Take Two

I got in a fight last week.

With the track.

I hate the track.

I cursed at it. I spit on it. I gave it the finger and walked away.

We all have shit workouts. Workouts where you body is fighting you. Your mind is thinking about a millions way not to do the workout and to justify not doing it. Your subconscious questions your training and fitness. It sucks. But it happens. And it passes. It is just one workout. I repeat: It is just one workout.

Last Tuesday was a bad day on the track. I walked on already thinking about walking off. But I tried to give it a chance. The workout was suppose to be 3x2 miles at my tempo pace. On paper, it was not uber hard, but it was going to be work. In reality on Tuesday, it was about an 11 on a scale of 1-10.

I started the first set and within the first 400 meters I knew it was not going to go well. My heart was high and the pace was slow. My legs were fighting. They wanted to go one pace while the rest of my body wanted to go another. There was a serious conflict between legs, heart, and mind. I kept telling myself the 1st set is always the hardest. Once I got into a rhythm it would be ok. WRONG. It was not going to be ok today. At 800 meters I called an audible and changed the workout to 5x1 mile. I finished my 1st mile. Looked the time. Looked at my heart rate. Looked at the gate that exited the track. But I stayed on. Let's try one more mile.

Mile 2 was no better then the first. All I could think about is the 3 more miles that were going to suck after this one. I finished the 2nd mile and immediately made a phone call to my coach. I told him what was happening. He said it was going to be fine. He changed my workout to just an easy run. To get my head on straight and not to think to much into the workout. Easy for him to say. I would try it again next week.

Fast forward to this Tuesday. Repeat of the 5x1 miles. But this time it was at Harper Lake rather then the track. Jeff thought that doing the workout at Harper Lake would be less stress then the track. He knows me well. I get nervous going to the track. Doing the miles in a more "natural" setting is easy to deal with then 4 times around a track. Don't ask me why...it's just me. The Garmin was ready to go. My intention was genuine. I was just hoping my legs would agree with me today.

The first mile goes by and I am feeling 100% better then last week. My heart rate is the same, if not slightly lower, but my pace is now 20-25 sec faster then last week. The correlation between heart rate and pace makes sense today. Mile 2-5 went by quickly as well (having a 2 min recovery helped that)-each one faster then the previous. At the end of the 5th one, I forgot about last week. I have redeemed myself in my own eyes.

During my cool down I reflected on the 2 workouts. Each very different. Each teaching me something different. Each day is unique. No two days are ever the same. There are many variables that effect the body and training. One day does not dictate how fit or fast you are. It is a culmination of many good days and bad days that shape you as an athletes. It is your ability to rebound and put things behind you that allows you to grow-as a person and athlete. Bad days are good-they teach you many things-which makes the good days better.

Tomorrow is another day, and there will be another battle

-Sebastian Coe after he finished 2nd in the 800m in the 1980 Moscow Olympics

Rock On

JK

Acupuncture 101

"Will it hurt?"

That was the first question I asked Steph when I decided to have my first acupuncture treatment. This was a new area of healing/recovery that I have not explored. I have a PT and a massage guru who have helped me through many niggles. But one can not have too many tools to choose from when trying to maintain a balanced and healthy life. I was eager to gain this experience. To see what it was all about. And I had a trusted person to guide me through it.

Acupuncture is one of the oldest form of healing. It stems from the Chinese health tradition with the goal of maintaining a harmonious balance of your life forces. Illness results in the life forces becoming out of balance. But working with more the 350 points of the body, the aim of acupuncture is to maintain this chi. According to the National Center for Complementary and Alternative Medicine (http://www.nccam.nih.gov) "... the 2007 National Health Interview Survey, which included a comprehensive survey of CAM use by Americans, an estimated 3.1 million U.S. adults and 150,000 children had used acupuncture in the previous year. Between the 2002 and 2007 NHIS, acupuncture use among adults increased by three-tenths of 1 percent (approximately 1 million people)." Additionally, acupuncture can be used to help heal injuries or niggles but stimulating blood flow to the areas of the muscles.

I walked into Steph's office a week ago for my first treatment. I was nervous. I am not sure why. My lovely PT inflicts more pain on me then most humans should tolerate, so pain was not something new to me. Maybe it was the needles and have ALOT of them in me at once. Maybe it was the fear of getting "stuck" incorrectly and it hit a nerve or deep muscle. Or maybe it is that I am a borderline hypochondriac and I was afraid of what she would find. Would I be so far out of balance that there would be no hope for me?

I sat down with Steph and filled out some paper work. She asked me some questions. Some of the questions where strange. My normal doctor would not even ask me these, but Steph said that these questions help give her a picture of my constitution-what makes me up. She showed me how the needles worked but inserting one in her hand. I got to see and touch what was going to be in me. She walked me through what she was going to do and that if anything was bothering me to let her know and she would remove the needle. Ok. I feel safe. Lets get the needles in.

I undressed into a smart looking hospital gown and laid of the table anxiously awaiting the first stick. Steph walked in and got down to business. She did some measurement stuff and feeling around for tightness and then "tap" the needle when in. I don't know what I was expecting. Some grand entrance of the needle? A feel of getting a shot? A mosquito bite hurts more. She told me she was going to insert the needle farther in and let me know when I felt a heavy dull feeling. That is the feeling I was looking for as each needle went in. 15-20 minutes go by as Steph puts more needle in me. As each one goes in, I relax a bit more. Who knew the more needles you have in your skin, the more you relax?!Steph left me with my thoughts and the needles for about 20 minutes-long enough to work their magic. As Steph was putting each needle into my skin, I felt myself become more and more aware of my body. I could tell you where each needle was even if I didn't see it go it. As I laid on the table (careful of not to move in cause I messed something up), I began to feel a sense of opening. It was strange. Little tingles were oscillating throughout my body. I could feel something that I could not see or touch, yet it was there. I though about where each needle was and why they were put there (Steph told me why she was putting needles at certain places). I had needle to help my "battery recharge". To help open my chest and lungs, to help me relax and release my worry. I found an interactive acupuncture chart to help me learn about the points-I got overwhelmed looking at all the dots. I felt like I was looking at one of those connect the dot puzzles.

On my second session, Steph performed cupping on me. "Cupping is an ancient Chinese method of causing local congestion. A partial vacuum is created in cups placed on the skin either by means of heat or suction. This draws up the underlying tissues. When the cup is left in place on the skin for a few minutes, blood stasis is formed and localized healing takes place." Cupping brings fresh blood to the area and improves circulation and is widely used for aches and pain relief for reasons described above but is also believed to be used to treat respiratory problems, coughs, wheezing and digestive problems.

After have 2 sessions, I am looking forward to experience the power and healing that acupuncture can provide my body. I admit, I throw my body out of balance often without giving it the slightest thought. And only paying attention when my body is demanding that I pay attention. My hope and goal with this new tool is to become more aware of myself-as a whole person. Not just the physical aspects. It is also my intention to educate myself on new ideas and philosophies of healing/recovery/balance-there is not a one size fits all program out there. Each person and their needs are unique. Live in the idea of Einstein (interesting I chose a western scientist to end this):

The only source of knowledge is experience.

Rock On
JK

PS-No comments on the tan lines or tattoos.

Magnolia Road

As Jeff and I drove back to Texas on Monday, he told me I had a full of recovery to do what ever I wanted.  He would leave the intensity, activity, and duration up to me.  But the goal of the week was to get ready and eager to go back to full training by the following Monday.  He wanted to to crave the structure and workout again.  He said will racing until October, it is important to have planned breaks so that I don't get burned out and stay eager and hungry to train and race.  I can say that the recovery week was success in all aspects.  It was a fun week, but I am ready to resume to the training.

This morning Heather and I headed out to Magnolia Road up Boulder Canyon.  I hadn't been up running on Magnolia in about 5 years, so I figured it was about time to get back up there.  Over the span of 5 years, I forgot how hilly it was and about the elevation.  Magnolia Road is at about 8100 ft compared to Boulder's 5430.  Ewen told Heather that the run was "rolling", but as you can see from the profile, it was a little more then "rolling".  We ended up pounding out a little over 11 miles-I made Heather go to 11, just like in Spinal Tap.  

Magnolia Elevation Profile (coming back was easier then going out!)

Heather sporting the Fuel Belt

One of the many hills

Amazing view of the Rockies

Rock On

JK

BSLT 2009-Round 2

Last year I gave up on triathlons. After 2 races and 1 DNF. I was going back to racing duathlons because that is what I enjoyed and what I was good at. It is funny how even though you think you know what is best for you, the universe might know a little more.

The plan was to race duathlons this year-go to Nationals in VA and then Worlds in NC. I got bronchitis and a sinus infection before my first race. That changed everything. I reworked my race schedule and it included all triathlons-no duathlon. And first on the list-Buffalo Springs-a hard half ironman in Lubbock, Texas. If I was going to do triathlons again, I needed to go back there. I needed a second chance on this course.

Jeff and I headed out and arrived in Texas Friday morning. We arrived to 90+ heat and blue skies. We were both hoping for the same conditions on race day. But again, the universe would say something else. My training this spring has been solid. I have been working with Jeff and was confident about my training going into the race. I also went into the race with the expectation to try my best...no number based

expectations.

The morning of race day came too soon. Partly because the people who were staying above us at the hotel did not go to bed until 3am. By the time I feel asleep I had slept a grand total on 90 minutes. Ugh! Jeff and I got ready and were out the door by 5am. We arrived at the race site, only to sit in the car for about 20 min as we waited to park. If there is any downfall to this race, it is the parking. Other then that, the race is a blast!

Body marked, transition set up, and wetsuit on. I was ready to race. I was more nervous about the swim then in previous times. I had not swum in my wetsuit or open water in 10 months. I just did not want to freak out. I did not want to be that person. All the women in white caps line up ankle deep and water. 3-2-1-we are off. The swim ended up being decent. I passed quite a few people and found some feet to swim on and who was good at sighting. At exited the swim and looked at my watch. 34 min. WHAT? I was hoping for 31 and change. The rumor is the swim was 150-200 m long, so I guess that would put me at my original goal. I am learning that the swim is the most inaccurate part of triathlons and not to put to much weight in it. Reality is if I was 2-3 min slower, so was everyone else.

I got stripped of my wetsuit and grabed my bike, helmet and nutrition. My T1 was slower then other, but I wanted to make sure I had everything and that it was secure. I would hate to lose my flask of gel somewhere at the beginning of the ride. I start off up the first of 7 big hills. On the second climb, I see Amber. Her I ROCK suit is my goal. Don't let her get to far ahead. I know Amber is good biker (she won the CO State TT for Cat 4 this year) so keeping her in my sight would be a good thing. At mile 15 or so, my bike computer went out and it was the best thing that could have happened. I did not fixate on the mph, but rather rode my own race. The headwinds where so hard. And every now and then, I would catch a cross wind and shake on my bike. Luckily, I got off the last steep hill before it really started to rain. It had been sprinkling on and off during the bike, but the last 20 miles were WET. Passing people gave me a face full of water. Puddles started to form everywhere. I don't know what is harder: 90+ heat and full sun or 80 degrees with wind and rain. Both times at BSLT I have experienced the later.

I climbed up the last hill and got ready to run.

Only 13.1 more miles. My legs felt good. SO much better then last year. My nutrition was better as well-which I am sure has something to do with the fact that I remained strong throughout the bike. My mistake of the race was this: I left my flats out during the bike instead of placing them in a plastic bag. By the time I racked my bike and got my shoes on they were soaked. My

feet paid the price.

The first three miles felt slow, but there were all under 7.30. I passed a women in my age group up the 1st hill on course. There was another woman hanging with me, but she was grunting and swearing up the first hill..not good. I regained my 7.30 pace at the top of the hill and pulled away from her. Down other hill and up another. The hills on this course are hard, but I think the "energy lab" section is harder. I always forget how long it is to the turn around once you get on this section. I kept looking and looking for it as I ran up the false flat.

I am gaining on some women and none have passed me. Good sign. I keep my pace steady...my goal is to get to mile 10 and then try to push the last 5K.

I finally get there. I start to drink coke. I just want to be done. I come up on a girl who I thought was in the age group below me. I run with her for about a mile and then she drops back at mile 11. 2 more miles. I try to pick it up, but I can't go faster then 7.30 right now. Why can't the finish line be at mile 11?

Jeff rolls up on me at mile 12. There is a women 300 meters in front of me. He encourages me to go pass her. I don't think I can. I am almost sure I can't. But I try. I pass her with about 800 meters to go. She looks over at me. Ask me what age group I am in. I tell her, " Not yours". She doesn't try to go with me as I pass her. I can see the clock at mile 13-only 0.1 to go. It says 5.29. I started 30 min behind the pros so that would be I have the chance of breaking 5 hours. I move ahead and finish in 4.59.44. That put me 3rd for my age group and 6th or 7th overall.

At the awards ceremony I found out there where 2 Kona slots for my age group. The 1st place girl was not taking her. I would be offered one. There was no doubt what my answer would be when the asked , "Jenni, do you want to go to Kona?". I politely said "No Thanks". Then I was asked, "Jenni, do you want to go to Clearwater?". Again, I said no. Where do I want to go? Home.

I was pleased with the day. I made some big improvements, made some mistakes, and learned a great deal. I am not ready to dive into an Ironman. This was only my 2nd try at this distance. I feel I need to experience more of the 70.3 distance, make more mistakes, and learn from them. My time will come to go to Kona...it just was not on Sunday.

Rock On

JK

Big Thanks to all the people who support me: Jeff, my friends and family, Specialized, TriBuys.com, MaxMuscle Boulder, SKINS, Descente, Powerbar, Nineteen Wetsuits, and Boulder Running Company.

Any day but today

Things go wrong.  That is inevitable.  But there are better days for things to go wrong then others. Take for example my bike.  If there was going to be something wrong with my bike, it would have been better for it to happen-oh lets say 2 weeks ago.  Even a week ago would have worked.  But the day before a race it not the best time to have my bike not working.  That is what happened at 9.30am this morning.  Less then 24 hours before my race. Ugh!

What happened?  I dunno really.  I was in my big ring spinning around the run course at BSLT.

There is a steep hill at about the 5K mark.  Before I start climbing, I slip down into my little ring. No problem.  At the top of the hill, heading out the to main road, I try to shift up into my big ring. I get there-for about 10 seconds-then I am back in my small ring.  I try to shift up again.  There is no tension on my front derailuer lever. Odd.  I don't think that is suppose to happen.  But I decided to ride in my little ring because there are some more big hills.  I figured Jeff could just fix it when I got back.  Jeff could not fix it.  

That still doesn't answered what happened.  When I hoped off my bike and tell Jeff, he gives me this "What were you doing wrong that this happened look?"  I swear I did not do anything wrong.  I would like to think I am that strong to break the front derailuer cable off the bike, but the reality is I am not.  Curse words start flying out of Jeff's mouth. Despite the fact it is MY bike this happened to and I AM the one racing, I am calm.  I call Jason back in Boulder.  Jeff tells him what happens.  Jason said he will make a few calls and call/text back.  Solution: Velocity Bike Shop in Lubbock.  

We drive over the shop.  We walk in and they know who we are already without meeting us.  Jason has made some phone calls and got in contact with Wiley, the rep in the area.  Wiley called Velocity and told them we were coming and it was priority.   I gotta say Specialized take care of their people. THANK YOU SPECIALIZED!!   They looked at my bike and they make a few phone calls.  Keith, the mechanic, say we have a few options and that they will have it fixed.  Jeff and I both breath a momentary sigh of relief.  Hope.  

The last sigh of relief will come around 5pm today when we go pick up the bike.  Cross your fingers and say a short prayer for me.  Because if this does not work, I have a big choice to make by tomorrow morning.

56 miles in the big ring or the small ring?

Rock On

JK

From Colorado to Texas

Our adventure to Lubbock, Texas started today.  But we almost didn't make it out of Louisville. Jeff was so enamored by the Rock, Paper, Scissors Tournament that we wanted to stay an practice for it.  I think that might be his new sport!  

Needless to say, we made it out of Louisville and onward to Amarillo, TX-our first stop before Lubbock.  We decided to drive 90% of the way today and finish the remaining 90 miles tomorrow morning.  It was HOT all the way down through eastern Texas, Oklahoma, and Texas.  Most banks read upper 90's and low 100's as we drove through small rural farming

 communities.

 The combination of SKINS keeping my legs cool and fresh (yes-they were not hot wearing tights) and Popups-make the drive more manageable. 

Jeff also wanted to live into the Texas adventure by getting a hat. For those of you who know Jeff, I am sure you are not surprises but the hat or that fact that I was hearing the words "Don't mess with Texas" about once every 15 minutes as we crossed into Texas.  Thank god for earphones.

Lubbock and more heat tomorrow!

Rock On

JK

Are we done yet?

I always seem to underestimate how long it will take me to pack for a race. In my mind, it takes me two hours. But it is really an all day affair after you get done training and running around the greater Boulder area to make sure you have everything. Well it seems like we are just about there...packed and ready for Texas. Jeff will be the super spectathlete in Lubbock, while I race-only my second half ironman. He won't be hard to miss on the orange bike! I am hoping to run fast enough that he can not find me!

So ready are not, Texas here we come.

Rock On

JK

Looks like I at least have some training shoes and helmets for the race. I think (hope) my nutrition is somewhere under there!

Race clothes and SKINS all ready to roll

Jeff's mean orange spectating machine

Race wheels on and ready to race. I just hope I am ready! (Thanks for cleaning my bike Jeff!)