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 Run, Bike, Swim, Live, Laugh, Love |
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It has begun (well after today)...the dreaded taper. I decided that I should try a race where I actually taper/rest for it. I am excited for a bit of a rest and to see how I perform after all of this work. I have been pleased with my training on the bike and run. Swim has suffered with my travels and inability to locate a pool at the times needed. I am praying for wetsuit temperatures!
So...the battle begins to avoid additional training and follow the taper plan. The little aches and pains will start immediately after my workout today. Soon to be followed by exhaustion and the paradoxical increase in physical energy. Really, the whole tapering thing is just an emotional rollercoaster with lovely physical side effects.
After I taper this week, I look forward to blowing it out on the race. The week after will be a very nice recovery week and then I transition into 18 weeks out from Ironman Arizona.
Last night I watched the Olympic Swim Trials and was amazed/inspired by Dara Torres. It makes all of us 41 year olds look like underachievers! I have a sneaking suspicion that are ideas about aging and exercise are about to take a radical new look...
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| Posted by FeWoman at | | | |
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Under the "less is much more if it is intense" model, I thought I would share what my typical training weeks look like at this point. I am about 6 months out from IM Arizona and 3 weeks from the Muncie Endurathon (typically known as the it's so hot I might strokeathon). This program is a synthesis of Endurancenation.us and Jack Daniel's Running Formula Revised Edition:
- Monday- Run 40 minutes easy pace (9:30 min/mile) and swim one hour
- Tuesday- Run 40 minutes easy pace (9:30 min/mile) and at least 1:15 hour bike with HARD intervals
- Wednesday-Run 15 minutes easy (9:30) and then 3x1 mile at 8 min/mile or less with two minutes easy between intervals, finish run at easy (9:30) pace (total one hour), swim one hour
- Thursday-Long Run of two hours with first hour at easy pace (9:30) and then 3x12 at half marathon pace (8:15)
- Friday-One hour swim
- Saturday-3 hour ride with intervals followed by a "Brick" of a 30 minute run (15 minutes out easy and 15 minutes back working
- Sunday-2-3 hour ride with intervals followed by a "Brick" of a 30 minute run (15 minutes out easy and 15 minutes back working
Rinse and repeat for a weekly total of 6 runs, 3 bikes and 3 swims. What is different this year? No rest days. Yes, I can take one on Monday or Friday if needed, but well, they haven't been needed. The swim feels good on those days and I end up feeling better than I would with a day off. I am also running more. Six days a week but with reduced time on my feet. My legs feel stronger and healthier. The other thing that is different is the intensity. I can work hard only two days on the run to avoid the risk of injury. On the bike, I can work hard all three days with no risk of injury. This year I am still learning how to really attack the bike. With swimming I have added a lot of "Force" workouts with the pull buoy. I really need to get my back and shoulders stronger in the swim.
What is missing? Heart rate. Yes, it is important but it lies (for me). Significantly. After wearing a heart rate monitor for much of last year, I have developed a "real feel" for my heart rate. I think heart rate can be a great tool to make sure you are working hard enough if you take it in context of the environment (heat etc.). I know that heart rate is very helpful to make sure I don't blow up in races. With training, it is okay and even desirable to blow up.
As you can see, my life now revolves around intervals. The intensity helps in races and in life. Since IM Wisconsin, I have lost 14 pounds. I attribute that to a focus on intensity and a bit better portion control. Less weight to carry makes me faster and less prone to injury.
At this point in the season, I am very happy where I am in my training. I am starting to understand that this is a cumulative process over years, not days or weeks. As I age, I am also seeing that the intervals are the key to a healthy body. I practiced LSD (long slow distance)perfectly/painlessly and I became very efficient at carrying my weight around slowly for a long distance. Thanks to the Greek Goddess and a bit of other prodding, I have seen the light and it involves hard work and dedication. Not more time, just more effort.
Last week the Coach and I vacated. I had dug quite a whole with fatigue and my training. I knew it was time to back off and recover. The only thing I did for six days is some minimal running along the beach. It was a great choice and I have come back this week even stronger. Tomorrow I participate in my first 40k cycling time trial...
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| Posted by FeWoman at | | | |
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As you may have noticed, I did not complete the Triple T this year (at some point I will write why but I am not ready yet). HFP Racing has been kind enough to roll my entry over until next year. Instead, I decided to complete an Epic weekend of training. Why? Almost all of my training involves a focus on quality and not quantity. My longest workouts are three hour rides on my bike. Most of the time, my workouts never exceed two hours a day. Most of the races I do are endurance events at much lower efforts than my training. By adding Epic weekends, I can increase the size of my "endurance" bank account.
The plan was based on my membership in Endurancenation.us as suggested by the Coach Rich Strauss:
The Results:
Day One:
Run: 4.4 miles with BARC team
Swim: 2300 yards (thunderstorms rolled in and the pool closed in the middle of my swim!)
Bike: 3 hours on trainer (damn thunderstorms)
Day Two:
Run: 4.4 miles with BARC team
Bike: Nashville 90 (joined by the Coach's Wife)
Day Three:
Bike: 4.5 hours (Greek Goddess, Village Idiot and the Professor)
Day Four:
Run: Two hours with BARC team
Swim: 4000 yards mostly pull
Totals for Epic Weekend:
21.6 miles of running
200 miles of biking
3.9 miles of swimming
Much thanks to all my friends who helped out. BARC gets major points for always being in my crazy games. The only event I did alone was the trainer ride on Friday. Otherwise, BARC members were everywhere. The Greek Goddess was even at the pool Monday to provide cheering (and some great coaching) during my 4000 yard swim. The Coach rocked as usual. During the Nashville 90 she drove out two friends to meet me half way so that they could bike me back into town.
What did I learn:
- I have a high level of fitness early in the season.
- Nutrition, nutrition, nutrition. I ate well, often and used caffeine to carry me through.
- A little help from your friends and family makes all possible.
- Nap. Every day.
- Drafting. The first half of the Nashville 90 I rode with the Sanders sisters. They are phenomenal triathletes (they often win their age groups and overall) and I felt lucky to train with them. I am much older than both of them and much less experienced. By riding with them I learned how to actually draft off of someone's wheel.
- I am still moving the line. After every crazy new event I continue to learn that I really don't know where my limits end. The not knowing makes everything exciting.
How did I feel after the weekend? Fatigued but not exhausted. I almost seemed to get stronger as the weekend continued. I did not taper into or out of the weekend. I am trying to carry a heave load of fatigue into my vacation with the Coach knowing that I can recover during our five days on the beach!
I did have one harrowing moment and near death experience. I had two friends with me on my Sunday ride. One was the Village Idiot (VI) and the other was the Greek Goddess. I had only rode with the VI once before. We came to our last hill that I love to go screaming down in my aero bars often at 35 mph. The VI goes first and I follow. As I come down the hill, all of a sudden I see the VI stopped in the middle of my lane. My heart stops. I then see a car coming towards me in the opposite lane. In that split second I make multiple choices: the first is that if I have to hit anything it is going to be the VI and the second thing I do is grab my brakes. The back wheel of my bike comes off the ground. I release my brakes to bring the wheel down. I jam the brakes again and start to skid. I release the brakes again and right myself. I yell out the Village Idiot's name twice. Thank god he didn't move. I ended up safely squeezing between him and the car.
In the future I promise to clearly discuss the course with a new rider, to find out if they are blind in one eye and to not let new riders proceed first down the hill. Needless to say I felt great the rest of the day with my new lease on life!
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| Posted by FeWoman at | | | |
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2007 Race Results:
2008 Race Results:
Assessment:
1) There is no replacement for interval training (as noticed by the 17 minute improvement). The official end of the LSD (long slow distance) addiction in my life.
2) You can buy speed. I am not ashamed. At some point I need to calculate a PR depreciation schedule. Or maybe not.
3) Weight matters. I am down 14 pounds since last May. As you can see from the "Ring of Power" nicely accentuated by my race outfit...a loss of a bit more would not hurt!
Coach's Wife Sue Greek Goddess
Race Report:
The race team consisted of the group above. Our Race Director/Bitch/Valet role was filled once again by What About Bob. This time he was joined by his lovely assistant/daughter. We actually departed on time (5:45am) for our one hour and twenty minute drive to Terre Haute. This year the race sold out in advance and although most of our Bloomington Triathlon Club members registered, a few of our stellar members were shut out. We knew to expect a very tough race with at least a couple pros and lots of people getting ready for some mid-season Ironman's etc. The air temp was unusually warm at a humid 69 degrees.
Once at the race, we set up our transition areas and managed to wedge me into my wetsuit. This time I was very careful to pull it up far enough to prevent my shoulders from getting tired. Before the race started I decided that I was going to start the swim at a slow and relaxed pace. When our wave started I focused on form and drafting to stay on course. The Ironman really helped with my dark water fear and learning how to draft. Since I started swim lessons a few weeks ago, I was amazed on how little I now Zigzag. I swam in a straight line and focused on technique. The swim felt so much better and was over much more quickly than last time. I was also not exhausted when I got out of the water.
The transition was almost uneventful. The almost was the part where I got out of the water and could not find What About Bob. Unfortunately, he had my glasses! I started yelling for him. Eventually he heard me and remembered that I COULD NOT SEE WITHOUT HIM! From now on, contacts only!
Once on my bike I was very excited. This was the first test to see how I have improved. Terre Haute is an out and back rolling course. After last year, I have felt a new confidence in my power, speed and strategy. I worked the hills moderately, crested well and attacked the downhills. On the turn around, I was a bit dismayed at the head wind. I kept focused on my watts and cadence. I passed lots of people and really worked on not letting other women pass me. A couple did at the end but I knew I could pass them on the run.
I consumed 275 calories of Infinit on the bike and for the first time ever, missed my row in the transition area. I was an idiot! I got tired at the end of the bike and just spaced it.
I quickly put on my running shoes and headed out. My legs felt great. Too great. I have been fatigued this week and when that happens I am plagued with side stitches. It started during my interval runs (I nailed 3x1 mile under 7:50's) this last week and I knew I was at risk during the race. I decided to run 8:15's and monitor my side. The first couple of miles were fine. I knew the next two I could kick it up a notch. The third mile I was comfortably under 8 minute pace but then I started to feel a stitch develop and I backed off to 8 minute pace. I decided that I just needed to maintain and finish. After mile four, I realized I made one tactical error...not enough calories. I felt the bonk creeping up on me along with the heat and humidity. Next time I will take a gel with me. It was really fun to pass people on the run and be able to say hi to our team members as we passed on the out and back course.
Overall, despite my level of fatigue, I was very happy with my results. I PR'd in every discipline. I was also amazed at how tough my age group is in this race. The woman in first won the overall women's race.
Focus points for training:
1) Continue swim lessons.
2) Raise the my FTP on the bike. More intervals.
3) Build in some recovery next week on my vacation.
Here is part of our new Bloomington Triathlon United team. We had twelve team members participate! Four team members won hardware! It was a great day.
BARC
The best part of the day was spending time with our BARC team. We laughed and cheered each other throughout the race. The Coach's Wife had a great race and came in third in her age group. The Greek Goddess continued her domination despite a lame leg. What About Bob provided the best race support I have ever had. BARC makes all of this way too much fun and way too much addictive. Most importantly, we recovered when we left the park with a refreshingly cold Amstel Light. Gosh I love this sport!
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| Posted by FeWoman at | | | |
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Yes, I have been training and no, I obviously haven't been writing much. My emotional focus has been elsewhere and I seem to struggle with my writing flow. After completing the January Challenge, I have continued to focus on my running with the assistance of Jack Daniels revised addition of the Running Formula. The first book was excellent, but this book really takes the guesswork out of training. I have exact training paces that I have used with my GPS. On easy days I run 9:30 min/mile. On mile repeats I run 8:00-8:15 min/mile (depending on hills) and during long runs I use 3x12 minute intervals at the fastest pace I can manage and hopefully near my Half Marathon Pace.
Last year, I was unable to run the IU Mini in the fall because it was the same day as IM Wisconsin. This year they moved the race to the spring to try and avoid the heat and humidity. They chose however to not change their sick little "course from hell." On one hand, the course is great because it runs through the Indiana University campus. On the other hand, they manage to hit every difficult hill in Bloomington south of campus including the dreaded "goat hill" that may actually require a climbing harness and rope for safety reasons. You think your running up the hill until someone walking passes you. The hills on this course will be the undoing of the race. In it's third year it is seeing a serious decline in entries.
I decided for training purposes to not taper for the race. I showed up on race morning to meet the Greek Goddess. The weather was perfectly cool. I started my morning early with oatmeal and espresso. I brought some Gatorade to the race and two of the Cliff gel espresso. See a trend? Two minutes before the race started I drank 8 ounces of Gatorade.
At the start of the race I realized this race was going to be work. Training has made me very sensitive to my body and I can zero in almost immediately on my physical situation. I was tired. Deep tired. I was also coming off a cold earlier in the week and I was producing "snot rockets" the size of a small dog.
The more my running has improved, the more work is involved. It was much easier to jog around at 10 minute miles for two hours. Running fast requires focus and discipline. One thing that has really helped in that department was my Garmin 305. I set very specific goals for myself. Run fast. Under 8:30 min/mile and keep the heart rate at 170 or lower for the first 10 miles. After that, all bets are off and it is time to race.
Within the first two miles unpleasant things began to happen to my body. First, the mucous started. A hazardous waste team should have been following me! These "snot rockets" were huge and appeared to be almost solid plastic as they left my body. The inability to breathe was not helping my running. Second, my bladder decided to get really small. I don't know if other women experience this, but right before my period, my bladder becomes the size of a shot glass. I soon started "leaking" during hard efforts up or down hills. I thought about trying to find a bathroom but they were few and far between. I soon realized that I have become one of those runners that no longer care. I decided the running shoes would be burned after the race.
Despite all of it, I followed the plan and dreamed of chasing the Greek Goddess. Towards the end of the race, Coach found me as usual and told me to, "Get my ass in gear." There is one point in the race where we run to the fountain and you can see your friends ahead of you in the other direction. I saw the Greek Goddess running hard and well which rallied me to keep going. What About Bob picked me up a the last mile and ran in with me. I looked at my watch and knew I had a real shot to break 1:50 and set a new PR. I ran so hard that I felt a twinge in my right quad. For a split second, I felt a cramp coming on and then it was gone. I sprinted to the end and a PR.
The profile: Red heart rate...notice gradual incline with increased effort. blue is speed. Orange is elevation.
Race Result:
Assessment:
2006 I ran the race in a time of 1:55:59.7. I am very happy with the PR despite feeling less than stellar! I was even happier with my 3rd place finish in my age group!!!!! The Greek Goddess finished first. It was pretty thrilling to have BARC clean up the awards!
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| Posted by FeWoman at | | | |
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For Spring Break, we decided to “invite” ourselves on “What about Bob’s?” family trip. It just so happens that they were headed to New York City to see the sights. Coach and I love cities and decided that New York City would be a great diversion. Whenever I travel I look for races to run in the area. Fortunately, the New York Road Runners had scheduled the 15k Colon Cancer Run in Central Park. I was very excited about the opportunity to actually race in Central Park…another cool goal in my life.
Only in New York City would the race be scheduled for a very mature start time of 10:15am. This gave us time to sleep in (after a long night of fun) and fuel with a banana and a double tall cappuccino! Bob, Coach and I arrived to the “expo” for the race where the organizers had thoughtfully set up a human colon to walk through before the race. If only I had a picture!
After we got our race packet we headed over to the “Balto” statue to hide from the cold wind and pay our respects to the canine endurance athlete. Race time approached and I decided to hit the port a potty one more pathetic time. What is it about guys not locking the door. Nothing like getting a full view of a hairy ass before the race! I love when they get pissed at me for walking in because they failed to lock the door!
Finally race time! We got to see Mary Wittenberg start the pre-race welcome. The race was much bigger than I anticipated and we were unable to line up on the road with our corresponding pace per mile. After the race started, we just waited to step over the small fence and get in the street to start running. At that point we were behind some slower people and just had to try and pick our way through. I finally gave up and decided to save my energy for the actual running.
My plan was to try and average 8:30 per mile pace for the first five miles. I anticipated the wind and the hills would slow me down. The last 4.3 miles I would have a gel (I found a double espresso Clif packed into my bag) and try to “race” in to the end. The bad news…I started out way too fast. We clipped along with a 7:42 first mile. To say I was surprised was a mild understatement. I “tapered” the day before the race by not running and trying to keep up with Coach who had me walk at least 10 miles around NYC. To say my calves were trashed was an understatement.
I decided to slow down the pace a bit. I had my Garmin 305 on and focused on keeping my pace under 8:30 and my heart rate about 170. What about Bob stayed with me…a first. Periodically he would run ahead and take some photos. The little bastard would then take off and pass me. Sometimes he would shoot video!
At mile 5 we surprised Coach by arriving early at the end of the first loop. Bob and I had decided it was time to shed our coats and threw them at Coach as we passed. The last four miles was time to race. We both started to pick up the pace and Bob picked it up a bit more. My goal was to keep my heart rate below 180 and do the work.
Between the sun, the park and the energy of the runners, I was amazed to be actually racing in Central Park. I felt grateful to be a part of it all. I was also grateful to experience a very well run race…plenty of water, every mile marked with a clock and excellent direction.
Overall I had an excellent race…my fastest ever: Why? Two things. First, my biking "injury." I really focused on my running. A minimum of 30 minutes per day in December and an hour a day in January. Second, I implemented quality workouts. I had signed up for an excellent off season program at endurancenation.us. Even though I could not complete the program (a first for me), I totally implemented the principles of doing the work. I also reread Jack Daniels new edition of his revered book and implemented his principles with my new Garmin 305.
The only rough spot? The week before I had biked three hours and then had a 30 minute brick run. I ran through a construction area and did not see an exposed root. I tripped, tried to use my hands as a break (much to the glee of the band aid company) and flipped over to avoid further injury. I knocked the wind out of myself and landed in construction mud from the shoulders down. My family greeted me at the end of my run with laughter and no pity whatsoever. No wonder I love them. That night I realized I had bruised my back rib. Coughing, sneezing and laughing became painful.
During the race deep breaths up the hill (or the attractive but necessary habit of blowing snot) added to my pain! Having my heart rate strap wrapped around my ribs seemed to help “support” them.
Again, Bob amazed me (he finished 23rd in out of 93 men) and I loved sharing this experience with him and Coach. Another great adventure! The details...did I mention my PR????
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| Posted by FeWoman at | | | |
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As some of you know in reading my previous postings, I wear a yellow Live Strong bracelet every day. This bracelet was given to me by my nephew to wear during Ironman Wisconsin. Zachary received the bracelet during his first stem cell transplant. Zachary seems to be a bit of an overachiever and has two types of Lymphoma. He has been in treatment for almost two years. I have been with him and his family at the Lied Transplant Center at the University of Omaha since we flew him out here suddenly on January 21st 2008.
The Lied Transplant Center is a leader in transplants and cancer treatment. Their motto, "Serious Medicine, Extraordinary Care", is an understatement. As part of Team Zachary, we have the opportunity to stay with other families and patients in an on site facility. The last nine days have been a humbling experience for me as I share in Zachary's life and the lives of the patients and families around me.
Each day, if our schedule allows, I try to go for a run in very hilly Omaha. Is it just me, or does it seem the Universe intends for me to always run in communities with hills the size of small mountains? I do this after being in the presence of people who may never run much less walk again. I thought my efforts to be an Ironman were worthy and damn hard. I had no idea that they pale in comparison to the perseverance required to choose to live and sometimes to choose to die.
I am surrounded by people who may feel that they have lost their dignity but in fact they express their dignity in every breath and test they endure. I am surrounded by people who must make incredibly hard decisions that make my daily thoughts and actions trite in comparison. I am surrounded by humanity and am left panting in it's wake.
Perhaps the allure of trying to accomplish the impossible is really about the quest to deny death. I am realizing that my bracelet signifies my choice to choose life but not simply. I am also choosing to accept my death and subsequent suffering as an inevitable conclusion. I am going to continue to look at my bracelet during my bleak/existential moments and think of Zachary and his ability to choose life and endure. I am honored to be a part of this amazing experience and to be touched in ways that I have yet to fully appreciate.
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| Posted by FeWoman at | | | |
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