/UYAfKEQVwRI/AAAAAAAABT0/CKPjL02sNkE/s320/sunrise1.jpg" height="173" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sunrise on Day 1 - we lucked out with perfect conditions!</td></tr>
</tbody></table>
The two-day race consisted of a time trial and criterium on Saturday, followed by a road race on Sunday. With a Century and several other events under my belt, along with the more intense training I've been doing the last two months, I went into this event feeling pretty confident in my abilities and fitness level. I didn't place any real expectations on myself because I had no experience with the TT or crit, I just went in with a positive attitude, ready to ride.<br />
<br />
<b>Time Trial</b><br />
This was pretty cool. I knew the course well because I frequently ride the Central Maui area, but I never did any practice runs of the specific loop leading up to the race. The riders lined up and went off in one-minute increments. I chatted with Jeffrey from South Maui Bicycles just before we lined up, and (showing my total and complete inexperience here!) asked him if it was OK to pass the other riders. I knew you couldn't draft, but wasn't sure about passing - he told me the idea was to pass as many riders as you could and not let anyone pass you. OK - good goal!<br />
<br />
<b> </b><br />
I went out strong and kept pressure on the pedals. It's amazing the distance a rider can make with a one minute lead - I didn't see the rider who was just before me at all - I only passed one of the juniors at about the half-way point. I would periodically check behind me but I never saw any riders approaching, so I felt pretty good and kept pushing just a little bit harder - not getting complacent and my coach warned me not to do. I wore my Garmin but never looked at it the entire time - just tried to stay focused on how I was feeling and pushing the pedals. Then BAM - not long after the third turn, the rider behind me passed me. I picked up the pace and tried to keep her in my sights, but she had an extra gear I did not have at that point. And right at that area of the course the climb began and I started losing speed. That's when I got passed two more times. As hard as I tried to keep up with them, the continued to pull away.<br />
<br />
There was about 10 minutes left to go and that's when I remembered what my coach said, "The last 10 minutes should REALLY HURT." So I dug down, tried to rally, and then pushed as hard as I could after the fourth and final turn for the last stretch to the finish line and finished in 47:09. I was really hoping to come in between 42-45 minutes, but I really lost my speed after the third turn.<br />
<br />
Not long after I got home, I got an email with the results (amazing to get it so quickly!). I told my husband I got 8th place - then giggled and said, "Well, 8th out of 8." Even though I was in last place I was still OK with it because the overall times were fairly close together. My optimism was still in check. I ate breakfast, had a brief nap, then had lunch. Before long it was time to head back down for the criterium.<br />
<br />
<b>Criterium</b><br />
Again, first time. Ever. This was a closed-course race on about a 1/4 mile loop. The start/finish line was at a fairly level point, then the course gently sloped downhill to the first turn and continued mostly flat into the second turn where you hit a slight incline to the third turn, then into a light headwind along the flat to the finish.<br />
<br />
The women, children and men 60+ lined up at the start.<b> </b> I picked an inside spot in the second row, thinking that I would be able to get up near the front (a key position, I was told). A Cat 1 racer was going to be our "pace man" and get things rolling. The idea was that no one would "attack" in the first 10 minutes, simply build some momentum and get the riders settled in.<br />
<br />
My starting-line philosophy did not work. After the first lap I ended up in the rear 3rd of the pack with about 3 riders behind me. I mistakenly assumed that people would ride toward the inside of the course, but really they rode the outside then cut into the corners (you could have a serious accident if you came up on the inside and got squeezed out!). If you weren't tight to the group and able to keep up after the second turn into the uphill, you were really screwed when you hit the head wind.<br />
<br />
Into the 2nd and 3rd laps, I realized exactly what my coach said: being at the rear of the pack you were at the mercy of the braking of the front riders into the turns. I felt fine handling myself in the turns and could have gone a lot faster, but I spent the next couple of laps trying to move up the line and the other riders were having none of it. I also realized that this was the "first 10 minutes" and I already felt like I was maxing out/redlining - it was a huge effort to catch up/keep up and each lap left me further and further behind.<br />
<br />I think I was into the 6th or 7th lap that I decided to DNF. I felt like I was burning the candle at both ends and it was either finish this and have nothing left for the road race, which is the event I was most looking forward to.<br />
<br />
I realized that I am not a sprinter/racer in this sense. These riders are really amazing! And one of the really cool things about bowing out was that I got to watch Kimberly (who has the same coach as I do) really kick some ass! She looked like a pro out there - she was working with this 17 yr old phenom - Tyler - and they dominated the race - and this was her first crit. Amazing.<br />
<br />
<b>Road Race</b><br />
This was a familiar course for me. I ride it frequently in training - it's my own back yard. I knew it was a tough course, though, with some good climbing in the beginning and at the end. Despite the lasting sting of the DNF from the day before, I again felt pretty confident with this stage of the race.<b> </b><br />
<br />
I was cool (57f), clear and beautiful in the morning, with no wind. It was a seeded start, so everyone lined up appropriately.<br />
<br />
We were off...then before we made the turn to Kekaulike and the start of the climb the pack was gone and there were just a few of us stragglers at the back. I ended up leading our little pack up the climb, then the men passed me on the downhill, but they had their weight to help them go. HOWEVER - HOLY SHI*T - I can't believe I hit almost 40mph going down the hill at one point! I LOVE THE DOWNHILLS! I was clear, dry and virtually no cars, which was wonderful.<br />
<br />
We made the turn and hit the rolling climbs and that's when I really started to eat and drink more - the road is wide and straight so its a bit easier to do. I wasn't too hot or too cold or to hungry, but I just didn't have any legs! Pretty soon I was by myself and that's when a lot of self-talking began.<br /><br />You have to pass the finish line on the way out to the winery which is kind of demoralizing, because then I got to see exactly how many people had already finished, but I kept on going and again enjoyed the descent into Ulupalakua. I turned around at the winery, and that's when I realized that there was only one other person behind me. I just kept on going and pushing the pedals, then pretty soon he caught me and passed me, but was never too far ahead.<br />
<br />
One insight I had was that it did seem a little bit easier/shorter the climb out of Ulupalakua than the last two times I've done it, so I think that was a good sign. At one point I thought of this <a href="http://doughboytoironman.com/2013/04/22/the-hardest-thing-i-have-ever-done-hyner-trail-challenge/" target="_blank">BLOG POST</a> I read last week and kicked myself up a notch because what I was doing wasn't even close to what Andrew went through in his race.<br /><br />The last 10-15' the motorcycle was following me which quite frankly totally sucks. But I kept my composure and actually said thank you and blew a kiss at him after I crossed the finish line (which I hope he didn't find weird or offensive!), which they promptly tore down shortly after got there.<br />
<br />
The post-race party was great - they had a guy with a portable pizza oven from Outrigger Pizza, a beautiful salad, lots of beer (of which I didn't partake because I was so tired I probably would have passed out - AND it was 9:30 in the morning, after all), water and massage, which was wonderful. I've never been able to get a post-race massage at any event, and these women were truly magical! I actually felt pretty light on my feet as I headed home.<br />
<br />
<b>In Retrospect</b><br />
After talking to my coach, family and friends, I realized that I was an orange in a basket of apples and unfairly comparing myself to this group of very dedicated riders. I knew it too, deep down inside, but I'm usually solid front of MOP in running and triathlon. I've NEVER been last and I've never had a DNF in any athletic event and neither one of those things feel very good. I'm a solid believer that good training will pay off in good racing - and it will in cycling, but just in a different way and perhaps after some more time in the saddle.<br />
<br />
That's not to say that I've never had a bad race, or that every race turns out exactly the way I planned or expected, because I have and they don't. But I certainly plan to make sure that I lessen the odds of it ever happening again!<br />
<br />
I want to say a special thank you to a few people who were at the right place at the right time and helped me stay motivated and positive throughout the weekend:<br />
<ul>
<li>Dana - thanks for being there after the crit and allowing me to vent a little bit! I very much enjoyed our conversation and would like to do it again some time. I can't wait to hear how Honolulu goes for you...good luck!</li>
<li>Debbie - it was such a surprise to see you at the finish line of the road race, and I have to say you were instrumental in preventing me from having a total meltdown by keeping me busy with conversation. I hope you have a great time on your upcoming ride in the Alps!</li>
<li>Jeffrey - Thanks for rooting me along the way - and for your support after the road race. As tough as it was I had a great time overall and you helped me keep some things in their proper perspective.</li>
</ul>
And to my coach - who is amazing - and who I never thought had ever come in last in a race. <br />
<br />
Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com0tag:blogger.com,1999:blog-5007468854794530216.post-66323245177573216122013-04-24T22:00:00.000-07:002013-04-24T22:00:06.658-07:00Amrita Bar ReviewThanks to the world that is Twitter, I have discovered a lot of new things. One of the most important to my current training and racing nutrition, though, is the amazing <a href="http://amritahealthfoods.com/" target="_blank">Amrita endurance bar</a>.<br />
<br />
<img alt="" class="aligncenter size-full wp-image-1497" height="99" src="http://amritahealthfoods.com/wp-content/uploads/2013/01/AmritaHomePage4.jpg" title="AmritaHomePage" width="320" /><br />
<br />
<br />
I can't remember who started it, but someone tweeted about Amrita (perhaps @ZenTriathlon?), who was then followed by @CaratunkGirl, then @Tristachelete...all raving about how wonderful they were and what chaos ensued when they ran out. Always in search of a REAL FOOD fueling option, I decided to check them out (the bars, not the athletes!).<br />
<br />
As a Paleo endurance athlete, I've always been on the lookout for a convenience food for training and racing that was made from real food. More recently I've concentrated on becoming more fat-adapted and gave up commercial sports drinks, bars and gels (virtually all of which are NOT Paleo) in favor of coconut oil, almond butter, some fruit, coconut water and salt stick caps. I still needed something with a little more carbs to sprinkle throughout long rides and training sessions, and Amrita Bars fit the bill!<br />
<br />
I LOVE the fact that these bars are dairy, gluten and soy free. I also LOVE that they are Plant-Based Nutrition (a nod to ultra-endurance athlete and vegan <a href="http://www.richroll.com/" target="_blank">Rich Roll</a> for making me more aware of the benefits of a plant-based diet) and suitable for vegan or raw athletes as well. The protein comes from raw sprouted brown rice protein and there is a tiny bit of agave in there, but in some Paleo/Primal camps these can be acceptable. And really, if that's the worst thing in these bars, what's there to worry about?<br />
<br />
I originally ordered a small package of Pineapple Chia, Mango Coconut, and the Chocolate Maca Recovery bars. At first I thought the taste of the pineapple chia was a bit odd, but it has come to be one of my favorites. The mango coconut is divine. My coach is getting on me about fueling enough during longer rides, so I will usually break up two bars (one of each flavor for variety) and put the pieces in a ziploc in my bento box to grab easily (I am not coordinated enough to open a packaged bar mid-ride...seriously). They are satisfying and sit well on my stomach. Back them up with a little coconut water and you have a great nutrition option!<br />
<br />
Last weekend, I went to grab a bar for a ride <i>and they were all gone.</i> Now I know what the fuss is about. They very quickly became my go-to fuel, and I about had a fit when I ran out. So I ordered 36 this time - 12 each of the Cranberry Raisin, Apple Cinnamon, and my new fave, Pineapple Chia. Mango coconut will make it back into the rotation next time. <a href="http://amritahealthfoods.com/product/variety-packs/" target="_blank">Amrita offers a sample pack</a> as well - so if you are on the fence or
don't know what flavor to get, start with the sampler and go from there.<br />
<br />
A couple of words on their customer service - freaking amazing. Orders are processed at lightning speed, and they ship via Priority Mail which means I will get my order in Hawaii in just a few days (THANK YOU FOR THAT AMRITA- shipping to Hawaii is almost always a nightmare or ridiculously expensive - I really appreciate that you use USPS Priority).<br />
<br />
Now...cost. Yes, these are a little bit more expensive than your average endurance bar or fuel, but it is <i>worth every penny</i>. It's REAL FOOD, folks, and REALLY GOOD. Since I'm not buying other sports drinks or gels I feel like the cost evens out. And you want to put quality food in your body - not something you cannot pronounce or makes you feel like crap.<br />
<br />
Get some and see for yourself! <a href="http://amritahealthfoods.com/" target="_blank">AMRITA HEALTH FOODS</a><br />
<br />
<span style="font-size: x-small;"><i>Am<span style="font-size: x-small;">rita Health Foods did not supply any products <span style="font-size: x-small;">or <span style="font-size: x-small;">request this review. I am <span style="font-size: x-small;">just a very happy customer an<span style="font-size: x-small;">d want to help them ge<span style="font-size: x-small;">t the wor<span style="font-size: x-small;">d <span style="font-size: x-small;">out.</span></span></span></span></span></span></span></span></i></span> <br />
<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com1tag:blogger.com,1999:blog-5007468854794530216.post-72094465931736543802013-04-22T21:44:00.000-07:002013-04-22T21:44:00.055-07:00Cycle to the Sun......and other new developments!<br />
<br />
<br />
<img alt="http://cycletothesun.com/wp-content/uploads/2013/02/CTTS-200-1-new.jpg" class="decoded" height="132" src="http://cycletothesun.com/wp-content/uploads/2013/02/CTTS-200-1-new.jpg" width="640" /><br />
<br />
So what does any self-respecting triathlete do when she gets shut out of the two 70.3's she wanted to race in 2013? <i>Signs up for one of the toughest road bike races out there!</i> I'm so excited!<br />
<br />
So excited, in fact, that I even got myself a coach. Although I've had reasonable success coaching myself through three triathlons and countless running races, cycling is still a relatively new sport to me. And over the last few years it has always been in the back of my mind that I could probably do a LOT better if I had someone who <i>really knew what they were doing</i> taking charge of my training.<br />
<br />
For CTS, there was no other option in my mind. Training for a standard road race or triathlon to <i>finish</i> is fairly straight forward. If you have some reasonable knowledge of endurance sports, are fairly self-motivated and can follow directions, there are thousands of "canned" plans that will take you through your races. In triathlon training, I'd pick a plan then basically follow the "hours" recommended for each discipline. I didn't really do (OK, I did <i>zero</i>) interval training, outside of swim sessions with my masters group. I just S/B/R'd and hoped for the best.<br />
<br />
Where it gets dicey is when you are going to be climbing <i>straight up a mountain</i> for several hours with a 10,000ft+ elevation gain. And I knew I couldn't do it alone. So far I think having a coach is AWESOME, and here's why it's working for me:<br />
<ul>
<li>It eliminates a lot of trial and error - I have a relatively short training window (the ride is June 29) so I need to maximize my training time and do the sessions that are going to get me up that hill (and I really know very little about the mechanics of a cycling training program).</li>
<li>It's HUGE to have my workouts planned for me - I don't have to think about it...<i>just do it</i>.</li>
<li>Although I've used a Garmin for a couple of years now, it was really for amusement purposes only and to get a guideline on time, distance and heart rate. Now it provides useful information for my coach and guidelines for me to consider during workouts.</li>
</ul>
The big thing, though, is that it made me realize, almost from the beginning, that I never pushed myself hard enough in workouts before. She is making me work HARD (and sometimes I swear during interval sessions), but I get off my bike <i>every time</i> with a sense of accomplishment. I'm feeling stronger and stronger all the time.<br />
<br />
I have two goals for this race right now: <br />
<ul>
<li>The "A" goal - finish in around 5 hours.</li>
<li>The "B" goal - not to finish last.</li>
</ul>
<br />
I'll share more of my thoughts on having a coach in future posts, including why I picked mine. If you want to get to know her, check out <a href="http://simmonsendurancecoaching.com/" target="_blank">Simmons Endurance Coaching.</a><br />
<br />
More soon!<br />
<ul>
</ul>
Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com0tag:blogger.com,1999:blog-5007468854794530216.post-71587321322376937632013-03-28T21:30:00.000-07:002013-03-28T21:30:01.478-07:00Random Thoughts Right Now<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Gg0OmeaxA9Q/UVTeXgzVfUI/AAAAAAAABTg/SdMAA7RHR3I/s1600/haleakalamist.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-Gg0OmeaxA9Q/UVTeXgzVfUI/AAAAAAAABTg/SdMAA7RHR3I/s1600/haleakalamist.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'll be cycling to the top at the end of June.</td></tr>
</tbody></table>
<ul>
<li> I have a coach! Did I already mention that? Wait, I think I've written several unpublished posts about that, so it's probably news. I'm working with Michelle Simmons from <a href="http://www.simmonsendurancecoaching.com/" target="_blank">Simmons Endurance Coaching</a> on Oahu. Her slogan is "Find A New Gear." I'll be writing more on this later, but suffice it to say that in these first three weeks I have definitely found gears I didn't know I had!</li>
</ul>
<ul>
<li>Speaking of gears...have you seen those sports drink commercials where they show the athletes completely dripping with sweat? I mean, they have sweat glistening from every pore and it's running in rivulets down their necks, arms, torso, legs. I never believed anyone could sweat that much - that it was all for show. Well, the trainer workouts I've been doing are producing the <i>exact same results.</i> I never knew I could work so hard.<br /></li>
<li>I'm training for <a href="http://cycletothesun.com/" target="_blank">Cycle to the Sun</a> at the end of June. I got shut out of the two 70.3's I wanted to do this year (I didn't sign up in time, d'oh!). So I did the next <strike>batshitcrazy</strike> best thing I could think of: ride to the top of Haleakala Crater on the steepest paved road in the world. It's only 36 miles. With...<i>ahem...</i> 10,023ft of climbing. (At least it's on home turf so I can train for it!)<br /></li>
<li>It appears my plantar fasciitis is waning. FINALLY. After a gait analysis and a custom orthotic (plus some leg/glute strength training), pain has gone from an 8 to about a 2-3 and continues to get better. I'm going to add a little bit of running to the mix and see how it goes. <br /></li>
<li>Nutrition-wise I'm trying a few new things...trying to get back to 100% Paleo after dabbling with a little high fat dairy for awhile. Dairy just doesn't seem to work for me - it just adds unwanted weight. I'm sticking with a higher fat, lower carb regimen and trying to become more fat-adapted for endurance events, so we'll see how it goes. I'm not sure how well that will translate with all the climbing I'm going to be doing - I might need a little more sugar.</li>
</ul>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-6u3DB1v0cwg/UVTeMT2n48I/AAAAAAAABTY/z01dpWNVyVM/s1600/Kahekili+Hwy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-6u3DB1v0cwg/UVTeMT2n48I/AAAAAAAABTY/z01dpWNVyVM/s1600/Kahekili+Hwy.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kahekili Hwy - My new favorite training place.</td></tr>
</tbody></table>
Those are my thoughts for now. More soon...Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com1tag:blogger.com,1999:blog-5007468854794530216.post-57667646090270137392013-02-17T14:56:00.002-08:002013-02-17T14:56:58.528-08:00Finally, Some Answers!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-LQvgHdw9F10/USFIJDMEDcI/AAAAAAAABTA/P4pBizSBFQk/s1600/IMG_0694.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-LQvgHdw9F10/USFIJDMEDcI/AAAAAAAABTA/P4pBizSBFQk/s320/IMG_0694.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Good feet are hard to find.</td></tr>
</tbody></table>
<br />
I had an amazing day yesterday.<br />
<br />
I don't know how many times I've posted about my ongoing, chronic foot issue, but I think about it every day so it feels like I talk about it all the time.<br />
<br />
I've been convinced since this start of this injury that it wasn't just my foot, but that I had some sort of imbalance. Over the past year I've tried just about everything to treat plantar fasciitis, but nothing seemed to help. And every time I resumed running the pain flared up even worse. It radiated to my heel, achilles tendon, and further research convinced me it might even be my flexor longus tendon - maybe even a combination of all of them.<br />
<br />
I finally went to A.R.T. (active release therapy). After the first session I had two <i>completely pain-free days in a row.</i> I couldn't believe it. Then I had a second session which didn't provide any relief. During the second session, though, I found out they also did gait analysis. My appointment was yesterday and it was an eye opener.<br />
<br />
My appointment was with Shari Einhorn-Dicks, a physical therapist from Seattle who works with <a href="http://www.deepreliefmaui.com/" target="_blank">Deep Relief Maui</a> when she is here. We talked shoes (I brought my current variety of running shoes and three of my work shoes for her to see), what I've been using and how they have been working (or not) for me. She measured and tested my feet in many different ways and took a few foot impressions. Then I got the colored pen mark-up and dots stuck to many places on my back and legs.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-7jLHyxG7V80/USFH7xrVHSI/AAAAAAAABS0/Md7sDhwGgGY/s1600/IMG_0818.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-7jLHyxG7V80/USFH7xrVHSI/AAAAAAAABS0/Md7sDhwGgGY/s320/IMG_0818.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some of the leftover markings.</td></tr>
</tbody></table>
She videoed me walking, running, then running in several of the shoes I brought along. Turns out one pair of shoes is good - my Brooks Pure Flows; one pair may be OK after I completely recover - my Saucony Kinvaras; and the two New Balance shoes are completely wrong for me. My Zoots are also out of circulation, but they have too many miles on them anyway.<br />
<br />
Just one look at the videos and my problem was immediately apparent. My left foot severely pronates and does not recover during the stride. It's awful and looks extremely painful - I can't believe my ankle isn't actually broken or deformed in some way! No wonder my freakin' foot hurts!<br />
<br />
The good news - it's 100% fixable! <br />
<br />
While my right foot is biomechanically perfect (and a thankful shout-out to Dr. May, my podiatrist from 20+ years ago, who did my bunionectomies which are "beautifully done" in Shari's opinion) my left foot is a Morton's foot - if I remember correctly it's because my first metatarsal is shorter in relation to the second). I also have too much flexibility in the joint. This, in combination with a weakness in my left leg (which probably came in when I was off my left foot for 5 months while it healed from a stress fracture) is creating my issue.<br />
<br />
The cure? Well, an insole for my left foot that will help keep my foot properly aligned while I strengthen my left side, and perhaps a cortisone shot for the inflammation. ZERO running until I can get this issue rectified. I should be back in good running form by summer!<br />
<br />
I HIGHLY recommend this kind of evaluation if you are suffering from chronic foot/tendon issues. The video was so enlightening - I'm so glad we finally have something like this available on Maui.<br />
<br />
I'll keep you posted on the progress. I'm thoroughly optimistic that I will see good results.<br />
<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com1tag:blogger.com,1999:blog-5007468854794530216.post-20511873513487995662013-01-21T21:00:00.000-08:002013-01-21T21:00:06.553-08:00Things I Discovered in 2012A lot of people are writing about race results, training totals, and "goal completion" for 2012 on their blogs. While I track these things too, it would take way too long for me to gather up all that info and post it on my blog. And my blogging time is extremely limited these days.<br />
<br />
Basically, 2012 went by in a complete and total blur for me. For someone who prides herself on being organized and together I quite frankly do not know how I got through last year. But I did discover a few things along the way:<br />
<br />
<ol>
<li><b>PODCASTS</b>. How come no one ever told me how <i>freakin' awesome</i> these were?! There is a unbelievable wealth of information out there on virtually every subject you can imagine and most of it is FREE! I know you (and everyone else) have known this since day one, but I feel like I have struck gold. I love listening to them on my (albeit short) commute to and from work and when I am working in the studio. My two favorites are:<br /><div style="text-align: center;">
<div style="margin-left: 40px;">
<i><a href="http://www.vinnietortorich.com/" target="_blank">The Angriest Trainer</a></i></div>
<div style="margin-left: 40px;">
<a href="http://www.vinnietortorich.com/" target="_blank"><i>Vinnie Tortorich with Anna Vocino</i></a></div>
<div style="margin-left: 40px;">
<br /></div>
<div style="margin-left: 40px;">
Fantastic fitness and nutrition info following a #NSNG <i>No Sugar No Grains</i> philosophy with a Hollywood insider twist and liberal pinches of sassy explicitness make for a thought (and giggle) provoking podcast. If you love a good rant and some spicy language, this podcast is for you. It appears to be especially popular with the female triathlon community, but the #NSNG philosophy is for EVERYONE.<i> </i></div>
</div>
<br /><div style="text-align: center;">
<a href="http://balancedbites.com/category/podcast-episodes" target="_blank"><i>Balanced Bites</i></a></div>
<div style="text-align: center;">
<a href="http://balancedbites.com/category/podcast-episodes" target="_blank"><i>Diane Sanfilippo and Liz Wolfe</i></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
If
you are interested in nutrition or digestive health, this is the
podcast for you. Diane Sanfilippo is now the 9x NYTimes bestselling
author of "Practical Paleo," the easy how-to Paleo book and outstanding
cookbook I highly recommend to anyone looking to take charge of their
diet and health. Hint: on the podcast skip the first ten to fifteen
minutes of banter<i> </i>and get straight to the question/answer section.</div>
<div style="text-align: center;">
<br /></div>
Honorable Mentions go to <a href="http://www.bengreenfieldfitness.com/" target="_blank">Ben Greenfield Fitness</a><i>, </i><a href="http://www.gardenvarietytri.com/" target="_blank">Garden Variety Triathlon</a> and <a href="http://www.richroll.com/" target="_blank">Rich Roll</a> (who, along with Vinnie Tortorich, I now dub "The Great Men of Podcasting").<br /><br />
</li>
<li><b>CARBON FIBER.</b> Oh, how I love my new bike. I started out in triathlon on a Trek
mountain bike not knowing how much I was going to enjoy road riding (and
hate mountain biking!). In year two I moved up to a friends loaner
Trek 2000. It was a big difference and it gave me a chance to think about the
road bike I wanted to buy. It only took me a year and a half!<br /><br /><div style="text-align: center;">
Behold... the Mighty Pegasus (aka Trek Madone 4.7):</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
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<a href="https://3.bp.blogspot.com/-pE-FnkHNmxo/UP3H2XeyrFI/AAAAAAAABSk/SZVhkcVkNz0/s1600/trek.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-pE-FnkHNmxo/UP3H2XeyrFI/AAAAAAAABSk/SZVhkcVkNz0/s1600/trek.jpg" height="320" width="240" /></a></div>
<div style="text-align: center;">
<br /></div>
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</div>
<div class="" style="clear: both; text-align: center;">
May he steadfastly lead me to victory in 2013!<b> </b></div>
<div class="" style="clear: both; text-align: center;">
<b></b></div>
</li>
<li><b>TWITTER</b>. I resisted for a long time. "Who needs it," I said. "I have much more to say that 140 characters," I said. Just as with the podcasts, Twitter provides a wealth of information (and a heap of crap, too, if you're not careful who you follow). I'm sticking with my new #NSNG #fatadapting new triathlon friends for the most part.<br /><br />There were undoubtedly more that three, but I can't remember them now. However, be certain I am going to be talking more about these three AND how I am becoming a fat adapted triathlete in future posts. I hope you'll stay tuned!<br /></li>
</ol>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-zJGWHxtdJO8/UNCy6sywFPI/AAAAAAAABQM/4zC0x-15vEw/s1600/IMG_0729.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-zJGWHxtdJO8/UNCy6sywFPI/AAAAAAAABQM/4zC0x-15vEw/s320/IMG_0729.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">LOVE my new bike. Love it.</td></tr>
</tbody></table>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I joined about 75 other cyclists for Go Cycling Maui's holiday pancake ride on Sunday. In a word...AMAZING.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The weather called for gusty trades and scattered showers. The wind howled all night and was blowing a good 25 mph when I got up, so I thought I was in for headwind hell, but it was blissfully calm by the time I got to Keokea park for the start. It was also 54-freakin-degrees.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">If you are reading this and you live somewhere where outdoor winter riding is not an option, and it gets freezing cold, you have every right to call me a wimp. But geez, I am a tropical island girl and anything below 70F has me running for my sweatshirt. I am always worried I am going to be cold, then 15-20 minutes into a ride or run I am calling myself ridiculous and thankful (usually) that I didn't bundle up. With the ride starting at 3,500ft and a call for wind and rain, I added a couple of layers - my YMX long sleeve shirt, a sleeveless cycling jersey AND my new <a href="http://athleta.gap.com/browse/product.do?cid=49982&vid=1&pid=268041032" target="_blank">Athleta Quarter Mile Half Zip</a>. I was still cold for the first 20 minutes or so, as we raced downhill into Ulupalakua in the shadow of Haleakala, but I warmed up just enough by the turnaround to strip off the outermost layer. It only got up to about 65 degrees, so was still a bit cool, but comfortable.</span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-CzwmMF84V3U/UNCzVVEhEHI/AAAAAAAABQo/IDjeAdnBTuY/s1600/IMG_0733.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-CzwmMF84V3U/UNCzVVEhEHI/AAAAAAAABQo/IDjeAdnBTuY/s320/IMG_0733.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How most of the road looked.</td></tr>
</tbody></table>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I got a new bike in October - a Trek Madone 4.7 - and love every minute on it. I was especially looking forward to this ride because I haven't had the opportunity to ride this route before. It was SPECTACULAR!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span><br /><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-aPCc0fAd_Fg/UNCzCzy0KrI/AAAAAAAABQY/4jNNL-LiGfY/s1600/IMG_0731.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-aPCc0fAd_Fg/UNCzCzy0KrI/AAAAAAAABQY/4jNNL-LiGfY/s320/IMG_0731.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the turn-around, looking toward Kaupo.</td></tr>
</tbody></table>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Nearly the entire route was newly paved (a cyclist's dream!). The twisting, winding roads meander around the southern edge of Haleakala, through Keokea, Ulupalakua and out past Kahikinui for what ends up to be about 40 miles. It's definitely not a beginner's ride, though - all that fast, steep downhill riding at the beginning means lots of climbing on the way back. But if you've got the legs for it, you won't be disappointed.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span><br /><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-mIFpgCbNEUQ/UNCzL1Pv0cI/AAAAAAAABQg/rS2Dt87IiS4/s1600/IMG_0732.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-mIFpgCbNEUQ/UNCzL1Pv0cI/AAAAAAAABQg/rS2Dt87IiS4/s320/IMG_0732.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kahikinui Wind Farm</td></tr>
</tbody></table>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">We started the ride at 7:00 a.m. and headed toward Kaupo. There was virtually zero traffic in either direction the entire ride since most of the tourist traffic comes around from Hana in the early afternoon. It was windless until we climbed out of Ulupalakua and rounded the curve far above Wailea, then BAM, smacked in the face with a good 20-25mph headwind. The saving grace was that a good part of the start of the ride would be downhill, and we would have a tailwind for the uphill on the way back.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span><br /><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span>
<a href="http://4.bp.blogspot.com/-9VyQnaTXiTw/UNCzfOcuzoI/AAAAAAAABQw/pkChIHmnbdQ/s1600/IMG_0735.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-9VyQnaTXiTw/UNCzfOcuzoI/AAAAAAAABQw/pkChIHmnbdQ/s320/IMG_0735.JPG" height="320" width="240" /></a><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">On the return we got a glimpse of the new wind farm going up on the backside of the island along with breathtaking views of Maui's leeward coast. I was completely caught up in the scenery and enjoyed every minute of the ride.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Not long after I took the last picture, I was cruising up over a hill and just as a crested it I looked up at the brilliant blue sky. I took my eyes off the road at just the wrong moment and hit a small pile of lava rocks that had spilled onto the road from the nearby hillside. As my bike pitched over the pile I was immediately thankful I wasn't going any faster because I think I would have crashed. It was bad enough, however, as I realized I had my first ever mid-ride flat tire. Leave it to me to find the one pile of debris on an otherwise immaculate stretch of road!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I limped over to the shoulder, thankful I had a spare and knew how to change the tire, but also knowing that it would probably take me awhile since I can count on one hand how many times I've changed a tire in practice. And since this ride was mostly unsupported AND I was near the back of the pack of riders, I knew help wouldn't appear any time soon.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Just as I was pulling over, another cyclist heading out (and not with our ride), stopped and asked if he could help. Not 10 minutes later I was back on the road again - special MAHALO to Dave of Makawao for lending me his expertise!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I caught up to my friend Sarah on the way back and we rode together to the finish. It was a bit of a trudge climbing back out of Ulupalakua, but an overall great ride. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I can't wait to get out there again!</span><br />
<br />
Happy Holidays!<br />
<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com0tag:blogger.com,1999:blog-5007468854794530216.post-64517037856008757102012-10-24T20:41:00.000-07:002012-10-24T20:41:00.498-07:00Remember When Running Was Simple?<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-L03xuFr0Now/UGZBZJpD9KI/AAAAAAAABOc/fht-IlXlP9A/s1600/shoes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-L03xuFr0Now/UGZBZJpD9KI/AAAAAAAABOc/fht-IlXlP9A/s1600/shoes.jpg" /></a></div>
<br />
I discovered running in my 30's. It was simple then. I went to a shoe store, bought a pair of Nike "running" shoes, and away I went. The uniform was baggy sweats and a t-shirt. I ran and ran and ran in those shoes, and then I ran some more. I didn't know how many miles were on them and I didn't care. I bought a new pair when they wore out (like when I used to think that I didn't need to change my sewing machine needle until it broke, but that's a story for my <i>other</i> blog). Fast forward to today and you could quite possibly call me the Imelda of Running Shoes aka The Shoe Hoarder. At least my husband does.<br />
<br />
The fact is, I have a couple of problems.<br />
<br />
The first is that since I keep pretty close track of my mileage I have a fairly good idea of when shoes should be retired. I also get other hints, like sore feet or shins, or something "not quite right" and I know it's time to get a new pair of shoes. So the old ones get demoted to yard work and walking around town. And even though I live in Hawaii you will <i>rarely</i> see me in the ubiquitous "rubbah slippahs" unless I am going to/from the beach. I am super cautious about my feet and like to keep them protected. Therein lies the problem: even though they aren't good for running, they are still <i>good</i> for other purposes so they are piling up.<br />
<br />
The second is a nasty little problem called Plantar Fasciitis.<br />
<br />
It's MADDENING. No one really knows that causes it. No one really knows what cures it. You can have it for a week or for years. One day it will be there, one day it won't. It gets worse when you run...or not. I've tried rest, ice, foam rolling, self massage, massage therapy, physical therapy, running, not running, and acupuncture. My podiatrist wants to give me a shot. I want to fix the problem, although the longer this goes on the more enticing the shot sounds. He promises instant relief. I am skeptical.<br />
<br />
So now I have stability shoes, moderate "minimalist" shoes, racing shoes, training shoes, trail shoes. <i>"Too many shoes for just us two." </i>(If you listen to Keb Mo, you may get the reference.) I feel like if I keep switching them up, my PF will go away. Or not.<br />
<br />
What do you do with your retired shoes when they start to pile up?<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com2tag:blogger.com,1999:blog-5007468854794530216.post-62991946118917392712012-10-03T15:46:00.000-07:002012-10-03T15:46:09.901-07:00Starts, Stalls and StopsMaybe I should rename my blog the title of this post?<br />
<br />
I can't tell you how many posts I have in "draft" form right now (well, I can, because they are listed in my dashboard, but I'm just going to keep that dirty little secret to myself).<br />
<br />
The last few months have been <i>absolutely...freaking...insane.</i> And rather than resurrect a bunch of old race reports, rants and general craziness, I'm just starting fresh.<br />
<br />
From here.<br />
<br />
And what's going on right now?<br />
<ul>
<li>Things are settling down, evening out. The planets are apparently realigning in a manner that is calming to me (and quite a few others out there in Blog-Land who appear to have been as frantic as me these last few months).</li>
<li>The plantar fasciitis that I've had since March is showing no signs of abating, but is generally not getting worse so I *think* I'm OK with that. I want it to go AWAY completely, soon. I'm working on it. Right now I'm reading <a href="http://www.amazon.com/gp/product/B000FA5SJS/ref=docs-os-doi_0" target="_blank">THIS BOOK</a> - I read about it in the comments on another blog. Will let you know if it helps.</li>
<li>I'm in Week 2 of January Marathon Training. WHOO HOO!! Making a run for it, again (tried last year then training got derailed over the holidays). Also on the running front: a 10K this weekend and another at the end of the month - the Xterra 10K on Maui the day before Xterra World Championships. Killer race (new strategy this year - will write more about that later - probably post race since I don't want to give my secrets away).</li>
<li>I'm trying a new supplement line this month from <a href="http://www.baseperformance.com/" target="_blank">BASE PERFORMANCE</a>. It was developed by Ironman pro Chris Lieto. I hope it's the answer to training well in hot, humid weather. I like it because it is clean and will be a good supplement to the Hammer products I know and love. Will report periodically throughout the month and write a review at the end.</li>
<li>Finally decided on a NEW BIKE! Ordering it this week. More on that later.</li>
</ul>
Hope your fall season is off to a great start!<br />
<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com0Makawao, HI 96768, USA20.8525374 -156.320023420.7338289 -156.4779519 20.9712459 -156.1620949tag:blogger.com,1999:blog-5007468854794530216.post-73496703524619084692012-08-08T21:13:00.002-07:002012-08-08T21:13:50.142-07:00Practical Paleo Review and Giveaway!!Please head on over to my new Paleo blog Island Paleo for a review of the outstanding new book "Practical Paleo" and a chance to win a copy! Click <a href="http://islandpaleo.com/2012/08/09/practical-paleo-book-review-and-giveaway-10/" target="_blank">HERE</a> and check it out.Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com2tag:blogger.com,1999:blog-5007468854794530216.post-50594264980312843532012-05-11T20:30:00.000-07:002012-05-11T20:30:00.189-07:00Na Holo Wahine 5K Race Report The
Na Holo Wahine is one of the only 5Ks I regularly run, since I generally prefer
10K and ½ marathon distances for a stand-alone race. I never ran track in school, outside of
mandatory PE, and my recollections of running the 100-yard dash are vague. Let’s just say I’m an endurance junkie, in it
for the long haul, and sprinting (aka <i style="mso-bidi-font-style: normal;">speed</i>)
has never really been my thing. Until
recently.<br />
<div class="MsoNormal" style="margin-top: 12.0pt;">
When
I began running in my 30’s, I never incorporated speedwork into any of my training. I didn’t know anyone else who ran, did all of
my training by myself, and learned what I could from reading <i style="mso-bidi-font-style: normal;">Runner’s World</i> and <i style="mso-bidi-font-style: normal;">Hal Higdon’s Marathon Training Guide</i>. They all recommended speedwork and track
sessions, but the track intimidated me and I felt like the workout descriptions
were written in Greek. Besides, like
many new runners, I figured I didn’t need to work on speed since I was in it to
enjoy running and finish each distance on my feet…not win. I had simple time goals – mostly wanting to
finish with what I thought was a “respectable time.” I didn’t want to be a 10-hour marathoner.</div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
Fast
forward 10 years and that mindset was OK until I start racing, and reading the
results, and comparing my rank to those in my age group. The more I trained, the faster I got (albeit
slowly) and I was inching closer to the FOP (front-of-pack) runners. Suddenly, it wasn’t enough to just “finish respectably.” I wanted to <i>WIN</i>!</div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<a href="http://1.bp.blogspot.com/-TVSHPSxk2tM/T6vuPy6uwFI/AAAAAAAABM8/q46pO54mp6Y/s1600/IMG_0447.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="239" src="http://1.bp.blogspot.com/-TVSHPSxk2tM/T6vuPy6uwFI/AAAAAAAABM8/q46pO54mp6Y/s320/IMG_0447.JPG" width="320" /></a> I
still hadn’t actually incorporated any track workouts or serious speedwork into
my training outside of the occasional interval session. I just followed the mantra of one regular <a href="http://www.beginnertriathlete.com/" target="_blank">BT</a> forum poster
who advocates “run lots...mostly slow…sometimes fast." Well, it's paying off!<br />
<br />
<a href="http://2.bp.blogspot.com/-saiq-9BWoJs/T6vuprEr1sI/AAAAAAAABNM/4fE33SekDS8/s1600/IMG_0449.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="226" src="http://2.bp.blogspot.com/-saiq-9BWoJs/T6vuprEr1sI/AAAAAAAABNM/4fE33SekDS8/s320/IMG_0449.JPG" width="320" /></a> Race start wasn't until 8:00 a.m., so I didn't have to get up early. I had half a smoothie and a cup of coffee for breakfast. Didn't see any reason to pop a gel prior to the race, but did take along my new Nathan Quickshot to carry HEED with me on the course. I also made a new playlist since I was going to run with music this race.<br />
<br />
I thought about riding my bike for about an hour prior to the race as a warm-up. I've been doing a lot of bike/run bricks and my legs have been responding well, but I thought it might rain and that was an extra factor I just didn't want to deal with. My plan was to do a little light running drills instead, but I ran into a friend of mine and we started chatting to catch up, then all of a sudden it was time to race!<br />
<br />
I fumbled with my iPhone trying to get it set up to play, but I have a very awkward carrier for it and can't access any of the settings once it started playing (note to self: get a new armband!). No wonder I don't usually run with music! <br />
<br />
I moved up to the front of the pack to avoid the bobbing and weaving - I wanted a quick start - and we were off! The first stretch of the race is a gradual downhill for about a 1/2 mile, so it was easy to stretch out and get ahead. I just kept my eye on the leaders and tried not to get too far behind. I planned to open up and run this race as fast as I could sustain. At about the 1/2 way point on an up-hill stretch I realized how freakin' hard it is to run a 5K! My exact thought was, "I am NO SPRINTER. No wonder I am an endurance runner!" But I kept at it. I never really lost sight of the leaders and only one woman passed me the entire race. Toward the end I heard footsteps closing in behind me, but that just spurred me on to the finish. I was determined not to be caught.<br />
<br />
My first surprise was at the finish line - the top 15-20 (I'm not sure the exact number) got ti leaf leis - at #13 I was thrilled. Something so simple yet so meaningful - I've never been in the front before. I already felt like a winner. Then they started announcing the age group winners and I came in 3rd in the 40-44 AG!! WHOO HOO!! It was my first ever podium finish!!<br />
<br />
I was in good company, too. Several of the women who are part of a triathlon training group I just joined also placed in their respective divisions. We are all racing in the upcoming South Maui Triathlon in June and I hope we can create the same picture in the winners circle there as well. It was a great day - beautiful weather, new friends, and great finishes. I can't wait until next year!<br />
<br />
I looked at my results for the past four races: <br />
<ul>
<li>2008: 35:28 53/83 overall</li>
<li>2010: 31:21 35/76 overall</li>
<li>2011: 29:23 35/104 overall</li>
<li>2012: 26:07 13/72 overal, 3rd place 40-44 (AG results not available)</li>
</ul>
I'm going to shoot for sub-25 my next 5K or next year, whichever comes first! <br />
<br />
<br />
<br /></div>
<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com4tag:blogger.com,1999:blog-5007468854794530216.post-24804086061826244712012-03-30T20:54:00.000-07:002012-03-30T23:42:35.893-07:00Valley-to-the-Sea Race Report AND Lessons Learned<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-5OwuHFjXTlg/T3DOW10DcQI/AAAAAAAABMc/taPQgLFslGg/s1600/V-to-S.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-5OwuHFjXTlg/T3DOW10DcQI/AAAAAAAABMc/taPQgLFslGg/s320/V-to-S.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">John, Sherri, Yolanda and me, pre-race.</td></tr>
</tbody></table>
<span style="font-family: Georgia, 'Times New Roman', serif;">Recent training has been sporadic at best. Each week I start off with good intentions, then work, drama, life, etc. all conspire to prevent me from making a workout. </span><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;">I didn't run any appreciable mileage for the 3 1/2 weeks prior to the Valley-to-the-Sea race. </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I knew going in that it would be difficult and, despite my irrational hopes, that I would probably not make my PR goal of a sub-2 hour 1/2. I tried to tell myself that I had enough run fitness to make it work. </span><br />
<br />
<b><span style="font-family: Georgia, 'Times New Roman', serif;">Lesson #1 - <i>You will lose fitness if you do not run the appropriate mileage before a race.</i></span></b><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Still, I was optimistic. I felt good on race day, had my pre-race smoothie, drank my coffee and water. It was cool (chilly even, for Maui!) at the race start and there was cloud cover the entire race, which helped keep temperatures in check.</span><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Lesson #2 - <i>Don't mess around with the hydration/nutrition systems you KNOW work for you.</i></b></span><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;">I didn't wear my Nathan water carrier this race. The course was mostly downhill/flat. I wanted to run it fast (see previous PR goal) and didn't want the extra weight. I decided that water at the aid stations and 3 gels would be enough. But I'm used to carrying my own HEED and having it whenever I want. I was thirsty and the aid stations were too far apart (not really, but that's how I felt). </span><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;">I started off fast (for me) but you can see why - steep descent at the beginning. I figured if I kept up a good pace at the start it would see me through at the finish.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Lesson #3 - <i>Negative split, negative split, negative split! Don't go out too fast.</i></b></span><br />
<br />
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" 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" /></a><span style="font-family: Georgia, 'Times New Roman', serif;">Would I have been better off to slow it down at the start? Probably. I should have kept it more at 9:00 mm. Mile 5 was a long, gradual uphill, which really dropped my speed and where my attitude started to go bad. Miles 6-9 were downhill again and when I really started talking to myself and giving myself a pep talk, and you can see it in my average pace, which was back on track.</span><br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="rich-table " height="0" id="j_id263:normalTable" style="width: 0px;"><thead class="rich-table-thead">
<tr class="rich-table-subheader splitsHeader"><th class="rich-table-subheadercell splitsHeader " id="j_id263:normalTable:j_id265header" scope="col"><div id="j_id263:normalTable:j_id265header:sortDiv">
<span id="j_id263:normalTable:j_id266">Split</span></div>
</th><th class="rich-table-subheadercell splitsHeader " id="j_id263:normalTable:t0header" scope="col"><div id="j_id263:normalTable:t0header:sortDiv">
<span id="j_id263:normalTable:j_id272">Time</span></div>
</th><th class="rich-table-subheadercell splitsHeader " id="j_id263:normalTable:t1header" scope="col"><div id="j_id263:normalTable:t1header:sortDiv">
<span id="j_id263:normalTable:j_id278">Distance</span></div>
</th><th class="rich-table-subheadercell splitsHeader " id="j_id263:normalTable:t2header" scope="col"><div id="j_id263:normalTable:t2header:sortDiv">
<span id="j_id263:normalTable:j_id284">Avg Pace</span></div>
</th></tr>
</thead><tfoot>
<tr class="rich-table-subfooter splitsFooter"><td class="rich-table-subfootercell splitsFooter " scope="col">Summary</td><td class="rich-table-subfootercell splitsFooter " scope="col">2:11:55.2</td><td class="rich-table-subfootercell splitsFooter " scope="col">13.08</td><td class="rich-table-subfootercell splitsFooter " scope="col">10:05</td></tr>
</tfoot><tbody id="j_id263:normalTable:tb">
<tr class="rich-table-row rich-table-firstrow splitsRow"><td class="rich-table-cell " id="j_id263:normalTable:0:j_id265" style="text-align: right;">1</td><td class="rich-table-cell " id="j_id263:normalTable:0:t0" style="text-align: right;">8:22.0 </td><td class="rich-table-cell " id="j_id263:normalTable:0:t1" style="text-align: right;">1.08 </td><td class="rich-table-cell " id="j_id263:normalTable:0:t2" style="text-align: right;">7:43 </td></tr>
<tr class="rich-table-row splitsRowAlternate"><td class="rich-table-cell " id="j_id263:normalTable:1:j_id265" style="text-align: right;">2</td><td class="rich-table-cell " id="j_id263:normalTable:1:t0" style="text-align: right;">8:02.4 </td><td class="rich-table-cell " id="j_id263:normalTable:1:t1" style="text-align: right;">0.98 </td><td class="rich-table-cell " id="j_id263:normalTable:1:t2" style="text-align: right;">8:11 </td></tr>
<tr class="rich-table-row splitsRow"><td class="rich-table-cell " id="j_id263:normalTable:2:j_id265" style="text-align: right;">3</td><td class="rich-table-cell " id="j_id263:normalTable:2:t0" style="text-align: right;">9:09.0 </td><td class="rich-table-cell " id="j_id263:normalTable:2:t1" style="text-align: right;">1.02 </td><td class="rich-table-cell " id="j_id263:normalTable:2:t2" style="text-align: right;">8:59 </td></tr>
<tr class="rich-table-row splitsRowAlternate"><td class="rich-table-cell " id="j_id263:normalTable:3:j_id265" style="text-align: right;">4</td><td class="rich-table-cell " id="j_id263:normalTable:3:t0" style="text-align: right;">10:03.5 </td><td class="rich-table-cell " id="j_id263:normalTable:3:t1" style="text-align: right;">1.01 </td><td class="rich-table-cell " id="j_id263:normalTable:3:t2" style="text-align: right;">9:55 </td></tr>
<tr class="rich-table-row splitsRow"><td class="rich-table-cell " id="j_id263:normalTable:4:j_id265" style="text-align: right;">5</td><td class="rich-table-cell " id="j_id263:normalTable:4:t0" style="text-align: right;">10:23.8 </td><td class="rich-table-cell " id="j_id263:normalTable:4:t1" style="text-align: right;">1.00 </td><td class="rich-table-cell " id="j_id263:normalTable:4:t2" style="text-align: right;">10:25 </td></tr>
<tr class="rich-table-row splitsRowAlternate"><td class="rich-table-cell " id="j_id263:normalTable:5:j_id265" style="text-align: right;">6</td><td class="rich-table-cell " id="j_id263:normalTable:5:t0" style="text-align: right;">9:40.1 </td><td class="rich-table-cell " id="j_id263:normalTable:5:t1" style="text-align: right;">0.99 </td><td class="rich-table-cell " id="j_id263:normalTable:5:t2" style="text-align: right;">9:45 </td></tr>
<tr class="rich-table-row splitsRow"><td class="rich-table-cell " id="j_id263:normalTable:6:j_id265" style="text-align: right;">7</td><td class="rich-table-cell " id="j_id263:normalTable:6:t0" style="text-align: right;">10:29.5 </td><td class="rich-table-cell " id="j_id263:normalTable:6:t1" style="text-align: right;">1.11 </td><td class="rich-table-cell " id="j_id263:normalTable:6:t2" style="text-align: right;">9:29 </td></tr>
<tr class="rich-table-row splitsRowAlternate"><td class="rich-table-cell " id="j_id263:normalTable:7:j_id265" style="text-align: right;">8</td><td class="rich-table-cell " id="j_id263:normalTable:7:t0" style="text-align: right;">8:27.2 </td><td class="rich-table-cell " id="j_id263:normalTable:7:t1" style="text-align: right;">0.90 </td><td class="rich-table-cell " id="j_id263:normalTable:7:t2" style="text-align: right;">9:24 </td></tr>
<tr class="rich-table-row splitsRow"><td class="rich-table-cell " id="j_id263:normalTable:8:j_id265" style="text-align: right;">9</td><td class="rich-table-cell " id="j_id263:normalTable:8:t0" style="text-align: right;">9:14.5 </td><td class="rich-table-cell " id="j_id263:normalTable:8:t1" style="text-align: right;">0.98 </td><td class="rich-table-cell " id="j_id263:normalTable:8:t2" style="text-align: right;">9:25 </td></tr>
<tr class="rich-table-row splitsRowAlternate"><td class="rich-table-cell " id="j_id263:normalTable:9:j_id265" style="text-align: right;">10</td><td class="rich-table-cell " id="j_id263:normalTable:9:t0" style="text-align: right;">12:43.5 </td><td class="rich-table-cell " id="j_id263:normalTable:9:t1" style="text-align: right;">1.07 </td><td class="rich-table-cell " id="j_id263:normalTable:9:t2" style="text-align: right;">11:57 </td></tr>
<tr class="rich-table-row splitsRow"><td class="rich-table-cell " id="j_id263:normalTable:10:j_id265" style="text-align: right;">11</td><td class="rich-table-cell " id="j_id263:normalTable:10:t0" style="text-align: right;">9:50.4 </td><td class="rich-table-cell " id="j_id263:normalTable:10:t1" style="text-align: right;">0.94 </td><td class="rich-table-cell " id="j_id263:normalTable:10:t2" style="text-align: right;">10:31 </td></tr>
<tr class="rich-table-row splitsRowAlternate"><td class="rich-table-cell " id="j_id263:normalTable:11:j_id265" style="text-align: right;">12</td><td class="rich-table-cell " id="j_id263:normalTable:11:t0" style="text-align: right;">12:02.3 </td><td class="rich-table-cell " id="j_id263:normalTable:11:t1" style="text-align: right;">1.00 </td><td class="rich-table-cell " id="j_id263:normalTable:11:t2" style="text-align: right;">12:04 </td></tr>
<tr class="rich-table-row splitsRow splitsRowHighlight"><td class="rich-table-cell " id="j_id263:normalTable:12:j_id265" style="text-align: right;">13</td><td class="rich-table-cell " id="j_id263:normalTable:12:t0" style="text-align: right;">13:27.1 </td><td class="rich-table-cell " id="j_id263:normalTable:12:t1" style="text-align: right;">1.01 </td><td class="rich-table-cell " id="j_id263:normalTable:12:t2" style="text-align: right;">13:20 </td></tr>
</tbody></table>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><i>For the record, my actual finish time was 2:10:34 - I forgot to press STOP on the Garmin. AGAIN. #74 out of 107. </i></span><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;">At Mile 10, where the ground leveled off once again, the wheels started to come off. I was done. I'd had my last gel at about Mile 8 and thought it would carry me through, but I really started to lose it. At one point I just wanted to sit on the curb and cry like a baby. I don't know what got into me?! Yolanda and Sherri passed me at this point and I told them I was fading. They were encouraging and that kept me going for awhile. I really tried to HTFU. My legs were starting to cramp, but I kept up a slow jog until the end.</span><br />
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<a href="http://3.bp.blogspot.com/-Ku5itX2js34/T3DPdQpf2uI/AAAAAAAABMk/ESTFYNP0fvQ/s1600/V-to-S2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://3.bp.blogspot.com/-Ku5itX2js34/T3DPdQpf2uI/AAAAAAAABMk/ESTFYNP0fvQ/s320/V-to-S2.jpg" width="320" /></a></div>
<span style="font-family: Georgia, 'Times New Roman', serif;">Here we are at the finish. I am so proud of Yolanda - it was her first 1/2 and she did great! I was just glad it was over, which makes me sad because I <i>love to race</i> and this one was on a beautiful course, on a great day, and had great volunteers and was run exceptionally well (thanks Rudy!). Which leads me to:</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Lesson #4: <i>You can't fake a 1/2 marathon.</i></b></span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">My quads hated me for three solid days. I. Seriously. Could. Not. Walk. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">My new Brooks PureFlow shoes, however, were AWESOME! I still had a couple of blisters, but they were minor. I will have to tape my feet in a couple of places, I think, to eliminate them, but my feet were not sore and neither were my calves.<b><i> </i></b> </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Lesson #5: <i>Some things DO work, even on a bad day.</i></b></span><br />
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;">Loved my Brooks shoes, Injinji socks ROCK, and even though I missed wearing my water carrier, I liked wearing my Zoot tri top for the race (the back pockets are awesome!).<b><i> </i></b></span>Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com1tag:blogger.com,1999:blog-5007468854794530216.post-56513982922607492912012-03-12T14:44:00.004-07:002012-03-12T14:44:44.054-07:00Things I'm Loving Right NowTri-ing to get better about posting! I have so many ideas and things I want to write down, but there doesn't seem to be enough hours in the day.<br />
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Here are a few things I've come across recently that I am crazy about:</div>
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<a href="http://4.bp.blogspot.com/-NcJvKkH_MPI/T14y6WJe6tI/AAAAAAAABMA/ruSH3Cstt_g/s1600/IMG_0387.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-NcJvKkH_MPI/T14y6WJe6tI/AAAAAAAABMA/ruSH3Cstt_g/s320/IMG_0387.JPG" width="238" /></a></div>
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<b>Brooks PureFlow Shoes </b></div>
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I needed some new running shoes and didn't know what to do. I wanted a more minimalist shoe, but still wanted a little extra cushion, and needed to solve the blistering issues I had on longer (10+ mile) runs.</div>
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<br /></div>
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I settled on the new <a href="http://newtonrunning.com/shoes/women-shoes/women-racers/light-weight-universal-trainer" target="_blank">Newton Distance U</a>, but was frustrated because I could only order the 11.5 size I needed directly from Newton and they would only ship to me UPS 2-day air <i>at a cost of over $40.</i> At $155 for the shoe, I wasn't about to spend that kind of money for shipping - just couldn't justify it for an untested shoe. Sorry Newton - epic fail on the shipping.</div>
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I went to my #2 choice, the <a href="http://www.brooksrunning.com/Brooks-PureFlow/1201011B518%2e085,default,pd.html?start=5&q=pureflow" target="_blank">PureFlow</a>, hoping that the wider toe box would prevent the blister I was getting on the inside tip of my big toe. I ended up ordering them from Zappos.com, and got <i>free FED-EX shipping</i> from them. My shoes were delivered two days after I ordered them. WIN!</div>
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I've run 9 miles total in them so far - 3 miles, then 6 miles, all on the treadmill because we have been continually soaked by rain. So far I like them and will be breaking them in the next two weeks. The real test will be the upcoming 1/2 marathon I have on the March 24th. I'll report back with a more specific fit/comfort review.</div>
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<a href="http://3.bp.blogspot.com/-2sDrNEQRFSA/T145pT_eVBI/AAAAAAAABMQ/-9nYaq6RFYY/s1600/sahale.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-2sDrNEQRFSA/T145pT_eVBI/AAAAAAAABMQ/-9nYaq6RFYY/s320/sahale.jpg" width="239" /></a></div>
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<b></b></div>
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<b>Sahale Snacks</b><br />
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These nuts are <a href="http://sahalesnacks.com/soledad.aspx" target="_blank">THE DEVIL</a>! They are delicious and addictive and I will eat the whole package in one sitting if I'm not careful. Ideally, I should take the package home then dole out a little at a time in my lunch for the week - NOT take them to work.<br />
<br />
The only other downside is that they are not 100% Paleo - there is some sugar and balsamic vinegar - but if those are the only two offending ingredients I'm OK with having them for a special treat from time to time.<br />
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<br />
<b> </b><a href="http://1.bp.blogspot.com/-kDaeFNnmZKg/T143Nu5YU0I/AAAAAAAABMI/GYQeeTeda1U/s1600/IMG_0389.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-kDaeFNnmZKg/T143Nu5YU0I/AAAAAAAABMI/GYQeeTeda1U/s320/IMG_0389.JPG" width="238" /></a><br />
<b> Steve's Original Paleo Krunch</b><br />
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I'll give Steve a gold star even if he does spell crunch with a "k" (<i>major </i>pet peeve).<b> </b><br />
<br />
I originally ordered this so I could try the recipe for Luscious Lemon Bars in the <a href="http://paleocomfortfoods.com/" target="_blank">Paleo Comfort Foods</a> cookbook.<b> </b>Of course, I had to try it before I cooked it up into a recipe and it's wonderful! However, there is honey in it and I've been having some sugar issues recently, so I had a hard time staying out of it. This is another item where I can't have an open container around because I will eat too much at once.<br />
<br />
It's delicious all by itself, but I like to dip a banana into it for a little crunch. It made a great base for the lemon bars, which I altered and used fresh passion fruit (lilikoi) pulp instead of lemon - and awesome tropical dessert to take to my next potluck.<br />
<br />
<b>On the Training Front</b><br />
<br />
I've stumbled a bit on my training in the last two weeks - weather, work, minor illness, family drama, have all conspired to sap the motivation right out of me, but it's a new week and I've got a race coming up. Time to get with it!<br />
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<br />
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<br /></div>Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com1tag:blogger.com,1999:blog-5007468854794530216.post-54608272628325155802012-01-16T18:00:00.000-08:002012-01-16T18:00:00.690-08:002012 - So It BeginsI spent a considerable amount of December mired in a full-blown pity party. Oh, I ran (I was training for a January marathon afterall); I ate reasonably well (although deviating periodically from my pure Paleo format); and I went to work. Trouble was, I was vaguely unhappy and unable to put a finger on it, thereby making it unfixable.<br />
<br />
I'm a fixer. A do-er. An achiever. There's nothing I like better than to put a solid check in that little black box. I make lists. I keep calendars. I have a training plan. Many years ago a mentor made the statement, "You just aren't happy unless you can tie a big red bow around it." Trouble was, I had too many loose ends and not enough bows tied. And when that happens I.....just......do........nothing.<br />
<br />
Within all of that chaos was a message. The message was, perhaps, that I was doing too much. There were things I needed to cut, reduce, say "no" to. The problem was, how did I pick the things to cut?<br />
<br />
There are four things I am committed to for 2012:<br />
<br />
<ul>
<li>My marriage and family</li>
<li>My job</li>
<li>Racing Hawaii 70.3 in June</li>
<li>Exhibiting in a featured show in Utah in July</li>
</ul>
I'm going to focus on those for now and the rest are going to have to wait.<br />
<br />
And I'm going to have to be OK with that.Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com2tag:blogger.com,1999:blog-5007468854794530216.post-22461764935585867522011-12-07T14:46:00.001-08:002011-12-09T15:52:51.706-08:00VIRR Turkey Trot Race Report - 16 miler<span style="font-family: Georgia,"Times New Roman",serif;"><i>Sometimes it's best if you don't know the race course in advance..</i>.</span><br />
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For most races, I haunt the website, review the race course and decide on a plan of action <i>well</i> before race day. I like to run portions (if not all) of the course prior to race day so that I have a strategy and can be mentally prepared for the tough spots. I like to look at the previous year's race results, check times for my AG, and think about where I might end up in the standings. I'm sure a lot of athletes do this. At least the Type-A athletes do, even if they know they aren't going to place in the top (that would be me, chaser of the FOPs (Front-of-Pack'rs).</div>
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This race was going to be a little different. It was my first time entering. It was a fun run. It was FREE. It fit fabulously into my training schedule and took the place of my long run for the week. IT WAS FREE!</div>
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The course map was not posted until a couple of days before the race. I've run races with <a href="http://www.virr.com/" target="_blank">VIRR</a> from Rice Park (the start), so I <i>assumed</i> it would probably be an out-and-back to Grandma's, with two loops to get to the 16 miles (they also had an 8.4 and a 2.6 mile run that day). When I finally glanced at the posted course map, I did not zoom in, and I <i>assumed</i> it would be down Kula Highway, then back up Lower Kula Road. OK...different, but extremely do-able. Then I got the surprise.</div>
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A group of us were standing around at check-in and I overheard someone say,<i> "It's the same course as last year."</i> So I told him this was my first time and asked "<i>what, really, is the course?</i>" Turns out the "down Kula Highway" part was right, but then we <i>turned right at the high school and ran <a href="http://www.mapmyrun.com/routes/view/58729542/" target="_blank">UP AND AROUND Kekaulike Hwy</a>.</i> Oh, s%@t! This is an approximate 2,000 ft elevation gain. It is an uphill run from about Mile 7 to about Mile 13. (FYI - I chickened out and didn't sign up for a 10K in May of this year because it was primarily THIS section of the course - billed as a "one hill" race. Ha Ha! The <i>entire</i> race is that <i>one hill</i>.)<br />
<br />
But the race was FREE. And my training was going well. And I completely rescheduled my training plan for the long run on Thanksgiving. And I was there. What the hell? It would be fun, right?<br />
<br />
<b>Pre-Race</b><br />
Standard pre-race smoothie at 4:30 a.m. Race started at 7:00. FYI - I've pretty much decided that the 2-hour window is too short. It leaves me feeling a bit sloshy. Next time I will get up earlier and drink the smoothie prepared the night before, then go back to bed for a little more snooze. It works!<br />
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<b> </b><br />
<b>Warm Up/Race Prep</b><br />
Ha ha! It was <i>53 freaking degrees at the race start!</i> That is downright COLD for us Maui folks. I kept my sweatshirt on, did a <i>little</i> light jogging to stay warm.<br />
<br />
After hearing about the real race course, I added 10 minutes to my "guessed" time. Those who come closest to their guess can win a prize (no watches, garmins allowed). I originally planned to go for 3:00, but added 10 minutes for the serious climbing. (I was going to wear my Garmin as this was supposed to be a training run for me and I wanted to watch pace, heart rate, etc., but one of the long-time runners cajoled me into leaving it in the truck.)<br />
<br />
We also found out at check-in that there were no "official" aid stations on the course, but that someone was going to leave water at about Mile 6 and Mile 12. Although I had my Nathan carrier with my bottle of Heed and two Hammer gels, I decided to grab an extra water bottle from my truck just in case there was no water.<br />
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Off came the sweatshirt, but I wore my new <a href="http://www.ymxbyyellowman.com/mm5/merchant.mvc?Screen=PROD&Store_Code=YMX&Product_Code=20129&Category_Code=W" target="_blank">YMX Yellowman</a> long-sleeve dragon shirt underneath (more about that in a later post).<br />
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<b> </b><b></b><br />
<b>Race</b><br />
There were 24 of us in the 16-mile group. The ultra-runners (one only clad in black running shorts and shoes) took off and never looked back. I ended up with a group of about 4-5 runners at the tail end of the pack, but I was OK with that. This was supposed to be a long training run, not a race, and I was perfectly content to let everyone else take off. I figured this would be a good way to practice pacing and see if the rumors were true: that I would eventually pass some of the runners who took off too fast and paid for it at the end.<br />
<br />
The first 6 miles were mostly on a gradual downgrade, a pleasant way to warm up. Several of us chatted as we ran along. I felt good and even though I felt I could pick up the pace, I tried to stay slow. This is where I sort of missed my Garmin, but I realized it was probably very good for me to run by feel for a change. Mentally I felt good because I wasn't DFL in the pack, which is a driver for me, for better or for worse.<br />
<br />
We made the turn at the high school and started the climb. There was no water at the first "drop" but I was OK - I popped my first gel as planned and finished the bottle I was carrying. We began the ascent, and this is where some runners started dropping off in pace. I was still feeling good and elated that I felt so strong...in the tougher sections I reminded myself that it was OK to walk portions. My pace slowed and I walked what I thought was quite a bit, but I still felt good and strong and ran as often as I could. I enjoyed the beauty of the day, the fact that I was out running <i>sixteen miles</i> (which still amazes me - it was the longest distance I have ever run in my life!), and kept a positive mindset. I even stopped to take a couple of pics:<br />
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<a href="http://1.bp.blogspot.com/-yB1t4JUn8z0/TuFD3l0aPCI/AAAAAAAABLk/gaNbMmKuWos/s1600/VIRR-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-yB1t4JUn8z0/TuFD3l0aPCI/AAAAAAAABLk/gaNbMmKuWos/s320/VIRR-1.jpg" width="240" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-AXDZaO4XrhU/TuFD6k2Oo2I/AAAAAAAABLs/HCrEbpqPlyo/s1600/VIRR-2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-AXDZaO4XrhU/TuFD6k2Oo2I/AAAAAAAABLs/HCrEbpqPlyo/s320/VIRR-2.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A friend of mine says I look like I was hitchhiking in this photo!</td></tr>
</tbody></table>
I thought I knew the stretch of highway fairly well as I've driven it many times, and I got excited when I saw the houses just before Kula Lodge because I thought I was near the top. I wasn't and it was still quite a ways to the Haleakala Crater turn-off where the second water drop was. When I got there I was glad so see there were still plenty of bottles because I'd burned up my HEED on the climb. I took a quick break, took my second gel and topped off my water bottle so I wouldn't have to carry another, and took off.<br />
<br />
After this stop my legs protested a bit. There was still a bit of climbing left to do and I got back to it. This is when I noticed that I was getting a blister under the base of my big toe (at the top of the ball of my foot). I stopped to adjust my sock, which was bunching a little in that area, and took off. <i>Side Note: I</i> <i>noticed that I am getting more blisters as my runs get longer. I thought my feet would toughen and callus up, but they aren't. For this race I wrapped my 4th toes with bandaids to avoid the nasty blisters I got in the Harbor-to-Harbor, and really rubbed my feet up with Body Glide. I wore socks with my Mizunos. Mostly a winning combination. I still have several long runs to test shoe/sock/no-sock combinations before race day.</i><br />
<br />
I caught a few more runners in this last climbing section, then the glorious downhill began!!<br />
<br />
About Mile 12-13 my quads started getting cranky with me, but I told myself the same thing I told myself at Mile 10 in the 1/2 marathon: <i>as long as the pain doesn't get any worse, I am fine. I can run with this. I can deal with this. </i>I still felt strong, and if I hadn't had the blister really yelling at me at this point, I could have even picked up the pace a little bit.<br />
<br />
Soon I saw the intersection at the highway and made my turn for the home stretch. As I came up the last little hill before the finish, I saw my family on the sidelines cheering me on. It was awesome! I left them all, still sleeping, that morning (I had told them the night before that I would finish at around 10:00 IF they wanted to meet me at the finish line). It was great!<br />
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I finished in 2:59:58! If I wouldn't have added that last 10 minutes, I would have only been 2 seconds off my time and would have probably won a prize. I can't believe how consistent my pace is, even without the Garmin to check. And that was despite that crazy incline!<br />
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My uncle said he couldn't believe I wasn't even breathing hard at the end and I looked as if I barely broke a sweat. <br />
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I am very pleased with this race and the results. It did wonders for my self confidence - I know I can tackle just about anything with good, consistent training.<br />
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Can't wait to see what happens next year!<br />
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<br /></div>Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com3tag:blogger.com,1999:blog-5007468854794530216.post-28138293898473772992011-11-14T18:00:00.000-08:002011-11-14T18:51:32.215-08:00Marathon Monday - Week 9 of 18<div style="font-family: Georgia,"Times New Roman",serif;">
"I'm at the half-way mark!" I realized, as I typed the title for today's post. So far, so good.</div>
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I missed posting last Monday because I was on vacation, here, at home. My mom came to visit from California and we had a great time together. I stuck with my run training (minus one 3-miler), but swimming, biking and blogging all kind of fell by the wayside. It was a good mental break for me. Today, though, it's back to our regularly scheduled programming.</div>
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I ran a fun race on Saturday - the 20th anniversary of the Maui Harbor-to-Harbor race. It clocked in at a little over 10 miles (10.55 according to my Garmin) and I was <i>thrilled</i> with my average pace of 9:28! Running more is paying off! I felt good the entire race and incorporated some new mental tricks to keep me going in the later miles: keeping focused, staying positive and checking in on my body and how it was performing. <i>Run tall. Hold your core. Smile.</i> There was no swearing involved, unlike Xterra.</div>
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With a little more than a mile to go, a younger woman passed me. Usually this is not a big deal, because people pass me a lot, but for some reason I could not let this one go. I remembered something I read recently, that if someone passes you near the end of the race, do not let them get too far ahead. Her pace wasn't much faster than mine at the time, so I hung on around 25 yards back. We got inside that last mile and I knew if I didn't pick up the pace she would think she had it in the bag. I remembered how Mirinda Carfrae tried to chase down Chrissie Wellington in Kona. We hit a slight downhill and I lengthened my stride a bit, gradually catching up, then I dug down deep and pushed enough to get past her. I figured she would push it and pass me again, but I stayed strong and finished just ahead of her. She came up to me at the water station after the race and congratulated me on the finish, which was really nice of her to do. I thanked her and told her I wasn't sure if I was going to be able to catch her and told her she set a good pace.</div>
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I went into the race with the intention of racing strong and trying to sustain a 9:30 pace. It was a hard effort, but it also reassured me that I can run faster than I think!</div>
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The race was an exchange for my long run for that weekend, scheduled for 10 miles. I know I'm supposed to get my long runs in slower, and I won't be doing any more "racing" throughout my marathon training, but this was a really good check-in for me and a great confidence booster.</div>
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I promise to take it slow at the Turkey Trot next week! </div>
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<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com1tag:blogger.com,1999:blog-5007468854794530216.post-13882581843945343452011-11-02T21:46:00.000-07:002011-11-02T21:46:00.250-07:00Xterra Kapalua 10K Race Report<!--[if gte mso 9]><xml>
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<a href="http://4.bp.blogspot.com/-_gvDvo5K1LU/TrIAXPdC2dI/AAAAAAAABJ0/grmH9jOneD0/s1600/xterra11no.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-_gvDvo5K1LU/TrIAXPdC2dI/AAAAAAAABJ0/grmH9jOneD0/s320/xterra11no.jpg" width="239" /></a></div>
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<b><span style="color: black; font-size: 9pt; line-height: 115%;">Run</span></b><span style="color: black; font-size: 9pt; line-height: 115%;"> - <b>10k</b><br />
<b>Total Time</b> = 1h 17m 13s<br />
<b>Overall Rank</b> = 260/338<br />
<b>Age Group</b> = 40-44<br />
<b>Age Group Rank</b> = 8/19</span></div>
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<span style="color: black; font-size: 9pt; line-height: 115%;"><b>Shoes</b>: Asics Gel-Trabuco</span></div>
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<b><u><span style="color: black; font-size: 9pt;">PRE-RACE</span></u></b><span style="color: black; font-size: 9pt;"></span></div>
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<span style="color: black; font-size: 9pt;">The 9:00 a.m. start left plenty of time for breakfast so I had a smoothie:
fresh coconut milk, pineapple, OJ, banana, ice and egg white protein. Filled
coffee and left the house – it was a little over an hour drive to the race site
and I still needed to pick up my packet. </span></div>
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<span style="color: black; font-size: 9pt;">Got to the race shortly after 7:00 a.m.<span style="mso-spacerun: yes;"> </span>It was nice to get there early – I got a
great parking spot and had plenty of time to check in and relax before the
start.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="color: black; font-size: 9pt;">The check-in area was quite a walk uphill to the center of the
hotel.<span style="mso-spacerun: yes;"> </span>I had pre-registered via fax, but
they didn’t have any record for me.<span style="mso-spacerun: yes;">
</span>Thankfully, I brought my form and fax confirmation.<span style="mso-spacerun: yes;"> </span>The Xterra staff made it smooth and
hassle-free, which was nice.<span style="mso-spacerun: yes;"> </span>I got my
bag and number (lucky #300 ) and walked back to my truck.<span style="mso-spacerun: yes;"> </span>Turned out I got the wrong size shirt, so I walked
back up to registration and they exchanged it for me.<span style="mso-spacerun: yes;"> </span>I should have checked before I left, but I
just considered it a pretty good warm up.<span style="mso-spacerun: yes;">
</span>By the time I got back to my truck the second time, I had worked up a
pretty good sweat.<span style="mso-spacerun: yes;"> </span>It was going to be a
HOT ONE!</span></div>
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<span style="color: black; font-size: 9pt;">Nutrition:<span style="mso-spacerun: yes;"> </span>Prepped HEED in
water bottle and sipped up until 30 minutes prior to race, then apple cinnamon*
Hammer gel 15 minutes prior with water.<span style="mso-spacerun: yes;">
</span>*I really like this flavor in the morning!</span></div>
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<b><u><span style="color: black; font-size: 9pt;">THE RUN</span></u></b></div>
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<span style="color: black; font-size: 9pt;">Everyone gathered at the start.<span style="mso-spacerun: yes;">
</span>One of the first things I noticed was that the race was seriously UPHILL
BOTH WAYS (meaning at the start AND at the finish).<span style="mso-spacerun: yes;"> </span>I was chatting with some other racers then
BOOM – off went the start cannon.<span style="mso-spacerun: yes;"> </span>Talk
about a hit to the adrenalin!</span></div>
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<span style="color: black; font-size: 9pt;">The runners streamed out along the golf course and across a wide
maintenance road for the first part of the course.<span style="mso-spacerun: yes;"> </span>I was near the middle of the pack and the
pace was good – I only had to maneuver around a few runners to get into
gear.<span style="mso-spacerun: yes;"> </span>We hit the tunnel under the
highway (funny course sighting – right about this time I looked down and saw
someone had dropped the remainder of what appeared to be a joint just outside
the tunnel) then the real trail started and that’s when the trouble began.</span></div>
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<span style="color: black; font-size: 9pt;">I thought that starting mid-pack was a good idea pace-wise,
however, when we hit the start of the trail everyone slowed to a walk.<span style="mso-spacerun: yes;"> </span>It was a single-track section and there was
quite a traffic jam.<span style="mso-spacerun: yes;"> </span>I lost a lot of
time and momentum here and it was a little frustrating.<span style="mso-spacerun: yes;"> </span>Next time I will know – get up front, start
fast, hit the single-track, then slow the pace once the trail widens and people
can pass.</span></div>
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<span style="color: black; font-size: 9pt;">We finally hit some wider trails and it was a go, then HELL hit us
square in the face!<span style="mso-spacerun: yes;"> </span>Yes, I already knew:</span></div>
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<span style="color: black; font-size: 9pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="color: black; font-size: 9pt;">Xterra trail runs were notorious for being XXX strenuous!</span></div>
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</span></span></span><span style="color: black; font-size: 9pt;">That the old Kapalua Village course was practically a vertical climb,
even on the cart paths!</span></div>
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<span style="color: black; font-size: 9pt;">I knew both of these things when I signed up, but you tell
yourself, “Hey, it can’t be <i style="mso-bidi-font-style: normal;">that</i>
bad.<span style="mso-spacerun: yes;"> </span>After all, it’s <i style="mso-bidi-font-style: normal;">only</i> a 10K!”<span style="mso-spacerun: yes;"> </span>Right.<span style="mso-spacerun: yes;">
</span>On several of the climbs I was reduced to absolutely trudging my way up
the trail, grasping onto every tree branch I could reach as I went to haul my
ass up.<span style="mso-spacerun: yes;"> </span>Thankfully, I was in good
company with many other runners who had also underestimated the effort required
of this course.<span style="mso-spacerun: yes;"> </span>I found myself swearing
under my breath on several occasions. </span></div>
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<span style="color: black; font-size: 9pt;">I stayed hydrated through the aid stations because it was freakin’
HOT out there and knew how important it was to stay cool.<span style="mso-spacerun: yes;"> </span>Props to the Xterra volunteers – there was a
good amount of aid stations on the course and even one guy handing out GU at
the last one (SMART!).<span style="mso-spacerun: yes;"> </span>I took one, but
did not eat it – instead saved it to try later – <i style="mso-bidi-font-style: normal;">nothing new on race day</i>.<span style="mso-spacerun: yes;"> </span>It
was bad enough that I grabbed a cup of Gatorade on the course – I thought it
would be OK (I train with HEED and haven’t had any high fructose corn syrup
since March), but it tweaked my stomach a little bit.<span style="mso-spacerun: yes;"> </span>I thought about bringing my own hydration
belt, which I do for longer races, but decided water on the course would be
fine.<span style="mso-spacerun: yes;"> </span>Next year I will bring it anyway –
it would have been nice to have HEED on me for whenever I wanted it.</span></div>
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<span style="color: black; font-size: 9pt;">So, it was climb, climb, climb, climb, climb, then the wonderful
and really fun downhill started.<span style="mso-spacerun: yes;"> </span>They
threw in a lot of obstacles with ducks and jumps here and there, which was a
lot of fun for me.<span style="mso-spacerun: yes;"> </span>I passed a LOT of people
on the downhill, then the course ran along a narrow single track and you could
see the beach and the hotel so we knew we were close.<span style="mso-spacerun: yes;"> </span>We dropped down into a dry riverbed with lots
of potentially ankle-breaking stones, but I stuck to the piles of pine needles
and picked my way down to the beach.<span style="mso-spacerun: yes;"> </span>The
beach run was the first of two heart breakers…it was blazing hot, full sun, and
so hard to slog through that sand!<span style="mso-spacerun: yes;"> </span>I was
really feeling my energy starting to sap, so I half walked, half jogged down
the compressed part of the sand as much as I could, then hit Heartbreak Hill.</span></div>
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<span style="color: black; font-size: 9pt;">The last 200 yards or so of the race were up a steep hill on the
grass between the hotel and the beach.<span style="mso-spacerun: yes;">
</span>As much as I wanted to run to the finish, I just couldn’t do it.<span style="mso-spacerun: yes;"> </span>Half way up the hill I almost threw up (and I
almost NEVER throw up – it’s a <i style="mso-bidi-font-style: normal;">thing</i>)
and I willed myself to keep it down because I was in the wide open with the
course barrier on one side (behind which were a bunch of spectators) and a huge
hedge on the other, so there was no where to go and no way to be discreet.</span></div>
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<span style="color: black; font-size: 9pt;">At the top of the hill the course turns and hits the finish line –
so I at least ran that!</span></div>
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<span style="color: black; font-size: 9pt;">I would liken this to what some women say about childbirth - when
they are in the middle of it, they are asking themselves "what the hell
was I thinking when I signed up for this?!" But after it's all done you
say to yourself, "Hey, that wasn't too bad. When can we do it again?!"</span></div>
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<span style="color: black; font-size: 9pt;">I had only been running/training on flat courses, so I was not in
good shape for a difficult trail run. More trail running, more hill training, and
starting up front would have probably resulted in a better time/performance.<span style="mso-spacerun: yes;"> </span>We’ll have to see next year!</span></div>
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<span style="color: black; font-size: 9pt;">Xterra does a great job running races - this was a great day for
those with families, too, because they had 10K, 5K and Keiki (child)
races. Lots of volunteers. I will do it again!</span></div>
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<a href="http://4.bp.blogspot.com/-5KoaMocWSvs/TrIAWSPoZfI/AAAAAAAABJs/Cy0DV0dw_pc/s1600/Xterra11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-5KoaMocWSvs/TrIAWSPoZfI/AAAAAAAABJs/Cy0DV0dw_pc/s320/Xterra11.jpg" width="239" /></a></div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com5Makawao, HI 96768, USA20.8560084 -156.343827520.7373029 -156.501756 20.9747139 -156.185899tag:blogger.com,1999:blog-5007468854794530216.post-61251651699928537552011-10-31T14:19:00.000-07:002011-10-31T14:19:15.667-07:00Marathon Monday - Week 7 of 18With some creative scheduling, I eked out my mileage for last week by the seat of my pants.<br />
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I ran the Xterra 10K last weekend (race report coming!) and, without doing any specific hill training or trail running in the weeks prior, my legs paid for it last week. Sunday they weren't too bad, but DOMS always hits me worse on Day 2 post-race, so Monday I was in some serious hurt. I was supposed to get 10 miles that weekend for my long run but I figured the exertion required of the off-road race would equal a 10-mile LSD, so I called it even. And post-race I felt that it took WAY more out of me than the 1/2 marathon a month earlier (my race pics show it, too, but that's another story).<br />
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Last weeks mileage:<br />
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<ul>
<li>Monday - Swam 1500yds - thought it would help. It did, sorta. </li>
<li>Tuesday 30 minutes easy spin on trainer </li>
<li>Wednesday - Rest</li>
<li>Thursday - Rest </li>
<li>Friday - 3 miles</li>
<li>Saturday - 5 miles</li>
<li>Sunday - 3 miles</li>
<li>Monday - 7 miles</li>
</ul>
Running just wasn't quite happening on Wednesday. As scheduled I should run Wed., Thur., Fri., rest on Sat., then long run on Sunday. I'm OK with moving stuff around, A LITTLE BIT. I figure Hal Higdon is the expert and I should try to stick with the basic plan as much as possible. But life does require a little more flexibility sometimes.<br />
<br />
I've bumped my morning alarm from 4:45 to 4:30 to try and get on a little earlier schedule so I can fit in the longer runs on Thursdays. So far, so good.<br />
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I have a 12-mile run this Sunday ON THE ROAD for once, and with a new running partner. I'm a little anxious about it, but looking forward to spending time outside and with someone to chat with on these long days. We are both training for the same marathon, so our training schedules and mileage are pretty close. She's a faster runner than me, but her long runs are at 10mm so I can hang with that.Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com2tag:blogger.com,1999:blog-5007468854794530216.post-22423366483615027062011-10-25T11:19:00.000-07:002011-10-25T11:20:28.349-07:00The Great Coconut Milk ExperimentCoconut. One of the (many) beautiful things about eating Paleo! The only difficulty is finding unadulterated coconut products, especially coconut milk. So, I decided to make my own.<br />
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<a href="http://4.bp.blogspot.com/-yfOu9JYibKE/TqWyhplzDgI/AAAAAAAABEA/952Ey2pOxSk/s1600/IMG_0250.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-yfOu9JYibKE/TqWyhplzDgI/AAAAAAAABEA/952Ey2pOxSk/s320/IMG_0250.JPG" width="238" /></a></div>
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With Bruce's help, we husked two of the three coconuts given to me by my friend and co-worker, Gina. It has been difficult to find mature coconuts because everyone wants the water these days. After several false starts, her and her husband provided us with THESE beauties.</div>
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<a href="http://2.bp.blogspot.com/-3CFGxrIa7kY/TqWyrMw6q_I/AAAAAAAABEI/kwd9FiKgnBM/s1600/IMG_0254.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-3CFGxrIa7kY/TqWyrMw6q_I/AAAAAAAABEI/kwd9FiKgnBM/s320/IMG_0254.JPG" width="238" /></a></div>
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We have worked out a trade deal - they give us coconuts, we give them avocados. I like it! The picture above shows one coconut with the husk still on, and two without. Once you husk them you need to use them - they can leak or rot quickly.</div>
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<a href="http://4.bp.blogspot.com/-62dP3B6VeRI/TqWyykx7QtI/AAAAAAAABEQ/o_uK88fXrOY/s1600/IMG_0255.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-62dP3B6VeRI/TqWyykx7QtI/AAAAAAAABEQ/o_uK88fXrOY/s320/IMG_0255.JPG" width="238" /></a></div>
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These we just perfect - plenty of milky white flesh.</div>
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<a href="http://2.bp.blogspot.com/-tldUZH_rmRo/TqWy7OPYD9I/AAAAAAAABEY/qD3v635vxPs/s1600/IMG_0258.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-tldUZH_rmRo/TqWy7OPYD9I/AAAAAAAABEY/qD3v635vxPs/s320/IMG_0258.JPG" width="238" /></a></div>
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It's not easy getting the meat out of the shell. If this was a Top Chef quickfire, I would have lost. I've got to research to find an easier way to do this.</div>
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<a href="http://2.bp.blogspot.com/-wxh5T0p6Q4E/TqWzAMzDLxI/AAAAAAAABEg/NSG-DiK5DSE/s1600/IMG_0259.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-wxh5T0p6Q4E/TqWzAMzDLxI/AAAAAAAABEg/NSG-DiK5DSE/s320/IMG_0259.JPG" width="238" /></a></div>
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Here is the meat - don't worry about the dark peel - it doesn't impact the taste of the milk.</div>
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Put it all in the VitaMix and blend with enough hot water to make a slurry.</div>
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<a href="http://4.bp.blogspot.com/-yXF4d6M48xo/TqWzNILD8dI/AAAAAAAABEw/5rZX0q4Rivc/s1600/IMG_0262.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-yXF4d6M48xo/TqWzNILD8dI/AAAAAAAABEw/5rZX0q4Rivc/s320/IMG_0262.JPG" width="238" /></a></div>
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The slurry going into the nut milk bag.</div>
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Squeeze out all of the milk - use a nut milk bag instead of cheesecloth. They work great!</div>
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The finished product! It is delicious to drink just by itself over ice, blended into a smoothie, or used for many Paleo recipes that call for coconut milk.</div>
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I'm spoiled now, and only want fresh. The trick will be to maintain a 1-2 per week supply of mature coconuts. You'd think they'd be all over the place on an island, but apparently they are one of Maui's best kept secrets.</div>
<br />Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com3tag:blogger.com,1999:blog-5007468854794530216.post-44444726057947852702011-10-24T11:42:00.000-07:002011-10-24T11:42:20.222-07:00Marathon Monday - Week 6 of 18I had this crazy idea that I would post every day in the month of October. For the first part of the month, I didn't feel like I had that much to say. Now all the post ideas are piling up and I think this will be a banner posting week!<div>
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I've decided to dedicate Monday to marathon training updates. I'm in week 6 (of 18) of Hal Higdon's novice training plan and so far, so good. </div>
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I was supposed to have a 10-mile long run yesterday, but I raced in the Xterra Kapalua 10K trail run on Saturday. Suffice it to say that I believe it was equal to the effort required of a 10-mile run, <i>and then some!</i> (I have a full race report to post later this week.) It actually felt harder than the 1/2 marathon I ran last month.</div>
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Sore quads today, which was helped by a little dip in the pool this morning...only 1500yds. Today is a cross training day, so it was good timing.</div>
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Tuesday's are usually rest days for me, but I've unearthed the trainer in the garage so I can get back on the bike. I think I'll go for an easy spin tomorrow morning to warm things back up. There is a century ride mid-November (with a 25-mile option - perfect!), and a 36-miler in December. I think a little time on the bike will be good, as long as it doesn't interfere too much with the longer mileage I'll be hitting those months. </div>
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We'll see how it goes!</div>Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com1tag:blogger.com,1999:blog-5007468854794530216.post-31317605359699467392011-10-07T11:03:00.000-07:002011-10-07T11:03:55.689-07:00Smoothie Friday: Kiwi Green<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-IuJPkA9k1-M/To881Re68rI/AAAAAAAABBo/OZ5HTzBirOQ/s1600/IMG_0241.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="239" src="http://1.bp.blogspot.com/-IuJPkA9k1-M/To881Re68rI/AAAAAAAABBo/OZ5HTzBirOQ/s320/IMG_0241.JPG" width="320" /></a></div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">It's Smoothie Friday!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Each Friday (for as long as I can keep it going), I'm going to post a recipe for a new Paleo smoothie creation.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Today is "Kiwi Green."</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Ingredients:</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1C water</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1/4 of an avocado</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 small banana</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 orange, peeled</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 kiwi, peeled</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2T flaxseed meal</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 scoop egg white protein powder</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1C raw spinach</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1C ice</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Blend on high for 1 minute in your blender.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">A couple of notes:</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><br />
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<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">If you do an sort of cooking, are following a Paleo nutrition plan, like to make smoothies, soups or blended cocktails, do yourself a favor and <i>go buy a Vitamix!</i> I can't tell you how many cheap blenders I've burned up over the years, and you probably have done the same. Add them up and you could have bought a Vitamix! They are a little pricey, but <i>worth every penny AND MORE</i>. I wish I had discovered them years ago. Use a Vitamix and say goodbye to chunky, unpleasant smoothies.</span></li>
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<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Do you peel your kiwi when you eat it? I have a friend who eats hers skin and all. I can't seem to wrap my head around that, but if there's a benefit, I'll do it. After all, I will throw flaxseed, nuts and other fibrous stuff in a smoothie, but kiwi skin?</span></li>
</ul>
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/08013668667235692785noreply@blogger.com0