Monday, April 17, 2017

Swim Challenge Complete!! VENI, VIDI, VICI!!


33,000 YARDS DONE and DONE!!

Last week I took on “The Bat Cap Challenge”! A Swim Challenge Week of some mega yardage; more distance than I’ve ever swam before in a week. Why you ask? Oh, I don’t know…who doesn’t like a challenge? We’re triathletes after all, we LOVE challenges! 33,000 yards is double that of any other week I've ever swam! By the end of the week I was certainly tired, but very happy and felt really good!

I don’t know very many other people who would agree to do something like this with me. It seems like one of those things that people would say, “Heck yeah, I’ll do it with you!” but then find excuses and no show. Margaret enthusiastically agreed, and was there for all six days of the challenge, even if it took me picking her up on the way to the pool! I was thankful she hung in there! Margaret is a sophomore at the University of Alabama, and a member of the triathlon team, but she swam age group swimming growing up, coaches little kids in summer league, and understands swimming! More than once I was so appreciative that she understood swim workout lingo. To someone who doesn’t do a lot of typical sets it can look like hieroglyphics!

Posing, but not POSERS! We did the yards!

I posted our daily workouts on the last post I made so if you want to see them you can find them here. 

Just a brief recap of the yardage:

Day 1: 5000 (we did 5100)
I felt great this day, and the main set of fast 200’s and 500’s was Margaret’s favorite of the week. I came home and ran 4.4 miles and had a good pace! Pretty happy!

Day 2:  5100 (we did 5100)
6 x 100 at Max effort in the main set took its toll. I rode 23 miles after, even though I wanted to go home and take a nap. That afternoon I felt like dirt! How was I going to do 4 more big swims? Took some Recover-Ease, and the next morning was back to new!!

Day 3:  4500 (we did 5000)
I don’t remember much about this day, we hit all the intervals and even shortened the interval on the pulling. This was supposed to be a shorter day, because tomorrow was the big day. No running or cycling after this day.

Day 4: 6400 (we did 6800)
Why you ask on the biggest day of the week would we add 400 yards? Margaret pointed out that if we did 6800 we would be at 21,000 for the week. Of course being over-achievers, we did it. Our main set today was 10x400 on a 6:30 interval. The goal was to hold pace. In other words, try and hit the same time for all 10. I thought about it the night before and decided I needed to hit 5:40-5:45 on all of them. I put on my Tempo Trainer, and concentrated on keeping my stroke long. I went 5:44 on #1 and #10. 5:40 on #2,3,4,7. And 5:41-5:43 on the rest. I was incredibly happy! Great day! Came home and did a ton of housework and felt fine!

Day 5:  4000 (we did 6000)
Again here we go into the Over Achievers Club! Good main set today (this was one of the workouts that I took from Krista’s challenge week). This day included something that we did a COSST called a Locomotor. 25/25, 50/50, 75/75, 100/100, 75/75, 50/50, 25/25 – it’s a continuous swim going fast/easy, we wore fins. Makes an 800 go by very quickly and keeps you thinking! Ran 3 miles when I got home, and again was trashed that afternoon. Only one more day!

Day 6: 5000 (we did 5000)
The pool doesn’t open until 7:30 on Saturday, so we got a later start than usual. We were planning on riding at 9:30 with the Alabama Triathlon Team so we needed to get done. Rode another 23 miles after, and I felt like I was bonking at the end of the ride. I don’t eat breakfast before we swim at 6:00, and if I run or ride after that an energy bar usually does the trick. I think the reason I felt bad this day was because of the later than usual swim start time. I should have had more to eat on the way to the ride. Lesson learned.

Still smiling after 6800 yards! TRISWIM to the rescue!

We asked someone to take some pictures of us when we finished to commemorate our Challenge, unfortunately she seemed afraid to get too close to the water and the pictures are a little blurry. Margaret is officially a TRISWIM fan now! We would be smelling like a bottle of Clorox had it not been for the shampoo, conditioner, bodywash, and lotion!! Use the discount code: "AMBFRND17" for a 10% discount code at SBR Sports, Inc.





UA Triathletes are powered by Honey Stinger, too! #stingorbestung #HShive
The girl in the front, in the red helmet is Jessica, the president of the UA Tri Club! She qualified for KONA at IM Florida last year!! Warren, the owner of VELO City Pro Cycle and I have offered to give her a bike fit to help her positioning on the bike! Also known as a Cobb Cycling BIKE FIT!!


Sunday, April 9, 2017

Swim Challenge Week and TRISWIM to the Rescue!


The Bat Cap! Team BSC!

I have some friends who do a big swim block challenge week - also known as The Bat Cap Challenge! Michelle has done big yardage, 45-50K over 8 days. Krista just finished one of over 30K in 7 days (I think she finished off day 8 with an added 51x100 Birthday Swim for a friend of hers). I know these girls from the Recovery e21 race team that we were all on several years ago.



Team Recovery e21 at the Crawfishman Triathlon!

The pool where I swim is closed on Sundays so I’m going to go for the 30K in 6 days. (Maybe sneak in an open water swim on Day 7). I’ve recruited Margaret, a friend of mine who is on the Alabama Triathlon Team. And a couple other girls, Averi, and Jessica (also Alabama Triathletes) who may make it for all or some of the challenge!

Margaret and Me at Tri It On triathlon several years ago!


Some of the workouts I got from Krista’s challenge week, some from Tower 26 Be Race Ready Podcasts, and some of my own.



Please feel free to join us!!

Here are the workouts!


6 DAY SWIM CHALLENGE 


Day 1:  5000
1000 w/u negative split
10x50 @1:00 25 fast/25 ez

Main:
2x (200 @3:00 FAST
       300 @5:30 cruise
       500 @7:45 FAST
       300 @5:30 cruise)
200 @3:00 FAST

500 PBB ez c/d (Paddles, Buoy, Band)
100 ez kick


Day 2:  5100
700 ez
8x100 @ Progressive by 2, :20 rest (fins) 50 kick/50 swim
                 70%, 75%, 80%, 85%

Pre Main:
5x100 @75% with :10 rest
5x75 @80% with :15 rest
5x50 @85% with :15 rest
5x25 @90% with :20 rest

150ez

Main:
6 x (1x100 Max Effort :15 rest
        1x200 @65% Recover with :45 rest)

100 ez


Day 3:  4500
400 ez
300 25 kick/75 swim
4x75 @1:20 desc 1-4

Main:
4x150 @2:40 (paddles 2:30)
6X100 @1:50
3x150 @2:40
5x100 @1:45
2x150 @2:40
4x100 @1:40
1x150 @2:40
3x100 @1:35


200 cd


Day 4:  6400
1000 wu
8x50 kick fins @Progressive
8x50 swim fins ez/fast by 25
200 ez

10x400 @6:30 Hold Pace

2x200 ez


Day 5:  4000
1000 ez 75 free/ 25 non-free

Main:
2x ( 3x100 @1:40 FAST
        300 @5:00 ez
        2x150 @2:30 – 50 FAST / 100 ez)
*round 2 PPB

1000 Locomotor straight swim
25/25, 50/50, 75/75, 100/100, 75/75, 50/50, 25/25 (FAST/EZ)

200 ez


Day 6:  5000
500 ez
6X100 Kick @Progressive with :20 rest (Snorkel, Fins, Board)
1x400 Swim @70% (Snorkel, Fins)

Main:
5x (200 @3:30 <3:05
      100 @1:50  <1:26
1500
     500 paddles, buoy, band
     500 paddles, buoy
     500 paddles

3x100 (50 kick / 50 swim)

200 ez



Thank goodness that I was accepted to be an Ambassador for SBR Sports! The makers of a really amazing line of products, including TRISWIM. The shampoo, conditioner, body wash, and lotion were developed with swimmers in mind, they remove chlorine/salt water from your hair and skin. Not only does TRISWIM have more ingredients to remove Chlorine/Salt water than the competitors, it rebuilds with mega vitamins, chamomile, watercress, and Keratin. If you're a swimmer you really need to use this!

SBR Sports, Inc. also makes FOGGIES, TRISLIDE, SKIN SLICK, DIVE SLIDE, and DERMASPORT. Click on each product and it will take you to a link so you can read more about each one! I have a discount code to share with you for 10% off! Use the code: "AMBFRND17" on the www.sbrsportsinc.com site!!

I did my first open water swim last weekend with the Alabama Triathletes, and brought them all samples of FOGGIES, and SKIN SLICK. Gave them a little OWS coaching before we all headed out at Lake Tuscaloosa for an awesome swim!! They're all racing the month at USAT Collegiate Nationals which is being held here in Tuscaloosa! I'm volunteering for the race, working Transition so I can see the circus!!

Alabama Triathlon Team

Roll Tri Roll!

Sunday, March 12, 2017

Are You "Saddle Sore"?





Unless you are one of a very select (and small) group of cyclists you have experienced issues when it comes to finding the right combination of a bike saddle, and cycling shorts. Those issues can include chaffing, numbness, and the dreaded saddle sores.

When I first started riding and training for triathlons some 32 years ago things were very different. The cut out, or relief channel in a bike saddle wasn’t around. It was unbelievably uncomfortable down there on a bike. The first saddle that made it a little better had somewhat of a groove down the center. Then I found one with a cut out, it was a Profile saddle and it was soft and squishy, but there was a hard plastic piece around the cut out to help it hold its shape. That thing felt like it was slicing into you. I pulled out the plastic piece and it was a little better. Then the saddle sores started, at the place where your body and leg come together.

That plastic piece was mean!

Years of dealing with saddle sores... Vaseline, Chammois Butt’r, Aquaphor… I tried a lot of different things. Still I had saddle sores. I had friends who said they would use their fingernails to basically pop them…yikes! My solution was using the sterile lancets that you could get in the diabetic supplies in the drug store, and open them up. It was painful, and gross. I would use Stridex or Clearasil wipes to clean the skin before and after, and then put Neosporin on them, and hope they would heal.

Ironman training was the worst, because it wasn’t like you could lay off riding and give them time to heal. We used moleskin or bandaids to try and protect the skin. We would wear tri shorts and bike shorts on top of them, so that the friction was in between the two, kind of like those double layer blister free socks that used to be on the market. And it never failed that I would start the race with a saddle sore (or two) …112 miles of pain, no fun.

Comfort=Speed


I’ve posted before that I’ve ridden a Cobb saddle for a long time, back from when they were still being handmade, and progressing to what would become the original V-Flow. And still I had issues with saddle sores. It wasn’t until last year when I bit the bullet and started exclusively riding in my Cobb Mobb team tri shorts for all of my rides that the problem went away. I would use them for short rides, but was nervous about riding long in them. Then I went for a 50+ mile ride and they didn't let me down!

It was the shorts! Now, I have tried lots of different shorts over the years, too. I definitely found that the zigzag stitching created a problem. Even around the back of the “chamois”, it would rub on my skin and create sores. I tried shorts that had the chamois had 4-way stretch, laser cut edges, no stitching, and still had problems. The thick padding and/or the rough stitching was the culprit!

Women's Shorts:  Why Cobb Shorts?
“There are a number of problems that come about when riding in a thick padded cycling short.

One: they bunch up into the relief channel, or general crotch area, of the saddle. This brings pressure (and maybe even pain) back to the area where the crotch relief was supposed to be. Two: they bunch up on the sides of your legs and in the creases where the leg meets the crotch. This can cause inner leg chafing and saddle sores due to the increase in friction in that area. Three: thick pads hold in sweat and reduce airflow to the crotch area, causing hot spots and can lead to some unwanted bacteria. I don’t have to tell you why all those things are unfavorable! Thin, triathlon chamois improve the airflow to the crotch, they don’t hold in sweat, and they don’t bunch up in unwanted areas.” 

So what is the difference between Cobb shorts? What makes them special? First they are 10 panel shorts, so there is no seam down the middle of the shorts in the crotch, and are sewn with 4 needle stitching. The benefit of this is a very flat and smooth seam. Second, the shape of the thin pad is not your typical hourglass, the sides are actually down your leg a bit, not right at the point where your leg meets your body. And third, “the panels are aligned so that they pull outward away from the crotch to align in the gap in the upper thigh area (where the crotch meets the leg). This way, the shorts do not wad up in that gap area.”

BINGO, that had been my problem, all that fabric would bunch up and rub and crease and cause the saddle sores. My 31-year saddle sore problem had finally been solved! (The other benefit, was no more greasy shorts from the products! Bonus!!)

Now many of you have just started riding and racing, I’m sure that is why I see so many questions about saddles, and discomfort. And luckily for you there are so many advancements in products, and research that you don’t have to go through years of discomfort.

Oh, if you want to give the Cobb shorts a try there are a couple of really good deals on the website right now. There is a super cute women’s set of shorts and tank – It says “Look Like A Beauty Train Like A Beast”! And there is also just the shorts that you can purchase separately, both are on sale! Oh and for you guys, the same thing applies to you! And there are men’s shorts as well! Cheers!

This is my friend Rachel, if you call Cobb to discuss your female comfort issues, you get to speak to a woman. So much nicer to have her to talk to than talking about your "girl pain" with a guy....




I was going to continue on in the post about saddles, but I think I’ll do that in a separate entry. Don't forget to check back!!

If you feel like doing a little reading there are many great articles on Comfort Issues on the Cobb Cycling website:



Tuesday, February 28, 2017

This is My "Why" - Coach Cori Moore

I just read something that really struck a chord. I could not have said it better and I want to share Cori's words with you. Please share these thoughts, and keep them in close when self doubts start creeping into your mind!



"So, I'm just thinking out loud here (literally a monologue). My passion in life is empowering others, especially women, because we're hard on ourselves and each other, we *want* to reach our goals, and yet, we're often the ones in our own way. And we aren't always each other’s champions.

I've chosen to address this issue via endurance sports, coaching, creating women specific events. Here are my thoughts though...


Women often avoid getting into sports because of other women. The comparison. The I’m not good enoughs’, I don't know enoughs'... and whether we admit it or not, many of us are scared to look stupid - in front of other women.

I've experienced this and still do quite frequently. So how do you inspire women to get out of their comfort zones and into the zones they 'feel' they are the most judged?

I want to change that atmosphere. I know, and so many others know, just how much growth can happen mentally and emotionally, when you accomplish something physically. It crosses over... that confidence and that motivation. It's contagious. The self-discipline, the hard work, the habits of pushing yourself in training transfers to other areas in your life.

This is my 'why'."

Cori Moore
iTRI365 Coach & Owner
www.iTRI365.com





"Be Each Other's Champions!" You are good enough!


Tuesday, February 21, 2017

Women For Tri - Blog Roll


I belong to the Women For Tri Facebook forum, it is a closed group, and a place to discuss all things women, training & triathlon. "Women For Tri’s mission is simple: Identify & diminish primary barriers to entry, mobilize triathlon advocates to encourage & engage female athletes across all distances & represent all athletic abilities."

There is a file on the page that contains a big list of blogs from some of the members. I thought I would share the list! (I included all the blogs that have a post from 2016 and forward).  You may find some good bits of information, or just follow along on someone’s triathlon journey!
Hope you enjoy! Lose yourself in Blogland!!


Impossible Is Nothing

Facing Forty Upside Down

Swim Bike Mom

Be Brave

90/10 Nutrition Blog

Marathons & Motivation

The Accidentally Running Mama

Nutrition In Motion

Swim Bike Run Roar

Swim Bike Run Bri

Amy Dixon Blind Triathlete and Sommelier

Half Nuts Half Ironman

Beating Down My Inner Fat Kid

Yoga Peach

Eiswuerfel Im Schuh

Swim. Bike. Run. The TriGirl Chronicles

Angie’s Excellent Adventures

Four Season Fit

The Ultra-Life Project

Cajun Mile

Fearless Nutrition

Chaslan's Adventures - A triathlete's tale

Triathlete 4 Life

Orange Visor

Nutrition, With a Side of Fitness

The Log Blog

More Than Just Dessert

Irongirl 101

Tri Inspired Life

Fat Girl Tri-ing

The Hungry Athlete

French Fry Runner

A Promise To Dad

Inspired Endurance

No Salad, Extra Gluten Please

Running From My Excuses

TRIMAMA43DOESIMTX

Call Me Koko

Running Happily Ever After

EmilysTriJourney

Just keep Tri-ing

From Trippin’ To Triathlons

StrongerBetterFasterMore

PBJ and Wipes

Running A Life

Fat Girl To Ironman

Not A Fast Runner

Still Tri-ing After All These Years

AmandaBolger.com Dream Believe Achieve!

The Bruised Banana

Year of Alison

Just Another Day in the Sub Artic…

The Turtle Triathlete



Thursday, January 12, 2017

End of The Year - Beginning of The Year


How was your 2016? I’ve read a lot of people claiming “good riddance” to the end of last year. Glass half empty people? Of course in every year there will be the good, the bad, and the ugly. Let’s try to concentrate on the good.

2016

I found a fantastic Podcast called “Tower 26 - Be Race Ready”. Gerry Rodriguez has been a swim coach for many years, and coaches a triathlon masters in California. These podcasts are amazing! I listened to them while I was running and then came home and wrote down the “workout of the day” that he outlined. If you’re a triathlete, whether or not you swim with a master’s swim program, do yourself a favor and check it out. A mass of valuable information!

Here is one of my favorite workouts from the Podcasts. I named it the” Foundational Swim” because he outlined it in that particular Phase of the year – here is the main set of the swim, it doesn’t include the warm up, drills, cool down, etc.

                                                EZ      ½ IM      EZ       Fast
                                                100      100       100       100
                                                100      200       100       100   
                                                100      300       100       100
                                                100      400       100       100 

The intervals you want to use for this base from your typical 100. For instance, for me I swim my 100’s on 1:30, this give me anywhere from 5-10 seconds of rest (bringing my 100 in on the 1:20-1:25). The EZ 100s would be your 100 interval plus 20 seconds. Using these numbers, the EZ send offs would be 1:50, and the ½ IM pace and the Fast on 1:30. On round two the ½ IM pace increased to 200 – 3:00. Round three 300 @4:30 etc. If you’re training for an Ironman as the season progresses you could build this to 600. Making the entire main set 3,900.


Okay… next thing that I discovered this past year. This one is very uncomplicated. Blue Dawn dish washing liquid for your hair. WHAT???? Wash my hair in Dawn? Yep… about every 3-4 months I wash my hair in Dawn. It deep cleans your hair, takes out all of the built up product and leaves your hair silky smooth. Of course use your favorite deep conditioner after you wash, leave it on for about 5 minutes. (word of caution for color treated hair – it will lighten your hair).


Speaking of hair, another discovery was TRISWIM shampoo and conditioner. I got some in a race packet and at also at the Masters Coaching Swim Certification that I did a couple months ago. THIS STUFF ROCKS!! If you haven’t tried it you’re missing out. If you’re a Masters Swimmer you get a discount code when you renew or sign up for USMS for the SBR products, which include the TRISWIM shampoo, conditioner, body wash, TRISLIDE, and FOGGIES.

I get a rash on my neck sometimes from the chlorine levels in the pool, and this seems to really help! It detoxifies, hydrates, and nourishes the skin! "Chlorine Out... Nutrients In!"




I mentioned getting my USMS Masters Coaching Certification!  Coaching adults vs. kids – one of pieces of advice that they gave us in the clinic… “Masters swimmers get up in the middle of the night to come and swim, make sure that every day you make a connection with each and every swimmer. It may be a correction in technique, or a simple recognition of a good job, and a Good Morning”. The quickest way to lose adult swimmers is for them to think no one cares that they are there.” Hey… we all need an “at a boy” (or girl). The thing I like the absolute least about a swim coach is when they write a workout on the board and say nothing else during the entire workout. I’m probably on the opposite extreme of this, my swimmers would probably tell me to leave them alone! So whenever the Masters Coach no shows at our practice I get my chance to write the workout! I really miss coaching!! Oh… the other bonus of getting certified is that the folks at TRISWIM reached out to me (as a coach) and asked if I wanted samples for the team!!! Heck yeah! So I was able to get some product for my friends!! BONUS!



ZOGGS Goggles would be on the list of favorite things. I bought two pair, the Athena and the Podium. The Athena is a soft frame, one-piece goggle (meaning the nose piece isn’t adjustable). I didn’t care for these so much, I have a small nose bridge and haven’t had the best of luck with getting a good seal with goggles that don’t come with various nose pieces. I gave them a good try, but they’re living in my swim bag as emergency goggles. But then I tried the Podium goggles!!! They come with 3 nose pieces so you can get the perfect nosebridge width.

These are AWESOME!!! The lenses are super clear (as is with all the Zoggs products – it’s one of the things they’re known for), but the best part is that the nose piece. The ends that snap into the lens are round like a ball, so they swivel almost 180 degrees which means they really contour to the shape of your face. I just love them!



2017

2017 ZOGGS Ambassador!!
So when I saw that ZoggsUSA opened applications for Ambassadors I took a chance and sent it in! And got selected! Sweet!! We haven’t received our Ambassador package yet and they haven’t told us what is expected of us but I am excited to be involved in something related to swim! Ironically, their office is located in Northridge, California. I looked up the address…it is about a mile and a half from our old house in California! We actually used to ride our bikes as kids over to the little strip center where the office is! Go figure!



More good news – I’m back for year 4 with The COBB MOBB!! Most people in the triathlon world have heard of John Cobb and Cobb Cycling. If you’ve followed my blog you’ve seen me post photos at racing in the kit. I refer to him as the GURU of bike aerodynamics! I had the honor of being named The 2016 Cobb Mobb Top Female Performer last year, and I am very excited to be welcomed back for another year with this great team! I got my friend, Jenn to apply and she was selected, too! But… she is moving to Wisconsin this month…. (insert extremely sad face here). So my training partner is gone, this is definitely not good news. I was really looking forward to us representing the Cobb Mobb and representing at the local races.


I’ve ridden on a Cobb saddle from way back in the day when I bought my Javelin bike from him in 1999. Back then he was taking an existing saddle and custom cutting the wings off the back of it, so the hamstrings would not come in contact with the saddle at the back of the pedal stroke. The result was a narrow saddle and you can see it in the original V-Flow. I read people’s questions in tri forums and Facebook pages talking about the width of their sit bones and how they need a wider saddle. In actuality, when you’re in the aero position, your sit bones are not in contact with the saddle – you are rotated forward and you don’t need a wide saddle. In fact, on every pedal revolution if your hamstring at the glute insertion is coming in contact with the saddle it can inflame and irritate the sciatic nerve. Saddle comfort is very individualized, at Cobb Cycling they have a number of different saddles, experts to help you find the best one for you, and a 60 day comfort guarantee.

V-Flow
This past year I finally took the advice and ditched my usual cycling shorts and rode only in my Cobb tri shorts. I’ve suffered with saddle sores for the entire time I’ve been riding, were talking 31 years! Voila, no more saddle sores for me! The bunching of the thick material on regular shorts was the culprit in my case. Cobb Saddle + Cobb Shorts = Pain free riding! If you’re having issues with comfort on your bike you should do yourself a favor and reach out to Cobb Cycling. And if you’re a female they even employ a Women’s Expert so you don’t have to discuss our specific issues with a guy. (903) 253-8555 - ask for Rachel! Check out the website for contact information as well as a lot of great articles about fit and comfort that may help you!


I was also picked to represent HERevolution for 2017. This company has a great backstory. I think Darcy, the owner and founder of HERev says it best:

“Today, HERevolution is solely online offering exclusive HERevolution Apparel. Our focus is to offer you bold, bright designs, maintaining high quality, supporting American made and sizing, while embracing eco friendly choices. Our fabulous partner, Zoca Gear, employs and manufactures here in San Diego, California, uses eco-friendly water base ink, and adheres to true American sizing. This is very important to us at HERevolution. I believe the slight extra cost is worth supporting these ideas.

Reduce, Reuse, Recycle is a routine we strive to implement. Every garment is shipped to you in the original packaging from our manufacturer. We use minimal recyclable packaging.

HERevolution celebrates women in sport and every goose bump, tear of joy and adrenaline rush we experience from both our own accomplishments and others. We have a sport that every woman can participate in and it is our heart and soul that brings us together to find camaraderie, friendship, growth and empowerment.

We embrace women sharing the love of our sport, on and off the course. Supporting others' endeavors makes them feel good which makes us feel good. Believe me when I say you will feel “the Love” when you wear HERevolution Gear. So, represent well, and share the love."

#RevItUp Ladies

Major Tom
And last, but not least for 2016… another knee surgery. #groan. In November I sat cross legged painting our deck and the floor of our screened porch. I actually remember thinking that I hadn’t been able to sit like that in a long time. Tiny bit of history – micro-fracture knee surgeries on both knees, the left in 2002, and the right in 2008. I don’t know if I did something to my left knee by sitting like that or not, but the day or so later I felt it buckle, and then swell up. Long story short, the doc found a loose body in my knee, a torn meniscus, and a lot of junk in there from all the years of running and racing. On December 30th I had arthroscopic surgery to debride, do a partial removal of the meniscus, and remove Waldo from my knee. It will be two weeks tomorrow, and I am happy to report that the recovery from this surgery (compared to the micro-fractures) has been a breeze! Hope to be in the pool, and on the bike in the next few days. Running in another week or so! Gotta get ready for the season!!



                           So cheers to 2017! Hope to see you at the races!!

Bye Jenn! :(