The Journey to IM Florida

I love Brick Repeats!

2012-02-11T11:41:00.000-08:00

Dynamic Warmup for 10'

Then Perform multiple sets of 30:00 Bricks as time permits.

Swim Bench or Stretch Cords 5 X :30" pull w :30" rest @ TE effort

Then Bike for 15' [5' @ EN, 5' AR, 5' EN]

Then Run for 10' [5' EN, 5'AR]

This was such a great workout today! Torched 1000 calories and got home only to realize that I did 30 minutes too long of a workout. :-( Oh well! More repeats for me and getting me ready for next weekend's 2:30 brick workout. :-)

I am feeling better, the saddle is soooo wonderful. I am feeling good and getting excited to put this effort into training consistently. COMMITMENT.

There are only something like 267 days left! better make them count, right?

Training with power... time to get some!

2012-02-10T12:35:00.000-08:00

I tested on the bike before I left for Germany and let me tell you... my functional power is 160. OMG.. this is so sad. :-( I took too much time away from the bike! plus I never did this before (training with power) and had no idea how to really go about testing.

This week I am in the lab and back on the bike. OUCH. I am getting a new saddle as this one has caused some serious soft tissue damage. I got my bike fit and the saddle pressure did not change, so we opted for a new saddle. I have never been more happy!

Cobb V Flow Max

Oh what a difference! The saddle supports you on the sides, not the sit bones, and is a real difference in feeling from the traditional saddles.

So looking over my power outputs I realized that the thing that has changed, outside of just not having the time int he saddle I am used to, is that I am focused on RPM now - 90+ RPM all the time, at each power unless otherwise instructed. This has put me into the lower chain ring, whereas I usually mash through on the big ring. What I need to do is to get back into the big ring and get into a high cadence here... this is where my power comes from. The big gears + efficiency +cadence.

I really want to improve my power this season and perform on the bike, nit just coast in my comfort zone. This power training is putting me out of the comfort zone and into a performance zone and while I am not performing very well right now, I know that in time I will.

My training for the week is pretty normal, but I have missed all swims much to my own promise to get back into the pool. Ugh. This winter has sapped my desire to swim, which is funny because usually I want to live in the pool. I think it is because more people are at the gym and thus I have a harder time actually getting into the pool.

Mondays and Wednesdays I am riding in the Lab with the rest of the lab rats, and then Mondays I am at the HS pool with the team for some drill work. Saturdays I am back in the lab for either an endurance ride (2.5 - 3 hours) or 2.5 - 3 hours of brick repeats, swim bike and run.

Tuesdays, Thursdays, and Sundays are my swim days Now I just need to swim.

My commitment, I will not say promise, to my self is that I will be back in the pool 100% next week.

So next week my schedule is as such, and I am committing to hit 100% of it.

Monday: 1.5 hour bike, 1 hour swim drills
Tuesday - run
Wednesday - 1.5 hour bike ride, stretching/foam rollering
Thursday - swim and run
Friday - rest and stretch
Saturday 2.5 hours of brick repeats
Sunday - swim and run

I posted over in my day to day blog about how my weeks are going with planning and prepping. You can find the post here.

Finalized 2012 Schedule. Goofy DONE!

2012-01-29T09:59:00.000-08:00

Donald Duck half marathon, January - DONE!
Mickey Mouse marathon, January - DONE!
Rock CF Half Marathon
Willow duathlon tentative
Motor City Olympic, June
Welland half Iron, June
Rev 3 half Iron, September
Ironman Florida, November

Goofy's race is done! It was a blast, even if not the *whole* 39.3 seemed like it at the time lol, and I captured the report of it on The Journey.

Starting in February I am in the Lab 3 times a week on Lady riding my winter away. It has been so hard to stay motivated, but with the computrainer lab all set up for us, this will help me stay focused and energized.

I am also going to get back into the pool seriosuly and try to maintain my running momentum.

I am currently in Germany, so my training will be hit or miss. Thankfully the coach has a lot of running, walking, and stretching on the plan for this week since I have international flights and to top it off I am sick.

Got to rest, get strong and be ready to come back in full force February 6th. I guess you can say that 2/6/2012 is the day that I get back to work.

My first main race is Welland, so my short term goal is there. I am looking forward to burning some rubber, and some blubber, this winter! Ha ha ha!

Tentative 2012 Schedule

2012-01-02T14:48:00.001-08:00

I speak about my 2012 goals and resolutions over on the Journey.

Here is what the coach and I have planned so far:

Donald Duck half marathon, January
Mickey Mouse marathon, January
Martian half marathon tentative, if coach agrees
Willow duathlon tentative, if coach agrees
Motor City Olympic, June
Welland half Iron, June
Rev 3 half Iron, September
Ironman Florida, November

I am also doing some century rides and long open water swim events as part of my training for Ironman Florida.

Oh my goodness, this is for real. I am IN TRAINING for an IRONMAN. I feel so excited for this whole journey!

While the above schedule seems pretty light to me in terms of quantity or rather number of races, it is over 350 miles of triathlons, and 50 miles of running races. My top priority as far as Ironman training goes is to be injury free come the morning of November 3rd. Lightening up the racing load will help this. At least, that is what Bonnie says! :-D

Let the fun begin!

Training Starts Tomorrow!

2011-11-30T19:10:00.001-08:00

Woo hoo! As of today I am officially a member of Club Fraser.

It was time to move on from the RACING GREYHOUNDS. The team was great but for what I want to do, I needed something different in terms of growth opportunities. Fraser has everything that I need - coaching, the lab, the entire package. I feel at home. While at the shop today, I paid my club dues, bought my Holiday Party ticket, and paid for my first month of coaching by Coach Bonnie. I logged into my Training Peaks account and already the first month is populated. I love it! I have a plan! And... it starts tomorrow! Now I just need to buy some club kit and I am all set to rock the Green in 2012.

Right now I am an the "Pre-Habilitation" phase of my training. This is the phase getting my body used to volume again, as well as getting my muscles strong and ready for the work ahead. I feel relieved to have a plan, a coach, and an amazing team right by my side for this amazing journey.

I am feeling really, really good about this. It just feels right!

Do you have any sensitivites to sea creatures?

2011-11-11T13:32:00.001-08:00

Upon seeing that question on the entry form for the 2012 race I started to laugh. I really REALLY had to hold back and not put my first inclination.

"Yes. Sharks. I tend to die when they eat me."

Good job, Jenn. Way to exercise self control! *pats self on back*

I have this fear of the ocean/open water/random fish tank that anyone who has ever swam with me outside of a pool can attest to. A triathlete afraid of swimming with fish. Awesome. I literally scream underwater every time I see a fish. I have gotten so used to this reaction that I can scream and swim at the same time, not missing a stroke. Obviously... and I can tell that you see exactly where this is going... an Ocean Ironman was the most logical thing for me to undertake. As if doing the whole "Ironman thing" wasn't difficult enough, I chose to do one centered around my all time favorite place in the world which ironically is home to the most scary thing in the world to me: the ocean.

Every single time I get into a body of water larger than 25m long without lane dividers and chlorine, I have a moment of "what am I doing?!". I really hope that it is unnoticeable to those around me as I do my best impression of a person wearing 'big girl" panties who loves to swim in lakes. Honestly lakes freak me out 90% of the time. No worries about me swimming alone! I feel the best odd for survival is to swim in groups. so when the little fishies go to eat me bite by bite, there will be people around to help me fend for my life.

I know that this is irrational as I am quite a bit larger than your average run of the mill minnow, however even they freak me out. I am getting better. Four years of swimming in the lakes and funny how not one of my friends nor myself has had any issues with those pesky killer fish. Maybe fish are not so killer afterall? Or maybe they are playing the waiting game, trying to ease my nerves then attack when I find myself lulled into a state of acceptance. Haha! I will never be lulled into acceptance, so there killer fish! Take THAT!

I have worked really hard at getting the uncomfortableness under control and once in a race or group swim situation I am fine. With more people I feel safer, as if somehow our energies combine and we become a force to deal with, one that the fishes would rather not. I have even tried forcing myself to search for fish while I swim in order to realize that they are not coming after me, but rather to understand that what I am doing is akin to swimming through their living room. I know the same will be true for next year, meaning that I will be absolutely fine in the water, however all the talk about the pink meanies and sharks seen at this years race sent my heart directly to the bottom of my stomach. Time to get mentally prepared.

PINK MEANIE


Pink Meanie - the new species of Jellies which can be 3 foot wide with 70 feet of stinging tentacles

I did find something of value to ease my mind about the jellies in all of my reading.

Wear my sleeved wetsuit to help shield myself from stray jellies of all verities
Slather myself with either vasoline or Sea Safe to protect exposed skin from the venom in said jellies
Make sure to have venom neutralizers in my transition bags in case I am one of the people, and there were many this year, who are stung.

I am actually feeling much much better about the jellyfish situation. Crisis averted.

SHARK BAIT Is that anything like jail bait?

Oh, but then there was the shark sighting. Not just in the area, but right below (15' or so) the swimmers. It was a black-tipped shark. I did some reaseach on this variety of creature and I have to say that while they account for 16% of Florida's shark attacks, they are relatively harmless to humans unless there is food nearby. Note to self: avoid chumming the waters prior to the swim. I also read that sharks tend to go for the stragglers in a group should they pose an attack Note to self: work on speed and efficiency this year.

Nom nom nom. I'm HUNGRY.... for you.

Putting this weakness into writing has forced me to face it directly. I have come to realize that if 2,500 athletes brave the water each and every year for the past 13 years and not one has been killed by a shark a jelly or anything other than the unfortunate reality of a situational drowning (two people in Ironman and 1 in the Gulf Coast tri since 2006), I would say that I am in as good a position for survival as every other swimmer out there. I do not consider myself at special risk for an attack of anything or that I am the weakest swimmer as I know that I am not. The reality is one that is frank and comforting: we are all there in the same conditions, with the same day ahead of us.

I am coming to grips with what an ocean swim means, and knowing what is ahead of me has actually comforted me in a way. The swim will be exciting, it will be nerve wracking, and when I come out of the brine after my 2.4 mile stretch with 2,499 of my closest friends I will have conquered the biggest of all of my fears. I AM GOING TO CONQUER MY FEARS. I felt the need to restate that with a more positive spin. ;-)

This whole process is making Trout Lake look like my bath tub, and I honestly cannot wait to go for a dip!

With that, I bid a wonderful weekend! Make good things happen!

Ironman: For the Über-Fit or the Über-Dedicated?

2011-11-10T08:08:00.000-08:00

Ironman posted the volunteer and highlight videos last night up on YouTube. I watched both videos and even though I was there in person as painfully captured in the volunteer video [side-note: yikes I looked rough that morning!], watching the two videos really captures the essence of what Ironman is about.

Giving Back

Over 3,000 volunteers work at an event of this magnitude in order to make it happen. They are everywhere handing out to every single athlete water, food, encouragement, hugs, handshakes, and high-5's. I never realized how labor intensive a race of this magnitude is. Logistically speaking, Ironman is huge. Well beyond 140.6 miles of course, 2,500 athletes, and 3,000+ volunteers. After volunteering in two slots this past weekend, I now see not only the importance of volunteers but the importance in volunteering my time to give back to the sport that saved my life. It really was something to be even just a small part of some people's day.

To Win is to Finish

Ironman is not an exclusive sport for the über-fit person. I have been shy of attempting an Ironman because I am overweight and fear that I would not have the ability to cross the finish line. My dear friend Ranger told me two years ago when discussing Ironman Florida for the first time that it was not about where I was at the start of the journey, but where I was going to end up. I told him that I could never do an Ironman because I was overweight to what I considered IM standards and I was just not that person. He told me bluntly; well don't you think you'll lose weight training? Why discount yourself before you even try?

Yeah, why?

He called me out on my self-deprication, but I just did not see it that way. Ranger has this uncanny ability to see through people's BS and realize their potential. We call him the kool-aid man because we often think of him as crazy, but honestly, he is a truth seer. He knows his potential and his ability and he is extremely driven in what he does. So, Dave, if you are reading this - thank you for your support in everything.

I realize now that I was playing into my insecurities and as I have a tendency of doing, I stopped myself before I even started. I realize now that my ability was not the concern. I know that I have the ability to swim 2.4 miles, to ride 112 and to run a marathon. It goes beyond that though. Determination. Desire. Perseverance. This is the true meaning of Ironman. As their motto say's "To win is to finish". I need to not be afraid to start. And after this weekend, I am no longer afraid.

I have the determination, the passion, the excitement, and the knowledge. I have a coach to guide me and help me align myself to the best possible position for success. The 140.6 mile victory lap is going to be my reward for a year of hard training and training hard. I finally have the faith in myself that is required to undertake such a feat.

Enjoy the videos! I know that I did!

Personal Truth

2011-11-08T09:30:00.000-08:00

I think that everyone should experience the Ironman race at some point. Not necessarily as an athlete, but as a spectator or better yet, a volunteer.

I chose to volunteer at two positions one at the start, one at the finish. I wanted to experience first hand the excitement from beginning to end of those special 17 hours. Before the race, Annelise and I would meet or see people and get their stories. Volunteers, past and current participants, locals, spectators, you name it we met them.

This was key as it allowed us to work off some nerves, to cheer on some athletes directly, and to really learn what the race is about to so many people. And did we ever see people. From the elite racers to those on a personal journey to health, and every single type in between. There were those without limbs. Those with extra pounds to lose. Those with no pounds to spare. The common thread? They were all, each and every one of them, athletes. They put in the work. This was the dream. Be it to finish, to finish at a particular time, or to qualify for Kona, a dream was in front of 2500 people that morning.

I am posting up over on the journey blog individual stories throughout the week as motivation for my 60 day challenge, however here I want to go over the bigger picture. What I have taken away from this experience.

Meeting people and seeing people finishing the race with tears streaming down their faces was amazing. Out of all athletes this year, there were 1000 first time Ironman athletes, three disabled athletes, and o hand-cycle athletes, even though they are allowed to race. Ages from 18 to 80 were in the field. Ironman is not some unattainable thing. Ironman is just something that you must work very very hard for. So here are the knowns:

Ironman requires training and planning. And a solid support system from family and friends. No question. Logistically speaking, there is a lot to the race due purely to the size of the field and the length of the race.

Ironman will hurt. No matter if you finish in 8:55 (the top female finisher and new female course record time) or in 16:59:59.

Ironman will require a solid nutrition plan. Not just in training but in lifestyle.

And here is the ultimate personal truth:

I cannot continue to put in the hours of training required to accomplish my goals, only to counteract them by poor food choices and lack of proper recovery and rest.

This must and will stop. Seeing the race this year has solidified this in me. Annelise and I talked about fueling the body at the micro-nutrient level through whole food choices. Lean proteins, vegetables, nuts, oils, fats, appropriate carbohydrates. I must also get in adequate sleep. I cannot burn the candle on both ends and expect to see light for long.

I have committed to working with Coach Bonnie on addressing the nutrition and training aspects. I see myself living in "the lab" this winter on my bike and running testing and seeing where I am as a baseline. I am not doing this for an time finish goal, I am doing this to align my self optimally with the best chances for succcess. That means having a strong support system around me, being honest with myself and my coach as to my intentions, goals, and abilities, and then getting to work.

Mike has informed me that my priorities this year will be swimming, biking, and running and should he find me at home without a note from Bonnie saying that I should be there, he will promptly be kicking my butt outside to get on the bike or go for a swim or run. I believe him. And, I love him for that.

I have five weeks of school left in my Master's degree. I have made it through 47 weeks of non-stop school thus far and am ready to be done with this degree. I am ready to put myself first on a physical level. I am very excited that my family and friends are behind me in this journey. It is for real. It is happening. I am ready!

It is official! We are IN TRAINING!

It starts...

2011-11-06T08:12:00.000-08:00

Registration Paperwork Completed!

Well we pulled the trigger. I learned so much this trip. Many many new things to think about, but most of all, many fears removed.

364 days to go!

Evolution.

2011-11-01T14:56:00.000-07:00

The evolution of Runnergirl.

2004 CRIM Finish

2002 - Lost 60 lbs and quit my unhealthy addictions.
2003 - I started running and never looked back. 5k, 10k, hallf marathons were my thing. Attempted and DNF my first marathon.
2004 attempted and finished my second marathon. Swore them off for good. marathons are the devil. My body will never be capable of taking me more than 13.1 miles. EVER.
2005 - 2008 ran happy but never felt satisfied. Decided to go for a triathlon to keep my mind occupied.

2008 First Triathlon Finish

2008 - attempted and finished my first, second, third, fourth, fifth and sixth triathlons. Three of which were in a 7 day time-frame. Hooked. Never ever want to do anything longer than a sprint! EVER!
2009 - Attempted my first half Ironman (the sprint happy zone was very short lived), but bailed on it at the last moment and decided to do the long-course aquabike. Finished 2nd in my AG. But I can never do an Ironman, so the half Iron distance will be my thing, because I am not capable of dedicating myself to the training required for such a feat. I am doing my very last first.
2010 - Attempted and finished my second half Ironman. Loved it.

2001 Detroit Marathon Finish

2011 - Attempted and finished my third marathon (1:17:00 minute PR), set PRs in every distance from 5k to half marathon in between. Placed in nearly every triathlon I participated in. Rocked the world while finishing up my MBA.

From the girl who was an obese smoker to the girl packing up to volunteer and sign up at Ironman Florida... the journey has been a long and confusing one, often discounting myself before I have had a chance to prove myself.

No more. I will never say never again. I will never stop myself before I even lace up. I will stop telling myself that I am not worth it, that I am not deserving of it, or that I am not capable of doing this.

I AM.

And, in one year I WILL.

The journey is not yet complete as there is no final destination. Right now, I am on my way to a 140.6 mile victory lap. One day out of thousands in my life. But one day that has taken me the longest to arrive at.

I am ready. I have evolved.

T minus.....

2011-10-27T04:42:00.000-07:00

In 1 week Annelise and myself will be on the way to Palm Beach City, FL.

Condo on the beach is paid for.
Car is all checked out and brakes fixed, oil changed.
Starting the final work on my paper which is due next Wednesday.
Volunteering confirmation letters received.

It is really happening. The journey is about to start.

Ironman Florida. Where my dreams turn into accomplished goals.

And I feel really good about the whole process! This journey is about so much more than 140.6 miles. It is a journey of breaking myself down and rebuilding into a stronger Jenn.

It is journey to the rest of my life. A hopefully long, healthy life.

It isn't about a list and bucket.

2011-04-24T14:41:00.000-07:00

This post could have just as aptly been titiled "Never Say Never."

I went from having my list "first" at Welland Half Ironman last year to returning to marathon this year, and running an ultra or two in 2012. So yes, I have changed up a few things in my life recently and have found over the course of the past year the knowledge that I can do this, no doubts.

It isn't about a list and a bucket. It is about a LIFESTYLE.

I cannot argue who I am and I make no apologies for it. I am someone who is driven and is dedicated. But this is not about that. This is about the passion and excitement - the love.

2011 I drive to FL to strip wet people of their wetsuits and catch the final Ironmen finishers at this years Ironman Florida. The next day I sign up to be the one being stripped (oooh la la) and caught at Ironman Florida 2012.

I never had a desire for Ironman (and truthfully I am not so impressed with the MDot branding as this had to do with timing). Two years of long distance triathlon training has taught me some things, firstly that I really can do this and achieve my goals when I work for them, and secondly I need the outlet. I coped with many an issue on many 3-5 hour bike rides over the last two years and loved every moment of it. Well, maybe not loved every moment. I learned a lot over those miles. And that I love.

I know that this is going to be a large time commitment, but I picked this race with key things in mind:

1. - MIKE. He is my partner, my soon to be husband, and the reason I got into triathlon to begin with - healthy lifestyle changes so we can live a long happy life together.

2. - Timing. I will be coming off of an ultra first half of the season (Goofy, Trail marathon, DWD Devil's Lake, and North Country), so this will allow me to overcome some running issues and then recover while building up my bike and swim speed.

I knwo that this is going to be the most difficult thing I have ever done. The key here is that this is but ONE day of thousands of my life. Life happens and trainign days will be missed and I will ahve to make some sacrifices as will some sacrifices have to be made for me. But if you are reading this post - then you get it because you are my friend.

I am doing this for the "me" time quite honeslty. Yes I will still be training with my teammates and friends. Absolutely. I have major swim support in FAST. Major bike support in the RACING GREYHOUNDS. Major run support in Your Pace Or Mine. Major home support in Mike, and the Warstler-Kryvicky families, coworkers, and friends.

I have a network that extends well beyond my arms, and I am excited that I know that I am ready for this endeavor.

I decided to open back up the IM FL blog because I wanted a seperate place to keep this journey while not abandoning my regular blog where I keep track of everything else. So two blogs, rarely a double post (aside from this one), and the journey commences.

The big questions here I had were - exactly where do I start? How do I go from overweight Half Ironman finisher to Ironman Finisher?

The first step is to be realistic. I am not here to win, I am here to enjoy the journey, to enjoy the process and reep the reward come race day. This is not my job. I do not get paid to exercise and live a healthy lifestyle.

But then again, do I really live that healthy of a lifestyle? Hmmm.

The second step is to commit to the healthy lifestyle and not take training as liscence to eat anything I want at any time I want it. I am a vegetarian, but that does not mean that I cannot and do not eat crappy processed foods and fake foods. This must stop.

I have no doubts that I can finish 140.6 miles. The question is do I want to train carrying 40# of extra weight on my body? No. That hurts and sucks so much energy from me. It must go.

I am 15# away from my first baby goal, and ultimately 40# away from my fit goal. And, it will happen.

The third step is to be honest with everyone in my life as to why I am doing this. This is not about bragging rights and a medal. This is about doing something that I truly enjoy. I get this sport and it gets me. I find a lot of personal enjoyment in every finish - be it a podium at a sprint race, or running a first timer in to their first finish at a half marathon. I love the people in the sport and the excitement around it. Just being a part of it makes me want to challenge myself and hone my sport in more. This does not mean that I will neccessarily care about every little parameter in my performance. I have found my happy spot at Welland 70.3 last year - and I like it.

The fourth, and last step, is to work out a realistic (for my life) plan with the coaches I have hired to assist me along the way, and have faith in the plan. If it is not working then the plan will change. Fluidity. Zen.

I embraced zen at Welland and I am not letting it go. This peace is what keeps me happy and not burnt out. It keeps my head on a level and makes me realize that every moment is the moment to appreciate.

Still Going to IM FL in 2011...

2011-04-20T17:40:00.000-07:00

Just as a volunteer not a racer as I had originally planned.

I decided that with my training schedule and how things will go the next few years, 2012 is the perfect time if any to go for Florida.

So - 2011 I go to sign up, 2012 I go to cross the finish line in under 17 hours. :-)

Mike said Yes!

2010-01-16T10:42:00.001-08:00

Mike said yes.

Yes to going to IM FL in November for me to volunteer and to cheer on Trish and Dave to their finishes.

As well as...

Yes to going to FL in 2011 as an athlete.

This is becoming more real every day. This is the year that I get my arse into gear and get into shape. That is my focus. 2010 the year of becoming fit. 2011 the year of becoming iron.

It is time.

2010-01-15T18:49:00.000-08:00

2011.

IM Florida.

It. Is. So. On.