Amica Ironman 70.3 Rhode Island RR

This was the largest...and longest triathlon I have done so far! It was a lot of fun to be a part of and having to check in my bike, run bag, ect.... in beforehand really helped my excitement build. Normally I get ridiculously nervous before my races but I felt really calm leading up this one. I was a little nervous about my knees holding out as they have been giving me issues ever since my trail half marathon back in May and I haven't been able to run more than 5 or 6 miles since. I was hoping for the best though and if all else failed the ability to push through the pain!

Goals-
1. Finish
2. Swim-40 to 45 mins
3. bike-4 hours
4. run- 2 hours

Swim-38:32

The swim was pretty rough!
Random thoughts while swimming.....

hmmmm what could be more attractive to a shark then a whole school of seals splashing around...because you know sharks are attracted to splashing!

Crap I can't touch the bottom!

Because the weather has been so crappy so far this was only my second open water swim this year and the first one was in a lake. I did manage to draft a bit off two different people though. The first one was really great at sighting and my second choice was not so good at it...should have stuck with my first one. It was pretty easy to spot the orange buoys going out, but the yellow buoys were a challenge especially once the salt water started leaking into my goggles! =)

T1-4:27

Took my time making sure I didn't forget anything in T1.

Bike-3:06:31

I loved the bike! The course was beautiful! Normally I excel on hills, but I did enjoy the flat bits and the rollers came at the right point because I was pretty warmed up by then and ready to start picking people off! I think I held back a little too much...but hey this was my first half. I decided I would take it easy til mile 30 and then if I still felt good I would hit the engine and start passing people. I took in gels every 15 or 30 minutes up until I hit the 45 mile point and at that point I just took in water and orange gatorade from the last aid station. Coming into the city was a bit bumpy and I'm fairly certain my trisuit was a bit see- through because two guys speed up behind me and said nice jersey. =) I was shocked when I looked at my watch and realized that I had finished the bike almost an hour faster then I thought. And I was thrilled to realize that I might have a shot at finishing under 6 hours.

T2-3:43

Was a little slow here, but again I took my time to make sure I didn't forget anything.

Run-2:51:09

My knee fell apart before I even hit the first turn around on the run. I knew my chances of finishing under 6 hours were probably gone but if I could make it under 7 I would be happy because that was my original goal. From this point on it was just a matter of mind over matter. I knew I would finish if I had to crawl...but I didn't want to let that 7 hour mark slip by me. It was awesome having my girlfriend at mile 2, 5ish, 8ish, and 11ish....and my family at the run start, turnaround, and finish! I mixed it up on the run...part walk, part run, and part hobble. At one point I was hoping and running at the same time...trying not to put too much weight on my left leg...lol After I passed the 11 mile mark I just started running again and kept running because I knew if I stopped I wouldn't make it. Once I saw the finish ahead I just started sprinting as best I could. That hill bit at the end was just cruel...lol


Total Time- 6:44:22

Someone put a medal around my neck and handed me a water and a hat. I know you aren't supposed to stop moving immediately after wards, but once I crossed the finish line and stopped moving my knee just couldn't handle my weight anymore so I just sort of collapsed onto the grass. Finally got up again and hopped to where my family was..which fortunately was only a few feet away at this point! All in all I had an awesome time and can't weight for my IT band to heal so I can do this race again next year and get under that 6 hour marker! =)

Ironman 70.3 here I come!

Training is winding down. Went for a nice easy 90 minute trail run yesterday. Not sure if it was the smartest idea given my knee issues. But it was a gorgeous day! No knee pain until the last 30 minutes, but I was smart as soon as I felt pain I stopped and walked the rest. Then I iced last night. This morning I will stretch and do my PT exercises before work. Had a pretty miserable bike ride on Wed. It was supposed to be a nice relaxed "pizza ride" with the local cycling club. However, I didn't pay enough attention to my nutrition earlier in the day and somehow managed to screw up my electrolytes. So I ended up getting my ass kicked by the slow chicks in what was an incredibly painful and hilly experience...lol Remind me to kick Johns's butt next time he says he has a "flat" ride planned out. Good mental workout though and a lesson that I don't want to have to learn on race day. Will def make sure my nutrition is right on point. I am nervous about the fact that there are two transition areas and the fact that I will probably be dropping my bike off the night before. We have to label all of our stuff and put it in separate bags...blah blah blah. I need to make sure I read the athlete's guide again. And we aren't allowed in the T2 area before the race. Am totally nervous I am going to forget something. Guess the anal retentive, obsessive compulsive character trait that all of us triathletes have will come in handy. Am working on my pre-race playlist right now...so far we have...

Stretching Portion

Johnny and June
Pray for you
I run to you

Pumped up, I'm gonna kick your ass portion

I'm the ish
Crazy Bitch
Lets get it started
What I've Done
It was a good day
Bring me to life
Mein Herz Brennt
You give love a bad name
Wo bist du
Everybody's Fool
Maneater
How you remind me
If Everyone cared


Haven't put them in order of play yet...I'm def starting to get nervous and jumpy...Its gonna be a long week! Thank goodness for the Tour and the fact that I will be at my parent's house for the majority of it. I had my last drop of alcohol pre race last night though. And I'm thinking I might switch to decaf coffee to give me that extra boost before the race....or maybe not. I'm cranky enough already...lol

Soapstone Mountain 24k Trail RR..a painful experience!

Got to the race around 8:30ish..picked up my bib, last minute bathroom stop...ect...I love the trail running crowd...we are a scruffy bunch...lol Loved all the wild hairdos, hats, bright outfits! Def a change from triathlons! First 7 or so miles was a blast! I felt great! Loved every minute of it. Had no clue about the "Killer Hill". As we are turning towards it one of the guys directing us joked "Its all down hill from here". I laughed along and then I saw "it"! A line of runners, crawling straight up into the sky! Wasn't sure if I'd be able to walk after that much less run. But on we went. Splashed in a few puddles! Passed a ton of people! After I went through the mid point aid station I thought to myself "I feel pretty darn good!" and then it kind of hit me..."hey my knees aren't feeling so hot!" And from there it was all downhill. I kept trying to run, but every downhill portion was agony. I kept thinking man this was supposed to be fun, but my body wouldn't cooperate. I wanted to keep running, to enjoy the puddles and the mud! My nutrition was on point, I had tons of energy! My heart rate was good, I could have gone faster. But at this point all I wanted was to make it to the 11 mile aid station by the 3 hour cut off. I was aiming for between 2:30 to 3 hours (finish time). I kept saying to myself...just keep running and once you get to the 11 mile aid station you can walk the rest. At least that way you can finish this thing. It seemed like it would never come and then there it was! Grabbed some Gatorade and a cookie and hobbled on! Almost the entire last 5k was down hill. If there hadn't been so many rocks I probably would have just slid down on my camel pack...lol A group of runners who I started with caught up to me and urged me to run with them. I tried to, but when we hit the long downhill portion I just didn't have it. I had a momentary high once I finished the race, but once I got home I sat on the floor in my shower for a good while...I didn't feel like crying, but I was def pretty damn miserable. I try to view every bad ride, run, race as good mental training for my half ironman this summer. I was feeling a little low after the race, so I got myself a new tatt to remember the fact that I didn't quit!

Sheriff's Sprint RR May 3rd

Swim 300, Bike 9, Run 3
Overall Time: 1:04:24; 1st in AG (F25-29)


Swim-5:18

Set up so we went up and down one lane, under the lane line to the next one and so on....when I went to make my second flip turn under the lane line I got disoriented and ended up in the same lane I was in instead of moving on to the next. Spent the rest of the swim worrying that I accidentally skipped a lap and would be DQ'd. Probably could have been faster....

Transition was good...this is the first time I've used my bike shoes in a race. Wasn't sure whether I should bother since the biking portion was pretty short, but figured since this was supposed to be a practice run it was the best way to go!

Bike-28:16

Nice flat course! Really felt like I smoked the bike course. I was worried I would be scared since it was my first real ride since the crash. I slowed down a lot for all the turns, need to work on that a bit. Managed to stay aero for most of the course!

Transition...nice and fast...put on my running shoes, grabbed my visor and I was off!

Run-30:49

Def not happy with this time. I clearly need to do some shorter, higher intensity bricks. I know I can run fast then that.

Great race to start the season off with! Really enjoyed myself!

New Battle Scars!

Eye on the Prize!

I thought I'd beat off all my demons with a baseball bat in the therapist's office, but turns out a few of them showed up for my ride this morning. The wind was hitting me head on like a brick wall, I had snoot running down my arm and leg and my Aero bottle was splashing Heed (or whatever the heck it is I bought last time I stocked up)in my face. Half the time I love that thing and the other half I want to pull it out and slam it on the road behind me. Or maybe I could use it as a weapon next time some fat chick leans out her window to tell me to "get off the road"??! No??!! At least half a dozen times I was tempted to turn around and just call it a day. I kept asking myself "why the hell am I doing this to myself"...I can't remember a time when I wasn't sore...even my recovery weeks involve twice as much training as I did at my peak last summer! "For what" and "for whom" am I torturing myself like this for??? The only answer is because I CAN! And of course "for who?"...ME! And I can't quit on myself! So on I plowed...up those hills and into the wind like an angry, determined bull. And finally my positive attitude returned to me. Positive thinking is a powerful tool I tell you! I like to talk to myself when I ride! "You F**N rock, self!". "You're a beast!"..."You are going to slay the competition this year, self!" "You climb like a moutain goat, self!" The wind really is a great training tool, but its also demoralizing when you're already having a tough time. But I slayed it today! And I actually conquered a monster of a hill that I've never attempted before, because I was afraid of that hill. Its about a mile (more or less) of straight uphill...most of it is gradual but there are a few steep bits thrown in there! And then the best parts are the false flats...you see them and thing ahhh a break! But noooo!!! SO yeah to conquering inner demons! Tomorrow its on to 11 miles of trail running! That's my treat!

Slacker

As in posting not workouts....

50 minute trail run with the dog! Not sure what distance I covered. Accidentally left my gloves in the other car which went with Josh to work. Boy were my hands chilly. Took 15 minutes for the to warm up.

50 minute swim (not sure why this took so damn long)

200 warm up
6x100 free ( to determine cruise interval)
3x100 (no touch_
8x50 drills
4x100 (50 kick; 50 pull)
200 warm down

yardage: 2,000

Had to rush from the pool to work, forgot my brush so I ended up walking around all day with knotty hair...not that anyone could really tell with it up in a pony tail. Glad I work at a gym where everyday is spandex and pony tail day! =) Twenty more minutes and the little man will be in bed. Then I can sit down and relax with Desperate Housewives and Cinnamon Bread. I ordered a new black two piece from TYR and some Tri shorts to go with! Figured it was time to get rid of my see thru ones from last year. On second thought...that could be a race tactic.

Just another manic monday!

35 minute tempo run
10 minutes easy running
10 minutes 9 min/mile pace ( a bit harder then I thought it would be...guess I have a lot of work to do)
15 minutes easy

Immediately followed by swim....

1x 200 warm up
4 x 250 free (no push off wall) these were tough
3x 100 (50 kick, 50 pull)
1x 100 cool down

Total yardage: 1,600
Total Training Hours: 1 hour 5 minutes (30 swim, 35 run)

More Rolling...

The little guy still had a fever this morning. I really hope he feels better tomorrow, not sure how much more PBS kids I can handle before the men in white coats have to come drag me away. On the plus side my house is very organized right now. I used all the extra time to clean! Was feeling pretty tense this morning, but 40 minutes on the rollers helped with that some. I love spending time with my son, but I really really hope he is better tomorrow. I think I've earned that trail run!

Rolling, Rolling!

Got a nice sweaty session in the rollers today. Still a bit bummed about missing out on my trail run, but so goes life! Almost rolled right off the rollers a few times. =) Hopefully the little munchin is feeling better tomorrow. I could use another day off work, but I really want to get out on the trails.

Cut Short

Got about 10 minutes into my trail run before I got called to pick up Connor from daycare. He was running a fever this morning, but I took him in anyway just to see how he did. Apparently, not soo well. Bummer was really looking forward to that trail run, it was a gorgeous morning! Oh well guess I'll be hopping on the rollers later on.

Gearing to go!

I am sooo looking forward to my early morning trail run tomorrow! Just debating whether or not to try and take the pup with me. I know she would enjoy it, but I have so much pent up energy I just want to go by myself so I don't end up dragging her behind me. Ahhh but I know it would be good for her, since she is going to be pent up all day. Plus it might be good to have something holding me back a little bit. This week off did not come at the right time. Work has really been stressing me out and as we all know a "recovery" week is basically equivalent to a taper. Wreaks havoc on my emotional state. This whole single parent status is really wearing on me. I love the little monkey like no other, but between him and the dog...my patience is tested on a daily basis. I have been working on my resume for a good part of the weekend. Lets hope it does me some good, because if I have to continue at my current job I just might rip all my hair out...hehe Can't wait to rip up the trails tomorrow come rain or shine...or snow....or ice! =)

Bleh

So Thursday was an "off" day and Friday was a short run! 30 minutes with a 10 min mile pace. My legs still feel tired! Normally after a recovery which such as this, they are ready and rearing to go. Today I'm tired and sore after that run. Which I really shouldn't be, so WTF?????? Hmmm maybe I'm dehydrated? My emotions are def reflecting the down time, ie: all out of whack! I'm hoping my being extra tired is only due to this icky cold I seem to have come down with. This is just the beginning, I can't be tired already.

Frozen Face

AM Swim
100 free style
400 drills (50 drill; 50 kick)
2x100 free style (flip turn without kicking off wall)
100 buoy (arms only)
100 one armed
100 free style

total yardage: 1000

I decided to test out my new aerobars by biking to and from the pool this morning! It was a chilly 19 degrees! Niiice! I wanted to wear my black face mask, but I decided it was best not to try and bike to the base pool looking a bit like a terrorist. (which I most def do while wearing said face mask. I think I'll just have to risk it next time though, because my nose was quite frosty! I also wasn't very aero with my backpack full of swimsuit, towel, goggles...ect! Anywho, my legs are still quite tired and my arms too after yesterdays bis and tris workout. I don't want to, but I think I might just have to take tomorrow off. I want to be fully recovered for the next three weeks of building!

Mako

30 minutes on the spin bike (almost no tension and it still felt like a huge effort). I wanted to try and stick it out for a full hour, but I'm supposed to be letting my body repair itself this week so alas I had to exercise a bit of self control. Instead I did a little strength training; bis and tris! Lighter weights and lots of reps. Was very excited to pick up my baby from the bike shop! It had me smiling all day!





My bike reminds me of a mako shark!



"The shortfin mako's speed has been recorded at 50km/h (31 mph), and there are reports that it can achieve bursts of up to 74km/h (46mph).[17] It can jump up to 9m (28ft.) in the air. Due to its speed and agility, this high-leaping fish is sought as game worldwide. This shark is highly migratory. Its exothermic constitution partly accounts for its relatively great speed."-wikipedia

I think the name is rather appropriate! =)

Recovery Workout Numero Uno

Fortunately, the daycare at the gym was not overly crowded so they could fit Connor in! Good thing, cause this girl needed her run! Was getting way too antsy. It was short and slow, not the way I like it...lol Probably averaged around 12 min miles...yuck! I always run slow on the treadmill though, I think the number on the screen psyches me out or something. My left heel is feeling a bit tender, must remember to put some ice on that. Maybe an epsom salt bath too for my achy achy joints. Hot stuff...huh?! Well I can't really say that the run hit the spot, but it did at least take the edge off. Also did a bit of core work. Some exercises from an old triathlete magazine along with a few of my own thrown in! =)

Love- Hate Relationship

I'm talking about my recovery weeks! On one hand I love 'em, because I know I've earned it and my body needs a break. I beat the crap out of it last week! On the other I hate 'em because they make me antsy and moody. Going to start the week off with a nice 20-30 minute easy run on the treadmill. I'm super excited about picking up my bike tomorrow, new aerobars and all! Good example of this love-hate thing would be how clean my house is today. This would be due to the overabundance of energy thanks to yesterday's off day!

Week 3 of building!

Monday-swim
6 x 100 (50 drill of choice, 50 kick with hands in front)
4 x 100 easy freestyle; rest one minute
6 x 100 (each 100 you go harder and do these without touching the wall)
4 x 50 sprint (without touching the wall)
200 (50 drill, 50 free)
Total: 2000
Wohoo...that means I swam about a mile and a quarter! Felt really good in the water.

Tuesday-60 minutes spin

Wed-swim
4x100 (50 drill; 50 kick)
2x100 (don't use wall to kick off of)
4x100 (50 free; 50 arms only)
200 cool down
total yardage: 1200

Thursday
2 hour bike (28 miles)
1 hour run (5 mile hilly loop)

Can't believe it took me 3 hours to do that. The wind today was F*** insane! Good thing I had Kim to laugh about it with. Felt like my bike was going to blow out from underneath me at any moment. Was actually ridding sideways across the road quite a few times! During the last bit of the run it felt like I was running into a brick wall! Lots of fun though!

Fri-
60 min spin

Sat-
60 minutes yoga

Sun-off


Can't a girl get a few more hours in the day! I also bought myself my first pair of clip on aero bars in honor of the dreaded V-day!

Swim Swim

200 warmup
Drills
2x25 one armed
1x50 kick
1x50 fists
1x50 fingertip drag
1x50 wave
1x50 Arms only with buoy
1x50 sighting
4x24 sprints
200 cool down

total yardage= 850

Might have done some more in the drills department, but I can't quite remember. I am surprisingly fast when I just stick the buoy between my legs and swim using only my arms. I try to do this a lot during races to preserve my legs for the bike and run. Pool felt great. Still having trouble turning my head thanks to a pulled shoulder muscle. Must have worked up a nice sweat, because even with wet hair I was still nice and warm on the short walk back to the car. And it def was not warm outside! Ok off to make dinner now. Am looking forward to my brick workout tomorrow am!!!

Week 2 back to training plan!

Owwy..pulled my shoulder while doing weights on Friday. Still managed to get my run in on Saturday, did 50 minutes instead of 30. Feeling A-ok today! =) Well except for the pain that radiates out from my shoulder up my neck and down my back. But hey at least my legs are good to go! So here's the plan for this week! Going to lay off the weights a bit.

Monday-Swim
Tuesday-easy brick
Wed-swim
Thurs-bike (intervals) or spin class
Friday-off
Sat-long bike
Sun-long run

"Officially" Training Again

The 20 week training plan doesn't begin until the end of February, but I need to start getting back into a more structured training plan. Actually I crave it right now! I've been hitting the weight room big time out of winter boredom, so now I need to start upping the cardio sessions. I'm finally able to run again without any serious pain. My left calf cramps up pretty badly but that I can deal with. Monday I spent about 15 minutes on the rollers. Am finally starting to feel comfortable on them again. Then I did an hour long spin session at the gym. I didn't think I was a spin person, but one class a couple a weeks back and now I'm hooked. I ordered a tri saddle for my bike and it finally came in yesterday. So I dropped my baby off at the bike store today to have it put on. Its preeetty! Has some pink accents on it which match the pink bar tape. I really didn't like the paint color on my bike when I saw it in the magazine, but now I love it. Def very me! Anywho here's the plan....

Monday: 15-20 minutes on rollers
(unplanned) 60 minute spin class
Tues: 20 minutes on cross trainer, tris and chest weights
Wed: 15 minute swim, whatever else I do depends on how much time I have left when I get to the gym aka work (may try and throw in a super short run)
15 minute run outdoors (BRrrr)
25 minutes cross trainer
Thurs: LEGS!!! ,60 minutes Spin
Friday: Shoulders and Bis
Saturday: 50 minute run
Sunday: OFF