I just finished my biggest week (16 hours 7 minutes) which consisted of 4.5 miles swimming, 168 miles biking, and 17 miles running and today I feel GREAT!
I worked Monday through Thursday last week since it was my standard Friday off. Perhaps this made it a little easier to get all my training in, but with sunset coming so much earlier, it’s getting more challenging to get time on the bike. This week I rode 1.5 hours on Tuesday, half of which had to be done on the trainer because it was dark. Wednesday I rode 2 hours after work before it got dark but didn’t get the full 2 hours 15 minutes my coach had scheduled for me. Friday morning though made up for that, more in a minute, but first…
I had a long swim on Thursday evening. A 4500 yard easy swim in the pool with 1000 warm-up of free, pulls, kicks, and drills. The main set which consisted of 12x150 pulls with 20s rest and 12x100 as 50 skull, 50 free with 15s rest. A cool down of 10x50 choice. It took me quite a while to do this work out since skulling takes forever! It’s good, don’t get me wrong. It’s helped me tremendously in developing a good feel for the water and keep high elbows. 600 yards of it though takes almost 20 minutes. Anyway, after getting out of the pool at 8:40pm and eating dinner I was off to bed so I could get up early for my long bike ride.
My long ride was up the coast. I had 4 hours 15 minutes scheduled followed by a 30 minute run. I started off feeling really good. I kept a comfortable pace and around 1:30 in, I inserted my first of two 15 minute intervals at the power my coach wanted. It felt a little harder than I had expected, but sometimes it just takes a little to settle in. I finished, and felt ok, but not really strong like I had wanted and am used to. I recovered for about 10 minutes and then set into my second 15 minute interval. It was also ok, but during my recovery from it, I wasn’t feeling recovered. I thought I just needed to add in some extra spin time and I would be fine. It was now about 2 hours 45 minutes in and I just wasn’t recovering. My stomach ached and overall my body just felt off. I was still almost 2 hours away from my start point. I was starting to think about who I could call to come pick me up. I was supposed to do 3 intervals, but skipped the third one for obvious reasons and just took it easy all the way back to my car. My 4 hr 15 min ride turned into 4 hour 30 minutes.
I thought for sure I would just collapse on the grass when I got back to the car, but it was time to run. I had stopped to pee sometime on the way back and was feeling a bit better, thankfully. So I set off for a 30 minute run. It went well! Much better than last week when I had ridden too hard and couldn’t run for even 15 minutes.
I pondered throughout the day on what went wrong. Why had my ride fallen apart so suddenly after 2.5 hours. What I finally realized was I just needed more food. After a long swim like the one the previous night, I need lots of calories to recover from that effort and move on to a long effort like a 4+ hour ride. It was yet another learning experience for me.
Monday, September 21, 2009
Tuesday, September 15, 2009
Becoming Speedy
Saturday I did the longest bike ride I have done since IMAZ last year. Actually, each week I do the longest ride since then as I am adding more time to my long ride every weekend. This weekend was a little different though.
I have been doing my long rides on Sunday while working on completing long runs since I’ve struggled with running so much this season, but alas the runs are becoming “easy” and now I’m back to the long Saturday rides typical of most triathletes’ training. This change brought about 1 change for me, lots of cyclist on the roads.
Cyclists seemed to be out in masses! But I was out alone on my 4 hour ride having a blast. The weather was perfect and with all the people, there was rarely a stretch of road that I was really alone. It was very similar to a race. You pass a few people, say hello, then keep up that strong steady pace.
The biggest difference for me with all the people on the road was how many of them I was passing and how very few were passing me. This was a GREAT feeling. I’ve been working so hard in my training and the results are clear and very exciting. I’m so used to being passed like a sitting duck over and over, all day long, by young people, old people, boys, girls…everybody! Today though, I was tearing up the road! With all the stop and go from lights and stop signs, etc, I still averaged a full 18.0 mph for 4 hours, covering 72 miles. The total elevation gain was ~2300 according to my Garmin.
I’m feeling really good about my training so far. I still have a ways to go (like 40 more miles), but that’s ok. I still have 10 weeks! Oh…and then I have to run…hummm. I guess I need to work on that part ; )
I have been doing my long rides on Sunday while working on completing long runs since I’ve struggled with running so much this season, but alas the runs are becoming “easy” and now I’m back to the long Saturday rides typical of most triathletes’ training. This change brought about 1 change for me, lots of cyclist on the roads.
Cyclists seemed to be out in masses! But I was out alone on my 4 hour ride having a blast. The weather was perfect and with all the people, there was rarely a stretch of road that I was really alone. It was very similar to a race. You pass a few people, say hello, then keep up that strong steady pace.
The biggest difference for me with all the people on the road was how many of them I was passing and how very few were passing me. This was a GREAT feeling. I’ve been working so hard in my training and the results are clear and very exciting. I’m so used to being passed like a sitting duck over and over, all day long, by young people, old people, boys, girls…everybody! Today though, I was tearing up the road! With all the stop and go from lights and stop signs, etc, I still averaged a full 18.0 mph for 4 hours, covering 72 miles. The total elevation gain was ~2300 according to my Garmin.
I’m feeling really good about my training so far. I still have a ways to go (like 40 more miles), but that’s ok. I still have 10 weeks! Oh…and then I have to run…hummm. I guess I need to work on that part ; )
Monday, September 14, 2009
From the Shores to the Cove
I was standing there on the shoreline at La Jolla Shores looking out across the choppy water to the Cove. I had swam from the Cove out past the ¼ mile buoy, then to the half mile buoy, stopped and asked around for a buddy to swim longer. I found a willing body and we ventured off toward the Shores, about another half mile.
I stood there remembering the first time I had stood in that spot almost a year and a half ago. I had just moved to San Diego and had IMAZ looming a few weeks away. I knew I needed to be there, but the water was cold, a brisk 56ish degrees, and I really wasn’t excited to be freezing.
The swim leader announced there would be a group heading over to the Cove and I thought to myself, people don’t really swim ALL the way over there. They must just swim in that direction. Either way, I opted for the 500m-ish beginner swim and even that seemed like a lot to me on that day. It wasn’t the distance, it was the cold. Putting my face in the icy water for the first time literally took my breath away. I was so happy to finally have that swim behind me. I came back the next week and did it again and it was only slightly better. And that was it. That was my open water preparation for the April IMAZ race last year.
My how a year changes everything though. Most weeks I get a long open water swim in, usually 1.5-2 miles and this week was no different. I swam from the Cove to the Shores lifeguard shack and back. So now I know when people are standing on the beach at the Shores and say they are going to swim to the Cove, they really do, because now I do it. The added bonus is, it’s still warm enough to go without my wetsuit. How wonderful it is to be free!
I stood there remembering the first time I had stood in that spot almost a year and a half ago. I had just moved to San Diego and had IMAZ looming a few weeks away. I knew I needed to be there, but the water was cold, a brisk 56ish degrees, and I really wasn’t excited to be freezing.
The swim leader announced there would be a group heading over to the Cove and I thought to myself, people don’t really swim ALL the way over there. They must just swim in that direction. Either way, I opted for the 500m-ish beginner swim and even that seemed like a lot to me on that day. It wasn’t the distance, it was the cold. Putting my face in the icy water for the first time literally took my breath away. I was so happy to finally have that swim behind me. I came back the next week and did it again and it was only slightly better. And that was it. That was my open water preparation for the April IMAZ race last year.
My how a year changes everything though. Most weeks I get a long open water swim in, usually 1.5-2 miles and this week was no different. I swam from the Cove to the Shores lifeguard shack and back. So now I know when people are standing on the beach at the Shores and say they are going to swim to the Cove, they really do, because now I do it. The added bonus is, it’s still warm enough to go without my wetsuit. How wonderful it is to be free!
Thursday, September 3, 2009
Taking it off!
My wetsuit that is! Last Friday was the first time I had ever done an open water swim in the Pacific Ocean without my wetsuit. And I have to tell you…it was AWESOME! The water was so warm and it was just so nice being out there without neoprene hugging and restricting my every movement. My arms didn’t have to fight to propel myself through the water. It was simply magnificent.
I didn’t plan this by the way. I showed up a little late. People were already coming out of the water and I still have a 2 mile swim ahead of me. I was in a hurry to say the least! I grabbed my cap and goggles and headed down to the edge of the water. I stood there nervous about taking the plunge for the first time. I wondered if I had become too dependent on my floatation device (ie wetsuit).
Alas, a friend came out of the water and told me to go for it. So I waded in, put my head down and off I went. I stopped at the quarter and half mile buoys looking for swim buddies to join me for a longer distance. I found someone debating about going long, so I grabbed him up and off we went.
I had the best time swimming ever! And now, I’m excited to go back tomorrow and do it all over again!
I didn’t plan this by the way. I showed up a little late. People were already coming out of the water and I still have a 2 mile swim ahead of me. I was in a hurry to say the least! I grabbed my cap and goggles and headed down to the edge of the water. I stood there nervous about taking the plunge for the first time. I wondered if I had become too dependent on my floatation device (ie wetsuit).
Alas, a friend came out of the water and told me to go for it. So I waded in, put my head down and off I went. I stopped at the quarter and half mile buoys looking for swim buddies to join me for a longer distance. I found someone debating about going long, so I grabbed him up and off we went.
I had the best time swimming ever! And now, I’m excited to go back tomorrow and do it all over again!
Friday, August 28, 2009
Barb's Race Report
Since the beginning of the year, I knew I wanted to do Barb’s Race. The time was right, the location was “drive-able” and the race reviews were very good. So I signed up, conned a few others to do the same, 3 to be exact and off I went.
GETTING THERE
Fast forward: Wednesday, July 29, I worked a full day, then headed home, threw everything in the car and headed to Burbank to spend the night with my brother. We stayed up way too late and I woke up early, even with no alarm : ( I hit the road for a long drive north and all was well until just north of San Francisco when traffic came to a halt. The last 30ish miles of the drive seemed to take forever and I was ready to get out of the car after 400 miles!
At last I arrive at the hotel, get checked in, unload a few things and relax. This only lasts for a short time though. I needed to head out on the run course and spin out my legs. So after not even an hour, I’m suiting up and heading out the door.
RIDING THE RUN COURSE
More traffic. At last the run course. From some report I had read in the past I heard it was an out and back, 3 miles flat, 3.6 miles of upward rolling hills, back down the hills and onto the flat for the last 3 miles. Then I looked at the map, and read the description: 4.4 miles out on lap 1 and 2.2 miles out on lap 2. This is good, right? I could pull out after 8.8 miles if injuries were bringing me down. It was however, different than what I expected.
I set out on my bike. The first mile is flat. By mile 2 you have gone up a little roller, a steeper roller and rounded a corner on another small one. Just past this one is another hill that I think isn’t too bad and then it’s flat until 3.5 miles. At 3ish miles I turned off of Starr Rd and thought that I might be on the wrong road. There was what seemed like a monsterous hill that curved up so you couldn’t see the top. I knew that one would hurt. After making it to the top I begin searching for the turn-around point and find it less than 1 mile up the road. This course is going to be killer I thought.
I headed back to the car, happy I came out and rode the course. I finished with some stretching and the legs were feeling good. Now time to find dinner. I located my burrito shop where I would eat my pre-race meal tomorrow night, but couldn’t think about eating it tonight too, so I stopped a lady heading out of the burrito shop and inquired about a local Italian eatery.
WRAPPING UP DAY 1
She was so nice! We chatted for a few moments, and I repeated what I thought were the directions back to her to find her recommended eatery, obviously I was wrong so she insisted that I just follow her. She was headed that way anyway : ) Sweet! 5 miles down the road and several turns later, she pulled into the parking lot and gave a few item recommendations and off she went. The people of Windsor were already scoring high with me. After a fine dinner at Mary’s Pizza Shack (I think that was the name) I was off to bed.
STARTING DAY 2
Up and at them as soon as my little eyes opened, just before 6. I wait for breakfast to open in the lobby at 6:30, grab a bite, gather tons of stuff to head out for some swim, bike, run action; I also planned on driving the bike course, attending the pre-race meeting, picking up my packet and dropping off my T2 gear as T1 and T2 are located 15 miles apart : )
LAST WORKOUT BEFORE THE RACE
40ish minutes after heading out from Santa Rosa I arrive in Guerneville, the swim start and location of T1. The beach opens for swimming at 10am and I’m a little early, but not too much. After chattering with the other races, finally I dip into the water with my tri-shorts, sports bra, cap and goggles. The water felt a bit chilly at first, but not too bad. I could do without a wetsuit. Besides, my swim was short, just 10 minutes and who wants to dry out a wetsuit after a 10 minute dip. I hurriedly leave the water, head up and jump on my bike and pedal for 30 minutes; off the bike and onto the run for 10 minutes. Sweet! I’m done and my legs feel AMAZING! I’m ready to race : )
I eat a snack and drive the bike course. I start complaining about my butt hurting while driving the course. I’m not even to 40 miles yet. How’s that going to feel tomorrow while riding the course, ha ha ha. It’s going to hurt!
DRIVING THE BIKE COURSE
The bike course starts out flat after the short jaunt up out of transition. Actually it tends slightly downhill. The course takes a sharp turn at around mile 5 and drops down into this little neighborhood and I’m sure I’m going the wrong way, but the directions say I’m on course. After passing under River Rd, turn right and head up the first hill, which isn’t trivial. I mark this on the map to review later (although I never did).
Nothing too much else happens for quite some time on the course, a few rollers, but nothing substantial. I mentally note the approximate locations of the aid stations based on mileage. Chalk hill which is considered the worst climb on the course finally comes. It’s around mile 44. It starts with 2 small rolls up and then gets a bit steeper. It’s not as long as Torrey Pines, but Torrey repeats are definitely helpful for this one.
Over the hill is a fast descent and just a couple more rollers to the finish line : ) Thankfully the drive is over. I need to get out of the car. I need to eat. I need to get to the expo. So I Eat. Expo. Get bib. Pre-race meeting. Pick up expo freebies : ) Head to store to pick up final supplies. Dinner burrito for later! Getting tired and irritable. One more stop to pick up Ultima to put in my bottles on the bike for the race.
WRAPPING UP DAY 2 – PREPARING FOR THE RACE
I go to REI, because I know REI carries Ultima and it’s right across from my hotel. Apparently not all REIs carry this. I start the internal meltdown. I’m exhausted and have tons to do to prepare and I’ve completely screwed myself by not getting my powder in San Diego like I had planned. Across the parking lot is a Vitamin Shoppe. I go in, find several other electrolyte powders that don’t have sugars. They just have potassium, magnesium, zinc, etc. I buy a couple of varieties and decide one of them will do.
As I pull out of the parking lot to head to the hotel, finally, after a long day, I realize I don’t have anything for breakfast in the morning before the race. Sigh! More driving, hunting for milk to put over my cereal and bagels to snack on before the race. At last, it’s 7:00pm but I am back at the hotel.
Sit and eat dinner. My feet ache since I was running around what seemed like the whole planet trying to tie up all the loose ends. This is NOT good. But, I take a few minutes for a foot massage and I feel 100 times better. Now it’s prep time.
FUEL FOR THE RACE
I sit on the floor and carefully measure out the carbo pro, improvise a funnel from my cereal box to get the powder into my bottles. Open a new electrolyte powder, put a touch in a cup of water, drink it, decide it has to work. Nothing new on race day philosophy out the window. Ooops! I make the first bottle: 24 oz, 2 scoops carbo-pro, 4 small electrolyte packets, spring water. Shake. Taste. OMG it’s SO strong! Oh well. I’ll dilute it in the morning. Make second bottle with different flavor of electrolyte. This sounds like a 5 minute job, but it must have taken me 30 minutes or more. Uggg….everything I do takes me forever. I’m so slow!
More prepping. Put swim gear and T1 gear in bag for the morning. Layout warm up clothes. Put gel in flask to take a “swig” every 15 minutes while on bike. Pack up all other stuff and throw it in car to minimize my morning trips down as I’m checking out of the hotel before the race. Sleep finally around 10ish.
GOOD MORNING
3:21 up for no reason : ( I try to sleep, but it’s no use. I hear other doors closing and I know the hotel is full of Vineman racers heading out. Eventually I get up a little before 5. Start morning routine and put on my zinc sunblock, a task that takes me ~20 minutes I’m sure. I’m still looking for the reason it takes me SO long.
PRE-RACE BREAKFAST
5:58 arrive at bagel shop and wait for them to open at 6:00. Get 2 blueberry bagels, 1 plain, 1 with an egg. Oh and I had a big bowl of cereal before applying all that zinc. I’ve read that for long races, half IM to full, one should aim for 1200-1500 calories. I don’t know how many I ate, but it was a lot and I was tired of eating. I left half a bagel, it was just too much.
ARRIVE AT START
Arriving at the race site there were cars lining the road everywhere. Someone had told me there was a lot past the library that’s always opened for racers. I pay $5 to support the local sports program and park in the grass field. After loading all my bike fluids up: 1 full aero-bottle, 2 24 oz carbo-pro bottles and 1 24 oz water bottle, I’m ready. Air up the tires, grab the swim bag and head to the river. The full racers were in the water already swimming 2 laps of the course. Thank goodness I only had to do 1!
GETTING THERE
Fast forward: Wednesday, July 29, I worked a full day, then headed home, threw everything in the car and headed to Burbank to spend the night with my brother. We stayed up way too late and I woke up early, even with no alarm : ( I hit the road for a long drive north and all was well until just north of San Francisco when traffic came to a halt. The last 30ish miles of the drive seemed to take forever and I was ready to get out of the car after 400 miles!
At last I arrive at the hotel, get checked in, unload a few things and relax. This only lasts for a short time though. I needed to head out on the run course and spin out my legs. So after not even an hour, I’m suiting up and heading out the door.
RIDING THE RUN COURSE
More traffic. At last the run course. From some report I had read in the past I heard it was an out and back, 3 miles flat, 3.6 miles of upward rolling hills, back down the hills and onto the flat for the last 3 miles. Then I looked at the map, and read the description: 4.4 miles out on lap 1 and 2.2 miles out on lap 2. This is good, right? I could pull out after 8.8 miles if injuries were bringing me down. It was however, different than what I expected.
I set out on my bike. The first mile is flat. By mile 2 you have gone up a little roller, a steeper roller and rounded a corner on another small one. Just past this one is another hill that I think isn’t too bad and then it’s flat until 3.5 miles. At 3ish miles I turned off of Starr Rd and thought that I might be on the wrong road. There was what seemed like a monsterous hill that curved up so you couldn’t see the top. I knew that one would hurt. After making it to the top I begin searching for the turn-around point and find it less than 1 mile up the road. This course is going to be killer I thought.
I headed back to the car, happy I came out and rode the course. I finished with some stretching and the legs were feeling good. Now time to find dinner. I located my burrito shop where I would eat my pre-race meal tomorrow night, but couldn’t think about eating it tonight too, so I stopped a lady heading out of the burrito shop and inquired about a local Italian eatery.
WRAPPING UP DAY 1
She was so nice! We chatted for a few moments, and I repeated what I thought were the directions back to her to find her recommended eatery, obviously I was wrong so she insisted that I just follow her. She was headed that way anyway : ) Sweet! 5 miles down the road and several turns later, she pulled into the parking lot and gave a few item recommendations and off she went. The people of Windsor were already scoring high with me. After a fine dinner at Mary’s Pizza Shack (I think that was the name) I was off to bed.
STARTING DAY 2
Up and at them as soon as my little eyes opened, just before 6. I wait for breakfast to open in the lobby at 6:30, grab a bite, gather tons of stuff to head out for some swim, bike, run action; I also planned on driving the bike course, attending the pre-race meeting, picking up my packet and dropping off my T2 gear as T1 and T2 are located 15 miles apart : )
LAST WORKOUT BEFORE THE RACE
40ish minutes after heading out from Santa Rosa I arrive in Guerneville, the swim start and location of T1. The beach opens for swimming at 10am and I’m a little early, but not too much. After chattering with the other races, finally I dip into the water with my tri-shorts, sports bra, cap and goggles. The water felt a bit chilly at first, but not too bad. I could do without a wetsuit. Besides, my swim was short, just 10 minutes and who wants to dry out a wetsuit after a 10 minute dip. I hurriedly leave the water, head up and jump on my bike and pedal for 30 minutes; off the bike and onto the run for 10 minutes. Sweet! I’m done and my legs feel AMAZING! I’m ready to race : )
I eat a snack and drive the bike course. I start complaining about my butt hurting while driving the course. I’m not even to 40 miles yet. How’s that going to feel tomorrow while riding the course, ha ha ha. It’s going to hurt!
DRIVING THE BIKE COURSE
The bike course starts out flat after the short jaunt up out of transition. Actually it tends slightly downhill. The course takes a sharp turn at around mile 5 and drops down into this little neighborhood and I’m sure I’m going the wrong way, but the directions say I’m on course. After passing under River Rd, turn right and head up the first hill, which isn’t trivial. I mark this on the map to review later (although I never did).
Nothing too much else happens for quite some time on the course, a few rollers, but nothing substantial. I mentally note the approximate locations of the aid stations based on mileage. Chalk hill which is considered the worst climb on the course finally comes. It’s around mile 44. It starts with 2 small rolls up and then gets a bit steeper. It’s not as long as Torrey Pines, but Torrey repeats are definitely helpful for this one.
Over the hill is a fast descent and just a couple more rollers to the finish line : ) Thankfully the drive is over. I need to get out of the car. I need to eat. I need to get to the expo. So I Eat. Expo. Get bib. Pre-race meeting. Pick up expo freebies : ) Head to store to pick up final supplies. Dinner burrito for later! Getting tired and irritable. One more stop to pick up Ultima to put in my bottles on the bike for the race.
WRAPPING UP DAY 2 – PREPARING FOR THE RACE
I go to REI, because I know REI carries Ultima and it’s right across from my hotel. Apparently not all REIs carry this. I start the internal meltdown. I’m exhausted and have tons to do to prepare and I’ve completely screwed myself by not getting my powder in San Diego like I had planned. Across the parking lot is a Vitamin Shoppe. I go in, find several other electrolyte powders that don’t have sugars. They just have potassium, magnesium, zinc, etc. I buy a couple of varieties and decide one of them will do.
As I pull out of the parking lot to head to the hotel, finally, after a long day, I realize I don’t have anything for breakfast in the morning before the race. Sigh! More driving, hunting for milk to put over my cereal and bagels to snack on before the race. At last, it’s 7:00pm but I am back at the hotel.
Sit and eat dinner. My feet ache since I was running around what seemed like the whole planet trying to tie up all the loose ends. This is NOT good. But, I take a few minutes for a foot massage and I feel 100 times better. Now it’s prep time.
FUEL FOR THE RACE
I sit on the floor and carefully measure out the carbo pro, improvise a funnel from my cereal box to get the powder into my bottles. Open a new electrolyte powder, put a touch in a cup of water, drink it, decide it has to work. Nothing new on race day philosophy out the window. Ooops! I make the first bottle: 24 oz, 2 scoops carbo-pro, 4 small electrolyte packets, spring water. Shake. Taste. OMG it’s SO strong! Oh well. I’ll dilute it in the morning. Make second bottle with different flavor of electrolyte. This sounds like a 5 minute job, but it must have taken me 30 minutes or more. Uggg….everything I do takes me forever. I’m so slow!
More prepping. Put swim gear and T1 gear in bag for the morning. Layout warm up clothes. Put gel in flask to take a “swig” every 15 minutes while on bike. Pack up all other stuff and throw it in car to minimize my morning trips down as I’m checking out of the hotel before the race. Sleep finally around 10ish.
GOOD MORNING
3:21 up for no reason : ( I try to sleep, but it’s no use. I hear other doors closing and I know the hotel is full of Vineman racers heading out. Eventually I get up a little before 5. Start morning routine and put on my zinc sunblock, a task that takes me ~20 minutes I’m sure. I’m still looking for the reason it takes me SO long.
PRE-RACE BREAKFAST
5:58 arrive at bagel shop and wait for them to open at 6:00. Get 2 blueberry bagels, 1 plain, 1 with an egg. Oh and I had a big bowl of cereal before applying all that zinc. I’ve read that for long races, half IM to full, one should aim for 1200-1500 calories. I don’t know how many I ate, but it was a lot and I was tired of eating. I left half a bagel, it was just too much.
ARRIVE AT START
Arriving at the race site there were cars lining the road everywhere. Someone had told me there was a lot past the library that’s always opened for racers. I pay $5 to support the local sports program and park in the grass field. After loading all my bike fluids up: 1 full aero-bottle, 2 24 oz carbo-pro bottles and 1 24 oz water bottle, I’m ready. Air up the tires, grab the swim bag and head to the river. The full racers were in the water already swimming 2 laps of the course. Thank goodness I only had to do 1!
T1
T1 is located in a large gravel lot with astro carpet running the length on both sides. I find my rack, based on bib number and rack my bike along the edge, the best possible spot in transition. I lay out my supplies: bike shoes, socks, helmet, halo, water bottle, very small towel (a kitchen towel actually folded in half), bag to put wetsuit in for transporting to finish line. I wait to leave my glasses as I’m completely blind! I hang out for a while meeting with other cool TRIbal chics from San Diego, but alas it’s time.
SWIM
We pour ourselves into our wetsuits (with sleeves) despite the water temperature of 73. All the leaders coming out of the water had on full suits and I would too! The wave in front of us goes off and suddenly they are yelling 90 seconds until the purple caps start. Crap, that’s me! Hurry, jump in the water, no time to wait. And the siren sounds.
There’s a little bumping, but not too much. I’m swimming against the girl next to me quite a bit. I swim longer than usual before pausing for a quick breast-stroke to catch my breath and site. I continue, and underneath I notice it is quite shallow. I stand up and push off the bottom a few times, I think mainly because I could. I’m passing through the stragglers of the previous wave. I’m not being passed by any purple caps, I’m holding my space and plugging along. Just before I reach the turn-around I finally settle in. After making the turn-around, the current seems to be sweeping me down stream quite quickly! Wow! This is really nice : ) Soon, however that feeling fades and I find myself swimming left, then right. I just want to stay in the middle, but it’s not that easy. Oh well. The swim was uneventful. I pass some more white caps and toward the end, a couple of pink caps (the wave after me) come streaking by.
I jumped up and run up the ramp, hear Bobbie yelling for me (Thanks!) and hear the volunteers yelling there are wetsuit strippers. Sweet! I throw myself down and this guy grabs my suit and like a mad man pulls with one full motion as hard as he can, as long as he can and he hands me my wetsuit. This is the best!
I run along the carpet to the rack with the small red tree air freshener hanging from it. I had noticed it earlier in the morning and knew my bike was down at the end.
I have a slow-ish transition then head out on my bike.
BIKE
As I’m running towards the mount line, the girl in front of me dumps her bike trying to hand off her bag to friends. Just leave it in transition. They will bring your stuff to you at the finish line. Way better than taking the risk and dumping your bike like she did, losing fluids in aero bottles, etc. The guy beside her and directly in front of me was slowing down watching her, so I yell at him to keep going and don’t stop, which he did once he noticed I was behind him : )
I jump on my bike, in the easiest gear. Note, put your bike in an easy gear. I end up pedaling one legged a couple of times until I got clipped in. Then I leap from the saddle, pass those people running their bikes up and I’m off. Well, I should have been anyway.
I got off my bike 3 times in about 0.25 miles trying to keep my magnets from clicking. I’m angry. I rode my bike to transition and they were fine, why were they making noise now?!?! I fix the front. Jump on. Still noisy. I try again. No luck. The 3rd time I realize it’s my back magnet that’s out of line and I fix both of them, jump on. They are still clicking, but my computer and cadence, etc are all working!!!! Yeah. I’ll ignore the sound. I’ve lost enough time.
I settle in, get a sip to drink, hit a bump, loose my water bottle, oh well. I start passing people. Not too many, but very few are passing me. I turn to head up the first hill and watch a lady try and get on her bike, not sure why she was off, but she fell right over. Lesson here: if you are on a hill, don’t try and get back on your bike. Run it to the top. Walk it to the top. Just don’t try and get on the bike on the hill. You WILL FALL again and again.
I make it up the hill and start downhill and into the rollers. I leap frog with a few people for a while. I feel good and am having a wonderful time. I go through the first aid station and decide to get a bottle of Gatorade so I have it when I need it. It doesn’t last long though. I’m putting it in my bottle cage, slip, oops, it’s gone. Oh well.
I make it to the second aid station and get a bottle of water as I was directed from an old race report and squirt myself down, just cool off a little, even though I’m not terribly hot. I place the bottle in my rear cage, but the bottle is too small and doesn’t fit. I round the corner, hit a bump. Oops! It’s gone. This seems to be a common theme and will happen 1 more time.
It’s relatively flat on the latter part of the middle miles, like Mile 30-40ish. So I put my head down and ride. I’m passing people left and right and leave behind one of my leap frogging buddies, he claims he just can’t hold on any longer. Bummer, I was having fun cheering for him when he would pass me.
At last it’s chalk hill time, mile 44. Roller 1. Roller 2. Gaining on the 2 peeps ahead of me. Pass them. Hear some people cheering. I ask them to cheer for me too. I tell them my name and off I go as they shout, “Go Mary!”. I wonder where the top is and the spectator says it’s near. So I jumped off the saddle and hit it hard over the top. No sweat. Ok, my heart rate is up, but now I’m screaming down the backside, 25, 28, 35, 38mph. Whoosh! I’m flying and I have no intention of slowing down.
As the miles passed I was picking up speed, feeling stronger than ever. It seemed like the rest of the cyclist had quit pedaling. Really?!?! Maybe I was just going that fast. There was a turn approaching mile 50 and the volunteers were yelling to slow down, I did, but not until the last second, then turned fast, jumped out of the saddle yet again to attack the small hill right in front of me. I’m having so much fun, just flying, 22, 25, 26 mph. Life is good and I’m finally up and over the last small hill. Dropping more and more people. A guy tells me to “go gettem’ you look great!” and so I do.
I approach transition, pull my feet out on top of my shoes and bounce off the bike at the dismount line thrilled with such an awesome ride.
T2
It’s so short, there’s not much to say. Spot my rack by the tree, rack my bike, slide on my shoes (no adjustments needed), grab my belt and visor that were carefully linked together thanks to Bobbie’s great transition clinic back in May and start running.
RUN
I have suffered from shin splints for about 6 weeks prior to the race. My running has been limited…very limited. My longest run before this race was a single 1.5 hour very slow where I may have covered 8.25 miles. That’s a long way from 13.1! This was my longest run in more than 1 year. I had already decided I was most likely going to pull out from the run. I would run maybe 3-8 miles and call it a day. I wasn’t ready and my shins weren’t going to let me ride hard then run hard. So I left everything I could out on the bike, because I wasn’t going to run.
But here I was, starting the run. The plan: run until I couldn’t, but walk EVERY aid station. Take on liquid per my stomach tolerances and a gel every 3 miles if possible. As I leave transition and look at my watch, I’m running 8:35, 8:45, 8:25, a pace I surely cannot sustain. My first mile comes and goes at an average of 9:17, then I hit the rollers and have a 9:08, more rollers, 9:24. I’m thrilled and feeling pretty good.
I’m alone on the road except the occasional lady running me down and quickly leaving me in the dust. I know I’m having a good race when there’s no one around. It’s solitary, but I’m happy. The “monsterous” hill really wasn’t too bad. Around mile 4.4 where the turn-around is Kiley, a girl I met at the pre-race meeting says hello and off she goes. She will be one of the last people to pass to me. As I started the run back to end the first lap, the run was getting busy. Tons of people were heading out on the run and my legs were feeling the fatigue. At 5.5 miles I’m starting to think that I can’t keep up the pace and will not finish the run. By 6.5 miles, I’m convinced I’m in over my head. Kiley is starting on her second lap and passes me. I tell her I’m dying and can’t keep this up. As she sprints past me in the opposite direction she yells back, “Run! Don’t Think!” And so I try. By 8 miles Kim, a wonderful friend, is heading out on her first lap, says I look great and I tell her I feel dreadful. As I hit town, I want to cry. I want to stop. My knees are screaming. My body wants to shut down. I’m losing it. Mentally, physically. The pain. Oh the pain. But I keep running.
A friend is there. He tells me I’m doing amazing. I tell him I want to stop. He yells to keep going. I round near the finish line and see the clock, it reads 5:00:24 seconds. REALLY!!!!! I have 4.4 miles left, although I think I have 5 because I can’t think. I “calculate” that I can run 11 minute miles and still finish under my 6 hour time goal. I realize later, that I had 4.4 miles, could run over 12 minute miles, but who cares. I’m doing it! I’m realizing my goals one step at a time.
I head back out on my second lap. I’m suffering. I’ve pulled out all the positive self talk I could find. I keep it up. My pace has been steady 9:31, 9:36, 9:31, 9:31. Can you believe it! I’m not a runner. I’m a swimmer, a biker, but not a runner and I’m setting new PRs with every mile. I ran the fastest 7 miles, 8, 10 miles I had ever run, in any race, in any practice. I’m stoked, but dying.
At mile 9 it’s time to have another gel. I don’t want it, but I know this is where the choice comes. This is where you are either smart and disciplined or you start to head downhill. I force it down, making the decision to stay on the plan unless there’s a good reason not to, like I’m bent over on the side of the road. But no, I’m not. I’m running fine and my gut is in check. I slug some water down and keep running. Every mile is getting harder to keep going. I’m falling off. I want it! I want it to end! Now! Run! Run $#%#^ &%$#%$# run! Dig deep. Dig deeper. Don’t slack off because you can still make your goal if you do. That’s not your best. Keep running like you want it! So I run. Walking through the aid station around mile 11 my legs didn’t want to run anymore. It gets harder every mile. After a good mental lashing they got going. My pace had slowed to 9:56. So I picked it up and brought it back down. 1 more aid station. I’m home. Heading into town for the final stretch bells are ringing, people are cheering. I see nothing but the bright orange cones ahead indicating the turn ahead into the finish chute. I pick it up with what little I have left. I round the corner and see 5:44:01 I can do this! I am doing this! The announcer calls my name and I throw up my hands crossing the finish line in 5:44:24.
Elated! In pain! Proud! Happy! OMG I did it! I’m done!
I can’t say enough great things about this race. It was well organized. The volunteers amazing. They got everything for me that I needed on the run, every time I asked. I wanted cold water, it would appear. I wanted ice, there it was. I would yell my request as I was coming up to the station. They offered fruit, pretzels, shot blocks and bars. Everything was spectacular. The course was challenging, but not over whelming. I really hope to be able to go back next year. It was truly amazing! And the cause is great too! Half of every entry goes towards helping women fight cancer. How cool is that?!?!
Times:
Swim 1.2 miles: 33:26
T1: 2:54
Bike 56 miles: 3:00:44
T2: 1:23
Run 13.1 miles: 2:05:56
Overall 26/342
Age group 7/35
What an amazing day, an amazing journey! You learn so much about yourself in a race like this. Where you can go and what you are capable of…
Wednesday, July 1, 2009
Am I Crazy? -- don't answer that
Ironman 2.4 mile swim 112 mile bike 26.2 mile run. What am I or the rest of the crazy triathletes thinking? Have I gone mad?!? It’s like the magnitude of this race has been reverberating in my head for the last few weeks. It’s crazy and it’s different now.
When I signed up for my first ironman race I must have been living in a world of rainbows. And I think I was; there’s no other possible explanation. People would ask me, “Are you really going to do an ironman?!” “Yes, I am!” and now I have, but that’s beside the point right now. I was living in a rainbow world with flowers and fairies and beautiful sunshine every day. Nothing fazed me, not even the thought of 140.6 miles in one day! Most people will never swim 2.4 miles in a day. Many people will never ride 100+ miles on a bike in one day, but quite a few people will do a marathon run in one day. But what sane person would do all this together, in 1 day, in 1 race, in 1 fierce attempt to gain the highly coveted title “Ironman”…only a crazy person.
I now live among crazy people. In San Diego, it seems everyone has done an ironman or 10 and if they haven’t done one, their brother, sister, aunt, uncle, cousin, mom, dad, best friend, co-worker…you name it. Everyone knows someone that has completed an ironman and many know people who have qualified for the world championship in Kona. Everywhere, there are crazy people.
So last time, in my rainbow world, I don’t think I fully grasped or understood the magnitude of my undertaking to complete my first Ironman. I just did it! I didn’t think too much about it. What was the big deal? It’s a long way, but you have ALL day to do it; the required times are very manageable for the everyday athlete who has done some minimum training. You can average almost 1 minute to swim the length of a pool and still finish in the cut-off time for the swim. You can hold 14.4 mph (I think that’s right) for the bike. And get off and walk at a 17-17.5 min pace for the “run”. These paces are not the least bit daunting to me. One stroke then another. One rotation, then another. One step, then another…and wahoo! 17 hours later, you’re done. No big deal. Right? …not in the rainbow world.
And so it was. My first race came and went. People told me I was crazy before the race, they were in ahh after the race, but it’s like I didn’t really get it.
This time, it will be Ironman race #2. And this year, it’s still almost 5 months away and I’m freaking out! “Oh my!!!! What was I thinking?!? Can I really do this?” It’s like there’s all this pressure this time. There shouldn’t be any. It wouldn’t take much for me to just improve my time and that would be enough to say the race is a success. That should be enough anyway, but for some reason, the second time around is harder. I want revenge for all my shortcomings last time. I’m on a mission to not just improve, but to make a showing.
I now understand the magnitude of training I “should” be doing. The time, the hours, the distances, the goal pace…and the more you know, the harder the race becomes. I’m now not so sure about this race. I have my up and down days. Sometimes I think I’m going to pull out; I’m not up for the challenge. Other days I’m ready to take up the challenge and storm the race. When a ride is going well, I have no doubts, but on those hard days when I gaze at the side of the road and long for rest or I look ahead at the hill and the tears start to roll it’s hard to convince yourself you’re not crazy, that you haven’t bitten off more than you can chew.
When I signed up for my first ironman race I must have been living in a world of rainbows. And I think I was; there’s no other possible explanation. People would ask me, “Are you really going to do an ironman?!” “Yes, I am!” and now I have, but that’s beside the point right now. I was living in a rainbow world with flowers and fairies and beautiful sunshine every day. Nothing fazed me, not even the thought of 140.6 miles in one day! Most people will never swim 2.4 miles in a day. Many people will never ride 100+ miles on a bike in one day, but quite a few people will do a marathon run in one day. But what sane person would do all this together, in 1 day, in 1 race, in 1 fierce attempt to gain the highly coveted title “Ironman”…only a crazy person.
I now live among crazy people. In San Diego, it seems everyone has done an ironman or 10 and if they haven’t done one, their brother, sister, aunt, uncle, cousin, mom, dad, best friend, co-worker…you name it. Everyone knows someone that has completed an ironman and many know people who have qualified for the world championship in Kona. Everywhere, there are crazy people.
So last time, in my rainbow world, I don’t think I fully grasped or understood the magnitude of my undertaking to complete my first Ironman. I just did it! I didn’t think too much about it. What was the big deal? It’s a long way, but you have ALL day to do it; the required times are very manageable for the everyday athlete who has done some minimum training. You can average almost 1 minute to swim the length of a pool and still finish in the cut-off time for the swim. You can hold 14.4 mph (I think that’s right) for the bike. And get off and walk at a 17-17.5 min pace for the “run”. These paces are not the least bit daunting to me. One stroke then another. One rotation, then another. One step, then another…and wahoo! 17 hours later, you’re done. No big deal. Right? …not in the rainbow world.
And so it was. My first race came and went. People told me I was crazy before the race, they were in ahh after the race, but it’s like I didn’t really get it.
This time, it will be Ironman race #2. And this year, it’s still almost 5 months away and I’m freaking out! “Oh my!!!! What was I thinking?!? Can I really do this?” It’s like there’s all this pressure this time. There shouldn’t be any. It wouldn’t take much for me to just improve my time and that would be enough to say the race is a success. That should be enough anyway, but for some reason, the second time around is harder. I want revenge for all my shortcomings last time. I’m on a mission to not just improve, but to make a showing.
I now understand the magnitude of training I “should” be doing. The time, the hours, the distances, the goal pace…and the more you know, the harder the race becomes. I’m now not so sure about this race. I have my up and down days. Sometimes I think I’m going to pull out; I’m not up for the challenge. Other days I’m ready to take up the challenge and storm the race. When a ride is going well, I have no doubts, but on those hard days when I gaze at the side of the road and long for rest or I look ahead at the hill and the tears start to roll it’s hard to convince yourself you’re not crazy, that you haven’t bitten off more than you can chew.
Monday, June 1, 2009
Conquering the Mountain
Since moving to San Diego, I’ve heard about the illustrious Palomar Mountain. I wanted to see what the mountain was all about. So, last December I took a drive up it. The drive was long and windy as all mountain roads are. There were cyclists off and on along the road. I would check them out as I passed and take note of the number of female riders. There were some, but most were not. I remember thinking how strong those ladies must be to be able to ride all the way up that mountain.
For those of you not familiar with Palomar, it’s a long 12 mile hill that seems never ending. The average grade is 7% and it has been dubbed the American equivalent of L’Alpe d'Huez, one of the hardest climbs in the Tour de France. The elevation gain is around 4300 feet!
After driving up the mountain, I didn’t think of it for quite some time. I knew the Tour of California was going to ascend along the South Grade Road, the same route I had driven that seemed so steep. I knew the Tour would also climb up Lake Wohlford Road a relatively steep initial climb that seemed to last for far too long. These were pro-boy climbs, not the weekend warrior type…until this weekend!
I joined a local group of riders in Escondido for an attempt at the mountain. We first rode up and over Lake Wohlford. This climb wasn’t nearly as bad as I had remembered from the previous drive. Yes, it was steep in a couple of spots, but those were short lasted. After screaming down the other side, the group made our way over to a store near the base of Palomar. We re-fueled and headed out on what would be a journey for each of us who were doing this for the first time.
I had 12 miles of climbing ahead of me. I started in the easiest gear, just spinning my way up, slowly, very slowly. After 40 minutes I had climbed only 3 miles! There were 9 more to go! I was having a gel when I realized that it had spilled and was all over my bento box, my water bottle, my leg…it was everywhere! I stopped and cleaned up a little and continued riding, alone, up the mountain. The group had dispersed with everyone ascending at their own pace.
On every switchback I would look up and saw the next one towering above and wondered how I was going to make that climb in such a short span of road, but every time, I found myself thinking how “easy” the grade really was. It was going slowly, but much easier that I would have ever dreamed. More than an hour and fifteen minutes into the ascent I began to think that the top was near. It had to be just a few more switchbacks, maybe 5-10. Around every corner however, the mountain seemed to grow! The views were incredible. The weather was perfect. All was well, until I realized this mountain was never ending!
I had just cycled up a hill 10 miles long. How much farther could it be? I knew the road was 12 miles, but I was ready for the top. I had enjoyed the ride thus far, but I longed to be done. The pain of climbing was taking its toll on me mentally and physically. Earlier in the ride I had thought about all the people who always believe in me when I attempted something as crazy as a marathon, a half ironman and finally a full ironman. I knew there were no limits on me and my abilities to climb this mountain. I could do it! I began to say to myself, “I am an Ironman!” Over and over, remembering the day that landed me in the hospital. This was not nearly as bad, but I was rapidly wearing down. I realized though, that today was my day. It was my day to conquer the illustrious Mt. Palomar. It was my decision to give up or to go on and so I went…one slow pedal stroke after another all the way to the top! It took me 2 hours and 12 minutes. I’m not a pro-boy and I’m ok with my slow pace, because today I did it! I climbed that mountain that just 6 months ago I thought would be impossible for me. I joined the league of “strong” ladies I had seen climbing the mountain last December. It was such a joyous occasion to see my whole group waiting and cheering for me at the top. What an amazing group of people to be with!
Today I am proud that I had the courage to try, the fortitude to stick with it and the strength to rise to the occasion. Now it’s your turn to conquer your own mountain!
For those of you not familiar with Palomar, it’s a long 12 mile hill that seems never ending. The average grade is 7% and it has been dubbed the American equivalent of L’Alpe d'Huez, one of the hardest climbs in the Tour de France. The elevation gain is around 4300 feet!
After driving up the mountain, I didn’t think of it for quite some time. I knew the Tour of California was going to ascend along the South Grade Road, the same route I had driven that seemed so steep. I knew the Tour would also climb up Lake Wohlford Road a relatively steep initial climb that seemed to last for far too long. These were pro-boy climbs, not the weekend warrior type…until this weekend!
I joined a local group of riders in Escondido for an attempt at the mountain. We first rode up and over Lake Wohlford. This climb wasn’t nearly as bad as I had remembered from the previous drive. Yes, it was steep in a couple of spots, but those were short lasted. After screaming down the other side, the group made our way over to a store near the base of Palomar. We re-fueled and headed out on what would be a journey for each of us who were doing this for the first time.
I had 12 miles of climbing ahead of me. I started in the easiest gear, just spinning my way up, slowly, very slowly. After 40 minutes I had climbed only 3 miles! There were 9 more to go! I was having a gel when I realized that it had spilled and was all over my bento box, my water bottle, my leg…it was everywhere! I stopped and cleaned up a little and continued riding, alone, up the mountain. The group had dispersed with everyone ascending at their own pace.
On every switchback I would look up and saw the next one towering above and wondered how I was going to make that climb in such a short span of road, but every time, I found myself thinking how “easy” the grade really was. It was going slowly, but much easier that I would have ever dreamed. More than an hour and fifteen minutes into the ascent I began to think that the top was near. It had to be just a few more switchbacks, maybe 5-10. Around every corner however, the mountain seemed to grow! The views were incredible. The weather was perfect. All was well, until I realized this mountain was never ending!
I had just cycled up a hill 10 miles long. How much farther could it be? I knew the road was 12 miles, but I was ready for the top. I had enjoyed the ride thus far, but I longed to be done. The pain of climbing was taking its toll on me mentally and physically. Earlier in the ride I had thought about all the people who always believe in me when I attempted something as crazy as a marathon, a half ironman and finally a full ironman. I knew there were no limits on me and my abilities to climb this mountain. I could do it! I began to say to myself, “I am an Ironman!” Over and over, remembering the day that landed me in the hospital. This was not nearly as bad, but I was rapidly wearing down. I realized though, that today was my day. It was my day to conquer the illustrious Mt. Palomar. It was my decision to give up or to go on and so I went…one slow pedal stroke after another all the way to the top! It took me 2 hours and 12 minutes. I’m not a pro-boy and I’m ok with my slow pace, because today I did it! I climbed that mountain that just 6 months ago I thought would be impossible for me. I joined the league of “strong” ladies I had seen climbing the mountain last December. It was such a joyous occasion to see my whole group waiting and cheering for me at the top. What an amazing group of people to be with!
Today I am proud that I had the courage to try, the fortitude to stick with it and the strength to rise to the occasion. Now it’s your turn to conquer your own mountain!
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