Weekend was supposed to be focused on the run. Yes, that’s definitely what happened.
Check the elevation profile – five miles steep uphill (longer than any climb I’ll encounter on the BIKE at Ironman) followed by a kind of rolling downhill with flats and short uphills. Water stop at pantoll was appreciated – it was really hot. Went through my Camelbak + part of a refill. Four shot blox. Could have used more, or even a bar somewhere along the way. Stomach was growling — which I know is standard for me after two hours of running. Thought that my pre-run Clif bar would stop that. Guess not.
Ended up falling three times – once I rolled off the trail. Thank goodness it wasn’t a steep drop-off or poison ivy. Nice bruise on the inside of my left knee. Little scraped up, dirty, not too bad. Second one was not a big deal, third fall was caused by my big toe squarely intersecting a rock. Ended up with a small gash in my knee. More dirt, more scrapes, another bruise. Body has a tough time lifting the feet very high when it’s already fatigued.
|Elevation Gain:||3,188 ft|
Don’t remember exactly what I ate… I know I had two bottles of drink, two bites of artichoke bread a the stop in Pescadero. I think two shot blox and a half a Clif bar. Was definitely thirsty and hungry when I finished – followed up by a long wait to eat after. The group lunch at Moss Beach Distillery was fun, but I should have had my recovery drink right away, regardless. I got home and was useless until about 8pm when I finally found some energy again – not exactly the day I had planned after our “short” ride.
|Elevation Gain:||3,411 ft|
Evening spin + 30 minute run w/Megan + 20 min stretching/Vasa
Legs were tired during warm-up, Watts were pretty spot-on during the intervals. Sweet. Had hoped for a longer run, but legs didn’t really want to go much longer and I was happy to turn around with Megan – bricks are so much more pleasant with a friend.
Learned a new move on the Vasa swim trainer. Good for the swimming muscles AND core strength!
Brief discussion with M2.
Upcoming schedule. Going to do most of the peak workouts with the Canada group, even though my race is two weeks later. Unfortunate exception being peak run, which I’ll have to miss because I’m racing a half Ironman on July 30 and their peak run is July 31. Will have to look for
victims run partners for a long trail run August 14th.
Also talked a little bit about training in general with M2 and Megan – I’m continuing to freak out a little because of upcoming travel in July and August. I need to remember that I’ve been really consistent so far and a few missed long rides/runs will not reduce my fitness – probably just provide my body with a nice opportunity to rest. I can also fill that in with an extra spin during the week, or maybe evening/morning ride. M2 said that my bike group has definitely gotten faster since January and we’re looking strong on the run, too. Whew!
Weight. M2 claims I look like I’ve lost a few lbs. I think that perspective may have come from a more fitted shirt than usual at spin. Unfortunately, over the past month, I’ve actually GAINED two to three pounds. This morning I was up to 125. Granted, some of this could be related to water and cycle stuff – we’re not talking a massive change. Still, I’d like it if that # was approaching 120 pounds – each pound lost will make the run (in particular) that much easier! I actually gained weight while marathon training in 2008 – my body seems to just scream for food as I increase training volume. M2 thinks that this shouldn’t be an issue with IM training, as you burn an insane amount on a long ride. Let’s hope that’s the case. I do not do well with any sort of feeling of hunger, regardless of how much I may have already eaten. Time to keep a supply of fresh, cut veggies on hand and hope for the best (suggestions welcome, as well, of course).
The beautiful weather continues!!!
Brilliant AM bike ride. I cannot bring myself to 6:15am spin, but I could get out of bed to be on my bike heading up to Marin shortly after 6am. Modified Headlands Loop, due to construction. Busy morning out there, I think that Mission Cycling had the same idea! Rode for about two hours, got home, quick shower and change…. hop on the commuter bike and at my desk by 9:10am. Definitely need to repeat this one again soon (Did you hear that, Mother Nature? I like warm mornings!).
Track in the evening. Speed work, shorter intervals this week.
Coooooooollllllllldddddd bike ride home. Welcome back, stupid fog. Oh well, made for some good sleeping weather, which I did pretty much immediately upon returning home.
Solo run. Needed sleep and didn’t want the long trip to Marin after spending three hours in the car yesterday.
Unfortunately, I managed to get turned around in the Presidio and ended up making my way back out to Chrissy Field, running along the Bay and then sprinting four blocks to catch the bus. I’m so glad I take my bus card with me when I run. Climbing up Fillmore Street at the end of that run would have broken me. I’m really surprised by the elevation gain – felt like much more.
|Elevation Gain:||1,280 ft|
1/2 a bottle of Coke (at rest stop)
- Missed turn lead to the group getting separated during the first loop – but then we caught Mari, Jamie and Heather, which was a High!
- Unpaved sections of roads dotting the big climb/descent
- Running out of water (despite leaving Cloverdale with two full bottles) – but my group shared with me, so it worked out
- Poor road quality kept speeds down a little and made pacelining difficult in stretches that should have been easy
- Mosquito bites from our regroup stops along the climb 😦
- Felt like crap for the first 15 minutes of my 24 minute brick run
- Took friggin ALL DAY! Left Oakland at 7:30am and got back to SF at 7:30pm
- Good group that stayed together pretty well – Darin, Jamie, Heather, Mari, Ryan
- Pretty good pacing – we held back a little on the flats in the beginning so that we had enough for the big climb
- Chatting with Ryan along the stretch of the climb that wasn’t so steep, but also wasn’t flat – made this time go by quickly
- Warm, summer sun
- Started feeling okay again around the 15 min mark of my 24 min run afterwards
- New scenery and enjoying the unknown
- Feeling of accomplishment after tackling such a monster of a climb
- Healdsburger burger afterwards
- Cheering on the other riders as they finished
|Elevation Gain:||4,626 ft|
Back to working with my pace group, which felt nice. Pace was pretty much spot on, challenging for the interval, but also something I could do. Kind of rough – of my very small group, there’s a very chatty runner who swears he does *better* when talking. I’ve found that if I’m really working at my pace on the track, I *can’t* talk. It seems like he’s okay with my occasional grunt of a response and we’ll chat when recovering, but still, there are times when I want him to read this.
Evening – night swim. Was at work late, which meant I got to the pool around 8pm. Kind of nice, actually (aside from getting home well after 9pm). Split the lane the whole time, no circle swimming. Clocked out my first 1000 yards around 22 minutes and then stopped counting lane lengths. So nice to be able to just focus on swimming and not counting!
Made it through a 56 minute swim – which I’m calling 3000 yards (that’s 1.7 miles). Longest swim yet. Felt surprisingly well afterwards.
When I finally popped my head up, the kid who was in my lane for part of the time said, :”Wow! That was a long swim! You must have gone at least a mile.” 😉
Run day! My IM training group was going back to do something similar to the Bon Tempe run described here
Yeah, my legs did NOT need so much climbing. AND I need to start feeling more confident about the distance I need to cover in three months. All of these 1-2 hour runs are very intense and a lot of fun, but I’m probably going to be out there for like 4-5 (hopefully not longer) hours! And the run at IM Wisconsin is fairly flat – so I won’t get the relief that comes with the downhill sections on our trail runs.
Today was time to bust out the LSD. As in Long Slow Distance. Run. Totally NOT a theory that Coach M2 practices, but one that has led to successes for many runners and triathletes and felt like a good alternative to mountain climbing. I mean, trail running.
Goal – 2hr 30 min OR about 14 miles, around 9:00 min/mile pace
Success! 15 miles in about 2:15, right around 9:00 min/mile. Ran through Golden Gate Park, out to the beach and down to the Zoo. And back. The Great Highway was closed along there, so I got to run in the street. Nice and open, with views of the ocean and sand dunes and kites and brave souls at Ocean Beach.
- How could I be having such a hard time after only 25 miles? How am I going to ride 112?
- Normally riding is so much fun – why isn’t this fun today? This sucks.
- I’m sticking with half-Ironman distance
- I am not good at this
- I want to go home
- Signing up for Ironman was a stupid idea
|Elevation Gain:||3,065 ft|
My normal spin + run day. Decided NOT to do that in an effort to give my legs a little break from running.
Swim was kind of horrible – planned to do 1000, 100, 200, 300, 200, 100… ended up getting 1000, 100, 200… then it all just kind of fell apart due to an influx of pool patrons and lanes getting used up by swim lessons. There’s a reason why I don’t swim after work! Yuck! Still, a pretty solid 40 minute swim. Need to get a longer swim in on Friday, but I’ll take it.
1. 30 minute swim – 500, 5×100 pull only evens, 200 (yeah, long for a 1200 swim, but there was some waiting and chatting in there – busy evening at the pool)
2. Bike to track, about 30 minutes
3. Track. Warm-up = legs in rough shape. Knew I’d need to drop down a pace group. Unfortunately, I was the only one there in my normal group AND the group below me. Ended up going two groups down for the first set, then ran on my own for the last two sets. Longer workout – 3×1600, followed by a 200 jog, then 200 quick.
nooner yoga + evening spin, 65 minutes. legs felt pretty good, but nowhere near full watts – still a recovery spin.
- Skip a proper dinner and get about five hours of sleep
- Breakfast – waffle sandwich w/jam and almond butter
- Thinking that the climb at mile three was done far before it actually was over
- Humidity (though good training for IM Wisconsin, which could be humid)
- Having to stop to scrape heavy, clay-like mud off my shoes
- Stopping at the first big downhill around mile five to climb over a fallen tree – as one guy said, it was a real momentum-killer (you can see this in the timing profile on my Garmin results)
- They used plastic cups 😦 I hope that the cups all made it into the trash bins instead of staying in the beautiful park
- Hunger kicking in around 9.5 miles. I had some shot blox with me (had one every 45 minutes), but no food.
- First running-only race I’ve done since Kaiser in 2010!
- Decided to do it the day before, so I wasn’t really nervous – just a fun trail/training run
- Getting to hang out with Cara before and after the race
- Made the right decision to bring my little Camelbak – didn’t fill it up all the way, but it was nice to have the water when I wanted it, since there were only three (four?) aid stations
- Also made the right call with my trail running shoes – it wasn’t very technical, but super slippery in stretches, particularly on the downhills
- Running up the monster climb around mile three – lots of folks looked really strong and then were walking by the third section. Like at Wildflower, I’m sure that some of these folks were being smart and actually came back to catch me after saving some energy, but it was also so steep that they were walking a good deal slower than my slow jog. I kind of feel like I’m recovering quicker lately from intense efforts (thanks, M2!)
- Feeling much more sure in my footing going downhill than I would have felt prior to doing a lot more trail running with the M2 group
- Well marked course!
- When someone told me that the hill at mile nine wasn’t nearly as bad as the mile three hill
- Catching up with two other women with a mile to go – I figured they’d stay on my tail. They did not. (one of them actually got third in the age group below mine)
- Legs and lungs still operating well enough to speed up the last 2.5 miles when it was relatively flat
- Hearing my name being called for second place in my age group!!!
Overall – highly recommended for trail runners. It’s not technical, but the ground is nice and soft and the scenery is beautiful. The numbers don’t look great (well, 2:02 for a half marathon that didn’t involve 56 miles of biking prior), but factor in that elevation gain and it seems to make sense. I show that the Wildflower long course run is 1,331 ft of elevation gain – though since the hill profiles are so completely different, I don’t know that it’s a good comparison. I had also done a tough spin class the day before and didn’t really eat right for a race. I’ll stop with the excuses now because well, whatever, it was fun.
|Elevation Gain:||1,777 ft|
On the topic of placing in my age group… while I’m completely thrilled and I feel like that little boost will help bring me out of my training slump… it was a small race. Just 10 ladies in my age group (link to results by AG). Scanning the results, I saw that I would have gotten 3rd in the Men’s 30-34. Definitely a different field than the standard on-road running races!
90 minute spin class, tough effort. Spent. Some folks stayed and did back-to-back classes. Um. No, I’m already feeling like this full Ironman business is not for me. No need to force myself to sit on a spin bike for three hours.
After spin, I stretched, did 5×20 Vasa pulls (swim training), some core and glute mede strengthening.
Full hour in the water.
Track! Warm-up, some 1000m, then 80% threshold, then more 1000m. Longer barefoot run cool down, which made for chilly toes, but a nice overall run.
|Elevation Gain:||5,023 ft|