Race Reporst - May races - Market to Market Relay and Dam to Dam

Here are a couple of short race reports so far this year.  My first one is from Market to Market relay May 9th, 2015.  This is a relay “race” that goes on the trail system from Jefferson to downtown Des Moines.  Some colleagues asked me to be on a work team and since I had never done it before so sounded like a great idea.  Each person runs 2-3 legs which have a distance of 2.5 - 6 miles. I wasn’t sure how riding around in a van all day with coworkers I didn’t know well was going to work out for me and my legs but gave myself a pep talk and ended up having a really fun day (yes, day as it took just short of 11 hours).  The total distance for the day plugged in just right for my Dam to Dam half marathon training.  

Race morning it was a whopping 45 degrees when we arrived to Jefferson.  I was actually pretty happy about that as I prefer cooler running weather and had asked for an earlier start in the legs.  Our first runner went out in the 7am wave and we followed the train of vehicles to the first transition point.  I was runner number two with a three mile leg and my goal was to have a strong run at under a nine minute mile pace.  It was a pretty flat stretch along the trail surrounded by farm fields.  I felt really good and ended up going an 8:35 minute mile pace which was quite fast for me.  By the time the third runner was finishing his leg the sun was coming out and it was starting to warm up.

We spend a lot of time traversing back roads with me navigating the route for the team.  I had done a clothing swap at the transition point between the 3rd and 4th legs which made me more comfortable.  I had some food and hydrated.  It was going to be a few hours before my next leg.  I did end up getting a short calf massage from a massage school at around the transition point between the last two runners which helped with some tightness I was having.

My second leg was after noon and it was a five mile stretch.   By then it was in the low 70s and starting to feel a bit warm.  I still pushed myself outside my comfort zone a bit but tried to negative split the last couple of miles.  I ended up having around 9:30 minute miles which was really good for me for the length.  Overall my teammates and all did better than we expected and ended up having a lot of fun.  Unfortunately that was the end of my quality runs for a while as the stresses of my life in the spring (work, kids, travel, conferences, and training) were starting to catch up with me.

Here is a team write-up: http://www.transportationmatters.iowadot.gov/2015/06/this-iowa-dot-team-extend-their-reach-far-beyond-the-workplace.html

On May 30th I did Dam to Dam for the first time since it changed from a 20k (12.4 miles) course to a half marathon course (13.1 miles).  I liked the 20k course better, not just because it is shorter. Here is a quote from one of my teammate's blogs that seemed fitting for this race... Sometimes the day doesn’t go as planned, and you simply need to Take What It Gives and make the most of the situation.

My split times are off by about ⅓ of a mile because I got over excited and started my watch at the gun rather than the start line.  We shuffled to the start from the 10 mile pace sign which is why the first mile is so slow.  I did this run with hubby Joe.  Since he had a bad bike wreck in late April he didn’t have the run distances in he needed and was still having some hip pain so we weren’t sure how long we would run together.  We were both shocked at how fast our first couple of miles went and we were both feeling pretty good (he had a watch that he started at the starting line that worked until around mile four when it malfunctioned).

I didn’t follow my normal race nutrition plan and I payed for that a couple of times during the race.  Generally I take on water at every other water stop and gaterade at every other stop that it is available.  I also carry honey stinger gels to use at the start of the race at around mile 6.  I ate a banana and used a gel and water about ten minutes before the race started but didn’t follow up at mile 6 like I normally would have. Not sure why I did this… maybe to take the pressure off needing to have a fast race as I wasn’t sure how things would go at the onset.

Photo Credit Greg G.

I did have a little surge around miles 8-11 but couldn’t hold it for the last two miles.  I am guessing due to lack of electrolytes/caffeine/mental acuity… all of the above.  Needless to say that was my most lackluster finish of any of my ½ marathons which left me a bit disappointed.  My coach, a few days later, said the expectation would be to have my fast race at the end of the season so I will regroup and reassess leading into my ½ ironman in September and ½ marathon in October.

My Stats - 2015 - overall place 1760 age group place 191, 50:08 5-mile split, 1:14:52 8/9-mile? split   2:19:15 gun time  2:12:42 actual start line time

Splits - 13:31 (gun start not starting line), 9:17, 9:45, 10:12 (stopped for a few to help Joe with a contact malfunction), 9:30, 9:59, 10:02, 10:08, 9:33, 9:37, 9:39, 9:58, 10:08 ave split pace 10:10

Stats from Dam to Dam 2012 -  overall place 1984 age group place 336, 1:00:12 10k split  2:07:03 final, overall 10:13 (pace)

So with that I leave you with someone a bit more inspiring of an athlete that I am.  http://multisportmastery.com/ironman-texas/

Goals for 2015 - Develop the plan, execute the plan, make my goals a reality

The plan:  Finish a Half Ironman Triathlon in 2015

Leading in this blog with a fantastic video I had to share with you. 

Last year I felt like I had a good season.  It was a season of learning new limitations as well as new accomplishments.  I had several years of troubling health issues that kept me from training (2012, 2013) followed by the devastating confirmation of MS, and then trying to find my way back.  

2014 was a year with a new team of support and finding ways to support myself despite my illness. I did five triathlons, 3 - 5k fun runs, and a half marathon. The half marathon was to test my limits and see if I was officially back in the game to see if another 1/2 Ironman Triathlon was in the cards for me. I felt like my performance at the IMT Des Moines half marathon last year went well with my second best time of the five I have run.  

This year I am focusing my energy a bit with a relay run, two half marathons, two 5k fun runs and two triathlons. The big news is I have signed up for my second half Ironman triathlon so I'm focused on September 13th, 2015. 

The last time I did a 1/2 Ironman (my first and only one so far) was in 2011.  I had an amazing season of firsts in the distance race arena and finished the season with a pretty fast Des Moines IMT half marathon.  

Taking a look at where I was at in 2011 versus totals from this year.  In 2011 I ran my first half marathon in April so my run numbers are rather front loaded.  That year I did my first half Ironman triathlon in late July.  2011 (May) swim 12, bike 250, run 230 So far this year 2015 (may) swim 29, bike 200, run 130 miles. My 2015 monthly average distance goals for swim 6 miles, bike 50 miles, run 25 miles. So far for June 2015 I am at 3.4 miles swimming with some long course swims under my belt, 55.5 miles biking and 17.7 miles running and the numbers are climbing since it is only the 15th. So far my recovery has been pretty good. I have been working with a personal trainer since March. We have done baseline testing twice in the three disciplines and I am happy with improvement I am seeing.

I have set some goals: Balance out my sides with strength work (finally there after three months with my trainer), run a 1/2 marathon at close to a nine minute mile pace. I would like to break the two hour mark or at the minimum have a PR as my best time is 2:06 in 2011. Hoping to hit that goal for my last race of the season in October. Finish a second 1/2 Ironman triathlon as close to or faster than my 2011 time of 6:10. There were so many things I learned from my first one (read messed up) so I should be able to pull a faster time. Continue to trim down (not lose weight) after a couple of years of mixed fitness and roll over in the over 40 age bracket. Have fun training with my family (bike rides, pool visits, and short runs) because I want them to live a healthy lifestyle too.

As always thanks for following my adventures in health.

MS Update - Being my own advocate

Quote for the month – “Run when you can, walk if you have to, crawl if you must; just never give up.”

~ Dean Karnazes

This week I had the pleasure of going to an MS talk hosted by a couple of MS drug companies.  I was excited about this one for a few reasons: it was in Ames (most are in Des Moines), it was a presentation by one of the best most respected MS specialists (neurologists) in Iowa, and it covered the use of MRIs with MS treatment.

So here is a little back story about a conversation I had with my neurologist here in Ames in February.  Most of the MS survivors I know get MRIs at least once a year if they are in the first 5 years of diagnosis so I inquired about why my doc didn’t refer me for an MRI as it had been a year since my last one.  My last MRI showed active disease growth which is one indicator of disease progression.  He said as long as I was wasn’t experiencing any severe new symptoms that I was probably responding well enough to the meds I was on but he said if I wanted one the next time I saw him to ask.

The other thing worth noting is the meds I take three times a week often make me feel crummy for a week each month, so so for a couple weeks each month and generally good for a week or so each month.  They give me headaches and make me achy that generally over the counter meds don’t seem to help.    I mentioned in past posts that it is tough to take a med to keep from having a relapse that does permanent damage when the side effects make  me feel kind of crummy.  At the presentation the neurologist mentioned that the drug I take has a lower dosage option.

After the meeting I touched based with my neurologist about doing an MRI before my next in August and it is all set up now.   Hopefully the scans will show no active lesions and we can talk through going to a lower dosage which has the potential to make me feel better more often.

Several of you donated to my ride last year so I wanted to let you know that I am riding again this year.  My goal is to ride 50 miles on June 27^th.  The link below is where a donation to support MS Research can be made on my behalf if you are interested and able to do so.

http://main.nationalmssociety.org/site/TR/Bike/MNMBikeEvents?px=13447566&pg=personal&fr_id=25324

This is just a small step to reaching my season goal of racing in my second half ironman triathlon (1.2 mile swim, 56 mile bike, 13 mile run) on September 13^th. 

Adventure in Gardening - Post #2 War Against Nature

Before Fences

The day after my kids and I planted the first set of starts in the garden we had a cold snap.  It was windy and the temperatures went down into the high 30s.  Needless to say about a quarter of my starts did not make it through the week.  The other issue I had the first week was a big ol bunny.  We got a fence up around the lower garden but did not get one up on the raised beds and this bunny was snacking well.

So I made a trip to Lowes for a bit more fencing to protect the gardens from scavengers.  I've never had a bunny problem in the past.  I guess my dogs are getting too old.  :)  In the fading hours of the night I got the fences up around the two main beds.  The third bed is mostly strawberries with a couple of rows of bean and peas on the end.  

I also made a trip to Holubs our local plant shop to pick up a few more plant starts to replace the ones that died in the cold or were eaten.  The kids and I planted many of these by flashlight that night.

 I had to come back during the light of day a few days later to reinforce the fencing but it appears to be keeping the bunny and the dogs out.  I also mixed up a homemade fertilizer of coffee grounds and eggs shells I had been saving through the winter.  I haven't tried this with regularity in the past so will see how it goes.  It was stinky stuff so wasn't sure if that would attract animals or run them off.

So far everything seems to be growing so hoping with a few more warm and sunny days mixed with rain things will really start to produce.  The one thing we are seeing rapid production of right now is strawberries so I try to go poke around in the bushes for berries every couple of days.  The strawberry bed has been growing back there four or five years now.  The peas and beans that are in there are also growing very quickly so looking forward to them maturing over the coming weeks.

Tomatoes, Kohlrabi and Broccoli freshly fertilized

Here are a few pictures of things post fencing and fertilizing.  I am rather a forgetful gardener.  I don't always remember what I planted where, and I don't always remember to water or pick the vegetables and fruits I grow, but this year I am trying to leave myself reminder notes and seem to be keeping up with things so far.

I may still need to bring in some peat or something to put in the beds.  I tried mixing in some straw I had with several of the beds to see if that makes much of a difference but really it just makes it harder to weed so may try doing straw in the fall when I put the garden to bed rather than in the spring.

Kale, Kohlrabi, Spinach, Carrots, and Chard

Sweet Potato, Squash, and Peppers

Beautiful bleeding hart that reminds me
of the wonderful people we left behind
in Washington state.

 The last thing I thought I would share is an update on some of the fun we are having in the perennial beds around the house.  The new plantings I mentioned in the first garden post in the front year they are doing well.  Stay tuned... blogging about the garden may just keep me attentive this year.

The oldest perennial bed in the back yard.

Beautiful Irises in the front of the house.

Lavender and ladies in the front yard

Gorgeous Chocolate Columbine in the side yard
These were a great sale find last year and are
flourishing.

Peonies from mother's day
 last year blooming brightly.

Herbs in the herb garden on the front porch.
parsley, cilantro, basil, oregano and mint

A few fun plants the kids and I picked up
at the ISU Reiman Garden plan sale.
Fushia is another PNW reminder.

Adventures in Gardening - Post 1 - 2015

Mowing the crazy tall back yard

The new squash garden ready to plant

Joshua was fantastic help in the front yard with unloading our mulch and dirt from my Dad's truck and preparing our new butterfly rock garden in the front yard (yet a bit more not to mow).  We got some of the rocks from my friend as well and have enjoyed the fossils and pretty minerals and colors in them.  We still have a tree to purchase and plant where the two rocks are on the end but I have blown my May plant budget.  :)

The new butterfly garden in the front yerd

We've been working hard to bring soil back to our older raised beds.  We have three 4' x 8' x 20"h boxes where we grow our tomatos, beans, strawberries and other wonderful veggies.  These always take some time with a spade and the muscle to get the weeds out and make them ready for planting.

We also spent some time replacing most of the brick pavers in the front yard with rocks and refreshing all the perennial beds.

Our last major effort before planting garden starts was getting getting some potted herb gardens and flowers planted for the front porch.  So far they are doing well and hopefully we will remember to water them regularly so they flourish on the front porch.

Stay tuned for updates on the plant starts and how the garden grows in my second installment.

Blossoms on the Apple Tree were lovely this year.

World MS Day

I am pretty lucky.  My MS does not limit me as much as it does some of my MS friends.  I did have an issue that caught me by surprise today.  I got to my gym for yoga class and found that they had moved it outside to the large area they use for the trainers to do fitness outside.  The space is huge and covered with a black carpet.  It is all out in full sun and it is 80 degrees today with humidity lingering.  I took one look at that and left because the whole class was getting set up and while they offered to go back inside it didn't make sense to move everyone for me.  It isn't worth the risk of a temporary relapse for me to stay and attend.  Two years ago I would have though the whole situation great but today was a no go and the whole episode had me pretty emotional at the time.  Tomorrow I hit the outdoor lap pool instead for a nice cool swim.  Check out more about World MS Day

So with it is time for my yearly ask in support of MS research.  

last year the MS Society provided nearly $30 million towards research for the development of better treatment options (there aren't any) for people with progressive forms of MS.  They also support research efforts towards finding a cure for MS.  Any research done towards MS may help find a breakthrough in other neurological illnesses like ALS, Parkinsons and Alzheimer's.

So I put forth my (2nd ride year) annual call for support to the MS Society sponsored research as I vow to ride 50 miles with the Dream Team in late June.  If you are willing and able to donate you can submit online below, or mail a check which I will hand over in late June.

http://bikemnm.nationalmssociety.org/site/TR/Bike/MNMBikeEvents?px=13447566&pg=personal&fr_id=25324

If you want to join the team and ride with me I would love that!  It is $30 to sign up and then help raise $100 for research funds.  Because I don't want a life limited by MS.  I want to do yoga outside again!

On another note:  Here is something fun for adults and kids alike.  
http://www.muminthemadhouse.com/2015/04/19/free-colouring-pages-for-adults/
My favorte is the "Today is going to be awesome" one.  Yes I printed it and yes I plan to color it later but I won't take it too seriously.  :)

MS Update - Adjustments and catching my breath

Here are a couple of interesting MS related posts
http://www.nationalmssociety.org/About-the-Society/News/National-MS-Society-Invests-$28-Million-in-New-Res

http://multiplesclerosis.net/living-with-ms/multiple-sclerosis-the-ugly-truth/

It has been a bit since my last post.  Life is going a million miles a minutes and I am doing my best to keep up.

I learned a few things about my MS this winter.  First, DRs take more stock in whether or not the meds are staving off major relapses then they do about daily quality of life.  I guess keeping my body from permanently damaging itself is more important. :(. Hoping to talk to my Dr about other options in the future.

Second, cold sucks for me too now. When I get cold it is like my body flips a switch and cuts off circulation to my fingers and toes, and feels constricting.  This happens when I am cold even if it isn't cold around me.  I'm learning to wear layers and think harder about wearing sandals with no socks (which I love to do April through Oct).

Finally, it was a pretty intense first four months of 2015.  I traveled a lot for work around the state logging thousands of miles and many hours in the car doing training and outreach.  While it was important it also beat me up a bit.  April brought two in state conferences, one that I was primary contact for at a national level so there were a lot of moving parts but I had a great team.

I am still working on my stress management skills as I am certain that has an impact on my body but I am also trying to cut myself some slack.  I am still really watching what I eat and getting regular exercise so that helps.

I'll write more about my exercise goals soon.  My last comment is that I joined a Bike MS team again this year.  The team is led by Charlie whose wife also has MS.  I am not sure if I will do the ride (still working out all my summer obligations) but helping raise research funds for a cure.  To donate to me and my team
Go to this link: http://main.nationalmssociety.org/site/TR?px=13447566&pg=personal&fr_id=25324
(You can also mail a check so let me know if this is your preference.)

Until next time thanks for reading.