BLOG.MYFITNESSYEAR.COM

Beating Limitations

Donna D — Mon, 22 Nov 2010 09:57:00 GMT

As you may know, My Year of Fitness has ended. In fact, it was always going to be more than a year, but the challenge - of getting my overall fitness and strength to a level sufficient enough to complete, without injury and with confidence, an Olympic distance triathlon - well, I did it!

I recently said that, for me, triathlon (like a pet) is not just for Christmas - it is for life. So although "MyFitnessYear" has ended, my journey continues.

In early 2010 my friend Josie remarked that I have a knack for beating limitations. And my friend Ron asked me if I would be renaming my website, since the "year" would actually be "years" of fitness.

And thus, the genesis for change.

I celebrated my birthday last week, and at the same time I relaunched my website. As of yesterday, MyFitnessYear has now become BeatingLimitations.

I invite you to continue to follow my journey at my new site - www.beatinglimitations.com

And I invite you to renew your subscription to my blog there too - either via email or via RSS. You can access the new subscribe buttons on my new blog page .

I have already started to blog on the new site - my collaborative "40 Things to Do before 17 November 2011" List (thanks to all who contributed) is the first post. Check it out - it looks like the next year will be busy for me!

I want to thank you for all of your support, feedback, comments and encouragement over the past years. And I look forward to continuing my journey with you for the years to come!

LCD Soundsystem...

Donna D — Mon, 15 Nov 2010 14:54:00 GMT

What can I say? I live with a fanboy. DH is a complete LCD Soundsystem fanboy.

I think he first introduced me to LCD Soundsystem in late 2006, possibly early 2007. I can't quite remember. I do remember sitting in one of our local pubs one evening in early 2007 - The Alice - they have a magic music machine thing there. Our friend Dean put on LCD Soundsystem - the track 45:33. 45:33 is as its name says - 45 minutes and 33 seconds of high energy music. I was hooked.

LCD Soundsystem formed the backdrop to my first foray into triathlon in 2007. It was THE music I listened to at the gym.

It also was the theme song for September 2008, when Lehman Brothers collapsed.

"You spent the first five years trying to get with the plan,
And the next five years trying to be with your friends again..."

Listening to James Murphy, the beats, tunes, lyrics... LCD Soundsystem has been a constant soundtrack in our house since 2007... So this year, when we heard that they would not release another album again, well Fanboy #1 (aka DH) decided that we should go to every gig we could get to in London...

We went in May, to the Brixton Academy...

"The worst is all the lovely weather,
I'm stunned, it's not raining.
The coffee isn't even bitter,
Because, what's the difference?
There's all the work that needs to be done,
It's late, for revision.
There's all the time and all the planning,
And songs, to be finished."

July in Hyde Park...

"Everybody makes mistakes,
but I feel alright when I come undone...
You are not making me wait,
but it seems alright as long as something's happening..."

And twice last week...

First at Ally Pally, with our friend Mary...

"You wanted it tough
But is it ever tough enough?
No, nothing's ever tough enough
Until we hit the road..."

And finally the Coronet...

"Tell me a line
Make it easy for me
Open your arms
Dance with me until I feel all right

It's good in the dark
Good in the dark..."

Sometimes I feel like music provides life's theme tune. The rhythm, the back beat. The little extra something that picks us up, gets us moving, helps us to well, feel alive...

What are your theme tunes? What picks you up? What gets you moving?

Cooking with Carrots

Donna D — Tue, 09 Nov 2010 11:32:00 GMT

Monday is a rest day for me from training. It is also the day of the week that I tend to cook for the rest of the week, using up ingredients in the fridge and getting meals planned for the week (incorporating the latest yummy ingredients from the weekly food box delivery).

I got home yesterday with a slew of food to make - my idea of relaxation. I had a chicken to turn into stock, a risotto to whip up for dinner, I was making a Tuesday night easy meal (e.g. reheat and serve) for after swimming... And I had A LOT of carrots to use up. A LOT.

Image from Abel & Cole , the nice folks I shop with for my fruit and veg...

My poor friend Mary - she is visiting for the week, she must think I am well and truly insane (uh, actually I am sure she knows that about me by now)... She gladly joined in the kitchen, we cracked open a bottle of wine (for cooking purposes, really, the risotto needed a glass, honest), and I got into a great multi-tasking frame of mind.

Now, the carrots... Earlier in the day I found two recipes for carrot soup - one for carrot, nutmeg and cream - the other a simple roasted carrot soup. I have never made carrot soup before. In fact, I don't know if I have ever eaten carrot soup before, although I do love carrots. So I turned to Twitter, my source of food inspiration, for views on which would be best.

Thoughts were mixed. A lot of people said that carrots were sweet enough and didn't need to be roasted. Some remarked that they avoid cream. A lot of people suggested carrots and coriander. Khara tweeted a link to a leek and carrot soup that looks good (but I wanted to save the leeks in the food box for the weekend). But what caught my eye was a tweet from Bea. Bea Vo is the owner and genius behind Bea's of Bloomsbury.

Bea tweeted me a recipe in 140 characters. Simple, easy, straightforward. My first thought? "YUM!" My second thought? "THIS IS THE SOUP I'LL MAKE." So I did. I am sure I got the spices a bit wrong (needed more to my taste - but I suspect this is an individual thing). Also I think it was a bit coconutty for me. Again, this could easily be remedied, either by using less coconut milk, or by roasting more carrots. But I had reserved a few carrots for carrot cake muffins (recipe below) and also used a few in my chicken stock (for the risotto), and I even if a bit coconutty, the soup still tastes delicious.

Bea added when she tweeted this idea that the soup is not only delicious, but it is vegan. As many people know, I just like to make good food, but I thought I would share this too, as many of my friends are vegetarians, vegans, or simply non meat eaters. It is nice to have another option in the recipe hat for when they come around.

Bea's Vegan Spiced Carrot and Coconut Soup

Ingredients

carrots (lots - I think I used about 15 medium carrots)
cumin
curry powder
salt
pepper
red pepper flakes
vegetable stock (I use Marigold Swiss Bouillon vegetable powder - organic - and have it in my cupboard as a staple product)
coconut milk (half a can - I also always have a can in my pantry)

How To

Roast the carrots - peel, chop, sprinkle with salt, pepper, dust with cumin and curry powder and a dash of red pepper flake to taste, then put in a warm oven (200C) for about 30 minutes, tossing regularly, until soft through.
Prepare 500ml vegetable stock (one teaspoon, plus water from the kettle)
Add stock to the carrots, and puree (I use a hand blender, but you could add carrots and stock to a food processor or a normal blender and blend away) - it took me about 5 minutes to get a nice puree
Add coconut milk to taste (and desired consistency) - I used a half a can, but you could use less and more stock if you want a less coconutty soup
Serve heated with a hunk of crusty bread.

Yum!

Oh, and as mentioned above, I also made carrot cake muffins. I saved two rather large carrots to make them.

My office colleagues really enjoy it when I go "Betty Crocker" and bake for them. Sadly, this time I neglected to prepare my muffin tins (tsk tsk minds out of the gutter!) and so the muffins were difficult to release. Darn. Guess we will have to have them for breakfast as they are not pretty enough to share at work.

The good thing is that these also freeze well, keeping for up to two months. So in case I do not scarf them all in one go, I can always save the extras for a morning when the last thing I feel like is cooking...

The inspiration for this recipe was Martha Stewart. Yes, I read Martha's magazines and cookbooks. I admit it.

I got this recipe originally from Martha's cupcake book, but I have added to it and adjusted it. I am still experimenting with it - and am in search of a good moist substitute for the oil - Bea tells me that applesauce or yoghurt can be subbed, but I didn't want to experiment last night (it was an assembly line multi tasking multi meal cookfest in my kitchen - I didn't have time!) so I just used it. Not my ideal, but hey, the end product tastes nice. Enjoy.

Martha's Carrot Cake Muffins

Ingredients

250g carrots, grated (note - I used 2 large carrots, and grated with my food processor to save time)
2 cups plain flour (1.5 cups if you are in the USA)
3/4 cup vegetable oil
1 cup sugar (I used caster sugar as it is finer)
1 vanilla bean, cut in half and the seeds only scraped and used
1/4 cup raisins
1/4 chopped walnuts
2 medium eggs
2 tablespoons buttermilk
1/2 teaspoon baking soda (sodium bicarbonate)
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinammon
1/2 teaspoon ground ginger
dash ground cloves

How To

Combine grated carrot, eggs, buttermilk, sugar, oil, vanilla beans, raisins and walnuts in one bowl - stir through and mix well (until you get a nice gloopy mix).

Combine flour, baking soda, baking pwder, salt and spices in another bowl, and stir together well.
Add flour to the carrot mix and stir through, combining well into a nice batter.
Add mixture to a prepared baking tin (e.g. buttered / oiled) or use silicone baking cups.
Bake in a 200C oven for about 30 minutes or until golden and a tootpick through the centre of a muffin comes out clean.
Cook in tin on a wire rack for about 10 minutes, then release from tin and continue to cool.
Serve, or ice with a nice cupcake icing and serve as a dessert.

Double Yum! Enjoy.

Random Thoughts as I Approach the Big 4-0

Donna D — Mon, 08 Nov 2010 14:02:00 GMT

So, the big date is fast approaching. The big 4-0...

Me on the left, with my friend Fran, celebrating our 40th birthdays by swimming a mile in September

A new look

And on my 40th birthday, I will also relaunch this website.

My Year of Fitness  was designed to be longer than a year. It has served me well. I created a place where I could publish my training thoughts, write about things that interested me, and I followed a structure and pattern that helped me to get into the groove of writing, blogging, whatever you wish to call what I'm doing here...

But the Year is over. And with it I have learned so much about my self, what I am capable of, and how easy it is to buy into ones own feeling of limits. So I am about to relaunch my website, in conjunction with my 40th birthday...

A re-think.

With the relaunch of the site I have been doing a lot of thinking. Re-thinking. And considering. Why I am blogging, and how the blog is or isn't suiting me.

To be honest, I adore the creative outlet that writing is giving to me. Although I am not writing fiction, I am charting my story. The things that interest me, that make me think, my thoughts and opinions, what I eat, you name it. The things that make me me.

Along this line, I've started to question the whole structure of my blog. Sure, the regular schedule has helped me to, well, stay regular. It has been my Metamucil. If it's Monday I know to write about training or athletics or the things that relate to training with challenges. Tuesday is fitness tip day. Wednesday is when I write about my own and other's charity fundraising. Thursday is my day for random thoughts. And Friday is food.

But I have started to feel a bit penned in by this schedule.

For those that know me, this is not surprising. I like schedules, they help me to keep things in balance and in check. But I also have a tendency to just chuck them out the window if they have outlived their useful life.

So, almost in a bid to validate what I was thinking, I threw a question out to Twitter. To those who blog. I asked if keeping to a rigid schedule was a help to readers, and bloggers, or if it was just ok to do without.  Carla (aka MizFit) sent me back a reply, basically saying: Do it if it is useful to YOU.

And you know what? The schedule HAS BEEN useful. But it is no longer. The medicine has worked, the habits have formed. I don't need it anymore. So as I approach the big 4-0, the schedule is going out the door. Welcome to a better use of categories and tags and titles!

What else is going on...

As I approach 40 I have also taken stock. In particular, of the amount of alcohol I have been consuming. I do not hide the fact that I love fine wine. In fact, I spoil myself and get an irregular delivery from a wine club, so that I can keep on tasting and learning about new wines. I love it.

During triathlon season, my body basically rejected wine. My training intensity was high, drinking in the evenings just didn't taste right to me. So I didn't. I stopped my wine club deliveries, and I was at about 5 units a week, mostly on Saturdays or Sundays, post a hard training day or race, often a delicious bloody mary from my favourite local restaurant, Hawksmoor .

But after London Triathlon in August, when we went on holiday in August, I slipped back into the "wine with dinner" mode. No big deal, it was holiday. Then we returned to London, and after a hectic September and three big events, it was back to wine with meals all through October.

I've been working with Christine Lynch , the Holisticguru , to get a handle on my eating and drinking patterns, to build my self-awareness, and to think through the choices and decisions I am making in order to seek more balance in the way that I live. I thought that doing an alcohol journal for a two week period would be useful, to highlight just how different my "in training" and "off season" drinking patterns were.

Wow was I surprised. I am at about 10 to 12 units at the moment - about double my summertime levels. With that, it becomes completely clear why the scales read a bit higher - my body is holding onto water, the wine is just empty calorie intake. Suddenly I see clearer. Awareness is liberating!

Now, there is nothing wrong with enjoying a bit of alcohol, but I think it is important to understand how you use it, and how it impacts you. For one, I know that I perform worse if I drink the night before a big event - be it a meeting, or training session. I also know the reasons why I drink - they have very little to do with coping with situations or becoming more social (both of which you often read about as reasons why people drink). Rather, I really enjoy the pairing of food and drink. I really enjoy the taste and variety of good wine. I like learning about new flavours and regions. I drink for enjoyment and with meals. Rarely a glass on its own - unless it is a celebration or a business drink with colleagues. And always with lots of water.

Through my journalling I am now a bit more aware how my behaviour has changed since September. And I made a choice, with Christine's help - the choice to put an end date on this.

Stating the Obvious

It sounds totally obvious, but my end date, for enjoying double my wine consumption, will be after my birthday. Really, why curtail at the point when I am about to go out and enjoy myself?

Christine and I talked about boundaries and permissions. The conclusion? It is just as important to give yourself space to enjoy and celebrate, as it is to focus on achieving results.

So, I'm going to celebrate the fact that I turn 40. Without feeling bound by rules, self expectations, or moderating voices. You only hit life milestones ones, and from what everyone tells me, including my gynaecologist who sternly looked me in the eye and said "you know, 40 is not the same as 38", 40 is a milestone...

But what then?

From then, my thoughts will once again turn to my health and fitness. I have quite a full calendar for 2011 - the type of calendar that scares me because it will really push my limits.

I know that I need to work on my cycling. To get me over this mental block, I have signed up for two events.

Strong Like Bull Endurance Training Camp

This camp is hardcore. It is run by pro triathlete John Hirsch , who is a complete badass. As a side bar, I met John via Twitter, and he named my bike.  After following him for about two triathlon seasons, I decided that I would take John up on his idea of coming along to SLB in 2011. I want to learn from him and his Crew - a group of athletes who are totally and utterly focused on sport. I want to push myself. I will throw myself into the deep end, as I have never done anything like this before, to see what I am made of. It terrifies me. It excites me. Just thinking about 10 days riding mountains in Spain makes my heart race because, quite honestly, I don't know if I can. But the only way I can discover if I can do something, the only way to know that you *can* do something, is to try and give it a go. So that is what I am doing, in February.

SLB is great preparation for the second major cycling goal I have in my calendar...

The Lonestar MS150 Houston to Austin Ride

I signed up for the MS150 after watching a great friend and former colleague of mine, Greg, do this for many years. Since I started triathlon in 2007 Greg has suggested this to me as something I might like to do. And finally, when registration rolled around on October 20th, I hit the button.

Riding 300km over a weekend is no joke. The notorious hills and wind scare me. But at the same time, this will keep me training through the winter.

I guess I had better get some riding partners and some cold weather riding gear!

I've also signed up for one big swim...

The Great Bay Swim - The Chesapeake Bay Swim 4.4 mile challenge

At this time last year, I had never swum more than about 800m in a pool. But slowly and steadily in 2009/2010, I increased my distance. I participating in the fantastic #winterswim challenge last winter, which gave me the confidence to go long. I did two 5k swims in 2010, including the open water Lakeside Swimfest . And when I decided to sign up for the Swimfest 5k, my friend Jon remarked that the swim could serve as a Bay Swim qualifier for both of us.

Being born in Washington DC and spending the first part of my life near the shores of the Chesapeake Bay, the idea of swimming across it appealed. So I threw my name into the ballot, confident that should I be selected, and if I could keep my joints (elbows and shoulders) healthy and stable, the distance would be do-able. Last week my name was chosen. And thus my entry in this endurance event sealed.

Gulp.

Whither triathlon? NO!

I'm still figuring out my triathlon schedule for 2011. Given the BIG RIDE and BIG SWIM that are now confirmed in my calendar, I am talking with Coach T after my birthday to sort out the rest of my calendar, to have a face the music talk about the training that 2011 will require.

Before I knew if I would be entering these events, we were looking at 5 triathlons in 2011, probably 2 Olympic distance events, and 3 sprints. This may still be the case. And we have been considering my participation in the Paratriathlon Series of events in the UK. I am still not sure how my classification will be treated, and if I will be categorised as an arms only impairment or full body impairment. So I am not sure how to approach the paratri calendar. These are the types of discussions to be had with Coach T, and British Triathlon, by the end of November.

I haven't taken my eye off my triathlon goals: to complete an Olympic distance triathlon in 3 hours 30 minutes, to crack the 2 hour mark for a sprint distance triathlon, and to feel comfortable running 10k. These would be huge improvements for me, but ones I believe are within my grasp with focused training.

The Big 4-0

So my birthday fast approaches. Lots of changes, but still regardless of the number or the URL, you'll still find me blogging away, writing about my journey, and celebrating the small things.  40 brings with it the start of a year of big goals and high hopes...

But for now, let the celebrations commence!

Cooking with Kale

Donna D — Fri, 05 Nov 2010 16:00:00 GMT

Autumn is the time of the year when deep leafy green vegetables hit my weekly fruit and vegetable delivery. I love leafy vegetables. Probably because my mother was a big fan and grew her own. There is nothing that beats fresh chard, steamed with just a little butter. The perfect side for a warming meal.

This week's food box included some wonderful fresh kale. I posted on Twitter that I was on the lookout for some ideas on how to use the kale, and got some great replies.

There were a lot of suggestions to use kale in a soup... Caleb sent a link to a Ribolitta Italian soup recipe from Real Simple , adding that his family substitutes kale for the chard, and also adds sweet potatoes. Sometimes he says they also add sweet sausage. Sounds delicious, and it also looks similar to the minestrone I make which means it is not a difficult soup (a bonus).  The Holisticguru Christine Lynch suggested white bean soup with kale. Definitely worth trying out...

My friend Dan suggested one of his favourite meals. Coating a white fish in dijon mustard, dipping the fish piece in oatmeal, lightly frying - served with a side of kale with a dijon white sauce. Another mouth wateringly good idea - but I was hunting for a side dish for beef... File that one away for later...

Jessica  suggested kale chips, which basically are made by taking kale (discarding the stalks), chopping it up, tossing in olive oil and salt, and baking in a hot oven until crispy. Depending on how large you make the pieces, this turns out like chips, or like the "seaweed" you get in a Chinese restaurant (if you shred the kale small enough).

My friend Tim suggested one of my favourite ways to serve kale - blanche the kale, then stir fry in olive oil with a bit of garlic. I also do this occasionally with red chili flakes.  Khara suggested something similar, but tossed with a warm vinaigrette, a la Hugh Fearnley-Whittingstall .  She says the key is the cider vinegar.  And Chris suggested a twist on the stir fry using soy sauce, anise and sesame seeds - I think you could probably use sesame oil instead of the seed and with the soy sauce.

Ian suggested risotto with kale and bacon (subbing kale for the greens in this recipe ). I love risotto and I think this is a good idea.

Grant suggested a twist on this - rather than blanching the kale to serve it raw (washed well) - the trick being to shred the kale finely, and then to dress with a raw garlic, extra virgin olive oil and lemon dressing. The key being the fine shredding of the leaves - making sure to discard the stalks.

Other kale ideas include adding to mashed potatoes, mashed turnips/swede (I always add carrots when doing turnip mash for a bit of sweet), or mashed white beans.

But the recipe that caught my eye was one from Jeannie . I met Jeannie when she was travelling through London and I know she adores food as much as me. The recipe she sent was for braised Italian style kale (cavolo nero) but I figured that I could sub out cavolo nero for regular kale. Also, I did not have stock to hand, and wasn't planning to make it, so instead I used the water from blanching the kale to braise it. A good way to hold onto the nutrients.

This was the perfect warming side dish for the meat I was cooking.

Ingredients:

Kale - the leaves, discarding the heavy stalks
Pancetta cubes - bacon would also work
Half an onion
Butter

How to:

Blanche the kale (boil the leaves in water for about 5 minutes)
Heat the butter and in a heavy based pot, brown the onions.
Add the pancetta / bacon to the onions and cook well.
Add the blanched kale, and about an inch of the water used to blanche the kale.
Place in a warm oven for about 30-45 minutes, keeping an eye on the water level (do not let the kale burn / stick to the pot!

Enjoy!

Fitting in Fitness - On the Road Edition

Donna D — Mon, 01 Nov 2010 09:57:00 GMT

Last week I set off on a quick business trip to Asia.

Two autumn views of Asia - Japan and red leaves; China in golden light.

I used to travel all the time for work - like three continents in 10 days all the time - but thankfully over the last year my travel requirements have scaled back. More time at home has really benefitted my life outside of work, and in particular my fitness.

When I was gone, one of my friends tweeted me a quick question: "How do you manage to train with all your travel?" It got me to thinking that perhaps some of my tips might be helpful. And at a minimum it made me take a lot of photos while travelling, which I hope you enjoy...

Tip #1 - Give yourself time on arrival to adjust

The longer the flight, the bigger the time difference, the better it is to have some time to adjust to the place you are travelling to before jumping into meetings. I suffer from fatigue so try, whenever possible, to get to my meetings a day early. I also try to avoid overnight flights although this is not always possible.

For this trip to Asia I chose (after discussions with my husband) to leave a day early. That meant leaving home on a Saturday to arrive in Asia on a Sunday, so that when I started my meetings on Monday evening I would have one clear night of sleep under me.

I pay for the additional night on my own account (even when it is work travel). Doing so gives me a lot of flexibility - including time to sight see and to visit friends. This trip I chose to head out to the Japanese countryside, to take in the autumn leaves and to enjoy the hot springs and great food.

Tip #2 - Sleep whenever you can

I feel absolutely no hesitation about taking a nap whenever I can. I fit them in whenever I have a break in meetings. For example, we finished up for the afternoon at 5, and had to meet for dinner at 6. Perfect - enough time to grab 30 minutes of rest. I get quite fatigued when travelling so this really helps me to feel constantly recharged and able to be on fine form for the next meeting or dinner. Instead of being grumpy tired, I am able to be cheery and focused for the small amount of time I need to be.

I love naps.

Tip #3 - Watch your caffeine intake, focus on water instead

I am the first to confess that I instinctively have a coffee or tea when I feel tired. But combined with jetlag this is a lethal combination - it can really disrupt already disrupted sleep patterns. Instead of having caffeine all day long, I make sure to follow the same patterns I have at home. So coffee in the morning hours only. And when I feel tired, I have water. Travelling, and airplanes, leads to dehydration so this is a good habit anyway when you are on the road. I specifically focused on this last week, as one of my target goals when it comes to nutrition and healthy living. Success!

Tip #4 - Don't stress out about missing training from the training plan

Last year was my first year of working with a structured training plan. I learned a lot - but one of the things that I realised was that I was stressing out when I did not hit every set on my training plan.

When I look at my training plan for last week, 9 sessions stares me in the face. Of these, 6 are what are considered high priority. And of these, I managed to get 3 done (plus one more which I will call training but was really more fun than structured work).

Does that stress me out? Not in the slightest - or should I say - not any more. I've learned to be realistic. There is not a chance of me hitting all my sets when I am fatigued, when I am on the road, when my usual facilities are not around. That is just life. And life happens.

Instead, I made sure to get a few good workouts in while on the road. I woke up early - as my spin instructor said a few weeks ago, if you do the training in the morning, no one can take it away from you, and that is so true! It was hard to get out of bed. But after a good workout, as all my key meetings were in the morning, I felt focused, awake and ready to go.

A gym with a view - from the 46th floor looking out on Tokyo

But some gyms are just standard, run of the mill boring...

Tip #5 - Get Outside, for "Alternative Training"

One of the things they say with travel and jetlag is that it is easier to manage the more fresh air and sunshine you can experience. So I always try to get outside - walking to meetings, after lunch 10 minute walks, anything really.

This trip to Japan I built in a day before my meetings to enjoy the scenery of the Japanese countryside. I asked the hotel I was staying in to help me to find a guide or someone who could show me a bit of countryside, and decided that on Monday morning, before heading back into Tokyo for meetings, that I would do a short hike.

With a guide I had the chance to practice my Japanese, but also the chance to see a bit of Japan. The leaves were changing colour, and the sun was shining. It was a perfect start to the day. And we walked (hiked) to the top of a waterfall, so I also got to see a bit of unspoiled scenery too.

Sengataki Falls, Karuizawa Japan

This hike was not on my plan. But I figure walking briskly for an hour with lots of stairs has to be a form of cross training, right?

Lots of stairs...

A super fun way to mix sight seeing with cross training, and beating jetlag!

Tip #6 - Adjust to preserve your health

One thing I notice with travel and jetlag is that my heart rate goes completely crazy. It runs about 20 beats per minute higher than normal, due to the fatigue.

This trip I didn't even bother packing my heart rate monitor for training. I just knew it would be useless. So instead I did my sets based on perceived efforts, using easy, moderate, moderate hard, and hard as my guides for the gym sessions I did. It was a great chance to listen to my body rather than to rely on technology.

I got home on Thursday evening, and knew that my next session would be Saturday morning (unless I felt ok to swim on Friday - I have been struggling with a tweaked elbow so don't want to swim unless it feels comfortable). Saturday morning was a glorious day in London - sunny, autumn, perfect. I headed to the track for a coached run session.

I did my usual run warm up (800m easy) - with my heart rate monitor as it was back to the usual ways of working. But oh my... My heart rate was at about 160 for a run where I am usually at about 120... Massively high. Coach T and I decided to adapt the plan. Instead we used the session to work on my leg strength, which I need to do and often avoid as I don't like it (especially compared with other things like swimming). Adapting, to save my immune system (there are nasty bugs in London right now!) and to avoid over fatiguing myself.

Adapting is never easy, but it is something I am learning to do working with Coach T. I'm learning about what to pay attention to (heart rate, breathing, small niggles and strains) - and how to make adaptations, so that I don't push too hard which as a consequence would lower my immunity and having a longer lasting impact on my ability to train and meet my goals.

Speaking of Goals...

A lot of people have asked what I am doing next. My schedule is still taking shape, but I can tell you that I have signed up and plan to do the following events:

January 2011 - Egmond 10.5km run (The Netherlands)
February 2011 - Strong Like Bull Training Camp (Spain)
April 2011 - MS 150 Houston to Austin 300km ride (USA)
June 2011 - Blenheim Triathlon , sprint distance (UK)
July 2011 - London Triathlon , olympic distance (UK)

I expect there will be some adjustments to the schedule to come. I ballotted for the Chesapeake Bay Swim , a 4.4 mile swim in June 2011 in Maryland, but won't know if I have been successful until later in November. This will change things around a bit. I also need to discuss with British Triathlon my participation in the paratriathlon series of events - the calendar is to be announced before the end of 2010. And then there is the temptation of both the FIreman Triathlon in Maine (I adored our summer holiday there last year and would love to go back and do this triathlon with the Kennebunk Beach Triathlon Club) and the Barcelona Triathlon in October 2011 is very tempting.

And soon this blog and my main website will relaunch. I am really excited for that too. I've been working with some great people on that too, from the URL name to the design and development. I hope to launch that by my 40th birthday, which is soon!

Wu Wei: My reflections on being a dead fish...

Donna D — Thu, 21 Oct 2010 13:36:00 GMT

A few weeks ago I had a Twitter exchange with Alexsandar (aka @trishaman).

It all started with one of his Random Thoughts of the Day (#RTOD): Only dead fish go with the current.

To which I glibly replied: "Well, what about "going with the flow" or Wu Wei..."

Wu Wei...

Wu Wei is from Chinese Taoist philosophy, which I was first introduced to when I was a sophomore in high school (I was 14 at the time). Sophomore year was the year we had an Asian history focus. At my school we had a "studies" option where we could combine the required history and literature classes, plus art, into one year long course where the subjects were taught together in context.  Studying everything together in its context means that I have retained lots of random pieces of knowledge from all those years ago. So in sophomore year Asian Studies we started with China. In September we had mooncakes and celebrated the festival of Kuan Yin.  Probably around the same time of the year as now we learned about Lao Tzu and read translations of the Tao Te Ching, the key text of Taoist philosophy.

Is it crazy that a bunch of 14 and 15 year olds were studying Taoism?  Taoist philosophy is that life, the universe, and nature exist in a state of perfect harmony - maybe one of the earliest environmental philosophies? Digging deep into the memory banks, we learned that according to Taoism man is the source of disruption to nature's harmony. And we learned that with a conscious practice of Wu Wei or "non-action", we could reconnect with the world. Through acting in harmony with our environment we could achieve equilibrium and balance - a sense of being at one with the world around us.

To hammer home the lesson, we were sent outside to reflect on Wu Wei.

With the words "go with the flow" ringing in our ears, we headed to the lily pond. What a great way to spend a class. Sitting by the lily pond, just thinking about what Wu Wei means... Maybe the treat of spending class time at the lily pond is why I remember this so vividly...

Photo taken from www.honolulurealestateviews.com

Now, back to the Twitter exchange. It seems that both Alexsandar and I have continued to think about the meaning of Wu Wei. He published his blog on the topic on October 6th.

This is a great piece, stating very well the difference between simply being passive and being actively aware and thus able to work with and harness the energy that arises from the "flow" around us.

To quote Alexsandar:

"This is where a significant distinction became apparent between being purely "passive" or "dead" and the very different approach of being "relaxed" and "coming into sync with natural rhythms". A surfer is a very good example: If the surfer is passive and non-responsive they will likely get crushed with the wave and drown; conversely if they sense the awe-inspiring power & movement of the ocean, synchronize their efforts and actions with it, and come in tune with the natural rhythm and engage a true "going with the flow" they are able to masterfully find a great ride - what most surfers would liken to liquid enlightenment: balanced and purposeful, active and relaxed."

I think my own interpretation (and dare I say practice) of Wu Wei may go one step further. To me Wu Wei - going with the flow - does not result from and is not soley about being balanced, purposeful, and in harmony with our environment. More important for me is the ACT of and ART of being CONNECTED. Wu Wei - non-action or going with the flow - is about tuning into ourselves, our world, and those around us, so that we KNOW (and LEARN) how to move with and benefit from "the flow".

When I read Alexsandar's piece, I started thinking about my experiences. When I was 17 we went to the beach (nothing unusual there), heading up to the north shore in April or May. At that time of the year the waves can be unpredictable.

No longer the monsters of the winter time...

Image of Ken Bradshaw on a 45 foot wave taken from surfline.com

But at the same time, not the north shore of the summer, which is placid, still, flat and welcoming...

I love the north shore, where the sand is actually small eroded pieces of shell and coral. And I completely respect and hold in awe the ocean... You see, I got caught in one of the random, larger shore break sets during that beach trip all those years ago.

What to do? Be aware. Hold my breath. Float. Use no energy. Connect. Relax. I became totally disoriented. I am sure what in my mind seemed like 10 minutes was probably only about 2. I was in the wrong place at the wrong time. I got bashed around by the waves. But I wasn't injured, not at all.

Why? Because I tuned in. I sensed the right thing to do was nothing. I paid attention to the breaks between waves to catch my breath.  I waited out the set from the bottom of the ocean. Like a dead fish. And I learned...

Alexsandar continues...

"For myself Wu Wei and "going with the flow" implied a utilization of natural rhythms and forces to gain momentum - an effortless effort that creates a synergy that is greater than the sum of the parts. I believe we all encounter it from time to time - those blissful moments when outside inspiration, natural eagerness, our energy, circumstances and time all melt together into a perfect "flow" where we completely lose track of time or any sense of "struggle" and simply "ride the wave" toward accomplishing amazing things. Sometimes these moments are simple, when we apply our self to a simple task, other times these moments are grand when we work for hours on end toward a major project or other goal. What sets them apart is the sense of "Effortless Effort" or what I believe to be the true "Going with the Flow"..."

(I love Alexsandar's thoughts!)

For me, Wu Wei, Non-Action, Going with the Flow... It's not just about exerting effortless effort and achieving momentum from the energy around us. Rather, for me Wu Wei is about CONNECTING. LISTENING for the signs and ACTIVELY CHOOSING A PATH in harmony with my environment thus enabling me to be in a state equilibrium with what surrounds me. PAYING ATTENTION to the signals, to the cues... DISCOVERING when to swim with the current, when to ride the waves, learning how create effortless effort - and knowing when to relax and play dead at the bottom of the ocean.

Ideally the paths I choose would be always be the paths of effortless effort or non-doing. Ideally my choices would always result in that blissful merger of time, energy, and effort that Alexsandar so perfectly articulates...

But... One of the keys of Taoist behaviour (and wu wei) is the notion of releasing control - understanding that it is impossible to control things that you can't, and that through the release of control and going with the flow a state of harmony can be achieved.  And this is where I fall down. I am exerting control over my health and fitness.  It is not an easy path. Not often do I feel like everything comes together in "a perfect wave" - I often find myself at the bottom of the ocean, riding out the barrage, timing my re-entry.

I guess seeking to control myself in this way - pushing my limits and redefining my capabilities - well it's not very Taoist of me... Looking at it differently, perhaps I have taken Wu Wei one step further. I go with the flow. But when I choose not to, I make sure to connect with myself and environment, to be aware that my choice may not be in harmony with myself or my surroudings, to pay attention and learn.

This is my TRY-DO-LEARN-REPEAT cycle.  It's what I write about here - my journey, my thinking - cooking, living, exercising, experimenting - my consultations and reflections - my self and real debates - and my choices.

This my Wu Wei. My attempt at being CONNECTED - even at the times when I am inactive rather than choosing non-action, those times when I find myself floating downstream rather than gliding along with the current...

Those times when I may act like a dead fish... Knowing it is just an act...
------------

Links on Taoism and Wu Wei:

www.jadedragon.com
www.thetao.info
Wikipedia entry on Wu Wei

Let them eat cake! Apple Spice Cake!

Donna D — Fri, 15 Oct 2010 10:50:00 GMT

Recently my weekly fruit and veg boxes have included apples. Lots of apples. I eat apples for snacks, I have made applesauce to have with pork chops (cue: Brady Bunch flashback ), and I have experimented with red cabbage and apples (served with duck breast, this was delicious!). With autumn and the apple season, I have been on the look out for recipes that use apples.

I came across a recipe for apple spice cake in WholeLiving and thought it would be a great way to use up the apples I had - and also a way to make my work colleagues happy. Also, it looked very similar to one my mom used to make (applesauce cake). I compared the two, and it was virtually identical. Another fantastic American classic.

It proved a hit at the office, and with my friend Michael. It was pretty easy to make. I highly recommend it as another way to use up the extra autumn apples you may have. Enjoy!

Ingredients

1 1/2 cups plain flour (all purpose) - equivalent to 250 grams
1/2 cup wholewheat flour - equivalent to 100 grams
2 teaspoons baking powder
1/2 teaspoon salt (I use Maldon's sea salt, I guess kosher salt is a good alternative)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground clove
pinch of ground allspice
(note: my mom's shortcut on the spice selection was to use McCormick Apple Pie Spice, 1 tablespoon)
6 tablespoons soft unsalted butter - equivalent to 150 grams
6 tablespoons soft brown sugar - equivalent to 75 grams
1/4 cup maple syrup (you can sub molasses here but I wanted the maple syrup flavour - this is not in mom's recipe, and WholeLiving suggested molasses, but I loved the way maple syrup worked...) - equivalent to 60ml
2 large eggs
1 teaspoon vanilla extract
1/4 applesauce (no sugar added applesauce!)
2 large apples (or 4 small)
1/2 cup sugar (caster sugar/granulated sugar)

Instructions

1. Pre-heat oven to 175C (325F)
2. Butter a bread pan (I used a silicone bread form so this did not need buttering)
3. Whisk together the flours, baking powder, salt, and spices in a medium bowl
4. Peel and core the apples. Reserve the peels and cores (do not throw away!). Dice the apples into small cubes (about 1/4 inch).
5. In a medium-large bowl use an electric mixer and beat together the butter and brown sugar until fluffy and creamy - this took about 5 minutes for me as my butter was not super soft. Then add the syrup, beat until combined. Add the eggs, beat until combined. And add the vanilla, beating until blended together.
6. With mixer on low, add half the flour mixture and beat until just combined. Add applesauce and beat until combined. Add remaining flour mixture and beat until just combined.
7. Add the diced apples and fold into batter.
8. Transfer mixture to the bread pan. Bake until a toothpick inserted in the centre comes out clean - about 1 hour 10 minutes.
9. Transfer to wire rack, cool.
10. Using reserved apple peels and cores, a glaze can be made for the cake (optional). Combine peels and cores, 1/2 cup sugar, and 1/2 cup water. Bring to a boil, and simmer until syrup-like (about 15 minutes). Strain liquid. Brush glaze over tops and sides of cake.

Enjoy!

Making Strides: An Interview with Sue (Think Pink)

Donna D — Wed, 13 Oct 2010 16:07:00 GMT

As many of you know, I am completely passionate about charity fundraising. I do it. And I am constantly seeking out people who also fundraise, to try to learn a little bit of their secrets, their magic.

Via Twitter last year I was introduced to Sue Harmon. Sue is an amazing woman - two time survivor of breast cancer. Top fundraiser for the American Cancer Society. Completely committed to living a good clean life, enjoying each moment. Her tweets keep me motivated, her photos are amazing.

I am fortunate enough to share with you an interview with Sue. She has raised over $500,000 for the American Cancer Society with her work. And her goal this year is to add another $80,000 to this total.

As October is breast cancer awareness month, I encourage you to support this amazing cause - through Sue or another person you know who may be taking their first steps and participating in a charity fundraiser like Making Strides.

Sue and her husband Dave, with daughters Molly and Kathryn

DD: October is Breast Cancer Awareness Month... Can you share a little of your story of fighting breast cancer?

SH: I was first diagnosed in December 1998 and had a recurrence 10 years later in 2008. I was only 32 years old at my first diagnosis, as was my husband. I found a lump during a monthly self-exam (same with detecting my recurrence!). My daughter Kathryn was 3 years old and Molly 6 months old. I had just weaned Molly from breast feeding. That saved my life! So many people came to our side to support us. I knew from the moment I was diagnosed that I would do anything in my power to show my gratitude to all who helped us---- by making a difference in fighting this disease, hence my fundraising! I knew I needed to make a difference for my daughters!

DD: Since your diagnosis you have been pretty active in fundraising for breast cancer - can you tell us a little about your efforts?

SH: I have been involved in the following activities:

Annual awareness and fundraising campaign since diagnosis.
Public Service Announcements
TV appearances
Community Service --- I run an American Cancer Society/TEAM SUE HARMON booth
Newspaper articles
TIME Magazine article

I jump on every opportunity to speak about the importance of annual check ups and screenings.

DD: When did you decide to get involved with the American Cancer Society?

SH: A friend runs an ACS breast cancer support group in town. The group swooped me up and cared for me from diagnosis. My doctors and nurses also support the ACS and its mission. I also knew that I wanted to make a difference for my daughters. I wanted to do everything in my control to ensure that they don't have to face cancer in their lifetimes. As a thank you to all who supported me, I started raising awareness and funds about cancer and for the ACS.

DD: You are one of the top individual fundraisers for ACS - do you mind me asking how much you have raised?

SH: Over $542,000 as of last year's walk! (Also another $37,000+ for Relay for Life!) This year, I have raised an additional $38,154.00 for the walk on 10/17/10 ---- and that total is climbing!

For many years I have been the #2 fundraiser in the United States for the ACS's Making Strides Against Breast Cancer campaign and I have been the #1 fundraiser in the Eastern Division. It is thanks to my family, friends and donors who make that happen!

DD: Your goal this year is $80,000 in fundraising - how do you plan to reach this?

SH: One dollar at a time! I tell my story to whoever will listen. I have my own web site , I have an ACS fundraising web site , I send emails and letters to everyone I know and use Facebook and Twitter as well.

Over the last few years, I have also raised awareness and funds for the ACS's Relay for Life event at Hackley School (The school where I have taught for the last 18 years and the school where both of our girls attend.) Some people give to Relay, some to Strides and some to both! My husband, and daughters Kathryn and Molly and family, friends and neighbors help with my campaign each and every year. Last year, our daughter Kathryn as a Freshman at Hackley School (Tarrytown, NY), started her own fundraising team for Relay for Life, GIRLS RULE. The awareness spreading and fundraising itch has affected her too. Our girls have never missed a walk and it is nice to see that they have become activist too!

DD: For those interested in charity fundraising, do you have any tips that you could share?

SH: Tell your story and speak from your heart. Don't be shy. Be sure that you explain why your charity is important and why it is or should be important to your donors. Education is at the heart of fundraising. More so than anything, my campaign for the Making Strides walk is to raise awareness about health. I am hopeful that the annual walk and my campaign urges people to go for annual appointments and check ups and have all routine scans and screenings, cancer and not cancer related. We need to make sure that our loved ones live long, healthy lives and annual screenings and check ups are a necessity. My message, know your body, and listen to it......Early detection saves lives. Also, I want people to know that they are not alone. I hope my story and campaign help those who face a cancer diagnosis.

DD: For those interested in showing their support to you, how can they donate?

SH: How awesome----THANK YOU, Donna! They can visit my web page www.teamsueharmon.com and press on the Making Strides Against Breast Cancer logo. Simple and secure!

DD: And finally, what goes through your head during the tough moments? Any particular song, mantra, or motivating thought you could share with us?

SH: Each day is a gift, for all of us. Breathe --- take it all in! And always find time to do the things you love. Family, friends, fun!

Exposed: Out of the Shadows

Donna D — Mon, 11 Oct 2010 09:17:00 GMT

Tuesday is the one year anniversary of the "Exposed" series of blog posts. If you do not know about Exposed , in short, Mish decided that enough was enough. She photographed herself, nearly naked, and posted her photo on her blog with various comments. Affirmations. Words that celebrate who she is, where she had come from, where she would be going. Raw, in the flesh, and open to the world.

One year later, with 60 blog posts from around the world, Exposed celebrates people showing and sharing their journeys for all to see.

I did my Exposed post in January 2010 - to kick off 2010 and to document where I wanted to go, with all the challenges that my body has to offer. My aim? To complete an Olympic distance triathlon, while smiling.

I am an extremely determined person. In my head, I knew that I would work hard.

I never questioned that I would do an Oly Tri.

But, no matter how much determination I had, I lacked confidence and trust in my body.

I spent from January to August working hard, training, and building myself up physically. I saw my goals shift as my abilities improved. I celebrated my first continuous mile of running. I swam 5k twice, broke the 30 minute 1500m barrier, and continued to love swimming. I never dreamed of cycling far - but when I cycled 100km in May nothing seemed out of reach.

In July, it hit me that I would not be going into my first Olympic distance triathlon with a 10km run in the bag. London would be my first 10km run. I was worried.

Coach T changed my training. The focus shifted to positive visualisation. I learned techniques to manage my mental hurdle - the lack of confidence in my physical self.

Shifting my focus to confidence in my body even when I am doing the unknown has been tough. I grew up afraid of myself, afraid of injury, shying away from pain. This means that I have about 30 years of distrust in my physical self to get over.

When I did the London Triathlon in August, it was a huge milestone. Proof that I should trust my body, that I should believe in my physical abilities.

With this Exposed post, I celebrate what I have achieved. Triathlon has given me joy, strength, purpose, mindfulness, accomplishment and a sense of achievement - it has helped me to build strength and fitness while living with nerve disease and managing hypermobility.

Last week I sat down with Coach T to review my 2011. To plot out my schedule of races. To discuss time and distance goals. To affirm that triathlon is not *just* about fitness for me - it is about improving my times, my competitiveness.

A lot of my 2011 calendar depends on the results of my weekend with British Triathlon and the conclusion of my paratriathlon assessments. I hope to finish that on Saturday the 16th (and hope to blog about that next week).

But one thing does not depend on BTF. There is one thing that I must tackle head on.

My Confidence.

Acknowledging my lack of confidence is a big step along my journey. I wonder how much my confidence - and my fear of the unknown - holds me back? This is what I will be breaking down and working on for the coming year.

That's what I am exposing today.

Fatness and Fitness: Thoughts on Eating, Drinking, and Merriment...

Donna D — Thu, 07 Oct 2010 09:26:00 GMT

Eat, Drink, Be Merry, Get Fat, and Die.

Now... who used to say that was their life philosophy? Oh yeah... That was me... Not in a negative way - I just thought that is what you do when you grow up - enjoy life, then die.* My how times change. Nowadays that philosophy isn't for me...

Today I prefer: Eat, Drink, Be Merry, Get Fit, and Thrive.

That's the reason why I started this blog - to chronicle my journey to fitness while managing the deck of cards I have been dealt (the challenges associated with nerve disease). To write about my approach to eating, drinking, happiness, fitness, and in the process discovering ways to thrive rather than to be a victim of my circumstances.

I joined Twitter and started to use it to find daily motivation from other triathletes and like minded people.

I discovered great people. I learned about a whole new world of blogs and communities. I've made some great friends. Twitter is a fantastic resource - for articles, conversation, inspiration... Through it I started learning more about approaches to fitness, nutrition, and life. I started reading about the properties of the food I eat. About how eating impacts fitness.

And I started reading the statistics about the importance of healthy living.

The stats are scary...

"[by 2020] the predicted proportion of adults [in England] who will be obese aged 20-65 is 41% for men and 36% for women."

"By 2050, [the team of experts] predict a 23% rise in the prevalence of obesity-related stroke, a 34% rise in obesity-related hypertension, a 44% rise in obesity-related coronary heart disease and a 98% rise in obesity-related diabetes."

(taken from the National Heart Forum press release dated 17 February 2010, launching their report "A prediction of Obesity Trends for Adults and their associated diseases: Analysis from the Health Survey for England 1993-2007")

"Two-thirds of the United States adult population is overweight (defined as a body mass index of at least 25) or obese (a BMI of at least 30)."

"Only about one in every six Americans who have ever been overweight or obese loses weight and maintains that loss."

(taken from a press release dated 3 September 2010 of Penn State College of Medicine research published in the International Journal of Obesity)

"The World Health Organisation estimated in 2005 that 1.6 billion adults worldwide were overweight, of whom 300 million were obese."

"About one sixth of the adult population worldwide [is] overweight..."

"Projections estimate that by 2010, half of all school-age children will be overweight in the Americas."

"The evidence that all types of physical activity protect against weight gain, overweight, and obesity is convincing."

"The strongest evidence... shows that greater body fatness and abdominal fatness are causes of cancer of the: colorectum, oesophagus, pancreas, breast, endometrium, kidney, and gallbladder."

(taken from Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective - available online from the World Cancer Research Fund and the American Institute for Cancer Research)

Frankly, I'd rather focus on this - the issues in our society, in our schools, the costs our governments will face...

...and the fact that I have to pay VAT to go to the track which seems just barmy to me...

...rather than discussing if this kickass triathlete is fat...

Not that I don't like talking triathlon. And performance. And training. And nutrition.

But, I'd rather understand what these athletes just did in their workouts...

Photo credit to SportieDoc aka Tamsin Lewis

...than banter about the few kilos extra they might be carrying...

In fact, if they are carrying extra weight and still performing the way they do, sign me up to that training and nutrition plan!

OK, kind of kidding with that. I mean, I do realise that these athletes are PROS. I guess as pros it is inevitable that we will talk about whether or not their weight impacts their performance. And I guess if you have a rep as a junkfood junkie and you are a pro, I guess we will talk about that too.

But fatness? Is it just to label the woman on the bike "fat"?

In case you are interested...

The "fat" athlete on the bike?

She is the same athlete as the "fat" athlete in black on her back next to the track.

Still think she is fat?

Jodie Swallow  is awesome. She was ITU women's long course triathlon champ in 2009, and won the women's Alpes d'Huez long course triathlon in 2010. Absolutely AMAZING achievements.

Health and fitness and thriving... That's what I care about...

I couldn't give a rat's ass...

Ratzass sold online at Martha's Bears

...about Jodie Swallow's alleged fatness...

But... I AM interested in her FITNESS - what she does as an athlete to train and maintain her performance. Especially since she has bounced back from huge injury to such performance heights.

When it comes to FATNESS... Well, I just don't care about Jodie Swallow's weight. But I do care about those scary stats. And what they say about our society. And our priorities.

I think obesity is a HUGE problem.  I agree with Anne Milton - the UK parliamentary under-secretary of state for health. On Radio 4 in July she said that the National Health Service should just call people fat, not obese. Her implication? That we should all stop hiding behind words, that we need to confront our problems directly, using a language that is personal, so that everyone can understand.

With that in mind...

I don't think that Jodie Swallow is fat.

But the fact that over 50% of the kids in America are overweight? That scares the hell out of me... And I think that *is* my problem. Because my taxes are going to pay for it.

What about you?

*I added this in. I never meant the opening line in this entry to be offensive, and wanted to clarify that. Rather, I thought this was life's natural progression. Once you "grew up" and had a good job, you could afford to go out to nice places, eat well, enjoy wine, weight gain was a natural and not to be feared consequence, and well death, inevitable. But I guess if you don't know me, you might be offended. "You mean fat people are destined to die?", I was asked. Not at all. I thought we would all embrace living a good life and the natural progression to death. This was not judgement, it just seemed, well natural to me. But not any more. It seems much more natural to include fitness and health in the mix along the path to the inevitable. Sorry if I offended anyone.

Gumby Knees, and more...

Donna D — Mon, 04 Oct 2010 15:38:00 GMT

Note: Don't try these poses at home!

Last week I had a few moments when I stopped and thought about the term "double jointed". I got to thinking about it because the New York Times had an article in which they referenced a family that had "gumby knees".

When I was growing up I was double jointed. I used to think it was pretty cool that I could make my thumb touch my wrist.

But then, when I was about nine, I was running around in recess and - BAM - I hit the ground. I had no idea what happened, but my KNEE HURT. I screamed "I BROKE MY LEG, I BROKE MY LEG."

Silence. Time stopped. I was carried to the nurses office and my mother came to school. I was so embarrassed - at age 9.

And I learned that my mom had bad knees, and that I probably was getting bad knees too.

Before I was 12, I dislocated my left knee. Badly. Then I dislocated my right knee. Badly. When I say badly, I mean that my knee cap went for a visit to the back of my leg.

I have never seen, felt or otherwise been as sickened and in so much pain as the pain caused by a profound dislocation of my knees.

By the age of 13, I had profoundly dislocated my knees multiple times. One time in Bishops Hall Library. My poor friend Stephie. She came up from behind me to hit my knees (to make them buckle, as a joke - she had no idea I had bad knees) and before you could say "BOO" I was on the ground. Knee out of joint. Again.

So before the age of 14, I had knee release surgery .

It kind of sucked growing up with bad knees. Let's face it. Kids are mean. In freshman year of high school a group of girls I thought were my friends** grafittied one of the bathroom stalls in McNeill Hall "Deformity Donna" with illustrations of a knee off to the side of a stick figure leg. Yep. Cruel.

Thank god I found the beach, swimming, and frankly, a new set of friends. And I decided that exercise was not my thing. I mean, why subject myself to pain and cruelty?

Fast forward. In 2003 when I decided to do charity fundraising walks, I kind of got the exercise bug. And as you know, this led to my diagnosis of CMT in 2004. And my aspiration to do triathlons.

But bad joints didn't just go away.

In 2007, I fell. Stupid really. And when I hit the ground, wouldn't you know it - my elbow went out of joint.

2007 was the year of my first triathlon, it was June, my race was in August, and I had dislocated my elbow. I did it two more times before August. But I still did the London Triathlon - before my MRI scans had been returned. Thank goodness, as I had shredded my ligaments. And thanks to a good surgeon, I was put back together again.

Left arm surgically repaired to "normal", right arm still bendy...

In the 2004 - 2007 timeframe I got my diagnosis of Ehlers Danlos Syndrome (benign hypermobility, or bendy joints as I grew up calling it). I still don't know much about Ehlers Danlos Syndrome - except that it is a disorder of the connective tissues, it is genetic, its diagnosis is regularly missed, and I am pretty sure that is what the researchers were seeing in the New York times article I read last week on ACL injury being inheritable.

I was diagnosed using the Beighton Scale and Brighton Score. I hit 9 out of 9.

I haven't had a full blown dislocation since 1984 - but my knees (in particular my left knee) still track laterally, and I often sublax or slip my left knee partially out of joint.

Knee bending backwards - and CMT feet - a double photo!

When I had my surgery in 1984, I was told I would never ever run again. I was told to be careful and take it easy. So I did. Until 2009. 25 years later.

Running has not been without problems. But thankfully I see an awesome sports therapist, Michael Collins , who after 3 years I trust enough to work on my knees.

You see, if you have knee problems, you don't want anyone messing with them.

But Michael is magic.

While holding my knee to ensure that it stays in place, he works to release tension on my patella tendon (a result of my tight rec fem muscle from running - folks with my nerve disease CMT tend to use their hips for running/walking rather than pushing with their quads and calves).

Yes, Michael is still wearing his Ironman Lanza finisher wrist band!

He has also worked on my medial quad - I finally have one of these, after about a year of solid training!

Tomorrow I am seeing a physiotherapist to try to work on muscle imbalances which may be leading to stress on my knees with my return to running. Great stuff. Progress and fine tuning - that is what the off season is for!

And... what of all of my rambling? Of course I have some thoughts...

1. I really hate articles like the New York Times. It is copy for the sake of getting copy out there, stopping short of raising the real issue - that connective tissue disorders are real, that doctors regularly miss the diagnosis, and that they are hereditable. And she called the Anterior Cruciate Ligament a tendon. Sloppy sloppy sloppy.

2. How many people have benign hypermobility? My guess - LOTS OF PEOPLE. Lots. Just from sporadic interactions on Twitter I have met quite a few, and heard of others. There are great folks out there like Rob who are doing their best to fundraise and raise the profile of Ehlers Danlos Syndrome / Benign Hypermobility Disorder. I know I don't really write about my own experiences with these problems a lot - but I'm thinking of doing so a little bit more, just to lend a hand to the awareness building that needs to happen.

3. Surgery like I had at age 13 is dramatic. Any surgery is invasive - of course if there are alternatives these should be pursued. But for me, surgical intervention worked. I don't think we should all dismiss surgery off hand without considering the specific case and individual. This little thought is as much for doctors as for friends and family, and outsiders who judge...

4. To all the doctors and other sufferers (of CMT and hypermobility) who told me that I would never run... Pshaw! Exercise for people with conditions and ailments - whatever those might be - IS POSSIBLE. It is just that we might not be able to follow a typical plan to get strong. For example, Couch to 5k plans typically have about 12 weeks to take someone from zero to race. For me, to do a 5k sensibly and without injury, it took about 10 months. Of hard work. Commitment. Focus. And, yes, a little pain. But with time and focus ANYTHING IS POSSIBLE.

5. Find a team. Make one. Get everyone on your side that you talk with - doctors, physiotherapists, your local running shop, your friends. I am really lucky in that I have a huge amount of support from my team - and that my personal team includes an awesome coach and sports therapist. With the right amount of support I am convinced that anything is possible. And I am convinced that when it comes to activity, ANYTHING is better than NOTHING. If you want to exercise, seek support from others with your condition, from your doctors and from anyone who is willing to take the time and patience to work with you and your body.

6. Don't be afraid. It is hard to take the first step into a running shop, to seek advice on shoes, to explain the problems you have. Go with a friend. Ask around for recommendations for shops which have great customer service. But don't be afraid to ask for help from experts. And don't be afraid to tell people what you are dealing with - only through educating others can we build our own support and hopefully make it easier for others with similar conditions.

Good luck. And feel free to drop me an email if you want to discuss anything in this post in more detail and outside of a public forum. donna@myfitnessyear.com

**PS: Those friends of mine that graffitied the bathrooms? Well, the "ringleader" apologised a few years ago. And of course I accepted her apology. It is never too late to show someone compassion, and to right wrongs.

Gumby!!

She ran across America - an interview with Ashley @MSRunTheUS

Donna D — Wed, 29 Sep 2010 13:21:00 GMT

One of the first people I started following on Twitter was Ashley Kumlien. Ashley is a runner and a personal trainer from Wisconsin.

And her mom has MS.

Ashley and her mom, Jill

Most people who read my blog posts know that I have CMT, a neuromuscular disease of the nerves, and my particular type of CMT involves the myelin sheath. Multiple Sclerosis was "discovered" by Jean-Marie Charcot, one of the doctors who also discovered CMT. It is a disease that impacts the brain and spinal cord, in particular the myelin sheaths are damaged. It too can lead to degeneration of movement and sensation, and also sometimes the thinking processes. So although it is different from CMT, in my simple mind it also shares some similarities.

I have always supported MS fundraisers - from the MS150 rides to individuals who have run races. So when I started following Ashley I was instantly interested in her plans. The simple fact that she was planning to RUN ACROSS THE US for MS, struck me - this woman is extraordinary.

I've been following Ashley and her run for 6 months now. I try to support her with regular tweets and by letting people know about her efforts through my tweetstream. I've seen her photos. Cheered for her and all the great publicity and experiences she has had while raising awareness and funds for MS.

Ashley being interviewed at Wrigley Field

Today, I want to share an interview with Ashley about her run.

Ashley finished her 3,200 mile run across the United States yesterday.

Can you imagine running across the US? A real live Forrest Gump? And all to honour your mother and to see a cure for MS?

Join me in supporting Ashley's amazing efforts. You can donate on her website at MSRunTheUS.com -- you can see her extraordinary journey on her Flickr photo stream -- and you can read all about the past 6 months on Ashley's blog.

CONGRATULATIONS ASHLEY!

DD: Wow. You just finished a run across the US. How long did it take you?

AK: From start to finish line run, it took 6 months & four days to run from the Golden Gate Bridge in California to the City Hall steps in New York City

Ashley, March 2010, Day 1 of MSRuntheUS

DD: How did you prepare for the run?

AK: Lots of running! Haha I feel like I've been preparing for this my whole life, though I didn't have the idea until 2 years ago. I'm a life-long lover of long distance running & feel that helped me complete the run injury free (which is a big feat in my eyes... you never can know how your body will take the stress until you're out there no matter how long you've been an athlete). But I started ultramarathon running a year ago in the Summer of 2009 to test my willpower to continue running when I am too tired to move.

DD: What inspired you to do it?

AK: My Mom, who has been living with a disabling disease, Multiple Sclerosis, for over 28 years. I feel her life & example of how to live graciously through adverse challenges is the real show of what endurance is all about. To wake up every day and be thankful, as well as hold strong to the Faith that everything will work out is the ultimate human willpower in my eyes. I wanted to do something big to honor that.

DD: What is it like, having a parent with MS?

AK: I plan on writing a book about the run & exactly what it has been like for my family living with my Mom's disease... but in one word to sum it all up, difficult. But you take what you're given and make the best of it, and I'm thankful for that life-long lesson that's extremely useful in so many ways.

DD: How does MS Run the US intend to use the funds that have been raised?

AK: We donate the funds between two charitable organizations we believe in, The Montel Williams MS Foundation & The National MS Society.

Jill with Montel Williams

DD: For those interested in showing their support to you, how can they do so?

AK: First and foremost, donate at www.msruntheus.com . We feel this year has been a big, big effort on our part & it deserves a big fundraising backing to show how much love and dedication we've put forth. Second, pass our story on! We want to raise awareness about MS as well as funds, so the more people know about my Mother's story, the more others can learn that this is a disease that needs some attention & compassion.

DD: I have to ask - have you always been a runner? Running this much is extraordinary!

AK: Thank you for the compliment! I feel blessed to have this love of the sport. And to answer your question, yes, I have always been a runner. I joke that I must have run out of my Mom's womb. Loving long distance running is an early memory of mine that continued to grow with age.

DD: Do you have any tips for new runners?

AK: First...it gets better!!! I won't say it's ever easy, but as you develop as an athlete (to whatever degree you want to be one) your body will adjust to the workouts. It's not the same for everyone, but eventually your body will be able to handle the stress & you may actually grow to enjoy running. The first 4-8 weeks are always the toughest, that's when most people quit. But if you stick with it, however that's possible (either through group running, joining a club, etc) the benefits & the joy you can get from it far outweigh the work, sweat, and discomfort!

DD: For those interested in charity fundraising, do you have any tips that you could share?

AK: Pick. Something. You. Are. Passionate. About. Fundraising is tough work! You basically have to put humility aside and flat out ask people for donations in whatever form you are looking for (monetary, in-kind, supplies, etc). Being passionate about whatever you're asking for helps put pride aside so you can go out and get what the cause needs.

DD: What ran through your head during the tough moments?

AK: I always think of my Mom in the tough times. I get to do something I love whenever I feel like it. Exercise is painful but complete freedom, and I see in her eyes her want to get up and move whenever she would like, but usually can't. When you grow up watching someone become disabled, your perspective on small things, like walking, completely changes. The view goes from "I have to run" to "I get to run" and that's always enough to keep me moving.

DD: And finally, do you have any particular song, mantra, or motivating thought you could share with us?

AK: "To give anything less than your best is to sacrifice the gift." ~Steve Prefontaine I love that quote because it can be applied to any area of life!

A big sigh of relief...

Donna D — Mon, 27 Sep 2010 13:53:00 GMT

Phew. After a hugely busy start to September, with events each of the first three weekends, last weekend was like a big sigh of relief.

This is what a peaceful "job done" type of sigh looks like to me...

Initially I thought I'd do the Hever Triathlon on Sunday September 26th, followed by Barcelona on October 17th, just because my fitness is so good that I thought another tri or two would be fun. But much as I hate to admit that I just can't do everything, I decided to give them both a miss. I wasn't feeling it. I know that another multisport event, lining up at the start, would just be too much. And, I just wanted to sleep.

Around Wednesday last week my friend Nozomi sent me a message via Twitter asking if I was ok. She said my tweets sounded tired. She told me to take a break.

And you know what? Friends are often right, seeing what you can't see, even if they can't actually see you...

Last week I felt waves of fatigue. I often get this after a "big event", and I guess my 5k swim was the trigger. But rather than work through the exhaustion which is what I often do, I decided to relax into it and just let it happen

So, this weekend, I slept in until about 8.30 in the morning. For the first time in ages. I didn't race out the door to hit my training sessions. Instead, I took my time, slowly waking up, cooking breakfast at home, and simply relaxing in London for the first time in what seems to be ages.

Actually, all of last week was a bit of a relax and refocus, turning my attention to all those other things happening in life other than my training and fitness. Yes, there are other things!

September 21st marked the official start of autumn. It is crazy how much earlier darkness is falling. And as someone really impacted by light (or the lack of) I need to keep my focus on the positive aspects of autumn and winter. Like my birthday. I love birthdays, and this year I reach the big 4-0.  I guest blogged last week on EatingJourney about my own philosophy when it comes to birthdays. I love Michelle's blog - the way she puts herself out there sharing her struggles and thoughts - so was really happy to help her to celebrate her birthday with a guest post.

Last week was CMT Awareness Week in the US. CMT, or Charcot Marie Tooth disease, is the most common neuromuscular disease impacing 1 in 2500 people, including me. I have been focusing my fundraising on the CMT Association's STAR initiative in search for a cure for CMT1A. And I used my tweet stream last week to try to raise awareness about CMT. I shared a bit about doing triathlon to manage my CMT on Kelly's TriMommy blog as a part of her Wonderful You Wednesday series. And, although I haven't listened to this week's episode yet, I left an intro voicemail which included a little bit on the CMT Association on one of my favourite "go-to" podcasts, RunRun Live .

I also started to think about what the rest of my year and 2011 will look like, sports-wise. I signed up for the Egmond 10.5k run , in January, in The Netherlands. The act of signing up for a race will give my training a focus. I need to do a lot of work with my running, so a run race was the obvious choice. And I received an invitation to the British Triathlon paratriathlon day in October, which I plan to attend and hopefully get some closure on my paratriathlon status and assessment.

I continued with my doctors appointments, as the "end of the season" presents a great opportunity to do a health check and tune up. I had another follow-up session on Wednesday with the specialist orthotics and physiotherapy team at the National Hospital for Neurology. I have a new set of orthotics heading my way, which will be another big adjustment. Casted following my session at the biomechanical laboratory, this will be a whole new approach - a lot more intense - for my feet. I hope this helps to address the ongoing foot pain and alignment issues I am having. I will blog about the appointment once I get the video and still footage from my lab appointment on September 10th.  I have a physiotherapy appointment at the start of October. I ventured back to the intra-muscular stimulation practitioner today. And, in short, I am really looking forward to addressing some things in the autumn and winter.

With the big sigh I breathed last week, it seemed natural to prioritise my yoga sessions. I started going to yoga again after the London Triathlon, for the first time since dislocating my elbow in 2007. It is not easy, especially since I used to be able to do much more than I can now. But it feels great, taking the time to focus, breathe, and work on the small things. Yoga is so good for core strength and stability, especially with the smaller muscles around the feet and ankles (which for those of us with CMT are lost due to muscle atrophy). I can feel the yoga training in ways that I can't after running, swimming or cycling. And I'm enjoying it. So, we've added one yoga set a week to my training plan, which is great.

I also continued to focus on getting my nutrition dialled back in after holiday. I've added Green Vibrance to my morning routine, to make sure I am getting my greens as I often find myself craving vegetables.

Looks green, tastes green, kind of like grass...

I've really been enjoying the cooking and I've been eating in a very balanced way as a result. I'm still focusing on getting protein and greens in at every meal. And although my weight is about 1.5kg higher than my post London Triathlon weight, it is slowly dropping back to my pre-race level, which is great (and an added bonus of eating right).

And I've been doing bricks. Of the mortar variety (not the double training sessions!)

What lies beneath is some really old brick...

At home we have started building works. After spending 3 years seeking permission to build an extension on our Grade 2 listed house (built in 1726) we are finally starting. It seems surreal. I resist going out and looking at things (I don't want to see the house of horrors unfold), but at the same time it is fascinating. I'm doing my best to focus on the now - not to become overwhelmed with the future works in store, or what the snags and hassles will be. And when I keep it in this perspective, it is all very exciting.

Finally, I am close to relaunching my website. As much as I have loved MyFitnessYear, it has been with me for 2 years. Thanks to the creativity of my friends Ron and Josie, I have a new domain. I am working with a great site designer, Ryan, and Pascq has done a set of illustrations for the site. I am really looking forward to the change, and to easier content management.

So a big sigh. Time to relax and sleep.  Time to refocus and get things in order for the coming months.

The challenge? Staying positive and full of energy as the cold and dark months descend on Britain. But, hey - that's what cashmere and Ugg boots are for, right?

Cooking with Cabbage

Donna D — Fri, 24 Sep 2010 13:40:00 GMT

This summer we switched to ordering food boxes for our weekly vegetable purchase (we buy from Abel & Cole ).

The food box is like a lottery - it arrives, you menu plan for the week according to what you have received, and it is a wonderful way to explore and get creative with ingredients in the kitchen.

And then came the cabbage.

Green Cabbage...

Pointed Cabbage...

Savoy Cabbage...

(veg photos from http://www.thinkvegetables.co.uk )

Oh my. Cabbage.

I had to dig into my inner creativity. Or, rather, tweet to get creative cuisine ideas.

I got some good ones.

Christine, the Holistic Guru (with whom I am working on all things related to food, wellness, and being aware) reminded me of her link to Moo Shu Vegetables .

Of course there was the old standby of cole slaw, which is great in the summer. I make mine with shredded cabbage, grated carrot, a mayonnaise based dressing, and it would not be cole slaw in my kitchen without celery seeds .

I had a wonderful suggestion to stir fry the cabbage with black bean or oyster sauce, and to serve with steak.

There is the "pot au feu" or one pot boiled dinner - made with salt beef (corned beef) or beef brisket a la the Irish, or with a whole chicken or poussin a la the French.

Or chicken soup, with bacon, cabbage and carrots. Just boiled up together. Super easy. I used to make this a lot in winter when I lived in Japan and wanted a simple yummy taste of home.

Speaking of Japan, there is the cabbage roll stuffed with minced pork - I loved this when I lived in Japan...

And then there was bubble and squeak.

Bubble and squeak is an entirely British thing. To be honest with you, I have only ever had it at Canteen for breakfast. They were yummy, but I had never thought of making it at home. Too complicated, I thought.

Last week I had another green cabbage to use, and some potatoes. I decided it was time to try out this whole concept of bubble and squeak. Googling away, I found inspiration.

First stop, the BBC Good Food site, where I discovered the above pictured recipe for Bubble and Squeak cakes, by Gordon Ramsay .

This looked like a dead easy recipe. Basically, mashed potatoes, and in Ramsay's case, using left over brussel sprouts for the green. Mix together, turn into patties, cover in flour, and then fry up, finishing the heating / cooking in the oven at 190C. I can see how this is an awesome use for leftovers after Christmas.

I did more research. It looked like adding bacon was an option. Not all bubble and squeak is served in a cake fashion - sometimes more like a hash. A lot of recipes include a sauteed onion. I think adding a leek instead of an onion would be a nice, more delicate, touch.

I was inspired. Time to make my own.

Ingredients:

New Potatoes (washed well as I left the skins on - about 1 to 1.5 pounds - 500 to 800g)
A few tablespoons cream and butter (for mashing with the potatoes)
A good handful of shredded cheddar cheese
Cabbage - shredded and blanched (I used a half a cabbage)
An egg (I actually didn't use one but recommend it as a binding agent although it works without)
Polenta (or regular) flour

Instructions:

Blanch the cabbage and drain.
If you use leeks which may add some additional flavour, I would thinly slice and blanch with cabbage.
Cut the potatoes into pieces, skins on, and boil until soft and mashable.
Add butter and cream to potatoes and mash. Also add some salt and pepper. Do not make too liquid-like - think chunky skin on mashed goodness focused on the quality of the potato.
Add the cabbage to the potatoes and mix together. I used my hands, as I like feeling the texture of my food.
Add an egg to the mix and squeeze through and distribute well at this stage, along with the cheddar cheese. (I forgot the egg and it still worked ok.)
Shape into patties (see photo above).
Press each side into polenta flour. I used polenta as I like the crunch it can get when cooking.
Brown the patties in butter (some recipes say fry in oil but I didn't think they needed frying just browning).
Place on baking tray and bake until nicely browned, at about 190C (375F).

The recipe yielded me about 8 patties. I froze 4 of them (once covered in flour but before the browning stage), and have already reheated two (from frozen) from the browning stage. They tasted delicious fresh and from frozen.

If you like bacon I suspect you could also add it to the recipe. Although since I was serving mine with protein (pork chops one night, chicken another) I didn't find they needed bacon. For breakfast, adding bacon might be nice, topped with a fried or poached egg.

Enjoy.

What are your favourite ways to cook with cabbage?

The Twitter #swim cap - raising awareness of CMT

Donna D — Wed, 22 Sep 2010 11:00:03 GMT

As you may know, I took up triathlon as a way to stay physically fit, and strong, following what I thought was deterioration in strength caused by Charcot Marie Tooth disease. I was diagnosed with CMT in 2004, with this confirmed genetically in 2007. Having CMT is something that was suspected for my whole life I think, because my mother also had it. CMT impacts 1 in 2500 people, making it the most common nerve disease, but probably the least well known, as those who have it can spend their entire lives without a diagnosis.

This week is CMT Awareness Week, supported by the CMT Association in the US . The CMTA has some great initiatives happening, not least of which is the search for a cure for CMT. I made a choice in 2009 to focus my fundraising in support of the CMT Association STAR initiative .  STAR is a comprehensive research programme which was started to find and develop a cure for CMT Type 1A (the most common form impacting 50% of all diagnosed CMT cases). STAR will cost more than $10 million, all funded via donations and the CMTA organisation. A huge fundraising - and awareness - challenge.

The results are exciting. Already 800 compounds have been identified (including 10 already approved compounds) which could have an impact on the production of myelin protein (which is overproduced in those diagnosed with CMT1A). The search for compounds to manage myelin and nerve function in those with CMT1A will also have an exciting impact on the research into other forms of CMT, and also MS and ALS (Lou Gehrig's disease). The quest for the cure is expensive - especially for a disease that not many people have heard of. I am glad to lend my support to fundraising and awareness building of these efforts.

Separately, in early 2010, I was part of a group of triathletes who had connected on Twitter and decided to meet for a swim. We joked about how we would find each other - with one of us saying "we should have swim caps". Well, I connected the dots and with the help of the talented illustrator / animator Pascquale D'Silva, the Twitter #swim cap was born.

100 caps have been sent out across the world - to Australia, Malaysia, Southern and Northern California, to Kelowna and Toronto, from Leeds to Devon, to Boston and South Carolina, and places in between. In each mailing, I have also included a little bit about CMT, inviting recipients to learn more about the disease, and to donate to the search for a cure if they want to.

They've been in pools, oceans, and lakes.

Check out the cap on a Lake swim in Canada !

And I've placed an order for 100 more! So let me know if you would like one - drop me an email to donna@myfitnessyear.com, or send me a tweet to @donna_de.

Thanks so much for your support.

And behold - the Twitter #swim cap collection!

Helen  and Tom                         Brett

Greekswimmer                            Sally

SexyKitsOnly                             Steve

Adventure_Miss                         Shell

Tom                                           me

If I've missed out your swim cap photo (yes, I know I have missed yours Trifunster, VeganG26_2 and Rich_Drayton) please email me your photos so I can include in the next gallery post! donna@myfitnessyear.com

Thanks for all of your support!

My Awesometastic 5k Swim: Hanging the wetsuit up (for now)

Donna D — Mon, 20 Sep 2010 12:32:00 GMT

After the London Triathlon we always have a bbq. I was partially comatose and trying to eat a little, to come back to life. Meanwhile DH was full of energy, chatting away, planning our next adventures. He decided we would do a 5k swim.

On Sunday, SFT (the triathlon swim specialists) held their inaugural SwimFesT at Alexandra Lake by Lakeside Shopping Centre in Essex.

In 2007 when I decided to do my first triathlon I signed up with SFT for swim analysis and also some open water classes. I got to know Dan and Keeley Bullock, and DH also did analysis and lessons with them. Through their mailings, we knew that the SwimFesT was being held in memory of Lou Parker who died from cancer in July, and offered a 5k option (with all entry proceeds going to Melanoma Research Trust.

So I signed us up.

As the date got closer, my time in the pool was getting less and less. I was a bit worried about the day, not just because of my lack of time int he pool, but also because of the impacts that the colder water would have on my legs. My feet naturally supinate and I get cramping in my calves (by the soleus) in cold water or when expending a lot of energy kicking during the swim. I think this is triggered by my nerve disease. And cold water also has a strange effect on my nerves and sensation.

I was nervous. But in keeping with my approach since completing the London Triathlon, I decided to give it a shot and just focus on finishing while having fun. I knew if things clicked, I should be able to get around in about 1 hour 45 minutes or so. But things really had to click. So instead of obsessing about hitting this time goal, my goal became to complete in less than 2 hours 15 minutes, which is the qualifying time that would allow me to ballot for the Chesapeake Bay Swim (a 4.4 mile swim across the Chesapeake Bay in Maryland).

Through Twitter I convinced Jon and Laura to do the swim too. So we all met up at some ungodly hour on Sunday morning (when clubbers were just heading home) and we made our way to Lakeside.

You can see DH and Jon in the distance excited to get to the start...

The weather had been predicted to be awful on Sunday morning. 12C and raining. It wasn't raining. Thank goodness. But it was quite cool.

Alexandra Lake was gorgeous on Sunday morning...

We arrived at the Lake by about 7.30 in the morning. For me, my last early morning race start of 2010 (I think...)

You can kind of see us - L is for Lakeside, right?

We changed into our wetsuits, and it was cold. Did I mention that already? The water temperature measured at 16.1*C...

Laura at the race briefing - double capped with a Twitter #swim cap underneath...

At about 8.55 we were cleared to jump in the lake. We were announced, one by one, with our names and age groups. Like horses, triathletes age up. Yep. That means your age group is determined by how old you are by the end of December of that year. This is all fine in theory. But with a small field and each person being announced, that meant that my name was called in the 40+ age group. It seems so cruel. I have two months before I hit that milestone.

I cracked a joke about being 40 before my time, and jumped in the water. IT WAS COLD. Really cold. So cold that my calves instantly got tight. Now I have fought the cramps and won before, like the Thames Swim we did in August where it was about 17C. But those cramps and that tight feeling didn't hit my legs until about the 45 minute mark. On Sunday the tightness hit as soon as I entered the water. I think the water was 15*C...

Ok... An instant change in race plans. This was not a race, for me, as I mentioned. But I had hopes of hitting a better time than my pool based April 5k swim . Instead, I put that aside. Finishing, not cramping, not calling the kayaks. These became my new aims.

When the horn sounded, instead of putting myself in the mele, I held off, getting a clear start. I took it easy, waiting to warm up and to feel good. My breathing felt fine, and I concentrated on making the most of my swim stroke and form. Nice rotation, high elbows. But not fast. Not at all.

This was a chip timed swim, in laps. Participants were asked to swipe across the chip reader (on the jetty) with each lap. So 7 swipes of the card reader. The first two swipes I felt fine. In my second full lap, I was lapped. Man there were some fast swimmers out there... The fastest woman I think was 1 hour and 12 minutes for 5k! Wow...

I decided as I did my third lap to try to speed up. But I was faced with tight legs. Horrible. So at this stage I reverted to mostly a pull (no kicking) to try to avoid cramps. My swim started to turn into a mental battle - not too fast, how do the legs feel, flex the feet, shake the hips out, focus on good floatation... A lot of focus on things I never really pay attention to in warmer water or in the pool.

By the time I hit my fourth lap I felt good, but slow. I had lost pretty much all the feeling in my feet, but my hands were holding together well. For those that swim in cold water, you know that you can sometimes get hands that "claw" because the nerves just stop working and you can't really tell your fingers to close together. But this didn't happen too badly for me. I was pretty pleased.

I found some good feet to hang off, two other swimmers my speed. This means about 20% less effort to achieve the same speed. Very nice indeed. We kind of changed places back and forth over the next few laps.

And then, before I knew it, it was over.

I think I hit about 1 hour 52 minutes. Not quite sure as the timed results are not available. This equals my pool based time from April, but I am way more pleased with the results than the time indicates.

I felt really comfortable in the water. How crazy is it that 5k in the water seemed easy? A year ago I never even considered swimming this far. Running, yes, but swimming? Amazing what can change in a year, when you open your mind and train and trust in your body...

I was super please with my sighting and swimming. In an open water swim you can't rely on the lines to guide you straight from point A to point B. This course had clearly marked buoys, and my sighting was really good. I also used the "surfboard" visualisation to ensure my hands hit the water in front of my shoulders without crossover (Thank to Paul Perry for that tip!).

I found myself needing to focus on my whole form a lot more than normal, as I was doing so much pull (no kicking) and was cold. I think I did a good job of remembering the key swim elements - good rotation, good catch, pulling with the whole arm. At least I am pretty sure I did as my shoulder blades and triceps sure feel that good kind of exercise sore today!

One thing I think was a bit silly of me was doing an hour and a half of Hatha yoga on Saturday. This included about 30 minutes of solid plank work.

Images from: About.com/yoga (photo Barry Stone) and Yoga Journal

Ok, I was not doing THESE poses, but these are the variations our instructor had on offer. As you can see a lot of core work and balance required. I just wound up doing normal planks, side planks, chathuranga... The usual. But for many many minutes.

This type of core work the day before a long swim was not the brightest idea I have ever had. On Sunday night I could barely move. My core hurt so much from floating for about 2 hours after doing all the yoga. The good kind of sore, but sore nontheless. This is one thing I would do different.

We had a post race coca cola (gotta get rid of the nasties from swallowing the water) and coffee (to warm up). Also some fries. Because I was HUNGRY. And as DH will tell you, I get slightly homicidal if I get too hungry.

We headed back to central London as we had Sunday lunch plans (late lunch). I settled in at my favourite local restaurant, Hawksmoor . A delicious Bloody Mary while waiting for lunch, and a Lovely Rioja to accompany it...

Cheers. And the red face? Sun and cold water will do that...

I was really pleased with the day. And like I said, I think this is it. Wetsuit to be hung up. I am feeling tired from the season, and although I would love to do one last triathlon (Hever is this Sunday, Barcelona is in October) I just think that my body may need a bit of sleep on the weekends. And a bit of care and attention. I do not want a repeat of last season and needing to take 2 months off running because I pushed things too hard...

To celebrate the swim, Shaky Pete, the most amazing bartender in all of London, made me a perfect pina colada from the new Hawksmoor drinks menu from their new location in Covent Garden (opening in October). This pina colada didn't use any cream. Instead it used coconut sorbet (hey - with coconut water , what better recovery drink is there), fresh pineapple, and Element 8 spiced rum, all blended to perfection. A recipe totally worth trying at home... And a recipe that made me think warm thoughts (my feet were STILL cold at this stage of the day, 6 hours after finishing the swim)

Shaky Pete is a blur behind the bar at Hawksmoor

So, what next?

Next week I will meet with Coach T and talk about plans for 2011. There is so much that I would like to do...

And there is a lot of corrective work and strength building I will do in the autumn / winter months. New orthotics are on order. A physiotherapy visit to have my fundamental weaknesses medically addressed with one of the researchers I have had the pleasure of meeting at the National Hospital for Neurology. Yoga, to work on my core and to get some flexibility back while stretching out my legs. More running. More cycling. A bit of swimming.

And oh yes. Eating. And having fun. And a new website to launch soon.

Here's to an awesome Year of Fitness .