Coming out of pseudo-retirement after 1 .5 Years?

It’s been a year and a half since I raced my last tri and I can tell!  My last race was cold – so cold I was shivering uncontrollably on the bike.  So of course, I sign up for my 1^st race back (Rev3 SC) and it’s cold!  Good thing I learned my lesson about layering clothing.  Unfortunately, I was very rusty on my transitions.  I fumbled, seemingly forever, trying to get my wetsuit off and my dry jersey/arm warmers on (yes, it was very cold to me).  I finally made it off to the bike and held a less than desirable pace and managed to lose a water-bottle somewhere along the way with all the rough roads.  I was, however, very grateful for my dry gear keeping me warm.  The cool weather was perfect for running!  I felt pretty good.  My lower back got really tight early on, but no numbness J.  My hubby and sister moved around on the course and screamed at me with each passing!  The best part – my sister and I running through the finish together! 

Rev3 was an AWESOME experience!  This was my 1^st Rev3, but definitely not my last!  I was impressed with the race from the moment I signed up!  I hope they put on some races closer to the Florida panhandle and also in TX – preferably San Antonio!!!  I’ll be more than happy to help!  I’ll also recruit my hubby to help too although you never know what he might wear to encourage the athletes!

A week later, my husband and I were planning to volunteer at White Sands Triathlon.  He told me he had a “surprise” for everyone – I admit, I was skeerd so I decided to sign up to race so I wouldn’t be stuck embarrassed next to him if he did something really crazy.  We showed up to the race and conducted business-as-usual.  I was first out of the water but flailed getting my wetsuit off, again (NOTE: I need to cut the lower legs off my wetsuit).  I was so flustered when I saw the 2^nd place female (Kirsten Sass) I rushed even more and ended up slow speed crashing on my bike just outside of transition as she passed me coming out.  Don’t worry, the Shiv is okay! 

On our 2^nd loop I saw my husband’s surprise – there he was directing traffic at the turn-around (of a 3 loop bike) in nothing but a red, white, and blue speedo!  I would post a picture, but there are apparently a ton going around including the IMFL race video!  I debated stopping because of my road rash, but really, he just looked HOT and I was proud to be his wife and wanted to hang out with him!  I had never seen the speedo before…  Apparently he had it for a while planning the surprise.  Is that TMI?  I could still see Kirsten (below), so I stuck with it and held onto 2^nd place. 

The entire run, my left leg was numb but it was different than the back pain numbness.  Once I finished I started regaining feeling and pain.  I felt like the bottom of my left foot was bruised (from the bike wreck) so I walked on the outside of my left foot to avoid the area.  A few hours later I went to my massage – more like partial massage due to the road rash.  Only after the massage did I notice a spot on my left foot where it was sore.  I could barely bend my leg to see it, so I waited until I got to my car where no one would see me.  As I dissected the spot, I realized that I had a small piece of glass in my foot the entire time!  Once I removed it, I felt better.  All-in-all it was a good race and the prize $ helped pay for the bandages…  Time to practice those transitions!

What a Pain in the...

Lower back!  What did you think I was going to type?  Well, the pain is so low on the back it might as well be the upper arse…  Over 2 months ago I threw out my back picking up a small bag with my swimsuit, goggles, and shampoo.  It happened once before but it lasted a LOT longer this time!  2 weeks in I still hurt and couldn’t walk completely upright.  My lab-mates/co-workers encouraged me to rest, shared their lessons-learned and talked me into getting an MRI.  It took a while – lots and lots of waiting, a few appointments later and voila!  Diagnosis = narrowing spondylosis at L3-L5.  WTH I say?  It’s a fancy term for compressing discs.  See some pretty pictures of my back… 

Initially, I was scared that I would never do triathlon again.  Over a month later and I could barely run L  I went for some very mild hiking in Phoenix while at the National Neurotrauma meeting and didn’t anger my back so I tried getting on an elliptical trainer… maybe too soon.  Later that same day I ceased feeling the back side of my right leg.  Very weird feeling.  I joked about it – at least it didn’t hurt any more… maybe I can go harder because I won’t feel the pain… not so much.  When the numbness finally went away, I started gently swimming and biking, but I couldn’t stop thinking about my plans to ride 6-Gap and Rev3 South Carolina in a few months.  All I’ve read online encourages me that this will not put an end to my running/triathlon.  It’s hard to be patient when I was so excited about training again.  So far, biking and swimming don’t piss it off and running a little here and there feels okay…  We all have our own threshold.  Hopefully we all can recognize the difference between sore muscles and blisters from our training versus irreversible damaging pain.  At what point do you stop from the pain?  I’ll let you know as 6-Gap and Rev3 South Carolina approach.  Until then, here are some GREAT exercises Josh at Therapy 1 showed me – they’ve helped find my weaknesses and fix them so I can ride and run without lower back pain!!!  YOU should start these BEFORE you have a back problem!!!  Plus, I got a cool shirt when I graduated from physical therapy!!!

Don’t forget to warm up!

 Cobra/Up-Dog (For resistance I ask my hubby to hold my hips down) 

Plank with Rear Leg Lift (Not my favorite as I desperately try to keep a straight face… the neck beins give it away… this is a tough one!)

My favorite: Lumbar Quadriped (“Fire Hydrant”) Place something on your lower back.  It should NOT fall off!  You want to keep your hips level which means you may not be able to lift your leg high. 

Knee Step-Ups (20”+)

Kneeling Twist

Push ups (Keep your back straight!  Have someone watch you so you don’t have to twist your head looking in a mirror to check.)

Squat row (For balance, I put a riser under my heels)

Lumbar Stretch

Superman!  (Do NOT bend all the way over!  Only about 20^o up and down.  After the first set try a set staying at the top and rotating your upper body slightly 15x similar to swimming freestyle.  You should feel your obliques SCREAMING!)  If you’re wondering what 20^o looks like, check out the protractor – it’s almost ¼ NOT ½!!!

Superman with a Twist!

Some other good exercises not pictured:

Lumbar Bridge (both legs, then one leg only – keeping hips level)

Quadruped Diagonals or Same side (without then with bands)

Rode Hard and Put Up WET…

Two weekends ago I participated in the Ride for Hope metric century in Tallahassee, FL to benefit the Tallahassee Memorial Cancer Center (http://therideforhope.com/).  I decided to sign up a few days beforehand and was impressed with the ride before I even signed up! 

Granted it is only my 2^nd road-ride event EVER, I don’t have much to compare it to…  Anyhow, back to my story – I signed up to get in a good long ride with some extra motivation.  I was apparently VERY hydrated as I awoke about 8 times to go pee throughout the night.  I also realized that I should embrace my odd eating habits as I had a PowerBar, V8, and a Starbucks Frappuccino Vanilla Light for breakfast and felt GREAT!  The morning was overcast – even better!  Nice and cool.  As I head out of the parking area with my bike I am greeted by other Higher Ground-ers prepping for the ride and bravely ask if they have any Chamois Butt’r or the like.  This promptly followed with some jokes about sharing already-applied chamois nastiness (in other words they didn’t have any).  Just when I thought I was out of luck, a fellow rider shared a sample of AsMASTER anti-chafing creme (Soothes Tenderloins)!  Yeah! 

As I walk up to the start I see the century already gathering and I realize how nice it is to only think about one event.  I see a few friends and colleagues and meet a few more athletes before the start and am feeling good about the ride.  The countdown begins and I am immediately in front – not necessarily where I want to be for a draft-legal ride.  As I rotate through, I notice how many folks are on their aero bars in the pace line.  I finally get to the back of the line and it is an accordion = motivation to stay near the front!  As I work my way back up to the front, I keep an eye out for those who aren’t pulling long, or not at all = those I don’t want to get stuck behind when the lead group takes off.  As I work my way up, I discovered that those with very hairy butts should NEVER wear white bike shorts!!!   There should be a law!  Blahhhh!!  I get back in the front = my turn to pull and I look up to see a nice size hill.  As I push it up the hill one of the guys surges by me = no biggie, I catch onto another following.  Another surges = CRAP!  I gave it everything I had to stay with them; I didn’t want to lose the pack this early in the ride.  I was worried that they would try to hold that pace and I wouldn’t hang on, but I tried anyhow and prayed that they’d back off soon…they did!  I looked back and no one was to be seen – and then there were 4.  We rotated quite a bit through most of the ride.  I was so excited to still be with them!  Sweat was flying and I felt like the Geico Pig – Weeeeeeeeee, Wee, Wee, Weeeeeeee! 

I thought sweat was pelting me in the face for a little while before it started raining hard.  I was relieved I wasn’t getting drenched with some guy’s body fluids… yucky!  Unfortunately, I also forgot my clear glasses so I was making some pretty interesting faces as I unsuccessfully tried to avoid getting a ton of water and road wash in my eyes.  This helped pass time until Rob, one of the last 4 of us, surged again.  I went with and … then there were 2…  We passed through the final timing sensor at the same time and chatted around the corner until we rode through the finisher chute (which was inside the fairgrounds to avoid a typically busy road).  We took off again to pass through the finish chute since they were taking pictures there – Say cheese!

At the finish there were a bunch of spectators and supporters cheering us on in the rain!  They had orange juice, real fruit juice, coffee, pizza, soda, bagels, and all sorts of other yummy food and that didn’t include the Gordos and Banditos they had for lunch!  Rob and I were both presented with winner’s jerseys since we crossed at the same time.  First time I’ve won a jersey at an event!  Great end to an awesome, albeit wet, event!  Now off to nap! 

Help Wounded Veterans by Supporting Team Red, White and Blue

Soooo excited about my new fundraising page and plans for helping out Team Red, White and Blue!  Keep posted for some discounts at Larry's Giant Subs and other events as I prep for racing Rev3 South Carolina!

https://www.firstgiving.com/fundraiser/helenphipps/rev3andersonsouthcarolina

My New Baby and the Importance of a Good Bike Fit

New bike shoes because your feet are falling asleep while riding ~$200+

New bike shorts because your junk is falling asleep while riding ~$100

New bike because your frame is a little too big to let you tuck into an aero position ~$3000-5000+

Having your bike custom fit by a professional…Priceless

For the past 3+ years I’ve had recurring hamstring pain.  I’ve always had problems with my feet falling asleep especially on hard efforts.  Looking over old photos of my bike position I knew I was really stretched out and sitting too upright.  I figured I could adjust just about any bike to fit my body.  I’ve learned a lot in choosing this new bike and getting professionally fit for the first time.  For example, in response to my claim, “I can get used to just about any bike position” Roger at Higher Ground in Tallahassee kindly taught me I shouldn’t have to “get used to the position, but rather, I should be in a position right for me so that all of my effort is going into powering down the road.”  It’s hard to argue with that but I was doubtful…  (Sorry Roger…  I’m stubborn.  Just ask Steve!)  I couldn’t imagine ever being immediately comfortable enough on a bike to feel strong and steady.  I always thought it was a conditioning process… that I need to “get used to” the bike and the position.  I remembered my lack of comfort and confidence on new bikes in the past and I didn’t expect this to be any different despite being sized-up on a fit-bike prior to choosing my frame.  Wow, was I wrong! 

My baby arrived last week and I after being fit, I already feel stable and strong.  I look forward to riding and actually am disappointed when I have to ride inside.  After the first bike/run workout on the new bike, I felt like something was missing…  Something was weird…  My hamstring… doesn’t hurt…  I kept waiting for the pain to return especially after my long run, but it hasn’t!  Thank you Higher Ground for finding the perfect bike for my body geometry and for positioning me and my hubby for success! 

Hmmmm... too many decisions... 

2005 it was Cannondale

2008 it was Orbea



Now it's Hawk Racing

But what's next?  How about this?   

Or even this...

Whoops... I got a little carried away...

Can you guess what's next? 

What’s your pace song?

I like faster beats.  I feel like I slow and speed up to the pace of the beat of the song so no Marvin Gaye, “Let’s Get it On” for my training…not that I’d admit at least! 

Don’t know what song matches your pace?  Go to http://jog.fm/  You may just “run” across a new favorite workout tune! 

7:36 pace = “Sexy and I Know It”

6:36 pace = “Imma Be”

92 rpm = “Gold Digger”

100 rpm = “Hips Don’t Lie”

What’s YOUR favorite run or bike song?

Ironman FEVER! Just kidding...only advice...

Is it sick that I can’t wait to do another Ironman race?  Since I started doing long distance I've been asked to share my tips – especially for the long distance races and now that I am taking a weekend break from my PhD I have some time to pull some tidbits together.  However, I have A LOT of tips, so I thought I’d share them in a printable form unless you really want to listen to me ramble on…  Here's what my plan was:

-I think I ate about 300-500 calories before I left the house.
-No warmup necessary unless you just want to do a little swim before if the weather is nice.
-I don't use cooking spray on my wetsuit because it just seemed to slime my suit, but if it works for you that's great.
-The swim is probably the least important so don’t worry if you’re not a strong swimmer. Just try to find someone's feet and kick hard unless you're a really fast swimmer and if that's the case can you help me? :) My goal is always to negative split so I went out steady, sighting every 10 strokes, ate a GU and sipped water 1/2 way on the swim then picked up the pace a little (IM FL is a 2 loop swim). You should really use sport slick, body glide, or something for your neck because the wesuit WILL rub and it doesn't feel good. Underarms too if it's a sleeveless.
-I knew exactly how much I was going to eat and drink every minute of the race based on how much I sweat at the typical race temperatures (3 gulps every 10 minutes and 1 GU every 45 minutes). This gave me something to focus on instead of how long the race is, pb&j and Doritos with Coke 1/2 way (stored in my race top once I started eating as in the photo)+ homemade chocolate chip cookies + ibuprofen since my back would tighten up at the end of the bike--I would try to bring this with you if you plan to fly through the pickup area rather than leaving anything in the bike special needs bag just in case they miss you. You can tuck it into your jersey after you get out of the swim). Only eat amounts you are used to eating in training. I think some people eat too much on race day and never did in training and then have stomach problems.
-I put a 2nd pair of socks and shoes in my run special needs bag (bagged 2x since one year they put them over sprinkler systems which went off). I never used them, but I knew they were there if my shoes were wet.
-The extra padding in the running shoes is nice. The first year, my feet hurt bad and the next year I wore heavier shoes that were padded, but I felt GREAT! and ran a lot faster.
-I stop for 10 seconds every 4 miles on the run to stretch quick (don't stretch your quads because your hamstrings will probably cramp when you lift your leg up). This kept me only thinking 4 miles at a time instead of 26.
-I remember the first one I got tired of GU by the end and did eat a few pretzels just for something different.
-Do NOT do anything new the day before or on race day. Stay off your feet the day before.
-Drink lots of water the week leading up to the race.
-Stay positive! Have fun!
-Bring or wear sweats if it is cool after the race because you will probably feel cold even if it's not that cool.

T1 bag -
helmet,
sunglasses (my eyes get dry on this long of a ride without glasses)
socks,
dry jersey (with humber pinned on back since it was required at IMFL) pre-packed with food/drink for mid-way through bike (I ate the pb&j, chocolate chip cookies, and/or Doritos+Red Bull or Coke mid-way every long training ride and at the race)...if the race you're doing is not known to have really good volunteer support, I suggest bringing what you can just in case.

Bike special needs - The first 2 years I didn't put anything in the bag except a bottle of water and ibuprofen since I brought what I needed and the water was just in case I missed an aid station and/or dropped my pain killer (my lower back gets tight at the end).

T2 bag -
shoes,
extra socks in case your bike socks are wet,
gel for run,
run race# on race belt,
I carried an electrolyte drink mix (very concentrated e-load) and would carry it the entire run - taking a few sips every few miles at aid stations so I could follow it with water,
visor/hat if you want,
sunglasses

Run special needs bag –

extra shoes,
extra socks,
pretzels or some "safe" snack in case you get hungry again,
maybe something for your stomach if you have digestion problems on a regular basis, but only in case of emergency unless you're used to taking it,

Post-race bag -
warm-ups/parka to keep warm

Hope this helps!  If you have any special requests for advice blogs please let me know!

HAPPY TRAINING & RACING!