Rosario 800s, kicked out by JH to Dr L

RUN 3.9 miles in 32 mins (total 45 mins 4.7 miles)
BIKE COMMUTE 5.6 miles
PT with JH, ez day

As per the usual, I went to the track doubting what I could do, then pulled out a run to be happy with. I'm learning to avoid that voice of doubt, like I said last week it just needs a good punch now and then.

BE suggested "Rosario 800s", Ben's modification of Yasso 800s. I'm not fully clear on what the pacing and timing and etc of these are, I just do the basic idea of the workout. I think you run the first 800 at marathon pace, then the next 800 at 25s slower pace. Then repeat for a total of 8 or 10 sets. That's not an exact description. I looked up and read about it, but didn't really read it. I did ask McMillan what my marathon pace would be based on my recent 5K and 10K times, but got back some ridiculous number of like 3:11. Yeah, McMillan needs to know that I haven't run over 10 miles yet.

Anyway. It's dark at the track, we had a moon but no sun at first. The sprinklers were on but only at partial pressure so we had these piddy little squirts of water hitting the track. WU, then run. BE takes off at his pace with his paper-list of goal splits per 200 tucked under his watch. I didn't think about doing it that way -- by 200s, I just tried to do the math as I went.

First 800 in 4:21 (lane 3 800 so really 0.57 miles), then I slowed to 4:20 for the next 700 (really 0.50 miles), then walk 1 min and 100 y back to start line. To my surprise, I held these numbers very constant for all 3 repeats. Felt great, no specific complaints from the body, aside from the chest feeling that's still there but much better than Sunday.

Off to work, so swim due to to-do list for Titanic wedding. Then off to JH, and all morning I'd been debating how much and what to tell him. I've noticed that I'm more honest to him and Dr L than I am to myself. Looking back now, I realize I barely met his eye all morning, what a loser move on my part! So I described it, and the workout seemed to go ez and fast. In the ball/hamstring curls, I definitely could feel problem in my back, those have never been that uncomfortable before. Then lunges, a new modification of the forward lunge right and left, then lateral right and left. This was like a moving meditation. I couldn't worry on anything else while doing these. Calming.

Then JH "kicked me out" and said I need to go NOW to Dr L, don't call, drive, and either get seen or get a face-to-face discussion. And to seal the deal, maybe I didn't look convinced, he texted Dr L to let him know the story. I felt punished in a way, that I totally earned and only blame me for, and I hate to admit that I seriously thought about not going to Dr L!!! In the face of my issues, what I admitted to JH, and the knowledge that it was the right thing to do!

But I don't like imposing myself on others, inserting myself into Dr L's already busy schedule, advocating for myself. I felt the urge to apologize. Instead I gave thanks.

I was lucky enough to get seen in what would have been an otherwise normal appt. Described the symptoms since Thursday -- the feeling to need to bend over and "unweight" my back, the urge to roll and massage it. Sunday's chest symptoms. To me pieces of a puzzle that may or may not fit together.

Checked my slouch and rotation. Yup and OH YUP. When I did the knees-together, hold-the-bar-at-shoulders rotation, I was 55 left and 24 degrees right!! I tried but couldn't go further. He asked where I felt it, checked and sure enough, a postural stabilizer (thoracic rotalis something, I'll have look it up) was "the worst he'd seen" for that muscle. I like challenges, I guess.

This took some major pressure and twisting from him, and afterwards it hurt. But....my chest pain is gone?  Earlier I could still feel vestiges of it? Or am I just distracted by this new pain? New measurement --61 degrees and feeling much better!

There's nothing specific I did to cause this, and nothing specific I can do to avoid it again. It sounds like it was a slow-load on the muscle, layering of adhesion probably during swimming, then the race just put it over threshold. Since there was compression on a nerve, I had the feeling that I needed to bend over to relieve that pressure. Since it's connected to the ribs and sternum, it could explain why I could feel twinges of rib discomfort like a band around my chest, and my explain the reaction across my sternum.

So now it hurts, I'm supposed to ice it. I'm supposed to be packing and getting ready for leaving tomorrow morning for home. Yet here I am, more interested in getting these notes down before they leave my head.

So. Litchfield? Hahahaha.  And the Equinox half?? HA! (Why not?!)

Post race, trashed-up TGP Ride

BIKE 20.6 miles, three rounds of TGP with BE
BIKE COMMUTE 9.4 miles

BE and I agreed yesterday after the race to meet for a ride, and just see what we get. I knew we'd ride mostly normally. But I didn't take into account the mess of TGP after the Festival of Nations. Skinky trash, rotting food, porta-potties. Fencing and gates, generators, bags of garbage and ice and concrete, banners and golf cards and chairs and tables and ATMs. Ugh.

So the first loop was 18 mins owing to the dark and having to map and dodge the debris. Second loop better at 17 mins. BE left after the 2nd, and I finished out the 3rd, untimed because I stopped to talk about tomorrow's track session. 

It all felt good, no hip pain but still chest discomfort. But not the pains like from the race. More of a residual discomfort that I wouldn't consider "pain".

And TGP was 98% cleaned up by my commute home.

Sunset Hills Triathlon Race Report

A full moon setting before the Sunset Triathlon.

Sprint Triathlon: 1:22:44 (hey just realized that's one hour more than last week's 5K!)
300 yard swim 6:12
T1: 1:07
11.7 mile bike: 45:56
T2: 0:59
3 mile run: 28:27

2nd/7 in AG, 15th/64 gender. WOW!  Just what my chimp brain needs, another podium in what's supposed to be a "go through the motions".

Up at 4, prep and final pack, ate I think 2 egg yolks and some butternut puree, some butter? The left feeling certain that I'd forgotten something. My bag was so small! Arrived on time, and quickly enough realized that I forgot my wallet. Supposed I can get away with forgetting only that. But hustled to the TA to check-in and make sure I didn't need to go home for it.

On the walk to the TA, the beautiful full moon hung low in the Western sky. I for some reason expected to be behind me, so I was surprised. Full, large, a orange tinge of color, looked close enough to touch. The weather was perfect -- calm, clear, warm. The heat didn't come on until later when the clouds cleared.

Racked Puppy at the end of a rack, unpacked, and started looking around as the sun came up. Saw TG (she bodymarked me!), DC, TeresaT, BE, IT, JP, DonD, TimB, JZ, LC, and more and more!! OMG it was great, to see the club tent and friends and be back in the pre-race buzz feeling. And SO came to cheer me on, that was extra awesome.

I didn't warm-up all that much, I did pre-scope the run loop/finish markings, as recommended by the pre-race email and viewed the first 100 yards of the run. It was down hill! I walked around, couldn't stop smiling, finding friends, smiling, ooooh boy how much energy I probably burned in that hour.

We headed to the pool, JZ and I did a one lap warm-up then it was time to line up. I seeded myself in the 6:15-ish range and waited in a cramped line as swimmers went off in 15 second increments.  All around me was the usual smack talk of triathlon, how fast I did that, how poorly trained I am, etc etc. Outer voices. My inner voice was calm and quiet, no obvious anxiety. Foreshadowing...

My swim went great! I put 6:15 in as my estimated time. The swim was serpentine, a full lap in each lane then duck under line. I streamlined off the wall like SO suggested, stayed pretty calm and didn't have that moment of 'water panic' I sometimes get in an effort, and according to SO I passed a few people but I don't remember when or how many. I was also concerned at one point in lap 4 that I could mess up the lane changes. But happy to know that if I did it right I wouldn't have to wonder about my lap counts.

Hit the final wall, up and out, towards TG who was manning the swim exit. I think she had maracas? SO said I didn't look like I was running normally here, limping or in pain. I don't distinctly remember, but that's important to look into and follow up on.

Run to Puppy, quick T1 with no issue, and off to the course -- a 3 loop HillzFest that I didn't take the time to preview, so I was going in cold. First stretch flat, so a perfect warm up to get cycling legs on. Then a sweeping right into the hills, a few curves, major downhill and uphill, curves, then more hills. A quick almost-4 mile loop. DC was out with his camera, LC and her daughter K near the end of the loop.

Second loop -- a few things happened. I knew where to grab a drink, so I started hydrating. I was more confident on the descents and took advantage of them. Was passed by IT and TB. The sun came out from the clouds and the heat started increasing.

But after the major hill I started having some substantial chest pain. A pressure type of pain, like a squeeze or a weight on my sternum. My forearms ached too, both sides. But no dizziness, numbness, faint headed, black-out feelings. Noticed it after a major climb. Didn't abate when I coasted on downhill, but these were kinda short for a full recovery. Differentials - cardiac, anxiety, tight grip on handlebars, referred pain from back.  I wondered what to do. If I stop and tell someone, that's good because that at least someone knows in the event that I do pass out, but otherwise they can't do anything for me. If I told a race volunteer/official, they'd pull me off the course. (I laughed about this as I biked by the Fenton Fire station). So I tried to decrease my effort to test, not sure I really felt any better. Hoo boy.

Third loop still pained, and still trying to rein in my effort. Chimp brain was on the reins, I guess you could say! Third loop done and off to a fast T2 and a quick run start.

The run went across the parking lot then into a paved park trail, starting off with a curvy downhill in the trees. Then up up up, brief flat loop, more up, then parking lot until back to the finish/lap split. It was here on the loops that I saw friends and got cheered on. I felt sooooo slow, and walked the uphills both for my hip and my chest. In all honesty, I was moving as fast as I reasonably could with the go-go-go chimp brain. Being only a mile or so, the run loops went by fast.

Earlier I told myself that if I was good up to the third loop, that I could open it up and rock out the 3rd loop. Eh, I was good, not good enough maybe, and had little left to rock with! But I had a good 3rd loop, no regrets about the walking. I confess my run form was not strong, whether I can blame the hills or my over-exertion, can't say. I finished strong and happy!! Thought about doing the chicken dance, but when I actually crossed I was too winded to remember.

Hug to Marian, medal from Don, high fives to club, find SO (thanks for the water, otherwise I wouldn't drink any!), and walking. I recovered in about 20 mins and joked about wanting to run more. Focused on drinking, even tried eating, all good. Checked my results -- 2nd in AG!! Showered, changed clothes, took bike back to truck, back to club tent, and awards. Winner of a morning! Wish I had time to join IT and BE at First Watch, but off to work instead.

Post race - tired but no specific hip or back pain. But some back pain carrying in gear a few hours later after work. This led me to think about the possibility of referred pain. The chest pain continued overnight, but I couldn't pinpoint anything. Pushups, deep breaths, specific movement -- nothing reliably triggered it. ??

Some other funny random thoughts. I downloaded a Garmin triathlon widget but screwed it up in the bike, eventually shut it off so I'd quit thinking on it. In setting up transition I went as if to put my helmet on the aerobars. I'm sure I'll come up with more.

Yeah, MORE PLEASE!

NUMERICS: 5:45 excluding bike commute
SWIM 2400 yards
BIKE 32.3 miles
RUN 15.6 miles, all high intensity
BIKE COMMUTE 43.4 miles

Songlist: U2 The Troubles

The Troubles

U2

Somebody stepped inside your soul
Somebody stepped inside your soul
Little by little they robbed and stole
Till someone else was in control

You think it’s easier
To put your finger on the trouble
When the trouble is you
And you think it’s easier
To know your own tricks
Well, it’s the hardest thing you’ll ever do

I have a will for survival
So you can hurt me
And then hurt me some more
I can live with denial
But you’re not my troubles anymore

Chorus, repeats

You think it’s easier
To give up on the trouble
If the trouble is destroying you
And you think it’s easier
But before you throw me a rope
It was the one thing I could hold on to

I have a will for survival
So you can hurt me
And then hurt me some more
I can live with denial
But you’re not my troubles anymore

Chorus, repeats

God knows it’s not easy
Taking on the shape of someone else’s pain
God now you can see me
I’m naked and I’m not afraid
My body’s sacred and I’m not ashamed

Chorus, repeats

Pre race taper, haha

Friday full rest, not even bike commute
Saturday BIKE COMMUTE 9.4 miles

My back was still messed up. Friday was a long day wondering about it. Worrying even. I just wanted to take weight off it, the only weight being my shoulders and head, I guess. There was a strong urge to roll it, bend, press into objects like a massage. It was a tight tingling squeezing discomfort. Again, no pain or numbness or tingling.

I wanted to swim, but I wonder if swimming was contributing?

Saturday I rode to work, that was it. And packed!

Time to go 10K shopping

RUN 6.6 miles in 56:57 for an 8:38 pace
BIKE COMMUTE 9.4 miles

Here's an interesting finding -- today's FP loop was done faster than my recent 10K PR of 54:32 at an 8:46 pace. Granted, my new pace would only shave off less than a minute (yes I did the calculations). But -- sounds like an easy PR! I found a few options, but will wait to see if I'm doing the Eclipse Half Mary in Sept.

Perfect running today. Weather, friends, park, energy, couldn't have improved on anything. BE and I slowly pulled away from the group on Skinker Hill, and we didn't see them again until the visitor's center. The run felt great for me until about mile 5, at which my outer quad muscles just above the knee started to ache, more so on the right side but it was bilateral. At the 6 mile I said I needed to slow just a bit to get my form back, but in reality didn't slow all that much. I'm still working on being able to hold my form consistently. But I can really feel the difference when I fix it!

When we finished, I realized that I ran the loop faster than the United Way 10K a month ago! And admitted that I should sign up BE to pace me, haha!

BUT -- gotta note this here -- my upper back is still bothering me. It was yesterday too, but I tend to ignore stuff like that until it becomes a trend or repeats. It's the back between the shoulder blades, it feels like it wants to spasm, like I need to roll it, like it's got voltage running through it. No tingling, or pain. But sometimes it radiates through the ribs and I can feel a squeezing feeling in my chest. Is that the anxiety of having back discomfort? Or a radiating effect?

It was bad biking into work, bad on/off during work, and now I'm getting ready to ride home again. Is this a mental trick, like a taper pain ahead of the race? Don't think so, but it's crossed my mind. Might skip the swim tomorrow, like I skipped over it today. Just rest it. And see what happens.

Registered for Sunset Hills

SWIM 2100 yards in abt 62 mins
BIKE COMMUTE 9.4 miles

When I struggle to make a decision I like to list the pros and cons of my choices. I'm in stupid doubt about this Sunday's Sunset Hills triathlon. Why? Cuz I'm stupid. lol

Pros:
1. I said I wanted to do it, said I'd do it, want to do it.
2. It will break the seal, and once I get over this novice fear more races won't be so intimidating
3. It's a full moon at 6:56am, race starts at 7am. Yeah, really, I count this as a Pro. 

Cons:
1. I'm going to be disappointed with my time and feeling of inexperience
2. I could over-race and injure the hip
3. I'm going to feel dumb and slow



Solutions for the cons:
1. It's Bee 2.0 time, and this is a chance to set a low benchmark to blow away in the next race
2. Follow JH's plan of easy swim and bike, then be fresh and ready to run
3. Not the first time for this, won't be the last, whether or not you do this race

The Pros obviously win. And I have more I could add.
4. My friends IT and BE will be there
5. I love triathlons, it's been 4 years, let's get to it!
6. All that swimming past few weeks gotta be put to use

Speaking of swimming, today was Guppy Challenge Week 1 Workout 4. I think I've done this one before? If I did, this time at least was no PullShit.
4x50 easy, 4x100 1arm drill with paddles, 4x50 pull
2x [200S 50K, 150S 50K, 100S 50K]
200 easy, I did pull

Happy to say I got up early as planned and that my YMCA was re-opened after cleaning and maintenance. Usually I'd bike to the Y later in the morning, using that as my "long commute" excuse. But I discovered last week, in having to drive to Carondelet, that this 5:15 am leave to drive to pool schedule works better. I'm home before 730, walk dog, out the door and on time to bike to work.

The swim was great, like I said no PullShit. I focused on wide entry, rolling to each side. Didn't feel as good as it could. I paused when I needed to to reset my form.

Later in the day, my back was tired and tight. Not sure what that means. I used the right muscles? The wrong muscles?