Breaking the Speed Limit

Look! 1967 followers. The year of my birth. Must mean something. Like, I’m old?

Great day for a ride, so I pushed the kids out the door with some frozen pancakes in their tummies (no, I did not even defrost them). By the way, the Eating Right brand from Safeway is pretty decent if you don’t have time to make your own. I just do not show my 13 year old the box or he would never eat them.

Kids were gone and we were off. I love this ride  up to Rabbit Mountain, which is also called Rattlesnake Mountain (for obvious reasons) if you are really cool and a local like me.

Ken and I cruised to the turn off, then started climbing. I have a love/hate relationship with this climb. It is steady for the first four miles, then you turn a corner and holy sh&t that mother is steep. It may be a short climb, but it is a doozy and I always feel like I am going to pop a vein, puke, cry or fall over. But I never do. If I don’t do one other productive or meaningful thing in my day, at least I know I have conquered this bitch.

Okay, confession, that’s not really the road. But I swear it is just like that.

And, the view from the top? Well, it’s pretty special.

I will NEVER look cool on my bike. It’s just not in my DNA. Especially with that tumor I have in my lower back. I need to get that checked.

Today I broke the speed limit and got to 41 mph going down that sucker. Usually me and my little self cannot get going that fast, but I am getting more fearless on the bike these days on the downhills. Not sure if that is a good thing because there are no local orphanages around here for my children.

My better/studlier half :

It was only 21 miles, but we kept a fast pace (well, Ken paced me so we all know that means that my pace doesn’t count according to the IAAF). I got SO hungry the last few miles and came home chugged a huge glass of milk au chocolat as the French say (I was a French major so I know these things and am very sophisticated).

I look possessed or in pain or like a meth addict. Can’t decide which.

After I work out (and it was HOT out there today), I always get freezing. Queue new jacket just sent to me by Refuel with Chocolate Milk. LOVING this thing. Although they should be called Refuel Avec le Lait au Chocolate, like in Paris.

This is my attempt to not do a boring pose. Are you bored? You probably can’t see my legs because they are camouflaged. But, rest assured, they exist. Yes, we keep our bikes in the dining room even though we have a perfectly good garage. Doesn’t everyone?

I am proud that my hair can provide a nest for the birds around here:

Tonight I am hoping Ken will take me on a date that doesn’t involve wearing Garmins and eating Honey Stinger Waffles.

What are your plans for tonight? I'm hoping to eat some tapas and drink some good wine all for $1 or at least for pretty cheap.

Do you FREEZE after your workouts? YES! Does not matter if it is 8 or 80 degrees outside. Does not matter if I’ve run .1 miles or 15 miles.

What was your major in college? Are you using it? I was French and Poly Sci. I am using neither (except on this blog). I was an interpreter for awhile after college, but then I got my MSW and am proud to say I am using that. 

SUAR

Get a New Plan, Stan

The minute I finished my half ironman, my motivation went into the toilet. There is something about my Type-A, uptight, over-achieving personality that likes to have a plan. Give me a plan and a goal and watch the hell out. But, once I reach that goal and have checked off the last “to-do” on the plan, I’m like that show I never watched but a lot of people liked - “LOST.”

I’ve still been trying to do some sort of workout be it swimming, biking, running or yoga everyday. Running has taken a back seat because my ass hurts, but the other disciplines are alive and well.

Funny how when you get up everyday at 5:00 a.m. to workout you get very used to and it seems like no big deal. Funny how when you work out for 2+ hours per day you get used to it and it seems like no big deal. Funny how when you get out of this routine for just a week or two, suddenly getting up at 5:00 a.m. seems very painful, as do long workouts. Easy come, easy go.

The other issue with early waking is it is darker later in the morning. When it is dark my body likes to be where it should be: in bed.

So, when the alarm went off at 5:15 a.m. today for my cycling group, I was kind of pissed.

Tired? Why? Emma saw a spider in her bed two days ago and has been refusing to go to sleep. She has been sleeping on top of her covers and needing some reassurance. In the parenting world, a child needing reassurance means that the parent becomes sleep deprived.  When she first saw the spider and asked me to look for it, I did a Dumb Ass Parent Action (DAPA) and told her I could not find it. Ken looked at me like “WTF?” and reminded me I should have lied and said I found it so the drama could be put to rest. BAD, DUMB PARENT!

So, I was tired. So what? A workout is a workout and should NEVER be missed unless the worker-outer is vomiting or has profuse diarrhea or has a trache or something extreme going on.

I thought this would be a stinky morning and I would tire easily. Nope. My energy was off the charts. I felt so damn good. It might have been adrenaline, it might have been taking it easy for the week, it might have been thoughts of a spider in a bed somewhere, or it might have been my new, fancy jersey with matching arm warmers (review/giveaway coming soon). Funny thing is, I thought it was a jersey, but it is actually a running shirt. My bad. I never said I was smart:

Whatever the case, I was reminded that for me there is no better feeling than getting up early, sweating, working hard and getting it done. I was so jacked this morning it was a drug. So, when you debate your workout, remember that euphoric post workout feeling. Make a decision and follow through. Keep at it and who knows what can happen.

Iron Girl I’m coming for you sister!

After you complete a race you’ve been training for do you lose motivation? Do you need a plan/goal to keep your head in the game?

Would you have lied to your kid about the spider?

Do you like where the arrow on my “jersey” is pointing?

SUAR

Ask the Doctor

Remember when I did this and looked really cool?

Back in June I had the opportunity to visit Dr. Inigo San Millan, Director of the Exercise Physiology and Human Performance Lab at the University of Colorado's Anschutz Health & Wellness Center, for a physiological performance evaluation (VO2 Max, lactate profile and metabolism, body composition, heart rate, substrate utilization). For my full report on the experience, go HERE. 

This can be very confusing stuff, especially when your hobbies include watching the Bachelor and reading People. As Digital Running so eloquently states, “You see, no one actually knows what VO2 max is.” So, for a concise and easy-to-understand explanation of VO2 Max, read Digital Running’s article posted yesterday: What is VO2 Max?.

My humble opinion is that anyone training for an endurance event should have this testing done. For $250 you get major insight into how your body really works and hands on ways to improve training and performance. I had my test done on the bike, but hope to return for a treadmill test in September.

Here are the big lessons I learned that day and how I applied them to my half ironman training:

• Train with a heart rate monitor to ensure I’m spending enough time in zone 2 (lower/endurance heart rate zone) in order to train my body to flush lactate more efficiently. I have not yet purchased a heart rate monitor and therefore did not use one in my training. I have never used one. I am not sure when I will train for my next marathon (probably when I can afford a HRM), but I will incorporate it into my training both on the run and the bike.
• Eat more on the bike (50 carbs per hour). I started paying close attention to this right away. The SECOND I increased my carbs both before and during my rides I noticed a difference. I went from averaging 16-17 mph to 19.34 mph during the 56 miles of my race (admittedly, some of this due to aero bars, but I my heightened energy level on the bike I attribute to effective fueling and hydrating).
• Give my body ample time to rest and recover. This only makes the body stronger and lets it adapt to the stresses being put on it. I paid a lot of attention to this, incorporating a recovery week every fourth week of training. I took my rest days seriously and was careful to refuel properly after workouts. At the first sign of pain, I pulled back and rested.
• My V02 max is above normal, and given that, I should be seeing higher performance results when I race. This tells me that I have a lot more potential than I am using. That is where the heart rate training zones come in. I am convinced that if I start training in the correct zones, I will see improvements in my marathon time, and can maybe get closer to a 3:30 (my current PR is 3:42).  Exciting to know that there is room for improvement. Science tells me this, but so does my heart/gut/intuition.

Now, it’s your turn. Dr. San Millan had agreed to answer your training, weight loss, and performance questions.

• Want to know why you exercise consistently and frequently but never lose weight?
• Want to know why when you train for a marathon you do your long runs at a pace much slower than marathon pace?
• Want to know if everyone has the potential and capability to run a marathon if they train correctly?
• Want to know why time and time again you can’t get that PR?
• Want to know if this type of testing is right for you and what you could gain from it?

Here is your chance. Leave a comment asking the good doctor what you’d like to know!

SUAR

Bated Breath

I got to expend some of the taper nerves this morning on a swift 27 mile ride with my cycling group. That’s me in the pink on the left. These girls are so strong. They pull me up hills, teach me how to be part of a pace line and never fail to give an encouraging word. Most of them race bikes, so I have a thing or two to learn from them.

Thanks, Jen, for the picture!

I know you have been waiting with bated breath to hear more about my computer situation since the Lightening Strike of 2011. Where the hell did that phrase, “bated breath” come from anyway?  XLMIC would know off the top of her head, but I don’t, so I’m off to look it up.

Okay, that was boring. Too boring to even repeat, except to say that “bated”  just  means “restraint” and I can’t find where the expression came from. I think it had something to do with Shakespeare and I am just white trash enough that if you mention Shakespeare I immediately become a narcoleptic. Not to be confused with a necrolpetic, which is just WRONG!

I will say that my curiosity took me to the Straight Dope site and I learned some other very cool things. Like the answer to, “Why do hotdogs come in packs of ten, but hotdog buns come in packs of eight?” I’ve always pondered this. The reason? bakers just don't like tens. They prefer dozens, or more generally, multiples of three and four, notably four, six, eight, and twelve. These quantities lend themselves to compact packaging. Meat packers like to package hot dogs in ten packs because ten usually equals one pound and it is neat and tidy that way.

Don’t ever say you don’t learn things here. We are all about education and intellectual stimulation through the discussion of crapping, “that’s what she said” usage and the occasional story about balls.

Back to the computer. I am not at Starbucks, which is a good sign. We got a new cable modem and now have our Wi-Fi back. I am using Sam’s laptop and my iPad to get by because my computer is still inoperable. Today the new power supply arrives and I should be back in business. This is when I will find out if my hard drive got fried or not. Bated breath. If it got fried, we will hope the external hard drive saved all my stuff. Bated breath.

Here is my makeshift office. It has a window and lots of light and overlooks the golf course, so not half bad:

I am Beth and I am a computer addict. There, I said it. Dr. Drew eat your heart out. I hate to admit how lost I am without my computer. In all seriousness, this has shown me that I have a problem. I am now working Step 1 of 12 Steps.  Maybe I am just a bit powerless over my addiction. I keep reminding myself it could be meth, so I am keeping it in perspective.

I had my second part of “You Asked, I Answer” ready to go when the computer burned down. So, I’ll have that up soon if it wasn’t lost. You guys had so many insightful questions that really made me think.

Are you a computer addict? I work from home. Between that and the blog and other writing I do, I spend tons of time on here. I don’t think that’s a bad thing in and of itself. I do think it’s negative, however, if you find yourself unable to breakaway or if you keep checking back every minute or so. Or, if you are constantly taken and away and distracted and not giving attention to important things like children. This is the reason I’ve never gotten a smart phone. I don’t want to be plugged in all the time, or tempted.

SUAR

Get a Room

Early this morning we headed out for the last brick of our 70.3 training this morning.

The plan was to ride from our house and do one loop of the 70.3 course (about 33 miles) then come home and run for an hour (6-7 miles).

I also wanted to experiment with race day clothes. I wore my swim bottoms under my bike shorts. Since Ironman doesn’t allow nudity (no fun), I won’t be taking them off. For the bike run transition, I will do a quick change to a running skirt because I hate running in my shorts. For a sprint, it’s fine, but for a half marathon, I want to be comfortable and am willing to sacrifice 20 seconds in transition.

Heading out on the bike. Someone please remind me to stop doing that weird head tilt in every picture

If you really give a crap and looked closely at my photo, you will see aero bars.  Price tag is still on in case I decide I don’t like them. I’m weird that way. I return everything including used sheets. Ewww.

Yes, I drank the aero bar Kool-aid. They are just clip-ons and nothing fancy because I don’t have $3,000 laying around to buy an tri bike right now. $100 sounded better. A few adjustments to seat position and height and voila!

All I can say is: where have you been all my life? I was worried about adjusting to these things and normally I wouldn’t make a change so close to race day.  But I thought I’d try them to see if I could get into more of a groove on the bike and just be more comfortable, overall.

Settling into my bars was effortless and made riding so much more natural for me. We kicked out the 33 miles in 1:51 which meant a 18 mph average. This is faster than I’d normally do the loop, so I was thrilled about that. I fueled with my Honey Stingers/peanut butter sandwich, gels and Cytomax. I felt energized the entire time. 

I had a run-in with bike etiquette along the way – kind of confused me, so tell me what you think.

We were cruising down Highway 36 at a nice clip. A man and woman passed me single file, looking strong. I stayed with them at a comfortable pace. I was tempted to pass again after a couple of miles, but didn’t. I was with them for maybe ten minutes when we got to a hill. I noticed that the guy moved over beside the woman to take up the whole shoulder, which was very wide. I didn’t get why he was doing this since he was a stronger cyclist than she was and they had been single file until this point.  It made it impossible for me to pass or to even try.  The woman was breathing hard, struggling a bit. I was not.  I wanted to pass just to keep my pace even and to not lose momentum. But, the dude wouldn’t make room.

When we got to the top, he looked over at her and laughed and that’s when I realized it might have been a deliberate attempt to keep me from passing her on the hill. Dick. Maybe I’m wrong, but it seemed pretty purposeful. I mean, who cares? If you’re going slower, let someone pass you.  So, I blew by them as I expelled all kinds of gas and never saw them again.

What’s your take? Glad I got that off my chest. Okay, I’m over it.

I call this elevation chart “mountain town with two nips pointing down.”

We got home and headed out for the run.

It was only 8:30 a.m., but temps were heating up nicely. We did an out and back for a total of 6.7 miles in 59 minutes, 8:53 min/mile average. Total workout time: 2:50. Total miles: 39.7.

I got so hot the last mile and ran out of water. We both got a bit terrified realizing we would be running later than this next week, with no shade and twice the distance. It will be a hot, slow grind to the finish and will probably cuss and cry but I will do it.

Looking quite ugly afterwards if I do say so myself.

Now headed out to get some donuts and coffee. Think I earned it! Filled long john is calling my name. TWSS.

Ever had a run in with questionable bike race etiquette? This is my first one.

Do you use aero bars? I love mine so much people on the road were screaming, “Get a room!”

What’s your donut and donut shop of choice? I like Daylight Donuts – a franchise, but family run and inexpensive. I usually get the cinnamon roll with a circumference of 12” or the filled long john.

Do you return a lot of crap to the store? I’m the queen of this. I will tell you a story one day about returning a coffee pot, still wet.

SUAR

Make Your Own Arm Warmers

Between drinking wine and being at 9,500 feet in Breckenridge, Colorado, I have killed a few brain cells in the last 24 hours.

I forgot my arm warmers, which is a problem when you wake up to run or bike and it is 35 degrees. So, I did what any cheapskate full blooded American would do and stopped at Wal-Mart and bought some men’s socks.

I cut off the toes, and voila, arm warmers, 2/$5.00. Can’t get that from a running store.

I even thought I could repurpose the leftovers for as toe warmers or a hat for my guinea pig. I love how these hide my hideously long Morton’s Toe.

Ken and I headed out early for a ride from Breckenridge to Copper Mountain. About 33 miles round trip with 1,500 feet elevation gain. You may wonder why I always give the elevation gain. That is my way of saying it was a big hill and it was hard. We met up with my friend Julie, Duathlon champion. She kicks my butt every time. That’s Copper Mountain ski area behind us.

It was cold as shit at the start. My fancy arm warmers are under my shirt and I’m still freezing.

I had to stuff my hands down my pants to get them warm on the way up. The whole ride to Copper was basically in the shade because the sun hasn’t made it over the mountains yet. Wish I had a picture of me copping a feel on myself, but I don’t.

After this kick ass ride, we caught up with my parents and my brother and his family. My parents rented a house up here for all of us for the week to celebrate their 50th wedding anniversary. It is awesome. Pure heaven. Here’s the view from the house:

My brother lives in D.C., so I don’t get to see him that much. It is really fun to have all of us together. Although he did lay a mean fart in the kitchen this morning and let me walk through it with no warning . He also clogged the toilet, but I said I wouldn’t tell. Like brother, like sister. He does grill a mean pork loin, however.

After our bike ride, we all drove up Boreas Pass which takes you to 11,400 feet. We then did a gorgeous hike up above tree line. Like I always say, it sucks to live here.

Here are the parental units who conceived baby SUAR. You can write them a thank you note if you’d like. Or a hate mail note.

Now I’m resting and gearing up for happy hour which I totally deserve.

Tomorrow a.m.? Ken and I are going to run some of Boreas Pass. Ken is doing the Colorado Relay and his leg is an 8 mile ascent up to the top of the pass. He wants to do a dry run. But, no dry hump.

My favorite picture so far from the trip: Emma and my dad.

Do you ever take trips with your extended family? Like it or hate it? We don’t do this type of thing often. I like having all of us together, but I hate it when my brother pulls my hair and reads my diary (oh, wait that was fifth grade).

Beach or mountains for a vacation? I am actually a total beach person. As much as I love the mountains, I think I like the beach even more. Actually, give me both of them together and it would be about perfect.

SUAR

Not a Cool Kid

It’s become very clear to me I will never be one of those cool athletes. You know the kind: they look all sleek and natural and like they were born to wear compression shorts and to cross finish lines, breaking the tape and throwing their arms in the air. They cruise along on their aero bars with their crazy-ass helmets that have tails and don’t miss a beat when they take a drink or eat a gel. Their sculpted muscles fit perfectly into their racing clothing and they always have on a game face. A look of pure determination and athleticism.

Chrissie Wellington

I don’t have it in me. I’m am just not that cool.

For example, today at my cycling group I was informed that triathletes don’t usually keep reflectors on their bike wheels. DOH! As I was being told this, someone else pointed out that I still had the price tag sticker on one of my spokes. DOH!

Bike lock combo = FART. I bet the pros don’t have a secret code like that.

Despite the dorkiness factor, I am one of those people that is so uncool that they are almost cool. We all knew those types in high school. The nerd who one day became popular because they could laugh at themselves and everyone started to think they were pretty funny. That was kind of me. I was never totally a nerd, but I was always the class clown kid. I knew I would never be noticed for my looks or boobs. My brains were okay, but nothing exceptional. So I played up the humor.

Once in 7th grade, I wore overalls which I guess invited torture and I was hung on the monkey bars, so high that I couldn’t get down by myself. I just hung there for a bit. But, I thought it was pretty funny, and some cute guy came and rescued me so it all worked out okay. Damsel in distress and all that.

Anyway, I digress.

Last night was my first open water swim ever. I got in a mile before it started lightening, so we had to get out.

I grew up in Maryland and Greece going to the beach, but it’s not like I would get in the ocean and swim 2,000 yards before breakfast. Too busy watching “I Dream of Jeannie.” (I used to love it when Jeannie would get in her bottle and you got to see the inside with all of its fluffy pillows and pink drapey curtains. I used to try to make my forts look like that).

I loved the open water. There is something so natural about being in “real” water versus pool water. The only thing, is I really wish there was a line on the bottom of the reservoir so I could see where the hell I was going. I got of course quite a bit. Guess I need to learn some sort of spotting technique. Any ideas?

If I ever start to feel down on myself because I am uncool, I can just gaze at this makeover Emma did of me on her iPod. Clearly I am meant to have a beehive.

Or, I could just get all excited that they are writing “suar” on the roads during the Tour de France to honor me:

Which do you like better, pool or open water? I’m new in the open water, but I think I like that more.

What’s your favorite older show? I love “I Dream of Jeannie” and “The Love Boat”

What’s the most uncool athlete thing you’ve ever done? My list is too long. Wetsuit worn inside out, crapping my pants, reflectors on bike to name a few.

SUAR

PS: Just tried Honey Stinger Waffles. Those things are the shit. My new favorite fueling. 160 cals, 21 g carbs. I ordered them from Runningwarehouse.com. Use coupon code “rwjuly” to get an extra 10% off.

Quaint As Austria

First off, thanks to all of you who ordered shirts, just awesome! And, thanks also for your patience as I am learning how to navigate my way through this whole shirt selling thing. Appreciate your support!

The kids and I came up to Vail yesterday to stay with a girlfriend and her kids. We are staying right in Vail Village at the base of the chairlifts. Last night we did some poking around the Village which might even be quainter than some villages in Austria, but I don’t know because I’ve never been to Austria.

This is outside of our condo. That’s snow on the barren ski slopes.

I found a couple signs I should probably plaster to my forehead.

Oxygen is over-rated in these parts.

All I do is lay around. I’m just not cut out for exercise.

Some times I like to do tricks:

This morning I get up at the ass crack of dawn to tackle Vail Pass on my bike. The summit is about a 15 mile climb from our condo. I was going it alone. It was chilly when I left – maybe 45 degrees. I knew that climbing from 8.150 to 10,400 feet might freeze my nuts off, or some kind of body part.

The first few miles I cruised along thinking, what’s the big deal, this is no problem. By mile six, I really started climbing and it was that steep crazy climbing where you are in your granny gear, pushing as hard as you can and going 5 mph. At certain steep steep spots you consider actually walking your bike because it may be that or fall off on your face.

I couldn’t bring myself to walk the bike so I pressed on. Around every turn I would think, “Okay, the summit has got to be around the next bend.” It wasn’t. It’s good to know where you’re going

And where you’ve been.

I seriously thought I would encounter a bear and he would make me his bitch - I was literally the only one I saw out there. But I didn’t see Deliverance bear. Only saw some deer who were rude enough to stand there, still, on the side of the path and stare me down. The look in their eyes was something like, “What the eff is she doing?” I shrugged those fawns off, giving them a dirty look back.

Finally I reached the top, and the view did not disappoint.

Coming down, the snow and rushing water made it cold as hell. That’s what 1 hour hot showers and endless cups of coffee are for, right?

All in all, 2,400 feet of elevation gain. 30 miles out and back. You don’t want to know how long it took me. 1:20 going up, :45 coming down.

When I got back I stuffed my face at the breakfast buffet with hard boiled eggs, scones, bananas and yogurt with granola. Emma walked up as I was peeling and eating the egg. “WHO FARTED?” she yelled. I told her it was the egg. But I got to wondering why do farts smell so much like hard boiled eggs? And given that, why do we keep eating hard boiled eggs?

I’ll leave you with that conundrum.

Do you work out while on vacation? I never used to. Once I got really into running (about three years ago) I started always exercising while on vacation, regardless of where I am.  For me, it just starts my day off right. Then I don’t feel so bad about basking in the sun all day eating nachos and drinking margaritas.

SUAR