Maryland Women’s Sprint Duathlon

 

On August 5th, I participated the the Maryland Women’s Sprint Duathlon with my friend, Yolanda – Director, Strive2Tri and while we didn’t break any records, we had an absolute blast.

 

I drove the course the day before and was surprised at how “technical” it was with fast down hills going into hairpin curves or s-curves, rolling hills with some fast breakaways. Nevertheless, it was very scenic and looked like a fun course.

 

The sprint was a 2 mile run – 13mile bike –2 mile run. I was did fab on the way out with a crushingly fast pace of 11:27 (HA! That’s BOOKIN’ IT for me) and piddled around in transition (as I always seem to do) to hop on the bike.

 

While I wasn’t busting out any serious speed on the course, I got to say “On your left” or “passing” numerous times which brought me great joy! GREAT JOY! Every single time I was able to pass someone, it gave me just a little more pep to my pedal. However, the last 3 miles was the LONGEST gradual climb on the planet. LAWD! I thought I would never make it back into transition…where I piddled again for close to 4 mins before taking it out for the final 2 miles.

 

The last 2 mile loop was done in reverse. Downhill – mostly – on the 1st 2miles, UPHILL practically the entire way the 2nd 2miles. I thought I was gonna die. As I came around the corner to climb UPHILL the last half mile to the finish, I wanted to walk so damn bad, but I didn’t. I COULDN’T. I didn’t want anybody to see me walking the finish AND my coach was watching and I just didn’t want to hear his mouth ‘bout me not pushing that last bit like I knew I could.

 

I dug deep and ran up that hill, bringing it home.

 

This was a fun race. I had a great time. One of the biggest take-aways for me was about transitions…

 

STOP FUGGING AROUND AND GET MOVING!

 

If I cut 2 min off each piddle around (4 min total) I would have jumped up the rankings in my age group – by six positions. It shouldn’t be transitions that drag me down. Not at all. I have to have my game face on not only on the course, but in transition. It is not really a rest break. (So, I’m not supposed to eat lunch in there?) Gotcha!

 

SIIIIIRRRRRR, There are 39 and a Butt Days until IM70.3 Cozumel. 39 Days SIR!

Swimming & Biking & Running, OH MY!

Open Water Swim–This One’s a Fighter

Until the referee rings the bell
Until both your eyes start to swell
Until the crowd goes home
What we gonna do ya'll?

Give em hell, turn their heads
Gonna live life 'til we're dead.
Give me scars, give me pain
Then they'll say to me, say to me, say to me
There goes the fighter, there goes the fighter
Here comes the fighter
That's what they'll say to me, say to me, say to me,
This one's a fighter ~
"The Fighter"
(feat. Ryan Tedder​)

 

I love this song…and the ladies I swam with today, well, here comes the fighters. I went out to act as “swim angel” to my friend, Misty, who is doing her first Iron Girl Tri Relay – she is doing the swim – and she was not feeling it at all. Two other ladies that are doing Iron Girl showed up and both were a bit skittish.

 

Understandable. Open Water Swimming can/will render the strongest of us into basket cases. Its can be daunting. However, what I’ve found is that it is one of the biggest mind games on the planet and the very minute you let negative or self defeating thoughts creep in  - the race/the swim is OVER. Your done.

 

My goal today was to give the ladies a few “coping” skills. Things they could do when they got scared, tired, or just plain freaked out. Going out, I decided to just see what they could do, what they were doing and keep everyone calm enough to get the 500yrds to the beach. And we had the “jellyfish” challenge to contend with.

 

So, one of the ladies had a jelly brush up against her and it was all like “OMG!!! What is that! Why does it sting. WHY DOES IT STING!.”  I swam over to her, had her flip over on her back and said “It’s over. It’s the past. YOU ARE OKAY! Calm down. Give me 10 slow deep breaths and then I want you to drill – let’s do a glide drill.” AND SHE DID.

 

Everybody got to the beach! And they were amazed that they could. I wasn’t. Watching them, I knew they had it in them, they just need to stay calm. GET OUT OF THE WATER BY ANY STROKE NECESSARY!! And they did.

 

Here swims the fighter! What ya gonna do, What ya gonna do? GIVE EM HELL!

 

At the beach, we discussed our stroke and we agreed to freestyle the entire way back by DRILLING our way back. DRILL BABY DRILL. Fingertip drill all the way. Repeat after me…Elbow up, drag fingers, hand in chute, GLIDE. AGAIN. Elbow, drag, chute, glide. AGAIN. Say it in your head over and over. You won’t have time to think about jelly’s or tired or I can’t or how far. DRILL BABY DRILL

 

And everyone got back to the dock 2-4 min faster than on the way out. THERE WENT SOME FIGHTERS.

 

They are gonna rock Iron Girl. ROCK IT! GIVE ‘EM HELL, Ladies!

IM70.3 Cozumel: What a Difference an Adjustment Makes

I  put TripleD in the the bike hospital on Saturday and decided to get a complete tune up as well. I also asked about a seat adjustment. I told the mechanic that I was feeling off – not comfortable – in the aero position and perhaps I needed to raise the seat. He put me on the bike and told me that the angle was off. I told him I felt like I was sliding forward all the time and he said that he thought if he leveled the seat, that I wouldn’t need to raise it at all. Okay. Diva Dawes would be ready by Tuesday.

 

I got the call and went to pick The Diva up. While waiting for them to bring her out, I perused the bike pron. LAWD! Will someone please sponsor me – like 2K level sponsorship – so I can have that Cannondale TT. Anybody?

 

N.E.Way…I get The Diva and she is all sparkly, shiny and lookin’ good as a beginner road bike can look. I get her home and take her out for a spin…up on the training schedule is a very short brick (45min total – I decide on 30 min on bike, 15min run).

 

WHAT A DIFFERENCE A SEAT ADJUSTMENT CAN MAKE!

 

I felt like I was on fire. No more sliding forward on my seat, no more fidgeting and adjusting myself back on seat. I was able to stay aero without feeling like I was going to fall off the seat. I felt AWESOME!

I have NEVER been this fast on straight aways. NEVER. While I still have work on the hills, I felt ON FIRE!

 

Was it the seat fix? Was I just having a great afternoon? I don’t know for sure. The seat felt SOOOOoooo much better leveled out. I felt like I was able to put more power in my stroke & pull when I was not constantly sliding forward.

 

We shall see. Moral of the story…get a tune up. Get fitted. Get another couple of eyes on your bike and on you. The little things…the devil is in the details.

 

Just think…I do this for grins, giggles and BLING!

IM70.3 Cozumel Training: Equipment Failures

The past few days has been a lesson of overcoming, pushing through challenges and, most important, remaining calm when your plan falls apart.

 

Thursday, I went on an open water swim with a plan to at least 4 300 meter loops before the sun went down and the storm off in the distance got closer (and they pulled us out of the water). I was doing great on the first loop but near the end my goggles kept fill up with water and my swim cap kept kept sliding off my head with my hair getting in my face. UGGGAAAHHH! I let the water out of my goggles, tried to pull my cap back on and started my second loop.

 

FAILURE. The goggles just would not cooperate. I don’t mind not being able to see but I do mind not being able to see with water in my eyes – make even sighting difficult. I was getting aggravated. My stroke and pace was crumbling because of all the adjustments and the swim cap was hanging on now by only my goggle strap with my hair all in my face. Panic was creeping up on me. What to do?

 

I kept saying “remain calm, remain calm”. I flipped over on my back and floated for a min. I pulled off my cap & goggles, tucking one into my suit while I worked with the other, kicking to keep may face above water. I put my cap on, and floated. REMAIN CALM. I adjusted my goggles and put them back on – that was hard. I expended a lot of energy treading water to get it back on, but I did it. I floated for a bit to get my breathing under control and went on to finish the loop.

 

My goggles were still filling up. SIGH. So, I got out. I didn’t feel like fooling around with them anymore. I think a 1 1/2 years of racing & training with these goggles that they finally said put me to rest and give a new pair a try. What do you think?

 

Yesterday, I went on a ride with the OC’s and the plan was to do about 35-45 miles (or more…because G-Note lies). I was feeling great. I did a short run before hand because I wanted to be done with my training and have some weekend left to me & my family for a change. We finally got on the road after the first major climb, I got dropped (I SUCK at hills) and couldn’t figure out why I couldn’t catch the group no matter how hard I worked. Frustration was kicking in, but I figured I would just keep pushing and just ride on my own. Perhaps I was just having a bad day – despite the fact I was feeling good. About 17 miles into the ride, I was so far back that one of the guys came back to bring me up and noticed that my back wheel was not centered & wobbling. Another mile and we stopped to take a look.

 

SIGH. I had a broken spoke.

  

My roadside savior mechanic, Burt, flipped it over and went to work, wrapping the broke one and attempting to tighten the spokes nearby…but of course that kind of throws the balance off the rest of the tire. I decided to go back and take my bike directly to my bike shop. That was one of the hardest rides as it felt like I was dragging the back of the bike and the wobbling just got worse as we went along. Instead of giving up, I kept pushing & working despite the mechanical issues and made it back to the car – slow but stead for a total of 30 miles in.

 

Thanks to the 3 cyclist that went back with me so I wasn’t alone out there. Thank you to the OC’s that rendered assistance and didn’t just drop me…they never do BTW.

 

Dominique Diva Dawes in the the bike hospital till about Tuesday. Poor baby.

MyBlogSpark: Pillsbury Baguette Chips

Looking for ways to spice up your snacking routines? I received a new BlogSpark last month with the new Pillsbury® Baguette Chips! These hearty chips are sliced from oven baked bread and topped with savory seasonings bringing the unique and contemporary flavors of Italian Cheese & Herb and Cheddar Sun-dried Tomato to gourmet snack chips. The delicious flavors and perfect texture of these crispy chips can help you round out any recipe.

 

 

While delicious, I found that they were a little smaller that a regular sized “chip” and not very useful for dipping alone, but for a pop in your mouth snack OR – better yet – adding some crunch, spice or umph to a recipe, they were perfect.

• Enjoy Pillsbury Baguette Chips for a wide range of occasions: eat them alone, add a bit more flavor to your favorite dip, spice up soup, or add some crunch to your salad!
• With 130 calories per serving (21 baguette chips), and 50% less fat than regular potato chips*, Pillsbury Baguette Chips are delicious snack chips that you can feel good about eating

If that’s not enough to get your mouth watering, then check out these delicious chips for yourself. To download a printable coupon for $0.75 off one package, you can visit http://bit.ly/PBCcoupon today!

 

*Pillsbury Baguette Chips (5g fat per 29g serving); regular potato chips (11g fat per 29g serving). See nutrition information for sodium content.

“Disclosure: The product, gift pack, information, and additional sample have been provided by General Mills through MyBlogSpark.”

IM 70.3 Cozumel Training: I Should Know Better

Late Saturday afternoon, I got a text from one of my doctors I call on that cycles asking if I wanted to go on a 45-50 mile ride on Sunday and bring some of my Tri Unify buddies.

 

I posted it up to our FB page and I got one response from Becca that she would join us.

 

I didn’t put too much planning into my ride – AS IN A NUTRITION PLAN- since I was busy having a date night with The Prince and just pulled some stuff together when I got home – AT MIDNIGHT – threw it in my bag, set the clock for 5am and went to bed.

 

I got up, grabbed a yogurt & some granola to eat on the way (didn’t want to be late), grabbed 2 bottles electrolyte drink, the frozen coconut water I had in my freezer, an apple, some potato wedges and figured I had some gels/bars in my Tri bag.

 

MmmmHmmm.

I was fine the first 30 miles and then…and then my casualness about my nutrition plan on a long ride tagged my ass AND HARD. I literally fell asleep on my bike (or dozed off) and when I mentioned  to Dr.W that I was feeling odd, sleepy and a tad shaky he pulled us off for a stop and I practically fell off my bike. I had the shakes like you wouldn’t believe. I was hypoglycemic and probably volume depleted.

 

JUST DUMB!

 

We got some fluids in me and I ate what I thought I could keep down, which wasn’t much. A protein bar that made me gag after 2 bites and what ever I had left – 1 energy gel. We were 10-15 miles out from the car with one BIG A HILL at the 5 miles left mark.

 

I gave it a good ole try and made it another 10 miles, but just as we started to climb that last hill…I WAS DONE. I was disoriented and just couldn’t pedal anymore. Becca stayed with me to walk up the hill and we sent the guys on ahead to the top.

 

I KNOW BETTER. JUST DUMB!

 

As we were walking up that hill – which the top seemed to get farther away with each step – God answered prayers when a car with a 4 bike rack on it pulled over. Two ladies got out and started walking down the hill to check to see if we needed assistance.

 

YES WE DID! Well, YES I DID…and I cried for joy…I cried over my stupidity…I cried because I didn’t want to hear TheFireMarshall’s mouth…OR MY COACH (they both let me have it too!)…I cried because I love this sport – where there is a camaraderie – a KNOWING of the trials & tribulations – where people help, advise, cheer & render assistance…I cried.

 

Barb & Karen – THANK YOU! You saved me and resorted my belief that people are decent & kind. You pulled me off that road, fed me and gave me a ride back to my car when I didn’t know how in the world I was going to make it 2 more steps let alone 5 more miles. I mad that we didn’t take a picture.

 

Barb & Karen – THANK YOU!

 

Lesson Learned – Plan to Train, Race the Plan. Take the time out to eat & follow my nutrition plan. DO IT…or be VERY SORRY FOR IT…(DNF, crash and/or get hurt – bad)

 

See…When you don’t follow your nutrition plan on a long ride, you get hypoglycemic. When you get hypoglycemic, you get disoriented & shaky on your bike. When you get disoriented & shaky on your bike, you cycle into a tractor trailer.

 

DON’T CYCLE INTO A TRACTOR TRAILER.

 

Just Sayin’

Cooking With Love: Homemade Funnel Cakes

I saw a recipe this week on The Chew to make homemade Funnel Cakes. Having just got back from Ocean City and enjoying a hot funnel cake on the Boardwalk, I thought a lazy Sunday afternoon would be the perfect setting to gather the family around & reminisce over about our vacation over hot funnel cakes in my kitchen.

 

I followed the recipe - Daphne Oz's Funnel Cakes – but I had to had about a 1/2 cup more flour to make the batter just a tad thicker. You could probably use a box of pancake mix, but I would add sugar & vanilla to get the same taste.

 

MAKE SURE THE OIL IS H.O.T. by dropping a bit into the oil and making sure it fries up.

 

Don’t walk away cause they cook fast.Like 30 sec on each side fast. I used two spatulas to turn it over and placed the hot funnel cake on a napkin covered plate.

 

DELISH!!!!

 

We topped with strawberry compote & powdered sugar. You can do any number of combinations.

 

It was a good evening with the family.

Growing Champions

Wednesday, Strive2Tri Youth Triathlon Club (of which I am a proud board member) had their group training session with the kids. We did a group ride, run and then a relay with the youth…all in preparation for a “Splash & Dash” we are putting on in September.

 

I brought Princess Cara along because she has been constantly asking to go with me to workout since she learned to ride her bike. She likes to ride while I run and lately she has been eyeing my bling and is always asking how she can get a medal.

 

SHE LOVED IT!…and she is a natural. Fast, strong & enthusiastic.

 

 

I loved working with the kids who all tried so hard, had a positive attitude and were enjoying themselves. Two older kids who had just learned to ride a bike last week, gave a demonstration of their new bike skills and did 2 laps around the lot. AWESOME!!! We are so proud of them.

 

Princess Cara, my junior triathlete, the future IronWoman is primed and ready for swim practice on Friday.

 

WE ARE GROWING CHAMPIONS!

STRIVE2TRI.ORG

Princess Cara’s Garden: First Harvest

We returned from our family vacation, unpacked and I checked Princess Cara’s Garden. Lookie. Lookie. We have a huge Zucchini, a cucumber and some banana peppers. WOO  HOO.

 

Once again Princess Cara’s Garden is coming along quite nicely and we were met with a wonderful surprise…watermelon’s are growing. Now, we didn’t plant any this year, but they must have been still there, dormant, under the soil, because all of a sudden…I had to weed around and train on a trellis the watermelon vines. Those suckers will cling to anything it can get ahold of, chocking out anything in its way. GardenDiva & Princess Cara Rock.

  

Now I have to do some research on when to harvest my Kale before it gets totally ate up by rabbits and bugs. Also, how do I know when to harvest my carrots? Lastly, are my cauliflowers a done deal? The leaves look healthy enough, but I don’t even see a bud of a “cauliflower” yet. What ta do? What ta do?

 

                          Kale                                                      Carrots

                 

                                          

How’s everyone’s garden coming along? Did you plant one this year…even a small one? And NO Terri…I AM NOT getting chickens or a goat…yet.

5 Pointed Star–Super Reunion II

Super Reunion II – Service Academy Graduates-
Leadership * Diversity * Mentorship

Honoring Service with Service

 

Super Reunion II is more than a follow-up to the incredibly successful and historic 2010 Inaugural Super Reunion in Washington, DC.

 

Interested in Honoring Service with Service?  Super Reunion II (www.superreunion.org) is open to all. We are; however, putting out a special "CALL TO ACTION" to our diverse graduates & individuals that value diversity interested in RAISING THE NATION through service to underrepresented populations.

 

JOIN US - REGISTER NOW!

 

Super Reunion II is more inclusive and extends a special invitation to African-American, Hispanic, Asian-American, Pacific-Islander and Native American graduates from each of the 5 service academies and all graduation years. We will again honor service academy graduates who broke race and color barriers. Super Reunion II also provides professional development seminars and a jobs related career fair. Additionally, we will have a full day of teen oriented seminars and a Youth Inspiration Luncheon.

 

INVEST IN YOURSELF. INVEST IN YOUR FUTURE!

 

WHAT IS IN IT FOR YOU? We added a session about starting your own business and winning government contracts, we added a session for 200 kids to help raise their GPA and we beefed up the discussions to add more grads who our young grads like you need to know (execs at companies like Lockheed, Northrop Grumman and Disney).

 

Who might you meet and mingle with while at Super Reunion II? Keynote Speakers/Panelist include:

• General Lloyd J. Austin, III, US Army Vice Chief of Staff (USMA)
• Maj Gen Chris Cortez, Senior Executive at MICROSOFT (his son is a Naval Academy Grad)
• Maj Gen Ronald Johnson, Senior VP Referee Operations, The National Basketball Association (USMA)
• Captain Barrington Irving, Youngest Pilot to fly around the world solo
• Donna O. Johnson, Founder, Guaranteed 4.0 Learning Systems
• LTC Rodney Lewis, The White House, Office of the First Lady, Joining Forces Initiative
• Dr. Leo Mackay, Lockheed Martin, VP Ethics and Business Conduct (USNA)
• Dr. Kevin Roots, Lockheed Martin, Program Mgt Director Information Systems & Global Solutions (USAFA)
• Kia Silver Hodge, Northrop Grumman, Corp Manager Diversity Recruitment programs
• Cheri Griffin, Northrop Grumman, Corp Manager, Talent Acquisition
• Craig Griffin, Senior VP Bradley-Morris (connects military vets with jobs)
• Nate Hope, Lucas Group, Executive Senior Partner (military search firm/recruiter for private sector jobs)
• Bryan Zawikoki, Lucas Group, VP Military Transition Group
• Pillip Dana, Amazon.com, Talent Acquisition Manager
• Brian Britton, Walt Disney Company, VP Global Park Operations & Initiatives (USNA)
• Young Grad entrepreneurs Ron Steptoe (USMA), Antoine McNeal ( USAFA), Richard Lewis, RTL Networks, CEO, Cisco Small Business Partner of the Year 2011 (USAFA)
• USAA Team of Wealth Management Advisors
• Kelly Edwards, NBC-Universal, VP Strategic Initiatives & Diversity
• Eric Garvin, Northrop Grumman, Manager, Global Hawk - $13 billion high altitude reconn program (USAFA)
• Afredo Sandoval, Member, USAFA Board of Visitors (USAFA)

 

RECRUITERS RECRUITERS RECRUITERS from our Sponsors and Supporters!!!!!

Amazon Bradley Morris Carter Industrial Automation Comcast-NBC Universal Edward Jones Harvard Business School Humana Liberty Mutual

Lockheed Martin Lucas Group MICROSOFT Northrop Grumman Olive Tree Publishing Sodexo State Street T-Mobile USA

USAA Walt Disney World USAFA USMMA USNA USMA USCGA

PLUS you meet your counterparts from other services.

JOIN THE LIST OF COMMITTED PARTICIPANTS!

ONLY 3 DAYS LEFT TO SECURE THE DISCOUNTED GROUP RATE!

REGISTER TODAY

Registration Link

Vacationing Despite a Derecho

Friday night we were all staging stuff for a family vacation at a house we rented with some friends in OC when all of a sudden – like out of nowhere – it sounded like a freight train was speeding THROUGH our house and before we could even start severe storm preparations (filling up tubs with water, staging candles etc.) the power went out.

 

SIGH.

 

I got up the next morning and decided to go “foraging” for some food, more water etc. since out power was still out and I didn’t want to open the fridge to even pull anything out. Less than one mile up the street at our local shopping center, power was restored and doing brisk business.

 

SIGH.

 

I called the rental company to make sure we still had power – we were a GO – and we packed up the van & cars, sweating like I was doing the most intense workout EVER and rolled out, leaving The Prince at home to check on things (he went to a friends house/Grandma’s house in between) and take care of the Royal Cats & Royal Dog…and NO…we didn’t throw The Prince under the bus – he wanted to stay at home so not to miss any of his training & hang with friends.

 

But he is living up to his name – Prince Jordan, Heir to the Empire, Protector of the Realm…when he isn’t playing Xbox or at the Martial Art Center.

 

The trip to OC was uneventful and we arrived at the house by 4pm. We rented well! The house is awesome and when just when you think that four levels is going to be too much – there is a friggin ELEVATOR in the dang house. SHUT THE FRONT DOOR!

 

 

We had a loverly time just walking on the boardwalk – watching the sights. Let me tell you…the shenanigans, clothing choices and just plain “honey badger don’t give a fug” about anything mess going on down here…brings me joy for a people watcher lover. JOY!!

 

…and {{{O_O}}}

 

 

   

Yesterday, we spent the day on the beach…a BEAUTIFUL, RELAXING DAY…made all the more better with Sippy cups filled with special juice – FOR ADULTS ONLY! – and made FANTASTIC by the fact that the house was a block away from beach for refills. AWESOME!

 

The power is still out at home – almost 72 hours since it went out – but we got plenty here. Back to the Beach!

 

DMV – do you have power back on yet? How did you fare the Derecho? What are your plans for the 4th of July?

 

Have fun! Keep your Sippy Cup filled!