Monday Morning Stand Up: Seafair Weeks 6-7-8 + Portland Weeks 1-2-3 2014 Training

For lack of a better way to combine the concurrent training threads, I’m now officially lumping them both together in the headline. The last few weeks have been insanely bizarre. Not only is my sleeping schedule all over the map, but so is my schoolwork and work-work (because when you say it twice, it’s legit).

So my swimming activities are pretty much nil. Same goes with my biking. I’ve finally switched out all the batteries on my speed/cadence sensors and my heart-rate monitor so things should be paired and working well with the Bluetooth dongle and TrainerRoad. I tried riding to work and making it a habit but I find my messenger bag to be quite infuriating. It’s not really worth riding the few miles to and from at this stage. I think when I was still learning to ride it made more sense. I suppose it would make sense now so that I could get comfortable clipping in and out at stops and stuff, but for most of my races I will be riding long distances between clipping in and out anyways. (Maybe I’m just rationalizing myself out of riding to work?)

Week 6 Seafair Sprint Tri/Week 1 Portland Marathon Training:

Monday, June 16: 4.08 mile run, 0.5 mile swim

Tuesday, June 17: Rest day

Wednesday, June 18: 4.06 mile run

Thursday, June 19: Rest day

Friday, June 20: 4.02 mile run

Saturday, June 21: 8 mile run

Sunday, June 22: Rest day

Week 7 Seafair Sprint Tri/Week 2 Portland Marathon Training:

Monday, June 23: Rest day

Tuesday, June 24: 4.68 mile run

Wednesday, June 25: 2.05+1.54 mile bike commute, 5.22 mile run

Thursday, June 26: 1.41 mile bike commute, 4.02 run

Friday, June 27: 10.09 mile run…before work

Saturday, June 28: Five Mile Lake Tri, which served as a season dress rehearsal – 0.25 mile swim, 14 mile ride, 3.1 mile run

Sunday, June 29: Rest day

Week 8 Seafair Sprint Tri/Week 3 Portland Marathon Training:

Monday, June 30: Rest day

Tuesday, July 1: Rest day

Wednesday, July 2: 4.88 mile run

Thursday, July 3: 5.01 mile run

Friday, July 4: 6.84 mile hike up Mt. Si, probably one of the most challenging hikes I’ve completed this season

Saturday, July 5: Rest day

Sunday, July 6: 5.67 mile run around Green Lake during one of the hottest days of the year

Week 9-10 training resolutions:

-I resolve to use my vacation as a partial jumpstart to my tri training. I would actually argue that it is way too late, but I’m going to aim for it anyways. I’ll continue my marathon training and try to add swimming during my leisure downtime and maybe wake up early to run and jump on a spin bike at the Waikiki 24 Hour Fitness. (I don’t think I’ll be renting a bike this time so this is my next best and free alternative, since I already have a membership.)

-I resolve to do as much swimming in Hawaii 5 out of 7 days, with a half-mile minimum. The clear and shallow water will be good for me. I can practice dodging humans and form while working on my tan. And since I’ll have to swim in open water without a wetsuit, it’ll help me regain some of that alignment I may have lost in all of the time I’ve spent out of the water.

-I resolve to ride on my trainer while doing my reading (as much as it is possible for me to still comprehend my reading and still focus on the workout). I would like to get at least 2 rides in while I am still in town, and to ride 4 times in the early mornings while in Hawaii.

-I resolve to continue with my marathon training plan, but giving myself permission to drop one of the easy/short runs, or to break up the weekly long run with half-run sandwiches (splitting a 12 miler between 2 consecutive 6 milers)

What’s really important is that Seafair will be the weekend I return from Hawaii, so it is really important that I at least get *half* of my resolved sessions in. AT. LEAST. I’m sure I’ll survive. I think I will. I think I can!

Lessons learned from the last three weeks:

-Respect the distance: Just because you’ve done the distance before, it doesn’t mean you can attempt the distance (comfortably) without the training. During my last race/open water swim I seriously thought I was down for the count. I’ve never flagged down a safety kayak but I did that morning. I ended up making it out of the water just fine but seriously…I can’t let that happen again. It’s a safety hazard at that point. I need to get in the training if I expect to be able to finish these races comfortably.

-Train before your brain knows what’s going on: Making things dead simple and automatic is the name of the game. You perform what you practice, so take the brainpower out of practice by scheduling everything in advance (as much as possible) so that you can focus on execution. This became apparent to me on race morning when I got my gear ready at the last minute (instead of laying everything out the night before) and then being at a loss of how to fuel before the race (since I’ve made it a habit to train in the morning on an empty stomach). It’s one thing to be self-aware…it’s a completely different story to self-correct.

-If you can’t get the little things right, you can’t achieve the bigger things: Seriously…fueling issues? Can’t get my swim training in? How do I expect to ever finish a 140.6 if I can’t nail the little simple things? 140.6 miles is no joke, and it’s a dream I’ve been chasing for years at this point. If I want to go for it, I’ll need to prove that I can stick to something consistently and get the training in. The more I fumble on these little things, the more the bigger goals are out of reach.

Humble brags from the last three weeks:

-Nailing an A-average across both of my grad school classes, despite my insane schedule

-Getting most of my marathon training in, on point and on schedule

-Still cognizant and self-correcting on my triathlon training mishaps

-Actively trying to make better eating choices, going to begin logging my food intake again

-Still managed to finish a triathlon, even though I had some pretty severe highs and lows during the race

-Raised $215 for my Stand Up To Cancer fundraiser in the first week

2014 Charity Fundraising Announcement: Stand Up to Cancer

Hi folks! It’s that time of year again were I announce my fundraising efforts for the 2014 racing season. Since I have (haphazardly) already finished my first race of the season (with at least seven more to go between now and December) it’s time to unveil my charity of choice this year…

A couple of years ago, I was tested for cervical cancer and received a false positive. The week between receiving the erroneous results and the final results were one of the most nerve-wrecking times of my life. I spent most of that week getting my financial affairs in order, and considering how I’d break the news to people who were closest to me in case the biopsy came back positive. When I received the final negative test results, I felt relieved but I knew deep down inside that not everyone got that second (or third or fourth) lease on life.

Since then, I’ve met a handful of survivors and known of friends and family/friends of friends who have been negatively impacted by cancer. The survivors I know are incredibly resilient and strong people. In honor of those people who are still fighting it today, and in memory of the people who have lost their struggle, I dedicate my 2014 triathlon fundraising season to them. Here are my first 10 people I will be honoring this race season:

  1. Garland
  2. Cardoni
  3. McNamara
  4. McCormick
  5. Repp
  6. Appiah
  7. Kiraz
  8. Schultz
  9. Harvey
  10. Wang

As an added twist to this year’s fundraiser, I will race with the last names of people who are still fighting or have lost their fight to cancer temporarily tattooed to me throughout the season. For each donation, donors can specify a last name to add to my list.

I’m hoping you’ll join me on my triathlon journey this year, and help me fundraise and reach my $2,000 goal by December 6, 2014.

Thanks again for all of your continued support!

Week 4+5 Seafair Sprint Tri Training: Just Show Up

It seems like the weeks just zoom on by. Less than a month to Hawaii…and a month and a few days until Seafair. Oy vey! I’ve been pushing the distances a bit, presumably testing to see if I could even be ready for the Olympic distance instead of a sprint. I think it’d be a really big stretch but I think it’s possible. Should I go for the sprint distance still? Or upgrade to the Olympic? These are the thoughts that plague me. Small potatoes. I can’t even seem to get any swims in, so maybe an Olympic is still too ambitious. Maybe this week I could focus on getting more swims in. Who knows? What does it matter? Why can’t I just swim/bike/run? I like hiking so much. Can I substitute my long runs with long hikes? I’m just conditioning my legs right? (The answer is wrong, by the way.)

The theme of my last few weeks is ‘Just show up.’ I guess that’s pretty similar to ‘Just do it’ but there’s a different sentiment to it. A few years ago I took a meditation class and the lesson for us that day was that you could effect a pretty big shift in dynamics by just showing up. Your mere presence can make a difference to someone else. Or sometimes, all you have to do is just show up for yourself — as is the mentality with my training. I’m showing up to reach my goals, incrementally.

Today was one of those days where that lesson of ‘Just show up’ reared its head. I was laying in bed last night (Saturday evening) and browsing a local triathlon meetup group here in town. I’ve been feeling a bit blasé about cycling lately (nothing less than 15 miles is worth getting dressed for….?) so I wanted a change…I wanted to ride outside instead of riding on my trainer, which has been getting incredibly boring. I knew that I was too caught up in my head about cycling in the city ever since Ron’s accident, so I decided to follow a route I saw on meetup just south of Seattle. I got everything prepped, set my GPS, and headed out on my adventure of the day.

On the ride, I thought a lot about my reticence to ride outside more often. I thought a lot about how silly it was to think I could forget how to use my clipless pedals. (Turns out that I still remember how to use them!) It felt great having the wind in my face and it was a beautiful day out. However, the trail was eerily quiet. I remember seeing that there was a 50% chance of thunderstorms and figured that I would just chance it. Only chumps stay at home, right?! It was pretty nice for the first third of the ride. I saw a group of long-haired touring cyclists on the road with panniers and sleeping bags. I envied their lack of compression gear and clipless pedals and the way their hair flowed in the wind with a touch of “I don’t give a fuck.” It was nice. We exchanged pleasantries on and off as we passed each other and took breaks. I thought a lot about forgetting my RoadID and riding across railroad tracks. Always perpendicular, never parallel. I’ve seen too many cyclists crash on rainy days in Seattle and I’ve done my fair share of reading about riding in wet weather.

A few sprinkles came down. Didn’t seem like a big deal. My jacket was waterproof. I would actually tag it as water resistant at best, because when someone turned on the firehose I was soaked TO THE BONE. I knew that if I stopped for too long I’d definitely get cold so I made it a point to keep pedaling, no matter how slow I was going. At some point the Interurban Trail signs switched from Tukwila to Kent to Auburn, and even though I didn’t make it to the city center, I decided to turn back around. I was getting tired and I knew that 1) I still had homework to do when I got home and 2) I could always come back for another ride on another weekend. No big deal. On my way back I managed to fumble while clipping out of my pedals…uphill again…and so I crashed. I was about 20 yards shy of oncoming traffic. Some pedestrian trotting along with his umbrella made eye contact but since I got up just fine he kept moving. I have a small cut in my palm and it’s still a bit more, but it beats shattering a shoulder.

I pedaled back towards home base. All I could feel was the squish in between my toes. I felt like I was swimming with my bike. I was soaked from head to toe. I don’t have any fenders on my bike so I was pretty sure that I was getting pretty dirty. At least I finally learned how to ride clipless, otherwise the ride would’ve been really dangerous on slick medal pedals. I kept going and then in my field of vision I saw a downed cyclist. He had faceplanted into a railroad crossing that happened to pop out from a turn and he was lying in a small pool of his own blood. I saw his bike to his side and an oncoming train, so I rushed to clip out of my bike and signal the train conductor to stop. After ensuring I got the conductor’s attention, I turned my focus on the rider. I asked him how he was doing and if I could help. Moved him off the tracks and saw that he was in pretty bad shape. Didn’t look like he had any broken bones and he seemed to stand okay. We moved his bike to the side and the train took off. I stayed with the rider since he seemed like he was pretty shaken up. I handed him my water bottle so that he could clean up his face and mouth a bit since he was bleeding a lot. It seemed really painful but nothing life threatening. I saw that he broke his tooth so I went back to see if I could find the fragment. Nothing.

I went back to him and asked if someone knew he was out riding. I asked if he knew someone that could come get him and if he knew that number by heart, and he said yes. I tapped out the phone number and dialed. His girlfriend was understandably frantic but I tried to assure her that he was banged up but nothing life threatening, and that we would need her to come pick him up. I moved him away from the scene (we were at a weird part of the trail that was inaccessible by vehicles but somehow navigable by every single train car south of Seattle) to somewhere more quiet and along the road so that it would make for an easier pick up. There, he cleaned up some more and we chatted a bit. I tried to keep him calm but he was obviously very scared and the shock and adrenaline was beginning to wear off for him. His girlfriend peeled into the parking lot, threw his bike into the backseat, loaded him into the car, and headed off to the emergency room and I headed back on my way.

In hindsight, I was glad that I turned on my GPS. I generally track all of my workouts live with RunKeeper, and recently I had downloaded the RoadID companion app for the safety beacon feature. A couple of times during the whole ordeal the safety beacon countdown timer began beeping and it gave me assurance that if I were ever met with a fate like this rider, that someone would know that something went wrong. I really shouldn’t have forgotten my RoadID and will probably never forget it ever again after a day like today. ‘Just show up’ had a whole new meaning after today. It’s one thing to be on course while helping a fellow racer with dehydration, like during my last Seafair triathlon. It’s another thing to be in the right place, at the right time, with the right training to help.

Speaking of which, I should really look into the wilderness first aid classes. That was something I wanted to do this summer. With all of these hikes and future backcountry/sidecountry skiing I plan on doing, it is always better to be prepared.

Week 4 Seafair Sprint Tri Training:

Monday, June 2: Rest

Tuesday, June 3: 5k run/39:47

Wednesday, June 4: 10k run/1:25:24

Thursday, June 5: Rest

Friday, June 6: 5k run/38:16

Saturday, June 7: 3.16 mile hike/1:07:28

Sunday, June 8: 5k run/41:24

Week 5 Seafair Sprint Tri Training:

Monday, June 9: Rest

Tuesday, June 10: Nothing :(

Wednesday, June 11: Nothing, again. Work and school got really busy!

Thursday, June 12: Nothing :(

Friday, June 13: Feeling like a lame duck

Saturday, June 14: Make up a week of sloth with a killer 7-mile hike up Poo Poo Point. Will definitely hike this one again. This was a great workout, and the view was pretty spectacular! Need some better shoes or insoles…I could feel it in my knees on the way down. Definitely don’t want to feel those twinges ever again in my legs.

Sunday, June 15: Had my explorer helmet on and went for a nice long ride along the Interurban Trail, from Tukwila to Auburn and back. I will definitely make this a recurring route. I really liked it!

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