Fitcation: Cold weather cycling in Georgia

My, my, my. How did I let a whole week go by without posting? You guys must have thought I slipped into a sugar and wine induced coma. Although my blogging has been sub-par, let me assure you I've been keeping up with my fitness. In fact, I just recently returned from a fitcation of sorts.

A few weeks ago, I was introduced to a colleague at a conference (we'll call him Dr. Conference for now). We started talking about our research, and somehow the conversation turned to running (naturally, all my conversations turn to running). He mentioned that he was training for his first marathon, but was unsure if he was running in the right shoes. Like a puppy who hears the jangling of car keys, I instantly sprang into a hyperactive state. In one breath I exclaimed "ohmigoshI'msponsoredbyBrooksIcantotallyhelpyoufindshoesIlovedoingthiskindofstuff". We made a plan to meet up at the hotel fitness center that evening and I analyzed his gait and helped him determine his shoe type. When we realized that he lives close to my family, we made plans to meet up while I was in the South. He proposed we get together to do a popular cycling route in the Georgia Mountains. Without thinking too much of the temperature, I agreed.

The day before the trip, I checked the weather. It was then that panic began to set in. High of 42 degrees? Feels like 36? What did I just agree to?

Grabbing every item of fitness gear I owned, I packed my bags and crossed my fingers. The morning of our ride, I was sporting three layers of clothes and feeling like the Michelin man. What did I wear? Bottom: Recovery Socks, CWX running tights, and Pearl Izumi shorts on top (yes, I know it can be dicey to wear anything under cycling shorts, but I went to town with my dz nuts). Top: Moeben arm sleeves, brooks HVAC long sleeved, short sleeved cycling jersey, brooks running gloves. I also had a Buff around my neck, and a Bondi Band to cover my ears. I was layered to the max:

The route that we cycled was the Three Gap Fifty ride up in the mountains. It was a 50 mile ride that covers a total elevation gain of 6,385 feet--a far cry from the flat rides I do in Hawaii. Here is the elevation profile:

As we began the ride, I was freezing. I was also riding on a borrowed bike, and was a little shaky as I got used to the unfamiliar shifting. Eventually, I settled into the bike and warmed up, especially on the first 8 mile climb. We got toasty warm on the climb, but made the mistake of stopping at the top to enjoy the view:


Within minutes, we were cold again and faced with a sharp downhill. As we were flying down the mountain I began to shiver so badly my legs were shaking. I began to get scared and started riding my brakes. Two thoughts were running through my head: 1) it would really suck to get hypothermia when we are 25 miles away from our car; and 2) whatever you do, don't cry in front of the boy.

Somehow, I survived the downhill and warmed up again on the next climb. The rest of the ride was just as cold as the first half, but once our entire feet went numb it didn't hurt too bad. We made it back to the car just before dark, and spent an hour with the heater on full blast to stop shivering. I would have taken more photos of the ride, but after the first climb my fingers stopped functioning. The ride was gorgeous, and I will definitely do it again--but only if the temperature is above 60.

The next ride we went on was the Silver Comet trail.
This trail is awesome---a total of 95.5 paved miles from Atlanta up through Anniston, Alabama. The path is in amazing condition.


It was created when a railroad closed in 1989 and a non profit organization called PATH started planning for the trail. It is a success story of partnership between the Georgia department of transportation, the Georgia state park organization, and three counties in Georgia.

There are bathroom and water stops along the way, and it passes through towns with places to eat and sleep. For more information on this trail, check out their website.

Although we only rode for 30 miles, I was just as cold as the previous ride, and sporting all my layers:

When we got to the turnaround, Dr. Conference quietly mentioned that he was really, really cold. Although you can't tell from the photo, he was sporting significantly fewer layers than I was:

On my lower half, I had knee-high socks, tights, and cycling shorts. He ONLY had cycling shorts. Since I know he is a stronger cyclist than me and usually rides way faster, I tried to pick up the pace a bit to help him warm up. When we were 4 miles away from the finish, I casually mentioned "you know, if you want to go faster go ahead. I'll meet you at the end." He said "you sure you don't mind?" and before I could finish my "no way go ahead" he was off with a flash. I knew he was fast but didn't know he was THAT fast. Talk about a humbling experience.

So, not too bad of a fitcation. I got a jumpstart on my cycling training, got some running in, but most importantly, I'm starting to learn to be less of a sissy with the cold. If I keep this up I may have a hard time getting used to the heat of Hawaii when I return!

My Christmas Booty

(no, not that kind of booty you sickos)

Santa has been very, very good to me this year.

Since a family member is a man in uniform that has to work on Christmas Day, the Frayed Laces family celebrates Christmas a little early. Which means I get to open presents earlier than the rest of you guys...suckas! (Okay, so maybe part of it was also that we bought Mom a Wii for Christmas and wanted a few more days to play with it, but that's our little secret)

So...what (besides a lump of coal) did I receive this year? Well, a smattering of running-related items and kitchen items. Although personally I find colanders titillating, I'll spare you the details of my Bed Bath and Beyond booty.

My bros helped me stock up on the sports nutrition. They asked point blank what I wanted (gotta love Bros) and they did a very good job listening.

I also got some of my favorite bread. It started out one year as a gag gift. My bro said he was walking through World Market, saw the bread, and thought "yuck, that looks disgusting...sis will love it!" Turns out I did love it, and it has become a yearly tradition of sorts:

My sis also gave me some fantastic band-aids. I am totally going to carry these on the trail so the next time a dude gets a boo-boo, he'll have to sport either the big heart or the lip band-aids.

I also got some fantastic stainless steel water bottles. All my current bottles are the kind of plastic that will make my offspring have thumbs come out of their foreheads, so I suppose I should get with the times.

But the funniest gift by far came from my bro. Because of his line of work, he is always concerned about my safety. He came up with the perfect safety gift for a runner. Behold:

I hope Santa is good to all of you this year! Did you receive anything super cool? If so, tell below!

And I have to be honest, I haven't exactly followed my no running for a week promise. Today I chased a dog around our pool table for ten minutes---can I log that as a mile?

Making the transition...

It's official. My "off-season" has begun. The 50 miler last Saturday marked the end of a 6-month long run-only phase in my training. Yes, I have to pace the Enabler for 40 miles in his trail race in about a month, but I am confident that my fitness will allow me to be a good pacer without any additional training.

When I return to Hawaii the second week in January, I switch to Triathlon mode. I have my half-ironman at the beginning of June, and my full Ironman the beginning of November. I am looking forward to switching training gears, and I know my body will appreciate the change in training.

But, until January, I am in my off-season. So, what does this off-season entail? Well, for starters, I am forbidding myself from running for an entire week. I haven't done this since, well...probably since I broke my hip two years ago. I know that I need this break. I have been pushing my running way too hard in the past few months, and quite frankly, am surprised I've avoided major injury. My body has been good to me, so it's time for me to be good to it. After my week sans running, I am going to ease back with wicked low mileage. Maybe 3-4 miles a few times a week. During this week of rest, I am focusing on just relaxing and spending time with my family. Yeah, I've been boozing it up. Yeah, I've eaten way too many cookies. But you know what? I honestly don't mind if I gain a few pounds. After pushing-pushing-pushing for the past few months, I need a bit of a break.

I am using my off-season to prepare mentally and physically for the new training load it is going to endure. I am getting my mind back into triathlon mode and scouring the net and slowtwitch for all the latest training methodologies. I found a local masters swim program, and have been swimming every day since I arrived. I'm keeping the distance relatively low, swimming about 2400m each day, but instead am focusing on my technique. My workouts are drill-heavy, and I have been getting some really great one-on-one coaching. Swim is my weakest sport, and the off-season is a perfect time to work on your weakest sport.

So, that's my off-season plan. What about you? How are you guys spending the off season?

And the winner is...

Sorry to keep you all waiting with the Yurbuds giveaway results. I was too busy stuffing my face with cookies and wine. Not the healthiest way to spend the holidays, but hey, I think I deserve it.

Anyways, the ten lucky winners who will get free Yurbuds are....

(these were selected randomly using a random number generator)

Anne: whose favorite song is Let it Rock

William: I feel good by James Brown

Lisa: Defying gravity

Katie A: anything by Seal

Niki: Life is a Highway by Rascal Flatts

Sarah: Fort Minor

Kevin: Master of Puppets

Dave: Uprising by Muse

RR: anything by the killers

Lacy: Hero by Foo fighters

Folks, send me an email at frayedlaces@gmail.com and I will give you further instructions.

Thank you to everyone who entered! What a response!

I have weak hips

I've told you guys that I've been doing the PT thing for a few weeks to help get my posterior tibialis problems under control. A week ago, my therapist put me on the treadmill to check out any biomechanical issues. Turns out, when I run I kind of throw out my right leg and whip it back ever so slightly. This disappears when I run at a sub-8 minute mile pace. The motion is ever-so-slight, but when I got up into the 60-70-80 miles per week phase, it began to cause the pain in my leg. The pain in my leg caused me to change my gait even further, which then caused the pain to radiate all the way down to my feet.

To help with the pain and to speed healing of the muscle, I have been getting some intense massage therapy. The therapist warned me that I would bruise, but I didn't expect it to be this bad:

Suspecting other issues, the therapist tested my hip strength. She was pretty surprised. Turns out my hip strength is pathetic. I asked her how I could have such weak hips when I run so much. She explained that my body learned to compensate by relying on other muscles, such as my excessively large quads and hamstrings. In fact, she said that it's not just my hips, but also my glutes. Translation: I need more junk in my trunk.

The importance of hip strength has recently made some headlines. This month's Running Times has a good article on how weak hips can cause other problems. The science behind the article is debatable, but I figure a little hip strengthening can't really hurt anything. Besides, now that I'm in a "rest" period I have a lot of time on my hands. PT exercises keep me away from eating a few more cookies.

So, she is having me do some specific exercises to help strengthen my hips. Before I left Hawaii, she videotaped them so that I could follow her guidelines and do them with the proper alignment. My apologies for the butt shot. For the first two exercises I do 3 sets of 20 on each side:

The next set of exercises involves using a stretchy band around my ankles for resistance. I step 45 degrees away from my body, bring my next leg back to center, and then back out 45 degrees. I do about 50 steps, then do the same motion walking backwards. Then, I do a side step exercise, making sure to not waddle (which I end up doing in the video).

After all the exercises and torture massage, I get to relax with a little electro-therapy. The electrical stimulation is supposed to help speed circulation and healing to the tissues. The current feels a little prickly. At first, it's surprising, but eventually it feels very relaxing.

I hope that this little break I take from running over the holidays will help, and I won't need to continue PT when I return. I also suspect that as I start back with my swimming and cycling, my hips will get stronger. In the meantime, I'm working hard on the junk in my trunk with cookies and wine with the fam.

Lookout Mountain 100k/50 miler race report

Friday: Day before the race

After a horrendous 10 hour red eye flight next to a screaming child that no amount of wine or sleeping pills could block out, I arrived in Atlanta. I was pretty upset that I didn't get any sleep on the flight, but tried to use my excitement about the race to forget about my lack of sleep. In the hour it took for our luggage to come, I busied myself with fueling up with an Asiago cheese bagel from the Atlanta Bread Company (yum), watching some baby-faced kid propose to his sorority-chick girl (vomit), and talking to another runner about the difference between running marathons versus ultras (I pretended I was a "real" ultra runner). My dad, bless his heart, drove 2 hours to the airport in monsoon conditions to pick me up, and then drove another 2 hours with me up to the race site. It was pouring the whole time. He could sense my nervousness, and assured me the rain was supposed to clear up in time for the race.

We got to our hotel, and I began to unpack. Since my Dad was going to crew for me, I wanted to show him how I would need his help. I even showed him how to properly lube my feet and put on my recovery socks in case I needed to change gear mid-race.

My Dad had never been able to witness the over-the-top prep and organization I do before races, so as I kept laying stuff out he just kept saying "man, a lot of organization goes into this, huh?" And warily eyed from a distance.

After I got unpacked, we decided to drive to try to find the starting area and scope out the trails. As we drove up the mountain my heart started racing. Water was pouring out of every crevice of the mountain. Rivers were at their peaks. My confidence was starting to drain.

After driving around for a bit, I realized I needed to check my email to find the exact starting point. As soon as I logged in, I saw the dreaded: "Lookout Mountain 100k important update" in my inbox. That was when I got the first email that stated the race may not go on. My Dad decided that would be a perfect moment for a photo.

Feeling completely lost, we headed back to the hotel to wait it out. After about an hour, we received another email stating that the race would go on, yet would be a 50 miler with an altered course. With mixed emotions, I headed to packet pickup and the pre-race meeting.

At the meeting, the room was filled with the nervous chatter of the runners. People politely introduced themselves, but you could tell everyone was concerned about the race.

After the race director explained the new course, she asked if there were any questions. Naturally, I was full of them.

After the meeting, we tried to map out the new course as much as possible. My biggest concern was figuring out where my Dad could catch up with me and where to put my drop bags. With the old course, we had 4 opportunities for drop bags. With the new course, only three. I scrambled to rearrange 5 hours of obsessive preparation in 5 minutes.

After the meeting, I headed back to the hotel. The lack of sleep and stress of the day caught up with me, and I passed out at 8pm.

Saturday: Pre-race

I woke up at 6 feeling rested and sprang into action. Coffee? Check. Oatmeal with soy protein and peanut butter? Check. Banana? Check. Feeling like a stuffed turkey, I started to get all lubed up and into my gear. I decided to wear my Brooks HVAC long sleeved top, Brooks capris, Brooks Infiniti vest, Brooks Infiniti jacket, Brooks gloves, Recovery Socks, Dirty Girl Gaiters, Brooks Cascadias trail shoe, a Bondi Band around my ears, and my Boston marathon running cap on top. Oh yeah, I was totally teched out:

When I got to the start, I realized I needed more warmth on my legs. Thankfully they had all the drop bags, so I grabbed my CWX tights out of a bag and wore them instead of my capris. I tried to get a photo with my Dad, but the person put his hand over the flash so you all you see is me and the ghoulish-like image of my father's head.

To help keep the runners warm, they had a fire going at the starting line. We all huddled around it trying to get close enough to get warm, but not so close as to catch our synthetic fibers on fire.

After a few minutes, they gave us a quick briefing and had us line up at the start.

Then, with very little fanfare, we were off! The expression on my face in the second picture is not a smile, but a look of sheer terror.

The Race

Everyone took off a lot faster than anticipated. I tried to keep towards what I thought was the back of the pack, had no concept of where I was position-wise once we got on the trail. I was rocking out to my music, and enjoying the gentle downhill slope. My feet were numb initially, so I focused on regaining the circulation in my toes while trying not to step on the rocks that were hidden below the leaves. In the first 5 minutes, I turned my ankle three times. Not a good way to start out a race. Eventually, I fell into a groove. I realized I was going out too fast, but decided I would slow down once the pack thinned out a bit. I found myself in the lead of a pack of four men from South Carolina, and they cracked me up for a few miles--those guys were having a heck of a time out on the trails! The trails were wet, as expected, but I was most annoyed with the hidden rocks. In Hawaii, you can see where all the rocks and roots are. On these trails, I felt like I was walking through a minefield. I knew with each step lay the chance of stepping on a rock hidden below the leaf litter.

I pulled into the first aid station at mile 7 feeling really, really good. I grabbed some pringles, twix, and skittles and downed 2 cups of water. Right as I was about to take off a volunteer said "you are doing great! You are the first woman!" I groaned and said "oh, no...why did you have to tell me that?" And immediately took off. Race on. I know that it's my first big ultra, and I know that I don't know the course, and I know that I don't have a chance at all of winning, but..... When it comes to potential competition, I'm worse than a grad student at the sample table at Costco. I just can't resist.

I took off from the aid station and winded through a particularly annoying section of the trail. I kept turning my ankles on hidden rocks, and my feet were beginning to hurt. I lost sight of the trail a few times, and since there were no other runners in sight I started to get agitated. After losing several minutes from getting off the trail, the boys from South Carolina caught up and pulled me into the next aid station at mile 14. Again, I got the whole "you're first female!" line, and bolted outta there after grabbing a few pringles, some water, and some skittles. As I rounded the corner back onto the trails, I slipped on a wooden bridge and landed squarely on my tailbone. MOTHER PLUCKER! I yelled out (well, I gave you the PG version) which echoed through the woods. That basically set the tone for the next leg of the course.

After recovering from my fall, I began a horrendous climb. My heart rate was already high from racing the past 14 miles, so I moved slow up the mountain. I kept expecting to get passed, but I still saw no other runners. If it weren't for the trail markers, I would have thought I was lost. Slowly, painfully, I continued the climb. When we got to a section of switchbacks, I saw a runner a few minutes behind me. Although it was too far for me to make out features, the stride looked female. I figured I was about 2 miles away from the aid station at mile 23--the first aid station where my Dad could see me. I wanted to hold onto my lead until I got to my Dad. I sucked up my pain and exhaustion, and bolted. Miraculously, I entered the aid station as the #1 female. My dad got some great shots of me running in.

I had someone refill my hydration pack as I ate my mashed potatoes from my drop bag. I also grabbed some ramen broth, some peanut M&Ms and skittles. I explained to my Dad that I would not hold on my lead. I knew deep down I was going to crash and burn later on. I had gone out too fast, and knew I couldn't maintain the pace.

As soon as I got back on the trails I felt miserable. My feet were starting to hurt from all the turned ankles, and every step of running hurt. My heart rate was up, and I was cranky. Then, I fell once---OOOF. I picked myself up and continued. Then, I fell again---OOOF. The second time hurt. I was cranky. I was tired. This isn't what I signed up for. I just wanted to have fun. I began to question my motives. Why was I racing? Didn't I plan to go out slowly and enjoy the course? Did I actually get to see the beauty of the past 23 miles? No, I was too focused on the go-go-go, run-run-run that I don't remember anything.

So, I made a decision. I took three Advil and pulled back on the pace. My job was to have fun, not to race. Eventually the woman behind me caught up. We chatted for a bit and ran together for a few miles. It was nice to have her company, especially when we had to cross a river that was practically up to my knees. Eventually, I let her go ahead, and returned to rocking out to my music. Since I was alone in the woods I started a karaoke session, and pulled into the 30 mile aid station with a grin on my face. My Dad was there to catch me running across the field into the station.

I lingered for a few minutes, making sure to stuff my face.

My crankiness and anger usually means I need extra calories (my friends call it being "hangry": so hungry you are angry for no good reason). I explained to everyone that I decided to no longer race, so I was just going to have fun. I put back in my headphones and ran back into the woods feeling a lot lighter and happier than 7 miles earlier.

The rest of the race is sort of a blur. I continued to be in good spirits, especially once the Advil kicked in. I proceeded to maintain my position, and passed a few men along the way. When I was up on the ridge around mile 39, the wind whipped up and it began raining. That was about the point when I was ready for the race to be over. Thankfully, I had my music to keep me motivated, and I would just start singing along when I needed a pick-me-up. One of the South Carolina men caught up to me 5 miles from the finish, and we decided to run along together.

When we were 2 miles from the finish, he asked me what my next race was. I said "Oh, well, I'm switching gears to triathlon training now. My body has been sending me signs it needs some rest from all this running". As soon as I said these words, my foot caught a rock. I proceeded to land on my left shoulder right in the mud. Somehow the momentum carried me, and I did a complete somersault and landed right back on my feet! We had a good laugh out of that one, and tried to sprint our way into the finish. We both finished strong, and I had a huge smile on my face.

The final results? 2nd place female, 27 overall. Time: 9:09:25.

A big Mahalo to all of you who cheered me on during the lead-up to this. I kept checking all your comments in the days and hours leading up to the race, and knowing I had so many people behind me was truly encouraging.

But the biggest thank-you I want to send out is to my family. Thank you for supporting this crazy habit of mine, even if you don't completely understand it. Thanks to my brothers for bragging about me to their friends. Thanks to my sister for reading my blog and keeping up with my shenanigans. Thanks to my Mom for wanting text message updates of my race progress, for not going "mom crazy" over my various injuries, and for understanding that I can balance this "hobby" with working on my doctorate (thanks also for bringing me the sippy cup of wine on the treadmill last night!). Thanks to my Auntie and Uncle for your constant encouragement, for all the food, and for letting me take over your house when I come to visit. But the biggest thanks I want to send is to my Dad. Thank you for not rolling your eyes, not even once, when I asked you to count the cheez-its. Thank you for trying to keep me sane in the day leading up to the race. Thank you for standing in the freezing rain, for zipping from one aid station to the next, and for not looking at me like I'm nuts when you wake up the next morning and see me with my legs propped up on the hotel chair that is perched atop my bed. It was really a treasure to have you there at my race. Thank you.

Now, some of you mentioned you wanted my Dad to do a little guest blogging about his views of the weekend. Without further ado, here is Frayed Laces' papa:

Dad’s impressions of first ultra

Watching my daughter prepare for and run a 50-mile ultra trail race on Lookout Mountain in December was quite an experience. As someone who had only run a 5K once in his life, I did not know what to expect. I was struck by the extreme amount of detailed preparation that goes into these events, both on the part of the participants and the organizers. When we arrived at the hotel the night before the race, my daughter counted calories and prepared baggies with different items for each of the drop locations. I was instructed to place 29 cheez-it crackers in each of 5 snack bags. As I was counting, I thought, maybe I should slip 40 into one bag to give her an extra shot of energy, but I resisted the urge. The pre-race mandatory meeting was when I first saw the runners and organizers. Lots of useful and encouraging information was given by the organizers. Among my favorite comments were the following.

“You WILL get hypothermia if you do not cover up. Do not wander off the trail and lie down, like one guy did last year, because we might not find you until we sweep the trail, which could be too late for you. The race conditions will be horrible tomorrow—30s, with rain/snow mix, and lots of water on the trail. You will have to run through about 100 m of shin-deep freezing water. Memories are made most from suffering, and there will be lots of memories from this race because it will be a real SUFFER-FEST.” Oh yeah, there was also the following inspiring comment: “This is an absolutely beautiful course with lots of great views. . . Keep your head down to avoid injuries because the trail is in such bad condition.”

The race day started as promised, miserable weather conditions, but at least no active rain, just freezing fog and high winds, especially at the place where we sat for 4 hours until we could first see the runners. Watching my daughter run into each of the aid stations was a reward to me. Of course I am proud that she competed and won second place, but most of all I am thrilled that she is pursuing her dream with a zest for life.

Lookout Mountain 100k/50 miler: Insta Update

Race is over. I am cold to the bone. With a few exceptions, I had a blast. The highlight was when I fell but did a complete somersault on the trail 2 miles from the finish.

And---I was way faster than I ever imagined. They lied when they said the race was pretty "runable". I'd say 90% of the course is runnable. I ran and ran and ran.


And I finished 2nd place female! Who woulda thought?

100k no longer: Bad weather forces 50 miler

Welcome to my afternoon of stress.

A few hours ago, I received this email:

Lookout 100k & 10k: Important Update
We are currently facing issues with the proposed race course and wanted to alert you immediately. We have faced heavy rainfall over the last 24 hours, with plenty more on the way. Tomorrow's weather promises more rain and cold temperatures, with wind chill numbers possibly dropping below freezing.
Safety is our first priority. We will not put you or any volunteers at unreasonable risk. We also will not jeopardize our future access to the various generous landowners who allow us to run this race. At this time it looks like we are going to have to move the start/finish, and possibly cut the race short. The Lula Lake property cannot accommodate cars on their gravel and dirt road at this point. At this time, the race director is attempting to secure access to parking and start/finish facilities at Covenant College. If this happens, we may be able to run a 50 miler. If the race does go on, we will have very strict time cutoffs and we will be monitoring runners' health closely.
Before you travel, we would like to ask that you wait a few hours while we attempt to rearrange the race course. Again, this is for your safety and we're sorry to have to do this. We will be back in touch within the next couple hours with more information.

After fretting and getting myself upset and having my Dad check every weather website, we just received this email:

Covenant College came through and the race is on! Big thanks are in order to these guys for supporting us. We will be changing the course significantly and will be offering a 50 mile race instead of the full 100k. The 10k will also happen on an altered course. Tomorrow will be cold, wet, and muddy! Please dress appropriately, and we'll all have a great time out there.


My Dad and I just drove some of the mountain. It has been raining like crazy, and the mountain is pouring water out from its cracks. Tomorrow is certainly going to be a battle.

Have pedal wrench, will travel

Holy comments! Apparently I found a topic/giveaway to inspire comments! Thank you everyone for your suggestions. I was especially happy to see so many people come out from de-lurking to comment for the first time. Thanks---feel free to keep on commenting! All your suggestions were so helpful. I definitely bulked up my playlist by a few dozen more songs.

Well, the bags are all packed for my trip---all three of them. Packing for a three week trip is hard enough, but packing for a three week trip that includes Christmas presents, preparing for an ultra, and packing for cycling makes me that person at the airport with way too much baggage. I'll spare you the luggage photos, but I'll give you a sampling:

Carry-on: 4 LS technical, 2 running vests, 4 pairs Cascadias, 2 pairs capris, 1 pair tights, 2 running jackets, 4 sports bras, 5 Recovery Socks, Gaiters, Headlamp x2, Handheld Flashlight, Batteries, Hydration Pack, Hat x2, Gloves x3, Bondi Band, Gels and Blocks, Drugs, The Stick, Arm Sleeves, Battery Chargers

Check-in Bag One: Christmas Presents, 6 dozen Lebkuchen (yeah, I baked a little), Clothes, etc

Check-in Bag Two: Helmet, Pedals, Pedal Wrench, Cycling shoes, helmet, cycling gear, TP System, Stretch Cordz, Running Shoes, Swimsuit plus gear

I am actually flying home with more junk than I originally moved to Hawaii with. Pathetic, I know. Good thing I'm Platinum with Delta, so I don't have to worry about baggage. As you can see, I put everything I need for my ultra in my carry-on, just in case something happens to my baggage. I also packed up my cycling gear. At the conference a few weeks ago in DC, I met a colleague who is also a cyclist who lives near my fam. After Christmas, he is going to take me up to do a ride called the 3 Gap 50 ride, which I am really excited about. Apparently it has some pretty significant climbs, but is supposed to be in a gorgeous area. I'm borrowing a bike from someone, but I packed my own pedals and a pedal wrench. Good practice for my triathlon training/travels, because word on the street is you can remove hotel stationary bike pedals and put on your own for training on the go.

I am up well before the sun today in hopes to be tired enough to sleep most of the flight. As we all know, the sleep two days before a race is the most important. Figures I would spend that night on a red eye flight!

Not sure what the internet situation will be like before the race, so you may not here from me. I promise to update you guys as soon as I can. The race is Saturday, ending Sunday morning around 2am. I don't think they will post live updates, but you may be able to see results before I have a chance to get back on the internet:

http://www.rockcreek.com/lookout/

(I'm the only female under 30)

Free Swag Product review and Giveaway! Yurbuds and the role of music in running

A few weeks ago, the folks at Yurbuds contacted me to review some of their product. Yurbuds are a soft cover for headphones that are designed to improve fit, comfort, and enhance the listening experience while listening to music on the go. Each pair is individually sized to your ear, so you can get the perfect fit.

When I was first contacted by the company, I was a bit skeptical but agreed to the review. I had seen a similar product at the Chicago expo that retailed for $300 or so....a price which is just ludicrous. When I run, I use the sony sport headband so I don't have to worry about the earbuds falling out...but after 20 or so miles my ears start to ache from the earbuds.

So anyways, back to Yurbuds. I was planning on sending the company my sizing info right after I returned from the Honolulu marathon expo. So, imagine my surprise when I turn a corner and see a Yurbuds booth! I introduced myself and got to test out the Yurbuds. I was amazed. The soft rubber (or whatever material) locks into your ear canal so the headphones stay in, but you can barely feel it. Here is what they look like:

I believe one of the sales reps took a video of me shaking my head and exclaiming: "I can't get them out! I can't get them out!"

So, how do these work? Well, they have a series of sizes that will fit any ear. They do not make them custom to your ear like the $300 varieties, but rather they have a size range that anyone can fall into. You simply take a photo of your ear, upload it to their website, and then they will tell you what size you need. The buds have special recessed grooves molded in to help reduce pain, and the design of the buds allow you to lock them in your ear. You simply put them in with the tube down, twist so slightly, and voila!

What I also like about these is that the sound is channeled in your ear better than typical headphones, so you don't have to play your music as loud. One of the reps was showing me how I could clearly hear the music yet still be able to hear everything in my surroundings. This makes listening to music much safer. I am definitely going to wear these during my ultra, and may even consider using these on bike rides.

So, yeah, they sent me these for free, but the true question is...would I pay for them? Absolutely! They are only $20, and in my opinion, a great investment. You can also find them at bestbuy.com. They come in a pack with two of their popular sizes, which can fit about 90% of the population (if you don't have time to upload your ear photo).

But...why buy them when you can WIN THEM HERE AT FRAYEDLACES!

Yep, the kind folks at Yurbuds offered to giveaway a free pair of Yurbuds to 10 lucky readers. How to enter? Simply leave me a comment below of your favorite motivational song to listen to while running or working out. Winners will be selected at random and I will post the names of the winners. Contest ends Monday, Dec. 21 at 6pm Central Time. Good luck!

Speaking of motivational music, another company contacted me to alert me of their service. Audiofuel provides downloadable music to match your stride. I used something similar (although it was free) when I first started training. Running to a beat helped me shorten my stride, increase turnover, and stay on pace. If you're looking for some new musical tunes to help in training, I suggest you check them out.

Now, it wouldn't be fair for me to ask you your favorite motivational songs without sharing some of my own, now would it? Here is my playlist I put together for the ultra. All of these songs light some sort of fire in me, so I know they will pull me through.

Lady Gaga: Poker Face, Just Dance, Boys Boys Boys

Jordin Sparks: Battlefield

Ted Leo and the Pharmacists: Me and Mia, The one who got us out, Bleeding Powers

Ne-Yo: Closer

OAR: Shattered

Miley Cyrus (don't judge!): Kicking and Screaming, Party in the USA, Time of our lives

Black Eyed Peas: I gotta Feeling

Keri Hilson: Knock you Down

Michael Franti: Say Hey

One Republic: All the Right Moves

Shania Twain: Man I feel like a woman, That don't impress me much

Warrant: Cherry Pie

Beyonce: Single Ladies

Kelly Clarkson: My life would suck without you

Muse: Uprising

Papa Roach: Lifeline

Pussycat Dolls: Jai Ho

The Killers: Spaceman

Aerosmith: Just push play

Anna Nalick: Breathe

Carbon Leaf: Life Less Ordinary

Carrie Underwood: Before he cheats

Chantal Kreviazuk: Weight of the World

Charlotte Martin: Up all night

Fall out Boy: Hum Hallelujah

Hellogoodbye: Here in your arms

Josh Groban: You Raise me up, you are loved, All'improviso Amore

Kanye West: Stronger

Keane: Is it any wonder

Liz Phair: Extraordinary

Metallica: Master of Puppets

Rhianna: SOS, Breakin Dishes

U2: Beautiful day

Sting and the Police: Every breath you take

Daft Punk: One more time

Club Mix: Everytime we touch

Tunnel Alliance: Sandstorm

Giveaway Winners! Halls Refresh

Congrats to the winners of the Halls Refresh Giveaway. The winners were selected at random....

Julia

Katie A

TallGuySurfing

MM

Kate

Teamarcia

Spike

Velma

Badgergirl

KmHilbert

Email me (frayedlaces@gmail.com) your mailing address and I will forward your info to halls so you can get your free t-shirt!

Fears for the upcoming 100k

In less than 4 days, I will out running my first official 100k. As the race gets closer, I am getting more and more nervous. I won't lie; I am pretty scared about this race. The reason is that there are so many unknowns. I have tried to think like a scientist and logically try to tackle each problem, but the emotional side of me is still wanting to pee her pants. Here is a list of some of my biggest worries, and how I plan to try to tackle them. Any input/advice on these would be much appreciated!

1) Weather.

I live in Hawaii. My favorite running temp is 75 degrees and sunny. The race is in Tennessee. The weather?

If this was a marathon, I would know how to dress. But the problem is this is an ultra. I have no idea how fast I will be running, and no idea how hot/cold I am going to feel. I decided that it would be best to err on the side of caution. I am going to start out with lots of layers, and shed along the way. Brooks hooked me up with some more cold weather running gear. My plan is to start with my capris and knee-high Recovery Socks plus a long sleeved technical and vest on top. I'll also wear gloves and a hat. At the aid station where I will keep my lights, I will also throw tights in my drop bag. Once the sun goes down the tights go on. If I had more than one pair of tights I would start the race with tights, but I want to make sure I have something dry and warm to change into for later in the course.

2) The course.

Again, I have no idea what the course will be like. I have seen the elevation profile and all that jazz, but it's nothing like having experience from actually running the course. The total elevation gain is 8,000 ft for the entire 100k, which pales in comparison to the 15,000 ft gain I had when I ran my 60 miles on the trails here last weekend. I read that there are lots of small streams and my feet will probably get muddy, so I am arming myself. Brooks sent me more Cascadias, so I now have 4 pairs of them to get me through the race. At each drop bag I will stash a pair of Cascadias and new Recovery Socks so I have a pair to change into if my feet get wet. Oh, and I will also stash Bag Balm. Lots and lots of bag balm. Blisters make me cranky.

Speaking of cranky, want to hear Frayed Laces whine? Then throw her on the trails at night with a sucky McSuckSuck flashlight and tell her to run over roots. The one good thing is that I now have the mother of all lights to help me see at night. Fish snagged some amazingly bright handheld flashlights through some "connections" and has been selling them all over Oahu like the latest designer drug. Last night I met him in a dark corner on the street (seriously) and bought the light off him. The lights have no company name or any identifying feature on them. All I know is they come from China, and are probably full of some chemical that will make my children have thumbs coming out of their foreheads. Regardless, I know my lack of vision won't slow me down at night.

3) Nutrition

If there is one area I feel pretty confident in, it's nutrition. I did a good job experimenting during my last few trail runs, and know what I need. The one thing I'm concerned about is electrolytes. I only experimented with them on my last training run, so I'm still unsure of exactly what I need. In our 60 mile training run, my fingers began swelling after the first loop. I started taking salt tabs, which helped reduce the swelling, but it never completely went away. This time, I think I will start taking salt tabs at the beginning. I know I won't sweat as much as in Hawaii, so I may wait until I start sweating to take some. I know going into the race without a definite electrolyte strategy is risky, but I'm still unsure of what to do. Foodwise, I am going to pack my usual mashed potatoes in each drop bag, and run with gummi bears, crackers, PB Balls (BALLS BALLS BALLS T-odd!), Shot Bloks, and Powerbar gels. My strategy will be the same as before: about 80-100 calories every hour. Since I will be moving a lot faster than usual during the race, I may up the calories a bit. I have a feeling I may rely more on gels than I'm used to during my training runs. Here on the HURT trails, there are lots of opportunities to get good walking stretches in to help real food digest. If I'm going to be running the majority of this race, I may have a hard time digesting real food. Thus, I am going to make sure I have plenty of gels on me and in my drop bags to fall back on in case of emergency.

4) Loneliness

All my trail runs thus far have been with people. And in case you haven't noticed, I'm a bit of a talker. The thought of being out there for 12-14-16-18 hours by myself is a little unnerving, but it's also part of the reason I wanted to challenge myself with this race. To help pass the time, I am going to run with music. The problem is that my ipod shuffle is only rated for 12 hours of battery. I am wavering back and forth between having two MP3 players for the race, or just saving my ipod for the halfway point as something to look forward to. Regardless, I have spent the past few days collecting songs that either make me want to dance, or have some sort of emotional effect on me. I really think the music will help pull me through the race. I also was just given a pair of Yurbuds from the company, so my headphones will stay in and comfortable during the race. I'll have another post soon on those, which will include a giveaway!

The one really awesome thing about this race is that my Dad is going to be with me. No one in may family has ever seen me race anything, so to have my Dad at my first big ultra is truly special. When I first asked if he wanted to come, his response was "this is perfect. I couldn't figure out what to get you for Christmas, so let me make this your Christmas present." I think this may totally trump the Barbie Playhouse of '91 as the best Christmas present ever.

As I was thinking about the race, I began to think that maybe I should let my Dad know what he's in for. After all, if you've never witnessed an ultra race you have no idea what "normal" is. I wanted to prepare him for what he may see during the race and what to expect, so I sent him off this email:

As you can see, the loopy nature of the course condenses the area. Once I officially register for the race I will get an email about which aid stations are "spectator friendly"; i.e. which ones you could potentially drive to to see me along the race. I do know that I am allowed one drop bag at aid station #5. This means I have a bag there that I fill with whatever I need...in my case, probably headlamps and flashlights, extra change of clothes, shoes, food, drugs, lubricant, etc. Other than that I have to carry everything myself and/or rely on the aid stations. You won't have to be responsible for providing any aid to me, but it would certainly be a psychological boost to see you along the course, especially in the later sections when it gets dark. There will be a lot of other people supporting fellow runners as well.

As far as what to expect: the night before there is a pre-race meeting (which you can attend) where the runners get all the info about rules, course changes, difficult parts to navigate, etc. Then I will need to get a serious meal in before bed. Runners have to be at the start at 7am, but the race won't start until it starts to get light (last year it was 7:45). The race has a strict 18 hour cutouff, and after a certain time they won't let you continue on if you don't make certain aid station cutoff times. So, the latest I would possibly finish the race is around 2am. Hopefully I won't have to worry about the cutoff, but you never know.

During the race you may/may not see me at aid stations (depending on what you decide to do). My goal will be to get in and out of the aid stations as fast as possible. I don't really know mentally how I will do, but usually I stay pretty chipper as long as I'm eating enough. grumpiness is a sign that I need to take in more calories. There is a good chance in the later miles that I may cry. The best thing you can do is NOT coddle me or tell me its going to be okay. Acknowledge my pain, but refuse to let me use it as an excuse to quit. Basically have the attitude "yeah, you hurt. So what. STOP being a pussy and run".

When I finish (which I will!) your main responsibility is to make sure I EAT and DRINK. I have a tendency to not want to eat after big runs, and to want to go to bed immediately. This is the ABSOLUTE WORST THING that I can do. There should be food at the finish, but in case there isn't I might have you go on food duty and make sure something is waiting for me at the finish. I will burn over 6500 calories during this race, and will need to replenish before I go to sleep. There is a chance that when I cross the finish and stop moving that many muscles may cramp up. Don't be scared; this is normal (I may even scream bloody murder). I may need your help in stretching/rubbing out cramps.

Hmm...what else to prepare you for? Oh, although it hasn't happened to me yet, it is very common for ultrarunners to puke during races. You can safely continue, so don't worry if you see me hurl. Same thing for doo-doo too. Let's just hope I don't crap my pants.


Okay, enough info for now. Just want you to know what you're in for.