Friday, January 21, 2022

Great Floridian 1/3 PTO Race - 10/24/20

 We moved out of Kailua home on September 9th and moved into a hotel in Honolulu for 10 days.  We kept the bikes with us and brought the Kickr along as well so I could keep working on the come back.  I was figuring out how to run again decently well.  It involved a lot of stretching and rolling.   We left for the mainland on September 19th, spent a few days visiting with family in LA and then started our road trip to Florida.  Needless to say there were a few weeks in there with very spotty and low volume training.  I was enjoying running around downtown and had worked my way back up to about 8 miles reportedly "continuing to feel better and better".

Once we were kind of settled in FL - read we had our suitcases, bikes and the Kickr (none of our actual
household goods yet) - I resumed training with the goal of seeing if I could be ready to give things a go at the PTO sponsored pro race at The Great Floridian in Clermont.   I strung together 2.5 weeks of consistent training, I did some hill reps and my legs "felt great".  The race was free for pros and just an hours drive from home so we said why not, the only way to get experience racing in the pro field is to go and do it.

Race Morning I was more nervous than I think I've ever been.  Maybe I was possibly more nervous for my first ever tri or my first ever Ironman, but I was literally shaking and I could feel my HR creeping up.  Andrew was with me the entire time and I saw a good friend near the start line that asked if she could give me a hug.  Yes, absolutely yes, anything right now to attempt to calm down.  I swam briefly in the lake the day before the race, it was my 1st time in a central Florida lake and I was nervous.  The water was murky (this was def not Hawaii!) and the were grasses/weeds off to the side of the swim area...seemed like perfect gator territory.  It probably only made me more nervous for the race day swim!

I lined up with the ladies in ankle deep water and waited for the starting gun.  With this being a 1/3 distance race there were a # of pros from different backgrounds - short course all starts, long course phenoms ready to battle at this unique distance.  The swim went out fast and I help on for the first couple
of buoys.  I stayed with another pro or 2 for the 1st 1/2 of the swim and then lost touch.  The thought of gators kept me swimming hard!  I came out a couple minutes after the next pro, but hey I was content with that. She was leaving T1 as I was getting to my bike.  

I headed off on the bike confident in my strength and ready to have fun.  The fun was quickly interrupted by the amount of traffic we had to deal with.  Some of the bike course had us crossing 4-6 lane roads with minimal traffic control.  There was one point where we had to make a right turn and athletes were all over the place compared to the cars in the right hand turn lane - some coming up on the left of cars and other on the right of the cars, all while traffic was coming straight through the intersection.  Mind blowing.  At that point I think I went to safety over riding hard.  This was easily the most dangerous bike course I've ever raced on.  At one point going up hill a huge pickup pulling an even larger pontoon decided to start passing the cyclists and giving little to no room.  I guess that's Florida roads.  Once we were in the hills and on the backroads it seemed a bit better traffic wise.  I was having a hard time getting into a rhythm and for one of the few times in my life I could not wait to get off of the bike.  As I made my way back toward T2 I keep downhill through a neighborhood the went into a sweeping left hand turn.  As I looked ahead while making my way into the turn there was a large landscaping truck pulling a large trailer of equipment that was coming into the turn smack dab in the middle of the road.  I didn't even make a conscious decision, it was like my body just decided we were aborting the turn and not getting run over so I hit the curb while slamming on my brakes and flipped over my handlebars. Garmin Fenix 5s+ watchband snapped, handlebars were crooked and my mid back hit the edge of the curb - other than that I was ok.  I got back on my bike and peddled the last couple miles into T2, shook up but ok.

In T2 Andrew and a couple other pro family members were right there as I was getting my run shoes on.  I said something along the lines of holy hell, that was the most dangerous bike course I've ever been on.  They said they were still waiting for a few more female pros to come and to get on my way.  Turns out one got side swiped on the bike course and a couple others rode off-course.  I got myself sorted and out to the run course as quickly as I could.

The run course was nice and on a paved trail with a decent amount of shade.  I set out running not sure
how my hip, pelvis, groin would react.  It felt ok, not great, not bad.  I couldn't really open up my stride but I was running faster than 'easy' and I was holding it together.   The out and back in each direction gave a chance to see other pros (miles ahead of me) and come back through the transition area where most of the support was.  It started to get warm out there but I was able to hold onto my pace and cross the line in 1-piece.  

Overall, I was super glad to get this race under me and have the experience.  It was far from my best day, but it was the best day I could put together at that point.  And given that I couldn't run just a few months earlier I was super happy just to put together a decent run after a bike.  This race gave me hope, hope that


if I kept doing 'the things I needed to and I kept the patience' I would be back.  I obviously flared things up a bit because as I read through my TP notes for my workouts during the week following the race I noted "felt fine" - which means eh, it didn't feel good, but it wasn't bad enough to stop me.  

This race at least gave me the confidence to proceed onward toward the rescheduled Florida 70.3 in Haines City.  I had just about 2 months to get ready for it and I wasn't working yet so I set my sights ahead and vowed to keep up with my hour of stretching/rolling/PT exercises every night to keep my hip manageable. 

Next Up: Spoiler Alert! The reschedule FL 70.3 was cancelled due to COVID...


Thursday, January 20, 2022

Malaekahana TT Race Report + More - June 6, 2020 and June 7/8, 2020

We were lucky enough to still have this individual TT still take place on the island of Oahu amid COVID.  It was originally scheduled as the Hawaii State Championship, but with limited and difficult inter-island travel it lost that designation.  The course was changed in the days leading up to the race, making it a point to point race instead of an out and back - major bonus! Pulling U-turns in any race are a pain, especially a TT.

Andrew and I debated about taking the trainer with us in the AM or warming up at home before driving over toward the race start. We ultimately decided to try and get there early enough to just warm up on the roads.  We only had 1 dumb trainer at the time and with out start times only 2 minutes apart it would have been difficult for both of us to get in a good trainer workout.  Turns out we were running late, took us a bit to find somewhere to park, and our warmups consisted of a few out and backs with pick ups and about a 5 minute spin over to the start line. 

I had a few goals going into this race - go sub 1-hour, catch Andrew (he was starting 2 min before me with only 1 other athlete between our starts), and finish with a power average of at least 230w.  I had been feel off at times going into this race, shortness of breath and clamy/feverish, symptoms weren't very consistent and would come and go.  I couldn't for the life of me figure out if it was allergies or what. Some workouts were cut short, some were skipped but I asked my body for one more big effort for this race and then promised to back off a bit since all other races were postponed and we had a big move looming and lots of island adventures to have before we left.

I gave Andrew a good luck kiss and watched as he put his head down and had a great start (no bike holders due to COVID - this was a foot flat start).   He'd been training hard and well for Hawaii 70.3 and since COVID hit he'd been doing a good amount of riding with me.   I knew I had my work cutout for me if I was going to attempt to catch him.  I waited patiently as the athlete between us took off and then I was on the line.  I knew I had a couple very strong ladies coming up right behind me, so it was important to get out fast and strong and be out of their sight line by the time they started.

I was off and the watts came easily.  I had Osmo in my Torpedo bottle and a few caffeinated gels stashed in my bento box.  I had taken some espresso gel shots right before my start so the engine was caffeinated and ready to work.   I had to dial back the effort as 260w was feeling fine and easy in the early minutes but I knew if I held that effort I'd pay for it near the end.  I backed it down to a more realistic 240ish and stayed as aero as possible.  I began passing other athletes pretty early on.  As I made it passed the half way point and the finish line of the youth race things became a bit more desolate. There were a couple stop lights we would be riding through with spotters and volunteers positioned to help us make it through safely.  I love working hard on my bike, and the chance to do it on the road with legit competition was awesome.  I was in the zone, pushing watts and holding watts that I doubted with the up and downs of the lead up to the race.  

As I neared the 24.9 mile mark (40k) there was no sign of the finish line.  That last bit of digging and pushing to the line (only a 1/4 mile down the road) was mentally tough but Andrew was in my sights at that point and I knew I wouldn't physically pass him - I was running out of course - but I had definitely made up the time and beat him.  This was of utmost importance because he got me by a few seconds at the 12 mile TT earlier in the year.   I crossed the line in 59:12, over 25.1 miles with an average power of 240w and normalized power of 241w.  Biggest goal was going sub 1 hour for 40k, and I had gone sub 58:xx for 40k, I was thrilled and surpassed my own power goal (it was one of those racing out of your mind experiences - my body just did what I trained it to do).  I was 1st OA female and 10th OA finisher including some very fast men. 

As I coasted around after crossing the finish line I was just following Andrew, when he slowed to pull a U-turn he was shocked that I was right there behind him :P Success!  We pulled off by some friends and waited for other friends to finish their TT before heading over to the only resort on that side of the island to refill water.  Once we were all refilled Nick graciously decided to pull us the 25 miles home.  I was more than happy to suck wheel on the way home.  We did eventually fall into a rotating pace line to give him some help.  Just a few miles from the cars I lost by big ring - and was stuck in my small ring.  Loved that bike (the Felt IA FRD) but good gracious we had a lot of mechanical issues together.

Andrew and I loaded up the bikes and headed over to pick up a take-out breakfast order from a place we'd been wanting to try.  We took it easy and napped before heading over to Kailua Beach Park for a little 1 mile open water recovery swim.   My legs and body were tired but I felt good.  Sunday was an off day before getting back to the grind on Monday.  I had a bit over an hour run scheduled for Monday.  I knew going into it that may legs may feel fatigued from the race on Saturday but just listen to the body and do what I can.   I held back the first half of the run, planning to pick it up the 2nd half as long as I felt good.  We let me tell you after the first 30 minutes or so my legs were shutting down.  My notes in TrainingPeaks stated that I felt like I was at the end of an Ironman.  My hamstrings and glutes were not working in any coordinated manner and my adductors were trying to help way too much.  I didn't have pain, running just felt disorganized, physically uncoordinated and like it was taking a ton more effort than it should.  I dodged my way back toward home as I passed the District Park and saw some friends meeting up pre/post run.  I was frustrated, I had tears in my eyes and I just wanted to get home. 

Over the next couple of weeks deep hip and groin pain set in to the point I could barely move without pain.  Standing up after sitting was excruciating and attempting to run was a joke.  I took it easy, we'd try going for walks but even that was painful.  I was diagnosed with athletic pubalgia, and at the time I went with it because that would heal, that would get better and I could get back to where I was just a month before at the fittest and fastest I'd ever been.   I knew deep down it was likely more but I had to give myself the chance to rehab myself out of it.

Up Next: My first pro race at the PTO's 1/3 Distance Race at Great Floridian (after a cross country move and working hard on a return to run program)


Sunday, March 29, 2020

2020: Postponed, Rescheduled, Cancelled (Ramblings)

What should have been my last big workout before my pro debut became a weekend of baking, riding a more moderate 4 hours on Saturday followed by a run and a lot of puzzle-ing.  I'm sure just about everyone reading this has had their plans for the first half of the year up ended due to COVID-19.  Yes, it's a disappointing and frustrating and all of the things, but I'd much rather hit the pause button than see even more people sick and our healthcare system even more overrun.

I had grand plans to make a quick trip to Galveston the first weekend of April for Texas 70.3 followed by a big trip at the end of April to Houston for Ironman Texas, then hop over to St. George to spectate and sherpa Ironman St. George and then hop on over to Virginia to ride Skyline/SkyMass, visit family and friends and cap off the trip with a wedding.  Well all of those events have and been postponed/rescheduled.  I realize the biggest blessing of taking my pro card this year may be that I haven't really lost any money yet on all these changes, just a lot of airline credit now with United Airlines.

My last true big training weekend was the day after we found out Texas had been postponed. Andrew had a sprint triathlon that Saturday up on the North Shore of Oahu so I went and supported him for the morning and then rode some Pineapple Hill loops before riding home straight into a headwind the entire time.  To be honest watching everyone race had me super mopey.  I didn't want to race that sprint, I wanted my races, my shot at toeing the line of Ironman in the professional field.  After a bit of mopiness and an exciting race I was at least motivated enough to get my 100+ mile ride done.  I was grieving the loss of the plans I had made, the time I had put into preparing for those plans - both physically and mentally.  I think effort wise I put more in mentally preparing to show up at that start line than I ever had before.  The physical part was hard work, but not much different than the hard work I'd put in all the years before.  Sure it was more hours and a lot more time in the pool, but I was enjoying it and looking forward to seeing the results of the work I had put in. 

Just as all the pools were closing we were able to get 1 more swim in at a pool on base and ever since then a slight lingering ear issue became a full on ear infection.  After a great telehealth visit with my PCP and some antiobiotic ear drops it's finally on the mend.  Since the pools are closed and the water hasn't been great for OWS it has made it a bit easier to stay out of the water and actually let this clear up.  But to be honest, swimming is probably the thing I miss the most.  Since the end of December I've been doing 3-4 Tower26 swim workouts per week + 2 nights with Kailua Masters.  I feel stronger in the water and I'm excited to see how that plays out once we're able to race again.   In a few days I should be good to jump in the ocean so I'll hit the open water as soon as I'm able and try to keep some of the swim fitness and feel for the water going.

So here we are with no races in the foreseeable future and the June/July/August - heck rest of 2020 races -with a big old question mark and potentially on the chopping block.  For now I figure I stay the course training wise.  Dial things back just enough that I'm not overly stressing the body, but stay ready to put in a couple Ironman builds when the time is right.  As for coaching, for right now this is how I'm also handling most of my athletes.  Now that we're seeing it's going to be quite some time before any of us race we'll change things up a bit and perhaps spend more time developing their limiters, if that's something that excites them.  Unfortunately, for us swim limited folks we'll just keep doing bands and core work like it's our job. 

Earlier this year, we finally launched Vertex Performance PT. I do offer virtual appointments- just saying.  We haven't done much with it since launching the site and doing some 1 off sessions with friends.  The ultimate goal is to have a physical space and real business once we settle down back on the mainland.  This pandemic definitely has me rethinking.  As a business I understand wanting to stay open - but really 1-on-1 hands on physical therapy isn't essential for all that many cases (yes, absolutely there are some scenarios where it's needed) but in a time like there there's not much you can't do for yourself if we just video conference and address your restrictions/impairments.  Considering this virus can be transmitted by asymptomatic individuals, working in a physical therapy office becomes slightly terrifying. The outpatient office I work at here on Oahu was closed all of last week, because we had had a patient who was in on the 13th that tested positive for COVID-19.  Now I have a moral/ethical dilemma in front of me - do I go in and potentially expose myself, bring it home and potentially expose Andrew, etc etc.  Hopefully, we'll both be fine if or when we do come across COVID-19, but who really knows, nothing is for certain with this novel virus and most of all I'd hate to pass it on to someone more vulnerable.  Completely TBD yet on if, I'll actually return to work ( I want masks, I want gloves, I want refilled hand sanitizer, I want guaranteed sick leave if myself or one of my PTAs becomes ill, I want screening at the door for incoming patients, I want space to be appropriately distanced from anyone else in the clinic, etc).  I probably won't get these answers until or unless I go in on Monday.  The other side of this raises a whole new issue to consider when or if we do open a physical clinic of our own on the mainland.  Outpatient physical therapy - not quite essential medical services - definitely grounds to build our virtual consult, treatment and coaching services with our online platform.

Overall, I feel super lucky to be weathering this storm in Hawaii, with my love, and not be in a financial pickle due to all the craziness.  If this had happened at this time last year I wonder to myself if I'd sneak over to my friends house and/or just move in with them for ease and practicality.  I can't imagine being stuck isolated in my apartment, alone, for an undetermined amount of time in Virginia.  If any of you are in that situation hit us up on House Party - we'll hang out with you (just remember we are 6 hours behind EST).  There will be a start line to toe, there will be finish lines to cross, celebrations, travel, etc all in our future.  What's important in the here and now is staying as healthy as possible, helping keep our communities healthy, and encouraging others to do their part with social distancing, self isolating, etc as needed to help decrease the rate at which this is spready.  As an aside, I hope this teaches everyone a good lesson about just staying home when you are sick.  I'm sorry I don't find it heroic to push through a day in the office when you are unwell, especially when your job involves touching people, all day!  Our finish line looks different than we're used to right now, but we'll get there.  Stay healthy, stay happy and do something that makes you smile everyday.