Back from Thailand with a Phuket 70.3 Race Report

I just got back from the most wonderful trip! I got to spend 2 1/2 weeks with my daughter in beautiful Thailand and the bonus was I also got to do my first race of the season.

I proposed the race to Coach Jesse a week or two into our training. He was very apprehensive but I assured him that I would not let the result effect me in way. I was going there merely to get a boost in my fitness, see my sister and to get the feeling of a race under my belt. There would only be good things that would come from this trip.

I had not seen my sister in 3 years and I miss her and her family so much so I just had to go! My sister has been traveling around Thailand, Malaysia and Indonesia on a boat for the last year and a half. They were going to be in Phuket the same time as my race so I just had to go there to see them.

So Sydney and I packed our bags ready for an adventure...which it sure was!

It was a 16 hour flight to Hong Kong, a short over night stay and then a 3.5 hour flight to Phuket . Not to forget the 12 hour time difference! We had made it to the other side of the world, minus alot of sleep which always comes back to get you around day 4 or 5.

Noodles for breakfast..Whatt???

Sydney getting a jump start on schoolwork on the plane!


My sister and her 2 amazing boys were there to greet us and take us to our new home. Their 54 foot catamaran Micah would be our new hotel for a few weeks!






Sydney took straight to boat life, loving every minute of each new experience and I went off discovering the island on my bike.



One of the selling factors in going to Phuket was Thayanpura, a beautiful new sports facility that is nestled off a busy road and has one of the best 50 meter pools I have swam in , a brand new track and a organic resturant serving the most amazing food right on the property. They also have a mind centre, yoga retreat and a hostel and soon to be athlete hotel coming.



Every morning my sisters husband Brent ( who is a world champion open water lifeguard) and I would head to the pool and get my workouts done. I was so happy to have him to train with and I think he was happy to be getting back to a routine of swimming.

The Laguna Phuket Triathlon was to take place the week before the 70.3 so alot of my rides were done on the marked course. I was amazed and shocked at how many steep hills are in Phuket. The first day I rode the course I came back all nervous as I could not believe that I had to race such a tough course on 12 weeks post crashing on a downhill. These hills were no joke at a 21% grade...22% descents...SCARY! Probably the steepest I have ever rode my bike on! I could not believe I had signed up for this! Was I crazy???

Our days leading up to the Asia Pacific 70.3 Champs were full of all fun things.
Once we left the marina and started sailing around the island we were doing stunning ocean swimming!
The kids would get some home schooling in...then off to different beaches we would go. We would all pile in the rubber duck, bike included and we would go flying straight onto the beach..very impressive! I would then go off and get my bike or run done. Most of the time I had no idea where I was going but I loved it. Always new things to see and it gave me a way to really see the whole island.





As the race grew closer the reality was setting in that soon I was to do my first race in 4 months and I was not feeling very fit.
Phuket hosts a great week of triathlon starting with the Laguna Phuket on a Sunday, then an ocean mile swim on the race course, a kids race, plenty of talks and events at Thayanpura and ending in the Asia Pacific Champs and by the looks of it one crazy awards party!

I was so excited as my nephews decided they wanted to participate in the kids triathlon. What a well run fun event and I was so proud of them to just jump in to this event with no training and with such eagerness. I loved being there to support them and it was definitely a highlight of my trip!



Next up Brent got to do the ocean swim race...I was really proud of him too as he was not super fit but he stilled pulled out an impressive 7th place finish!

Lastly it was my turn. After the kids asking me a million times if I was going to win and me saying no...I just wanted to finish. My day had come.

This race was one of the most challenging course I have ever raced on...(very similar to St Croix actually)

The swim would be a 2 part swim...1st section would be in the crystal blue waters of Laguna beach, then a beach run over a hill and then into a very warm lagoon for the remaining 600m.
My sister and the fam came out on the rubber duck to see me start and took these cool shots!



Sydney waiting for it to get light for the start of the race!


I was happy with my effort on the swim coming out under 30 min...not bad for me after only a few weeks of real swimming. My surgeon had only given me the go ahead to do full pulling strokes 2-3 weeks prior. So with a big smile on my face I headed onto the bike.

Now I knew this was going to be challenging....no way around it! Coach Jesse had given me very doable watts to ride and I started out on plan. Although a few minutes into it Natasha Badman came flying by so fast that I really had to rethink my plan. But I decided to stick to the plan and just ride conservatively (pretty much IM pace!) One by one age grouper guys would fly by me as the first 20 km is flat and fast. Then you hit another crazy part of the course. A ramp up to a bridge that crosses over a highway. You have to dismount and run your bike up the zigzag ramp across the bridge and then mount again. You hit this part of the course 2x. Shortly after come the hills. Yes the first one I hit I passed a pro girl walking...I took turns out of my saddle/and in saddle riding up all of them. Unfortunately it was at this point that the rain started coming down. Monsoon rain and the roads became rivers where you could not see if there was a pothole under the water or not. I was clearly rethinking my race. I was slowly passing big guys walking along the road. I had said if it rained I was going to DNF as I was clearly still a little traumatized from my downhill crash. I basically just continueed on my ride making it a slow trainer ride. My watts fell to Zone R (recovery watts)






I prayed alot and once I hit the last section of hills and saw a few bodies lying on the ground all scraped up I was assured that I was making the right decision by going slow. All week I had seen triathletes that were bandaged up from taking the downhill turns to fast. There was a 12mph speed limit on the downhills for a reason.

One hill at a time and I made it to the end. At this point I knew I was out of top eight contention so I just decided to finish the run and try stick to the run plan Coach Jesse had given me. The course was thankfully flat but most of it was on a golf course, along trails and it had plenty of muddy sections. The sun at this point was trying to squeeze out so the humidity and heat was at am all time add adding to the challenge. I really enjoyed the 2 loop run and was so happy to see Sydney, and my sister Sharyn and her family cheering me on!







I was so HAPPY to be done as I ran through the finish line with the biggest smile on my face. I had conquered the hills and my fear of crashing again and I was so thrilled to have had the endurance after 8 weeks of training to get me through this tough course!

Sadly Sydney and I only had three more days post race to absorb it all and really relax!!!

Thailand and Phuket in particular is a friendly place with very few rules. People wizz around the island with whole families on their scooters. Babies and small children clutching on with no fear with no helmets. Sometimes they ride on the wrong side of the rode onto on coming traffic....The roads are lined with endless telephone wires and the smell of food cooking is everywhere. People turn there homes into outdoor shops/cafes selling grilled chicken, fried rice, curry, pancakes, fruits, smoothies or anything you can think of! The shanty like buildings are interspersed with brightly colored monuments and temples. Dragons and elephants are always in the paintings. Elephants are seen everywhere....on the beach, going for walks at restaurants. They are like celebrity's posing for photos everywhere. Sydney and I of course got to ride an elephant. Food is cheap and Thai massages go for about $10 everywhere. I got one on the beach that was amazing and one post race that was heavenly! The beaches are calm and I treasure our dinners on the beach under the moonlight. I overdosed on Thai green chicken curry and Sydney ate enough noodles and fried rice to last a year! Common sitings while biking around the island were packs of stray dogs scampering around. I was always afraid they would chase me but came to realize they just don't. Cattle could be crossing at any time, barefoot children wave as you ride by, every morning and evening you can hear prayer and loud music playing over loud speakers. Tourism is plentiful especially in the town of Patong. A busy red light district where lady boys are seen everywhere and bootlegging and rip off products line every store.









The kids lighting a lantern and making a wish! Priceless!




Sunset was my favorite time to be in Phuket on the beach with the occasional sundowner, watching the wish lanterns rising and fireworks go off!


I am so thankful to my sister and brother in law that made sure I got all my workouts in (well most of them ) and supported me everyway they could. I had the best time with Cody, Caden and Cally my sisters beautiful energetic sweet children. I love them dearly and loved seeing the bond Sydney formed with them!
I am so happy I made the decision to go race!






Patong!


Last sunset!

First Block of training!

It is hard to believe that my first block of training back with Coach Jesse Kropelnicki of QT2 Systems is almost over.
I have made HUGE progress from where I was a month ago. This week I feel like I have made the jump from recovery to training. I have been testing the body and seeing how my injuries hold up.
I am still in Physical Therapy 3 x a week and working on a solid winter strengthening plan. I am still being treated for discomfort and weakness in my shoulder,scapula and tricep ,hip bursitis and knee chondromalacia.
So all is not perfect yet but I am 1000 times better than I was 10 weeks ago!

My big news for the week was that I got to see my Orthopedic surgeon Dr Gerry Goldberger and he took a good look at my new xrays of my clavicle. Then with a BIG smile on his face he said that my bone is 100% healed. It was hard for me to look past the big metal plate and screws but I could see how the fragments have joined together and the bone is becoming whiter. Once again I am so grateful to have had a friend and fellow triathlete to work on me and guide me through this process!


So moving on..I have been doing endless drill work in the pool getting my swimming stroke back and I am SO ready to start real swimming again. But I was told that I have to keep my volume down and my speed at 80% for two more weeks as my rotator cuffs and scapula are still weak.

My biking has been progressing every session and i am getting some power back. We have had some pretty decent weather in NJ so I have got a few good outdoor rides. Although this weekend I am bound to the trainer with the threats of a crazy rain/snow storm.

Running has developed from the Alter G to the grass..from the grass to the treadmill and I am now up to a one hour run on the road. Its developed from a shuffle to a jog to a run.

So all in all I am feeling very good.

I will be posting my schedule soon for my first few races. The first one is up in the air as I probably wont be ready...It is a very ambitious plan but Coach Jesse and I will decide in 2 weeks if I will be ready. It will be strictly a fun race intended just to get my feet wet again. My next race will be one I have always wanted to do...and I am very excited at the possibility of going there. The third one I have done before and I am so looking forward to going back there. The fourth one is one of my favorites and is a race that means a lot to me!!! So an exciting schedule planned! Lots of fun for 2012!

My focus continues to lower my body fat and build back muscle and make sure I am hydrating and fueling perfectly pre,during and post workouts.
Today for my four hour indoor trainer ride I drank 5 bottle 1000 calories of First Endurances EFS and 400 cals EFS Liquid shot. I also ate a bar which gave me an extra 200 cals for a total of 1600 cals. After I recovered with 2 large scoops of Ultragen, and an hour after that had a packed with antioxidant spinach and mandarin orange salad, a portobella mushroom burger sandwich and a bowl of squash....
After I sat in my Recovery boots for an hour. A perfect training session!







Happy Fall!

Quick Update!!!

Well I survived 6 weeks of no training and I am happy to say I am still smiling....






I had my follow up appointment with Dr Goldberger from Advanced Orthopedics in Freehold NJ this week! It was six weeks Sat since my crash!

The X Rays showed that my clavicle looks like it is healing well and soon I will be able to do some weight bearing on it but for now still loading up on lots of PT with tons of strengthening/ROM exercises!!! So for another 2 weeks I will do more of the same boring stuff....but I do see progress every day!!! I am doing really great with my recovery and am really happy with how things are going!


I have being going back more to Coach Jesse's QT2 Systems "Core Diet" which I really like! For more info on it go to www.corediet.com . Although I have been indulging in sweets( icecream/carrot cake/chocolate...whatever my heart desires!!!) pretty much everyday for 6 weeks I feel like I have managed not to put on too much weight as I am eating alot of good nutritious foods all day! Keeping my metabolism burning and healing my injuries at the same time! Although I have lost ALOT of muscle mass and have definitely put on some extra body fat! Not always a bad thing in the winter!


I make sure I am getting an ample supply of fruits and vegetables everday! These are healing foods with all the vitamins and antioxidants!





Sydney and I made an amazing granola filled with coconut,and walnuts, pumpkins seeds and cranberries. Delicious with milk , yogurt or alone!







It has been great to get back into the pool and my stroke is coming along nicely. Week 4 was strictly one arm swimming a few times a week but this last week I managed to work my way through a full range of motion. It was quite painful as my back is very weak and I have a bunch of scar tissue in my shoulder and scapula and tricep/biceps. But the feeling of swimming far out weighs the pain. Dr Goldberger told me to pull it back a touch and make sure I still keep with a modified stroke for the next 10 days. So no trying to push it.
Its been frustrating but my doctor assures me that I need to take the time to recover as the clavicle break was really a bad one and we need to ensure it heals 100%.



I have done a few easy rides on the trainer...Definitely time to pick it up a notch. My beautiful Kestrel has two big cracks in the top tube so this bike will become my permanent trainer bike! Dr G gave me the green light to go in my aero bars and ride a little longer. So time to get back to work! No riding on the road for a few more weeks though and I am ok with that!



I also was very excited to run on the Alter G on Thursday! Now this has definitely been my highlight for the week. The Alter G is an amazing piece of equipment developed by NASA and it enables you to run at a percentage of your body weight. The zero Gravity enables you to dial in exactly how much pounding you can handle. I am so excited to have found one of these at Overlook Hospital in Summit NJ. So twice a week I will be driving the hour to get a little no impact running in!




We recently headed to NYC and seeing I can't wear heels very well I was walking around in my sons sneakers prior to leaving the house...he snapped a picture of me as I looked like such a goofball!



Lastly I had a great weekend announcing at two local races. Saturday was the kids race and I just loved this event. I am always training or racing so it felt great to go and meet the kids and cheer them on! The kids were so excited and there energy was so good for me too. It really got me pumped up, announcing and being in that race atmosphere. Love it!!! Getting excited to train again!!!!!

"There's no elevator...you have to take the steps!!!"

Well in two days it will be four weeks post crash and I figured it was time for an update on the great progress I have been making since my crash.

I am into a good routine of Physical Therapy 3 days a week, which seems to take ALL day and two days of modified cardio and PT exercises on my own. The weekends I have been taking completely off from working out and just enjoying the family time.

Love my beautiful kids!



I am so fortunate to have a great therapist close by who knows my body from working on me over the last 10 years.
Jimmy Smith from Crest PT has had the job of going step by step through each injury and the corresponding muscle groups to get them firing and back running in the way they should be. As I landed hard on my left side of my body, over the four weeks I think just about every muscle on that side has chosen a time to rebel against the process.
I am happy to report I have graduated from Week 1and 2's bed rest, week 2's walking slowly with a crutch, to week 3 where I have ditched the crutch and now finally the sling ...(unless I am in crowded situations like back to school night that without it I know 50 people would have hugged and patted me on my shoulder.)
So now, as my daughter likes to tell me I look "perfect" and am feeling alot more like myself!

I have learned from these set backs that us endurance athletes, just love to move. People keep telling me to relax and enjoy the break and recover. But I like to move around....I like to have goals..things to aim for. Recovering is my new goal...

Things you learn from an injury/surgery.

1.Your attitude and being POSITIVE goes a LONG WAY!!!
2.Narcotics REALLY mess you up...but thankfully they do help you through the pain!
3.Cutting apples with one hand is very dangerous. Almost lost a few fingers..
4. Tying laces with one hand...impossible. Bra's are equally a pain to put on...
5. Driving with one arm and one leg is not bad...just don't try drink your coffee or answer a call!
6.Opening a bottle with one hand....mmmm Very hard...need to hold it between knees...
7.If you do it enough you can write just as well with your right hand as your left...although Im a lefty with awful handwriting.
8.Sneezing with broken bones really hurts!
9.Shaving under your arm pit with a broken clavicle is a big pain!
10. SUV's are great until you have an injury then they are way to high off the ground.
11.There is so much junk on TV...I think I watched every silly reality show....Millionaire Matchmaker, Teen Parents,Hoarders,Kardashians.....thank goodness I was on narcotics while watching these. I would find myself laughing loudly then thinking how pathetic I was that I was so easily amused.
12.Friends are really great....People really go out of their way to help.
13. Your brain is very powerful...it can convince you that your body needs icecream everyday because it needs the calcium.
14. Things that might be good to try if your bones are broken..."Bone up"..a combo of Calcium 1000mg/magnesium500 mg, Vit D 1000IU. Symphytum officinale Biorin..., glutamine in large amounts.
15, If you have a scar...I am using Quantum Derma made of Olive oil,Aloe V, Beeswax, and Vit E.
16.For inflammation...Take your Omega's and eat lots of healthy fruits and veggies. I also am using Arnica!
17. Tying your hair in a pony impossible with one arm...but a side braid works perfectly!
18.Chocolate and a glass of wine...Allowed anytime!!!!
19.Cards, flowers,gifts, kind messages, dinners brought over by friends, all make you feel so good!
20.I repeat...Your attitude and being POSITIVE goes a LONG WAY!!!



Enjoying the down time!!


I think I have handled my crash really well and am so excited to be about 2-3 weeks away from starting a modified training program. I will be at 6-7 weeks post crash...

I met with the great Dr Gerry Goldberger yesterday. I am so impressed with Advanced Orthopedics in Freehold NJ. This is the most well run business I have ever been to. EVERYBODY is so nice and the process is always so organized. Dr Goldberger is a triathlete himself so he really understands the Type A personalities and the need for speedy recoveries.



I cant say enough nice things about him! Well yesterday he had to check on my knee that had been bothering me. There was alot of concern from PT that they may have been damage to my ACL/PCL but he assured me after a series of tests that were reconfirmed by one of his partners that my knee is solid and just needs time to heal from the direct hit! I was relieved as the thought of another surgery was really getting me nervous!
We took a look at my XRays of my hip and clavicle and both seem to be healing well! I cannot believe what an amazing job he did with my incision....It is so neat and thin that my massage therapists had to turn the lights on really bright to see it!!!
HAPPY!
Thanks Gerry!!!! You ARE the best!!!!


So as of this week I am up to biking on the stationary bike 30-60 minutes 3-4x a week. I am also water running 30 - 60 minutes 3-4 x a week. Today I tried a 30 min swim with one arm and kicking with fins. I was pleasantly surprised that the hips and knee felt ok...just the ankle bothered me. So as of next week I can start a modified swim stroke with a gentle pull through.
I still am very weak on my left arm and cannot lift it up on its own at all. I also do not have full ROM yet so
I have lots of work to do this week.

So a lot going on....I am really happy with the progress I have been making and as always thank you all for your thoughts, messages and prayers!

Been loving watching the kids shine!!!
Tanner testing for their second degree black belt and Sydney testing for her red/black belt.


Learning a thing or two about toughness from my son Tanner..running for a 75 yard touch down here. He's amazing on the football field!!!

Born with an Iron Chin...

Iron Chin
The ability to absorb punches when you get hit with a big shot and stay standing.
To remain on your feet despite seeing black flashing lights, blurred, double or triple vision and feeling a buzz that goes all the way to your toes.
Some say you are either born with a good chin or not. Other says it's a mental toughness that when your brain tells you to go down to the canvas you will yourself to stay on your feet.

The last twelve days I feel like I have taken a beating. From my crash on August 20th...that knocked me out cold! Leaving me with a broken clavicle and blurry vision.
With that came the harsh reality of my sudden end to my season and not been able to race IM Canada and therefore missing Kona . So much disappointment came with it but I accepted it and am moving forward.

As I came out of the blur of morphine and percocet I realized I could not walk. Once again an uppercut to the belly! From independent to bound to my bed...each step acute pain. With huge amounts of swelling, bursitis of the knee and a swollen ankle I assumed that was the culprit. But after 9 days of no walking Dr Goldberger from Advanced Orthopedics suggested I get a MRI of the hip.

On day 9 we made a painful trip with a mandatory evacuatiion my house to higher grounds to escape the potential flooding from Hurricane Irene!
Things were looking up as our house survived unscathed....Very thankful about that!!! Because I had visions of trying to clean up a flooded house...

Today I got to have my follow up appointment with Dr Goldberger to see how my clavicle was healing and he dropped the bomb that I had indeed fractured my pelvis.
Thankfully its a non weight bearing fracture but there will be no pounding for a few months!

As if that wasn't enough I have a nice tear to the groin....so I have my work cut out for me!!


Now that I think I have no more surprises coming....I am ready to get my healing going full force!
Dr G pulled out his knife today to cut away my sutures. After he saw me whimpering he opted for the much gentler looking scissors. He did a beautiful job of my surgery...



The plate looks like its holding strong although a small fragment escaped but he assures me it will find it's way back to the mother bone!


Next up I hit PT where dear friend Jimmy Smith welcomed me with a lesson in anatomy and added some exercises to my routine of swinging my arm in small circles. a movement that is so small but very painful.

Lastly I stopped at Active Release Therapy where Dr Liz Perez gave me a much needed hug and worked on my aches and pains.

So here begins the recovery process but I have no doubt that I will be back stronger as you all keep telling me!!! I will get back into the ring as soon as I can...Can't wait for 2012!