Sunday, March 29, 2009

It's officially RACE Week!

When it comes to the weekend before a race there are rarely awesome training stories to share. My body typically aches, the pick up during the workouts aren't precise, and every ache/pain feels like a major injury. Thankfully, I've grown accustom to this feeling and when it happens I respond with a silent "thank you." If I felt great it would mean I didn't train right for race day. I need to feel good on race weekend, not the wknd before!
Yesterday's bike run was just ok. I opted to go it alone so I could get in my intervals at my own pace, and be one with my body and mind. Who was I kidding! In one week almost 2,000 athletes will take to the half ironman course that sits only 20miles north of me. Duh, of course the roads would be packed with athletes trying to get in those wonderful race pace efforts. When I was enjoying the 5mins off between the intervals people would go flying by with their disc wheels whistling. I was left to wonder...did I miss the memo? Is the race going on right now? I seriously felt like several guys out there experienced great pride in flying by me as I was enjoying my easy spin between intervals. I just laughed, and stayed within myself.

Perfect timing. With one interval to go I hit a decent climb followed by a good 5 minutes of flat road. I allowed myself to turn on the tunes, and zone out (well to the extent one should while riding amongst traffic). The techno song that came on had one word to it: "Believe." Oh, isn't that the truth! What else is there to do at this point. One week physical training will improve my performance. It comes down to the mental aspect of our comes down to believing in myself and my own goals. Last year I believed in what seemed to be an extreme far reaching dream. Ahhhhh the feeling that comes when a dream becomes reality! My goals, are my own. I just don't care to share them ;) But I have learned once those goals are set it is essential to believe in them with every ounce of mental strength!

I couldn't resist the urge to get in my scheduled run today (even though yesterdays t-run was cut short by one of those awful pre-race aches/pains/injuries). Yesterday my body said no. Today my body said maybe. I have one week to turn the maybe into a yes! And with rest I'll do just that. My family room looks like a rehab center:
Between all these recovery/anti-injury tools and a trip to Brian Kildow (the most amazing a.r.t. practitioner ever!!!) I'll be ready.

For those traveling in for the race, here's a weather and water report: It remains cool in the mornings, but has improved. I do believe race morning will be more pleasant than it was last year. I went for my first ocean swim of the year this morning. It is cold! Your face will freeze, however it isn't as bad as previous years. Water temp is approximately 58. Nothing compared to the Hawaiian waters others are enjoying and blogging about, but high 50's is better than low 50's!!

My race kit is also complete. Once home "Crazy Caroline" decided to try each on to decide which color she'll wear next wknd. Big thanks to 2XU for getting this to me in time! Jayme, you rock! Now it's time to make each of those sponsors proud! I sure am lucky to have their support!!!!!! Without them its simple: I wouldn't be able to race right now. XOXO to Nytro, 2XU, XTerra, Brooks, and TriBike Transport. Race week...guess it's time to BELIEVE!

Tuesday, March 24, 2009

THE "To Do" list

ok, so we all have them right. Well as an analy attorney minded person, maybe I should first define the term "to do list." I don't mean that it has to be an actual written down list. Most of us get too busy to spend time memorializing what we have to accomplish in a day. Up at 5:00, and the day is full speed ahead until the head hits the pillow. We do all we can, and rarely have time to think about something long enough for it to make such a list. So a mental list of things you need to get done surfices. But how long do things stay on your "to do list." A week? A month? Does anyone else have things on that list that remain there for over a year??????

PLEASE someone make me feel better about the fact that this week It seems like every time I hit a race taper I start getting other things done that I've neglected. Finally there's an extra 20 or 30mins in my day to breath...and I'm not ridiculously exhausted all day every day! I started checking things off my 'to do list' that have been there for well over a year. File tax documents was one. No I don't mean my 2008 tax docs, I mean 2007! It's unreal. While clearly this large accumulated stack of papers I realized a mental list wasn't going to cut it.
So I sat down with a pen and paper last night and started the list. All I had to do was look around my apartment, and I was quickly reminded of all I have to do. My bike needs cleaning, I need to get my race wheels ready for next weekend (ok if I listed what we have to do before our first big race of the year I'd defintly lose every reader!), work on an organized filing system, phone calls, emails, etc. etc. etc. It was now on paper, due to the start of my taper I have more time than I have in previous weeks, so it was time to get cracking!
Can you believe in just 2 hours I had about 9 things crossed off the list. I mean, those things sat on my mental list for over 12 months, and I was just getting to it now! Wow.... life really does move fast.
One thing that I am trying to keep off the "to do" list until after Oceanside is baking. I get on these kicks and just want to try all these healthy alternatives for great treats. I have a great healthy cookie recipe I'll have to share, and I need to get back to perfecting the muffins. Today I was craving coconut and I gave in and made some bars. I think I'll have to bag 'em and take them to track or the pool in the morning so I don't eat the whole pan!

Sunday, March 22, 2009

Ahhhhhh, time to breath and absorb

Recovery/light volume weeks and tapering are often quite tough for me. However, I've learned from past experiences just how strong the body can get during these times. With rest and recovery comes time for the body to breath and absorb all the training. When I really struggle with the desire to keep up the volume I think back to prior race experiences... first on the list: 2008 Buffalo Springs. One on one with a large SUV the week before. 20mph head first. I was left in the vertical position on the couch with a headache, major knee and shoulder ache....maybe I should rephrase... I was left on the couch with an entire body ache. I tried swimming, but it looked more like floating. I went from the best shape of my life to my worst in one split second. All considered I had a great race. I did nothing all week, and somehow mental strength pulled me through. Lesson learned. Taper is necessary!
How do you know when you're body's had enough and it is time to rest, recovery and absorb the hour and miles of training? Sleep becomes interrupted and restless? Your legs scream for you to stop on even the smallest of hills? Feel like you could take a nap at any time, anywhere (I sadly am a really bad napper, but that doesn't stop me from wishing it was bedtime!)? Overly irritable or ornery? You're coach says enough is enough? Check, check, check, check, sadly I am my own coach, but I do think enough is enough. This past week has been an emotional roller coaster! I know it is largely because of the stresses of my life right now, but it is also a result of the volume of training I've put in the past few weeks. Great speed work, good number of lengthy rides and runs, solid interval work, and holding true to my 20k a week goal in the pool.
So, I'm not really questioning the necessity of some down time! My body is demanding it. It's easier to accept seeing as though only 2 weeks remain until the opening of my half ironman season.

Yesterday I repeated my traditional 2 weeks out swim, bike, run training workout. Together with my awesome training partners we repeated the exact same workout we did one year ago. 2 weeks before Cali70.3 and once again we hit Del Dios for some race pace intervals.
I wish I could say it was fun...but it wasn't. I got out of the pool and had zero interest in riding (wait, make that negative interest!). My calf and paronial tendon issue was worsening and now even hurt in the pool. It was cloudy and cold. I wanted to sleep. Instead, I got on the bike and started VERY easy. I wouldn't let myself bring the was just me, myself, and I trying to mentally work myself into the workout. Sadly, my mental energy didn't change. I just didn't want to be out there. So that is where my friends came in. They kept me in the workout, and kept me honest with the planned intervals. The run wasn't any better. I felt heavy, and my stride was ridiculously short. But I suffered through...again thanks to my friends that pulled me through. And after it was straight to ice, muscle stim, ice again, foam roller, stim, and the stick...oh and a much needed nap.

I wasn't sure if I'd be able to run today. But I did. Easy to start out, then drop down to race pace. Calf felt ok as the run went on, and I finished with a solid sub-race pace for the second half of the last long run. Off to the pool to finish the last 4k of the 20k week...and....

Ahhhhhh. I'm ready for this one. I know my body and mind are ready too! There's 2 large blocks of ice in the freezer...step one: ice bath. Yuck...hate it...but so necessary! Eeeeeeeeeekkkkkkkk, here we go. Ice bath, compression socks and tights, and food. AND I think the final 5 miles of my run this morning just might have earned me golden spoon!)

Thursday, March 19, 2009

With an OPEN MIND comes an OPEN BODY!

If you read a previous posting you'll know that I was quite anti-yoga as of 3 months ago. Then I walked into the perfect studio for me! Today I was reminded of how lucky I am to have found Sculpt Fusion, and to have them as part of my triathlon support team.
I woke up for a good tempo workout with the gang at UCSD. After getting a.r.t. last night I thought the cramping in my calf would be gone. NOPE! It killed. Brian Kildow is a miricle worker. I have no doubt this will go away...but as of 5:30 this morning it was still there. I know the next thing to happen will be a fracture, so after running 45mins in the grass I drove home as quick as I could for an ice massage. It wasn't worth finishing the workout. I'd be lying however if I said I wasn't really mad about not finishing a workout! I was pissed!

An hour later I went to yoga. I was so excited to see the instructor and show her that I practiced, and learned how to do a good yoga style head stand. And didn't have to kick with all my might to get up...control up and down. Yay! (sorry triathlon doesn't always provide instant gratification, yoga can! the first time I found myself upside down I was stoked!).
My calf was ridiculously tight, so I didn't even know if I'd get into that first downward dog pose.
I did, and the next pose, and next and next. My mind was locked into that practice and only what was going on in the room. Not the stresses of yesterday, or what might come later today. Just focused on the moment! And when the moment came for inversions...I hit the head stand with a smile! My flexibility is seeing improvement. I am amazed that even when I only go once a week, the flexibility lasts and carries over through the entire week of workouts.

As I laid there during chivas I remembered what a good friend of mine told me. Lie there, and let the moment be one between you and God...enjoy the calmness that brings! I did. And to myself I thanked God for not letting me give up on yoga! I thanked him for putting friends in my life that would challenge me to keep searching for the right place to practice, and then share in the experience with me! And I thanked him for the great people I've become friends with at the studio. Oh, and...when I stood up I thanked Him for the relaxation that came to my calf. To go from a feeling of rage, disappointment and frustration, to happy, strong, empowered and peaceful, in just one hour is remarkable! I felt about 500% better than I did after mind, body and spirit!

I always kept a small part of my mind open to the idea of yoga...and for that my body says Thank You! Yoga will be a big part of my triathlon season. I have no question it will help me physically and mentally. Now I know why my friends stayed on me to keep trying yoga. They experienced this same feeling, and cared enough to seek the same for me! For that, I am extremely thankful!

Sunday, March 15, 2009

Camps end and back to reality....well kind of

Friday is the last day of the work week. But Sunday is the last day of a training week. Today was about getting in the workouts, putting time in the bank, and completing the training week. My workouts today seem like a blur. I shut off my mind and made my way through a good long run. I was at the ranch run early to get in a few extra miles before the group started. Ran the loop at a very slow steady pace.

Here's Lyndsey and I after the run. Yup, the pink compression socks felt like a must this morning!

As is often the case I really didn't want to swim after my run. I could feel the inflammation in my legs, and knew to do nothing would be a mistake. So I floated. 3000yds of being pulled from one end of the pool to the other by the leaders of the lane. Finally they believed me when I said "I am exhausted and am fine at the back of the lane." I looked up at coach Hux and commented that the pool was pretty cold. He kindly reminded me that if I was exerting any effort I'd warm up. Yardage in and done. Now, time for food. Quick nap on the couch while watching bball, and awake to watch the NCAA selection.
Yes...UofM is in- for the first time since my freshman year. Finally! I'm tired, but I still have one more run to get in before I can call the week complete. I tried to think of the fact that so many wish they could go for a run and take in this scenery...
This morning I was 4 minutes short of my planned 2 hours. So anal me had to add on a solid 4 minutes to this second run. More time to take in the beautiful Pacific! And now- the week of training is complete.

Only one more thing to do to complete the day and week: a ridiculously cold ice bath!It was a successful and jam packed week of valuable training. I enjoyed the ability to remove myself from this not so positive world and enjoy and quick escape from the stress! Tomorrow is a new week, with new challenges...Make it a great day!

Saturday, March 14, 2009

Where "it" began...

Yesterday, I opted to hit the mountains for a favorite ride for those of us that train in San Diego. 45 miles, with about 5,000ft of elevation (doesn't match mt. palomar by any means, but it's definitly a solid ride). Friends advised me not to ride alone because it is out in the boonies, but my heart was set on this ride. 3 hours of climbing, fighting the head wind and rocking out to my iPod mix.
Then at mile 15 the music died. Ugh! Ok I'm alone out here with my thoughts...
There were many, but most centered around why I was out there climbing up and down mountains, alone, smiling the whole way (ok fine, the wind got on my nerves at times to the smile broke and was replaced with frustration at times).

Reason one: because I can. I am usually stuck in the court room or office, but not today. Reason two: I love to train, push the limits, and remember that nothing motivates me more than hearing someone tell me I can't do something. Yes, one friend tried to tell me not to do this ride because it didn't make sense to ride long again... only problem is, that is what motivated me to get out there first thing in the morning. And of course today's ride hurt more than if I didn't ride yesterday, but recovery is around the corner. So until then, I'll fight on.

A quote that remained next to my bed throughout college: "No one can do it for you, and No One can tell you you can't!" During our tough workouts our coach reminded us that No one could put in the work for us. The second half of my quote also came from my coaches. For the first time I experienced motivation as a result of constant denial. They made it clear that they didn't think I was capable because I was smaller than the rest. Again, tell me I can't and I'll only work harder!

My friends and training partners hear about my college years more than they might care to. I often wonder "do they care," "do they understand" and "why is it so much reminds me of those fabulous four years?" The truth is: once a Wolverine, always a Wolverine! Yes this feeling is one held by all students who've attended the magnificent university since it's opening in 1817. For those privileged to have attended the school as student athletes this is more true than ever. Day in and out you wear the Maize and Blue and represent a school with a history greater than any other!

University of Michigan athlete... the sweet (and hypothermia!), tears (oh there were many!)...and the pursuit of Big Ten and NCAA championship titles. This is where "it" all began: the self realization of my love for training and pushing my body to its limits. I was not the most talented on the team, and therefore had to work harder than any other. I think I did! There were many nights spent doing homework on the treadmill or stair-master (it's amazing how well u can read on those stationary machines with practice), an attempt by our trainer to kick me out of the athletic training room for allegedly working out too much, and that hot summer day when I kicked my ass so hard in the weight room, that paramedics were called to the rescue (shortly after I learned the lesson of how important recovery days are).

This week I presented myself with a challenge. A self indulged training camp. Normally my schedule allows for a maximum of 20-24 hrs at the peak of my ironman training. This week I needed a mental escape from "life." In steps triathlon training. 6 days of biking, 20k swim yards, 2 hard interval workouts to highlight my running, and a double run on Sunday to finish off the week.

Out in the mountains of San Diego I remembered where this love for athletics began. There were good, great, and awful moments spent on UM's athletic campus. But in the end, I knew that I was an athlete out of love for the sport (not for scholarship, the ability to wear the Nike swoosh, or for the championship rings). It's about the love for the game! So many call it quits after their collegiate athletic career, but for me it was a beginning. I didn't have a bike (other than my college cruiser), but when I walked off that campus I knew Ironman was in my future.

I found a sport where high volume training is normal. This week I'll put over 25 hours of training in the bank. For so many triathletes out there this a normal. But this kind of volume doesn't fit into my chosen career. Usually I am limited to trainer workouts during the week, and one long ride on the weekend. For this one week my focus was training, so I'm trying to enjoy each and every minute and mile....

Time to get some sleep before tackling a long steady paced morning run, masters swim, lots of food coupled with a few hours of rest, and then a short evening run.

Thursday, March 12, 2009

It's a Brooks Christmas

Alright, I'd be lying if I said yesterday and today have been "good days." Energy has been down, and life's stresses have ramped up a notch (or five)! I did thankfully have a fun tempo run this morning and really liked Terry's swim workout today. Just when I thought it might be warm-down time 5x200's at base and base -5 came our way.
The afternoon was not better than the morning, but then there was a knock at the door. UPS....boxes....a shipment from Brooks. I quickly opened the boxes, took everything out and started trying it all on. Love it, love it, yup it fits perfect, love it, yay the pants are long enough, love it, love it! Ever since I was turned on to Brooks shoes by the boys at Movin' Shoes it's all I wear! and feel like I go through them like t.p. (see last post about stress fractures...I therefore never put more than 250 or 300 miles in a shoe). Defiance2 are my fav! But I'm contemplating trying their racing flats this season...
Chilling here in the Viva flare pants and Viva support tank. I needed something to make me smile today, and thanks to Brooks I got it =)

Wednesday, March 11, 2009

Track fav!

I would have never ever, ever, ever thought that I'd start loving track workouts! I did run in high school (until I developed my second stress fracture of MANY...and ran back to the pool!). Our crew team hit UofM's indoor track during the winter months every once in a while. Thing is...sorry guys, but rowers are awful runners! When I'm setting the records for track workouts you know the track talent is lacking big time....but since I couldn't beat 'em on the erg, I welcomed every chance to hit the track.

Since that first stress fracture in high school, I've had many many more. I stopped counting at 15. So I have this fear of the track (and really any surface other than grass, dirt and trails). But lately, there are few workouts that provide me the satisfaction of a speed track workout. My high end speed is lacking, however I finally have a few different running gears. And my favorite track workouts: 400's and mile repeats. Why? They are crazy hard! I'm on the track at 6:00am, done by 7:30 and feel like I've accomplished so much.

This Tuesday: 20x400m. My crazy tough/high volume training week started with the race on Sunday. I wanted to get in a speed workout, but my legs were killing. Tendons were tight, and muscles were achy. But I didn't want to miss this workout. So I scheduled an appointment with my amazing A.R.T. therapist - Brian Kildow (he's my anti-injury god!)

My goal was to hold under 1:30 for each. They were suppose to be at 5k speed. Thing is, I can't run fast- so my 5k and 10k pace really isn't that different- 6:00 was my goal, and I nailed it. Everyone called it quits after 16. I wanted to do all 20, but my lower legs were screaming. I was honestly concerned a muscle might snap or worse, my shin bone might crack (After having so many stress fractures I can tell when I'm susceptible...and after 16 I was at that potential breaking point). If everyone else continued, I would have too. The smart thing to do: cool down, coffee and a.r.t.
Track + Kildow = happiness! I built strength, speed, and experienced quick recovery.

When I first started this sport I was a decent runner. Over the last year I've finally felt like I'm getting back to that point...and much of this is curtosy of the track!

Monday, March 9, 2009

Desert International Triathlon

I have to admit that I wasn't sure I was ready to start the triathlon season. However, it was quite nice that it started with an international tri instead of the typical Cali half ironman.
The race is low key, and even allows day of registration. So nice compared to the logistics of half and full ironmans!
A large group of us that train at UCSD together went out for the race. Everyone had awesome races, and San Diego athletes took over the podium! The swim was a bit cold, but after warming up for 20mins I didn't mind it all that much. I had a decent swim, but had to make up some ground on the bike. The girl furthest ahead of me was Hayley Piersol (sister of olympic swimmer Aaron). She too can swim! And this young athlete will be one to watch at this distance (future olympian herself perhaps?!?!?!)

I haven't been on my TT bike much since Kona (I think 4 times), so the aero position wasn't as comfortable as it should have been. I tried to hold my speed above 23mph and finish as close to an hour as possible. I didn't get caught by any of the guys in packs until the last mile. I was quickly swooped up. Why is it that us girls can ride alone, but the guys are always in packs. Annoying!

I came off the bike with a few other girls in my age group. I was able to run away from those close to me, and was on a mission to catch those ahead. As I approached mile 4 I had caught a few girls, and no one had passed me. I was told I was in 4th. Just then I passed another few girls - but was unsure what wave they started in and therefore didn't know what place I was in.
It wasn't until the finish that I knew I was third. 3rd overall at my first race....I wanted the win, but was very happy with my race. Shorter races aren't my strongest, but I wanted to hit the water and red line as long as I could. My legs were tired from training, and this was just another training day to get me ready for my key races.
I have been working on my speed, and finally think it is helping. Here's the overall podium pic:

This marked my last race in the 25-29 age group. The winner of our age group was the overall winner as well. I was 2nd, and Brandy was third. It was awesome to share the podium with my good friend, and great athlete, Brandy Bounds (3rd place below)!Huge congrats to all those that had awesome season opening race! It was a competitive field, that didn't disappoint!
I hope that is the beginning of many great races and podium finishes this season. Next up: California70.3 on April 4. This means there are 4 weeks to gain as much fitness as I can. I'll start with 20 x 400's on the track tomorrow morning...

Friday, March 6, 2009

Re-learning to Pack

I think every year it takes a bit of re-learning when it comes to packing for a triathlon. However, the shorter the race the less time and thought I put into it! It's 5:00 the night before I will leave for a race and I just started thinking about it.....and luckily remembered I had to switch the casettes on my race wheels, and a few other essentials.

This weekend I'm heading to Palm Springs for the Desert International Tri. The race reminds me of how things were when I got into the sport back in MI. A small, low-key race with most of my training buddy's. Although it is impossible to match the race organization and execution of an Ironman sponsored event...there is something to racing at the local, hassle free races.
Last year I didn't bring race wheels, rode 80 hilly miles the day before, and did the race as a good training day. Much is the same this year (although last year my legs started burning during the swim, so I'll opt out of that 80miler tmr). Oh and I'll pack the race wheels. We can think we're only going for a training day....but when the numbers on, it's hammer time!

So far this year my running road races, and training have been great! I've been feeling strong, and more confidence than I've ever felt at the beginning of a season. I can't wait to push the limits!

I better start packing!!!

Sunday, March 1, 2009

Just as high, Just as long...

BUT no where near as fast!!!
This year the Tour of California added on a final stage in San Diego County. It was awesome to see the worlds best riders (and quite arguably the best athletes!) ride on our favorite weekend routes. Usually I'll go out and up Wulford, OR Highlands Valley, OR Mt. Palomar, OR Cole Grade. But they did them all in one the end of a week of amazing speeds! Check out the elevation map:Just thinking about riding up Palomar mountain scares me. It is about 5,200 ft to the top. Last weekend the commentators called it the "Alpe d'Huez" of SoCal. We set out to ride Lake Wulford, Palomar Mt, and Cole Grade to top it off. So better fuel up first...

After giving our legs about 30mins to warm up we hit the Wulford climb. Up and over. Tempo to the base of the mountain, a quick glance up, and lets hit it! Up, Up, Up. Ass in the saddle, and lets climb baby! The pedals moved slowly, as did the miles! I felt good coming through mile 4 (before getting to the million and one switch backs that take u to the summit). But soon after I was asking: "Brian how long have we been going for?"Response: "8 miles Caroline." Reply: "No I mean time." Response: "55 minutes." My thought: last wknd they were at the summit by now. Amazing!' Up, Up, Up...

There are so many switch backs that you never see more than a 1/4 mile of road at a time. Any chance to catch and pass someone was taken advantage of (mainly bc it gave me something to think about besides the burning in my legs). I was feeling strong! Did I just type "strong?" Strong, on Mt. Palomar? Yup, I was feeling good, and actually holding my own. I loved catching the random guys that I didn't know.
I am finally really starting to enjoy cycling, and climbing more and more. This climb was honestly a break through moment for me. Compared to running and swimming I always disliked cycling. But over a year ago I told myself that I just had to learn to love my time in the saddle. The only way to get stronger: learn to love the hills. Finally I wasn't just telling myself to love it, I really WAS lovin' it. (well as much as you can when you've been climbing for an hour and still have 30mins to go!)
I have been searching for my previous times for the Palomar climb, but haven't been able to find them. One thing I do wasn't under 1:30. Slowly but surely I made it to the summit in my own record time. And that is what is important...improving upon my own abilities! I was happy with the effort I put in. And, it was only February (the last day of the month - but still February!)

That's Gil, me, Brian and Kim on the left, and Coach Terry and I in the above pic. Calories and caffeine were a must before starting back down the mountain.

It was my first time descending down the east side of the mountain. It adds on miles, but is SO much nicer! Longer, but fewer switchbacks, and the best part: fewer motorcycles screaming by us at mock speed! Before heading back down I thought I'd grab one pic of the scene from the top of mountain looking down on civilization. There are so many other hills below. So after taking in some calories it was time to head down and work our way to our next challenge: Cole Grade.

The ride ended up being about 88 miles. Funny thing is, it was about four times harder as the 106 mile Palm Springs century a few weeks ago. I use to hate the San Diego hills/mountains. Last season I committed myself to getting in a lot of climbing early on in the year. I'm at it again, and really enjoying these rides more than ever. It is gorgeous out here, and hills will improve my racing. This was a great ride, and one I'm happy to be able to blog about so I can remember it when pain sets in on those long race days.

I had planned on getting in a good long run on Sunday. I was lucky to run into the guys out at the "Sunday Ranch Run" and hung on. The guys talked s%it back and forth to each other, which kept my mind off the pain running through my quads! Then I was off to the pool for masters. Ahhhhhh, let the legs relax. It is so hard to go to that workout, but I believe it is a huge reason for my ability to make it through last season uninjured. So I went. Hux delivered another awesome workout which kept me engaged even though I was ready to be done for the weekend.

I'm so lucky to have awesome training partners, awesome training destinations AND awesome coaches here in San Diego! Now time to get this recovery week started...(often tougher than the high volume weeks, but I think I need this one!)