My next race is around the corner (Utah Valley Marathon, June 9th) and I have not posted in awhile. Sorry about that for all you loyal fans (all 2 or 3 of you!!) Ha ha! I know this blog is mostly for me, but I do appreciate that some of you actually enjoy reading my rants and raves about my tri training.
What have I been up to lately? A lot of running, a lot of biking, a little swimming, and some much loved and needed R & R. My husband and I went to Lake Powell with some good friends last week and did absolutely zero training - it was great!!
So a few milestones in my training have happened over the last few months. Probably the most important one for my endurance training is that my heart is getting measurably stronger, which means that at the same heart rate as previously, I can do more work, push harder, go faster. My coach has me do a bike test on my computrainer about every month or so. I have seen marginal improvements over the first few months of doing the test. But this last time (mid May) that I did the test there was a significant change in my heart rate as compared to the first time I did the test in January. Not only did I get a higher score for the test (which means I went longer and pushed more wattage (power)), but my HR was 20 bpm lower throughout the first half of the test, and 10 bpm lower through the 2nd half of the test. And during my recovery minute (between each hard interval), my heart recovered more quickly and to a lower HR before I started the next interval. For those of you who understand this HR thing, you would know that I am pretty stoked on that. Basically it means that for the same effort, I can do more work, which means I can go faster, and go faster for longer - which is the goal!
Second milestone is a combination of two runs I have had recently, an 18 miler and a 16 miler. Both were ones I was a little afraid of, because of what was prescribed.
18 miles - 3 mile warm up (slow: 9-10 min pace), then 14 miles at marathon pace (8:23), then last mile at 5k pace (7:00). I did it! The 14 at marathon pace varied between 8:15-8:29, but averaged faster than 8:23, then my last mile was an 8 min pace - not my 5K pace - but it was all I could push out at that point. It was the first run where I have legitimately felt like I might actually be able to run a Boston qualifying marathon. The second run, the 16 miler, was this morning. I was less afraid of this one than the 18 miler, maybe because I did that one. But the run was supposed to be 2 mile warm up (zone 2 HR), then every other mile at 8 or below, with the recovery mile as slow and bringing my HR back into zone 2. It was a great run, my coach and my good friend came along with me (we are all running the marathon together), our first 2 fast miles were right at 8 min pace, then the rest of them were 7:40 or lower with the last one at 7:30 min/mile pace. And during the recovery mile my HR dropped into zone 2 (140s for me). The bonus about this run is that I felt great at the finish and knew I could have kept going.
Third milestone was riding 120 miles this past Wednesday. That's the longest I've ever ridden. From my house all the way down to Colorado Springs, and back. It was a great ride, averaged 17mph on rolling hills with a couple of good climbs. The first 10 miles heading back are all pretty good uphill.
One concern I have had recently is that I will sometimes get tingling all over, and lightheaded when I finish a longer training session, I am fine through the end of the workout, but as soon as I stop, it hits. And I did that after the 18 mile run and also the 120 bike. I am experimenting with nutrition and supplements to see if I can figure it out. I am pretty sure it is not dehydration, which would be the first conclusion many would come to.
Anyway - that's it for now - marathon is 2 weeks from today! I feel ready!
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Saturday, May 26, 2012
Friday, March 16, 2012
1/2 Distance Brick - now Taper!
I have my first "A" race of the season 2 weeks from Saturday in Oceanside, California, the California Ironman 70.3. It's a half Ironman distance race and I am really excited to race it. This will be my 3rd race of this distance. The 2nd one was significantly better and easier than the first, I am hoping the 3rd one follows suit. The first two were at elevation in Utah and this one is at sea level, you could definitely assume I am hoping for advantages simply from that!
A couple days ago, on Wednesday, March 14, I did my final large brick of training for this race. I am now in Taper mode!!
Wed was the 4th time in the past 2 months that I was scheduled to bike the 56 miles and then ran 13. There were two other days in January that I was scheduled to do this brick that bad things happened , at least on the first attempt, thus making the 2nd attempt not a possibility. The third time I did this distance brick (bike to run combo) - I made it through just fine but did not enjoy the run at all!
My first ever 1/2 ironman distance race (aug 2010), I rode 56 and ran 9 miles once prior to the race. I felt I was very prepared for the race, and I think I was, my time was under 6 hours. For the 2nd race (a year later - aug 2011) I did the full 1/2 iron brick 2 or 3 times and felt much more prepared, and my time reflected that (under 5:30). SOOOOO . . . . for this one, there are several factors that have me excited: having trained harder and longer, having a full IM under my belt, doing the race at sea level, finally having a coach to train me personally, etc. etc., I am optimistic that it can be a great race. And, Wednesday went very well. I kept my heart rate purposefully low the entire time and still managed decent speeds and times. My bike was 3:20 and my run was 2:10 - all in zone 2 of my heart rate. And I felt great doing it. I biked through Castle Pines North to Sante Fe, then down through Sedalia to HWY 105 that heads toward Palmer Lake. I turned around at mile 28 and came back the same way. There are a few pretty good climbs, but the ride is relatively easy. I then ran an extremely hilly 13 miles, but ran the last 6 miles approximately one minute per mile faster than the first 7 miles (10s on the 1st 7 (more uphill). 9s on the last 6 miles - which were more downhill also), I felt really good finishing and knew I could have gone longer at the same pace, or faster throughout the run.
My goals for the race are to be under 3 hrs on the bike and under 1:55 for the run, then approximately a 35 min swim, plus a few minutes for transitions, to put me around 5:30 total. Of course that is assuming weather and all external factors cooperate. The Oceanside bike course is more difficult and hillier than the other half ironman I have done (that one is completely flat - hence the faster bike splits) - so my bike time will be longer than previous races.
Gorgeous view from the trail at the Bluffs Regional Park on my run
A couple days ago, on Wednesday, March 14, I did my final large brick of training for this race. I am now in Taper mode!!
Wed was the 4th time in the past 2 months that I was scheduled to bike the 56 miles and then ran 13. There were two other days in January that I was scheduled to do this brick that bad things happened , at least on the first attempt, thus making the 2nd attempt not a possibility. The third time I did this distance brick (bike to run combo) - I made it through just fine but did not enjoy the run at all!
My first ever 1/2 ironman distance race (aug 2010), I rode 56 and ran 9 miles once prior to the race. I felt I was very prepared for the race, and I think I was, my time was under 6 hours. For the 2nd race (a year later - aug 2011) I did the full 1/2 iron brick 2 or 3 times and felt much more prepared, and my time reflected that (under 5:30). SOOOOO . . . . for this one, there are several factors that have me excited: having trained harder and longer, having a full IM under my belt, doing the race at sea level, finally having a coach to train me personally, etc. etc., I am optimistic that it can be a great race. And, Wednesday went very well. I kept my heart rate purposefully low the entire time and still managed decent speeds and times. My bike was 3:20 and my run was 2:10 - all in zone 2 of my heart rate. And I felt great doing it. I biked through Castle Pines North to Sante Fe, then down through Sedalia to HWY 105 that heads toward Palmer Lake. I turned around at mile 28 and came back the same way. There are a few pretty good climbs, but the ride is relatively easy. I then ran an extremely hilly 13 miles, but ran the last 6 miles approximately one minute per mile faster than the first 7 miles (10s on the 1st 7 (more uphill). 9s on the last 6 miles - which were more downhill also), I felt really good finishing and knew I could have gone longer at the same pace, or faster throughout the run.
My goals for the race are to be under 3 hrs on the bike and under 1:55 for the run, then approximately a 35 min swim, plus a few minutes for transitions, to put me around 5:30 total. Of course that is assuming weather and all external factors cooperate. The Oceanside bike course is more difficult and hillier than the other half ironman I have done (that one is completely flat - hence the faster bike splits) - so my bike time will be longer than previous races.
Gorgeous view from the trail at the Bluffs Regional Park on my run
Tuesday, February 28, 2012
Running in the Wind
A couple of good hard runs always boost me mentally and physically. Satutday I ran with my coach Kari. We did 8.5 miles on a relatively flat trail in Parker (Cherry Creek Trail for those who know) - The run was intervals, we had to choose a pace that we felt I could hold for all the run intervals: 1min run/ rest/ 2min run/ rest/ 3 min run/ rest/ 4 min run/ rest 5 min run/ rest/ 6min run/ rest - then back down the ladder: 6, 5, 4, 3, 2, 1 (all had 90sec rest in between, plus a 2 min rest between the two 6 min runs). We chose a 7 min/mile pace. I knew I'd be ok the shorter intervals but the longer ones were going to be HARD (but that was the point, right?!) - My heart rate was up - I hit 190 on the last few min of the 6 min runs, and consistently in the 180s for those longer intervals. (my max HR is around 195, I think).
Overall I ran approx 6 of the 8.5 miles at a 7 min/pace or just above(7:15/30) (42 min total running at approx a 7min/mile) - that's a 10k! Not that I could go out and run a 10k in 42 min, but I'm getting closer!!
Today I ran 5 miles - tempo on miles 2, 3, 4. So one mile warm up, 2-4 fast, 1 mile cooldown. The three tempo miles were 7:40, 7:55, and 7:15 (can you tell which were uphill!?) - I am happy with that - I was actually hoping my average for the three (7:37) would be a bit faster - but, I am pleased with baby steps!
Oh - and both days were windy (10-15mph), gotta love springtime in Colorado!
Overall I ran approx 6 of the 8.5 miles at a 7 min/pace or just above(7:15/30) (42 min total running at approx a 7min/mile) - that's a 10k! Not that I could go out and run a 10k in 42 min, but I'm getting closer!!
Today I ran 5 miles - tempo on miles 2, 3, 4. So one mile warm up, 2-4 fast, 1 mile cooldown. The three tempo miles were 7:40, 7:55, and 7:15 (can you tell which were uphill!?) - I am happy with that - I was actually hoping my average for the three (7:37) would be a bit faster - but, I am pleased with baby steps!
Oh - and both days were windy (10-15mph), gotta love springtime in Colorado!
Wednesday, October 19, 2011
TAPER
Isn't that a lovely word? I absolutely LOVE that word and all it stands for. We are 17 days away from my first Ironman, and after completing my long brick on Friday, (the 14th) - I am in taper mode. Friday was a big one, the biggest yet - actually all of last week was pretty heavy, this week is still a lot of training, but the distances are less, so it just feels easier! Lots of Running - 82 miles of running in 2 weeks (fri 7-fri 21).
10/7 Friday:18 mile easy run
10/10 Monday: 6 am Crossfit / 10 am: 10.5 mile easy run
10/11 Tuesday: rest - I actually got to play volleyball Tuesday night - I've been missing it!
10/12 Wed: 2.4 mile swim / 10 mile run
10/13 Thursday: 1 hr on the spin bike - easy
10/14 Friday: 106 miles Bike /16 mile run
10/15 Sat - Rest
10/17 Mon: 6am Crossfit / Spin class/ swim 1700m
10/18 Tues 7 am- 11.5 mile easy run (with 3x1.25mile steady pace intervals in the last half)
10/19 Wed: 2 hour bike
10/20 Thurs: 6am Crossfit / 45 mile bike/8mile run
10/21 Fri: 75mile bike/10 mile run
10/22 Sat: rest
10/7 Friday:18 mile easy run
10/10 Monday: 6 am Crossfit / 10 am: 10.5 mile easy run
10/11 Tuesday: rest - I actually got to play volleyball Tuesday night - I've been missing it!
10/12 Wed: 2.4 mile swim / 10 mile run
10/13 Thursday: 1 hr on the spin bike - easy
10/14 Friday: 106 miles Bike /16 mile run
10/15 Sat - Rest
10/17 Mon: 6am Crossfit / Spin class/ swim 1700m
10/18 Tues 7 am- 11.5 mile easy run (with 3x1.25mile steady pace intervals in the last half)
10/19 Wed: 2 hour bike
10/20 Thurs: 6am Crossfit / 45 mile bike/8mile run
10/21 Fri: 75mile bike/10 mile run
10/22 Sat: rest
Wednesday, September 28, 2011
10+6+14=30 That's How I did Math Today
Daunting - that's the word to describe my workout scheduled for today. D.A.U.N.T.I.N.G.
Sure, just write "Run 30 Miles" on the schedule for Sept 28th and think I will just plop it into my calendar like it's just another day. Yes, I am aware I am training for an Ironman and that, in and of itself is daunting. But you work up to it. 50 mile bike rides followed by 3 or 4 mile runs gradually turn into 100 mile bike rides followed by 10/14/16 mile runs. It's a process of teaching and training the body and brain to adapt, get stronger, recover; and do it again. However, no matter how you work up to it, 30 miles is a lot of running. Marathons are 26.2 miles and in training for one of those the typical long run is 20-22 miles. So why 30? Believe me, I've asked, and I've been asked that by many who knew that was the plan.
Well, whether it was a wise or foolish coaching strategy. IT IS DONE!! And because I was able to do it, I vote the coaching strategy was WISE. Sure my knee and IT band are achy, I'm on ibuprofen at the moment and icing my knee while wearing my compression pants; but I just ran flippin' 30 miles today! A marathon and then some. The mental advantage and confidence that has, and will give me on race day is valuable beyond measure.
The Break Down of My Math
10- I started at 6:40 am - because of light, that is about the earliest I am willing to start on about the only flat trail in the south Denver area. I ran the first 10 miles alone and was fueling every 30 minutes and feeling pretty good. I was purposefully going slow in order to make the day as pleasant as possible for the duration. the first 10 went by pretty quickly and I met one of my girlfriend at 8:15am.
6- She had an hour to run with me and we did 6 together. Those 6 flew by. I was still feeling great through those 6 and we talked the whole time. I haven't run with Erin in a little while so we had lots to talk about and catch up on. It was fabulous. I went through the fluids in my fuel belt in the first 16 and switched to my Nathan backpack after that.
14- About 9:15am we got back to our cars for her to go and for me to meet my other girlfriend who was going to run the rest with me (bless her angelic soul!), 14 miles left. The last 14 were harder than the first 14 to say the least. Julia is a serious lifesaver and motivated me throughout the run. She would have loved to be running faster and is truly a saint to repeatedly commit to run with me when she knows I will be slow! When I hit 26.2 we acknowledged that I had just run my 3rd marathon, and we kept going. The last 4 miles were the hardest of the day. With each mile I hit a new personal record. I was feeling every step in my knee and was willing myself to get to the end. With one mile to go, we upped the intensity to finish strong, striding through. As SOON as my watch clicked 30 miles - I stopped. I was not going to stop before that, but I was not running any further.
=30 - I am so glad that I was able to run the whole 30 miles and that it is under my belt now. I am ever grateful to friends who are willing to do hard things with me.
That is more valuable in the long run than anything else I could have done today.
Sure, just write "Run 30 Miles" on the schedule for Sept 28th and think I will just plop it into my calendar like it's just another day. Yes, I am aware I am training for an Ironman and that, in and of itself is daunting. But you work up to it. 50 mile bike rides followed by 3 or 4 mile runs gradually turn into 100 mile bike rides followed by 10/14/16 mile runs. It's a process of teaching and training the body and brain to adapt, get stronger, recover; and do it again. However, no matter how you work up to it, 30 miles is a lot of running. Marathons are 26.2 miles and in training for one of those the typical long run is 20-22 miles. So why 30? Believe me, I've asked, and I've been asked that by many who knew that was the plan.
Well, whether it was a wise or foolish coaching strategy. IT IS DONE!! And because I was able to do it, I vote the coaching strategy was WISE. Sure my knee and IT band are achy, I'm on ibuprofen at the moment and icing my knee while wearing my compression pants; but I just ran flippin' 30 miles today! A marathon and then some. The mental advantage and confidence that has, and will give me on race day is valuable beyond measure.
The Break Down of My Math
10- I started at 6:40 am - because of light, that is about the earliest I am willing to start on about the only flat trail in the south Denver area. I ran the first 10 miles alone and was fueling every 30 minutes and feeling pretty good. I was purposefully going slow in order to make the day as pleasant as possible for the duration. the first 10 went by pretty quickly and I met one of my girlfriend at 8:15am.
6- She had an hour to run with me and we did 6 together. Those 6 flew by. I was still feeling great through those 6 and we talked the whole time. I haven't run with Erin in a little while so we had lots to talk about and catch up on. It was fabulous. I went through the fluids in my fuel belt in the first 16 and switched to my Nathan backpack after that.
14- About 9:15am we got back to our cars for her to go and for me to meet my other girlfriend who was going to run the rest with me (bless her angelic soul!), 14 miles left. The last 14 were harder than the first 14 to say the least. Julia is a serious lifesaver and motivated me throughout the run. She would have loved to be running faster and is truly a saint to repeatedly commit to run with me when she knows I will be slow! When I hit 26.2 we acknowledged that I had just run my 3rd marathon, and we kept going. The last 4 miles were the hardest of the day. With each mile I hit a new personal record. I was feeling every step in my knee and was willing myself to get to the end. With one mile to go, we upped the intensity to finish strong, striding through. As SOON as my watch clicked 30 miles - I stopped. I was not going to stop before that, but I was not running any further.
=30 - I am so glad that I was able to run the whole 30 miles and that it is under my belt now. I am ever grateful to friends who are willing to do hard things with me.
That is more valuable in the long run than anything else I could have done today.
Tuesday, September 27, 2011
Weekly Schedule
Some have asked how in the world does one find time to train for an Ironman. Especially a mom with kids still at home during the day. Here was last week's training schedule:
Monday, Sept 19th - Sunday Sept 25th:
Mon:
6-7am Crossfit class (before the kids get up for the morning)
8:45-11:45am swim 2 miles, spin class (while Lydia is in preschool)
Tues:
6-7am - Run 10x400 fast intervals (total run of 5 miles) - avg pace 8:32 - intervals were between 6:30 and 7:30 pace (depending on hills)
Wed: (Dad takes over in the morning with the kids and Lydia has preschool then goes to a playgroup in the afternoon)
6:45am-2:30pm - Bike 80 miles (14.7 mph avg Palmer lake- headwind both ways!) , run 8 miles (9:06 avg -my usual 8 mile loop (includes the bluffs))
Thurs: Recovery Day
Friday:
6-7am Crossfit
9-11ish: Run 15 miles (9:55 avg pace - NOT feeling it today!) (lydia in preschool)
Sat:
6:30-7:30am - Recovery Bike - 1 hour - did not do this
Sunday: REST
17-18 hours of training last week.
This week's (26th-Oct2) schedule looks like this:
Mon
6am Crossfit
8:45-11:45am - bike 2.5 hours (16.7mph avg. - 470 to greenway trail), run 30 min (8:31 avg pace)
Tues
10-11am - Swim 3200m
Wed
6:30am-11am - Run 30 miles easy/slow (9:40 avg pace, 4hrs 50 min)
Thurs
6am Crossfit
9:30am Recovery Bike 1 hr on spin bike
Fri
6am Crossfit
9-11 - 1 hour easy bike (15.1mph headed to cherry creek trail and back) followed by a 4 mile run (7:56 avg pace - golf course loop)
Sat
7-10am 1 hour swim/1.5 hour bike -cancelled this - did not do anything today!
17 hours training this week, this week seems a little light (unless you look at Wed), which it is because of the rest and recovery needed to run 30 miles. I haven't done it yet, it's tomorrow. I am nervous but just plan to take it very slow, stop to refuel, and I have two amazing friends meeting me to run different portions of the last half with me. It will be interesting running more than 26.2 - new territory for me, we'll see how it goes!
Monday, Sept 19th - Sunday Sept 25th:
Mon:
6-7am Crossfit class (before the kids get up for the morning)
8:45-11:45am swim 2 miles, spin class (while Lydia is in preschool)
Tues:
6-7am - Run 10x400 fast intervals (total run of 5 miles) - avg pace 8:32 - intervals were between 6:30 and 7:30 pace (depending on hills)
Wed: (Dad takes over in the morning with the kids and Lydia has preschool then goes to a playgroup in the afternoon)
6:45am-2:30pm - Bike 80 miles (14.7 mph avg Palmer lake- headwind both ways!) , run 8 miles (9:06 avg -my usual 8 mile loop (includes the bluffs))
Thurs: Recovery Day
Friday:
6-7am Crossfit
9-11ish: Run 15 miles (9:55 avg pace - NOT feeling it today!) (lydia in preschool)
Sat:
6:30-7:30am - Recovery Bike - 1 hour - did not do this
Sunday: REST
17-18 hours of training last week.
This week's (26th-Oct2) schedule looks like this:
Mon
6am Crossfit
8:45-11:45am - bike 2.5 hours (16.7mph avg. - 470 to greenway trail), run 30 min (8:31 avg pace)
Tues
10-11am - Swim 3200m
Wed
6:30am-11am - Run 30 miles easy/slow (9:40 avg pace, 4hrs 50 min)
Thurs
6am Crossfit
9:30am Recovery Bike 1 hr on spin bike
Fri
6am Crossfit
9-11 - 1 hour easy bike (15.1mph headed to cherry creek trail and back) followed by a 4 mile run (7:56 avg pace - golf course loop)
Sat
7-10am 1 hour swim/1.5 hour bike -cancelled this - did not do anything today!
17 hours training this week, this week seems a little light (unless you look at Wed), which it is because of the rest and recovery needed to run 30 miles. I haven't done it yet, it's tomorrow. I am nervous but just plan to take it very slow, stop to refuel, and I have two amazing friends meeting me to run different portions of the last half with me. It will be interesting running more than 26.2 - new territory for me, we'll see how it goes!
Wednesday, September 14, 2011
This is where I get to Ride
When I signed up for this Ironman thing, it was ONLY because time-wise I felt I could do it without taking time away from my first and most important job of being a mom. 4 out of 5 kids are in school from 8am-3pm. The other one, my darling 3 year old, is in preschool 9 hours/week - mon/wed/fri 8:45-11:45. With those 9 hours, an afternoon playgroup for my 3 year old on Wednesdays (once every 3 weeks I host the playgroup); my early mornings (home by 7:15/30 at the latest in order to get kids ready and off to school), and with an occasional long morning on Saturday, I can have 20 hours/week to train without taking "mom" time away. My 3 year old is my little buddy the rest of the time during the day and we do dance and gymnastics classes, play with friends, shop at Costco, Target, and the grocery store, cook, clean, and all the other stuff that comes with living in a household of 7.
So today was one of those Wednesdays where Lydia was off to her friend's house after school, until 3 when I would pick her up, and then we go get her siblings from school. That gives me from 8:45-3pm for a long day - and while that is a long day of swimming, biking, and running; for those really long days - it is actually not enough time! So to remedy this, my husband has rearranged his schedule so that he can be the one in the mornings on Wednesdays to get the kids up and off to school. Fewsh! Now I can leave at 5 or 6 am to get all the training in for those days when I have to RIDE 100 MILES and then RUN 10+ afterwards (which is what I needed to do today), or for those days when playgroup is at my house and I have limited time. Unfortunately, we are in Sept and it is still dark at 5 and 6 am. Which means I waited until 6:20 this morning to take off on my bike for my FIRST EVER 100 MILE RIDE.
The Florida Ironman is a FLAT course, but as there is nothing flat around here, my hundred mile ride was full of rolling hills. I did not go into the mountains, I'm no fool! The ascent was still approx 4500 feet total though. It was tough, but doable. I used the ride to practice my fueling, making sure to drink and eat every 20-30 minutes, 1 PB&H sandwich, 2 slices of banana bread, 6 gels, and 4 water bottles of gatorade over 6 hours and 20 min. I wanted to get off the bike and feel good running. I did a gorgeous ride today, it actually threatened rain ALL day which stressed me out a little bit, and the fact that I did not see even one other cyclist the whole first 94 miles (I guess they all knew it was really supposed to rain, but lucky for me, it did not!)
Just about a mile or two after I took this picture, there were two deer bucks on the right side of the road about 50 yards in front of me. I slowed, not knowing what they would do, and also to get my phone out to take a picture. They were beautiful, one had medium sized antlers and the other one had smaller ones. They started towards me, which made me slow even more, and then they crossed in front of me about 10 yards away, crossed the street bounding and as hopped right over the wire fence as if it wasn't even there. It was really cool! That was at about mile 75, and I was thinking how lucky I am that I get to do this, in this environment and see the beautiful things around me.
I finished the ride feeling really good. I was very pleased! My awesome running friend met me to run after my ride. She is a wonderful woman to agree to that. She is a faster runner than me, so to run with me after a 100 mile ride, knowing it will be slower than usual - - - - let's just say I LOVE her!! And she actually pushed me to run faster than I ever thought I would after that ride. I was hoping to have a 10 min average for the marathon portion of the Ironman (4:20). In just an open marathon my goal would be 8:30min/mile average (3:45). Today she helped me run at a 9 min/mile pace for 10.5 miles, on hills! I was way stoked on that. Maybe I can run a 4 hour marathon at the Ironman - it is a totally flat course, at sea level. Or maybe today was just extra good because I was stoked on making it all 100 miles on the bike for the first time. Time will tell. All in all, a great day for such a long day.
Today is the first day where I legitimately feel as though I will be able to accomplish the Ironman feat. And maybe even accomplish it well. It is good to gain confidence in training.
So today was one of those Wednesdays where Lydia was off to her friend's house after school, until 3 when I would pick her up, and then we go get her siblings from school. That gives me from 8:45-3pm for a long day - and while that is a long day of swimming, biking, and running; for those really long days - it is actually not enough time! So to remedy this, my husband has rearranged his schedule so that he can be the one in the mornings on Wednesdays to get the kids up and off to school. Fewsh! Now I can leave at 5 or 6 am to get all the training in for those days when I have to RIDE 100 MILES and then RUN 10+ afterwards (which is what I needed to do today), or for those days when playgroup is at my house and I have limited time. Unfortunately, we are in Sept and it is still dark at 5 and 6 am. Which means I waited until 6:20 this morning to take off on my bike for my FIRST EVER 100 MILE RIDE.
The Florida Ironman is a FLAT course, but as there is nothing flat around here, my hundred mile ride was full of rolling hills. I did not go into the mountains, I'm no fool! The ascent was still approx 4500 feet total though. It was tough, but doable. I used the ride to practice my fueling, making sure to drink and eat every 20-30 minutes, 1 PB&H sandwich, 2 slices of banana bread, 6 gels, and 4 water bottles of gatorade over 6 hours and 20 min. I wanted to get off the bike and feel good running. I did a gorgeous ride today, it actually threatened rain ALL day which stressed me out a little bit, and the fact that I did not see even one other cyclist the whole first 94 miles (I guess they all knew it was really supposed to rain, but lucky for me, it did not!)
This is where I get to ride:
I finished the ride feeling really good. I was very pleased! My awesome running friend met me to run after my ride. She is a wonderful woman to agree to that. She is a faster runner than me, so to run with me after a 100 mile ride, knowing it will be slower than usual - - - - let's just say I LOVE her!! And she actually pushed me to run faster than I ever thought I would after that ride. I was hoping to have a 10 min average for the marathon portion of the Ironman (4:20). In just an open marathon my goal would be 8:30min/mile average (3:45). Today she helped me run at a 9 min/mile pace for 10.5 miles, on hills! I was way stoked on that. Maybe I can run a 4 hour marathon at the Ironman - it is a totally flat course, at sea level. Or maybe today was just extra good because I was stoked on making it all 100 miles on the bike for the first time. Time will tell. All in all, a great day for such a long day.
Today is the first day where I legitimately feel as though I will be able to accomplish the Ironman feat. And maybe even accomplish it well. It is good to gain confidence in training.
Thursday, June 30, 2011
A Couple of Flats
ONE
Funny Story: Two weeks ago I went up to Loveland with Bill (husband) and Steve (his coach) to ride the bike course for the race we did this past weekend. As we are getting out of the car and getting our bikes ready to go, I say to the two of them, "I hope I get a flat tire today." Bill says, "What?!" with a confused look on his face and Steve just looks at me funny. I then continue, "I've never had a flat tire on my bike, I am, fore sure, due for one, I usually ride alone, and it would be perfect if I got my first one today when I am with you two. I don't want you to change it for me, I want to do it, but it'd be great to have you to guide me through it, especially if it's the back tire." Steve then says, "Be careful what you wish for." and I reply, "I am actually very serious!"
Yes, I know HOW to change a flat, I've even done it in my garage as Bill walked me through it. But that was a year ago and I haven't had a flat tire since.
The bike ride was a 30 mile loop. We were about 1.5 miles from being finished and I hear a "poof" followed by a little slow down and wobbliness (if that's a word). Yup! Flat tire! I had actually forgotten about my earlier comments at that point and was just excited to be done with the ride soon. I laughed as I pulled over to the side of the road. Bill and Steve rode up and stopped next to me. They were chuckling as well. Steve can change a flat in about a minute flat, so he walked me through all the steps. I did it in about 10 minutes. A woman who was out walking came by and commented on the two nice young men who were watching me do all the work. I saved face for them and told her I didn't want them to help, I needed to do it on my own. We finished the ride a few minutes later. It could not have been a more perfect set up!
I can't help laugh when I think of that statement, "Be careful what you wish for."
TWO
Yesterday, my girlfriend, Anna, and I headed out from my house to do a pretty long ride. We planned to head up High Grade, the same ride I did last week for the first time, loop around and return home, for about a 50-55 mile ride.
The first half went well, it's the harder portion, heading up into the mountains. We reached the top, took a pit stop and refueled. Then came the fun part, the downhill. After all that climbing, the descent is a well deserved spree! Unfortunately, according to what I had in mind, we missed a turn somewhere and ended up too far down the other side of the mountain. Anna had done this portion of the ride before, but not when starting from all the way over by our houses, she had done it when they drove to the base and rode the loop. We knew we were in for a longer ride than planned. Rather than turn around and head back UPHILL, STEEP UPHILL, we continued on the way she knew to go.
Eventually we came to an intersection where we stopped to verify which way we should be headed. I called Bill, while Anna spoke with a passing cyclist. We determined the quickest way home and headed that way, down Turkey Creek Road toward Highway 285. We passed through Conifer, then actually got ON the 285, which I would NOT recommend - although there ARE bicycle lanes and even signs saying cyclists are ok, it is a fast moving highway, 3 lanes going each direction. The portion of the highway we had to travel on was about 4 miles of steep downhill - really fun to have those semis whizzing by us. We were about a mile from where we would get off, and yet again, the wobbliness in my tire starts! Another flat! This time it was my front tire (So glad it was the front, so much easier to get on and off the bike for me). I was very glad at this point that I did have that other flat tire two weeks ago. It was no big deal changing this one (besides the cars FLYING down the mountain just feet from us) and we were on our way again in about 5 minutes. After about a minute I realized I had not engaged the front brake after changing the tire (good thing it was the front and not the back or I'd maybe have done and endo!!) I stopped again to do that and we were to the frontage road where we could exit that crazy highway.
Our 50ish mile ride became a 75 mile ride as we came out of the canyon in Morrison and had to take the 470 trail all the way around to home. In hindsight, I am actually really glad it worked out the way it did. I would not have planned to do a 70+ mile bike ride yesterday, and I don't think I would ever have planned to do a 70+ mile ride through the mountains! It was a confidence booster to know that I did it, and that I felt good at the end of it. My legs for sure were screaming at me a little bit on those last few uphills getting home, but besides that, I felt good.
Funny Story: Two weeks ago I went up to Loveland with Bill (husband) and Steve (his coach) to ride the bike course for the race we did this past weekend. As we are getting out of the car and getting our bikes ready to go, I say to the two of them, "I hope I get a flat tire today." Bill says, "What?!" with a confused look on his face and Steve just looks at me funny. I then continue, "I've never had a flat tire on my bike, I am, fore sure, due for one, I usually ride alone, and it would be perfect if I got my first one today when I am with you two. I don't want you to change it for me, I want to do it, but it'd be great to have you to guide me through it, especially if it's the back tire." Steve then says, "Be careful what you wish for." and I reply, "I am actually very serious!"
Yes, I know HOW to change a flat, I've even done it in my garage as Bill walked me through it. But that was a year ago and I haven't had a flat tire since.
The bike ride was a 30 mile loop. We were about 1.5 miles from being finished and I hear a "poof" followed by a little slow down and wobbliness (if that's a word). Yup! Flat tire! I had actually forgotten about my earlier comments at that point and was just excited to be done with the ride soon. I laughed as I pulled over to the side of the road. Bill and Steve rode up and stopped next to me. They were chuckling as well. Steve can change a flat in about a minute flat, so he walked me through all the steps. I did it in about 10 minutes. A woman who was out walking came by and commented on the two nice young men who were watching me do all the work. I saved face for them and told her I didn't want them to help, I needed to do it on my own. We finished the ride a few minutes later. It could not have been a more perfect set up!
I can't help laugh when I think of that statement, "Be careful what you wish for."
TWO
Yesterday, my girlfriend, Anna, and I headed out from my house to do a pretty long ride. We planned to head up High Grade, the same ride I did last week for the first time, loop around and return home, for about a 50-55 mile ride.
The first half went well, it's the harder portion, heading up into the mountains. We reached the top, took a pit stop and refueled. Then came the fun part, the downhill. After all that climbing, the descent is a well deserved spree! Unfortunately, according to what I had in mind, we missed a turn somewhere and ended up too far down the other side of the mountain. Anna had done this portion of the ride before, but not when starting from all the way over by our houses, she had done it when they drove to the base and rode the loop. We knew we were in for a longer ride than planned. Rather than turn around and head back UPHILL, STEEP UPHILL, we continued on the way she knew to go.
Eventually we came to an intersection where we stopped to verify which way we should be headed. I called Bill, while Anna spoke with a passing cyclist. We determined the quickest way home and headed that way, down Turkey Creek Road toward Highway 285. We passed through Conifer, then actually got ON the 285, which I would NOT recommend - although there ARE bicycle lanes and even signs saying cyclists are ok, it is a fast moving highway, 3 lanes going each direction. The portion of the highway we had to travel on was about 4 miles of steep downhill - really fun to have those semis whizzing by us. We were about a mile from where we would get off, and yet again, the wobbliness in my tire starts! Another flat! This time it was my front tire (So glad it was the front, so much easier to get on and off the bike for me). I was very glad at this point that I did have that other flat tire two weeks ago. It was no big deal changing this one (besides the cars FLYING down the mountain just feet from us) and we were on our way again in about 5 minutes. After about a minute I realized I had not engaged the front brake after changing the tire (good thing it was the front and not the back or I'd maybe have done and endo!!) I stopped again to do that and we were to the frontage road where we could exit that crazy highway.
Our 50ish mile ride became a 75 mile ride as we came out of the canyon in Morrison and had to take the 470 trail all the way around to home. In hindsight, I am actually really glad it worked out the way it did. I would not have planned to do a 70+ mile bike ride yesterday, and I don't think I would ever have planned to do a 70+ mile ride through the mountains! It was a confidence booster to know that I did it, and that I felt good at the end of it. My legs for sure were screaming at me a little bit on those last few uphills getting home, but besides that, I felt good.
Monday, May 30, 2011
Something is Working
You know how when you really enjoy something and you want to be good at it, you find yourself putting a significant amount of time and effort into it, hoping it will pay off. And sometimes it does and sometimes it doesn't. That's life, right? Over the past year I have been mildly obsessed with improving my triathlon skills (hence, the blog). I need improvement in all three disciplines to say the least.
Swimming - which is the new one for me, is where I could probably improve the most, but as it's the shortest part of the races, vast improvement there just doesn't make that much difference in the big picture. Although I am still plugging away trying to get better and faster. Because the longer the race, the more the swim time does matter - swimming 2.4 miles for an ironman in an hour vs. an hour and a half is a pretty significant chunk of time.
Biking - This is the view from atop the hill at Chatfield Reservoir a week and a half ago. Gorgeous. It was a 2 hour ride followed by a 4 mile run.
As I continue plugging away I do see improvement on the bike. The same rides over time have faster (albeit marginally) mph averages. This is the longest time portion of the races and the part where a person should be setting themselves up for a strong run. Walking on the run because you went too hard on the bike is significantly worse than going a bit easy on the bike and killing it on the run. The walking absolutely kills your time, and can be very mentally demoralizing to an athlete who has worked hard and put in the proper training.
Running - ok - I will openly admit that I feel the run is the strongest part of my race. It's the part I look forward to, which is a bit weird being that it is for sure the hardest part, the most draining, taxing on mind and body, and the only part of most races where I question my own sanity as to what I am doing, and why. And often during the run portion (of the longer events, at least) I vow to never do one of these again. Which is why my husband says you can never make a decision about a future race in the middle of a race! Agreed. Having said all that though, running is still the part I like best. And because of that, it is the discipline where I want to see the most improvement. And I am excited to say that I have seen some. As I stated above, it's really nice when you can put work and effort into something and actually see results. And since it is the run transitioning off the bike that matters, those are the times I am interested in. All the runs and rides are pretty hilly, there isn't anything flat around here:
April 26 - Rode 17 miles (1:07) - then ran a 2.4 mile loop (1.5 uphill and .9 downhill) at a 7:51/mile average pace.
May 20 - Rode 30 miles (2:03) - then ran a 4.2 mile loop at an 8:40/mile average pace.
May 26 - Rode 12 miles (47:29) - then ran the same 4.2 mile loop as above at an 8:11/mile avg pace.
Earlier this month during crossfit we ran a timed 5K. I did that at a 7:37/mile pace (23:40)
Last summer my only 10K race (running only) was an 8:08/pace (50 min), and my 10K portion of the one Olympic Tri I did was an 8:19/mile pace.
Here's to hoping the improvement continues.
Swimming - which is the new one for me, is where I could probably improve the most, but as it's the shortest part of the races, vast improvement there just doesn't make that much difference in the big picture. Although I am still plugging away trying to get better and faster. Because the longer the race, the more the swim time does matter - swimming 2.4 miles for an ironman in an hour vs. an hour and a half is a pretty significant chunk of time.
Biking - This is the view from atop the hill at Chatfield Reservoir a week and a half ago. Gorgeous. It was a 2 hour ride followed by a 4 mile run.
Running - ok - I will openly admit that I feel the run is the strongest part of my race. It's the part I look forward to, which is a bit weird being that it is for sure the hardest part, the most draining, taxing on mind and body, and the only part of most races where I question my own sanity as to what I am doing, and why. And often during the run portion (of the longer events, at least) I vow to never do one of these again. Which is why my husband says you can never make a decision about a future race in the middle of a race! Agreed. Having said all that though, running is still the part I like best. And because of that, it is the discipline where I want to see the most improvement. And I am excited to say that I have seen some. As I stated above, it's really nice when you can put work and effort into something and actually see results. And since it is the run transitioning off the bike that matters, those are the times I am interested in. All the runs and rides are pretty hilly, there isn't anything flat around here:
April 26 - Rode 17 miles (1:07) - then ran a 2.4 mile loop (1.5 uphill and .9 downhill) at a 7:51/mile average pace.
May 20 - Rode 30 miles (2:03) - then ran a 4.2 mile loop at an 8:40/mile average pace.
May 26 - Rode 12 miles (47:29) - then ran the same 4.2 mile loop as above at an 8:11/mile avg pace.
Earlier this month during crossfit we ran a timed 5K. I did that at a 7:37/mile pace (23:40)
Last summer my only 10K race (running only) was an 8:08/pace (50 min), and my 10K portion of the one Olympic Tri I did was an 8:19/mile pace.
Here's to hoping the improvement continues.
Monday, April 25, 2011
Triple Triple
I am headed out of town Wednesday afternoon for a girl's weekend with my sisters and sister in laws. I am so excited to be with them all, to relax, eat delicious food, and be kidless for a few days. But, because I am leaving and will not be getting too many quality workouts in while I am gone (I'll probably just run a couple of times) - I am trying to cram as much in today, tomorrow, and Wed as I can. I am blogging this information so that I at least am accountable to the words I have written.
My intentions are good, today's triple session is over, and I feel great. Although the soreness from the Crossfit session I am sure has not set in yet. Just yesterday I could finally straighten my arms completely without soreness in my biceps and forearms; all due to the Crossfit from last week (which I must add, was my first REAL week of classes - and I did three, Mon, Tues, Thurs).
My Triple Triple for the week:
So today began with Crossfit at 6, home to get boys ready for, and off to school; girls ready for and off to the gym after taking the boys to school at 8. Swimming 2000y (just over a mile), then spin class.
Tomorrow's plan: Crossfit at 6, 9:30-11:30 bike 60 min, and run 12x400m intervals; then possibly Pilates/Physical Therapy in the early afternoon.
Wenesday: Crossfit at 6, then late morning: swim 2000y, bike 90min.
I sure hope this all pays off on race day.
My intentions are good, today's triple session is over, and I feel great. Although the soreness from the Crossfit session I am sure has not set in yet. Just yesterday I could finally straighten my arms completely without soreness in my biceps and forearms; all due to the Crossfit from last week (which I must add, was my first REAL week of classes - and I did three, Mon, Tues, Thurs).
My Triple Triple for the week:
So today began with Crossfit at 6, home to get boys ready for, and off to school; girls ready for and off to the gym after taking the boys to school at 8. Swimming 2000y (just over a mile), then spin class.
Tomorrow's plan: Crossfit at 6, 9:30-11:30 bike 60 min, and run 12x400m intervals; then possibly Pilates/Physical Therapy in the early afternoon.
Wenesday: Crossfit at 6, then late morning: swim 2000y, bike 90min.
I sure hope this all pays off on race day.
Wednesday, March 2, 2011
First Brick of the Season
Today was gorgeous here in CO (50*s and sunny, no heavy wind (wind is my LEAST favorite!!)). My plan was to go on a nice long (at least for this early in the season) bike ride. My friend came with, always better with a friend. We rode rolling hills for almost 2.5 hours, covering 45 miles - it's amazing how many "country" roads there are when you look for them.
As I neared home, I knew I had time before my girls needed to be picked up so I decided to hop off the bike and run a short hilly loop around my neighborhood (nothing is flat around here). The main problem was that my left foot, from about midway down and through the toes, was completely numb. This happens to me on every long bike ride and while it's not a problem for the bike ride, it becomes quite a nuisance for the run.
Today was particularly bad, I could almost not feel my foot at all, I actually didn't know if I'd make it to the end of my street. But I kept going and eventually it became bearable at least. The loop is 2.4 miles and I averaged an 8:19 pace. I was pleasantly surprised at that, and actually thought my watch was wrong, you know - not connecting with the satellites or something, because it seemed fast to me, and I did not feel like I was going fast. It was hard, as it always is after the bike, but I trudged through and made it home, still unable to feel my toes, but at least the ball of my foot had some feeling at that point.
I guess one of my next stops needs to be the bike store, get those pedals adjusted, or different shoes, or something. I can't do the numb foot thing all the time, it's really a pain!
As I neared home, I knew I had time before my girls needed to be picked up so I decided to hop off the bike and run a short hilly loop around my neighborhood (nothing is flat around here). The main problem was that my left foot, from about midway down and through the toes, was completely numb. This happens to me on every long bike ride and while it's not a problem for the bike ride, it becomes quite a nuisance for the run.
Today was particularly bad, I could almost not feel my foot at all, I actually didn't know if I'd make it to the end of my street. But I kept going and eventually it became bearable at least. The loop is 2.4 miles and I averaged an 8:19 pace. I was pleasantly surprised at that, and actually thought my watch was wrong, you know - not connecting with the satellites or something, because it seemed fast to me, and I did not feel like I was going fast. It was hard, as it always is after the bike, but I trudged through and made it home, still unable to feel my toes, but at least the ball of my foot had some feeling at that point.
I guess one of my next stops needs to be the bike store, get those pedals adjusted, or different shoes, or something. I can't do the numb foot thing all the time, it's really a pain!
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