2010 Kinetic SPRINT Report: What the watch can't tell you...

"Does anybody really know what time it is? Does anybody really care about time?" - Chicago

Time and Triathlon, intertwine deeply - my races are almost always about TIME.

What time is my swim wave?

Does this race have cut-off times?

Can I beat my previous time?

Did I have a good time?

The last race of my 2009 TRI season was "NOTHING BUT TIME" and it had to be, of course. In an Ironman-distance event there is only one time that matters 17:00:00. Anything under that time and "You are an Ironman" anything over that time and you may finish the race, you may go the distance but your not official.

Along the way in Ironman, time is always on your mind. Time to the Swim Cutoff (2:20:00) Time to the Bike Cuttoff (09:30:00) - miss those times and your day is over - no matter how long and hard you have trained. I should know, I missed the first loop Bike Cuttoff for IM USA in Lake Placid, NY in July 2009 which was why my last race of the season in Nov 2009 was Beach2Battleship Ironman-distance Triathlon in Wilmington,NC.

In Nov 2009 as I ended my season, time was on my side....I completed my 10-year goal of becoming an Ironman in 16:17:48.

So with that BIG GOAL behind me, I started the 2010 Season determined to race short, have fun and enjoy the sport of triathlon as much as I can. But as my first race of the 2010 season got closer and closer, again TIME took over my thoughts.

Can I race this event faster?

Can I race this event stronger?

Faster is a TIME driven denominator but Stronger is not necessarily all about time. Stronger has so many variables you can measure by....Power, Mindset, Pace....That idea had me intrigued and a little scared...

Could I race a SPRINT TRI, stronger?

In my 10 years of doing Triathlons, my goals have always been to finish, to finish longer, to finish faster, but never to finish stronger. I may not be a fast racer but as Coach Ed has said, "Holly won't quit until you pull her off the course..." I do have endurance but that endurance has always included a "little bit of walking" - Walking in Transitions because I saw it as a chance to recover before the next leg and walking during the Run because well "Hills are hard" and "I'm not a fast runner" and "I can still finish" and "I'm tired."

In 10 years, I'd never dared to challenge myself to truly push beyond my comfort zones - I think partly because I already knew I could FINISH doing what I always do (run/walking) but what if this time, on a SPRINT race course that I knew pretty well (racing it in 2005 & 2008) I took a big risk and set my goal for racing STRONGER than ever before?

What if I RAN it all this time? Run out of the water to transition, Run through T1, Run through T2, and (OMG!) RUN the entire 5K with just a few steps at the water stop so that I can actually drink the water and not wear it ...(my one concession...)

So I started out on Sunday @ Kinetic Sprint Tri but I only shared my big goal of "Running the whole thing" with about 5 people. A short list of folks, In part to be accountable and in part because I was scared of failure on a grand scale. Of course, I shared my PR swim goal with the world via FACEBOOK.

My goals: 1.) PR the swim - 750yds and 24:00 has been my fastest time. 2.) NO WALKING

People I told about Goal #2? My husband Jim, my teammates/friends: Keri, Leanne, Andrea H. (Cancer to 5K friend/teammate) and Coach Ed. Keri, Leanne and Coach Ed were told, If you see me walking for even a second "GIVE ME HELL!!"

SWIM- 750yd: 22:30 (Garmin 310XT time) - 2 minute PR at this distance!!!

The water was a balmy 72F and with just a little chop to make us rock and roll a little, I was nervous but had no fear. I think swimming 2.4 miles 4 times last year really built my confidence as has actually going to regular swim practice 2-3x a week for the last year.

I tried to find feet and "stick like velcro" but I never did find any. Instead I just counted and sighted and tried to remember to reach long and pull. I was on the first turn bouy very quickly and was surprised but happy. The next turn buoy took a bit as I was getting pushed around alot by the chop but I just told myself "rock and roll with it" and tried not to fight the water but move in it. Soon enough I was making the turn for shore and that last leg seem to take *forever* but I just "kept swimming" and soon enough I was on shore and jogging up the ramp to transition. I felt good, there were still bikes on the racks around me so I knew I had a good swim but I didn't dare look at my watch because while I wanted a PR, I knew that I had to stay focused on "No Walking" and any TIME on the watch could effect my MENTAL FOCUS so I would have to find out after all was said and done...

T1: 4:30 (Garmin 310XT time) - about the time I was putting on my bike helmet, I thought to myself, "What is this,Holly, a picnic? Get Going!" They added a bit more run to the "mount/dismount" line than in times past so that added some unexpected distance to Transition so I am happy with this time.

BIKE - 18 miles : 1:14:xx (Garmin 310XT time)

I *love* this particular race bike course. It is on low traffic roads and is a rolling bike course that is mostly rolling downhill. There are two things of note for my third time doing this course. NOTE 1.) I felt like *a lot* more people passed me on this course than normal. I can usually hold my own - during the race itself, I considered the possibility that "maybe I did PR my swim" and found myself in a new spot in terms of bike start." That thought made me SMILE even if I still was not that happy at being passed on the bike very much. NOTE 2.) I passed at least 6 people in the last 3 miles of the bike. It would seem that when we got to the park entrance, all the folks that I couldn't seem to catch on the bike course, decided that they were going to relax for a bit. I wonder if those people realized that we still have 3 miles of riding left? I took that opportunity to get in my aero bars, and push the pace and gain 6 places off the bike in the last 3 miles. I figured with 3 miles left, I still had time to spin down a little and if they pass me on the run, so be it BUT they will have to pass me....we are in a triathlon folks, you still have 5k to run!

T2: 2:10 (Garmin 310XT time) - Considering the extra running post dismount - this is okay. I ran through only stopping long enough to rack the bike, toss the helmet, changes shoes and grab my visor.

RUN - 5K: 40:00:xx (Garmin 310XT time)

Okay, here is was, my biggest challenge of the day, right in front of me - I only had one goal - Find a stride and pace that I could stick to all the way to the finish. Immediately, I told myself "THIS IS NOT ABOUT TIME" this was about being STRONG - physically strong enough to run the entire 5K - which I already have proven time and time again that I can do - and mentally strong enough to resist the usual tempation of walking when I felt tired or saw other triathletes around me walking. This was MY RACE, it did not matter what anybody around me did - that did not give me justification to "walk" - my goal was to RUN - at whatever pace that needed to be - for the ENTIRE 5K.

And that is what I did! I took my time up the big hill at the start - finding a steady pace and keeping my stride short - my reward - lots of love and good vibes from strangers and good friends alike. Andrea H. was there to cheer me on at the crest of the steepest part of the climb and she was like my own personal guardian angel, keeping me from focusing on the hill by making me smile with her enthusiasm. Then I settled into a nice easy stride and just rolled up and a over the rest of the gentle climb, past mile 1 and around the corner and down the hill to the turn around. Cheering on Teammates as I passed them and as they passed me, having fun and keeping my inner-dialog on "Run, just Run" & "Feeling Tired, Go ahead slow down a bit but Just RUN".

Soon enough I was at the turn around and running back up the hill. That was hard but I just kept my stride nice and easy and focused on getting to the Port-O-John since I needed a quick pit stop. I ran to the John, did what I needed to, popped back out, grabbed a handy wipe and a cup of water, took 3 walking strides (enough to drink the water) and then resumed running. Soon enough I was past 2 miles and turing left for that last rolling mile to the finish line.

I kept my eyes up and on the horizon, thinking about the lovely downhill run through the trail on the trees that would preceded the finish line. Knowing that I could have some free speed with that gentle downhill and could surge onto the beach to the finish. As I crossed the street, heading to the trail, the smile was big and wide - I was doing it! After 10-years of racing triathlons - every distance from Sprint to Ironman - I was racing STRONG!

The energy, the accomplishment, my determination and the cheers from Andrea H. and from my Team Z mates at the finish line just made the finish that much sweeter! While I'm not sure I was smiling at the finish (Keri said I looked and sounded Stern and Very Determined) I was SO PROUD of myself for pushing my boundaries that it didn't matter WHAT THE TIME was on the Race Clock or my Garmin 310XT.

I set a goal to Race STRONG and NOT WALK the Kinetic Sprint TRI on Sunday, May 9, 2010 and I MET MY GOAL. I also learned, post race, based on how I am feeling now as I recover, that I probably could have pushed the pace up as much as 30 seconds a mile and been able to hang on - so next time maybe TIME will be a goal again. As it turns out, I also PR'd my that swim distance by 2 minutes AND overall, came within 1 minute of my 2008 finish time at this event.

I may not have race faster BUT I am racing STRONGER than ever! And that...is a heck of a way to start the 2010 season and my next 10-years as a Triathlete...

Life is Good! LiveSTRONG! Race STRONGER than your fears and make sure you have good friends and teammates on the course!

Holly S.

Today is MELANOMA Monday....

(Artwork by Awareness Gifts)

May is SKIN CANCER AWARENESS MONTH and every Monday this month is "Melanoma Monday."

As a Stage III, Nodular Melanoma Survivor, I do my best to give back and celebrate my survivorship (5 years ago in February) by raising awareness of Melanoma and Skin Cancer. With all the great resources available this month, I want to do my part to SPREAD THE WORD!

It only takes small habits to protect yourself from the sun and to catch skin cancer early by doing self checks and making a yearly check-up to a Dermatologist a part of your annual DR visits.

Melanoma Monday is also known as National Skin Self Examination day in the U.S. Starting in 1985 the American Academy of Dermatology has sponsored free skin cancer screenings in many cities on today:

FIND YOUR CLOSEST FREE SKIN CANCER SCREENING HERE!

More about MELANOMA

While only 4% of diagnosed skin cancer is melanoma, melanoma is the most serious form of skin cancer because of its ability to spread. This is why it is so important to catch melanoma early when the cure rate with dermatological surgery is about 95%.

Where Occurs
Melanoma can appear anywhere on the body — soles, palms, inside the mouth, genitalia, and underneath nails. However, it is most commonly found on the back, buttocks, legs, scalp, neck, and behind the ears.

Warning signs
Melanoma often develops in a pre-existing mole that begins to change or a new mole. It is estimated that 20% to 40% of melanomas arise from an atypical mole. This is why it is so important to be familiar with the moles on your body and perform regular self-examinations of your skin.

When looking at moles, keep in mind the ABCDEs of Melanoma Detection:

1.) Asymmetry. If you could fold the lesion in two, the two halves would not match.

2.) Border. Melanomas often have uneven or blurred borders.

3.) Color. Melanoma typically is not one solid color; rather it contains mixed shades of tan, brown, and black. It can also show traces of red, blue or white.

4.) Diameter. While melanomas are usually greater than 6 millimeters (about the size of a pencil eraser) when diagnosed, they can be smaller. If you notice a mole different from others, or which changes, itches, or bleeds even if it is smaller than 6 millimeters, you should see a dermatologist.

5.) Evolving. A mole or skin lesion that looks different from the rest or is changing in size, shape or color.

It is important to realize that a mole may have some of the characteristics described above and not be a melanoma. A biopsy is often necessary to distinguish an atypical mole from a melanoma.

Other warning signs of melanoma include:

• Change in the appearance of a mole, such as the spreading of the pigment from the border of the mole into the surrounding skin

• A mole that looks scaly, oozes, or bleeds

• Itching, tenderness, or pain in a mole or lesion

• Brown or black streak that appears underneath a nail or around the nail

• Bruise on the foot that does not heal.

Whatever will get you to the finish line...

We all have goals. For some of us (ME!!) goals are the thing that keep us focused and motivated on the rough days. I have learned over the years that without some kind of solid, tangible goal - my motivation to work hard can stray - badly....

So my struggle of late has been with my weight and while I know how to successfully "lose" weight, my big challenges come in maintaining the loss over the long term. So I find myself, now, having bounced back up the scale a bit since my Ironman training has ended.

Since this season, I'm not doing any race distance that "scare me" (another great motivator - fear of not finishing) - I am finding it hard to keep myself motivated to stick to a clean, healthy diet and drop this extra weight so I can race in the best shape possible.

I need a BIG GOAL - Something tangible that I *want*; something that I can cling too when the times get rough. I realized my BIG GOAL this weekend as I was driving home from the Team Z Bike Ride. I want a NEW BIKE.

And not just any old "NEW BIKE" - I want a genuine TRI BIKE!

Now you may ask: "You've trained for Ironman, why don't you already have a TRI BIKE?"

Well I am of the opinion that:

A.) TRI BIKES require BIKE HANDLING SKILLS and I refused to by a TRI BIKE until I was very confident in my own bike skills. After 11 years on a road bike, I am pretty assured of my skills as a cyclist. I am confident in my ability to climb, descend and hold my line at any speed and my husband (even when he was just my boyfriend) never has any issues riding with me - and he has 25+ years of riding/racing experience - so I know my riding skills are solid.

B.) I REFUSED TO BUY A NEW FAST BIKE when I know that I can be *faster* on my own bike if I just lose some weight!

Now before you lecture me, I know that OPINION #B is a "self-imposed" limiter - sort of - but if you do some reading on more expensive bikes - a lot of the equipment is "weight-rated" to under 190-200 pounds (like saddles and pedals) - and truth be known, I would be humiliated if I ever found out that my equipment failed because my *butt* was too big!

So while looking for that "Deeper Level of Motivation" for this season's goals - I realized that a NEW TRI BIKE was a perfect motivation tool!

So my primary goal and focus for the next 5 months:

SEPTEMBER 30, 2010 GOAL:

40 POUNDS LOST = QUINTANA ROO DULCE with CUSTOM PAINTED FRAME!

(The custom frame is because I *love* the CAMO paint job on the 2010 Quintnan Roo Dulce however, I really am not big into PINK and would much rather have PURPLE CAMO on my wonderful new TRI bike - so if I am going to work hard to earn my bike, I am going to have my new bike MY WAY! Seems reasonable to me!)

So through the magical powers of Adobe PhotoShop:

BEHOLD My Custom Paint Scheme!

Some of you may scoff and say, "Yeah well what is to keep you from bouncing back up the scales when the 2010 Season is over?"

Great Question! You see, I actually have already met with and hired a Nutrutionist and it will be "our job" together to get me to my goal weight in a healthy time frame AND then help me learn how to successfully maintain the overall weight loss long term.

You see, I have kept about 80 pounds off for the last 10 years. I used to weight 299 pounds at my heaviest back in 1998. It is the last 50 or so pounds (that I have always tried to lose) that I can't seem to get off and keep off. So I am pulling in all the help and resources I can to make this a successful long-term venture but even with my past successes....

WITHOUT A BIG GOAL to help me on the HARD DAYS, I am easily distracted.

Enter PURPLE CAMO DULCE: A Gift to Me in September for reaching 40 pounds lost AND a great way to toe the line at Beach2Battleship Half Ironman in November!

Life is GOOD! Keeping my GOALS in sight!

BIG SISTER BRAGGING!

Proud as a PEACOCK for my sister Heather

who finished her FIRST TRIATHLON

by finishing SECOND in her AGE GROUP! (24-29)

WAY TO GO HEATHER!

You can read her race report in her own words: HERE

(Thanks to Heather and Rich-in-Law for sharing the photos!)

PRE-RACE: Heather sets up her first transition...

POST-RACE: Just after crossing the finish line!

NICE JOB HEATHER!

2nd Place: AG 24-29!

Ebbs and Flows...

My dear Blog friends:

How are you? All doing well and Living STRONG, I hope! Things here on my end of the cyber-sphere are good. I have not been posting but that is because I have been Swimming, Biking, Running, Working and Volunteering a lot these days.

Blogging (as you already know...) has fallen by the wayside. Oh yes, I confess, I have time to post a little something to my FACEBOOK wall almost daily but random thoughts are much easier to do than writing a blog post. At least, that is how I have felt about it these days.

I have come to learn that my blogging "ebbs and flows" like the tide. Frequency varies based on race reports and big life changes. After all, I started this blog when I was diagnosed with Cancer back in 2005 as a way to keep my friends and family updated and a way to keep my sanity in check. In fact, this blog started in April 2005 so I have a "Blog-o-versary" coming up.

More importantly, my first WEDDING ANNIVERSARY is coming up this weekend! I have a hard time believing how quickly the last 12 months flew by. This time, last year, I was running all sorts of wedding errands and my entire family had just arrived in Jackson, MS for the wedding weekend. My how time flies...

The SPRING 2010 CANCER to 5K program is going well. With a full team of 15 runners - both local and "out-of-state" - things are very busy! We recently had a great fundraiser event "COLORS OF EMOTIONS" and the show is still on display through the month of April. If your local, you should come by and see it.

If you want to make a donation to the CANCER to 5K program, you can DONATE HERE. All money raised through my Team FIGHT Page goes directly to CANCER to 5K!

Training with TEAM Z is underway! My goals keep changing somewhat. I have learned that for me BIG GOALS are a great motivator when it comes to working out regularly. Unfortunately a Half Ironman in the Fall doesn't scare me so it is taking more effort to not skip workouts. So I set a NEW GOAL for myself and am focusing on an OLD GOAL again.

NEW GOAL: To move up 2 lanes in Team Z Swim Practice by the end of the 2010 season

OLD GOAL - REVISITED: To reach my overall goal weight by losing 65 pounds.

Both the NEW GOAL and the OLD GOAL will be very effective in keeping my training *on target* because in order to move up 2 lanes in the pool, I need to keep swimming AND in order to lose those last 65 pounds, I need to be consistent in my training/workout and focus on continuing to "eat cleaner." (yet another goal that I set for myself early in 2010)

Ebbs and Flows....Old and New...Funny how it all comes back around.

I'm not gone - just blogging less and posting more on DAILY MILE and FACEBOOK but with the TRI season just around the corner for me (my first race is Kinetic Sprint on May 8th) - the race reports are on their way...

Hope you are all having a good SPRING and enjoying all that life has to offer you. Time moves so quickly, don't let it pass without taking time to do what you love and tell those you care about that you love them!

Life IS GOOD! Keep Living STRONG!

Thanks YP_NATION and Jennifer Scala!

Thanks to Paula Sternberg, CANCER to 5K Alumni, for referring the CANCER to 5K Program to reporter Jennifer Scala when asked about her involvement with different Running Programs!

CANCER to 5K (and myself) got a bit of free press in an article on WEB-ZINE "YP_Nation" on Running Groups.

http://www.ypnation.net/running-groups-offer-yps-more-just-fitness-and-health-benefits

NOW if I could just get my act together and follow-through with a certain runner/author/reporter/blogger/aussie-native (that my sister connected me too) who has been more than kindly talking to me about sharing the CANCER to 5K story ...maybe we could spread the word even more...

but first...V_A_C_A_T_I_O_N!

Life is Good! LiveSTRONG!

Before I take a break...

I'm sorry...I'm busy beyond belief. My health is good, my fitness is lagging, I'm crazy busy and I have a *much needed* 8-day break around the corner...

So when this last posted to my blog, I was close to being on my way to DISNEY to do the Royal Family 5K and the Princess Half Marathon with my sister Heather and my mom, Carol! Sister Cathy was not able to make it but we brought her with us in spirit! (Cathy-on-a-stick)

Quick Synopsis: Lots of cool goodies; stayed in the house of The Mouse (Walt Disney World); Carol (Mom) finished her first official 5K; I survived the Princess Half Marathon, is spite of my serious lack of training and I reconfirmed that YES INDEED, I AM A PRINCESS!

Then I came home and our car got rear-ended on the way home from the Airport. The car is doing much better now that it has a new bumper and hitch.

CANCER to 5K has started it's SPRING 2010 season with over 14 new runners in the program! I am excited beyond belief and VERY BUSY!

Also, this past weekend, I ran the St. Patty's Day 8K in DC with some of my Team Z Ladies! Had a really fun time even if I was a little disappointed in my finishing time.

So Life is Good but so very Busy and I frankly I need a vacation. The good news is that my vacation starts in just 2 days. You'll hear nothing from me between now and then, I am going "web silent" and going to enjoy some time with my husband.

Packing some sunscreen!

Life is Good! LiveSTRONG!***

(***Catch you in the end of March!)

The Myrtle Beach Half Marathon that would not be....

SNOW! I moved "south" about 12 years ago in an attempt to have less of it in my life. The first 11 years were lovely. Winters in VA are usually mild, chilly and relatively SNOW-FREE. You'll get the token 1-2" of snow but for the most part the roads stay clear and dry. It's a wonderful way to spend the winter - cool weather to remind you of the seasons but no true reason to skip your workouts - indoors or outdoors.

Until this February. Of course not only do we get SNOW - we get a BLIZZARD! Northern VA has had record snow fall this year! 50" since the start of the winter season. The roads are a mess but I had no worries...I was escaping to Myrtle Beach, SC for our annual Myrtle Beach Half Marathon and Bike Ride Weekend!

This was year 6 of the streak! It was the 13th Annual Marathon and Half Marathon.

It FREAKING SNOWED in Myrtle Beach, SC. Enough accumulation (about 3-4") to cause City Officials to go against Race Director recommendations of a Delayed Start and CANCEL both the Marathon and Half Marathon.

SNOW in Myrtle Beach, SC...I still wouldn't believe it if I had not been there and seen it.

So there was no official "Half Marathon" this year but we did have a WONDERFUL WEEKEND and helped my sister Heather buy her first bike and then go for a nice 14 mile bike ride on Sunday. (Micalob Ultra Myrtle Beach Bike Ride - 65/33/14 mile options) It was my first time back on my bike since my Ironman - yeah, that long! LOL

It was a beautiful sunny but chilly (38F) ride and Heather did really well for her first official group ride on her new road bike. You can read all about our ride on her blog post: My First Bike Crush.

I'll leave you with some photos of the weekend's adventure to enjoy. The Princess Half Marathon is around the corner, in less than 2-weeks and I have to confess I'm a little worried.....

What are the odds that it might SNOW in Disney World in March? Based on my season so far, I wouldn't bet against the possibility....

Aunt Holly and Rowen went out to play in the Snow on Friday Night...

This is what we woke up to on Saturday Morning...

Holly & Heather on Saturday AM:

wearing our BIB numbers for a short 5 mile jog...

so they canceled the race, we can still run...

(it was cold! I was the one who cried "uncle" after

the first loop and canceled our planned 13.1...)

Uncle Jim and Kain spent some quality time together playing with a puzzle...

Aunt Holly and Rowen: We built TRAINS out of blocks!

Heather and Holly - PRE-14 mile Bike Ride on Sunday

Jim, Heather, and Holly - Post Bike Rides on Sunday

(Jim rode 34 miles, we did 14 miles)

Heather: Runner, Mommy and Cyclist!

(Soon to be TRIATHLETE!)

We interupt your regularly schedule life with....SNOW!!

So there is nothing to report, good or bad, on the 3-month follow-up with the Dermatologist because my appointment has been rescheduled due to SNOW! Heck, truth be told, the entire NOVA/DC METRO region is on hold thanks to Mother Nature.

This is INSANE! I grew up in New England, spend 4-years of college in freaking New Hampshire and even so, I can not remember the last time I saw this much snow fall in less than 2-weeks time.

It was quaint getting 2 feet of snow back in December just a week before Christmas. I didn't really have a problem with the 5 inches we got last weekend and I thought it was *fun* that we got a little more snow mid-week. But when the forecasters started talking in terms of FEET and not inches on Friday, in anticipation of this weekend's storm, I got a little frustrated.

But "Hey, it's the weekend, you'll probably get Monday off, enjoy it!" Right?

HA! It is now Tuesday and the Federal Government in the DC METRO region is still closed and we are under another Winter Storm/Blizzard Warning for the next 24 hours. They are predicting ANOTHER 10-16" inches of SNOW here in Alexandria and more if you live in Maryland and further North. This means that in all likelihood I will work ONE DAY this week: Thursday.

So what am I doing with all this FREE TIME?

Shoveling Snow

Playing with the Bengal Kitties (in the Snow)

Shoveling Snow

Watching lots of Movies with my husband

Shoveling Snow...

Did I happen to mention SHOVELING SNOW?

UNCLE! ENOUGH WITH THE SNOW!!

Friday we head south to Myrtle Beach, where the roads will be clear and dry. It might be a little chillier than usual for the 6th Annual Myrtle Beach Weekend but honestly, all I care about are clean dry roads to run and bike on, getting some quality time with my family and NO SNOW. (all fingers crossed! LOL)

Anxiety on the horizon...

I have a "cancer-versary" coming up and it's an important milestone in relation to my original cancer diagnosis. I'm coming up on my FIVE YEAR MELANOMA SURVIVOR anniversary.

To be honest, I am excited and scared to death all at the same time.

I'm excited to be currently above the "law of averages" for a reoccurrence and have reached this significant point on the Survival time-line.

In Feb 2005, (February 14, 2005 to be specific) I was diagnosed with Nodular Melanoma. In March 2005 that initial diagnosis was upgraded to Stage IIIB - Metastic Melanoma - meaning that surgery had determined that the Melanoma had spread to my lymph system. (1 lymph node to be specific and *thank god* that is was ONLY 1 Lymph Node...) I was fortunate to have no other major organ/metastasis involvement.

The 5-year survival rate ranges for my diagnosis are from around 25% to around 68%.

The 10-year survival ranges from around 44% to around 60%

I'm SCARED TO DEATH of the upcoming 3-month follow-up on Monday with my new Dermatologist, Dr. V - because he has me coming in early to "keep an eye on a few spots" that he doesn't really like. He want "proof" that these spots have not changed in the last 3-months before he will let me go back to "6-month visits."

The biggest anxiety, for any cancer survivors, is always REOCCURRENCE and so far (*fingers crossed*) I have managed to evade the typical trend of reoccurrence for my diagnosis.

67 percent of all recurrences were are within 24 months (2-years) and 81 percent are diagnosed by 36 months (3-years) after the primary melanoma.

- Regional nodal recurrences are commonly diagnosed earlier - 63 percent at 18 months and 74 percent at 24 months (2-years).

- Local recurrences and in-transit metastases are comparable - 55 percent of each at 18 months and about 66 percent of each at 24 months (2-years)

- Systemic recurrences are diagnosed later - 52 percent at 24 months (2-years) and 71 percent at 36 months (3-years)

Now, there isn't a survivor out there who will tell you that they don't have *any* anxiety when they go to the Dr. for follow-up care and I would be a FOOL not to be thrilled that my new Dermatologist "Dr. V." is so vigilant....BUT HONESTLY there is a little part (the pessimistic part of me...) that worries that these few little spots are going to MESS UP THE GOOD THING I HAVE GOING and ruin my plans for the "5-Year Cancer-versary" party & or happy hour that I wanted to have sometime this spring.

So for now, ANXIETY seems to be the "Emotion du Jour" until Monday afternoon when I see Dr. V. Until then I have ... Finger's Crossed, Toes Crossed & Sunscreen On (even in winter...)

"Yo Melanoma, I mean what I said 5 years ago: "Get OUT and STAY OUT , you sneaky little bastard - You are not welcome here so don't even consider making any second visits!"

That should have scared my moles into staying the same size as 3-months ago right? LMAO!

What can I do? Not much, just stay vigilant and continue to Live STRONG!

Will NOT let them get any tighter....

I am speaking, of course, of my jeans. My poor old jeans that were loose and baggy at Lake Placid, NY in July 2009 and *not so* loose and baggy in Wilminton, NC in November 2009 just before my IRONMAN glory; are now in serious danger of not fitting at all for present day, February 2010.

D'OH!!!

So there is much work to be done! Along with getting those jean loose and baggy (or PERHAPS trading those jeans in for a smaller size or two! hehehe), I have FINALLY come up with my RACE SCHEDULE for 2010. While there might be one or two "local" races added to this schedule, there will NOT be any other TRAVEL RACES added to this schedule.

It is, as many of you know, "THE YEAR OF JIM" and that must be respected!

Luckily some of JIM's events happen to be things I can do to! Benefit to having a husband who ride bicycles. We can train and sometimes race together! More so now than in the past.

Holly's 2010 Race Plan:

Myrtle Beach Half Marathon - Feb 13, 2010 (with Heather & Cathy!)

Myrtle Beach Bike Ride - Feb 14, 2010 (with Heather & Jim!)

Royal Family 5K - Mar 6, 2010 (with Heather & our Mom!)

Disney Princess Half Marathon - Mar 7, 2010(with Heather!)

Kinetic Sprint Triathlon - May 9, 2010 (with Keri & Team Z!)

Wilderness Road Ride - May 29, 2010 (with Jim & Team Z!)

Capital Crescent 5K - Jun 6, 2010: Team CANCER to 5K

Survivor Harbor 7 - Jun 13, 2010: Team CANCER to 5K

Mussleman Sprint Triathlon - Jul 10, 2010 (with Team Z & KERI!)

IronGirl Columbia Sprint Tri - Aug 22, 2010 (with Heather!)

Beach2Battleship Half Ironman - Nov 13, 2010 (with Team Z!)

So here it is in all it's glory - with ONLY 4 OUT-OF-STATE races (MD & WV do not count as "out of state" in my mind....) this season - I think it's the smallest race calendar I have had since I was diagnosed with Melanoma in 2005.

What can I say....I like to stay busy! And busy will help me keep my jeans in check!

Life is Good! Live STRONG!

Do as I say NOT AS I DO...

OH.MY.UGH!

Again, I offer advice to my fellow triathletes and budding endurance junkies...

If you take a siesta from training after your first Ironman - say about 8-9 weeks and you jump back into training: THINK TWICE ABOUT DOING TWO WORKOUTS IN ONE DAY ON YOUR FIRST DAY BACK! Cause you will be very, VERY TIRED by the end of the day....

Yeah, I know ...D'OH! But I felt GOOD after 1700 yds with Team Z at the pool at 5:30AM yesterday morning and my husband was heading to the RECenter just a mile from our house for his evening workout so I just figured I would go with him and get in a nice easy 5K run on the treadmill.

NOTE: There is nothing "easy" about 5K when you have not been running steadily in about 8-9 weeks. You will suffer.

Here is the funniest part of the whole mis-adventure. I didn't EAT enough for a double workout. I should have had a small snack of fruit before I left for workout #2 but about 2 miles into my 3.1 mile SLOG on the treadmill, my stomach began to protest. LOUDLY and without any thought to how embarrassed I would be to be making such sounds in public!

One good side effect of this WORKOUT FIASCO...Dinner was VERY TASTY and I had no problems FALLING ASLEEP at the end of the day.

Only ONE (1) workout planned for today...and I already have an apple ready to snack on in prep for the workout.

Life is GOOD! LiveSTRONG!

Inertia is threatening to overtake me...

Take my ADVICE: When you spend a year training for an Ironman-distance triathlon and the race has come and gone. Feel free to take 2-4 weeks off to relax and chill then then GET BACK TO THE BUSINESS OF WORKING OUT!

Even if you don't have any intentions of doing an Ironman the next year; (as is the case for me...) you'll feel much better if you roll right back into the routine before "inertia" settles in.

It's been 8 weeks since Beach2Battleship and with the exception of a few random runs (mostly in the form of races), I have fallen off the "TRAINING" bandwagon in a big way and now I am looking at "6 weeks to the Myrtle Beach Half Marathon." (and about 9 weeks until the Disney Princess Half Marathon.) I'm not expecting any PRs this early in the year, I'd be happy to finish both races with a smile on my face and the feeling that I am getting a good start to the new training season.

Speaking of "NEW TRAINING SEASON" - What exactly am I going to do in 2010. Well after the whirlwind that was 2009 - Getting Married and training TWICE in one year for Ironman - I'm going to settle for a more low-key year. I think I have earned that - LOL.

2010's focus is going to be on my overall FITNESS and WELL-BEING with some dedicated refocus on the CANCER to 5K program.

FITNESS:

My TRI season is going to consist of Sprint-distance races for the Spring season with Team Z while I get in the necessary bike miles so that Jim and I can enjoy BIKE VIRGINIA this coming June. (5 days of long distance cycling)

Summer will be all about Columbia IRONGIRL with Team FIGHT!

Then come the fall; I'm seriously considering a HALF IRONMAN (70.3) distance race - maybe returning to Beach2Battleship with Team Z in November to do either the HALF or relay a FULL-distance *Z Team* (or a FULL-distance *SISTER TEAM*...depending on what's going on with her race schedule and life in general....)

I'm only registered for races through August (Columbia IRONGIRL) so that is keeping me *honest* and keeping my schedule open - as I promised I would do this year.

WELL-BEING:

For all the training and wedding-prep in 2009; when all was said and done - I ended the year on the *up swing* with regard to the scale. Having always struggled with my weight, I'm committed to being more focused this year on preparing and eating healthy meals for myself and Jim. This is a big departure from the usual "diet to train - slim down for the race season - slack off in the winter" routine that we fall into. I'd really like to find a true balance with my body and after 10 years and thousands of training miles - it finally sunk in...

It's all about the FOOD.

So this year I am learning how to prepare and cook our meals and how to eat cleaner, less processed meals. Because after 10 years, the truth is that I have learned that it's not just calories in vs. calories out - it is about what kind of foods you are eating.

So we are moving away from the quick-fix, easy meals and moving towards a big lifestyle change. It won't be easy or fast but in the long run, both Jim and I will benefit from the changes. I'm lucky to be married to somebody who not only supports my crazy fitness goals but is supportive of my well-being and willing to try new things. This kind of change would be very difficult otherwise. I'm one LUCKY lady!

CANCER to 5K:

The CANCER to 5K program is going into it's 3rd FULL YEAR (so exciting!!!!!) and this year I am really hoping to push awareness of the program to the next level both locally in the Northern VA/DC Metro region and in the Howard County/Baltimore, MD region. There is alot of outreach and networking for me to do this year with the local cancer support groups and hospitals. I'm really going to be stepping out of my comfort zone but I know it needs to happen so I am excited(and a little scared...) to get started!

I'd really like to bring in some more new runners to our VA team this year and there are plans to expand the program to include a second training group in MD, which is very exciting! We are also in the process of planning a month-long ART SHOW with will include a SHOW OPENING/ FUNDRAISER in early April - so that is keeping myself and several dedicated volunteers very busy right now. Add to that that the Spring Training Group will start in Mid-March and things are BUSY (in a good way!)

Personally, I am considering taking a big step and doing the training to get my Level I Running /Coaching Certification and possibly a Personal Training Certification so I can take some specific courses as a Cancer Exercise Trainer in the next 2-3 years. Increasing my own personal knowledge of running and coaching and staying on top of the most recent research with regard to "Cancer and Exercise" seems like a logical next step.

Looking over my list now, these goals; along with my full time career, my new marriage and all the "unknowns" that are bound to pop up; are more than enough to keep me busy in 2010.

But it all needs to start with a simple run...and I'm suddenly feeling the urge to lace up my Brooks Adrenalines and get a little fresh air....

Life is GOOD! Happy New Year! LiveSTRONG in 2010!!!

Win some AWESOME Runner GOODIES and SUPPORT CANCER to 5K!

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http://runfastermommy.com

To soon to say "GoodBye" ...

Shawn Felty: great friend, cancer survivor and colon cancer advocate

I am numb and still not really able to accept the reality that another wonderful friend and teammate of CANCER to 5K has gone...

HE'S TOO YOUNG FOR THIS!

I could wax poetic and try to find some elegant words but frankly, I'm just too damn angry and sad. THIS IS NOT OK!

I had the opportunity to be a small part of Shawn Felty's very BIG and WONDERFUL life and have the privilege to call him a friend and teammate. I hardly feel like I can pull together the words to describe Shawn.

Shawn was the guy who knew everybody and who everybody liked. He was the "glue" that bonded people together who would probably never have met otherwise. He was ENTHUSIASTIC, ENERGETIC and SO IN LOVE WITH LIFE. (and PITT ALUMNI Baseball - LOL) He was a downright SPORTS FAN and was set on maintaining his fitness no matter what was going on with his health and that is what brought him my way.

Shawn was also ROLE MODEL and SPOKESMAN for Colon Cancer Awareness from the moment he was diagnosed. In 2008 at the Scope it Out 5K in Washington, D.C. Shawn encouraged his friends to come out with him and join Team NEVER FELT BETTER and ended up fielding the TOP FUNDRAISING TEAM in the event and the team placed 3rd Overall and Shawn walked the 5K event in 65:33.

In Fall 2008, Shawn joined CANCER to 5K to train with us. He was still in the midst of active chemotherapy but he was also still VERY ACTIVE with his Alumni Baseball Team and joined our group to help him regain and maintain his fitness. In November 2008, Shawn, along with the rest of the CANCER to 5K Fall 2008 Team, earned his CANCER to 5K Medal at the VA RUN Turkey Trot in a time of 36:56. While the competitor in Shawn was a little disappointed in his finishing time, he was still might proud of his accomplishment and celebrated by completing his chemo just a few weeks later.

Jessica T., Shawn F., Katy S., Denny C. and Andrea H. - post-race pride!

In 2009 , again with Team NEVER FELT BETTER, Shawn RAN the 5K race in a very respectable 33:02! (although he would tell you that was slow...)

In Fall 2008 when I first met Shawn, after he had joined the CANCER to 5K team, he told me about a calendar that he was hoping to be part of - the ColonClubs "COLONDAR" which featured young adult colon cancer survivors and their scars as a way to promote awareness and raise money and support for the Colon Club. Shawn's goal to be a part of the 2010 Colondar and to help raise awareness about Colon Cancer was a high priority to him and he really worked hard on putting on paper and in photographs, his story, hoping that he might be selected.

I am happy to share that Shawn was selected to represent MAY for the 2010 Colondar. It is no exaggeration to say the experience of shooting and being in the 2010 Colondar was life-altering for him. He made deep connections with some fellow colon cancer survivors that really changed the way he approached his survivorship and really stepped up and out from the role of cancer survivor to an active role as a colon cancer survivor and advocate.

Yesterday, the world lost a wonderful man but in reaching out and being chosen as MR. MAY 2010 - Shawn will continue to impact the lives of current and future colon cancer survivors.

Shawn, you will be so dearly missed. Rest in peace my friend. Thank you for showing us all how to LiveSTRONG and find joy and happiness in every single day.

LINK to SHAWN's MAY 2010 COLONDAR PROFILE