Monday, March 20, 2017

TeamBSC !!!!

I just had a meeting with a new athlete who's going to be coming on board with me/TeamBSC in the next few weeks. She came to my house and we spent some time getting to know each other. I'm excited to work with her because she has more potential than she thinks. That's one benefit of having been working with athletes for so long- I know potential when I see it. And that potential isn't always physical- sometimes it's more of a mental state where you can tell that an athlete has such a great never say die attitude. That mindset will take an athlete a long way in our sport! Anyway. What was cool was that toward the end of our conversation I showed her a mock up of our team kit (sweet aero tops made by Coeur Sports!)

... and our new team shirts and of course the bat caps that can't be bought (have to earn these babies!) and she was like WOW you guys really have a great team going, don't you?

And my thought was Yes! Yes we do!

Going into my 8th year of coaching here I feel really proud of what we have created. And it just keeps getting bigger/better! Krista and I have recently brought on not one but two new coaches joining us with TeamBSC. You can read more about them on our newly updated(!) website, but briefly, Taryn and Juda are going to make awesome contributions to our team. While we each still work with our own athletes individually, we work together as coaches to grow and expand our own thinking and the way we approach our jobs. When Krista approached me about Juda coming on as our 4th coach, my first thought was Whoa this is like a real coaching company now!? I mean, it was always 'real', but maybe you know what I mean... I started this thing as a part time hobby 8+ years ago and now I not only have my athletes to look after, but I also get to help mentor 3 other coaches! It's totally my dream job. We've set up regular conference calls where the 4 of us get together and brainstorm ideas about everything you can imagine when it comes to sport. And it's true what they say... 4 brains are better than 1! (Do they actually say that? We say that!)

Anyway, it feels good, to say the least. TeamBSC has been my baby but look at her now!?! This past weekend we had athletes flying all over the world... From Virginia Beach to California to Puerto Rico to Taiwan... Sometimes it all just blows my mind, if I'm honest.
Anyway, if you're a hard working athlete with big goals and you're looking for highly individualized coaching and an inspirational guide who will interact with you daily, check us out at TeamBSC. I bet we have a coach who would be a good match for you!

Monday, February 27, 2017

What's Going On?

The other day I got a text from a former athlete of mine and she said that I should update my blog more often again because she doesn't know what's going on in my life anymore. So, ok. Here you go! ;)

I told her I feel less of an urge to write the blog and I think it's because I (mostly) see this blog as a way to write about and share my training... but currently I'm sharing all my training with my coach (who pays attention- yay). Plus, it's all on Strava. So writing about it again here would just feel like complete overkill to me, I guess. But if you're not my coach and you're not on Strava, here's a basic summary:

It's going well! I feel like I am regaining some of the old "me"... The "me" from years ago when I trained kind of a lot and often felt like a machine. The "me" when I'd be melting into the couch thinking OMG there's no way I can go train again right now but then I'd start and surprise myself by not feeling so terrible. I like that athlete and I have missed her.

My hip is apparently all healed up. I'm running again and have no lingering niggles or injury issues <knock on wood>. Fwiw, I built that run pretty patiently with short frequent easy easy jogging... starting 3x/week for 15min then working toward 3x/week for 20min then eventually 5x/week for 30min. Then one of those runs got longer and that "long" run felt like it always just totally sucked, but now that's getting better too. Now sometimes my 30min runs have become 45min runs and sometimes they include hills repeats or short efforts where I pick up the pace. It feels like its been a reasonable build and while I'm still not where I used to be in terms of speed/distance, I'm WAY closer than I was 3 months ago and have hope that 3 months from now I will have nothing to bitch about.

Riding is going well enough. I'm doing a ton of it in my garage these days, which I actually enjoy a lot more than I ever thought I would. I like the control I have over watts and effort when I'm on my smart trainer. I like a lot of the Trainer Road sessions. I like the idea of not being smushed by a car. I like not worrying about a mechanical or a flat tire. I like not stopping at stop lights. I like that a 3 hour ride takes 3 hours, not 3.5 hours. I like watching Netflix. I worry that I might lose some of my confidence and/or skills on the road if I ride inside so often. But then maybe once/week I go ride outside and realize that I'm not losing my confidence and/or skills at all, so I stop worrying about that.

I've raced a little bit so far this year... Just short little local races for fun and to check in on where I'm at. I did the 3 run/swim biathlon races that Waikiki Swim Club puts on every winter. They consist of a 5k run straight into a 1k swim. My 5k got faster with each race so that was fun. And I won my AG at all 3 of those so that's also fun! Those were really low key non-stressful events that didn't make me nervous at all. 

Yesterday I raced a short 20k TT on my bike and was nervous as hell. Not sure why so nervous? I cared more, I guess. Plus, I knew how much it was going to hurt. Bike TTs have got to be just about the most painful thing we do. Instructions from my coach were to ride hard and for the love of god, wear your heart rate monitor... He just wanted the data afterward, which I totally understand. I didn't want to look at HR while racing b/c that would freak me out, so I had my garmin set so I wouldn't see it until I looked afterward. You know how they say your max HR is ~220 minus your age? That would put my estimated max HR at 177. My avg for the last 20min of the TT yesterday was 176 (max 179) so you can guess about how big of an effort that was for me. I couldn't have pushed any harder. I landed 2nd in a close race for top 4 and came away feeling happy with that effort.
In non-training related news, our animal sanctuary has expanded. Long story short, I adopted another dog who had been abandoned and was in need of a good home. I worried that he might have a legit case of anxiety disorder, because he seemed like an extremely *nervous* dog when we first got him. Pacing and panting and just seemed like he could not relax at all... But he absolutely adores Maia and he follows her around everywhere. He loves me and our whole family as well- very loyal dog. Moana named him Duke and that fits. His anxiety disorder disappeared after his first day with us and now he's just a normal happy dog who plays and eats and sleeps like a normal happy dog. 

It feels really good to be able to provide a life like that for a dog. 

Or in our case, 2 dogs. And 3 cats. All of these animals as one point were just dumped on the street. Now they all lead happy lives at the #SimmonsSanctuary :) 
Scott said no more animals. Fair enough. So that's it for now!

Sunday, January 29, 2017

Playing The Endurance Corner Swim Game...

So its that time of year again... Time to swim more than any of us really should. Last year when the Endurance Corner Swim Challenge was on, I had run myself into an injury and therefore had some extra time on my hands. The game is essentially about swimming as much as you can and scoring bonus points along the way by taking on different 'challenges'. It was a good distraction for me and I set about swimming 5k (or slightly more) each day for 14 days and since I was the only one who did that, I won the game. I totaled just over 77,700 meters in the 14 days and that was apparently more than anyone else had done in the history of the game. Pretty cool!

Fast forward to this year... I am not injured and have been building my bike and run. So when the swim game was announced, my thought was just sort of that I would play, and log my swims, but I wasn't going to try to swim more than I swam last year. I mean, I thought maybe I could still win it but on less swimming??

HA! This year it appears some folks are more motivated than they were last year and the game is ON. It's Day4 and I thought I'd start a little running blog here which will be fun to publish when this is all over. My current thoughts at the moment:

~It's day 4. I've swam just over 26,000 meters.
~I'm ranked 3rd.
~I want to win.
~I'm not sure if I can win.
~I think it's going to take 100,000M to win this year.
~If I swim 100,000M and don't win, part of me will be satisfied. But shit. I want to win.

So let's go back!

Day 1: Super proud of myself for knocking out 6500M. I figured if I wasn't going to swim every day then I should swim big on the days when I was swimming, just to give myself a decent total at the end. Come home, log into the leaderboard only to find out that Larry freaking kicked the challenge off with 9100m. Um. What?!

Day 2: No swim on my training plan today but I snuck off to the pool anyway to get 5k done. I figured if I skipped a day then for sure I was out of the game and I wasn't sure I wanted to count myself out on day 2 so just in case I wanted to really play, I'd still have a chance. Bonus point today for Timed 5k straight (1:14:42, LCM). I opted to do it this day b/c I only had 90min to swim before the pool would close and I figured that was the best way to get as much done as I could. 300 easy c/d gave me 5300m for the day and I was happy with that, until I came home and found out that Larry popped off another 6300 and a gal I didn't know named Lindsey swam 6k Monday then 7k Tuesday... Um. These people aren't screwing around?! So I sent a note to my coach and told him that I was thinking maybe I should really play because you know I hold the record and to just let it go because I didn't feel like working that much wasn't exactly sitting well with me. Honestly, most coaches probably would have replied with some reasonable statement about how its just some dumb game that doesn't mean anything in the big picture... You know, let it go and instead focus on keeping a balanced program... But Vince replied and said, That's awesome you should go for it. Swim as much as you need to to win. I have to say, having a coach who understands that yes its just some dumb challenge but really, there are some serious benefits to be had by exploring your limits and allowing that competitive side to come out made me happier than ever that I hired him as my coach. It's like, he gets me. At this point in my athletic life, that might just be the #1 thing I really need in a coach! So. This is when I decided to really play the game.

Day 3: Swim with Mark as normal, but tack on an extra 2k or so at the end. 6200 gave me 18k for 3 days which I thought was SOLID. Larry and Lindsey both swam more than me though so their lead was increasing. And Chris joined the game and logged something crazy that put him ahead of me as well. Right behind me were Jeff and Laura. I mean, 6 people with 17k+ in the first 3 days? Holy Crap. This is insanity!
I gotta say, at least I'm not spending 2 hours/day in a little indoor 25yd fishbowl! Hats off to anyone on the mainland who does that. This is where I've been swimming for 12+ years now. Super spoiled, yes.

Day 4: This blog is mostly about swimming but I'll just mention that I have also been trying to keep up biking and running mostly as normal... This morning I tried to ride a key/quality ride but just had nothing. HR was depressed, watts were low. It was frustrating but I understood and wasn't surprised. If I keep this game up I'm going to have to back off bike and run b/c here's no way to swim as much as this and still ride/run without digging some super deep hole. At least, I can't. I swam alone this afternoon... I'd checked the leaderboard before I went and saw that Jeff swam 7k today... So Ok Jeff! I see your 7k and raise you 8! 8100m as: 4x2k with 100 easy c/d. Nothing really hard about it- just volume. Funny how I've wrapped my brain around 8k and decided it's not really that far. Our brains are funny like that. (Spoiler alert: I think this is one of the benefits of playing a game like this- it completely redefines our own perceived limits.) I finished feeling sunburnt and tired but I was sort of stoked thinking for sure I'd have closed the gap a bit to Lindsey and Larry. I was stoked to log my swim, only to see they both logged 8k today as well. No gain. Gah! Are they seriously going to keep this up for the next 10 days? I have to believe they will, which means I am going to as well. I might not win this thing but I'm not going to just give it to them. They will have to earn every bit of it.

Day 5: Swam my first double today. Truly, it's WAY easier when you split it up between 2 swims vs just doing a huge single session. 6k this morning, mostly with Mark. Felt fine. Then tried to run and didn't feel fine. It wasn't an energy thing as much as it was a diaphragm cramping issue. So that sucked. Went back to the pool in the later afternoon and swam another 4k. I wouldn't say I felt 'great', but I think I'm coming out the other side of the fatigue b/c I felt about as smooth and natural as I've felt in a long time, right from the first stroke. Once again I was stoked to come home and log my 10k... thinking for sure I'd gain on everyone with that! But dammit if Larry and Jeff both also logged 10k today. And Lindsey logged 9. So I'm still 3rd. What's crazy is that 2 other swimmers logged 6500-7000 and it's like that's not enough to even factor in the game. Freakin' NUTS. Now that I've figured out how to manage the doubles though, I think I can swim like 60k+ next week. 10k split 6/4 isn't that hard and I think I can do that 3-4x next week for sure. Up tomorrow- long ocean swim with a couple of badass friends.

Day 6: Long ocean swim with Mark and Stefan and Hudson today. We basically did a 3 hour tour of Kailua Bay. Conditions were good today and I felt like I could have swam all day long. I stashed some donut holes in the bushes at the boat ramp and we stopped twice to munch on those and drink some fresh water. Fun fact: donut holes are in the middle of a long ocean swim. Hudson's garmin called it 11.3k. Stefan's called it 11.5k. Mine called it 10.8k. I logged what mine said. I don't know yet what Larry and Laura and Jeff swam today. They haven't logged in yet. But whatever they log will largely determine my plan for tomorrow.

Day 7: Lindsey logged 14k yesterday. That was a big mental blow when I saw that. I paced about and stressed and tried to come up with a plan to combat that but honestly I just wasn't sure I was up for it? I sort of felt like a zombie this morning but I gathered up everything I needed anyway and headed to the beach today thinking I'd give myself a chance to answer it. I was okay through about 90min then my brain started coming up with all sorts of reasons why I should stop (pick a reason, there were so many) and what it came down to for me is that my WHY wasn't strong enough. 7k into my swim I was on the beach refueling and drinking fresh water and trying to think of a reason to get back in and do it again. Winning a contest on the internet wasn't a good enough WHY for me today and I bailed on the rest of the planned swim. Part of me felt like a loser for sure, because I just chose to stop. It wasn't a physical failure as much as it was a mental one. (i.e. I went for a short run after I was done with that 7K, because running sounded more appealing than swimming at that point!) I think there's a good lesson in there somewhere... about having a really solid WHY when you're doing an event that is going to cause mental and physical fatigue. You need something to grab onto when your brain starts giving you all the reasons to stop. Anyway, I came home and logged my 7k only to see that Lindsey and Larry both logged 17k!?! Once I was able to close my jaw, I actually felt an immense sense of relief. Relief that I didn't kill myself for 14k today b/c I would have been crushed to come home and see that 14k wasn't enough. Now I feel like the pressure is off me and I can go back to a solid but more reasonable amount of swimming and instead just get out some popcorn and watch those two HAVE AT IT!

I'm not sure there's a great reason to keep up blogging about the challenge for the next week, because I can make the call now that I'm done competing to win it! I Fold. All I'm going to do this next week is swim my 5K/day and I'll add back my bike and run so I'll be training in a more normal way, which doesn't exactly warrant a long blog post. But in conclusion, I'd say I'm glad I played to win in this first week. I gave it a shot but I'm in no place to compete with a 31k weekend like what Lindsey just pulled off. Originally I thought it was going to take 100k to win the game... Now I revise that and think it'll be 125k. Maybe more?? I'll have fun watching Lindsey and Larry play that poker game! I won't envy them next weekend though. If they both swam 17k today, what are they going to do next Sunday which is the last day!?! Shit! I'll get some popcorn.

Sunday, December 4, 2016

Double Roughwater Swim (2016)

The ocean is like a box of chocolates. 
You never know what you're going to get...

I've lost count of how many times I've done the Double Roughwater swim? Maybe 8 or 9 times? (edit- I looked it up- I've done it every year they've heard it since 2006, so this was my 9th year!) I can't remember. I think I missed one year, and then last year they didn't put it on. I can't remember why? Maybe because there were shark attacks like every week through the fall so no one wanted to swim in the ocean. Anyway, most years since 2006 I've done this 4.5 mile swim in December.

I was glad to have this swim on my calendar this year because it gave me a nice goal to focus on when I couldn't run for 3 months. I've been pretty consistent with my swimming recently. Most of the last 2 months I've swam 16-20k/week.

It seemed like we had decent conditions this morning. Light winds means the water is glassy and that's always quite pleasant!
The race director describes this race as an "Equal Opportunity Swim"... meaning if there's a current (usually there is), we get to go against it one way and with it the other way. He also describes the ocean as a potentially dangerous place, with "big fish and things that sting". He finishes every pre-race talk with "If you have any concerns, don't swim." I love that.

Anyway, we each have our own individual escorts and once again, Scott was mine. The fact that we have done this together so many times before allows me to feel super confident. He knows where to be (in front of me and slightly off to the right) and who to follow for the best line, etc. We heard there was a head current going out so we decided to try to take an inside line on the way out. I think we did a good job of that, but yikes that current was still legit. At times I'd look at the bottom and see that I wasn't really moving forward. My strategy in scenarios like these is to not look at the bottom. :) I just keep swimming as strong as I can and trust that eventually, at some point, I'll get to the turn-around marker. I felt like I was swimming very strong and knew that there was nothing else I could do to move along any faster, so I just sort of tried to not think about anything other than meditating on my stroke/effort in each moment. Eventually that channel marker buoy did come into view. I made my way around it then stopped for a minute or so to down a Honey Stinger gel and drink some NBS fluid.

Somebody shoot me I've become one of those triathletes who swims swim races with her garmin. Blame my desire to upload everything to Strava... lol

When I was stopped I saw that there was literally NO ONE swimming near me. Scott said there were a handful of swimmers pretty far ahead, and everyone else was sort of far behind me. I told Scott that I was good and started swimming again. Immediately I was like WOW YES!! It felt like I was swimming on a conveyor belt! Woot! I still felt really strong and like my turnover was good. The return trip went by a lot faster than the outbound and seemingly all of a sudden I was at the turn buoy that marks like ~600m to go. Getting in from there it got hard again and felt like it took forever, but eventually I stood up on the sand and jogged to the finish line.
It was my slowest ever double swim at 2:13, but it felt like one of my strongest efforts. I was mostly stoked at how well I managed to stay focused and in the moment the whole time. Everyone else I talked to also commented about how it took longer than in years past. That's sort of how it tends to go with ocean swimming. Sometimes its fast and other times its slow. I won my age group and think I was 5th female OA? There are always some young gals who show up who just really are amazing swimmers. This year there were some folks from CA who showed up and made it extra competitive, so that was fun. Even then, it's a super relaxed fun kind of (Hawaiian style) competitive.

Anyway, so that's a wrap on the racing for 2016!

Tuesday, November 29, 2016

On Enjoying Training...

In my last post I mentioned how much I have been enjoying training recently... So I figured maybe I would elaborate. I think there are a bunch of factors that play into it, but in no particular order...

~Not running for 3 months made me really appreciate running. I think that's like a universal law or something, isn't it? Like absence makes the heart grow fonder... So even though my running is short and slow right now, when you're finally able to run again after a forced layoff, any running is good running and I'm just happy to be back out there with nothing hurting. At some point maybe I'll start putting pressure on myself to run specific paces or whatever, but as of right now, it's just getting out there and trotting along so the effort is super easy. Running (yogging) feels like a stress reliever not a stress producer at the moment.

~Swimming is good right now because I'm doing enough of it to physically feel quite good in the water. My swim set up is pretty much ideal with a consistent training partner and a free long course pool so close to my house...

~I mentioned before that having Carly to ride bikes with on the weekends has made my riding feel more fun recently, and that is true, but I'm also having fun riding in my garage these days. I never thought I would say this, but I got a Wahoo Kickr and figured out how to get it all set up and well, I genuinely enjoy riding in my garage! I'm using Trainer Road to run my bike sessions and they way it works with the smart trainer is super cool. I entertain myself with Netflix while I'm riding and 2 hours flies by in a flash! I'm not usually a huge TV watcher, but I've heard on Twitter that some of my peers really like Gilmore Girls, so I started that today... Season 1 Episode 1... Yep! I watched the whole Breaking Bad series last year but other than that I really haven't seen much of Netflix at all. So, if you have suggestions of what you like to watch, throw 'em my way! Anyway, the idea of not having to ride my bike in the rain anymore is extremely pleasing to me. I'll still go out for sure when it's dry, but I bet I'll do 1/2 my riding in my garage this next year. So far I have been unsuccessful in getting set up on Zwift, but that looks pretty cool too so I'll see if I can get set up on that at some point as well... Though by the time you pay monthly subscriptions to Trainer Road and Netflix and Zwift, well, #ridinginsideisntfree... #butitseffective.

~I know I was blogging a ton of my training earlier this year, but I haven't felt the need/desire to do that recently... Likely because I now have a coach who pays attention every day and reads my notes and gives me feedback. I didn't even realize how much I missed that until I went for a while and didn't have it. Training can feel like such a lonely endeavor sometimes... it's nice to share it with someone who can be objective with you! So the fact that I have him lowers my desire to write about the specific of my training here. That said, I did recently get myself a Strava account and have my Garmin set up to auto-upload all my training to that social site, so if you're curious and want to follow along, it's all there on Strava. Now that I have a few weeks experience with that social networking site, I feel like I should have joined it years ago! I find it genuinely enjoyable to follow along with what other people are doing, and to share what I'm doing as well. I don't know much about 'segments' in my area but I'm learning a few and I've accidentally earned myself 2x QOMs so that's kind of fun! I think I'll be able to manage myself on Strava and not let it ruin my training by getting overly competitive at the wrong times. I think that's what worried me before about that site- thinking it wouldn't be good for me b/c I'd end up racing all my training, but so far that hasn't been the case at all.

2017 is going to be my 23rd year of training and racing triathlons. Holy shit you guys. 23 years!?! That's more than 1/2 my life! The fact that I still enjoy it as much as I do leads me to believe that I'll probably be doing this sport until I can't walk anymore. Lol. It just sort of feels like who I am at this point. I feel like I've finally struck a really nice balance between wanting to be the best I can be with not putting too much pressure on myself... and being able to turn it on and off at appropriate times. So right now I'm not doing a lot of training that I would categorize as 'hard'. It's all very manageable which probably contributes to the enjoyment factor I feel. Though at some point I'll (hopefully) get back to a place where training feels big and maybe scares me a bit. Until then, I'm just consistently doing what I do, and enjoying it all...

Sunday, November 27, 2016


You know its been a while since you've blogged when you have to google your own blog to get the page to come up on your computer... I've thought about writing blog posts recently but obviously it wasn't top of my priority list this past month. And then when its been a while since I've written anything I find it hard to know where to even start, so I guess I'll do what I always do in this scenario and just sort of write a random bullet list type of post...

~Let's start with running! After 3 months completely off to let my hip bone heal, I started jogging again this month. It's mostly been 3x/week, starting with 15min and working to 20 then 30... watching HR and keeping it low aerobic which means its slow and I take short walk breaks up hills to keep under my self-imposed HR cap. I've been adding in a longish walk/hike usually like 1-2x/week with the dog. We go in the woods on trails or on unmaintained roads with a lot of hills. That makes us both happy and is how I coped with some disappointing election results earlier in the month.

~Given my renewed capability of jogging for 30 straight minutes, I jumped into a little local run/swim race this morning. I didn't have any expectations about any of it- honestly I just wanted to be a part of the local race scene again because I missed it. I forgot my garmin at home, which turned out to be a blessing in disguise. Once again I learned that the key to my happiness post race is quite dependent on my expectations going in. If I keep them low enough, I'm super happy post race. :) Really, I thought *maybe* I'd avg 9min pace for a 5k run today (and I assumed that would feel hard), but when the horn went off I just ran as I felt and inched the effort up little by little as my trust in myself grew. I didn't run a 'fast' 5k but I found out after that I avg ~8:25 and it didn't feel hard so that gave me a ton of hope for the future. The race was a 5k run into a 1k swim, which is an odd format, yes, but fun when you're a swimmer! Hey look at me! I actually get to pass people late in a race! Woot! Obviously from the expression on my face here at the finish line, I didn't did deep into to the well this morning, but I did truly enjoy being part of the local race scene again. This is a series of 3 races, so next time we do it (January) I'll aim to go faster than I did today. I don't think that'll be a big ask. All I would really have to do is try harder. :)
~I could write a whole post on all the reasons why I am enjoying training right now (in fact, I will do that!)... but here's one reason. I have a great new training partner! Carly is actually an athlete I am coaching but we are quite compatible on the bike so we can ride together a lot on the weekends. It's been great b/c we push each other but we don't race each other... and she executes sessions like they're supposed to be done so neither of us have to compromise the purpose of the session in order to have a more social ride. It's perfect, really, because it feels like we are friends but also training partners and all the while managing to maintain a great coach/athlete relationship. It's just really good for both of us! She's a bad ass. She raced this morning as well and was 2nd female OA, breaking 20min for that 5k before she swam! #TeamBSC
~I've been swimming a fair amount. Something like 15-17k/week. Not huge volume, but big enough and its been consistent and has resulted in me feeling pretty good in the water. Last week I swam a 1k TT in the pool and managed to surprise myself by swimming faster than I thought I could (and faster than I have in a long time) so that was cool. The Double Roughwater (7k ocean swim race) is a week from today so that has been the reason for the volume. I'm looking forward to that swim this year. I haven't done a ton of long ocean swims this fall but I'm totally to the point where 5k in the pool just feels like another swim so I'm gonna try to give it a bigger push than I gave this morning at that little biathlon race...

Anyway, I have a ton more I could write about but we'll leave it here for now. That'll give me something to write about in the coming week!

Friday, November 4, 2016

How To Get Your Kid To Eat Vegetables

Tonight we had a couple of the neighbor girls over playing. I made a big one-pot dish for dinner (super simple in the rice cooker just make rice then add a ton of steamed spinach, 2 cans of tuna, some mayo, relish, pesto sauce, salt/pepper and mix it all together!)... Anyway, Moana was the only one who would eat eat because it had spinach in it. After the girls left I told Scott that I sure am glad we taught our daughter to not be afraid of vegetables. I know it is taboo to tell other parents that they're doing it wrong, but any parent who insists that their kid just won't eat vegetables is doing it wrong. You know how to get your kid to eat vegetables? It's simple. #1) Eat vegetables yourself. #2) Don't give them an option of something else instead. The girls that were over tonight knew that they could go home and eat something else. Moana knew that if she didn't eat the spinach rice and tuna, she wouldn't have anything else to eat. That's how we operate and guess who eats any vegetable cooked any way? It's really not rocket science. I mean, eventually they get hungry.

Anyway. Off my soapbox.

So I'm finishing up my first week with my new coach and I'm super happy! I think the coolest part is knowing that I have someone on my side who is watching and paying attention and actually genuinely enjoys reading the notes I write about my training each day. I've missed that feeling this past year while trying to coach myself. I know different athletes want different things from their coaching relationships... I think what is currently most important to me is knowing that my coach is genuinely interested and is on my team. I have a new athlete who just started with me this week and she emailed me and in the first sentence she apologized for bugging me ... Right away I wrote back and was like you're not bugging me!! That's terrible for an athlete to feel like they're bugging their coach when they send an email. But I have felt that way. It sucks!

I'm 4 weeks out from the Double Roughwater 7K ocean swim... It's a good time to really try to wreck myself in the pool! Really what I'm looking to do is train my brain to handle the monotony of swimming strong for extended periods without breaks. This morning I swam alone because Mark didn't show up. 6x1k descend 1-6. How's that for a monster set? I've done 5x1k but never 6. I've only ever given 6x1k to an athlete once... It was years ago she was training for a channel swim and she loved her 1000 repeats. I give 4x1k all the time to ironman athletes. But 6x1k was something I really had to wrap my head around.
I brought some treats and ate one after #2 and #4. They worked a minor miracle! I swam the first 3 (LCM) in 16:11, 15:59, 15:41. Then added paddles and went 15:39, 15:24, 14:56! Pretty stoked about that last one. I checked my watch at the 500 and saw 7:31 so I knew if I worked it I'd get under 15min and that was motivating so I wrecked myself that last 500. Consequently I spent the rest of the day feeling like I needed to just stay curled up in a ball. Long hard swims do that to me.

No time to curl up in a ball though b/c I had a bunch of programs to write and some phone calls to make and some social media buzz to attend to. Woot! Happy to say I'm on the Coeur Sports Team again for 2017. This will be my 4th year with this team and without a doubt can say I'm honored to have the opportunity to continue to be a part of this group. They make the best tri kits around (#noangrykitty!) and they're great people who stand for values I believe in. It's so easy to support this company! I feel sort of lucky that I got in during their first year because its harder and harder to get in given how their popularity has grown...

And before I sign off I'll note... I did my first 'real' runs since Vineman this week! I ran (ok, jogged) 15 min twice this week! WOOT! On the comeback trail!! Lol. Felt ok while doing each of those. The day after each I felt something not quite right in my left leg. It's not my hip though and it doesn't feel like bone, so I can't decide if its something I should be worried about or if its something I can manage and jog through? It just feels like I've got a couple of giant spasms in that left lateral quad. I can feel the muscle spasms when I try to roll it out- they're huge and they 'jump' as I roll over them (it hurts!). If that's all it is (muscle spasms) then normally its nothing I would worry about. My biggest concern is why I can't get them to release? My fear is knowing that when my bone was compromised, the way I felt it was that the surrounding muscles were all essentially shut down and non functional (i.e. at Vineman I felt that 'mechanical' failure where muscles just wouldn't function on that side)... After Vineman I was ridiculously sore on that side and that soreness just wouldn't go away like normal muscle soreness does... and my glute med shut itself down and wouldn't function at all... So I know that it's not unheard of for muscles to operate (or stop operating!) in a way that protects bone when its compromised. Anyway, that's my fear. I hope its unfounded!! I guess we'll find out as the weeks go by. I keep rolling this quad and trying to get the muscle to relax. I'll jog 15min again tomorrow and will continue to monitor it.