Monday, July 16, 2007

15 minutes twice a day

So...I want to blog more. Really - Christine told me she goes to my blog all the time but I never update. I enjoy the fact that my friends read my blog. I don't know if anybody else does, but I don't really care that much. I just enjoy writing and miss doing it more often.

I was talking with the gentleman who works at the printing company we work with, as we always get off topic from work stuff and get onto other interests, and he was telling me how he just takes a tea break (he's English, go figure) twice a day and writes for 15 minutes. Hm. I think he's on to something. It's all about making the time to do things. I hate to be so scheduled, but in this busy life we all live, sometimes it's simply inevitable. I write down WHEN I'm going to yoga, WHEN I'm swimming, WHEN I'm cycling, WHEN I have meetings, WHEN I'm going to get my laundry done, WHEN I'm going grocery shopping; why not write down WHEN I write?

The idea of 15 minutes is great too, because it means that you're not sitting down and thinking "gee, I want to write about that race but I don't have an hour!" Even if the thought process gets interrupted, at least I've got the damn thing done in 2-3 days as opposed to 2-3 weeks. I LOVE writing about my experiences.

So, 15 minutes, twice a day. I'm going to start with 15 minutes a day for a week. I'm a creature of habit, so once I build into a habit, it's not hard to keep doing it - I just have to really commit to it.

As for the other stuff -
a) Injury is healed. Thank you for everybody's concern and well-wishes. Cristi was right (and everybody else who said so) - the rest was good for me, and I can flex my toes without really even any tightness in the ligaments, so that makes me very happy. I've gone on some long runs and been fine, still taking the precautionary measure of ice and ibuprofen afterward, but everything is great. The rest was also really good for me- on my long easy ride Saturday, I simply just felt SO GOOD.
b) It's a really fantastic feeling when you can say that an avg speed of 18mph on the bike is "easy, long slow distance pace."
c) I AM SO EXCITED ABOUT VINEMAN.
d) Thinking a lot about what all the prep means to me - the event itself is just half of the experience. I so thoroughly love what training brings to me: the socializing, the focus, the adventure, the challenges and the strength it builds in my mind and body. I honestly can say that I don't care if I don't get top whatever, or if I don't make it to Clearwater. That's not to say that I'm not going to try for it. Maybe saying "I don't care" isn't the right phrase. My purpose next Sunday is to go out and perform to the absolute best of my ability and enjoy pushing my body. If me pushing my hardest and digging deeper than ever before means I get to go to Clearwater, then that's even better. More than anything, I am just so excited to go out and see what I can do after all these months of preparation and hard work.

Klaus Barth was an Olympic swimmer and a national record holder in West Germany who, after moving to California, because a swimming and water polo coach. In his mid 30s, he turned to triathlon and in the 3rd year of his Hawaii Ironman debut, came in fourth behind Dave Scott, Mark Allen and Scott Tinley. Apparently, not only was he a fantastic athlete but a fantastic coach who truly inspired his teams.

In 2000 he was diagnosed with a glioblastoma multiforme, which is the severest type of malignant brain tumor one can have. True to form, he outlived the usual prognosis, which now stands at 12-15 months (back in 2000 I'd estimate it was probably 9-12 months - they hadn't yet approved the oral chemotherapy that is standard treatment for this type of tumor). He passed last October (2006), and I was sad to hear it. I first heard about him from Scott Tinley's Tinley Talks column of Triathlete Magazine in April 2006. I couldn't believe that this all-star triathlete had been diagnosed with this horrible disease that I tell people about every day and he was still surviving! I began to tell the patients I spoke to about Klaus, and meant to write into Triathlete mag as well, but erm...never got around to it. (Tinley also wrote a great article in April 2007 on the broader subject of dealing with the randomness of having life threatening or life-altering illnesses. Interesting perspective: http://www.triathlete-digital.com/triathlete/200707/?pg=26)

When I found out he passed, there was a write-up in the Long Beach Gazette about him. One quote in particular really moved me, and it's become a mantra of mine during training:

"Berg remembers how Barth’s training influenced him and his fellow swimmers at Wilson.

“He sat us down for one of his Klaus talks before one of our workouts,” Berg recalls. “He was a specimen of strength. He was truly inspirational. He told us, ‘Boys, you have no idea what the human body can do.’... Then he had us go out and do 70 100s and would ask ‘How are you doing?’”

You have no idea what the human body can do.

Tuesday, July 03, 2007

Injured.

Now, I'm not the sort to sit and throw myself a pity party. I don't run around going "poor me! poor me!" What I am doing, however, is being really frustrated. I HATE BEING INJURED.

Here's the deal: I began teaching spinning classes about 8 weeks ago. Now, up to that point, I was spinning once, MAYBE twice a week in addition to the weekly ride. I wear tennis shoes in class and put them into the toe cages. So for the last 6 weeks, I've had at least two intense spinning classes/week, and for two of them had 3 (I subbed for somebody). Still, felt fine....

...up until two weeks ago when I began having some pain on the top of my foot. Didn't think anything of it. Then two Saturdays ago we had our awesome ride from Fairfax out to Hwy 1, down the coast and back up, up UP Bolinas Ridge to ride back inland past Alpine Dam and back down to Fairfax. Later that day I went for a 1 1/2 hour trail run through Redwood Regional Park which was also AWESOME. That night I went to a concert at the Fillmore where I stood for 4 hours, literally one person away from Mr. John Butler (TOTALLY worth standing...he was AWESOME!).

Sunday...the top of my foot was totally swollen and I could barely bend my toes without having pain shooting through my foot. I tried to do a light 45 minute swim that afternoon but even the force of the water on top of my foot hurt too much. I got out feeling very upset and defeated...Vineman was 4 weeks away!

Doctor visit last Friday...doctor says he's sure it's not a stress fracture b/c I'd be in a lot more pain if it was. However, he does think there's some pretty bad swelling of the tendons from OVERUSE! So, as I worriedly said "BUT I HAVE A HALF IRONMAN IN 3 WEEKS!!" he said "well, my advice to you is to rest as much as you can in the next week. If you can rest a lot, ice 3 times a day and take the NSAIDs three times a day, I have every bit of confidence this will get better in a week and you'll be fine."

All last year, everybody harped on me to 'train right.'

So...heeding YOUR advice and the doctor's...I made a decision that will help me to be ready for Vineman so I can go kick some triathlete @$$ instead of kicking some WC Velo cyclist @$$ and ruining myself. Hence, did not make that awesome, awesome ride last Saturday which was a battle royale, to say the least. It sounded like lots of fun. [Sticking out bottom lip here and pouting] I HATE missing fun. >:-P

Still, it was the right decision. I know my race day competitiveness would've come out to play last Saturday, and it really was the last thing I needed for my foot. Swelling is getting better. I have a different doctor appointment today with Dr. Hannaford. Seems he's the running guru. I'm already going to get orthotics for my shoes because I have nearly flat feet, but it will be nice to have another opinion from somebody who really JUST works with athletes. However, I was impressed with my podiatrist I saw through my insurance as well.

So, we'll see what happens. The interesting thing I've noted is that for the last few weeks, I've been training about 11-12 hours/week and never felt better. I've taken the last 3 days off and my back is SO STIFF! Amazing how our bodies show us how much they love exercise.

Still working on my report from one of the best weekends of the year - the Berryessa Swim/Tahoe Ride. I need to convert my videos so that I can hopefully upload them to YouTube so that I can post them in the report. That will come soon...

More later. Let's hope the foot keeps getting better, because I WANT TO ROCK VINEMAN!!

Friday, June 29, 2007

Land Shark

As our outgoing executive director was cleaning his office, he came into my office and said "what do you think I should do with these," and held up two figurines that looked like sharks with feet. I responded "so what's the DEAL with those things, anyway?" He said "YOU DON'T KNOW LANDSHARK?!?!"

I looked back in puzzlement. No, I didn't know LandShark, the very classic and very funny skit from SNL in the first season (1975). But now - NOW I DO! Even 32 years later...that's some funny stuff!

So, for those of you that remember it, enjoy it again...for those of you that are too young to remember it (like me)...ENJOY IT!

Saturday Night Live - Season 1 - Land Shark

Wednesday, June 27, 2007

The training ride this weekend

As written by Tim (or "Der Kaiser") to the Wine Country Velo listserve:

Subject: [WCVelo] Re: The ride the weekend of the 30/1
To: Wine Country Velo


Saturday's ride will start at Windsor High School (meet at 6:15 ride at 6:30)

Route: 42 miles of flat to rolling
Tri will do 10k run after ride on the Vineman course
Cyclist will drink coffee and beer

Pace: Redline

I need a head count on who is going to show so I can create a team format.

Team 1 (Tri's) if you are doing the Vineman this is your team

Team 2 (Cyclist) everybody else.

Time to jump on the Pain Train.

Rule Number One

If you get a flat the only riders who can wait for your are your
teammates.

more rules to follow

Der Kaiser


*********************************
Gonna be a tough ride, that's all I can say! I can't WAIT!!!

Thursday, June 21, 2007

Bill Gates' Commencement Speech at Harvard

So I know that I'm behind on posting. I'm working on the report from the weekend of June 2-3. Almost done. In the meantime, I was sent Bill Gates' speech from the Harvard Commencement this year, and I found it really inspiring and motivating. I want to make more of a comment about it but I really don't have time. It's a crazy week. I'll just put it here and comment later. :)
********************************************************************

Remarks of Bill Gates

Harvard Commencement

(Text as prepared for delivery)

President Bok, former President Rudenstine, incoming President Faust, members of the Harvard Corporation and the Board of Overseers, members of the faculty, parents, and especially, the graduates:

I’ve been waiting more than 30 years to say this: “Dad, I always told you I’d come back and get my degree.”

I want to thank Harvard for this timely honor. I’ll be changing my job next year … and it will be nice to finally have a college degree on my resume.

I applaud the graduates today for taking a much more direct route to your degrees. For my part, I’m just happy that the Crimson has called me “Harvard’s most successful dropout.” I guess that makes me valedictorian of my own special class … I did the best of everyone who failed.

But I also want to be recognized as the guy who got Steve Ballmer to drop out of business school. I’m a bad influence. That’s why I was invited to speak at your graduation. If I had spoken at your orientation, fewer of you might be here today.

Harvard was just a phenomenal experience for me. Academic life was fascinating. I used to sit in on lots of classes I hadn’t even signed up for. And dorm life was terrific. I lived up at Radcliffe, in Currier House. There were always lots of people in my dorm room late at night discussing things, because everyone knew I didn’t worry about getting up in the morning. That’s how I came to be the leader of the anti-social group. We clung to each other as a way of validating our rejection of all those social people.

Radcliffe was a great place to live. There were more women up there, and most of the guys were science-math types. That combination offered me the best odds, if you know what I mean. This is where I learned the sad lesson that improving your odds doesn’t guarantee success.

One of my biggest memories of Harvard came in January 1975, when I made a call from Currier House to a company in Albuquerque that had begun making the world’s first personal computers. I offered to sell them software.

I worried that they would realize I was just a student in a dorm and hang up on me. Instead they said: “We’re not quite ready, come see us in a month,” which was a good thing, because we hadn’t written the software yet. From that moment, I worked day and night on this little extra credit project that marked the end of my college education and the beginning of a remarkable journey with Microsoft.

What I remember above all about Harvard was being in the midst of so much energy and intelligence. It could be exhilarating, intimidating, sometimes even discouraging, but always challenging. It was an amazing privilege – and though I left early, I was transformed by my years at Harvard, the friendships I made, and the ideas I worked on.

But taking a serious look back … I do have one big regret.

I left Harvard with no real awareness of the awful inequities in the world – the appalling disparities of health, and wealth, and opportunity that condemn millions of people to lives of despair.

I learned a lot here at Harvard about new ideas in economics and politics. I got great exposure to the advances being made in the sciences.

But humanity’s greatest advances are not in its discoveries – but in how those discoveries are applied to reduce inequity. Whether through democracy, strong public education, quality health care, or broad economic opportunity – reducing inequity is the highest human achievement.

I left campus knowing little about the millions of young people cheated out of educational opportunities here in this country. And I knew nothing about the millions of people living in unspeakable poverty and disease in developing countries.

It took me decades to find out.

You graduates came to Harvard at a different time. You know more about the world’s inequities than the classes that came before. In your years here, I hope you’ve had a chance to think about how – in this age of accelerating technology – we can finally take on these inequities, and we can solve them.

Imagine, just for the sake of discussion, that you had a few hours a week and a few dollars a month to donate to a cause – and you wanted to spend that time and money where it would have the greatest impact in saving and improving lives. Where would you spend it?

For Melinda and for me, the challenge is the same: how can we do the most good for the greatest number with the resources we have.

During our discussions on this question, Melinda and I read an article about the millions of children who were dying every year in poor countries from diseases that we had long ago made harmless in this country. Measles, malaria, pneumonia, hepatitis B, yellow fever. One disease I had never even heard of, rotavirus, was killing half a million kids each year – none of them in the United States.

We were shocked. We had just assumed that if millions of children were dying and they could be saved, the world would make it a priority to discover and deliver the medicines to save them. But it did not. For under a dollar, there were interventions that could save lives that just weren’t being delivered.

If you believe that every life has equal value, it’s revolting to learn that some lives are seen as worth saving and others are not. We said to ourselves: “This can’t be true. But if it is true, it deserves to be the priority of our giving.”

So we began our work in the same way anyone here would begin it. We asked: “How could the world let these children die?”

The answer is simple, and harsh. The market did not reward saving the lives of these children, and governments did not subsidize it. So the children died because their mothers and their fathers had no power in the market and no voice in the system.

But you and I have both.

We can make market forces work better for the poor if we can develop a more creative capitalism – if we can stretch the reach of market forces so that more people can make a profit, or at least make a living, serving people who are suffering from the worst inequities. We also can press governments around the world to spend taxpayer money in ways that better reflect the values of the people who pay the taxes.

If we can find approaches that meet the needs of the poor in ways that generate profits for business and votes for politicians, we will have found a sustainable way to reduce inequity in the world. This task is open-ended. It can never be finished. But a conscious effort to answer this challenge will change the world.

I am optimistic that we can do this, but I talk to skeptics who claim there is no hope. They say: “Inequity has been with us since the beginning, and will be with us till the end – because people just … don’t … care.” I completely disagree.

I believe we have more caring than we know what to do with.

All of us here in this Yard, at one time or another, have seen human tragedies that broke our hearts, and yet we did nothing – not because we didn’t care, but because we didn’t know what to do. If we had known how to help, we would have acted.

The barrier to change is not too little caring; it is too much complexity.

To turn caring into action, we need to see a problem, see a solution, and see the impact. But complexity blocks all three steps.

Even with the advent of the Internet and 24-hour news, it is still a complex enterprise to get people to truly see the problems. When an airplane crashes, officials immediately call a press conference. They promise to investigate, determine the cause, and prevent similar crashes in the future.

But if the officials were brutally honest, they would say: “Of all the people in the world who died today from preventable causes, one half of one percent of them were on this plane. We’re determined to do everything possible to solve the problem that took the lives of the one half of one percent.”

The bigger problem is not the plane crash, but the millions of preventable deaths.

We don’t read much about these deaths. The media covers what’s new – and millions of people dying is nothing new. So it stays in the background, where it’s easier to ignore. But even when we do see it or read about it, it’s difficult to keep our eyes on the problem. It’s hard to look at suffering if the situation is so complex that we don’t know how to help. And so we look away.

If we can really see a problem, which is the first step, we come to the second step: cutting through the complexity to find a solution.

Finding solutions is essential if we want to make the most of our caring. If we have clear and proven answers anytime an organization or individual asks “How can I help?,” then we can get action – and we can make sure that none of the caring in the world is wasted. But complexity makes it hard to mark a path of action for everyone who cares — and that makes it hard for their caring to matter.

Cutting through complexity to find a solution runs through four predictable stages: determine a goal, find the highest-leverage approach, discover the ideal technology for that approach, and in the meantime, make the smartest application of the technology that you already have — whether it’s something sophisticated, like a drug, or something simpler, like a bednet.

The AIDS epidemic offers an example. The broad goal, of course, is to end the disease. The highest-leverage approach is prevention. The ideal technology would be a vaccine that gives lifetime immunity with a single dose. So governments, drug companies, and foundations fund vaccine research. But their work is likely to take more than a decade, so in the meantime, we have to work with what we have in hand – and the best prevention approach we have now is getting people to avoid risky behavior.

Pursuing that goal starts the four-step cycle again. This is the pattern. The crucial thing is to never stop thinking and working – and never do what we did with malaria and tuberculosis in the 20th century – which is to surrender to complexity and quit.

The final step – after seeing the problem and finding an approach – is to measure the impact of your work and share your successes and failures so that others learn from your efforts.

You have to have the statistics, of course. You have to be able to show that a program is vaccinating millions more children. You have to be able to show a decline in the number of children dying from these diseases. This is essential not just to improve the program, but also to help draw more investment from business and government.

But if you want to inspire people to participate, you have to show more than numbers; you have to convey the human impact of the work – so people can feel what saving a life means to the families affected.

I remember going to Davos some years back and sitting on a global health panel that was discussing ways to save millions of lives. Millions! Think of the thrill of saving just one person’s life – then multiply that by millions. … Yet this was the most boring panel I’ve ever been on – ever. So boring even I couldn’t bear it.

What made that experience especially striking was that I had just come from an event where we were introducing version 13 of some piece of software, and we had people jumping and shouting with excitement. I love getting people excited about software – but why can’t we generate even more excitement for saving lives?

You can’t get people excited unless you can help them see and feel the impact. And how you do that – is a complex question.

Still, I’m optimistic. Yes, inequity has been with us forever, but the new tools we have to cut through complexity have not been with us forever. They are new – they can help us make the most of our caring – and that’s why the future can be different from the past.

The defining and ongoing innovations of this age – biotechnology, the computer, the Internet – give us a chance we’ve never had before to end extreme poverty and end death from preventable disease.

Sixty years ago, George Marshall came to this commencement and announced a plan to assist the nations of post-war Europe. He said: “I think one difficulty is that the problem is one of such enormous complexity that the very mass of facts presented to the public by press and radio make it exceedingly difficult for the man in the street to reach a clear appraisement of the situation. It is virtually impossible at this distance to grasp at all the real significance of the situation.”

Thirty years after Marshall made his address, as my class graduated without me, technology was emerging that would make the world smaller, more open, more visible, less distant.

The emergence of low-cost personal computers gave rise to a powerful network that has transformed opportunities for learning and communicating.

The magical thing about this network is not just that it collapses distance and makes everyone your neighbor. It also dramatically increases the number of brilliant minds we can have working together on the same problem – and that scales up the rate of innovation to a staggering degree.

At the same time, for every person in the world who has access to this technology, five people don’t. That means many creative minds are left out of this discussion -- smart people with practical intelligence and relevant experience who don’t have the technology to hone their talents or contribute their ideas to the world.

We need as many people as possible to have access to this technology, because these advances are triggering a revolution in what human beings can do for one another. They are making it possible not just for national governments, but for universities, corporations, smaller organizations, and even individuals to see problems, see approaches, and measure the impact of their efforts to address the hunger, poverty, and desperation George Marshall spoke of 60 years ago.

Members of the Harvard Family: Here in the Yard is one of the great collections of intellectual talent in the world.

What for?

There is no question that the faculty, the alumni, the students, and the benefactors of Harvard have used their power to improve the lives of people here and around the world. But can we do more? Can Harvard dedicate its intellect to improving the lives of people who will never even hear its name?

Let me make a request of the deans and the professors – the intellectual leaders here at Harvard: As you hire new faculty, award tenure, review curriculum, and determine degree requirements, please ask yourselves:

Should our best minds be dedicated to solving our biggest problems?

Should Harvard encourage its faculty to take on the world’s worst inequities? Should Harvard students learn about the depth of global poverty … the prevalence of world hunger … the scarcity of clean water …the girls kept out of school … the children who die from diseases we can cure?

Should the world’s most privileged people learn about the lives of the world’s least privileged?

These are not rhetorical questions – you will answer with your policies.

My mother, who was filled with pride the day I was admitted here – never stopped pressing me to do more for others. A few days before my wedding, she hosted a bridal event, at which she read aloud a letter about marriage that she had written to Melinda. My mother was very ill with cancer at the time, but she saw one more opportunity to deliver her message, and at the close of the letter she said: “From those to whom much is given, much is expected.”

When you consider what those of us here in this Yard have been given – in talent, privilege, and opportunity – there is almost no limit to what the world has a right to expect from us.

In line with the promise of this age, I want to exhort each of the graduates here to take on an issue – a complex problem, a deep inequity, and become a specialist on it. If you make it the focus of your career, that would be phenomenal. But you don’t have to do that to make an impact. For a few hours every week, you can use the growing power of the Internet to get informed, find others with the same interests, see the barriers, and find ways to cut through them.

Don’t let complexity stop you. Be activists. Take on the big inequities. It will be one of the great experiences of your lives.

You graduates are coming of age in an amazing time. As you leave Harvard, you have technology that members of my class never had. You have awareness of global inequity, which we did not have. And with that awareness, you likely also have an informed conscience that will torment you if you abandon these people whose lives you could change with very little effort. You have more than we had; you must start sooner, and carry on longer.

Knowing what you know, how could you not?

And I hope you will come back here to Harvard 30 years from now and reflect on what you have done with your talent and your energy. I hope you will judge yourselves not on your professional accomplishments alone, but also on how well you have addressed the world’s deepest inequities … on how well you treated people a world away who have nothing in common with you but their humanity.

Good luck.

Thursday, May 31, 2007

The ride of my life

I meant to write about the ride of my life last week, but things got busy and I just didn't have a good chunk of time to sit down and write it in the detail I wanted to. Theoretically the 'ride of my life' will happen this weekend when I ride in America's Most Beautiful Bike Ride. I did the Tour de Tahoe last year in September (same ride, just later in the year) and in spite of being sick with a cold (came on quickly the day before on my way up - how awful is that?!), it was truly one of the most beautiful and best bike rides I've ever experienced. I'm looking very forward to this weekend and should also have great pictures to post.

But that is next week. This week, this is about a ride that made an impact with me and reminds me of just why I love cycling so much. More recently, I experienced a run that allowed me to enjoy the breathtaking beauty of the California coast in finer detail than a bike ride would provide, and reminded me that running, too, can be fun. :)

The Amazing Ride took place on Sunday, May 20, 2007. We were slated for a 68 mile ride that would involve much climbing and...dirt. Yes, dirt...on road bikes (one of my greatest fears). In addition, this ride had a climb on a road called Sweetwater Springs Road (comes off of Westside Road, a beautiful road through the Russian River Valley) - known for grades of 20% and so steep that apparently when Pat (known in our bike group as "The Spinner" because he spins up hills like nobody's business and makes climbs look EASY) attempted it 3 years ago he had to get off his bike and walk it. No wonder I was concerned about what I was getting myself into.

We met up at Larkfield Shopping Center in the northern part of Santa Rosa at 5:45 a.m. so we could roll out by 6 a.m. By 6:07, we were on our way headed northwest out past the Schultz airport and on our way to Westside Road. On our way, I marveled at the fact that one of the toughest rides of the year so far had drawn 9 riders - a record for our group! Typically there's 4 or 5, sometimes 6. But 9?! Maybe we ought to do hard rides more often...

We'd been warming up our legs and spinning along, catching up on the latest with each other when suddenly there it was...the turn to Sweetwater Springs Road. I joked how, the last time I'd been out with Lee and Tim, we'd passed by it and I briefly turned my bike onto it and made a quick loop, pronouncing "I rode on Sweetwater today!" This time, however, there was no loop. We made the turn, and I noticed everybody slow to a stop. "What're you guys stopping for?" "Piss break" one of my male companions replied (when you're the only chick in the group, you get used to it). "Oh" I said, with a tone that implied "okay, well I'll just stand here and whistle while you guys do your thing, since I can't."

We were just about ready to roll out when an SUV began to drive onto the road. "What the...?" We were all dumbfounded as to who in their right mind would want to drive up Sweetwater. The car pulled over at the turnout and we began to joke "yeah, that's right dude, you definitely made a wrong turn." As I clipped into my right pedal, I heard a noise behind me. "HEY!" I turned around and there was David - ready to ride with us! His wife Anna had driven him and he was hurriedly getting his bike out of the car. Talk about TIMING!!! He had gotten the start time wrong and had every intention of getting the Sweetwater ride in. Ten riders strong, the real journey had begun.

Sweetwater begins gently and beautifully. Couple rollers but gorgeous wide-open countryside that makes you forget how close to civilization you really are. I got a head start on the group because I wanted to focus on what was ahead of me and I knew many of them would catch me eventually - might as well enjoy the lead while I had it!

After awhile, the open road began to head into a more canopied area of oak trees. The group began to get closer together and pretty soon, the climbing would start. I counted the number of riders and only counted 9. Who was missing? I realized it was Matt. I was near the back anyway and told David to go ahead - I wanted to wait and make sure he hadn't experienced a mechanical that would require us to go back down after we'd made it to the top. However, about 30 seconds later, Matt came around the bend. "Just wanted to make sure you hadn't had a flat or something!" I said. "Nope, just wanted to climb those small hills slowly so I can be ready for the big ones," he replied. We rode on and I admired the beauty of the trees around me as they changed from oak to redwood and everything was still silent. We hit the hill and not long after the climbing began, we hit a patch of dirt and gravel.

My first reaction as this hill pitched steeper was to stand up. My back wheel began to slide out from under me and spin without traction. "Sh** Sh** Sh**!!!! OH MY GOD! SH**!" were the words that flew out of my mouth. Matt yelled at me to "sit down and keep your weight over your back wheel!" I sat down, no less fearful that I was going to crash and never be able to get back onto my bike on this huge hill.

Slowly grinding up the hill, I managed to make it out of the dirt, but still slightly hyperventilating. As my breathing became more relaxed, Matt gave me a quick lesson on riding on dirt and told me that if I remember nothing else, to keep my weight on the back wheel. Okay.

From there on out, the climbing continued (but no dirt!). At times I simply imagined myself on a stair master with the highest level engaged, and it was all I could do to keep my bike moving forward. I had to weave in a snake-like fashion from the left-right-left sides of the road so that I could pick up some momentum. I had never been on anything so steep, and my bike does not have that third ring that would have been so helpful in a time like this. Still, I thought "okay, this is tough, but doable. What about the part that Pat had to walk up? When does that start?"

The climb reminded me a lot of the climb out of Fairfax up to Bolinas Ridge (I believe known in parts as Alpine Dam). I simply put my head down and kept climbing, focusing on keeping my feet light, my legs spinning (or what was an attempt to spin...I think my cadence averaged 50 rpms, if that, and i was doing about 4 mph!) and enjoying the gorgeous scenery around me. For all the difficulty of that climb, it was cool, shady, silent and serene, and the towering redwoods that surrounded me were inspiring. Looking back (even hours after the ride), it's difficult to remember how long it really took or even how difficult it was. Now it doesn't seem so bad. Maybe because I like to climb, or maybe because I can just focus on what I'm doing, not how miserable I am (then again - I really was never miserable except on the dirt, which scared me).

Before I knew it, I could see a rider up ahead. I was gaining ground and coming from last to catch somebody! Rounding another turn, I saw it was Jim (aka Custer). Unsure of how much further we had to climb, I decided to bide my time - it wasn't a matter of IF I would catch him, but WHEN. In spite of my eagerness, I just focused on turning my pedals over and keeping a very consistent pace.

As I continued to gain headway on Jim, I began to see some sunlight. Off to my right, the trees suddenly opened up. There - that - was my reward. It nearly took my breath away and tempted me to get off my bike and savor it for a few seconds (damn that competitiveness in me). I only wished I had a camera with me to post it here, but this was the best I could find on the internet:

I know, very small. Doesn't even do it justice, but if you can imagine emerging from a canopy of trees and immediately looking out to a beautiful valley below and beyond to mountains on the other side of the valley - it was absolutely breathtaking.

"YES!" I thought. That was the moment - there's one on every single ride I do in the North Bay - where I think "this is why I got up early this morning. This is why I drove my butt all the way up here. This is why I do this." I would do it over and over again just for that. To boot, you could even see some colorful hot air balloons soaring over the valley as well.

That view gave me just the push I needed to close the gap between Jim and I. However, before I knew it, I began to hear voices up ahead. Was this really the top? Sure enough, about 100 yards ahead of us, the group was gathered waiting for the rest of us. I had to catch Jim! I stood up and began my attack. Just as I was about to jump past him, he looked back and easily realized my intention. "Oh no you don't!" he said. "DAMN YOU!" I yelled back. We raced to the top, pretty much tying. "I was trying to be sneaky," I said with a grin, "but I STILL caught you!" High fives from the group all around. Before we knew it, we were 10 again and ready to head down the other side.

Normally I'm on the less conservative side of descents, but this one was unfamiliar to me and very steep in some parts. I decided that I'd rather play it safe than take a turn too quickly and end my ride early. An awesome descent nonetheless, and I vowed to ride up Sweetwater many more times so I could get to know it and take some faster turns.

Before I knew it, we were on Armstrong Woods Road in Guerneville, headed out to 116 where we would then turn right and continue heading west, west, west.

We stopped at a really cute bakery in Duncan Mills to refill our water bottles. I love walking into a cafe as a group - it makes me feel like such a badass! ;-D

Onward from there and I experienced a portion of 116 I'd never driven or ridden before. It is just so beautiful out there - the road is lined with redwoods and you feel like you're up at camp somewhere. The air is crisp from the ocean just 15 miles away, yet so invigorating I even pulled the train a couple of times as we pedaled our way out to Hwy 1.

Upon reaching Hwy 1 (in a town called Jenner), we made a left and almost immediately made a left again back inland on a road called Willow Creek Road.
This would be the infamous dirt road everybody had been speaking of. About a mile in, the dirt began and would not stop for at least 5 miles. Initially it was flat, and so I began to relax a bit. The other thing is that there's a difference between dirt and gravel - dirt you can still get some traction on.

The difficulty began when the road began to ascend up the hill. I was in the front 3 people and settled into a nice climbing pace. No racing here, just intent on getting through it. Things went on like this, and I began to really feel better about being on dirt. A few skids here and there didn't faze me quite the way they used to, and I realized I was becoming more confident in my bike handling skills.

John soon sped past me as he tends to do. However, not too long after he passed me, we reached the first of "The Sisters." These were steep (STEEP) gravel pitches that, on a road bike, were impossible unless you managed to stay on the very left side of the road (the right was a drop off). I saw him eventually get off his bike and walk it up, so I decided to save myself the trouble and got off immediately. Brian rode past me and I shouted some words of encouragement at him. Maybe I could've done it with a triple crank, but not a double (though Jason M. is the MAN and successfully got through both Sisters - then again, he's done this many times).

The second Sister followed shortly after the first, and this time I (unsuccessfully) tried to ride up it. No luck. I immediately dismounted and walked my bike up the steep grade, sweating, breathing hard and realized that I'd hit a weak spot: I could hear some negative thoughts floating around up there. "Ugh, how much more of this garbage?" I thought.

After climbing back on my bike and a few switchbacks later, the thought repeated itself. Was this really how I felt? After all these miles, sweat and energy - I was reduced to thinking "how much longer?"

Come ON. I told myself that thoughts like that were unacceptable. I could not think that way because if I did, I'd NEVER get through this, and if I did, I'd be miserable. Cycling is NOT miserable.

I repeated Kevin's mantra to myself. "Pain is the weakness leaving your body. Pain is the weakness leaving your body."

No, that's not the right one. I wasn't in pain. I was feeling fatigued. Tired of the dirt. Tired of climbing through dirt. Tired of switchbacks.

But just because I was a little tired didn't mean I couldn't enjoy it. "This is NOT a race," I told myself. "You're not out to beat ANYBODY." I was still well ahead of a few other of the guys, so what did it matter anyway? This climb was MY climb. Taking a moment to look around me, I took a few long, deep breaths and savored the smell of the clean air. Again, I was enveloped in a canopy of redwood and oak trees. Bugs were flying around. Sunlight filtered through the trees. Things were still. My next thought was slightly improved but still not where I wanted my mind to be: "This would be so PERFECT to run through. I would enjoy this so much more if I were running."

I allowed the thought and then decided not to have any more of that. I was going to focus on each section. Live in the moment. This was here and NOW. Right NOW. Enjoying this piece of road, not thinking about how many switchbacks remained, and just focusing on deep breathing, allowing oxygen to reach every single muscle in my body so that my body could do what it needed to do. I focused on enjoying the power of each of my legs with every pedal stroke, keeping my arms light, and feeling my stomach rise and fall with each deep breath I would take.

Never, in all the time I've been cycling, have I ever achieved such a state of mental focus and meditation. It was brilliant, and I was so incredulous at how much my mind opened up to allow the positive thoughts to come flooding back in. Suddenly, I was thankful for my strength. I was grateful to be out in nature. I was happy at my accomplishments thus far. The list went on...

John and I reached a gate. We hopped off our bikes, lifted them over the gate and climbed through it. About 50 yards later, the road became paved again. "I don't think I've ever been SO grateful to see pavement!" I exclaimed. John was not so happy, but I was gushing with excitement at our accomplishments so far that day.

Eventually we reached a three-way stop where a few of the other guys were waiting for the rest of us. The first words out of my mouth were "WOW, I DID IT!" Jason M. congratulated me and then said "now, was that so bad?" I had to admit, it was the most difficult thing I'd ever done on a bike. "I supposed I'd do it again, now that I know what to expect," I said.

We turned left and began our descent down Coleman Valley Road into Occidental. As the trees zipped past me, I grinned with delight. This was truly what riding is all about. Hitting a wall and overcoming it.

We stopped at the store in Occidental. Sometimes, Coke has never tasted SO GOOD. Mmmmm, Coca-Cola! Unfortunately, something had happened to John's bike back on the dirt and he was trying to identify what the problem was. We didn't get going again until about 15 minutes later, which was far too long after riding that far and doing that much climbing.

As we headed out Graton Road and up the hill, my legs were screaming. I had nothing left and really doubted my ability to hang with the crowd. "I just think I'm gonna have to do this at my own pace and let them go ahead," I thought. My legs just felt so...dead!

Brian was struggling, too. He, John and I labored up the hill, and caught a break on a nice quick descent down the other side. I looked up and the rest of the group was riding away in a pace line. Miserably, I thought "Oh no! Now I'll NEVER catch them!"

Oh, the power of the mind. As we rounded the corner, I'm not sure what it was - the sprawling vineyards around us, the bright sun making its way up into the sky, the accomplishments we'd already made - but I made up my mind that we were going to catch them. We started as a group and we'd finish as one.

I stood up and as I rode next to Brian, I yelled "Come on! Let's go catch them!!" I jumped ahead of him, allowed him to jump on my wheel, geared up to my big ring, and put my legs into high gear. Pulling us along at 23 mph, constantly looking back to make sure Brian was hanging on, we began to make headway. The group was getting closer. Using this as my inspiration, I continued to push it. We were SO going to catch them.

Tim looked back and saw us gaining. He dropped back from the group, and pretty soon we latched on to his wheel. "Ready?" he asked. "HELL YES!" I said. In no time at all, we'd caught the rest of the pack.

We had about another 12 miles to go, but flat from there on out, with one grunt through the town of Graton. That grunt burned like no other, but I was so charged from it being such an awesome ride, I paid my legs no mind.

When we finally made it back out to River Road for the last few miles, the group separated again - about 5 and 5. I took charge and pulled for awhile, trying to get us up to the rest of the group, but as Tim put it - they were "cooked ducks." Okay, I got it. We all regrouped at the stoplight before the last "hill" - the overpass over Hwy 101.

At that point, even a tiny overpass felt miserable. Just had to get over and we were done! The rest of the group headed back to Larkfied, and Tim and I made a pit stop at the new Badass Coffee in Santa Rosa.

Similar to the Coke, iced coffee had never tasted so incredible.

We sat and recounted the moments of the ride, giving kudos to everybody involved, and enjoyed the peace that comes with post-ride coffee. 66 miles, 3500 feet of climbing, 4 hours of riding. This was truly one of the hardest rides I'd ever enjoyed, and I savored every moment.


I thought I'd end my incredible ride post with an incredible view of the Russian River Valley - this is what I experience on many a bike rides - the fog and the views. It's easy to love cycling when you love your surroundings.

Onward to Tahoe!

Monday, May 21, 2007

Oh yes, it is Monday and this post is way off topic

But I couldn't help myself. I just had to share with everybody one of the most disgusting experiences I have ever had. What follows is an e-mail I wrote to my fellow staff this afternoon:
*******************************************
BREAKING NEWS

May 21, 2007

SAN FRANCISCO – Early Monday morning, NBTF staff members Nealika Caden and Sarah Trejo remarked on an unusual smell emitting from the refrigerator. Opening the door, Trejo noticed nothing different about the usually-packed shelves of the staff refrigerator that sat in the enclosed kitchen.

Upon returning later that day at 1:00 p.m., Trejo noticed the smell again and made a decision to investigate. What started as a routine inspection turned out to be a full-on excavation of the NBTF refrigerator. After removing several bags and closed containers, Trejo discovered a number of items as possible contributions to the rancid smell that had been emitting from the fridge.

Artifacts pulled from the depths of the fridge included:

-Several bags of frozen old carrots
-Zachary’s pizza, estimated to be aged at least 1-2 weeks
-Contents in a Styrofoam container that appeared to be leftovers from a previous meal, however, the consumption date was clearly past due based on the color of the food, in addition to the smell that then caused the usually strong-stomached Trejo to gag.
-Grapes that had begun the aging process – may have hinted that a winemaker among the staff had inadvertently placed their grapes in the fridge instead of a barrel to be aged
-A cracked egg whose contents had hardened and would be considered by most to be ‘rotten.’
-A plastic container whose contents, after close inspection, appeared to be a square of lasagna, however this remains unverified due to the fact that a dark green-blue layer had formed over half the square, rendering it unable to be completely identified. The contents were disposed along with the container.
-A blue lunch bag was removed and upon opening, a new discovery was made about the aging process of strawberries left over time in a closed, cool place. A white film had developed over all the fruit, and a brown liquid became apparent when the bag was opened.
-Several containers of cream cheese that were well past their due date (staff should be informed of the fact that while many cheeses are aged, cream cheese is not one of them).
-One rotting tomato whose skin had become wrinkled and soft.
-One plate of unwrapped butter.

Trejo, disgusted and in the interest of safety for all NBTF staff, immediately ‘chucked’ all items that had clearly been forgotten and were no longer suitable for human consumption.

“I have to admit, it was pretty nasty, and while I don’t gag at a lot of things, the food in the Styrofoam really got to me. Still, it was oddly intriguing to see this food aging process that I’ve never really seen before – certainly not in my own fridge,” Trejo remarked.

No other employees were available for comment, though this discovery is sure to inspire discussion about new policies to implement regarding refrigerator use.

**********************************************************************

Okay, so I tried to be funny about all of this, and I am definitely one to have a sense of humor – hence my taking the time to write all of that. HOWEVER – that was seriously one of the most DISGUSTING things I have ever seen, and not even in COLLEGE did my fridge ever look like that.

BUT since I am not one to merely complain, I will also offer a suggestion:

I am going to get some stickers and a pen to be placed in the kitchen. If you are placing items in the fridge, please use them to mark the date and your initials. At the end of the week, older items will be cleared out. This will happen on an ongoing basis.

If you have any better ideas, please let me know.

Sarah

******************************************************
I was proud of myself for using humor instead of nag to convey my disgust and irk. I just don't get how people leave that much stuff in the fridge - ESPECIALLY WHEN IT'S A COMMUNAL FRIDGE! Ugh. But my ingenuity seemed to pay off in the short-term - people actually responded with enthusiasm and gratitude to my e-mail. Let's see how well it works over the long term...

My enlightened state must have something to do with my bike ride yesterday, which was truly one of the hardest and most amazing bike rides I have *ever* had. 66 miles, 5 of them dirt, 3500 feet of climbing, and some of the most gorgeous views of Sonoma County and the Pacific Coastal region that I have ever had the pleasure of taking in. I've also never had to dig so deep in all my life. More on that later. (how about that? I DID get back to the main subject of this blog!)

Saturday, May 19, 2007

Rocket Fuel?

I'm sitting here in the John Wayne airport just biding my time until it's time to head back to Oakland, and since my brain cells are pretty much fried (came down to Newport Beach, CA for work), I really didn't have the energy to respond to e-mails, so I opted for reading my Active.com newsletter instead (latest Insider newletter is here: http://www.active.com/insider/insidernews_051607.htm).

One of the articles was a recipe for what the author called "Rocket Fuel." As I read it, I admittedly thought it did sound quite nutritious and you could do all kinds of things to make the flavor even better - especially since I love experimenting with flavoring.

Unfortunately, as I read it, it made me feel horrible about my choice of food here at the Oasis Grill & Sky Lounge. It was a grilled vegetable sandwich, complete with zucchini, tomato, portabello mushroom and something else. Oh...right...and the pesto aioli. :-/ If I were REALLY disciplined, I would have said "hold the aioli" and not even had a second thought. I think the fatigue has set in though and all I could think about was just having a bite to eat, sipping my cold beer and trying not to collapse. I *did* have a great run this morning, but I generally don't justify poor food choices with a good workout - it's not good practice.

At the end of the day, though, I still ate my vegetables, skipped the fries on the side and enjoyed the overabundance of pesto aioli that coated the bread and veggies. Sometimes, you just have to be satisfied that you did the best you could given the circumstances and move on to the next day. Life's too short to dwell.

Tomorrow's recipe: Rocket Fuel. :)

Recipe: Rocket Fuel

2 boneless skinless chicken breasts
3 cups Brown Rice
1 can black beans

½ cup red onion
2 cloves garlic
½ cup olive oil
½ cup red or yellow peppers
1 carrot
1 cup broccoli
1 cup zucchini (optional)
1 egg (optional)

Heat ¼ cup olive oil, ¼ cup diced red onion, and minced clove of garlic over med-high heat. Add chicken breast and pan-sear.

Cook 3 cups of brown rice with water or chicken-broth option.

Heat 1 can of black beans .

Add chopped veggies to chicken. Let veggies soften and absorb flavors from the chicken. Add black beans and cover with brown rice. Mix together over high heat and package for leftovers all week. The entire list totals approximately $15. Bon Appétit.

Monday, May 07, 2007

Wildflower 2007 come and gone

Megan and I pre-race...even though we're track buddies, she kicked my butt on the run. You go, girl!


So I don't really have time for a full report right now. Just couldn't wait to put up a picture from the weekend. Race went well overall, and I love my triathlete friends. They are just some of the coolest people!

Summary of the pluses/minuses of the weekend:

Pluses:
  • Improved swim by a minute (prob could've been faster if it wouldn't have been for the full-contact sport that the swim turned out to be, due to the fact that the Team In Training wave started right before mine...that's another blog entry though)
  • Improved run by 5 minutes (I also wasn't cramping and dying the way I did last year...)
  • Didn't dehydrate too badly in spite of the fact that it was 90+ degrees and my run began at 12:15 p.m.
  • (Mostly) had fun.
  • Megan and I were together up through T2...then she flew past me on the run, which did not surprise me. :)
  • Fueled well
  • Felt good for all of the race...or as good as one can feel climbing up crazy hills in really hot weather after swimming and biking.
  • In spite of a few difficulties, still placed 18/270 and beat time from last year by 3 minutes.
  • Best of all, I crossed the finish line with a smile on my face and not a grimace, and could stand easily as they took my timing chip off my ankle. That felt nice.

Minuses:
  • Learned that the cleats I bought for my Look pedals are actually slightly smaller than the previous cleats I had on (as apparently they know have a newer Look pedal that takes slightly smaller cleats...of which I was unaware up until yesterday), so I spent 24.5 miles concentrating not as much on climbing over hills with quick cadences and hammering on the downhills, but instead on keeping my feet steady so that they wouldn't fly out of the pedals (which they still did numerous times). I initially thought it would be miserable but it could've been worse.
  • Learned later from my friends that there is apparently a 'trick' to getting your chain back onto your gears when it drops without having to actually dismount your bike and put it back on. Too bad I didn't know that DURING the bike.
  • Overall probably lost about 1 - 1.5 minutes on the bike due to trying to fix pedals/chain, as well as another minute (at least) of simply being slowed down due to not being able to pedal as swiftly as I'm used to - lost momentum quite a number of times due to feet flying out of pedals. That got old after awhile. These minutes lost meant that I probably could've placed higher.
  • Unfortunately had to be behind Team In Training wave - that was a DEFINITE minus.
As my friend John Murphy put it, "that's why you keep coming back." He's right...though I'm not sure about going back to Wildflower for a few years. That race is CRAZY! More later...

Wednesday, May 02, 2007

The Tricky Taper

It's that time again...Taper Time! What does that mean, for all you non-racers? It means it's the period of time right before a race where you lay off the intensity a bit and bring your total training hours down just SLIGHTLY (hello, taper does NOT equal sitting on the couch watching your favorite reruns of 80s sitcoms, contrary to what some may believe and/or practice). The purpose is to keep your fitness but allow your body to rest some in preparation of your big race day so that you're fresh and ready to perform when the gun goes off.

So what is the right amount of taper? When should one start tapering? It's a tricky process that is a combination of science and art. When it comes to the BIG "A" race (Vineman, for me), I'll start the taper process about 3-4 weeks beforehand. I'll follow some guidelines and listen to my body, be strict about nutrition, blah blah blah.

But Wildflower is NOT my A race. It's my 'warm-up.' My litmus test. Hence working hard up through last Sunday. This is the week I'm letting my body rest a little. Tapering is always a fight, though. Ask any athlete and they'll tell you it's one of the most difficult things to do correctly. When you've been training for 8-10 hours a week consistently, some weeks pushing hard, how do you just 'back off?' Or how MUCH do you 'back off?'

Fears and rationalizations begin flying across your mind: "If I back off, so will my fitness." "I'll get used to being lazy." "I've just gotta get one more good [enter swim/bike/run here] in." "One more won't hurt."

It all reminds me of being in school again. There were those classes that I actually liked, where I did the reading, did the studying on time, didn't cram, and the night before an exam, I could actually feel relaxed and not attempt to speed-read 4 weeks' worth of material. I could go into a test confident and prepared. Then there were those other classes. The ones where I was ALWAYS cramming, hated the material, and hated the studying. Unfortunately, as a freshman, I learned the hard way that with calculus, even if I hated it (which I actually didn't - I just hated the way it was taught and never understood a damn thing the prof. was saying), I needed to put the time in. By the time the final came around, there I was desperately attempting to understand sequences and series, but it was no use. No point in cramming at that point. It wasn't going to do me any good and any information I DID try to learn was probably going to just mess up the stuff that I had retained.

Triathlon training is like that. If you don't put the time in, there's no use trying to get it all in the week before. The week before is a time to focus on eating well, practicing visualization, preparing your checklist. It's a time to allow your body to relax a little, freshen up and renew. It's an exercise in self-discipline, of not following what everybody else at swim practice/spinning class is doing, but of following your own plan and not trying to outrun the dude in front of you on your nice easy run. It's staying within your head, planning YOUR game and remembering that you've got what you got. Ain't nothin' else gonna help build your speed now!

So, how to taper? It all varies from person to person and different races. I went to yoga this morning and thankfully, since it's a full moon, she felt we should go a bit easier than normal. Perfect timing! I'm still a tad sore but I really needed the stretches. Track workout yesterday was nice 'n easy. I'll do an easy swim tomorrow, and try to keep my heart rate down when I teach spinning on Friday. One of each thing in, nothing crazy, and visualizing myself holding steady on all those climbs at WF.

If all goes well on Sunday, then I'll know I got the tricky taper right...this time.