Over the last couple of weeks since my last two races I have been doing a much lower volume of training. I don't think of it as slacking necessarily because I think it was partially needed for the sake of continuing to heal. I also think it was good to revisit what I used to do before I started training. I realize in the realm of race training I am an extreme n00b but what they say is true for anyone preparing for a race. It becomes your life to a degree.
Well, I'm back and ready for more. I already mentioned that I have a 10k in mind for late October. Now I've got a sprint tri in mind for mid-October two weeks before the 10k. I'm comfortable with the swim (400 m. in a 50-meter pool - hallelujah for no 16-length snake swim) and the run (5k). I just need to work on my bike (20k).
This week's workout continued:
Tuesday - rest
Wednesday - 30 min. weights, 1.5 mile easy run
Thursday - rest
Friday - 30 min. weights, 6 mile bike
Saturday - 2 mile easy run
Really simple like I said, although I have been slowly increasing my weekly run distance over the last few weeks so that's something.
One thing I'm finding really difficult these days is locating training partners. Sure, I've been getting in on the tri club thing but they're all college students. That means they do a lot of their training during my work hours. I've missed probably five group rides in the last week and a half for this reason alone. I tried to meet up with some of them today and that didn't work out either.
My other friends are all in different places and on different schedules as well. I can handle running alone and sort of solve the swimming issue through attending coached practices, but biking alone is becoming a problem for me. I NEED a mentor, someone to show me what I'm doing right or wrong. I've been biking 100% alone since the beginning several months ago and at this point I feel like I've improved about as much as I can on my own. I need to learn from others now. However, for one reason or another I can't seem to find anyone to join up with who I won't slow down to a horrible degree. So I'm off for another lone bike ride tomorrow morning. It will be pretty and I'll enjoy the alone time but ultimately I'll wish I had a buddy.
Saturday, August 29, 2009
Tuesday, August 25, 2009
Workouts
Saturday: The open water swim didn't happen. It rained that morning so when I showed up to the meeting point, only one other person showed - the guy who organized it. He was running a fever and had an ironman in a week so we agreed that the best thing was for him to go back to bed. I'd do an OWS another time. Instead, I ran an easy 2 miles and called it a day.
Sunday: I was planning to do a long bike ride but I'd been reading a Jeff Galloway book in which he repeatedly recommends lots of rest, building slowly, etc., so I decided to take a rest day instead.
Monday: The tri club I've been hoping to join met for their first group recovery run of the season yesterday morning so I tagged along. Recovery run my ass! I spent much of the 4.5 miles at (my) race pace. My knees and hips were not impressed but at least now I know I can do a 5k at around 26:30. Also did 30 min. upper body weights in the evening.
Tuesday: Rest day or easy bike ride to help my legs recover from Monday's run.
Sunday: I was planning to do a long bike ride but I'd been reading a Jeff Galloway book in which he repeatedly recommends lots of rest, building slowly, etc., so I decided to take a rest day instead.
Monday: The tri club I've been hoping to join met for their first group recovery run of the season yesterday morning so I tagged along. Recovery run my ass! I spent much of the 4.5 miles at (my) race pace. My knees and hips were not impressed but at least now I know I can do a 5k at around 26:30. Also did 30 min. upper body weights in the evening.
Tuesday: Rest day or easy bike ride to help my legs recover from Monday's run.
10K Plan
I think I'm training for a 10K now. Maybe.
Here's the plan according to my buddy, Mr. SmartCoach. The goal is to ramp up slowly in order to avoid injury.
Here's the plan according to my buddy, Mr. SmartCoach. The goal is to ramp up slowly in order to avoid injury.
Here's your individualized training program: | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
 Your current race time is: 0:26:30 for a 5 K Your distance training goal is: 10 K You currently train: 6 - 10 miles/week How hard you want to train: Moderate Your long-run day: Saturday Your training program Starts: Monday, 8/24/2009 and Ends: Sunday, 10/25/2009 Length of your training schedule: 9 weeks | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Friday, August 21, 2009
This week's workouts
I've been trying to decide all week what my next step will be in terms of racing. In the meantime, here is what I've done this week:
Monday - 30 min. weights, 2 mile run
Tuesday - Rest
Wednesday - 3 mile bike (wanted to do more but ran out of time), 30 min. weights
Thursday - 3 miles track speedwork and 750 yds. swim with some friends. I also bought my first wetsuit. W00t! Thank you, Xterra sale.
Friday - Today will be 30 min. weights and something. Not sure what.
This weekend I'm hoping to do a long bike ride, get some boxing in, and I just got an email invite from the local college tri club for an OWS tomorrow morning. I am seriously considering joining them for the first time. I also need to clean my house and get some quality husband time in this weekend.
Monday - 30 min. weights, 2 mile run
Tuesday - Rest
Wednesday - 3 mile bike (wanted to do more but ran out of time), 30 min. weights
Thursday - 3 miles track speedwork and 750 yds. swim with some friends. I also bought my first wetsuit. W00t! Thank you, Xterra sale.
Friday - Today will be 30 min. weights and something. Not sure what.
This weekend I'm hoping to do a long bike ride, get some boxing in, and I just got an email invite from the local college tri club for an OWS tomorrow morning. I am seriously considering joining them for the first time. I also need to clean my house and get some quality husband time in this weekend.
Monday, August 17, 2009
My First 5K
Two or three days after my tri last week, I still had the race bug so I signed up for a local 5K the following weekend (this past Saturday). My first two races as an adult in less than a week. I think I was a little nuts.
5K Race Report:
27:01
23-29 Rank: 5/13
Overall Rank: 153/239
I tossed and turned most of the night before. For breakfast I had a sprouted grain eng. muffin with nat. pb and nat. apple butter plus a cup of coffee with skim milk and a gulp of Gatorade. Little bit of water on the drive up and hit the bathroom at the Arby's down the street before I entered the park. I was feeling a little lightheaded as the start neared so I popped a Shot Blok about 15 min. before it started. I warmed up with a 10-15 min. jog on pavement and grass, plus stretching. Very nice weather.
This was my first 5K that I've run (walked one in June). I was told by numerous people to make sure to pace myself in the beginning. I did throughout mile 1 and felt awesome by the time mile 2 came around. However, I sped up too soon then and suffered from about 1.75-2.6. I sort of subscribe to the Jeff Galloway method of using walk breaks for injury prevention and keeping yourself juiced so I took several small walk breaks including one through the water stop. I had some side cramping at one point but it worked itself out. Sprinted into the finish, although I would like to have been able to pick up my pace earlier than that. I finished 1:45 away from 3rd place in the AG.
After the race I did some light jogging, lots and lots of walking, and stretching. I avoided sitting down for about an hour after the race to keep my blood pumping and joints moving. I won another door prize - this time a stainless steel water bottle.
I loved this race. Loved the chance to pace myself even if I screwed it up a bit in the middle. I can't wait to work on my pacing and do another running race, either this distance or a bit further.
5K Race Report:
27:01
23-29 Rank: 5/13
Overall Rank: 153/239
I tossed and turned most of the night before. For breakfast I had a sprouted grain eng. muffin with nat. pb and nat. apple butter plus a cup of coffee with skim milk and a gulp of Gatorade. Little bit of water on the drive up and hit the bathroom at the Arby's down the street before I entered the park. I was feeling a little lightheaded as the start neared so I popped a Shot Blok about 15 min. before it started. I warmed up with a 10-15 min. jog on pavement and grass, plus stretching. Very nice weather.
This was my first 5K that I've run (walked one in June). I was told by numerous people to make sure to pace myself in the beginning. I did throughout mile 1 and felt awesome by the time mile 2 came around. However, I sped up too soon then and suffered from about 1.75-2.6. I sort of subscribe to the Jeff Galloway method of using walk breaks for injury prevention and keeping yourself juiced so I took several small walk breaks including one through the water stop. I had some side cramping at one point but it worked itself out. Sprinted into the finish, although I would like to have been able to pick up my pace earlier than that. I finished 1:45 away from 3rd place in the AG.
After the race I did some light jogging, lots and lots of walking, and stretching. I avoided sitting down for about an hour after the race to keep my blood pumping and joints moving. I won another door prize - this time a stainless steel water bottle.
I loved this race. Loved the chance to pace myself even if I screwed it up a bit in the middle. I can't wait to work on my pacing and do another running race, either this distance or a bit further.
My First Tri: Super Sprint Tri Race Report
I'm so behind on this race report it's embarrassing. It's been a busy week+. So...here is how the tri went:
Splits & Rank:
Swim - 6:22, Rank: 1
T1 - 1:04
Bike - 26:57, Rank: 6
T2 - :36
Run - 16:38
Overall time - 51:34, Rank: 3 - I got a medal!
25-29 year old rank: 3/15
Overall rank: 21/148 women
Originally I was ranked 2nd and received a 2nd place medal at the awards ceremony, but later the official results came out and both the girl in 1st place and I were bumped down to make room for another girl who pwnd both of us.
RACE DAY
I stayed at a friend's house the night before so I made a sprouted grain eng. muffin with PB and bananas for breakfast and ate it in the car on the way there. I ran out of time to get coffee and "process" it before the race started so I took an Excedrin instead. Had some water and a few sips of Gatorade. Filled and chilled bike water bottle with a water/Gatorade mixture the night before.
The race was to start at 7:30 so I got there around 6:40. Wheeled my bike over to my transition area, which was assigned to me and quite convenient, and racked it. Laid everything out and was all set. Hit the bathroom, then picked up my timing chip and got marked. The one person I "knew" (met on a triathlon forum and exchanged race #s for a possible meetup) happened to be right behind me in the marking line so it was nice to meet him. It was his first tri, too. I met his wife and kids later and they were all very sweet.
Jogged in the grass and stretched a lot beforehand. The weather was pretty good so I was about as comfortable as someone who gets cold easily could be at 7am.
SWIM - 400 yard snake swim
I was so glad that "my" event was first because I knew what to expect. It was like a pseudo swim meet, except without the starter, dives, flip turns....okay, so not much. I managed to stay ahead of the rest of my age group (AG) and was only passed by one guy seeded a couple of spots behind me. However, I went out much too fast for my own good and was thrilled when I got to the end of the lanes. At this point my heart was GOING. My final time is a lot slower than my entry time of 5:45 but I think it's due to the lack of flip turns and having to touch twice at each end.
T1
I hauled ass to T1. No wetsuit since it was a pool swim. I had decided at the last minute to forgo socks so my wet feet gave me some difficulty slipping into my running shoes (no bike shoes, sneakers had elastic laces), but otherwise the transition went smoothly. Threw on mesh shorts, helmet, sunglasses. I had 2 Shot Bloks laid out so I ate one on my way out and stuck the other under the edge of my swim suit near my shoulder. I had trained once with Shot Bloks and they seemed to digest well.
BIKE - 8 miles
Because I'd gone out too fast in the swim and am already not a great biker, I was a little fried at this point. I struggled to keep my avg. pace above 15 mph. The course was mostly flat with very gradual inclines/declines and I actually found myself wishing for hills so that I could at least recover instead of mashing pedals the whole time. I took one sip of my water/Gatorade mixture.
T2
Walked/jogged my bike in to get my heart rate down, racked bike, helmet down, grabbed race belt, go.
Run - 1.8/1.86 miles
If I'd been able to catch my breath better in the first mile, I would have established a nice albeit slow pace. Finally got a decent one established during the second mile and was able to sprint home. I would definitely have liked to reach a faster comfortable pace. My calculated pace was either 8:55/mi. or 9:13/mi. depending on which distance is used. I didn't have my Garmin with me. Walked through a water stop and took a bunch of other quick walk breaks.
After I finished and finally caught my breath, I did some light jogging, stretching, drank lots of water and Gatorade, had some snacks, and my second Shot Blok. Mmm, wet, sweaty Shot Blok. Cheered for my tri buddy, watched the kids' tri, and hung out until the awards ceremony and door prizes. I thought I perhaps had a chance of placing in my AG since I hadn't seen a ton of people pass me. Turns out I was right and it was awesome. I also won a door prize - $15 Road ID gift cert. I already have one so I gave the cert. to a friend.
The limiting factors in my race: the facts that I went out too fast in the swim and that I'm not a strong cyclist.
The bottom line: I think I had a good start into the adult tri world but I really really really need to work on my bike. That makes it or breaks it. Either way, I had a great time at this race when I wasn't dying and would love to do another. Perhaps something a little longer to allow me to pace better.
Splits & Rank:
Swim - 6:22, Rank: 1
T1 - 1:04
Bike - 26:57, Rank: 6
T2 - :36
Run - 16:38
Overall time - 51:34, Rank: 3 - I got a medal!
25-29 year old rank: 3/15
Overall rank: 21/148 women
Originally I was ranked 2nd and received a 2nd place medal at the awards ceremony, but later the official results came out and both the girl in 1st place and I were bumped down to make room for another girl who pwnd both of us.
RACE DAY
I stayed at a friend's house the night before so I made a sprouted grain eng. muffin with PB and bananas for breakfast and ate it in the car on the way there. I ran out of time to get coffee and "process" it before the race started so I took an Excedrin instead. Had some water and a few sips of Gatorade. Filled and chilled bike water bottle with a water/Gatorade mixture the night before.
The race was to start at 7:30 so I got there around 6:40. Wheeled my bike over to my transition area, which was assigned to me and quite convenient, and racked it. Laid everything out and was all set. Hit the bathroom, then picked up my timing chip and got marked. The one person I "knew" (met on a triathlon forum and exchanged race #s for a possible meetup) happened to be right behind me in the marking line so it was nice to meet him. It was his first tri, too. I met his wife and kids later and they were all very sweet.
Jogged in the grass and stretched a lot beforehand. The weather was pretty good so I was about as comfortable as someone who gets cold easily could be at 7am.
SWIM - 400 yard snake swim
I was so glad that "my" event was first because I knew what to expect. It was like a pseudo swim meet, except without the starter, dives, flip turns....okay, so not much. I managed to stay ahead of the rest of my age group (AG) and was only passed by one guy seeded a couple of spots behind me. However, I went out much too fast for my own good and was thrilled when I got to the end of the lanes. At this point my heart was GOING. My final time is a lot slower than my entry time of 5:45 but I think it's due to the lack of flip turns and having to touch twice at each end.
T1
I hauled ass to T1. No wetsuit since it was a pool swim. I had decided at the last minute to forgo socks so my wet feet gave me some difficulty slipping into my running shoes (no bike shoes, sneakers had elastic laces), but otherwise the transition went smoothly. Threw on mesh shorts, helmet, sunglasses. I had 2 Shot Bloks laid out so I ate one on my way out and stuck the other under the edge of my swim suit near my shoulder. I had trained once with Shot Bloks and they seemed to digest well.
BIKE - 8 miles
Because I'd gone out too fast in the swim and am already not a great biker, I was a little fried at this point. I struggled to keep my avg. pace above 15 mph. The course was mostly flat with very gradual inclines/declines and I actually found myself wishing for hills so that I could at least recover instead of mashing pedals the whole time. I took one sip of my water/Gatorade mixture.
T2
Walked/jogged my bike in to get my heart rate down, racked bike, helmet down, grabbed race belt, go.
Run - 1.8/1.86 miles
If I'd been able to catch my breath better in the first mile, I would have established a nice albeit slow pace. Finally got a decent one established during the second mile and was able to sprint home. I would definitely have liked to reach a faster comfortable pace. My calculated pace was either 8:55/mi. or 9:13/mi. depending on which distance is used. I didn't have my Garmin with me. Walked through a water stop and took a bunch of other quick walk breaks.
After I finished and finally caught my breath, I did some light jogging, stretching, drank lots of water and Gatorade, had some snacks, and my second Shot Blok. Mmm, wet, sweaty Shot Blok. Cheered for my tri buddy, watched the kids' tri, and hung out until the awards ceremony and door prizes. I thought I perhaps had a chance of placing in my AG since I hadn't seen a ton of people pass me. Turns out I was right and it was awesome. I also won a door prize - $15 Road ID gift cert. I already have one so I gave the cert. to a friend.
The limiting factors in my race: the facts that I went out too fast in the swim and that I'm not a strong cyclist.
The bottom line: I think I had a good start into the adult tri world but I really really really need to work on my bike. That makes it or breaks it. Either way, I had a great time at this race when I wasn't dying and would love to do another. Perhaps something a little longer to allow me to pace better.
Friday, August 7, 2009
Tapering and Tired
Yesterday was my last workout before my race this weekend. 15 min. bike and 15 min. run. It went fine but I was completely exhausted last night and am just as ridiculously exhausted today. I did some Googling and apparently this is normal during tapering as it is your body's way of recovering from built up fatigue. I only hope I've allowed enough time before the race for my body to sufficiently rest because at the moment I feel like I could go to bed now and sleep through the weekend!
Wednesday, August 5, 2009
Four Days Out
I did W4D2 of the C25K program on Monday - yes, the day after my 11.6 mile bike and 2 mile run. If you'd told me to do that two months ago with the state my knees were in I would have laughed and cried. But this week I did it. And it didn't hurt even though I forgot to ice afterward. And it still doesn't hurt. I really am healing.
Yesterday was a 2300 yd. swim practice. I did a 100 Tarzan drill, an oldie but goodie, and I am totally feeling it in my neck today.
Today is a rest day and a going away BBQ for one of our good friends who is moving but shouldn't be >:-O !
Yesterday was a 2300 yd. swim practice. I did a 100 Tarzan drill, an oldie but goodie, and I am totally feeling it in my neck today.
Today is a rest day and a going away BBQ for one of our good friends who is moving but shouldn't be >:-O !
Sunday, August 2, 2009
My Garmin was supposed to arrive on Monday but it arrived yesterday instead. Yay! I used it in today's workout. Since I was well-rested and feeling good, I did a bike/run brick instead of just a bike.
Bike: 11.65 miles
T2
Run: 2.04 miles
My bike pace was pretty bad due to lots of slowing and stops for pedestrians and cars, but I made it through a 20% grade climb that got me last week so that was a plus. Did fine without bike shorts and gloves, but was too chicken to try moving dismounts. The full stop & dismount will have to do for this race.
T2- 1:14, included loading my bike into my car
My run went really well. I didn't feel the need to stop for my knees and my pace was 9:44/mi. including walk breaks with a peak speed in the low 7's/mi. I was trying to restrain myself and go pretty easy. I drafted off another jogger for the second half of the first mile and that was nice.
I think I'm going to skip lifting this week and focus on moderate cardio. Picked up a race belt yesterday and also replaced my sketchy helmet after hearing about a triathlete who was clipped by a car this week and had his helmet to thank for not being a lot worse off.
This week's plan:
Monday: W4D2 C25K plan or Rest
Tuesday: Easier swim practice, W4D2 C25K plan or easy bike
Wednesday: Rest
Thursday: Easy bike 15 min., easy run 15 min.
Friday: Rest
Saturday: Light bike & walk of the course
Sunday: Race Day
Bike: 11.65 miles
T2
Run: 2.04 miles
My bike pace was pretty bad due to lots of slowing and stops for pedestrians and cars, but I made it through a 20% grade climb that got me last week so that was a plus. Did fine without bike shorts and gloves, but was too chicken to try moving dismounts. The full stop & dismount will have to do for this race.
T2- 1:14, included loading my bike into my car
My run went really well. I didn't feel the need to stop for my knees and my pace was 9:44/mi. including walk breaks with a peak speed in the low 7's/mi. I was trying to restrain myself and go pretty easy. I drafted off another jogger for the second half of the first mile and that was nice.
I think I'm going to skip lifting this week and focus on moderate cardio. Picked up a race belt yesterday and also replaced my sketchy helmet after hearing about a triathlete who was clipped by a car this week and had his helmet to thank for not being a lot worse off.
This week's plan:
Monday: W4D2 C25K plan or Rest
Tuesday: Easier swim practice, W4D2 C25K plan or easy bike
Wednesday: Rest
Thursday: Easy bike 15 min., easy run 15 min.
Friday: Rest
Saturday: Light bike & walk of the course
Sunday: Race Day
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