Friday, March 27, 2009


I commuted into work today via bike. It's about 16 miles one way.
That's not the big deal...however, getting a flat will really put a damper on making those 16 miles in any reasonable fashion.

My wheel was making a funny sound so I stopped to check it out- front tire was dead.
No biggie, just needs a new tube (an "adventure" which takes me nearly 30 mins).

Anyhow, I was inflating my new spare tube when the inflate valve snapped off. Fucking perfect. I had only 1 spare- I didn't carry a backup to my backup.
Another cyclist stopped to give me his spare tube: "This should work, it does have a patch but should be OK."
Well, guess what Sherlock- it didn't work, the patches were whistling air and it didn't hold anything but for like 5 seconds!
Fuck! it's been about an hour since I've been stopped.

I called Rob crying and walked 2 miles so he could pick me up at a road where cars could drive. I was pissed- and late for work.
My ride usually takes me about 50 mins from start to finish. Today, I left my house at 6:40am and didn't get to work until 8:50! WTF!

Wednesday, March 25, 2009

Sickness and Indecision

Wow- this virus I caught kicked my arse!

Friday (after arriving for a "fun-filled weekend" with the fam.) I had a sore throat all day! I thought it may have been allergies, since everything was beautiful and in bloom in Atlanta. However, around 8:30pm, I felt like I had been hit with a truck and needed to lie down immediatly. I woke up Sat. am sounding like Rod Stewart and barely being about to swallow.

I re-routed my travel plans and caught the next plane back to Philly so I could be in misery at home. The flaming throat feeling lasted until Monday night when I finally passed out. That's 4 days! 4 days of hell. It was awful! Now, only after some good ole' penecillian am I feeling better. I even managed to hop on the bike and jump in the pool this morning before work...almost back to normal.

I can't wait to get back to my workouts! I HATE being sick! My legs are sore too from my workout earlier b/c they went from 60mph to 0 for the past 5 days. NO FUN!

In other news, I can't really decide if I want to go back for my PhD or not. Kind-of a big deal...kind-of bad that I can't make my mind up! This is horrible for me, really horrible. I wish I could gain clarity over this but I just can't. I'm getting "comfortable" here with work and Rob and training, that such a bad thing? Or should I have one last hurrah with school? Thoughts?

Monday, March 16, 2009

Ramping up the training

Well, the weekend is over (sigh).
My weekends are usually packed with lots of training- many hours/miles.
I always look forward to getting in some good training time over the weekends because I almost always get more sleep and better recovery after longer training sessions on the weekends vs. the week days. I'm sure many people can relate to this.

It's funny that Mondays are usually my lightest day.
With rowing, I was used to hitting it hard on Monday- as the start to a new week. Tri training is really different and I think it's amazing that I havn't really missed rowing at all since I've been training for tri's. I guess that means I made a good switch.

Other than that, I just would like to say how awesome swimming is after a long run. I ran about 11 miles of the Wissahickon Trail yesterday and swimming is always the best post-run recovery. Even though it's hard to drag myself to the gym and jump in the water, I'm always so happy I do. Nothing like a little anti-gravity to help any stressed hip and ankle joints. (I always spend time in the hot tub and sauna too!)

I've really been trying to focus on having good recovery periods- even though I train 7 days a week. When I'm not working out, I need to focus on active recovery and proper nutrition to make sure that I can be ready - mentally and physically- for the next workout. This is a bit like a balancing act, but I'm getting the hang of it!

Monday, March 9, 2009

Prost! More steins

The 4th and final run of the Shiver by the River series went well. 1st place finish for the 10k which allowed me to place as the 2nd overall female for the series. Not bad- acknowledging that I've only run 5 10ks!

That being said, I'm looking into running another local 10k. The Shiver course was a bit hilly and each mile was not marked. That's though! Also, there were no formal timing chips so I'm wondering if a more formal or organizaed race will help me claim a PR. Only one way to find out!

Until then, it's back to steady training. Coach is ramping up the hours.
This week will be a gradual climb at only 17.5 hrs.
I expect the volume to climb up to around 22 hrs. per week for the next 5 weeks.

Friday, March 6, 2009

Oh Blog, how I missed thee

Whatever...I have to get back into the swing of blogging.
I mean, why not?!?

This weekend is the 4th (and final) race of the Shiver by the River 10k series.
So far the racing has been good...VERY cold, but good.
I'm hoping for a PR this last 10k. I'm feeling good and just trying to hold myself back from doing extra workouts because "I've got nothing better to do."

The course was advertised as flat- but it's not, not at all. It's a 5k loop that the 10k runners simply do twice. What a tease! Also- the miles are not marked (except for the 5k or half way point) so that is more of a mental challenge.

So far, I have snagged 3 beer stiens as my prize swag- love those practical awards!! I'm curious as to what this final run will bring along...besides a PR!! (positive self-thought.)

I have my goal. Let's see what happens.

Thursday, March 5, 2009

Go Team!


– Snapple Lyte Water, a new
electrolyte-enhanced water source for the active, is pleased to unveil the members of the 2009 Lyte Water Triathlon Team. Comprised of top-flight professional and amateur athletes from the greater Mid-Atlantic, the squad promotes the sports of triathlon and duathlon, the healthy lifestyles that come with them, and encourages friends and competitors alike to get outside and race.

In its third year, the team expects to build on the success of its previous two seasons of sponsorship under the Accelerade banner by dominating all distances and doctrines of endurance sport with appearances at major races across the country and abroad, along with a heavy presence at Mid-Atlantic events. The Lyte Water Triathlon Team consists of 26 top multisport athletes from USAT’s most populous region, with racers divided between Washington, D.C., Philadelphia and New York City.

The team’s athletes have claimed impressive recent results that include strong showings at the Ironman World Championships, Ironman 70.3 World Championships, the Olympic distance Elite Age Group Nationals, Duathlon Nationals, and the Long Course Duathlon World Championships, while also hammering out top finishes at numerous national races and a host of local events.

“Our athletes train hard and race hard, while serving as ambassadors for the best
characteristics of the sport and the sponsors that help make it happen,” said Bart
Forsyth, director of Team Lyte Water. “We’ve had a wonderfully successful run in our
first two seasons, and we’re looking forward to besting ourselves once again this year.”

LYTE Water’s roster counts 10 USAT All Americans, over 40 cumulative Ironman
performances, and more than a dozen trips to world championships on Ironman, 70.3,
Olympic and duathlon courses. Not to be forgotten, Lyte Water’s athletes double as
equally celebrated and committed parents, professionals, neighbors, and devoted
contributors to the triathlon communities in which they live.

In 2009, the squad will be racing in Champion System apparel; Spiuk helmets, cycling
shoes and eyewear; XTERRA wetsuits; running shoes from the Georgetown Running
Company; race wheels from Elite Cycles; and visors from Headsweats. Training and
peformance sponsors include Accelerade, Tidal Elite Performance Center, Elite
Nutrition, Elements of Motion, Hudson Valley Multisport, Beljum Budder, and
Crocs recovery footwear.

Compression socks

Note: The following is from Joe Friel's blog:

Two research studies have been published on the topic of compression socks since I last wrote on this in October, 2007. You can see that original post here. There may be some I've missed so if you happen to come across one please let me know. I always find it fascinating when technology improves performance. A great example of this is swimsuits in the Beijing Olympics last year. Of course, we've also seen great breakthroughs in cycling-related sports, too, with aerobars, improved wheels and power meters. But let's get back to compression socks. Here are the most recent studies I've found...

Ali, A., M.P. Caine, B.G. Snow. 2007. Graduated Compression Stockings: Physiological and Perceptual Responses During and After Exercise. J Sports Sci 25(4): 413-419.

Summary: Fourteen recreational runners ran a 10k at a "fast pace" both with and without compression socks. No performance or physiological differences were observed for the compression-sock trials compared with the standard athletic-sock trials. There was, however, a reduction in delayed onset muscle soreness (DOMS) 24 hours after exercise with compression socks. Two runners in the compression socks experienced DOMS. Thirteen in the standard athletic socks experienced DOMS.

Kemmler, W., S. von Stengel, C. Kockritz, J. Mayhew, A. Wassermann, J. Zapf. 2009. Effect of Compression Stockings on Running Performance in Men Runners. J Strength Cond Res 23(1): 101-105.

Summary: Twenty-one moderately trained men ran a graded exercise test on a treadmill to a voluntary maximum output on two occasions separated by a week. One test was done with compression socks and the other with standard athletic socks. Running performance at anaerobic threshold improved 1.5% and at aerobic threshold 2.1%.

So what does all of this mean? I really can't say. It's too early to tell. Check back as I'll continue to watch the literature and report it here.