Running update

So for the past LONG time I haven't been running, just using the elliptical machine. I hate it. But, I do it because I want to finish this race. I've put a year of my life into this race, I'm going to cross that finish line. I've changed a couple things with my shoes and what not:

1. I'm using the Asics Kinsei shoes for "running", because they have a high heel and lots of cushioning.
2. I took the heel lifts out of my shoes so that my foot sits better on my new orthotic. I really feel the orthotic under my arch a lot better now.
3. Instead of using the ankle brace I'm wrapping my foot and arch with the Ace bandage everyday, because it gives me added arch support and compression on my shin.

This combination seems to be helping. The wrap technique I use is from that book my dad lent me:
I need to memorize it because I'll probably be doing it in the transition area at the race.

Today I tested all this experimenting outside. This is the first time I have done a "run" workout outside in weeks!! I know I'll be walking in this race so I figured I'd better get used to it now. My workout was 10minutes walking (as fast as I could) / 2minutes jogging. I did this 6 times, so a total of 1:12. I covered 5.03 miles and my average pace ended up being 14:20 minutes per mile. I'm happy with this. Its a very small step, but I felt no pain and it felt great to be outside, even if I do look ridiculous power walking! If I can keep this up for the next 5 weeks until the race, it would be great.

I'm hoping I can walk one loop of the course before the race (13.1miles). My goal is to get to where I can walk for 10min and jog for 5min. Then maybe I could get this marathon in under 6hours. At this point, that would be a miracle. I'm going to take this very slowly though. I'm just glad the walking outside went well. I wasn't sure what to expect initially. Everyone tells you "don't worry, just walk in the race", but no one thinks about the possibility of not being able to walk!

My post workout therapy includes stretching, especially the calf and hamstring, and the top of my foot. Then Mike rolls my shin and calf with a rolling pin. (Just like "The Stick", but a whole lot cheaper!!)
This gets blood flowing in the area and acts like massage to loosen up any knots that might be causing restrictions...or nerve entrapment....
Next I roll a tennis ball under my foot to stretch my plantar fascia and loosen up my foot muscles. This always feel good. Then I ice my shin/calf for 10mins, and I'm done! Hopefully all this craziness will work!

MIKE

My physical therapist, massage therapist, psycho therapist, chauffeur, bodyguard, shoulder to cry on, personal chef, dog walker, solver of life threatening problems, personal trainer, motivator, eternal optimist, love of my life, best friend.

All my new stuff

This week I acquired some new toys! First I got a lighter and more ventilated helmet, its about 40g lighter than my old one. Apparently, over 120miles that makes a difference on your shoulder and neck muscles. The ventilation difference in awesome, check them out:

above: old helmet below: new helmet

I also FINALLY sucked it up and bought some nice sunglasses to protect my eyes from all the glare on the road, and stuff flying up at me. I got them at the mall for $155. That's a steep price but I got a lot for it: 2 sets of lens (dark tint and dawn/dusk tint), a hard case, a bag, cleaning cloth, sport strap, a regular strap, and the frames are really good quality. They also come with a LIFETIME warranty!! I'm stoked about them.

I am also trying out a new seat this week. Its been very popular with the local triathletes so I figured I'd give it a try. I was fine with my old seat for a long time, but then this past weekend I rode 120mi and I was really uncomfortable. I'm trying to get lower in my aero bars so I think the pressure of leaning over like that is making me uncomfortable. Enter, the ADAMO GEL SADDLE!!! (I'm test riding it, haven't paid for it just yet....got to make sure it's going to work first! I'll write a review in a bit.) My old seat is the one on the left. It had a cut out, but the nose just wasn't working out for me. Look at the Adamo from above:The only problem I foresee so far (I've only riden 20mi on it), is that the front is a lot thicker than my saddle, so I can't pull my knees in as much....we'll see...

My last new accessory for the week is a pair of arm warmers that I scored for FREE! My friend Misty (one of my idols, she is a multi time Ironman) gave them to me, because she had two pairs and the mornings are cold now. That is a picture of the logo on them, I'm not sure who makes them but they are super comfy and nice and warm...I'm in love!


THINGS I'M THINKING I NEED BEFORE THE RACE:

1. Compression tights for the "run". They will help all my tired muscles, but especially my shin and calf on my bad leg. Either this or I'm going to wear compression socks or sleeves. I truly think this stuff helps. I ordered compression leg sleeves (as an alternative to always wearing the socks I bought) two days ago. The sleeves are made by Zensah, I didn't get pink ones, I just got white ones. (Trying not to stand out more than I already do!)

If I get tights it will probably be the CW-X StabilyX tight. I'm thinking of tights, only because by November 1st it will probably be too cold for me to run/walk in shorts. I don't really like the idea of wearing tights, but if they help me then I'll get over it....

Check them out here: Compression tights

2. New running shoes...its just that time.

3. New chain on my bike. My chain and cassette were replaced on 7/9/08, now the chain has a little over 1500miles on it. Time to replace it. Chains are like changing the oil in your car. If you don't change the chain regularly then when you do you have to change the cassette too....if you like spending lots of money go for it....

4. Leg warmers for the bike ride. That way if I get warm I can roll them down and take them off quickly! Way better than long bike tights, that locks you into wearing them for all 112miles.

5. Good thick socks for running and riding.

I'm sure there is more, I just can't think of it right now.

Its cold!!

I'm sitting here typing a blog entry instead of riding my bike, and I feel like crap about it. My problem is that I woke up this morning and saw this:

Temperature - 60F
Wind - 15-18mph NNE
Wind Gusts - 25mph

Not fun...not fun at all...The wind I can handle, but 60!! It was 80 last week...How could it be 60!!??

Anyway that was my first problem. The second problem is that I stepped on the scale.....Why? You ask, because I'm an idiot. I've been trying to lose weight for a long time, at the beginning of the summer I was FINALLY under 135, I really want to be 130. So I start training for an Ironman, you would think that would equal weight loss...no. Its been fluctuating between 135-138 all summer, which is endlessly frustrating, and then last week I saw 140....tried to stay positive...water weight from electrolyte intake, muscle mass, slow digestion...whatever. And then this morning...144. I don't have words for how depressing that it.

Needless to say, I didn't go for my frigid bike ride, I couldn't even go back to sleep. I just sat up thinking and worrying and crying. I'm probably going to regret writing this on a public blog. I just don't know what to do.

I know one problem I have is eating at night. I have been doing much better with that lately, I think I just developed a bad habit somewhere along the way. Anyway I'm going to start putting updates on this blog concerning my eating habits, I think it will help. I've been dealing with all this alone for so long that it feels good just to type it.

On another subject: RUNNING
I was able to run for a total of 35min on the treadmill last Friday. I did 30min elliptical/6min treadmill, 4 times and then finished with 10min on the treadmill. That made up my "long run" workout, a total of 2:35. SO BORING!! But I was pretty happy with the running part of it. I still had some pain in the top of my foot, and my shin, but it was substantially less that it has been. Hopefully this won't cause another set back.

My plan is to do this every Friday, increasing the run time slowly. Hopefully I will get to 1hr of running before the race. That would be the best I can hope for at this point.

Running advise from my hero

Things have been tough lately. Its getting closer and closer to race day, and I'm still not running. Its been 5-6weeks now, and I'm falling apart mentally. Everyday I try to make the best of the situation and train as best as I can. Its just hard to work so hard when you're not sure you will even start the race.

So I was over at my parents house the other night and started talking/crying to my dad about all this mess. I am SO lucky to have him. He's my hero. He is an Olympic sprinter and a marathoner....where did those genes go!?!? He knows everything about running, and understands how important this is to me. Only another runner can hear "I NEED to run 26.2 miles, I really NEED to!" and not look at you like you're from another planet.
We talked for a long time, I told him about my peroneal nerve entrapment and what I've been doing. Here is his advice: Heel lifts. He uses them and thought maybe they would work for me. So on Saturday I stuck some heel lifts in my shoes before going to work. It will be hard to tell if it works or not, but I'm going to walk around in them for a few days, and see what happens.

We also looked through some running books and I ended up borrowing the one in the picture. From reading it and talking to my dad I decided to also use an ankle wrap everyday when I'm walking around to help stabilize my ankle. The peroneal muscles are used to evert the ankle, so stabilizing the ankle will take that pressure off the muscles and allow it to focus on healing that nerve. It also serves to add compression to the area which can increase blood flow therefore speeding up the healing process. (hopefully)
Over that wrap I use an ankle brace that I bought at CVS awhile ago. It has two rigid stabilizers on each side of the brace, so it really helps out. Hopefully between the rest my ankle muscles are getting and the heel lifts and the elliptical training, things will start to look up. I'm not going to try running for another week. Maybe on Friday I'll attempt my 2.5mi run to the gym...maybe...

On a positive note, I got a workout routine for the elliptical machine from an inspiring lady who recently finished her first Ironman after training through a similar injury. (Thanx Colleen!) Basically I substitute my runs for elliptical workouts, I do it 3 days a week:

Day 1 - 1:30, 45min Zone 3
Day 2 - 1:15, 4x8min Zone 4 w/ 2min recovery
Day 3 - 2-2:30, long run Zone 2

The HR zones for the elliptical are 10 beats per min lower than your normal running zones. Hopefully I will get to where I can run to the gym, do my "long run" then run home. That would be good for my racing confidence.

I got away all year..untill this week!

All summer I swam in the Intercoastal Waterway/Banks Channel and was lucky enough to escape the wrath of the jelly fish!! All summer...until Friday! Damn it! And it hurt SO BAD!!! I thought my whole arm was fire. I nearly screamed!! I got tentacle lashes all over my arm, and now its just a red, bumpy, blotchy mess....look at this:

GROSS!!!!!!!!!

We just kept swimming after I got over the initial shock, because Jen (swim buddy) said it wouldn't get any better if I got out. We swam 2.2mi with the current, so it took only 1:00:20....the tide must have really been moving us! After that we went for coffee and chilled for awhile....it wasn't hard to convince Jen that this would be better than running..haha..

A swing and a miss

Okay, well I thought acupuncture was going to save my world but now I'm not so sure. I went again on Tuesday and was so excited because I just knew that my run on Wednesday would be fabulous! Not so... My leg hurt so much on Wednesday I didn't want to walk up and down the stairs, let alone try to run. I don't know what it could be because I haven't run since Saturday and Sunday, Monday, Tuesday I felt fine. Maybe it was the water skiing? Who knows.

Now its Saturday and I still haven't run. I tried yesterday and couldn't make it to my mail box (50ft). I'm thinking maybe I spoke too soon about acupuncture. I might cancel my next appointment. I know its not fair to only go twice, and judge it so soon, but its very expensive ($60/visit) and I just don't feel good about it. I'm not sold anymore.

I think I might try to sink some money into Active Release with Dr. McGraw because I truly believe in him. He fixed a hip problem I had that no one else could. I think maybe twice a week for a little while will work, thats what I did for the hip. Its aggressive, and expensive, but I believe in it. http://www.activerelease.com/ Click there to learn more about Active Release.

I have also been reading a lot online about peroneal nerve/muscle issues and found some exercises to help strengthen the peroneal muscle and all the ankle muscles:

toe raises, to strengthen the anterior tibialis muscle (2 variations, 1st and 2nd photo)

rolling plantar fascia over a tennis ball to stretch and elongate it

balancing one legged on a BOSU ball to strengthen all the small proprioception muscles
pulling on a stretch strap to strengthen the peroneal muscle
(also do this inward for the posterior tibialis muscle)

seated calf raises with weight on knees

For now it looks like I'll be sticking with the elliptical again. I have the Wilmington YMCA triathlon in 2 weeks...its a 3mi run, I'm wondering if I'll even be able to do that?

Some really good advice

I had a terrible swim on Tuesday morning. My back and neck were sore from learning how to water ski on Monday, but I still should have been able to handle the swim. The workout wasn't hard. But regardless, my stroke sucked, I was hitting 21-22 strokes per length, and I need to be around 17-18. I couldn't hit the times, I didn't even have the energy to flip turn, I was short of breath...I was a mess.
Maybe I was too sore, maybe I didn't realize how much the 126mi bike ride affected me? I don't know. I do know that I was depressed and totally unmotivated. The rest of that day I sat around the house watching mindless television. It was bad. During this momentary lapse of pathetic-ness I emailed my swim coach to ask how I should deal with days like this, and if she had any good advice. Her reply almost made me cry. I love my coach. Here is her answer:

Don't be so hard on yourself. you are one of the most dedicated, focused and hardest working swimmers i've got. all of us have days like you had today. one of the things to do on those days is to choose one thing to focus on that you can do even if you don't have a lot of energy to swim hard. for example: work good turns, work on the finish of the stroke, work on swimming slowly with some every 5 breathing, work on dropping stroke count--since you're not hitting the times you want go slowly and feel good about hitting 17-18 strokes. This way you can leave feeling good about something that you worked on even if you're tired.

Try to get a little more rest this week if you can, and you should be fine by next week.

This kind of advise is something that I can refer back to for swimming, biking and running, I really appreciate how much she cares about everyone she coaches.

Broke my biking mileage record!!

Well I didn't get to the 140-150 that I hoped for because my ride buddy over slept! I rode out to the Hot 100 (~25mi) with a couple people from work and then rode two of the four loops of the 100 with them. After that they rode home and I joined up with another group to ride the other two loops. They pushed me hard! I had already ridden at least 25mi more than all of them! I kept up though, and even pulled for awhile. My heart rate was definitely higher than it usually is for long rides, but I figured that one time it wouldn't be bad for me.
Now I have the confidence that I can race the iron-distance, not just ride it. Before I knew I could handle riding 112 miles with my heart rate between 145-155, now if I wanted to push into zone 3 or 4 for parts of the race, I know I can. I was holding a heart rate between 160-165 for big chunks of time riding that last 50miles.
I actually wanted to ride home but I didn't want to ride alone after that much mileage, and it had started thunder storming. I ended up riding for a total of 7 hours. I burned a little over 5000calories, and my average speed was 17.6. That speed includes slowing down for others to catch up and cruising down to the food tent etc. So I'm thinking it was faster. I watch my computer a lot and saw speeds between 17-22mph mostly and a bit of 22-25mph when we had nice head winds :)
The guys at the shop are talking about doing a 150mile ride two weekends from now, so I'll get my goal! That will be awesome...incredible...who ever imagined that I could ride a bike 150miles!! Now if only I could run this well....

Acupuncture is a miracle!!

This morning I went out to attempt a run and it was wildly more successful that I expected it to be!!! I had minimal pain in my shin and calf areas, the most pain was the top of my foot but it was manageable. I ran 8min and walked 2min for a total of 80min. I didn't wear a HR monitor or my Garmin GPS watch because I didn't want to be upset or discouraged with my pace. The difference in the way my leg feels in unreal. I'm not better, it's not 100%...but its WAY better that a week ago, not to mention 3 weeks ago!
It's now 9pm at night and my leg feels a lot better than it did after that 45min run I did on Thursday. I don't want to get my hopes up but I really hope this isn't a fluke and that the acupuncture really works that well, that fast.
My hope is that I can run through my treatment and be back to normal in 2-3weeks. I think I can squeeze in one 16-18mile run before its taper time if I don't have any other problems and if this one keeps improving. That isn't the most optimal training for an Ironman but it will give me enough confidence to know I can get through the race. That and the amount I've been biking!
Speaking of biking...tomorrow is the Hot 100 at Moore's Creek! My plan is to ride to Moore's Creek (20-25miles), ride the 100, then ride home!! 140-150 miles total!!!!! There will be breaks in there of course, but I'm stoked about this challenge! Hopefully my ride buddy won't bail on me.

ACUPUNCTURE!!

I thought this experience deserved it's own blog. After all my research into peroneal nerve entrapment I decided to try acupuncture. This inevitably sent me straight into an hour and a half of research into acupuncturists in Wilmington. Then I had to call them all and rail them on their sports medicine knowledge and treatment process and so on...FINALLY I got on the phone with Robert Kienitz, Licensed Acupuncturist and Herbalist. I got a good feeling from this guy right off the bat, then later learned that he is an x-triathlete...Ironman triathlete to be exact and has lots of experience treating athletes...endurance athletes.....I'm SO good at picking doctors!!
The logo to the left is the name of his practice. He shares is with a psychologist and a relaxation and stress management specialist.

I made a 4pm appointment TODAY. (I'm not the most patient person.)

Here is my first ever acupuncture experience:
When I arrived I had to fill out some paper work, the usual, then we talked. I told him about my injury(s) and my race and how important it is that I get better...and he understood! Only another athlete can hear "I absolutely have to run 26miles, I'll be devastated if I can't" and not think the person is just plain crazy! I told him about Dr. McGraw and Dr. Martin and all that they have done and he listened. I felt like he really really listened.
Next he told me a little about acupuncture and said that he was confident it would help me. I hate to be cynical but I've heard that before...
Soon enough there I was lying on a table with needles stuck in my legs and arms, and none of it hurt, not at all. Then he made a little electrical circuit out of me and I chilled out for 20min. It was the oddest feeling to look down and see needles sticking out of me, but I couldn't feel them. Next time I'm going to bring a camera!!
After the treatment he told me that the treatment will continue to work for 72 hrs and told me to try running tomorrow (Saturday). He says that I could be 100% within a couple weeks, AND I can run through the treatment process. I'm trying my best to have faith in his confidence.

6hrs after treatment: My leg is definitely feeling better. I had some pain from my run yesterday and it is now almost gone. I barely feel any inflammation in the area either, earlier there as a bump.

I have a follow up appointment on Tuesday. I'm excited about this new avenue of recovery. It is definitely a last resort, but maybe it shouldn't have been. There is a lot of research showing that acupuncture has helped treat a bunch of "untreatable" conditions. I'm just sorry I waited so long to try it. (And that its SO expensive).

Check out the website: http://www.island-time-institute.com

The past 2 weeks...in a nut shell

A lot has happened since I last sat down to blog. I'll try to start from the beginning.

LAST WEEK
My training went pretty well. I got my act together and completed my runs on the elliptical machine. On Friday (8/22) I did 12-13miles on the elliptical!!! 2 HOURS!!! Pure mind numbing torture...but I felt better when I was done. I also visited Dr. McGraw at Active Care Chiropractic a few times. He diagnosed my leg pain (shin/calf pain) as a "peroneal nerve entrapment". In english that means that my peroneal nerve which runs down my leg from the knee to the foot is being pinched but the muscle around it. So, every time I run the muscle swells, pinches harder and the nerve sends signals to me by causing me lots and lots of pain...nice nerve I have huh? Here is the notorious peroneal nerve: (click to enlarge)
Besides my normal struggle with yet another running injury, things last week were good. On Sunday (8/24) I went on my first long ride with a group! I felt completely special to be riding with the likes of Billy Curry (Ironman and BIG surf hero/legend) and Jim Mincher (Ironman and owner of Two Wheeler Dealer, also amazing surfer). The ride was awesome. I ended up with 95miles and learned some new bike routes in the area (up HW17, 210 and 53 to Burgaw and around back to 421). It was beautiful countryside, and with the exception of one small patch, the roads were super smooth.

Sometime last week I also finally took that Cateye double wireless computer off my bike. I was SO tired of watching it lose signal and tell me I as riding 2mph with a cadence of 0, when I was definitely going at least 18mph with a cadence of 90!!! Argh!!! I replaced it with a simple WIRED computer: Cateye Strada Cadence...
All the wires (as seen above) aren't the best BUT it NEVER loses signal and its dead accurate when I compare it to my Garmin GPS watch. I'll take that!

THIS WEEK
Still having trouble with my leg, Dr McGraw is working on it, I'm stretching and icing and wearing my new compression socks EVERY night! (I sleep in them)...check these bad boys out:

how sexy are they!? haha

Dr. Martin at New Hanover Foot & Ankle (podiatrist) also got in my fancy new orthotics this week so I got those on Tuesday...take a look...

new ones - rigid sole, higher arch, deeper heel cup =
more arch support for my MASSIVE archesold ones - more cushiony, soft orthotic, arch isn't as high = less stable = more pronation

Dr. Martin also gave me a compression sleeve to put on my leg when I'm running to help keep the muscle from rubbing on the bone and help keep blood circulating in the area. You can obviously run in compression socks but you get a lot of wierd looks...the sleeve somehow is more acceptable in public? Don't ask me....here it is...
Also in the news this week I bought a water bottle mount for my saddle so that I no longer have to ride with a camel bak!! I can now get about 50miles in before I have to stop for water! I haven't tried using it yet but it sure looks like I mean business sitting there on my bike! This way no matter how far apart the aid stations in B2B are I'll be all good.
They YMCA is closed for its annual repairs this week so my swimming has been suffering. I swam the docks (1.65mi) on Tuesday but thats been it for the week. Thursday it was thunderstorming outside...I had good intentions, and today (Friday) I had a rough morning and didn't go. I should have. While on that subject....
RUNNING UPDATE
I've been struggling mentally with all these running injuries lately. I took 3weeks off running after that 14mi run, because it was honestly too painful. My leg hurt just walking.
Finally on Tuesday I was cleared to try running, but I was SO scared that I just did 1.5mi on the treadmill and when it hurt just a bit I stopped. Dr. McGraw told me to try outside because your biomechanics are changed on a treadmill, so on Thursday I tried again. I went outside and did 45min. I ran 8min and walked 2. I had some pain, but it wasn't terrible. My thought though is that I have to run 26miles 2 months from now, if 4 hurts, even a little bit, then 26 is out of the question...am I right?
I proceeded to become very depressed about this (so characteristic), skipped my swim on Friday morning, as I mentioned, and sat at the computer from 5:30am to 7:30am researching the peroneal nerve and how to treat nerve entrapment. I got some serious education in those two hours...stretches, nerve flossing, strengthening exercises, ART (Active Release Therapy), surgery etc, etc, and then I found....ACUPUNCTURE!

Nuun vs Endurolytes...what do I need?!

So I decided to do some electrolyte comparisons and try Nuun. Unlike Hammer Nutrition's Endurolytes which you take like pills, Nuun is a big pill that you drop in your water bottle. I thought it might work out well on my long rides, to just drop it into my areo-bottle.....I'm not sure that I'm sold on the idea. Nuun is also flavored (its like drinking Crystal lite) so I thought it would help me to remember to drink a lot.

I liked the way it tasted (I tried the "tri berry" flavor). And I like the idea behind it, but for riding it was more of a hassle than anything. First I had to constantly refill my areo bottle by squirting the water out of my camel-bak (This is on my 115mi ride). Then I had to fumble for the Nuun thing, open it and drop the pill into the aero bottle AND get it under the yellow splash guard thing...Argh! I will admit that it was nice to have a flavor in my mouth that wasn't water or Perpetuem.

I'm thinking in the race using Nuun would be easier because I will be constantly refilling my aero bottle at the aid stations, not with a camel bak. Endurolytes are just so simple. They are big though, if you don't take them with a big gulp of liquid they could be challenging to get down.

Electrolyte comparison:

NUUN
serving size = 1 tablet
recommended dissolution volume: 16 oz water
calories < 5
total fat 0
total carbohydrates 1g
sodium 360mg
potassium 100mg
magnesium 25mg
calcium 12.5mg
vitamin c 37.5mg
riboflavin 500mcg

ENDUROLYTES

Serving Size 1 capsule
Amount Per Serving
Sodium (as Sodium Chloride)	40mg
Chloride (as Sodium Chloride)	60mg
Calcium (as Chelate)	50mg
Magnesium (as Chelate)	25mg
Potassium (as Chelate)	25mg
Vitamin B-6 (as Pyridoxine HCL)	6.6mg
Manganese (as Chelate)	1.6mg
L-Tyrosine	50mg

Hummm, I never looked at that before....judging from this I would say Nuun is better! But....how do you know how much of this stuff you really need anyway? AND I drink a ton of Perpetuem, which has (in a 1hr serving):

Calcium 243mg
Phosphorous (as Sodium Tribasic Phosphate) 344mg
Iodine 0.03mg
Magnesium 11mg
Copper 1mg
Chromium Polynicotinate 100mcg
Sodium 231mg
Potassium 156mg
L-Carnosine 100mg
L-Carnitine Tartrate 50mg
Choline (as Choline Bitartrate) 50mg

SO! Do I NEED more electrolytes than that? Its time to do some research....

Iron bike ride and then some

I left for my first 100mi ride this morning (late as usual) and got about 4-5mi way from the house before realizing that I left BOTH my bottles of Perpetuem (about 1500 very necessary calories) at home!!! I had no choice but to turn around, get them and start over. I wanted to ride the whole race course so I couldn't just cut the rest short because it's a loop. So heres what I ended up with:

Ride time: 6:39:56
Distance: 114.7mi
Avg speed: 17.2mph (crap)
Calories burned: 4670
Calories replaced: 2290 (49%)
Fluids replaced: 200oz
Avg HR: 148
Max HR: 169

Scenery from the North Carolina countryside:Cows and horses saying hi to me!Moore's CreekDuplin Wine farmsCrossing some more county lines....on a bike! A year ago I would have thought that was crazy...actually....I still do!On my way back down 421....totally sad about the numbers on that sign..30! Ugh!

This was a brutal ride for me. I've done lots of 60, 70 and 80mi rides. I didn't expect to feel any different until maybe after the 90mi mark...not so. The WHOLE RIDE sucked. I was tired at mile 60 and 70 and 80 and well pretty much all of it. My average speed dwindled between 16-18, no where near where I need it for the race. I can't understand it because I've slacked off for almost 2 weeks now, between being injured and being depressed about being injured. I also started my girly time during the ride so maybe that was it? I don't know. I'm just glad it is over.

I felt like I had a head wind the whole time but when I looked up the weather it showed calm winds in the morning, then a 1-5mph wind E/N/NE (it shifted a lot) during the second half of my ride. So that is head wind for coming back down 421, but its barely anything...1-5? Seriously? I need to do some serious riding in the next 2months.

I noted these times while riding, for reference later:
100mi - 5:46:06
112mi - 6:29:34 (iron distance)
distance covered at 6hr goal time: 104mi

I ended up drinking 6hr worth of Perpetuem and eating 2 Powerbars and 1 Clif Bar. I think I'm going to focus on eating solid foods only in the first 1/3 of the ride and then liquids after that. And some more fast burning carbs to give me a boost in the last 1/3. I read about this in an article in a tri magazine. I'll write more about that later. It's interesting.

After this ride I have decided that I desperately need new head phones and new sunglasses....
Look at those things...I showed them to Mike and he called me "awesome". How many people can wear out head phones? I'm not sure I'm awesome for that, but they have definitely seen better days. I tried to salvage them with electrical tape, but it didn't hold up over 114miles! As for the glasses....$20 at Walmart...they are scratched all to hell, they are HUGE on me as you can see, and they slip off my face . I hate them! I'm going to suck it up and spend some money pretty soon I think!!