Not a bad "training" race (Oakdale Du Race Report, 2009)
My results for the 2009 Oakdale Duathlon (3 mile run / 13 mile bike / 3 mile run) as follows:
Total Time: 1:39:42
182nd out of 313 total participants
49th out of 148 women
8th out of 26 in my division (women 35 – 40)
Run 1: 25:56 (8:39/mile)
T1: 0:56
Bike: 45:15 (17.9 mph)
T2: 1:05
Run 2: 26:33 (8:51/mile)
So, not bad considering I haven’t been running all season. It’s not the 8:18/miles I had last year, but I’m pleased to have eecked out sub-9s — especially given my fear of running 10 minute miles today. If anything, it shows that I don’t have that far to go to get back into last year’s race shape as long as I take it cautious on the runs.
Ironically, I placed HIGHER this year — 8th out of 26 (last year I was 10th out of 27). I love it when I can make the top ten of my age group, even if there were only 26 of us. It’s still cool to make the top 10 — and the fact that I actually placed higher this year, well, that feels good.
That said, my bike was SLOW. Holy cow. I thought I was doing well out on the course. But it was pretty windy out there and it’s a hilly course. I also have to remember that last year I did this race coming out of a week spent cycling in Texas for Hell Week. I’d had almost 750 miles on my legs by this time last year. This year? Hmm, maybe 250 if I’m lucky. I also noticed that there were a few times during the bike that I did notice my heart rate dropping into my aerobic zone as opposed to the anaerobic I was trying to maintain. Oops. Funny thing is that this year’s time was slower and LAST YEAR we were stopped on the course by a train for two minutes. Funny.
As for the race experience, it was a great day and I’m so glad I talked myself back into going. It’s a 9 am start and not that far from my house, so I got to sleep in later (6:30 is really sleeping in on race days — some tris have me up at 4:30 am). I had my regular granola and soy milk and got my gear together. I was out the door around 7:30ish and got to the race a little before 8 am. Parking was already a little crazy and transition was full, so I took a spot towards the back — the non-desirable area, I suppose given its distance from the bike in and out. But I didn’t really care since this race has a teeny transition area and I know the transitions would be quick. It’s so great when you don’t have to deal with a wet suit. Love that.
I caught up with a teammate and another buddy. I also ran into a few other friends. It’s always so much more enjoyable when you know people at a race. I remember my first races in Minnesota and not knowing a sole. I always felt so lonely wandering around, setting up my stuff.
Since I just put my aero-bars onto my bike last night, I did take the bike out for a spin just to make sure they were okay and remind myself what aero-bars felt like. I also noticed just how cold it was. Temperature when I arrived at the race site was 47. Not sure it got much warmer than that. Clouds moved it and it was windy so it never really felt that warm. I made a mental note that I’d most likely need arm warmers and a wind vest for the bike portion.
After my bike warm-up, I jogged a little as well. Then I lined up with my peeps. The 35+ women were the last wave so we got the carry up the rear. I have to admit, I hate starting last. I’d kind of wished I’d chosen to race Athena and then could have started in Wave 1. Oh well.
For the first 3 mile run, I was determined to keep my heart rate between 155 and 160. Although, it was actually more steady around 162. This felt about all I could give. My teammate caught up to me and we paced each other through the whole 3 miles which was nice. It kept me motivated. Just like last year, I was in love with the gorgeous venue. The running trail was hilly, but so pretty in and out of the wet lands.
My first transition felt really fast. I did take a few seconds to drink some water. And I’m glad I didn’t wear a hat this year so I didn’t have to deal with swapping it out with my helmet.
It felt good to get on the bike since my legs were feeling tight and a little tired from the run. I just cruised at what I felt was a good pace. I stayed in my aero-bars. I tried to make sure my heart rate stayed anaerobic (155+), but, as I mentioned before, I did see 145 a few times and chastised myself a bit.
I passed a lot of people. I guess that’s the nice part of starting in the last wave, I don’t have fasties behind me catching up. I felt pretty good on the hills — mostly just cranked along. There were some brutal sections with a strong, strong headwind (up to 15 mph gusts).
At the end of the bike leg, I managed to get my feet out of my shoes on the bike. I’m still tickled that I’ve managed to figure this out. Running into transition barefoot is so much easier than in my cleats.
Transition 2, however, was not so smooth once I got to my transition area because another athlete had racked their bike in my spot and I had to futz around a bit to get my bike racked (in the process, knocking over the coffee I had in there and spilling it all over my towel and dry clothes — damn). (NOTE TO TRI PEEPS OUT THERE: Don’t be an ass in transition. Put your bike back where it was to begin with and NOT over other people’s stuff. Goodness, that drives me batty when transition neighbors aren’t considerate.)
Right away on my second run, I knew it was going to hurt. Almost immediately, my calves started to cramp a little (probably didn’t help that I did have a massage yesterday). I had to really push myself to stay anaerobic, because I could really feel my legs. But my ankle was fine (that was my biggest worry) and I felt okay. I just had three miles left to go. I knew I wasn’t as fast as I was on the first run, but I made every effort not to completely tank on the final run (although, I did consider for two seconds just walking the second one using my ankle recovery as an excuse — but that would have been lame, right?). There was a flat-footed, heavy breathing dude behind me for the first 1.5 miles and that was annoying. He was just so loud. Luckily, he passed me right at the water stop and I actually walked through this, drank some water and set off for the final leg.
The last 1.5 miles of the race are brutal because it’s constantly up and down with barely any flats. So, just as you are trying to push out the final mile, you are also dealing with painful legs and lots of uphills. I also had some woman at this point pass me so closely she brushed my shoulder and then immediately cut in front of me so close my arms in there natural movement actually hit her back. “Excuse me” I exclaimed. “Oh, sorry,” she mumbles. And I wonder how necessary that really was. Weird.
The last little bit of the run is also tough because you see the finish line when you still have approx 400 meters still to go. You can hear the people, but you have take the long way around to get there — a large half-loop with the longest stretch up hill and in the opposite direction of the finish. It’s a bit of a mind game because it looks like a really long way.
As I turn the final corner, I muster what I have left. My heart rate is in the upper 160s, so I know I’m giving it my all. I see a woman in front of me that I’ve been following the whole way and she becomes my rabbit. In the last 100 yards, I pull out whatever sprint I have left to pass her and finish strong.
I know I worked hard because I did feel a little pukey at the end and my legs were screaming. The best news, however, is that my ankle feels really good after putting a combined total of 6 miles of running on them — my longest since December. That feels really sweet because it does feel like I’m finally recovering.
My teammate was right behind me. Our other buddies rocked it and were waiting at the finish.
All in all, a pretty good day.
And now it’s nappy time.
порно зрелых толстых женщин
Whoa! Race season is here. How did that happen?
I have my first race of the season tomorrow morning. Oakdale Duathlon: The race that took me by surprise last year The War of the Roses the movie
buy The Computer Wore Tennis Shoes Identity Theft hd
Kim Possible: So the Drama dvdrip Once Upon a Crime… rip
— the one where I did really well (including averaging an 8:18/mile pace for BOTH runs which is a major PR for me). Yep, that’s tomorrow. And, truth be told, I’ve been planning on skipping it.
I know I haven’t been posting here consistently and, if you haven’t been following me on Twitter, you might not even be aware that I’ve had a nagging ankle injury. Crazy enough, it stemmed from an early December tumble on my skis. My achilles tendon just became a nuisance and never healed. It just bothered me — especially while running. Of course, did I stop running? Um, no.
No, I ran pretty much all winter long. I also started seeing the Physical Therapist. And after about four appointments, he told me to quit it. Stop running. “If you were complaining to me about your face hurting while you kept punching yourself in the face, I’d tell you to stop that and you wouldn’t argue, right? Same with your ankle. Stop it. You can take some time off.”
So, I took about 4-5 weeks off based upon his advice. I did my exercises. I iced and stretched. And, about three weeks ago, I started running again. The distance has been short. I started out with a few 3 milers. Now I’m up to whopping 4.4. I’m feeling pretty good. My ankle seems to be taking it okay. So I’m keeping my fingers crossed and taking it one day and 10% mileage increases at a time.
That said, I’m slow. I tried to keep as much run fitness as I could through the 4-5 week period. I used the eliptical and the arc trainer. But it’s hard – especially when I normally concentrating on speed work during this time in my training schedule. So, I’m back to 10-minute miles and trying to be okay with that.
Which brings me to tomorrow’s duathlon. I haven’t trained for it. I haven’t even been on my bike nearly as much as I was prior to last year’s race. And my run just isn’t the same. I’d committed weeks ago to skipping the this race. I just didn’t want to suffer through a slow version of last year that just didn’t measure up. I’m competitive and stubborn that way.
Of course, this week has been beautiful weather-wise. Spring is finally here. I’ve been digging my rides. And I’ve been psyched to be out running again. All this outdoor and athletic love got me thinking about the race again. How beautiful the course is. How it’s already paid for. Why not just go out there and do it and chalk it up to training? Sure, it’s a little blow to the ego. But we all have set-backs. And if a race time of 6+ minutes to last year is the worst thing that can happen, well, I’m a lucky, paranoid freak. Honestly, it’s really a blessing to just have the ability and opportunity to compete in this sort of thing — at any level.
So, I’m off to bed. It’s an early rise tomorrow and I’m going to go out there and hit my first race of the 2009 season. And I’m going to concentrate on having fun. Time doesn’t matter but the experience does.
Night, ya’ll. See you on the flip side.The Texas Chainsaw Massacre 2 film Bicentennial Man ipod Cry-Baby move Stepmom movie Prime full movie Army of Darkness hd
The Phantom of the Opera hd
Awesome Spin Playlist – Just sharing the love…
I had a great 90 minute spin today. I was a little hesitant. Sitting on the trainer for over an hour by myself is always a challenge. Even while watching TV, I still struggle. It’s hard for me to focus and push myself hard enough to make the effort worthwhile. And I know I had at least 60 minutes of riding in zone 3 ahead of me today. So, I got up and put together a playlist specifically for the ride and I’m super-thrilled with how it turned out. The 90 minutes FLEW BY. The music was great. I actually could have gone longer — if only I hadn’t had a lunch date and a longer playlist.
I did kind of copy the structure of an endurance ride I did recently at the St. Louis Park Lifetime. I warmed up for 20 minutes and included a couple of short of pushes into zones 3 & 4 as well as about 4 minutes total of isolated leg drills. Then, after 20 minutes, I went into the meat of my Zone 3 ride which was basically approx. 10 minutes of 90-100 rpm seated riding with a 5 minute standing climb added to keep things fresh and give the booty a break. I did this x4 and the time flew. I finished with a 10 minute cool down that include a few short sprints and then some totally relaxed zone 2 & 1 riding.
And because I had so much fun, I thought I’d share my playlist. It might not be your thing, but it was a perfect, dreamy ride for me. Also reminded me of how much I love music:
Expectations (Remastered), Belle & Sebastian
That Old Pair of Jeans (Edit), Fatboy Slim
Hey World (Remote Control Version), Michael Franti & Spearhead
New Shoes, Paolo Nutini
The Comeback, Shout Out Louds
I’m Not Gonna Teach Your Boyfriend How to Dance With You, Black Kids
Relief Next to Me, Tegan and Sara
Floorplan, Tegan and Sara
Everyone’s At It , Lily Allen
F**k You, Lily Allen
Goodnight Goodnight, Hot Hot Heat
Hurry Up Let’s Go, Shout Out Louds
Time to Pretend, MGMT
Freakshow (Mix 13), The Cure
Take What You Take, Lily Allen
Keep Your Head, The Ting Tings
Love In Fear, Constantines
Wolf Like Me, TV On The Radio
Hours, TV On The Radio
The Only One (Mix 13), The Cure
High Low (feat. Zap Mama), Michael Franti & Spearhead
Boyz, M.I.A.
Down Under, The Cure
You Don’t Know Me (feat. Regina Spektor), Ben Folds
O… Saya, AR Rahman & M.I.A.
On Call, Kings of Leon
One last post before 2008 closes out
Hey ya’ll.
I sat down to write this post days ago and I keep getting sucked into things like upgrading WordPress, editing my iTunes library, deleting and adding email accounts, cleaning up my home computer. It’s amazing how much admin needs to be done when I haven’t spent time at my desk at home in months other than checking email, paying bills and monitoring Twitter & Facebook.
It’s been a crazy year and I haven’t been blogging much. For someone who has kept an online presence for over 10 years now, this is not my proudest year. That said, I’ve spent way more time and effort on Facebook and Twitter than I would have ever predicted. With Facebook, I love the instant access to the lives of my circle. I must admit, I don’t follow nearly as many blogs anymore now that I have Facebook. It’s also killed me with email. It’s so much easier to write on walls and comment on statuses. Twitter has been a whole other thing that has also bitten into my blog reading. It’s so quick and instant. And I’ve been Twittering myself a ton – so, if anything, I have been microblogging this past year.
But, in the back half here, I think I was also avoiding the blog because I knew how neglected it was and the idea of an update was daunting. In fact, I don’t thinking I ever finished my dog sledding adventure entries. Not sure if I ever recapped cycling Hell Week in Texas. I know I never posted the entry about Dora that I wrote half of on our trip back from Missouri after rescuing her.
Lots of unfinished stories. Lots of random picture uploads. That’s what 2008 was for this ole blog.
I’m not going to make any promises either that I’m going to come back and blog like I used to — I’d like to, but I’m not sure how realistic that would be. But I’m not going to end it either. Me and Funnymoods go way back so I’m not about to abandon now.
That said, I do think it would be worth my time to touch on some of the important points of this year and also outline some goals and objectives that I have for 2009.
The Job. Hunger movie download
It’s no secret that I started my gig at General Mills in late 2007. I kept it secret to the blog that I was working on BettyCrocker.com for about 10 minutes. I couldn’t resist talking about what an amazing site and gig I have. I try not to get into too much about work because this is a personal site. But it felt useless trying to hide the basics, especially when I love my job so much.
It’s been a crazy year for us. I work a lot. I want to work a lot — probably more than I should. And between that and my insane commute across town to The Mills, it doesn’t leave me a lot of free time during the week. About the only thing I have made time for this past year is working out and even that isn’t as intense as it has been in previous years. I am trying to work on a better work / life balance. James does all the cooking. I’m trying to share in the cleaning. We have dogs that need exercise and love. So 2009 will see a focus on more effort into prioritizing workload and concentrating on balance. The truth is, I’m a better professional if I have a life that isn’t one-track.
The Dogs.
Katt Williams: It’s Pimpin’ Pimpin’ buy
Mr. & Mrs. Smith rip Look Who’s Talking ipod
So, obviously, the biggest event of the year was the loss of Tryna. It hit me hard and deep and I still miss her more than I can communicate in words. Just this morning as I was cleaning out the computer, I found all these phone photos from my Razor and so many of them were of Tryna (well, both Tryna AND Sienna, but mostly Tryna). In May of 2006, she had surgery to remove a fatty tumor and she had to wear a t-shirt to stop from pulling at her stitches. I have SO MANY photos of her in her various t-shirts. So cute. She was the craziest, bitchiest dog and I miss her with every fiber of my being. Losing her in August was one of the hardest things I’ve ever had to endure.
Tryna in her Charlie's Angels T-Shirt
So, then, the SECOND biggest occurrence of the year has to be the adoption of rescue dog, Dora. The crazy, spontaneous decision we made to drive to MISSOURI to adopt this little girl. I can’t recall how much I revealed here on the blog, but I know the people following me on Twitter probably thought was a a schitzo, nutcase because one minute I was talking to Adopt a Husky, the second I was looking at local Samoyeds, I was talking to Keeshond breeders in the area (no puppies to be found) and then, within 48 hours, I found Dora online and we were in the car driving to get her. NUTSO!
The thing is, I started searching Petfinder.com the day I found out about Tryna’s terminal condition. I just knew I needed fresh, young energy in the house to offset the loss. I didn’t want to replace Tryna, I just wanted a distraction. And the thing with all the rescues is that many of them are older. And while I totally support (and encourage) adopting older dogs, I just couldn’t do it with 11 year old Sienna in the house. We’re not going to have her forever and I don’t want two senior dogs at once. It’s selfish, but the grief is too much for me.
And then the whole Husky thing. Well, they scared me. We had a two-hour interview at the house and we were basically told they run away, they will tear apart the house, we needed an 8 foot privacy fence and pulley-track system installed. It was all very overwhelming. And right at about that point, that’s when I found Dora online. Poor, James, he wanted a big dog. A dog that could ski-jor (sp?) and I have us driving to Missouri for a dog that turns out to be much smaller than even the Keeshond breed standard. Oops.
But I love this breed. We knew what we were getting with this breed. It seemed the right choice for the time.
Of course, Dora hasn’t been without her challenges. She’s super skiddish and scared of strangers which we’re working through with our obedience trainer. She’s also turned out to be quite the chewer. I went through two pairs of very expensive eye glasses this year as well as numerous rugs, bedding, socks, underwear, etc. In summary, the girl has to be in her crate if she can’t be supervised. She can’t be trusted.
She is so adorable, though. Like I said, she’s not the breed standard. I don’t know if it was malnourishment or in-breeding, but her head is not the normal size of a Keeshond. But she’s actually a normal height and has big paws. She’s kind of funky and, as we say at home, has some junk in the trunk. But I think this also means she’ll always look like a puppy. She has the most adorable face and a dorky personality when you get to see it at home. She’s a fun dog.
Streeee--eetch
Of course, I can’t close out this little section on the pups without mentioning that Sienna is the love of my life and even though she did turn 11 this year, she is still very healthy. She’s learning what it’s like to have a puppy in the house. She’s very patient with Dora. And we hope we have many more years left with her because, as tough as it was to lose Tryna, I can’t imagine what a wreck I’ll be when I have to say goodbye to this girl.
Hiking in Frontenac with the dogs
Triathlon and Racing. And Weight-stuff, too. Empire Records buy
This wasn’t my best racing year. Between work, Tryna’s death and lack of motivation, I wasn’t very focused this year. I did have a PR at Grandma’s Marathon. I also had a very good first Duathlon (with 8:13/pace runs during both sets that I never was able to repeat for the remainder of the year). Shoot, I even PRed at Racine on the half iron-distance course with an epic swim in 56 degree water.
But I just wasn’t that dialed-in this year. I didn’t care as much. I was loose in my training. And, you know what? I think that was all fine after a few years of being laser-focused and always training on-plan. I think I needed 2008. What this year showed me is that you can still compete, you can still have fun even if aren’t regimented. Shoot, I went out and did the Square Lake half-iron with barely any training between that race and Racine.
Of course, I also learned that, even if you aren’t training on a solid schedule, you do need a CERTAIN amount of base miles on your legs for running. The Whistlestop half-marathon was not exactly a success. I ran that with only a long run of 10 miles on my legs and it hurt. So, while I can be loose in my training, I also need to make sure I have adequate mileage or take the shorter route if necessary.
I also gained some weight this year. I didn’t follow Weight Watchers. A few times I did try and track calories online. But, like the training, I wasn’t focused. That said, I do need to correct a little. My clothes are a little tighter and I know I’d be happier (and could run faster!) with a few less pounds around the mid-section. I’ve avoided going back to WW for almost a year, but I think it’s time. It’s the only plan I’ve ever had success on. In fact, I did start counting points a few weeks after Thanksgiving and was amazed at how much it helped in these weeks leading up to the Christmas holiday.
For next year? I plan on being a little more regimented. I’ve already planned out my 2009 triathlon and race schedule. My big race of the year will be the Twin Cities marathon which I’d like to attempt a 4 hour race (during the election, I heard that Sarah Palin has run a 4-hour marathon and I have not been able to let that go!)
Heist movie download Ruby Blue movie . I’ll probably do another half ironman and a number of smaller olympics and sprints. I’ve already set up my TrainingPeaks.com plan and we’re ready to go.
In Summary
For the most part, it was a good year. It was tough losing Tryna, but that stuff happens — especially with pets. And we gave her a good life. We have a lot to be thankful with in regards to that girl.
James and I have also had a blessed year in general. We both love our jobs. We have amazing friends. We lead a very charmed life for two late-thirty-something St. Paulites.
Tonight, we’re headed a couple of local neighborhood parties. I’m excited for the opportunity to just stick around the neighborhood and enjoy our friends’ company. And at midnight, I can guarantee that I will toast to my husband and to my life. I am one lucky, lucky girl and 2008, if anything, was very good at demonstrating to me just how true that is.
Of course, before the partying commences, I have one last XC ski to get in this season. The nice, fresh snowfall from yesterday should mean a lovely afternoon on the golf course, today.
Happy New Year, ya’ll!
SORT 2008 – a less than enthusiastic race report. (part I: the pre-race)
Wow. Can I just say wow? This summer has FLOWN by. I mean, F-L-O-W-N by and I feel like I’ve barely been able to enjoy a thing. James feels the same way, too. We’ve just been so busy and so crazy that — sitting here now — feels so weird. We actually didn’t have anything going on (wait, he did race today, but other than that, there were no major plans which has been a rarity).
So, Racine just sort of happened. It’s not that I wasn’t training, but the craziness that has been work and the cloudiness of my dying dog made me less than focused. I honestly didn’t even want to go to the race. But it was my girlfriend’s first half-iron so I felt a bit obligated. It’s also no surprise that I’ve been less than enthusiastic after Grandma’s. I don’t know what it is with me this year, but I’m not “feeling it.” I got sick over Memorial Day and I have yet to feel my old competitive self return.
I’ve also noticed a significant lack of muscle mass. Ugh. Lack of training??!! Not sure I want to talk about that…
So, Racine was here. It was Friday and Judy and I were off to Racine, Wisconsin for one of my A race events of the year. We both had Friday afternoon off so we used that time to make the trek. Gas was spendy. The drive was long. And when we arrived at the Knight’s Inn at 10pm on Friday night, it was a horrible sight. The hotel was AWFUL. It didn’t help that there was a gang of people hanging out in the parking lot drinking around a mini-van that was decorated with a giant shark fin and watching our arrival (we later learned they were there for the Jimmy Buffet concert in East Troy, WI — what-EVEH.)
The room was dirty, sticky, nasty. The air conditioner smelled like mildew but the heat of a non-air-conditioned was worse. Judy stuck to the table when she moved it to make room for our bikes. I stuck to the overhead light when I went to turn it on. We both stuck to the floor. It was utter gross-ness. I immediately began to think in terms of back-up plans. We couldn’t stay here – at least not the night before the race. I called around to all the hotels in Racine. Most were booked. Some weren’t taking a waiting list. Finally the Marriot had something. A king size room. It was $159 for the night, but it didn’t matter. SOLD. Their computers were down so we actually had to drive over to make the reservation for the following night. We had a beer in the bar after we booked the room and laughed at the situation.
Returning to the nightmare-ish Knight’s Inn, we did manage a bit of sleep. The room was nasty, but it was quieter than expected. In the morning, I called the booking company for the hotel and pretended I was the party that booked the place. I told them we had to check out because of the squalor and the mildew in the air conditioning. They said they’d refund the night. Let’s hope that happens. TRAVELOCITY: We’re watching!!!
So, it’s Saturday. The day before the race and we’re homeless until 3pm (when we can check-in at the Marriot). The weather is humid and misty. Judy and I head to Panera for breakfast and Wi-Fi. We waste an hour or so and end up heading to registration shortly after 11am. It’s raining now. Registration doesn’t start until 12pm. We wander around in the rain and drizzle for a bit (not exactly fun). We finally stand in line and start to hear the murmurings of water temperature. 56 degrees. Freezing. Neoprene head caps are sold out. I’m happy I have my full sleeve wet suit. I forget to register Athena like I did last year. So, we’re out of the expo with a few goodies and our numbers.
After that, we take a short bike ride. Judy isn’t feeling that good (is she getting a cold? is she just tired?) — I’m negative and kind of wishing I wasn’t there. Luckily, the ride perks me up. Even in the drizzle, it feels good. I’m actually wearing my Time Trial helmet to try out it out (haven’t decided yet to whether or not to wear it). I conclude it would feel even better to go for a short run after the bike ride. Luckily, Judy is interested. So, we run, too.
After the run, it’s showtime. We decide to test the infamous cold waters. We head down to the park restrooms to change. A woman there is practically in tears telling us how cold it is, how she can’t bring herself to acclimate. How her wetsuit is actually broken and no one will be able to swim in these conditions. I try not to listen to her and let her affect my attitude. Only *I* can judge what is un-swimmable. Although, truth be told, this is a little scary.
We head down to the water after getting our wetsuits on. It *is* cold. Really cold. Total ice cream headache when I enter the water — something I’ve never experienced — ever. I own a full sleeve wet suit — but my exposed feet, hands and face are SO cold. Judy and I swim around a bit. We also get totally turned around at the buoy because of the fog. Which way is the shore??!! Can we really have a race in the conditions??!! We figure it out, swim back. It’s still freezing, but I feel it’s doable. Let’s get some clean clothes on and check in to our hotel!!
We check our bikes into transition. We check our bodies into the Marriot. We hang out for a bit in the hot tub (with the other billion kids at the pool). Then we shower and head to Olive Garden for dinner. I know. I hate Olive Garden, too. But I figured it was safe and easy pre-race food. I also break my pre-race rules and have a beer AND a glass of wine. Not sure yet whether it affected my performance or not.
Back at the hotel, we get our gear in order. We plan to be up at 4:45. I know I want to leave by 5:30 in order to get to transition in plenty of time. I sleep sporadically throughout the night. At least the Marriot is super-clean and comfortable. That was nice and a STELLAR decision.
Race morning: I’m all business. Judy probably thinks I’m a bitch. We gather our stuff. We check out of the hotel. We’re on our way.
Right away, I notice how humid it is already. I think back to the Madison Marathon in 2006. Another swelter-fest. 70 degrees at the start is never a good sign.
At transition, Judy and I split. I get to getting my gear in order. I line things up. I check my tires. I apply my sunscreen. I try to joke with the other participants. I stand in line for potty. The fog is thick. We soon learn the start is delayed due to it – first 15 minutes, then thirty, then another 15. Judy informs me that we can’t wear the latex gloves we purchased at Walgreens. We still have our Vasaline for our faces, though.
We make the trek to the start. It is foggy and starting to clear. But it doesn’t feel completely safe. We have many discussions. We swim around a bit. We re-familiarize ourself with the FREEZING water. It’s almost race time. Am I ready — um, no. But here we go…
Ace in the Hole ipod
The World Is Not Enough release
Cruel Summer
(Hah! I just had to title my post that because the song is currently playing on Sound Opinions The Legend Trip film
and it seemed really fitting for what I was about to post.)
Okay. So, here’s the deal. I’m feeling better. I’m getting back into my training groove. But I’m super-frustrated and totally freaked out for Grandma’s Marathon — which is in 2 weeks. Two short weeks.
That sickness? Man, it drained me. It freaking drained me. And it messed with my training schedule for Grandma’s and, when you’re a Type A Training Chick like me, that throws you for more than just a loop. I went 9 days with no exercise at all. I missed my longest training run (a 22 miler) and I have come back drained and much weaker than I was before I got ill.
Before getting sick, I was feeling strong in my marathon training. My long runs were tough, but I felt like I was chugging along right on track. Not only that, I felt stronger than ever on the bike. After that great week in Texas in March and some follow-up hill rides and other rides with strong peeps, I had a confidence in my legs that I’ve never had before. I felt like there was some supreme base laid and I would be rocking out PR times in all my tris this summer.
Of course, THEN I got sick. Super sick. Fever, body aches, coughing that felt like shards-of-glass shredding my lung tissue and (worse of all) WEAKNESS. Even after that first 7 days where I was pretty much bed-ridden, I was damn tired. So tired that I was getting 9 hours of sleep a night and still feeling tired. And then, last week, it was my first week back to regular training and the stupid Tuesday night “conversation-pace” ride was a challenge for me. I was red-lining it up the High Bridge at a pace much slower than previous weeks.
The worst of it was probably last week. Sure, I’m healthier. The silver lining is that it could be worse and I HAVE Frequency
rebounded. But last weekend was my first triathlon of the 2008 season. And I knew I was behind in my Grandma’s marathon training. And I knew I was not 100% back from being sick. But it was still my first triathlon of the season. I am still competitive. And part of me hoped, deep down, that maybe — just maybe — that despite all these circumstances, I’d still come out on top considering my training all season (and all winter for God’s-freaking-sake!).
Of course, that’s not what happened.
And before I totally cry on ya’ll shoulders, I have to admit two variables that were very much in my control. Because of Grandma’s and the fact that it is my A race of the early season, I felt the need to put that, above all else, a 12-mile run on Saturday. And knowing I was doing a long run on Saturday (although 12 miles is kind of short, but it was entrance back into “long running”), I knew I wouldn’t be able to race the Buffalo Tri. I would have it view it as a training race. I couldn’t be concerned with competition. And I wouldn’t do myself any good if I raced the run with every thing my legs had.
So, there you go. I went into the weekend knowing (and choosing):
(1) 12-mile run on Saturday
(2) “not racing” Tri on Sunday
That said, I still, in the back of my head, hoped I’d still perform.
I will tell you: the 12 mile run was tough. After 9 days of in-activity and only a few short runs prior, the 12 miles was a toughie. (Only freaked me more out about Grandma’s)
And then, when I woke up on Sunday, my legs were sore! My freaking knees were stiff. Even if I wanted to ignore the “non-race” race, I knew I wouldn’t perform my best with sore-as-hell legs.
I didn’t type up a full report (I suppose this could serve as it), but the race actually went okay. I made the concious decision not to get to transition area early in lieu of rest. So, I racked quickly (next to two pink Divas in fact: Sascha’s and a stranger’s). I didn’t warm up and I only spent a couple seconds in the water (because most of it was helping my teammate Judy put a wet suit on for the first time ever).
My wave started and I felt I actually had a strong swim. I stayed with the middle of the pack. I actually got an elbow in the eye at one point (ow!). But I plugged along and never had any issues. My swim time was very consistent with last year (slight better, I think) so, in hindsight, my best performance year-to-year if we’re comparing sports. Kind of surprising considering I hadn’t swam in over 4 weeks (and that’s a WHOLE ‘nother entry but you can blame the illness on that, too).
The run to transition after the swim? Well, that didn’t go as well. I felt tired immediately going into the little jog up the bank towards the racking area. I actually told myself to walk (not run) because I wasn’t “racing.” But that was tough, too. Not running in transition? That’s not right. That’s not competitive. (See, it’s hard for me to take off my racing hat.)
Once I got to transition, it was also a challenge getting off my wetsuit. Oops. Haven’t practiced THAT in a year.
The minute I got on my bike, I felt better. I was strong. I was passing a bunch of cats on the hills like I normally do. I even dared to think I was faster that I was last year (I wasn’t — I just passed slower people). My heart rate was 155 – 164 for most of the ride (sometimes lower than it should have been, sometimes higher). At the end of the ride, I considered slipping my feet out of my shoes on the bike like I’ve been practicing (and like I did in the Oakdale Du), but then I told myself not to because I wasn’t “racing.” That turned out to be a big mistake because the run from the dismount to my transition spot was FOREVER and running in my cleats was slow and sucky.
I finally made it to my transition area. I knew I was being slow. I put on my shoes. I messed with my sun visor. I grabbed my race belt and headed out.
The run is the hardest for me in a lot of ways because I know I’m not a strong runner and, to be competitive, I have to coach myself to run hard because of that. I have to run harder than I feel like I should or can in order to get my best time. But going out on this run, I told myself to not go that hard because I wasn’t “racing.” I went out at what I felt was challenging, but not an all-out.
And people were passing me, make no mistake.
That said, I still felt kind of cocky and strong at this point. Like, I was still doing well and chugging along even though I wasn’t giving it my all. I crossed the line at 1:20. I felt good about the time when I passed. I felt pre-maturely cocky.
When all was said and done, it was actually 4 minutes slower than last year. Last year I was 16th in my division, this year I was 32nd. I did okay, but not great. And certainly not close to my performance last year.
So, in the end, it was a fun race. But it wasn’t competitive. I was sulky despite being around tons of my teammates and knowing my decisions were smart ones. I was just grumpy. That’s what it all comes down to, really.
I think that’s why I never wrote a race recap. And, when this weekend approached, it’s really why I bagged out of the Manitou Tri. It’s probably my favorite race of the season, but I knew (especially based on last weekend’s experience) I shouldn’t compete. The thing is, Grandma’s is more important and I’m freaking out like crazy over my ability to cover those 26.2 miles. Sure, I ran 20 miles over a month ago. But, I question my training since then. I got sick. I ran 12 miles last weekend and then a sucky 18 this weekend. Sure, 20 is a long run and should get me there, but it was so long ago now (over 4 weeks). And yesterday’s 18 was no picnic. My legs were screaming at the end. In two weeks, I have to get 8 MORE MILES out of those legs.
How is that going to happen???!!!!
(Are you seeing my freak-out yet?)
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That’s it. I decided not to do Manitou today because I figured that, at the very least, yesterday’s 18 mile should get me a little more prepared. To add to it, I made today restorative with lots of sleep and a 60 minute gentle yoga class. Tomorrow will be a 5 mile EASY run @ a crazy, slow pace of 12 minutes per mile. I’m doing what I can to set myself up for success in two weeks.
But I’m scared. I’m more nervous than I was going into my first marathon. I don’t know that my legs have it in them to perform. I’m not confident I can cover the 26.2 miles. And I can safely say, I’ve never felt this way going into a race. I’ve always felt capable of every race I’ve encountered. I’ve never felt doubt in being able to finish any race I’ve entered. But I feel doubt about Grandma’s.
And that scares the shit out of me.
Have I trained enough? Do I have what it takes? Was I smart about how I treated my illness and how I recovered?
We won’t know for two weeks. But I do know, I’m doing what I can in these last 14 days to make myself ready.
Let’s hope it’s enough.
RMR & AMR Testing and Training — More weight stuff…
So, I finally had it. After a few months of frustration with nutrition and weight, I finally signed up at Lifetime for a Resting Metabolic Rate test as well as an Active Metabolic Rate test. I haven’t hinted much at it on the blog lately. I don’t know if it was embarassment, frustration or denial, but I’ve been steadily gaining weight. Slightly gaining, but gaining nonetheless. I’m up 6 lbs. from where I was at the Racine Half Iron last summer. And while that is only 6 scant pounds, those pounds have been much more noticable than the other other 10-15 I’ve gained since hitting my goal weight at Weight Watchers in 2005.
The thing is, until recently, the extra poundage hasn’t really bothered me. I knew I was up 10 lbs. from goal, but my clothes were still fitting. I was still in that 8 to 10 size-frame. Then, after Christmas, my clothing started to get tight. Once that began to happen, I knew it was time to lay the law. I tried (multiple times) to jump back on the Weight Watcher’s bandwagon. Only, I’d get crazy-hungry and give up. I also started monitoring my calories on Training Peaks (where my tri training is logged), but I had no idea what I should be aiming for.
Then, after two “active” vacations of Dog Sledding and riding in Texas, I was still at this uncomfortable weight. I spent an evening scouring the evening looking for what my RMR should be – and the numbers were so mixed. Should I be shooting for 1500 calories/day? 1800? 1200? More? Less?
I just didn’t know.
About the same time as this, James went in and had his active metabolic rate tested. He told me about the test and I was curious. I signed up.
I had the test on Friday and it was kind of a freaky thing. The Personal Trainer gave me an oxygen mask and hooked me up to a computer and hose that would monitor my oxygen input. The first test was for my RMR. Prior to the test, I had to fast for 12 hours as well as refrain from hard exercise for 24 hours. I got hooked up and I had to lay on a massage table while the computer monitored my breaths. I tried to relax (although, it was kind of hard considering I’m hooked up and laying down in such an odd fashion). This lasted about 15 minutes. At the end of it, I got the magic number: 1320.
My RMR was 1320 calories/day.
At first, this number sent me into panic. Only 1320 calories a day to eat. And if I wanted to lose weight, what was that – 870 calories? 1170 calories? That’s nothing.
Of course, then my PT explained that the 1320 was if I laid in bed all day and did nothing. Adjusted to my lifestyle, I have a BMR of 1830. Sounds better, no?
After the RMR test, I went downstairs with the PT. We got hooked up at a treadmill where I had to wear the oxygen mask and it’s attached hose to the computer, but I had to run now for the test. I was instructed not to talk. And I was told we’d get to AT (aerobic threshold), and I should hang in there. He had me start walking at 3.0. Then 4.0. Then at 5.0, I went into a weak jog because it felt too weird to walk at that rate. Finally, we got to 6.0. I felt good. This is my comfortable pace. We stuck here for a while. We were approx. 6-8 minutes into the test and then he started to adjust my incline. First 4.0. Then 6.0. Then 8.0. The oxygen mask started feeling uncomfortable. I felt like I wasn’t getting my normal amount of air intake. I could see my heart rate. For 158 – 159 BPM, I felt way more uncomfortable than I normally do. Then we were at a 10% incline. This was hard. I saw my heart rate at 161. I felt like it was way higher. I felt uncomfortable, like I couldn’t hold on, like I couldn’t do it anymore. I knew I wasn’t supposed to talk, but I wanted to grunt, yell or scream. I finally made a noise, but then he asked me if I was okay and I had to admit, yes. I gave him the thumbs up — but I was suffering. “Just a few seconds more. You’re doing great. Use your arms. Hang in there,” he coached.
It was one of the longest 10 minutes of my life. But I got there. I reached AT and soon as I was allowed to rest my feet to the sides as he lowered the speed. I got back on at 3.0 mph. I started to recover. The oxygen mask was suddenly less claustrophobic.
“You okay?” asked the PT.
I have him the thumbs up.
We were now registering my recovery time.
At the end of the test, I found out my lactate threshold is 163 bpm. This is for running on the treadmill (so it could be lower for cycling). But that is a full 5 beats lower than I thought. I’d been training with 158 plugged-in based on my Joe Friel threshold tests. When it came down to plugging the numbers in and getting my HR zones, I can be working harder. Good news, because it means I have the capability for more. Tough news because it means I should be working harder.
My VO2 Peak number was 44.3 — almost in the 90th percentile for my age. My recovery times were strong, too. I have a strong aerobic base. I’m fit. Just a little overweight.
When we sat down to look at my numbers, we talked about caloric intake. I know what number to plug in. We also put my VO2 max number into my heart rate monitor and, along with my settings, I should know now exactly how many calories I burn in a workout. Using this, if I create a 3500/week calorie deficit, I should be able to lose 1 lb. a week.
We also chatted a bit about strength training. I admitted it’s something I slack on. Trying to swim, bike and run 2 – 3xs a week makes it tough to fit anything else him. He still stressed the need. Promised to chat with me at a later date (after this information sunk in) and follow-up with some routines. Perhaps I’ll listen. ;)
The greatest takeaway? I have a number to plug in. Since I’ve been using Training Peaks for coaching, I can use it for nutrition as well. I can plug in my daily caloric aim (1830) as well as my workout number (whatever it is) and aim for a 500 calorie deficit. Logging the food can be a pain, but at least I know it’s a target.
And to be honest, I’ve been doing this since Friday and I think I already have a huge revelation: I’ve been eating too much on my days off and not enough on my hard workout days. It’s easy to go over 1800-2000 calories on any given day. But on days when I workout for 2 to 3 hours, I have to add another 1500+ calories. That’s more than it sounds — and I probably haven’t been doing it. So, essentially, I’ve probably been starving myself on hard workout days (and shutting my metabolism down) and then over-eating on non-workout days. Hence the weight gain.
Only $200+ dollars for testing to figure that out. ;)
All kidding aside, I’m glad I took the test. I feel good about the target. And I know what I have to do in order to make this season a good one.
That said, I had a strong 15 mile run yesterday as part of my marathon training. I averaged a 10:35 mile pace which has me, again, questioning my goal pace (with a goal pace of 10-minute mile, my slow runs should be at an 11-minute mile pace). But I felt pretty shot after the run. I was useless the rest of day.
Today, I had a late brick workout. I wanted to wait for the sunny weather. We did 22-miles of somewhat hilly biking (approx. 16 mph avg.) and I finished with a 5.13 mile run at just over a 10-minute mile pace.
Biggest takeaway from the weekend? Thank goodness, Spring is Here! Now go eat – and track it, girlie. We have a marathon to run in June and, Lord know, I don’t want to carry any excess baggage to that finish.
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What I've learned from training this week
(1) In swim lessons, your coach can tell when you haven’t practiced
(2) I’m a faster swimmer than I thought. (Obviously, I still have far to go, but I consistently assess my speed at lower than it really is.)
(3) Running at 7.0 MPH at a 4% incline is WAY harder than running at 8.0 MPH at a -1.0% incline. So help me god.
(4) If you agree to share a swim lane, don’t get suck with the side next to the wall.
(5) 90 minute spin classes are awesome (even at 5:45 am) if the instructor is hot.
(6) Skiing at night, after dark, in 9 degree weather is still cold even if it’s 20 degrees higher than it’s been in the past week. I need to remember that. After another few days with sub-zero temps, I was dying to get out last night. But when I did, I only lasted 30 minutes. I was still cold.
(7) I feel like a stud when I do squats on the Smith press.
(8) I still struggle with working out on Mondays before work. Even now, 8 years after I started my morning routine.
(9) I know how to mix a mean Spin class music mix.
(10) There are less than 20 weeks before my marathon. I need to starting really amping up my mileage.Labor Pains the movie Get Thrashed divx The Watermelon full movie The Jammed divx Bundy: An American Icon trailer
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Let's try this swimming thing again
It’s officially been over 2 weeks that I have not done yoga, swam, weight trained my upper body or skiied. I have iced my arm. I have taken it easy. I have really only cycled, walked and ran and tonight I decided to re-enter the pool.
My arm has been feeling much better. It doesn’t tweak like hell anymore and I can sleep without waking up every time I turn over and the pain would shoot up my neck. I still have an appointment booked with a PT in a couple of weeks. I’m not planning on hitting the skis hard anytime soon (I want to stay healthy for our dog sledding trip coming up later this week). But after the time off and rest, I decided to give it a go again in the pool. After all, I did sign up for lessons that are quickly running out with teammates. And, truth be told, our lessons are more like coaching sessions. With five of us in the lane at a time, Dave doesn’t usually have time to give us a workout. He more works on technique pointers with everyone. And, before I had to take the time off due to injury, I was having some break through workouts with 100s nearing 1:30. I hated having to stop.
So, tonight I hit lessons. And what I said about not getting a workout? Hah. Not the case tonight! There were only three of us and we concentrated on doing higher intensity 100s to see where our form goes to crap when fatigued. I was out of breath after every interval and when he had us do a 200, I couldn’t believe how winded I got. Crazy how in even two weeks you can lose fitness in a sport. It was an interesting lesson. Each of us in the lesson consistently dropped 10 seconds from the second 100 in the 200 set — a result of being tired. Working on consistent effort and endurance is on tap before our next lesson.
We’ll see how my arm feels in the morning, too. I’m keeping my fingers crossed… (and it didn’t hurt during the lesson or now, so I’m hopeful).
In other news, I had a really good tempo interval run last week. I’m at the part in my plan where I’m doing these timed 1-mile tests every four or so weeks where I warm up, then run for 1 mile at a heart rate 9-11 beats below my lowest 5a zone #. That’s approx. 159 for me. And when I did the test on Thursday, I completed my mile in 8:45 — with an average HR of 159. I was happy with that. But I was floored when I compared my results to last year’s at this time. The same test I averaged 9:15 for the mile the first time (avg. HR: 161) and then 9:10 for the second time (avg. HR: 160)! How did I managed to shave almost 25 seconds off and with a lower HR? Crazy, that.
Now that my arm seems to be cooperating, I’m trying to ease back into my base training schedule. I’m still going to take it easy on upper arm weights and yoga. But I do think I’m going to go to a gentle yoga class and swim a little more (but cap the swims at 2500 yds / 45 minutes). I have a feeling going out and trying to accomplish 3000+ yard workouts after not swimming wouldn’t be very smart.
I also want to get back on my skis, but I’ll have to do that sans poles until after I talk to the PT. I don’t want to tempt anything and I want to stay healthy for our dog sled trip.
I can’t believe it’s in less than three weeks. Crazy. I’m still trying to wrap my head around the idea of sleeping outside — let alone actually dog sledding, skiing and making camp. What in the world have I gotten ourselves into?????
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I've been told not to go out again today
My left deltoid is killing me. It started tweaking a bit a few days ago, but by last night, it was full-on achey. I’m doing something with my skiing (and probably something wrong) that has been bothering it. And after 8 days out of 10 skiing, James told me I should probably lay off and recover a bit.
I’m sure he’s right. But I have two days left of vacation and it’s kind of killing me not to go out and hit the trails again today.
That said, we had a killer day yesterday. We headed out with our Ski team (a group of cycling teammates who also ski). We went to Theo Wirth, a set of trails in the Minneapolis area that I’ve yet to try. There were about 8 of us — and of all different skill levels. A few of us were brand new. Others have completed dozens of races (including one who has raced 30 Birkies!).
It was really awesome to get out there with such experience. The trail was much more packed and way faster than I was used to, so I started off a little shaky. But I got a lot of tips and advice. The guys even got us off into the more challenging hills. I still, today, can’t believe what I both climbed and skiied downhill yesterday! It was crazy. Way tougher than I would have ever thought I could have completed, especially at this level.
We skiied for about 1 hour and 45 minutes. By this time, I was shaky, tired and hungry. I’m sure a couple of the guys could have stayed out there forever (it was beautiful), but I was ready for the post-ski meal. We headed over to the home of one of the couples and they offered up hot drinks nad snacks (including my PB&J muffins that turned out awesome)
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and their sauna before we dug into lunch. It was absolutely fabulous to sit in that warm box, sweat a little and then shower. Homemade lentil soup and croutons for lunch. For dessert, there was even rice pudding.
The food, company and the skiing were so very excellent. It was a perfect way to spend a Sunday. James and I didn’t get home until after 4pm (we had to make a pit stop at the grocery store) and we both crashed a bit on the couch before fixing dinner and sitting down to watch The Amazing Race.
Did I mention how perfect a Sunday it was?
So, here I am today. I’ve actually been working in my office since 7:30 am. I’m hoping to finish up soon so that I can clean the house a bit and workout before our New Year’s Eve plans. And I’m trying to resist the temptation to just head out on my skis. I did start filling out my 2008 training plan on TrainingPeaks.com. I put in my 2008 events and goals and, starting today, the new workouts are being dished up. So, if I’m a good girl and both listen to my body (ahem, Deltoid!) and my plan, I need to hit the gym for some weight work and a run focused on drills (strides, etc.). So, there you go.
I hate being told what to do. ;O)
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