IN THE FLOW

The World Championship event was a wonderful experience overall. After the event, I found myself in a sort of energy lull. I really had little motivation to get back into my triathlon training. I just wanted to run. I have really missed my long runs from back in the days of training for marathons and half-marathons. I definitely did not have the desire to get back in the water. I had thoughts volleying back and forth in my mind of "maybe you should just accept that you'll never be a fast swimmer" vs. "I can master this swimming thing. It may take a lot more time and work--whatever it takes, however long it takes." I took a week and a half off of swimming. This past week when I went to swim practice I had a heart to heart with coach Buzz. Something happened in that moment. I got in the pool and everything started to click--I let go of feeling like I have to attack the water in order to swim fast. I did exactly what Buzz told me--"be long & stretched out in the water, imagine you are swimming through a tight tube." I did it! I was swimming faster with a fraction of the effort. I was so excited and I even think that coach Buzz was excited--I think he wondered himself if I'd ever get the hang of it. Swimming is an easy, free-flowing experience. I have been so motivated to swim and to master the technique further.

LESSONS IN LIFE

In addition to my great week of swimming, I got back in routine with the rest of my training. I started back with my regular core-strength training as well as a total body strength routine. I put more miles in with my running--oh how I love to run! Did not do much with the bike as I was awaiting it's arrival from Paris--if you missed the last entry, my bike got misloaded in Hawaii and ended up in Paris, France instead of Nashville, TN. Nonetheless, I had made my plan and I was working my plan with my goals in clear focus. As noted on my race calendar, today was the McMinnville 1/2 marathon. The plan was for this to be my benchmark race since it's been a while since I've raced longer distances. Then I'd shoot to have a phenomenal P.R. in the Memphis St. Judes 1/2 marathon on December 3rd. Today was the perfect day for a race--overcast, a little chilly, but not cold--my favorite race conditions. I got up at 4:30 AM and had my Pre-Load shake. My friend, Liz, picked me up and off to the race we went. On the way we talked about our plan for the race today. We both talked about it not being a go-all-out race, just more of a training run. I should have known better. I'm a racer--get me in the environment and the mindset shift. When I walked into register and found out that there were less than 150 people running this race I knew I was here to race. I told Liz--"I think we're going to do real well today." Her reply, "we're staying for the awards ceremony." At the start-line, it was apparent that this was not going to be a very competitive field of races. I knew I was setting out to take 1st. I had a great start, great pace, was in my rythmn, feeling good, singing my happy songs and enjoying the beauty of the course (oh how I love the beautifuly fall colors). I was at about mile 5 feeling like a champ and the next thing I know I'm going down -- I hadn't plan to kiss any pavement today, but that's exactly what happened. I do not know what happened. I could have tripped on thin air, I could have come down on a piece of loose gravel, I could have just come down on my foot wrong, the racemeister could have played the invisible rope trick--who really knows (only the Man upstairs I suppose). I didn't stay on the ground long-remember I had a race to win. I get up thinking what in the world just happened. Of course, other runners are asking me if I'm ok--"sure I'm fine, just tripping over my own feet." I took a step to get back on track and that where it all ended. PAIN!!! I knew I wasn't going to just walk this kink out. Something was not right. I started walking towards the traffic cop about 1/2 mile ahead. With every step the pain was screaming at me and it was really only getting louder. I got a ride back to the race site by a volunteer, only after turning down the opportunity to take a ride in the Ambulance to the McMinnville hospital. If any of you have been to McMinnville you'll understand exactly why I made that decision. Plus, (inside joke w/ all my racing friends) ambulance rides = automatic DQ (disqualification). Back at the race site, the medic carefully took my shoe off, despite my hesitations. Oh boy! That told the story. A massive goose egg on the side of my foot. The medic said, "well, young lady, I cannot diagnose anything, but I've seen enough to say I think you've broken your foot. You'll want to get yourself to the hospital here shortly." Hooray! So I sat there in the now freezing cold with an ice pack on my foot. I had the pleasure of watching the first, second, third, ... runners cross the finish. And I easily could have been the first female to cross the finish line and that was my plan. However, what I've learned is that anything can happen to anyone on race day. There is just no guarantees and no taking any of it for granted.

Liz, is an amazing friend and after she finished the race, she got me in the car and we headed for hospital in our neck-of-the-woods. We both felt much better about that. I went through the routine at the hospital and was very blessed to be put on the "Fast Track Treatment Plan" -- isn't that fitting! X-rays showed a definite fracture and of course, not just an ordinary fracture, a rare fracture called a Jones fracture which requires surgery. They put me in a cast, gave me crutches and told me at least 10 times NO WEIGHT BEARING WHATSOEVER, absolutely no weight bearing at all. Ok, I get the picture. I will meet with the ortho surgeon on Monday and schedule surgery from there. I owe a HUGE thank you to my dear friend Liz who was an angel through this whole ordeal. I truly have been blessed with the greatest of friends and family.

I have been in a state of immense gratitude since the accident. In addition to the gratitude I feel for my loving friends and family. I am grateful that I don't have stairs at my home. I am grateful that I own my own business and that I work from home--I can work in my PJ and not have to fuss w/ make-up and my hair. I am grateful that I have a very orderly, functional home and home-office -- Thank you Emily!! I am grateful that my conference in Cancun this next week was postponed til 2006 due to the hurricane. I am grateful that my injury is not somehow worse. I am grateful that I am not in any pain and only mildly uncomfortable (the pain only occurs w/ weight bearing and movement of my foot). I am just grateful for life--I love my life. I am even grateful for these type of challenges and the lessons in life. I've been contemplating what lesson the Lord would have me learn from this--here are some of what I've come up with: it is not always about my agenda--he's really the one in charge. I may be blessed w/ great athletic talent--perhaps I should be more humble in my talent--I was not being very humble this morning about my intentions to win. Perhaps it's just time to slow down for a little bit. Perhaps it is an opportunity to focus time and energy on some other priorities. I know there are countless opportunities in this unforuntate occurence. For with every negative there is an equal or greater positive. And only after the rain comes the rainbow. I am looking forward to having some time with my sweet mother who is flying in to assist me through this next week. Thank you to everyone for your love, support, prayers, and positive energy in my behalf. I feel it, I receive it and it means more to me than you know.

Stay tuned in -- I've got lots of time to write these days.

I am now back in Nashville. I had quite an adventure on the way back home--if it's not going to be an adventure, I don't want to do it. My last day in Hawaii I was spending time with my friend Ty who lives in Hawaii--he was showing me the North Shore of Oahu which is absolutely spectacular. His little pet bird, Petey, who came on the drive with us decide to go to the bathroom on my jeans, which required that we had to stop on the way to the airport to change my clothes. We were running just a little behind schedule and were rushing to the airport and got there right at about 1 hr before my flight left. My bag boy was taking a bit more time than I realized and I was not paying attention to time. So I finally got up to the check in and the girl tells me I cannot check in because my flight leaves in 15 minutes--uuuugh! They put me on a later flight which required that I fly all day on Wednesday, as opposed to getting home Wednesday morning. I eventually made it home, no big setback, however my bike did not make it home. Two days later, I still had not heard from the airlines. I just got off the phone with them and guess where my bike ended up? Can you say Paris? Yes, Paris France. It is now on its way back to Nashville. I am realizing how involved traveling for triathlon can be. When I used to just compete in running all I had to have is my running shoes which are packed in my carry-on or suitcase. Nonetheless, I love being a triathlete, as well as a runner.

Next week, I start my winter conditioning and training. I'm getting so excited to get back into the gym lifting weights, doing more plyometrics and core conditioning, and doing some serious base building with cycling and swimming, and speed work with running.

I'd like to send a special thank you to my dear friends who really assisted me this past week with my triathlon. Ty Coughlin--thank you for being my biggest fan at the race and for being a super cameraman. Emily Smith--thank you for assisting me in getting to Hawaii w/o a hitch and a huge thank you for my beautifully newly decorated home--what a gift to come home to. Mom--thank you for your love and support every step of the way.

I did it! I completed my first World Championships and it was an awesome experience. I am continuing to learn so much at every race.

Race Day:

It was a gorgeous day for a race here on Waikiki beach. Just before my group got in the ocean to start the race a beautiful full rainbow appeared and stretched itself right over the ocean. Then there was the swim--wow! This was my first mass start. These women are animals. Talk about kicking, pulling pushing. I made it through without getting kicked in the face, so I feel great. The swim was very challenging for me. The girls all blew past me and I just kept talking to myself about the fact that I was the fastests swimmer leading the pack. Then the white caps overtook me (these are the women in the next age group that started after my group). I still kept focused w/ my positive self-talk, yet it was not easy to do. I learned that I have got to spend more time swimming, more time mastering technique, and practice more ocean swims prior to ocean competition.

Then there was the bike. I had the most fun on the bike. I was playing some great movies in my mind about winning the gold medal in the Olympics. I even made myself laugh a couple of times. I felt like I had a pretty strong ride, although my race results do not show it. What I learned is that for what ever reason I do really well on hilly courses and I deserve to spend more time on my bike hammering it out on flatter courses in preparation for flatter race courses. Fortunately next year at Nationals and Worlds we'll have plenty of hills on the courses.

The run was interesting. I am so proud of myself for pushing through as hard as I did. I was in some serious pain. I apparently had drinken too much fluids on the bike and it was sitting in my stomach like a tank. So for the entire run (6.2 milles) I felt as though I had someone punching me in the stomach and then I got this sharp pain through my back. Despite my misery I kept up about a 7:50/mile pace. I was still able to kick it in at the end and sprint the finish line.

I finished the race with a 2:40:00. So I didn't hit my 2:22:30 goal--that just means that this was not the race for me to achieve that goal. I am resetting the goal and you better believe that my next triathlon goal is a 2:22:30! When it was all said and done, I gave it my very best!

Where do I go from here: Today I am jumping on my bike and riding up to the Northshore of Oahu to visit some friends and play in the sun now that competition is over. I'll train easy this week and then come Monday of next week--I'm back into focused training. I've got a National Championship to win in July.

I am about 12 hours away from race time. The excitement is building by the minute. Today I got up at 6AM and went for a brief swim to get a feel for how the water will be that time of the morning. I then ran for a brief 10-15 minutes--my legs were feeling a little fatigued as a result of the massage yesterday. Then I took a easy relaxing ride on my bike along the coast and was mentally creating my perfect race. My head began to really ache during my ride--I know that means my neck is out of alignment because that is the ONLY time I get headaches. So I ran up to the Team USA medical office and Dr. Mike, the chiropractor, readjusted my spine and did some recovery massage on my legs. His recommendation for today is ice packs on my low back and both calves as well as another ice bath tonight--OH! Yeah!!.

Today's agenda included a Team USA meeting, putting my bike in the trasition area, packing my transition bag, eating well, resting, and feeding my mind with only the most positive input.

Feeding The Body And The Mind

What do I put into my mind the day before a race? I put the same things into my mind that I do on every other day of my life. I read my scriptures first thing in the morning, I listen to my Beyond Freedom CDs, I listen to my pre-race music Rascal Flatts "Feels Like Today"--this is the CD I play every morning at 5AM on my way to swim practice, I read inspirtational books.

What do I put in my mind the day of a race? Tomorrow morning before the race I will begin my day with prayer as always. Then I'll take quite time to visualize and meditate and then pump myself up to maximum with Beyond Freedom and Rascal Flatts.

What do I put in my body the day before a race? I pretty much put the same things into my body the day before the race that I put in any other day. My typical daily food intake includes the following: I have a supplement routine which includes 4 ounces/day of Tahitian Noni Juice, Juice Plus vitamin/mineral supplements, glucosamine/chondroitin, Udo's oil -- essential oil blend. I eat all whole grains including ancient grains such as kamut, spelt, amaranth. I eat lots of fresh fruits and vegetables. Small amounts of chicken, fish, tofu, and lots of legumes. I consume some dairy--as long as it is organically produced. I also consume dairy alternatives such as almond milk, oat milk, soy milk, and other plant based milk products. I use some nutrition bars such as Clif bars or Odawalla bars--I prefer these b/c they are organic. When I'm traveling with my business or for competition I bring a lot of foods with me and/or purchase foods at the local market--that way I can stay with my daily eating routine. So the day before a race it is important to eat high carbohydrate foods, moderate protein and some healthy fats. Hydration is mucho importanto--lots and lots of water. I also include some salty foods like pretzels to keep a proper electrolyte balance, since I'll be losing a lot of salt with all the sweating on race day.

What do I eat the morning before a race? Well, this took some trial and error and some very uncomfortable races to figure out what works for me. Thank goodness for OS Performance Nutrition! I have now found what works for me. When I first wake up I'll drink water and take a couple swigs of Noni Juice. Two hours before race start I drink a packet of OS Pre-Load--usually vanilla or chocolate. During the race I consume water and OS Endurance or OS Sprint. After the race I am usually not feeling like eating anything for at least an hour. So when I remember to bring it with me--I drink an OS Re-Load. When my appetite finally kicks back in, I usually just feel like eating fruit for the first little bit. One of my favorite post race foods is PB/J on Great Harvest Wheat bread.

Thank you to everyone who has sent me emails and called to wish me success. I absolutely receive all of the positive energy and love you send. Today I have felt incredibly loved and supported. Thank you from the bottom of my heart. REMEMBER to tune into www.triathlon.org tomorrow (Sunday Oct 9th) to get coverage of the race and I'll be updating you here on journeytothegold by Monday morning at the lastest.

I'm off to eat my pre-race dinner, take an ice bath, and tuck myself in early. I've a personal record to set tomorrow morning!

Only one day left til the big race. I am as physically prepared as I can be, the only thing left now is to make sure I am mentally prepared. What goes into mental preparation? Daily visualization of my perfect performance, setting the goal to writing, positive mental self-talk or affirmations, plenty of sleep the days prior to the race (this is important physically and mentally).

Today I had my last big practice day--I did the swim course today and felt better in the water than yesterday until I got washed up on top of the reef--fortunately I was able to get off--oh the adventures! Other than that mishap and the saltwater burning my throat--yes, I know you are not suppose to drink it, it was a good swim. Took an easy run right after. Then it was back to my room for lunch and a nap. After nap time, I had an hour massage and boy do I have some angry muscles. Next was an adjustment and muscle/fascia therapy from the team chiropractor. Later tonight I get to take an ice bath--sound fun doesn't it.

Race Day Strategy

I decided that I am going to focus on everything coach Buzz and I have been working on as far as technique -- although I may be tossed to and fro in the water I will imagine I am swimming in peaceful, calm waters. My self-talk I repeat to myself on race day is :

On the swim: "long and strong, fast as a fish, torpedo thru the water". I also sing to myself in the water--some favorite tunes are "row, row, row your boat" and "I am like a star".

On the bike: I am playing a movie over in my mind of me winning. I imagine the press conference after the race and I am surrounded by reporters and they are asking me questions like...."Melissa you have come into the triathlon world and dominated the women's division in record time--to what to you attribute your success?", "Melissa, you are without question the best female athlete in the sport of triathlon--what have you done to become the best in such a short time?" I also imagine I can hear the commentator talking about me while I'm doing the race and he says things like: "Ladies and gentleman, Melissa Guthrie is all around the strongest female athlete in this race today. Every athlete out there competing in multi-sport events has an event that is weaker than the others, not the case for Melissa Guthrie. She dominates the entire race from the swim, to the bike, to the run. She is equally strong in all three." Of course, I have to answer these questions--I have some great answers, but I'll let you all remain in suspense as to what they are. I also envision myself standing on the awards podium at the end of the race with a winners medal hanging around my neck. The bike segment is very fun for me because it is where I really create the outcome. I also sing to myself at times--my favorite tune right now is "break away" by Rascal Flatts.

On the run: Well, this is where I win the race every time. The run is my forte. I know I can get off the bike and absolutely fly for 6.2 miles. I pick off the other runners one at a time as I surge past them. My self talk is: "light and lean, fast as lightening", "little bit faster, pick it up, pick it up, little bit faster, pick it up, pick it up." My race strategy is to go out moderately fast for the first 2 miles, pick it up the second 2 miles, and then kick-it into high gear the final 2 miles and then my absolute favorite part of the race in my grand finish--the instant that I spot the finish line I kick it into a full-on sprint. I cross the finish line like a roaring lion, throw my hands in the air with victory having given every ounce of effort possible.

My goal for the race on Sunday is to set another personal record: I have a goal of 2:22:30.

Tomorrow I'll go out for an easy swim and short bike ride to loosen up and then rest the remainder of the day and eat plenty of high energy foods. We have a team USA meeting in the morning and then we put our bikes into transition area in the afternoon.

Exciting stuff!! Just found out that you will be able to tap into the race from wherever you may be in the world by going to www.triathlon.org. You'll get to watch me cross the finish line live and that clip will be available forever under my personal profile on www.triathlon.org.

Yesterday was an awesome day. It began with some phenomenal coaching from two amazing individuals, Brent Payne and Shane Krider, and although the coaching was not specific to my race this weekend--I was so supercharged that I went out and had an incredible training day. Road the bike course like a rocket--fast, strong, and on fire. Then I went for a run to practice the run course--I was flying! Next, I jumped in the ocean to get a feel for the newness of an open water swim in the ocean--WOW! All of that technique work I've been so diligent on practicing everyday at swim practice back home goes out the window when swimming in the ocean. I felt like a little ship being tossed to and fro in the massive waves of a storm. Although, the water was really pretty calm--that is what it felt like. I spoke with a 20 year triathlon veteran, Connie, who was a competitive swimmer and she said that when it comes to ocean swimming, you just keep swimming and don't stress about technique and keep yourself moving in the right direction.

Yesterday evening was the Parade of Nations. It was cool to hear all of the countries represented--countries I'd never even heard of before. And of course, the USA carried the torch with 625 athletes. I'd like to thank my friend and camera man Ty Coughlin for coming from the North shore to be part of my support team.

Today I'm off to do another quick ocean swim and brief run. Then it is time to relax with a massage and a nap.

Aloha! I am here in Hawaii gearing up for the big race on Sunday. I am staying in a hotel right across the street from Waikiki beach. I have an ocean view and each morning I have breakfast overlooking the ocean. Paradise for sure. Today I had many adventures, the first of which was to reassemble my bike which had to be dissassembled to put in it's suitcase. Yes, my bike has it's very own suitcase. I was proud of how well I did on my first reassemble--practically perfect. Then I went out to ride the bike course--wow! talk about some wind. I was getting blown all over the road. Tomorrow we have a team ride and run and I'll most likely take a swim in the ocean to get used to the water and waves. Tomorrow night is the Parade of Nations--the USA is going to have quite the presence this year with over 600 athletes here competing. I am so honored to be here representing the US amongst the top athletes in the world.

Looking Ahead:

National Championships July 2006 in Kansas City, Missouri

World Championships September 2-3 2006 Lousanne, Switzerland

I am 7 days away from the biggest race of my career so far, the Triathlon World Championships in Honolulu. I leave for Hawaii on October 4th and the race is on October 9th. I am extremely excited about the opportunity to compete at the championships so early in my triathlon career--this will only be my 4th triathlon ever! I am eager to learn from the elite triathletes at this event so that I know what it will take for me to win at the World Championships in 2006. To keep tabs on the race here are some websites to tap into: International Triathlon Union www.triathlon.org ; Triathlon World Championships www.honolulu2005.com ; USA Triathlon www.usatriathlon.org.
Thanks to all for your support.

The World Championships will be the final race of my triathlon season for 2005. I will continue my training throughout the winter focusing on conditioning and building strength for my 2006 season. I will be competing in running events throughout the winter. I plan to run a half marathon on Oct. 22, 2005 in McMinnville Tennessee. I will run another half-marathon in January 2006. Just for fun I will most likely run a 5K on Thanksgiving and New Year's. My goal is to finish out 2005 having run a personal best 5K of 20:30. I just ran the Shelby Bottoms Boogie 5K on September 24, 2005 finishing with a personal best of 21:03 and taking 2nd place female overall.

2005 has been my most stellar race season ever. I have set personal record one after another and have taken home an award from all but a few races. I never knew winning was so much fun! Now I enter every race expecting to come home with a top 3 or top 5 award.

The following are my 2005 Racing Results:
P.R. = Personal Record

April 30: Country Music Marathon
Nashville, TN
Finish Time: 3:42:42 P.R.

May 22: Memphis in May Triathlon
Memphis, TN
Finish Time: 2:37:57 P.R.
Qualified for National Triathlon Championships at my 1st triathlon ever!

July 4: Cadillac Firecracker 5K
Brentwood, TN
Finish Time: 21:15 P.R. Division Place: 3rd

July 17: Chattanooga Waterfront Triathlon
Chattanooga, TN
Finish Time: 2:32:53 P.R. Beginners Division: 1st female overall

August 12: National Age Group Championship Triathlon
Kansas City, MO
Race cancelled due to weather
(Hooray! automatic qualification for World Championships)

September 5: Franklin Classic 10K
Franklin, TN
Finish Time: 44:05 P.R. Division Place: 1st!!

September 5: Franklin Classic 5K
Franklin, TN
Finish Time: 22:30 Division Place: 3rd

September 11: Music City Triathlon
Nashville, TN
Finish Time: 2:32:47 P.R. Division Place: 4th

September 24: Shelby Bottoms Boogie 5K
Nashville, TN
Finish Time: 21:03 P.R. Overall Female Place: 2nd

October 9: Triathlon World Championships
Honolulu, Hawaii