Akron Marathon Relay - Five Fast Femme Fatale Freaks

Here we go again!!

The email offer from Daisy sometime in August.  She was requesting the prescence of 4 additional females to participate in the Akron Marathon 5-person relay.  The 5F have always put up a top 3 finish, even last year down one runner and with a turtle (myself) and I didn't want to be the reason they didn't again.  This year with everything that happened (Rev3, the accident and my eternal ongoing battle with my foot) I felt it best to be a smartass and volunteer to be the 6th (wo)man and I emailed Daisy my as such intentions, to which she replied with a welcome to the 5-person team. 

Aww, crap!  I had only ducked under the 8:00/mile (barely) barrier a handful of times all year and holy cow did it hurt not only my lungs, but my foot and most importantly my pride.  Every run I had indicated my glory days had come and gone.  She reassured me it was "for fun."  Ha!  I had run a 5k two weeks prior and knew I would probably be about a minute a mile slower than everybody else, nevertheless they kept the fat kid. 

I picked up my packet and a nice little pink outfit (it's FS women's sports from the national running center -- and I love it) at the expo as per instructions from our captain and took a few benadryl since I was still on nights and needed to catch a few hours sleep before the 4:30am wake-up call.  Everything was going smoothly until I realized I forgot the damn snap bracelet in the car and had to head back.  It was too much for my simple runner mind, a D-Tag, a race bib on the front, a race bib on the back, and a snap bracelet.  I was brain dead, but apparently that wouldn't be the only thing I forgot yesterday. 

We waited impatiently for AM and CV, but they had a mix-up with directions and with only 10 minutes to the start I headed out missing them (mind you I would be handing off to AM and I had only seen her for about an hour nearly a year ago on a trail run).  All I knew is I had to find a blonde in a pink shirt when I got to the relay point.

As in years past, the sun was not quite up when the gun went off.  I started somewhere near the 3:25 pace group and on the left.  I only wore gloves figuring I would be pretty warm once we got going.  The first mile was blissfully easy going downhill and flat.  I even held back and still passed Bill Rodgers running on a relay team.  My garmin split 7:22. 

I felt a little concerned as we finished the bridge and started to make the left turn through the neighborhood that I might blow myself up and tried to rein it in.  I was hoping for 7:30-7:45, but knew 7:22 would be a death sentence.  I was breathing pretty hard and just kept trying to relax.  Mile 2 split 7:52. 

I was uncomfortably okay and my foot was throbbing like a mo`fo.  I had gas in the tank, but my stomach was a little upset at that point.  I kept telling myself "it's supposed to hurt like this" and "keep going."  As we crossed back over the bridge I clung to the pace group to carry me through.  I tried to imagine I was running the full and I had to relax and stay on target.  We hit the end of the bridge and the only hilly part on my section of the course.  The pace group pulled ahead of me and I suffered climbing that little hill.  My stomach went south and I felt like I needed to poop, pretty bad.  I felt the ground even out and the cheering crowds helped me forget my pain and push a little bit.  I heard Daisy cheer for me and I waved.  I split 3 in 7:42. 

Just 0.9 miles to go and the pain would be over.  I felt mentally abused at this pace, after training slow and long all summer this was quite unpleasant.  I had looked over the final instructions and relay runners were to veer to the left.  My foot was screaming at me to slow down, I ignored it.  I saw the sign that said "Relay Runners" and ran for it, ripping the snap bracelet off my arm.  I finally saw the exchange mat, but no relay runner -- what the heck!?!?!  I crossed the mat and kept running, then I saw the runners standing in the rode ahead.  They had made the runners start way in front of the mats, grrrr!  Now I was on AMs time searching frantically for her.  I thankfully saw her up on the left in a YELLOW shirt and start screaming her name.  She screamed "yeah!!" and waved me over, bouncing up and down.  After and what seemed like the longest tenth of a mile I finally ended my torturous leg with my last mile being 7:47.  Garmin said 4.01 in 30:44, but my official time is 3.9 in 30:25.  AM went on to run a mile farther than me and in a faster time thankfully negating my turlteness on the first leg. 

I immediately jogged up the ramp and stretched looking for my friend who wanted some redemption in the marathon after suffering through his first in 90 degree weather.  I used the extra time to stretch, but man it was getting chilly, so I might have bounced around a little too.  My foot was aching, but much happier.  I saw him roll through and jumped in with him for the next 5 or so miles back to the start.  My foot hurt a lot less at that pace.  I ran into BB and we changed and got some coffee before tracking the insanely fast AM down (she ran 6:11/mile). 

Not sure how we were doing we headed into the stadium.  We headed down to the field to cheer for Daisy when she came in.  We had to wait less than 10 minutes before the blonde bomb shell came FLYING into the stadium.  We immediately started cheering and screaming her name.  We finished in 3:00:45, good enough for 2nd place female team (out of 192) and 13th relay team overall (out of 1225).  We found solar and got a group photo minus CV, who was missing in action in the stands. 

It was an exciting and fun day (as always) and I am super lucky to have such wonderful friends (and fast ones).

With the pain in my foot now spread up toward the front near my toes and surgery in less than a month I am closing the door on the 2012 race season, in hopes I will heal up ready for next year.

Natatorium 5K 2012 - A Family Affair

It was that time again.  It was my dad's birthday and the annual Cuyahoga Falls Natatorium 5k, for the family was upon us.  I was super excited for this day and ready to retain my title, as family champ.  I had even given my family a handicap by doing a full distance triathlon (or ironman for those who don't give a sh*t who owns the name rights) the weekend before.

Those over 50+ years of age had a great shot at PRing, but those of us under, well not so much.

A-train was about as nervous as I had ever seen him.  He was dreading the race as he was pretty much doing the abbrevitated couch potato to 5k training program, completing it in less than 24 hours.  I had celebrated too much throughout the week and felt a wee bit heavier than normal and sluggish.  God, this was going to be fun.

After getting our numbers and schwag, one of which is a really nice dri-fit shirt (score!)  We opted to run backwards to the 2 mile marker and back for a warm-up.   We partook in some family friendly trash talking and teasing  while we lined up at the start.  The temp was 50-60's and sunny.  It was a perfect day, just like last year.  A-train and I are way through the 500+ participants, but not quite far enough as we had to run around people for the first 1/2 mile. 

A-train pulled ahead of me about 5-10 seconds and although I wanted to push the pace to catch up to him, I felt it a much wiser choice to stay where I was at.  The first mile I split 7:38.  I was hoping for 7:40-7:50 pace on the day, so that was good.  The course is set-up so your first mile should be the fastest and last the slowest with the uphills or inclines, whatever you want to call them.

I spent a large part of the race trying to get my intensity up without blowing up.  All summer, I had trained to go long and under control, only doing a few hard paced runs.  I felt "off" and out of sorts.  I kept remining myself  "You've got a lot of endurance.  You aren't gonna get tired in 3.1 miles, just go with it."  It didn't matter.  I still backed off on mile 2, complacently settling into a pace that felt a little hard, but nothing pressing.  I was rewarded with and 8:00/mile.  Damn!!  I got what I deserved though.   Although some runners were still coming back to me, probably just as many had passed me.

I tried to surge like last year and push myselft that last mile and it worked.  A-train turned left at the corner and looked back.  I thought he saw me so I waved (afterwards, he said he didn't).  I made the turn too and started pushing.  One-by-one people I started to pass people.  I even made up ground going up the hills.  Training for Rev had made me stronger than I realized.  And then it happened....

On the last climb, I caught A-train.  He was tired and when I pulled up along side him I encouraged him to pick it up and come with me.  He waved me on.  I didn't want to make it any worse, so I pushed up the climb to the top.  At the top, I forced myself to keep the pressure on  to the 3 mile marker and split 7:56. 

As I made the final right turn to the finish, it occurred to me that A-train may come back on me and run me down at the line.  I was okay with that.  He was doing this for me, because I had asked him and it took a lot for him to swallow his pride and suffer through a 5k when your so far from the runner you used to be.  I continued to push the pace all the way to the line, but one girl came SCREAMING by like a fighter plane and I was not going to fight her.  The last thing I needed to do was let my ego take over and hurt myself by being dumb.  The last 0.1 was :54 seconds. 

Finished in 24:27, avg.  7:53/mile.  I just eeked out A-train by a few seconds.

I saw J.R., owner of Ritchies Sporting Goods at the finish, gave him a big hug and said "hi," before
A-train and I went back to look for my mom.  We saw her at the top of the last climb.  She looked too good.  I jogged in with her while A-train went back for my dad.  The RD M.R. of Northcoast Multisports was nice enough to make an announcement "here come the Heier women" which was awesome.  Mom actually, ended up with a PR and went sub-13 min/mile -- FINALLY!  I am so proud of her. 

I ran over to the car and grabbed A-train's camera phone (and I would post pics if he would send the darn things to me!!) and snapped pics while he was finishing.  T.S. and a few of the ladies at the final turn started singing happy birthday to my dad as he came around the last turn.  Dad finished with a PR and without getting hurt on his birthday -- Whoo Hoo!!

In the end, I retained my title as family champ.  Next year, I am gonna 3-peat baby!! 

Rough Waters

Training is still rolling along.  I suffered through 19+ miles of running this morning after sleeping for about 20 hours after 3 straight days of work.  It seems inevitable that 3-4 days in a row at work is just a strain on my body.  Each day I get a little less sleep than the last, until I am nearly a zombie.  It seems so strange how the majority of the world works 5 days a week and deals, but I struggle with 3-4 in a row.

After 34+ years, I can't fool my body into thinking day is night, no matter what I do.  I've resolved to switching to days if I have more than one day in a row off (weekends) and hoping the boss puts this (3) 12 hour shifts/week into action soon.  It's funny how I work at a hospital and they preach "be healthy," yet I only get one meal for 30 minutes on a 12 hour shift (that I don't even get sometimes because I am too busy with patients), heck I only go to the bathroom when it's down to the wire and I'm not gonna get a choice in another minute or so.  I do however LOVE my job.  I can't imagine ever doing anything else.

The waves of difficulty come and go for me, just like Lake Erie's.  I'm definitely going through some "chop" right now after the loss of one of my favorite patient's about 2 weeks ago and then the GCT fatality.  Odd how I lost both of them to neuro issues.  I've stopped asking "why" but still go over and over stuff in my mind -- what I could have done differently, not that either would have made it for certain, but I can't stop.  The nightmares have started to subside (I always have them when I lose a patient I get close too).  I still cry discussing the beautiful memorial my patient's family had that I attended after work.  As for the other, it's still surreal and I go over and over the roll I played that day in my mind again and again, thinking about what could have been done differently.

I can only hope I've passed through this rough section and will hit some smooth waters for a bit.  It's crossed my mind that I have seen more dead people and watched way too many people literally die right in front of me all too often.  I have spent countless drives home crying and banging on the steering wheel in anger (no dent yet).

I often wonder how much death can a  person see, or more specifically me before it's too much.   

On the flipside, seeing how precious life really is daily, reminds me more often than most, it's the only one I have and it is not to be wasted. 

The Make It or Break It Workout

It doesn't matter if it's a running race or a triathlon, I always prep for my event with key workouts, as I am sure many do, but there is perhaps one difference.  There is always one workout that is long and intense or mentally grueling that I make myself complete with certain goals.  If I don't complete the workout and meet the goals, then the race goal changes, i.e. usually the finish time.

When I wanted to qualify for the Boston Marathon I new I had to run a 20+ miler at less than 9:00/mile and I had to pull off a half marathon in less than 1:41, not necessarily to meet the running calculator goals (because some of them said I could be slower than that), but for me.  I had to make myself believe I could do this.  Having all the potential in the world and meeting all the calculated run times doesn't mean sh*t for me if I don't believe it. 

Yesterday was one of those.  I didn't per-se dread the workout, but I had a lot of anxiety and hesitation about surviving the workout.  It was a 5 hour ride and a 2 hour run.  Alone. 

I headed out on the Joker (have to elaborate on that further in another post) around 8:30 am feeling like I was ready to rock this mother out (that never happens, maybe it's the steroids I am on).  I felt only a little tight from the threshhold intervals I had done Monday and of course, my left calf and foot were tight too, but that's par for me.  I got about 5 miles out before I though I may have forgotten to shut off the coffee pot so I looped back to check (it was off) and headed out again in another direction and whipped off another 23 miles.  The route got hillier after that and I had to stop at a gas station to buy more fluid since the park had no freakin' water (seems to be the norm this summer at parks).  I was able to cram about 6 bottles of water/EFS/Gatorade down my throat over 5 hours and I peed twice.

Got home and changed (quickly), set-up my little make-shift aid station and headed out for 2 hours of running.  I was a little stiff and felt like I was trotting so very slowly, but my heart wasn't pounding in my head or chest, which was a good sign I wasn't completely dehydrated.  I made my way back for some water and headed out again, but this time as I returned from my second loop (about 5 miles), I was starting to get the thirst.  I jammed ice down my shirt and grabbed my hand held, not worried it would slow me down because I was already going so slow.  I was able to sip on it as needed and even managed to take down some liquid shot.  Surprisingly, the brick was going really well, until about 10 miles when I could tell my stomach was starting to go south and gonna revolt.  Luckily, I had only 2.5 miles to go to get home and voila`....

I "made it."

Bike 90 miles - 5hrs 3600 feet climbed - avg. 18.0 mph
Run 12.5 miles - 2hrs, avg. 9:40/mile

Training Much? -- I'll Say!

I can't express (or write for that matter), how much fun training has been this summer, even though I am not signed up for any races.  It has been my saving grace, keeping me on an even keel with the stressors at work and thankfully it is also managing my weight. 
I took the last of my scheduled PTO (paid time off) days off yesterday and completed one of the most fun filled 5 days of swim, bike, trotting yet.  Saturday, I survived a 2+ hour run before the cavs and feet just felt too close to their limit.  I almost felt like a runner again. 

Sunday, after not being on my bike all week after my 100 miler, Daisy (and company) invited me to ride with E.P. for 70-80 miles all over the more rural side of northeastern ohio.  E.P. was riding across the country to raise money for cancer (check out www.pedalsoflove.com) and don't hesitate to drop $5 or even more if you feel so inclined!!  Initially, it was me Daisy, Mr Daisy and FastEddie.  We rode pretty much my tempo effort on the way out to Chardon (about 18 miles) and blew by a handful of amish buggies (now I know how "I'll have another" feels passing the competition ;).

 It started to rain and my shoes and socks were soaked.  We picked up a few CTC riders before stopping in Chardon to wait for the larger group that had left from E.P.'s shop in Mentor (The Bicycle Hub).  I took the time to literally wring the water out of my socks.  It was gonna be a long day if the rain didn't hold. 

E.P. and company rolled about about 15 minutes after we stopped.  Group pics and salutations were exchanged before heading back the way we came 16 miles.  We stopped at Linda's Restaurant and smashed some breakfast before rolling out at an albeit, leisurely pace.

We lost portions of the group from that point on, including ourselves when we hit Champion/Warren.  We said our goodbyes to E.P. and her escorts before turning around about 55 miles out and headed back to Parkman.  The pace, of course picked up with FastEddie pulling, but it was doable.  A couple times, I must have been sleeping and drifted back off somebody's rear wheel and had to push to get back up in line. We hit one of the steepest hills, I have climbed all year and I was forced to stand up a little over half way to the top.  We reached Parkman with another 22 miles logged in the Garmin bank.  Mr. Daisy had completed his longest ride ever, to boot -- Hell Yeah!!
We enjoyed some nice Busch beers, pizza and other bar food way too long and quite a few laughs to wrap up the day.  Oh and it DOWN POURED about 20 minutes after we arrived back to Daisy's.

Monday, I managed to pedal on out for a recovery, errr not-recovery ride, thanks to A-train bombing the hills and tyring to push my heart rate up to the northern end of the 130's, before inappropriately rehydrating for the second day in a row post-ride. 

Come Tuesday, I was all but retired, not only from triathlon, but from triathlon training.  I swam for a little over an hour trying to wash the post training celebrating out of my body.  I felt really strong in the water, but on land I was dragging, bad.  I almost bailed on the Tuesday night tavern ride.  Not fast enough to roll with the A group and not wanting to wait until 1830, I decided to just roll out on my own at around 1745.  The goal was to keep my HR 150-170 bpm and with the hills, heat and humidity on the way out, it wasn't a problem.  The loop was about 30 miles and I spent the first 8 miles pretty much pushing and panting (sounds like I am in labor).  I was feeling a little better every mile.  My thighs were burning and I was actually kind of liking the pain (WTF - was the heating melting my brain?)

I was about 17 miles out and had just started making my way back, when I heard that awful sound of my tire going flat.  I stopped and sure enough the front tire was done for.  I walked my bike back to the side of the road, just in case the A group came by and caught me before I fixed the flat (and thank goodness I did).  I ripped the old tube out and was trying to get the tire and new tube on when lo' and behold they rolled up, like knights on shiny steeds.  Daisy, J.D.  of www.uniquetri.com, C.S. and N were able to get me back up and riding in no time.  I was glad they were there since the beads in the tire itself seemed to be a little faulty (I would have never noticed that).  Not wanting to flat alone again, I bit the bullet and "went to the cave," sucking whomever was the last wheel in the A group paceline for dear life all the way back to my car.  I couldn't pull, but I did manage to hang on and get back safely, sans flats -- Phew!!

By Wednesday, I was a training zombie.  I rolled out of bed at 0520 for a group swim.  My army of one and sometimes two (when Daisy and my schedules aligned), had now turned into four with FastEddie and B.O. joining in.  The lake was calm and quiet.  The ducks were out patrolling and the sun was just rising -- it was a perfect morning for a swim.  I felt a little wasted after the first loop and my arms were sore from the swim the day before, so really, really focused on my form.  I was good for about 45 minutes of quality swimming, before calling it a morning.  I got a cooking bug up my arse and toasted some bagels and scrambled up some eggs with veggies and cheese for everybody before we parted ways. 

I had planned on a recovery run or ride a little later, but my my body said "hey jackass, why don't you just take a recovery nap?"  It didn't take much thought and I passed out around 1000 until about 1630 when I ....

had to go back to being an adult and go to work, but I'll be back at this training gig on Thursday.

Like Macca says "Embrace The Suck!!"  (he should add but take a rest day once in awhile and rehydrate appropriately).

ABC Century, Easy as 1,2,3 ...

Not certain what got into me.  Maybe it was my semi-devotion to cycling this summer, or maybe it was Dave Zabriske's suicide mission in the Tour De France the other day, but whatever it was I spontaneously decided to sign up for my first century on Friday (GULP!)


I signed up for the Akron Bike Club's Absolutely Beautiful Country Ride.

The weather looked to be near perfect on Sunday as long as I got rolling on time and no isolated thunderstorms crossed my path.  I woke up at 5:30a and rolled out a little after 6:00a, only to have to turn around about 4 miles from home because I had forgotten my pump -- was it gonna be one of those kind of days?  I had printed out directions that turned out to be inaccurate and didn't arrive to the start site until 7:30a (yep it was gonna be one of those days -- SIGH).  Grabbed a bagel with peanut butter and rolled out solo at 7:45a.  The sun was out, but it was pretty cool compared to the last few days.  I started passing people right away on all kinds of bikes.  One girl I passed on a Felt road bike with aero bars would go back and forth with me for a few miles ( I dropped her on the flats and she would power by me on the hills) the first hour before I lost her.  I think she was doing the 50/60 loop so she turned left where I turned right.  I don't really like leapfrogging with people but my plan was to keep my heart rate under 145 for the first 2 hours. 

The first hour flew by as I detour from the orange/pink arrows to the first of 2 green loops the century riders were instructed to ride.  The website advertised ample rest stops, but I hadn't bothered to check where they would be and after taking down my first water bottle and part of my second I really had to pee.  I had an internal battle with myself if I should just pee on the bike, but the idea of urine down my leg and on my water bottle, just seemed too gross for a casual ride -- maybe if it was a race.  I definitley have more issues with germs than ever before now that I am a nurse.  The course reminded me of Muncie with open fields and no woods to jump off the bike and pee in the woods, but hillier.  As luck would have it I rolled up on a porto-potty and Ahhhh, RELIEF.

Not even a mile from my rest stop I went over some railroad tracks and sent my aero drink sliding down the road in front of me.  I jammed on the brakes and trotted over to pick it up.  Luckily, it was just low enough with fluid I didn't lose too much.  I reset the bottle and headed on my way.  I completed the green loop pretty quickly and was back on the orange/pink loop again when I started to see more riders.  I was pretty much out of fluid at 1:45 in and asked a gentleman on a hybrid if he knew where the first stop was.  He indicated it should be up ahead in the next 2-3 miles.  I thanked him and pedaled onward.  Just like he said, I hit the first rest stop a mile or two later.  I refueled quickly and met a nice CTC member, who also owned a Felt tri bike (She had a B16 though).  We had a nice little chat about the aero bottle and it's splashing capabilities.  She was only going 50 she said so I set out solo for the next part of my ride. 

I riding about 16-19 mph and my heart rate average was under 145 bpm with 35 miles done.  I had been a little tight in my quads at the start of the morning, but had loosened up.  I spent the first 20 minutes out of the aid station trying ot ride super easy and stretch my neck and back as those have been the big factors on my long rides and surprisingly not my legs.  An older gentleman named, Samon a nice Cannondale Slice caught up with me and we rode together chatting for about 10 miles. He owned a bike shop in New Franklin on the Akron border and was trying to stay ahead of his son (who was faster for as long as possible).  He was in for the 100 too.  We rode through a small little town and made a climb up a nice hill where the next rest stop was, indicative by the sign that said "ABC Rest Stop - LUNCH!!"  He decided to stop, but I wanted to get done, so I split off. 

A gentleman in some weird ultra runner's get-up was yelling "Miss are you doing the 100?"  as I passed the aid station.  I said "Yes."  Apparently, this guy was lost and confused as to where to go.  I slowed and gave him a chance to catch me.  I whipped out my map and explained we were to follow the green arrows for the 2nd loop and then get back on the orange/pink loop.  He seemed like he wanted to ride with me, but I was not really interested in his company and he was going slower than me, so I cranked up my I-pod, told him good luck and rolled out.  The temp had definitley gone up and the roads were giving off some refractory heat.  I was starting to get hot.  I had rolled through the last section a little under 17 mph (a little slower than I had hoped), but between talking to Sam and the stops through town -- ehhh, whatever.  I could tell I was beginning to feel the miles on my body around 65 miles.  My neck, back and shoulders were getting pretty tight and stiff.  I sat up and tried to ride and stretch for a bit, rehydrate and relax.  I ran out of water and started looking for somewhere to refuel and then I popped back out at ABC (lunch) rest stop -- Hallelujah!!

Not only was I thirsty, I was starving.  I smashed some trail mix and a small turkey sandwich done, ran to the bathroom, and applied some of my magic-crotch-saving bliss.  I had about 30 miles to go and I was ready to geterdun. 

The rest stop is on the middle of a steep hill and I couldn't clip into my look pedals and spin up it.  I tried 2x and almost fell the second time.  It was embarassing!  I was too prideful to walk my bike up the hill to the clip in so I rode down to the bottom and re-climbed the whole freakin' hill.  Now the rub was I forgot to start my Garmin for about a mile -- doh!

At this point, it was a matter of just finishing, but it was not going to be pedal, pedal pedal.  I hit a long road that had gravel and bumps and slightly uphill.  The punishment had begun.  I made it to the top of a long climb and saw my friend who had updated me to the first aid station stopped on the side of the road.  I begrudgingly stopped to see what the problem was with his bike.  He had a gearing problem.  I had no clue how to fix it.  Another cyclist stopped, but no dice.  The guy had no cell phone so I called S.A.G. for him and we waited for about 15-20 minutes.  Finally, the S.A.G. van showed up and I pushed on.  Stopping for that long had really tightened me up and holy moly was it hot!  I had forgotten to stop my Garmin, so my time was officially screwed up.  I could only split my watch and go from there.   I had a decent headache starting and I needed this ride to end and soon.  I started to feel like every road was uphill and bumpy.  I even cycled down the middle of the road on many sections.   I saw the last rest stop and opted to pass it, but realized there were no arrows about a 1/2 mile after, so I turned around and entered the park that you actually have to ride through and exit on the other side.  I decided then to stop and get some more fluid as I was down to one bottle with 12 miles to go.  It was the best decision all day.  The lady at the aid station said "can I fill your bottle with ice?"  Can you?  (HELL YEAH and can I kiss you???)  I have never been so excited to have ice.  It was so refresshing. 

I pulled out renewed and excited.  I had no doubts in my mind I would finish my first century today.  I squirted some ice water on my head and down my shirt and just jammed out to Pitbull, Flo Rida, Skrillex et. al all the way back. 

I pulled into the school and after dismounting realized my legs still felt pretty good, maybe a little tight an tired, but not too bad at all.  The most damage was my shoulders, neck and back.  I have some terrible tan lines, that were a little painful and a whopper of a headache.  I packed up, grabbed some food and drove home with an ice pack on my head - I'm pretty certain I got a little sun poisoning. 

I took an Aleve in the car and stopped at McDonalds for some french fries and a small coke in hopes it would help -- it did a little.  I ended up showering and dead to the world by 6:00p.  No stage 8 TdF post century cool down for me.  Just sleep, lots of sleep, but hey that's what 100 miles does to me. 

Total Miles: 100.1
Time: ~ 6 hrs
Ascent: 4746 (about 1100 feet in the last hour), oh how they punish you
Avg HR: 145
Max HR: 170

Overall, I thought the ride was well supported and well run.  The food and aid stations were spaced appropriately.  The ride was hillier than I had originally thought it would be, but it gives me confidence I can tackle any century in these parts.  I would recommend the ride.  There isn't a lot of shade and you can definitley smell the manure on some parts -- P.U.!! 

Crossfit Triathlon (Relay) 2012

The story is still the same with my foot, but cycling and swimming have become part of my daily ritual.  I have managed to drop 6#'s and am feeling healthier than I have in about a year.  The idea of training and training for nothing in particular inspired me to beg my mom to do another race with me...

The Crossfit Tri (1/4 mile swim, 12 mile bike, 3 mile run) . 

She reluctantly agreed to run the 5k after I once again promised we wouldn't be last (unless she walked and took her time). 

I had put in a huge week (for me that is) of swimming hitting the lake nearly everyday for a week and racking up over 9 miles with my guns dragging me back and forth for hours in through the waters of Aurora Lake.  My arms were thrashed by Saturday night after doing a long swim of 1:45, and I was going to pitch an internal fit if I didn't beat my time in the water on Sunday for the 1/4 mile swim. 

Originally, the relays were to start in the last wave with the 50+ men and the clydesdales.  GULP!  I could only hope they would be gentle with me.  I ran a 15 minute warm-up very slow on my tender foot and hit the bathroom while the earlier waves went off before donning my wetsuit and swinging my arms around like I was pro swimmer.  I noticed a few copper colored caps (my color) exiting the water.  OH SHIT!  I jogged over the the RD and asked him if he had changed the relays and he informed me that he had indeed, but it was no big deal I could just go off in the last wave (the 50+ and clydesdales).  Whew!  I was fine with that.  I just wanted to race. Hindsight I wish I had gone off in a faster wave, but I will get to that in a minute. 

Finally, it was my turn and waded into the water and got in 2-3 minutes worth of strokes.  I usually need about 10-15 minutes of swimming before my arms and body get in sync and I feel more fluid in the water, but that wasn't going to happen today.  There was a lane line to my right leading out to the far buoy, but it was crooked and it was going to cause congestion, so I started on the outside giving myself the straightest shot at the buoy.  I jokingly, begged the men not to pummle the copper cap before the horn sounded and then we were off.

I took it out hard.  I was surrounded by men and I need to let them know I wasn't just a floatatin device in the water - I had my own motor, plus I refused to give up my position and get swam over, kicked of wailed on by a stray arm.  It was a fast start with men all around me pulling hard.  I fought to keep my line and saw myself pull through the field in front of all but one swimmer on my left who pulled himself across my line.  I slowed and let him pull right then went by.  I dropped all but one guy.  I thought two men had pulled ahead and dropped the field, so I found a guy just a little ahead of me and kept pace with him.  My heart rate had rocketed and I was gasping for air.  I tried to center myself in the water and calm down as we made the turn.  It was so pleasant.  I had no bodies around me for the first time ever in a sprint!  We headed back and I backed off the pace a little trying to recover what I had spent.  The guy in front popped up way sooner than I did and started running, but I kept swimming (next time I am running too -- he was definitely faster on foot, than arm).  I popped up and ran at a near dead sprint for T1 and I was moving -- I couldn't believe how good I felt.  I had recovered a bit in the water and I was sprinting from the time my toes hit the sand.  All that work in the water got me a 1.2 second PR, but I did feel better than ever coming off the swim. 

T1, I wrestled with my wetsuit struggling to breathe or not and get the thing off.  I ran through the grass and fumbled a little trying to clip in to my pedals at the mount line.  I have looks for flying dismounts, but man they are a pain otherwise.  Also faster than last year by 0:24 seconds. 

I could tell I still had a lot of blood in my arms and I was running on adrenaline in the legs.  Lately, on my longer rides I have noticed I am kind of spent by the end because I have no control throughout the ride.  I spent the first few miles trying to "control" myself and get in a rythm.  At the Twinsburg Duathlon a few weeks ago I had bulldozed my way through the 10 miles out of control with my HR avg at 170 bpm.  I had suffered with lactic acid in my quads for the entire race.  I tried to encourage every person I passed through the 2 loops, except the 4 (dare I say assholes, 2 with ironman tatoos), I saw drafting in a pace line; them I called out as they rode by and dropped a F-bomb for good measure.  I pushed myself, but rode nice and controlled back into the park.  My legs felt way better and as I dismounted I ripped my chip off before entering T2 and ran to my rack.  Third time was a charm as I was 53.3 seconds faster than the year before.  I passed the chip to my mom and my day was done.

I changed my shoes and jogged over to say hi to my dad before running the looped course through the grass (grass feels so much better on my foot).  My mom was running really well as it took me almost a full lap to run her down.  I jogged with her through the first lap before doing another loop in reverse this time.  When I passed her in reverse I said "I'll see you at the top of the hill," which is less than a 1/2 mile from the finish.  As I jogged up the hill, I hoped she would be there when I got to the top, but she beat me to the top -- YES!!  I could tell she was having a PR day.  Our goal was 1:25 and I checked my watch -- we had lots of time.  I ran with her and encouraged her until we hit the grass then I started telling her "I want us to break 1:25!  We can do it, if you run hard.  It's all on you!"  She picked it up as she got nearer and nearer to the finish.  She was laying it all on the line that day.  I knew we would be way under the time, but I kept yelling at her and she kept going.  She hit the finish in 1:22:19.9.  She may or may not have called me an "a$$hole" for trying to kill her coming into the finish, but she was definitley all smiles when it was over. 

Team Silver Fox and Flash, the Turtle had struck again!  We were the fastest relay time on the day.

They haven't corrected my swim time so it say 22:06.5.  My dad said I was 2nd out of the water in my wave out of 51 (50+ men and clydesdayles).  Sometimes, I am able to draft and I think that may have helped get me a tiny bit more of a PR -- oh well.

Swim: 7:06.5
T1: 1:10.1
Bike: 36:23.5
T2: 0:24.7
Run: 37:14.9