Island Lake Triathlon Aug 22, 2010

The temperature is changing, the leaves are turning, and the fall races are coming up.

With all of the training that happened this summer, I thought I'd be ready for Detroit 1/2 Marathon.

In a nutshell my summer nostly consiste of 7mile runs at max and lots of triathlon training.

Swim Bike Run....repeat.

Many hours at the lake preparing for this race. The Island Lake Triathlon was the goal.

The night before, chicken, baked potato, and lots pf water. I was in bed around 6:00pm. I do not know how that happened. Woke up around 3:30 am to get ready. Feeling great and strong I began to check off things on my list. Goggles, swim cap, number, cell phone, bike, pump, shoes,etc etc. As I pulled the car out of the driveway arounf 5:00 am, I called my friend. "I am going to forget something, I swear!!" She said to go through each transition---I did, I was prepared.

I hit the road around 5:10am for Brighton, Mi. I turned on my radio and started to JAM out to some music. I was ready!

Before the sun was up, I pulled in. Thank gosh I had my head lamp---life saver. I pulled my stuff out and rolled my bike over to my station. After my number was written on my legs and arms---my heart started to race.

Kira and I sat and watched the calm water around 7:00am, people were still coming in attempoting to register and get a number. Her heart was racing according to her HR monitor. Soon we would be wainting in the water after the first wave.

When I was walking back I hear "Margaret!!" My boyfriend and boss were standing by the fencing waving---now I have a audience.

Waiting in the water was the worst thing ever----unable to know exactly when the airhorn was going to go off. Suddenly my heart raced and I started to swim. Unable to contain my excited I panicked. I began to swallow water, going to the side every second I could. I practiced, and practiced---but this swim was going to be a rough one. People swimming by me, me pasing others----unable to get a full breathe of air. Thinking, "Keep swimming, you can do it! You're almost done, keep going!" This swim felt like 3 miles----and finally I made it to the end, I emerged from the water, ripping off my swim cap and goggles. My legs felt like jelly, and my arms were stiff. I began to transition and cstch my breathe at the same time.

As my head started to spin as I put my cycling shoes---"one down two to go!"

I looked for Kira's bike, I did not see her.

I hit the road---coming out of the transition area I motion for others to go ahead--I was just tired! the cycle was rough at first, the Olympic and men athletes were FLYING past. Their 3 grand tri bikes were just showing off at this point. It was beautiful music to my ears.

I struggled most of the ride, ranging from 13-20 miles per hour. Wanting to just stop. But around mile 10 I finally got into the groove of things. A woman and I were battling on the hills---she'd pull ahead, I would pull ahead.

Once I was in the transition area again, my boss yells, "How much fun are you having right now Margaret??" I said, "Lots"

Soon onto the running portion, I walked up the hill. Calves on fire---I lovely lady asked, "Do you want someone to run with??"

We talked, and began the 3 mile run. I was thinking, "I am a runner, I am a swimmer and a cyclist, WHY IS THIS SO HARD?? WHY AM I STRUGGLING??"

I finished 1:40, I was 5th in my group and 7 minutes away from placing 3rd. SO CLOSE!

My run was slow, and my swim was even slower!

Next year right?

In the end, Kira and I hugged, happy that we finished.

Energy Products

PowerBar Gel Packets

Depending on the texture that you like, 5/5 is what I give this product. I personally enjoy using PowerBar Gel compared to GU packets. The texture is custard like, a bit thick and intense at first, but you'll eventually get use to it.

PowerBar Gel Blasts

UPDATE: Heartburn :(

Just bought these. Thought I'd give it a try, unfortunately I freaked out for a second due to the products ingredients listing:

"Ingredients

C2 MAX ENERGY BLEND (SUGAR, GLUCOSE SYRUP FROM WHEAT, INVERT SUGAR), WATER, GELATIN, 2% OR LESS OF: RASPBERRY PUREE, RASPBERRY JUICE CONCENTRATE, SODIUM ASCORBATE (VITAMIN C), CITRIC ACID, TARTARIC ACID, MALIC ACID, SODIUM CITRATE, GLYCERIN, CARRAGEENAN, LOCUST BEAN GUM, NATURAL FLAVORS, SORBITOL, COCONUT AND/OR PALM KERNEL OIL, CARNAUBA WAX, BLACK CARROT JUICE COLOR. MADE ON EQUIPMENT THAT ALSO PROCESSES MILK."

I thought, O no. But according to the website:

• Wheat/Gluten: Gel Blasts energy chews do contain glucose syrup which is made from wheat, but do not contain gluten. PowerBar Gel Blasts energy chews do not contain rye, oats or barley. If you are allergic to rye, oats or barley, we recommend that you could use Gel Blasts energy chews. If you are allergic to wheat, we recommend that you do not use Gels Blasts energy chews. If you are gluten intolerant, we cannot define Gel Blasts energy chews as a gluten-free product since this is a claim not yet defined by FDA but there is a proposed definition under consideration. Traditionally "gluten-free" simply meant that the product contained no ingredients that were a source of gluten harmful to those with celiac sprue/gluten intolerance — rye, oats, wheat and barley, as opposed to gluten from corn or rice which is not harmful.

• Consult with your physician for more information on food allergies or sensitivities.

So we're good! I'll update on this product soon!

GU Packets

I tried the Vanilla Bean, very different compared to the PowerBar. I did not like these gels. They were hard and hard to swallow when running. The flavor was icky, and the texture was similar to solidified honey.

SportsBeans

Quick and easy to swallow. I was always worried about running with these, because I would smile to car when running, and thought, "My teeth are most likely stained red from these beans" Because I would spit too, and it would be red. Red Saliva=red teeth?!

If you don't want to consume the entire Gel packet or energy bar, these could help towards the last stretch or mile of your runs. I defiantly recommend.

Hot, humid, and sweaty runs. I cant wait til fall and winter.

I miss the winter runs. Those were the best!

Training is going well. I wish I could run more, but I am so tired. I am currently cutting calories to loose the stomach, and drop my body fat percentage.

Carbs, becoming gluten free due to Celiac purposes, I miss pasta, bread, and carbs. I miss eating a bowl of pasta with turkey meat sauce. I miss pancakes!

Carbs, how can I run without my carbs??

Let the summer sweating begin...with an improved mile time

80 degrees, sunny, and humid.

I find that this is going to be a familiar phrase this summer. Thanks to global warming, and extreme amounts of CO2 emissions, Michigan's summer weather is going to be a bit warmer than others. Early morning runs, and a fuel belt.

This summer there will be: 1) T-Rex Triathlon 2) 1/2 marathon Detroit

Two solid goals. With some in between small goals. Cycle as much as I can, and swim as much as I can.

After many months of painful and frustrating stomach problems, I finally went to the Doctor and they diagnosed me with IBS. Irritable Bowel Syndrome. I was already lactose intolerant, and gluten/wheat free as well. So what can I eat now???

I wonder if this will effect my running?

As I continue to understand what I can and cannot eat, and how to manage my swelling stomach, the running is going very well.

Pollen and chest pain?

At the beginning of the running, I was only able to run about 1.5-2.0 miles. I was having chest pain and berthing problems. Was this due to the increase of pollen in the air? or was this due to the shoes I was running in. I was running in my Mizuno Alchemy shoes, which are not stability and motion control shoes. Could that be a possible cause of the chest pain.

Ice, ice, and more ice. Discovering the quick recovery...

I run, then ice for about an hour. I ice all of my shins, as well as where I injured myself.

As well as cycling and swimming as a cardio-recovering activity.

TIP: When swimming, people tend to cross over with their arms when plunging into the water during their strokes/swimming. This can cause extra movement and shifting of the body. Try over exaggerating your strokes and "scooping" more towards the outer sides. As well as try to let your thumbs hit the water first, this is train your arms to not cross to the opposite side. Try it, it improved my swimming time!

Commuter Challenge

I bike as much as I can to work. I bike on average about 40-60 miles a week just for work and shopping. Hopefully not too much rain this month!

New ideas & additions to my life

New apartment, new bike, some new gear, and a fresh start to the running. Those 3 months of indoor biking and cross training really did pay off. My milage time has improved by about a minute. I mean towards the end of my runs in the summer/fall/winter of 2009 before the injury, I would end with a quick mile time. But starting off was rough and slow. I needed to warm up and get in the groove. Now I start with a quick mile time and end with an even faster time. I have heard: cycling really improves ones running, by strengthening the hips and quads.

--- I guess I can look at it as a good thing: Getting injured allowed myself to realize building up to a marathon takes patience and planning. The injury also made me bike indoors strengthing my legs and focusing me on my abs, arms, and swimming.

I do know I will have a cheering partner at my races. The recent boyfriend will be cheering me on as much as he can!

I have now been cooking and recording the new and interesting recipes I create and find at: http://livingglutendairyandwheatfree.blogspot.com/

I want to start a cooking class for kids at my local YMCA. Wish me luck!

I'm back in the game. Detroit, here I come!

Running once again. Its a miracle!

Note: Listen to your body, if it hurts stop, rest, ice. Dont push it, I did that, which led to 3 months of indoor biking & swimming (Did I mention, I was unable to walk down the stairs and cross streets quickly...?)

More soon

No Motivation...

When the warm weather hit An Arbor, I did not have any motivation to start running again. I did some inside running, but just didn't seem to want to jump into it. I am nervous to be honest. I dont want to injure myself again. Plus with school and final projects I am unable to dedicate myself to running.

More specifically, I would get discouraged easily only running about 1 mile every session, but on the other hand, I could bike for 40 minutes--the commute to school and be completely satisfied with that workout. Hitting two birds with one stone!

The commute to school:

Packard sucks! I have two routes.

1) Take State --> Stadium -->Washtenaw -->Platt -->Packard-->EMU total: 15.1 miles

This route allows myself to avoid that transition from Eisenhower to Packard. Almost died there one day. Plus the road to incredibly bumpy and unable to successfully ride efficiently to class

2) Drive (against my new goal) to Gallup Park, ride the B2B to Eastern. total: 16.9 miles

Beautiful route through the woods and somewhat decent road. Almost got hit at the Dixboro transition from trail to road by WCC.

Note to self: Do NOT "guess" what the traffic lights are doing.

Hit count: 2 Wipe out count : 3

Biking:

Biking is fantastic. Meeting new people, discovering new routes. Commuting to school is not bad at all. The only thing that bothers me is sitting in class semi-tired and sweaty, then I get cold because I sweat so much, the cool down is great until I am back to normal. Then I have to layer up!

Summer Goals:

1) Eventually no car use

2) Triathlon

3) Be running 6 milers

4) Loose those body fat, lower 5-8 %

5) Bike up north

Overall: Waiting for school to be done, and hopefully get back to running. New running shoes, new season.

Theres a chick in my class who was a CC runner for most of her life. She was like me, always wanted to go for a run, needed to go for runs. She was running in thw winter, fell on some ice. Now has 3 pins in her ankle and a metal plate somewhere. She is in a cast and unable to run for 6 months. I CANT complain!

Its NOT a stress fracture!

Chapter 3- Diagnosis & physical therapy.

I now can go down the stairs without my shin/leg hurting! That’s a good thing right?

I went to for the Free Running Clinic, a wonderful PT helped me treat or begin to fix what I had done to my leg.

Use the diagram above.

Probility Here it goes:

The muscles attached or near the fibula are "stuck" to the bone and move with it for support. Basically I dealt with shin splints before, but that time the muscles of the "extensor digitrum longus" aka outer shin muscle was being stressed from a) bad support b) not strong enough shin muscles c) running down hill/pounding of the foot and leg.

With this said, the first shin splint "episode" was called Anterior Compartment Syndrome--shin splints. Small fractures of the bone due to the stress of the muscle and it pulling away from the bone. After healing from that I got new and efficient support. This gave

1) More arch support

2) More power to my stride

3) Motion control shoe to stabilize me feet from over pronating.

My muscles felt better. However, due to the fact that I was running a lot on "bad shoes" or inefficient support (arch pain/taping and extra movement) cause my muscles to adjust to the problems---which the body is supposed to do. THEN, with the new support and gear, my body needed to readjust and accommodate itself to the new stuff. So as this was happening two things occurred.

1) Mileage went up too quick

2) Less days of running, but longer run periods. (ie: not running everyday, but 3xweek 7-8.5 miles each run)

Thus causing more time, stress, and exercise on the attempting to readjust muscles. This made them (the muscles) UN happy. Basically I did not allow my body to adjust without extra strain and stress caused by my increased mileage and running time.

Bad move Betty.

NOW, the next chapter begins.

My quads and thighs have exploded in my opinion. A friend said, "When you walked towards me, your legs/things look great, super muscular!!!"

a) I was flattered

b) Slightly embarrassed--but I mean come one I’ve been on the bike for a month now!

Continuing with explaining my "diagnosis"...

As you can see on the diagram above, the soleus located on the back part of your calf muscles (there are different names and other muscles back there too, I just don’t know all of them :-o) this muscle was the muscle that was adjusting itself when I had bad support and when I had new good support. This strain on the muscle with the incorporation of extra use caused it to pull back toward my heel/back part of my calf. This is a natural thing the human body does---it was: bulking: up to support, so the muscles pulled back. This caused a pain in my lower front shin. As of right now the SOLEUS is damaged and that is the pain.

I assume.... to be continued.

Anyways.

Got new shoes.

Best 140 I’ve ever spent. Now I can spin inside with actual spinning shoes. Boo-yaw

Now that I'm broke, it’s a good day.

Note to whom ever reads/to runners:

LISTEN TO YOUR BODY, I feel like runners are notorious for this. We run, and don’t stop. If you have pain, play it safe, rest. Don’t do what I did.

Second, follow the 10% rule. Increase total mileage and daily miles by 10%, this allows your body to adjust to the stress that is put on it.