She's Back!

After the triathlon on Saturday, Camo-Man and I dropped my Dolce off at Little Ade's for a tune up. While I was there, we scheduled my custom bike fitting with Mike Antonini, the owner. Mike attended a clinic taught by Dr. Andy Pruitt, who directs the center for sports medicine in Boulder, CO. A custom bike fitting will enable you as the rider to minimize your movement in order to attain maximum power.

I started my appointment promptly at 10 this  morning. Mike asked me first about my flexibility.

"Yah, I'm fairly flexible." I replied.

"When you pivot at the hip, can you reach your toes?" he asked. I bend over and place my full palms on the ground. Yes, I'm flexible. I didn't walk as a kid. I did somersaults. When I watched TV, I didn't sit on my butt. I did Chinese splits.

I strapped on my bike shoes and straddled my Dolce which was set up in Mike's trainer. The first thing to check was my foot position on the crank of the pedal. He adjusted my cleats on my shoes making sure they were set up evenly. Next he checked my saddle position. With my foot at the 5 o'clock position, he verified the knee forms a 30 degree angle with a large three foot protractor. He raised my saddle approximately an inch. Next he checked the fore and aft of my saddle by verifying my patella was directly over the end of the crank. Again, he adjusted my saddle by moving it aft about a centimeter. He watched me pedal from behind to make sure my hips were not shifting and made some fine tune adjustments on everything we had already covered.

Because of my flexibility, Mike suggested dropping my handlebars to allow more efficient use of my glutes.Yah, I want to use my glutes...tighten those suckers up, man! Plus, it will help reduce fatigue on my quads in the triathlon. Finally, Mike watched me pedal from the front. It's like he could read my mind. As I was riding, I felt as if my feet were much wider than my hips. Mike also thought I had a hitch in my right knee. For a final adjustment, Mike moved my cleats inward as much as possible. I got back on my dolce and spun my little heart out. I felt pretty good at this point.

Mike said I could come back after riding a few miles and he'd make some more adjustments if needed. He also mentioned the possibility of using inserts in my bike shoes. Similar to purchasing the correct type of running shoes if you pronate or supinate, the inserts will help you maximize your power when your foot is working inside your shoes. He also mentioned coming back another time in order to test where I sit on my seat bones and butt size (Ugh, can you imagine?) and get a saddle which may suit me better.

For now, I am happy to have my Dolce back in my garage where she belongs. She's all ready for me to take her out for a spin tomorrow morning....and I can't wait to see how much a difference my custom fitting makes.

Tuck & Roll

Disclaimer: It's probably a good thing only a few people read my blog. Those few people are friends and family who accept me for the awesome things they love about me and they wisely ignore the things that annoy them. For instance, I say shocking things at inappropriate moments. (You will read an example in my Lakeland Race Report.) I flip off friends when they tease me. I'm pretty honest about my feelings and therefore relish a blatant personality like that of RBR.  So, because you are reading this and are probably my family or one of my few friends, you will forgive me for one of my annoying traits which will be displayed in all its glory below. My potty mouth.

Me on the Medieval Torture Device -
The Rack 

I don't know why women love to shop. I really don't. Now granted I may get more pleasure from shopping when it is for me - workout gear, technology toys, new running shoes, or fun things like that - but when you have to take kids shopping for back to school clothes and supplies, the entire affair is quite torturous. Just hang me up in the rack. The only positive note from the whole day was our lunch - soup, salad and bread sticks at Olive Garden - and the book I bought Run Less Run Faster. After six hours of shopping, I was exhausted. I was supposed to participate in the T3 lake swim at 6 p.m., but  I barely got home in time to have dinner...and once I sat down, I couldn't convince myself to get back up.

Instead Camo-Man and I tackled the mounds of laundry which needed to be put away as we watched 40 Days and 40 Nights, starring Josh Hartnett. And I'm sorry, but Josh Hartnett is hot. There is something about his sweet smile and All-American good looks. But, ok, back to the point....

I was finally able to convince my lazy tushy to get dressed and go for my 5-mile run. Because of the late hour, I started my run a little too quickly, without any warm-up. Mmmmm, bad decision number one. My hamstrings were still really tight after my cramps during the run portion of the Lakeland Bi-Tri Classic. As much as I would love to report that I was flying like the wind over the streets of my small little town, alas, I cannot. My legs were tight. The air felt humid and I probably should have taken today completely off.

Some of the streets in my little corner of the world are not very well lit. I try to avoid the darkened back alleys around town, but sometimes the lack of oxygen to my brain causes me to do things which are not very smart. About 2.5 miles into my painfully, slow run, I noticed a car with its bright lights on coming to a stop sign ahead of me. Regardless of what you might think lights on a car coming at you actually causes large shadows on the road - and your mind to go dumb as you stare like a deer in headlights.

"F---" "s---"-beep beep beep. It's definitely a good thing I was a tumbler in my youth. TUCK & ROLL. Yep,  I bit it. My left ankle turned as I stepped on the unfinished curb at the curve in the dimly lit road. I fell headlong on the road, tucking into a nice barrel roll and popped back up. With the exception of a little skin lost on my knees and hands, I didn't think I had any permanent damage. I walked a few steps to walk off the jarring sensation while I watched the car at the stop sign graciously dim his lights and continue on his journey, thankfully not stopping to see if I was seriously hurt. Although I am sure, the driver and his potential passengers were enjoying a belly laugh at my expense as they picture me rolling on the ground again and again. Nothing fuels a workout better than a wounded pride. Now there was absolutely no chance that I was going to cut my run short. Of course, I watched the road a little closer now remembering my fall last August which sidelined my exercise for a week. I certainly didn't want that to happen again since I had just registered for Abe's Amble 10k in my hometown on August 22nd.

So far my ankle seems no worse for the wear; however, I feel a twinge every once in a while and hope there won't be any repercussions in the morning. I guess it's time I get back to running in the morning so I can see the road. Good Lord, could you imagine if I fell in broad daylight? I prayer that never happens.


In hopes that you are well - and that you, my dear friend, were not the person in the car laughing at my expense - I bid you good night from the late night runner with a potty mouth.

DC Rainmaker: Garmin Forerunner 310XT Giveaway

I read a number of blogs to get ideas on my workouts and keeping up with technology. No one covers your gadgets as well DC Rainmaker. He has a fantastic giveaway this week for a Garmin Forerunner 310XT....ummm, I'd love to get me one of those! Then I could pass on my 305 to Camo-Man!

Thankful Thursday

This post means so much more considering the past 48 hours. I am so thankful for my life, my family, and my friends. I am thankful for a loving Father in heaven who will comfort those in need.

I planned a 4 mile run on Wednesday morning with a lake swim that night. My morning run got derailed by an eye emergency with Diva Princess. On Tuesday evening, she flipped a blanket and a sequin from her purse got into her eye. Camo-Man pulled out the sequin, but Diva kept telling us her eye still hurt. I thought the lining of the eye was irritated and told her to go to bed. In the morning, her eye was swollen and red. Finally, after a trip to the doctor, Wal-Mart and back home, I saw a rather large piece of iridescent cellophane stuck to her eye. After a few frantic moments, Diva was finally able to grab the cellophane and got it out of eye. We both did a happy dance!!!! By this time, it was 11 and my morning run was called off. I still had hope for my evening swim, as long as the storm held off.

Unfortunately, life derailed me again. Last week, my friend's husband went to the dermatologist to have a mole removed from his inner thigh. Unfortunately, the news was not good. After a few more tests, they discovered he has melanoma which has already spread to other parts of his body. Instead of getting in a final lake swim, I spent the evening with my friend listening to her go through all of the emotions associated with hearing such tough news. All I could do was sit there and listen. Nothing I could say or do would change the fact that her husband would soon be in the midst of the fight of his life.

So as you can see, not getting a workout in on this Wednesday does not really matter in the whole scheme of things. Please Pray for J. He will need all of the prayers you can send his way.

I am thankful for a strong, healthy body.
I am thankful for an incredibly supportive husband.
I am thankful for 3 daughters who are each so completely different.
I am thankful for a healthy family.
I am thankful for friends who are always there for each other, especially when the chips are down.
I am thankful for medical technology which gives patients hope.

Workout Update

Friday     - Rest day since I only had 4 hours of sleep after having the dance team stay over last night.
Saturday - 4.71 Run/Walk with Camo-Man and Diva Princess on the Morton Bike Trail
Sunday   - 12.12 mile bike ride, 1320 yards of lake swim (yay me!)
Monday  - Firm Cardio Sculpt (legs were too tired to do Body Sculpt), 4 mile run
Tuesday - a light recovery bike ride for tired legs, just under 8 miles. Here is morning bike route:


Tonight I think I am going for a walk with a dear friend. Last week her husband had a mole removed and found out it was melanoma. The doctors brought him in for a ct-scan and blood work last weekend. They are worried the cancer has already spread. The doctor already found a large lump on his hip. Whatever you believe in - karma, Buddha, or our Lord in Heaven, please pray for this young couple as they wait to find out the results from these tests. My friend's husband is fearing the worst.

God be with you all. Be safe, healthy and happy with the time the good Lord has granted us on this planet.

1000 miles in a year

I received an email from a friend who wants to do a 1000 miles in a year. A fitness challenge to get ourselves motivated as well as some of our dear friends. I threw out the idea of allowing any type of mileage - run, walk, bike, swim, skate board, roller blade - whatever it takes to get your body moving.

Problem is - I really don't know how many miles I do in a given week. Naturally, I cover a lot more when I ride my bike. A lot less when I swim. I haven't kept track of my mileage in a while. This will make for an interesting challenge as I watch the miles rack up.

I also tossed out my main problem area: tracking food. Even if I just journal it, I need to write it down and  be very aware of what I'm putting in my mouth. So here's to re-focusing on my goals:

• Exercise
• Tracking Food
• Drinking Water
• No Soda

What about you? What are you problem area? What do you need to focus on?

Facing my Fears

Today I faced my fears....or at least one of them. I looked Lake Windermere, the open, green water directly in the face and swam into its mossy waters.

The Tremont Triathlon Team was holding an open water swim at Lake Windermere....actually, they have been since the beginning of summer...every Wednesday & Sunday nights, but I rarely make it to group workouts. Have I mentioned that I'm commitment phobic? Well, with the Lakeland Bi-Tri Classic coming up this weekend, I decided I needed to spend some time in the open water. Otherwise, it will be another abysmal race report just like last year. OK, maybe it will still be the same, but at least if I practiced in the open water, I'd be somewhat prepared.

Because of my less than stellar swimming skills, I asked my dear hubby (aka Camo Man) to bring out our canoe and to paddle along the route so that I would have a escape hatch if I panicked. I also brought along Sunshine to practice in the open water. She's still on the fence about doing the youth triathlon this weekend. I knew she'd be able to swim the distance if she could get past the mental side of swimming in murky, brownish-green water. I, on the other hand, needed to battle my demons on both sides....mental (yes, I'm totally mental) and physical.

Our group consisted of 12 swimmers. Sunshine and I waited until most of them had started and then took off. The swim is a triangle around Lake Windermere which is approximately 440 yards long. (The swim portion of the Lakeland Bi-Tri Classic is 500 yards.) As we started on the first portion of the swim, I received my first swift kick to the chest....by my own daughter! I guess I deserved it because I keep pushing her to do this tri.  Between spotting the buoys, watching Sunshine and trying to convince myself that I was NOT going to drown, my first escapade back in the water was pretty much miserable. My freestyle was pretty decent. I used the breaststroke or side stroke to spot the buoy - or to catch my breath as I talked myself through my mental barriers - and I would freestyle again. I have to admit that I did flip over to my back one time. I don't know why.....just a comfort zone I suppose.

The sun was a little too bright on the first leg of the triangle

I finally finished my lap. I don't know how long it took, but it wasn't exactly speedy. I stood around with the other T3 members for a while debating what to do. Should I swim another lap? Would I be able to survive? Sunshine said she wasn't ready to do another lap. She was a little freaked out about the swim. We swam to the ropes and back two or three times....and then.....I decided to go for round 2. I mean heck! I made it out there. I might as well take advantage of the time in the water. One lap was just not enough!

My 2nd lap was a lot better. I free-styled most of the triangle with only a little bit of breaststroke while I was spotting. I rested again....and took a 3rd lap.

I still cannot say that I am speedy. I can say, however, that I am trying. I am working on my endurance. I will work on my speed over the winter. I feel a little bit proud of my workout today. I feel like I accomplished something. I faced the murky, green monster and defeated him soundly.

What is your fear or challenge?