BIKE: 70 mins and 20.7 miles, 8 mins at race pace, 2 mins rest
RUN COMMUTE: 6.6 total, untimed
The bike was probably sub race pace, if I'm going to be honest about it.
There are many reasons to do a two a day, today mine was to run on tired legs in the afternoon. And I admit, by the time I was 1 mile from home I wanted to walk! That would have defeated the whole purpose!
So Go Me for not walking :) But I was wiped for the rest of the evening. That added up fast.
Did this in the Kinvara 2, probably a little hard on the feet but I don't seem worse for wear. Just yet.
Wednesday, July 31, 2013
Tuesday, July 30, 2013
Puddle jumping at the track
RUN 8.4 miles in 1:15ish, 8x800s (400 rest)
COMMUTE 6 miles
I woke up to rain, wonderful rain. And fo' sho' I was gonna run in it.
The plan was 6-8 800's. According to the pace chart, my recent HM time aligned with the 3:49 time for the 800. If I was a more prepared or anal person, I'd look up a recent entry with 800's and see how I did. If...
I waited for the heaviest of the rain to pass before leaving. I didn't expect many to join me, so being late wasn't a big deal. In the end, only BE stopped by for a few laps. Otherwise I was entirely alone.
Me and the rain. I loved it.
The data is interesting. I included all metrics so I couldn't fool myself into thinking the Garmin mis-measured the track in one direction (first 4 intervals c-clockwise, last 4 clockwise).
The rest intervals were long and full. BE and I ran intervals 3 & 4 together but talked a lot too about gait analysis and band competitions. :) The conversations make the time fly, after he left I was less motivated to go fast, but no closer to quitting. In fact, I went for the full eight intervals instead of just 6.
COMMUTE 6 miles
I woke up to rain, wonderful rain. And fo' sho' I was gonna run in it.
The plan was 6-8 800's. According to the pace chart, my recent HM time aligned with the 3:49 time for the 800. If I was a more prepared or anal person, I'd look up a recent entry with 800's and see how I did. If...
I waited for the heaviest of the rain to pass before leaving. I didn't expect many to join me, so being late wasn't a big deal. In the end, only BE stopped by for a few laps. Otherwise I was entirely alone.
Me and the rain. I loved it.
The data is interesting. I included all metrics so I couldn't fool myself into thinking the Garmin mis-measured the track in one direction (first 4 intervals c-clockwise, last 4 clockwise).
| Interval | Time | Pace | Distance | Ave HR |
| 1 | 3:40 | 6:37 | 0.55 | 153 |
| 2 | 3:42 | 6:41 | 0.55 | 155 |
| 3 | 3:36 | 6:24 | 0.56 | 159 |
| 4 | 3:40 | 6:38 | 0.55 | 147 |
| 5 | 3:56 | 7:57 | 0.5 | 142 |
| 6 | 3:51 | 7:51 | 0.59 | 150 |
| 7 | 3:50 | 7:38 | 0.5 | 152 |
| 8 | 3:50 | 7:40 | 0.5 | 152 |
The rest intervals were long and full. BE and I ran intervals 3 & 4 together but talked a lot too about gait analysis and band competitions. :) The conversations make the time fly, after he left I was less motivated to go fast, but no closer to quitting. In fact, I went for the full eight intervals instead of just 6.
If my goal was 3:49, then I nailed it. But the first 4 intervals (after which I had a long rest) show that I can do 3:39 instead of 3:49!
Sunday, July 28, 2013
IMLP watch and evaluating yesterday's race
Today my buddy LC finished her first IM. We hosted a small watch party, and in the 30 mins before she finished I was glued to the TV. She did an AWESOME job, I think she hit all her goals, and I'm jealously inspired.
What does that mean? I'm jealous that she's doing iron, I LOVE the iron distance--how hard the training is, how it takes a toll, how the focus on the race drives feats of training that just don't seem possible for any other race. No other training makes me so tired, so dedicated, so powerful feeling. And there she is, living it up. She threw herself into the training and succeeded! YAY!
I'm inspired in that after yesterday's race I know I've found another gear I didn't know I had. I didn't know I could run that way--focused and fast. Usually I fade out and find excuses to slow down.
So now that I'm jealously inspired, what's next? I'm thinking an olympic in 2 weeks during a rest week. I'm thinking about what my iron training will look like for next year now that I know this. If I can fix my swim, get back on the bike, and keep improving on the run...what's possible for me?
What does that mean? I'm jealous that she's doing iron, I LOVE the iron distance--how hard the training is, how it takes a toll, how the focus on the race drives feats of training that just don't seem possible for any other race. No other training makes me so tired, so dedicated, so powerful feeling. And there she is, living it up. She threw herself into the training and succeeded! YAY!
I'm inspired in that after yesterday's race I know I've found another gear I didn't know I had. I didn't know I could run that way--focused and fast. Usually I fade out and find excuses to slow down.
So now that I'm jealously inspired, what's next? I'm thinking an olympic in 2 weeks during a rest week. I'm thinking about what my iron training will look like for next year now that I know this. If I can fix my swim, get back on the bike, and keep improving on the run...what's possible for me?
Saturday, July 27, 2013
Route 66 half iron race report
RACE: 5:50:56
YES! sub 5:51! haha!
Songs in my head: Have A Nice Day, Fat Bottomed Girls. haha!
The morning went smoothly, water temps were 79.8F and air temps in the high 60's. No wind, so Yay no water chop! I took everything easy and never felt too stressed, even about the swim. My goals were to keep it easy, and save something for a great run. The only thing I forgot was to take off my rings, which I didn't realize until minutes before the swim.
SWIM 1.2 miles in 53:54 40th/53 in gender; 7/7 in my AG.
OK, so I said the swim goal was just to survive. That I did. But gee whiz my goal wasn't to SUCK! Whatever. The temp was such that you didn't notice the water on your skin. My goggles fogged up quickly, and I think I need new goggles. We were to go north under a bridge to a green buoy, turn back to swim a long backstretch under the bridge to another green buoy, then back to the dock. My swim was seemed very tiny! This was a blessing in the end, the lack of contact allowed me to stay calm. My biggest fear in thinking about this swim was that I'd sink low in the water and spend too much energy trying to stay on top of it. This wasn't so bad in the end, I settled into a rhythm and stuck to it. I turned more than usual to be sure my face wasn't hit with water (I feared if I swallow/inhaled water I'd panic), I took my time sighting, and stayed calm when I couldn't clearly see the turn buoys. No inhalation of water, no panic, and no fear. Overall, great!
The only problems seemed to be some chop (I though it was just me dragging in the water, but other racers said it was chop), my legs dragged low in the water and I couldn't get them up, I kept turning left in the backstretch--so towards the shore and across the other line of swim traffic (TH said there was a current pushing us), and I had one other swimmer swim right into me in the last stretch to the docks. My goggles got smooshed into my face--OUCH-- but I kept going. And at some point in the backstretch I realized the skin on my torso had an itchy-burning feeling. Never did figure that out, but I did have a rash under my shelf bra later on. I'm disappointed with the time, but so happy to have just done it!
T1: 2:11 36/53 and 5/7. I didn't hurry here at all. I jogged to the bike, fighting off disappointment with happiness. Mixed bag. At the bike I saw TH coming up behind me and gave a WHOOP. We talked a bit, loafed a bit, then took off. There were some rack problems with the rail sagging, TH lost most off of her nutrition into her jersey. I couldn't help her, unfortunately.
BIKE 56 miles in 3:02 for 18.38mph ave. 21/53 and 4/7.
The bike was not a major goal here, but I do love the bike segment! In preparation for this race, I probably did only 5 long rides, only a few over 50. So I really can't say I trained for this, I had some prep rides but for the most part my best strategy was to ride at a sustainable pace and not burn up.
I had a brief moment in the first 5 miles of "oh man I'm going to be here for 3 hours". Slow down, pace it, put it in low gear and let the cardiovascular engine idle. It was also hard because the half distance bike racks seemed empty in transition and there seemed to be nobody ahead of me. Usually I get spurred on in the bike by chasing those ahead of me, but no carrots today! Was I really that far behind?! Idle....idle...
The course had out-n-back segments so I started looking for friends. I saw most of them, but they bumped my HR and pace up when I saw them. Ha, not their fault, so I quit looking. Today had one of those headwinds that was everywhere, shouldn't a headwind turn into a tailwind at least in one direction? And the road conditions were rough the first 20 miles. Idle...idle...
Finally in a longer stretch we benefited from less headwind (OK maybe it was a bit of tailwind!). I saw PT with a flat tire, but that was about it. Everyone must be in the loop ahead of me. I got passed by a strong woman in a pink jersey, but otherwise it was me passing everyone. I enjoyed a few small hills in the loop, then back home into the headwind. I was pretty happy with how I managed the wind, sometimes I fight it and mash away trying to maintain speed. Today I just stayed steady, no fighting and no numb feet. Win!
I went through half a powerbar, 2 gels, and 2 servings of Infiit on the bike. I emptied all 3 bottles and took no handups. This is more gels than usual for me, but it seemed a good choice.
T2: 2:11 ?/53 and 6/7. I'm still not hurrying here, and I had big trouble racking my bike. There was no space! I had to move bikes over, and when I did that they threatened to fall off the rail. So I took my time, made sure the bikes were OK, slipped shoes and socks on, then ran out with my belt, garmin, and gels in had. BE was at the T2 exit! Yay a boost! But I had to pee, so I quick stop in the portapotty (the second one as the first had an occupant and unlocked door!). I put on the garmin and belt as I pee'd then dashed off for the run.
RUN 13.1 miles in 1:49:28 7/53 3/7 pace 8:21
I'm pretty sure the timing mats counted me as I exited T2, so I started my Garmin as I exited the potty so as to catch my actual run time. I knew the mat would get my real race time for later. I took off fast, up the small incline to the bridge, over the bridge, an onto the course--fast! The first mile was I think 8 m/m! And so was the 2nd! WTH was I doing?! Well, I'm a runner right now. That seems to be all I do! So....let's run!
I decided that if it felt good, I would keep doing it. If I burn out later and have to slow down, oh well. But what if I could hold it? Time to find out.
The course to my surprise was mostly shaded, and it wasn't city streets but rather more like country roads meandering through trees and houses. I'd expected sun and concrete. This was a pleasant surprise! I started seeing more people I knew, starting saying "hi" and "good job" to everyone, and was enjoying the run.
And enjoying the pace! I was maintaining a sub 8:30 pace when I looked, which I was trying not to do. I took to downhills at full speed (taking what I learned from trail running, lean into it) then paced up the hill comfortably. This was feeling good! Gel at 4 mile with some caffeine. I passed the Club group (they sounded like a frat party!), then another gel at 8, then the turn around. At which point I noted the woman in the pink jersey again. Can I catcher her? Let's find out!
I tried. I did. Even passing by the Club group again wasn't enough. She remained a pink spec in the 100y or so ahead of me. We came back across the bridge, still feeling great considering my pace, running as fast as I could, and hit the finish strong.
The first think I did was seek out the woman in pink, and congratulated her. Turns out she knew I was there and pushed to stay ahead. Win-win for both of us!
I couldn't be sure until the final results were posted, but this run looked to be a PR! My first crossing of the 1:50 barrier! Once I got home I confirmed it--A HM PR by 3-4 minutes! Yahoo!!!!!!!!!
Recovery was smooth, sometimes I wondered if I could have raced harder. I was very surprised to learn I was 3rd in my AG (bumped up to 2nd) with a pedestrian finish time. But the real fun was hanging out at the tent, cheering in finishers, and catching up with friends.
Overall a great day. It has me excited for triathlons again!
YES! sub 5:51! haha!
Songs in my head: Have A Nice Day, Fat Bottomed Girls. haha!
The morning went smoothly, water temps were 79.8F and air temps in the high 60's. No wind, so Yay no water chop! I took everything easy and never felt too stressed, even about the swim. My goals were to keep it easy, and save something for a great run. The only thing I forgot was to take off my rings, which I didn't realize until minutes before the swim.
SWIM 1.2 miles in 53:54 40th/53 in gender; 7/7 in my AG.
OK, so I said the swim goal was just to survive. That I did. But gee whiz my goal wasn't to SUCK! Whatever. The temp was such that you didn't notice the water on your skin. My goggles fogged up quickly, and I think I need new goggles. We were to go north under a bridge to a green buoy, turn back to swim a long backstretch under the bridge to another green buoy, then back to the dock. My swim was seemed very tiny! This was a blessing in the end, the lack of contact allowed me to stay calm. My biggest fear in thinking about this swim was that I'd sink low in the water and spend too much energy trying to stay on top of it. This wasn't so bad in the end, I settled into a rhythm and stuck to it. I turned more than usual to be sure my face wasn't hit with water (I feared if I swallow/inhaled water I'd panic), I took my time sighting, and stayed calm when I couldn't clearly see the turn buoys. No inhalation of water, no panic, and no fear. Overall, great!
The only problems seemed to be some chop (I though it was just me dragging in the water, but other racers said it was chop), my legs dragged low in the water and I couldn't get them up, I kept turning left in the backstretch--so towards the shore and across the other line of swim traffic (TH said there was a current pushing us), and I had one other swimmer swim right into me in the last stretch to the docks. My goggles got smooshed into my face--OUCH-- but I kept going. And at some point in the backstretch I realized the skin on my torso had an itchy-burning feeling. Never did figure that out, but I did have a rash under my shelf bra later on. I'm disappointed with the time, but so happy to have just done it!
T1: 2:11 36/53 and 5/7. I didn't hurry here at all. I jogged to the bike, fighting off disappointment with happiness. Mixed bag. At the bike I saw TH coming up behind me and gave a WHOOP. We talked a bit, loafed a bit, then took off. There were some rack problems with the rail sagging, TH lost most off of her nutrition into her jersey. I couldn't help her, unfortunately.
BIKE 56 miles in 3:02 for 18.38mph ave. 21/53 and 4/7.
The bike was not a major goal here, but I do love the bike segment! In preparation for this race, I probably did only 5 long rides, only a few over 50. So I really can't say I trained for this, I had some prep rides but for the most part my best strategy was to ride at a sustainable pace and not burn up.
I had a brief moment in the first 5 miles of "oh man I'm going to be here for 3 hours". Slow down, pace it, put it in low gear and let the cardiovascular engine idle. It was also hard because the half distance bike racks seemed empty in transition and there seemed to be nobody ahead of me. Usually I get spurred on in the bike by chasing those ahead of me, but no carrots today! Was I really that far behind?! Idle....idle...
The course had out-n-back segments so I started looking for friends. I saw most of them, but they bumped my HR and pace up when I saw them. Ha, not their fault, so I quit looking. Today had one of those headwinds that was everywhere, shouldn't a headwind turn into a tailwind at least in one direction? And the road conditions were rough the first 20 miles. Idle...idle...
Finally in a longer stretch we benefited from less headwind (OK maybe it was a bit of tailwind!). I saw PT with a flat tire, but that was about it. Everyone must be in the loop ahead of me. I got passed by a strong woman in a pink jersey, but otherwise it was me passing everyone. I enjoyed a few small hills in the loop, then back home into the headwind. I was pretty happy with how I managed the wind, sometimes I fight it and mash away trying to maintain speed. Today I just stayed steady, no fighting and no numb feet. Win!
I went through half a powerbar, 2 gels, and 2 servings of Infiit on the bike. I emptied all 3 bottles and took no handups. This is more gels than usual for me, but it seemed a good choice.
T2: 2:11 ?/53 and 6/7. I'm still not hurrying here, and I had big trouble racking my bike. There was no space! I had to move bikes over, and when I did that they threatened to fall off the rail. So I took my time, made sure the bikes were OK, slipped shoes and socks on, then ran out with my belt, garmin, and gels in had. BE was at the T2 exit! Yay a boost! But I had to pee, so I quick stop in the portapotty (the second one as the first had an occupant and unlocked door!). I put on the garmin and belt as I pee'd then dashed off for the run.
RUN 13.1 miles in 1:49:28 7/53 3/7 pace 8:21
I'm pretty sure the timing mats counted me as I exited T2, so I started my Garmin as I exited the potty so as to catch my actual run time. I knew the mat would get my real race time for later. I took off fast, up the small incline to the bridge, over the bridge, an onto the course--fast! The first mile was I think 8 m/m! And so was the 2nd! WTH was I doing?! Well, I'm a runner right now. That seems to be all I do! So....let's run!
I decided that if it felt good, I would keep doing it. If I burn out later and have to slow down, oh well. But what if I could hold it? Time to find out.
The course to my surprise was mostly shaded, and it wasn't city streets but rather more like country roads meandering through trees and houses. I'd expected sun and concrete. This was a pleasant surprise! I started seeing more people I knew, starting saying "hi" and "good job" to everyone, and was enjoying the run.
And enjoying the pace! I was maintaining a sub 8:30 pace when I looked, which I was trying not to do. I took to downhills at full speed (taking what I learned from trail running, lean into it) then paced up the hill comfortably. This was feeling good! Gel at 4 mile with some caffeine. I passed the Club group (they sounded like a frat party!), then another gel at 8, then the turn around. At which point I noted the woman in the pink jersey again. Can I catcher her? Let's find out!
I tried. I did. Even passing by the Club group again wasn't enough. She remained a pink spec in the 100y or so ahead of me. We came back across the bridge, still feeling great considering my pace, running as fast as I could, and hit the finish strong.
The first think I did was seek out the woman in pink, and congratulated her. Turns out she knew I was there and pushed to stay ahead. Win-win for both of us!
I couldn't be sure until the final results were posted, but this run looked to be a PR! My first crossing of the 1:50 barrier! Once I got home I confirmed it--A HM PR by 3-4 minutes! Yahoo!!!!!!!!!
Recovery was smooth, sometimes I wondered if I could have raced harder. I was very surprised to learn I was 3rd in my AG (bumped up to 2nd) with a pedestrian finish time. But the real fun was hanging out at the tent, cheering in finishers, and catching up with friends.
Overall a great day. It has me excited for triathlons again!
Friday, July 26, 2013
Route 66 pre-race
Half day at work then travel to Springfield. TH and I followed our well-honed plan of packet pickup, quiet from-home dinner, and early to bed. Along with lots of pre-race thinking.
What are my goals for tomorrow? It's my first tri this year and my last. Don't get injured. Have a solid day. Nail the nutrition. Don't drown.
I meant to bring the wetsuit, not to wear it but as a joke of a security blanket thing to carry. But while unpacking I realized I didn't have it with me. TH had her sleeveless and offered it, but I was really set on NOT wearing a suit. No matter how nervous it made me.
Is this a good time to point out that the lake was choppy at packet pickup?
As I was trying to fall asleep, I tried running through transitions in my head. What to do, when to do it, and ugh I just couldn't concentrate.
And I ate too much for dinner. haha!
What are my goals for tomorrow? It's my first tri this year and my last. Don't get injured. Have a solid day. Nail the nutrition. Don't drown.
I meant to bring the wetsuit, not to wear it but as a joke of a security blanket thing to carry. But while unpacking I realized I didn't have it with me. TH had her sleeveless and offered it, but I was really set on NOT wearing a suit. No matter how nervous it made me.
Is this a good time to point out that the lake was choppy at packet pickup?
As I was trying to fall asleep, I tried running through transitions in my head. What to do, when to do it, and ugh I just couldn't concentrate.
And I ate too much for dinner. haha!
Thursday, July 25, 2013
Thursday Taper
RUN 4 miles in 38:12, for a 9:32 pace
I skipped the normal Thursday run to do a TGP and back run from home. I just needed to stay focused.
I can't remember if I commuted or not?
I skipped the normal Thursday run to do a TGP and back run from home. I just needed to stay focused.
I can't remember if I commuted or not?
Wednesday, July 24, 2013
Let the taper begin
I woke up to a sore neck, pained back, tight feet and knees, and overall "feeling old" feeling.
So I rested! No commute either.
My only complaint is taper tummy--HUNGRY!
So I rested! No commute either.
My only complaint is taper tummy--HUNGRY!
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