After Wildflower, I took most of a week off from training. I was amazed at my lack of soreness--I raced Saturday, then Sunday I was tired and my hips and legs were stiff, and then for the rest of the week I was fine--except for being unusually and persistantly sleepy until Wednesday.
I went for a light run last Friday that felt awesome, and then got up early for practice with the rest of the team (still training for King's Trail in Maui) on Saturday. I had an awesome swim. Jumped on the bike headed out with the fasties for a 30 mile ride, and was soon met with an unpleasant surprise.
Knee pain. Persistant knee pain. Instead of coming right, it got worse and worse the farther we went out. At the intersection of Arastradero and Alpine, I opted to head back in with the people doing 25 miles. Even spinning hurt.
I assumed I'd just neglected stretching too much after the previous weekend's hard effort. My knee really bothered me for the rest of the day, making it hard to get in and out of a seated position. Went for a hike the following day, and by the end of the hike, the pain was all worked out and gone.
Forgot about it until I went out for a nasty little hill ride on Tuesday afternoon. Not ten minutes into the ride, the knee kicked up again. Dammit. I thought a little bit--well, I HAVE been scooting back constantly on my saddle for the last few months. I wonder.... Hopped off my bike somewhere deep in Atherton and raised my seat by about 1/2 inch, just to see what would happen.
Immediate relief, for a bit anyway. By now the knee was so pissed off that it just kept getting more and more irritated.
And since I'm so type A about my workouts, I went ahead and did Valparaiso 4x like an idiot.
This time the pain (which I'd now self-evaluated as acute patellofemoral syndrome) stuck around longer. I talked to Steph in a panic and made a few calls to try and get in for some bodywork (no dice yet). Made another call to Mark over at the Bicycle Outfitter to get back in for another fitting on my bike.
Um, yeah, so it turns out that as you become a better and better cyclist, your pedal stroke changes and becomes much more efficient...thus you should periodically get refitted to your bike.
The long and short of it--after about 45 minutes of Mark taking measurements, dropping plumb lines, and evaluating my pedal stroke on a trainer, he concluded that my seat was a WHOLE INCH too low. Oh yeah, and that my saddle had too severe a slant on it and was dumping me way too far forward.
I can't believe I trained for and raced a long course tri on that shit. No wonder it hurts.
So, this is troubling me for several reasons.
1) I used to being invincible. I am a total headcase when anything hurts.
2) I have Alcatraz in 2 weeks, which is very hilly, was very expensive, and which several members of my family are coming out to see me participate in.
3) I'm signed up for a century ride on Sunday (as in, the day after tomorrow). Bought, paid for, and subjecting me to major peer pressure if I wimp out.
Sheesh.
Friday, May 18, 2007
Saturday, May 12, 2007
Wildflower Long Course 2007: Race report (REALLY LONG)
The build-up
I woke up at 530am after shivering against the cold air all night long. I didn't want to leave my toasty sleeping bag, and so I layed in a bit listening to tent city stirring around me. I could hear car doors slamming, the hiss-fssht of floor pumps, and the frantic ticking of drive-trains as bikes wheeled past on the camp road.
I quickly pulled on my tri-suit, taking care not to snag the honoree ribbons I'd pinned all over the back. A fleece and beanie to ward of the chill, and stepped into the Crocs. Grabbed my transition bag and emerged from my tent, into the clear light of what would be a beautiful day.
Cooked up my favorite pre-race breakfast: Cornmeal mush with buttermilk, cinnamon, and brown sugar. Some fat-free yogurt. Perked a little coffee, but didn't have much time to get it down before it was time to meet up with the rest of the team and roll down Lynch to the transition area.
We met up at the edge of the TNT camping area for a quick picture and a sendoff from our teammates, who weren't racing until the following morning. I opted to take the walking path down to the transition with Trista, Denise, and Jeremiah; I don't much like riding down Lynch anyway, and certainly not with a heavy transition bag on my back. It's a pleasant walk, but mostly on trails....and since I was a little nervous about flats, Jeremiah carried my bike down for me so I wouldn't get any goat heads stuck in my tires. Whatta nice guy! As we were headed along the most crowded section of road to Lynch, I caught sight of Christine's crazy-green Element in the line of cars. I knew she'd been planning to come to the race, but wasn't sure when I'd find her. I waved madly, and lo and behold, two hands waved back! Stephanie had stowed away with Christine to surprise me! I was overjoyed. Two of the most awesome buddies I've got came to support me! I grinned all the way down the hill.
Once at the bottom, I headed straight into transition. I know the drill by now and don't need any help; this is a time when I actually enjoy a little solitude and I found myself wishing I'd had my mp3 player. When I found my assigned space, I was a little taken aback--there in it was another girl...and of course, it was one of THOSE girls...she had a pink saddle on her bike, need I say more? I heaved a sigh... I really didn't want to deal with this. Luckily, before I even had time to point out her mistake, a race official appeared out of nowhere and started giving her a hard time, asking her if she'd "paid for two race entries or was she just saving my spot for me?" I stifled a laugh and thanked her as she silently got her crap out of my way!
I then went about setting up my transition area methodically. Racked my bike by the saddle. Towel on the ground beside it, under all. Back row: running shoes, race belt/bib, fuel belt, running hat. Front row: cycling shoes, socks (rolled), baby powder for the feet, spray sunblock, spare water bottle, gel. Set on the bike: Helmet, shades, gloves stuck on the handlebars, watch stuck around the left bar. Set my transition bag behind it all, with recovery shake powder, second spare water bottle, spare t-shirt, and money/keys inside it. I slung my wetsuit over the transition rack and set my goggles, race cap, and bodyglide on the ground next to my gear. I grabbed a packet of Fig Newtons and some dried strawberries and headed to the long line for the porta-potties...
I wove my way through hundreds of lean, muscular triathletes standing around waiting to be bodymarked by fresh-faced young volunteers from Cal Poly SLO. The sun was hovering above the hills to the east end of the lake, and not a cloud was in the sky. It was shaping up to be a gorgeous day in central California. I queued up behind a nice guy who'd come from the east coast to do Wildflower....Huh....It really is quite the experience, one that every triathlete must have at least once...Checked out his right calf...He was forty...Being in shape always makes people look so much younger than they are....I looked around at everyone else in line...orange is evidently the color of choice this year in tri-wear....Finally, it was my turn!
Whew. After that was taken care of, I hooked up with Trista to watch the pros come through. They had started at 8 and 8:05 am (men, then women) and about 20 minutes had passed. Time to start watching for them! According to the event program, a few of the pros I like to follow were racing today, including a some bay area locals. We got a prim spot right in front of their transition area. I stood in awe watching them come tearing up the boat ramp. They all slipped smoothly out of their wetsuits and put on helmets and sunglasses, then grabbed their bikes and ran for the mount line. It amazes me that they can set their shoes in their pedals ahead of time and somehow step into them while pedaling, putting on gloves, grabbing a quick drink, and in some cases putting on sunblock! Pretty cool stuff.
After most of the pros came through, I asked Trista for the time. 9 o'clock! EEEEK! I had 10 minutes to cross the race course, run into transition, wiggle into my wetsuit, and run down to the ramp in time for a quick warmup. Somehow I managed it in about 5 minutes, Body Glide and all!
Once down on the boat ramp, I was able to find some of my teammates. There are no exclusive Team in Training waves for the long course race, so we were all parceled out into our various age groups. I managed to hook up with all 3 other girls in mine, Emily, Paige, and Nami. I heard a shout off to my left, and there were Steph and Christine! I ran up and hugged them both, and told them how much I loved them. I really wished they were doing this with me, but life gets in the way.
By now I was hot and uncomfortable in my wetsuit, and ready to plunge into the water for a bit of a warmup. Last year at WF I was able to run into the water several waves ahead of time to acclimate, but this year the timing mat set-up made it possible to get in only 1 wave ahead of time. As soon as the wave ahead of mine went off, I ran into the water. I pulled out the neck of my suit to let as much water as possible in. A balmy 65 degrees...mmm...bracing! But really, and ideal temp for a triathlon. I stroked out 50 yards or so, and before I knew it, they were clearing the water for us to start!
The SWIM: 1.2 miles (39:47)
I positioned myself in my usual spot: All the way to the left, somewhat close to the front. The countdown...Christine and Steph waving and cheering for me...the sound of the horn! I ran into the water with 100+ other women my age, and it was ON!
It turned out to be the most physical open water swim I've been part of yet. I had yet to start in anything but a TNT wave, and I'd heard the year before from Susan that the age group swim starts can get pretty aggressive. They sure can! Either my swimming suddenly sucked (not bloody likely) or there are a lot of damn good swimmers in the F30-34 age group (more probable). The long and short of it is that I was kicked, punched, slapped, elbowed, swum over, bumped, humped, and grabbed at (seriously) for all 1.2 miles of the swim! Don't feel too sorry for me--I was doing my share, too. It made it tough to get into a rhythm, but on the flipside, I was able to draft off a few other swimmers for a while.
At the first buoy, about 200m out, I did a quick check of myself. Right side of my chest (rib was out for several weeks) was feeling okay, but I was having a little trouble getting a breathing rhythm. Focused on gliding and bringing the heart rate back into line. Also, I noticed...my wetsuit is now too big! I could feel water sluicing over my shoulders where it shouldn't have been. (Have since picked up Steph's to try out before Alcatraz).
From there, I just focused on sighting, one buoy after another, out to the turnaround. I'm a whole lot better at sighting now, and so can swim in a pretty straight line for some distance. Hmmm...that's probably another reason my swim felt like a rugby match!
Once at the turnaround, I did another self check. I'd found a solid rhythm by now, and I'd been drafting consistently off a girl in a Blue Seventy wetsuit for the past 6 or 700m. Rounded the buoy to head back to the boat ramp. The first 100m felt okay, and then...
Waves! It felt like I was caught in the wake of a passing speedboat. My whole body was sloshed back and forth, and I felt like a rag doll being tossed about. I remember getting really irritated, wondering if someone was out ripping around on the lake in a ski boat. Then in occurred to me that they might be doing it to rescue a distressed or fatigued swimmer. Then, I realized the "wake" wasn't going away, and was in fact getting worse and worse. The wind was picking up and tossing water directly in the path of returning swimmers.
It was tough--every 3rd breath I took was mostly water. I put my head down and just tried to charge through the waves, staying as streamlined as possible. It got more and more challenging as I kept catching up with slower swimmers from previous waves who were having a lot of difficulty with the conditions; some were breaststroking with their heads high above the waterline, others had resorted to rolling onto their backs and kicking their way back in.
I took a few extra seconds sighting here and there and saw that the ramp wasn't far off. I could see crowds of spectators lining the sides of the ramp and could here them cheering swimmers exiting the water. With about 150 yards to go, I put my head down low and kicked as hard and fast as I could without blowing up, to get blood flowing to my legs again. The ramp got closer...closer...my hand touched the bottom and I popped up and ran the rest of the way out of the water.
Transition 1
I ran up the boat ramp past cheering spectators (interspersed with teammates). I reached back and unzipped my westsuit, then managed to pull off my swim cap and goggles in one motion. I peeled the wetsuit down to my waist and left the cap and goggles in the sleeve.
I ran past my cheering coaches. Grabbed a cup of water from a race volunteer and tried to slug some of it. Found my row and took off down it to my bike and gear. The girl with the pink saddle was long gone. Probably younger than me, in an earlier wave. In fact, there weren't all that many people around me at all. I stepped out my wetsuit as quickly as I could and tossed it over the rack. Dumped baby powder on my feet (Thanks, Lynn!) and put on my socks and shoes. Someday I'll be hardcore and try racing without socks, but for now, I'll take 'em for the long distances. A quick shot of sunblock, on with the helmet and shades, an extra mo to stuff an extra tube and CO2 into my jersey pocket, gloves on, and I was off, running for the mount line.
The BIKE: 56 miles (3:57:a few seconds)
I hit the mount line and ran past it to avoid the bottleneck. I jumped onto Eddie and we were off! The start of the long course bike is kind of cool, because it's routed right through the finishing chute. It goes right through a bunch of cheering spectators. Unfortunately, the first 2 miles of the course are along the same course that the mountain bikers take. They were ALL over the place. A lot of them were on slow beater bikes or just kind of pokey and unfit and tough to get around. Between those folks and the bumps and twists and gravelly patches that dot the first two miles of the road, it was like an obstacle course! The road was so bumpy, people were losing things left and right. The course was littered with water bottles, gel flasks, spare tubes...I even saw an entire flat kit that had fallen off someone's bike!
I was playing it safe here--it would have been dumb to have a spill or penalty in the first two miles.
A few minutes later, the road took a bend and turned right, up Beach Hill. Mountain bikers shot off to the left, onto a trail. Beach Hill is a mile long and probably the steepest climb on the whole course. I wasn't warm yet, so I went ahead and shifted into my bailout gear. I comfortably spun my way uphill. About halfway up, I started passing people who had underestimated the climb and tried to charge up it in bigger gears. Some were already walking their bikes...at mile 3!
Since we were still in the park, the course was lined with spectators and coaches, shouting words of encouragement and ringing cowbells (ah, cowbells...they permeate all endurance sports!). At the top of Beach, we turned right again and passed a large group of college students flinging water at us. They were really hamming it up, having a lot of fun...I even got a marriage proposal. :-) Shortly thereafter, we turned left and headed out of the park. I saw/heard Stephanie and Christine at the intersection, shouting for me. How had they made it up from transition so quickly?
The next 16-17 miles of the course are pretty straightforward. Rolling hills on Interlake Road. It was a beautiful day, sunny and breezy. I concentrated on spinning a high cadence, holding back so I would have plenty of energy left for the last part of the course. I had decided to stay out of my biggest chainring on all but the longest descents. Owing to the wind, this turned out to be a good decision. *One cool thing--about 5 miles out, the leading pro passed us going the other way, headed back in! I assume it was Bjorn Andersson; he looked incredible and was surrounded by about 4 race officials on motorcycles.*
At mile 20, the course took a left turn onto Jolon Road. HOLY HEADWIND...For the next 14 miles. This is the "flattest" section of the course and I had expected to be able to hold 17-18mph pretty comfortably. Nope. With the wind, it was 12-14mph. I tried to focus on getting in some extra calories, but the wind was gusting enough to make it hard to control my bike with one hand. I managed a few Fig Newtons and a couple Enduralytes. By mile 23 or so I had dusted one of my bottles of Accelerade. I tossed it at the mile 26 aid station and grabbed a bottle of water from a volunteer. First time I'd ever done that. :-)
The ride on Jolon Road is gorgeous. It's lined with vineyards and small farms, with golden rolling hills to each side. The strong headwind brought the smell of the ocean from the coast. I spent most of the time in my drops, trying to stay as aero as possible against the wind. I started to think it might be time to cowgirl up and get an aerobar set-up for Eddie.
At mile 34, the course turned right onto Nacimiento Road. 7 miles to get fueled and hydrated for Nasty Grade! I switched from Fig Newtons to Powergel so that it would get into my bloodstream a little faster. I spun easy to give my legs a little recovery. I caught up to and passed a teammate. We exchanged words of encouragement. The atmosphere among riders on the road was changing--we were all getting ready for a long effort. People chatted back and forth. The cameraderie was almost palpable.
The road cut left at mile 41, and thus began Nasty Grade. Everyone had been strung out along the course for the past 35 miles or so--now, on the grade, we all bunched up again, set to the slow, grim work of grinding uphill. The couple miles of Nasty are pretty gentle, and I was able to stay a few rings above my bailout gear. I smiled to myself as I passed rider after rider...I really am pretty good at sustained climbing. Halfway up we passed an aid station, and a lot of racers were pulled over to the side of the road, catching a breather. After the aid station, the mean part of Nasty kicked up, hard. I shifted down into the bailout and kept spinning. Passed more and more riders. I glimpsed an LG TNT jersey up ahead about 30 yards...a familiar blue Trek. I shouted, "Hey Lynn, is that you?" (Everyone around me looked at me in some amazement, yes, I am that awesome that I can yell at this point!) She turned around and nodded. Hopefully I'd be able to hang with her for the rest of the ride--she descends fast, but I can climb pretty quick, so we're pretty even on a hilly ride.
At the top of Nasty, we saw the famed Energizer Bunny (really just some random local guy in pink pajamas and bunny ears with a big-ass drum). Then we turned right...for more climbing! I was prepared for the false summit, but got quite a kick out of hearing the moans, groans, and curses from others who weren't. I caught up to Lynn on the way to the top, but once there, she immediately dusted me on an intermediate descent along the ridge. The course follows a ridge (of rollers, of course) that allows an amazing view of Lake Nacimiento to the left and Lak San Antonio to the right. A quick climb at the north end of the ridge, and then it's the Descent.
The Descent. The one I'd been dreading. 1.5 miles of smooth pavement, with virtually no turns until a wide, sweeping, banked turn to the left at the bottom. I had teammates who claimed to have reached 55mph on this descent. NO THANKS. I was planning to be extra cautious because 1) the prevailing headwind was now a crosswind, 2) last time I'd descended here, I'd flatted halfway down, and 3) I'm a major wuss. I took a deep breath, shifted into my highest gear, and took off.
I fully expected to have 20-30 riders FLY past me on this descent. As it happened, the winds were so powerful, only about 8 people did. I feathered my brakes constantly, and kept it to about 30mph. I found out later than the fastest people I knew were only able to reach 35 or so against the winds. I reached the bottom and rounded the banked turn. Immediately I was greeted by the sight of two fire trucks on the side of the road and a race official flagging me to slow down.
The pavement suddenly turned to Swiss cheese under my tires, and as I flew past, I could see two riders down on the side of the road. Didn't look too good. As I kept going, two more emergency vehicles passed my headed the other way. I'd have to hear about it later.
I put my head down and focused. I'd heard the last 10 miles of the course were the hardest and the hilliest. To the contrary, I felt pretty good and had no troubles climbing the rest of the way in. I rode up to Lynn again and we managed to ride into the park together. At the intersection above Lynch, I saw Christine and Stephanie again. Then it was 1 mile down Lynch (past earlier waves alrady finishing the run, lucky dogs) and into the transition area!
Transition 2
No trouble off the bike at the dismount line. Legs felt fine, even though they'd been pedaling for 4 hours straight! No cramping. I ran my bike all the way back to my gear, and even managed to run down the right row of racks! :-) I got into my hat and running shoes pretty quickly. Then I grabbed my fuel belt...aaahhh...I'd put it in a mini-cooler on ice. I felt like the smartest woman alive. ;-) A quick spray of sunblock and I was off.
The (really painful) RUN: 2:43: a few seconds
I caught up to Lynn out of T2. We agreed to try and do the whole run together. She had a bad stitch and was hurting a little. I was just trying to run easy and find my legs. The first two miles were okay; then we peeled off the road and onto a trail. About 60% of the run is on trails. We ran along the shore of the lake, and all I could think about was jumping into the water. I wanted so badly to go for a nice, relaxing swim! About this time, my stomach started to hurt. It felt weird and bloated, and I was a little nauseated. I was frustrated because for once, my legs actually felt pretty good off the bike. Still, Lynn and I pushed on. When we first started hitting the hills in the backcountry, we walked up them.
We got to mile 4-5 and walked most of them--they are just awful, steep and riddled with switchbacks. We passed Jeremiah, who took a photo of us and didn;t even give us a hard time for walking. :-) When we got to the top of the hill at mile 5, I looked over at Lynn, grinned, and said "this is it...the worst of it is all behind us now!" Then it was a long downhill cruising into a meadow. As we approached mile 8, we started saving up what little energy we had left. Mile 8 is routed through the campground that TNT is always located in--so we'd be seeing all our cheering teammates...of course we had to make it look easy!
We hit the campground running strong, and it was awesome! All our friends were there, cheering and yelling and singing "Happy Birthday" to Lynn. (A long course tri on her birthday, awesome, huh?) A real energy boost.
Once through the campground, we had 5 miles to go. This is when I really started to feel kinda bad. I tried to run, but it made my stomach so upset that I had to stop to avoid hurling. When I walked, my legs screamed in protest and my quads, calves, and hamstrings threatened to cramp up. I knew I needed more electrolytes and managed to swallow a couple Enduralytes. I managed to make it to mile 10, running most of the way with Lynn.
At mile 9, we hit the Pit. The Pit is a mile downhill...that you then turn around and run back up. The Pit doesn't feel so bad if all you're doing that day is running, but it felt pretty crappy after swimming and biking all day. I ran all the way to the bottom with Lynn, and then told her to go ahead and run up without me if she was feeling better. She really wanted to finish under 7:30 and had started 5 minutes before me, so she ran up ahead. I focused on putting one foot in front of the other. By now I had my hand on my stomach and was just rubbing it in a clockwise motion to try and help it empty out a little bit. I walked past coaches Harold, Dave, and Denise. Harold ran over and asked me if I was okay and if I needed anything--you don't often see me walking. I told him I was fine, just needed to keep moving forward.
And so I did. At the top of the Pit, I grabbed a little water to try and dilute my stomach contents a little bit. I dumped the rest on the back of my neck and pressed on, alternating walking with running a little. Only 2 miles to go...only 1.5 miles to go...only 1 mile to go, and it's all downhill!
Running down Lynch at the end of a 1/2 Iron is no easy feat. Your quads are screaming by now and they want no part of preventing gravity from pulling you right down onto your face. I tried to open up and just keep my feet moving, letting gravity do most of the work. I caught up with a girl from SF Ironteam and ran in with her. At the bottom of Lynch, there's a quick turn left into the finishing chute. I ran over the red timing mats, and before I knew it, they were announcing my name approaching the finish! I smiled for the cameras so my finishing shot would look better than last year's grimace of agony. Once across, a volunteer put my medal around my neck and tossed an icy towel over my shoulders. I stood patiently while another removed the timing chip from my left ankle, and there on the other side of the barrier were Christine and Steph! I had done it...one of the toughest long course triathlons in the world, and I had a finishers medal!
I woke up at 530am after shivering against the cold air all night long. I didn't want to leave my toasty sleeping bag, and so I layed in a bit listening to tent city stirring around me. I could hear car doors slamming, the hiss-fssht of floor pumps, and the frantic ticking of drive-trains as bikes wheeled past on the camp road.
I quickly pulled on my tri-suit, taking care not to snag the honoree ribbons I'd pinned all over the back. A fleece and beanie to ward of the chill, and stepped into the Crocs. Grabbed my transition bag and emerged from my tent, into the clear light of what would be a beautiful day.
Cooked up my favorite pre-race breakfast: Cornmeal mush with buttermilk, cinnamon, and brown sugar. Some fat-free yogurt. Perked a little coffee, but didn't have much time to get it down before it was time to meet up with the rest of the team and roll down Lynch to the transition area.
We met up at the edge of the TNT camping area for a quick picture and a sendoff from our teammates, who weren't racing until the following morning. I opted to take the walking path down to the transition with Trista, Denise, and Jeremiah; I don't much like riding down Lynch anyway, and certainly not with a heavy transition bag on my back. It's a pleasant walk, but mostly on trails....and since I was a little nervous about flats, Jeremiah carried my bike down for me so I wouldn't get any goat heads stuck in my tires. Whatta nice guy! As we were headed along the most crowded section of road to Lynch, I caught sight of Christine's crazy-green Element in the line of cars. I knew she'd been planning to come to the race, but wasn't sure when I'd find her. I waved madly, and lo and behold, two hands waved back! Stephanie had stowed away with Christine to surprise me! I was overjoyed. Two of the most awesome buddies I've got came to support me! I grinned all the way down the hill.
Once at the bottom, I headed straight into transition. I know the drill by now and don't need any help; this is a time when I actually enjoy a little solitude and I found myself wishing I'd had my mp3 player. When I found my assigned space, I was a little taken aback--there in it was another girl...and of course, it was one of THOSE girls...she had a pink saddle on her bike, need I say more? I heaved a sigh... I really didn't want to deal with this. Luckily, before I even had time to point out her mistake, a race official appeared out of nowhere and started giving her a hard time, asking her if she'd "paid for two race entries or was she just saving my spot for me?" I stifled a laugh and thanked her as she silently got her crap out of my way!
I then went about setting up my transition area methodically. Racked my bike by the saddle. Towel on the ground beside it, under all. Back row: running shoes, race belt/bib, fuel belt, running hat. Front row: cycling shoes, socks (rolled), baby powder for the feet, spray sunblock, spare water bottle, gel. Set on the bike: Helmet, shades, gloves stuck on the handlebars, watch stuck around the left bar. Set my transition bag behind it all, with recovery shake powder, second spare water bottle, spare t-shirt, and money/keys inside it. I slung my wetsuit over the transition rack and set my goggles, race cap, and bodyglide on the ground next to my gear. I grabbed a packet of Fig Newtons and some dried strawberries and headed to the long line for the porta-potties...
I wove my way through hundreds of lean, muscular triathletes standing around waiting to be bodymarked by fresh-faced young volunteers from Cal Poly SLO. The sun was hovering above the hills to the east end of the lake, and not a cloud was in the sky. It was shaping up to be a gorgeous day in central California. I queued up behind a nice guy who'd come from the east coast to do Wildflower....Huh....It really is quite the experience, one that every triathlete must have at least once...Checked out his right calf...He was forty...Being in shape always makes people look so much younger than they are....I looked around at everyone else in line...orange is evidently the color of choice this year in tri-wear....Finally, it was my turn!
Whew. After that was taken care of, I hooked up with Trista to watch the pros come through. They had started at 8 and 8:05 am (men, then women) and about 20 minutes had passed. Time to start watching for them! According to the event program, a few of the pros I like to follow were racing today, including a some bay area locals. We got a prim spot right in front of their transition area. I stood in awe watching them come tearing up the boat ramp. They all slipped smoothly out of their wetsuits and put on helmets and sunglasses, then grabbed their bikes and ran for the mount line. It amazes me that they can set their shoes in their pedals ahead of time and somehow step into them while pedaling, putting on gloves, grabbing a quick drink, and in some cases putting on sunblock! Pretty cool stuff.
After most of the pros came through, I asked Trista for the time. 9 o'clock! EEEEK! I had 10 minutes to cross the race course, run into transition, wiggle into my wetsuit, and run down to the ramp in time for a quick warmup. Somehow I managed it in about 5 minutes, Body Glide and all!
Once down on the boat ramp, I was able to find some of my teammates. There are no exclusive Team in Training waves for the long course race, so we were all parceled out into our various age groups. I managed to hook up with all 3 other girls in mine, Emily, Paige, and Nami. I heard a shout off to my left, and there were Steph and Christine! I ran up and hugged them both, and told them how much I loved them. I really wished they were doing this with me, but life gets in the way.
By now I was hot and uncomfortable in my wetsuit, and ready to plunge into the water for a bit of a warmup. Last year at WF I was able to run into the water several waves ahead of time to acclimate, but this year the timing mat set-up made it possible to get in only 1 wave ahead of time. As soon as the wave ahead of mine went off, I ran into the water. I pulled out the neck of my suit to let as much water as possible in. A balmy 65 degrees...mmm...bracing! But really, and ideal temp for a triathlon. I stroked out 50 yards or so, and before I knew it, they were clearing the water for us to start!
The SWIM: 1.2 miles (39:47)
I positioned myself in my usual spot: All the way to the left, somewhat close to the front. The countdown...Christine and Steph waving and cheering for me...the sound of the horn! I ran into the water with 100+ other women my age, and it was ON!
It turned out to be the most physical open water swim I've been part of yet. I had yet to start in anything but a TNT wave, and I'd heard the year before from Susan that the age group swim starts can get pretty aggressive. They sure can! Either my swimming suddenly sucked (not bloody likely) or there are a lot of damn good swimmers in the F30-34 age group (more probable). The long and short of it is that I was kicked, punched, slapped, elbowed, swum over, bumped, humped, and grabbed at (seriously) for all 1.2 miles of the swim! Don't feel too sorry for me--I was doing my share, too. It made it tough to get into a rhythm, but on the flipside, I was able to draft off a few other swimmers for a while.
At the first buoy, about 200m out, I did a quick check of myself. Right side of my chest (rib was out for several weeks) was feeling okay, but I was having a little trouble getting a breathing rhythm. Focused on gliding and bringing the heart rate back into line. Also, I noticed...my wetsuit is now too big! I could feel water sluicing over my shoulders where it shouldn't have been. (Have since picked up Steph's to try out before Alcatraz).
From there, I just focused on sighting, one buoy after another, out to the turnaround. I'm a whole lot better at sighting now, and so can swim in a pretty straight line for some distance. Hmmm...that's probably another reason my swim felt like a rugby match!
Once at the turnaround, I did another self check. I'd found a solid rhythm by now, and I'd been drafting consistently off a girl in a Blue Seventy wetsuit for the past 6 or 700m. Rounded the buoy to head back to the boat ramp. The first 100m felt okay, and then...
Waves! It felt like I was caught in the wake of a passing speedboat. My whole body was sloshed back and forth, and I felt like a rag doll being tossed about. I remember getting really irritated, wondering if someone was out ripping around on the lake in a ski boat. Then in occurred to me that they might be doing it to rescue a distressed or fatigued swimmer. Then, I realized the "wake" wasn't going away, and was in fact getting worse and worse. The wind was picking up and tossing water directly in the path of returning swimmers.
It was tough--every 3rd breath I took was mostly water. I put my head down and just tried to charge through the waves, staying as streamlined as possible. It got more and more challenging as I kept catching up with slower swimmers from previous waves who were having a lot of difficulty with the conditions; some were breaststroking with their heads high above the waterline, others had resorted to rolling onto their backs and kicking their way back in.
I took a few extra seconds sighting here and there and saw that the ramp wasn't far off. I could see crowds of spectators lining the sides of the ramp and could here them cheering swimmers exiting the water. With about 150 yards to go, I put my head down low and kicked as hard and fast as I could without blowing up, to get blood flowing to my legs again. The ramp got closer...closer...my hand touched the bottom and I popped up and ran the rest of the way out of the water.
Transition 1
I ran up the boat ramp past cheering spectators (interspersed with teammates). I reached back and unzipped my westsuit, then managed to pull off my swim cap and goggles in one motion. I peeled the wetsuit down to my waist and left the cap and goggles in the sleeve.
I ran past my cheering coaches. Grabbed a cup of water from a race volunteer and tried to slug some of it. Found my row and took off down it to my bike and gear. The girl with the pink saddle was long gone. Probably younger than me, in an earlier wave. In fact, there weren't all that many people around me at all. I stepped out my wetsuit as quickly as I could and tossed it over the rack. Dumped baby powder on my feet (Thanks, Lynn!) and put on my socks and shoes. Someday I'll be hardcore and try racing without socks, but for now, I'll take 'em for the long distances. A quick shot of sunblock, on with the helmet and shades, an extra mo to stuff an extra tube and CO2 into my jersey pocket, gloves on, and I was off, running for the mount line.
The BIKE: 56 miles (3:57:a few seconds)
I hit the mount line and ran past it to avoid the bottleneck. I jumped onto Eddie and we were off! The start of the long course bike is kind of cool, because it's routed right through the finishing chute. It goes right through a bunch of cheering spectators. Unfortunately, the first 2 miles of the course are along the same course that the mountain bikers take. They were ALL over the place. A lot of them were on slow beater bikes or just kind of pokey and unfit and tough to get around. Between those folks and the bumps and twists and gravelly patches that dot the first two miles of the road, it was like an obstacle course! The road was so bumpy, people were losing things left and right. The course was littered with water bottles, gel flasks, spare tubes...I even saw an entire flat kit that had fallen off someone's bike!
I was playing it safe here--it would have been dumb to have a spill or penalty in the first two miles.
A few minutes later, the road took a bend and turned right, up Beach Hill. Mountain bikers shot off to the left, onto a trail. Beach Hill is a mile long and probably the steepest climb on the whole course. I wasn't warm yet, so I went ahead and shifted into my bailout gear. I comfortably spun my way uphill. About halfway up, I started passing people who had underestimated the climb and tried to charge up it in bigger gears. Some were already walking their bikes...at mile 3!
Since we were still in the park, the course was lined with spectators and coaches, shouting words of encouragement and ringing cowbells (ah, cowbells...they permeate all endurance sports!). At the top of Beach, we turned right again and passed a large group of college students flinging water at us. They were really hamming it up, having a lot of fun...I even got a marriage proposal. :-) Shortly thereafter, we turned left and headed out of the park. I saw/heard Stephanie and Christine at the intersection, shouting for me. How had they made it up from transition so quickly?
The next 16-17 miles of the course are pretty straightforward. Rolling hills on Interlake Road. It was a beautiful day, sunny and breezy. I concentrated on spinning a high cadence, holding back so I would have plenty of energy left for the last part of the course. I had decided to stay out of my biggest chainring on all but the longest descents. Owing to the wind, this turned out to be a good decision. *One cool thing--about 5 miles out, the leading pro passed us going the other way, headed back in! I assume it was Bjorn Andersson; he looked incredible and was surrounded by about 4 race officials on motorcycles.*
At mile 20, the course took a left turn onto Jolon Road. HOLY HEADWIND...For the next 14 miles. This is the "flattest" section of the course and I had expected to be able to hold 17-18mph pretty comfortably. Nope. With the wind, it was 12-14mph. I tried to focus on getting in some extra calories, but the wind was gusting enough to make it hard to control my bike with one hand. I managed a few Fig Newtons and a couple Enduralytes. By mile 23 or so I had dusted one of my bottles of Accelerade. I tossed it at the mile 26 aid station and grabbed a bottle of water from a volunteer. First time I'd ever done that. :-)
The ride on Jolon Road is gorgeous. It's lined with vineyards and small farms, with golden rolling hills to each side. The strong headwind brought the smell of the ocean from the coast. I spent most of the time in my drops, trying to stay as aero as possible against the wind. I started to think it might be time to cowgirl up and get an aerobar set-up for Eddie.
At mile 34, the course turned right onto Nacimiento Road. 7 miles to get fueled and hydrated for Nasty Grade! I switched from Fig Newtons to Powergel so that it would get into my bloodstream a little faster. I spun easy to give my legs a little recovery. I caught up to and passed a teammate. We exchanged words of encouragement. The atmosphere among riders on the road was changing--we were all getting ready for a long effort. People chatted back and forth. The cameraderie was almost palpable.
The road cut left at mile 41, and thus began Nasty Grade. Everyone had been strung out along the course for the past 35 miles or so--now, on the grade, we all bunched up again, set to the slow, grim work of grinding uphill. The couple miles of Nasty are pretty gentle, and I was able to stay a few rings above my bailout gear. I smiled to myself as I passed rider after rider...I really am pretty good at sustained climbing. Halfway up we passed an aid station, and a lot of racers were pulled over to the side of the road, catching a breather. After the aid station, the mean part of Nasty kicked up, hard. I shifted down into the bailout and kept spinning. Passed more and more riders. I glimpsed an LG TNT jersey up ahead about 30 yards...a familiar blue Trek. I shouted, "Hey Lynn, is that you?" (Everyone around me looked at me in some amazement, yes, I am that awesome that I can yell at this point!) She turned around and nodded. Hopefully I'd be able to hang with her for the rest of the ride--she descends fast, but I can climb pretty quick, so we're pretty even on a hilly ride.
At the top of Nasty, we saw the famed Energizer Bunny (really just some random local guy in pink pajamas and bunny ears with a big-ass drum). Then we turned right...for more climbing! I was prepared for the false summit, but got quite a kick out of hearing the moans, groans, and curses from others who weren't. I caught up to Lynn on the way to the top, but once there, she immediately dusted me on an intermediate descent along the ridge. The course follows a ridge (of rollers, of course) that allows an amazing view of Lake Nacimiento to the left and Lak San Antonio to the right. A quick climb at the north end of the ridge, and then it's the Descent.
The Descent. The one I'd been dreading. 1.5 miles of smooth pavement, with virtually no turns until a wide, sweeping, banked turn to the left at the bottom. I had teammates who claimed to have reached 55mph on this descent. NO THANKS. I was planning to be extra cautious because 1) the prevailing headwind was now a crosswind, 2) last time I'd descended here, I'd flatted halfway down, and 3) I'm a major wuss. I took a deep breath, shifted into my highest gear, and took off.
I fully expected to have 20-30 riders FLY past me on this descent. As it happened, the winds were so powerful, only about 8 people did. I feathered my brakes constantly, and kept it to about 30mph. I found out later than the fastest people I knew were only able to reach 35 or so against the winds. I reached the bottom and rounded the banked turn. Immediately I was greeted by the sight of two fire trucks on the side of the road and a race official flagging me to slow down.
The pavement suddenly turned to Swiss cheese under my tires, and as I flew past, I could see two riders down on the side of the road. Didn't look too good. As I kept going, two more emergency vehicles passed my headed the other way. I'd have to hear about it later.
I put my head down and focused. I'd heard the last 10 miles of the course were the hardest and the hilliest. To the contrary, I felt pretty good and had no troubles climbing the rest of the way in. I rode up to Lynn again and we managed to ride into the park together. At the intersection above Lynch, I saw Christine and Stephanie again. Then it was 1 mile down Lynch (past earlier waves alrady finishing the run, lucky dogs) and into the transition area!
Transition 2
No trouble off the bike at the dismount line. Legs felt fine, even though they'd been pedaling for 4 hours straight! No cramping. I ran my bike all the way back to my gear, and even managed to run down the right row of racks! :-) I got into my hat and running shoes pretty quickly. Then I grabbed my fuel belt...aaahhh...I'd put it in a mini-cooler on ice. I felt like the smartest woman alive. ;-) A quick spray of sunblock and I was off.
The (really painful) RUN: 2:43: a few seconds
I caught up to Lynn out of T2. We agreed to try and do the whole run together. She had a bad stitch and was hurting a little. I was just trying to run easy and find my legs. The first two miles were okay; then we peeled off the road and onto a trail. About 60% of the run is on trails. We ran along the shore of the lake, and all I could think about was jumping into the water. I wanted so badly to go for a nice, relaxing swim! About this time, my stomach started to hurt. It felt weird and bloated, and I was a little nauseated. I was frustrated because for once, my legs actually felt pretty good off the bike. Still, Lynn and I pushed on. When we first started hitting the hills in the backcountry, we walked up them.
We got to mile 4-5 and walked most of them--they are just awful, steep and riddled with switchbacks. We passed Jeremiah, who took a photo of us and didn;t even give us a hard time for walking. :-) When we got to the top of the hill at mile 5, I looked over at Lynn, grinned, and said "this is it...the worst of it is all behind us now!" Then it was a long downhill cruising into a meadow. As we approached mile 8, we started saving up what little energy we had left. Mile 8 is routed through the campground that TNT is always located in--so we'd be seeing all our cheering teammates...of course we had to make it look easy!
We hit the campground running strong, and it was awesome! All our friends were there, cheering and yelling and singing "Happy Birthday" to Lynn. (A long course tri on her birthday, awesome, huh?) A real energy boost.
Once through the campground, we had 5 miles to go. This is when I really started to feel kinda bad. I tried to run, but it made my stomach so upset that I had to stop to avoid hurling. When I walked, my legs screamed in protest and my quads, calves, and hamstrings threatened to cramp up. I knew I needed more electrolytes and managed to swallow a couple Enduralytes. I managed to make it to mile 10, running most of the way with Lynn.
At mile 9, we hit the Pit. The Pit is a mile downhill...that you then turn around and run back up. The Pit doesn't feel so bad if all you're doing that day is running, but it felt pretty crappy after swimming and biking all day. I ran all the way to the bottom with Lynn, and then told her to go ahead and run up without me if she was feeling better. She really wanted to finish under 7:30 and had started 5 minutes before me, so she ran up ahead. I focused on putting one foot in front of the other. By now I had my hand on my stomach and was just rubbing it in a clockwise motion to try and help it empty out a little bit. I walked past coaches Harold, Dave, and Denise. Harold ran over and asked me if I was okay and if I needed anything--you don't often see me walking. I told him I was fine, just needed to keep moving forward.
And so I did. At the top of the Pit, I grabbed a little water to try and dilute my stomach contents a little bit. I dumped the rest on the back of my neck and pressed on, alternating walking with running a little. Only 2 miles to go...only 1.5 miles to go...only 1 mile to go, and it's all downhill!
Running down Lynch at the end of a 1/2 Iron is no easy feat. Your quads are screaming by now and they want no part of preventing gravity from pulling you right down onto your face. I tried to open up and just keep my feet moving, letting gravity do most of the work. I caught up with a girl from SF Ironteam and ran in with her. At the bottom of Lynch, there's a quick turn left into the finishing chute. I ran over the red timing mats, and before I knew it, they were announcing my name approaching the finish! I smiled for the cameras so my finishing shot would look better than last year's grimace of agony. Once across, a volunteer put my medal around my neck and tossed an icy towel over my shoulders. I stood patiently while another removed the timing chip from my left ankle, and there on the other side of the barrier were Christine and Steph! I had done it...one of the toughest long course triathlons in the world, and I had a finishers medal!
Tuesday, May 08, 2007
WINDY Wildflower 2007: a successful finish!
I'm not quite up to posting a full race report yet, but thought I'd better acknowledge my finish at Wildflower.
It was a great day--beautiful. I couldn't get the smile off my face the entire time.
I finished in about 7 hours and 29 minutes. A little slower than I'd hoped, but conditions were a bit gnarlier (very windy!) than anticipated.
A long course finish at Wildflower is success enough. 3500 athletes started my race. 1966 actually crossed the finish line. The race gods were with me; I was lucky enough (and well enough prepared) to be one of them!
A more detailed race report will be coming soon. :-)
It was a great day--beautiful. I couldn't get the smile off my face the entire time.
I finished in about 7 hours and 29 minutes. A little slower than I'd hoped, but conditions were a bit gnarlier (very windy!) than anticipated.
A long course finish at Wildflower is success enough. 3500 athletes started my race. 1966 actually crossed the finish line. The race gods were with me; I was lucky enough (and well enough prepared) to be one of them!
A more detailed race report will be coming soon. :-)
Thursday, May 03, 2007
pre-race visualization #2: the start
At 855am, I snuck back into the transition area and tossed my fleece, beanie, and flip flops with the rest of my gear. I had to be careful to avoid getting in the way of athletes already well on their way, running into T1 from the swim while stripping off their wetsuits. I rushed out through a gap between them. I could smell the wet asphalt. The slap of their bare feet was somehow loud even with the screaming of the crowd. I shivered with anticipation. In less than an hour, that would be ME!
I joined the crowd of athletes milling around on the boat ramp. Safety in numbers--I made sure I was surrounded by athletes with the same color swim cap as me. No way I could miss the start then. I found the other girls from my team in my wave: Emily, Nami, and Paige (an honoree). I thanked Paige for coming out and training and racing with us, and told her how much I admired her for doing so.
An air horn blast cut through the air as a wave of men ahead of us rushed into the water for their start. Waves go every 5 minutes at Wildflower, so you have to get your swim warm-up in stolen, 5 minute intervals before they clear the water for the next start.
I took advantage of this window, and waded out into the water on the boat ramp. I stretched my race cap over my head and put on my goggles. The pavement was rough under my feet. The water was cold, but nothing compared to Stevens Creek Reservoir. I stroked out 20 or 30 yards and took care to let water in the top of my wetsuit. Eeeeek. Cold. I steadied my breathing and adjusted my goggles. They seemed watertight, so I went ahead and swam another 50-60 yards, focusing on gliding. The water in my mouth tasted almost tropical, full of life. There was a lot of algae in the lake this year. I didn't mind; I grew up learning to swim in lakes.
I felt strong. I love to swim. I am a beginner cyclist, and an okay runner, but I feel comfortable saying that I am one hell of a swimmer. I felt light and strong and buoyant. My chest was full of tight anticipation. I was bursting out of my skin, wanting to get started and mix it up!
I swam back in to the ramp and waded back out. Tri wetsuits are so weird--I can never quite get used to the sensation of water dumping out the legs when you stand up straight on land after a swim. I giggled and found my teammates again. The announcers cleared the water and started another wave with the blast of the airhorn.
I repeated the warmup cycle for the next wave or two.
914am. The announcer shouted to clear the water. There was music blasting in the background from the grandstand above the chute. I positioned myself to the left of the pack, hlafway between the front and the back. My mind slowed to a crawl. I thought, "Strong and serene...Slow is smooth, smooth is fast...softly, softly..." The crowd was whipped into a frenzy, counting down with the announcer. "Five, four, three, two, one, GO!" The airhorn shrieks again, and this time it is for me!
I joined the crowd of athletes milling around on the boat ramp. Safety in numbers--I made sure I was surrounded by athletes with the same color swim cap as me. No way I could miss the start then. I found the other girls from my team in my wave: Emily, Nami, and Paige (an honoree). I thanked Paige for coming out and training and racing with us, and told her how much I admired her for doing so.
An air horn blast cut through the air as a wave of men ahead of us rushed into the water for their start. Waves go every 5 minutes at Wildflower, so you have to get your swim warm-up in stolen, 5 minute intervals before they clear the water for the next start.
I took advantage of this window, and waded out into the water on the boat ramp. I stretched my race cap over my head and put on my goggles. The pavement was rough under my feet. The water was cold, but nothing compared to Stevens Creek Reservoir. I stroked out 20 or 30 yards and took care to let water in the top of my wetsuit. Eeeeek. Cold. I steadied my breathing and adjusted my goggles. They seemed watertight, so I went ahead and swam another 50-60 yards, focusing on gliding. The water in my mouth tasted almost tropical, full of life. There was a lot of algae in the lake this year. I didn't mind; I grew up learning to swim in lakes.
I felt strong. I love to swim. I am a beginner cyclist, and an okay runner, but I feel comfortable saying that I am one hell of a swimmer. I felt light and strong and buoyant. My chest was full of tight anticipation. I was bursting out of my skin, wanting to get started and mix it up!
I swam back in to the ramp and waded back out. Tri wetsuits are so weird--I can never quite get used to the sensation of water dumping out the legs when you stand up straight on land after a swim. I giggled and found my teammates again. The announcers cleared the water and started another wave with the blast of the airhorn.
I repeated the warmup cycle for the next wave or two.
914am. The announcer shouted to clear the water. There was music blasting in the background from the grandstand above the chute. I positioned myself to the left of the pack, hlafway between the front and the back. My mind slowed to a crawl. I thought, "Strong and serene...Slow is smooth, smooth is fast...softly, softly..." The crowd was whipped into a frenzy, counting down with the announcer. "Five, four, three, two, one, GO!" The airhorn shrieks again, and this time it is for me!
pre-race visualization #1: breakfast and set-up
According to Bobby McGee, visualizations are most effective and empowering if they are in the past tense. The idea is that you feel more confident if you've already experienced the event. By visualizing in the past tense, you create your own past experience to draw from, despite having never raced that particular event.
I opened my eyes at about 5am. I didn't sleep very well at all, despite having earplugs in. Nervous anticipation and frequent nocturnal bathroom trips saw to that. I was feeling rested and ready to go nonetheless. I'd made sure to lighten my workload and get plenty of sleep for the past 4 or 5 days.
I lay for a moment and listened to the sounds of Tent City waking up around me. Slamming porta-potty doors. The high-pitched whine of tent zippers. The muffled roar of a Coleman stove, heating up water for coffee and other pre-race victuals. I crawled out of my toasty warm cocoon and pulled on my tri-suit, wobbling on my air mattress. One more full body sunblock application, to add to the layer I'd put on to soak in the night before. On with a fleece, a beanie, and some flip flops. I unzipped my tent fly and crawled out, heading for the picnic table to make breakfast.
I had my trusty little camp coffee pot so I could perk myself a cup of coffee with a Gatorade chaser. Cooked up a quick batch of my favorite pre-race meal: cornmeal mush with cinnamon and brown sugar. A little bit of yogurt as well. Percolated coffee tastes so good...dark and ground-y and delicious.
The sky gradually lightened to reveal a misty cloud cover over the golden central California hills. I knew it wouldn't be too long before the sun began to peep through and the day slowly heat up.
I took one last look at my bike. Adjusted the race number on my top tube, tightened the wiry twist ties securing it in place. Pumped both tires up to 120 PSI. Grabbed my transition bag, carefully packed the night before.
Coach Barney called us all together for a quick picture before we all headed down to the transition area together. The team gathered in a precious empty space, the dew on the grass cool on our feet. The stomach was full of fluttering butterflies. I could taste the vague metallic-fruity aftertaste of Gatorade in my mouth. Hurry up and take the picture already!
The Olympic athletes, not due to race until the next morning, started to stir. A few of them bid us good luck as we headed down to the transition area. A few brave souls confident in balancing a heavy transition bag on a twitchy racing bike took the short route and rode down Lynch hill. I stuck with a more conservative approach and took the roundabout footpath down to the lake, through soft, loose dirt and cracked asphalt.
Fog hung low over the distant reaches of Lake San Antonio. The vendors were setting up their booths at the expo. Hundreds of athletes thronged the transition area. The air was permeated by the hiss of floor pumps and the sharp smell of permanent marker where athletes were lining up to get body marked. The line for the porta-potties was hundreds of yards long and the smell of Coppertone Sport was overwhelming.
I found my transition area quickly, having noted its location the day before. After racking my bike, I opened my bag. Spread a towel on the ground. In the back, running shoes, race belt with bib number, fuel belt, running hat. In the front, bike shoes, socks, gloves, talcum powder, chamois butter, sunblock. I opened a packet of Fig Newtons halfway and placed in gently in one bike shoe. I perched my helmet on my bike handlebars. Sunglasses poked through the vents. I stood back and took a look, satisfied.
I slung my wetsuit over my shoulder, grabbed my goggles, cap, earplugs, and body glide, plus a spare water bottle and extra gel. I went to stand in line to get body marked. I found a volunteer near the front, where all the pros had their gear racked and ready to go. I love to look at fancy tri-bikes, and this was heaven. Cervelos, Gurus, Kuotas, Cannondales, Kestrels...my eyes popped at the array of carbon glory before them. I counted the gels duct-taped to the top tubes. Pros ride so fast that they hardly need to bring anything with them!
Finally, my turn. I exposed my arms and legs for marking. The volunteer was nice, but in a hurry. She had a lot of athletes to mark. The marker poked rudely into my bicep. The smell of it was nauseating, but exciting. Bib number written down each arm, the outside of each thigh, on the back of each hand. Age written on the back of my left calf.
I found a few teammates and headed over to the swim start to watch the pros go off at 8am.
I opened my eyes at about 5am. I didn't sleep very well at all, despite having earplugs in. Nervous anticipation and frequent nocturnal bathroom trips saw to that. I was feeling rested and ready to go nonetheless. I'd made sure to lighten my workload and get plenty of sleep for the past 4 or 5 days.
I lay for a moment and listened to the sounds of Tent City waking up around me. Slamming porta-potty doors. The high-pitched whine of tent zippers. The muffled roar of a Coleman stove, heating up water for coffee and other pre-race victuals. I crawled out of my toasty warm cocoon and pulled on my tri-suit, wobbling on my air mattress. One more full body sunblock application, to add to the layer I'd put on to soak in the night before. On with a fleece, a beanie, and some flip flops. I unzipped my tent fly and crawled out, heading for the picnic table to make breakfast.
I had my trusty little camp coffee pot so I could perk myself a cup of coffee with a Gatorade chaser. Cooked up a quick batch of my favorite pre-race meal: cornmeal mush with cinnamon and brown sugar. A little bit of yogurt as well. Percolated coffee tastes so good...dark and ground-y and delicious.
The sky gradually lightened to reveal a misty cloud cover over the golden central California hills. I knew it wouldn't be too long before the sun began to peep through and the day slowly heat up.
I took one last look at my bike. Adjusted the race number on my top tube, tightened the wiry twist ties securing it in place. Pumped both tires up to 120 PSI. Grabbed my transition bag, carefully packed the night before.
Coach Barney called us all together for a quick picture before we all headed down to the transition area together. The team gathered in a precious empty space, the dew on the grass cool on our feet. The stomach was full of fluttering butterflies. I could taste the vague metallic-fruity aftertaste of Gatorade in my mouth. Hurry up and take the picture already!
The Olympic athletes, not due to race until the next morning, started to stir. A few of them bid us good luck as we headed down to the transition area. A few brave souls confident in balancing a heavy transition bag on a twitchy racing bike took the short route and rode down Lynch hill. I stuck with a more conservative approach and took the roundabout footpath down to the lake, through soft, loose dirt and cracked asphalt.
Fog hung low over the distant reaches of Lake San Antonio. The vendors were setting up their booths at the expo. Hundreds of athletes thronged the transition area. The air was permeated by the hiss of floor pumps and the sharp smell of permanent marker where athletes were lining up to get body marked. The line for the porta-potties was hundreds of yards long and the smell of Coppertone Sport was overwhelming.
I found my transition area quickly, having noted its location the day before. After racking my bike, I opened my bag. Spread a towel on the ground. In the back, running shoes, race belt with bib number, fuel belt, running hat. In the front, bike shoes, socks, gloves, talcum powder, chamois butter, sunblock. I opened a packet of Fig Newtons halfway and placed in gently in one bike shoe. I perched my helmet on my bike handlebars. Sunglasses poked through the vents. I stood back and took a look, satisfied.
I slung my wetsuit over my shoulder, grabbed my goggles, cap, earplugs, and body glide, plus a spare water bottle and extra gel. I went to stand in line to get body marked. I found a volunteer near the front, where all the pros had their gear racked and ready to go. I love to look at fancy tri-bikes, and this was heaven. Cervelos, Gurus, Kuotas, Cannondales, Kestrels...my eyes popped at the array of carbon glory before them. I counted the gels duct-taped to the top tubes. Pros ride so fast that they hardly need to bring anything with them!
Finally, my turn. I exposed my arms and legs for marking. The volunteer was nice, but in a hurry. She had a lot of athletes to mark. The marker poked rudely into my bicep. The smell of it was nauseating, but exciting. Bib number written down each arm, the outside of each thigh, on the back of each hand. Age written on the back of my left calf.
I found a few teammates and headed over to the swim start to watch the pros go off at 8am.
Wednesday, May 02, 2007
if you care...
to follow my progress this saturday.
http://www.eternaltiming.com
click on the event results link on the left.
http://www.eternaltiming.com
click on the event results link on the left.
Tuesday, May 01, 2007
hearkening back to days of yore...
...when i was majoring in English/journalism. that's right, cats, i used to write. a lot. okay, okay, usually about more interesting stuff than you've been finding in this here blog.
anyway, i entered Trek bikes' contest thingie for women who ride. why they should pick me in 500 words or less. here it is. :-)
The Art of the Timid Descent
I, for one, have grown tired of listening to cyclists and triathletes bandy about numbers in the high forties when discussing their fastest descent speeds. They casually write off their superior descending skills. They know full well that lesser cyclists are secretly in awe of the psychotic speeds they manage to attain while slaloming their way down roads with more hairpins than your granny’s church-do.
Perhaps the cycling set sees a screaming descent as a mark of superior handling skills. Possibly, they see it as a sign of that forceful, powerful, can-do, go-forth-and-conquer attitude that we, as Americans, prize so highly.
I beg to differ.
I am a timid descender.
As a reluctant roller, I have been gifted with keen senses. I have some of the most “interesting” bike handling skills you will ever see. My timid descents have given me some of the greatest appreciation for the sport of cycling.
My sense of personal safety has been honed to an edge by a near paralyzing fear of death. At any given moment, I am thinking about the fact that there is very little between my tender flesh and the pavement--save a thin layer of overpriced spandex. When faced with a 12% downhill grade, I’m liable to besmirch my chamois. To me, every blind corner hides a drunken maniac piloting a runaway Mack truck. Every shaded pothole goes straight to Shanghai.
My bike handling is second to none. I can roll through a hairpin turn at 3MPH and still stay upright! I have figured out how to ride with my butt entirely behind my saddle. You can identify me by the smell of my brakes and the plume of smoke trailing behind me. Shake my hand—your fingers might crumple under my steely grip, cultivated by long, careful hours of steady brake application.
I can never make up any speed on the descent. As a result I have become a fairly proficient climber. I would rather grind my way uphill for 10 miles hoping to stumble across an escalator or cable car than turn around and let gravity have its way with me.
I have found that my timidity has served to heighten my appreciation of my new life as a cyclist. I roll merrily along with plenty of time to check out the scenery. I give myself plenty of time to contemplate the meaning of life, and other important questions. Is God a man or a woman? Aluminum or steel? Who invented liquid soap, and why? Who really needs a Hummer?
Finally, being a timid descender has given me room to improve. I defend my right to creep slowly down hills, but I don’t plan to do it forever. In truth, I love descending. Someday I hope to be able to carve a line like no other down the road that torments me. Until then…you’d better believe I’m checking that speedometer at the bottom of every hill!
anyway, i entered Trek bikes' contest thingie for women who ride. why they should pick me in 500 words or less. here it is. :-)
The Art of the Timid Descent
I, for one, have grown tired of listening to cyclists and triathletes bandy about numbers in the high forties when discussing their fastest descent speeds. They casually write off their superior descending skills. They know full well that lesser cyclists are secretly in awe of the psychotic speeds they manage to attain while slaloming their way down roads with more hairpins than your granny’s church-do.
Perhaps the cycling set sees a screaming descent as a mark of superior handling skills. Possibly, they see it as a sign of that forceful, powerful, can-do, go-forth-and-conquer attitude that we, as Americans, prize so highly.
I beg to differ.
I am a timid descender.
As a reluctant roller, I have been gifted with keen senses. I have some of the most “interesting” bike handling skills you will ever see. My timid descents have given me some of the greatest appreciation for the sport of cycling.
My sense of personal safety has been honed to an edge by a near paralyzing fear of death. At any given moment, I am thinking about the fact that there is very little between my tender flesh and the pavement--save a thin layer of overpriced spandex. When faced with a 12% downhill grade, I’m liable to besmirch my chamois. To me, every blind corner hides a drunken maniac piloting a runaway Mack truck. Every shaded pothole goes straight to Shanghai.
My bike handling is second to none. I can roll through a hairpin turn at 3MPH and still stay upright! I have figured out how to ride with my butt entirely behind my saddle. You can identify me by the smell of my brakes and the plume of smoke trailing behind me. Shake my hand—your fingers might crumple under my steely grip, cultivated by long, careful hours of steady brake application.
I can never make up any speed on the descent. As a result I have become a fairly proficient climber. I would rather grind my way uphill for 10 miles hoping to stumble across an escalator or cable car than turn around and let gravity have its way with me.
I have found that my timidity has served to heighten my appreciation of my new life as a cyclist. I roll merrily along with plenty of time to check out the scenery. I give myself plenty of time to contemplate the meaning of life, and other important questions. Is God a man or a woman? Aluminum or steel? Who invented liquid soap, and why? Who really needs a Hummer?
Finally, being a timid descender has given me room to improve. I defend my right to creep slowly down hills, but I don’t plan to do it forever. In truth, I love descending. Someday I hope to be able to carve a line like no other down the road that torments me. Until then…you’d better believe I’m checking that speedometer at the bottom of every hill!
oh, my god...
wildflower long course is THIS SATURDAY.
send me your good vibes.
my wave starts at 915am.
i'm pretty sure there's a way you can follow my progress if you want--i think there's a link from the tricalifornia website.
send me your good vibes.
my wave starts at 915am.
i'm pretty sure there's a way you can follow my progress if you want--i think there's a link from the tricalifornia website.
the exercise avoidance zone...
so...i never intend to do absolutely nothing when i taper, but it always seems to shake out that way.
i had a nice bike ride saturday morning with some of the girls from the team (instead of the open water swim at RWS), and since then, nothing.
i meant to swim yesterday. i meant to spin today, and i've got yoga in mind for this evening. i mean to swim tomorrow as well, which will probably consist of me bringing my swim gear to work and, well, NOT swimming. :-D
i've been falling back on my usual pre-event week plan: eating whatever the hell i want to. luckily this time around i'm craving healthier foods. last year before wildflower olympic, all i wanted to eat was chocolate--and not necessarily the good stuff, loaded with antioxidants and exotic tidbits like chili peppers and candied orange peel. no, what i wanted was good old hershey bar chocolate, sans s'more ingredients.
i must have eaten 10 hershey bars that week.
maybe they did me good. i went a lot faster than i thought i was going to...then again, it was my first triathlon--i pretty much thought i was going to be carted across the finish line in an ambulance. my expectations were pretty low.
hmmmm...what to make for dinner? *eyeballs 1/2 gallon of cake-batter ice cream*
i had a nice bike ride saturday morning with some of the girls from the team (instead of the open water swim at RWS), and since then, nothing.
i meant to swim yesterday. i meant to spin today, and i've got yoga in mind for this evening. i mean to swim tomorrow as well, which will probably consist of me bringing my swim gear to work and, well, NOT swimming. :-D
i've been falling back on my usual pre-event week plan: eating whatever the hell i want to. luckily this time around i'm craving healthier foods. last year before wildflower olympic, all i wanted to eat was chocolate--and not necessarily the good stuff, loaded with antioxidants and exotic tidbits like chili peppers and candied orange peel. no, what i wanted was good old hershey bar chocolate, sans s'more ingredients.
i must have eaten 10 hershey bars that week.
maybe they did me good. i went a lot faster than i thought i was going to...then again, it was my first triathlon--i pretty much thought i was going to be carted across the finish line in an ambulance. my expectations were pretty low.
hmmmm...what to make for dinner? *eyeballs 1/2 gallon of cake-batter ice cream*
Friday, April 27, 2007
week 13--tapering
the week's recap.
took monday off. proved to be another week without feeling like swimming at ALL.
tuesday. 30 minutes of spinning with 6 hard 30" pickups. would've been longer, but ended up having to do a little damage control with a very unhappy client. no, NOT one of mine! :-)
wednesday. skipped swimming again and went out for a 60' run at los alamitos. my favorite thing to do out there is set my watch for 30', run out, and then turn around and try to beat 30' on the way back in. managed to beat it by almost 2 minutes, even though i had to stop twice for 2 different people who had their dogs off-leash. i like dogs, but i'm not taking any chances.
thursday. brick with the team. legs felt like noodles. couldn't get it together and just had to focus on cadence on the bike and the run. hmmm...definitely in a taper...or just desperately in need of more sleep.
today. off.
tomorrow. scheduled swim and run at redwood shores, but i think i might blow it off for a nice local ride with some of the girls. i have a baby shower to go to later on and i just don't feel like driving all the way up to RWS to get all sweaty and salty and then be late for the shower.
on sleep...i don't get enough anymore. it's nice to work mornings and be done earlier in the day, but it's difficult to get to bed early. it's even harder now that it stays light for so long. my circadian rhythms just don't get the gist of sacking out while there's a drop of sunshine left in the sky.
i tried to sleep in this morning, but my freakin' cat decided THAT wasn't going to happen for me. after listening to her yowl through the door at me for about 1.5 hours, i gave it up. ah, well--she's 21 years old, what can you expect? she's a little demented.
and what is with the weather today? having had absolutely NO hot-weather training, i have to say i'm a little scared... time to start obsessively monitoring the forecast for Bradley, CA.
took monday off. proved to be another week without feeling like swimming at ALL.
tuesday. 30 minutes of spinning with 6 hard 30" pickups. would've been longer, but ended up having to do a little damage control with a very unhappy client. no, NOT one of mine! :-)
wednesday. skipped swimming again and went out for a 60' run at los alamitos. my favorite thing to do out there is set my watch for 30', run out, and then turn around and try to beat 30' on the way back in. managed to beat it by almost 2 minutes, even though i had to stop twice for 2 different people who had their dogs off-leash. i like dogs, but i'm not taking any chances.
thursday. brick with the team. legs felt like noodles. couldn't get it together and just had to focus on cadence on the bike and the run. hmmm...definitely in a taper...or just desperately in need of more sleep.
today. off.
tomorrow. scheduled swim and run at redwood shores, but i think i might blow it off for a nice local ride with some of the girls. i have a baby shower to go to later on and i just don't feel like driving all the way up to RWS to get all sweaty and salty and then be late for the shower.
on sleep...i don't get enough anymore. it's nice to work mornings and be done earlier in the day, but it's difficult to get to bed early. it's even harder now that it stays light for so long. my circadian rhythms just don't get the gist of sacking out while there's a drop of sunshine left in the sky.
i tried to sleep in this morning, but my freakin' cat decided THAT wasn't going to happen for me. after listening to her yowl through the door at me for about 1.5 hours, i gave it up. ah, well--she's 21 years old, what can you expect? she's a little demented.
and what is with the weather today? having had absolutely NO hot-weather training, i have to say i'm a little scared... time to start obsessively monitoring the forecast for Bradley, CA.
Monday, April 23, 2007
what a little training can do...
Saturday was my last big breakthrough workout with the team before beginning a taper.
TNT runs a "practice" triathlon at Stevens Creek reservoir every season. This is intended as a final dry run for putting everything together, finalizing nutrition and transition specifics, and building overall confidence.
Anyway, the practice tri is meant to be about 1/2 the distance of the event you are training for...which means that on Saturday I did an Olympic distance tri as a run-through! For reference.., the only tris I've done thus far have been Oly distance, and they left me feeling beat-up for a couple days. I was expecting to feel a little sore and out of it on Sunday, but I had no ill effects. The added volume of training for a long course event has put enough in the tank for me to comfortably complete an Oly tri in less time than it took me to complete Wildflower Oly last year. Way cool.
Anyway, here's a quick breakdown.
Swim: about 1500m in the reservoir. Long course people went first and did 2 loops of a 700-800m course. This was rougher than usual for me. The water was quite cold and it took me most of the first loop to warm up and find my rhythm. I also had trouble catching my breath and had to alter my breathing cycle. I'm still experiencing pain and tightness from the wonky rib; now Azeeza thinks it could be that my diaphragm could be in spasm and pulling things out of whack. Need to call Dr. Raines TODAY! Anyway, even with the less-than-stellar swim performance, I came out of the water pretty early. No dizziness or nausea; I remembered to use earplugs and to kick like a maniac the last 100 yards or so. Really helps.
T1: slower than molasses in January! Intentionally so. It was cold, so I decided to swap out the tri top for under armour, a jersey, and arm warmers. That took a little while with cold fingers and wet skin. Downed a gel, packed up my gear for the coaches to move, and ran with my bike to the mount line.
Bike: about 24 miles. Two loops of a 12 mile course. HILLY. First followed Foothill for a gradual climb out to a 1 lane bridge. Turned around and headed back 3 miles. Then made a right up Mt. Eden. Mt Eden is about a 3/4 mile climb...and after eveything I've been up to in training, DANG was it easy! :-) I dig hills. I got my spin on and passed about 8 people on the way up. Got to the top, said hey to Barney and Denise, heaved a sigh. Turned around and said "here comes chickensh*t." Everyone I passed headed uphill FLEW past me on the descent. I'm starting to think I should sign up for some of those King of the Mountain races, where they only time you going uphill. Anyway, after that we headed back into the park, up a nasty little puker of a hill, and then repeated the whole shebang. Tried to focus on eating on the bike, but forgot to set my watch to beep at me. Probably only got in about 500-600 calories.
T2: this is always fast for me. T2 was in a different spot than T1 (back up the puke hill). Threw off the arm warmers and jersey to run in the under armour.
Run: 6+ miles. Two loops of a 3+ mile course. Mostly a trail run hugging the side of the reservoir. Two nasty hills that I had to head up (and down) 2x each. One was the puker from the end of the bike ride. I was able to run comfortably the whole time, but my cadence was a little low...not sure why. Legs were dead at that point. Probably had to do with being a little pre-dehydrated from the day before...and the 3 glasses of red wine the night before. Well, won't be doing that before the race anyway. :-)
Finished in about 3:27. For reference, I did Wildflower in 3:35 last year, and Treasure Island in 3:05 (it's flat). Not bad for probably having had a 12 minute transition at T1, and not taking care of myself the few days before. Also probably only went out at about 65-70% effort.
Proud of myself today. :-)
TNT runs a "practice" triathlon at Stevens Creek reservoir every season. This is intended as a final dry run for putting everything together, finalizing nutrition and transition specifics, and building overall confidence.
Anyway, the practice tri is meant to be about 1/2 the distance of the event you are training for...which means that on Saturday I did an Olympic distance tri as a run-through! For reference.., the only tris I've done thus far have been Oly distance, and they left me feeling beat-up for a couple days. I was expecting to feel a little sore and out of it on Sunday, but I had no ill effects. The added volume of training for a long course event has put enough in the tank for me to comfortably complete an Oly tri in less time than it took me to complete Wildflower Oly last year. Way cool.
Anyway, here's a quick breakdown.
Swim: about 1500m in the reservoir. Long course people went first and did 2 loops of a 700-800m course. This was rougher than usual for me. The water was quite cold and it took me most of the first loop to warm up and find my rhythm. I also had trouble catching my breath and had to alter my breathing cycle. I'm still experiencing pain and tightness from the wonky rib; now Azeeza thinks it could be that my diaphragm could be in spasm and pulling things out of whack. Need to call Dr. Raines TODAY! Anyway, even with the less-than-stellar swim performance, I came out of the water pretty early. No dizziness or nausea; I remembered to use earplugs and to kick like a maniac the last 100 yards or so. Really helps.
T1: slower than molasses in January! Intentionally so. It was cold, so I decided to swap out the tri top for under armour, a jersey, and arm warmers. That took a little while with cold fingers and wet skin. Downed a gel, packed up my gear for the coaches to move, and ran with my bike to the mount line.
Bike: about 24 miles. Two loops of a 12 mile course. HILLY. First followed Foothill for a gradual climb out to a 1 lane bridge. Turned around and headed back 3 miles. Then made a right up Mt. Eden. Mt Eden is about a 3/4 mile climb...and after eveything I've been up to in training, DANG was it easy! :-) I dig hills. I got my spin on and passed about 8 people on the way up. Got to the top, said hey to Barney and Denise, heaved a sigh. Turned around and said "here comes chickensh*t." Everyone I passed headed uphill FLEW past me on the descent. I'm starting to think I should sign up for some of those King of the Mountain races, where they only time you going uphill. Anyway, after that we headed back into the park, up a nasty little puker of a hill, and then repeated the whole shebang. Tried to focus on eating on the bike, but forgot to set my watch to beep at me. Probably only got in about 500-600 calories.
T2: this is always fast for me. T2 was in a different spot than T1 (back up the puke hill). Threw off the arm warmers and jersey to run in the under armour.
Run: 6+ miles. Two loops of a 3+ mile course. Mostly a trail run hugging the side of the reservoir. Two nasty hills that I had to head up (and down) 2x each. One was the puker from the end of the bike ride. I was able to run comfortably the whole time, but my cadence was a little low...not sure why. Legs were dead at that point. Probably had to do with being a little pre-dehydrated from the day before...and the 3 glasses of red wine the night before. Well, won't be doing that before the race anyway. :-)
Finished in about 3:27. For reference, I did Wildflower in 3:35 last year, and Treasure Island in 3:05 (it's flat). Not bad for probably having had a 12 minute transition at T1, and not taking care of myself the few days before. Also probably only went out at about 65-70% effort.
Proud of myself today. :-)
Friday, April 20, 2007
Hmmm...slower week than anticipated
Don't have much time.
In short, skipped swimming all week--just couldn't face the thought of getting in the water. Not sure why, since I'm a water-baby at heart.
Hill repeats on Wednesday. Rode up Bernal 3x toward IBM. Nice climb--about 1.25 miles from Heaton Moor to The viewpoint just past Santa Teresa County Park.
Team brick yesterday--just spinning on Foothill. Legs a bit spent from Wednesday. Only ran a mile afterward instead of the 2 mile marker set, because I'm such a slacker.
Day off today.
Practice tri tomorrow...eek. An Olympic distance tri as practice? I'm not that freaked out, so I must be ready. No doubt I'll sleep like the dead tomorrow night, though!
In short, skipped swimming all week--just couldn't face the thought of getting in the water. Not sure why, since I'm a water-baby at heart.
Hill repeats on Wednesday. Rode up Bernal 3x toward IBM. Nice climb--about 1.25 miles from Heaton Moor to The viewpoint just past Santa Teresa County Park.
Team brick yesterday--just spinning on Foothill. Legs a bit spent from Wednesday. Only ran a mile afterward instead of the 2 mile marker set, because I'm such a slacker.
Day off today.
Practice tri tomorrow...eek. An Olympic distance tri as practice? I'm not that freaked out, so I must be ready. No doubt I'll sleep like the dead tomorrow night, though!
Monday, April 16, 2007
Top 10 list
Yesterday was a day for listening to my body and remembering one of my own key pieces of fitness advice: "grass won't grow on a busy street."
I headed out for a 12 mile run, but cut it to 8. Bonked a little bit. The legs were dead from Sunday's ride, and I thought back to WF practice weekend. I ran a decent half-marathon without ever having run more than 8 miles--so I don't think it'll hurt to cut the mileage a little.
Anyway, I was all alone on my run and to amuse myself, I came up with my personal top 10 list of tri gear/stuff with accompanying explanations. After all, it's a ridiculously gear intensive sport.
1. My sunglasses: Not only do my sunglasses reduce UV damage to my retinas, cut glare, and protect my eyes from flying debris on the bike, they also liberate me from contacts. They're prescription. Saints be praised.
2. Kinesys sunblock: It's oil and alcohol free. It never makes me break out. It actually works, really well. Most important, it has a cool name and comes in a weird looking bottle.
3. Body glide: Okay, it's gross. But participate in an endurance sport for any length of time, and you'll appreciate it's propensity for reducing chafing on your feet, underarms, the back of your neck, and um....other places. I mean, really--what tri-geek hasn't stolen an intimate moment with a stick of Body Glide while hiding behind a car, 3 minutes before a long ride?
4. My Sandisk: Essential for loner spin bike workouts and long runs. It lets me up the cadence with mashups and thumping club-type beats, drop the hammer with NIN, Rage Against the Machine, Tool, L7 and Ice Cube, and slow it down a bit with Perfect Circle, Nirvana, and Moby. Yeah, yeah, shut up, so I haven't updated my music collection in a while. Sandisk also lets me hide selections far too embarassing to list here. Oh yeah, and another great thing--it's NOT an iPod. *thumbs nose*
5. Fast Eddie: Ah, my beautiful little Italian steed. He's steel-framed, sleek, silver, strong and resilient, and tiny enough to accomodate my short little torso. He's meant to go a lot faster than I ever let him, and one day I hope to do him some justice.
6. Cool socks: I was into cycling socks before I even became a cyclist! Even when you get tired of rotating the same few jerseys, you can mix it up with your sock collection. One look at my feet and you can tell what kind of mood I'm in that day. Feeling tough and sassy? Mudflap girls. Optimistic? Four leafed clovers. Wicked? Pink skull & crossbones. Relaxed? Hula girls. And so on and so forth...
7. Under Armour: Heat Gear rocks. Thin and sleek enough to fit under a jersey without messing up the lines. Quick drying enough to wear under a wetsuit for a chilly swim. A base layer for cool runs that keeps me from getting clammy and cold. Also, quite possibly the only synthetic material that doesn't hold onto a wicked stink forever once you've sweated in it...it actually washes clean!
8. Ultra Swim: I've been an Ultra Swim devotee since I was a kid...at least, my mom was back then, after she started noticing my hair turning green before the summer was half over. It gets all the chlorine out of your hair and doesn't smell half-bad either.
9. Endurox: My favorite of all the Accelerade products. Decent tasting recovery drink that helps me bounce back fast after a breakthrough workout.
10. Bike shorts, tri shorts, and tights, oh my!: You can never, never, ever have enough extra pairs. They lift, separate, and support. They provide padding and wicking in strategic places. Also, they eliminate the need to pack extra undies, since anyone who's anyone knows you're supposed to go commando underneath! :-)
I headed out for a 12 mile run, but cut it to 8. Bonked a little bit. The legs were dead from Sunday's ride, and I thought back to WF practice weekend. I ran a decent half-marathon without ever having run more than 8 miles--so I don't think it'll hurt to cut the mileage a little.
Anyway, I was all alone on my run and to amuse myself, I came up with my personal top 10 list of tri gear/stuff with accompanying explanations. After all, it's a ridiculously gear intensive sport.
1. My sunglasses: Not only do my sunglasses reduce UV damage to my retinas, cut glare, and protect my eyes from flying debris on the bike, they also liberate me from contacts. They're prescription. Saints be praised.
2. Kinesys sunblock: It's oil and alcohol free. It never makes me break out. It actually works, really well. Most important, it has a cool name and comes in a weird looking bottle.
3. Body glide: Okay, it's gross. But participate in an endurance sport for any length of time, and you'll appreciate it's propensity for reducing chafing on your feet, underarms, the back of your neck, and um....other places. I mean, really--what tri-geek hasn't stolen an intimate moment with a stick of Body Glide while hiding behind a car, 3 minutes before a long ride?
4. My Sandisk: Essential for loner spin bike workouts and long runs. It lets me up the cadence with mashups and thumping club-type beats, drop the hammer with NIN, Rage Against the Machine, Tool, L7 and Ice Cube, and slow it down a bit with Perfect Circle, Nirvana, and Moby. Yeah, yeah, shut up, so I haven't updated my music collection in a while. Sandisk also lets me hide selections far too embarassing to list here. Oh yeah, and another great thing--it's NOT an iPod. *thumbs nose*
5. Fast Eddie: Ah, my beautiful little Italian steed. He's steel-framed, sleek, silver, strong and resilient, and tiny enough to accomodate my short little torso. He's meant to go a lot faster than I ever let him, and one day I hope to do him some justice.
6. Cool socks: I was into cycling socks before I even became a cyclist! Even when you get tired of rotating the same few jerseys, you can mix it up with your sock collection. One look at my feet and you can tell what kind of mood I'm in that day. Feeling tough and sassy? Mudflap girls. Optimistic? Four leafed clovers. Wicked? Pink skull & crossbones. Relaxed? Hula girls. And so on and so forth...
7. Under Armour: Heat Gear rocks. Thin and sleek enough to fit under a jersey without messing up the lines. Quick drying enough to wear under a wetsuit for a chilly swim. A base layer for cool runs that keeps me from getting clammy and cold. Also, quite possibly the only synthetic material that doesn't hold onto a wicked stink forever once you've sweated in it...it actually washes clean!
8. Ultra Swim: I've been an Ultra Swim devotee since I was a kid...at least, my mom was back then, after she started noticing my hair turning green before the summer was half over. It gets all the chlorine out of your hair and doesn't smell half-bad either.
9. Endurox: My favorite of all the Accelerade products. Decent tasting recovery drink that helps me bounce back fast after a breakthrough workout.
10. Bike shorts, tri shorts, and tights, oh my!: You can never, never, ever have enough extra pairs. They lift, separate, and support. They provide padding and wicking in strategic places. Also, they eliminate the need to pack extra undies, since anyone who's anyone knows you're supposed to go commando underneath! :-)
week 12 begins
T-minus 18 days until Wildflower long course.
This will be the last week that I can get any significant training done before I start a taper.
On tap for the next seven days:
Today: 12 mile run. Bagging the swim to work on my USAT test.
Tuesday: Swim
Wednesday: Spin/bike and possibly surf if the swell and tides are with us
Thursday: brick with the team
Friday: rest/recover, possible light swim
Saturday: practice triathlon @ Stevens Creek Reservoir (1 mile swim, 24 mile bike, 6 mile run)
Sunday: rest/recover
On the systemic side of things, I am feeling overall wiped today. Quite a ride yesterday. I am hoping that adrenaline will do a lot to carry me through the 13.1 miles that will come after that 56 mile ride in a few weeks. At this point, my tactic will be to hold back and spin comfortably as much as I can for the first 40 miles, headwinds allowing. Then, jump into the granny gear and find my mantra for Nasty and the 14 miles beyond it.
Also...I think I'm going to have to breakdown and try out a chiropractor soon. For all the great cardio and strength work cycling hills allows--it SUCKS for your posture, and after a year, mine has started to suffer a little bit. My back has been bugging ever since surfing last Wednesday, which is unusual for me. Whole lower right side of my rib cage is hurting now, front and back. Is this what it feels like to have a rib "out?" Thank goodness for Azeeza; she is willing to take a look at it later today.
This will be the last week that I can get any significant training done before I start a taper.
On tap for the next seven days:
Today: 12 mile run. Bagging the swim to work on my USAT test.
Tuesday: Swim
Wednesday: Spin/bike and possibly surf if the swell and tides are with us
Thursday: brick with the team
Friday: rest/recover, possible light swim
Saturday: practice triathlon @ Stevens Creek Reservoir (1 mile swim, 24 mile bike, 6 mile run)
Sunday: rest/recover
On the systemic side of things, I am feeling overall wiped today. Quite a ride yesterday. I am hoping that adrenaline will do a lot to carry me through the 13.1 miles that will come after that 56 mile ride in a few weeks. At this point, my tactic will be to hold back and spin comfortably as much as I can for the first 40 miles, headwinds allowing. Then, jump into the granny gear and find my mantra for Nasty and the 14 miles beyond it.
Also...I think I'm going to have to breakdown and try out a chiropractor soon. For all the great cardio and strength work cycling hills allows--it SUCKS for your posture, and after a year, mine has started to suffer a little bit. My back has been bugging ever since surfing last Wednesday, which is unusual for me. Whole lower right side of my rib cage is hurting now, front and back. Is this what it feels like to have a rib "out?" Thank goodness for Azeeza; she is willing to take a look at it later today.
Sunday, April 15, 2007
a change of plans...
This weekend's training schedule was a *bit* disrupted by Saturday morning's torrential downpour.
After a nice swim with a 20 minute marker set thrown in (I showed slight improvement over the last one), my group transitioned to bike gear and and headed out of the locker room into a deluge. Cyclists from the first group were straggling in from a short marker set ride gasping, sputtering, swearing, and flinging water off their sunglasses.
Long course riders put it to a quick vote. Nobody wanted to go for a 50+ mile ride in such weather, so a few team captains agreed to come back and lead a ride on Sunday morning.
I briefly entertained the thought of running Saturday. I realized I'd have plenty of time on Monday and opted to go home and do nothing instead. :-)
This morning about 20-25 of us met up at MVHS for the ride.
We headed north on Foothill to Arastradero, went west, followed it out to Alpine, went west again onto the loop, and headed up Old La Honda.
I've only been up OLH once before with Steph, last June. I remember it being very hard and not wanting to talk very much. I think I managed about 34 minutes from the bridge to the stop sign.
Today's ascent was great--I spent at least the first 2 miles chatting with a couple other riders on the way up. I didn't time myself, but I know for sure I took less than 30 minutes!
At the top I scarfed a Fig newton and checked the cyclometer...argh..only 18 miles down--which meant more than 32 to go! We regrouped and headed north on Skyline to Kings Mountain road. Really just another long ascent for most of the way. My quads were toasty and my rear end was killing me by the time we got to King's Mountain Road.
Headed down King's Mountain for the descent. Not my favorite part. I'm so so so so chicken. The first 2/3 are riddled with rough pavement and 10-15mph hairpin turns. SO not fun. Once you pass Huddart Park, though, the pavement is nice and smooth, the road opens up, and you can look through most of the curves...it's actually fun then!
Anyway, once at the bottom, we regrouped again, hung a right on Woodside, followed that to Portola Valley Road where we took a left (though the map said right, and poor Lynn and Trista made it back up to Skyline on 84 before they realized their error!), then left on Alpine for a nice fast spin to Serra/Foothill where we headed back to MVHS.
A great confidence booster, and the farthest I've ridden at once...though I'm not sure I was ready to run a half marathon right away!
I did okay on the nutrition...I think I need to eat more, and much more frequently. I think I'll set my watch to beep every 15-20 minutes on race day, to remind me to take in something. Fig Newtons are awesome on the bike. Actual food!
Anyway, the plan tomorrow is to get a swim in during my morning break, and then a run in the late afternoon. I was supposed to run 12 miles today!
After a nice swim with a 20 minute marker set thrown in (I showed slight improvement over the last one), my group transitioned to bike gear and and headed out of the locker room into a deluge. Cyclists from the first group were straggling in from a short marker set ride gasping, sputtering, swearing, and flinging water off their sunglasses.
Long course riders put it to a quick vote. Nobody wanted to go for a 50+ mile ride in such weather, so a few team captains agreed to come back and lead a ride on Sunday morning.
I briefly entertained the thought of running Saturday. I realized I'd have plenty of time on Monday and opted to go home and do nothing instead. :-)
This morning about 20-25 of us met up at MVHS for the ride.
We headed north on Foothill to Arastradero, went west, followed it out to Alpine, went west again onto the loop, and headed up Old La Honda.
I've only been up OLH once before with Steph, last June. I remember it being very hard and not wanting to talk very much. I think I managed about 34 minutes from the bridge to the stop sign.
Today's ascent was great--I spent at least the first 2 miles chatting with a couple other riders on the way up. I didn't time myself, but I know for sure I took less than 30 minutes!
At the top I scarfed a Fig newton and checked the cyclometer...argh..only 18 miles down--which meant more than 32 to go! We regrouped and headed north on Skyline to Kings Mountain road. Really just another long ascent for most of the way. My quads were toasty and my rear end was killing me by the time we got to King's Mountain Road.
Headed down King's Mountain for the descent. Not my favorite part. I'm so so so so chicken. The first 2/3 are riddled with rough pavement and 10-15mph hairpin turns. SO not fun. Once you pass Huddart Park, though, the pavement is nice and smooth, the road opens up, and you can look through most of the curves...it's actually fun then!
Anyway, once at the bottom, we regrouped again, hung a right on Woodside, followed that to Portola Valley Road where we took a left (though the map said right, and poor Lynn and Trista made it back up to Skyline on 84 before they realized their error!), then left on Alpine for a nice fast spin to Serra/Foothill where we headed back to MVHS.
A great confidence booster, and the farthest I've ridden at once...though I'm not sure I was ready to run a half marathon right away!
I did okay on the nutrition...I think I need to eat more, and much more frequently. I think I'll set my watch to beep every 15-20 minutes on race day, to remind me to take in something. Fig Newtons are awesome on the bike. Actual food!
Anyway, the plan tomorrow is to get a swim in during my morning break, and then a run in the late afternoon. I was supposed to run 12 miles today!
Friday, April 13, 2007
ah, Friday the 13th
A good day...a recovery day!
Wednesday: cross training! I got up extra early and carpooled to work with James. We had been monitoring the surf and had the express intent of heading down to Santa Cruz later for a little wave action. As we worked with our respective clients, we kept glancing at each other as the wind picked up more and more outside. The swell was good, but that much wind could blow it out and make it unrideable. Anyway, at 130pm, we had a quick look at the Steamer Lane webcam and decided to head down to check it out.
We made it down there about 45 minutes later, and conditions were awesome. After a little run-in with a few foul-tempered locals, we paddled out at the Hook. This was only my 4th or 5th time out on the short board, and I did okay--never in quite the right spot to catch anything, but my balance and paddling has improved ten fold. Been gettin' my swim on! Anyway, sets rolled in about 6-8 feet and James got a nice long ride all the way in. Kept it short and headed in shortly thereafter.
As long as the swell and tides cooperate, we're going to try to make surfing a regular Wednesday foray.
Thursday: first brick with the team! We headed up into the hills of Los Altos, and I managed three Taafe loops. Not bad...I felt the best I've felt since practice weekend! Once my legs were nice and warmed up, I even managed to avoid the bail-out gear for the second two loops. Now, on to my stinky descending skills! Headed down Natoma on the last loop for a particulary wimpy descent: I kept hearing a disconcerting rattle from what I thought was my front wheel and thought I'd play it extra safe...finally figured out it was my car keys in my bento box. Doh! They're usually in my jersey pocket. Anyway, from there headed down Elena (which is a fun descent, actually), then to Purissima and Arastradero and back to the track on Foothill. It was getting pretty dark by this time, so I had to fall in behind Nami and ride blind without my shades (they're prescription). By the time we got to the track, most of the other long coursers had just about finished their 2-3 miles. Damn. Could only fit in 2 miles, but the good news is, I was able to just float along with a nice high turnover.
It's good to feel like I'm fully back in the game, with at least another solid week of training before tapering down.
Tomorrow, short swim marker set and LONG ride with the long course crew. Coach Steve said to be prepared for the longest, toughest ride of the season...so you can bet I'm taking a FULL recovery day today!
Wednesday: cross training! I got up extra early and carpooled to work with James. We had been monitoring the surf and had the express intent of heading down to Santa Cruz later for a little wave action. As we worked with our respective clients, we kept glancing at each other as the wind picked up more and more outside. The swell was good, but that much wind could blow it out and make it unrideable. Anyway, at 130pm, we had a quick look at the Steamer Lane webcam and decided to head down to check it out.
We made it down there about 45 minutes later, and conditions were awesome. After a little run-in with a few foul-tempered locals, we paddled out at the Hook. This was only my 4th or 5th time out on the short board, and I did okay--never in quite the right spot to catch anything, but my balance and paddling has improved ten fold. Been gettin' my swim on! Anyway, sets rolled in about 6-8 feet and James got a nice long ride all the way in. Kept it short and headed in shortly thereafter.
As long as the swell and tides cooperate, we're going to try to make surfing a regular Wednesday foray.
Thursday: first brick with the team! We headed up into the hills of Los Altos, and I managed three Taafe loops. Not bad...I felt the best I've felt since practice weekend! Once my legs were nice and warmed up, I even managed to avoid the bail-out gear for the second two loops. Now, on to my stinky descending skills! Headed down Natoma on the last loop for a particulary wimpy descent: I kept hearing a disconcerting rattle from what I thought was my front wheel and thought I'd play it extra safe...finally figured out it was my car keys in my bento box. Doh! They're usually in my jersey pocket. Anyway, from there headed down Elena (which is a fun descent, actually), then to Purissima and Arastradero and back to the track on Foothill. It was getting pretty dark by this time, so I had to fall in behind Nami and ride blind without my shades (they're prescription). By the time we got to the track, most of the other long coursers had just about finished their 2-3 miles. Damn. Could only fit in 2 miles, but the good news is, I was able to just float along with a nice high turnover.
It's good to feel like I'm fully back in the game, with at least another solid week of training before tapering down.
Tomorrow, short swim marker set and LONG ride with the long course crew. Coach Steve said to be prepared for the longest, toughest ride of the season...so you can bet I'm taking a FULL recovery day today!
Wednesday, April 11, 2007
and, oh yeah...
Yeah, that whole ring of fire thing?
I drove that in my car on Monday.
If it were 4 longish gradual climbs, I think I'd have been okay...but the ring of fire is 4 STEEP climbs...with the longer ones at the end.
Yeah.
Not quite ready for that one.
I drove that in my car on Monday.
If it were 4 longish gradual climbs, I think I'd have been okay...but the ring of fire is 4 STEEP climbs...with the longer ones at the end.
Yeah.
Not quite ready for that one.
tuesday ride
Yesterday evening I went out for a nice ride. I started out from Foothill College, went up Moody (what a nasty little hill that is!), descended Page Mill, went up Arastradero (where I passed a group of people tending to a cyclist that I think had just been hit--eek), headed down Alpine, right onto Serra/Foothill, and toward Mt. Eden. My intention was to head up Mt. Eden, but I got within a mile of Stevens Canyon Park and noticed that cars were starting to turn their headlights on. Rats. Time to head back. I'm a little bummed I didn't get that second good-sized hill in, but it's okay. By the time I was headed north again, the remnants of the virus from hell were catching up to me a bit, particularly when I had to stop at red lights.
Disappointing to know that I'm not at 100% yet. I had this rudely highlighted for me when I reached the top of Moody. The last half-mile sucks, but it really wasn't as bad as I'd been anticipating.
Anyway, I reached the top where there were three other cyclists, about to part ways after their ride. As I'm catching my breath and grabbing a quick drink, one of them turns to me and says, "Wow. Heavy breather." Nice.
What I wish had happened: I glare at her, hawk a massive glob of phlegm, spit it near her front tire, and say I've been trying to shake a nasty virus for awhile. She edges away and keeps quiet.
What really happened: I mumble something about getting over a nasty cold and having never been up that particular hill before. All three of them nod vaguely and take off in their respective directions.
I'm just not quite evil enough to be a bad-ass cyclist, I'm afraid.
Anyway, what followed was certainly one of the wussiest descents of Page Mill in history...but I don't care, because I actually had the guts to go down a big hill by myself! I don't think I ever got much over 20mph, but that's justifiable. It was my first time down it, and it's riddled with blind corners. The pavement is great, though--I can undertand why cyclists with great descending skills think it's a lot of fun.
The rest of the ride wasn't too exciting (except for the shudder while passing the downed cyclist), mostly rolling or flat, and lots of work keeping a high cadence.
Today...surfing with James. It's a bit rainy and gross. I don't care about the rain, but hopefully the wind won't pick up and pull the waves apart.
Disappointing to know that I'm not at 100% yet. I had this rudely highlighted for me when I reached the top of Moody. The last half-mile sucks, but it really wasn't as bad as I'd been anticipating.
Anyway, I reached the top where there were three other cyclists, about to part ways after their ride. As I'm catching my breath and grabbing a quick drink, one of them turns to me and says, "Wow. Heavy breather." Nice.
What I wish had happened: I glare at her, hawk a massive glob of phlegm, spit it near her front tire, and say I've been trying to shake a nasty virus for awhile. She edges away and keeps quiet.
What really happened: I mumble something about getting over a nasty cold and having never been up that particular hill before. All three of them nod vaguely and take off in their respective directions.
I'm just not quite evil enough to be a bad-ass cyclist, I'm afraid.
Anyway, what followed was certainly one of the wussiest descents of Page Mill in history...but I don't care, because I actually had the guts to go down a big hill by myself! I don't think I ever got much over 20mph, but that's justifiable. It was my first time down it, and it's riddled with blind corners. The pavement is great, though--I can undertand why cyclists with great descending skills think it's a lot of fun.
The rest of the ride wasn't too exciting (except for the shudder while passing the downed cyclist), mostly rolling or flat, and lots of work keeping a high cadence.
Today...surfing with James. It's a bit rainy and gross. I don't care about the rain, but hopefully the wind won't pick up and pull the waves apart.
Monday, April 09, 2007
picking up momentum
feeling good today. a little sore from an 11-mile run yesterday morning, but the good news is, i RAN 11 miles without collapsing into a coughing heap.
this week should be pretty big for me.
swim today.
tuesday, i'm planning on riding the "ring of fire."
wednesday, surfing with james.
thursday, team brick workout.
friday, recovery.
saturday, short swim and long ride with the team, up old la honda.
sunday, another long run.
i'm going to concentrate on stretching and nutritional strategies.
this week should be pretty big for me.
swim today.
tuesday, i'm planning on riding the "ring of fire."
wednesday, surfing with james.
thursday, team brick workout.
friday, recovery.
saturday, short swim and long ride with the team, up old la honda.
sunday, another long run.
i'm going to concentrate on stretching and nutritional strategies.
Saturday, April 07, 2007
RIDE-N-TIE!
Today's workout was a TNT tradition, and the most fun anyone ever has while getting a brick workout.
FYI: a brick workout is a workout wherein 2 (or sometimes all 3) of the triathlon disciplines are performed together. Usually it's a bike followed by a run, to get your legs used to that awful, jello-y feeling they get for the first mile of a run done immediately after a long, hard ride.
Anyway, the term ride-n-tie refers to a method cowboys used to use to get around when there were two cowboys with only one horse between them. One would set out riding, the other walking in the same direction. After some time, the one on the horse would stop, tie the horse up on the side of the trail, and set off on foot. The second cowboy would "catch up" to the horse, jump on, and pass the first (now on foot). Thus, they would leapfrog along the trail at a pace faster than if they were both on foot.
Anyway, our ride-n-tie happens at Bayfront Park. We partner up and use mountain bikes. We are also required to dress up with our partners in matching costumes. Susan and I were Team Hottie, wearing our pink hottie socks, pink hottie hats, bright pink feather boas, and leopard print sunglasses. Lynn and Hayley reigned supreme by showing up as Catholic school girls.
It was a ton of fun and I felt pretty good. The evil cold is almost completely gone! It's fun to tear around on a mountain bike over bumps and potholes when you're used to being a scaredy-cat roadie. Running felt great--I probably ran a total of 5 miles.
The legs and lungs are definitely ready to get back into some serious mileage. Long course pros are meant to run for 11 miles tomorrow.
Next week will be a big week...time to get my HILL on! I found a ride on the PA bikes website called the "ring of fire." I think I might attempt to tackle that Monday afternoon or Tuesday evening. Swimming is still taking a backseat to cycling and running, but I'll fit at least one good one in this week...plus a tentative paddle out to go surfing with James on Wednesday! Keeping the fingers crossed... Thursday is a team brick workout, and Saturday will be the last long ride with the team before race weekend...Old La Honda! Yep, gonna be a big week...
FYI: a brick workout is a workout wherein 2 (or sometimes all 3) of the triathlon disciplines are performed together. Usually it's a bike followed by a run, to get your legs used to that awful, jello-y feeling they get for the first mile of a run done immediately after a long, hard ride.
Anyway, the term ride-n-tie refers to a method cowboys used to use to get around when there were two cowboys with only one horse between them. One would set out riding, the other walking in the same direction. After some time, the one on the horse would stop, tie the horse up on the side of the trail, and set off on foot. The second cowboy would "catch up" to the horse, jump on, and pass the first (now on foot). Thus, they would leapfrog along the trail at a pace faster than if they were both on foot.
Anyway, our ride-n-tie happens at Bayfront Park. We partner up and use mountain bikes. We are also required to dress up with our partners in matching costumes. Susan and I were Team Hottie, wearing our pink hottie socks, pink hottie hats, bright pink feather boas, and leopard print sunglasses. Lynn and Hayley reigned supreme by showing up as Catholic school girls.
It was a ton of fun and I felt pretty good. The evil cold is almost completely gone! It's fun to tear around on a mountain bike over bumps and potholes when you're used to being a scaredy-cat roadie. Running felt great--I probably ran a total of 5 miles.
The legs and lungs are definitely ready to get back into some serious mileage. Long course pros are meant to run for 11 miles tomorrow.
Next week will be a big week...time to get my HILL on! I found a ride on the PA bikes website called the "ring of fire." I think I might attempt to tackle that Monday afternoon or Tuesday evening. Swimming is still taking a backseat to cycling and running, but I'll fit at least one good one in this week...plus a tentative paddle out to go surfing with James on Wednesday! Keeping the fingers crossed... Thursday is a team brick workout, and Saturday will be the last long ride with the team before race weekend...Old La Honda! Yep, gonna be a big week...
Thursday, April 05, 2007
hack hack cough back to track tonight!
still feeling better and better...but i hate that week or two of aftermath when you just keep coughing and hacking and can't get it to stop.
i'm heading back to track practice tonight. we'll see what i'm up for. i haven't run in a couple weeks, so i need to be careful and not push it too much. probably will stick with the elites or age groupers. i have a bit of a headache, but i think that's a result of coughing a lot today.
also--went out for another ride yesterday, with much better results than tuesday...hardly any coughing at all. i did the entire mckean/bailey loop from almaden lake park--about 18.5 miles. it was fun--i've never ridden out there on my bike before, and it's very pretty--you go right past calero reservoir. plenty of cyclists about, too. descending bailey by myself was a little scary for me--it's a little twisty but really no worse than 84...just a whole lot shorter and lots fewer cars.
i haven't slept very well this week. i'm glad i have a relatively late start tomorrow morning. it will give me a chance at a little extra rest.
i'm heading back to track practice tonight. we'll see what i'm up for. i haven't run in a couple weeks, so i need to be careful and not push it too much. probably will stick with the elites or age groupers. i have a bit of a headache, but i think that's a result of coughing a lot today.
also--went out for another ride yesterday, with much better results than tuesday...hardly any coughing at all. i did the entire mckean/bailey loop from almaden lake park--about 18.5 miles. it was fun--i've never ridden out there on my bike before, and it's very pretty--you go right past calero reservoir. plenty of cyclists about, too. descending bailey by myself was a little scary for me--it's a little twisty but really no worse than 84...just a whole lot shorter and lots fewer cars.
i haven't slept very well this week. i'm glad i have a relatively late start tomorrow morning. it will give me a chance at a little extra rest.
Wednesday, April 04, 2007
i can still ride my bike!
Yesterday, I actually made it out onto my bike! It was great.
I drove (I know, I know, but wimpiness was required by the tail end of this cold) out to Canada and Edgewood so I could get a little spin on Canada Road.
Hopped on and headed toward 92. I had the intent of keeping all efforts less than 15mph, but it ended up being more like less than 20mph. Feels too weird to drop to a low cadence.
Anyway, even though it was 73 degrees out, it didn't take long for my lungs to protest the fresh air. I only went out to 92 and back, and by the time I got back to my car, I was a little coughing machine with a crazy runny nose. That's okay, though--it kept me from going out too hard. I took it slow and was only out for about 30 minutes. Just enough for a little re-entry.
Today I have a superlight schedule and I end early, so I brought the bike again. I need to get some work done during the day, but this afternoon (when the air is warmer) I think I'll head out to Foothill.
I drove (I know, I know, but wimpiness was required by the tail end of this cold) out to Canada and Edgewood so I could get a little spin on Canada Road.
Hopped on and headed toward 92. I had the intent of keeping all efforts less than 15mph, but it ended up being more like less than 20mph. Feels too weird to drop to a low cadence.
Anyway, even though it was 73 degrees out, it didn't take long for my lungs to protest the fresh air. I only went out to 92 and back, and by the time I got back to my car, I was a little coughing machine with a crazy runny nose. That's okay, though--it kept me from going out too hard. I took it slow and was only out for about 30 minutes. Just enough for a little re-entry.
Today I have a superlight schedule and I end early, so I brought the bike again. I need to get some work done during the day, but this afternoon (when the air is warmer) I think I'll head out to Foothill.
Tuesday, April 03, 2007
here goes--back on the bike today...
After 8 full days away from training of any kind, I'm feeling a lot better today. Still a little bit of coughing and some sinus drainage, but I'm keeping my fingers crossed and hoping it's my immune system ushering out the last of this wretched cold.
I'm going out for an easy ride later on today, when I finish up with clients. I think I'll just drive out to Canada Road and Edgewood, and sweep up and down between there and 92 for an hour or so. I'm going to try to fix my cyclometer so I can keep track of my mileage and mph, and try to keep it on the low side, unless I'm coasting downhill.
Hopefully I'll still feel up to it after 5 clients. Thankfully it's a light Tuesday for me.
I can't wait to MOVE again. This has been sheer torture!
I'm going out for an easy ride later on today, when I finish up with clients. I think I'll just drive out to Canada Road and Edgewood, and sweep up and down between there and 92 for an hour or so. I'm going to try to fix my cyclometer so I can keep track of my mileage and mph, and try to keep it on the low side, unless I'm coasting downhill.
Hopefully I'll still feel up to it after 5 clients. Thankfully it's a light Tuesday for me.
I can't wait to MOVE again. This has been sheer torture!
Saturday, March 31, 2007
week 9 was a wash
I've been laid up with one nasty virus since Tuesday night. Shortly after writing that last post, I felt much, much worse. Couldn't stop coughing and shot up into a fever that stuck around until Thursday morning.
So, I've been in bed ever since.
Not training. No practice Thursday night. No practice today. Not gonna run tomorrow. Just recovering.
I feel a little anxious...I've just missed a key week of build training.
On the other hand, I do myself no good by pushing through a cold...as this uncomfortable episode has taught me.
Looking back--I've already put in a lot of training. I did the whole course (except 10 miles of the bike due to flats) two weeks ago, quite comfortably. Just not all in one day.
The plan now...take it easy until Tuesday at the bare minimum, and then do a day or two of recovery workouts...spinning, light running. Go to track Thursday, and either do half the volume, half the speed, or take double the rest (on Stephanie's orders, thank goodness I have her to help keep my head right about this stuff). Maybe a light swim on Friday to restore water-feel and then to practice on Saturday for whatever I can handle. Then ramp back up week 11 for 3 weeks of building before a taper.
In the grand scheme of things, Wildflower half is not intended to be an all-out effort for me. I just want to finish, to see if I can do it. It's my first half, and it's a tough one.
All along my intent has been to use it as a B race on the way to Escape from Alcatraz. Thinking about that is helping me to put things back into perspective and is alleviating some of my anxiety about race day.
The only thing I'm a *bit* worried about is making the bike cut-off...but I dont think that'll be too much of a problem. Now that it's light later in the day, I'll be able to focus on bike training a little more intently.
Sigh. Back to recuperating. I am so sick of chicken soup. :-P
So, I've been in bed ever since.
Not training. No practice Thursday night. No practice today. Not gonna run tomorrow. Just recovering.
I feel a little anxious...I've just missed a key week of build training.
On the other hand, I do myself no good by pushing through a cold...as this uncomfortable episode has taught me.
Looking back--I've already put in a lot of training. I did the whole course (except 10 miles of the bike due to flats) two weeks ago, quite comfortably. Just not all in one day.
The plan now...take it easy until Tuesday at the bare minimum, and then do a day or two of recovery workouts...spinning, light running. Go to track Thursday, and either do half the volume, half the speed, or take double the rest (on Stephanie's orders, thank goodness I have her to help keep my head right about this stuff). Maybe a light swim on Friday to restore water-feel and then to practice on Saturday for whatever I can handle. Then ramp back up week 11 for 3 weeks of building before a taper.
In the grand scheme of things, Wildflower half is not intended to be an all-out effort for me. I just want to finish, to see if I can do it. It's my first half, and it's a tough one.
All along my intent has been to use it as a B race on the way to Escape from Alcatraz. Thinking about that is helping me to put things back into perspective and is alleviating some of my anxiety about race day.
The only thing I'm a *bit* worried about is making the bike cut-off...but I dont think that'll be too much of a problem. Now that it's light later in the day, I'll be able to focus on bike training a little more intently.
Sigh. Back to recuperating. I am so sick of chicken soup. :-P
Tuesday, March 27, 2007
discouraged
argh. another day off for being sick.
i came down with this blasted cold a week ago...had almost shaken it, and then found myself in sinus pain hell after 3 hours in the pool at happy fish yesterday. today i feel...slightly better. tired and achy, but i think that's more delayed onset muscle soreness from hiking sunday.
i already took yesterday as a recovery day. must today be one, too?
i'm tired of taking days off from training. i feel like i might start to fall behind. this is getting very frustrating!
i came down with this blasted cold a week ago...had almost shaken it, and then found myself in sinus pain hell after 3 hours in the pool at happy fish yesterday. today i feel...slightly better. tired and achy, but i think that's more delayed onset muscle soreness from hiking sunday.
i already took yesterday as a recovery day. must today be one, too?
i'm tired of taking days off from training. i feel like i might start to fall behind. this is getting very frustrating!
Monday, March 26, 2007
ending week 8
Even after taking most of last week off from any serious training, I'm still feeling a bit under the weather. Throat feels better, but now I've got a pesky cough that settles in every evening. I read recently that a common cold takes 5 days to show up, inflicts misery for 5 days, and then takes 5 days to go away. If that's the case, then I really hope this one's on it's way out.
I didn't end up going to track last Thursday at Stephanie's urging. Instead, I slept for about 11 hours. It helped. Friday, I hit the pool after work for a very light swim just to maintain water-feel. Only did about 1000m of drills.
Saturday, I went ahead and went to team practice. I knew it would be a down week after the workout at Wildflower, so I was pretty sure I'd be up to it.
We did a bike-run-bike-run brick. The biking was all flat; disappointing but probably better for me. It gave me a good chance to feel the handling of the new tires. They're nice. The runs were quick and on the track.
The swim ended up being a bit more than I bargained for, but I hit a groove and could have gone on a lot longer were it not for my better judgement.
400m warmup
10x50 drill
50 @ L2
100 @ L2
150 @ L3
(repeat 4x)
and then...Soren the slave driver gave us this:
20x50, 25L4/25L2
After that, the count was well over 3000m and I decided I wasn't about to blow out a shoulder. I said "I'm out!" I hopped out onto the deck and it wasn't long before my teammates followed suit. :-)
Sunday...There was no workout posted, but I knew it would be a long run, probably 9-10 miles. Still feeling hacky and sick, I decided I wasn't up for a run but that a hike would be fine. I drove out to Big Basin and did the Berry Creek Falls loop. It's an old fave of mine and it's about 12 miles, with a fair amount of climbing. The falls were all running quite nicely, and I got an early enough start that there weren't many people out at all. The trillium were blooming all over the forest floor. I had to watch my step to avoid squishing scores of newts and banana slugs along the trail. The air was clean and moist and served to soothe my throat and cough. What a great way to fit in a little cross-training!
I didn't end up going to track last Thursday at Stephanie's urging. Instead, I slept for about 11 hours. It helped. Friday, I hit the pool after work for a very light swim just to maintain water-feel. Only did about 1000m of drills.
Saturday, I went ahead and went to team practice. I knew it would be a down week after the workout at Wildflower, so I was pretty sure I'd be up to it.
We did a bike-run-bike-run brick. The biking was all flat; disappointing but probably better for me. It gave me a good chance to feel the handling of the new tires. They're nice. The runs were quick and on the track.
The swim ended up being a bit more than I bargained for, but I hit a groove and could have gone on a lot longer were it not for my better judgement.
400m warmup
10x50 drill
50 @ L2
100 @ L2
150 @ L3
(repeat 4x)
and then...Soren the slave driver gave us this:
20x50, 25L4/25L2
After that, the count was well over 3000m and I decided I wasn't about to blow out a shoulder. I said "I'm out!" I hopped out onto the deck and it wasn't long before my teammates followed suit. :-)
Sunday...There was no workout posted, but I knew it would be a long run, probably 9-10 miles. Still feeling hacky and sick, I decided I wasn't up for a run but that a hike would be fine. I drove out to Big Basin and did the Berry Creek Falls loop. It's an old fave of mine and it's about 12 miles, with a fair amount of climbing. The falls were all running quite nicely, and I got an early enough start that there weren't many people out at all. The trillium were blooming all over the forest floor. I had to watch my step to avoid squishing scores of newts and banana slugs along the trail. The air was clean and moist and served to soothe my throat and cough. What a great way to fit in a little cross-training!
Thursday, March 22, 2007
middle of week 8
i realized i've blogged a lot over the past few days, but not so much about training.
the past two weeks have been rough--at least in terms of midweek training.
last week, the only workouts i was able to fit in after my killer dish run on sunday were a 2K swim on monday and a 1K swim on friday (at the OTC, no less).
then the big weekend at WF.
monday I decided to slack it completely--no swim, no nothing...just a little bit of stretching.
tuesday morning, i woke up with a sore throat that got worse as the day went on...so i refrained from spinning.
wednesday...i should have had a swim, but i was feeling worse yet. i decided to spin lightly for a little while. after 20 minutes, i'd broken out in WAY too much sweat for a spin that easy...so i cancelled the rest of my clients and went home for a nap.
today my throat is still bothering me, but not as much. i feel better, but sound a lot worse. squeaky squeaky! i went ahead and packed my gear for track tonight...we'll see how i feel when i get there.
it's gotten very hard for me to take a break from training when i probably need it. i know, intellectually, that i've got a great base fitness level developed...but it's tough to let up when I've got a couple of big races hanging over my head.
the past two weeks have been rough--at least in terms of midweek training.
last week, the only workouts i was able to fit in after my killer dish run on sunday were a 2K swim on monday and a 1K swim on friday (at the OTC, no less).
then the big weekend at WF.
monday I decided to slack it completely--no swim, no nothing...just a little bit of stretching.
tuesday morning, i woke up with a sore throat that got worse as the day went on...so i refrained from spinning.
wednesday...i should have had a swim, but i was feeling worse yet. i decided to spin lightly for a little while. after 20 minutes, i'd broken out in WAY too much sweat for a spin that easy...so i cancelled the rest of my clients and went home for a nap.
today my throat is still bothering me, but not as much. i feel better, but sound a lot worse. squeaky squeaky! i went ahead and packed my gear for track tonight...we'll see how i feel when i get there.
it's gotten very hard for me to take a break from training when i probably need it. i know, intellectually, that i've got a great base fitness level developed...but it's tough to let up when I've got a couple of big races hanging over my head.
aha!
Last night I figured out why I kept flatting at Wildflower.
While replacing my tires and tubes (with significantly better ones acquired at the-shop-formerly-known-as-Santa-Teresa-Bikes), I found a large hole in the rim tape right over a spoke port.
Checked the tube to see of the location of the blowout corresponded. It did.
Sigh. Off to PA bikes to get some rim tape.
While replacing my tires and tubes (with significantly better ones acquired at the-shop-formerly-known-as-Santa-Teresa-Bikes), I found a large hole in the rim tape right over a spoke port.
Checked the tube to see of the location of the blowout corresponded. It did.
Sigh. Off to PA bikes to get some rim tape.
Tuesday, March 20, 2007
pondering nutrition
If the past weekend has taught me something, it is that I need to revamp my nutritional strategy for a long event.
For the past year, I've been an Accelerade/Accel Gel devotee. Having something with a little protein in it really seems to be the best thing for me; perhaps because I'm so darn dense. I weigh in at 155# but I'm only 5'6"...there's a lot of muscle on these little bones.
After a year, though...it's gotten pretty boring. Now I am reluctant to drink/eat because I am tired of the taste, and this is no good.
This past weekend, I decided to experiment with a few new things:
1) I replaced my Bento box of gels with a flask of raspberry Hammer Gel. STRIKE! When you are deep into an endurance event, the physiology of your taste buds actually changes. Hammer Gel is cloyingly, disgustingly sweet to me at that point. It was also hot out, and hot fruity gel? EEEEEW!
2) I added a Profile Design under-saddle bottle mount so I could carry more liquid. With 4 bottles, I brought 2 of Accelerade and 2 of tri-berry Nuun. The Nuun worked great--it was refreshing even when warm. It will also be very easy to replenish on race day. I think I will drop down to 2 cages again, and bring a tube of Nuun tabs with me to mix more at the aid stations. That will be easy!
3) The question of solid food...Gels and drinks are fine for a 3 hour Olympic race, but WF Half-Iron is probably going to take me about 7 hours. That means my stomach will be empty for a long time, and growly. I had thought that PB&J would be good in transition, but after cadging a few Fig Newtons off a teammate, I have decided that's the way to go. It's no wonder they are an official Ironman sponsor.
4) Tried the new Powergel formula--not bad! And it now comes in Caramel... I think I may switch to it for a few weeks, and see how it runs out for me...
For the past year, I've been an Accelerade/Accel Gel devotee. Having something with a little protein in it really seems to be the best thing for me; perhaps because I'm so darn dense. I weigh in at 155# but I'm only 5'6"...there's a lot of muscle on these little bones.
After a year, though...it's gotten pretty boring. Now I am reluctant to drink/eat because I am tired of the taste, and this is no good.
This past weekend, I decided to experiment with a few new things:
1) I replaced my Bento box of gels with a flask of raspberry Hammer Gel. STRIKE! When you are deep into an endurance event, the physiology of your taste buds actually changes. Hammer Gel is cloyingly, disgustingly sweet to me at that point. It was also hot out, and hot fruity gel? EEEEEW!
2) I added a Profile Design under-saddle bottle mount so I could carry more liquid. With 4 bottles, I brought 2 of Accelerade and 2 of tri-berry Nuun. The Nuun worked great--it was refreshing even when warm. It will also be very easy to replenish on race day. I think I will drop down to 2 cages again, and bring a tube of Nuun tabs with me to mix more at the aid stations. That will be easy!
3) The question of solid food...Gels and drinks are fine for a 3 hour Olympic race, but WF Half-Iron is probably going to take me about 7 hours. That means my stomach will be empty for a long time, and growly. I had thought that PB&J would be good in transition, but after cadging a few Fig Newtons off a teammate, I have decided that's the way to go. It's no wonder they are an official Ironman sponsor.
4) Tried the new Powergel formula--not bad! And it now comes in Caramel... I think I may switch to it for a few weeks, and see how it runs out for me...
Monday, March 19, 2007
Hello, NASTY!!!
I've spent the past two days out at Lake San Antonio getting a feel for the Wildflowerlong course. It's amazing I'm feeling as good as I am, considering the huge training load on top of VERY little sleep for the past week!
Friday night, after flying in from Denver (see post below) I raced home for a quick dinner before jumping into my car for the 2.5 hour drive to the lake. Thank goodness I'd had the foresight to pack all my gear in the car before heading to Colorado.
I got to the campground about midnight for a quick nap (too much caffeine on the road) before being up and ready in time for an 8am swim in the lake. Immediately following the swim, we were all to head out on the ride, so I had to have all my gear down at the shore to transition to the bike. Got up at about 6, cooked up a quick breakfast of camp coffee, quinoa cereal, and a tangelo. Then headed down to the lake.
My swim was AWESOME. I think the pros went about 1.5 miles. It felt great--the water was up to 61 degrees, compared to 49 degrees for last year's practice weekend. I was able to get into my glide and sight pretty well, despite the glare from the sun and all the newbies pitching left and right all over the makeshift course.
Headed up the boat ramp to transition to the bike. I discovered that my neck was chafed pretty badly from my wetsuit, despite the application of copious amounts of Body Glide. Spraying sunblock onto it stung a lot!!! I got ready pretty fast, but most other people took quite a while, so I had some time to cool my heels before we all headed out on the ride together.
At about 1030, we regrouped and Coach Steve gave us the rundown on the bike course. Long coursers headed out first, with our group out in front. Other than an initial steep 1 mile climb right at the beginning and lots of rolling hills along Interlake road, the first 20 miles of the course are relatively easy. Too easy--I was able to get a spin on to 18-22mph for most of this section (when I wasn't climbing). I know now to hold back a little bit more. Miles 20-34 are out on Jolon Road, headed south. Lots of big, gradual rolling hills and a rather yucky headwind. I dropped my chain on the top of a long gradual climb, but no prob getting set back up. At mile 34, we hit the last aid station before the the dreaded Nasty Grade. We hung a right and had an easy rolling spin through farmland and vineyards from mile 34-41. At mile 41, we turned left and headed up Nacimiento Road. Coach Steve was there, cheering us on, telling us all "you can do this, you've got this, you're up to it, no problem!!!"
He was right--we all made it. It was crazy hard, though. It wasn't hard because it was a tough, long climb. It was tough because my legs were already nice and toasted from going 41 miles of rolling hills before hitting it. Most of all, it was tough because there is no shade, and it was HOT. I'm glad I got to feel it, because it can only get hotter from here. In 7 weeks it will be sizzling!
At the top of Nasty (which, by the way, is a false summit), the coaches and mentors had set up an aid station. I stopped and refueled, and did my best to move around and restore some feeling to my nether region. Then I hopped back in the saddle to grind my way up Heartbreak Hill (not so bad after a little rest). A quick descent, up and over another steep hill, and then into a long, screaming 2-mile descent.
Except....
About 1/3 of the way down at mile 46, I flatted. I was probably going about 30mph. Thank goodness it was my rear tire, or I might be in pretty bad shape today. There is nothing quite a discouraging as hearing that sudden "fssshhhhhhhht!" I managed to stop safely, and actually, since I was out in front with the speedsters, get the tube changed before everyone had even passed me. A coach from Santa Cruz on SAG stopped to give me a quick pump--and while he was doing it--FSSSSSHT! Another tube blown. To make a long story short, between me, Coach Steve, Jeremiah, and Scott, we went through 4 tubes and blew them all.
Defeated, I agreed to SAG back in with Scott. I'm so sad and mad that I missed out on the last 10 miles of the course, but grateful that I was okay, and that I had done so well up to that point with such an empty tank to begin with.
I grabbed a shower and spent the rest of the day hydrating, socializing, and licking my wounds.
Sunday I woke up and packed up my gear so I could leave right after the run. I'd never run 13.1 miles before, and I was feeling a bit discouraged after my experience on the bike the day before. It was cool and cloudy, perfect running weather, and I put my best face on. It turned out to be great! I really needed that. The hardest parts of the run are definitely within the first 5 miles. Even the Pit, a mile-long downhill followed by turning around and heading back up the same hil for miles 9 and 10, wasn't too bad. I think I finished up in about 2 hours and 15-20 minutes. Calves and quads were tight and the pounding was relentless, but overall, felt okay.
Overall...I have to say, this is going to be one of the toughest things I ever do. I knew that it would be, intellectually, before I experienced the whole course... but now I have a whole new respect for it. I need to do some hill repeats. I need to nail my nutrition and hydration. I need some Kevlar tires. Most of all, I need to mentally prepare myself. I'm glad I've gotten the heads up!!!
Friday night, after flying in from Denver (see post below) I raced home for a quick dinner before jumping into my car for the 2.5 hour drive to the lake. Thank goodness I'd had the foresight to pack all my gear in the car before heading to Colorado.
I got to the campground about midnight for a quick nap (too much caffeine on the road) before being up and ready in time for an 8am swim in the lake. Immediately following the swim, we were all to head out on the ride, so I had to have all my gear down at the shore to transition to the bike. Got up at about 6, cooked up a quick breakfast of camp coffee, quinoa cereal, and a tangelo. Then headed down to the lake.
My swim was AWESOME. I think the pros went about 1.5 miles. It felt great--the water was up to 61 degrees, compared to 49 degrees for last year's practice weekend. I was able to get into my glide and sight pretty well, despite the glare from the sun and all the newbies pitching left and right all over the makeshift course.
Headed up the boat ramp to transition to the bike. I discovered that my neck was chafed pretty badly from my wetsuit, despite the application of copious amounts of Body Glide. Spraying sunblock onto it stung a lot!!! I got ready pretty fast, but most other people took quite a while, so I had some time to cool my heels before we all headed out on the ride together.
At about 1030, we regrouped and Coach Steve gave us the rundown on the bike course. Long coursers headed out first, with our group out in front. Other than an initial steep 1 mile climb right at the beginning and lots of rolling hills along Interlake road, the first 20 miles of the course are relatively easy. Too easy--I was able to get a spin on to 18-22mph for most of this section (when I wasn't climbing). I know now to hold back a little bit more. Miles 20-34 are out on Jolon Road, headed south. Lots of big, gradual rolling hills and a rather yucky headwind. I dropped my chain on the top of a long gradual climb, but no prob getting set back up. At mile 34, we hit the last aid station before the the dreaded Nasty Grade. We hung a right and had an easy rolling spin through farmland and vineyards from mile 34-41. At mile 41, we turned left and headed up Nacimiento Road. Coach Steve was there, cheering us on, telling us all "you can do this, you've got this, you're up to it, no problem!!!"
He was right--we all made it. It was crazy hard, though. It wasn't hard because it was a tough, long climb. It was tough because my legs were already nice and toasted from going 41 miles of rolling hills before hitting it. Most of all, it was tough because there is no shade, and it was HOT. I'm glad I got to feel it, because it can only get hotter from here. In 7 weeks it will be sizzling!
At the top of Nasty (which, by the way, is a false summit), the coaches and mentors had set up an aid station. I stopped and refueled, and did my best to move around and restore some feeling to my nether region. Then I hopped back in the saddle to grind my way up Heartbreak Hill (not so bad after a little rest). A quick descent, up and over another steep hill, and then into a long, screaming 2-mile descent.
Except....
About 1/3 of the way down at mile 46, I flatted. I was probably going about 30mph. Thank goodness it was my rear tire, or I might be in pretty bad shape today. There is nothing quite a discouraging as hearing that sudden "fssshhhhhhhht!" I managed to stop safely, and actually, since I was out in front with the speedsters, get the tube changed before everyone had even passed me. A coach from Santa Cruz on SAG stopped to give me a quick pump--and while he was doing it--FSSSSSHT! Another tube blown. To make a long story short, between me, Coach Steve, Jeremiah, and Scott, we went through 4 tubes and blew them all.
Defeated, I agreed to SAG back in with Scott. I'm so sad and mad that I missed out on the last 10 miles of the course, but grateful that I was okay, and that I had done so well up to that point with such an empty tank to begin with.
I grabbed a shower and spent the rest of the day hydrating, socializing, and licking my wounds.
Sunday I woke up and packed up my gear so I could leave right after the run. I'd never run 13.1 miles before, and I was feeling a bit discouraged after my experience on the bike the day before. It was cool and cloudy, perfect running weather, and I put my best face on. It turned out to be great! I really needed that. The hardest parts of the run are definitely within the first 5 miles. Even the Pit, a mile-long downhill followed by turning around and heading back up the same hil for miles 9 and 10, wasn't too bad. I think I finished up in about 2 hours and 15-20 minutes. Calves and quads were tight and the pounding was relentless, but overall, felt okay.
Overall...I have to say, this is going to be one of the toughest things I ever do. I knew that it would be, intellectually, before I experienced the whole course... but now I have a whole new respect for it. I need to do some hill repeats. I need to nail my nutrition and hydration. I need some Kevlar tires. Most of all, I need to mentally prepare myself. I'm glad I've gotten the heads up!!!
whirlwind OTC trip!
Where to start? It's been almost TWO weeks since my last post. Unbelievable.
It's been a whirlwind, I tell you!
The past two weeks of training have had their ups and downs, due to time constraints and traveling to and from the Olympic Training Center in Colorado Springs. I was there for 3 days last week to take USAT's Level I Coaching Clinic, hands down the best clinic/continuing education I've ever attended. It was really exciting; I went with Liz Elliott (owner of Happy Fish and soon to be co-coach) so we can get legit for starting a kids' triathlon club in the East Bay this summer.
We got to stay in the athlete resident halls and eat all our meals in the cafeteria. This was a cafeteria like no other; everything whole grain or produce based, all lean meats, and pretty much open all the time! They had some really creative dishes out--butternut squash au gratin, a barley-corn-provolone bake, stuffed flank steak, orange chicken, quinoa salad, broccoli and penne with chick peas, all the steamed veggies you can imagine, a salad bar...it was amazing. And all I needed to get in was my handprint! :-)
The clinic was top notch. Huge names in the field were presenting to us--Bobby McGee, Bob Seebohar, and a whole host of people from Carmichael Training Systems (Chris Carmichael is Lance Armstrong's trainer).
I left feeling inspired. This could be a whole new world for me.
It's been a whirlwind, I tell you!
The past two weeks of training have had their ups and downs, due to time constraints and traveling to and from the Olympic Training Center in Colorado Springs. I was there for 3 days last week to take USAT's Level I Coaching Clinic, hands down the best clinic/continuing education I've ever attended. It was really exciting; I went with Liz Elliott (owner of Happy Fish and soon to be co-coach) so we can get legit for starting a kids' triathlon club in the East Bay this summer.
We got to stay in the athlete resident halls and eat all our meals in the cafeteria. This was a cafeteria like no other; everything whole grain or produce based, all lean meats, and pretty much open all the time! They had some really creative dishes out--butternut squash au gratin, a barley-corn-provolone bake, stuffed flank steak, orange chicken, quinoa salad, broccoli and penne with chick peas, all the steamed veggies you can imagine, a salad bar...it was amazing. And all I needed to get in was my handprint! :-)
The clinic was top notch. Huge names in the field were presenting to us--Bobby McGee, Bob Seebohar, and a whole host of people from Carmichael Training Systems (Chris Carmichael is Lance Armstrong's trainer).
I left feeling inspired. This could be a whole new world for me.
Tuesday, March 06, 2007
another rest day!
Sigh. I should've spun today, but there was no workout posted on the wiki.
That's a pathetic excuse for a pretty qualified fitness professional. I could darn well make up my own workout pretty easily.
I took it as a serendipitous chance to give my body one more day to recover and fight off whatever is causing the throat scratchiness and vague sniffles.
It's also a chance to get home a bit earlier, flip on a little Everything But the Girl, and do some things around the house.
Coolness: my package from Boure came today. Supposedly some of the best cycling shorts ever. We'll see how I feel after a couple hours in the saddle with them on...
That's a pathetic excuse for a pretty qualified fitness professional. I could darn well make up my own workout pretty easily.
I took it as a serendipitous chance to give my body one more day to recover and fight off whatever is causing the throat scratchiness and vague sniffles.
It's also a chance to get home a bit earlier, flip on a little Everything But the Girl, and do some things around the house.
Coolness: my package from Boure came today. Supposedly some of the best cycling shorts ever. We'll see how I feel after a couple hours in the saddle with them on...
Monday, March 05, 2007
weekend of building!
Wow, am I ever wiped out today...so much so that I'm skipping my swim and heading to bed early tonight.
I had a great weekend of training.
Saturday I went to practice with the team. All us long coursers swam first so we could squeeze in a longer ride afterward. Coach Steve had us do the requisite warmup and drill sets. Then he called another 20 minute marker set! It was a bit of a surprise. It felt great, even after my sluggish training week. I made it 1200m--100m farther than the first marker set 3 weeks ago!
Sandy had instructed us to transition quickly to the bike, which I did...only to have to sit through a tire changing clinic before heading out. Sigh. It gave me a chance to munch a bit and to have Coach Barney check out my DIY brake adjustments and make sure they weren't lethal. ;-) The ride was great. We went a bit more than 30 miles. Headed up Foothill to El Monte, skirted around Foothill College and over to Arastradero. Took that to Alpine, went left and did the Portola Loop. Once we were on Arastradero and I knew where I was headed, I was able to cut loose. By the time we turned left onto Alpine, three of us (Lynn and a new girl named Bene) stuck close together out in front for the rest of the ride.
I'm much better at climbing than I used to be, but I'm still adjusting to the triple crank. I have a psychological roadblock against the smallest chainring that I need to drop, or I'll never make it up Nasty. The coolest thing is how much better I've gotten at powering through the flats. Cadence training has made a ton of difference!
Sunday I ran farther than I've ever run in a single shot--8 miles! The morning started off rough in the aftermath of Saturday evening spent watching UFC--while drinking beer and eating pizza. I don't have to put much of that stuff in my body before it takes a toll! I woke up with puffy eyes and a headache. After a leisurely breakfast and little time hydrating, I headed out to Los Gatos Creek Park. Not my favorite park, but easy to measure mileage. It all felt pretty good. I didn't really have to dig until the last mile, and that was only because I didn't take in any calories while I was running. DUH. Immediately swung by the Sports Basement and picked up a gel flask.
So, that brings me to today. 2400m swim is scheduled, but I hardly slept last night and my sinuses are bugging me. Scratch that! Instead today it will be stretching, Wellness Formula, Zicam, and early to bed. :-)
I had a great weekend of training.
Saturday I went to practice with the team. All us long coursers swam first so we could squeeze in a longer ride afterward. Coach Steve had us do the requisite warmup and drill sets. Then he called another 20 minute marker set! It was a bit of a surprise. It felt great, even after my sluggish training week. I made it 1200m--100m farther than the first marker set 3 weeks ago!
Sandy had instructed us to transition quickly to the bike, which I did...only to have to sit through a tire changing clinic before heading out. Sigh. It gave me a chance to munch a bit and to have Coach Barney check out my DIY brake adjustments and make sure they weren't lethal. ;-) The ride was great. We went a bit more than 30 miles. Headed up Foothill to El Monte, skirted around Foothill College and over to Arastradero. Took that to Alpine, went left and did the Portola Loop. Once we were on Arastradero and I knew where I was headed, I was able to cut loose. By the time we turned left onto Alpine, three of us (Lynn and a new girl named Bene) stuck close together out in front for the rest of the ride.
I'm much better at climbing than I used to be, but I'm still adjusting to the triple crank. I have a psychological roadblock against the smallest chainring that I need to drop, or I'll never make it up Nasty. The coolest thing is how much better I've gotten at powering through the flats. Cadence training has made a ton of difference!
Sunday I ran farther than I've ever run in a single shot--8 miles! The morning started off rough in the aftermath of Saturday evening spent watching UFC--while drinking beer and eating pizza. I don't have to put much of that stuff in my body before it takes a toll! I woke up with puffy eyes and a headache. After a leisurely breakfast and little time hydrating, I headed out to Los Gatos Creek Park. Not my favorite park, but easy to measure mileage. It all felt pretty good. I didn't really have to dig until the last mile, and that was only because I didn't take in any calories while I was running. DUH. Immediately swung by the Sports Basement and picked up a gel flask.
So, that brings me to today. 2400m swim is scheduled, but I hardly slept last night and my sinuses are bugging me. Scratch that! Instead today it will be stretching, Wellness Formula, Zicam, and early to bed. :-)
Friday, March 02, 2007
comment away!
Okay, I finally figured out how to enable comments on this thing.
Sheesh, I wondered why no one was saying anything. Could I be that dull? ;-)
Sheesh, I wondered why no one was saying anything. Could I be that dull? ;-)
Friday off; week 5 in review
Ahhh, the recovery day. I love having Fridays as an off-day. I should probably stretch, but i'm far too busy with back door work stuff in all my spare time between clients.
Anyway, here's the training week in review.
I'm feeling pretty good about everything. This week wasn't as strong a training week for me as I would have hoped, but if I take a step back and look at how far I've come in the past year, I can see it wasn't so bad. Again, I'm still more nervous about the bike than anything and have been driving myself a bit crazy doing Google and Youtube searches of the WF course. Rain has been a heavy factor and I haven't gotten in the saddle time I would have liked. Also, I need to spend a little more time developing a nutrition/hydration strategy. This race is a lot longer than the others I've done. I'm either going to have to put more cages on my bike, geek around with a Camelback, or (gulp) get proficient at whizzing past aid stations with my arm outstretched to grab a water bottle from a volunteer. Or, I suppose I could stop and dismount... Horrors!
Swim:
Volume this week will probably top out between 7500 and 8000 meters. My fatigue resistance is steadily increasing, and if I concentrate, so is my glide. Can make it across the pool in 13-15 strokes if I stay focused. Should be a cinch to glide once I'm back in the wetsuit.
Bike:
Have only managed the scheduled spin session this week. Picked the Long Course Pro session and went 70' with 5x6' intervals at L3, out of the saddle. I know it's good for developing my power, but 1 hour on a spin bike always feels like 3 or 4. BORING. Thank goodness for the hammer-inspiring sounds of Tool and Nine Inch Nails!
Run:
A bit out of commission this week. Sunday I went out for a 5 mile trail run. It turned into an extremely muddy, slippity-slidey hike through the rain. I kept up as brisk a pace as felt safe and ran up all the hills. Right calf has been tweaking again in the cold weather, right at the musculotendonous junction of the Achilles. Don't want to mess with that, so I had an hour session with Kristi on Tuesday. I gave it a little test last night at track with a little running, but mostly we did circuit training. I will try it out for sure this coming Sunday with an 8 miler.
Question of the week...Sport Beans vs. Accelerade vs. Nuun vs. Shot Bloks? Too many choices.
Anyway, here's the training week in review.
I'm feeling pretty good about everything. This week wasn't as strong a training week for me as I would have hoped, but if I take a step back and look at how far I've come in the past year, I can see it wasn't so bad. Again, I'm still more nervous about the bike than anything and have been driving myself a bit crazy doing Google and Youtube searches of the WF course. Rain has been a heavy factor and I haven't gotten in the saddle time I would have liked. Also, I need to spend a little more time developing a nutrition/hydration strategy. This race is a lot longer than the others I've done. I'm either going to have to put more cages on my bike, geek around with a Camelback, or (gulp) get proficient at whizzing past aid stations with my arm outstretched to grab a water bottle from a volunteer. Or, I suppose I could stop and dismount... Horrors!
Swim:
Volume this week will probably top out between 7500 and 8000 meters. My fatigue resistance is steadily increasing, and if I concentrate, so is my glide. Can make it across the pool in 13-15 strokes if I stay focused. Should be a cinch to glide once I'm back in the wetsuit.
Bike:
Have only managed the scheduled spin session this week. Picked the Long Course Pro session and went 70' with 5x6' intervals at L3, out of the saddle. I know it's good for developing my power, but 1 hour on a spin bike always feels like 3 or 4. BORING. Thank goodness for the hammer-inspiring sounds of Tool and Nine Inch Nails!
Run:
A bit out of commission this week. Sunday I went out for a 5 mile trail run. It turned into an extremely muddy, slippity-slidey hike through the rain. I kept up as brisk a pace as felt safe and ran up all the hills. Right calf has been tweaking again in the cold weather, right at the musculotendonous junction of the Achilles. Don't want to mess with that, so I had an hour session with Kristi on Tuesday. I gave it a little test last night at track with a little running, but mostly we did circuit training. I will try it out for sure this coming Sunday with an 8 miler.
Question of the week...Sport Beans vs. Accelerade vs. Nuun vs. Shot Bloks? Too many choices.
Monday, February 26, 2007
An era on hiatus
So Christine, my ever-faithful tri-buddy, officially announced her intent to sit out spring season on the TNT website today. Poor C...she has been having major GI issues for about 2+ months, and just last week was finally diagnosed, definitively, with Crohn's disease. No doubt she'll be back into the mix before long--there's no keeping that girl down. In the meantime, I'm bummed she won't be around the next couple months. More than anything, I feel bad that she has to sit out so many things that are important to her. Gotta do what you gotta do for your health, though!
Otherwise, training is going pretty well. It's kicking up quick, though--Wildflower is such a tough course that the training is already pretty challenging early in the season.
This past weekend we started hill training on the bike. Eesh...I felt a bit humbled by my performance. I'll have to work in some hill repeats on my own on Valparaiso, and maybe a ride or two up Bernal. My speed on the flats is pretty encouraging, though--I had no problem keeping it up to 19-20mph on Foothill...when I didn't have to stop. Darn those red lights!
Swimming is no problem and never has been. Long Course (the race I'm doing) Pro (more experienced level) workouts are up to about 2400-2500m three days per week.
Running is also going pretty well. I'm glad I spent a little time in the off-season building my fatigue resistance with nice, long, slow runs. Now at the track I'm smokin' it. I think Coach Harold my make me move up to the Pro group soon. Last week we did 3 mile repeats in a row and each one was faster than the one before it! :-) The only problem with running...it tears up my calves, big-time. I need to stretch more, but a little body work from Kristi tomorrow won't hurt either!
Overall...I'm a little nervous at this point...mostly about the bike. The Wildflower course is notorious. It's hilly and exposed...and the worst hill on the ride comes at mile 41! It's called Nasty Grade, and I will get my first introduction to it at Wildflower practice weekend in a bit less than 3 weeks. In the meantime, I'm trying to think good thoughts--and making definite plans to get in a ride up Page Mill to test my mettle...
Otherwise, training is going pretty well. It's kicking up quick, though--Wildflower is such a tough course that the training is already pretty challenging early in the season.
This past weekend we started hill training on the bike. Eesh...I felt a bit humbled by my performance. I'll have to work in some hill repeats on my own on Valparaiso, and maybe a ride or two up Bernal. My speed on the flats is pretty encouraging, though--I had no problem keeping it up to 19-20mph on Foothill...when I didn't have to stop. Darn those red lights!
Swimming is no problem and never has been. Long Course (the race I'm doing) Pro (more experienced level) workouts are up to about 2400-2500m three days per week.
Running is also going pretty well. I'm glad I spent a little time in the off-season building my fatigue resistance with nice, long, slow runs. Now at the track I'm smokin' it. I think Coach Harold my make me move up to the Pro group soon. Last week we did 3 mile repeats in a row and each one was faster than the one before it! :-) The only problem with running...it tears up my calves, big-time. I need to stretch more, but a little body work from Kristi tomorrow won't hurt either!
Overall...I'm a little nervous at this point...mostly about the bike. The Wildflower course is notorious. It's hilly and exposed...and the worst hill on the ride comes at mile 41! It's called Nasty Grade, and I will get my first introduction to it at Wildflower practice weekend in a bit less than 3 weeks. In the meantime, I'm trying to think good thoughts--and making definite plans to get in a ride up Page Mill to test my mettle...
Wednesday, February 14, 2007
can't get enough of that spinning...
Literally.
Every time I hop on that bike for a spin workout, I never have enough time to get the whole shebang done. Tuesday is spinning day, and my Tuesday is scheduled tight enough to make workouts pretty hard to fit in.
Still, I make it work--yesterday I managed to get all the intervals (4x6' @ L2) done, even if I didn't get all the easy spinning done. 50 minutes overall when it should have been 65.
Monday was great--I squeezed in a 40 minute leg strength-endurance session before my swim.
SL squat w/ 5# DB rotation 15/2x3
Side lunge w/ 15# DB 15/2x3
45# Bar squat 20x3
SL bridge 10/2x3
Swim was:
400 warmup
10x50 drill (15")
10x50 L2
1x300
200 cool down
Now, off to do today's swim!
Oh yeah, happy Valentine's day. :-)
Every time I hop on that bike for a spin workout, I never have enough time to get the whole shebang done. Tuesday is spinning day, and my Tuesday is scheduled tight enough to make workouts pretty hard to fit in.
Still, I make it work--yesterday I managed to get all the intervals (4x6' @ L2) done, even if I didn't get all the easy spinning done. 50 minutes overall when it should have been 65.
Monday was great--I squeezed in a 40 minute leg strength-endurance session before my swim.
SL squat w/ 5# DB rotation 15/2x3
Side lunge w/ 15# DB 15/2x3
45# Bar squat 20x3
SL bridge 10/2x3
Swim was:
400 warmup
10x50 drill (15")
10x50 L2
1x300
200 cool down
Now, off to do today's swim!
Oh yeah, happy Valentine's day. :-)
Monday, February 12, 2007
Escape from Alcatraz!
I found out I won a slot in Escape from Alcatraz!
So on June 3rd, I will be competing in the most poular triathlon in the world. It'll actually be televised! Exciting. Plus, my mom and dad will be here for it. I can't wait!
So on June 3rd, I will be competing in the most poular triathlon in the world. It'll actually be televised! Exciting. Plus, my mom and dad will be here for it. I can't wait!
training weekend
Saturday:
I got up at 6am and it was POURING in the south bay. I debated whether I should even take my bike with me to practice! I went ahead and put it IN my car, instead of on it. That way it wouldn't be out in the rain.
Headed out to MVHS for team practice. Luckily it wasn't really raining up in Los Altos, just sort of misting heavily. The coaches debated for awhile and then opted to send us out for an easy ride on Foothill instead of our planned marker set. I chose to go with the elite group and sped along pretty fast, catching up to some of the pros. We went out to Alpine and then headed back--maybe 20 miles in all?
Even though it wasn't raining and Foothill is pretty clear of debris, my bike got GRIMY. By the end of the ride, the most awful noises were coming from my rims whenever I braked. I shuddered at the thought of all the junk that must've been getting caught up in my drivetrain.
Anyway, once back at MVHS, I downed some sport beans (yum!) and transitioned into my swim gear. The pool hadn't completely heated up yet, so...brrrrr!!!! Jumped into a pro lane and warmed up for 300. Then we did 8 x 50 drills. After that, 1 more 100 to get blood flowing and then our swim marker set. Last season our swim marker set was always a timed 500, but this year, Alfredo had us do 20 minutes of constant swimming, counting how many laps we could do in the alloted time. I ended up with 44 on the nose--exactly 1100. I was pretty happy with that. As long as my sighting is good, that puts me on track for a much faster swim pace this year.
**Note to self--my leg warmers DO NOT work with tri-shorts on the bike...only with real bike shorts. Either that, or my tri-shorts are just to big and stretched out to do any good helping hold them up any more! My leg warmers kept falling down on the bike, and it was so annoying I eventually had to just stuff them in a jersey pocket.
Sunday:
Opted to skip the buddy run and sleep late. I went out for my own run later on the Los Alamitos Creek Trail, which has usurped the Los Gatos Creek Trail as my favorite site for endurance runs. Mostly flat and not at all crowded. That makes it quiet enough for the occasional sighting of some nifty birds: egrets, herons, mergansers, and of course, mallards and coots. Anyway, kept it up for an hour at L1, so pretty comfy. Endurance steadily building. :-)
Once home, I set about the task of cleaning up my bike. While cleaning the rims and hubs, I discovered that my rear tire had no air at all...and upon further inspection, found a rock lodged through the tire and into the tube. DOH! Headed to the bike shop for a couple new tires (might as well replace them both).
I got up at 6am and it was POURING in the south bay. I debated whether I should even take my bike with me to practice! I went ahead and put it IN my car, instead of on it. That way it wouldn't be out in the rain.
Headed out to MVHS for team practice. Luckily it wasn't really raining up in Los Altos, just sort of misting heavily. The coaches debated for awhile and then opted to send us out for an easy ride on Foothill instead of our planned marker set. I chose to go with the elite group and sped along pretty fast, catching up to some of the pros. We went out to Alpine and then headed back--maybe 20 miles in all?
Even though it wasn't raining and Foothill is pretty clear of debris, my bike got GRIMY. By the end of the ride, the most awful noises were coming from my rims whenever I braked. I shuddered at the thought of all the junk that must've been getting caught up in my drivetrain.
Anyway, once back at MVHS, I downed some sport beans (yum!) and transitioned into my swim gear. The pool hadn't completely heated up yet, so...brrrrr!!!! Jumped into a pro lane and warmed up for 300. Then we did 8 x 50 drills. After that, 1 more 100 to get blood flowing and then our swim marker set. Last season our swim marker set was always a timed 500, but this year, Alfredo had us do 20 minutes of constant swimming, counting how many laps we could do in the alloted time. I ended up with 44 on the nose--exactly 1100. I was pretty happy with that. As long as my sighting is good, that puts me on track for a much faster swim pace this year.
**Note to self--my leg warmers DO NOT work with tri-shorts on the bike...only with real bike shorts. Either that, or my tri-shorts are just to big and stretched out to do any good helping hold them up any more! My leg warmers kept falling down on the bike, and it was so annoying I eventually had to just stuff them in a jersey pocket.
Sunday:
Opted to skip the buddy run and sleep late. I went out for my own run later on the Los Alamitos Creek Trail, which has usurped the Los Gatos Creek Trail as my favorite site for endurance runs. Mostly flat and not at all crowded. That makes it quiet enough for the occasional sighting of some nifty birds: egrets, herons, mergansers, and of course, mallards and coots. Anyway, kept it up for an hour at L1, so pretty comfy. Endurance steadily building. :-)
Once home, I set about the task of cleaning up my bike. While cleaning the rims and hubs, I discovered that my rear tire had no air at all...and upon further inspection, found a rock lodged through the tire and into the tube. DOH! Headed to the bike shop for a couple new tires (might as well replace them both).
Thursday, February 08, 2007
First 2-mile marker set
Just got home from track practice. It was good to see everyone after having missed Saturday practice for a weekend of volunteering for the Girl Scouts. My non-profits are starting to conflict with one another!
Christine managed to make it by, which was awesome. I've missed her a lot. We got into this whole Team in Training/triathlon thing together, after all. Hopefully she'll be able to get things straightened out and hang with the team for Wildflower. I'm crossing my fingers for her tummy problems to get resolved quickly and smoothly.
Anyway, at track tonight we did our first marker set of the season: a timed 2 mile run. I was pretty happy with my performance. I finished in 17 minutes flat, with splits of 8:20 and 8:40. For comparison, my first marker set last spring was 19:35. So, overall, some pretty significant gains. Hopefully the next one will be under 17 minutes.
Earlier today, I managed to squeeze in an upper body workout. My old power 3 pull-up set. Here's how it goes:
3 max pull-ups
12 DB chest press 60%
rest 1 min.
repeat 3x
3 max pull-ups
12 reverse flies 60%
rest 1 min.
repeat 3x
3 max pull-ups
12 incline press 60%
rest 1 min.
repeat 3x
...and then finish with one last set of 3 pull-ups for a total of 30 max pull-ups.
Oh, yeah, and Wednesday I did the long course pro swim workout--totalled 1700m. Was fairly easy, but had good intervals.
Tuesday, I spun for 45 min with 2x6 and L2 thrown in. Would have done an hour, but had a client, so I did the best I could.
Christine managed to make it by, which was awesome. I've missed her a lot. We got into this whole Team in Training/triathlon thing together, after all. Hopefully she'll be able to get things straightened out and hang with the team for Wildflower. I'm crossing my fingers for her tummy problems to get resolved quickly and smoothly.
Anyway, at track tonight we did our first marker set of the season: a timed 2 mile run. I was pretty happy with my performance. I finished in 17 minutes flat, with splits of 8:20 and 8:40. For comparison, my first marker set last spring was 19:35. So, overall, some pretty significant gains. Hopefully the next one will be under 17 minutes.
Earlier today, I managed to squeeze in an upper body workout. My old power 3 pull-up set. Here's how it goes:
3 max pull-ups
12 DB chest press 60%
rest 1 min.
repeat 3x
3 max pull-ups
12 reverse flies 60%
rest 1 min.
repeat 3x
3 max pull-ups
12 incline press 60%
rest 1 min.
repeat 3x
...and then finish with one last set of 3 pull-ups for a total of 30 max pull-ups.
Oh, yeah, and Wednesday I did the long course pro swim workout--totalled 1700m. Was fairly easy, but had good intervals.
Tuesday, I spun for 45 min with 2x6 and L2 thrown in. Would have done an hour, but had a client, so I did the best I could.
Monday, February 05, 2007
It's time to train for Wildflower!
Long time without blogging... So i'll just jump right in. The first ten or so weeks of my off-season training plan went off without a hitch. Then a 3 week bout of bronchitis, followed closely by the death of a dear family member, pretty much foiled the last 2 weeks of my power phase. I was barely able to hang on to a decent fitness level with about 2 workouts a week, if that, during my sickest days and the days with my gran in the hospital.
Now spring TNT season has officially started. I'm feeling good and ready to roll. I've signed up for long course at Wildflower this year. I know, crazy, right? That would be a 1/2 Ironman, and just about one of the toughest courses out there! For those of you unclear on the distances, a 1/2 Ironman consists of a 1.2 mile swim, a 56 mile bike ride, and a 13.1 mile run.
Today I went for my first swim in about 8 weeks. Phew... swim efficiency goes downhill in a HURRY when you take a little time away! But I managed to make it through the long course pro workout pretty comfortably.
warmup 500m
drill 8x50m (15")
8x50m @ L2 (10")
cool down 200m
Triceps felt a little tight, and gliding got a little harder as a got winded and felt my buoyancy dropping as I had a harder time relaxing and keeping my lungs fulls of air. Shouldn't be a problem to bring it right back together again, though. This weekend at practice we've got a 500m marker set. I'm anxious to see how I do with it--hopefully not too slow!
Might try to fit in a quick strength session in later today--low intensity, high reps. Just enough to wake up a few more muscle fibers that have only been firing sporadically for about a month!
Now spring TNT season has officially started. I'm feeling good and ready to roll. I've signed up for long course at Wildflower this year. I know, crazy, right? That would be a 1/2 Ironman, and just about one of the toughest courses out there! For those of you unclear on the distances, a 1/2 Ironman consists of a 1.2 mile swim, a 56 mile bike ride, and a 13.1 mile run.
Today I went for my first swim in about 8 weeks. Phew... swim efficiency goes downhill in a HURRY when you take a little time away! But I managed to make it through the long course pro workout pretty comfortably.
warmup 500m
drill 8x50m (15")
8x50m @ L2 (10")
cool down 200m
Triceps felt a little tight, and gliding got a little harder as a got winded and felt my buoyancy dropping as I had a harder time relaxing and keeping my lungs fulls of air. Shouldn't be a problem to bring it right back together again, though. This weekend at practice we've got a 500m marker set. I'm anxious to see how I do with it--hopefully not too slow!
Might try to fit in a quick strength session in later today--low intensity, high reps. Just enough to wake up a few more muscle fibers that have only been firing sporadically for about a month!
Friday, December 01, 2006
day off/soon to be credentialed?
I think I'm going to slack it today. I've done well all week and I'd like to fit something long in on Saturday AND Sunday this weekend.
Wednesday I finished strong with a 45 minute spin session and some prone planks. I don't know if I was having an off day or if my abs were fatigued from Tuesday, but I couldn't a plank as long as I remember being able to in the past. So, I just did 5x30seconds.
Thursday--my last hypertrophy workout! Whoopee! No more crazy-boring gym workouts. Changed it up a bit, as we were a bit crowded last night (but gotta love it when business is good).
6x10 body-rows SS w/:
6x10 pushups
6x10 standing cable lat pulls (60#) SS w/:
6x10 DB chest press on SB (20#)
6x10 standing cobra tricep kickbacks (10#) SS w/:
6x5 bicep feeders (20# BB)
And as you can see, even when it's a boring workout, I can't help but spice it up. Hey, I've been doing this for a long time, okay?
Today....I am slacking. I don't really want to, but I've reasoned that I need a day off somewhere. It's not likely to be this weekend, and sure as heck won't be Monday. Tomorrow...maybe a long bike ride if I can get a couple of the TNT peeps out. Sunday, hopefully some surfing...if not, another bike ride or maybe a long run.
In other tri-related/career-related news: I've applied to take a Level I coaching clinic through USAT. That's right...APPLIED. Most of the time, your money is good enough to get you into a class. Not in this case. They wanted a resume and written coaching goals. The clinics fill up in 24-48 hours, so we'll see what happens. I won't find out until December 13 (two days before I might find out about Alcatraz). It's up in Bellevue, which is cool--I'd get to see my old roomie and her hubbie. This is all for a potential (and highly likely) opportunity I have to coach a new tri club starting up in the east bay. It's all in the incipient stages, and I cannot say more... Exciting, though. A new chapter my life as a superhero. ;-)
Wednesday I finished strong with a 45 minute spin session and some prone planks. I don't know if I was having an off day or if my abs were fatigued from Tuesday, but I couldn't a plank as long as I remember being able to in the past. So, I just did 5x30seconds.
Thursday--my last hypertrophy workout! Whoopee! No more crazy-boring gym workouts. Changed it up a bit, as we were a bit crowded last night (but gotta love it when business is good).
6x10 body-rows SS w/:
6x10 pushups
6x10 standing cable lat pulls (60#) SS w/:
6x10 DB chest press on SB (20#)
6x10 standing cobra tricep kickbacks (10#) SS w/:
6x5 bicep feeders (20# BB)
And as you can see, even when it's a boring workout, I can't help but spice it up. Hey, I've been doing this for a long time, okay?
Today....I am slacking. I don't really want to, but I've reasoned that I need a day off somewhere. It's not likely to be this weekend, and sure as heck won't be Monday. Tomorrow...maybe a long bike ride if I can get a couple of the TNT peeps out. Sunday, hopefully some surfing...if not, another bike ride or maybe a long run.
In other tri-related/career-related news: I've applied to take a Level I coaching clinic through USAT. That's right...APPLIED. Most of the time, your money is good enough to get you into a class. Not in this case. They wanted a resume and written coaching goals. The clinics fill up in 24-48 hours, so we'll see what happens. I won't find out until December 13 (two days before I might find out about Alcatraz). It's up in Bellevue, which is cool--I'd get to see my old roomie and her hubbie. This is all for a potential (and highly likely) opportunity I have to coach a new tri club starting up in the east bay. It's all in the incipient stages, and I cannot say more... Exciting, though. A new chapter my life as a superhero. ;-)
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