RnR Las Vegas Marathon, Merry Christmas, and Happy New Year!

December started with a bang.  The Rock n Roll Las Vegas Marathon.  Las Vegas is always fun for a weekend.  What happens in Vegas....
Well in terms of the race, I set another post ACL reconstruction PR.  Now I need to work on getting back to sub 4 marathon.  Perhaps at my next race, the RnR Arizona marathon on Jan 16th.
My Christmas was fun, again Vegas this time with the family.  Now I'm getting ready to go to Miami for the Orange Bowl.  My school Stanford finally made it to a big time BCS bowl.  They're gonna beat Virginia Tech on Jan 3rd!
Finally in terms of my Ironman training, the biking and running is on target.  I ran 20 miles yesterday.  This morning was a nice 2 hr bike ride.  The swimming is falling a little behind schedule.  I've been distracted with the Holidays and going on trips.  Also I've been focusing on my running, working on both speed and endurance.  I'll try to get motivated for a swim session this evening, before leaving for Miami tomorrow.

16 months Post ACL Reconstruction: Rock n Roll San Antonio Marathon

Well I managed to set a Post ACL Reconstruction PR.  It's still 30+ min slower than what I ran before my ACL surgery, but I am encouraged by the fact that I'm improving.  For the early parts of the race I was running 8:30 min /miles.  I slowed down a little after the 13 mile mark, and then more at about mile 19.  I think with more mileage I should be able to build up my Cardio and Musculoskeletal systems to maintain my race pace for the entire 26.2 miles.  I like running in San Antonio.  The weather is nice and cool.  The people are friendly.  I was sore yesterday, but today I'm back at work and feeling good.  I'll get a massage today and start preparing for Rock N Roll Las Vegas Marathon in 3 weeks.
I will pick up my bike today from the shop.  After an entire Ironman season, my bike needed major work.  It should be good as new since I'm replacing the chain, gears, cables, etc...
I will also attend my first Ironteam swim practice of this new season.  Can't wait to meet old friends and new teammates.

IM KONA, RnR Los Angeles Half Marathon, Marine Corps Marathon

October was a busy month.  It started with IM Kona.  To be exact, I was attending the Ironman Sports Medicine Conference in Kona for the week leading up to IM Kona.  This was the best medical conference I had ever attended.  In addition to the most recent medical updates on Sports Medicine, we had coached run and swim clinics.  I had shipped my bike with Tri Bike Transport so I was able to ride the Queen K out to Hawi.  ( I rode out of Kona one day and on another out of Hawi)  I was so glad to have the opportunity to actually run on Alii Drive, bike the Queen K, and swim in Kailua Bay.
I met pros such as Chrissie Wellington, Michael Raelert, and Faris Al-Sultan.  My Team in Training Honored Teammate Kyle Garlett also spoke at our conference.  He was warmly received and his story of overcoming cancer and going through a heart transplant to arrive to compete at Kona was truly inspirational.  I also had a close up view of the race since I was a medical volunteer in a medical van on race day.  Without going into all the details it was a great experience and a great way to give back to the Ironman community and all the volunteers who have helped me during my races.

Back in L.A., I ran the Carson Reverse Triathlon, the Rock n Roll LA Half Marathon, and then on Halloween the Marine Corps Marathon in D.C.  I ran the fastest Half marathon since my ACL Reconstruction in July 2009, about 10 min off my PR.  I ran OK during the MCM for the first 20 miles.  But I had tired legs the last 6 miles and finished about 20 minutes off my goal.  But it was a great sight-seeing tour of D.C. and I totally enjoyed the MCM experience.  Posing for a picture with my finisher's medal in front of the Iwo Jima Memorial was awesome.

Yesterday I managed to snag a 2011 IM Florida spot.  Yeah!  I'm also registered for 2011 IM Louisville, 2011 Vineman 70.3, and I'm planning on the Full Vineman 140.6 as well.

Up next Sunday is RnR San Antonio, site of my marathon PR... Stay tuned.

Ironteam Year 3: A New Beginning

Team in Training is an amazing group of dedicated people.  I work in the medical profession, so I encounter people everyday who are dedicated to their work.  However for many people in healthcare, it's just a job.  They will work together as a healthcare team to get the job done.  Quality matters.  Patient care matters.  But there is a significant difference between dedication to a job and dedication to a voluntary cause or organization.

The people I have met on the Ironteam these last 2 years have been very amazing.  They've raised a huge sum of money for the Leukemia and Lymphoma Society.  Some did it to honor a family member or a friend battling Cancer.  Others did it for Honored Teammates who have had to battle this disease.  The team is there to support each other through good times and difficult times.  In many respects, the Ironteam is a large family.  We've got each other's back.

Recently a part of this family was lost.  My Ironteammate Brian M. lost his Dad last week.  His Dad's long battle with Cancer finally came to an end.  Brian has completed 2 Ironman Triathlons in honor of his Dad.  My thoughts and prayers go out to Brian and his family.  But I know that Brian's father's ideals and values were passed on to Brian and he in turn will pass it on to his kids.  In this way, the Circle of Life is continuous.

I want to continue to work with these amazing people.  I have signed up for the Ironteam again.  Ironteam Year 1 was cut short due to my knee injury and subsequent surgery.  In Year 2, I reached my goal of becoming an Ironman at Louisville.  In Year 3, I will train harder and look to improve in all aspects of Triathlon at IM Louisville.  I know that this year, we will have new coaches and many new teammates.  But I already know that these people will be "Amazing."

Marathon Maniac: Back in Training 20 miler

Well now that Ironman Louisville is in the rear view mirror, I can look forward to my fall marathon season.    My first fall marathon is Marine Corps on Oct 31, 2010.  Followed quickly by RnR San Antonio on Nov 14 and RnR Las Vegas on Dec 5.
Today I ran with my running club, AREC in Long Beach, CA.  I've done some short 3 and 5 mile runs with AREC on a few Wednesday nights over the past year.  But today was probably the first Saturday marathon training run I've done with my running club since I started Ironman training in 2008.  It was nice to see old friends and meet new ones.  Our club has probably doubled in size in the last 2 years.  During today's 20 miler, I ran for long stretches with a young female Urologist who just finished her residency, another runner who has run numerous marathons and whose PR is close to mine, and then another runner who is training for his first marathon.  I enjoyed their company so I picked up my pace to keep up with them.  I was running 9:30 pace for most of the run, although my legs started to get very sore during the last 5 miles or so and I slowed down.  I gutted out the last couple miles.  I guess my legs are not fully recovered from my Ironman 2 weeks ago.

I wore my Ironman L'ville shirt and hat, and got a lot of props.  Many wanted to know what it was like.  I told them its tough and at times miserable during the race, but the finish is awesome.  The sense of pride and accomplishment is priceless.  As for L'ville: Hot n Humid.  Would I do another Ironman?  Probably Yes.  I think I've caught Ironman fever.  Would I do L'ville again?  Perhaps...

2010 Ironman Louisville Race Report

2010 IM Louisville will be remembered for the heat and humidity.  The LA Ironteam got up early and we went over to the transition area to set up the bikes and drop off our special needs bags.  At this point it was already in the 80s.  Coaches told us not to pump the tires and leave them alone.  I saw my teammate pump his tire, it was only 90 PSI.  So I pumped my tires.  It too was about 90 PSI, so I pumped it to 115 PSI.  I did worry that I might have jinxed myself and now I'll end up getting a flat for not listening to the coaches.  Then I saw Ale collecting the special needs bag as a race volunteer and I got a nice hug from her.  I told myself I'm going to have a good day.  We went over to the swim start and I could already feel the heat and humidity.  I got body marked #66.  Then I was so happy to see that the Ironteam was right near the front of the line.  Our spots had been saved by family and friends of LA Ironteam.  Yea!
The next hour or two passed too quickly.  Before I knew it I was facing the start of my first Ironman race.  Shortly after 7am, I jumped into the Ohio River and began my 2.4 mile swim.  The water was warm, about 85 degrees.  I tried not to panic as I started to get bumped and hit by faster swimmers coming up behind me.  I tried to stay away from the legs of swimmers in front.  Although I was annoyed by swimmers hitting me and swimming on top of me, I eventually learned to accept it.  I told myself that it was just my Ironteammates tapping me and saying "Go Team".  So everytime I got hit, I said "Go Team" and it felt so much better.  Before the end of the swim I must have said "Go Team" at least a hundred times.  I felt very lucky to be swimming in a nice warm river at sunrise. It was actually fun.  I told myself this is the best part of the whole day, at least until I cross the finish line.  I was a little confused by the buoys, so I probably swam a little zig-zag pattern.  I didn't push myself too hard on the swim because I knew I still had over 138 miles of racing to go.  At one point in the swim I started to have leg cramps.  I tried not to panic and not think about being out in the middle of a river where I could not stand or easily get out.  I told my mind/ body to relax.  I kicked less and just pulled with my arms for a while.  Eventually the leg cramps subsided. Thank God!  I finished the rest of the swim uneventfully.

2.4 miles ( 1:42:12)  Division Position: 368

T1 (10:43)  I felt like I had entered a sauna when I went into the changing tent.  It was actually a bit hard to see and to breathe.  Eventually I found an empty chair, sat down, and started to change.  After getting sun-block applied by an eager female volunteer, I made a quick pit-stop at the port-a-potty.  Then it was off to the bike.  I was glad to see there were still plenty of bikes on the rack.  (Probably due to the time trial start.)  Louis was there to take some photos.  I ate a Power-bar and took off.

The bike ride was notable for the stomach cramps I had to deal with in the first couple hours.  Perhaps eating the Power-bar in T1 wasn't a great idea.  Or perhaps it was the time zone change disrupting my GI  cycle.  I felt like I had to have a BM, but I didn't want to stop.  So I kept pedaling and hoped the sensation will pass.  Needless to say, I didn't feel like eating.  I just drank my bottles of Cytomax and dumped water from the aid stations to stay cool.  I went 18.23 mph for the first 23 miles, and 17.21 mph for the next 17 miles.  It was then that the weather started to get real HOT.  I slowed to 15.79 mph for the next 30 miles.  The temp was probably in mid 90s by now.  I made sure to take my salt tablets.  I saw numerous riders on the side of the road, lying under a tree, overheated and exhausted.  Numerous ambulances came by on the course.  The sound of sirens will always be a memory of this race.  I felt a little guilty at one point because I had 3 water bottles, and there was a rider collapsed under a tree by the side of the road.  I reasoned that if I gave up my water bottles that could be me lying by the side of the road in another hour.  I forced myself to eat my Powerbars, because I didn't want to bonk on the run.  At one aid station they ran out of water!  Fortunately someone had Dr Pepper.  That was the best Dr Pepper I've ever tasted in my life!  At special needs station, I ate some spicy BBQ chips that I had packed away.  They were actually quite yummy.  Well I just kept pushing, but not too hard since I knew I had a very hot marathon to run.  I went 16.17 mph for the last 42 miles.  I was so happy to survive the bike without a flat or a crash.  My butt was very sore and as I handed off my bike to a volunteer, I didn't care if I ever saw my bike again.  Good riddance!

112 miles ( 6:44:55) 16.6 mph  Division Position: 300

T2 (11:03)  I was tired and thirsty.  I drank some soda and water.  I changed into my run gear, reapplied sunblock, hit the port-a-potty, and I was off on the Hottest 26.2 miles of my life.

The Marathon.  I was so happy to start the run.  At this point I knew that even if I walked I would be an Ironman.  However tempting it was to walk, I realized that I wanted to finish ASAP.  So I tried to run as much as possible and only walk during the aid stations.  The first 13 miles was Hot Hot Hot.  There wasn't much shade.  To stay cool, I dumped water on my head, used the sponges to cool off, and put some ice under my cap.  I couldn't eat anything other than oranges and bananas.  The Powerbars made me sick just to look at them.  Unfortunately at this point the Powerade was disgusting as well.  So I went with water or cola.  I was afraid to try the chicken broth since I've never had it during a run before.  I was told afterwards by my teammates that the broth was very good.  Midway I forced myself to eat a gel,  yuck, disgusting.  I had some pretzels to get the salt in.  I had some salt in my special needs bag and took that in, as well as change into some dry socks.  Unfortunately my shoes were wet, so the dry socks quickly became wet.  During the run, I saw numerous Ironteammates.  We gave each other encouragement.  I ran with a few of my teammates for short stretches of the marathon course.  The encouragement from teammates made the miles go by much faster.  I tried to think of my family and my honored teammates as I ran.  I thought of Gordie and how he became an Ironman despite all the obstacles he had to overcome.  These thoughts motivated me as I pushed myself through and beyond "The Wall".  Finally, as I came to the last quarter mile, Coach Paul and Rad were there to give me encouragement and congratulations.  I approached the "light" at the end of the tunnel.  I heard someone shout my name in the crowd, and I saw it was Andie.  I could hear the official Ironman announcer calling out a bunch of names.  I was in a group of people crossing at about the same time.  I do not recall my name being called out, but I'm sure it was called out.  The finishline was like a dream.  A volunteer grabbed me and held me.  I got my medal.  Another volunteer took off my timing chip.  I was led to a chair where I sat down to regain my breath.  After some water I felt much better and I saw Rachel.  I got a hug.  Rachel informed me that I was the second Ironteamer to finish.  Carlos was the first.  I was pretty proud of what I had accomplished.  Thanks to my Coaches Paul and Rad.  They're the best.  They gave me the blueprint to have a great race.

26.2 miles ( 5:14:58)  Division Position: 210

Total: 14:03:51

Afterwards I took a shower, changed into fresh clothes, had pizza and picked up my bag at the convention center.  Then I returned to the finish line to cheer on my teammates as they became Ironmen and Ironwomen.  It was special to see the finish line at midnight as we cheered on the last official finishers.  What an awesome day.  Go Ironteam!

After almost 2 years since I joined Team in Training and the Ironteam, I finally became an Ironman.  I had to overcome a torn MCL and ACL.  I had to rehab from ACL reconstruction with a graft from my own hamstrings.  I had to overcome my fear of open water swimming.  I had to push beyond my mind's self-imposed limitations to make the impossible, possible.  Will I ever do the Ironman again?  Who knows?  Stay tuned....

Mission Accomplished: Ironman Louisville

I did it. It took me 14 hours 3 min on a hot, hot, hot day to become an Ironman. I'm so happy my knee held up. 14 months ago I had right ACL reconstruction with a graft from my hamstring tendons. I wasn't even sure I'd be able to run marathons like I did prior to my injury. Today I'm an Ironman. Thanks to the support of family and my Team in Training coaches, mentors, and teammates. On such a grueling day, I couldn't have done as well as I did without their coaching and support on the race course. A more detailed race report will follow.
Special thank-you to all my donors who supported my fundraising for the Leukemia & Lymphoma Society. You share in my moment of triumph, too.

The Day before Ironman Louisville

The weather has been nice here in Louisville. 70s in morning. About 90 in afternoon. This morning we had a nice swim in the Ohio River. Warm, water temp in 80s. I noticed I was thirsty even after a short 20 min swim. I'll have to pre-hydrate better tomorrow.
I packed my gear bags for the race. Now I'm relaxing in the hotel. Next up is our Team in Training brunch. The key word for today is RELAX. I'll probably be using this mantra during the swim and run tomorrow.

Welcome to Louisville, KY

Ironteam has arrived. We got in to our hotel after 10 pm. A 3 hour stopover in Cleveland is not fun. The view from the plane was nice. Very green. Very different from "brown" LA. If you take away the lights, the buildings, you can imagine what a beautiful frontierland this area must have been 200 years ago.

With taper, I have a lot of nervous energy. I feel like a coiled snake ready to strike. How do you relax before your 1st Ironman? Hopefully I can come up with something. Ironteam will register at expo, pick up our bikes, and go for a short bike ride today. Perhaps I'll have some KFC.

Ironman Louisville: Taper time...Bring on the Heat

The last several weeks after Vineman have been very hectic.  A 5 hour bike: 3 hour run brick workout in Westlake Village the Saturday after Vineman.  To get use to racing in the heat, I wore an extra layer and arm sleeves.  That was followed by a Sunday 30 mile bike: 11 mile run brick workout.
The following weekend to get use to racing in Real Heat, I took off for the desert to train in 90's and 100 degree temperature.  A 34 mile bike: 6 mile run brick in those conditions was tough, but made me mentally stronger and better prepared for Louisville.  I followed that up with another 6 mile run the following day.  My experience in the desert stressed the importance of hydration.  One thing I notice was that I didn't feel like eating...  But I know that for the Ironman, I will need to get some solids down because I won't get enough calories on a liquid diet.
Yesterday, our Ironteam had our last Saturday workout.  An easy 45 min run, followed by a talk from the coaches to prep us for Ironman.  I dropped off my bike with the Tribike transport truck and then went home.  On the way home, I stopped off at the gym and swam 1.2 miles. I got in some interval training. Believe it or not, it felt good.  I think I'm finally ready to do this Ironman thing.

Vineman Aquabike Race Report

I had a fun day at Vineman last weekend.  This was a training weekend for me, since I'm racing Ironman Louisville August 29th.  I was still very nervous though.  I got my transition stuff set up, used the Port-a-potty, then drank a little FRS, and proceeded to the gathering area for my wave.  The swim finally started around 6:55 am.  I stayed back and swam at a leisurely pace.  I didn't want to go out too fast and redline.  I was determined not to have a repeat of my Alcatraz Challenge experience from a few weeks ago.  The swim went great.  I was actually enjoying myself.  I remember the words of wisdom from Coach Rad: " You're going to do what kids love to do, swim, bike, and run."  So I just thought about being a kid again and swimming for fun.  The only downside to this of course is that I went much slower than I had planned.  I was planning on 1:30  Instead I took 1:43:45 for the 2.4 mile swim.  I know I can push myself a little harder for Louisville, but again I don't want to spend so much energy on the swim that I slow down on the bike.  The only other issue with the swim was the need to pee.  I have a hard time peeing in the wetsuit.  I paused several times during the swim in an attempt to pee, with no success.  Finally around 2 mile mark, I stood up and "mission accomplished."  A kayaker checked on me and told me that I just need to go a little further and I'll be finished with the swim.  Of course I knew I was almost finished, but I've been holding my bladder for at least a mile of swimming!  So finish the swim, out of the water, and into transition.

Transition: 7:59  Not bad, considering I drank a bottle of FRS and ate a PB+J sandwich.  Now with renewed vigor I tackled the 112 mile bike course.

Bike: 6:20:53  My best ride of the season.  Considering that I didn't taper and this was just a hard paced workout, I was very happy with my bike time.  I took it easy the first 10 miles or so, then gradually picked up the pace.  I paid attention to nutrition.  The weather cooperated and it was cool for the first couple hours of the ride.  By the time I hit Chalk Hill, I was in the groove and handled the hill with ease.  I sped down and returned to Windsor to complete the first loop.  I got to the Special Needs bag aid station.  I got off the bike and saw the long line for the Port-a-Potty and decided I'll skip the potty.  I found my bag and restocked my electrolyte fluid bottles and my Powerbars.  I also ate another PB+J sandwich.  Then it was off for loop 2.  This was definitely tougher.  I kept a good pace, but the hills were much tougher the second time around.  I stood more on loop 2 during these climbs.  When I hit Chalk Hill, I was pretty tired.  I used mental will-power to climb up.  The cheering supporters on Chalk Hill definitely helped pick up my spirits and gave me that umph to get up Chalk Hill.  Then it was a speedy descent to Windsor and the Finishline!  When I cross the finish, the volunteers had to stop me.  My body just wanted to keep moving.  A volunteer said, "Whoa, your race is finished!"  So after 8:12:38 I was an Aquabike Finisher.  Doesn't have the same ring as Ironman or even Vineman Finisher.  I know that on that day, I could easily have jogged a marathon and become a Vineman/ Ironman.  But I'll have to wait for Louisville.

Pre-Vineman Aquabike

A lot has been going on with my work that has increased my level of stress and probably impacted my training.  I was starting to feel "burned out" by training.  Instead of a joy and stress reliever, the 2 a day workouts were becoming an unpleasant chore.  I discussed this with Coach Paul and he told me that I've been going full bore with training and my "additional" activities that my body was feeling worn down.  He told me that I still have time to get my body back in tune before Ironman Louisville.  

It started with getting back from Vegas and dealing with one urgent situation after another at the hospital.  I can deal with medical emergencies, but dealing with administrative and personnel issues can be even more stressful because the situation drags on for weeks.  On top of this, training has now ramped up to 2 a days on weekdays and weekend rides + runs lasting 5, 6, up to 8 hours! Then throw in my Alcatraz Challenge Part 2... and no wonder I'm beat.

  I signed up for the Aquathon which consisted of swimming from Alcatraz to Chrissy Field and then running over and back from the Golden Gate Bridge.  My last Alcatraz swim went so well that I got cocky.  I did not prepare well and I paid the price.  20 min into the swim and I was tired and my HR was way too high.  The water was very choppy and with the fog and my leaky goggles, I could not sight my landmarks.  This increased my anxiety which increased my HR and breathing, and I was finished.  I got pulled into a boat and for the next 30 min we picked up other swimmers who were struggling or were getting pulled off course by the strong current.  The good news to this was that they took us to a point about half mile from shore and allowed those who wanted to finish the swim to do so.  I knew I had to jump back in the water to regain my lost confidence.  So I finished the swim and then ran the 7.5 miles across the GG bridge.  From the bridge the distance between Alcatraz and Chrissy Field seemed immense! 

 

For the next week I felt crappy about my swimming and psychologically I had a real negative attitude.  But after taking a couple days off last week, I feel renewed and my workouts have gone well this week.  I got a massage on Monday after Saturday"s 100 mile ride and Sunday's 16 mile run.  Today I swam 2.5 miles in the pool.  

I now feel confident again heading into Vineman Aquabike.  I will swim 2.4 miles and ride 112 miles this coming Saturday.  I leave for the Bay Area tomorrow.  Stay tuned for my race report next week.

1 year after ACL Reconstruction: Ironman Training Continues

One year ago, I underwent the surgeon's knife and had a graft taken from my hamstrings to recreate a new ACL for the one I tore on the ski slopes of Calgary, Alberta.  I have come a long way since that day a year ago.  I have kept this blog as a reminder of what I went through, and some of the feelings I had as I went through the pre-op, post-op, and rehab phases.  Looking back at the recovery / rehab from the ACL reconstruction, I don't wish this injury on anyone.  Yet I know that every year, many people do tear their ACLs and then undergo reconstruction.  In fact, two of my coworkers have undergone ACL reconstruction this past year.  I hope that my experience will provide some inspiration for those who just had or will have this surgery.  There is light at the end of the tunnel, but the tunnel is long and torturous, filled with many obstacles.

I had a 1 year post-op checkup with my surgeon a few weeks ago and I was told that my ACL was solid and completely stable.  My surgeon said that I was the most motivated ACL patient he has ever had.  I pushed myself to regain the level of fitness I had before the surgery.  Soon after I got off the crutches, I got on the stationary bike, elliptical, and the pool.  By 3.5 months post-op, I walked-jogged the Nike SF marathon.  A month later I jogged the RnR San Antonio marathon.  The following month I ran the RnR Las Vegas Half marathon.  This was followed a month later with my 1st Ultra 50-K in Arizona.  In March, I completed the Desert International distance Triathlon and set a PR ( much faster swim, slower run from the year before).  I followed that up with Wildflower Long Course Tri, Palos Verdes Marathon, Alcatraz challenge swim, and Laguna Hills Half Marathon in May.  In June, my marathon relay team consisting of 4 old "farts" from work finished 3rd in the Men's Division at the RnR San Diego Marathon!

All of this occurred while I was training for Ironman Louisville with Team in Training's Ironteam L.A.  In a sense, raising funds for the Leukemia and Lymphoma Society and training with the Ironteam gave me the motivation to push on ahead when the going got tough.  When you think of those fighting for their lives against Cancer, recovering from ACL surgery seems like no big deal in comparison.  I have a teammate Gordie who is a Cancer survivor and despite the many obstacles in his path, he pushes on ahead and is there with us every week going through the same tough workouts.  He even sends weekly emails with an inspirational message to the Ironteam.  That's the kind of dedication that inspires me.

This past weekend we rode 85 miles, starting from Camarillo, down PCH to Mulholland and Encinal Canyon back to PCH and then up for a second loop of Mulholland / Encinal Canyon before finally heading back to Camarillo.  Lots of climbing, but I love hills.  I finished in about 5.5 hrs.  I finished off the ride with a 5 mile run.  I felt great and I know I'm ready for the Vineman Aquabike event.  I got another long run in on Sunday in PV before heading out to Vegas for some Rest n Relaxation.  By Relaxation, I'm talking about getting up every morning before 6am and getting in a 6 mile run in 80 degree heat ( by noon its over 100 degrees !!!)  The run is followed by swimming laps for an hour in the resort pool before the pool gets too crowded.
Other than losing several Benjamins to the Blackjack tables, it was a great mini-vacation.

Vineman Training Weekend

A Hot Weekend in Sonoma Wine Country.  Great training weekend for Vineman.  The drive was a "Bear"; 10+ hours due to  Friday afternoon traffic in LA.  Arkady and I got in after midnight.  It's always nice to return to my old "neck of the woods".  I spent 2 months living in Santa Rosa during my family practice rotation in med school.  Even then I enjoyed going on bike rides after finishing up in the clinic.  Well on Saturday I got to ride for 112 miles ( 2 loops of the actual Full Vineman course.) The course was beautiful.  We must have passed over a hundred different vineyards.  Watching the people going in for their wine-tastings at these wineries, while I was baking in the hot sun was real tough.  I told myself I'll return another day for a more leisurely wine country experience.

I finished the ride in about 6.5 hrs.  Not bad.  This was my longest ride to date.  I even had to deal with a water bottle falling off, and my chain fell off 3 times during the first loop.  Amazing but it didn't fall during the second loop.  Perhaps I anticipated my gear shifts better.  (I better drop by the bike shop and get a full tune-up.)  Afterwards we had a nice dinner at one of the rental homes.  Then it was off to bed for the Sunday swim and run.

Sunday was a much hotter day than Saturday.  Temperatures approached 90 degrees.  We started with a nice swim in the Russian River.  Then I ran 1 loop of the actual Vineman Course.  ( 3 loops on Full Vineman )  I thought Arkady and I would return to LA immediately after the run so I stopped after 1 loop.  But I probably could have and should have run a 2nd loop.  It turns out that as an Ironteam, we waited until the last runner came in after their 2 loops on the course.  So I waited for 2.5 hours!  But it was fun.  I had a coke, some recovery stuff, and even a couple ice cold beers!  Yummy.  After everyone returned from the run, it was off to lunch.  I was starving and had a real craving for MEAT!  So I ordered the "I Love Animals Burger."  I finished the whole plate!!! See photos below.

Xterra Marin Headlands 21K

Another Wow Weekend.  This time I was up in SF for my "little" sister's wedding.  The wedding was really nice and I'm happy for Sis.  But this Blog is about ACL Reconstruction to Ironman, so on to the Xtreme.

I got an email and found out about the Xterra Trail Run series.  There is a SoCal version and a NorCal version.  I saw that the Marin Headlands 21K was scheduled for the same day as my sister's wedding.  Since I had to miss our Ironteam Orange County to San Diego Ride, I figure I needed to do my own Xtreme Workout.  I got my sister's approval to run this half marathon.  I don't think either of us realized how Xtreme this Trail Run is.  I figure a nice little run, enjoy the beautiful scenery, get back to SF for a nice shower and brunch, and then prep for the wedding.  Well this is what happened...

I got up by 5am and headed out of the hotel by 6am... The temp 75 degrees in SF!  I was warm in my bike jersey top and shorts.  A beautiful morning for strolling or lounging around in a coffeeshop.  I drove over the Golden Gate and got lost because I missed the turnoff.  Eventually I stopped at a coffee shop in Sausalito and got my coffee and directions to the Marin Headlands.  I got to the park by 7am and after registering waited for the 8am start. 

Very warm and comfortable as I sat in my car with the doors open...
Race starts and its uphill and more uphill...  The first 2 to 3 miles is basically uphill.  I tried to run, but there were some stairs where it was difficult to pass anyone.  So I took my time.  Many sections of the trail were rocky and unstable.  OK when going uphill, but we had to run back down this path on the return section.  More on this later... 

It was getting really warm now, perhaps 80 degrees and it's not even 9am.  What saved me was a nice cool breeze.  We had to carry our own water since the aid stations were at mile 5 and mile 10.5
There was a nice downhill stretch around mile 3 to 5, and I ran a 7 min-mile downhill.  I didn't even think about my reconstructed ACL.  Everything felt really stable.  Props to my excellent Ortho surgeon.  After downing some Gatorade and refilling my bottle it was more uphill climbing.  By this time I could only walk the uphill sections and then jog-run the downhills.  Some of the uphill inclines were so steep, up to 17 degrees. See chart above.  Many parts of the trail were single track and winding along the cliff edge.  Yes Pacific Ocean below!  Watch out.  Other parts of the trail were completely overgrown with vegetation / prickly weeds!!!  My exposed skin was getting scratched.  Fortunately I wear knee high compression socks, and I also had a brace on my R knee, so only my L knee was getting scratched.  Well by mile 8 to 9, I was almost out of water, and after mile 9 I had to gut it out until the next water station at mile 10.  This section also corresponded with the steepest climb of the entire run.  Painful...  Miserable...I couldn't believe I paid money for this abuse.  But the beautiful scenery of the Pacific and San Francisco skyline with the Golden Gate Bridge made all of it worthwhile.  Plus suffering makes the end result more satisfying.

I finally made it to the water station and drank about 2 cups of Gatorade, dumped a couple cups of water over my head and refilled my water bottle.  By this time I was a little confused and not thinking as clearly, perhaps from dehydration or hyponatremia.   I continued on the main trail as I left the water station...I didn't realize that I was suppose to turn right at the water station and go between some bushes along a single track trail.  It took me about half a mile before I concluded that I must be on the wrong trail and I had to backtrack to the water station.  So a net 1 mile detour added to the 13.1 mile run.  Great.  I took this as another challenge that I had to overcome and didn't let it bother me too much.
 
Next was another tough climb and then finally the downhill run.  As I mentioned before this part of the trail was the same section that we initially climbed at the beginning of the run.  Rocky, slippery, and steep.  It was a tough balancing act: controlled fast running without falling.  Not easy.  My ASICS trail shoes came through and I survived.  It was a great sense of accomplishment and relief when I finally crossed the finishline in 3 hours.  This was by far the toughest half marathon I've ever run.  I can't wait to do it again!!!

11 months Post ACL Reconstruction: Alcatraz and Beyond

Knee is doing great.  I don't worry about stability.  Still gets sore after tough runs.  Speed not quite back yet.  However I am constantly pushing the envelope.  Here is my last couple weekend workouts...

Memorial Day Weekend:
Saturday: Latigo and PCH in Malibu ride 3.5 hrs, followed by 1 hour run.
Sunday: Alcatraz Challenge: 1.5 mile swim from Alcatraz to Crissy Field in SF.  ( More like a 1.7 or 1.8 mile swim for me due to the less than optimal route I took.)
Monday: Laguna Hills Half Marathon.

June 5/6 weekend:
Saturday: 5 hour ride PV-Manhattan Beach-Marina Del Rey X 2
Sunday: Rock n Roll San Diego Marathon Relay. 

The highlight of Memorial Day weekend was the Escape from Alcatraz.  I enjoyed the swim so much that my first reaction after getting out of the water was "Let's do it again."  Of course there was an initial shock to the body from the 55 degree cold water.  Then the waves caused a few unintended gulps of saltwater.  There was the occasional slaps from other swimmers.  But all in all a nice swim in cold water.  Kudos to wetsuits, neoprene caps, earplugs, and my Vibram Five Fingers.

The highlight of this past weekend was the Marathon Relay.  Teams consisted of 4 runners.  My team consisted of co-workers.  We had a Speed team and an Easy-go team.  I was on the Speed team.  I was afraid our team might not live up to its name and be a minor embarassment.  Boy, was I wrong.  We finished 3rd in the All-Men's Relay division.  And we were the 7th Overall Relay team out of almost 200 teams.
Even our Easy-go team took 10th in the Corporate division.

Our Ironteam is going on its annual San Diego 100 miler this Saturday.  Unfortunately I'll miss it.  I have another busy weekend planned however.  My sister is getting married Saturday evening.  But Saturday morning I'll be running in the Xterra Marin Headlands 21K.  This is one of the Top 10 trail runs according to Runner's World magazine.  I'll write a race report next week.  Stay tuned.

Palos Verdes Marathon and Hospital On Call Marathon

I thought it would be interesting to post my crazy schedule from last week.
Friday July 14th : 24 hours On Call at the hospital working from about 6am to 6am the following day.

Saturday July 15th: Palos Verdes Marathon.  Off work at 6am.  Dress and prep for marathon.  Drive down to Start.  Look for Parking.  Park a mile away.  Jog to registration to pick up bib.  Lineup for port-a-potty.  Head to Start line 5 minutes before 7am Marathon Start.  Take pictures with fellow "Marathon Maniacs".
Run first 13 miles then jog to mile 20 before hitting "Wall".  Craving salt and Gatorade and Gu, but the aid stations ran out of everything except water!  Painful process of walk-jog to the finish.  Finish in 5 hours.
Rest and recuperate the rest of the afternoon.

Sunday July 16th: 24 hours On Call.  Busy day and night!

Monday July 17th: Too tired for planned bike workout.  Slept most of the day.

Tuesday July 18th: 24 hours On Call.  Numerous life and death emergency situations.  Adrenaline and caffeine keep me going and going and going....

Wednesday July 19th: After On Call shift ends, head to Conference to lead a 4 hour+ meeting.  After lunch, head home to sleep.  Later that evening 45 min run and 50 min bike workout.

Thursday July 20th: 8 hours of administrative office work.  Afternoon 1 hour swim, 30 min bike, and 30 min run workout.

Friday July 21st: 10 hours of pediatric cases in the OR.  "Rest Day" before Ironteam Saturday session.

Saturday July 22nd: Ironteam workout in Santa Monica: 3 hour Amalfi loop: Bike-Run-Bike-Run....repeat over and over.  Rest and recuperate the rest of the afternoon.

Today Sunday July 23rd: 24 hours On Call ( again!!!)

10 months Post ACL Reconstruction: Wildflower Long Course Triathlon Finisher

Last year I withdrew from the Wildflower Long Course Triathlon because of a torn ACL and MCL in my R knee.  Psychologically, I was so depressed.  I feared that I may never approach the same level of fitness again.  My dreams of running in the Boston Marathon and the Ironman Triathlon seemed to have gone up in smoke.
 
In July 2009, I finally had surgery on my Right ACL using my own hamstring tendon as a graft to replace the torn ACL.  The first few months were again painful physically and psychologically.  Over the summer, I watched runners outside my window and I felt so envious.  Before the injury I took running for granted.  Running was something natural and effortless.  Now after surgery, walking was difficult and my Right leg muscles were atrophied.  I literally had to slap my quads to activate them and force them to contract. 

After the go-ahead to start low impact exercises, I proceeded with stationary bike, then the pool and the elliptical.  I then progressed to walking and finally slow jogging on the treadmill.  Missing the Vineman Triathlon in August was tough, but I continued with rehab and by mid-October, I had finished the Nike Women's Marathon in San Francisco.  In November, I jogged the RnR San Antonio Marathon.  I met a TnT triathlete from the San Francisco Ironteam: Erin and we ran together for a while in San Antonio.  If you read my earlier blog posts you will see that I continued with RnR Las Vegas Half Marathon and then the RnR Arizona 50K ( 31 miles).

While I was getting my running fix, I also rejoined the Ironteam Greater L.A. to accomplish what I had started out to do a year earlier: compete at Wildflower and later the Ironman.  With the support of former Iron-teammates, mentors, and Coaches Paul and Rad, I slowly regained my triathlon fitness.  I made improvements in the swim and also the bike.  The run was the last thing to come back.  I could walk / jog, but real fast running was difficult.  My hamstrings would start to fatigue and get sore first, then later my Right knee would start to ache. 

Going into Wildflower 2010, I had a gimpy Right knee that I wasn't sure was going to hold up and I had a sore left shoulder, probably from swimming.  But I was just so glad to be finally at Lake San Antonio.  I knew I was going to do this.  My goal was just to finish, but in the back of my mind I estimated a finish time of 7 hrs and 30 min.

I had a great drive up with Arkady, who gave me some advice and words of encouragement.  The TnT inspirational dinner was inspiring.  I met Erin again from the SF Ironteam and she remembered me from our run in San Antonio.  What a small world!  The night before the race, I pumped my tires and the front tire blew out.  I quickly changed it and Coach Paul pumped it back up for me and told me to go to bed. 

Finally Race Morning arrived: I set up my transition area, took care of business at the Port-a-Potty, checked out the swim course as the elites went off, revisited the Potty, then finally got in my wetsuit.  I thought I sprayed my anti-chaf lubricant on all the vital spots, but somehow I missed my Right underarm.  This proved to be a painful mistake since I wear the sleeveless wetsuit and the rubber burn in my Right armpit bothered me all through the rest of the day ( and even now as I type this up.)  I approached the swim launch area and wished many of my teammates well.  As I waited for my wave to finally go off, Coach Paul asked me how I was doing.  I told him I was nervous and had butterflies in my stomach.  Coach told me, "You're just going swimming in a lake, it's not like they're gonna shoot you or anything."  That calmed me down.  The swim went really well and I kept telling myself I'm just having a nice swim in a cool refreshing lake.  I tried not to let the other swimmers around me, slapping me in the feet and legs bother me.  I took it one buoy at a time, reached the turnaround, and started swimming for home.  It was then that I had my first major obstacle of the day, a swimmer ahead kicked me in the right eye/ goggle.  That stunned me a little.  I tried to readjust the goggle and water got in.  Now I could only see clearly through my left eye.  When I tried to adjust the goggle, I think it messed up my rhythm and I swallowed some water and started coughing.  I could feel the panic level starting to rise.  I told myself to relax, ignore the goggle issue and just finish the swim.  I had a more difficult time sighting, but eventually I finished.  Time was about 47 minutes and this was about what I expected.

I took a little longer at the transition about 8 minutes.  I remember putting on my cycling gloves and realizing I forgot sunblock, so I took off the gloves, applied the sunblock and then putting on the gloves again.  I also remember struggling to put on my knee high socks and debating whether to skip the socks on the ride.  But I thought taking an extra minute to put on the socks will pay dividends down the line during the ride and the run to delay leg fatigue.

I went out on the ride and initially a lot of people passed me.  I remember what Coach Paul said about the race starting at mile 42 and it was all about getting to that point before really starting the race.  So I rode conservatively and let the race come to me.  My second and third obstacles occurred early in the ride, one of my water bottles popped out and one of my 3 energy bars popped out of my bento box.  It turned out OK as I was able to replace a water bottle at an aid station.  And the 2 energy bars were enough for the ride.

I saw many Ironteammates during the ride, some passed me and I passed others, but I was always encouraged by them and the chants of "Go Team".  Gradually I increased my bike intensity.  I hit Nasty Grade, but didn't realize I was on Nasty until I was already halfway up.  I kept telling myself to keep a nice easy and consistent rhythm.  I didn't want to go out too hard and not have enough left for Nasty.  Well before I knew it I was up Nasty and had plenty of energy, so I made the turn and charged up the next incline.  Finally, I let loose on the downhills and the flats in the remainder of the bike course.  I finished in about 3 hrs and 35 min. ( about 25 min better than I expected)

I reapplied sunblock and got in my running gear with my racebelt and off I went: 4 min transition.  But I forgot my nutrition for the run.  Now I got worried.  I was already short 1 energy bar on the bike ride, and I needed to get to an Aid station with Gel and I wasn't sure when that would be.  I prayed that I could avoid the Bonk.  I also saw Sara Tung starting to cramp and struggle with running.  My legs didn't feel much better during those first few miles with all those hills.  I kept thinking this is cruel, whoever designed this run course was real cruel.  It was starting to get hot, and I tried to run in the shade when possible.  I passed a few more teammates during the run including Chris Trent and Gordie.  I saw Gordie limping and he informed me that he twisted an ankle.  I tried to encourage him and then I continued. 

During the run, I ran much of it with a TnT participant from N.Y., I never caught her name, but we passed each other several times throughout the run.  I finally got to mile 6 for some much needed gel.  By this time, I was drinking 2 cups of water and pouring 1 cup down my hat or my shirt at each water station.  I remember seeing many teammates in the pit.  I saw Carlos, Bobby Endo, on the way back Sara, Efren, Rachel Chai, and others.  Finally I ran down Lynch hill faster than I have since my injury and subsequent surgery.  I manage to pass Bobby Endo at this point and he said I was running great.  I ran through the chute like a madman.  I saw that the runner in the chute ahead of me was in my age group, so naturally my competitive juices came out and I knew I had to finish ahead of him.  I finished the run in 2 hours 26 min.  Total time for 70.3 miles was 7 hours and 2 minutes.

I was so happy to see my Ironteammates at the finish cheering for me.  That was the best feeling in the world.  The hugs, handshakes, slaps on the back.... these memories I will always cherish.  Then being on the receiving line to welcome back other teammates as they finished was just as rewarding.  It was only afterwards that I realized that some of the teammates at the finish line greeting us, did not get to finish their race.  I am so proud of them for giving their all and then being there for the rest of us as we finished our races.  Way to go Ironteam.  This is what the Ironteam family is all about.

Pre Wildflower Triathlon Ironteam Workout: Santa Monica / Venice Beach

We had one final run between Santa Monica and Venice Beach last Saturday.  That was followed by a great potluck.  The group photo only includes those that stuck around to the end of the potluck. 

We were also rewarded with a complimentary massage after the run. That's me enjoying a good stretch.

Now it's time to get all the gear in order and start packing for a camping and triathlon adventure known as Wildflower.

Taper Time for Wildflower Triathlon

Last weekend we had an open water swim followed by a easy 3 hour bike ride. 

Now as we go into our taper, it is time to reflect on how far each of us on the Ironteam has come this year.  At times it was a struggle, like climbing a "nasty grade".

Sometimes the buoys seem so far away, and we just have to persist and endure.  Stroke after stroke, until we are finally out of the water.

Running has not been easy this year since my ACL reconstruction.  But I'm making progress.  I don't think I will be running as fast as I did last year at Wildflower training weekend.  But I know that I am a better swimmer and probably a better cyclist since last year.  So it kind of balances out.

During the taper it is a struggle to stay healthy.  I've already had several days of being under the weather with a stomach virus.  After my Sunday "easy run" of 13 miles, I had the chills.  Hopefully I'm getting all of this out of my system, so that next week I'll be 100% for Wildflower.

Wow, 1.2 mile swim, 56 mile bike, and 13.1 mile run!  I can't believe I'm finally gonna do this thing.  Because of my ACL injury I had to delay this a year, but now I'm only about 10 days away from completing a half Ironman distance triathlon.

Again I couldn't have made my comeback without my excellent Orthopedic Surgeon, my demanding Physical Therapist, and my Team in Training Coaches.  Thanks to all.

1 Year after ACL tear

It was exactly 1 year ago that I tore my ACL skiing ( falling actually) in Calgary / Banff.  It was a very traumatic and emotional time for me.  Here is an excerpt from my blog last year:

"It's hard adjusting to the transition from training so hard for Wildflower ( I completed the swim, bike, and run workouts in Canada at high altitude and even ran 14 miles in 2 hours the day before the accident) And now being on bedrest with my foot elevated and an ice pack on my knee!"


"I'm pretty depressed. I always took running for granted. It was so effortless, unless I was pushing 7 min/ miles. Now a fear I have is that I won't get back to my previous running form with a bum knee. I still dream of becoming an Ironman. I still dream of qualifying for the Boston Marathon someday. Hopefully with the support of family, friends, coaches, and teammates, my dreams will still be realized one day."
 
The support of my friends, teammates, and family got me through this rough patch.  Here is some excerpts from comments on my blog:
 
"I know you will come back stronger than ever. This is how we roll. Rest up and I'll see you soon."  Louis
"You're on the right track Alex. Rest and let your body do what it does best, heal!! You'll be back in no time. Please update me of your progress."  Arkady
"ALEX...I just heard about your accident this weekend from Edmund. I am so sorry to hear about your ski accident. I wish you a speedy and smoooooooth recovery. I hope the injury does not involve the ACL and we can see you back on the course soon. It is these difficult times that will make us stronger Alex. I know you will come back better than ever."  Carlos Pineda
 
This year I took Spring Break near Vancouver.  Seeing the snow capped mountains around Vancouver and Mt. Baker in NW Washington State gave me the desire to go skiing again.  I did not ski.  Instead I ran 5 to 12 miles almost everyday.  Running is coming more easily now.  Yesterday I ran about 2 hours along the coast and along some country roads in NW Washington State. Today, back in So. Cal. I got back on my bike for a nice ride in P.V.  I didn't swim very much, but I figure I needed to rest my shoulder.  Now with Wildflower coming up in 3 weeks, I'll need to crank up the swimming.  I feel that I'm in pretty good cycling and running shape now for Wildflower.  Am I back to the shape I was in last year?  No, from the running standpoint.  Pretty close from the cycling standpoint and I'm definitely a faster swimmer and a more confident one in the open water. 

9 months Post ACL Reconstruction--- 3:2 brick

9 months later and my knee is holding up fine.  I don't wear the brace anymore when running.  This past Saturday our Ironteam was up in Malibu at Zuma beach for a 3 hour bike : 2 hour run workout.  Oh what fun.  Especially compared to the "toughest" workout ever the weekend before. 
Malibu is gorgeous.  The ride was a picture perfect one.  I felt like I was in a postcard or a commercial for the Southern California Tourism Office.  I even saw a group of dolphins.  I had the song "California Dreaming" running around in my head.

What was better than the ride was the run on the beach.  Yes, I spent most of the 2 hour run on sand.  I probably ended up running close to 12 miles at very close to my marathon pace.  It was a very encouraging sign.  I wear compression socks to help with combating fatigue and aid in post workout recovery.  I think it helps. 
During the run I ran past a wedding ceremony on the beach, surfers, paddle boarders, families, teenagers on spring break, walkers with their dogs, and fishing boats.  However I think I was the only one actually running on the beach!  I must have made quite a sight running like I was racing or like someone was chasing me.
Now is a week of Spring Break.  I will update soon with a report on my Spring Break and reflect back on the upcoming 1 year anniversary of tearing my ACL and MCL.

My toughest Workout Ever!!! Piuma

Last Saturday, I rode from Calabasas up and over the Santa Monica Mountains via Piuma and Schueren then Stunt and Mulholland.  This is known as the Piuma Hill Climb: over 2200 feet of climbing over 8 miles.  This is tough enough dealing with the climb, but we had very strong winds.  Headwinds made for a real slow climb, then the crosswinds and tailwinds made for extremely hazardous conditions.  I thought that I might get blown over several times.  Then throw in the recreational race car drivers in their BMWs, Infiniti Gs, Mercedes, Land Rovers, Ferraris, etc...  You get the picture.  Zoom Zoom Zoom right next to us cyclists trying to avoid the wind blowing us into traffic.  Throw in the dust / dirt in the eyes and its a miracle I survived. 
One loop was not enough; our coaches made us do 2 loops to make a 60 mile ride.  All this over a little under 5 hours.  Cruel, very cruel.  Thanks Coach Paul and Coach Rad.  My friend Louis was not present to take pictures, otherwise I would have some to post here.  He was smart, he did the easy Ironman California 70.3 in Oceanside.  A day at the beach, compared to the harrowing climb I had in the Santa Monica Mountains and Canyons. 
The psychological battle was tougher than the physical, but the physical was mighty tough.  I have an aching back and butt to prove it.  The thought of "quitting" or cutting the course short, or only doing 1 loop crept in my mind.  I knew I had to throw out these negative thoughts, and just concentrate on one small section at a time.  I know that this experience will help me on race day especially in the Ironman.  Heck, Wildflower Long Course is easy compared to Piuma.
Oh yeah, 15 minute run off the bike.  Thanks again Coaches.  Actually it was a pleasure to get off the bike and be on solid ground again.
Afterwards I was very proud of surviving my toughest workout ever.  I consider myself lucky to live in So Cal and be able to enjoy the wonderful weather and recreational opportunities that we have.  Viva la Vida

Mulholland Highway

This is a picture of me and a couple of my Ironteammates from Kaiser Permanente.  The three of us all work for Kaiser Permanente and are proud to represent Kaiser's Thrive campaign.  We believe that healthy eating and physical activity are an integral part of combating obesity and the many chronic medical conditions that result from it.  We also believe in promoting this healthy lifestyle at home, at work, and in our communities. 
The three of us also believe in focusing our energy towards a noble cause and a common goal.  In this case we are all raising funds for the Leukemia and Lymphoma Society to promote research towards a cure for these cancers.  We have devoted ourselves since last November towards training for an Ironman triathlon.  Yes 140.6 miles.
Last Saturday we rode almost 56 miles from Pepperdine University in Malibu, over the Santa Monica Mountains and back.  It took me a little under 4 hours, but it was a very hilly ride.  Off the bike, we had a quick 15 minute run around the Pepperdine U. campus.  It was a beautiful day.  Cool in the morning, but heating up quickly during our climb up the mountains.  I felt a sense of satisfaction after the workout, especially since I had worked a 24 hour shift at the hospital and came directly from the hospital to the workout.  I was seeing my last patient at 6am, and by 8am  I was riding my Cervelo with the Pacific Ocean on one side and the Santa Monica Mountains on the other.  Can't beat that! ( Well actually, sleeping in my own bed prior to the 4 hour+ workout would have been better.)
This Saturday we will tackle the Santa Monica Mountains again.  This time we will start from Calabasas and I will not be working a 24 hour shift before my workout.

8 months Post ACL Reconstruction: Desert Triathlon

Well 8 months later, I'm back to Triathlons!!! Yeah!  I competed in the Desert Tri in La Quinta, CA last Sunday.  This was an International Distance Tri consisting of a 0.75 mile swim, 24 mile bike, and 6 mile run.  The swim was awesome.  I felt so comfortable; unlike last year when I thought I might drown and felt like I couldn't breathe in my wetsuit.  This time after a bunch of open water swims under my belt, the long hours in the pool this past year, and a new sleeveless wetsuit, I managed to improve my swim time by about 15 minutes.
My bike time was about the same as last year.  However this year it was raining and windy.  Last year was sunny with clear skies.  Also my legs were more tired going into the bike, mainly because we had a 3.5 hour bike ride under windy conditions the day before. 
Now for the run...  Last year I ran 8 min-miles, this year 10 min-miles.  Yikes!  That meant that I gave up almost all the time that I had gained earlier in the swim.  The net result was that I beat last year's time by less than 2 minutes.  Well a PR is still a PR.

My run was hampered by "dead" legs that just did not want to go any faster.  On fresh legs in the gym ( treadmill)  I can run 8 min-miles, but due to some lingering Right hamstring weakness from my hamstring graft, my Right leg gets fatigued more easily and I cannot sustain a faster pace for a longer period.

As you can tell by reading my earlier posts, I have already completed a half marathon, 2 full marathons, and an Ultra marathon of 50K since my surgery last July.  I can handle these "slow" long runs.  I just need more time to get the speed back for the shorter distance races.

My next objective is the Wildflower Triathlon on May 1st.  That will be a Half Ironman Distance Tri.  I have 2 months of training with the Ironteam to get ready.

Malibu: Joie de Vivre

After a rainy Friday night, Saturday was a perfectly clear So Cal February morning.  Ironteam met at Zuma Beach in Malibu for a 2 hour bike: 1 hour run, brick workout.  I enjoyed the beautiful coastline during the ride.  It was so pleasant that it didn't even seem like a workout.  I pushed hard during the second hour of the ride and started to feel like I was finally getting back to pre-ACL injury cycling shape. 

Off the bike we ran on the path along the beach.  The first 15 minutes my legs felt heavy and sluggish.  I probably pushed too hard during the bike ride.  I ended up jogging this portion of the run.  Finally the legs recovered and I started to run at a good clip.  I took a slight detour to run up a trail and then on the return I ran on the beach.  Running on sand provides a more strenous workout for the calves.  I managed to dodge all but one wave; that wave got my shoes and socks wet.  But it was worth it.  Nothing adds joie de vivre like running on a beach, dodging the waves, under a clear sunny sky.  Try it.  I guarantee it will bring a smile to your face.

Farewell Renee

Yesterday, I heard the news that our Ironteammate Jame's friend Renee Benson passed away on Monday.  She fought the long fight against Cancer.  Eventually Cancer won the earthly battle.  However I do believe that Renee is in a better place now.  A place filled with LOVE. 

King James Bible


O death, where is thy sting? O grave, where is thy victory? (1 Corinthians 15:55)
 
Check out the link below for more on Renee's long battle.
http://reneebensonbelieve.blogspot.com/

7 months Post ACL Reconstruction

Greetings.  Seven months post ACL reconstruction and I'm doing fine.  I've been running, biking, and swimming as I get ready for Desert Tri next month, Wildflower in May, and Ironman Louisville in August.
I had my follow up visit with my Ortho Doc last week and got great news that my knee is completely stable.  So the ACL reconstruction was a success.  I informed him that I'm frustrated that my R hamstring is still weaker than the Left and I have difficulty with pylometrics.  But he reassured me that I'm way ahead of the curve in terms of my recovery: 1 half marathon, 2 full marathons, and 1 Ultra marathon post ACL reconstruction.
My swimming is coming along.  I have the aerobic fitness so I can swim "all day".  The encouraging part is that I'm swimming faster as well.  I guess I'm starting to adapt to the water and swimming more efficiently.

The Ironteam Saturday bike rides are great.  2 weekends ago we rode the Palos Verdes loop.  Since this is my home course, I really enjoyed it.  I love the hills.  Yes hills!!!  Beautiful sights around every bend.  Above is a picture overlooking the Trump golf course.  Last weekend we did the Amalfi loop in Brentwood/ Santa Monica. After each cycling loop, we transitioned into a 1 to 2 mile run, then repeated this 3 times.

I'm still working my way into cycling shape, but I'm pleased with my progress.  I managed to drop 4 of the 5 pounds I gained over the holidays.  I'm still about 5 pounds heavier than last season, but I feel that I probably picked up some muscle weight from the increased emphasis I've placed on strength training during my rehab.  On Sunday, in addition to swimming 1.2 miles, I ran 2 miles on the treadmill in my Vibram FiveFingers barefoot running shoes.  I reached a max speed of 9mph on 2% grade.  Stay tuned for a future post about barefoot running and the Vibram FiveFingers.

My first Ultra-Marathon

Well I've had a few days to reflect upon my first Ultra Marathon.  Last Sunday, I ran the Dean Karnazes Rock N Roll Ultra 50K in Phoenix, Arizona.  That's 31 miles.  I ran the first 4.8 miles on a looped course an hour before the marathon start.  My time was 44 min and 10 sec for this portion.  Then we joined the RnR AZ marathon course and completed the remaining 26.2 miles.  My total time was 5 hrs 49 min and 33 sec.  I was #123 out of 148 finishers.  Not a fast time by any means, but it was a mental and physical challenge that I had to overcome.  I succeeded and this will serve me well come Ironman Race Day. 
The challenge was to stay positive when the remaining miles to cover seem so large.  For example at the mile 10 Marathon marker, I had already run almost 15 miles and I still had another 16 to go!!!  Eventually, instead of focusing on "Wow this is mile 22..."; I focused on the fact that "I only have 9 more miles to go".  So I started the countdown 9, 8, 7, 6, 5, 4, 3, 2, 1 and then I was running across the finish line with arms held up high. 
The crowd support was great.  Especially the Team in Training supporters.  I had a couple Team in Training coaches check on me and even run a short while with me.  That's because my right leg started to ache and I was favoring that leg and had a slight gimp to my gait.  They wanted to make sure that I was OK and they gave me encouragement and inspiration.  The Team is great... coaches, mentors, your fellow teammates.  I'm sure my Ironman Race will be a similar experience.
When I was finished, I had access to the VIP tent, but I was so tired that I just wanted to get out of there ASAP, go back to the hotel, take a bath, eat, and sleep.  I told myself that this would be my first and last Ultra.  26.2 miles is enough for me.
Yesterday I worked out on the elliptical and stationary bike at the gym.  Its been raining cats, dogs, pigs, and cows here in So Cal.  I'll try to get my swim session in later.  We have a bike workout Saturday.  I hope the roads are dry by then. 
After a few days to reflect back on the Ultra, I'm thinking who knows, perhaps there is a trail Ultra in my future...  Stay tuned.

Westlake Village Brick

Well it was back to Westlake Village for a 30 mile ride with our Ironteam yesterday.  I definitely see an improvement from my first time on this route last year.  I remember the hills seemed almost impossible at that time.  It took a lot of "coaching" from Coach Paul to get me to the top of the hill.  I remember bobbing up and down on the bike and Coach Paul telling me to keep my upper body level and to minimize the wasted effort of moving my upper body on the bike.  This time around I cruised up the hills by spinning and trying to minimize any wasted movements.  I also tried to be aerodynamic during the flats and downhill sections. 

After the ride, I ran for 20 minutes.  ( Coach said 10 min, but that was too short for me.)  Then while waiting for the rest of my Ironteammates to come in from their ride, I worked on my pylometrics.  Jumping up and down and hopping on one leg.  Some of my teammates were wondering what the heck I was up to!  We cheered on the last few riders as they came in.  The last rider looked beat, so in addition to cheering her on, I decided to run with her for her 10 min run.  I figure its no fun coming in last and running by yourself.

I didn't realize what a workout that was until today.  I'm on call 24 at the hospital.  We had a hip fracture on a 99 y.o., a Whipple, and a uroseptic patient on maximal doses of triple pressors!  Up in OB land it was relatively quiet with just one C-section so far.  But my back is feeling the effects of yesterday's ride and my operated knee is sore today perhaps from the running, but more likely from the pylometric exercises.  I had to break out the Tiger Balm today.  Tomorrow I was planning on a quick swim followed by a 6 mile run. Hopefully my leg will cooperate.  Otherwise I might replace the run with 6 miles on the elliptical.

6 months Post ACL Reconstruction

Well its been 6 months since my surgery.  The first month was physically and psychologically the toughest.  While my Ironteammates were competing at Vineman, I was on crutches and looking out the window envious of the joggers going by.
The next couple months was about learning to walk again.  Finally getting the go ahead to start jogging in October and "walk-jog" the Nike Women's Marathon in SF which was one of my proudest accomplishments.
November brought on a new season of the Ironteam.  It was exciting to meet my old teammates who were now mentors and to meet the "newbies".  November brought another medical adventure when I had to help a runner who had collapsed and cracked his skull at mile 24 of the RnR San Antonio marathon.
I caught a cold and spent the first couple weeks of December recuperating, but I did sneak in a trip to Vegas for the RnR Las Vegas Half Marathon.  Finally the last couple weeks, I have been concentrating on biking and running faster, as well as spending more time at the gym with strengthening my hamstrings and working on pylometrics.  I have been neglecting my swim sessions, but I plan to renew my emphasis on the swim now that  2010 is here.  I'm glad I have 8 more months of Ironteam training to get ready for Ironman Louisville.