I'm not done with this season yet.
At first I started looking at Rev3 Cedar Point. Then I remembered Redman. 12 weeks away, familiar course, lots of friend support.
12 weeks away. Can I recover and change the course of my training in that time? I'm certain about the latter, less certain about the former.
But registration is closed until Sunday. I have until then to evaluate the schedule, overlay it with the 50 trail race I wanted to do, talk to DH, and get really honest with myself.
Wednesday, June 27, 2012
Tuesday, June 26, 2012
Ironman Coeur d'Alene: Recovery with Belief
You may or may not have noticed that the run segment did not have a mantra word. Particularly in the last miles, that run was mindless, I didn't even have a song in my head. It was just ................ nothing.
Post race I was still moving around and was able to retrieve Frea and the gear bags. I met up with some Spec-Taters, got back to the house for a shower, went back to the finish line, helped others get bikes, cheered in the final taters....and went home to bed.
Something was missing.
IMWI had that first-time feeling, a magic that can't be replicated. I was excited, bouncing, bubbling, so happy it spilled over into everything.
IMCdA had a good feeling, I overcame true fears and weaknesses, I worked through difficulties, and I kept going. I'm impressed that I was able to do 14hrs considering how the day started out. I never had a moment of "oh I want to quit". I never thought too much about what 14 means compared to IMWI's 13:42. I took IMCdA as it's own individual race without comparison.
So it's not that I'm upset or saddened over the non-PR time. But I am thinking that this wasn't my race. I can do better. But the problem with Ironman is that that it takes months to get to another race if you can find one still open that fits the schedule.
The Monday after the race my esophagus and tummy were pained and unwilling to work with me on eating. My throat ached, likely from the dry air, breathing, and stomach contents that visited a few times. To my surprise, I was able to walk and didn't have any particular soreness or pain. I was just tired to the core. I've felt this way before, and I knew I'd get better.
The Tuesday after we were up very early to fly home. Still feeling physically OK but mentally wiped, I started adding up the weeks leading up to the race and the race itself.
I came into the race very tired. A review of my training log showed pretty constant fatigue since TripleT. My training plan was never adjusted, I skipped a few workouts to try to recover but it didn't suffice as true recovery. So my taper was messed up. The fog of training didn't start to clear until Saturday before the race, and it certainly wasn't cleared by race morning.
I came into the race with a bank of "moderate", "steady", and LSD training. One fartlek run only. A few indoor rides with some "uptempo" segments. And only LSD swimming, as I was on my own in that training.
I came into the race with a solid bike nutrition plan, but less so on the run. I knew I tolerated gels, but I didn't get to practice it in the weeks leading up to the race. Sure, I had the long runs. But they don't simulate that feeling you get after a long bike ride.
And speaking of long bike rides, I did the same route--over and over and over. Same route, same pace, same outcome. The saying "you race as you train"? Yeah, I just lived it.
So what am I driving at here?
I believe I can do better. I believe that I can work on what went wrong and improve the next time. I believe I can go well under 13hrs.
Post race I was still moving around and was able to retrieve Frea and the gear bags. I met up with some Spec-Taters, got back to the house for a shower, went back to the finish line, helped others get bikes, cheered in the final taters....and went home to bed.
Something was missing.
IMWI had that first-time feeling, a magic that can't be replicated. I was excited, bouncing, bubbling, so happy it spilled over into everything.
IMCdA had a good feeling, I overcame true fears and weaknesses, I worked through difficulties, and I kept going. I'm impressed that I was able to do 14hrs considering how the day started out. I never had a moment of "oh I want to quit". I never thought too much about what 14 means compared to IMWI's 13:42. I took IMCdA as it's own individual race without comparison.
So it's not that I'm upset or saddened over the non-PR time. But I am thinking that this wasn't my race. I can do better. But the problem with Ironman is that that it takes months to get to another race if you can find one still open that fits the schedule.
The Monday after the race my esophagus and tummy were pained and unwilling to work with me on eating. My throat ached, likely from the dry air, breathing, and stomach contents that visited a few times. To my surprise, I was able to walk and didn't have any particular soreness or pain. I was just tired to the core. I've felt this way before, and I knew I'd get better.
The Tuesday after we were up very early to fly home. Still feeling physically OK but mentally wiped, I started adding up the weeks leading up to the race and the race itself.
I came into the race very tired. A review of my training log showed pretty constant fatigue since TripleT. My training plan was never adjusted, I skipped a few workouts to try to recover but it didn't suffice as true recovery. So my taper was messed up. The fog of training didn't start to clear until Saturday before the race, and it certainly wasn't cleared by race morning.
I came into the race with a bank of "moderate", "steady", and LSD training. One fartlek run only. A few indoor rides with some "uptempo" segments. And only LSD swimming, as I was on my own in that training.
I came into the race with a solid bike nutrition plan, but less so on the run. I knew I tolerated gels, but I didn't get to practice it in the weeks leading up to the race. Sure, I had the long runs. But they don't simulate that feeling you get after a long bike ride.
And speaking of long bike rides, I did the same route--over and over and over. Same route, same pace, same outcome. The saying "you race as you train"? Yeah, I just lived it.
So what am I driving at here?
I believe I can do better. I believe that I can work on what went wrong and improve the next time. I believe I can go well under 13hrs.
Monday, June 25, 2012
IMCDA by the numbers
| BIB: | 434 |
| Division: | F35-39 |
| Age: | 37 |
| Swim: | 1:40:43 |
| Bike: | 6:59:58 |
| Run: | 4:45:48 |
| Overall: | 14:05:27 |
| Split Name | Distance | Split Time | Race Time | Pace | Div. Rank | Overall Rank | Gender Rank |
|---|---|---|---|---|---|---|---|
| 1.2 mi | 1.2 mi | 43:58 | 43:58 | 2:16/100m | |||
| 2.4 mi | 1.2 mi | 56:45 | 1:40:43 | 2:56/100m | |||
| Total | 2.4 mi | 1:40:43 | 1:40:43 | 5:12/100m | 101 | 2024 | 504 |
| Split Name | Distance | Split Time | Race Time | Pace | Div. Rank | Overall Rank | Gender Rank |
|---|---|---|---|---|---|---|---|
| Total | 112 mi | 6:59:58 | 9:14:33 | 16.00 mi/h | 83 | 1839 | 401 |
| Split Name | Distance | Split Time | Race Time | Pace | Div. Rank | Overall Rank | Gender Rank |
|---|---|---|---|---|---|---|---|
| 6.6 mi | 6.6 mi | 1:04:46 | 10:24:25 | 9:48/mi | |||
| 13.4 mi | 6.8 mi | 1:10:11 | 11:34:36 | 10:19/mi | |||
| 19.5 mi | 6.1 mi | 1:15:19 | 12:49:55 | 12:20/mi | |||
| 26.2 mi | 6.7 mi | 1:15:32 | 14:05:27 | 11:16/mi | |||
| Total | 26.2 mi | 4:45:48 | 14:05:27 | 10:54/mi | 67 | 1423 | 293 |
| T1: SWIM-TO-BIKE | 33:52 |
| T2: BIKE-TO-RUN | 5:06 |
Sunday, June 24, 2012
Ironman Coeur d'Alene Race Report: Running...
RUN: 26.2 miles in 4:45.48
The first mile felt great, and I remember thinking at first that all my patience on the bike would actually pay off. I had to slow myself down a little, and started watching the HR to make sure it didn't get higher than 140. This was all well and good through the first 4 miles.
In the first aid station I stopped for the bathroom, took a gel, and some water. The gel didn't sit well, but I knew it would absorb. The next gel at 4 miles didn't set well either, and I wasn't as certain my stomach would keep it. So I switched over to Perform drink instead, this worked in IMWI, and it worked here.
The first lap (to the 6.55 mile turn around) was perfect, and done in 1:05. I was passing a lot of walkers, but keeping to my plan of an easy pace and walking each aid station. The first 2 miles of the run weaved through town with cheering and music, the last 4 miles were along the lake and much quieter.
The second lap I didn't eat anything but a few Gu Chomps, and those didn't go down well at all. I ended up spitting the rest out. More water, more Perform. More water, more Perform. The quiet of the back part of the course was a buzz kill, but I knew town would come back soon enough. And speaking of BUZZ, I had my bee costume in special needs!! I was looking forward to it!!
I was able to see my Tater group on the out-n-back course, and I was looking forward to each one. Just knowing they were out there--both on the course, as volunteers, and as spec-Taters--was a great feeling. It also kept me moving, I didn't want them to see me walking :)
At special needs my volunteer started grabbing stuff from my bag, starting with the bee hat. "Are you wearing this?" HELL YEAH! He laughed. Then he grabbed the dress. "Are you wearing this too?". SHIT YEAH!! I didn't come all this way to not have some fun!! By this time I think I had surprised him a bit, and I'd drawn a crowd interested in the costume. I also grabbed my zip-lock bag, then took off.
The bee costume was a hit. Other runners smiled, spectaters cheered, and I felt an energy come back to me. Running through the streets hearing "GO BUMBLEBEE!!", IronBee, KillerBee, Float like a butterfly sting like a bee, BeeLine to the finishline...I heard it all. I loved it! One runner commented on my popularity. I hit the turnout with arms out and buzzing, clocking that mile at 8:55!! Slow down, bee!!
Mile 14... then soon enough we were out of town again and the first uphill was just around the corner. On the first lap, I jogged up slowly. At some point I knew I'd be walking and here is where it started. Somewhere around mile 17 I started walking longer through the aid stations, then I started walking between them on the uphills. Uphill is followed by downhill, then I think another uphill. The final turnaround was at the bottom of a small hill. I didn't want to walk between aid stations, but I did.
The breakdown was mental. My body was tired but capable of still running slowly. But my mind broke first. I knew I needed to eat. I full well knew it. I was still carrying my special needs goodie bag with Sport Beans, Clif Blocks, and caffeinated gels. But none of it sounded good. Nothing sounded good. Not water, not Perform, not ice, and most certainly not food. The pretzels and chips and cookies the volunteers offered looked like a vat of dry, throat clogging foods. The bananas, oranges, and grapes looked warm (I'm sure they weren't, it just looked that way). The gu chomps I already tried and spit out. The mere smell of the chicken broth turned my stomach and left me feeling gaggy. Oh yeah, I had every excuse.
In the end, I didn't eat. So in the end, I couldn't run. Simple as that. I was still taking water and Perform, and it sat OK. Sitting here now I'm sure I could have tolerated food, especially a stupid caffeinated gel.
Mental. In the end, my mind cracked. I could have forced down a gel. I'm sure of it. Sure of it now.
Eventually in the final 6 miles the sun set and once again I was cold. Spectators in the neighborhoods were packing up their parties, I'm guessing to keep the noise down? My goal of a PR came and went. My next goal was a sub-14. That too came and went. At some point back in the turning parts of the course in town, a spectator said only 11 blocks left. And I didn't care.
11 blocks. When I missed the sub-14 goal I really lost momentum. But then I realized TG would be at the finish! With that, I started jogging again and then made the final turn to the finish. The last blocks were a downhill gala of spectators, high-5's, music, lights, cheering...and buzzing :) I buzzed in and didn't even take note of the time. I didn't even stop my Garmin or watch. TG found me and that's all I cared about. I was so thankful to be done and share the moment with her.
TB, CB, CM, and CP were just ahead of me--I could see them talking together but I didn't catch up to them. I bypassed the food spread and headed out the chute. A quick review of systems--no major pains, no injuries, no blisters, only a minor raw spot where the safety pin on my timing chip rubbed my ankle. My toes had hurt off and on during the run but nothing too bad. In the end, it was pretty amazing! But frustrating--all the more proof that the breakdown was mental. Physically I was fine. Mentally I'd cracked.
The first mile felt great, and I remember thinking at first that all my patience on the bike would actually pay off. I had to slow myself down a little, and started watching the HR to make sure it didn't get higher than 140. This was all well and good through the first 4 miles.
In the first aid station I stopped for the bathroom, took a gel, and some water. The gel didn't sit well, but I knew it would absorb. The next gel at 4 miles didn't set well either, and I wasn't as certain my stomach would keep it. So I switched over to Perform drink instead, this worked in IMWI, and it worked here.
The first lap (to the 6.55 mile turn around) was perfect, and done in 1:05. I was passing a lot of walkers, but keeping to my plan of an easy pace and walking each aid station. The first 2 miles of the run weaved through town with cheering and music, the last 4 miles were along the lake and much quieter.
The second lap I didn't eat anything but a few Gu Chomps, and those didn't go down well at all. I ended up spitting the rest out. More water, more Perform. More water, more Perform. The quiet of the back part of the course was a buzz kill, but I knew town would come back soon enough. And speaking of BUZZ, I had my bee costume in special needs!! I was looking forward to it!!
I was able to see my Tater group on the out-n-back course, and I was looking forward to each one. Just knowing they were out there--both on the course, as volunteers, and as spec-Taters--was a great feeling. It also kept me moving, I didn't want them to see me walking :)
At special needs my volunteer started grabbing stuff from my bag, starting with the bee hat. "Are you wearing this?" HELL YEAH! He laughed. Then he grabbed the dress. "Are you wearing this too?". SHIT YEAH!! I didn't come all this way to not have some fun!! By this time I think I had surprised him a bit, and I'd drawn a crowd interested in the costume. I also grabbed my zip-lock bag, then took off.
The bee costume was a hit. Other runners smiled, spectaters cheered, and I felt an energy come back to me. Running through the streets hearing "GO BUMBLEBEE!!", IronBee, KillerBee, Float like a butterfly sting like a bee, BeeLine to the finishline...I heard it all. I loved it! One runner commented on my popularity. I hit the turnout with arms out and buzzing, clocking that mile at 8:55!! Slow down, bee!!
Mile 14... then soon enough we were out of town again and the first uphill was just around the corner. On the first lap, I jogged up slowly. At some point I knew I'd be walking and here is where it started. Somewhere around mile 17 I started walking longer through the aid stations, then I started walking between them on the uphills. Uphill is followed by downhill, then I think another uphill. The final turnaround was at the bottom of a small hill. I didn't want to walk between aid stations, but I did.
The breakdown was mental. My body was tired but capable of still running slowly. But my mind broke first. I knew I needed to eat. I full well knew it. I was still carrying my special needs goodie bag with Sport Beans, Clif Blocks, and caffeinated gels. But none of it sounded good. Nothing sounded good. Not water, not Perform, not ice, and most certainly not food. The pretzels and chips and cookies the volunteers offered looked like a vat of dry, throat clogging foods. The bananas, oranges, and grapes looked warm (I'm sure they weren't, it just looked that way). The gu chomps I already tried and spit out. The mere smell of the chicken broth turned my stomach and left me feeling gaggy. Oh yeah, I had every excuse.
In the end, I didn't eat. So in the end, I couldn't run. Simple as that. I was still taking water and Perform, and it sat OK. Sitting here now I'm sure I could have tolerated food, especially a stupid caffeinated gel.
Mental. In the end, my mind cracked. I could have forced down a gel. I'm sure of it. Sure of it now.
Eventually in the final 6 miles the sun set and once again I was cold. Spectators in the neighborhoods were packing up their parties, I'm guessing to keep the noise down? My goal of a PR came and went. My next goal was a sub-14. That too came and went. At some point back in the turning parts of the course in town, a spectator said only 11 blocks left. And I didn't care.
11 blocks. When I missed the sub-14 goal I really lost momentum. But then I realized TG would be at the finish! With that, I started jogging again and then made the final turn to the finish. The last blocks were a downhill gala of spectators, high-5's, music, lights, cheering...and buzzing :) I buzzed in and didn't even take note of the time. I didn't even stop my Garmin or watch. TG found me and that's all I cared about. I was so thankful to be done and share the moment with her.
TB, CB, CM, and CP were just ahead of me--I could see them talking together but I didn't catch up to them. I bypassed the food spread and headed out the chute. A quick review of systems--no major pains, no injuries, no blisters, only a minor raw spot where the safety pin on my timing chip rubbed my ankle. My toes had hurt off and on during the run but nothing too bad. In the end, it was pretty amazing! But frustrating--all the more proof that the breakdown was mental. Physically I was fine. Mentally I'd cracked.
Ironman Coeur d'Alene Race Report: T2
T2: about 5 minutes.
The shortest segment gets the shortest write-up! I handed off the bike (after telling her how good she was!), took off the bike shoes, jogged to the changing tent, saw NPK!, changed for the run, ran out the wrong tent door, ran back through the tent, exited the correct door, and took off to the run!!
The shortest segment gets the shortest write-up! I handed off the bike (after telling her how good she was!), took off the bike shoes, jogged to the changing tent, saw NPK!, changed for the run, ran out the wrong tent door, ran back through the tent, exited the correct door, and took off to the run!!
Ironman Coeur d'Alene Race Report: Biking with Patience
BIKE 112 miles in 6:59.58 16mph
CP's final advice to me this morning was to be smart on the bike so I can kill the run. After the swim, any plan of killing anything was out the door. Change of plans, and all on the fly. It worked, but took a lot of my second IMWI matra word: Patience.
The first 15 or so miles were on an in-town out-n-back. Riding through town was a thrill, it felt like a real bike race with spectators, crowds, signs, fencing, turns, and more. I'm glad this section came first, it buoyed my spirits. I focused on eating in this section, also on getting warm. By the end of the 15 miles, before we headed out on the highway, the sun peeked out and I started to feel better. I paused to take off the arm warmers and vest, stuffing them in my back pockets. It made for an uncomfy jersey, but it was better than shivering.
The next 40 miles were an out-n-back on two lanes of a closed highway. There were some no-pass zones, long hills, and headwinds. Still feeling sick to my stomach, I started to focus on eating. It turns out I had swallowed a lot of air in the swim, leaving me to expel the air--I'll just say that I used both means of doing so, but only after checking behind me to be sure no one was there :) Once that was taken care of, I thought I'd feel better, but not yet. Once or twice more my nutrition came back up. The first 35 miles of the ride was awful--keeping my heart rate low on hills with headwind, with a burpy tummy and gas cramps, and when the sun went behind the clouds again I started shivering again. It wasn't pleasant.
But I was rolling along and passing people. I passed a lot of people in fact! Pretty much the only ones passing me were the pro's and fast AG'ers on their second loop. I started seeing other Taters coming back, and this help my mood quite a bit. I was worrying about other Taters not making it to the bike. I was in a good mood, considering, but frustrated. I knew I was capable of riding so much faster...But I kept telling myself: be Patient, be Patient, it will come back, it will...
I hit the turn-around and put my arm warmers back on. The ride back trended down hill and had a tailwind, but I still needed the extra clothes. Did I really bring arm coolers to this race? Yes!!
The way back into town was FAST. Relatively fast anyway. But it was along this stretch somewhere around miles 40-45 that I finally started to feel better. It helped that my HR was lower, some time had passed, and my effort was minimized on the down hills. This moment inspired my bike segment song: I can feel it; coming back again; like a rolling thunder chasing the wind...
I could feel it! I could do this! But I was so far behind on nutrition! Hydration was OK, but nutrition was lagging. I can do this! I passed the half-way point, hit the Lap button the Garmin, and headed back into town to start round 2. Buoyed again by the crowds, I thought I'd be able to negative split the second bike lap. Ever since I started feeling better, I started doing the race math...I lost 30 mins here, I can gain 30 mins there, I can save time here...mental mumblings that made no sense really. My pre-race predictions for expected time were thrown out the window after T1. I can't compare IMCdA to IMWI and expect it to all come out the same.
I had to let all the expectations go and just get smart and ride to be ready to run. This is hard to do. So hard. All the weeks and months of planning, all the PR's and improvements in pace, all the expectations and hopes and dreams of a 12:something Ironman. I had to let it all go. I had to maintain Patience.
The ride through town passed runners already on the run course. If I was going to run at all in a few hours, I had to be Patient NOW and save myself on the bike.
My stop at Special Needs was fast. I had only a small zip-lock back with Sport Beans, my favorite gel flavors, and chamois butter in it. I shoved it in the last jersey pocket I had and rode off. I needed a bathroom, and I needed to eat. At the next aid station I found both. My fingers weren't working so I had trouble getting my snacks out of my pocket, but after some fumbling I succeeded. In the porta-potty I went to put on chamois butter but couldn't get my fingers to work again--I'd put the bag back in my pocket and couldn't get it out. But I noticed that I wasn't the only rider using the potty to add more cream, and that others had left mostly full packets of cream sitting near the toilet. In a flash of brilliance combined with disgust, I squeezed out enough cream from the left over packs for me to use. Did I really just admit to doing that?
Off to lap 2, passing some dancers jammin to Lady Gaga's Bad Romance. Add that to the songlist!
Lap 2 didn't go as planned. I stayed positive and strong. I didn't let the hills and headwinds get to me. My feet never hurt, but my butt and neck were starting to. But I couldn't get the fire lit under me to really ride any faster. This was probably a good thing--any faster and I would have burned up and ruined the run. But my hopes of having a negative split bike turned into "just finish under 7hrs" goal. I accepted this and kept moving. I was eating and drinking OK, and transitioned to just water and a caffeinated gel at about 104 miles to go. Am I ready to run!? Time to find out!
BIKE SUMMARY
The first 35 miles of the bike was a salvage operation. It took some time to shake off the negative feelings of the swim as well as the sickness from it. I'm happy that I stayed patient, made new plans and goals, and accepted what had happened the implications of it all. Oh it was most certainly all on my mind--rumbling around in a dance of mixed numbers, mis-calculations, and bad math. But it didn't get to me.
My form stayed good, my equipment was flawless, and thankfully my feet didn't BURN like they did at IMWI. Overall, aside from the lack of speed and fire, I think I did OK on the bike. But just OK.
In the end I calculated 40-500 calories I didn't take in on the bike. I had only 1000 calories of InfinIT, 2 powerbars, two gels, and the sport beans. In total I ate about 1800 calories after 7 hours, or about 250 per hour. My goal was 300/hour. In the days after the race, I thought I had eaten way too little on the bike, but in the end only 50/hour--that's not too bad! But it doesn't take into consideration all the energy lost warming up after the swim, that set me back. But I can't eat back what I lost by eating more than I can absorb. So in the end, my bike nutrition wasn't as bad as I thought it was!
CP's final advice to me this morning was to be smart on the bike so I can kill the run. After the swim, any plan of killing anything was out the door. Change of plans, and all on the fly. It worked, but took a lot of my second IMWI matra word: Patience.
The first 15 or so miles were on an in-town out-n-back. Riding through town was a thrill, it felt like a real bike race with spectators, crowds, signs, fencing, turns, and more. I'm glad this section came first, it buoyed my spirits. I focused on eating in this section, also on getting warm. By the end of the 15 miles, before we headed out on the highway, the sun peeked out and I started to feel better. I paused to take off the arm warmers and vest, stuffing them in my back pockets. It made for an uncomfy jersey, but it was better than shivering.
The next 40 miles were an out-n-back on two lanes of a closed highway. There were some no-pass zones, long hills, and headwinds. Still feeling sick to my stomach, I started to focus on eating. It turns out I had swallowed a lot of air in the swim, leaving me to expel the air--I'll just say that I used both means of doing so, but only after checking behind me to be sure no one was there :) Once that was taken care of, I thought I'd feel better, but not yet. Once or twice more my nutrition came back up. The first 35 miles of the ride was awful--keeping my heart rate low on hills with headwind, with a burpy tummy and gas cramps, and when the sun went behind the clouds again I started shivering again. It wasn't pleasant.
But I was rolling along and passing people. I passed a lot of people in fact! Pretty much the only ones passing me were the pro's and fast AG'ers on their second loop. I started seeing other Taters coming back, and this help my mood quite a bit. I was worrying about other Taters not making it to the bike. I was in a good mood, considering, but frustrated. I knew I was capable of riding so much faster...But I kept telling myself: be Patient, be Patient, it will come back, it will...
I hit the turn-around and put my arm warmers back on. The ride back trended down hill and had a tailwind, but I still needed the extra clothes. Did I really bring arm coolers to this race? Yes!!
The way back into town was FAST. Relatively fast anyway. But it was along this stretch somewhere around miles 40-45 that I finally started to feel better. It helped that my HR was lower, some time had passed, and my effort was minimized on the down hills. This moment inspired my bike segment song: I can feel it; coming back again; like a rolling thunder chasing the wind...
I could feel it! I could do this! But I was so far behind on nutrition! Hydration was OK, but nutrition was lagging. I can do this! I passed the half-way point, hit the Lap button the Garmin, and headed back into town to start round 2. Buoyed again by the crowds, I thought I'd be able to negative split the second bike lap. Ever since I started feeling better, I started doing the race math...I lost 30 mins here, I can gain 30 mins there, I can save time here...mental mumblings that made no sense really. My pre-race predictions for expected time were thrown out the window after T1. I can't compare IMCdA to IMWI and expect it to all come out the same.
I had to let all the expectations go and just get smart and ride to be ready to run. This is hard to do. So hard. All the weeks and months of planning, all the PR's and improvements in pace, all the expectations and hopes and dreams of a 12:something Ironman. I had to let it all go. I had to maintain Patience.
The ride through town passed runners already on the run course. If I was going to run at all in a few hours, I had to be Patient NOW and save myself on the bike.
My stop at Special Needs was fast. I had only a small zip-lock back with Sport Beans, my favorite gel flavors, and chamois butter in it. I shoved it in the last jersey pocket I had and rode off. I needed a bathroom, and I needed to eat. At the next aid station I found both. My fingers weren't working so I had trouble getting my snacks out of my pocket, but after some fumbling I succeeded. In the porta-potty I went to put on chamois butter but couldn't get my fingers to work again--I'd put the bag back in my pocket and couldn't get it out. But I noticed that I wasn't the only rider using the potty to add more cream, and that others had left mostly full packets of cream sitting near the toilet. In a flash of brilliance combined with disgust, I squeezed out enough cream from the left over packs for me to use. Did I really just admit to doing that?
Off to lap 2, passing some dancers jammin to Lady Gaga's Bad Romance. Add that to the songlist!
Lap 2 didn't go as planned. I stayed positive and strong. I didn't let the hills and headwinds get to me. My feet never hurt, but my butt and neck were starting to. But I couldn't get the fire lit under me to really ride any faster. This was probably a good thing--any faster and I would have burned up and ruined the run. But my hopes of having a negative split bike turned into "just finish under 7hrs" goal. I accepted this and kept moving. I was eating and drinking OK, and transitioned to just water and a caffeinated gel at about 104 miles to go. Am I ready to run!? Time to find out!
BIKE SUMMARY
The first 35 miles of the bike was a salvage operation. It took some time to shake off the negative feelings of the swim as well as the sickness from it. I'm happy that I stayed patient, made new plans and goals, and accepted what had happened the implications of it all. Oh it was most certainly all on my mind--rumbling around in a dance of mixed numbers, mis-calculations, and bad math. But it didn't get to me.
My form stayed good, my equipment was flawless, and thankfully my feet didn't BURN like they did at IMWI. Overall, aside from the lack of speed and fire, I think I did OK on the bike. But just OK.
In the end I calculated 40-500 calories I didn't take in on the bike. I had only 1000 calories of InfinIT, 2 powerbars, two gels, and the sport beans. In total I ate about 1800 calories after 7 hours, or about 250 per hour. My goal was 300/hour. In the days after the race, I thought I had eaten way too little on the bike, but in the end only 50/hour--that's not too bad! But it doesn't take into consideration all the energy lost warming up after the swim, that set me back. But I can't eat back what I lost by eating more than I can absorb. So in the end, my bike nutrition wasn't as bad as I thought it was!
Ironman Coeur d'Alene Race Report: T1
T1: 33.52 minutes.
Once I stood up from the water I was pretty dizzy and weak. Disoriented, shaky, and shivering all over. It seemed as if I was shivering from my inner core. I couldn't feel coldness anymore, my skin was past that point. A volunteer quickly grabbed my arm and hauled me up the beach, directing me to another volunteer who also grabbed me (it might have been even 2 volunteers) and pulled me to the warming tent. I'd heard of these before the race and decided I didn't want to end up in one. But there was no choice here, I had no protest as I was brought in, seated in a plastic lawn chair, and wrapped in a scratchy gray wool blanket. My Bike Gear bag arrived at my feet. I checked my watch again, I didn't want to stay long. But I couldn't move!
I looked around and was reminded of a war zone medical tent. Athletes in various stages of cold surrounded me. I saw TH and was surprised, I knew she'd be way ahead of me. She looked fazed but awake--how long had she been here? She was dressed for the bike, so I figured she was OK. She left after 10-15? minutes for the ride. I wanted to follow so badly!
But was I OK? I just shivered...and shivered. Time passed so fast, the first 10-15 minutes just disappeared on me! The volunteers said we shouldn't leave until we stopped shivering. But there was a cut-off for T1--I think we had to be out of there by 2:30? And it was 1:55 into the race! I had time, but I had to focus.
Then to my surprise, JP came into the tent. She's one the strongest of our group, experienced and great attitude. If she was here--after me--something was going on out there. I gave her my chair and blanket. Her skin was ice cold, her eyes a blank look. I realized this is how I looked when I came in. I had to get out of here.
Once I stood up, my head came into warmer air (duh, heat rises) and it helped. I had to get out of here.
I'll be perfectly honest here--I don't remember when my wetsuit came off. I don't remember getting dressed for the bike. When did I take off my swimsuit? Put on my cycling clothes? In the warming tent? Or did I go to the changing tent? I think the warming tent, because I recall handing my gear-filled bag to a volunteer outside the warming tent, so I must have changed there. Right?
Once outside the warming tent, I started shivering again. I had on my windbreak vest and arm-warmers, and I knew I'd warm up on the bike a la Savageman. So I hit the bathroom, gingerly walked across the space to the bike, took Frea from a volunteer, and rolled out for the long ride ahead.
CP always said T2 was hell. This time it was T1.
Ironman Coeur d'Alene Race Report: Swimming with Courage
Race morning. We awoke at 445 am, I had coffee, banana, sweet potato...I think that's it. The usual. I also slowly worked on a Powerbar as the morning progressed. Unlike in IMWI, the sun was up for pre-race and instead of a dark set-up I had plenty of light. I was continuously moving from place to place, trying to think of anything I forgot or anything I could change. The overnight rain didn't get my gear bags wet, Frea's wheel's had air, all my stuff was in order! Finally we suited up and made our way to the beach. I was focused, internally nervous, but ready. Let's just get it started!
SWIM: 2.4 miles in 1:40:43
Lap 1 in 43:58
Lap 2 in 56:45
We didn't get a chance to enter the water before the race, we went in cold so to speak. The beach was crowded but not too much, and everyone was calm. I'd expected to be packed in. I waited at the back for the gun to go off, and when it did I wasn't even ready! I mis-started my watch then slowly walked to the water. The plan was to get in on the back of the crowd of 2700 other swimmers. I couldn't see a need to rush in and get caught in the mess of arms, bodies, swim caps, and splashing! I entered slowly just like I did in practice, splashing water up to my face to start getting used to the feeling of the cold water. Splish-splash, then swim!
Oh it was cold. No, it was Less Than Ideal. I quickly caught up to the back of the pack (or I didn't enter as far back as I thought I did) and was suddenly in the mess. I didn't really get kicked or hit or swam over too bad, actually I was pretty surprised that the worst thing to happen in the first lap was getting kicked by the invisible black-colored bootied feet of other swimmers. The water was clearer than most lakes I've been in, but the booties made feet blend it. I was able to swim freestyle for the most part, mixing in some doggie paddle when the crowd became too much. The forward progress I was able to make surprised me.
It was 900y to the first turn, then 125y, then 900y back to shore. The first lap was crowded for me until the 2nd 900y stretch, in which I ended up inside the guide buoys and away from the crowd. But the crowd was also pulling away from me. And I was getting cold. I could feel some shivering in my shoulders, but not too much to stop me. I was fairly impressed with how the swim was going so far.
I finished the first lap in 43 mins, 7 mins faster than the IMWI first lap! But when I stood on the beach, mindful of CP's advice to stand slowly and avoid cramps, the shivers were pretty bad. The first purple-shirted volunteer yelled out that I looked cold and was shivering, she seemed to be yelling to someone other than me. Was she signaling to someone else about me? I didn't stick around to find out. I crossed the mat and stood by another volunteer to clear my goggles (a plan suggested by TH). My hands barely worked, I took my time but wasn't getting anywhere. Still shivery over my whole body, I went in for lap 2.
Lap 2 was not like lap 1. I quickly noted the choppy water. There was small chop in the first loop from the other swimmers in the first outbound, but I didn't notice it in the inbound. Could have been there and I didn't note it. This was large wavy chop like from a boat or wind. It made the buoys hard to see, but since it was my 2nd time around I knew the tree line landmarks to follow instead.
I was cold. Terribly cold. All I could do was focus on left arm-right arm-left-right-etc-etc-etc. Finally made the first turn buoy and it was about this time that the swim started to go from bad to really bad. The waves were obscuring my view of buoys and landmarks. I could hear yelling, whistling, there were boats nearby. What was happening? I couldn't tell. When I stopped to look around two things would happen. First I'd get my head and shoulders out of the cold water and they would warm up relative to the rest of me--it highlighted the cold when I started swimming again. Second, the waves would hit me in the face. When I was flat and swimming I could time the rotations to match the waves. I couldn't do that upright. When I turned the 2nd time to head for home, I saw boats full of swim caps--athletes who weren't going to finish the swim. Afraid to see me, I headed for land without thinking more about it.
I'd lose sight of a buoy and become uncertain of where to go, but I'd follow another swim cap and I learned soon enough that the guide buoys would become visible once I got closer. It was strange that I never panicked. I did inhale water 1-2x, but just sputtered it out and continued. What kept me so calm, I don't know. I couldn't see the next buoy. My entire body was shivering. The muscles between my abs and quads were painful and tight so I had little to no kick. All I could think was right-left-right-left.... Then my lips went numb and I lost the ability to close my mouth. Breathing out changed but at least I could control enough to keep water out of my mouth. Then the final kicker--my stomach started emptying during the swim! So much for my pre-race nutrition. It came up slowly, a few small mouthfuls. I rinsed with some lake water and kept going, what else could I do?
In retrospect, I'm thinking the waves pushed me into shore? I don't know for sure, but it seemed like shore either came up fast or I just blocked out the experience.
I stood up on land and checked my watch: 1hr and 40 mins!!! The 2nd lap was almost an hour?!? WHAT?!? Doesn't matter, what's done is done. Move on! Or try to.
SWIM SUMMARY
When I was prepping for IMWI I had 3 mantra words, one of them was courage. It's safe to say I did this swim with all the courage I had. I'm a weak swimmer and I'll readily admit I'm a puss when it comes to cold water. I even hate cold/cool showers. So a long swim, in the cold, with the chop...my idea of hell.
Part of what got me through it was the super long swims of >3500y that I've been doing the past month. They weren't in my training plan (and they should have been!) but I was doing them anyway once I'd quit attending Master's and focused on swim endurance over speed. It's notable that my arms never got tired in this swim (or they did and I was too cold to notice...). This is a huge improvement over my experience in IMWI--I got tired of swimming then.
SWIM: 2.4 miles in 1:40:43
Lap 1 in 43:58
Lap 2 in 56:45
We didn't get a chance to enter the water before the race, we went in cold so to speak. The beach was crowded but not too much, and everyone was calm. I'd expected to be packed in. I waited at the back for the gun to go off, and when it did I wasn't even ready! I mis-started my watch then slowly walked to the water. The plan was to get in on the back of the crowd of 2700 other swimmers. I couldn't see a need to rush in and get caught in the mess of arms, bodies, swim caps, and splashing! I entered slowly just like I did in practice, splashing water up to my face to start getting used to the feeling of the cold water. Splish-splash, then swim!
Oh it was cold. No, it was Less Than Ideal. I quickly caught up to the back of the pack (or I didn't enter as far back as I thought I did) and was suddenly in the mess. I didn't really get kicked or hit or swam over too bad, actually I was pretty surprised that the worst thing to happen in the first lap was getting kicked by the invisible black-colored bootied feet of other swimmers. The water was clearer than most lakes I've been in, but the booties made feet blend it. I was able to swim freestyle for the most part, mixing in some doggie paddle when the crowd became too much. The forward progress I was able to make surprised me.
It was 900y to the first turn, then 125y, then 900y back to shore. The first lap was crowded for me until the 2nd 900y stretch, in which I ended up inside the guide buoys and away from the crowd. But the crowd was also pulling away from me. And I was getting cold. I could feel some shivering in my shoulders, but not too much to stop me. I was fairly impressed with how the swim was going so far.
I finished the first lap in 43 mins, 7 mins faster than the IMWI first lap! But when I stood on the beach, mindful of CP's advice to stand slowly and avoid cramps, the shivers were pretty bad. The first purple-shirted volunteer yelled out that I looked cold and was shivering, she seemed to be yelling to someone other than me. Was she signaling to someone else about me? I didn't stick around to find out. I crossed the mat and stood by another volunteer to clear my goggles (a plan suggested by TH). My hands barely worked, I took my time but wasn't getting anywhere. Still shivery over my whole body, I went in for lap 2.
Lap 2 was not like lap 1. I quickly noted the choppy water. There was small chop in the first loop from the other swimmers in the first outbound, but I didn't notice it in the inbound. Could have been there and I didn't note it. This was large wavy chop like from a boat or wind. It made the buoys hard to see, but since it was my 2nd time around I knew the tree line landmarks to follow instead.
I was cold. Terribly cold. All I could do was focus on left arm-right arm-left-right-etc-etc-etc. Finally made the first turn buoy and it was about this time that the swim started to go from bad to really bad. The waves were obscuring my view of buoys and landmarks. I could hear yelling, whistling, there were boats nearby. What was happening? I couldn't tell. When I stopped to look around two things would happen. First I'd get my head and shoulders out of the cold water and they would warm up relative to the rest of me--it highlighted the cold when I started swimming again. Second, the waves would hit me in the face. When I was flat and swimming I could time the rotations to match the waves. I couldn't do that upright. When I turned the 2nd time to head for home, I saw boats full of swim caps--athletes who weren't going to finish the swim. Afraid to see me, I headed for land without thinking more about it.
I'd lose sight of a buoy and become uncertain of where to go, but I'd follow another swim cap and I learned soon enough that the guide buoys would become visible once I got closer. It was strange that I never panicked. I did inhale water 1-2x, but just sputtered it out and continued. What kept me so calm, I don't know. I couldn't see the next buoy. My entire body was shivering. The muscles between my abs and quads were painful and tight so I had little to no kick. All I could think was right-left-right-left.... Then my lips went numb and I lost the ability to close my mouth. Breathing out changed but at least I could control enough to keep water out of my mouth. Then the final kicker--my stomach started emptying during the swim! So much for my pre-race nutrition. It came up slowly, a few small mouthfuls. I rinsed with some lake water and kept going, what else could I do?
In retrospect, I'm thinking the waves pushed me into shore? I don't know for sure, but it seemed like shore either came up fast or I just blocked out the experience.
I stood up on land and checked my watch: 1hr and 40 mins!!! The 2nd lap was almost an hour?!? WHAT?!? Doesn't matter, what's done is done. Move on! Or try to.
SWIM SUMMARY
When I was prepping for IMWI I had 3 mantra words, one of them was courage. It's safe to say I did this swim with all the courage I had. I'm a weak swimmer and I'll readily admit I'm a puss when it comes to cold water. I even hate cold/cool showers. So a long swim, in the cold, with the chop...my idea of hell.
Part of what got me through it was the super long swims of >3500y that I've been doing the past month. They weren't in my training plan (and they should have been!) but I was doing them anyway once I'd quit attending Master's and focused on swim endurance over speed. It's notable that my arms never got tired in this swim (or they did and I was too cold to notice...). This is a huge improvement over my experience in IMWI--I got tired of swimming then.
Saturday, June 23, 2012
Pre-race preparations
In retrospect...
Weds morning we flew out to CdA and settled into the house. A housemate was delayed in arriving, but otherwise we all came in safely and forgetting nothing major.
SWIM 1.2mi in about 40-45 mins
Thursday morning was our first practice swim and athlete check-in. The lake was smooth, calm, but COLD--an estimated 57-58F. I've never been in such cold water, except maybe in a waist deep tub of water for an ice bath. I had only the wetsuit and my new skull cap, no booties. I smeared my waxy sunscreen on my face, bodyglide on my neck and chin, then toe'd the water. YIKES! But not as bad as I thought it could be. I waded in slowly, happy that I was finally able to see just how bad the water really was after weeks and months of wondering. My feet and hands quickly went numb leaving only my face and neck to suffer. They burned, a painful burn that faded after 5 minutes or so. I was swimming in it! WOW! It wasn't quite as bad as expected, but that's not to say it was pleasant. Although my exposed skin numbed, my skin under the suit was slowly losing heat. By the time I was nearly finished, my left pinkie stopped functioning and I was shivery. But I climbed out OK, warmed up, and was happy to know I was going to be able to do this!
Athlete check-in was slick and fun. The volunteers were helpful and knowledgeable, a trend that continued all weekend. Thursday night, we had a late trip to the airport for another housemate. The late night was OK, Friday night was the crucial sleep night. As for how I was feeling? Excited but not over-exuberant yet. I was too tired!
SWIM 0.6-0.7mi in ??
Friday morning was the 2nd practice swim and my last chance to test the waters. My goal for this swim was not to get a workout in, but to see if my body reacted the same way and to finally convince myself I could do this. Again, a cold sheet of calm waters. We waded in behind a mass start practice, and again my hands, feet, and face reacted slowly but surely to numbness. And again my left and and body reacted poorly. This left me worried--if I got too cold in 30-40 mins, what would happen in 90-100 minutes?! The bikes arrived so we picked them up and rode them to the house, only 3-4 miles so I'm not logging that as a workout. We rested the remainder of the day. It felt like were were always coming or going, it felt this way all weekend until we dedicated ourselves to peace and calm on Saturday.
REST!
Saturday was a rest day. We just had to ride the bikes back to the site, set up our gear bags, and go home to rest. My gear packing was easy, in fact it seemed too easy! I had my note cards and plenty of advance thinking. Really the last things to decide were which flavors of gels I wanted where. Saturday night sleep was good, I just wanted to get this thing started!
How was I feeling pre-race? Calm. Ready. I kept having thoughts about some disaster occurring, a bike crash or something unavoidable that would ruin the race. But I dealt with this OK, I just knew that I would do everything I could to avoid it--what more could I do? I was calm about it, it was just a recurring thought.
I was worried about the swim--how I would stay warm. But there was nothing I could do about that either. I just had to do it!
Weds morning we flew out to CdA and settled into the house. A housemate was delayed in arriving, but otherwise we all came in safely and forgetting nothing major.
SWIM 1.2mi in about 40-45 mins
Thursday morning was our first practice swim and athlete check-in. The lake was smooth, calm, but COLD--an estimated 57-58F. I've never been in such cold water, except maybe in a waist deep tub of water for an ice bath. I had only the wetsuit and my new skull cap, no booties. I smeared my waxy sunscreen on my face, bodyglide on my neck and chin, then toe'd the water. YIKES! But not as bad as I thought it could be. I waded in slowly, happy that I was finally able to see just how bad the water really was after weeks and months of wondering. My feet and hands quickly went numb leaving only my face and neck to suffer. They burned, a painful burn that faded after 5 minutes or so. I was swimming in it! WOW! It wasn't quite as bad as expected, but that's not to say it was pleasant. Although my exposed skin numbed, my skin under the suit was slowly losing heat. By the time I was nearly finished, my left pinkie stopped functioning and I was shivery. But I climbed out OK, warmed up, and was happy to know I was going to be able to do this!
Athlete check-in was slick and fun. The volunteers were helpful and knowledgeable, a trend that continued all weekend. Thursday night, we had a late trip to the airport for another housemate. The late night was OK, Friday night was the crucial sleep night. As for how I was feeling? Excited but not over-exuberant yet. I was too tired!
SWIM 0.6-0.7mi in ??
Friday morning was the 2nd practice swim and my last chance to test the waters. My goal for this swim was not to get a workout in, but to see if my body reacted the same way and to finally convince myself I could do this. Again, a cold sheet of calm waters. We waded in behind a mass start practice, and again my hands, feet, and face reacted slowly but surely to numbness. And again my left and and body reacted poorly. This left me worried--if I got too cold in 30-40 mins, what would happen in 90-100 minutes?! The bikes arrived so we picked them up and rode them to the house, only 3-4 miles so I'm not logging that as a workout. We rested the remainder of the day. It felt like were were always coming or going, it felt this way all weekend until we dedicated ourselves to peace and calm on Saturday.
REST!
Saturday was a rest day. We just had to ride the bikes back to the site, set up our gear bags, and go home to rest. My gear packing was easy, in fact it seemed too easy! I had my note cards and plenty of advance thinking. Really the last things to decide were which flavors of gels I wanted where. Saturday night sleep was good, I just wanted to get this thing started!
How was I feeling pre-race? Calm. Ready. I kept having thoughts about some disaster occurring, a bike crash or something unavoidable that would ruin the race. But I dealt with this OK, I just knew that I would do everything I could to avoid it--what more could I do? I was calm about it, it was just a recurring thought.
I was worried about the swim--how I would stay warm. But there was nothing I could do about that either. I just had to do it!
Tuesday, June 19, 2012
One last ride!
BIKE 1 hr 16 miles. Indoors. EASY.
Frea is gone (just received email that she's in the Badlands!! HAHA!!), Puppy is outdoors but I'm too tired to bike to work. Bird was waiting for me on the trainer. I hates the trainer (not as much as a treadmill though!) but it certainly has a role in training. On those mornings in which I'm needing specific intervals, it's still dark out, or I'm just too tired to feel safe on the road--there's always the trainer.
I was in a fog all day, but then around 4-5pm I woke up and I've been OK since. It's 9pm now and I need to get to bed. We fly out early tomorrow! But that recovery I was worried about--seems to be getting along. There were times today that I thought something might be wrong with me! Some damage, some sickness, some unbalance that a med test would reveal.
But no, it's the long hours, heat, poor nutrition, distaction...it's all adding up. I might complain, but in reality I think I like it. I get off on the pain.
I'll probably miss the next few days of logging, but I'll do my best to keep it up.
Frea is gone (just received email that she's in the Badlands!! HAHA!!), Puppy is outdoors but I'm too tired to bike to work. Bird was waiting for me on the trainer. I hates the trainer (not as much as a treadmill though!) but it certainly has a role in training. On those mornings in which I'm needing specific intervals, it's still dark out, or I'm just too tired to feel safe on the road--there's always the trainer.
I was in a fog all day, but then around 4-5pm I woke up and I've been OK since. It's 9pm now and I need to get to bed. We fly out early tomorrow! But that recovery I was worried about--seems to be getting along. There were times today that I thought something might be wrong with me! Some damage, some sickness, some unbalance that a med test would reveal.
But no, it's the long hours, heat, poor nutrition, distaction...it's all adding up. I might complain, but in reality I think I like it. I get off on the pain.
I'll probably miss the next few days of logging, but I'll do my best to keep it up.
Monday, June 18, 2012
Run and swim. Short swim.
RUN 3 miles in 29 mins
SWIM 1000y in 25 mins
Oof. Today went bad. I'm glad I ran first, although it might have messed with my swim motivations. I tried the swim, I really did. I followed the 20 min rule and it didn't work. My right shoulder didn't feel right, my form was awful, my mind wandering.
The bikes and gear bag go out tonight, everything is packed but I still need to plan that into the day. I don't fly out til Weds, so I had that back-up route for anything I forgot. So I wasn't terribly distracted by that...
Work has been super slow this past week and my work computer is finally more dead than alive. But that wasn't really distracting me either.
I'm not very nervous about the race, the water temp, or things like that.
I'm just in a total underwater fog. It is a struggle to do most anything, and I don't mean that lightly. I've been saying I'm tired. I've mentioned it time and time again. But this is a deep, unrelenting, all-comsuming fatigue in the brain. Sure, my body is tired. I get that all the time--the light leg burn and huff-huff of climbing the stairs, the hesitation to do anything strenuous. But this is in the head. My brain is sludge. I can't think. Drive. Walk. Remember. Talk.
It's amazing. And scary. It leaves me almost panicky. Will I recover in time? Did I do too much? How should I recover in this last week? If the building is set on fire, will I be able to get out on time?
I admit to getting wrapped up in it. Thinking about it. Letting it consume and blanket me. I start living what I'm thinking. I have moments of awaked-ness but for the most part I'm a sludgy brainless lump.
It's affecting my work, my eating, my life, and more. Soon enough it will be over. But I do want to remember this--it's not often you can feel this good!!
SWIM 1000y in 25 mins
Oof. Today went bad. I'm glad I ran first, although it might have messed with my swim motivations. I tried the swim, I really did. I followed the 20 min rule and it didn't work. My right shoulder didn't feel right, my form was awful, my mind wandering.
The bikes and gear bag go out tonight, everything is packed but I still need to plan that into the day. I don't fly out til Weds, so I had that back-up route for anything I forgot. So I wasn't terribly distracted by that...
Work has been super slow this past week and my work computer is finally more dead than alive. But that wasn't really distracting me either.
I'm not very nervous about the race, the water temp, or things like that.
I'm just in a total underwater fog. It is a struggle to do most anything, and I don't mean that lightly. I've been saying I'm tired. I've mentioned it time and time again. But this is a deep, unrelenting, all-comsuming fatigue in the brain. Sure, my body is tired. I get that all the time--the light leg burn and huff-huff of climbing the stairs, the hesitation to do anything strenuous. But this is in the head. My brain is sludge. I can't think. Drive. Walk. Remember. Talk.
It's amazing. And scary. It leaves me almost panicky. Will I recover in time? Did I do too much? How should I recover in this last week? If the building is set on fire, will I be able to get out on time?
I admit to getting wrapped up in it. Thinking about it. Letting it consume and blanket me. I start living what I'm thinking. I have moments of awaked-ness but for the most part I'm a sludgy brainless lump.
It's affecting my work, my eating, my life, and more. Soon enough it will be over. But I do want to remember this--it's not often you can feel this good!!
Sunday, June 17, 2012
Had to run to work...no, really!
RUN: 6.3 miles in 60 mins.
Although yesterday was hot, this morning was cool due to an overnight storm. The morning was beautiful for my goal run--but I didn't take it!! What!?
Yesterday left me wiped out. I'd already been living in a fog and then a fast brick yesterday in the heat. The fog got thicker and heavier.
We ran errands during the day as it heated back up to 90-some degrees. When the afternoon rolled around, my stomach was full-feeling (probably something to do with a bowl of greek yogurt...) and the oppressive heat kept me pushing the start back. But I finally rolled out the door with the goal of an EASY run to work, check the mouses, and EASY run back. I was also testing the found-Garmin. Worked great! And so did the run.
But if I was wiped before, I was even more so now. WOW am I tired.
Although yesterday was hot, this morning was cool due to an overnight storm. The morning was beautiful for my goal run--but I didn't take it!! What!?
Yesterday left me wiped out. I'd already been living in a fog and then a fast brick yesterday in the heat. The fog got thicker and heavier.
We ran errands during the day as it heated back up to 90-some degrees. When the afternoon rolled around, my stomach was full-feeling (probably something to do with a bowl of greek yogurt...) and the oppressive heat kept me pushing the start back. But I finally rolled out the door with the goal of an EASY run to work, check the mouses, and EASY run back. I was also testing the found-Garmin. Worked great! And so did the run.
But if I was wiped before, I was even more so now. WOW am I tired.
Saturday, June 16, 2012
Last ride...make it good one!
BIKE 58 miles in 3:02. FAST out, relaxed back.
RUN 3 miles in 25 mins, FAST pace for a brick!
I needed to rides like this one during the season, not during my taper. We set out with the goal of a "nice taper ride". We had the best of intentions, but then the best of riders show up and it all goes out the window. Some awesome riders joined us today, including an IML athlete. Since we were riding on flats and straightaways, it was super easy to get caught up in the fast pace. And get caught up I did...many other taters were smarter and stuck to their goals. But the way I saw it, I could do CP's plan of 2x[60x4)] or just done one really good one. Quality over quantity, right?
The first stop at 20 miles was in just over an hour. We were flying. And I can't blame anyone else, I was out in front and doing my own pace-pushing. I had my IMWI jersey on, DC joked I was a ref. I joked back I was the pace cow. Mooooooove It!!!! LOL.
But on the way back I dialed it in. Kept it under control and didn't keep pushing the pace. Probably what I should have been doing all along!
Then DC and I did a short brick run. I blame him for the pace, some rant about Google Docs ;) I love it, I'm gonna miss this.
I kept saying...I'll taper tomorrow!
RUN 3 miles in 25 mins, FAST pace for a brick!
I needed to rides like this one during the season, not during my taper. We set out with the goal of a "nice taper ride". We had the best of intentions, but then the best of riders show up and it all goes out the window. Some awesome riders joined us today, including an IML athlete. Since we were riding on flats and straightaways, it was super easy to get caught up in the fast pace. And get caught up I did...many other taters were smarter and stuck to their goals. But the way I saw it, I could do CP's plan of 2x[60x4)] or just done one really good one. Quality over quantity, right?
The first stop at 20 miles was in just over an hour. We were flying. And I can't blame anyone else, I was out in front and doing my own pace-pushing. I had my IMWI jersey on, DC joked I was a ref. I joked back I was the pace cow. Mooooooove It!!!! LOL.
But on the way back I dialed it in. Kept it under control and didn't keep pushing the pace. Probably what I should have been doing all along!
Then DC and I did a short brick run. I blame him for the pace, some rant about Google Docs ;) I love it, I'm gonna miss this.
I kept saying...I'll taper tomorrow!
Friday, June 15, 2012
IronFatigue
This is the only time of year I really get so tired--just before a big race. Amidst the mental sludge of my brain I think a lot about fatigue, what causes it, how to overcome it, how to use it, and more.
I'm pretty wrapped up in this. My fatigue is my sign that I'm working hard, that my body is doing all it can, and that I'm maxed out. There's no drug to replicate it. You can take drugs to make you tired, help you sleep, and get rest. But no drug will give that satisfaction, that sense of accomplishment, the feeling of meeting limits head on and overcoming them. No drug except ironman. Gawd I love it.
I was at LS yesterday and the salesman asked if I was in the CDA group because I looked tired and he's already seen a few other taters in the store. He said I wasn't alone in and that they all looked like me. LOL
I'm pretty wrapped up in this. My fatigue is my sign that I'm working hard, that my body is doing all it can, and that I'm maxed out. There's no drug to replicate it. You can take drugs to make you tired, help you sleep, and get rest. But no drug will give that satisfaction, that sense of accomplishment, the feeling of meeting limits head on and overcoming them. No drug except ironman. Gawd I love it.
I was at LS yesterday and the salesman asked if I was in the CDA group because I looked tired and he's already seen a few other taters in the store. He said I wasn't alone in and that they all looked like me. LOL
Another long swim
SWIM 85 mins and 4100y
It's probaby safe to say I almost didn't get this swim in. I had another lazy morning, waking up late and eating too much at breakfast (I've been skipping lunch lately, sets up a bad cycle...) and deciding to try to get to the gym sometime later in the day. Work has been slow the last few days (painfully so) so I risked it by sneaking out for a long lunch break in the middle of the day. It was a double risk because I didn't know the pool schedule for 1pm on a Friday. Could be packed with kids...or noodlers...
Turns out I got super lucky. Two lap lanes were open, one other swimmer and two kids in the rec area. NICE! So now what workout to do...I wasn't really in the mood, yet I still wanted to swim. Funny that. Usually I skip the swim as soon as I can. Must be that GTD I'm doing. I'm so close to 100 miles by June 30!! Geez what I'll do for nothing sometimes!
I started off with a 1000 loco for a WU, not doing the easy/fast alternates but just using the intervals to get started. Following my 20 minute rule, sure enough after the WU I was more into it and ready to keep going. I decided to do a straight, steady 1000y swim. This took 20:21, not bad considering my PR in that distance is something like a long 19 mins.
The next 1000y I pulled but did alternate stroke breathing, either left only, bilateral, or 4-stroke. Although I was trying to keep from looking at the lap counter I couldn't help it. In the 2nd 1000y I was shocked to see I'd only reached 14 laps before I looked. Then in this 2nd one I made it to 18, all the while thinking I was 20-something. I try to zone out and forget, but all happens is I start counting laps twice!
The CD was another loco, again more off breathing and pulling. I tell myself I'm pulling to keep from kicking and to simulate the wetsuit buoyancy. I'm deluding myself. I'm just being lazy. And tired!
This puts me at 91.72 miles and 14 days to go!
It's probaby safe to say I almost didn't get this swim in. I had another lazy morning, waking up late and eating too much at breakfast (I've been skipping lunch lately, sets up a bad cycle...) and deciding to try to get to the gym sometime later in the day. Work has been slow the last few days (painfully so) so I risked it by sneaking out for a long lunch break in the middle of the day. It was a double risk because I didn't know the pool schedule for 1pm on a Friday. Could be packed with kids...or noodlers...
Turns out I got super lucky. Two lap lanes were open, one other swimmer and two kids in the rec area. NICE! So now what workout to do...I wasn't really in the mood, yet I still wanted to swim. Funny that. Usually I skip the swim as soon as I can. Must be that GTD I'm doing. I'm so close to 100 miles by June 30!! Geez what I'll do for nothing sometimes!
I started off with a 1000 loco for a WU, not doing the easy/fast alternates but just using the intervals to get started. Following my 20 minute rule, sure enough after the WU I was more into it and ready to keep going. I decided to do a straight, steady 1000y swim. This took 20:21, not bad considering my PR in that distance is something like a long 19 mins.
The next 1000y I pulled but did alternate stroke breathing, either left only, bilateral, or 4-stroke. Although I was trying to keep from looking at the lap counter I couldn't help it. In the 2nd 1000y I was shocked to see I'd only reached 14 laps before I looked. Then in this 2nd one I made it to 18, all the while thinking I was 20-something. I try to zone out and forget, but all happens is I start counting laps twice!
The CD was another loco, again more off breathing and pulling. I tell myself I'm pulling to keep from kicking and to simulate the wetsuit buoyancy. I'm deluding myself. I'm just being lazy. And tired!
This puts me at 91.72 miles and 14 days to go!
Thursday, June 14, 2012
I'm resting instead of running
REST DAY!
CP had me running this morning, just a 45 mins form run. No way, Jose. My legs, quads, back, shoulders, right knee...all complaining.
Today is 10 days out from the race, and I have a lot of recovering to do. I've noticed that I bounce back fast in terms of how energetic I feel, but that the good feeling is not a real measure of true recovery. But I'm also noticed that I'm capable of doing a LOT no matter how tired I thought I was. I'm willing to bet I can go into the race still not feeling 100% and still do OK just because my body is used to the beating.
At the same time, I'd like to come into the race at 115%. Energetic, clean, loose, light, razor-sharp. Not heavy, sludgy, fuzzed, and tired like I am now.
So start the clock. 10 more days to fully recover. Get to it!
CP had me running this morning, just a 45 mins form run. No way, Jose. My legs, quads, back, shoulders, right knee...all complaining.
Today is 10 days out from the race, and I have a lot of recovering to do. I've noticed that I bounce back fast in terms of how energetic I feel, but that the good feeling is not a real measure of true recovery. But I'm also noticed that I'm capable of doing a LOT no matter how tired I thought I was. I'm willing to bet I can go into the race still not feeling 100% and still do OK just because my body is used to the beating.
At the same time, I'd like to come into the race at 115%. Energetic, clean, loose, light, razor-sharp. Not heavy, sludgy, fuzzed, and tired like I am now.
So start the clock. 10 more days to fully recover. Get to it!
Wednesday, June 13, 2012
The last long run of IM season!
RUN 20 miles in 3hr 13 mins, ave pace 9:44 and ave HR 139
Once more and done…the last long run of this training plan!
The plan did specify a 3hr SLEazy run but I was too close to 20 to quit. That
and 20 miles has a sort of magical appeal, it’s an even number and it’s got a “2”
in front of it. Most marathon training programs are in part evaluated by how my
20-milers there are. So I couldn’t quit before 20.
While I couldn’t quit, I also had trouble starting. My sleep
has been poor lately. Even though I’m going to bed early at 830-9pm and not
getting up until 530 I’m still not feeling rested. Lot of factors at play here
or course, and the first one that comes to mind is the fact that I drink a lot
of water right before bed. As in, while I’m sitting in bed waiting to turn off
the lamp I drink a bottle of water! Duh! Why can’t I drink it at 7pm? Good
question, hadn’t really thought of that until now…
So all through the night I’m up delivering the water baby. I
fall right back to sleep, yet it’s still a disturbance. And it’s frustrating
because I wake up and don’t really process the time, I just think it’s time to
get up! So last night at 10:32pm I woke up thinking it was time for coffee and
my morning banana!!!! I was so disappointed that I had to go back to bed! Then
again at 3am, and again at 4:30am. I’m in a half-awake/half-dream state and it
seems so frustrating to have to go back to bed, yet so inviting to do so… Gawds this IM thing has me messed up!
Anyways, my hydration was low yesterday too. And I didn’t
eat lunch, I just ate breakfast and dinner. And not a great dinner either, it
was a eat-this, eat-that, eat-this too munch fest trying to get satisfied. It
doesn’t take a lot of brain power to realize I was actually thirsty! I just don’t
have that type of power that late in the day. So right before triathlete
midnight I was eating a devil bar and recovery bar serving. Yes I needed the
calories for the run, but still…I could do better than dried fruit and nuts.
Further, I think all the dried fruit, nuts, and protein
powders are what’s messing with my stomach. I really gotta work on that…
Anyways, I wake up for good at 530 but still don’t get out
the door until a little after 7. Breakfast was a banana, peach, some greek
yogurt…gotta work on that too…and off to FP for the planned 3 loops. I was
ready to run but lacking the itch to really rock it. More along the lines of
Just Get It Done. I had my new Brooks Adrenaline 12’s on—their first miles will
be this run—so I was excited to test them out. I had my old ones in the truck
just in case the first loop proved them not a good idea.
The day was beautiful. Blue skies, mid-60s, light winds, and
those super high whispy clouds that seem impossibly far away. What more could I
ask for?
I started off doing the loop c-clockwise. The first loop
went smoothly with a few stops for water. A gel and I was off. 6.6 miles in 1hr
3mins.
The second loop I went clockwise just for fun. That’s my
idea of fun these days. I still felt good, the feet a little sore, some hip
muscles talking to me, and really only boredom as a complaint. Still a gorgeous
day, how could I complain? A gel and I was off. 6.6 miles in 1hr 4 mins. Steady
as Eddy.
The 3rd loop was also clockwise and after the
stop at the VC and truck (to swap the 2x espresso gel for a peanut butter one)
my legs were stiff and reluctant to be moving again. It took some time to
settle back into the run. I had 53 mins left for the 3hrs, and after some bad
math and struggling, I realized I could run to 2:34 and turn around for 3hrs.
Or I could run 3.5 miles out then back for 20. Or I could just keep running the
3rd loop and see what happens. I was so tired, that’s what I did.
The other options took too much mental energy.
The PB gel wasn’t sitting well, which is funny because I can’t
eat real PB or nut butter for a run and PB is an ingredient in the gel, but it
can’t be all that much. My legs were starting to wear down and when I stopped
at a fountain they started to do that rubber band-feeling crampy-pain they do
when the burn is starting to add up on them. When I stopped, they tightened and
pained, and a few times I thought my left calf was going to lock up. As long as
I kept moving I was OK. Simple answer there…keep moving!
The last loop was loooonnnggg….but coming down Skinker hill
another walker going up gave me a short round of applause. Huh? Just a few
claps and a smile that said “go” or “awesome” or something like that. I gave
him a smile and a thumbs up. Admittedly going downhill I probably looked like I
had a lot of energy. That was the only conversation I had all morning with
runners, unlike last week I didn’t see anyone I knew this time.
When I finally hit 20, I walked, actually it was more of a
trudge. A shuffle. My legs immediately started hurting and complaining,
especially my calves. Keep walking. Get cold water. Then finally I was OK to
sit. I was thirsty and oh-so-hungry but my tummy was NOT ready for food. I decided
against going right to work and instead went home for food, shower, and maybe a
nap.
Later at work (I didn’t manage to nap btw, just eat and
shower) I was barely moving. Unlike in the run, in which my body shut down
before my mind, my mind was doing OK at work while my body rebelled against
even a walk down the hall. Recovery from
this one will be long, I’m afraid.
Ironically, this 18-20 mile goal run is the longest for the
IM training, but is base long run mileage in my 50-miler training plan! YIKES!
Tuesday, June 12, 2012
Boring bike ride
BIKE 80 mins and 23 miles.
I did this indoors because it was still dark out kinda and I was feeling lazy. The plan said "small ring" and "spinning". Booooorrrrrrinnnngg!
I did this indoors because it was still dark out kinda and I was feeling lazy. The plan said "small ring" and "spinning". Booooorrrrrrinnnngg!
Monday, June 11, 2012
Long swim, but maybe not the last?
SWIM 90 mins and 4100y
CP said to make this one a long steady swim with the goal of not fading towards the end. Fade? Who me?
This was a mental challenge of a swim. I like doing intervals to make the minutes and yards go by faster. Otherwise 70-80 laps...back and forth...back and forth...oh that's so boring!!
I got to the pool late. This is a common occurrence lately. Just weeks ago I was up and at 'em at 4am, not I can't get out of bed early even though I go to bed early. Cumulative fatigue, boredom with the training, laziness? Which is it? I get up and just kinda uselessly sit around waiting to leave.
Anyway, I get to the pool and learn from DH that the OWS race option I almost did yesterday had 29 peeps and wind! EK did it and didn't seem excited by it either. DH called the conditions "less than ideal". I like that, something I'll keep in mind. Less Than Ideal.
The laps and yards ticked away smooth enough. With nothing else to focus on I was able to think about my swimming. I could feel the inefficiency, especially with my right arm/hand. There are times that I could feel it going "right" but it never lasted long. It mostly felt "right" after a brief rest, suggesting that it was muscle fatigue that was causing problems for me.
I swim the first 2000 and pulled the last 2000. Pulling sped me up a little, but since that wasn't the goal I didn't push it too much. I was still inefficient. But the last 1200 got interesting...a guy joined my lane who was doing this sort of breaststroke with a double pump arm move. Props for showing up and getting in the pool, but hoo boy this was slow! I was doing 75-100y per his 25. He was creating a wave front ahead of him that bounced off the wall he was approaching and I've never felt that before! It was OWS in the pool! There was an amazing amount of chop! Great practice :) Thanks, man!
I finished the 4000 and tacked on another 100 to stretch it out. I was tempted to go for 4300 and call it a 2.44 mile swim, but I opted against since I was running so late. Here it was nearly 10am! I needed to get to work! As I sat on the edge of the deck I saw storm clouds moving in. And another swimmer who was going to take my lane space (he toed the water and thought it was too cold--HTFU!!!!) being a sissie about the temp and the potential to be kicked out for a storm. Sure enough, he got in and the whistles blew for the storm. Nice timing on my part!
The swim felt OK, not fast, but I'm steady and persistent. I thinking about it, I realized today that I really do want to swim better, really I do. But it seems I always have some excuse--I have a race coming up, I'm injured, it's expensive--always one excuse or another as to why I don't do what's needed to improve. In summary, I want it but I'm not willing to work for it.
I'm wondering what will happen to my swim habit after CDA. I'm hoping to hit the 100 mile mark before June 30th and I only have 10.6 miles to go. So I might could pull that off. But after the race? I'd like to get back to Masters. I'd like to do that 2.4mi OWS race at Evergreen on Aug 4th. I do want to improve.
I just have to quit wanting it and start doing it.
CP said to make this one a long steady swim with the goal of not fading towards the end. Fade? Who me?
This was a mental challenge of a swim. I like doing intervals to make the minutes and yards go by faster. Otherwise 70-80 laps...back and forth...back and forth...oh that's so boring!!
I got to the pool late. This is a common occurrence lately. Just weeks ago I was up and at 'em at 4am, not I can't get out of bed early even though I go to bed early. Cumulative fatigue, boredom with the training, laziness? Which is it? I get up and just kinda uselessly sit around waiting to leave.
Anyway, I get to the pool and learn from DH that the OWS race option I almost did yesterday had 29 peeps and wind! EK did it and didn't seem excited by it either. DH called the conditions "less than ideal". I like that, something I'll keep in mind. Less Than Ideal.
The laps and yards ticked away smooth enough. With nothing else to focus on I was able to think about my swimming. I could feel the inefficiency, especially with my right arm/hand. There are times that I could feel it going "right" but it never lasted long. It mostly felt "right" after a brief rest, suggesting that it was muscle fatigue that was causing problems for me.
I swim the first 2000 and pulled the last 2000. Pulling sped me up a little, but since that wasn't the goal I didn't push it too much. I was still inefficient. But the last 1200 got interesting...a guy joined my lane who was doing this sort of breaststroke with a double pump arm move. Props for showing up and getting in the pool, but hoo boy this was slow! I was doing 75-100y per his 25. He was creating a wave front ahead of him that bounced off the wall he was approaching and I've never felt that before! It was OWS in the pool! There was an amazing amount of chop! Great practice :) Thanks, man!
I finished the 4000 and tacked on another 100 to stretch it out. I was tempted to go for 4300 and call it a 2.44 mile swim, but I opted against since I was running so late. Here it was nearly 10am! I needed to get to work! As I sat on the edge of the deck I saw storm clouds moving in. And another swimmer who was going to take my lane space (he toed the water and thought it was too cold--HTFU!!!!) being a sissie about the temp and the potential to be kicked out for a storm. Sure enough, he got in and the whistles blew for the storm. Nice timing on my part!
The swim felt OK, not fast, but I'm steady and persistent. I thinking about it, I realized today that I really do want to swim better, really I do. But it seems I always have some excuse--I have a race coming up, I'm injured, it's expensive--always one excuse or another as to why I don't do what's needed to improve. In summary, I want it but I'm not willing to work for it.
I'm wondering what will happen to my swim habit after CDA. I'm hoping to hit the 100 mile mark before June 30th and I only have 10.6 miles to go. So I might could pull that off. But after the race? I'd like to get back to Masters. I'd like to do that 2.4mi OWS race at Evergreen on Aug 4th. I do want to improve.
I just have to quit wanting it and start doing it.
Sunday, June 10, 2012
OWS at Innsbrook
SWIM OWS about 45 mins and about 1.2 miles
I had two good but lotta-driving options for OWS practice this weekend. The first was an organized swim race with HIM and IM distances but it was 90 mins+ away. The other was an IB group swim at Innsbrook. I opted for the later so I wasn't gone all day long with this swim. Since I was only swimming today it was sort of a day off.
The morning went looong. Lotta driving, lotta talking, and no swimming until 840. Then a 45-50 mins swim, more talking (but this was prerace prep talk), and lotta driving. Once I got home for whatever reason I was completely wiped out. DH and I did some errands and I couldn't even walk fast enough to keep up with him! I just sulked behind and whined...LOL.
Another thing that happens a lot lately is my mind just stops functioning. I can be in mid-sentence and just...stop. I'll forget what I wanted to say, forget what I was doing or where I was going. I think DH is getting tired of it!
Anyway, the swim was a benefit in the end. I got to try my new neoprene skull cap and learned that a bubble of water forms against my hears and sloshes around under the cap. So I need the was plugs (probably not a bad idea given the forecasted temp of high 50's/low 60s!) and/or the extra cap under the neoprene as recommended in a ST discussion.
I also managed to swim bilateral for the first time in OWS!!! Sure, the wetsuit is what really made it happen so easily, but it was a confidence boost to know I could do it. I've been working on it in the pool and wanted to work on it at TTT but it's hard to practice that in a race. So today was the first day and the smooth water and wetsuit made for a good opportunity to try it under ideal conditions.
I had two good but lotta-driving options for OWS practice this weekend. The first was an organized swim race with HIM and IM distances but it was 90 mins+ away. The other was an IB group swim at Innsbrook. I opted for the later so I wasn't gone all day long with this swim. Since I was only swimming today it was sort of a day off.
The morning went looong. Lotta driving, lotta talking, and no swimming until 840. Then a 45-50 mins swim, more talking (but this was prerace prep talk), and lotta driving. Once I got home for whatever reason I was completely wiped out. DH and I did some errands and I couldn't even walk fast enough to keep up with him! I just sulked behind and whined...LOL.
Another thing that happens a lot lately is my mind just stops functioning. I can be in mid-sentence and just...stop. I'll forget what I wanted to say, forget what I was doing or where I was going. I think DH is getting tired of it!
Anyway, the swim was a benefit in the end. I got to try my new neoprene skull cap and learned that a bubble of water forms against my hears and sloshes around under the cap. So I need the was plugs (probably not a bad idea given the forecasted temp of high 50's/low 60s!) and/or the extra cap under the neoprene as recommended in a ST discussion.
I also managed to swim bilateral for the first time in OWS!!! Sure, the wetsuit is what really made it happen so easily, but it was a confidence boost to know I could do it. I've been working on it in the pool and wanted to work on it at TTT but it's hard to practice that in a race. So today was the first day and the smooth water and wetsuit made for a good opportunity to try it under ideal conditions.
Saturday, June 9, 2012
The last looooooong ride
BIKE 7hrs and 115 miles
For the last long ride, the goal was a steady long ride that was for "time in the saddle". It was time in the saddle, that's for sure. But geez was I even moving?!?
I also wanted to get away from the usual Columbia route and ride with other riders. The race ride will have roads and riders I am unfamiliar with, so I should be training with them, right? So for this, I luckily found the TN 66 ride and DC joined in. The routes included a 70 and 40, it sounded like a somewhat good idea to do both. Once I arrived at the site, I realized that I have done this ride before (2009?). And once I got on the roads, I realized why I wasn't excited about coming back after doing it before.
The weather and day was great, sunny with a bit of wind out of the SE. Frea had brand new C4000 tires with a bright blue color that I didn't like at first but I thought rather sharp now. (I put the tires on Weds before dropping off the bike for a pre-race, and when I picked u the bike Friday I asked about the missing direction arrow the previous tires had. I told the LBS guy I didn't want to go backwards on the course. He didn't quite get me at first, IronHumor!!) The ride started going north so we had a tailwind. The first 20 miles passed fast in just over an hour. From this point the routes split, and suddenly we were alone on the long route. We rode west, then we rode south. Right into the wind. For a loooong way.
DC rode ahead which was kinda the plan. I can't train LSD at his pace, and there's not benefit for him to slow down for me. But I was dragging more slow than usual, and my HR was higher than I thought it should be. But I chalked it up to fatigue and long hours and wind.
The roads I was unhappy with were long stretches along a highway. There was a great shoulder, but it's still un-nerving to have cars coming up behind you so fast. Suddenly the familiar Columbia roads weren't so bad! But I kept plugging along, happy to be going my pace and keeping the focus within me. Nutrition was a little less than last weeks since the pace was easier--200 calories of InfinIT'/hr and one half a Powerbar/hour. This worked for the first 5 hours anyway.
We didn't stop much, only at 20 and 57. Near the end, DC said he's doing just the 70 loop. He still had a long run this weekend. Ohhh it sounded so tempting to stop...but I didn't really want to...but I didn't want to go back out on these highways...so what to do...what to do... The MCTs!! Of course! The 70 route crossed on and off them, so they were nearby. Yay! I left DC and took off before realizing I needed more water. Brief stop at the Shell, then back out. By now it was 4.5 hrs in. And I was starting to drag...watching the garmin slowly climb up in the numbers.
It was around this point that I realized that my rear brake was dragging! Frea was picked up just yesterday for the pre-race check and I knew the brakes were adjusted to be just a hairs-width from the rims, but I'd check pre-ride to be sure they werent' touching. How long was it doing that?!? Is that why I felt so slow, high HR, and overworked for the first 70 miles? Or was it headwind and fatigue?!
Out and back on Goshen/watershed, then down goshen to schoolhouse, marking the turn points so I could return to the truck at 7hrs and not before or after. Time passed slowly, and around 5.5 hrs I was craving more food. I changed the feeding schedule to 45 then to 30-35 mins to accommodate. Hydration was OK, it wasn't that terribly hot out,but I was both hungry and nauseated at the same time. At 6hrs I hit 100 miles. Is that all!?!?
Shortly after 6hrs, I stopped briefly to eat a caffeinated gel. The strawberry perpetuem flask I had was the most unappetizing thing, the powerbars were pretty much gone. And I had only one caffeinated gel in a set of 3. Nuts! I need to think this through more, I made a similar mistake on the IB last weekend.
My feet were starting to burn, but butt starting to get uncomfy, but otherwise I was feeling OK. Aside from a nearly extreme fatigue. I wasn't ready to quit, but I was ready to be done. Finally I got back to the final turn off to E-ville. And after a few extra minutes out n back to round up the number...and FINALLY back to the truck! Yay! The longest ride was DONE!
I wanted to keep going for a few reasons. I knew it would suck, and I wanted to Embrace The Suck, as a fellow CdA blogger has said. I also wanted this under my belt, having announced to everyone that I was doing it was also a good push to do it. :)
I'm shocked at how slow the last hour was --15 miles only on a flat trail with the most favorable headwind in the last 45 miles!?? OK, OK, it was for time and not distance, but still!!
After the ride I was completely wiped and ended up crashed on the couch, feet up and unable to focus to read an ultrarunning book DH picked up for me at the library.
Now for the last long swim and run!
For the last long ride, the goal was a steady long ride that was for "time in the saddle". It was time in the saddle, that's for sure. But geez was I even moving?!?
I also wanted to get away from the usual Columbia route and ride with other riders. The race ride will have roads and riders I am unfamiliar with, so I should be training with them, right? So for this, I luckily found the TN 66 ride and DC joined in. The routes included a 70 and 40, it sounded like a somewhat good idea to do both. Once I arrived at the site, I realized that I have done this ride before (2009?). And once I got on the roads, I realized why I wasn't excited about coming back after doing it before.
The weather and day was great, sunny with a bit of wind out of the SE. Frea had brand new C4000 tires with a bright blue color that I didn't like at first but I thought rather sharp now. (I put the tires on Weds before dropping off the bike for a pre-race, and when I picked u the bike Friday I asked about the missing direction arrow the previous tires had. I told the LBS guy I didn't want to go backwards on the course. He didn't quite get me at first, IronHumor!!) The ride started going north so we had a tailwind. The first 20 miles passed fast in just over an hour. From this point the routes split, and suddenly we were alone on the long route. We rode west, then we rode south. Right into the wind. For a loooong way.
DC rode ahead which was kinda the plan. I can't train LSD at his pace, and there's not benefit for him to slow down for me. But I was dragging more slow than usual, and my HR was higher than I thought it should be. But I chalked it up to fatigue and long hours and wind.
The roads I was unhappy with were long stretches along a highway. There was a great shoulder, but it's still un-nerving to have cars coming up behind you so fast. Suddenly the familiar Columbia roads weren't so bad! But I kept plugging along, happy to be going my pace and keeping the focus within me. Nutrition was a little less than last weeks since the pace was easier--200 calories of InfinIT'/hr and one half a Powerbar/hour. This worked for the first 5 hours anyway.
We didn't stop much, only at 20 and 57. Near the end, DC said he's doing just the 70 loop. He still had a long run this weekend. Ohhh it sounded so tempting to stop...but I didn't really want to...but I didn't want to go back out on these highways...so what to do...what to do... The MCTs!! Of course! The 70 route crossed on and off them, so they were nearby. Yay! I left DC and took off before realizing I needed more water. Brief stop at the Shell, then back out. By now it was 4.5 hrs in. And I was starting to drag...watching the garmin slowly climb up in the numbers.
It was around this point that I realized that my rear brake was dragging! Frea was picked up just yesterday for the pre-race check and I knew the brakes were adjusted to be just a hairs-width from the rims, but I'd check pre-ride to be sure they werent' touching. How long was it doing that?!? Is that why I felt so slow, high HR, and overworked for the first 70 miles? Or was it headwind and fatigue?!
Out and back on Goshen/watershed, then down goshen to schoolhouse, marking the turn points so I could return to the truck at 7hrs and not before or after. Time passed slowly, and around 5.5 hrs I was craving more food. I changed the feeding schedule to 45 then to 30-35 mins to accommodate. Hydration was OK, it wasn't that terribly hot out,but I was both hungry and nauseated at the same time. At 6hrs I hit 100 miles. Is that all!?!?
Shortly after 6hrs, I stopped briefly to eat a caffeinated gel. The strawberry perpetuem flask I had was the most unappetizing thing, the powerbars were pretty much gone. And I had only one caffeinated gel in a set of 3. Nuts! I need to think this through more, I made a similar mistake on the IB last weekend.
My feet were starting to burn, but butt starting to get uncomfy, but otherwise I was feeling OK. Aside from a nearly extreme fatigue. I wasn't ready to quit, but I was ready to be done. Finally I got back to the final turn off to E-ville. And after a few extra minutes out n back to round up the number...and FINALLY back to the truck! Yay! The longest ride was DONE!
I wanted to keep going for a few reasons. I knew it would suck, and I wanted to Embrace The Suck, as a fellow CdA blogger has said. I also wanted this under my belt, having announced to everyone that I was doing it was also a good push to do it. :)
I'm shocked at how slow the last hour was --15 miles only on a flat trail with the most favorable headwind in the last 45 miles!?? OK, OK, it was for time and not distance, but still!!
After the ride I was completely wiped and ended up crashed on the couch, feet up and unable to focus to read an ultrarunning book DH picked up for me at the library.
Now for the last long swim and run!
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