Teaching and Covid 2021

Many students, families, and teachers have been looking forward to in-person learning this fall, but now find themselves on a pandemic roller coaster as the school year opens with a surge of COVID-19 cases. 

Our program opted to begin the year with mask-optional for staff and students. A rare few chose to wear masks. The population of students that we serve are not eligible for vaccination and thus are at higher risk. In addition, staff are not required to be vaccinated or to share their status with coworkers and families. 

Just ONE week into teaching, I tested positive. 

My symptoms began with sinus pressure and itchy eyes, I thought it was seasonal allergies. After a couple of days, my congestion relieved, resulting in some drainage and an occasional cough to clear my throat. I continued to think it was allergies. 

On the third day, I scheduled a test. More as a precaution and to make sure that I was not risking those close to me. Test availability in our area is difficult. Luckily, I was able to test and receive my results within 24 hours. 

Let the quarantine begin! I'm now 7 days since the onset of my symptoms. I have not suffered additional symptoms and look forward to getting back to work. 

 

Just one week into teaching, I tested positive for Covid. My symptoms were mild, I thought I was suffering from seasonal allergies. I'm thankful that I was fully vaccinated 

Ironman Tulsa 2021 Race Report

 

        Ironman Tulsa race report    

Total: 14:30    Swim: 1:20    Bike 6:38    Run: 6:17

Lucky number 8 on the road to legacy status (12) and a Kona slot. My training leading up to the race wasn’t perfect but it was consistent. I ebbed with motivation when Ironman Texas (April) was rescheduled and flowed when family priorities came before training. I missed some long bike sessions but felt prepared for Tulsa. Race logistics provided a new level of stress but I planned to race the course that was provided and focused on the positivity of health and ability. During my race, I repeated the mantra of challenging those ahead of me while inspiring those behind.

My swim was uneventful. I wore a sleeveless wetsuit and had some hand/finger numbness but otherwise an expected swim. I complained that there were too many red turn buoys, I was ready to be done with the swim. It started raining before the swim started and continued throughout the bike and even a little into the run.

While driving the course, we noted that the crew must’ve run out of caution paint because so many areas were highlighted! During the race, rather than use paint in some areas, IM chose to place signs that indicated “rough road ahead” as if the entire course wasn’t rough! The course was faster than expected and I never lost any equipment or suffered a flat.

This run course has the potential to be as good as Ironman Texas, especially considering the rain. Crowds were loud, dressed in costumes, and super supportive. I usually don’t mind about finish times but have noticed that I no longer wish to remain on the course once the broth is brought out, that smell turns my tummy! Even though spectators were smaller near the red carpet, leading up to the finish the energy was contagious!

This event was well executed with usual challenges of a first race. I enjoyed our stay in downtown and would do this race again!

Thanks to Tridot for preparing me through consistent training!

Training and Racing during Covid - IMFL Race Report 2020

Before reviewing my year, I want to start by saying that I am still passionate about the sport and helping others reach their goals. This year has been a roller coaster. I pivoted from trying to achieve a personal best to accepting a respectable finish. I maintained endurance with some threshold work sprinkled in but allowed myself grace. I needed to accept the stress that this virus has added to our lifestyle and find a way to continue to reach for my goals. The hardest part about the cancelled races has been the need to continue to train for the "what if". With full distance triathlons on my schedule through November, I had to continue to build endurance as it would have been too risky to race unprepared. 

Pre-Covid Race Schedule:

April - Ironman Texas...deferred to Waco in October....deferred back to The Woodlands for 2021

May - Ironman Tulsa...deferred to Ironman Florida in November 2020

After Ironman Texas was cancelled in Waco, I had to focus my energy toward Florida. I was well prepared for my April and May races. I let off a bit for the October race but was able to get my head into the game for this November. I was ready! I had been working to achieve race weight, which has effected my bike power but otherwise, I felt as ready as ever! As I consider my goals for IMFL, I like to have levels that can keep me motivated to finish...if I don't reach the first, I move on to the next. Plan A is to finish in under 12:46, a PR. Plan B is to have a run under 5:23, a PR. Plan C is a healthy race with a respectable finish. 

One of the most difficult aspects of race week are balancing family, work, and the upcoming race. Planning, packing, and travel...oh my! Although this is my 7th ironman, I still worry about packing the right items while NOT wasting anything. The new protocols that eliminate the change tent, has added a wrinkle because I want to have the option to change clothes before the marathon. This race, in particular, carries the unknown of ocean swimming and the wildlife that I may encounter, most notable the jellyfish!

Notable changes to Ironman Protocol for this race. 

Pre-Race:

Packet pickup reservations, but they weren't strictly enforced

Temperature and questions every time you entered the village/transition

Mandatory face coverings 

Transition bike spacing was AWESOME, 4 bikes per rack

Bags at your bike, like at a shorter event

Race Day:

Notices for NO spectators 

Queue based on finish time, escorted from transition to swim start

Notices for athletes to be "self-sufficient" 

Less aid stations for the bike and run

Touchless finish line

Race Day

Swim:

Water was choppy past the pier

Note to all, salt water burns your throat

"find your rhythm" relax into the waves to find the right breathing pattern

Deep sand to run in for second loop

Water shower was not enough, glad I had a bottle of water in transition

Bike:

Mostly headwind out then tailwind in but lots of crosswind too

Aid stations 15-20 miles apart

Bonked a bit, should have started eating sooner, 1:15- banana never tasted so good

T2

Deck changed my shorts

Run:
Took 4 miles to settle in

Aid stations 2 miles apart

Narrow course for both directions of athletes + 70.3

Dark early but never cooled down much

Intermittent Fasting

Intermittent fasting is a pattern of eating with periods of fasting (no insulin producing foods) and feasting (eating). There are several types of programs that include, alternate day fasting, time restricted feeding, and periodic fasting. Other versions of this eating plan are the Warrior Diet and the Fast Five Diet. 

Common Terms

• IF - intermittent fasting
• Window - refers to the time of day that is for fasting:feasting, 16:8 = 16 hours of fasting: 8 hours feasting
• Clean fast - consuming only non-caloric and bitter foods. The list is short and includes water, black coffee, black or green tea, and mineral water. No artificial sweeteners or flavorings. 
• NSV - non-scale victory ie clear skin, mental clarity, more energy
• OMAD - one  meal a day
• ADF - alternate day fasting or up/down

Popular Media

• Fast, Feast, Repeat by Gin Stephens
• The Complete Guide to Intermittent Fasting by Dr. Jason Fung
• Intermittent Fasting Stories with Gin Stephens
• The Obesity Code by Dr. Jason Fung
• New England Journal of Medicine article
  
• Quick Informative Video - Link
• Appetite Correction by Dr. Herring

As of today, I have been practicing intermittent fasting for 80 days. I have noticed reduced inflamation in my joints, less bloating, and weight loss (about 1 pound per week). I have more time because I am not focused on "what's for breakfast" and "when is my next meal". I generally fast for 18-22 hours each day and eat a snack and dinner. I have not changed the type of foods I eat but have noticed negative side effects to eating too much sugar and dairy or even large amounts of simple carbohydrates. When on vacation, I modify my schedule with a longer eating window. As with many followers, this is not a diet but a way of life. I feel freedom and want to eat foods that are "window worthy" and make me feel good. 

Has it really been a year!?!

Crazy how time flies and priorities change. The hardest part of writing a "year in review" is whether to categorize it by seasons or by pre-COVID/post-COVID! We had so many fun experiences until March when COVID entered the picture. Below is the highlight reel. 

Fall 2019 - 

   

• Full time preschool teacher- all 5 days with 
• Kids sports- cross country, swim, LOTC, band
• Downton Abbey with Granny
• Halloween with the littles at church
• Waco 70.3
• Nashville trip

Winter 2020 - 

• Cupping- first time
• Aramco 1/2 marathon
• Hot Chocolate 5k - a PR for me!
• Tri Camp - first time focusing on having the BEST year
• Detroit - Garth Brooks in concert!!!

Spring 2020 - 

• Disneyland - first time to visit Star Wars Land
• COVID - Distance Learning 
• Virtual Bluebell 5k - not as fun as the real thing
• Postponed Tulsa Ironman and Texas Ironman 
• NO summer swim league 
• First job for Big T - Lifeguard

Summer 2020 - 

• Garage fire - how could such a little thing cause so much damage?
• Wisdom teeth for Big T

Fall 2020 - 

     

• Just waiting for school to resume again! We just returned from a mid-week break at the beach. Big T has been swimming and running to prepare for the sports season. Big T turns 16 this year and has a nice car sitting in the driveway! Little T is reluctant to end his 5-month hiatus from schedules. JT continues to work from home and we're happy that he has kept his position through this volatile economy. 
  
  
  
  
  
  
  
  
  
  

A New Chapter

#TriGirlTeacher

As one door closes, another opens. I have enjoyed a flexible schedule while the boys have grown up and in a few short weeks will begin a new chapter.

I accepted a full time position teaching five days. Early childhood allows me to spend time with the boys before and after school. I also get to keep teaching group exercise at the Y and am available for carpool.

The downside is the effect it will have on my triathlon training schedule and my availability to connect with friends during lunch.

I welcome the change and look forward to navigating the ups and downs. Follow me at #TriGirlTeacher to see all the fun things we do in the classroom!

Busy! Busy! Busy!

It's been a busy few months!

I turned 40 and completed my 5th Ironman in Florida! It was a magical trip without the boys. We did some recon for the Disney trip for spring break and enjoyed some quality time in the sunshine state.

The new year brought a completion to the cross country and swim season for Thomas.

The cooler weather came with lots of opportunities to support my athletes and run some races. I ran a 2-person relay with a good friend's daughter, a 5k with Tyler, and the Aramco 1/2 marathon! It was fun to support athletes at the Cypress 1/ 2 marathon and coached athlete, Amanda, during her 50 mile race!

13 Weeks to IMFL

The workouts are getting longer and the weeks seem to blend together. I appreciate the extra time to train that summer provides but the heat and humidity are excruciating!

In just 88 days, I'll be towing the line of my "A" race, supported by my number ONE race sherpa! My training has been consistent and progressive with a focus on run speed. My goal is to break my record from IMTX 2017. 

These workouts are not for the faint of heart. It takes determination and motivation to complete each one. To race strong, I have to put in the work!

My workout plan for this week: 

Sunday: 2-hour run (negative split with last 6 miles at 10 min pace)

Monday: Aire Pod (strength) + RPM (teach indoor cycle class)

Tuesday: RPM (teaching) + Swim 2500 meters

Wednesday: 45 minute run w/ the kids

Thursday: Aire Pod (teaching) + Swim 3200 meters

Friday: Cycle 260 minutes + Brick Run 20-30 minutes

Saturday: Rest

Ironman Florida Website

Ironman Florida 2018

I pulled the trigger and registered last night!

2018 is the 20th anniversary of this race. It has long been on my radar as an event that looks fun, interesting and well suited to my strengths. Held on November 3, it will be just 2 days after my 40th birthday. Call it a mid-life crisis but I couldn't pass up the opportunity.

The course is a 2-loop ocean swim, mostly flat bike, and a 2-loop run.
IMFL Website

When researching the venue, there are lots of condos at affordable prices on the water and near transition. It is a short 10 hour drive from Houston.

Official training begins in June!

NutriSystem- Turbo TakeOff

Although I have weight to lose, I struggle with restrictive diets. I chose to start this program with my husband so that we can be accountability partners. My perspective of the program is that it is simply a meal delivery service with a few fresh additions. Great for portion control and consistency!

The shipment! In addition to our "uniquely yours" food order, we received the Turbo Takeoff box. We were instructed to only open the Turbo box so that the food doesn't get mixed up. Included each day is a breakfast, shake, lunch, bar, and dinner. You are asked to add at least 4 servings of non-starchy vegetables and 64 oz of water.

Week 1: Turbo Takeoff - January 15-21, 2018
Starting weight 178.1

Day 1 was not too hard. It is clear that the portions are VERY small but they are frequent. I struggled with meal timing because I taught a cycle class mid-morning but it all worked out.
Total calories 950.

Day 2 was still not a struggle. I do catch myself going toward the kitchen for a little snack, I catch myself because I am committed to the plan. I joined a Facebook support group hoping to get some good ideas about making the food more palatable since much of it comes in pouches. Looks like a mixture of astronaut and camping food! Today I substituted a a 1/2 sweet potato for piece of whole grain bread, topped with the BBQ chicken pouch, it was quite good!
Total calories 1011.

Day 3. Weight 175.4
*I weighed in today "weigh in Wednesday" down 2.7 pounds
I'm not hungry but I am demoralized by the small quantity of food. I tend to save a couple veggies for later in the day when I know the munchies will attack! I read a post about adding cauliflower rice to the base of soup-based items, like my chili dinner. It was okay but the texture of the cauliflower was a little weird. I also read about a veggie soup that is considered "free" since it is broth based and full of veggies. I made a big batch, separated it into 10 smaller containers, and plan to add this option as a veggie or to help add flavor and bulk to soup-type meals.
Total calories 925.

Day 4. Weight 174.4
I have to go to work today so I've been trying to simplify my meal plans but also make sure that they are filling since I often get hungry for a salty/sweet snack while teaching. I started my day with the chocolate muffin, much better than I expected with little chocolate chips for texture! I really wanted to snack when I got home from work, habit and the result of a stressful day, but made it until dinner. The best part of this journey has been Tyler's willingness and eagerness to eat frozen meals for lunch/dinner, very supportive and a healthy potion for him.
Total calories 930

Day 5. Weight 173.3
Over the hump and nearing the first of many finish lines! I am optimistic that I can get my weight under the 170# mark by the end of this week. Like others, I want to get the most out of this week since it is likely the largest weight loss that I will see in one week. Starting in the 160s will set the scene for gradual weight loss but a much happier me.
Total calories 830

Day 6. Weight 173.3
Not a fan of my breakfast today, blueberry lemon bar but my 3-cheese chicken lunch was yummy. I made another batch of soup today. Much more bland and decided to leave it chunky. It was good and filling.
Total calories 800

Day 7. Weight 172.0
Excited and nervous to start the real program. I got a little light headed while teaching class so I started adding a protein (boiled egg) to my dinner salad to help add some calories. I am happy with my weight loss although secretly I was hoping to hit 169.9 before starting the rest of the program. I am super committed and eager to see what I can accomplish. 
Total calories 870

7- Days total weight loss = 6.1 pounds

Are you R.I.P.P.E.D?

I recently attended instructor certification for R.I.P.P.E.D hosted by Gold's Gym, Lisa Roth, and Vince Valerio. It was a 1-day session that would consist of a Master Class followed by education in each component (Resistance, Interval, Power, Plyometrics, Endurance, and Diet). We learned technique and tips for each section. We finished the day with a multiple choice exam.

Initially I registered to gain some needed continuing education credit for my Personal Trainer and Group Exercise certifications. After taking the master class, I really liked the format. The tagline for RIPPED is "one stop body shock" and I absolutely agree! The 1-hour format incorporated full body weights, endurance cardio, and intervals.

Reflecting on the training session, I still don't see myself teaching the class yet BUT I can see how I can incorporate some components into the classes I already teach. I also think I may have found another class to fit into my workout routine!

IMTX Race Report 2017

IMTX 2017

The Good:

12:46 Overall

PR by 46 minutes

Amazing support crew and friends

The Bad:

Nasty canal water

Flat tire at mile 6.5

The Details:

Pre-Race - 

View of the canal from the host hotel

Racked and ready

This was my 4th IMTX so I had some degree of complacency with training and expectations. I prepared with minimal training (no more than 12 hours per week) using a flexible schedule so that my priorities were always clear - Family First. Because of my ever-changing schedule, I mostly trained alone. It gets lonely out there but builds mental toughness. I volunteered to participate in a research study that would require me to provide blood and urine samples at the swim start and race finish. The study was looking at the effects of endurance training on organ failure. I was happy to help out and unconcerned about any negative effects of my participation. I rented a Beacon tracker in hopes of helping others track my race, the IM app has previously been delayed with updates.

I attended the practice swim Friday morning. I started the morning wearing sunscreen and sneakers, past experience included lots of walking and hot sun!  The water was 78 degrees so I swam in my suit, about 900 yards. Assuming temperatures would hold, I planned to wear my swim skin on race day. The water felt comfortable and I enjoyed the swim practice.

After the swim, I rode my bike a couple miles to make sure shifting was on point and the wheels were seated without rubbing. I rechecked my run and bike gear bags before check in and let some air out of the tires. Next we drove to transition to drop my gear. I quickly moved through the check in process. There was no need to stall, I had done this before! We left to eat lunch at the Cheesecake Factory then check into the hotel. 

Best sherpa ever!

The day moved slowly. I am not accustomed to so much down time. We walked the mall and relaxed in our room only to leave again to walk the waterway and expo. We ran into some friends at the bar and had a cider (and a water) while enjoying the shade and breeze. We grabbed a sandwich for dinner and headed back to the room for the night. Lights out at 9 and I was calm and ready for sleep. 

Race Morning- 

Transition- Race morning

I woke at 4:15 to start my coffee and routine. We sun screened, tattooed, and headed to transition. Again, I moved with purpose, knowing that I wanted to be at the swim start by 6. I filled my tires and put my hydration and nutrition on the bike, then filled my gear bags. We drove to the swim and said our good byes as Jason was driving back toward the finish line to volunteer with the VIP crew for the remainder of the day. I arrived at the research tent and provided my samples then walked to the swim to seed myself with the 1:20 swimmers. I met up with a training buddy, JP, and we chatted and waited for the cannon. While waiting in the corral, it became apparent that women were vastly outnumbered (75/25) as I was in a sea of green caps and tall men! Regardless, I was calm and ready to start my day.

Swim- 1:18 (PR 2 minutes)

I entered the water and started off. The crowd never waned, always a swimmer near me or touching me. I found it easier to sight off of a pink swim cap rather than search for the buoys. My first mistake was hitting the lap button on my watch (as if this was a training swim) at the first turn buoy. I didn’t realize my mistake until I was approaching the canal, so much for swim data! I have completed races and even an Ironman without the use of my watch so I was unconcerned and remained calm. Entering the canal was chaotic with the addition of buoys and kayaks to further hinder traffic flow. The smell and taste of the water was of mulch and manure and made me feel nauseated. I knew this section would feel long so I searched repeatedly for some feet to draft unsuccessfully and kept swimming forward to the final turn buoy. I had been thinking about my effort and was concerned that I hadn’t pushed hard enough on the swim. I climbed the ladder to the landing and wasn’t tired, it was a good swim.

Transition- 5:11

After grabbing my bag, I saw Paul and received a quick high 5 and a bootie slap on the way to the tent. My volunteer was calm and awesome. We methodically got my gear out and on quickly. The mud in transition was piling into my shoes but onward I ran to start the bike. As I mounted, I noticed that that the pedal was tight to push so I dismounted and checked the chain to make sure I hadn’t dropped it. In hindsight, I think the mud was making it difficult to clip in rather than hard to turn the pedal. The slow down allowed me to see Lee and Jeff on my way out to the first turn.

Bike- 5:51

The ride out was crowded as everyone was jockeying for position while trying to hydrate and eat. During those first 5-10 miles, I knew it was critical to find my position because of the new 12 meter drafting rule. I had a flat on the front tire at mile 6.44. As I was changing the tube, support arrived and finished the job with a pump and I was on my way. The road was bumpy with uneven joints all along the toll road. Each time I wondered if this is the one that would cause a flat. From the beginning of the ride, my heart rate and power were not reading so I focused on cadence and RPE. Luckily, I have trained many years without bells and whistles so it was an easy shift in focus. I knew that I was riding faster than planned but not so much that it would kill my run so I kept going. The tailwinds were speedy and the headwinds were hell. My biggest complaint was the road surface and that six bike lengths is a lot during a headwind! I didn't notice much of the scenery on the toll road because I was trying to keep my head down in aero position. All those lonely training miles helped me tune out the other riders and remained focus on executing my race.

Transition- 6:59

After handing off my bike, I took off my shoes and jogged barefoot to the tent, it felt great to be out of my shoes. I was super excited to see Tom and Sue as I ran through transition. Again, I had a calm volunteer who quickly assessed my gear and got me moving in the right direction. Admittedly, my senses were dull and that chair felt fabulous! I changed my clothes, applied vaseline, and headed out for the run.

Run- 5:24

My plan for the run was to walk the aid stations and jog between. I was able to hold to the plan for the first loop and was grateful to the support of my Cypress Triathlon friends, Lea, and Amanda and the kids for the encouragement. I knew that I would not be able to maintain my pace for the next loop but continued onward. I was happy to see Leslie at the park, reminding me to stay focused so that I could finish strong. The second loop had a couple more walk breaks but I kept them short. The cloud cover and cooler temperatures helped to keep me cooled down and I didn’t need ice. I began a mental struggle as I finished the second loop. I stopped with Jason and Amanda to have a good cry and meltdown but both sent me on my way to get this done! It was the kick I needed but I sure wanted some sympathy too. It took a couple miles for my motivation to get back on track then I went back to my walk/run plan. I used the restroom three times during the course, a lot for me, so I thought I was doing a good job with hydration.  Jason had told me that the Ironman app had predicted a finish at 7:15pm (45 minutes earlier than my stretch goal), so I focused on creating the biggest gap. A PR was inevitable; it was about how much better I could do. I continued to high five the kids, stop to thank friends, and find things to enjoy on the run.  My family was in the bleachers at the carpet, flashing their pink shirts and smiles. Jason was my catcher and put my medal on, just like the first time in 2011. I cried again, knowing that I had surpassed what I had thought was possible.

Post Race-

After photos, we met with family in the village. I was so grateful for their support. I went back to the research tent to submit my samples. Not surprisingly, they had difficulty getting my blood sample! It was hard to believe I had only lost about 1.5 pounds. Pablo and Faby walked me back to the hotel, as I prayed we would not use the stairs! My legs had already begun to get stiff and the chafing was becoming uncomfortable. I spent the evening trying to hydrate and force myself to eat as I fought nausea and leg pain. I watched the finish line on my phone and could hear Mike Reilly announcing from my room. I made a decision that I would leave my race bracelet on until I completed my post race report. Following the race, I had a "freeze and squeeze" session at Cryo Recovery. Next I wore compression socks and sat in the hot tub. I may have resumed activity too quickly, lending my recovery to last a full seven days. As I sit, almost a full week later with stiff legs and what looks like a soon-to-be-lost toenail, I have not forgotten the “work” that it took to finish the race. I am not thinking of the next Ironman but I also am not foolish enough to say that I’ll never do it again. For now, I just want to be able to enjoy working out and living a healthy lifestyle.