My fitness diary

Friday, November 29, 2019

Thanksgiving Day Everyday 11/28/19


Fall semester of 2019 came like a storm.  Our building was going through renovation over the summer and all of us had to be completely moved out.  I was doing shoulder rehab after finding there is a bone spur and started to notice chest pain.  Luckily I was able to move back in time to start the semester while observing colleagues still missing items.  The pain persisted and orthopedic doctor finally sent me to ER.  My plastic surgeon sent a team for breast biopsy; the diagnosis followed.  My cancer came back and spread outside of the area.  It is Stage IV: metastatic breast cancer (MBC).   My oncologist’s nurse said they are going to treat more like diabetes this time and I need to be on Herceptin, the miracle drug that helped in 2015 needs to be administered rest of my life.  I am on chemotherapy.  I have #4 just before the final exam then two more to go. 

Chemotherapy feels easier than last round and now that the pain is under control, I started to digest what this all means.  Cancer spread to skin and spine, so I started bone-strengthening medicine, Zometa.  This is for two years.  In retrospect, Herceptin every three weeks and Zometa once a month doesn’t sound too bad.  But it didn’t come to me that my medical team is not trying to cure me this time.  My cancer is not curable.  I didn’t beat cancer.  Cancer BEAT ME!  I cried in front of my husband, Tony, one day.  He was all in, supporting 100% in 2015.  He made sure I am not all by myself in the infusion room and accompanied many surgeries required.  At this point, we informed only immediate family and my department chair and students, and my online Spinervals teammates.  I didn’t want to advertise asking for attention like first time.  I felt like when I re-married.  I didn’t want to look like I am asking for people’s attention.

First person to give me numbers was, Dr. Hughes, my breast surgeon and overall breast cancer in charge.  She told me that 5-year survival rate of MBC is 25%.

I didn’t feel like I am going to die anytime soon and luckily what we have seen is all improvements.  However low key approach of treatment, not like first time, made me feel like I needed more comprehensive medical attention.  We maneuver so many doctors specialized in one area and feel like Tony and I have to be overall coordinating managers.  Tony had known the statistics, but didn’t have guts to tell me, he confessed. 

Thanksgiving remains my favorite U.S. holiday despite the fact it is too close to the end of the semester and my body makes a mistake and thinks it is already done.   I often get sick as this year.  In this holiday, we are all explicitly encouraged to count blessings.  First of all, I have ever-supportive husband and family behind me.  My students were getting good at turning in special assignments on chemo days.   I have a full-time job that I have control of my day and supportive department chair, who knows me from having her office across the hall.  This job gives me great health coverage that I desperately need.  Our dog, Sakura, has been a healthy and well behaved.  She gives me companionship and makes Tony less worried while he is on the road. 

Chemotherapy drug must have improved since 2015.  Compared to the first round, I am feeling fewer side effects and have been riding inside with 20% reduction of FTP.  I haven’t run and lifted weights, but I am hopeful I can resume after chemo #6 is behind me in January.  I still believe in what I wrote in 2015 about being a healthy cancer patient. However this time around, I am refraining from fight or flight mode.  My mother is trying to come to peace that the natural order of coming out to this world may not be always what is followed when going out.  I am not in panic to change anything I do for now.  I feel like if anybody can be in 25%, I should be.  Slowly I realize my life going forward is Thanksgiving Day everyday.

Sunday, June 30, 2019

2019 NM Spokettes Women's Bike Race (Time Trial) 6/30/19


In 2013, I participated in my first ever TT at the same course.  It was under different name, Girls Just Wanna Have Fun TT, but found out the same lady organized.  She is a Coach at women’s racing team, New Mexico Spokettes and I got to thank her for having such an event.  Back then, I participated as special category of 5, First-Timer.  I told her it was very encouraging to have such a special treatment and made it easy for me to jump into my very first race and after that, I participated in Duathlon many times after that.  I was paying close attention to an event notice, but I didn’t see anything in 2014.  Maybe I gave up on looking in 2015… she started under current name.  Then September 2015 came around and my cancer diagnosis came.  Luckily I noticed this year and paid USAC due and signed up!

I had about 4 weeks to train and Tony said I should do TT workout once a week.  I planned that on trainer and TT aero position practice in quieter part of the neighborhood.  I found 35 min. Sweet Spot Training sandwiched with warm up and cool down in shared workouts library, ERGdb. Once I run this on Zwift, I can change the FTP bias.  First week, I did it in original SST intensity after my favorite race warm up.  Gradually, I increased the intensity and in the end, I held FTP for 35 min.  However my left shoulder (surgery side) started to hurt and X-ray at sports doctor showed I have possible bursitis that could lead up to rotator cuff tear.  He gave me a cortisone shot, gave me meds, told me to ice and keep activity diary.  He didn’t micromanage, but aero position was one of the things that must have aggravated, so I suspended aero position practice and decided to race without using aero bar.  The day before the race, we stopped by Trek Store and I successfully picked up the bib.  They had event socks, so I picked a pair in pink. 

Because I did the same course in 2013, I opted not to do recon this time.  From the highway, I was reminded how challenging the course it was.  After all, this is New Mexico; we come here to train climbing!  He volunteered to recon on my behalf and gave me his report while adding monthly mileage to the record.  His college friend, Greg, came to cheer!  It took a while to get magnetic trainer going, but my favorite warm up was done properly.  I thought my start time was 8:38 with nervous mind, but it was 8:48.  USAC officials were making sure all girls lined up in correct order.  

Once it is a race, adrenaline kicks in and I tend to start too enthusiastically.  However unlike 2013, I had power meter and I knew the limit of the power and heart rate number I can sustain.  Every year, New Mexico’s altitude and dryness play on me, too.  Each year, I really don’t know what to expect on hard efforts.  Tony reported on tail win going in and tough head wind coming back.  With the help of handler, I started safely and I watched my power number closely.  The first half should be rather easy.  One point in the false flat section, it really made sense to go aero position, but I just went down in the drops.  I carefully turned around and BAM I felt the head wind.  It was a major slow down and I recalled the face of a girl just before the turnaround.  It was frustrating to be going so slow, but I am at the limit and even if I could go harder, it is really not a good idea at this time.  At the big hill, I was going so slow and the top of the climb seems never coming!  But a little before the top, maybe the wind, maybe the gradient made it a little easier.  I was passed for the second time and now it was all down hill.  But she was all professional and very fast and  catching her is not happening.  I think I finished strong.  Technology is amazing and shortly after, the preliminary result was posted online!  I was 7 out of 10 with official time of 33:25.88 in Masters 50-59 category.

I was not needed for podium ceremony, but Tony and Greg encouraged me to stay for raffle drawing.  Sure enough, they heard my name and I won 6-pack of beer from local brewery.  

I thank NM Spokettes to organize this event and Tony for his support and Greg to come cheer me on site.  This year was just good enough to make me look forward to next year when my shoulder is better and I can use aero position.  Tony says I can easily increase 2 mph on fast section.  Will see.  See you next year!





Garmin data

Strava data


Monday, December 31, 2018

Look Back year 2018 and events and goals for 2019 12/31/18


Wrap up 2018


2018 saw steady building of strength and running.  Sakura the Dog is now fully matured at 26 months, she has been a good partner for walks and runs.  Here is year 2018 version of this blog.

Despite some success in running in late 2017, it progressed much more slowly than I originally planned.  Runervals 1.0 and IronGirl A are my staple and once I found out Plano gym’s newer version (2016) Woodway treadmill transmits speed and heart rate data straight to Zwift, I developed routines of going there on shorter teaching days, Tuesday and Thursday.  My base pace remains 3.5 mph.  In order to meet speed goal for the next year, I will have to get back to 4.0 mph.  Sakura also built up endurance mileage carefully with me and she did mostly 5K up to 10K.

I did StrEndurance maintenance twice a week until fall break and decided to try 12-week build up.  I did 3 weeks of C and D, E, F, I have maintained (and will) 3 times a week for two weeks.  I am estimated to go to maintenance on the 3rd week of January.  Although body weight number hasn’t changed much, I feel fitter.  My shoulder push up built up to 10 pounds, which is for the first time since Frozen Shoulder in 2014.  My pre-cancer clothes are starting to fit me again as my core starts to tighten up.  I am very happy I am getting stronger as a middle-age female.  Some cyclists and really, people in general, consider strength training unnecessary, but with left side surgery due to the breast cancer and just in general, heading for an elderly phase of my life, I consider it is just as essential as my aerobic activities. 

Last, but not least, I had a good year for cycling.  Outside events and club ride goals were largely unmet, Tony and I rode in New Mexico while on vacation and I was consistent in indoor training.  In August, I completed Zwift Academy and I finished various tours and challenges Zwift organized.  In December, finally it released up to level 50 and I am fast track all the way to level 50.  I am not going to be in any hurry to finish up all levels.  


Evaluation of 2018 goals

Let’s check back on 2018 goals to see if they are met.

MILEAGE GOAL
Cycling mileage 6,000 miles CHECKED, 6,412 miles.
Running mileage 400 miles, NOT ACHIEVED, 324 miles.

RACE TIME GOAL

5K 35:00 CHECKED 33:14 in 11/24/18
10K completion CHECKED not in the event, but informally twice on 6/22 and 12/24

EVENTS GOAL
Spinervals 32-Day Challenge Finish CHECKED
One charity ride 100 miles NOT ACHIEVED
Two other charity rides around 100K  NOT ACHIEVED
10 PBA weekly rides NOT ACHIEVED
StrEndurance program all year CHECKED

2019 Goals

MILEAGE GOAL
I will keep the same from 2018.  Although cycling is ahead, in order to build up run mileage, I will not increase cycling mileage.

Cycling mileage 6,000 miles
Running mileage 400 miles

History of mileage
Cycling 2018: 6,421, 2017: 6,251, 2016: 4,534, 2015: 6,235, 2014: 5,459
Running 2018: 324, 2017:203, 2016:0, 2015:257, 2014:447

RACE TIME GOAL

5K 32:00 (current PB 29:39  1/31/15)
10K 1:15 (current PB 1:05:33  2/22/14)
15K completion

EVENTS GOAL
I will keep the same from 2018.

Spinervals 32-Day Challenge Finish
One charity ride 100 miles
Two other charity rides around 100K
10 PBA weekly rides
StrEndurance program all year 

LIST OF EVENTS

Now here is the list of events. I do not expect everything will happen and there may be more events I will find later.

January
1/26 (Sat) Plano Pacers, Fresh Start 5K/10K


February
2/16 (Sat) Run for Rover 5K

2/23 (Sat) Cowtown Marathon 10K, 5K

2/23 (Sat) Plano Pacers, Bead Dash 5K/15K

March
3/24 (Sun) Mean Green Du 2.5K run/21K bike/ 5K run, Denton, TX

3/30 (Sat) Plano Pacers, Spring Scamper 5K/10K

April
4/6 (Sat) Ride Ataxia, Denton, TX

4/14 (Sat) Lancaster Country Ride in 2017, 42/62 miles, Lancaster, TX

4/27 (Sat) Plano Pacers Hall of Fame Run 8K

May
5/11 (Sat) Relay for Life

June
6/8 (Sat) in Collin Classic, Plano, TX

6/9 (Sun) Wounded Warrior Half Marathon/10K/5K, Las Colinas, TX

6/22 (Sat) Tour de Cure, Fort Worth, TX

July

August

September

9/21 (Sat) Balloon Fiesta Half Marathon, 10K, 5K

9/28 (Sat) Plano Pacers Five Mile Fling 5 miles

October
10/7 (Sat) in 2017, Make A Wish ride 100K, McKinney, TX

10/26 (Sat) Plano Pacers, Boo Scoot 5K/10K, Plano, TX

November
11/18 (Sun) in 2018 Bronda's Du 2-mile run/15-mile bike, Ft. Worth, TX

11/23 (Sat) Plano Pacers Turkey Run Off  5K/15K

December
Spinervals Challenge

12/28 (Sat) Plano Pacers Holiday Hustle 3K/8K

新年もどうかよろしくおねがいします。(Please continue the support through the New Year.)

Sunday, December 31, 2017

Look Back year 2017 and events and goals for 2018 12/31/17


Wrap up 2017


2017 was finally the year that I didn’t have major surgeries and definitely felt I was coming back.  Here is the this year’s version of this blog.


I started out with YMCA LiveStrong program and went on to work on upper body strength with Physical Therapist, Tom.  I wanted to graduate in spring, but I felt still weak and May visit to Japan was tough as you don’t have door-to-door transportation.  I worked with Occupational Therapist Rhea for suspected Lymphedema over the summer.  I started StrEndurance in October and spent 9 weeks in A.  I rode outside in New Mexico vacation and I did Labor Day ride with PBA.  I also started running when fall semester started.  I completed three run events.  Tourde Cure 5K, Susan Komen 5K and Plano Pacers Turkey Run Off 5K. For Spinervals training programs, I did 2016 version Challenge over the summer and 2017 Challenge this month.


Goals for 2018


Training distance goals
Get running mileage back to 2014 level and maintain 2017 cycling mileage. For 2018, I am repeating the same as 2017, cycling 6,000 miles, running 400 miles.

History of mileage
Cycling 2017: 6,251, 2016: 4,534, 2015: 6,235, 2014: 5,459
Running 2017:203, 2016:0, 2015:257, 2014:447

Race time goals
In 2014, I achieved 5K under 30 minutes goal, so I would like to get closer and build running events. I am hoping to participate run events with Plano Pacers.


5K 35:00
10K completion (current PR 1:05:33  2/22/14)

Events Goals
Tony is back on the swing, so I hope to be able to ride outside 2018 season at charity events and club rides with PBA.


Spinervals 32-Day Challenge Finish
One charity ride 100 miles
Two other charity rides around 100K
10 PBA weekly rides
StrEndurance program all year 


LIST OF EVENTS

Now here is the list of events. I do not expect everything will happen and there may be more events I will find later.

January
1/27 (Sat) Plano Pacers, Fresh Start 5K/10K

February
2/10 (Sat) Dash for the Beads at Oak Cliff 10K
https://dashforthebeads.org

2/11 (Sun) Fast and Furious Du, 2-mile run/15-mile bike, Ft. Worth, TX
http://www.dallasmultisport.com/upcoming-events/event-calendar/fast-and-furious-duathlon.html

2/17 (Sat) Run for Rover 5K

2/24 (Sat) Cowtown Marathon 10K, 5K

2/24 (Sat) Plano Pacers, Bead Dash 5K/15K


March
3/18 (Sun) Mean Green Du 5k run/20k bike/ 5k run, Denton, TX

3/24 (Sat) Ride Ataxia, Denton, TX

3/31 (Sat) Plano Pacers, Spring Scamper 5K/10K

April
4/14 (Sat) Lancaster Country Ride, 42/62 miles, Lancaster, TX

4/16 (Sat) in 2016 Ride for Heroes, 39/58/70 miles, Aledo, TX

4/28 (Sat) Plano Pacers Hall of Fame Run 8K

May

June
6/10 (Sun) Wounded Warrior Half Marathon/10K/5K, Las Colinas, TX

6/16 (Sat) in 2016 Collin Classic, McKinney, TX

July

August

September
9/22 (Sat) Balloon Fiesta Half Marathon, 10K, 5K

9/29 (Sat) Plano Pacers Five Mile Fling 5 miles

October
10/7 (Sat) in 2017, Make A Wish ride 100K, McKinney, TX

10/14 (Sat) in 2017 Tour de Cure 62/100 miles, Ft. Worth, TX

10/20 (Sat) Waco Wild West 100 Bicycle Tour

10/20 (Sat) Tour de Cure DFW
http://main.diabetes.org/site/TR/TourdeCure/TourAdmin?pg=entry&fr_id=12332

10/27 (Sat) Plano Pacers, Boo Scoot 5K/10K, Plano, TX

November
11/18 (Sun) Bronda's Du 2-mile run/15-mile bike, Ft. Worth, TX

11/24 (Sat) Plano Pacers Turkey Run Off  5K/15K

December
Spinervals Challenge

12/29 (Sat) Plano Pacers Holiday Hustle 3K/8K


新年もどうかよろしくおねがいします。(Please continue the support through the New Year.)