Jessi Stensland - Adventures in Endurance Performance

Ladies! Join me at the Jersey Girl Triathlon in July

Race Recap // Resolution Run 5k on New Year's Day

Hello 2012!! 

My year began, thankfully not until 11am, at the Resolution Run 5k with family and friends in central New Jersey.

Wow was I stoked to start the year off on this note.  For a few reasons:

1.  It was my PARENTS idea.

2.  My PARENTS (MOM included!) ran in the event. 

3.  Last year my training/racing did not begin until April.  Headstart!

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MY MOM

2011 was a breakout year in Mom's desire to workout and see just how much she and her body are capable of.  She was an athlete (springboard diver) until 18-years old but that athletic prowess has been overshadowed the last 40 years due to a torn cartilage at 19, 3 kids by 24 and a reconstructed knee from a skiing accident at 32.  Her "knees" have always been her limiting factor, or so she'd been told. She's finally realized that it hasn't been her knees, but her mindset, believing she would always be limited due to her knees (thanks in large part to the inherent issues of, and advice from, the medical field.)  For nearly 40 years she has limited her activity which resulted in lower body weakness, instablity and a decrease in elasticity.  That combo would make running hell for anyone and result in thinking they're not good at it.  So why would they ever want to do it? True we're born to run, but running requires a few things.  Let those things slip, day to day, year to year, and running becomes as foreign as freestyle swimming for some and not nearly as fun an experience.

Now, 25 years since her major knee surgery, it's been fantastic to see her blossom, thanks in part to my Dad's inspiration and that of a friend, Philomena Loy, who leads a 3-times/week, 1-hour, small group functional training workout that they have attended all year without fail, complete with kettlebells, rope swings, box jumps and more. I was overjoyed to toe the line with her on Sunday and see her finish strong, with a personal best time and  hand-in-hand with my 3-year old neice Anna all smiles.

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PRE-RACE

On my end of things, training time has been minimal since XTERRA Maui on October 23rd, and the time I HAVE spent has been primarily on movement correction.  I would hit the gym fully determined to spend time on everything: my soft-tissue work, movement prep, strength and a cardio session.  I would end up spending my 2+ hours on movement and movement correction. I'd squeeze in a couple strength movements and elastic exercises at the end for all of about 10 minutes just to keep my nervous system in check and continue to connect the dots in my bodyweight plyometrics perfectly.  It doesn't take much to maintain once you've got the coordination.  A little consistency works wonders.  Yes my fitness faultered, but it's well known "you can't put fitness on top of dysfunction."  I've corrected quite a few major things, none that would have injured me (I've eliminated chronic pain/injury since January 2004 when I started with Athletes' Performance) but all things that widen my umbrella of injury resistance (as Darcy Norman would call it) and increase my total body efficiency.  Examples: better mobility and movement in my feet, a better connection between my foot contact and my gluteMAX activation on my left side and better activation of my right side thoracic extensors.)  It becomes much easier to add fitness to a body that's moving well.  I'm looking forward to utilizing it all in my swim/bike/run performance in 2012. That said, with minimal strength work and only a couple sessions that have challenged my cardio since October, I knew that this 5k would be a challenge, but was excited to see just how far my movement training alone would get me. 

I kicked the morning off with pre-race movement prep. My mom, dad and our friends entertained me (and themselves) by following along.  In the midst of the festivities near the starting line, with plenty of on lookers, we did about a 15 minute routine.  One that, if not used to it or the mobility/stability/strength/coordination it entails (which is the same required for running) would feel like a workout.  It is meant to elongate, activate and coordinate the muscles and movements while increasing body temperature to prepare for the workout.  Here's a rundown of what we did:

Mini-band External Rotations
Mini-band Bent-Knee Lateral Walks
Knee Hugs
Lateral Lunge
Forward Lunge Elbow to Instep
Hand Walks
Drop Squats
Ankle Bounds
Pillar Marching
Pillar Skipping

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THE RACE

It was a very warm winter day.  Perfect.  I know the golden rules of running a 5km:  The first mile must feel easier than easy and the race doesn't begin until the last mile.  My race didn't quite follow this plan, but so it goes early in the season.  My first two miles were around 6:30/mi pace.  Early in the third mile I could feel things getting harder.  My bowels were looking for an exit strategy for one and I wasn't sure I was going to make it. The other thing I noticed around that time was my breathing, particularly how hard my diaphragm was having to work to help me keep breathing at the rate my muscles and movements were requiring.  Thanks to having learned so much about the diaphragm this year, I could tell it was tuckered out!  Why? I haven't been breathing that hard for that long in months.  The diaphram is an amazing muscle, more amazing than I even know.  What I do know is that it contracts on every breath in order to allow the thoracic cavity to widen so air can be drawn in.  You can get the basic rundown on Wikipedia if curious. Think about it:  breaths can be shallow, weak, slow.  They can be hard, fast, strong. The diaphram is working to allow for the depth of those breaths.  Mine had been able to chill out for about 3 months and all of a sudden is asked to work hard, fast and strong for a long time (relatively speaking.) You can imagine it would get tuckered out!  I was able to tax it that hard because I had so many other elements I had brought to the table.  My strength, my movement, and my mind, were all allowing me to work extremely hard, which caused the diaphragm to have to step up.  If I wasn't as strong, or moving as well, or capable of getting into the form that would allow me to run 6:30min/mi, my diaphragm wouldn't have had to work so hard on the day.  Also, because I was so comfortable running that pace in most of my muscles, it was easy for me to pinpoint that the most uncomfortable part of my last mile was the ache coming from the diaphram, just under my lungs, working so hard every breath.  It just wanted to stop moving.  Knowing that however, I could use my mind to focus on that one spot, enjoy the challenge and coax it to keep going.  Great motivation to get going on my cardio system training ASAP. The other spot that I was having to put a lot of energy toward was my upper back muscles to keep my thoracic spine extended and my posture stacked. This I'll strengthen with movements like the Romanian Dead Lift as well as running intervals.

In that third mile, I thought I really was going to have to stop for a sec. (Stop?? in a 5km?  No way.  But it did cross my mind.) One way I get over that thought when it happens it is to tell myself to "make it feel easier right now."  Going easier doesn't always mean going slower.  It can also mean getting more efficient.  One example on the run that I often use is to take the effort/tension out of my arms and legs and put it toward the core to get TALLER.  Doing so often feels easier and may even allow for an increase speed for the same effort (efficiency.) 

Instead of stopping in that third mile I did back off my pace a bit (same cadence but shorter amplitude and length of each stride) to what felt like about 1min/mi slower.  It felt MUCH easier and I was able to relax a bit...which is much more fun than stopping all together. Inevitably when I do that, there comes a time when I am able to pick up the pace again, and that's just what happened.  I picked up my knees a little higher, put a bit more force into the ground and sped up, probably only about 30 seconds/mile, but feeling great to the finish.

Finish time: 21:15. 6:51/mi pace. 3rd female. 30th overall. Results here.

I'll take it!  It's January 1!  And I have done about 2 runs since October 23rd. 

Movement matters. Majorly.

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POST-RACE

My mom asked if I was sore later that day.  Not at all.  The next day yes a bit, but where?  In all the right places:  around my entire midsection (core/pillar) and my upper back (thoracic extension.) I have great posture and maintained it in the race, but it had to withstand more force than it has in a while (remember my minimal strength/run work?)  Just sitting/standing with good posture requires a lot less strength and stability than maintaining it during the forces the body has to deal with in motion during every stride.  I'll increase that strength both with my strength workouts and my running interval workouts where I'll run speeds FASTER than my race pace so that my muscles get coordinated and strong at that speed and that force production so that race pace feels easier (and improves.) I was a little sore in my right trapezius and I knew why.  I'll be working on relaxing it in my movement/strength/run sessions in near future while making sure the right muscles are doing their work so it CAN relax.  It'll be about one or both.

Post-race photos. Note the Jersey-style award. I like!

To top the day off, my sister, who was at the race cheering us on and who joined us for brunch afterward, had her third child at 8:27pm that night.  Wowza...great day!  Onward...

RACE RECAP // Outdoor Divas Triathlon

800m swim | 12 mile bike | 5km run

8.24. 2010

Union Reservoir // Longmont, CO

All-women events are just plain cool. Such amazing energy, from the women racing to the families there to support their women racing. There are more smiles per mile at all-women's triathlons than at any other endurance event I've ever seen. This one was no different. 

No doubt I was there to go hard but I do my best when I'm relaxed, focused and having fun.  Delicious day for it!

On my way there, I realized I forgot my SportQuest Motivator and VO2Max.  Bummer!   I decided to back track and find somewhere to at least get a double espresso.   I found Ziggi's in the small town of Longmont.  It was 650am and although they didn't open until 7am I decided to wait.  I gave into the serenity of the quiet city street, knowing it was better to soak it in than stress. I like to be at the races over an hour before start time, but I also wanted the caffeine for the race, so I went for it, hoping it was a small enough venue that I could get in and set up with plenty of time to spare before the 8am start. I was right. 

It was a beautiful venue, easy access, great volunteers directing us to the parking.   It took no time to get into transition, find a spot, have a chat with my bike rack mates, and get my gear prepared.  I picked up my chip, got body marked and then found a quiet spot in the park to do some movement prep including some pre-race p-regening with my Trigger Point Quadballer.  The best.

At the start, I finally ran into Nicole DeBoom, a great friend whom I'd raced against  between 2000 and 2005.  Both of us took time away from racing in the sport between now and then, and here we were in a whole different super fun light.  She hadn't raced a triathlon in 5 years as she super successfully evolved Skirt Sports.   Stoked to be toeing the line with her!

THE RACE

It was another gorgeous reservoir swim.  Although I'm still partial to ocean swims after 12 years of living in San Diego...having that edge over my competitors in the surf as well and fully enjoying the dynamics of the ocean currents  in the race, I am also embracing the chill vibe of the reservoir swims. The bike started on a long straightaway, and I could see Nicole's green race top as a little dot in the distance.  Wow!  There were a few other athletes ahead of me, and as we looped around the three 4 mile loops on the course, I passed them one by one.  It felt great to charge hard in the TT position (as I rarely do these days,) although it was harder to maintain proper form than I would have liked. I found myself having to re-cue my posture often.  Lengthening my spine, breathing properly, and pushing through my glutes straight into my midfoot into the pedal.  I wasn't surprised as I've been slacking on my gym work and could really use a bit more strength and endurance in that flexed of a position (squats and deadlifts are great compliments for this.)   I had my hip mobility going for me, so I could get into a great position, but I wasn't super strong in that position.  Motivation to get my butt back at the gym consistently!

Toward the end of the bike I was going back and forth with the girl in 2nd.  We came into transition together and headed out onto the run.  Nicole was so far ahead that my mind was questioning whether she was even still on course!  I quickly made my way into second place, feeling good.  The run was out and back.  Once I could see the turn around, I was super impressed to see the lead cyclist and Nicole, on their way back.  As she was coming toward me, we both crossed over into the middle of the road and swapped high-fives...then kept running our hearts out.  As much fun as we were having, later we both concurred that we were out there to get a great workout too.   As I was running I was thinking about my form, mainly focused on being tall, keeping my hips in neutral ("tucked under" is the cue that helps me) allowing me to drive my knees up and keep strong circles under my body during the run.  Happy with how my running photos looked...symmetrical, strong...though easy to see a few areas that needed work.

On the way back, I ran along and high-fived all the ladies along the 1.5 miles to the finish.  Simply amazing that they're out there.  I love keeping the energy high on the course.  Awesomely enough, talking to Nicole over coffee a couple days later, she mentioned she'd high-fived every lady on the way back also.   Neither of us new the other had.  Who does that??  Few people even smile during the most races let alone hi-fiving while racing.  How's your smile score??  : )

POST-RACE

It was festive at the finishline.  Got a complimentary massage with local favorite Josh Shadle from TRImassage.  Professional photographer Ali Vagnini had set up a photo station with lighting and was taking photos of anyone who jumped in front of the camera.  Who would've known: glistening with post-race sweat and spirit - makes for a fantastic photo:

After chatting a bit at the finishline I went to transition and grabbed my regen/recovery gear:  a towel, a Trigger Point Therapy Grid, TP Therapy Quadballer and stretch rope, brought it over near the expo, sat down and chatted with passersby, while rolling and stretching, waiting for the awards.  This is always interesting to me:  my gear and regen-ing always gets looks and inquires, most often of the that-would-be-PERFECT-right-now-if-i-had-one-but-i-dont kind.  My question to myself is always:  why am I the only one who has them out there and is doing it?  (I have my guesses, a few of which inspired the creation of MovementU - performance education.)  These things are as important to pack in my race bag as my cap and goggles.  My dream is that everyone who chooses to use their bodies so rigorously as in a triathlon would understand the basics of caring for it.  I suppose its similar to automobile maintenance in that most of us could use to know more about our cars and how to take care of them, but then again, we're not talking about a $25,000 piece of metal, we're talking about the precious, priceless, one-per-lifetime piece of equipment that is the human body. Props to the athlete who upon onlooking, took me up on the offer to sharing half of the towel and the Grid.  Loved the company!  #purposeful #productive

Awarded with a bottle of lovely wine from Barefoot Wine & Bubbly. Yum. 

After befriending the local race directors in San Diego over all these years, I am excited to get in the loop with the locals here in Boulder.  Outdoor DIVAS and Without Limits thanks for a great race - I'll be joining you for many more!

Below is a short video highlighting the event - I make a couple quick cameos.  Thanks Fenix Studios!  The adventures in endurance continue...

Outdoor Divas Triathlon from Fenix Studios on Vimeo

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RACE RECAP // Newton Trail Triathlon

750m swim | 5km run | 10km bike

8.22.2010

Boulder Reservoir

This was a race I'd signed up for in June, as soon as I knew I'd be in Boulder that week.  It sounded perfect to me:  local, short and on the trail.   It was on a Friday night at 6pm.   The weekend prior I had raced XTERRA Portland and, due to a number of reasons, including work and my *very* stiff neck/back (like whiplash) from a tumble I took on the race course, I hadn't done a single workout.  I'd done a little self-mobilization and soft tissue work with Trigger Point products but that was it.  It was questionable whether I'd even be able to race on the weekend as jacked as I felt. I could hardly rotate my neck/upper back.  All week I kept hoping I was doing enough to be good to go on the weekend. I got some bodywork done on Wednesday and woke up Thursday feeling a million times better.  Of course after another 2 full days on the computer, I wasn't feeling as loose, but by Friday I was at the point where I was confident that I was in control of my movement, albeit a little stiff.  Unlike earlier in the week, when movements were totally having to compensate for the immobility and pain in my neck/back.  Feeling better, I started to think about the possibility of racing.

On race day, Friday, I'd put in a full day on the computer editing a video project.  The clock kept ticking closer and closer to race time.  I had fully planned to, at the very least, get in a movement session that morning so I could check into my body, see how its doing and get it moving well, so that, most importantly, I could be confident in its ability to sprint all out for that hour without fear of injury or anything else that would inhibit me from simply loving being out there the whole time.  I never got around to it.  So, there I was, at 4:50pm wondering whether I should go for it.  

After thinking it through for a moment I decided to get down to the race site - and then decide.  There's such a different vibe being at the race than sitting in my house, quiet with only my own thoughts.  And I know myself, I thrive on being around that race energy.  My adrenaline kicks in and often its like a cure all.  Love that feeling.  I was thinking:

Just let go...and GO. 

Although I'd slacked a bit on my training/movement this week, I do it consistently enough, and maintain my posture and basic healthy movement daily.  I check in often throughout the day.  I sit up straighter, make sure I'm sitting properly in the chair with hips/knees/ankles aligned.  I wiggle my toes and ankles, etc.  It goes a LONG way.  I had to remember that just 6 days prior I felt awesome, strong, stable at XTERRA Portland.  I knew that, although I may not be super sharp from the week I had, I still had a lot going for me.  Most importantly, I knew that if I just went through the motions, got myself to the race, took at least a couple minutes to see how I and my body felt once I was there and did some movement prep, I'd be able to tell whether i was up for racing mentally and physically.

It was a GORGEOUS evening and the coolest part:  The race was at the Boulder Reservoir which is only 4 miles away from my new home.  It was close enough to ride my bike to and that was my plan.   It was an hour before race time.

I got my suit on, packed my bag and went down to my garage.  Whoops!  My mountain bike was still packed in my bike box from my race the weekend before.   I looked at my watch:  5:03pm.  57 minutes til race time.  Can I get there in time?  Oh AND my derailleur is disconnected, something I didn't trust myself to do yet which meant I not only had to assemble the bike, but get over to the bike shop and have them attach my derailleur.  Cool thing is, the bike shop is across the parking lot from my garage.


What the heck, I went for it.  Assembled the bike and was over at the bike shop by 5:17pm.  I waited until someone could help me out.  Meanwhile I was doing the calculations of riding 4+ miles on an MTB, pick up my packet, set up transition area, and wondering whether I could make it to the race in time.  Boulder Cycle Sport was awesome...they reattached my deraileur, made a couple other adjustments and I was on my way by 5:25pm.  I jammed to the race site.  Got there a lot quicker than I'd expected.  At the registration table they let me know I was the "last one to pick up your packet."  People were still mulling around the transition area, so I made my way, and found a spot to set up my bike and gear.  Once that was done I looked at my watch:  5:41pm.  Whoa!  No sweat.  Just 37 minutes prior I was at home looking at my bike in the case.  That was awesome for so many reasons.  Having opportunities/events/activities like this bike-able from my home, in such a beautiful location like the reservoir and a local bike shop so easy to access, etc.

THE RACE

It wasn't much, but I did my 2+ minute minimum of movement prep:  Mini-band Internal/External Hip Rotations and Lateral Monster Walks.  Knee Hugs, Worlds Greatest Stretch, Pillar Skipping and 6 seconds of straight leg jumps in place.  And then the gun went off.

It was my first swim in the reservoir and I was pleasantly surprised.  It was clean, fresh, and a pleasure to swim in and warm enough to go sans wetsuit once again.  I came out of the water in third overall (men and women) and without much swim training lately, I was once again thanking my early swimming years. 

The run came next. 5km.  What a great order: Swim Run Bike!  Fresher for the run and the bike is just icing on the cake.  I definitely think we should have more of them like that whatdayasay!  I came into T2 still in 3rd I think.  The bike was a blast and as it was only a 10km, it was FAST.

Got passed by a couple guys on the course, one on a cyclecross bike.  The next woman was far back, so I was just trying to hang with the guys ahead.  I crossed the line in first and as I was chatting away, the two guys who had passed me on the bike, came screaming into the finish.  "Huh?? Wait a sec..." I thought.  Turns out I, and the couple guys who crossed the line before me, missed a section of the bike course.  THAT along with the 3 hesitant/questionable turns I took on the bike course at XTERRA Portland, made it very clear to me that, unlike road racing, where I never got lost, I had to really know the courses when I was racing off-road.  So many twists and turns and you're often out there by yourself as there are fewer competitors and rarely are there long stretches of road to see those ahead and behind.  I'd never heard the term "pre-ride" before last year.  Pre-riding these trail courses is as necessary as getting nutrition right, something I have dialed by now.  That day it became clear and from now on I will.

Although I would've preferred to have completed the whole course, I was just stoked that I'd made it out that night after all.  Loved the workout.  45 minutes flat out.  Still looking forward to the day my body is used to the 5600ft altitude, but love pushing through it.

Thank you Newton Running for offering and organizing such a cool event!   I was surprised more people weren't there.  Once again lighting a fire under me to get more people out enjoying the trails, sans cars and concrete.  It was a perfect triathlon for a road or beginner triathlete as the trails were non-technical, flat and wide open.   Join me??

The adventures in endurance continue...

RACE RECAP // XTERRA Portland

It was a gorgeous morning at Hagg Lake.  Bright blue skies, beautiful scenery, great energy.  A glorious day for XTERRA Portland!

Already warm by 9am, it promised to get warmer. The lake was the perfect temperature for a swim sans wetsuit, so I went au natural.  Although I love my XTERRA wetsuit, there was no need for it that day.  This pic tells all:

The lake swim was pristine and the bike course was a blast!  Mostly lush tree-covered single track, you could tell a lot of work had been done to clear the way on the trail for us.  There were sections that felt like we were racing through the Amazon.  It was perfect.  Well, the course was perfect, whereas I definitely  made a few mental notes where my mountain bike skills were lacking, specifically on a few of  the steep little climbs, a few of which I had to jump off and walk up.  I've been slacking on my gym work, and my power was down.  On a positive note however, I was stoked with how I handled the ruts on the trail. I'd crashed more than once on similar terrain last year and they haven't gotten the best of me since, thankfully!  Side note:  I absolutely LOVE mountain biking!!  I think I would live on my mountain bike these days if I could haha!

I wasn't quite sure what place I was in during the race.  These days I'm more focused on the fun and my own performance on the course than where anyone else is.  By the time we hit the run it was hot but I felt pretty good and was just loving being out there.  I hadn't seen another girl on the course since early in the bike when Heather passed me.  At this point I was just focused on getting myself to the finish as fast as I could.

The run course was a lollipop with two loops.  As I finished the second loop, volunteers were there to direct me toward the finish.  They said, "You can catch her!" and added, "She wasn't looking too good running up the hill [ahead.]" I didn't think twice as I was feeling the wrath of 2.5+ hrs out there already and just wanted to make it up the hill in the heat myself.  From there the course ran up a short hill in a tall grass field, as I reached the top where it curved around to the left I could see someone in the distance just over the grass, that looked like they were stopped on the course and bent over at the waist, most likely with hands on their knees.  I thought, "Wow, maybe she really wasn't feeling too good," and kept an eye on her, fully expecting to see her pop up and move forward toward the finish.  However next thing I knew I couldn't see her at all.  I looped around on the trail, reaching her within 10 seconds or so, and found her lying on the ground very close to unconscious...

FORFEITING A WIN TO SAVE A LIFE

I grabbed her hand and/or chin and asked her her name and she faintly replied, "Heather."  Her eyes were not focused on anything, her body, including her hand, was dead weight. I continued to talk to her but got no clear responses.  I debated whether to run for help or yell for help.  I couldn't leave, so I yelled, "HELP!!" hoping the aid station down the hill would hear me.  They weren't far but they wouldn't have been able to see me. I yelled to the next athlete running up the hill hoping he could transfer the message to the aid station, he wasn't hearing me.  Then I saw the race director, Rob Jackson, pull up in his truck on the road above us.  I started to yell to the same athlete to get his attention.  I could tell there was some discussion, but then Rob kept walking with a big Gatorade container on his shoulder, toward the aid station, not toward us. I yelled to the athlete (I'd never yelled that much, nor for help, in my life!) that it was an emergency and to get Rob and himself here NOW.  This was all a matter of seconds I'd like to think.  They both ran over.  Rob then immediately went for help while I stayed with Heather, talking to her, hoping to maintain some level of awareness even if it looked like she had none.  I kept asking her to squeeze my hand, but got no response.  If she was letting out any sound it was more like a constant moan.  Athletes continued to come by, check on the situation, then head toward the finish which was only about a half mile away.  Rob returned with two others and ice packs.  We placed them in all the key places: under arms, crotch, head.  The three guys then carried her up toward the truck.  Knowing there was nothing I could do at that moment, I ran toward the finish.

At the finish I grabbed something to drink and chatted for a minute with Karen Oppenheimer who ended up crossing the finish line first.  I saw Rob and went over to make sure he knew he could put me to work as needed.  He directed me up toward where Heather was, getting ready to transport her to the hospital.  A small group of us continued to do what we could to care for her.  While others were checking her vitals I just kept talking to her, in the outside chance that would help her brain to latch onto something, and keep working.  Everyone stayed amazingly calm, knowing we were doing all we could do at that moment.  We stayed focused on her only signs of life:  checking to make sure she still had a pulse and whether she was breathing or not.  It was a far cry from how much life was in her just minutes before racing along the course.  Hard to recall now that I know Heather and how great she's doing, but I definitely remember moments where the thought of losing her seemed very real.  She was out.  I had never experienced anything like it in my 13 years in triathlon and it was hard to imagine her springing back to life from the state she was at that moment.

The ambulance arrived and Rob directed me to go with Heather to the hospital, knowing Heather was at the race alone and from out of town.  Still with race kit and race number on, I jumped in.  Over the course of a few hours at the hospital, as her body temp dropped to normal and she was rehydrated, it was amazing to see her come back to life.  When I could I kept talking to her.  Her eyes were open but unable to focus at first.  She could not talk for a long time.  Then, if you can imagine, slowly but surely she continued to increase her function.  Little nod, a little smile.  I had her husband Dave on the cell phone, giving him the play by play and getting info from him to the hospital staff about Heather.  When we knew Heather could hear what we were saying, but still couldn't move or speak, I put the phone up to her ear so Dave could talk to her and she had tears streaming down her face.  All great signs!!  My favorite moment was when I asked her to look at me.  I was standing to the side of the hospital bed.  "Heather look at me."  I repeated it again. She had yet to connect brain to motor function. She very slowly, millimeter by millimeter turned her eyes, and her head just a bit, and finally locked into my eyes, probably followed by a slight smile.  Yeah!!!  She continued to make small improvements over the next hour or two.  The next best moment for me was when she all of a sudden was Heather again.  Still lying on the bed, on her side, hands under her head cozy, she looked at me and said, "Who are you?" and I finally got to meet her!  Needless to say we had lots to talk about, including our mutual great friend, XTERRA Pro/Ambassador Brandyn Roark Gray, who we soon realized was the reason each of us were inspired to get into XTERRA racing in the first place.

Here's the one photo I have of the two of us as we were leaving the hospital later that day:

REFLECTIONS

It was very apparent to me that my reaction and response on that day was due to a few key things.  One, I like to race, hard.  I'm super competitive with myself.  I like to take risks.  I like to experience new things, learn and improve.  But at the root of it all, is an appreciation and sheer joy of every minute I'm blessed to be able to live.  Not only live, but doing so healthy, happy and fit enough to do anything I want to do.   I was eating up every minute of that race, the sights, sounds, how I felt, where I knew I wanted to improve my bike skills, the fresh air, the volunteers' smiles and cheers.  Getting to the finish line is no more or less important than any one of those moments, and I couldn't have asked for more than I'd already gotten on that day.  At that point in the race, it was a whole new moment.  Nothing that came before or might come after it meant anything at that point.  Who's to say I was even going to get to the finish line?  Heather sure thought she was.  It was all about that moment.  By the grace of God I was still able to finish the race.  Bonus!

Two, after meeting with Rob Jackson, the race director, the day before the race and learning about his inspiration for putting the race on, I saw a bigger picture.  That he wasn't a full-time race director but simply wanted to bring this event to Portland to give back to the community.  That he had marketed and managed logistics for the race, including clearing trails for us to ride and run on and for the community to enjoy post-race.  That he didn't have a huge crew and was struggling to find volunteers for the event the next day (which ended up coming in droves after all by the way.  Thank you!!!)  All of this lent itself to me knowing, in that instant that I came upon Heather, that I had to react, to help, without hesitation.  It was impossible not to.  I knew there was not going to be someone else coming along to the rescue immediately.  I saw the big picture, or the birds-eye view, versus the worms-eye view as my Aussie roommate likes to say.  It's a beautiful thing.

I'm stoked Heather is doing great, recovering well.  I spoke to her yesterday and we're already talking about where we might race together next for a rematch!  I look forward to getting back to Portland for another race and seeing what other adventures are in store.

A big thanks to XTERRA for inspiring life, nature, adventures, and the best of the mind, body and spirit. 

Onward!

 

RACE RECAP // XTERRA Boney Mountain 21K

2010 has officially begun!  First race in the books.  I had kicked things off with this race last year and was excited to do it again this year.  Before the race I was trying to determine if I was more fit, less fit, or the same fit as I was this time last year.  I concluded that I was either as fit or more fit.  Turns out I was wrong, slightly, but enough to make a very hard race, seem a lot harder!  Finished in 2 hours 2 minutes and 5th overall.

Snapshot: Gorgeous sunrise, 60 degree weather, familiar faces, a couple of gel packs, my Under Armour custom race kit, some movement prep and we were jamming from the get go.

THE GEAR

Trail Shoes:  Under Armour Mirage
Sunglasses:  Under Armour Draft Multiflection
Socks: Under Armour DCE Speed Sock
Visor:  Under Armour Ventilator Mesh Visor
Sunscreen:  Kinesys SPF 30 Cream and SPF 30 Spray

THE RACE

The chant in my head was "make this feel as easy as possible - you still have X hours to go."  That only  seemed to work intermittently.  For the most part, no matter how hard I tried to go easy, the course was just hard, whether uphill or downhill.  On the uphills I was trying to keep my upper body relaxed, take shorter steps, land in my glutes and take things step by step, without looking up too much. On the downhills I was trying to keep tension and control in my core and my legs turning over under me as fast as I could so I could keep landing in my glutes and not jarring my legs/quads.  I did a pretty good job of it, although I could definitely feel when I would start to break form.  For example towards the end of a really long steep downhill I was starting to hear my feet slap the ground more, I couldn't keep them turning under me and I could feel my legs having to doing a lot more work.   At that point though I was unable to do much to correct it, I just didn't have the strength, neuromuscular reaction speed, etc. so I listened to the slapping and made a mental note that I would work on the things I needed to so that when I raced again, I would NOT be feeling and hearing it.  I had to walk/run some of the uphills, as did most people I saw.  A few of my friends and I were leapfrogging a bit in the middle of the course.  That was fun.  Getting slapped on the rear-end as one went by and then getting to slap him right back a couple miles later.  Surprise!  See ya!  I was getting passed on the uphills but caught back up and screamed by people on the downhills.  One guy even asked, "How are you going so fast downhill?!"  I said, "Ask me at the finish!"  And he did.  Here's my blog on downhill running if you haven't seen it yet.

Enjoyed the breathtaking views at the top but only briefly.  The course jets downhill quickly thereafter and I was really gunning to break the two hour mark like last year.  Just missed it, but had fun trying! 

THE END

Medals for all finishers, scrambled eggs, oranges, croissants and smiles at the finishline were all awesome. Props to Subaru for providing shuttles and helping raise funds for California Parks, including the one we ran in today:  Point Mugu State Park. 

Important to note:  Thrills, but no spills or twisted ankles!  After a year under my belt off-road, I think my footwork has gotten better and I'm glad.  Goal is to keep everything intact this year with a little more awareness and a lot more skill.

THE PEEPS

Generic Events puts on phenomenal races.  Highly recommended.  Their are 3 more races left in the XTERRA Trail Run SoCal Series and 3 in the NorCal Series.  Come play!! All details are at www.trailrace.com.

SoCal:

XTERRA Mission Gorge Trail Run - February
XTERRA Black Mountain Trail Run - March
XTERRA Malibu Creek Challenge - May

NorCal:

XTERRA Chanoko Xduro - March
XTERRA Redwood Peak Trail Run - April
XTERRA Marin Headlands Xduro - June

Next up for me:

Jan 24th XTERRA Crystal Cove 17K

How about for you??

Happy Trails!!

RACE PHOTOS // Sweet + Twisted Du

Haven't had a chance to write a race recap for this race, but I will. It was awesome.  Sometimes however, pictures ARE worth a thousand words. Here's a few.  Thanks to Jake North Photography for the photo love out on course.  Rarely are race photos all this good!!

 

 

 

 

A few photos from ITPMAN

RACE RECAP // Muddy Buddy Boulder!

Been on a bit of a family vacation in Boulder, CO this week.  One of the highlights has been the battle of the Stensland Family at Muddy Buddy Boulder last weekend! If you don't yet know what Muddy Buddy is all about check out the website or view this video from last year's race.  It's an awesome event for everyone and anyone because either you want to get a great workout with friends/family, get M-U-D-D-Y and take a few hilarious photos OR you want to watch your loved ones do it.

My sister Kelly and I teamed up against my Dad and brother.  The guys got us by three minutes in the end and, of course, won't let us live it down.  Shall I mention that in the style of Lance's Leadville win this past weekend, Kelly and I rode a flat in the last couple miles of the bike.   We both admitted we went off the trail a bit to pass by people on the course and I bet that's where we picked up the thorn. Not sure it mattered much since it could still ride as fast as we could run...but...I'm just sayin'!  There's always next year. 

Couple things I learned in Muddy Buddy strategy. 

• Wear a costume!  Or funky socks or matching Mickey Mouse ears.  Or a frog suit!  Something to boost the smiles on the trail and fun in the photos.

• Use flat pedals without cages.  It was harder to try to get feet in the pedals every transition, than dealing with a little less power on the bike course (it wasn't about power anyway!)

• Bring gear to change a flat (if you are competent at it.) Not necessarily for the performance, but for the fun.  I know I'd have been able to change the flat in a couple minutes and still catch back up to Kelly while she was running that next leg. It wasn't much fun to worry about riding the flat while wanting to enjoy the sights/sounds!

 

RACE RECAP // CALIFORNIA MULTISPORT

What a flippin' blast!  It's called California Multisport.  Friends of mine have set out to bring some new endurance event adventures to endurance athletes in So Cal.  After experiencing it myself I can tell ya, I'm on a mission to recruit (and inspire!) ya'll to come out and join me...mix things up from time to time...both on and off the road...with these (and other) excellent endurance experiences.

LINK TO RESULTS

LINK TO OFFICIAL RACE NEWS REPORT

This one in the series was up in the mountains at Big Bear Lake which is an outdoor adventure playground just under a two hour drive from Los Angeles and San Diego.  The race start was a relaxing 11am...which makes it easy to get to the race from LA or SD on the same day.  Many thanks to Paul and Karen of Team Sole and the heart and soul of California Multisport who have opened their home up to me with open arms anytime I want to come play (and train my butt off) up in Big Bear. 

Also check out Open Air Big Bear for additional events throughout the year including snowshoe 5k/10k, mountain biking, multisport, paddling and a marathon.

THE RACE

It was a 9k trail run / 20k mountain bike / 4k trail run.

Big Bear sits at 7000ft altitude.  It might sound daunting, coming from sea level, to do a race at that  altitude. Luckily I'd spent a weekend up there just a few weeks before with some killer training sessions and found that I couldn't really tell where the challenge was coming from: the altitude, the efforts on the climbs, etc. It was just one big great challenge and I didn't feel like I necessarily 'felt' the altitude.

After a relaxing morning with good nutrition, I got to the race start with more than enough time to enjoy the music, do some great movement prep and get ready to race.

I started the race thinking 'keep it easy'.  I've learned the hard way that its extremely easy to go too hard too soon at the start of running races.  I needed it to feel as effortless as possible for as long as possible.  Pretty quickly I found myself passing by all but 2 men in front of me, and kept asking myself, "Are you really going easy or does it just SEEM easy since its still the first mile?"  There's a big difference.  I settled into a pace that I felt good about, running my own race, not worrying about who was ahead or behind.  However, pretty quickly we hit the climb and that was the end of easy.  It was a steady uphill that took about 30 minute to reach the top.  I was happy to see the top AND the gorgeous Pacific Coast Trail that we then got to run on to decend all the way down to the finish.  I thrive on combining footwork, agility and speed to maneuver as efficiently as possible on the trail.  My speed seemed to get the best of me at one point however (on wide, flat section of the trail??) and I quickly found myself diving toward the ground.  Slammed my right knee and hip, and must've rolled a bit too...seeing as how dirty I was coming into transition.  Oh well.  Go fast, take chances.  Got right back up and forgot about it in a couple steps and made my way back to transition.  57 minutes...a LONG 9km!

Once again my speedy transitions helped out.  I came into T1 in third place, 30 seconds down from 2nd pIace, and left transition in second place (albeit ever so briefly!) Love that!

The bike was pretty straight forward.  There were 2 long climbs over the 1 hour and 20 minutes.  I got into  a rhythm and did my best to relax every bit of my body that I didn't need to get me up the hill, including my neck, shoulders and face.  I tried to maintain my posture and keep the pedals turning over smoothly.  It seemed to get hard at the end to maintain...all I wanted to do was round my back over and curl into a ball...but I did my best!  A few times I had to remind myself that I'd just ran hard for an hour prior to this so it was ok to feel not quite as flash as I would have had I just jumped on the MTB fresh.  I also kept reminding myself that everyone else was probably feeling the same way...I wasn't out there alone!  I pretty much rode solo the entire way.  I kept wondering when the killer Big Bear local mountain bikers would come flying by me, but...apparently I'd put enough time on them in the run that I never got to see them.  In the last few minutes decending back to transition, adventure racer extraordinaire Addy Goodvibes blew by me.  Thought I might be able to re-pass him in the run...but no chance! 

In T2, the volunteers and Karen herself were awesome.  I was kind of confused when they told me I had to keep my helmet on for the run...but I went with it, and quickly forgot it was on.  I was trying too hard to pick up my knees and put one foot in front of another.  I was pretty fried and it never really got any easier.  Hitting the finish line, as usual, was awesome.  Those last 20 meters or so, as I've mentioned before are always the best!  This time though...there was a twist!  Sometime between our start and finish, ropes had been placed on the finishline scaffolding.  Just when I thought I was done...

We had to jimmy up a knotted rope to the top of the scaffolding, climb over and make our way down a giant net to the official finish.  HOW MUCH FUN IS THAT??!!  I was thankful for my upper body and core strength which made the challenge more fun than anything.  It proved to be quite a feat for some people...yet in the end everyone agreed it was such an awesome accomplishment to top off an already epic day! 

NOTE:  See earlier post for all race photos.

IN THE END

I ended up 1st among the women and 4th overall.  Got to pop my first bottle of champagne on the podium!  I did alright if I do say so myself...no less than 25 people got soaked haha.  And they hooked me up with, among other things...my very first altimiter watch.  The first altimiter that has been made to fit a women's wrist:  The Highgear Axio Mini.  Adventure racing here I come?!

THANK YOU CALIFORNIA MULTISPORT!

As I mentioned, I hope you'll keep an eye out for these off-the-beaten path type races...and join us for the fun!

Wanna race??