Saturday, November 14, 2009
Ironman Florida Race Report
Friday, October 2, 2009
Augusta 70.3 RR or How I fell in love with triathlon all over again
Thursday, August 13, 2009
Training camp: coach ELF style!
The lake was a good size and with the exception of Cat who was doing a combination of swim/run/swim, we swam around it. Each loop was about a mile, so we headed for 2 loops. Immediately after we started I lost sight of everybody. Jen and Liz are very fast swimmers and there was no way in the world I would be able to keep up with them. So, truth be told I didn't even bother.
Sighting was a bit difficult mostly because the landmarks were unfamiliar and the lake was new to me; so I did my best to try to follow other swimming caps. The first loop was uneventful; I swam and swam and swam and eventually made it back to the beach. The second loop felt much longer than the first one but I made it around. I had a few moments where my left calf/foot cramped up and I managed to push through. I was happy to finish up though. This was mostly a confidence builder for me. I set out just to swim the 2 miles; without concern about times, to gain peace of mind that I could finish the Ironman swim. And you know what? I can. I totally can swim the 2.4 miles; and I think I might be able to pull in a pretty decent time as well. Only time will tell.
After swimming we all headed to Noodles for dinner. It was delicious; and it really hit the spot. Conversation was awesome too; but we were all pretty shot. Long day of travel and workouts; we were ready to hit the sack.
I slept pretty well; and the morning came all too quickly. I was greeted by the one and only BOSS; and I do have to say he is the cutest Chihuahua I have ever seen. Not your typical loud, obnoxious Chihuahua; but this sweet little thing!
Everybody got up and after a breakfast of oatmeal and coffee (of course) we headed to the track to get our running videotaped and critiqued. One by one; we ran, got taped and then carefully listened to what Liz had to say about our form. It was very interenting to see the different running forms and to watch Liz run. Oh my gosh! Her body is able to move in ways that I am not sure I will ever be able to. There is no "bounce" to her running. It is pure forward motion. I am hoping someday I'll get there. We did a couple of timed sets; before and after run critique. It will take some getting used to the new way; but it should be more efficient.
We headed back to the house for some lunch; and since Cat and I were borrowing Liz's bikes we got fitted to them. Man she has some nice machinery! We chilled for a while and then it was time to head out to swim. Again. This time it was about form and stroke efficiency. We all got some excellent pointers and I was able to discover my lats. That is a whole new source for swimming power right there. Truth be told, it is harder to swim with my lats and it will take a while to build endurance. Anything to get better and faster, right?
Next on the list was a spin through the Arboretum. I loved that we were able to just ride there. I am always having to get in my car, drive somewhere and THEN ride. But here, we just got on the bikes and started pedaling. Awesome. The place was gorgeous. Mostly shaded (a nice break from all the sun we were exposed to), with a lot of turns and some little climbs thrown in for good fun. We rode for an hour and then left Liz to finish up her 2 hour ride.
After everyone showered and cleaned up, Andrea and Liz made this awesome chicken dinner with curry and coconut milk. VERY YUMMY. Add some veggies and brown rice and you have the perfect athlete's meal.
Right now we are just chillin'. Boss is by my side murdering Squeaky Carrot, Andrea is watching The Office, Cat is Facebooking and Liz is writing schedules. Pretty soon I think I will be crashing hard and hitting the bed and it's onle 8:15. The day has been long but super fun. The company is great and that makes training that much more fun. We have been bad about taking pictures, but I am taking the camera during our ride tomorrow. Hopefully something good will turn out.
Sunday, August 2, 2009
Coping & Inspiration
Thursday, July 23, 2009
Unleashing the animal
Tuesday, July 21, 2009
Century!
I honestly do not know where time has gone. It has been over a week since I posted my last little update and so much has happened ever since. Here are some little snippets:
- I improved my OWS time for the one mile by 3 minutes
- That same weekend I went on a riding adventure and ended up getting lost; taking longer than expected and loving my iphone and its map application
- I participated in another 10 mile TT with my bike; and not only did I cut almost a minute of my previous time; I also came in second AG (not a lot of people in my AG; but it still counts J )
- I realized that of all 3 sports, I LOVE riding my bike; and think that during the winter I need to do a better job of working on my bike fitness
- I have become totally addicted to the TDF; and suffered withdrawal symptoms on both of their rest days
- I realized that I only have 3 months left until Ironman (holy cow!)
- I went on my first century ride and I am still able to walk! Ha!
I thought I’d expand on the last one since it was quite the occasion. Last year I did this organized ride called “Lake Norman Excursion” if you look at my posts from last year; you will see that I had done the 65 mile option and was considering doing the 100 mile this year. Since I knew that long rides were coming; I ran the idea by coach. I mostly wanted to do my first century on a “supported” environment. What does that mean? With potties along the way; with water stops and with the peace of mind on the back of my head: should I need someone to pick me up; there would be vehicles doing exactly that. I didn’t exactly take advantage of all the stuff they had at the rest stops; after all I was experimenting with new ideas for my IM nutrition; but it was nice to not have to carry a gazillion bottles of water.
I got there early; mostly because I thought the ride started an hour earlier than it actually did; I got set up and started socializing with different people. I saw some old “friends”, some new ones, and just hung out until it was time to roll out. The first couple of miles were slow. You can imagine, about 600 people all starting at the same time; it is not exactly a recipe for fast, fast, fast. I was riding with a group of 3 other people and we were just keeping a conversational pace with some bursts of speed here and there to pass people that were going a little bit too slow. One thing that made me laugh early on: we had been riding for all of 15 minutes and we passed a couple, just as we were passing them the lady said: The first stop is at what 12 miles??. I thought to myself… there is someone who is really not enjoying herself on this ride; and who is having a hard time already. I did not want to be in her position.
We rolled past the first rest stop; we had plenty of water and food so we could skip it. We were keeping a nice pace; and I was focusing on my nutrition and hydration. I decided to try a combination of Carbo Pro 1200 and EFS liquid shot. Even though the Carbo Pro tastes like cough syrup; I found it quite enjoyable (I am one of those freaks that likes the taste of cough syrup) and the EFS liquid shot tasted like vanilla and was going down nicely. One of the things that I struggle with the most when fueling/hydrating during long workouts; is the taste that remains in my mouth after drinking sports drink. I can only drink so much of it; after a while it makes me gag. So I decided to get my calories from “food” and my salt from salt tabs, and stick with water as my main hydration source. This worked quite well for me. When we got to the second rest stop I already needed to use the potty (good sign of hydration spot on). So we took about 5 minutes to refill water bottles, stand in line and use the “facilities”. Then we rolled on.
At about mile 30 the routes split; and the group I was riding with chose the shorter distance. Here started my solo riding. I will say that it was not as mentally hard as I expected it to be. I was able to always keep people in sight and I think that helped. I would catch up to a group, ride with them for a few minutes and promptly get dropped on a climb. My strategy was to spin up the hills to try to keep my HR as steady as possible. With this being my first century I did not want to take the chance of pushing too hard too soon; and then be left with no energy to finish. Coach’s instructions were: I do not care how long it takes you, just FINISH the ride. And I was going to follow that to the T.
My nutrition was working great. I was getting a bit dehydrated perhaps; so I upped my water and salt intake. Within 30 minutes I was back on track. Around the fifth hour; my EFS liquid shot had ran out; so I reached for the first gel I could find. It happened to be a Chocolate power gel. I ate it; and within 15 minutes I could tell that it had messed up my stomach. It just felt like a rock; sitting there. I forced more water down; and made sure to keep eating and drinking as close to schedule as possible. The heavy feeling never went away; but it also did not get any worse. And I was able to get through that.
The route was H-I-L-L-Y; and I would be lying if I said that my hear did not sink a couple of times when after turning a corner I looked up and saw yet ANOTHER climb. But I put my head down, spun up and got through them. One thing that I noticed is that my cycling fitness has tremendously improved since last year. The 65 and the 100 mile options of this ride share a good part of the route; and I was able to realize that some of the climbs that last year “killed” me; this year were barely leaving me winded. Score!
The hours ticked by and then, I was done. I rolled back into the campus we had departed from; located my car; dismounted my bike and, even though I was tired, I noticed I could run. I got my running gear on and set on to my 10 minute run. My legs felt strangely ok. Sore? Yes. Painful? No. I could do this! Then, I noticed they were putting away the post ride food; so I chose to stop running to go eat. I wanted to eat something other than a gel. Man, a muffin never tasted so good. And ice cold water. Ahhhhh!
What did I take away from this experience? I think 2 things: I CAN ride the 112 miles in IM; and perhaps I need to revise my goals for the race. I was not as fast as I would have wanted to be; and I am not sure I can quite get there by race day in November; so it is time to take a good look at myself, my fitness and my progress; search deep in the heart and come up with goals that challenge me yet are attainable. Am I giving up on my “top secret” goal? Heck no! I just think that fixating myself on THAT particular goal; is just a recipe for disaster at this time. It might not be this year; but I WILL get there.
Thursday, July 9, 2009
Mid week check!
Training has been going well; not superb, not bad; I am getting the work done. Week one of IM build found me with the lovely company of "Aunt Flo" and that ALWAYS makes me drag and feel out of sorts. I am a bit tired but nothing a few more hours of sleep this coming weekend won't fix.
I have also been paying close attention to my nutrition and logging in my food intake on an online tool. I think I have been doing well in that regard too. With the exception of yesterday.
Yesterday was a "special" day since I went to lunch with a woman I met at my last OWS. It turns out she is training for IMFL too and lives close to my house! I have not trained with people for a very long time and this is a much welcome change. Anywho, we got together to talk about training, triathlon, injuries and all that goes along with being an athlete. Even though we met at a healthy place, you never know exactly what is IN the food they make. So all I could do is guess amounts and nutritional values based on what I saw my food contained. I did not go crazy and ate like a mad woman; but I did not act all concerend about it. I tried to keep it as natural as possible. And I think I did well.
Today I am working from home and the best thing about it (besides being able to wear my pjs all day) is that I get to watch "le tour" as it is happening. Yay Versus!!!!
Tonight I have a bike ride with some hill repeats thrown in there for some flavor. I think I have pictured what hills I will be riding, but it will all depend on how traffic is behaving. The ONE thing I need to work on as far as bike handling skills go; is making U turns. I am SO scared of them that each time I have to do one I end up unclipping and turning my bike around. Silly, I know, but the last time I attempted a U turn fully clipped in I ended up falling off my bike and having a bruise/ bump the size of a watermelon on my left butt cheek. Thanks, but no thanks.
And that is how my week is going so far. A couple of more days and then the weekend is here; which will bring me an OWS and a 4 hour bike ride. It is time to start building my endurance back up. I am armed with a new nutrition plan (thanks Cat!) and I am ready to give it a go.
Let's get this show on the road!
Monday, July 6, 2009
Ironman build starts today
On tap: longuish run after work. Followed by recovery and ice bath; so I can get up and run again tomorrow.
Yeah.... Bring it!
Sunday, July 5, 2009
The game is ON
Ironman build starts tomorrow and I am excited to say the least. I looked at this week's schedule and I am picturing in my head which routes I am going to go; which hills I am going to tackle and how successful I will be at completing all of my swim workouts.
Now more than ever I am convinced that my head plays a big role on how I perform my training sessions; and I am very serious about controlling my thoughts and making them work to my advantage.
The game is ON; and I am ready for it.
Friday, July 3, 2009
Holy cow!
We took a pretty cool vacation to Disney World... Well, more than pretty cool; a ROKIN' vacation to DW. We booked it about 2 months in advance and we kept it a secret from the little one until the day before we left. Why you might ask... Simple, have you ever told a 4 year old that you are going somewhere really exciting in a month; only to have them ask you EVERY SINGLE DAY: Are we leaving today?? 4 year olds have no sense of time; at least our 4 year old doesn't. So we chose to keep it a secret. Mind you, I was dying to tell her where we were going. I had been preparing her little by little in conspicuous ways... Say, Would you like to go to DW one day? (while looking at DW pictures on the computer)... You get my drift.
The night we told her was priceless. When we broke the news she covered her mouth with one hand, her eyes opened as big as I have ever seen them and she said: Oh my gosh! The look in her eyes... Man, I live for this stuff. Making your children happy is the best feeling in the world!
The trip went without a hitch. I asked coach for a smaller "load" of training; since I wanted to fully focus this time on being a family. With IM training looming in the horizon and all the countles hours I will spend away from home I wanted this to be all about my daughter, my husband and the 3 of us as a family unit. We had a blast. We rode rides, we ate junk food, we swam in the pool (ok splashed around), we had breakfast with the princesses, we filled out an outograph books and we took more pictures that I will even be able to print. And yes, we spoiled her rotten. It is hard not to when you are in this magical place, you know?
Upon our return, work slammed me hard. Deadlines, requests, things I had never seen/done before; a very bumpy 2 day trip to Chicago. Somehow I pulled it off.
Training has been going well. The past 2 weeks were "adaptation" after vacation and this week is rest/test week. I am only testing in 2 sports this time. Run and bike. Wednesday was my run test. It hurt like a mother effer; but I am super pleased with my results. Let's just say I held a pace I never thought I'd be able to hold. Yes, I thought I was dying while I was running at that pace; but 3 months ago, I thought I was dying when I was running a pace 30 seconds slower. So I call that progress.
Tomorrow is my bike test; and oddly enough I am really looking forward to it. Biking is my favorite and I want to keep getting better and better at it.
Ironman build starts on Monday and seeing my schedule on Training Peaks makes me excited/nervous at the same time. It is all becoming so real, you know? It seems like it was yesterday that I signed up for the race and here it is, July already, and there are a mere 4 months to go. It's coming and I am ready (OK not yet, but I will be)!
Sunday, May 24, 2009
The 8 things post
8 places I have lived
1- Buenos Aires, Argentina
2- Mendoza, Argentina
3- St Louis Park, MN
4- Westborough, MA
5- Eden Prarie, MN
6- Shakopee, MN
7- Charlotte, NC
8- Monroe, NC
8 dates I remember
1- December 31 (b-day)
2- October 23 (husband b-day)
3- August 18 (Daughter b-day)
4- August 10 (anniversary)
5- March 7 (mom b-day)
6- January 4 (dad b-day)
7- September 6 (young brother b-day)
8- July 21 (old brother b-day)
8 things I thought I'd never do
1- live in the USA
2- Run a half marathon
3- do a triathlon
4- love running
5- sing up for Ironman
6- like peanut butter
7- work as an accountant
8- have a blog
8 things that changed my life
1- moving to the USA
2- meeting Todd
3- being pregnant
4- giving birth
5- running my first 1/2 marathon
6- doing my first triathlon
7- deciding that 1 child is enough
8- signing up for Ironman
8 tattoos I have
1- a rose
2- a daisy
3- chinese symbols for eternal love
4- a pegasus
5- the TCB symbols that Elvis wore
6- 2 tribal dragons
7- a Phoenix
8- the symbols for triathlon
8 celebrity crushes
1- Hugh Jackman
2- Johnny Depp
3- Anthony Kiedis (singer for Red hot Chili peppers)
4- Keanu Reeves
5- Elvis Presley
6- Ryan Reynolds
7- George Clooney
8- Mark Whalberg
8 things I did today
1- Drank coffee
2- Ate breakfast
3- tickled Megan
4- hugged husband
5- surfed the web
6- watched cartoons with Megan
7- washed dishes
8- drank coffee (yes a lot of it)
Sunday, May 17, 2009
Rest Week!!!
The bad sunburn from saturday's race made it very hard for me to even put work clothes on; so I didn't even try to put on my bathing suit to go to the pool. So the week was spent among work, yoga, a run and a ride. Since I did not run the Half marathon during the race las weekend; Liz said that my legs would probably recover quicker than if I had ran it. And she was right! But then again; she knows this sh!t so why would she not be right?
I had quite a few talks with Liz about the last race. What went wrong, how can I improve. And I think I know exactly when my race was done; the exact moment that my head went south (and my body followed suit). I am vowing to never let that happen again.
In a sense it is good that this happened now. You see, ever since I started triathlon, my races have been getting better and better. Each race has been a PR, each of them an improvement. In a way, I think I had been spoiled. I was never upset about any of my races. I always did better than I expected. This time around was different. I think I might have gone into the race a little bit TOO confident; cocky if you will. And I paid the price. I now know how it feels to have blown a race. To have worked hard for something you really wanted; just to let it slip from your hands by poorly executing the plan.
It took me all week to finaly feel "at peace" with this. I accomplished that while at hot yoga on saturday morning. (on a side note, I LOVE hot yoga, you should try it). And now I am ready to move on.
Rest week has been awesome; a much needed break. It is amazing how a rested body wants to get going again! Can't wait for monday!
Monday, May 11, 2009
White Lake Race report
The swim was ok, I positioned myself in the middle of my wave and when the gun went off I promptly got swum over. I did not panic, but it took me a while to find my rhythm. We were swimming on a lake, the pretties one I've ever swum in; you could see your hands and sometimes the bottom as well. I had a few minor issues here, I got hit on the face and had to stop to put my goggles back on; and I also got a cramp on my left foot. Overall, I improved 2 minutes from last year's Half IM swim. I did notice that I was not going on a straight line; and I need to keep practicing to make sure I swim as straight as possible.
T1 was uneventful. I got all my stuff on and headed out.
The bike started out good; I felt awesome the first hour. I got all my nutrition down; my cadence was right where it had to be. My HR did not go higher than Z3 the entire time; and I was keeping a pretty good speed. Then when we took a turn into the 20 mile stretch of road, they also turned on the wind and they left it on for the remainder of the race. At some point during hour 2, I got so focused on getting to T2 at a specific time; that I totally blew my nutrition. I found myself drinking just water, instead of my Gu2o; and having a hard time eating my Clif blocks.
At about mile 45 on the bike, I lost it. I realized I had slacked on my nutrition, the wind was still on; my legs were toast. I found myself yelling at the wind to stop. Talk about crazy, right?? The pavement turned really rough and my stomach was done.
When I rolled into T2, I knew I was in for a tough run. I put on my running shoes, grabbed my belt, visor and nutrition and headed out. I ran less than 1/4 mile; and then my stomach revolted, my legs called it quits and I started self doubting myself. Here is a sample of all the things that went through my head:
- You suck
- Why the hell are you doing this?
- How are you going to finish Ironman if you can't even run a Half Ironman?
- Everybody is better than you
- You should quit right now
- You should drop off from Ironman
I was so concerned about what all of you would think that I considered a DNF instead of posting the time I ended up posting. I felt so embarrased. I fought really hard with my inner competitive self. I WALKED the entire 1/2 marathon; and it took me almost the same amount of time to go the 13 miles on the "run" than it took me to go the 56 miles on the bike.
Of course I am not pleased with my results. I was ready to have a great race; and it is entirely my fault that I did not follow my race plan. And I am now experiencing what happens when you don't go according to plan. Is it easy? NO. Did I learn anything from it? YES.
I was so focused on posting an x:xx time; that I completely blew it. And I wanted to post that time so that all of you could see how good I am. And then is when I realized: Since when do I do this sport for others and not myself?? When did I lose sight of the most important part of the equation? Myself and MY achievements.
It is a hard way to learn the lesson, a HUGE humbling experience but I am glad it happened. My focus and my priorities are once again where they need to be; and I am ready to move forward.
Saturday, May 2, 2009
Change is here
Change is upon me; both mentally and at work. The second one BIG time. Some things transpired within the last couple of days and I am now given the opportunity to show off my colors. If you are my friend on Facebook; you might have seen my status update: "Time to step up to the plate and hit some home runs. My chance to shine is here. Game on!" A lot of people thought it was racing related; not so much. It is 100% work related. Let's just say that I have been working hard with the hopes the "higher powers" would notice. And they did. It just came out of the left field; and now it is all me baby. And I am ready.
Training is going well. Last weekend I had an outstanding open water swim. For the first time in my Tri "life" I felt strong and confident in the open water. I got into a rhythm that I was able to sustain for the entire duration of the swim. I passed people... did you read that? I passed people. That does not happen often. I am usually a coward when it comes to swimming in the open water; but that did I didn't feel that way. The water was cold; and it was a bit shocking at first; but once I got used to it, it was just perfect. A common occurrence for me is to have to side stroke, to catch a breath. Well, I did not feel the need to do it even once. The only time I HAD to stop was because the rescue boats were blocking my way getting people out of the water. And you know what? I got a bit upset because they were preventing me from negative splitting the course; just like Coach wanted me to do. All in all, I think I chopped about 5 minutes from my one mile time compared to last year on the same "course". I call that improvement :)
As much as saturday was a high in regards to training; sunday was more of a letdown. I had a less than stellar bike ride; where I could not keep my HR in check and it became a matter of "just get through it". I was not able to hit any of my prescribed intervals and was sucky overall. It is funny how you go from an all high to a pretty low place. I wrote to Liz that things didn't go as planned and the ride sucked; to which she replied that it is patterns over time that matter. I would usually be upset about not being able to perform as expected; but not this time. I told Liz I was totally at peace with the workout. And I was.
I have been at peace with myself this week. And interestingly enough; I haven't had the best week ever. With all the ruckus at work, my head and my body are just exhausted.
Next week is my season opener. And this year I am going big. White Lake Half Ironman will be waiting for me next saturday. I am trying to eat even cleaner for the 2 weeks leading to race day, and I have not had a single piece of candy or added sugar since last saturday. My reward for the hard work? Hopefully a great race, and of course a special treat after the race.
GAME ON!
Thursday, April 23, 2009
And now we interrupt your regularly scheduled posts...
Sunday, April 19, 2009
The week in review
To say this week was busy is an understatement. On Easter Sunday the husband was brought to tears by some pain in his neck/shoulder area. Truth be told, it scared me. He never cries when something hurts; this must have been bad. I tried massaging it for him, used my handy stick and was able to find a couple of knots. I convinced him to go see my ART guy on monday. So he stayed home and was planning on driving himself over there; except that he was barely able to move his head... not very apt for driving, wouldn't you say? So I came back home, drove him over there and then picked Megan up from school. I had a long run on tap and after considering the idea of doing the 1 mile loop in my neighborhood for the hour and 40 minutes the schedule called for I realized doing that would be setting myself up for failure; so I moved the run to the following afternoon.
The run went well, I thought I was running slow as snails and it turned out it wasn't. That was particularly satisfying due to the fact that in my attempt to try and run the less amount of downhills possible (really bad for the IT band) I managed to score a route with some very steep and long uphills. Can you say: ouch?
On wednesday I had my long swim of the week. Since I am doing a 2.4 mile open water swim in May, coach has me swimming over 3000 yds once a week. The workouts always seem daunting, as swimming is still NOT my favorite; but on the positive side I have been able to "risk" it a bit more while in the pool. Before, if I was feeling too much burn on my lungs I would back off, now I have managed to overcome the fear of not being able to breathe and have pushed myself harder than I ever thought possible. Now, I am by no means fast, BUT I have been able to find my different paces in the water. Moderate IS moderate, fast IS fast; before it was all the same. While this progress is not fast or easy; I am getting there. One of these days I will arrive, one of these days my stroke will feel fluid and I will not feel like I am dying after a 500 moderate.
Thursday brought in a bike ride. Have I mentioned how much I LOVE riding?? Even when my butt is uncomfortable in the saddle. I love the feeling of power in my legs. I love pushing the big gears and feeling the burn. After a really bad bike test the previous saturday (where I could not bring my watts up - we then figured my calibration was WAY off-) it was beautiful to see I was able to put out some big numbers (for me) without much effort. BEAUTIFUL.
Friday was another swim, with some speed sets built into it. I gave them my all and did not chicken out once :) YAY! Victory.
For the longest workout of the week I had a 4 hour brick on tap on saturday. 3:30 on the bike and :30 run. I woke up with a sour stomach. Let's just say I considered apropriate to have a bathroom within reach.... So I stayed inside. Got my set up all ready, Buffy on the TV, drinks, cliff shot bloks, 2 fans, air on my tires, reset computer; and finally got on my bike. While the hours did not tick quickly enough, I really enjoyed the "ride". I never went over the HR zones stipulated and I was also able to ride over 65 miles. While I know it's just "indoor" miles, last time I had a 3 hour indoor ride I did not even get to the 50 mile mark. Definitely improvement. What's best of all is that when I got off that bike and into my T run; my legs felt fresh. My HR stayed in check and I was able to run at my goal pace no problem.
There are only 3 more weeks until my first race of the season. Up next, two weeks of lower total volume race specific work; then taper and then game on! Can't wait!