2016 and 2017

So, 2016 was set up to be a completely different season than the usual - instead of early season footraces, a big triathlon or two in the summer, and then a fall half or full to finish it off, I decided to travel to expand the season into Florida 70.3 in April, Timberman 70.3 in August, and then a fall 70.3, either Austin or Arizona.



The season started off strongly enough, with an usually mild winter (I RODE my BIKE on CHRISTMAS!) that made early season training easier than usual. I even somehow managed to obtain THREE amazing sponsors.

Florida 70.3 went fairly well with my best triathlon swim ever despite my OWS experience of the season consisting of paddling around in the lake in my skin suit for 15 minutes the day before, my first ever penalty (don't even talk to me about the new draft zone), and the fact that it was EARLY APRIL. Only real complaints were the run (a personal worst 13.1 time, HIM or open half-marathon) and the fact I got my fourth 6:50 70.3 in a row. For real. LOL!




After Florida, I got sick and admittedly struggled after that in one way or the other the rest of the season. My Time Trial series was unusually slow, although I did get a good day and squeaked out a four-second PR. I DNFed the Hague HITS Oly after not being able to swim against the foot-high waves in Lake George that morning. Not panicking was a huge improvement but it was still frustrating after all the hard tempo and interval work I had done to speed up for it.

The Mini-Tris went the same way - my fastest time was three minutes off my PR from last year - when I wasn't working speed at all.  In the middle of all this, my training (especially my running) was not going well at all a majority of the time.



The final nail in the coffin for the 2016 season was when I found out within the space of 24 hours (not exaggerating) that I would need extensive and very expensive dental work, I had not one but two close family members coming home for end of life palliative care, and my responsibilities for one of my clients was changing and would likely include my first business trip in seven years in August.

So like that, Timberman was out and my coach and I powwowed and decided to use August as a month off reset to take care of shit and get my mind (and hopefully non-cooperating body) back into it.

The next week was Ironman week, at least here in Lake Placid and I felt that itch. It started as a "huh, maybe that will truly set 'reset' and fresh start" early in the week and by Sunday night the voices were whispering in my head and I  knew. I was being called again.

So this morning, on the exact 5-year anniversary of my signing up for my first Ironman, I plunked down my crying credit card for Round Three.




Ironman whispered, and I am answering its call again.

Mohawk-Hudson Marathon Race Report

After IMLP, I pretty much put away the bike and swim goggles for the year. (it's now mid-October, time to put the bike on the trainer, and I've literally only rode the TT bike once since the race, and that was for the last Mini-Tri.) Instead, I ran mileage that I had never seen before. Seven runs a week, Two in one day once a week. Fairly tame stuff for most marathon runners but for me it was a huge step up. Mentally, it was super-tough because NONE of my training runs went well. MAF was a lot of walking, long runs were impossibly slow and painful, etc. Coach Jenni had to ask me three or four times before I would even suggest and goals for this race.

So pre-race goes pretty much according to plan - had a ridiculous amount of pasta and moderate amount of wine the night before, bed early, and of course didn't sleep well. (I don't usually get nerves before footraces but I really had no idea how this was going to go down.)

Get to the start line plenty early and all of the wetting-down and adjusting of the HR strap isn't working to get a good reading. Considering my race plan is by HR, I'm unhappy but also unsurprised - the damn thing has been giving me trouble for about two weeks, and a new battery didn't help. So I think for a bit and decide to hang with the 4:15 pacer and see how it feels. I'm definitely nervous about running a freakin' MARATHON without heart rate data. Also, this means that my lovely coach will have no HR data for any of my big footraces this year. Lovely.

Me with our awesome pacer. Sorry for the blurriness!

Gun goes off and legs feel good. A group of hysterical guys from Jersey join in and we're giving each other shit. (I earn their respect when they give me hell about something - I don't remember what - and I reply with "Just remember what my elbows and fists are level to. Just sayin'.") I keep an eye on pace to make sure our pacer isn't doing anything funky, but she is ON IT. Watching both Garmin distance and the mile markers to make sure we make up any extra "distance" from not running tangents perfectly.

The 4:15 crew. And yes, he DID look like Vin Diesel. No, I did not mind.

The first ten miles feel great, but after that it starts to feel not hard, but definitely like work. My boys notice and one of them goes, "How you doin', Frodo?"

"Hurting, man."

"We ALL hurtin'."

It is great to come upon the 13 mile mark but it's also a feeling of "Oh shit, I'm only HALFWAY there." I can't wait to get to mile 16 and start the 10-mile countdown.

I look like I'm lost but am looking for Dr. Z. to grab more gels.

Around mile 17 or 18 we get off the lovely bike patch along the river and onto the road in a not very nice or picturesque part of town and this is where it gets REALLY hard. Even the pacer slows down, although that was part of her plans - fast on the bike path, slower on the road. Also, we have to run in single file which is making it even more awkward. I am SO tempted to hold up and stop and this is where having a race crew was so helpful - I knew the boys would NOT let me fall behind and I desperately wanted to stay with them, and that kept me going through those miles.

The pain is real.

Also, at this point it is unseasonable warm - mid-70s. However I'm handling the heat well. I think I've finally learned how to race in at least moderately warm temperatures. It's a start. Around mile 19 Vin Diesel dude says "I'm not sure I'll make past mile 21" and I'm so busy focusing on the pacer's back and just moving forward that I don't notice when he and the other guys drop away. Mentally it definitely wasn't a good thing but I just focus on short term goals - make the Garmin mile marker, make the race mile marker, another .2 miles to make for an even number of miles to go, etc.

Finally we're back on the bike path, although not as scenic a section, and I am hurting SO BAD. I'm not tired (15 hour IM anyone?) and not breathing hard, but my legs are just SHOT and feel like cinder blocks.

At mile 23, I finally have to walk and let the pacer go. Unfortunately I learn that while walking is GREAT recovery for the cardiovascular system, it doesn't do a damn bit of good for shot muscles. I hobble forward a bit and then try to jog. My goal for the next 5K is just to keep it under 11 minute miles. (One of them is CLOSE - 10:59.) Dr. Z, who I've seen off and on on his bike is now pedaling right next to me cheering me on and keeping me going.

I love everything about this photo - that expression with the sad wave, the ambulance, the runner off on the side collecting herself. The last 10K of a marathon is BRUTAL.

Finally I make the last turn and somehow find a way to get back at 9:00 pace for the last bit, which seems to stretch on FOREVER - I hit 26.2 "Garmin Miles" in 4:13, keep running and running, and FINALLY a quarter mile later pass through the arch and of course go down. (Sorry no pictures like I usually have but the finish line was so crowded Dr. Z couldn't get a photo of it.) I'm immediately hauled into a wheelchair and for those keeping count yes that's two A races I had this year, both ending in a wheelchair. :-D

I got out of the wheelchair pretty fast, but this was definitely the most pain I've been in post-race. My legs just felt like they were on fire and I may or may not have shed a tear or two from it. The limiter of the day was definitely muscular endurance, which is good to know and something to work on next season.

And with that, a breakthrough season of PR after PR is over. Happy to sit on my ass for a few weeks and devise crazy new goals for 2016!

Time: 4:16:57 (9:49 official pace, 9:40 Garmin pace with extra distance) - Ten minute PR!
41/78 AG, 752/2111 (Yes I place worse the longer the race is, LOL!)

2015 Mini-Tri "World Championships" Race Report

While I usually wouldn't bother writing a race report for a Mini-Tri, Dr. Z. was sherpa-ing since he raced the day before and photos + wearing a number = RACE REPORT.

Mentally I wasn't into it at all heading there thanks to some other issues I have going on right now (that I may or may not end up talking about). I packed up my stuff after work and just hoped that once the gun went off I'd find my racing happy place.

Totally unplanned superhero pose.

Set up my transition and got in the water almost immediately after putting on my wetsuit because after what was a cold, rainy week last week has turned into blistering hot, sunny weather.

Right before the gun - found my smile.

The gun went off and I actually immediately found feet - a true rarity for me because I swim so slowly. I actually was with a group the entire time. I wish the feet I found had been a bit faster but in general was happy with my swim, especially when I came out of the water right behind my friend Bill. As it turns out I swam a 10:08, which was okay but I really thought I had broken 10 minutes.

T1 went really well - my wetsuit didn't stick (for once), I didn't lose my balance trying to get on my shoes (for once), and I was out of there in a smoking 71 seconds, making for a very happy IronHobbit heading out onto the bike.

The bike course was different than usual thanks to construction on River Road. Instead of doing the usual loop from 86-River Road-73, we went down 86, turned around right at the construction on River Road, and climbed back up the Three Bears. Ooof. I felt great for the first half despite the legs not feeling very spunky and thought I was holding my own, but at the turnaround I saw that Bill was right on my tail. I've been beating him on the bike this year, so that's when I started thinking my ride wasn't that great after all. We hit the Bears and that's when I REALLY feel the effects of basically sitting on my ass for three weeks straight. I get passed by a group like I'm sitting still.  When my friend Anna (Bill's daughter) passes me on the bike on the way to T2, I really feel that I had a lousy ride since she's a runner who usually smokes me on the run after I crush her on the bike. As it turns out, I still rode under 39 minutes, which while it's hard to judge because of the changed course, I was second AG  and top third women for the ride. (I would find out later that Bill and Anna both had breakthrough days.)

LOL at this expression. 

So I hit T2 and although I THOUGHT I was really quick, my time was 37 seconds, which is slow for me at this race. Still - a total of 1:48 for both transitions isn't too bad - I try to keep the total under two minutes.

Heading out to the run was really ugly. My legs felt like crap. I just told myself "run as slowly as you need to, just don't walk) - a fine strategy that will still get you a good split in an Ironman (or even Half Ironman), but not in a sprint. Although I beat Anna out of transition she flew by me right away (totally expected even on a good day), but I had hopes I could catch Bill, which I usually can if I don't beat him off the bike. (For the record, Anna is not in my AG and Bill obviously isn't even the right GENDER, but I like using people as "carrots" during sprints to get myself to hurt as much as possible.) I finally see him near the turnaround, but I haven't really put any time into him. I'm so happy to see that cone because the way back is almost all downhill. I'm able to pick up my speed, although I don't pass anyone, but never even SEE Bill. I cross the finish and am SHOCKED to read 1:16 on my watch. Bill usually comes in around 1:20, so I was thinking I had a very slow day.

Just finishing. (Actual run pics were all blurry because of the low light.)

After nearly collapsing (as usual), I drink my Osmo while cooling my legs in the lake. Chatting with Bill, I found out that he "felt good" today and as for Anna, she had a major breakthrough ride. Good for her - her entire FAMILY are amazing triathletes. Unfortunately although it was my second-fastest time ever, my age group was really deep and my always-slow swim cost me a podium spot. (3rd place girl was less than a minute ahead but out swam me by a whopping-for-400-meters two minutes). A time that would usually have me second or so landed me 4/6 for my AG. Hat tip to all you fast ladies!

All smiles post-race.

And with that, the triathlon season comes to a close. I can't complain about a season that saw me PR all distances I did - Olympic, the Mini-Tri (by a HUGE two minutes), and Ironman by nearly an hour.  Next one will be the Florida 70.3 in April. (And if you think I'm terrified of a first triathlon of the season that's a Half, my first OWS of the year, and probably not even wetsuit-legal, you would be correct. This will FORCE me to work out my swim problems.)

Next up, the Mohawk-Hudson marathon. Fall is is for RUNNING!

IMLP Race Report - The Run

So I head out on the run and although my stomach feels awful, my legs feel....amazing. Ridiculously so. Unlike last time where I had to mostly walk the first couple miles, I'm immediately able to break into a trot and hit my target HR.

I do walk through the first aid station, still in troubleshooting mode and going to my "Upset Tummy" nutrition protocol: Water and pretzels. Unfortunately the pretzels really dry out my mouth and I can barely swallow them down even with the water. However, I'm able to keep on running despite knowing the bill will come due, and those first 10km go BRILLIANTLY.  I'm hitting my HR (except walking through the aid stations trying to fix my stomach), and the mile splits I see are making me happy indeed. I see a SUB-TEN mile at one point.

Unfortunately I start slowing down after the first River Road turnaround. I manage to make the first loop in under 2:30, putting me in place for a big IM marathon PR, but things have gotten UGLY. I spent the first three or four miles or the second loop mostly walking while literally holding my stomach.

At mile 16 I stop at the medical aid station and ask if they have anything they can give me. All I end up with is Tums (which I had on me anyway, but I took theirs since they hadn't been in the sweaty back pocket of a tri top all day). The Tums didn't help much, but I meet this IMLP's "Ironman Run Buddy." She's sitting in the tent with stomach issues of her own after crushing the swim and bike, we get to talking, and decide to work together to minimize the carnage.

We talk about everything, run when we can, walk when necessary. Peeks at my Garmin (which thankfully wasn't showing pace) tell me that any HR over MAF-5 is tummy no-no. I keep trying different foods and drinks at the aid stations - the chicken broth literally makes me gag, the acid from the orange slices makes my stomach hurt more. (All things that had fed me well and gotten me through my first Ironman marathon.

We see a lot of other walkers while we're going - not too unusual at this point, but I see people who I know and usually finish in sub-12, and several people we speak to are usually Kona finishers but having too many stomach issues to run. So I'm not going to "blame" the water, but there were definitely more stomach issues this year than in other years.

At the last turnaround on Mirror Lake Drive, I have been almost all walking when I look at Garmin again and realize that if I run the rest of the way I'd still get a marathon PR. I manage to run at a walking pace and it is probably the hardest couple miles I've ever jogged.

I really am there with my Ironbuddy about to do our last out-and-and back on Mirror Lake Drive

I hit Main Street and it's time to take the right into the Oval instead of the left to do another lap - just like last time, it doesn't feel like I can already be done. I get this stupid huge grin on my face and we entire the Oval of Magic. My run buddy runs ahead and I can't keep up, but it is still the most magical 200 meters of my life. I see the lights and the finish arch and start pumping my fists as Mike Reilly calls me an Ironman for the second time.

Heading to the finish - realizing a marathon PR is in reach.

At the finish line, I just have nothing left and collapse. I am immediately put in a wheelchair and wheeled to Medical. My friend Hannah, whom I haven't seen since she was in single digits, is working the finish line and sees me to the tent. The doctors in Medical are amazing - they check my weight, take my vitals, and give me a prescription anti-emetic which allows me to at least start drinking a Sprite again. They didn't think an IV was necessary, which was fine by me since I have lousy veins. After a while, I'm feeling better and my legs are cramping up painfully (immediately lying down after Ironman = OUCH), so they let me sign myself out. I assume I've been in there for 15 minutes or so, but Dr. Z., who has been waiting outside, informs me that it's been closer to an hour. Wow.

After that, I am happy but completely wiped, so unlike 2012 when I stayed and partied at the finish line, I miss my first late-night finish line since I've moved here and just go home. And that's the story of how I managed a 51-minute Ironman PR despite the heat and as one friend so awesomely put it, "being poisoned."

Although a bit disappointed that I didn't meet my "A" goal of sub-15, I am very happy with how I never gave up trying to troubleshoot my GI issues, even though they started early in the day and I fought them for a good 13 hours. I feel like it shows how much I've grown as an athlete. After 2012, I swore I was a "one and done" bucket lister, but while Ironman is definitely NOT on the books for next season, I can see myself coming back in a few years to give it another try with the run I know I have in me.

IMLP Race Report - The Bike

So I fly down Colden and then just try to settle. I see people out of their saddle climbing up Cascade Pass, and I think to myself, "They do know there's 110 more miles, right?" I keep my watts on the low side the entire first half of the first loop. And by "low side" I mean 20 watts below target. Sounds crazy, but with the back half of each loop being 20 miles of climbing, I want to play it extra conservative. I'm passing a lot of people and feeling good and "in control" - a rare feeling in an Ironman. The only issue is that my stomach isn't very happy. Not nauseated, just a bit queasy and super not interested in eating. I usually look forward to that break every 15 minutes to sit up and soft pedal a bit, but this time I kind of groan when it's time to eat.

All smiles starting the ride.

When I start climbing up from Jay, I'm definitely happy I kept it so easy the first half of the loop. I make it up Papa Bear with my cheer squad going nuts, and stop at special needs with a blistering (for me) 3:43 split for the first loop. However, I know that I'm in trouble with my stomach. As it happens, my friend Jeff is working Special Needs and I get to wave my tampons all around him fishing out my Pepto tablets, which I'm SO SO glad Coach Jenni convinced me to bring. (I usually don't have GI issues, so don't carry them as a rule.) I decided against the Pringles, figuring that since they don't sound any more appetizing than my usual wafers and chews I might as well stick with what I've been using in training.

Bombing down Colden to start the second loop.

I go around the Hot Corner by Lisa G's where they're blasting "Shut Up and Dance" (i.e. the song I've been playing on repeat this training cycle) and between that and my split I'm feeling pretty happy despite the Thunder Down Under in my tummy.

I nail the Cascade Pass descent even better than the first time. (I found out later when I looked at the data that I hit 44 MPH. Holy CRAP.) This makes me very happy as I am a descending wuss usually, but today I fly by people both times.

When I hit the flats from Keene to Ausable a second time, I'm definitely not feeling as perky. I've been on the bike for 4.5 hours, still have another 20 miles of climbing after I finish this section, and in addition to having to force food down it's getting really hot.  I start spending a lot of time up on the pursuit bars, my watts are going down, down, down, instead of the original plan to raise them up to target power, and in general I'm quite miserable.  I'm so relieved every time it's time to stop at an aid station for ice cold water down the back and in my Aerodrink.

A little blurry, but definitely not quite so happy here.

My stomach is getting bad enough that I switch to water - I just can't stomach Skratch anymore, and my eating is getting further and further apart. I finally give up at mile 90 as I don't want to puke while climbing and hope I can get calories in on the run. In addition, I don't even want to think what's going on in my shorts. The whole plan of Magic Bike Shorts and chamois cream didn't take dumping water all over myself into account and there is Major Chafing.

Those last 20 miles definitely have a lot of tears. My friends Darci and Billy scream up a storm for me while I climb the Wall, which definitely helps. By the time I finally cross the timing mat, I just burst into tears. Again. My friend Diana is working transition and gives me a much-needed hug and helps me to my bag. (This is why I'll always do IMLP despite the insane bike course - being a local is amazing.)

Coming to the timing mat. About 10 seconds from bawling. Ironman is HARD.

Bike: 7:51 (45 minute PR), 86 AG, 501 Woman, 2009 Overall.

In T2 I change into my run shorts and get out of there pretty quickly, as always ever so grateful to be off the bike. Although I still put on my Fuel Belt with my Skratch and gels, I already know I'm probably not going to touch it at all.

T2: 5:42 (Whopping-for-transition 4 minute PR thanks to my complete mental breakdown barely making the cutoff last time.)

IMLP Race Report - The Swim

Alarm went off at 4:00. I slammed down my first cup of coffee and got dressed, my kit carefully laid out the day before, of course. Because of all my OCD prep work, it didn't take long to be ready to head out the door, special needs bags, pump, swim gear, and breakfast in hand.

First stop was body marking. Just like 2012 I ate while the dude got busy with a Sharpie. I may or may not have spilled more than a few grains of rice on his head. 

Next stop was transition. This took approximately 234,029 times longer than it should have because that short valve on my rear tube was just not cooperating. After multiple tries that resulted in deflating it entirely, I finally got it up to 90 PSI and was good to go.

After that, I met my good friend Wes near the beach. We started together in 2012 and although he would be seeding himself further up than me in the new "streaming" start, it was good to see him before the race. He does the race every year and his calmness definitely helped me.

Pre-race is always better with a friend.

After kicking around and chatting for awhile, it was time to get in the water and then line up. I took one last photo with Dr. Z., gave him a kiss, and dove into the sea of people massed around the beach.

This IS his happy face.

I waded into the water and while the temperature was just fine, I got an inkling of the first major issue of the day. The water was completely contaminated from the fire the night before. They had tested the water that morning, but it was brown and had a scary chemical taste. I went right into troubleshooting mode but the only things I could come up with were "Rinse out your mouth with Skratch the second you get on the bike" and "Try to swallow as little water as possible." I was unhappy, but didn't freak out, which is a big step for me.

My massage therapist Tim managed to find me in line (I have no idea how he did that), and I got one last friendly hug before the wait began. The cannon boomed and...

,...nothing.

I had seeded myself near the front of the 1:45-2:00 group, and we didn't even move for the first five minutes or so, which seems an eternity when you're waiting to start an Ironman. After 15 minutes we finally hit the water, and it was the most insane battering I have ever taken in a race. I was also having trouble getting into the right mindset. I was totally over swimming before we even hit the first turnaround. Yes, I was near the buoy but I just couldn't find a good way to get around or away from people.

One thing I love about the IMLP swim is that you can slowly hear Mike Reilly's voice get louder and louder as you get closer to shore. I was so happy to finish my first loop but also not looking forward to having to do a second one. I wasn't tired or anything, just mentally not in "GRRRRR" mode and sick of all the contact, not to mention the disgusting water.

The second loop I tried to put a little more "Oomph" into my stroke and find feet, all part of my race plan, but while I "dated around" I never did find any feet that really worked for me.

When I finally hit land again and saw 2:03 or so on the race clock, I was horrified and pissed. Although it turns out I had PRed by a few seconds, I had misjudged when I got in the water and thought I had swam a 1:50.  Swimming about the same as 2012 was still very disappointing giving my open water times in training.

Matters weren't helped when my wetsuit got stuck and even the peelers had trouble, which used up more time. In fact, the band of my lap watch (which I was using for race time) got messed up, and since it was no longer displaying the race clock properly anyways, I handed it off to Dr. Z. as I ran towards T1.

I look pissed off (I am) and 50 (I'm not).

Swim: 1:46:18, 96 AG, 593 Women, 2208 OA. (Yes, I know. One of the last out of the water.

So grabbed my bag and ran into the change tent. This year I decided take the time to wear the Magic Bike Shorts and use chamois cream in hopes of being more comfortable and minimizing damage to the undercarriage. It made for a very slow (for me) transition, but my helper was awesome and got me out of there as quickly as she could. Unfortunately I did have to wait for my bike a bit, but soon enough I was rolling. Quickly rinsed out my mouth as planned and on my way for a little 112 mile spin.

T1: 7:53 (The only split I DIDN'T PR.)

The More Things Change...

WARNING: This is yet another talky post that's just a wall o'text, so feel free to skip past.

Wow...the past month has just been a whirlwind. I worked absolutely crazy hours while training my tail off. So, 2015 has started and while my last post hinted at changes, so far I haven't made many.  But let's do the tally for at least where triathlon is concerned:

What's Stayed the Same (Good):

• I'm a Skratchlab Taste Agent again! I just found out tonight that my sponsorship has been extended another year. I'm SO excited to be working with this company again. They're funny, know their shit, and their products rock!

• I still work from home. This really is what allows me to train for Ironman. I mean, I definitely COULD do what most people do and train at Ugly O'Clock in the morning and Tired O'Clock at night, but I'm glad I don't have to.

What's Stayed the Same (Bad):

• I still struggle with making smart food choices. Not only do I seriously love junk food (COME TO MOMMA, fries, pizza, and chips), I'm an "all or nothing" person and am having trouble deciding on a path to follow. I need to either buckle down, pick one, and see how my body responds, or just start making better decisions (doesn't take a brain surgeon to pick the house salad over a side order of fries, for example).

• I'm also still struggling with insomnia. Part of this is due to the extreme stress of my job lately, but even when I take Benadryl my sleep isn't all that great most nights. I've been resisting going on a prescription for it and am hoping that cleaning up my diet and making some changes at work will help.

What's Changed:

• Training with Team Amazing Day - As mentioned in an earlier post, I changed coaches at the end of 2014 and the TAD way of training has seriously rocked my body. I've been sore for three months straight - totally in the good way.

• Swimming with Masters - Although technically this started last year, it began right after my last triathlon for the year so it was part of the "off-season" in my mind.  I've already seen so many gains from it. Unfortunately I'll only be going once a week this coming semester because of the new schedule, but it'll be a nice complement to the swims my coach is giving me.

• Training and Recovery Nutrition. One thing I've learned from TAD is that I was not using Skratch and nutrition enough (I had only been using them for super-long sessions). The same with recovery nutrition. Fueling myself correctly during and after even shorter sessions has made a huge difference in how I perform and recover.

What I Want to Change:

• My body comp. I put on spandex for the first time since September and it was a scary, scary sight. As I said above, I need to buckle down and choose a plan and stick with it. (The second option, just making "better choices," is too vague for someone like me.)

• My mental game. TAD has been awesome in this. They are always bringing us athletes amazing articles to read and think about in this arena. Still working on it though - just today Coach had to remind me to not look too far ahead. (Something that's literally part of my job.) Also working to take control and responsibility for my choices and life - Coach Katie has been instrumental in helping me realize that this is a very bad habit of mine.

• My swim.  Between Masters and TAD introducing me to paddles, this is the one item on the list I feel I have already put changes in place to make happen. I haven't seen any big changes yet, but I feel like I'm laying the groundwork for them.

• My Bike. Once again, I've already put in some crazy hard trainer sessions to this end. (And learned I've been doing single-leg drills wrong all these years.) My hip flexors and quads would scream their agreement. My other plans are bike camp in the summer with the team and (hopefully) a power meter.