Sunday, May 31, 2009

The Sunday Report and The Month in Numbers

Here are the numbers:

For the week:

Swim: 5350.00 Yd 2h 20m
Bike: 89.02 Mi 7h 06m 56s
Run: 20.78 Mi 3h 20m 52s

Total: 12 h 47m 48s

Another big week for me. This upcoming week is a "recovery" week, culminating on Sunday with the Rev3Tri. I'm doing the swim and the run portion of the Half-Iron distance. My toes and the tops of my feet have been a little twingey, and I think when I put my lock-laces on, I might have put them on too tight. I will do that this week.

For the month:

Bike: 27h 37m 06s - 363.98 Mi
Run: 14h 07m 44s - 88.12 Mi
Swim: 9h 26m 02s - 23350 Yd

Total: 51h 10m 52s

After this week, I have one more big week of training, then the numbers go down until Musselman!! I can't believe it's only 7 weeks away.

Have a great week!

Saturday, May 30, 2009

Tag...You're It!

I've been tagged by Anne at Iron Dreams. The weird thing about this is that just this morning on my long ride I was thinking about how I was already tagged by two other bloggers and haven't paid up yet. Well, here you go.

8 things I am looking forward to:
1. A nap.
2. Summer.
3. Seeing my friend D.'s new baby girl who was born yesterday.
4. Taking the boys to the Memorial Day parade today (yes, I know it's not Memorial Day.)
5. Dinner (I'm making creamy shrimp with corn and bacon...yummy!)
6. Finishing my first Half-Ironman on July 19.
7. My birthday, even though I'm moving up an age group!!
8. The next funny thing Ryan or Noah says.

8 things I did yesterday:
1. Played frisbee with Noah.
2. Went to my flute student's senior recital. (It was great!)
3. Swam in my new wetsuit in the fast!!
4. 45 minute spin on the trainer
5. Ate too much
6. Finished One Fifth by Candace Bushnell
7. Taught 2 flute lessons.
8. Practiced for 30 minutes.

8 things I would like to do:
1. Go on vacation...anywhere...with just my husband.
2. See my sister.
3. Get through one day without yelling at my kids.
4. Finish an Ironman.
5. Play a solo recital...and be really pleased with my performance.
6. Go to Italy.
7. Read the entire Bible.
8. Live every day with excellence.

8 shows I watch:
1. So You Think You Can Dance
3. Grey's Anatomy
4. Survivor
5. Gossip Girl (I know!!)
7. Friday Night Lights (I hope it comes back)
8. Globe Trekker

8 people I tag:
1. Emily
2. Molly
3. Carol
4. Debbie
5. Charlotte
6. Brittany
7. Anne
8. Jim

Wednesday, May 27, 2009

Balance and Accepting

I finished my 12-week no-sugar challenge on Sunday...

now I'm in a funk.

Here's the problem:

I splurged on Sunday and Monday. I ate way too much sugar and junk, and now I'm in a funk. At first, I was just depressed and bemoaning my body. You know, "Why am I so fat?", "Where is my self-control?", "Why does it seem like some people don't have to try so hard to be thin?", etc., etc....

All day yesterday I was thinking about my body image issues. I am 5'8" and hover around 147. I am fit and healthy. I run, bike, and swim miles and miles a week. Why can't I just be satisfied with where I am??

I could go into a diatribe here about media images, poor self-esteem, bad habits passed down from my parents, and on and on. I'm not going to do that, because I have to come to terms with this myself. This is about me not being satisfied with myself, and I'm not talking about weight here.

Today I realized that, for me, my body image is very much tied in to what I am eating. I do not look any different today than I did last week, but last week I had not binged out on sugar for two days!! After almost 35 years, you would think that I would have this figured out--when I am eating right, I feel good; when I eat like crap, I feel like crap (translation: I feel like I am fat.)

I wish I could find a healthy balance of eating right and splurging. When I have rules, I do really well, but I want to not have to have the rules. I want to just eat right. How hard can that be?

So, once again, I return to balance. This is really becoming a defining principle of my life this year. I need to balance healthy eating with occasional splurges. I need to understand that if I eat junk I get in a funk, but also allow myself to have a splurge guilt-free.

Most importantly, I think I need to work harder at accepting my body where I am right now.

Sunday, May 24, 2009

The Sunday Report

Here are the numbers for the week:

Swim: 6650.00 Yd 2h 38m
Bike: 112.61 Mi 8h 26m 13s
Run: 18.25 Mi 2h 55m 05s

Total: 13h 59 m 18s

I'm tired.

Saturday, May 23, 2009

Calories are Good

Today I had a redo.

After my ride on Thursday of the Musselman course, I was very nervous about my race. Even though the ride did not go well, I did learn a lot and decided to put it into practice today.

Here was my workout today:

Bike: 3h 12m 24s 52.52 miles 16.38 Mi/hr

Run: 30m 02s 3.27 miles 09m 11s/Mi

It was soooo much better than Thursday. The key was the calories and the water. On Thursday I took in 40 oz of water with electrolytes and 390 calories over 3 hours 42 minutes.

This is what I did today:

70 oz NUUN (I love this stuff, by the way. Yummy flavors, electrolytes, no calories.)

6 Shot Blocks - 200 cal.
3 gels - 280 cal.
1 Larabar - 190 cal.

Total calories - 670

That is just a tad over 200 calories per hour. I felt like I was eating the whole time. Basically I ate gels every 40 minutes or so, with a couple of shot blocks in between. I ate the Larabar at around 2 hours and it really hit the spot. I had a couple more blocks and one more gel about 10 minutes before I got off the bike.

I went straight into my run (after a quick potty break), and the first 15 minutes my legs felt terrible, but after that I found my rhythm and was able to finish the last 15 minutes with no problem. I had no stomach issues at all, which is what I was most worried about with all of the food.

I feel so much better today than after my ride on Thursday. As long as I hydrate and fuel the way I need to, I should be able to finish just fine!! Now, I just have to figure out how to do all of that and go fast too!!

Friday, May 22, 2009

Thank You, Team Aquaphor!!

A few months ago, I filled out an application to be a member of the 2009 Team Aquaphor. Several weeks ago, I found out that I was one of 200 age-group athletes to be chosen for the team!!

Yes, me! (I know...I couldn't believe it either!) Here's a little bit about Team Aquaphor.

Team Aquaphor, presented by Aquaphor, is a sponsored athlete program developed and managed by Active Marketing Group, an integrated marketing and consumer promotions agency. A division of The Active Network, Inc., the agency helps sponsors get their brands in front of millions of active consumers across the country through peer-to-peer marketing by amateur endurance athletes. The role of these athletes is to promote their sponsors by wearing branded apparel and using and promoting the sponsors’ products during workouts and competitions. From running and cycling to triathlons and swimming – the dedicated athletes of Team Aquaphor do it all and consistently take top honors in racing events both nationally and abroad. Their success is due in part to their use of Aquaphor (, a dermatologist-recommended healing ointment and a product of Beiersdorf, Inc., designed to help prevent chafing during workouts and competitions. For more information, visit

Today I got my Team Aquaphor Welcome was like an Aquaphor dream come true!!

No really, I got a lot of great stuff. Check me out in my race gear.

Part of my duties as a member of Team Aquaphor is to distribute Aquaphor samples. So if you need some Aquaphor, and, let's be real, if you ride a bike or run, you need Aquaphor, see me for a free sample!

Thursday, May 21, 2009

Will I Be Ready?

Today Kel took the day off, and we went to Geneva to ride the course for the Musselman Half-Ironman. The course is 56 miles, but we actually did 60.1 because of some direction difficulties. My initial plan was to ride the course then do a 15 minute run off the bike when we were done.

Here is how it went down:

It was a beautiful, sunny (and hot) day here today. We got off a little bit later than we wanted, only because we weren't rushing. We pulled into Geneva around 9:45. We unloaded the car, and started to put water bottles on, and I realized I forgot the straw to my aero bottle.

Ughh....for two reasons. This meant that between the two of us we only had 4 water bottles instead of 5, and, even more tragic, I have issues drinking while riding. The aero bottle has been so great for me, because I can drink without slowing down. Oh well, we were off.

At mile .34, Kel dropped his chain. Quick stop for that, and we were off...again. The first 15 miles were tough...straight into the wind, a lot of traffic, and rolling hills.

Finally we turn off of the busy road (96A) around mile 16, and Kel gets a flat!! So we stop again, and after a 15 minute (or so) break, we are off...again.

The next hour was great. We finally had a tailwind and flew. We were definitely averaging over 20 mph for at least 30 minutes, and then we came upon a beautiful view of Caguga Lake accompanied by a wonderfully cool breeze...that turned again into a headwind.

We were on that road for about 5 or 6 miles and when we turned...BOOM...huge hill right at the that's just mean, but at least I know. I will not forget to downshift at the Amish Market. I will not forget to downshift at the Amish Market...

After that hill we kind of slowed down, and it felt like we were in a headwind for the next 20 miles. My butt was hurting, I was thirsty and wishing I had my aero bottle, so I could just drink without fear of falling or dropping a bottle. I was definitely starting to feel it. By this point, I knew the run would not happen, mostly because we were going to be pushing it just to get home in time, but also because I wasn't sure if I would have anything left.

The rest of the ride was okay. There is a very strange part where we were on a trail almost (very roughly paved) in a state park. We couldn't go very fast because we had to dodge the weeds in the road!! The road finally smoothed out once we were out of the park, and then just the last 10 miles, which seemed to take forever.

60.1 miles 3:42:00 (not counting stops for mechanical issues)

I am very worried. I was done at the end of this ride!! Granted, I have had a bit of a cold, so I'm not 100%, but still!! How am I going to run 13.1 miles after that?? I definitely have work to do. I've got to get the bricks going, I need to dial in my nutrition, I need to build my confidence.

One more thing...I got a Garmin sunburn today!! I thought I got everywhere, but...

Remember to wear sunscreen...everywhere!!

Tuesday, May 19, 2009

Thoughts for the Day

Today's post is just a collection of some thoughts I had throughout the day.

  • Rite of Passage: I had my first mammogram today. It was not bad at all--only took about 5 minutes. It was not painful in any way, more awkward/uncomfortable than anything (you were totally right, J.!). I was surprised at how non-eventful it was, given what a big deal women seem to make of it. More than anything it makes me feel old. All of my bosoms passed the test, and I don't have to have another until I am 40. I will not think about turning 40 anymore today.

  • I definitely have a cold. I did an easy 35 min. spin at the gym and then went out for a run. I was supposed to warm-up for 10 min., run at LT/5k pace for 20 min., then cool down for 10 min. I did the warm-up and it was hard; I did 10 min. at LT which was not even close to my normal LT pace and decided to just run easy for the rest. I must listen to my body.

  • I had planned on riding the Musselman bike course some time this week. I put out a post on our local tri club message board...and my husband responded!! He said he would take the day off to go with me. I had not even said anything to him, because I didn't even consider that he might take the day off. I'm not sure what that says about either of us, but I'm not going to dwell on that. We are going on Thursday!!

  • I love having time to myself during the day, but I get lonely without the constant activity and chatter of the boys. Must remember this once we are full-swing into summer.

  • I think I am a thread-killer on beginnertriathlete. It seems like every time I respond to a thread, I am the last person who posts. I am embarrassed that I have given thought to this, and will think of it no more.

  • I made a really yummy dinner - zesty chicken enchiladas - and everyone in my house liked it...and I wasn't even home to witness it because I was at a meeting. I guess I'll just have to make them again!

  • I have 4 days left to the no-sugar challenge. I can't believe it's almost over. I already bought 6 packs of gum in anticipation of Sunday, although in all honesty, I must say that it was not as hard as I thought it would be. Of course, it's not over yet!

Have a great evening!

Sunday, May 17, 2009

...but I am

May is skin cancer awareness month, so I have decided to tell you my story.

I don't think of myself as a cancer survivor...

but I am.

Ten years ago this past April, I found a very big mole on the back of my thigh while I was putting on some lotion. I was 24 years old and living by myself for the first time ever. I was dating the man of my dreams who is now my husband, teaching and playing flute, and living a happy and fulfilled life. I was not thinking about skin cancer.

Fortunately, I knew enough to get that big mole checked out. I had just gotten health insurance through my employer the previous February, so I went to a doctor (I didn't really have a personal doctor because I had not been to a doctor since I graduated from grad school), and he shaved it off and sent it to the lab, and I didn't think about it again.

Until the doctor called me and told me to come in. I knew, even though they didn't tell me why.

I had skin cancer. Malignant melanoma. The most deadly kind of skin cancer. The kind that is responsible for 75% of all skin cancer deaths.

I went to a whirlwind of doctors appointments: the surgeon, the oncologist, my doctor. I was scheduled for surgery on the back of my leg to remove more of the tissue surrounding the mole.

A month later I had my surgery, and no more melanoma was found in the surrounding tissue. I needed no more treatment because we had caught the cancer before it spread. Thank God.

Sometimes I wonder why it happened to me. Now I think I know. It happened to me so it doesn't have to happen to other people. This is not an old-person's cancer. It is a cancer that attacks people in the vibrancy of life. And it is a cancer that can be, for the most part, prevented.

Here are some facts about melanoma:
  • Malignant Melanoma is increasing faster than any other cancer.
  • One person dies from Melanoma every hour.
  • New York is ranked the 4th highest in the nation with Melanoma Cancer, after California, Florida and Texas.
  • Past prevalence rates of individuals diagnosed with Melanoma were, 1/1500. When CCMAC was founded in 1999 the rates were 1/75. The American Academy of Dermatology current rate is 1/67 as of 2003.
  • Most Prevalent Cancer among women between the agesof 25 - 29.
  • Second most prevalent cancer after Breast Cancer among woman ages 30-34.
  • Higher incidence in men than in women.

What can you do to prevent all types of skin cancer, including melanoma?

Know the risk factors (if you are a triathlete, you have at least one of these!):

  • Unusual moles (dysplastic nevi)
  • Several moles (more than 50)
  • Exposure to natural sunlight
  • Exposure to artificial ultraviolet light (tanning booth)
  • Family or personal history of melanoma
  • Severe sunburns
  • Being Caucasian and older than 20 years of age
  • Red or blond hair
  • Weakened immune system
  • White or light-colored skin and freckles
  • Blue eyes
  • Personal history of skin cancer
  • Family history of dysplastic nevi or melanoma.

(For the record, before I was diagnosed with melanoma I had 9 of those risk factors.)

Reduce Exposure to UV Radiation:

  • Use sunscreen with at least SPF 30.
  • Reapply sunscreen if you are in the sun for more than 1.5 hours.
  • Wear clothing that protects you from the sun.
  • Try to limit exposure to midday sun (10 a.m. to 4 p.m.).

I now have a clean bill of health (although I still can't get life insurance coverage!). I see my dermatologist at least twice a year for a full body skin check. I have had many pre-cancerous moles removed, but not a single one has been malignant. I am vigilant about sunscreen for myself and my family, and I have made it my mission to remind my friends, not so subtly, that they need sunscreen too.

Please use sunscreen when you are out training and racing and living every day life. Please tell your friends and family to use sunscreen. A tan might be beautiful, but it can also be deadly.

The Sunday Report

Here are the numbers this week:

Swim: 3700.00 Yd 1h 34m 02s
Bike: 74.40 Mi 5h 50m 17s
Run: 19.56 Mi 3h 13m 01s

Total: 10h 37m 20s

I've been feeling a little under the weather the past two days--just a little cold, but it sure made me want to skip the workouts. It was also cold and windy for my long bike this morning...I was glad to be home and had a nice hot chocolate for my recovery drink.

I'm hoping to head out to Geneva on Thursday to ride the Musselman bike course. Let's hope the weather cooperates.

Have a great week!

Thursday, May 14, 2009

Crazy Day of Training

So, as you know, I'm done teaching for the summer (my college students, anyway), and I still have my babysitter paid through the end of next week. I usually use this time to get caught up on stuff like doctor's appointments, errands, cleaning my house, and, of course, training!

Well, I have had a few appointments, I have definitely run a lot of errands, I have done a small amount of house cleaning (I really have!!), but I am winning the gold medal in the training department. In fact, I think I might have overdone it just a bit yesterday.

This was my day:

7:00 Breakfast with boys, made lunches, drop off at sitter's around 9:00
9:30 Taught one hour spin class
10:30 Ran just under a mile with some girls from my class...I stuck with the slowest group, so it was a nice cool down for me.
11:00 Errands
11:30 Lunch (delicious spinach salad with warm vinaigrette)
1:00 Off for a was so beautiful here yesterday I couldn't help myself...I rode 26 miles.
2:35 Home for a snack, a shower, and time to clean my room (mainly putting away all of the clean workout clothes that I threw all over the place looking for my favorite bike shorts, which ended up being downstairs in the laundry room...and I also changed the sheets and made the bed.)
3:50 Got Ryan off the bus and rode bikes to pick up Noah. We ended up taking a long bike ride (slow, but I was pulling Noah in the trailer) to the playground.
5:30 Home for a little down time before dinner.
6:30 Dinner
7:00 Haircuts for all the boys (big and small) in the house
7:45 Off to Target to get some cough medicine.
8:30 One hour of Masters Swim...after it was done, I was seriously questioning my decision-making skills. I was so tired I wasn't even sure I could drive home, but a carton of chocolate milk helped me make it.
10:36 Lights out...I slept like a rock.

Sunday, May 10, 2009

Happy Mother's Day

Being the trimommy that I am, I cannot let this day go by without comment.

My mother's day began with a beautiful solitary run around 7 a.m. (Those of you who have been following my nutrition struggles will note that I used Gatorade Endurance this morning with great success. I like the taste and no tummy ache.)

When I got home all of my men were waiting for me with homemade gifts. Ryan made a book at school.

"I love my mom because she cooks soup."

"I love my mom because she takes me to Hobby Lobby."

"I love my mom because she takes me to the movies." (We saw Polar Express this past summer at the movies, and Ryan found a way to include a drawing of a train even in my Mother's Day present!)

And Ryan and Noah both made a cute planter for me at Miss Nancy's house.

Kel has some mysterious gift coming via an email, which I haven't gotten yet. I'm hoping a gift certificate to a tri-related store. I could really use a cycle jersey.

We had a leisurely morning and headed off to church, then to our favorite pizza place, Avicolli's, for lunch.

Kel headed off to the gym for a swim, and then I'm headed to the Syracuse Symphony Youth Orchestra concert where one of my students has a big solo. I'm not even going to think about what we are having for dinner...I'm officially taking the day off of cooking! (I'm not positive that Kel knows this, but I'm sure he'll figure out something...pb&j or mac-n-cheese, most likely.)

Happy Mother's Day to all my friends who are out there every day doing the best (and hardest) job there is.

"There is no way to be a perfect mother, and a million ways to be a good one."
Jill Churchill

The Sunday Report

Here are my numbers for the week:

Swim: 6150.00 Yd 2h 24m
Bike: 87.95 Mi 6h 13m 40s
Run: 17.62 Mi 2h 47m 56s

Total: 11h 25m 36s

Great week. I finished up my teaching at Ithaca and Oswego, so I have a bit more time to train! I was super-tired this week after the Mountain Goat, but I have a rest day tomorrow, and I'm playing with the Syracuse Symphony tomorrow evening for the Joshua Bell concert. Should be a great day.

Saturday, May 9, 2009

My Biking Adventures (at least that's how I want to think of them!)

Okay, so this week was a big biking week for me. I went out on Wednesday with my friends, K. and J., for a little over 2 hours. They are both great cyclists and were nice enough to pull me along! It was great riding, and I have never gone faster!

As we were coming back, I was leading the way because I was going to turn off into my neighborhood, so I went down a road that I haven't been on yet this season...and at the very end, of course, they were paving. We had no choice but to forge ahead, and all ended up with crap all over our tires. We stopped at the intersection and when we went to take off, J. and K. go, I...fall over!! I started to go and my bike was in a hard gear, and I just fell over!! I didn't get hurt beyond a couple of bruises, but my pride definitely suffered. K. and I had a great laugh over it, J., I'm sure, just rolled his eyes and wondered what he was doing riding with a noob like me!

So today, my plan was to ride for about 2.5 hours, and I was headed toward the hills. The ride was going great (even the hills), the weather was amazingingly beautiful, I was riding on country farm roads with hardly any traffic, and then, I got chased by 2 dogs! I was kind of going up a hill, so I couldn't go any faster, and one of the dogs was coming right at me with a vicious bark. I screamed out of pure fear, and he took a step back for a second before coming at me again. I screamed again....and again and again, until I was finally out of range. In all of my crazy, banshee screaming (I'm not kidding here, folks, I was really screaming..not yelling words, just screaming my fool head off) no one ever even came out of the house to see what was going on!

Well, needless to say, that shook me up a bit, and I was wary of every house I passed after that.

But, I continued on, still enjoying my ride, until I realized that I was lost. I had decided not to turn around at my halfway point because the road seemed to be curving back. Well, I soon had no idea where I was, although it was absolutely gorgeous. Not too much later, another dog starts to run up to me. This one looked kind of friendly, but I was taking no chances, and pulled my banshee scream out for him, too. It only took one to discourage him.

After another 20 minutes of worried riding, nervous nelly starts at intersections because I was worried about falling again, flinching at every bark of a dog, and dropping my gel flask, I realized I could figure out my direction from my Garmin. Once I did that, I felt better that I was at least headed in the right direction. I knew by this point that I would not make it home in 2.5 hours. I dropped my gel flask again, while I was trying to suck out that last drops of energy, and it almost got run over by a big truck.

So I finally made it home for a total ride of 3 hours 3 minutes. Kel and the boys were in the driveway and started clapping and cheering when they saw me. Total mileage was longest ride ever. I wouldn't call it my most fun ride, but it was something!

Sunday, May 3, 2009

The Mountain Goat Race Report

Today was my first race of the season--The Mountain Goat, a very hilly, 10-mile road race. I was super excited to race this again because the last time I did it was a couple of years ago when my youngest son was just nine months old. Needless to say, I was undertrained last time, so I was looking forward to seeing what I could do when I am in great shape (for me!).

I started of the morning with my favorite pre-race breakfast, toast with peanut butter and honey, a banana, and a cup of decaf coffee with cream. I also had a glass of water as well as some water on the way to the race. I made sure to eat around 7 because the start time was 10:15, and I wanted to be sure that I would not have any stomach problems. I got to the race with about 30 minutes to spare, and walked about 1/2 mile to the start. I waited in the super-long porta-potty lines and finished with about 1 minute to spare.

I started off very quick, which was not what I had planned. It seemed like I was going slower because so many people were passing me. I finally got my pace under control after the first mile. I saw Kel and the boys just after mile 2, so that was a huge pick-me-up.

There are a lot of hills in this race, but there are 2 that are absolutely killer--Colvin Street and Thornden Park. For me the scariest is Colvin Street. It is right around mile 6, it's steep and seems to go on forever. It just about killed me last time, and almost did again. I had already decided that if my heart rate got too high, I would walk. I ended up walking the last 10 yards, which I think was a very good decision. I really wanted to save some for the end. Colvin was definitely the biggest mental hurdle for me, and after I was done, I really felt home free. The Thornden Park hill didn't slow me down at all, and then it was downhill or flat to the finish. Kel and the boys surprised me in the last mile, so that gave me a boost for the finish. I really pushed in the last 2 miles.

Here are my splits:
1 08m 47s
2 09m 30s
3 09m 32s
4 08m 50s
5 09m 04s
6 09m 35s
7 09m 46s
8 09m 24s
9 08m 28s
10 08m 24s

And here are my final results:

1184 Kelly J. Covert 34 F# 348/783 F30-34 60/123 1:31:47 9:11 Baldwinsville NY

That's right...1:31:47!!! And, according to my Garmin, it was actually 10.08 miles! That's about 12.5 minutes faster than last time.

Here's me (in the pink) just after mile 2, totally excited to see Kel and the boys.

And here I am in the last mile.

My next race is the swim and run of Rev3Tri Half-Iron. I am looking forward to seeing how my run training reflects in the half-marathon, which is also hilly.

Watch out I come.

The Sunday Report

Here are my numbers for the week, including my race today:

Swim: 3200.00 Yd 1h 06m 45s
Bike: 51.31 Mi 4h 16m 34s
Run: 17.25 Mi 2h 49m 49s

Total: 8h 13m 8s

Happy training!!

Friday, May 1, 2009

The 31st Running of the Mountain Goat Run

Well...not my 31st running.

It's this Sunday at 10 a.m. Take a look at the elevations, and you will see where the race gets its name.

Last time I did it, Noah, was 9 months old, and I ran it in 1:44:12 with not nearly enough training. I'm really hoping for a significant improvement this year.
Good luck to everyone who is racing this weekend!