50 min hilly run followed by 30 min swim – 500, drills, 400. Nice to stretch in the water. Arms were surprisingly tired after my run, so 30 minutes was a good limit from a time perspective, as well as fatigue.
Delicious dinner after – salmon, rice/orzo and spinach/strawberry/goat cheese salad! Thanks, nutrition coach 🙂
three days of running in a row = no running on Friday!
65 min spin class. High watts. Took the legs a little while to warm up, but then felt good. Followed by a 60 minute run with Faith. Longest brick to date. Pretty happy about that. Exhausted and ravenous.
Another swim in the bay! This one was much more successful – still working our way up to three laps around the buoys, but two laps (I think we were in the water for 30-40 minutes) in the very cold bay = success!
Followed by track, which was a hill workout. Poor pacing on my part – felt great for the first few repeats, toast by the last one.
noon yoga. ahhhhh.
evening spin. legs felt pretty good, but watts were low. def a recovery class.
12.5 mile run with a lot of climbing, some sand, some wind and some sun. I forgot to wear sunscreen on my arms and got burnt. Learn from me. Wear sunscreen when you go for a run – and not just on your face!
Time:02:06:15 | Distance:12.55 mi | Elevation Gain:1,010 ft | Calories:1,223 C
Soaked in an ice bath for about 15 minutes after and then spent the day in my compression 3/4 length tights and socks. A pretty attractive look.
Also – graduation parties on Saturday and Sunday = way too many desserts. I didn’t drink too much, but definitely sampled all of the sweets! Need to exercise more self-control.
Big ride. Rode with my boyfriend and his new road bike.
Here’s the link, though I turned my Garmin off at the beginning of the Seven Sisters (Ridgecrest) and then back on again, so the distance/elevation is a bit off.
Interesting ride – front loaded with the big climb up Route 1, and then finished up with Alpine Dam. If you look at the elevation profile, that “big climb” up Route 1 is a tiny bump compared to Alpine Dam(n). Good pacing, felt pretty much okay the whole time – though I should have eaten before the 2 hour mark (Olema). Luckily, my delay didn’t cause me to bonk later.
waffle sandwich (pb & mango butter), banana
some shot blox (?)
4 bottles of drink
Time:04:57:19 | Distance:67.44 mi | Elevation Gain:6,705 ft | Calories:4,236 C
Oh, and while I was busy doing that, a training buddy (well, we have the same IM coach and go to spin at the same time – riding and running together not so much) was really busy qualifying for KONA!!! Check out http://clydesdaletriathlon.blogspot.com/ for Brett’s race report.
Chill 55 minute swim. Longer intervals- 1000, 200 and 500. 2100 yards.
- I can do an intense 2.5 hour ride on a bite of Clif bar, a shot block and a bottle of drink. (I sure did not want to run afterwards, though.)
- Pacelining can be a lot of fun!
- I can ride my bike at a high intensity for 2.5 hours
- I’m probably never going to be a bicycle racer because at the end of the day, I like riding my bike with friends. I like talking with them and waiting for each other at the top or bottom of a hill. I like occasionally stopping (but not too long!) for a snack or a drink. After Ironman training is over, I’m really looking forward to all of that again. A ride that’s just FUN.
57 minute swim.
300 swim, 300 pull
then a bunch of drills… swimming with fists, one armed swimming w/breathing on both sides, and bringing my thumb all the way back to the same spot on my leg.
Also – FOUR MONTHS out from Ironman Wisconsin!!!
Track – en flambe!!!
Kind of recovery time, kind of just a few days where training didn’t work out. These things happen. Next week will be more focused (fingers-crossed).
Off. Still not feeling great. Will be back at it tomorrow.
|Elevation Gain:||5,366 ft|
Wildflower Long Course – half-Ironman triathlon on 4/30/11
- Felt nervous, but not super freaked out! I essentially completed the course three weeks earlier (minus the swim and without the run directly after the bike) and felt okay and raced it last year.
- Having my bike racked right next to Katya – always good to be around a friend and experienced triathlete – plus a bonus—expert sunscreen application!
- Starting out with a bunch of other SF Tri ladies in the same age group
- Pleasant water temperature, which meant that my lungs didn’t contract and cause me to freak out when I got in the water to warm-up or start the swim
- Felt good going uphill on the bike – Nasty Grade was not so nasty
- Did not have stomach issues on the bike like last year when I had to switch to just water after mile 40
- Really focused on looking ahead during downhills
- Used my aerobars a LOT more than I thought I would. Really liked them.
- Drank water/Gatorade/Power Bar drink just fine and planned well – ditched a bottle at the aid station before Nasty Grade and just had one full bottle on my bike for the last 25 miles. Perfect.
- Run mile 1 – sub-9 minute/mile. Misplaced sign, or just feeling good?
- Felt good on the long flat part of the run
- BEST aid station – somewhere along the second half of the run, just after my armpits kind of started to chafe (no one ever said triathlons weren’t gross), some lovely people set up a rogue “Jiffy Lube” aid station. Vaseline on the end of a popsicle stick. My pits were happy. And my lips – omg, the salt from Gatorade was beginning to sting them, they were so wind and sunburned.
- Running through the campsites = awesome. Seriously, I felt like a rockstar knocking back high-fives and seeing all the folks from Golden Gate Tri Club (I think I even gave a little of the “give me more” signal here) and SF Tri Club.
- Had 1 (or 2?) Gus on the run, roughly alternated water and Gatorade on the run – seemed to work just fine
- Also – learning to smile during the race more and actually use the energy from the crowd.
- Digging deep to finish the last three miles. I really feel like I put it all out there.
- Cara Peck and I did not get to take any pose-down pictures together.
- WTF? Usually this swim is SUPER well marked. Where are all of the buoys???
- Second half of the swim – are we in the ocean or a lake? What’s going on with these waves? (also – this wind does not bode well for the bike)
- F U HEADWIND! I hate you. I hate you, headwind.
- F U HEADWIND! I hate you. I hate you, headwind.
- Wishing I could draft
- Army convoys/semi trucks racing by going the other way (just our lane of the road was closed for most of the loop) and almost getting blown off the road
- Seeing a helicopter off to the side of the road and a bike wheel sticking up out of the grass far from the road (Perhaps sidewinds due to the convoy? So horrible.)
- Side stitch on the bike
- Realizing that my bike time this year will be slower than last year, despite 2x a week spin and my aero bars
- Wishing I was faster going downhill
- Only having one bar – usually I need at least 1.5 bars to have energy for the run, but I just couldn’t get into the second one.
- Not seeing any SF Tri folks out on the bike – kind of a bummer with the single loop course
- Miles 2-5 (?) of the run = wanting to vomit, overheating, not sure if I need food or drink
- Finishing 4 minutes slower than last year and 8 places lower in my AG
Here’s the bike stuff from C3PO, my Garmin – http://connect.garmin.com/activity/84632604
My speed is all over the place. Even when stretched out in player mode – http://connect.garmin.com/player/84632604 – it still looks like I’m in a constant state of speeding up or slowing down. Wind? Inefficiencies in my pedaling? Bad Garmin data?
swim time – 41:28, 2:08 pace (I’m guessing that’s per 100 yard), 1126 overall rank (2010 – 40:33)
T1 (How do people do this one quickly? The swim exit is far from the bike and you need to take off your wetsuit, load up your pockets, helmet, sunglasses, shoes… I didn’t even put on gloves or reapply sunscreen!) – 4:35 (2010 – 4:55)
bike time – 3:26:20, 16.2 mph, 843 overall rank (2010 – 3:21:53)
T2 – 2:15 (2010 – 3:05)
run time – 2:07:07, 9:19 min/mile, 582 overall rank (2010 – 2:02:14)
Total – 6:16:45 (2010 – 6:12:29)
27 out of 115 in my women’s 30-34 age group, 112th woman overall
680 out of 1,813 overall men & women
All results for long course can be found here
(In looking at my overall rankings, it’s clear that I’m that much better at running compared to swimming – uh, yes – and biking… or just better at pacing myself than others – I must say, I passed a lot of guys on the run. Not as many women. Maybe the ladies are better prepared? I don’t know.)
It’s a huge party. It’s hot and there’s little shade. It’s got some of the best volunteers around. It’s a great early race. It’s a fun weekend with my triathlon club.
Wildflower triathlon. April 29 and May 1. I’m going to be doing the Wildflower Long Course… a race with quite an intimidating hill profile, not unlike some of the training rides and runs I’ve been doing so far this year.
Still, ya gotta have goals. Since I did this race last year, my goal is to beat that time – 6 hours, 12 minutes. We’ll see…
I’m trying out a little different race-week routine. Usually the Saturday before the race I do a 25-30 mile ride with some hill repeats and a 30-45 min brick. I did not do this. I also did not do an open water swim on Sunday. I also went mildly hard at spin on Wednesday and then ran after – in the past I just swim on Wednesdays and then coast through to race day.
Ideally, I’ll see an improvement on the bike – been doing spin 2x a week with some consistency – though Mondays is primarily just active recovery, so I’m not really sure if that’s like doing spin 1.5x a week? Anyway, last year I was still doing Crossfit 1-2x a week and only spinning 1x a week. I don’t have any expectations for an improved swim, but hopefully I’m around the same time as last year. 40ish minutes is just fine. And then the run. It’s a tough run, but again, a small improvement – I’d love to see sub-2 hours. It’s a hilly course on trails though, and heat can definitely be a factor. Post Wildflower thoughts to come after my race on Saturday…
4.26.11 Tuesday evening