The Good, the Bad, and the Really Ugly

I competed in the USA Elite National Championships this weekend, and like the past three years, I went into the race prepared, excited to compete, and anxious to see what I could do on the day. I had the privilege of racing Elite Nationals while still competing in the junior elite circuit three years ago in Alabama, and surprised myself with a top 10 finish there. I backed that up with another top 10 (2nd U23) in Alabama the following year and last year in Buffalo, I finished as the runner up U23 and 8th overall (6th American). So, all in all, Elite Nationals has always been a major focus on my race schedule for the past few years, and this year was no different.

After Kelowna, I had some areas to focus on, and my coach and I incorporated them into my training regime. I was feeling good from hard training, generally tired all the time, but seeing fitness gains week to week. Honestly, I felt like I was in the best shape I had been in awhile going into the weekend.

I flew in on Wednesday and visited with my Grandma who is going through chemo right now. That was hard...a lot harder than I expected. I went for a run in Rhode Island along the beach after seeing her and really struggled to grasp the whole situation. Even though we were only visiting for a few hours, I had such a great time and was really glad I got to see her.

On Thursday I went for a ride with my Dad on his birthday which was tons of fun. We rode through the beautiful green (hilly!) countryside and I resisted the urge to chase him down as he tried to race me. I knew that I needed to rest as much as possible, and as fun as racing my Dad on a bike would have been, it could wait for a time when I didn't have a big race approaching. I was really impressed with how well my Dad was riding, and he just started a couple of months ago! I am excited that we can go do that together now when I come home or when he visits Colorado. After our ride I went for a swim at a country club near our house and even though the water was freezing, I felt great and was excited to hit the road for the weekend.

I picked the twins up from school early and we hit the road around 2:30 p.m. for Buffalo. The car ride was cramped and long, but there were lots of laughs and great conversations between my parents and little sisters. We got to Buffalo around 10 p.m. on Thursday and my parents dropped me at the race hotel where Chris had already checked in, and then they headed to Canada to Niagara Falls where they stayed for the weekend.

On Friday, Chris and I headed down to the race site with Flora Duffy late morning and did a little swim- bike-run action on the course. The water was surprisingly warm compared to last year, so I was hoping it would end up being a non wetsuit swim. After our pre race prep, we headed back to the hotel, relaxed, grabbed lunch and went to the race briefing. We met up with my parents and sisters later for a nice Italian dinner and then went to bed (or tried to!) to the sound of a mariachi band in downtown Buffalo.

Race morning I woke up still feeling tired, but took a warm shower, ate breakfast and started to wake up. I finally had a cup of a coffee after trying to not have caffeine for a couple of weeks before the race. I never really felt the caffeine boost, but oh well. I headed down to the race site at 10 a.m. with Flora for a 12 o'clock start. I did my bike warm up on the course, got transition ready, checked in, did my run warm up and before I knew it, it was time to get in the water for my swim warm up. I saw my parents and little sisters right before I went in the water and got some hugs and good lucks from them. I was really nervous for this race, mainly because training had been going so well and I hoped things would reflect my hard work. We all know that this isn't always the case, but I was extremely optimistic while heading out to the pontoon, and was ready to go.

Swim: (The Good) I had a pretty good start in the swim, tried to find some clear water and by the first buoy I was able to pass a few people and move towards the front. About 2/3 through the first lap I could see that two swimmers were already out in front and I assumed they were Flora and Sarah. After that there were 4 or 5 girls in front of me as we approached the end of the first lap. I was dangling off the back of this group and after entering the water for the second loop, the speed picked up quite a bit. I kept thinking "speed change, speed change," something we work on a lot with our swim group, and I was able to latch on to this group and settle back in as the second lap progressed. By the time we exited the water for T1 I was still at the back of the group and really hustled on the run into transition. I grabbed my helmet and my bike and I was off!

Before the swim. Chilly! 

Headed to T1.

With my mom before the start. Nervous but excited.

Bike: (The Bad) Almost instantly the bike pace was hard. There were a few girls riding solo and then eventually we came together to form a pack of 7. Shortly thereafter we caught another athlete to make the pack 8. My legs weren't feeling particularly great like they had during my warm up and the days prior (I hate when this happens!) and I knew the girls in my group were all strong riders. I did my best to pull through and work with the girls, but I was really struggling to stay in the group. I kept telling myself to hold on for a few more minutes and then the pace would settle, and it would. One girl dropped off after a few laps and when attacks kept firing I did my best to just hang on. After four laps of the bike I realized I hadn't eaten or drank anything because I was so focused on trying to stay in the group-- bad news! And then on lap 6 I was dropped from the group. :( For the remaining two laps I rode solo in my aero bars as hard as I could, but lost time on the group and the 2nd chase pack behind was gaining on me. The wind on the course was brutal, especially when you can't hide from it by being in a group. I was really bummed at this point but tried to remain positive and keep fighting. Entering T2 my legs were shot from the hard effort to stay in the group, and the solo effort once I got dropped. It was a much harder bike than FISU and Kelowna had been for me.

On the bike just out of transition.

Run: (The Really Ugly) I entered T2 ahead of the 2nd chase pack, but they were only 20-30 seconds behind me. The guy directing the dismount line never told me where to dismount so I ended up coming off my bike at the end of the carpet in transition instead of on the road; penalty. After the first lap of the run I served my penalty. I went into the penalty box and the woman handling penalties waited about 10 seconds before even starting the time (15 seconds). I was so disappointed at this point as people went running by me. Once I went off again my legs actually felt better for a couple minutes, but then my feet started aching. The combination of not hydrating or eating on the bike, with destroyed legs, a penalty and excruciating pain in my feet made for an embarrassingly slow run. My entire family was supporting me every step of the way, and I kept fighting because I just don't believe in pulling out of a race because things are going horribly wrong.

Fighting through the run. 

At the end of the day, I was really disappointed and confused at why my race wasn't the slightest reflection of my work in training. I guess sometimes races just aren't. And then when you have the days where everything comes together, it makes you appreciate them even more. I know more days like that are down the road for me, I just need to keep working hard and having fun. I am planning on meeting with my coach this week to discuss the rest of the season and goals for 2013.

Approaching the finish.

After the race I got to cheer Chris on in the men's race. He had a good race and ended up 20th overall. I think we both would have loved to have better days, but we kept fighting and that's all that matters. We headed up to Niagara Falls that night with my older sister and her boyfriend Charlie, my little sisters and my parents. We celebrated my Dad's birthday, parent's anniversary, and the joy of being all together with a nice meal overlooking the falls. Some much needed ice cream finished off the day, and we were off to bed.


On Sunday, Chris and I didn't have to leave town until 6 p.m. so we had a delicious buffet at the hotel and then went on a boat tour in the morning. This was the most fun I have had in several years. Charlie, Emily, Hannah, Scarlet, Chris and I all sat in the front row and got DRENCHED by class 5 and 6 rapids in the Niagara Falls. My parents were in the second row and still looked like they went swimming at the end of the ride. It was so crazy and it was perfect for getting my mind off a disappointing race. Check out the video below of our ride!

After our amazing ride down the rapids we packed up our things, had lunch together and then said our goodbyes. It was such a great weekend and I was really happy to have my loving family there to support me and cheer me up after disappointment. They have always been there for me and that is truly something special. My parents dropped us off at the Buffalo airport on their way back to Connecticut and we were on our way back to Colorado.

On the boat tour. One of the craziest things I have ever done. 

I am not sure what the rest of 2012 holds for me, but I am looking forward to setting up some long term goals and working towards them for 2013 and beyond. My new coach and training group has been a great transition for me, and I think with some more time things will really pay off.

A big thanks to my supporters- Off the Front Multisport, Chobani Yogurt, Rudy Project and Endurance Shield. Also, thanks to our team director Stephen Wright and teammate Katie Hursey for driving up to Buffalo and cheering me on. It was great to have you both out there, especially when things got rough. Thank you to my Apex teammates and coach Grant Holicky in Boulder. And last, but certainly not least, a huge thanks to my family for encouraging me every step of the way, taking photos and loving me through thick and thin.

The family. Smiling ear to ear before getting drenched!

I had a great trip east with my family and checked Niagara Falls off the bucket list. I came home with a smiling face because I will never let a race get me down. Life is too damn short!

Keep on fighting!

Jessica

Pre Nats Post

Usually I wait until after a race to write on my blog, but I have a lot going on now and like to post about my life outside of sport as well.

School started two weeks ago and I am LOVING my classes this semester. I am getting a bit sad because I really enjoy learning, and graduation is just around the corner. Of course there are plenty of places besides college where I can learn, so I am looking forward to absorbing all the knowledge I can wherever life leads me.

This semester I am taking five classes (Science Writing, International Media and Global Crises, Entrepreneurial Adventures in the Media, Reporting 3, and Photojournalism), as well as fulfilling an internship with VeloNews. So, I am quite busy with all of this and training, but am really enjoying the balance each day brings.

I leave Wednesday early in the morning to head back East. I don't race until Saturday at noon, but I am visiting my grandparents in Rhode Island on Wednesday and then driving up to New York on Thursday afternoon with my parents and little sisters. My grandma was recently diagnosed with lung cancer and I am really excited to see both her and my Papa. I sent her a Chobani care package and she said that the yogurt has been one of the few foods she can stomach during chemo. I love being out in Colorado, but I do miss my family and am looking forward to visiting them since I don't get back East very often. I also fly in on my parents 25th anniversary and will be with my Dad the following day for his birthday. It will be a great trip!

Chris is traveling out to New York on Thursday, so I will meet up with him on Thursday night after we make the drive North. We are both really excited for Nationals this year, and it should be great to have the support of my family there. My parents, all three sisters and my sister's boyfriend will be there cheering! I always love to have the people that mean the most to me on the sidelines. Competing becomes more special when you can share it with your family and biggest fans.

After the race on Saturday we are all headed to Niagara Falls for the night. Even though I grew up on the East coast, I have never been to Niagara Falls. I am really excited for my mini vacation and of course, ready to race hard on Saturday.

All the best,

Jess

Kelowna Race Report

This weekend I raced for the third time in a row in Kelowna, Canada and had my highest finish yet. Two years ago I was 9th, last year I finished 10th, and this year I placed 6th. This is one of my favorite races and overall, I am pretty happy with the result and have some key areas to focus on for the next few weeks before Elite Nats.

Chris and I traveled to Kelowna on Friday morning and arrived with about an hour to spare before the race meeting on Friday night at 5. We had time to build our bikes up and rode rown to Propsera place for the race briefing. The race meeting was pretty low key and the course was exactly the same as past years, so I was stress free in this regard. After a long day of travel, we had dinner at the Spaghetti Factory and got to bed early.

On Saturday I went for a run in the morning, then swam at the race site after lunch and rode a couple loops of the course after that. I felt smooth and strong during my pre-race prep on Saturday, and I finally felt like soreness from hard workouts earlier in the week was gone. It was time to race!

Sunday morning I woke up around 7 am, had oatmeal, a bagel with peanut butter and some coffee. I relaxed and packed my race gear and headed to the race site around 9 am for an 1130 am start. I did my bike and run warm up, got checked in, set up transition, then sat in the shade and listened to some music.

I thought about my training and how much progress I have made since earlier this year, and I thought about all my supporters- my family, my coach, teammates, my friends and my amazing sponsors. I was very excited and anxious to see where I was at.

I headed down to the swim start around 10:45 a.m. to do my swim warm up and get ready. The water felt cold at first, but comfortable after a couple hundred meters of swimming. I swam for about 15 mins then finished my gel and had some water. We lined up at 11:25 and then we were off!

Swim: The first 400 meters of the swim are always crazy, so I tried to stay relaxed and site my way towards the front. After the first buoy I could see the front few swimmers, and the pace settled. I was towards the front 5 or 6 girls, and maintained this position on the second lap. Exiting the water after the second lap and starting the run up to t1 was a crucial point of the race for me. The past two years I have missed the front group by having a horrible t1 and just losing the back of the group. I ran as hard as I could, put my helmet on, grabbed my bike and rode off. I latched onto the main group shortly after and was really pleased to be in this position.

Getting lined up before the start of the swim. Beautiful scenery. 

Bike: Our group of 9 was relatively organized and we maintained our lead over the other racers. The hill every lap caused a heart rate spike, but besides that I felt strong and worked well with the group. As we headed into t2 I was hoping my legs would show up for the run!

Our bike back climbing Knox mountain. 

Run: I felt great headed out of transition. I had a pretty good transition and was focusing on fast feet, staying smooth and relaxed, and hydrating. It was getting hot by this point in the race, so I dumped some water over my head and on my chest to cool down, then drank small sips at the water stations. I was really excited on the first lap to be running in second place and my legs felt great. However, half way through the second lap, things changed rapidly! I may have gone out a bit too hard on the first lap and started paying for it in the second 5k of the run. I fell to 3rd, then was passed by 3 girls from the pack behind us on the last lap of the run. I tried to maintain form and focus on fighting through the pain in the moment. I always try to stay completely in the moment because things change so quickly during races. Unfortunately, my legs never came around, but I was happy with my effort and pleased with my result. I feel like I put together a strong race and now I know the areas that need improvement moving forward. I was really happy to put myself in the race by being in the front pack in the swim and bike, and now I can focus on what may have lead to the issues I faced on the run.

My home stay mom from the past two years captured this one on the run. Thanks Polly!

After the race I got to watch Chris and cheer him on. He had a great race in hot conditions and finished 13th. Our Americans guys did well against some strong Canadian athletes. That night Chris and I visited with my home stay family from the past two years. Polly and Don Drummond are some of the nicest people I know, and I was so glad to see them cheering me on during the race and pleased to spend more time with them before we went back to the states. We went to a delicious ice cream place down by the water, which was the perfect way to end a great day of racing!

Thank you to my sponsors- Off The Front Multisport, Chobani Yogurt, Rudy Project and Endurance Shield. Also thanks to my coach Grant Holicky and the Apex coaching crew for pushing me daily in training and keeping things fun. Lastly, thanks to my family and friends who are always supporting me and encouraging me to chase my dreams! I have decided to focus all my energy towards Elite Nationals in a month, and with school starting on Monday I will unfortunately not be going to Chicago. It is a busy time of the year and I want to be organized and ready to go for my last semester of college.

Good luck to everyone with the rest of your race seasons!

Jessica

Disney World & Season Update

I just returned from a wonderful family vacation in Disney World. I was there for a week with my twin little sisters Hannah and Scarlet, older sister Emily, and my parents. I went to Disney when I was four years old, so it was awhile since I experienced the magic. Every day was pretty packed with training, roller coaster rides, walking around parks and fine dining. It was a blast, but very exhausting.

In Italy- Epcot. We all got Duffy Bears and went to each country to get them stamped. We are all four years old at heart.

Fireworks on the last night in the Magic Kindom. Sisters <3>

Before Disney training was going very well and I was feeling it. So, as vacation approached I was really looking forward to a recovery/lighter week of training. Although I don't feel rested and recharged per say, I do feel like family time is extremely important and I embraced the memories we created together. We visited the Magic Kingdom, Animal Kingdom, Universal Studios, Hollywood Studios and Epcot...in a week. We tackled one park per day, and left no time for sunbathing at the pool, but it was a blast! We saw some amazing fireworks and an electric parade with all the Disney characters on our last night there, which was my favorite part of the trip.

In China in Epcot. Love these hats.

In the morning and after the parks I got my training sessions in. I got to swim in a 85-90 degree pool that was 33.3 yards long (strange) and run on the nice flat roads that Florida offers in brutal heat and humidity. I managed to get through a few spin bike sessions indoors, but focused more on swimming and running for the week. Not to mention we walked about 100 miles! The heat and humidity were tough on all of us- we had to constantly sit in the shade and drink lots of water while at the parks, but it was well worth it!

Whole family with Chip and Dale at Universal Studios.

I am back in Boulder now for a week, then I head off to Kelowna to race on Sunday August 19th. This is my third year in a row going to Kelowna and I am really excited. It is one of my favorite races out there- beautiful venue, kind people, challenging course. I will be headed there with Chris this year, so the trip will be lots of fun all around. We both head to the Chicago triathlon the weekend after, which will be my first non draft race of the season! Our team (Off the Front Multisport) is sponsored by Chobani Yogurt and the Chicago Triathlon is a big event for us. It will be fun to see all the other athletes on the team and put on a good show for our supporters.

I am really excited for the next few weeks of racing! Oh..and school starts August 27th. Last semester of my undergrad (scary!). I am actually really excited for school to start as well. I have some awesome journalism courses for this Fall and am eager to keep learning. The balance of school and sport keeps me sane, and makes me a better athlete and student.

Hope everyone is enjoying their summer! 

Jessica

Blog post for VeloPress

Hey guys-

Check out my short blog post about race day nutrition for Life time Tri Minneapolis. Although I am not racing this weekend, I presented a race day nutrition plan for what I would do. Hope you enjoy!

FISU Triathlon World University Championships

This weekend I competed in my second FISU World Triathlon Championships in Yilan, Taiwan, a town about an hour outside of the city of Taipei. Two years ago the race was in Valencia, Spain, and I had such an incredible experience, so when I found out I was selected for this year's team, I was very excited and honored to be a part of it again. The group of athletes and coaches on this year's trip was fantastic- I got to know the other US athletes a lot better, and the coaches were extremely helpful in assisting us to have our best performances on race day. Overall, it was just a great group of people and I loved spending time with every member of the team.

The race conditions were challenging- very hot and humid, so all of the athletes were anticipating a tough day of racing. I stayed on top of my nutrition and hydration, making sure I was getting enough salt in my diet leading into race day. The food was very different in Taiwan, so I tried to stick with all the foods I recognized, and not try anything different before the race. I would have had lots of chobani yogurt if I could have traveled with it here from the states!

Race morning I woke up around 4:20 am (with no alarm!), and made some instant oatmeal, and washed it down with two cups of coffee. I headed out for a bike warm up around 6 a.m. with the other two US women- Kaitlin Shiver and Julie Rechel. Then we did a quick run warm up around 6:45 a.m. before heading over to transition to check in our bike and race gear. I was feeling good warming up, and getting excited to race. This was essentially my first race of the season after suffering from a heat stroke in Dallas and having to pull out of the race.

I checked my bike in, got transition set up and headed over to the swim start to warm up. After swimming for 8-10 minutes, I practiced the swim exit ramp once, and then found shade to relax and wait for the race introductions. The coaches gave us a pep talk, we shoved ice down our suits to stay as cool as possible, and then, it was race time! I was standing on the pontoon, looking out on the water thinking "Wow, I am in Taiwan. This is an incredible opportunity and lets make the most of it!" And then the horn blasted! Go time!

Swim: I was able to clear the chaos pretty quickly in the first few meters of the swim, and make my way to the front. Towards the first buoy turn around, I could see that a group of 8-10 athletes have put a small gap on the rest of the field. I felt smooth and strong and was able to get on the feet of a few athletes and get a great draft. Exiting the water after the first loop, I was in the back of a group of 4 swimmers and 3 girls were about 5-10 seconds ahead of us. As I ran back onto the pontoon I could see the other women ahead and swam hard to bridge the gap once diving in. The swim group strung out a bit on the second lap, so when i exited the water I was with 3 Canadian athletes and we were told by coaches that three were up ahead by 10-15 seconds. It was a long run down to T1, and as we entered the transition area, the other three girls were headed out onto the bike (Rabie, Shiver and Takashaki).

Bike: Half way through the first lap of the bike we caught the three riders and formed a pack of 11 girls. We worked okay together, but we could have been more efficient at times. There were some athletes who weren't working as hard as others, but that is always the case! We maintained a gap on the first chase pack, and entered T2 with about 90 seconds on the next group of athletes. I started to notice the heat on the 3rd (of 4) laps of the bike, so I knew it would be a tough run. My Rudy Project gear kept me cool and shaded from the sun.

Run: As we dismounted into T2, I told myself to relax, have a smooth transition and be conservative as I start running because of the intense conditions. My legs felt great as I started running, so I tried to maintain good form and stay relaxed during the beginning stages of the run. I saw all of our coaches out on the course in different places, so I divided up the run into sections from one coach to the next. Their support and encouragement was a major reason why I was able to keep fighting during incredibly tough conditions. The last lap was really hard, and there was no shade to hide from the sun. I am glad I put my Endurance Shield on before the race or I would have been scorched! I managed to kick it in for 6th place overall, and I couldn't be happier!

I feel like I had a strong race and I was solid in all three disciplines. After crossing the finish line, I gave Kaitlin a big hug and said "Take that Dallas!" We both had to pull out of the race due to the hot conditions a few weeks ago. Our team did so great- Kaitlin ended up 4th and Julie had a very strong run to come in 15th, giving us the lowest combined team score and the win for the team competition. This is the first time that the USA has won the team competition at FISU, so I am very honored to be a part of this victory.


I am really excited for the rest of the season after having a race I am really proud of. It is always a great feeling to see hard work pay off on race day. A special thanks goes out to our coaching staff- Steve Kelley, Jennifer Hutchison, Brent Hamula and Brian Hughes. You all were so helpful and made the trip stress free and tons of fun. Also, thanks to my sponsors for your support- Off the Front Multisport, Chobani yogurt, Rudy Project, Endurance Shield and Sugoi. And last but not least- Congrats to our entire American team for kicking butt! This was a trip I will never forget. :)

DNF in Dallas

My triathlon season started off on a low note this past weekend in Dallas, TX. I was really excited to get back into racing, and eager to see where I was at after some solid weeks of training. After having a knee injury from October- January of this year, and finding out I had mono right after that, I was just happy to be training consistently again, and feeling like myself!

Unfortunately, I had to pull out of the race towards the end of the bike due to heat. I stopped sweating, couldn't get any fluids down, and then started throwing up all the fluids I had consumed earlier in the day. After 4 IV bags at the hospital, I went back to the hotel and spent the rest of the night in bed. It was a really tough day, and I think a lot of athletes experienced challenges from the weather conditions. Congratulations to all those that were able to get across the line. I was really bummed about my first DNF ever in my triathlon career, but realize that this is part of racing and I will have many more races to compete at.

I leave for Taiwan in a couple of weeks and am really excited to race again! It will be hot there, so I am planning accordingly and trying to get my body ready for the challenge.

Stay hydrated!

Jessica

Racing season is here!

Can't believe racing season is already here! Well, almost! Time flies.

I met with my coach a week ago to discuss my race schedule and I am excited for the next few months. I am planning on starting my 2012 season with Mazatlan on April 21. After overcoming a knee injury, and mono, I am really happy with how training has been going the past few weeks. Consistency is the name of the game, and not being able to have that was the most frustrating part of my off season. I was unable to really put consecutive solid weeks of training in because of injury and illness. Now, I am enjoying training pain free, trying to stay healthy and seeing improvement each week. 

This year I will be racing for the Off the Front Multisport Team presented by Chobani . I am really excited about our awesome group of athletes and great sponsors! We will be supported by Rudy Project, Sugoi and of course, Chobani yogurt! Yum. It is a brand new team, and I am really honored to be a part of it. 

I read an article recently written on Laura and Greg Bennett in Inside Triathlon magazine. Holly Bennett did a phenomenal job of profiling these two amazing athletes who are also incredible, down to earth, happy people. Something that I took away from this article is that we should really be enjoying the process and focusing less on the result. I think that many athletes get caught up in wanting to be successful and wanting to have good races, that we lose sight of staying in the moment and enjoying the journey. It sounds so cliche, but it is so true. I have really tried to focus on the reasons I do the sport, stay grounded in who I am as an athlete and a person, and have tons of fun each day. 

Hope everyone is doing well! Stay healthy and happy.

Jessica

Looking on the bright side

The past few months have been a challenge. My last post discusses a knee injury I was battling for awhile, which I have now overcome! I am so happy to be running, biking and swimming with no pain. Now my main focus is to continue with all the strength work, specific exercises and stretching to remain injury free moving into the 2012 season. It is evident that these little things are really quite important in remaining strong and healthy throughout the year.

Shortly after my knee pain subsided, I got some blood work back that I had gotten done over Christmas break in Connecticut. Unfortunately, I found out I had mono, dampening my spirits after finally putting an injury behind me. It was pretty surprising to me because I was feeling fine. I had been sick for a few days over break with a fever and extreme fatigue, but my last week of vacation was great and when I arrived back in Colorado, I expected that things would keep moving in the right direction. 

I continued training for about two weeks, monitoring how I felt everyday, and continued feeling completely fine. The only struggles I had were related to adjusting to altitude: It tough breathing during training etc. Then, after those two weeks, I was hit with a wall of exhaustion. I had to put on the brakes, take care of myself and be smart. I took a few full days off, and then did some very easy training and have slowly eased back into things since.

It is amazing how much you appreciate your health when you finally get it back after a long recovery from an injury, or after a long period of being sick. It makes me realize that I should be very fortunate for what my body allows me to do week after week, year after year. There is nothing fun about having to take time off or listen to your body and just rest because we all want to be out there getting it done. It is in our nature. However, sometimes in the face of adversity we learn a lot about what is important, and we come out on the other side stronger and a better person because of it.

On to 2012!

Happy New Year.

My holiday in CT has been very relaxing. Spending time with family is always special and I have enjoyed the past few weeks. Well, I have enjoyed the family part, but I could do without the sub 20 degree days and gloomy weather. I am certainly no longer an east coast girl. 

It wasn't a white Christmas, just a cold one. We opened presents, had a big breakfast, let our bellies digest, then went out on our annual Christmas day run. We sat around the fire, played games, laughed and enjoyed the spirit of the holiday season.

I saw a brilliant chiropractor here in Middlebury, CT on Saturday, and then again on Tuesday who finally got to the bottom of the knee pain I have been having since mid November. All the things I have been focusing on are important (hip stretching and strength, glute strength etc), but these weren't the reasons for the knee pain I have been experiencing. I guess sometimes it takes awhile to figure these things out!

The doctor I saw on Saturday explained to me that my patella is not tracking correctly on my left knee. Based on my history, and the pain I described, he determined that I have patellofemoral syndrome, or Chondromalacia. He showed me as I contracted my quads the huge difference in the direction my patella was traveling from my right knee to my left knee. 

My patella on my left knee is tracking horizontally across and out towards my IT band, instead of straight back. The doctor determined that this is due to a very weak/ non existent vastus medialis (VMO) muscle, and a VERY tight and irritated IT band. This has caused irritation in my knee and cartilage damage as the patella tracks incorrectly.

Since the initial appointment I have been diligently foam rolling my IT band, doing strength exercises for my VMO and avoiding all other activity. Well, I have been doing strength training and core work too, and swimming with a buoy in the endless pool at my neighbors house, but it feels like I haven't been doing anything. I see the doctor again on Friday and the goal is to be back riding on Friday and running on Wednesday the 11th. 

The past few months have been a roller coaster of emotions- patience then frustration, perseverance then anger, at ease and then sad.  I certainly don't feel very fit, and that freaks me out, but I am making changes and am becoming a different athlete- physically and mentally. Dealing with challenges is a reality in this sport, and it has taken me a few emotional breakdowns to realize that there is no need to complain, that I will overcome this injury, and that 2012 will be a good year if I continue to look at the positives.

Jessica

"The Triathlete Syndrome"

I met with my coach recently at the gym and learned some really valuable information about myself. Often times, we are so caught up with swimming, biking and running that we don't realize the little things that can add up to big problems.


As far back as I can remember I have had lordosis, a curvature in my spine that causes me to look like I have a stick up my butt when I walk and run. This is something that is pretty common, but has presented me with some problems in sport. 


My coach is the first person to really pay attention to these small details and pinpoint some very important areas of weakness in my body. Throughout the years, the weaknesses in my posture, and core, and tightness in my hips has basically shut my glutes off. I have managed to get by through compensation, but a month ago, my knee gave up on me. It was my body's way of telling me that changes need to be made moving forward. 


My homework these days is to stretch and strengthen my hips and squeeze/activate my glutes constantly.  I am also trying to focus on tucking my core under to eliminate the lordosis in my spine at all times. Seems like pretty basic stuff, but I think that these little things will help me make huge leaps forward in the future. Glutes are the powerhouse in triathlon, so if I can get mine to work then I will be a stronger and more efficient athlete all around. Hopefully all of these things will add up and eliminate the pain from my knee that has been lingering for the past month.


The tight hips and weak glutes is often called "The Triathlete Syndrome," and is very common. Not so common, however, is people's focus on improving these imbalances and weaknesses to become better athletes. No one wants to spend time everyday stretching and fixing tiny little imbalances in your body- it hurts and it's boring. However, my coach believes that these changes will get me to a place I haven't been before- running and biking more efficiently with my glutes behind me and in turn, getting less tired from workouts from compensation. With this, all things should fall into place because I will be able to build volume/ intensity, recover and repeat for fitness gains.


Sure, I would love to be out running, but until I can make these changes, I will continue to compensate and put strain on my knee from weaknesses in other areas of my body. In the meantime, I still have plenty of options to get my endorphin fix each day and I am confident that in 2012, my body will be stronger and more efficient than ever.


Here's to a strong behind in 2012!




Jessica

Off Season Update

Tomorrow I am headed to Boston to visit my older sister Emily. After a weekend there, I will be back in CT for a week to celebrate Thanksgiving with family. I am extremely excited to spend some time with everyone.

Recently, training has been going well. I am in a "maintenance" phase, just continuing to train without much intensity, getting ready to ramp things up come December 1. I have been in the gym a lot trying to get stronger, especially in my upper body for swimming, and I have already noticed a difference in the water. I have learned a lot about myself through doing strength training and found specific areas that are weak and need serious improvement over the next few months.

Unfortunately on Friday last week, I was riding Flagstaff (a tough climb here in Boulder), and hurt my left knee. I ran off the bike and was completely fine, but while swimming on Saturday, I began to experience some pain on the inside of my knee cap. I didn't think anything of it, iced it, ran long Saturday, rode Sunday, and then realized it was something that needed to be addressed. I got in touch with a very knowledgeable physical therapist here in Boulder (Bob Cranny) and he gave me a plan of action for healing my knee. Apparently while climbing on Friday, and standing up often while climbing, my hip was internally rotating putting pressure on my knee, which caused some inflammation in my patella tendon. Since I decided to address the issue so soon, it shouldn't be much of a problem. I have to take some time off from running, ice regularly, and just take good care of it for now.

At first, I was very frustrated by this situation, but my outlook shifted towards optimism when I realized that I am not racing anytime soon, and that, like my mom said "we are defined by how we deal with obstacles." I am going to start working with Bob when I get back from Thanksgiving break on eliminating imbalances, and taking a holistic approach on strength training. Every athlete deals with injuries at some point in their career, so I plan on kicking this one in the butt and getting ready for a great 2012.

Chris and I visited the OTC in the Springs this past weekend. We went down to visit Ryan Bice, a great friend of ours who transferred from Boulder to UCCS to be a part of the ETA (Elite Triathlon Academy). It was great to spend some time with him and the other athletes that are a part of the team- Kevin McDowell, Kelly Whitley and Johanna Gartman. We did a nice hard swim Saturday am, a longish run, and then we did sauna sessions with ice baths in between. We had so much fun and really enjoyed training with some people who are extremely talented and fun to be around.

Hope everyone has a wonderful Thanksgiving and holiday season! Stay healthy and be happy.

Jessica

Myrtle Beach Race Recap

So, this weekend was a tough one...

After Buffalo, I wasn't feeling great and my body was beat up, but Thursday last week I started feeling good during training sessions, so I decided to race again. I was excited for Myrtle Beach, SC because I heard it was a great venue, I had never been to the state before, and my dad flew in to keep me company and be my support crew. Even better, my body was feeling great the few days leading into the race. All in all, I was anticipating another solid race since Buffalo had gone well. However, as we all know, racing doesn't always go how you hoped it would.

Unfortunately, yesterday was one of those days. At the first buoy during the swim, I got tangled in the buoy chain and literally couldn't escape. I saw the pack swimming away from me, finally muscled my way out of the hole, and continued fighting to get back. I have been swimming since I was two years old, and I actually was scared of drowning for the first time in my life. It wasn't just the aggression around the first buoy, but the fact that the physical barrier was holding me under. I wasted a lot of energy trying to get loose, and losing the group changes everything.

Coming out of the water I hustled, had a good t1, rode the first two laps solo on top of my shoes, and eventually got caught by a group of 2. We worked pretty well together but a group of 4 or 5 caught us with 3.5 laps to go. With all of us together, we actually made up some time on the front pack, but it wasn't much, so heading into t2 we still were down 2:30.

On the run, I felt okay, but nothing like Buffalo. I had some side stitches but I kept fighting, determined to get to the finish line. It is unfortunate when situations happen like being caught in the swim buoy, because it doesn't matter how much you have prepared, or how fit you are, it is out of your hands.

Similar to the situation I experienced yesterday, the crash in Buffalo could have affected me as well. Fortunately, I was able to weave around the crash and stay upright. Every race there will be factors you can't control, so it is just about dealing with them, learning from them, and continuing to fight your way to the finish line. Now, if I get tangled in a buoy again, I will be able to handle it better!

It would have been nice to end the season on a better note, but I am glad I went down to Myrtle Beach to show my commitment to racing. It is tough to travel at this time of the year with school, but every race is so valuable, not for the result you get, but for the learning experience.

I may race in Phoenix in a few weeks at the Amica finale, a sprint non draft event, just for fun! 2011 has been a big transition year, and I am happy to be healthy, both physically and mentally, and pleased with the progression I have made over the past six months. It has been a slow process, and required a lot of patience, but I know I am headed in the right direction.

All for now,

Jess