Wednesday, October 19, 2016

I Couldn't Help Myself

I realized its been a while since I've written anything about how the stress reaction in my hip is healing... I guess I'd say it's healing well? I think? It's really felt nearly perfect for the last 3-4 weeks. I get these weird- seemingly random- moments where I feel a subtle deep ache on that left side. I'm not really sure what that's about but those come maybe 1-2x/week and last maybe 10-20minutes and then seem to just fade away. It's possible I'm just being hyper-aware and if I paid less attention those deep ache episodes might pass by unnoticed...

This week I started doing some moderate strength training. Not sure I'm officially cleared to do that yet? I hope I don't look back on this as a giant mistake, but I'll document it here just in case... On Monday I did 2x10 squats with a 45lb bar (last week I did body weight squats a couple times no issue and prior to that had been doing a 'floor routine' basic strength exercises I put together that were all non-weight bearing). No issue with those squats on Monday (not even a little sore) so today I did 2x12 with 65lbs and 2x12 deadlifts again with 65lbs and it didn't feel hard or heavy and my form felt solid. I genuinely like lifting weights but will try to not over do it at least until December. #SteelChallenge anyone? :)

I've been walking the dog like 20-30min most days for the last few weeks. Tonight I included 6x30 steps super easy/slow jogging. Each of those short jogs were on slight uphills. Zero pain (or even sensation, really- 100% fine). I'm officially cleared to start running Nov 1 so I'm about 10 days early right now, but does 6x30 steps even count? My gut just said I could do that tonight and I wasn't going to hurt myself so hopefully I'm not wrong about that. But just in case, I pinky swear NO JOGGING tomorrow. I think the name of the game with bone issues is re-introducing stress in micro-doses and then allowing adequate time to adapt. 6x30 steps felt like a mini micro-dose of stress.

Besides that, I've been riding and swimming 3-4x/week. Monday I swam alone b/c no training partners showed up to the pool and the water was hot and I just had very little motivation. Muddled my way through 3400 but it was totally uninspired. Today, Mark showed up and the water was maybe a degree cooler and that helped a ton! I'm super spoiled wanting/needing someone to push me in the pool. My 1000 w/u today was nearly a full minute faster than Monday. Main set was short at only 1200m but was quality: 2x400's strong @6:30 straight into 4x100's fast @1:40 and I swam hard enough to make myself nauseous. After that Mark got out but I was on a roll so I stayed in and pulled a 2k straight descending the 500's 7:51 down to 7:24 which was faster than it felt. Goes to show how much performance is in our heads. Physically I was no different today vs Monday but today my head was in the game and it was night and day different.

I haven't done anything specific or structured on the bike. Just been riding maybe 2 hours at a time and it's mostly been low cadence strength work. Some hill climbing but again not structured repeats or anything just out cruising around looking for hills to ride up. Efforts are seated and using heavy gearing low cadence controlled HR and its quite enjoyable. I feel like I'm finally regaining some strength in my legs.

Thursday, October 13, 2016

The Secret Magic Formula to Athlete/Coach Success...

I was contacted today by a guy I coached several years ago. We worked together for maybe 2 years and in that time he'd improved a lot and set new PRs at 70.3 and Ironman distances and qualified to 70.3 World Champs (it was in Vegas at the time). For whatever reason, he felt like he wanted to experience a new way of going about training, so we parted ways (amicably). I'm typically bummed when an athlete makes a choice to leave, especially when we have had success together (which is ~90% of the time!), but at the same time, I totally understand that "grass is greener" thinking and wondering how things might be different under a different kind of program or coaching... I've changed coaches for those same reasons so who am I to judge an athletes decision to do that?

That said, I find it to be a huge compliment when athletes go check out some other grass but then have a realization that what they had on TeamBSC was really the coach/athlete relationship that made them happiest. This isn't the first time this has happened- I've currently got two other athletes who left in favor of hiring a coach who was local to them, only to come back a year or two later saying that their new coach didn't pay attention like I do. It's validating when I hear these things... That we do something right at TeamBSC. I don't often brag about my coaching business here on this blog, but indulge me for a minute. Or stop reading. Your choice! :)

I feel like over the years I have grown as a coach. I have had some good examples/mentors- specifically Jen Harrison and Lucho. Those two were my first coaches and I can say without hesitation that they both paid close attention and communicated as often as I would have wanted. I was spoiled by that and assumed that's how all coaches are? (Spoiler alert! They're not!) So when I started coaching I modeled myself after them... I write good programs that make sense, I pay attention, and I respond to emails/texts promptly. I think that since my athletes know that I'm watching every day, they're more likely to pay attention to their own training and log in with details that I want to know. They know I read everything they write about every workout, and their weekly programs reflect their personal strengths and weaknesses and goals and schedule.

In my mind, those things above are the BASICS of what every coach should do. What I've found in recent years (from my own experience with the coach search as well as stories I hear from new athletes who come to me unsatisfied with their current coaching situations) is that even these basics aren't often being employed. I've seen programming that is super basic/generic and obviously isn't written for a specific athlete. I'll go out on a limb and say many (most?) coaches these days don't watch on a daily basis but rather check in to TP once/week and read over what the athlete has done. The problem I see with this is that if an athlete knows his/her coach is only checking in once/week, he/she isn't really motivated to log notes every day, right? And I know when I only log once/week I tend to forget details about sessions that might be sort of important. So I really like to give athletes a reason/motivation to log in daily b/c I think THEY pay closer attention to their training when they do this, and that's really a key part of improvement and progress. Plus, when they log in with lots of details, I'm more likely to respond with some sort of comment that's meant to help teach or reinforce something I was hoping they would learn from the session. So the more we communicate, the more the athletes learn, which helps them make decisions going forward about how to go about managing themselves and their training.

The last piece of the puzzle (as I see it) is that a good coach has to genuinely care about his/her athletes. I think most care at least a little, but if a coach has another full time job and is just coaching on the side, he/she probably isn't going to have time to really give athletes the time and attention they're paying for. I think a key piece to my coaching success is that I do it on a full time basis. Which means that when I'm not writing programs or looking over files/notes, I'm furthering my own education by reading articles and journals and listening to webcasts and podcasts and stuff like that. I do this *mostly* b/c I am personally passionate about the sport... so I want to learn because I find it genuinely fascinating. Then I apply the training strategies to my athletes and I watch carefully to see how they are physically (and mentally/emotionally) responding and then we tweak as we go. I take the success of my athletes personally. At the same time, since we communicate so much, we develop genuine relationships which turns out to be a shockingly important piece of the puzzle when you're talking about an individual sport like triathlon.

Anyway. That's it. That's the secret magic formula to coach/athlete success (as I see it!). It doesn't seem like rocket science and yet even though there are a billion triathlon coaches out there right now, it's surprisingly hard to find the right match. Every time an athlete I have coached in the past looks back on our time together as the best of their years as a triathlete, it makes me smile. And I love it when they come back after having experienced something different because it just validates the thing we have going on over here. It's good stuff. I would say I feel lucky to have this situation but I don't think it's really luck. I think I've worked hard to create this unique thing that has become TeamBSC and its a place where athletes can come and know that they are genuinely cared about while they go about shocking themselves about what they are capable of on a race course.

This is possibly one of my most favorite pictures of all time. It's Liz right after she finished Ironman Louisville on Sunday... She surprised the hell out of herself- leading her AG out of the water in 55min then riding a solid neg split 5:42 then running an evenly paced 3:46. She said she cried for the whole last mile because she just couldn't believe she had done that. I remember telling Liz a year ago that Ironman was her thing... I'm not sure she believed me but maybe she believes me now. :) Regardless, this picture still makes me tear up and I think Yep. This is why I coach.
I have 2-3 spots open for 2017. If you want to join our team, shoot me a note and lets chat!

Tuesday, October 11, 2016

My Needs Are Simple.

If there's one take away I had from this weekend, it's that my needs are simple. If I have my bike, my goggles, an internet connection, and a power source (ok, and my phone, obviously!), I'm satisfied! Turns out, the backyard tent accommodations were perfect for the Kona spectating and training weekend. We did have access to a refrigerator and a toilet and an outdoor shower, so that helped. I would consider staying there again if we ever just pop over for a training weekend and are trying to not really spend any money.

Here are just some tidbits from the weekend:

~At one point we went to a party with some old friends of mine. They'd rented a mansion on the water on Alii Dr. It was all marble and granite with a pool right near the ocean. So ya, pretty much the same as the way we did Kona.

~Riding your bike from the airport with a big heavy backpack is all good until Heather Jackson goes flying by, making you feel like you're going backwards. A few minutes later Jesse Thomas rode by and because I am a #crazyassfan I tried for a brief second to chase him down but to no avail. I did, however, have a #fangirl moment with his awesome wife on race day when I turned around a found her right behind me! Of course I took a selfie.

~We rode the south loop to Captain Cook and Kealakekua Bay. I haven't had my garmin 920 for very long but that 40 mile ride earned me a new badge for *Most Ascent*! There's some legit climbing on the Big Island and as I was riding (everywhere but the Queen K) I was thinking that they could make that bike course 100x harder if they used any other road. Of course, there's not a big enough shoulder on any other road to support a bunch of riders so a course change will never happen.

~In the past it felt like Kona residents were sort of half/half on supporting the event in their little town (i.e. some love it while others hate it). Seemed like this trip I ran into more residents who fell on the side of get these athletes out of our town already. At one point Carly and I were riding, in a shoulder, single file, and a woman driving a truck going the opposite direction honked at us. We smiled and waved while she flicked us off. Well! Ok then... Aloha to you as well!

~Watching the race was fun. In the past I've often felt envious of the athletes racing but this weekend I didn't. Likely b/c I know my fitness is shit at the moment so I wouldn't have been able to do it well at all. So there were exactly zero thoughts of I wish I was out there racing too... That made for a more fun spectator day than I've had in the past!

~I found it 100x easier to cheer for athletes who managed to smile and acknowledge us. I know how hard Ironman marathons are but the number of athletes running who looked absolutely miserable was interesting. Several times I suggested that they smile and enjoy it best they can b/c there are 10,000 athletes who would have happily traded places with them there on Alii Dr.

~I have respect for the pros who don't perform well but hang in there and jog it in anyway (vs dropping out). I watched Leanda Cave at mile 25.5... jogging and talking with a gal who was at mile 1. Obviously that wasn't the day Leanda had trained and hoped for but the fact that she used her time on course to chat up some amateurs starting their marathons sent my respect level through the roof. #LeandaFan I can say the same about Meredith Kessler and Natasha Badmann. Michelle Vesterby was probably the only athlete who was near the front who seemed like she was enjoying herself. I take that back- Heather Jackson seemed to be enjoying herself as well. The rest of 'em, not so much. I sort of thought that Mary Beth Ellis would maybe smile like for a half a second but she didn't (at least not in the 3 times we saw her and cheered for her on that run). I mean, come on, she announced her retirement so this is the last time she'll be running down Alii Dr in this race... she wasn't in the top 10 so why not maybe ease up a bit and look around and soak it all in since this is your last chance to do so with so many people whooping it up and cheering for you!?

~Clif bar did an awesome job with their marketing and promotions during the weekend. Their reps were everywhere and they were giving out free products at every turn. It was an impressive effort.

~I felt proud to be associated with Coeur Sports over the weekend. They hosted a really nice brunch at Daylight Mind the day after the race and it was a great chance for a bunch of the team members (and their friends/family) to be together and share stories. Thumbs up!

As we were riding back to the airport I had the thought that I'm *really* glad we made the effort and went over there. For so many reasons... Until next year...

Sunday, October 2, 2016

Kona On The Cheap...

I have to admit I enjoy this time of year... when tons of triathletes start showing up on the Big Island and posting horror stories about how hot and windy it is. Lol. Welcome to my life, bitches! And what? There's a chicken at the grocery store? No way! What a pretty sunset. Do you not have those where you live?

Obviously I'm just being snarky, but I find it entertaining to see these types of posts.

I wasn't going to go watch Kona this year... But then this hip thing came up and I wasn't able to run Ragnar with my friends which meant I had a plane ticket that needed to be used... And with 3x TeamBSC folks racing this year I really should be there... But it's so expensive I wasn't sure I could justify it... But I figured I'd at least look into it and see what I could find as far as Kona on the cheap...

So. For a small change fee I had a plane ticket. I texted my athlete/friend Carly and asked where she was staying. She said she'd rented a tent in a guy's backyard via Airbnb. $58/night and yep we could share it. Wait. What!?! Ok. I'm in.
Scrap renting a car. You can't park anywhere in Kona during race week anyway. So we'll ship our bikes- without a box- on Aloha Cargo ($49 each way) and pack all our stuff in backpacks and ride from the airport... Carly says she knows where some CO2 cartridges are hidden at the airport, and I have a few friends with hotel rooms near the swim start where we can stash our bikes when needed... Between the two of us we've got it covered!

So we'll hop over on Wednesday morning and spend 3 days riding and ocean swimming (and she will run!) then we'll drink beer and cheer on Saturday. I'll likely be tweeting my observations on race day, so tune in to Twitter if that interests you. I promise I won't post any sunset photos. ;)

Sunday, September 25, 2016

Weekend Riding

Currently... on the laptop on the floor, with wine on one said and my loyal dog/cat on the other... :)

Hey, where did my bike fitness go? I mean, it's only been like 7 weeks since I did an Ironman... and I've been riding like 3-4x/week... I mean, even if most of that riding was easy, you wouldn't think your power would just go away like mine has. I guess if I didn't have a power meter I wouldn't know the difference, but those #littleliedetectors are telling me that things have changed in the watts department. I'll admit that maybe I haven't been as diligent about taking care of myself these last few weeks, so that could be part of it, but still.

Dinner, anyone?

Since I'm not training for anything right now, I've found it to be a good time to go out and join my community and be social and do other's people's workouts for a change. Its been enlightening!

I think the thing I've noticed most when riding with groups (any and all groups!) is how hard people ride up every hill. I mean, any time the road tilts slightly up, everyone starts pushing hard, but no one will admit they are pushing hard. Yesterday I was cruising along by myself when I got caught by a group of guys who said they were just out for a short easy spin b/c they were doing the Honolulu Century Ride today... Just a short easy spin, they said... ok, so if you are going "easy" then why I am pushing 240w to stay next to you while we climb up this hill?? I guess the easy part comes at the top of the hill?
Backroads Waimanalo and yes we take up the whole road.

Eventually yesterday I met up with another group and they were riding in a similar way. Uphill 200+ watts; at all other times 100w. I guess there's some merit to that style of riding (call it fartlek intervals?) unless you're prepping for a long distance triathlon, in which case I'd say its decidedly less than ideal. There's only one gal in this group who is prepping for an upcoming long distance triathlon, so I made an attempt to teach her how to 'flatten out the hills' when riding over gently rolling rolling terrain. Goal: keep effort steady, which means that pace will not be steady! You'll go slower on the uphills. Let it go. But you'll go a lot faster on the slightly downhill parts! And overall will go faster b/c you won't be spiking your power and therefore won't need extended periods to 'recover'...

That's me checking watts on my garmin and trying to explain this concept
before we attempt another 20min 'steady' interval...
I think everyone was bored out of their minds climbing behind me b/c I eased up enough to not spike watts, but at all other times they were working while I was holding the watts when the road tilted slightly down.

See how spiky up and down my pink line is? It's all over the place! Can you see the one short section where its a more steady effort?
I think this is really the biggest issue with group rides- it's nearly impossible to ride a truly steady effort. So yes, group rides are fun, and its good to be social(!), but if you're serious about training specifically for a long distance triathlon, you might be doing yourself a disservice by always riding with others. Especially if no one has a power meter. :)

Today I led a session at the computrainer studio, which I haven't done for a long time. So of course being inside is an opportunity to be more specific- not that I personally need to be at the moment- but I was doing a favor by 'guest coaching' the class. I chose the session based on the needs of the gals who were there, so while the race specific session was good for them, it was a bit beyond what I am capable of need to be doing at the moment. Um, when did 160w become hard??

Pretty specific set. Anyone guess what it is?

Note about my hip- it feels nearly perfect. And because of that, I can totally see how this is the type of injury that can take like 6+ months to recover from... Mostly b/c if I hadn't read so many horror stories online from athletes who felt better and started running then re-injured themselves then had to rest again, I'd totally be out running right now. It def feels like I could. However, I've talked with several athletes who have been through it and universally the ones who healed themselves the quickest were the ones who heeded the instructions to NOT RUN for the full time the doc says. One gal I rode with yesterday told me that hers felt good for a full 4-5 weeks before she attempted running on it again, and then when she did start to run it was all good no issues she could just build her run volume back up and has had no further problems. So her story was reassuring and steeled me in my resolve to follow the instructions Don't test it! I have, however, walked the dog a few times and it doesn't seem to have set me back to do that.

Wednesday, September 21, 2016

Moving On...

On Sunday I was at a local triathlon with one of my local athletes... I wasn't racing (obviously, since there is #norunningallowed at the moment) but it was an annual all women's sprint distance race and they put out a call for volunteers and well, it made sense that I would go support the event even though I couldn't race. All I really did was direct them on the bike at a corner (right turn! right turn! right turn up ahead!) but I think it was helpful to many and it was good to be a part of the community at least a little bit.

Afterward I was having a conversation with the gal who I coach (She won! Overall! Boom!) and we were talking about the coach/athlete relationship. She and I haven't been working together all that long, but I feel like already we know each other pretty well, and we care about each other as people not just as athletes, and it's just an overall really good situation. She knows that I 100% have her best interests at heart, which makes it easy for her to trust me and communicate with me and once those things are in place, good things happen. I lamented to her that I wanted a coach to care about ME the way I care about her. See, I'd actually hired a guy to work with me... We were coming up on a month together and I just felt like he didn't really give a shit about me. It wasn't sitting well in my gut and it caused anxiety and well, I know it had only been one month and he is remote so we didn't really even know each other but still...

I wasn't really sure if I should give it more time or just cut it off before we were in too deep? But I'll give a little tip about coaching... If you email your coach and he doesn't respond for 3 days, he doesn't really want to coach you. That happened repeatedly, so it wasn't just one instance, and I was trying to figure out if that was something I could put up with or not? I think what it came down to is that I know how *I* am as a coach, and I can't imagine not checking my email. Hello. It is my JOB to check my email. I check it probably 10 times/day. And when an athlete sends me a question or a concern, I hit reply. And I answer. Partly because that is my JOB but also because I care about these athletes as people and I genuinely want to help.

Anyway, I had no intention of burning a bridge so the email I sent to him telling him that this relationship wasn't right for me was very respectful (I thought). <Crickets> from him confirmed for me that I made the right call (seriously, the guy can't reply and say something basic like, "I understand and I wish you the best going forward..."??) Damn, I feel like I just wasted (what was for me) not an insignificant amount of money... It was more than I'd ever paid a coach for a month before... So the lesson learned is that money will NOT automatically buy you attention from a coach. And I guess the other lesson is to listen to your gut. If you think your coach doesn't give a shit about you, you're probably right. It doesn't matter how smart they are or how much they know about physiology and training adaptation and response... If they don't care about you, you won't learn any of it. Move on and find one who does.

Don't worry! This story has a happy ending!

I contacted another coach who has been a twitter friend for a while. I've seen that over the years he has worked with masters females who have posted good results. I sensed that he was open and friendly with a good sense of humor but also kind of no bullshit, more is more, and you can't fake it kind of philosophy when it comes to training and racing. He had a real website with a contact form so I shot him a note and wouldn't you know it? He replied first thing the next morning, set up a phone call for that afternoon, told me he was flattered I contacted him and was very interested in working with me... A 90min phone call confirmed that yep we are on the same page and within 10min of hanging up the phone he'd emailed me his on boarding forms and just like that, I found myself in a coaching relationship with someone who cares! I feel good about this one! I think he's a lot like me, but he's not me, so he can be objective with me and call me on my bullshit which I will appreciate because I sense that he genuinely wants to be a part of me reaching my goals. THAT is how it should be. Like, a partnership.

We're not gong to officially start until I'm cleared to run which should be Nov 1 but we'll have to see how the healing of this hip continues to go. Its was feeling quite good and I have not been pushing it at all... The deep ache was going away little by little. Last night though I was sort of wrestling with Moana and I felt a sharp pain in my hip (GAH!) when I was in a weird position and now the deep ache is back. GAH! I can't imagine I did any serious damage just in that stupid simple movement but I'm back to being super careful with it because I really do want this thing to heal up 100%. I miss running.

In the meantime I've been swimming a bunch and riding some. Swam the last 4 days in a row and got in ~15k. Some of it easy, some of it moderate pacing, some of it strong. For those of you who come here looking for swim session ideas, there's what I've done the last 4 days:

Sunday ocean 4k continuous. Really relaxed/easy.

Monday main set: swim 20x100's off 1:35 held 1:28 for most all of those. Call that a threshold set for sure. I felt nauseous after ~12 but held pace anyway.

Tuesday pacing set, all with paddles. Started with a 2k straight, descend the 500's to mod/strong effort. 7:57, 7:54, 7:46, 7:37. 100 easy then 2x500's pads again trying to go faster than the last 500 of that 2k. Barely made it 7:36, 7:31. I was going to do 3-4 of those 500's but I was hungry and bored and felt like that work was solid so I called it enough.

Wednesday main set: swim 2 rounds 2x300's steady @4:55> 2x100's MAX @1:35> 4x50's @:55 hold pace from the 100's> 100 easy rest as needed before repeating round. Had training partners this morning which made this set a very strong one- held 1:20-1:22 for those 100's which is pretty fast for me in this pool, especially mid-set like that. Was pretty happy with the pace change there as I was holding ~1:31s on the 300's. So 10" drop in pace is HUGE for me. Finished today with 1000 steady pull 15:29. That was faster than it felt, which is always nice.

Thursday, September 15, 2016

On What I *Can* Do...

Often when you're injured it's easy to focus on what you can't do. I have a stress reaction (turns out if's actually femoral neck and intertrochanter, not exactly femur) so I cannot run. I cannot hop. I cannot do weight bearing exercise really at all. So that's a bummer. However, I *can* swim and bike and water run and do some basic functional strength stuff and all that is enough to keep me sane at the moment so really, it's all good.

So what have I been up to? Swimming a couple times/week and that's pretty much 'as normal'. Not sure I need to bore anyone with the details. Some swimming has been pretty easy, some has been more tempo, and some has been downright MAX. So. Pretty standard. It's been a bit of a logistical PITA b/c the pool right by my house has been closed for a full month now (pump repairs) so I've been scrambling to get to other pools that are open but with limited hours which just sort of screws up my day. I miss just swimming MWF morning with my pals and having it all done early. Hopefully next week my 'home pool' opens back up. I know I shouldn't complain about my life being hard because it is not hard but regardless, I'll appreciate the ease that is having a free long course pool open 1/2 mile from my house. #spoiledbrat

Biking has been mostly super relaxed and easy. Been riding maybe 3x/week. I have no pain in my leg/hip at all when I ride which is awesome. So my rides are super cruise I've been avg like 115watts for maybe 90-120min each time out. I have been adding in some very short but near full gas efforts like 40-60" uphill... only maybe 3-6 of those in each ride. Call it 'polarized' training if you want to give a name to it, but I've spent my time riding at either 110watts or 310watts*. Not much in the middle. This was my ride from Tuesday.

Today my "main set" was 3x40seconds (wow, right?) but I avg 400+w for each of those which is pretty big for me. Full recovery on those at <100watts for as long as I need to feel like I'm ready to hit it again. I find it easy to wrap my head around such itty bitty short little sets. And doing the majority of my 'training' at such a low intensity pretty much has me chomping at the bit to go HARD when I finally get the opportunity. Overall I think I could characterize my riding these days as 'patient'.

"Running" has been done in the ocean. I started off going into town and 'running' at Ala Moana which is this protected area of water where there are no waves or really any adversity at all. Water running there is actually somewhat enjoyable b/c there's a nice view of Diamond Head and I can chat with stand-up paddlers and watch Japanese tourists have their wedding pictures done on the beach. The last few days I've been logistically challenged with getting into town so I've just stayed close to home which means water running on the east side... but the wind has been blowing (out of the east) at a solid 25mph which creates different conditions than what you get at Ala Moana... It's more akin to trail running I guess you could say. Trail running in the ocean? Something like that. It's challenging and I have to pump my arms pretty hard to keep my head above water. Even then, its a constant smack in the face with the wind chop. Can't say water running there is my favorite thing to do BUT it is better than water running in an indoor pool so once again I'll shut up and not complain. #spoiledbrat

The deep ache I felt in my hip is going away slowly but surely. I think this is the time period where its really good that I had the MRI to confirm what the problem was. If I didn't know it was a bone issue, I'd probably be trying to jog on it right now (it feels almost like I could). I can see how when athletes don't get a correct diagnosis that this injury could last a long time b/c I think if I were to try to run on it tomorrow, I could, and it would only hurt a little... so I'd go running again the next day and it would hurt a little more... and that would set me way back in the healing process. I've circled Nov 1 on the calendar as the day I'll start back walk/jogging (Ok maybe I'll start walking prior to that? We'll see). I've walked a little here and there- doc said I'm ok to go without crutches and I'm super glad about that. I think it was an ok call as well b/c I feel like the pain is just a little bit less every day so I don't think I'm doing anything at the moment that is causing a delay in healing. I've only been walking enough to go about my daily life though- not extra walking. Scott has been in charge of all the dog walking for the last 2 weeks and while he's good at that and enjoys it, I think Maia misses the long walks on the trails she and I used to do. I'll look forward to getting back out there with her as soon as it feels ok to do so.

In the meantime, seems the highlight of her day is waiting for the cats to finish up eating so she can clean their bowls.

*Did I mention that PowerTap replaced my pedals that fried out right before Vineman? Took me a while to get on the customer service dept to make that happen but once I started the process, it was easy and now I have new pedals that function. Mahalo, PowerTap!