During the long drive home Monday, I had plenty of time to think.
Lots of people are trying to compare this to Ironman. I say it's not a good comparison, but there are a few things that can be lined up for analysis. Length: obviously the 100.0 is shorter than 140.6, but the biggest difference between this race and IM is the run. (Imagine having to do 4 laps on that course!). Difficulty: can't compare, every IM is different. Mental: IM is mentally tougher, probably due to the run. So bottom line for me, it's harder to do an Ironman.
After climbing the Wall, I realized that I can do anything I put my mind to. Anything. Anything I really want (within reason, of course) I can do. That's a powerful feeling. I'm going to be incredibly smug for awhile here :)
I'm also now realizing that any hill I encounter on a group ride will have to be climbed. The group will not me any slack from here on out.
My new race nutrition was solid. But would it hold up at HIM race pace? This alternating between Z1/2 and Z4/5 wasn't the same as a 3hr bike effort at Z3.
My run is way improved. Even DH noted I looked stronger than usual, no shuffling.
Where does this put me for next year? My usual post-race exuberance has me wanting to trained hard for an HIM and qualify for the IM 70.3 championships (like EK did this weekend!) but that' me being way ahead of myself. IM CdA is next. I need to rest the next 5-6 weeks, focus on swimming, and let triathlon go for now. Or that exuberance will get tripped up over burn-out.
I'm also thinking about changing a few things nutrition-wise, but no solid plans yet.
Overall, what a great year:
3rd place at Quivering Quads
Double Chubb 50K
1st place at Gateway Olympic
2nd place at Cutting Edge half
Pigman half
SavageMan 100.0
Lottsa hills, lottsa PR's and the year really isn't over yet! It's now cyclocross season!!!!
Monday, September 19, 2011
Sunday, September 18, 2011
Savageman 70.0
Well, this is what we came for. And here it is. Two Thousand Hilleven was all about today, this race, and this course. This could be a long report!
Prerace was just like yesterday, except I knew what to expect. The air temps were slightly warmer, at about 48F or so but the water was 63-64F. Doesn't seem all that warmer, but it was notable different. And like yesterday, the day started out cloudy. Come on Sunshine! At a Powerbar pre-race, drank lots of water. Otherwise--2nd verse same as the 1st.
SWIM: 1.2 miles in 41:03-- Another PR!!!! (there's talk that the course was short, but either way it's a PR!!). Again the water was clear, smooth, and pleasant. This time I was in the first wave, positioned myself the same, and had a better start. I began to realize that yesterday's race had a lot of beginners and today would be different. Again I settled into what felt like a fast and smooth swim. Seaweed, Thomas the Turtle, The Swan, the finish arch. The only problem was some chop on the way back to the arch, but I stayed calm. If this is my last race swim of the year (and I expect it will be), I'll be happy. I've come a long way in my swimming!
T1: 8:43 Really? slower than yesterday? Slowest in the AG! I had a longer run to the bike than yesterday but even with slightly warmer temps and recent practice I was still slow. On the plus side, I stayed calm, didn't cramp my calf, and got all the gear on that I needed.
BIKE: 55.7 miles in 4:26, ave 12.5 mph OK now 2nd verse unlike the first. This course turned a different way out of the park and beared no similarity to yesterday. First hill was Toothpick, easy breezy. Then some flats, I figured that if I dried off yesterday in 5 miles then I'd be dry by the end of the next 6 miles before the descent. Yup. By the time I started down hill I was cool but not cold, but ready to go. Yesterday's hills gave me a boost of confidence and I carried it forward. I had good control in the descents, some braking but no chickeny braking like I feared. Other riders were zooming past me, I let them go figuring they either knew the course or were willing to risk it. This part of the ride was dangerous was fast downhills, narrow roads, and drop-offs at the side of the road. We wound down and down and down to Savage River. The trees shaded the course, but I could see the sun peaking through now and again. I kept hoping for some sun to help warm me up. My shoulders and quads started shivering!
But I kept reminding myself--stay smart. Like the pj pants said: I AM SO SMRT! Stay smart. I was smiling, feeling good and enjoying it. I kept reminding myself, stay smart and you can do this. Stay smart. Stay smart.
From the course preview, I knew how much flat I had after the descent and before the Wall. I used the time to fuel and make sure I was focused. I had decided in my prerace planning to doe a self-assessment at this point. Did I need to remove a layer? Was everything comfy? Was I thirsty? Where my shoes clipped in tight? My head was buzzing. I was nervous and excited and nervous and smart and ready and oh ... I saw the right turn that leads to the hill.. wow... what a rush.
I could hear the noise and music as I turned the first corner. Once around the corner, I came across a block I didn't remember from the preview! A slightly angled street that led to the main event. Bird was already in lowest gear, the plan was to crawl as slow as needed to conserve on everything.
In my mind, I mapped it in 4 blocks (which is why I was surprised to see a 5th at the bottom). The first 3 blocks weren't technically "the Wall". I rolled through the first, started the second. Barely remember that one, except I noted my legs starting to feel it. Started the third, don't remember this one at all. How is that possible?!? Then suddenly--I was at The Wall, I could see the change in pavement from smooth to rough...10 feet or so later I passed the Street Closed sign. And so it began.
My plan was to stay seated as long as possible so as to keep the maximum control of the bike. Shortly after the sign, I had to stand to keep enough momemtum rolling. As soon as I stood, I started weaving left. I don't think I was going around anyone, I think I maybe thought I could get around a pothole? Anyway, I started to slow down. I felt the rear wheel slip. I was still going left. All I could see was 6" of road in front of me. I don't remember the crowds, the loop-playing Rocky theme music, anything. Just holes, cracks, and pavement. I saw hands come out as if to catch the bike. They pulled back. I kept rolling. Turn to the right. Wheel slipped. Kept rolling. Then suddenly...the smooth pavement marking the top of the hill! I still wasn't at the summit...not yet...but I yelled and yelled and suddenly heard the music and cheering and spectators...and then that was it!!!!! I hit the top!!!!!! OMG OMG OMG!!!!
Then I stopped. Whew, I needed to breath. I looked back down the hill, hoping to see DH and his jester hat. I was breathing hard and loving the adrenaline rush. WOW.
But I needed to keep going. I looped back a few feet to get some flat space to clip in, had another cyclist fall flat near me trying to clip in, and started climbing to the clothing drop another few blocks up. At the clothing drop, I stopped. I had to pee since Savage River (and I would have loved to have dropped that weight before the Wall!) so I found a porta potty. Then noshed half a lara bar. Then heard IT calling me!! He made it too!!!! I kept wondering how the other 3 in our group were doing. I knew TH was ahead of me and that's it.
I wanted to rest and chat with IT, but I had to keep going. I was getting cold again and my legs were getting heavy from not moving. I skipped the clothing drop and continued up Savage Mountain.
The next 6 miles were up up up. Nothing as severe as the Wall, though, but I stayed in granny gear none the less. I was finally warming up too! Finally! I knew IT would be coming up behind me, so I didn't hurry. He did find me soon enough and then it was like a group ride. There were so few riders on the roads, it did remind me of a quiet weekend ride somewhere.
The climb up Savage Mountain was timed, but I didn't worry about it. I stopped a total of 3 times (the last was a pause to remove the wind jacket) and managed an unhurried 1 hr climb of the 7.1 mile hill. Yowza!
Then down. Then up. Then down. Then up. Miles 20-40 went smoothly. I hydrated OK, and I ate the other half of the Lara. It was during this time that I realized that solid food wasn't agreeing with the zone 4/5 efforts in this ride. My nutrition was great when blood was available for digestion, but not when blood was too diverted. So although I was getting good calories, they were sitting heavy. I decided to wait until things felt better then shift to the Sustained Energy + Mocha Clif gel flasks I made in place of the Powerbars. This was a great choice--the PB's would have been too cold to chew and too hard to peel with gloves. Once I changed to this nutrition, I felt better.
More up and down. A harsh bike crash on a switch back hill. Another rider down near Otto. I stayed positive and waited for Killer Miller, the next major hill. And soon enough, there it was. We were warned that KM was the worst climb in the ride for it's length. I agree. 1.3 miles averaging 8%, with stretches over 20% in switchbacks that hide the upcoming hill...WOW...just when you think you're almost to the top, you turn the corner and another uphill section, and you turn a corner and another...it just didn't end...and it was awesome. I reached the top, skipped the offered Miller beer, and found IT right behind me! YAY!
The "top" of KM was still ahead of us, but the worst was over. We passed some cows (I like to Moooooove it...No!!!!!!). We passed the sign marking the official top of KM. We passed what I thought would be the 45 mile mark...only to find the 40...nuts. 15 more to go, not 10.
By this point, the adrenaline had no effect on me. My legs were getting heavy and dull. I wanted to ride with IT but found that when I did I got distracted. So I needed to be ahead of him or behind. We alternated this for awhile, but for the most part I stayed out front. I had to keep moving--I was getting cold again!
One more hill, Maynardier Ridge then back to nice flatter sections and the now-familiar last few miles from yesterday's course. By now I was really getting cold and just wanted off the bike so I could warm up.
Overall, a great bike! No sore feet like I normally get on hills! And I had good nutrition and stayed focused. Didn't walk any hills and didn't have any bike mechanicals. What a great ride!
T2: 2:55 I just remember thinking how surprisingly good my legs felt. Just like yesterday, took off the jersey and put on a long sleeve T, and was only 30s slower. Instead of a gel, I grabbed the 2nd Sustained/Gel flask. Rock on!
RUN: 13.1 miles in 2:16.23 10:24m/m pace. Just like yesterday, I felt great out of T2. I do think this speaks to the benefit of a great bike pace. Sure, I'll probably never do such an easy bike in another HIM or Oly, but the lesson is that you can come out of T2 with fresh feeling legs given good training, plenty of practice, and a smart bike pace. I AM SO SMRT!
Off again on the trails, this time no cold feet. I reined the speed in quickly. I reminded myself that there were 2hrs ahead of me yet! Soon enough, I slowed into a good 9.5 m/m pace. I ran through the hills of the campground, back to the main road, ran half way up the fire road before walking for fear of tripping, ran back down and hit the halfway point at 1hr. Right on pace!!
I was having some stupid moments, like the time on the fireroad where I dropped a gel from the aid station twice, then squeeze some of the Sustained/gel mix on my leg (vaguely looked like I pooped my pants with that nice brown color!) but otherwise the first loop was perfect.
Second loop started out very fresh. I'd just seen Rich and BN, stopped at a portapotty, and started out for the 3rd and last time. I started to feel the wear and tear around mile 8 while climbing back in the campground hills. I'd walk 30s, then run. Walk 30, then run, as needed. Just keep a steady pace, no shuffle.
No shuffle, I kept thinking as I hit miles 8, 9, 10. I'd decided in the bike that I'd view the run not as miles 1-13 but rather as miles 87-100. I'm glad I did this, it kept things in perspective. When I got tired and wanted to slow down, I'd remind myself that it's OK to be tired at mile 95. Then I'd realize that I was at 95 miles and I'd get a mental boost!
The miles didn't crawl by like they sometimes do, actually they kinda flew by. I'd seen JM then IT, but no TH. I was worried about her, but had good faith in her strength. I walked up the fire road hill this time, I was having trouble with solid footing and didn't want to fall. Up the hill, turn-around, back down. By this time, only 1.5 miles to go. 98.5 miles DONE!
Around mile 9 or 10 I noticed I was getting cold again. I'd pulled off the arm warmers and it didn't occur to me them to put them back on. I just wanted to finish. Mile 99... and I was really getting cold again. I wanted to run in with IT but didn't see him behind me. I could wait...or I could finish...still can't see him...can't wait. I wondered if the last mile would be like IMWI, with a boost of energy, that "race flashed before my eyes moment", and the incredible giddyness. It was sort of like that, I was happy and smiling but cold. Why was I so cold?
Passed BN (and nearly asked for his jacket), looked again for IT, saw DH who told me everyone was accounted for, and headed for the line. 20 feet out I came up behind a guy who grabbed his leg as if cramped. I grabbed his arm and started yelling Let's Go! He picked up and ran in with me. We crossed together, congrat'd each other, and that's when I realized I was done! Done. Done. DONE!
My first priorities were simple--cheer in IT then get my warm clothes and recovery drink. Then cheer for TH and JM. DH had time tabs on them. Soon enough they appeared, and soon enough it was all over. I was tired but not pained. Sore but not limping. In fact, I felt pretty good considering the weekend.
Recovery at the house was soft foods (tummy still not happy enough for solids). I stretched and kept moving, and kept hydrating. I was still surprised at how good I felt!
Overall time: 7:35.40 6 out of 11 in AG, last in swim and T1, but good in the rest.
Overall weekend: there were 7 females that finished the 100.0 under the cutoff time, of those I was 7th :)
And I'm perfectly happy with that.
Prerace was just like yesterday, except I knew what to expect. The air temps were slightly warmer, at about 48F or so but the water was 63-64F. Doesn't seem all that warmer, but it was notable different. And like yesterday, the day started out cloudy. Come on Sunshine! At a Powerbar pre-race, drank lots of water. Otherwise--2nd verse same as the 1st.
SWIM: 1.2 miles in 41:03-- Another PR!!!! (there's talk that the course was short, but either way it's a PR!!). Again the water was clear, smooth, and pleasant. This time I was in the first wave, positioned myself the same, and had a better start. I began to realize that yesterday's race had a lot of beginners and today would be different. Again I settled into what felt like a fast and smooth swim. Seaweed, Thomas the Turtle, The Swan, the finish arch. The only problem was some chop on the way back to the arch, but I stayed calm. If this is my last race swim of the year (and I expect it will be), I'll be happy. I've come a long way in my swimming!
T1: 8:43 Really? slower than yesterday? Slowest in the AG! I had a longer run to the bike than yesterday but even with slightly warmer temps and recent practice I was still slow. On the plus side, I stayed calm, didn't cramp my calf, and got all the gear on that I needed.
BIKE: 55.7 miles in 4:26, ave 12.5 mph OK now 2nd verse unlike the first. This course turned a different way out of the park and beared no similarity to yesterday. First hill was Toothpick, easy breezy. Then some flats, I figured that if I dried off yesterday in 5 miles then I'd be dry by the end of the next 6 miles before the descent. Yup. By the time I started down hill I was cool but not cold, but ready to go. Yesterday's hills gave me a boost of confidence and I carried it forward. I had good control in the descents, some braking but no chickeny braking like I feared. Other riders were zooming past me, I let them go figuring they either knew the course or were willing to risk it. This part of the ride was dangerous was fast downhills, narrow roads, and drop-offs at the side of the road. We wound down and down and down to Savage River. The trees shaded the course, but I could see the sun peaking through now and again. I kept hoping for some sun to help warm me up. My shoulders and quads started shivering!
But I kept reminding myself--stay smart. Like the pj pants said: I AM SO SMRT! Stay smart. I was smiling, feeling good and enjoying it. I kept reminding myself, stay smart and you can do this. Stay smart. Stay smart.
From the course preview, I knew how much flat I had after the descent and before the Wall. I used the time to fuel and make sure I was focused. I had decided in my prerace planning to doe a self-assessment at this point. Did I need to remove a layer? Was everything comfy? Was I thirsty? Where my shoes clipped in tight? My head was buzzing. I was nervous and excited and nervous and smart and ready and oh ... I saw the right turn that leads to the hill.. wow... what a rush.
I could hear the noise and music as I turned the first corner. Once around the corner, I came across a block I didn't remember from the preview! A slightly angled street that led to the main event. Bird was already in lowest gear, the plan was to crawl as slow as needed to conserve on everything.
In my mind, I mapped it in 4 blocks (which is why I was surprised to see a 5th at the bottom). The first 3 blocks weren't technically "the Wall". I rolled through the first, started the second. Barely remember that one, except I noted my legs starting to feel it. Started the third, don't remember this one at all. How is that possible?!? Then suddenly--I was at The Wall, I could see the change in pavement from smooth to rough...10 feet or so later I passed the Street Closed sign. And so it began.
My plan was to stay seated as long as possible so as to keep the maximum control of the bike. Shortly after the sign, I had to stand to keep enough momemtum rolling. As soon as I stood, I started weaving left. I don't think I was going around anyone, I think I maybe thought I could get around a pothole? Anyway, I started to slow down. I felt the rear wheel slip. I was still going left. All I could see was 6" of road in front of me. I don't remember the crowds, the loop-playing Rocky theme music, anything. Just holes, cracks, and pavement. I saw hands come out as if to catch the bike. They pulled back. I kept rolling. Turn to the right. Wheel slipped. Kept rolling. Then suddenly...the smooth pavement marking the top of the hill! I still wasn't at the summit...not yet...but I yelled and yelled and suddenly heard the music and cheering and spectators...and then that was it!!!!! I hit the top!!!!!! OMG OMG OMG!!!!
Then I stopped. Whew, I needed to breath. I looked back down the hill, hoping to see DH and his jester hat. I was breathing hard and loving the adrenaline rush. WOW.
But I needed to keep going. I looped back a few feet to get some flat space to clip in, had another cyclist fall flat near me trying to clip in, and started climbing to the clothing drop another few blocks up. At the clothing drop, I stopped. I had to pee since Savage River (and I would have loved to have dropped that weight before the Wall!) so I found a porta potty. Then noshed half a lara bar. Then heard IT calling me!! He made it too!!!! I kept wondering how the other 3 in our group were doing. I knew TH was ahead of me and that's it.
I wanted to rest and chat with IT, but I had to keep going. I was getting cold again and my legs were getting heavy from not moving. I skipped the clothing drop and continued up Savage Mountain.
The next 6 miles were up up up. Nothing as severe as the Wall, though, but I stayed in granny gear none the less. I was finally warming up too! Finally! I knew IT would be coming up behind me, so I didn't hurry. He did find me soon enough and then it was like a group ride. There were so few riders on the roads, it did remind me of a quiet weekend ride somewhere.
The climb up Savage Mountain was timed, but I didn't worry about it. I stopped a total of 3 times (the last was a pause to remove the wind jacket) and managed an unhurried 1 hr climb of the 7.1 mile hill. Yowza!
Then down. Then up. Then down. Then up. Miles 20-40 went smoothly. I hydrated OK, and I ate the other half of the Lara. It was during this time that I realized that solid food wasn't agreeing with the zone 4/5 efforts in this ride. My nutrition was great when blood was available for digestion, but not when blood was too diverted. So although I was getting good calories, they were sitting heavy. I decided to wait until things felt better then shift to the Sustained Energy + Mocha Clif gel flasks I made in place of the Powerbars. This was a great choice--the PB's would have been too cold to chew and too hard to peel with gloves. Once I changed to this nutrition, I felt better.
More up and down. A harsh bike crash on a switch back hill. Another rider down near Otto. I stayed positive and waited for Killer Miller, the next major hill. And soon enough, there it was. We were warned that KM was the worst climb in the ride for it's length. I agree. 1.3 miles averaging 8%, with stretches over 20% in switchbacks that hide the upcoming hill...WOW...just when you think you're almost to the top, you turn the corner and another uphill section, and you turn a corner and another...it just didn't end...and it was awesome. I reached the top, skipped the offered Miller beer, and found IT right behind me! YAY!
The "top" of KM was still ahead of us, but the worst was over. We passed some cows (I like to Moooooove it...No!!!!!!). We passed the sign marking the official top of KM. We passed what I thought would be the 45 mile mark...only to find the 40...nuts. 15 more to go, not 10.
By this point, the adrenaline had no effect on me. My legs were getting heavy and dull. I wanted to ride with IT but found that when I did I got distracted. So I needed to be ahead of him or behind. We alternated this for awhile, but for the most part I stayed out front. I had to keep moving--I was getting cold again!
One more hill, Maynardier Ridge then back to nice flatter sections and the now-familiar last few miles from yesterday's course. By now I was really getting cold and just wanted off the bike so I could warm up.
Overall, a great bike! No sore feet like I normally get on hills! And I had good nutrition and stayed focused. Didn't walk any hills and didn't have any bike mechanicals. What a great ride!
T2: 2:55 I just remember thinking how surprisingly good my legs felt. Just like yesterday, took off the jersey and put on a long sleeve T, and was only 30s slower. Instead of a gel, I grabbed the 2nd Sustained/Gel flask. Rock on!
RUN: 13.1 miles in 2:16.23 10:24m/m pace. Just like yesterday, I felt great out of T2. I do think this speaks to the benefit of a great bike pace. Sure, I'll probably never do such an easy bike in another HIM or Oly, but the lesson is that you can come out of T2 with fresh feeling legs given good training, plenty of practice, and a smart bike pace. I AM SO SMRT!
Off again on the trails, this time no cold feet. I reined the speed in quickly. I reminded myself that there were 2hrs ahead of me yet! Soon enough, I slowed into a good 9.5 m/m pace. I ran through the hills of the campground, back to the main road, ran half way up the fire road before walking for fear of tripping, ran back down and hit the halfway point at 1hr. Right on pace!!
I was having some stupid moments, like the time on the fireroad where I dropped a gel from the aid station twice, then squeeze some of the Sustained/gel mix on my leg (vaguely looked like I pooped my pants with that nice brown color!) but otherwise the first loop was perfect.
Second loop started out very fresh. I'd just seen Rich and BN, stopped at a portapotty, and started out for the 3rd and last time. I started to feel the wear and tear around mile 8 while climbing back in the campground hills. I'd walk 30s, then run. Walk 30, then run, as needed. Just keep a steady pace, no shuffle.
No shuffle, I kept thinking as I hit miles 8, 9, 10. I'd decided in the bike that I'd view the run not as miles 1-13 but rather as miles 87-100. I'm glad I did this, it kept things in perspective. When I got tired and wanted to slow down, I'd remind myself that it's OK to be tired at mile 95. Then I'd realize that I was at 95 miles and I'd get a mental boost!
The miles didn't crawl by like they sometimes do, actually they kinda flew by. I'd seen JM then IT, but no TH. I was worried about her, but had good faith in her strength. I walked up the fire road hill this time, I was having trouble with solid footing and didn't want to fall. Up the hill, turn-around, back down. By this time, only 1.5 miles to go. 98.5 miles DONE!
Around mile 9 or 10 I noticed I was getting cold again. I'd pulled off the arm warmers and it didn't occur to me them to put them back on. I just wanted to finish. Mile 99... and I was really getting cold again. I wanted to run in with IT but didn't see him behind me. I could wait...or I could finish...still can't see him...can't wait. I wondered if the last mile would be like IMWI, with a boost of energy, that "race flashed before my eyes moment", and the incredible giddyness. It was sort of like that, I was happy and smiling but cold. Why was I so cold?
Passed BN (and nearly asked for his jacket), looked again for IT, saw DH who told me everyone was accounted for, and headed for the line. 20 feet out I came up behind a guy who grabbed his leg as if cramped. I grabbed his arm and started yelling Let's Go! He picked up and ran in with me. We crossed together, congrat'd each other, and that's when I realized I was done! Done. Done. DONE!
My first priorities were simple--cheer in IT then get my warm clothes and recovery drink. Then cheer for TH and JM. DH had time tabs on them. Soon enough they appeared, and soon enough it was all over. I was tired but not pained. Sore but not limping. In fact, I felt pretty good considering the weekend.
Recovery at the house was soft foods (tummy still not happy enough for solids). I stretched and kept moving, and kept hydrating. I was still surprised at how good I felt!
Overall time: 7:35.40 6 out of 11 in AG, last in swim and T1, but good in the rest.
Overall weekend: there were 7 females that finished the 100.0 under the cutoff time, of those I was 7th :)
And I'm perfectly happy with that.
Saturday, September 17, 2011
Savageman 30.0
There's so much to say about this weekend, how can I possibly get it all typed up!?
Woke up Saturday morning for the 30.0 feeling rested and ready. Still a bit of a headache and still some concern over the cold temps. Had my usual coffee, banana, eggs breakfast. Since the first wave didn't go off until 9:30am, there was plenty of time this morning.
We arrived to the site and found out that we were early compared to everyone else! This was nice as there were no lines, especially since my new tire FLAT! I got the tube replaced quickly and tried to forget about it. Worrying about that during the swim wouldn't help me any.
Oh, was it cold. I wore my new bike gloves to keep my hands comfy, layered on lots of clothes. It didn't help any when the announcer said air temp was 45-47F and water temp was 64-65F. What!? My coldest ever swim prior to this was 64F in Lake Michigan and that was COLD!
SWIM: 0.932 miles in 31:56 15/25 in AG --a PR!!!!
In the end, the water wasn't so bad. It felt good compared to the air, as the air now also had a cold wind to freeze exposed skin. I was in the 2nd wave, and after a short but sufficient warm-up we were off! I had positioned myself in the middle of the field and expected the front end of the pack to move away from me. But instead I was stuck in a field of swimmers for a lot longer than expected. Early on I was punched in the right cheek, thankfully I got my goggles back on and just kept going. Once things cleared out, I settled into what felt like a fast swim. Seaweed was visible in the clear water and that gave me a gauge of movement and speed. Round Thomas the Turtle for the first turn, then off to the Swan for the last turn. Simple rectangle course. No big chop, no sighting problems, kept calm, and enjoyed it!
T1: 8:42, one of the slowest of the day! My hands were numb, I had trouble pulling off the wetsuit (and cramped the left calf), putting on gloves, zipping, everything was a struggle. I made myself calm down and shake off the need-to-hurry feeling. What was the hurry? Get it right!
BIKE: ~22.8 miles in 1:33, ave 14.8 mph.
The goal of this ride was to keep it easy. No pushing, no rush, no race. Gear check. Warm up. Shake down. Even though the course was mild, there was no need to hit it hard. The 30.0 bike course had it's hills, but they were very do-able.
So while the course was pleasant, the weather wasn't. I was cold as soon as I removed the wetsuit. I shivered the first 5 miles of the ride and couldn't get into aero. The wind blew right threw my jersey and was a bit merciless in doing so. Wild shivering in my chest and shoulders was sapping energy, but it was only 23 miles and I knew I could keep going in this for such a short time. Just keep calm, and stay smart. The new tire on the Bird was inflated and smooth, but revealed a bump-bump-bump feeling at high speeds. Something to look at. Later. Did only Infinit on the bike. Wasn't enough time to need anything else.
T2: 2:25 This was a smooth T2, I felt great and rolled right through it. I removed the bike jersey and added a long sleeve tech T over the armwarmers.
RUN: 6.2 miles in 56:58 for a 9:11 pace.
I may have felt great, but my feet were numb. The first 1 mile was just a clomp-clomp feeling, and I worried about turning an ankle (even though I might not feel it!) on the trail that we started out on. We didn't get a course preview for the run, I figured this was my preview, since I'll get to see it again 2x tomorrow. Oof! Two big climbs, one on pavement at mile 2 the other a rough fire road at mile 4 or so. I ran both, using my Chubbie hill training to billy-goat right up.
Once my feet thawed, this was a fun run. I did 9:36 and 9:40 in the first 2 miles, then 8:25 in the next! Slow down! I wasn't so much focused on pace as I was effort. I kept evaluating--did this feel easy? It did. TH was just ahead of me, and as much as I'd like to run with her, I held back so as not to burn that match. Save it for tomorrow. No nutrition here, just did the run.
Overall: 3:13:29 14 out of 24 in AG, and 67 out of 147 gender. In any other race, I'd be disappointed. For this one, I was happy. This race blew the carbon off the spark plugs, so to speak. My headache was gone, my energy levels better than pre-race. This was an incredibly fun course. And I loved that I could just sit back and enjoy it with out the rush. At one point I debated turning off the Garmin!
I learned a lot today about tomorrow. I needed the windbreak jacket I packed. I needed toe covers (thank you IT!). I needed liquid nutrition--between the gloves and hills and cold temps, bars weren't going to work.
Saturday afternoon had the challenge of recovering and refueling coupled with prefueling and repacking. But I wasn't as bad as I thought I'd be. I treated them as separate races and followed my plans of staying cool and taking things one at a time. Went to bed feeling confident that if I stayed smart tomorrow, I'd have a good day.
Woke up Saturday morning for the 30.0 feeling rested and ready. Still a bit of a headache and still some concern over the cold temps. Had my usual coffee, banana, eggs breakfast. Since the first wave didn't go off until 9:30am, there was plenty of time this morning.
We arrived to the site and found out that we were early compared to everyone else! This was nice as there were no lines, especially since my new tire FLAT! I got the tube replaced quickly and tried to forget about it. Worrying about that during the swim wouldn't help me any.
Oh, was it cold. I wore my new bike gloves to keep my hands comfy, layered on lots of clothes. It didn't help any when the announcer said air temp was 45-47F and water temp was 64-65F. What!? My coldest ever swim prior to this was 64F in Lake Michigan and that was COLD!
SWIM: 0.932 miles in 31:56 15/25 in AG --a PR!!!!
In the end, the water wasn't so bad. It felt good compared to the air, as the air now also had a cold wind to freeze exposed skin. I was in the 2nd wave, and after a short but sufficient warm-up we were off! I had positioned myself in the middle of the field and expected the front end of the pack to move away from me. But instead I was stuck in a field of swimmers for a lot longer than expected. Early on I was punched in the right cheek, thankfully I got my goggles back on and just kept going. Once things cleared out, I settled into what felt like a fast swim. Seaweed was visible in the clear water and that gave me a gauge of movement and speed. Round Thomas the Turtle for the first turn, then off to the Swan for the last turn. Simple rectangle course. No big chop, no sighting problems, kept calm, and enjoyed it!
T1: 8:42, one of the slowest of the day! My hands were numb, I had trouble pulling off the wetsuit (and cramped the left calf), putting on gloves, zipping, everything was a struggle. I made myself calm down and shake off the need-to-hurry feeling. What was the hurry? Get it right!
BIKE: ~22.8 miles in 1:33, ave 14.8 mph.
The goal of this ride was to keep it easy. No pushing, no rush, no race. Gear check. Warm up. Shake down. Even though the course was mild, there was no need to hit it hard. The 30.0 bike course had it's hills, but they were very do-able.
So while the course was pleasant, the weather wasn't. I was cold as soon as I removed the wetsuit. I shivered the first 5 miles of the ride and couldn't get into aero. The wind blew right threw my jersey and was a bit merciless in doing so. Wild shivering in my chest and shoulders was sapping energy, but it was only 23 miles and I knew I could keep going in this for such a short time. Just keep calm, and stay smart. The new tire on the Bird was inflated and smooth, but revealed a bump-bump-bump feeling at high speeds. Something to look at. Later. Did only Infinit on the bike. Wasn't enough time to need anything else.
T2: 2:25 This was a smooth T2, I felt great and rolled right through it. I removed the bike jersey and added a long sleeve tech T over the armwarmers.
RUN: 6.2 miles in 56:58 for a 9:11 pace.
I may have felt great, but my feet were numb. The first 1 mile was just a clomp-clomp feeling, and I worried about turning an ankle (even though I might not feel it!) on the trail that we started out on. We didn't get a course preview for the run, I figured this was my preview, since I'll get to see it again 2x tomorrow. Oof! Two big climbs, one on pavement at mile 2 the other a rough fire road at mile 4 or so. I ran both, using my Chubbie hill training to billy-goat right up.
Once my feet thawed, this was a fun run. I did 9:36 and 9:40 in the first 2 miles, then 8:25 in the next! Slow down! I wasn't so much focused on pace as I was effort. I kept evaluating--did this feel easy? It did. TH was just ahead of me, and as much as I'd like to run with her, I held back so as not to burn that match. Save it for tomorrow. No nutrition here, just did the run.
Overall: 3:13:29 14 out of 24 in AG, and 67 out of 147 gender. In any other race, I'd be disappointed. For this one, I was happy. This race blew the carbon off the spark plugs, so to speak. My headache was gone, my energy levels better than pre-race. This was an incredibly fun course. And I loved that I could just sit back and enjoy it with out the rush. At one point I debated turning off the Garmin!
I learned a lot today about tomorrow. I needed the windbreak jacket I packed. I needed toe covers (thank you IT!). I needed liquid nutrition--between the gloves and hills and cold temps, bars weren't going to work.
Saturday afternoon had the challenge of recovering and refueling coupled with prefueling and repacking. But I wasn't as bad as I thought I'd be. I treated them as separate races and followed my plans of staying cool and taking things one at a time. Went to bed feeling confident that if I stayed smart tomorrow, I'd have a good day.
Friday, September 16, 2011
SavageMan Pre-Race
We drove out to Maryland on Thursday, leaving at 5am. Thankfully we had Friday off to recover, regroup, and recon the course.
The highlight of the day was driving the courses. The 30.0 course was a lollipop course, and the 70.0 was a loop. They shared only a few miles, with the 30.0 stick being on the end of the 70.0.
My biggest concern going into this race was not the climbs. I was more nervous about the descents!! That's all I could see in the bike profile! I knew I was a downhill chicken, so I nerved about riding the brakes, controlling the bike, keeping my hands loose...of all things.
The 70.0 course started off with a bang on Toothpick hill, then stayed curvy and relatively flat the first 6-7 miles. Then down-down-down to Savage River for 4-5 miles, then a few flat miles, then the Wall. And OMG our first sighting of the wall!! OMG!! We got out of the car, speechless, in awe, and walked the hill. The street was in worse condition than I imagined. Pits, cracks, holes, and more. And not smooth pits and cracks, but rocky ones with the stones underneath exposed. I started making plans. Stay to the right, the pavement is better. Don't vear left, the street slopes that way and you'll speed into the curve. Keep your eyes on the good pavement and the bike will follow. Keep the pedals moving if the wheels slip in a crack.
We met other riders doing as we were--planning ahead--and learned more about how the Wall works on race day. Walking away from the Wall with a plan had a calming effect. I realized this hill can be done if I stay smart.
And that's just the first hill! And just the bottom of a 7.1 mile climb up Big Savage Mountain! The rest of the course was amazing. Sweeping turns, fast descents, long slow climbs, dangerous winding sections. But good pavement, gorgeous scenery, and funny signs all along the way. The 30.0 course was mild in comparison.
Packet pickup, then back to the house to pack up. The weather was a concern--what was going to be warm enough for 45-50F temps in the downhills? This generated a lot of discussion, a lot of this or that, and a lot of worry.
I had 3 other worries. I was carsick from the course drive--headache and buzzy disoriented feeling. Second, I had a calf cramp at the end of Weds swim that still hurt. I was worried about the muscle being damaged and only getting worse as the weekend wore on. But I did what I could to rest. Lastly, the tired on the Bird was in bad shape so I changed it to the spare I packed. The spare wasn't in great shape either. I had the race bike sponsor replace it with a nice Bontrager tire as a peace of mind purchase.
Other funny things in the day: James Tayler's greatest hits, Joe's I AM SO SMRT pj pants, and Damn You Joe Metzger!.
Otherwise, I felt great. I had that pleasant razor's edge feeling that I used to get before a race. A sort of electric buzz. Let's get it going!!
The highlight of the day was driving the courses. The 30.0 course was a lollipop course, and the 70.0 was a loop. They shared only a few miles, with the 30.0 stick being on the end of the 70.0.
My biggest concern going into this race was not the climbs. I was more nervous about the descents!! That's all I could see in the bike profile! I knew I was a downhill chicken, so I nerved about riding the brakes, controlling the bike, keeping my hands loose...of all things.
The 70.0 course started off with a bang on Toothpick hill, then stayed curvy and relatively flat the first 6-7 miles. Then down-down-down to Savage River for 4-5 miles, then a few flat miles, then the Wall. And OMG our first sighting of the wall!! OMG!! We got out of the car, speechless, in awe, and walked the hill. The street was in worse condition than I imagined. Pits, cracks, holes, and more. And not smooth pits and cracks, but rocky ones with the stones underneath exposed. I started making plans. Stay to the right, the pavement is better. Don't vear left, the street slopes that way and you'll speed into the curve. Keep your eyes on the good pavement and the bike will follow. Keep the pedals moving if the wheels slip in a crack.
We met other riders doing as we were--planning ahead--and learned more about how the Wall works on race day. Walking away from the Wall with a plan had a calming effect. I realized this hill can be done if I stay smart.
And that's just the first hill! And just the bottom of a 7.1 mile climb up Big Savage Mountain! The rest of the course was amazing. Sweeping turns, fast descents, long slow climbs, dangerous winding sections. But good pavement, gorgeous scenery, and funny signs all along the way. The 30.0 course was mild in comparison.
Packet pickup, then back to the house to pack up. The weather was a concern--what was going to be warm enough for 45-50F temps in the downhills? This generated a lot of discussion, a lot of this or that, and a lot of worry.
I had 3 other worries. I was carsick from the course drive--headache and buzzy disoriented feeling. Second, I had a calf cramp at the end of Weds swim that still hurt. I was worried about the muscle being damaged and only getting worse as the weekend wore on. But I did what I could to rest. Lastly, the tired on the Bird was in bad shape so I changed it to the spare I packed. The spare wasn't in great shape either. I had the race bike sponsor replace it with a nice Bontrager tire as a peace of mind purchase.
Other funny things in the day: James Tayler's greatest hits, Joe's I AM SO SMRT pj pants, and Damn You Joe Metzger!.
Otherwise, I felt great. I had that pleasant razor's edge feeling that I used to get before a race. A sort of electric buzz. Let's get it going!!
Wednesday, September 14, 2011
Last swim before Savageman
SWIM: 60 mins 2000y 5x100 and 5x200 easy
Woke up to rain and lightning. At the Y pool, that means closure. But what does it mean for CSP? Usually I'm happy to see the flashes and hear the thunder--it means I get to sleep in. But I actually wanted to swim today! And the pool was open--yay!!
KB and I were the only ones in our lane, and we were given modified sets to prep for this weekend. Although it was backstroke day, I didn't do much of that. But when I did it felt fast!
Still working on the left arm issue noted Monday. Today's swim felt strong and faster, reflected in the 57-59 second 50-meter intevals I was doing. It was great to see my times dropping again after hitting a slump the past few swims.
Woke up to rain and lightning. At the Y pool, that means closure. But what does it mean for CSP? Usually I'm happy to see the flashes and hear the thunder--it means I get to sleep in. But I actually wanted to swim today! And the pool was open--yay!!
KB and I were the only ones in our lane, and we were given modified sets to prep for this weekend. Although it was backstroke day, I didn't do much of that. But when I did it felt fast!
Still working on the left arm issue noted Monday. Today's swim felt strong and faster, reflected in the 57-59 second 50-meter intevals I was doing. It was great to see my times dropping again after hitting a slump the past few swims.
Tuesday, September 13, 2011
Lazy brick. Real lazy. As in...I didn't run
BIKE: 1hr for 15 miles
I took the rest of Monday off (skipped the scheduled bike ride because of Sunday) and rested until Tuesday evening's brick. I needed the rest, mentally and physically. That, and I'm tapering!
The ride was great. Perfect weather and a great group, what more could you ask for?! I did some higher intensity intervals, nothing big, just wanted to open up a little bit. Was a flawless ride with the exception of a dipsh!t ride wearing headphones that didn't hear my "LEFT" call. The poor Bird nearly skidded right into Mr Headphones!!!
I skipped the run to get home and rest. That and I had a new blender to try out!
I took the rest of Monday off (skipped the scheduled bike ride because of Sunday) and rested until Tuesday evening's brick. I needed the rest, mentally and physically. That, and I'm tapering!
The ride was great. Perfect weather and a great group, what more could you ask for?! I did some higher intensity intervals, nothing big, just wanted to open up a little bit. Was a flawless ride with the exception of a dipsh!t ride wearing headphones that didn't hear my "LEFT" call. The poor Bird nearly skidded right into Mr Headphones!!!
I skipped the run to get home and rest. That and I had a new blender to try out!
Monday, September 12, 2011
I have to admit, I'm starting to feel like a swimmer
SWIM: 62 mins, 2050y 1x400, 2x300, 3x200, 4x100
Up and at it early again. Right now I'm used to it, but will I be able to continue after this weekend? I have every intention of attending Master's next Weds after the race. If I keep saying it out loud and telling others, I'll be more likely to go.
The set today was neat, time really flies by when sets are broken up like this. I was doing the math while swimming and realized that this was a 2000y set! Then I double checked my math cuz I know how bad it can be when training or racing...
I talked to CHG about improving this winter. The triangle of training is volume-frequency-intensity. But where do you focus when technique is your limiter? He's recommended a nice balance with focus on frequency, suggesting 3-4 swims a week. Easy enough!
He pointed out that I'm bending my left arm under me, instead of having it "outside". I can see this error, so I should be able to fix it.
After a long swim yesterday, I fatigued FAST. The last 100's were a struggle.
Oh, and IMWI10 was 1 year ago!! 1 year already!
Up and at it early again. Right now I'm used to it, but will I be able to continue after this weekend? I have every intention of attending Master's next Weds after the race. If I keep saying it out loud and telling others, I'll be more likely to go.
The set today was neat, time really flies by when sets are broken up like this. I was doing the math while swimming and realized that this was a 2000y set! Then I double checked my math cuz I know how bad it can be when training or racing...
I talked to CHG about improving this winter. The triangle of training is volume-frequency-intensity. But where do you focus when technique is your limiter? He's recommended a nice balance with focus on frequency, suggesting 3-4 swims a week. Easy enough!
He pointed out that I'm bending my left arm under me, instead of having it "outside". I can see this error, so I should be able to fix it.
After a long swim yesterday, I fatigued FAST. The last 100's were a struggle.
Oh, and IMWI10 was 1 year ago!! 1 year already!
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