Race Report: Ironman Arizona 2014

I'll begin with my CliffsNotes version and reuse a FaceBook update.  This sums it up pretty well!  All in all - A pretty special experience. My heart is FULL.  Swim: 56:24, Bike 5:21:29, Run 3:42:39 - FINISH: 10:05:52

And for those looking for the nitty gritty, here’s the unabridged version:

I had such a great build and prep for this race. In hindsight, likely too perfect and I just didn’t develop that nervousness that usually gets all my systems revved up and ready for race day (including my gut)!! I was simply so happy and at peace with the blessings around me, but in reality, this is something I wouldn’t trade for anything. 

The days leading up to the race felt relatively smooth, everything was on plan and I remained confident that I was well prepared for the race. No anxiety or nervousness, just eager to finally get out there and see what the day had in store. I typically don’t share race goals so publicly before an event, but this time I felt ready and was simply too excited to hold it in. Maybe Mother Nature didn’t appreciate those athletes confidently announcing their target times, and as a result she greeted us with her mighty blow on race day.  As I announced in my previous post, I was targeting a sub10hr finish and I felt like I had a solid buffer built into that time to include several inevitable ironman unknowns.  Unfortunately in the end, I spent 5 minutes too long on the course and although I should feel very proud of a 10:05 (Ironman PR), and a Kona qualification, i unfortunately I just didn’t feel the typical rush of emotion and joy when I crossed the finish line. Total bummer since that’s typically the best part! Anyhow, it’s tough to explain the why’s for that, but regardless, I’ll do my best to describe my race experience.

Saturday - Ironman Eve: What can I say, Julie is sherpa extrodinaire. It was so comforting to be surround by such loving and caring friends and having Kerry, Julie and Erik at the condo was just that. Everything was pretty seamless as I completed the typical pre race stuff - Chatted with friends, family, my coach etc and again, I just felt super even keeled. Body felt good, no last minute concerns or issues.  I had made my lists and checked them twice! 

"LET'S GET THIS PARTY STARTED ALREADY"

Race Day Play by Play

Pre race Bfest: Beet Elite shot, Protein shake, Sweet Potato, Cliff Bar - Peanut Toffee Buzz, Bottle of Osmo preload/Osmo Active Hydration. Yerba Mate Shot (about 30min prior to start)

SWIM (56:24):  (I'm the pink hat to the right of the front yellow kayak)

 I jumped in the water early to ensure I had no issues making my way to the front - I received a new ROKA wetsuit which I’d worn once a few days before the race. Thankfully that’s all I needed to determine it was the prefect suit to kick off a PR day in Tempe. It was a not only fast, but also super comfortable and flexible around my shoulders. The race start was delayed 5min, but I had no issues positioning myself in the front - No crowds, no contact. I swam on the right side to tangent the big curve in the lake. I saw Julie cheering for me off to the side about 1000m into the swim, which was pretty neat. I basically swam the entire 2.4 miles on my own. No drafting, but more importantly, no wresting or abuse, which was very nice.  I saw my mom along the fence as I ran into T2. She was her typical enthusiastic self and it was wonderful to have a pretty empty transition tent as the 2nd female amateur out of the water.

Swim Gear: Roka Maverick Pro Wetsuit  - Size Medium. Speedo Vanquisher goggles. Tinted mirror.

T1 (3:52): Hustled thru - Putting on the T1 Stealth top was a bit of a challenge, but otherwise it was quick and streamlined. I grabbed my bike and off I went. I had watched this race enough to know it was a huge luxury to have that bike chute to myself as I made my way to Rio Salado. There was no shortage of smiles as I got going.

BIKE (5:21):  After looking at the wind predictions, I knew we’d face a stiff headwind on the way out and a generous tail wind on our way back to Tempe.  It’s a ~37mi loop which we do 3x. Since the bike sets up the run, I knew how important pacing and patience would be in those tough/windy conditions.  Some reports had wind guts over 35mph, with sustained winds over 20mph. It certainly felt that way, especially on loop 2 and 3. I actually haven’t reviewed my power file yet (I’ve been in Europe all week and my Garmin is still attached to my bike in AZ), but I noticed during the race that my NP was spot on each loop and as a whole. In those conditions, having a power meter to help guide pacing was a huge advantage. I consumed fluids and foods exactly as planned and as practiced. Although everything was dialed in, I did notice I was slipping behind my goal time of 1:42/45 per loop as a result of the winds. I was coming in closer to 1:48/9 on those last two loops. I knew it would be a much slower day for everyone on so I didn’t stress about it. It was a pretty lonely ride those first couple of loops. From stories of other athletes I was expecting to see much more drafting and packs flying by, but I just didn’t experience that where I was in the field.  As the miles ticked off, I remained focus on sticking to the plan. I felt that I had paced and fueled properly and was therefore confident in my ability to execute a solid run. I was leading most of the bike and flipped back and forth with Amanda throughout the last 17miles. A good position heading into T2 and my body and legs felt just fine (all things considered). 

Bike Gear: Specialized Shiv XS, Specialized Evade Helmet, Castelli Stealth T1 top, Orca shoe covers, Zipp 808 front, Zipp Disk

Bike Nutrition per hour:  ~25oz Osmo Active hydration.  Homemade Salty ball (~85cals)  1/2 Honey Stinger waffle (80cals), and 3  Honey Stinger chews (~60), 1 MAP AA tab. I also took 1 peppermint TUMS at about mile 105 to preemptively get my gut ready for the run.

T2 (1:28) - Kept it simple.










RUN (3:42:49) : Amanda and I came off our bikes together in T2 and we headed out on the run shoulder to shoulder. Certainly not the way I prefer to start a long marathon (a sprint tri - YES, bring it on), but actually I was sort of expecting it. 7:30s were comfortable, but I just don’t have the ironman run experience/confidence to push the pace early. I wasn't feeling bad, but I wasn't feeling my usual spunky self which made me a little nervous, so I dropped back a bit and settled into my own groove knowing it we had a long way to go. 

I tried to focus on my own plan and let the race unfold naturally. I felt good until about mile 5 after which my stomach expressed its first sign of distress AKA slower mile splits. Ugh. I hadn’t felt that way in any training session or long run. I knew the run wouldn’t be all rosy, but truthfully, I was feeling like crap about 15miles earlier than I expected! I kept Amanda in sight, but I just couldn’t get myself into race mode. Instead I was totally focused on getting my gut situation under control. I took my firstporta-pot stop around mile 6, and that certainly helped provide a new burst and I was back into smooth running mode. From some time updates, I had dropped to roughly 90sec behind 1st by mile 9, but I felt like I was getting my groove back and settled into my target pace. I was still on target to hit that sub 10 goal, but I didn’t have much wiggle room. 

As a came around after 13.1miles, I was still getting time updates from spectators and my time back from 1st was consistently around 2 minutes.  I certainly wasn’t feeling good, but I wasn’t feeling horrible either -  It was an Ironman after all. As I moved into the 2nd half I knew it was time to start digging the best I could. Unfortunately my moments of feeling ok, were very short lived. I was forced into another potta potty around mile 15… This time I was slower to get back into my groove.  I wasn’t aware of any other amateurs close behind since I wasn’t really focused on the other racers (vs the clock). Unfortunately I was looking at the time of day on my watch, and was seeing my “finish before 5pm” goal slip away. I’m embarrassed to admit, but I believe that ‘loss of belief'  had a negative impact on my ability to find that extra gear.  As I approached the Curry Hill climb around mile 22, my stomach had had enough. AS endurance athletes, we’ve likely all been there…You know, that extra strong glute squeezing while frantically searching for the next potta potty.  I knew if I stopped it would be scary, but I couldn’t move any faster towards the Biffy! My biggest fear was that the Biff would be occupied, but thankfully I got inside (almost in time) I know TMI…. Regardless, once I sat down, I wasn’t getting up any time soon. Taking a short nap was crossing my mind, but instead I think I spent about 3min in there. Yikes. I saw Julie under the Mill Ave bridge at mile 23 and for the first time I wasn’t given a time back from 1st (never a good sign) but instead was given the first update from behind that 3rd (Amateur, but not in my AG) was charging hard.  As a 4x Olympian marathoner, Colleen De Reuck had no trouble catching me, and effortlessly passing me around mile 24.5. Pure runners are so lovely to watch (just not as they float by you at the end of a race- Ha)! I still haven't looked at my official mile splits since my gadgets are still in AZ and I've yet to analyze and understand what caused my GI meltdown. But that will come once life settles down a bit.

Run Gear: New Life Time Voler Tri kits, HOKA Clifton shoes, Fuel Belt 10oz handheld
Run Nutrition:  10oz Osmo preload/active hydration mix. Sipped on this for first 2miles.  Tried to take 2-3 Jelly Beans every mile (this ended up making me feel sick, so switched to COKE by mile 10), also mixed in Honey Stinger Chews. 

FINISH (10:05). 

AS I approached the finish line I thought I was coming in just under 10:10, but I had forgotten about the delay in the morning (not sure why my Timex was on time of day vs chrono), so that 5min time saving was a bit of a moral boost.  Unfortunately however,  it also created a bit of a “what if” question in my mind. What if I had known earlier in the run that I still had a chance…. Would my porta porta stop at mile 22 been such a casual break, would I have found that extra gear?  You never want to end a season with any “what if” thoughts… so I’ve quickly moved passed it by focusing on all the awesomeness that this Ironman journey did in fact provide.  

In the end, I’m so grateful for everything I learned and experienced throughout the preparation and the race. My body held up so well and being healthy and happy will always be my primary driver. I had the usual post Ironman stiffness on Monday, but my legs and body rebounded amazingly well (even with an 11 hr flight from LAX to Zurich on Monday night).  It had been 4 years since my last Ironman, and I learned a ton this time around which will certainly help my development as an athlete and as a Coach.  I did let my KONA slot roll to a very deserving gal in my AG and i was pumped to hear how excited she was. As people were stamping their KONA tickets, my mind was already moving past Ironman and I was pretty jazzed for our Swiss adventure. We arrived in Zurich Tuesday for our official “Look-See” visit to find our new apartment and explore the area. KY has accepted an ex-pat assignment with his company, so YES, we’re moving to Switzerland next Feb!  We’re super pumped to live the Swiss life for a few years and equally excited to host all kinds of visitors!  

Ironman Zurich anyone?

Finally Race Week - Ironman Arizona 2014

I'm SO excited!

It’s been four years since my last Ironman, and as a result, I’m bursting with excitement and pure enthusiasm for this coming Sunday. I haven’t been this excited for a race in a very long time and it certainly helps that I’m feeling healthy, strong and content.  Now it’s simply getting out there, executing my plan and smiling along the way. Pretty simple right? Ha, I’ve been coaching and around Ironman long enough to know full well that unexpected and random things can leave even well prepared athletes searching for Plan B and Plan C. The ups and downs of IM day are always part of the challenge,  so I’m doing my best to prepare mentally for that balance as well. 

I’ll have several friends and a few of my athletes in Tempe to cheer which just warms my heart beyond description. My friends mean so much to me, and having their support is extremely special. My mom who travelled from Newfoundland will also be there to spectate and experience her very first Ironman. 

After racing for 12+ years, I’m constantly seeking new and exciting challenges to keep the fire burning. I registered for this race last year with the primarily goal of breaking the 10hr mark. My current Ironman PR is from IMFL (10:12) and I’m confident that if conditions are “normal” in Tempe on Sunday, I have a solid shot at hitting that target. It’s historically a fast course, but I know that conditions can certainly make IMAZ ‘interesting”.  Forecast right now looks optimal, but we’ll just have to wait and see what Mother Nature has in store for us.  Although my goal for the race is primarily time based, I (of course) took a quick glance at the start list last week and quickly recognized a few very talented and speedy women in my AG (W35-39), including the reigning 70.3 AG World Champ and another gal who’s pretty much won every 70.3 she’s done this year. Once I saw those names I stopped looking at the rest of this list, knowing full well that in order to podium in this field it will require my absolute best -  AS it should be!!

Thankfully I have countless sources of inspiration and a healthy doses of perspective to keep the emotions in check.  And yes, perspective is a beautiful things. As much as i’m fired up to have a great day out there, it’s important to reflect on the big picture. My body has held up SO well during this, and for that I’m most grateful. The power of all the details - I had a fantastic training plan and I combined that with very smart nutrition, consistent rest, routine body work and inspiring yoga. I feel healthy and strong right now and that alone makes me very happy and thankful. No Ironman exhaustion on this end. Sharp and ready!. I registered for this race almost a year ago, and I’ve likely thought about it every day since. There’s been so shortage of miles but thankfully I’ve really enjoyed this journey. It’s been extremely rewarding so far, and truthfully the race feels like the celebration dance.  

And if something takes me way off plan on Sunday, I’ll still be heading to Switzerland with KY the day after - WIN!  (Yes, I'll be seeking full body compression and a baby aspirin).  And regardless, I’ll be indulging in a little Swiss chocolate to celebrate living a healthy and happy life!

Cheers AND best of luck to all the racers!!

Here's glimpse into my Ironman toolkit: 
In the swim - Awesome new ROKA wetsuit

Bike: Specialized Shiv, Zipp Disk/808 front, Specialize Evade helmet, Stealth T1 shirt, and LOTS of Osmo

RUN: NEW Voler Life Time TRI TEAM kits, Hoka shoes, and my Target brand jelly beans.

Trowback Thursday Ironman Edition

With the big Ironman dance in Kona around the corner, there’s no shortage of Ironman buzz and excitement amongst the triathlon community.  So I’m going to add to mix with my own personal walk down Ironman memory lane. I’m also deep in IM Arizona prep, so needless to say, I have Ironman brain.  

Spending what feels like countless hours on the roads lately, it’s fun to reflect on my IM experiences and recall the circumstances and results surrounding each one. What a journey it has been, and although I’ve only done four 140.6 events to date, it’s fun to dig into the memory bank as move into my final prep for #5. 

#1: Ironman Arizona 2006 

SWIM: 59:12 (1:31/100m), BIKE 5:59 (18.72mph), RUN 4:14 (9:42min/mile): 11:21:25

This was so long ago, and I’m struggling to recall the details, but I do know that this was a spring Ironman (back when IMAZ was in April vs Nov). I was VERY nervous about simply completing the distance since the bulk of my endurance racing consisted of sprint/oly distance events. I did however complete my first half the year before (Pigman), but otherwise, this was uncharted waters.  KY and I did a lot of our training indoors and we both really struggled with the brutal wind and heat (two key reasons they moved the race to Nov) and the messed up the hydration demands of such conditions. We learned the hard way, but both made it to the finish line in one piece.  And yes (now slightly embarrassed to admit), we did get matching M-dot tattoos to commemorate the journey. The M-dot brand was very different back than!

#2: Ironman Florida 2007

SWIM: 56:40 (1:28/100m), BIKE 5:17 (21.18mph), RUN 3:53 (8:54min/mile): 10:12:58

3rd AG (W25-29) 

Once again, Kerry and I did this Ironman together along with serval other MN friends. Regardless, I ended up focusing on short course racing that year since my A race was the Best of the US Championship in Florida the weekend prior to Ironman. Nutrition and pacing on the bike was not in line with my preparation, and ultimately that really hurt my marathon.  I think I was the 1st or 2nd amateur off the bike, but for the first 13miles my GUT was pissed. NO glory is a great bike split if you can run! I struggled to consume anything and finally nursed myself back near the halfway point just in time for my foot to stop functioning properly.  I hobbled my way through the second half, but for better or worse, I managed a 3rd place AG finish. When I crossed the line I had sworn off doing another Ironman (anyone else have that reaction at the finish line?). Even with a Kona slot in hand, I was done. I recall the guy at TriBikeTransport say when I handed off my bike - “You’ve got to go to KONA. It’s like going to an Ivy League school - Nobody cares what your GPA was.”  With that mantra, I accepted the WC slot, but all while failing to learn from the recent race experience - I still didn’t choose to specifically train for the next one!! 

#3 Ironman World Championships Kona 2008 

SWIM: 1:01:13 (1:35/100m), BIKE 5:47 (19.37mph), RUN 3:49 (8:46min/mile): 10:46:48  

My primary race focus in 2008 was strong finish at AG Nationals (OLY distance) in Portland. At the beginning of the year I made the decision to focus on short course in hopes of winning a National Championship and then to simply enjoy Kona. Nationals were three weeks before Kona, so my only Ironman specific distance training included one 85mile ride and a 15mile run 2 weeks before the race!  Knowing that I wasn’t perfectly prepared, I simply kept a open mind and focused on the variables I could control, like nutrition and heat management. Thankfully I ended up feeling ok and actually really enjoyed that day. I have some blog history on that race.

#4 Ironman Wisconsin 2010 

SWIM: 55:31 (1:26/100m), BIKE 5:44 (19.48mph), RUN 3:47 (8:39min/mile): 10:36:25

After a 2 year Ironman hiatus, it was pretty excited to finally race the most popular Ironman for our MN tri community. I’d been spectating/coaching at Ironman Wisconsin every year since 2005, so it was a treat to finally have a chance to experience it from a different perspective. I was also racing as a pro that year which presented its own set of unique memories. I came out of the water near the front which meant I was on the leaderboard and had the motorcycles driving by telling me I was in x position. That was a fun new experience, yet somewhat lonely as compared to the feeling you have with the masses of the AG race.  I remember a few key mishaps that day - Primarily, I overdressed in an attempt at aerodynamics, and I recall I was so uncomfortable on the bike. I don’t think I spent any time in my aerobars the entire 2nd half of the race! I had raced my first Leadville 100 MTB 4 weeks prior to IMWI and clearly all the hours logged on my MTB didn’t carry over to comfort and speed on my TT bike! Since the bike sets up the run in Ironman, the run was no party for me. Although it was nice to see so many friendly and supportive spectators, it was a painful 26miles since I was fighting for 8th place (final $ spot) while my body was clearly saying NO. I was hurting and ended up getting passed with few miles to go to finish 9th pro/ 11th OA. 

And after a 4 year break, I'm  super excited to be back and I’ve finally committed to proper Ironman training thanks to this fine Coach!

I’m five weeks out and feel pretty good so far.  I have a big IM simulation training day this coming Sat, then I’ll race LTF SOMA Half in Tempe next weekend. I’m so excited to dig deep for the final five weeks and i’m looking forward to seeing how the body responds on race day. 

Leadman Love

I’ve been a huge fan of the Leadman race concept and brand since its infancy in 2011. I missed the very first race (I was still in a shoulder sling), but I’ve raced in every Leadman event since-Vegas 125, Bend 250, Bend 125, Tempe 125. Each deserving their own background story, but I’ll spare you all that history. Basically the Leadman concept is long swim, longer bike and shorter run with the intention of preserving the body yet still providing athletes with an epic long distance challenge. And you get a fancy belt buckle for meeting specific time standards!

This past weekend I raced my 5th Leadman event. The Leadman Marquee 125 in Tempe AZ. This was a perfect training race and a fun opportunity to test the body after only six weeks back into structured training.

After 10+ years of racing, the satisfaction I derive from events is primarily a factor of the fabulous people I share them with. Each of my Leadman races have been group adventures and this time around we had Julie & Erik joining us in the Valley of the Sun. It was another fantastic addition to our memory books. Kerry was still in semi recovery mode after a MTB crash at our camp in Vegas a few weeks ago so he opted for a swim and bike version of Leadman this time. Julie and Erik both had significant PRs so a fine day for our MN crew.

My race was pretty straight forward. Not too much to report really: First OW/wetsuit swim in 6 months felt surprisingly fluid and easy, time was a couple minutes faster than last year, but I’m pretty sure the course was a tad shorter. Time of 35ish (1:26/100m pace). 2nd female out of the water. I was ready for the 4 loop criterium style bike course and my primary concern was safety and avoiding too may surges out of the corners. I was extra conservative and ended up riding at only 75% FTP which is well below where I’d like to be for this distance. BUT, I was really enjoying my new race fuel. Osmo + SALTY Balls!! Made fresh the night before, I was experimenting with a new race day fueling/ hydration strategy, which called for more real food. I generally pay no attention to old adage “don’t try something new on race day”. I’m frequently playing with new strategies as a way to learn and share my experiences for when it really matters. Thankfully Dr Stacy Sims, Exercise Physiologist and nutrition wizard shared a few tips with me, and I basically followed her standard Osmo race protocol for hot weather.

Here’s the summary:

• 1 bottle of Osmo Preload the night before.
• Standard AM Bfest Smoothie concoction and 1 bottle mixed with half Osmo preload and half Osmo active hydration. (really important for HOT races)
• I started the bike with two bottles of Active Hydration. I filled my aero bottle with water every loop, and added a single serving back of osmo active hydration in the last hr. SO, in just over 3 hrs on the bike: Consumed ~24oz water/hr - 1 bottle per loop. 3 of the bottles included Osmo Active Hydration. 
• At least every 45min I consumed one Salty Ball which I had stuffed in my Bento box. 
• I had a pre mixed bottle of Osmo preload and active hydration waiting in T2 (frozen overnight and still slushy). In the 80+ degree temps, grabbing a slushy salty drink for the run was a win. 

Here’s the recipe. Salty Balls: Makes ~10 balls at about 140kcal/ball 

• 1/2 cup cashew butter (peanut or almond would work as well) 
• 1/3 cup brown rice syrup** 
• 1/2 cup whey protein isolate ( I used OSMO Active recovery) 
• 2/3 cup chocolate koala crisps (could go with 1/2 oatmeal) 
• 1/4 cup shredded coconut (Stacy uses raisins here)

Microwave the nutbutter and brown rice syrup for about a minute, then stir in everything else. Form into balls, then add a sprinkle of salt on top. **As an FYI - Brown Rice Syrup is not found in the standard grocery store. I found it at Sprouts in AZ, but I assume Whole Foods and the Natural Co-ops would also carry it. 

Anyhow, Back to the race: About 1 mile into the run we head into Papago Park trail system. I was shoulder to shoulder with another girl who I assumed was the 1st or 2nd place amateur.

Once we hit the super fun technical climbs and descents I was able to bridge a gap. I felt strong and steady. Certainly not fast, but at the halfway point which was a nice out and back section I was able to check in on the competition. I had a comfortable gap and continued to feel strong and in control of my pace and hydration. I continued to work as hard as I could in hopes of improving my time from last year. I think the run was a tad longer, but my time was roughly the same - I had the fastest amateur female run, which is a mini victory for me! Anyhow - All in all, I’m happy with my performance and to have picked up the amateur win. I consider the nutrition plan a success and will build on this for Ironman. A solid starting point before I put in plenty of hours this summer in preparation for my return to Ironman (Arizona) racing in November.

They awarded buckles for sub 5:15 finishes! Julie and I both took home shiny goods to add to our buckle collection!

It’s been a quick recovery and thankfully the next race adventure is right around the corner. I’m headed to Washington DC to run the Nike Women’s Half Marathon with 10 super cool ladies from the office.

I’ve never been to The Capital and I can’t think of a better way to check out the historic sights.  They even offer a Tiffany’s necklace as a finishers medal. A FUN touch for sure.

Cheers - Thanks for reading.

Less than ideal, but…

"Things turn out best for people who make the best of the way things turn out" ~Art Linkletter

After three decades of athletics and adventure filled antics, I guess my first broken bone at 32 is not all bad. Unfortunately however, I must add a Grade 4 AC joint separation and a muscle stuck in between the fracture to this first broken bone. My distal clavicle fracture looked pretty aligned in the initial x-ray, but the follow-up CT scan and MRI confirmed an unfortunate scenario for my right shoulder. It’s a “unique and unusual” situation, but thankfully I have a couple of great surgeons ready to piece it back together today.

The Crash: I was out riding, doing what I love. I was finishing up a great 70+ mile ride in Scottsdale and as I attempted to make the final turn into LifetimeFitness, I looked over my left shoulder to check for traffic, and before I looked forward again I was on the ground wincing in pain. My front tire caught a rut (small gap between the concrete road and shoulder), and I was thrown over the handlebars. My front tire was still stuck in the rut as my back wheel and I where over the top. The front wheel was jammed, and it was quite the challenge just to get it out (that rim is now toast). After 3 hrs waiting to get into the ER, they took an x-ray to confirm the clavicle break and I received my first morphine shot.

Diagnosis: I got into an Orthopedic shoulder specialist as soon as I got back to Mpls on Monday. A special thanks to Dr. Margarita Sevilla (was part of the LTF cycle camp) for coordinating such great care. Dr. Klepach reviewed the x-ray, and although the break looked pretty well aligned she thought we should do a CT scan to get a better idea what’s going on. I heard back on Wednesday that a few different shoulder surgeons were looking at the results, and they were concerned with the amount of separation between the fracture. They wanted to know more so I was in for an MRI on Friday. Meanwhile, thankfully my manager allowed me to work from home all week, so I didn’t miss too much on the workfront. On Monday, March 7th I had an appt with the orthos and they showed me all the pretty images of my messed up shoulder. As she classified my shoulder as Grade 4 and pointed to a handy chart with the explanations, I knew surgery would be necessary (only pics and description for grade1-3 as 4-5 are extremly rare). Two days later, here I am, getting ready for my first hospital stay, not to mention my first surgery.

Recovery: Considering the unique nature of my injury, the surgical course of action remains somewhat unknown. My surgeons have a few plans in mind, but will make the final call once they get in and see what they have to work with. I did hear 16 weeks before I can swim again, maybe back to 'normal' in 9-10 months, but should know more after the surgery. One thing I do know is that I will be diligent with the recovery protocol and won’t be rushing back to activity early. I want to have a healthy shoulder for a long time and if my initial activity is limited to physical therapy rehab, then so be it. Being healthy and active for a lifetime is much more important than rushing into anything to defy odds and race this season.

Blessed: In the big picture, this little accident and surgery is nothing. Just this morning I heard the awful news about professional runner and triathlete Sally Meyerhoff. Just yesterday, she was stuck by a truck in the Phoenix area while riding her bike. She was just getting into triathlon, but showed HUGE promise as a 2:35 marathoner. It just makes me sick to think about how sad her family and friends are right now as they’re forced into such a tragic and early goodbye. I’ve been putting my little accident in perspective all week as I consider myself blessed and lucky for everything I still have around me, but Sally’s tragedy brings this perspective to a whole new level.

What’s Next: When I draw on what makes me happiest, it’s being able to play and train with my family and friends. My primary objective is to get back to being able to do that. As far as racing goes, I had a pretty full race schedule planned with a focus on OLY distance racing. I had been swimming a ton and making great progress with my training and fitness level, so I’m sad I won’t be putting that to good use. BUT, In my mind right now, this season will be about recovery, training for health (mental and physical) and about giving back to the wonderful triathlon community as a volunteer. I may be able to race late season, but for now, that’s not my focus.

BIG Thank-You: No matter what, I have the most wonderful people around me. All the support I’ve received this week is a beautiful reminder of the people I’m so blessed to have in my life. I’ve always considered myself blessed, but this little detour has heightened my appreciation for the life I have. Of course, I’ll be unable to do many of my favorite things for a little while, but I’ll be back in no time. I’m learning through this forced slowdown to look at the big picture and not sweat the small stuff. I special thanks to my new chauffeur (Kerry) for driving me around. The flowers, the cards, the calls, the texts, the M&Ms (had to give some away in fear of turning into one), chopped up veggies/fruit, and the love and support that’s been flowing on Facebook has been very touching and appreciated. Again, so many reminders for just how lucky I am.

Hugs!! xoxo