Some thoughts about injuries...

Lately I've been overwhelmed with a few patients and friends who have some serious injuries that are likely to sideline them for months. The psychology of the way an athlete handles this is very interesting to me. One friend is an extremely high level collegiate runner who is presenting with a likely lumbar disc herniation. He has been patient with his healing, thoroughly respected his body's healing process and is slowly returning to running as his body will allow. I'm more than impressed with his maturity, patience and ability to respect where his body is at.

I can count about 5 other friends and patients who are struggling with injuries that are depressed and having a hard time coping. They wanted to be better yesterday and struggle daily with the loss of training time or perhaps the giving up of a goal race. It's hard to say what exactly makes people handle injuries the way that they do, but the attitude that you take about your injury is directly related to the attitude it takes to be a successful athlete.

When I began my running career in college, I went out and ran a 3:48 first marathon on little training and horrible nutrition. I was inspired and excited, I couldn't wait to log some serious mileage and see where I could go with my marathon time. The next year, I hit the training hard running up to 50 or 60 miles a week with several 22 mile long runs. The problem was I was injured. I struggled with IT band syndrome for months and months. I went to PT (before I was a PT myself), had a cortisone shot and took some time off. But ultimately I was impatient and I ran through it. I knew nothing was torn, I didn't need surgery, so why not suck it up and keep running through it? Inevitably I had more and more pain. I couldn't walk downstairs and my leg hurt constantly. I still lined up at the start line of the Chicago marathon that year with big hopes of a Boston qualifying time. At mile 18, I walked a few steps and the pain was searing. I could hardly move. It was miserable. I walked the last 6 miles and finished in 4:10 AND wound up in the emergency room needing to IV bags.

The next two years I ran intermittently and somewhat despairingly. The discouraging experience got me down and I found joy in other aspects of life almost completely walking away from running and triathlon. Going to PT school completely changed my perspective on things. Learning so much about biomechanics, orthopedics, anatomy and the rules of soft tissue healing shed new light on the injuries I had experienced myself.

I slowly worked my way back into running all the while constantly rehabing myself in all my weak areas. I learned what my body could handle and I learned when I was pushing myself too much. At first, I could only run 3 days a week at most before my injuries would creep up on me. But in this slow process of returning to running, I learned so much. Respecting my body and where I was at with my strength, fitness and injuries was an eye opening process. I didn't plan any big races that I just HAD to do. I just let my body soak up whatever it was ready for. I became a mature athlete and that process taught me more about succeeding in running and triathlon than any other experience I could have had.

Our body has limits to its healing. There are rules that must be obeyed. And the cardinal rule that I'm constantly reminding everyone of is that soft tissue healing takes 12 weeks. Period. And that's in the absence of getting back out there too early and flaring things up. So many people will go out and rest without getting good rehab and 4-6 weeks later, they still have the same injury. Which leads me to my second point. If the mechanical reasons that an injury was caused still exist (ie. a weak muscle, tight muscle, myofascial restriction, joint hyper/hypomobility or any other of a number of dysfunctions which lead to biomechanical abnormalities), when you return to your sport, the outcome will likely be the same: reinjury.

My point is this. I'm a Physical Therapist for a reason. It works. But it takes patience, and in our rush to return to our training as quickly as possible, we are all looking for the quick fix. And while some injuries caught early on can be quickly fixed, the long term solution is to solve the underlying dysfunction. That's what I do every day. Problem solve. Look for the cause and adjust our treatment accordingly. It doesn't always happen in one day or even one week. But in the end, if you learn to respect your body's healing process, get assistance from a GOOD Physical Therapist and keep the right attitude, you will be running/biking/swimming happily for a lifetime.

Every day I go out and train, my body can handle a certain amount. Some days I push myself past my limits, other days its time to back off. This also applies to injuries. Your body is only prepared to handle so much on a given day and if what your body needs is rehab and healing, then that is your training for the day. Finding this harmony of listening to and respecting your body's needs is a difficult balance to find, but I assure you that it is a rewarding experience when you finally let go and start listening to your body.

Pics of some of my own injuries...

My bike after being hit by a car April 19th, 2009. About 2 months before my first Ironman.

Road rash on my left side and some of the external injuries from the accident. I also had some pretty bad neck problems and couldn't run for a few weeks due to a femoral condyle bone bruise and knee synovitis.

Hollyweird Hash Run- A Drinking Club with a Running Problem

Did I ever mention that I'm a member of the best running club on the planet? We do everything together, not just run. Whether its a wedding, baby shower, an illness or a troubled time in one of our lives, we are there for each other 100%. Not to mention the fact that we push each other to our limits and constantly help each other reach their own running (or triathlon) goals. I've never been part of such an amazing, eclectic group of people who are so dedicated to each other's athletic success and to helping each other through life's struggles and happy occasions.

We also do some weird, crazy things together. One of those things is our twice a year hash run.

I had never heard of a Hash Run or Hash House Harriers until moving to St. Augustine. But it turns out there are tons of clubs (aka kennels) around the country and the world. The whole experience is absurdity at its finest, but it is so much fun.

Hash runs started in 1938 as the British "Hare and Hound" game where one person (the Hare) sets a trail and the hounds have to run to catch the hare. Along the way, there are many false trails so as to keep the entire group of runners together, regardless of running ability. At the end there was always a lot of drinking and, in British tradition, horrible food. The name "Hash House" came about as the name for the restaurant where everyone gathered for the monotonous food. So the Hash House Harriers were born and the tradition of the Hash Run began.

The Hasher's Constitution is as follows:

• To promote physical fitness among our members
• To get rid of weekend hangovers
• To acquire a good thirst and to satisfy it in beer
• To persuade the older members that they are not as old as they feel

There is lots of crazy lingo and symbols to learn and after each person's third hash run, they are assigned a hash name (usually provocative or semi-offensive). Anyone getting an award (hash name, best costume, lamest costume and lots of other spur of the moment awards) sits on a bedpan full of ice water while receiving the name and must "down down" (ie. chug a beer).

Last night was my third hash run, I'll spare you the details of my hash name ;)

Sally and I as willy wonka and an oompa loompa

Wizard of Oz crew

I always feel like, somebody's wathcin' me

Octomom

The actual run part through downtown St. Augustine with many scared and surprised tourists. There's a drinking point half way as well.

John as Dorothy

post run festivities

Getting my hash name... the horror....

Flo from progressive came for a beer too

2 years of marriage

Now for you there is no rain
For one is shelter to the other.

Now for you there is no darkness
For one is counsel to the other.

Now for you there is no pain
For one is comfort to the other.

Now for you there is no night
For one is light to the other.

Now for you there is no cold
For one is warmth to the other.

Now for you the snow has ended, always
Your fears, your wants, your needs are at rest.

It is that way today, tomorrow and forever.
Now it is good and there is always shelter.

And now there is always one.
And now there is no loneliness.

Now, forever, forever you are as one.
There are two bodies.

But now there is only one heart in both
And you are as one person.

I can't believe it's been 7 years since I first laid eyes on you and fell instantly in love. We only had 6 short weeks together before I had to leave you.

Sailing on our second or third date

Our first of many sad airport goodbyes in 3 years of long distance love. I'll spare the sad pics of me that my bro took.

Then we finally were together in one city, in one place, in one home. I couldn't have asked for more than to see you every day of my life. And just when it couldn't get any better, you proposed to me. I thought for sure it was a joke, this couldn't be real. I closed my eyes not wanting to see what was in that box. But when I opened my eyes, it was real and we were engaged.

And now 2 years of marriage has crept up on us so fast. I could ask for nothing more out of life than to continue to walk hand in hand with you and experience all of life's ups and downs with you. My life has been nothing but a dream since I first met you. Sometimes I have to step back to make sure that its real. Life's highs are more joyous with you and the lows are dampened by the joy your love brings me every day. Each day of the past 7 years has been a gift and I hope we are blessed with thousands more to come.

Favorite pics from our wedding day:

One of "our" songs:

Standing on the ledge about to close my eyes and jump...

Hilo, Hawaii

So you know when you have a bad day or get kind of frustrated? I can take those days to the extreme.

Lately I've been feeling a little trapped. I like my job, love my patients and have found general joy in where I live. But I'm prone to a bit of wanderlust. And lately when I pull into that parking garage everyday, I get this feeling of panic. I think to myself "am I going to be taking this same drive, pulling into this same parking garage when I'm 40?!" I've only been at my current job barely two years but when I begin to feel trapped it makes me want to run and do something dramatic. Luckily, my husband is right there with me and doesn't just think I'm nuts. Life is just too short to live in one place your whole life. There's just too much to experience out there.

So getting back to my first point, I had one of those frustrating days a few weeks back. And Neil and I have been talking about moving several places including (but not limited to) New Zealand, Australia, Iceland, somewhere in Europe and Hawaii. Inevitably, the financial difficulty and challenges with finding a job in a different country got us thinking more and more about Hawaii. So on that frustrating day, I applied for several jobs in Hawaii.

It was a cathartic exercise for me. And once it was done, I didn't think much of it.

Until I got the phone call.

I got a job offer. Wow. This silly daydreaming suddenly lead to a real clinic in Hawaii wanting to hire me. Neil and I thought about it all weekend and thought why not? We are young, have no ties right now, this is our opportunity! We were 95% yes and I even began applying for my Hawaii license. We arranged cars and began work on our dog's immigration. In 3 short days, we had packed up and moved in our minds. There is something refreshing about knowing that your life is still portable. That your roots haven't sunk so deep that you are no longer able to unearth them. Neil and I are gypsy's at heart and no material possession is worth giving up the opportunity to travel (except maybe my bike :) ).

So that was me, on the edge of a cliff closing my eyes and wanting to jump. Hoping desperately that I would land safely but being totally clueless about the outcome.

It would have been so great to undergo such a spontaneous adventure. But luckily the anxious side of me did more thinking. About finances, insurance blah blah blah. All the responsible adult stuff in life that I can't stand. And we spoke to some people in Hilo about the education system (Neil is a teacher) and what we learned was not good. Neil was likely to be unemployed for a time and he was not likely to get a job teaching when he did start working.

The job offer came with some flaws that the clinic owner would not budge on. No health insurance for Neil (just me) and no paid leave until after the first year. I could take off, just without pay. With my brother's wedding and an Ironman in 2010 that was the killer that we just couldn't take. I would be miserable if I had to miss either because we were stuck in Hawaii and broke.

So last week was only a strange dream of moving to the middle of the pacific on a whim. But that dream almost came true!

It was a good learning experience for me in a lot of ways. I learned how to bargain for a job and that I deserve more than I thought I did (according to my mentor...) I learned that I have no choice but to be a rational adult at this point in my life (bah humbug) and I learned just how much we really love our lives in St. Augustine.

I was saddened about all the things I would miss here. Friends, family near by, having seasons, training and racing here, my running and triathlon clubs and my patients. The list goes on. But through a topsy-turvy week, I learned that I really do love where I'm at in life right now. I guess I just had to check and make sure :)

Offseason and 2010...

Those first few days of offseason are always so tough. I've spent the last year dedicating my life to my triathlon goals and giving up so much to accomplish them. I've waited many years to spend this much time dedicated to training and my first real long distance season has come to a close. And then suddenly, its time to take off. Its hard not to feel a little lost for a few days. Lots of time on my hands and no goals to drive towards makes for a huge shift in your mindset.

Luckily, my husband jumped right in to help me remember the things I love outside triathlon. He surprised me with tickets to one of the best shows I've seen in a loooongggg time (Silversun Pickups and Cage the Elephant). If you haven't checked out their music yet, I strongly recommend it. Very good stuff and they put on an amazing live show. The lead singer of Cage the Elephant is a nutcase. He was in the crowd, on top of the speakers, everywhere. Explosive emotional energy and great lyrics. Here's one of my fav silversun pickups songs, check them out:

http://www.youtube.com/watch?v=2YiUXl0TwR8&feature=PlayList&p=868DB9746BA9550D&playnext=1&playnext_from=PL&index=3

We've been going out with friends, going to festivals and just relaxing. Workouts have been doing what I feel like, when I feel like it. Which I've settled into amazingly well.

But with all the Kona excitement my mind is somewhere else. Dreaming of a goal I hope I will achieve one day. I cried watching the start yesterday. I don't know what it is about ironman that stirs my soul, but I hope that I will have the opportunity to compete there one day. Maybe I'm just wanting to avenge the spot I was handed when I was a young 22 year old. I was second in St. Croix and when Nina Craft was there to hand me a lei, I gave it back and have been chasing it ever since.

So I'm a goal oriented person and I had to make some offseason goals for myself. I'm really trying to work on my core strength (which is absolutely horrible at the moment) and improve my body composition overall. That's always been a hard goal for me, but I want to go into next season with better strength, better injury resistance and an improved power to weight ratio. So far I'm doing pretty well at it and I hope by the beginning of the year I can make gains in my overall strength and be ready to start my season off on the right foot.

So what does next season hold in store???

IRONMAN WISCONSIN!!!!

I got in and I'm so excited about going home to my old stomping grounds to race. UW-Madison is where I began my triathlon career and I grew up just 2 hours away from Madison on the shores of Lake Michigan. I'm already getting nostalgic thinking about fall in Wisconsin. Thinking of the energy of State Street, the comraderie of my favorite bars and running through Camp Randall where our triathlon team would play frisbee and run stadiums endlessly on Friday afternoons. I can just smell the trees and feel the cool breeze off Lake Menona and Mendota. I swear when you're in Wisconsin, you can smell the earth. I know its all that potent farmland, but its home to me. Life is certainly coming full circle as my Ironman journey lands me at home. I can't wait to pick apples, go to Witte's vegetable farm and have the cheers of old friends along the way at Ironman. No matter what the result, it will surely be a special day.

Here's some pics of my favorite Madison places and some pics of my hometown:

Monona Terrace at the Union on Lake Monona

Essen Haus. Home of the large boot full of beer and many nights of singing

http://www.essen-haus.com/

Sunrise on Lake Monona at the Ironman Wisconsin start

The Great Dane Pub and local micorbrewery

http://www.greatdanepub.com/

State street where so much energy of Madison happens. Home of many historic protests, the most raging halloween party on the planet every year (see above) and home stretch of the IM WI run

My favorite vegetable farm by my home in Cedarburg, WI

Old black and white of my hometown's little main street in Cedarburg. Can't believe I'm nostalgic for the simplicity of a small town that I so despised as a teenager...

And there you have it! 2010 will be a great year I hope. Looking forward to some good luck and good training to get the start line of my home town race. (Of course the visits to my favorite pubs will be after the race...)

Augusta 70.3 the whole story....

Neil and I arrived in Augusta Friday night after a relaxing day and a slow drive. We took our time getting up and it was nice to not be in a hurry. Once we got there, we made it to the expo in time to attend the mandatory race meeting and packet pickup before it closed for the night. It was so nice getting everything done early!

We headed downtown Augusta for dinner and found a great place to eat called "Bee's Knees" on the recommendation of some local people. What a great little place. Tapas style and just excellent food. Loved it. Check out their website if you are ever in Augusta:

http://www.beeskneestapas.com

Saturday morning I was up early and ready to warm up. Neil and I headed down to transition to meet my friend Kellie and her two friends Shanna and Tracy. By the time we set off on our warm up ride it was lightly raining. Not two minutes into the ride we came across some wet railroad tracks at a really bad angle in the road. It was hard to actually go perpendicular to them because of the angle. I knew I should stop and just be safe about it but I went for feeling like I had a 50/50 chance of making it over. Just as I made it over the first set cautiously I heard Tracy (an amazingly fast road rider and top cat 1 cyclist in florida) go down behind me and as I whipped my head around I went down as well. Damn. I have a really bad habit of crashing the day before a race.

I immediately went to Tracy since she was rolling around on the ground and seemed to be in much more trouble than I. She turned out to be okay and her new bike wasn't majorly damaged but she definitely added to some already existing road rash scars on her arm.

I went nervously to check out my bike. I broke the fall with my right hand/arm and my hand was scraped up but nothing to write home about. No major road rash. I couldn't have been going any slower when I fell anyhow. My bike was miraculously okay. I scratched up my brake hoods and my right shifter a bit, but nothing on the frame or deraileur. Phew. I was definitely shaken up the rest of the ride.

Once all was okay we took off riding in the opposite direction through downtown Augusta. Lots of stop lights and hard to get into a rhythm. Then, suddenly and without signage, the road turned into a highway. We looked at each other quizzically wondering if that really just happened but continued riding to the top of the next hill to be sure. And we saw miles of divided highway with fast moving cars and no bike lane in sight. So we crossed the freeway and handed our bikes over the median and headed back into town. Needless to say I was a complete nervous wreck and this warmup ride was no confidence booster at all. I think its time to start bringing the trainer for race warm ups.

We set off on a little warm up run afterwards while Neil watched our bikes by the river. Here I felt great, no problems whatsoever. Nice steady pace and I knew I was ready to race!

We headed back to the hotel and I cleaned up my minor road rash and got my gear ready to go. We watched Shrek and had time for a nice nap which was really great to get my mind off the race for a bit.

At 3, we headed over to transition for bike check in and then off to an early dinner. We tried to find another cute little cafe downtown but we were too early and they had all closed so we headed to Carraba's to meet the Hammerheads.

Race morning was upon me faster than I could have imagined and I was ready, and nervous. Throughout the course of the day my right shoulder began to tighten up and hurt all the way to my shoulder blade and thoracic spine. I was hoping it was just stiff from the fall but my mind was running. I kept doing all kinds of special tests hoping and praying that I didn't have some kind of rotator cuff tear because the way it was aching was not promising. I popped some advil so that I could sleep hoping to keep the inflammation down. I'm my own worst advice-follower, didn't ice it or anything.

Race morning I woke up at 4:00 ready to rock. I had my usual peanut butter and banana on bread with an ensure high protein drink. I usually am a bit nauseated trying to eat pre race meals because I'm nervous and my stomach doesn't want to eat at 4:30 am, but I was really nauseated this time. I don't know why. My wave didn't start until 8:26 so I planned on getting some HEED in pre race to get my blood sugar back up but I may have eaten too early for this late start.

We got to the race site and the transition was packed. I really didn't know where to put my stuff at all. I stuffed all of my belongings into my shoes or made sure things were well secured onto my bike so that I could find all of my gear. I boarded the bus to the swim start and was ready to rock!

Neil and I sat at the start for awhile watching the pro's get ready. After they started off, we watched each wave before me slowly go by and get started. Its nice not having a mass start but when you're the 16th wave and the waves go every 4 minutes, it feels like an eternity before you get to start! Finally it was my time to go.

My wave headed out to start!

So when we jumped in the water, there was a rope to hang onto on the bulkhead. But no one hung on. The current already began sweeping us down river as we waded awaiting the start. The starter called the girls back as they were way beyond the start line and they would move back a bit but not all the way. I stayed off the front line as I felt like those girls kept pushing past one another and cheating being that far in front. So I started at a few bodylengths disadvantage.

Our wade start in the current, notice how you can't even see the bulkhead because we've already drifted past the start

I was fearful of those first few strokes wondering if my shoulder was going to give me any sharp pains. But I felt nothing and just felt good. My coach wanted me to just cruise the swim so I did. I figured the current was stronger towards the center of the river so I stayed there with one other girl while everyone else made a b-line for the banks of the river. Not sure if this was the right strategy but the swim went by fast and fairly uneventfully. Every now and again I would run into a big patch of seaweed. One was exceedingly large, bigger than me and I swear if you got caught up in it long enough it could have drowned you! Before I knew it I could see the boathouse next to transition and I headed towards the banks. I couldn't believe the finish line was already in front of me. I thought for sure this couldn't be right!

I hopped out and ran up the chute, peeling my wetsuit quickly as I wasn't sure where the strippers were. I finally found them quite aways away almost to the bikes. I definitely had the fastest wetsuit strip ever! Sat down and had two people rip it right off me. It couldn't have taken more than 2 seconds.

Finding my bike was a task but I somehow managed to make it to the right row. My transition was a bit slow both because of the crowdedness and trying to get all my gear out of my shoes. I had a long run with my bike over some gravelly areas in transition and I just focused on being safe as there were alot of other people around. Finally made it to the mount line and I was off! And relieved to notice that we weren't going over the railroad tracks that I had worried about after yesterday's crash.

leaving transition

I felt good heading out but had to get my heart rate back to zone 3. When we got out onto the longer stretches I calmed myself down and road within my heart rate zones. I felt so good. I was flying 24-25 passing tons of people and my heart rate was right where it was supposed to be. I did a lot of work on my bike in the last 10 or 12 weeks since Ironman and I could tell it paid off on this ride. My goal was to be around 2:32 at the best and under 2:40 for a B goal. Wasn't quite sure how big the hills were. There were some rolling hills but nothing really severe, it was just frankly a great course. I really liked it. There were a lot of people to pass strung out along the road and definitely some drafting going on but all in all it was a great course. I think this was the first time that I ever felt strong riding hills. I didn't hold back like I usually would and it paid off. The first 30 miles flew by and I was keeping great pace with an average just a hair above 22.

I had decided to only carry HEED and perpetuem with me, no water. Why? I have no idea. Bad mistake. The HEED was not settling. I wanted to puke most of the front half. Somewhere along the middle of the ride I finally burped and it seemed like things were settling. My back was beginning to tighten up which was really strange considering that it never once did that in all my miles of training this summer. Maybe it was the race intensity or maybe yesterday's crash but it drove me out of my saddle to stretch numerous times.

The wind was definitely out there, although on most parts of the course it was a gusty cross wind. Only a few times were we riding into a true headwind. In the last 15-20 miles, two girls in my age group passed me. They weren't flying and I kept them in sight for a long time, going back and forth passing each other. But I ran out of steam. Mentally and physically. I let them go and I shouldn't have. My back was worsening with every mile and was feeling like a full on cramp in the last 10 miles. I made it back into town, trying to save my bike split and keep it under 2:40 which I did. So grateful to have made that goal. That is an enormous improvement for me, especially on a decently hilly course.

Coming into T2 trying to stretch out my back

I somehow made it to my row again although made some circles back and forth muttering my number trying to find my spot on the rack. I must have looked like an idiot running around saying my number under my breath. My transition was quicker this time although I decided to take my socks off. I hadn't gotten everything off my feet from the grassy/rocky first transition and running like that would spell doom for my feet. I knew I was asking for bloody feet going sockless at this distance but it was better than keeping the grass and other debris in my shoes.

I headed out feeling great. My heart rate wasn't jacked up at all. I was right in zone 3 and it felt like I was jogging. I couldn't have been more elated.

My plan was to keep it zone 3 for the first 6 miles and then if I had it in me, try to negative split and go into zone 4 for the remainder. In my head I split it into 4's. I wanted to see what happened after the first 4 miles.

At first my pace was around 7 minutes and at times slipped down to 6:50's. I looked down at my watch in amazement that it felt so easy but I knew it wouldn't last. I slowed to keep my heart rate just at the very bottom of zone 3. I felt really really really thirsty. Abnormally thirsty. My plan of trying to beef up my calories on the bike was backfiring since I didn't get enough fluids in. But I still was holding 7:15's no problem.

*ouch*

At every aid station I was taking water and gatorade trying to avoid catastrophe but I walked a fine line between drinking enough and drinking too much. As the miles went on, I drank too much and my stomach was cramping bad after each station. I tried to keep plugging along and save my split but it was going south fast. After my last endurolyte, I began to get pains in my left side. For some reason every time I take those I get the same pain in my left side, not a cramp or a stitch, just a sharp pain. Usually I don't feel it until after the race, this time it started during the race.

So here's where staying tough counts and I could have done a better job at it. Mentally, I didn't tough it out as well as I could have. I began to focus on finishing and just getting it over with. I didn't even bother trying to take any nutrition in other than gatorade after the rollercoaster my stomach had been on all day. Maybe thats just what I needed was to get my blood sugar up to get my mind out of the gutter. It was hot. There was a good bit of shade, but it was hot.

The run course itself was nice and I tried to enjoy all the spectators cheering us on but the last 3 miles were tough. The turnaround felt like an eternity away and I couldn't stop thinking about the race being over. I was bummed that I wasn't feeling that strong second wind that I had expected. Instead of that runner's high feeling where you painfully accelerate to the finish, all I felt was an overwhelming negativity and a slowing pace.

But I made it somehow! It felt so good to make the turn to the finishing chute. There were SO many people out there cheering and great music. This race had so many volunteers it was incredible. The clock said 5:47 something when I finished but I had no idea what my time was. I felt horrible. My stomach was cramping, my right shoulder and arm ached badly and as soon as I stopped my back began to seize up making it hard to stand up straight.

I wondered if I made my goal of under 5 hours. I limped through the finishing area and immediately went looking for the massage almost in tears. I usually am too impatient to wait in line for the massage post race but it didn't matter this time. I needed it. They had people outside filling out a little sheet of symptoms and what was going on. I was holding back tears and hunched over. Turns out the little assessment was like a triage system and they took me in right away. I was so unbelievably grateful to them for that. I couldn't believe it.

It took me a few minutes to even lay flat on my stomach so my psoas' were definitely in a state of spasm. As he got to working on me he kept asking which side and to me if just felt like both. When he got in to work on it though, it was all on my right side. Which makes me pretty confident that it was related to yesterday's crash onto my right side.

After a few painful minutes he had me worked out and I was feeling much better. My stomach wasn't sure but I was now standing up straight which was a big improvement. I tried to drink some water and realized that it was pretty painful to bend my right elbow at all. It took me a few minutes of loosening up my triceps to even get my hand to my mouth.

Neil told me my time and place, 4:51:00 and 6th in my age group. I was nearly in tears, I couldn't believe I was that much under 5 hours!

But it soon sunk in. That feeling of, does that really count? Since the swim was so fast, how much did that current account for? Looking back at my florida 70.3 swim time, I was 28:58 so I figure that the current was about a 5 minute advantage (which is what they told us at the race site). So I still feel like I really did it, I went under 5 hours.

But, my season was officially over.

I'll admit it, I wanted a clearwater slot. And I thought going under 5 hours would do it. The competition was fast, like professional fast. And I'm okay with that. If I continue to compete against women at that level it can only make me faster.

So from any experience there has to be lessons learned. Some I feel like I know already and some still need to be figured out.

I've learned the following for sure:

1. More time in the saddle and more hard intervals equals faster riding and makes the bike leg much more fun. All that suffering on the bike this summer was worth it and I can't wait for more. I'm starting to love the bike.

2. Even though I was afraid of looking like a big dork, the aero helmet was worth it and I liked it.

3. I need to toughen up mentally when things don't feel great. I could have moved up a place or two on the run if I would have kept my head in the game.

4. Ironman nutrition is way different from 70.3 nutrition. Don't ever do a 70.3 without water on board again.

Things I'm still figuring out:

1. How to not have a crash the day before the race

2. What on earth is going on with my nutrition and how to make it better for the 70.3 distance

3. How to put up a better run split so I can be more competitive in my age group!

Well, there's still plenty more learning to do as I digest things in my mind. But for now, my first real season in long distance racing is over and it was a successful one. More importantly, I'm finishing with the drive to come back next year and train harder to be where I want to be.

Augusta 70.3!

I'll write a full race report in a few days, but some quick pics and results! I had a huge PR (along with everyone else who did this race thanks to a screaming strong current on the swim). All my bike work paid off and I had an excellent bike split for me although I kind of lost focus and died halfway through it. I tried an ironman approach to my nutrition and it did not work. Had some major GI issues on the run but I still had a decent split.

Overall I'm really happy. I hit my goal splits and goal times but was a little disappointed and shocked at how fast my competition was. The top girl in my age group would have been the 9th pro and the second girl wasn't too far out of the top 10 for the pro's. That makes for some stiff competition for those Clearwater slots.

Overall Time: 4:51:00

Good for 6th in my age group and 27th female overall (including the pro's)

Swim: 1.2 mi (23:45) 1:15/100m 188 overall, 9th in AG

Bike: 56 mi (2:39:43) 21.04 mph 330 overall, 8th in AG

Run: 13.1 mi (1:42:43) ave 7:50/mi 221 overall, 7th in AG

split 1 (7 mi): 4:02:19 7:43/mi

split 2 (6.1 mi) 4:51:00 7:58/mi

Time for off season :)

Pro Women Start

Pro Women

Walking down the ramp to the start!

I could hear Neil calling my name but had no clue where he was!

Coming into T2 standing up since my back cramped up on me pretty bad

Painful run :(

I will write a full report in the next few days...

Thanks for following me along!!!