Posts Tagged ‘Training’

posted by on Ironman

1 comment

As triathlon became such a big part in my life, one of the things I fell in love with was what it does for me, both physically, mentally and emotionally.  After a bad day, there is no other thing I would rather do was get in a good solid training session to help me work out my frustrations or clear my mind.  It is my therapy and my outlet.

When you are training for an Ironman, sometimes you have to dig deep to find the motivation for your next workout. My training this month kind of had a different motivation….therapy.  I had some personal tragedy recently and my training has been a huge part of my getting through some very tough days these last few weeks.

There were a few days when my training was one of the only things that seemed to make sense. While my heartache will never completely go away, I know that I have a very healthy way to try to deal with some crazy emotions.  I am grateful to have this outlet….my therapy.

After a tough swim/run I had to put my legs up and was treated to this amazing view. These few minutes allowed me to regain perspective and engage in some personal reflection.

Highlights from the month:

*Knocking out a long run one morning before work.  My training buddy Bill and I decided to adjust the schedule and complete an 11 mile run early.  I was happy with the adjustment and was able to have more time during the day to get in rehydration and some much needed stretching and recovery (NormaTec boots!!!)  that evening.

*I have loved my new bike since I rode it for the very first time.  However, since I have only been riding it on the road and utilizing my Cannondale for trainer rides, I have finally put in enough miles to really be comfortable on my Trek.  Generally the biggest differences are in my position and the electronic shifting (amazing).  The shifting has now become more second nature (so I don’t have to think so much).  I am very happy to have the “Purple Butterfly”!!

*I had my first triathlon of the season.  It was a small half iron distance race in Greenville, SC called “Mountains to Main Street”.  The timing of this race fit perfectly in the training schedule plus it had a challenging bike course that would provide some solid climbing/training.  This was the first (and likely last) time for this this race, but it was very beneficial to gauge fitness, nutrition, etc for a little over 3 months away from IMMT.  **Race report to come!!**

Lowlights from the month:

*I had an FTP “re-test” on the first Monday of this four-week block and it did not go as expected.  In hindsight, I was able to identify some things that did not help me with my recovery from the weekend workouts and things I would definitely do differently, but it is always about learning and growing.

*I started having some foot/ankle issues that kind of came out of the blue.  The week before my first race it had gotten bad and I was very concerned.  I saw my PT and babied it all before the race (no running that week) in hopes that it would be ok race day.  All the details will be in my race report, but I was able to get through the run without too much discomfort or concern that I was making anything worse.  The week after I saw my PT, massage therapist and I really focused on recovery (I think my massage therapist did wonders for it).  I only had one run (that I ended up cutting short) to gauge how it was doing post-race. I believe I am through the worse of whatever made this “issue” come up, but definitely gives me something else to have to really concentrate on to “keep happy”.

Three months down and three months to go for Ironman Mont Tremblant.  HALF WAY THERE!!!!

Month #3 Totals:

Swim: 26,187 yards (14.9 miles)

Bike: 384 miles

Run: 57 miles

Other: Only one 30 minute yoga session (need to do better!!!)

One Half Iron Distance Race

Total Time: 41 hours 18 minutes

posted by on Ironman

1 comment

At the mention of me training for Ironman, someone recently asked me if I was excited.  My answer was “I will be”.  I have actually thought about that question and my answer several times since the discussion.  I don’t think I have been asked that before, so I was not sure how to answer.  Should I be excited at this point?  Well….I don’t know.  Should I be excited about something whose preparation is a big part of my daily thoughts and activities as well as a factor in everyday decisions?  I have never thought about it this way and so I did.

I have always been pretty open that I don’t necessarily love to race.  I do love to train.  Don’t get me wrong….there are lots of days that I want to skip  my session, sleep in or whatever else sounds good at the moment, but the satisfaction I get after my workout, makes it all worth it.  The PROCESS of the training, the growth that happens along the way, the obstacles you overcome, kicking ass on days where you thought it was impossible, is where I find my niche that keeps me in this sport.  Sure, I love having the goal of race day to drive me in my training and to motivate me to do my best, but the ratio of hours spent training to hours spent racing, are tremendously skewed…in my favor, thank goodness.  I certainly have a competitive nature within that comes out during the race, but ultimately, more than anything, I want my race, any race, to be a performance of all the hours and sweat equity invested in the weeks and months leading up to the big day.  If I can deliver my best and, in a way, celebrate the training cycle by putting it all out there, I am happy.

There are definitely athletes out there that get a tremendous rush on race morning and feed off that adrenalin.  Once my race morning is here, the nervous energy that is present is what makes me ready to get on with the show.  The waiting around and the preparation race morning is definitely not my favorite time.  So….back to the original question…”AM I EXCITED ABOUT IRONMAN”?

I am excited about the opportunities, growth and strength (both mental and physical) that training for Ironman will bring.  I am excited about the being ABLE to train and the idea of getting to the starting line healthy and PREPARED to tackle to day.  I am excited about the time that I will get to spend with some like-minded individuals (and all around cool people) that share the same Ironman goal and think that getting up at the crack of dawn to run track intervals or jump in a cold lake is “normal”.

I am excited about racing with these people and being able to see each other during the race to make the day even more special.  I am excited about giving this goal my ALL and making Tony and the rest of my cheerleaders proud when I go for it and ultimately cross that finish line.  In hindsight, I think my gut reaction answer was kind of right….I AM excited but I WILL be even more excited on August 19.

Highlights from the month:

*After the catastrophe from training week #4 when took the Purple Butterfly out for the inaugural ride, I finally was able to get in a successful 46 mile ride during week #5.

It took some intense planning, but we made it work.  Saturdays are when we typically ride and the forecast called for heavy rain MOST of that Saturday.  It was looking very unlikely to get in a ride outside.  While Fridays are typically the rest day, we decided to fit in the ride after work on Friday to be able to get outside.  SUCCESS!!!  (It did rain alot on Saturday!!)

*Hill Repeats – While this is not something I love, I knocked out a good hill repeat session on the treadmill.  I have not done this type of workout in a long time and it was nice to get one done as I know we will have more to come to prepare for MT!

*Getting back to regular track workouts with the team.  Thursdays are track during the season while during the winter we do stair workouts.  These stair workouts are an awesome challenge themselves but the weather delayed our start of track a couple of weeks so we were ready to get these going!

 

*Getting in our first open water swim of the season!  Over the winter I purchased a new wetsuit (sleeved) and with our first tri of the season in just a few weeks, we were ready to get in that first OWS to wash away those cob webs.  It was a bit cooler than I would prefer, but I allowed my “minimum” temp drop a couple of degrees because I had sleeves.  Thank goodness I did, because I was still cold….think the water was probably 65/66 degrees.  I am very sensitive to the cold water, but I needed to get in and do my best.  It was not a great swim, but I was glad to get it done and have a check mark in that box!

*When training schedules line up with some other tri club peeps resulting in a great training group for a solid ride/run session!

Lowlights from the month:

*Week #6 brought in the struggle bus for a couple of my trainer rides.  I had three Trainer Road sessions that week that really kicked my ass.  I gave it all I had and that I can’t ask anything more.  I was glad when I finally got off that bus!

*A flooded greenway totally screwed up my plans for a Friday morning outside ride.  Here’s the story….Tony had Xterra Myrtle Beach on his race calendar.  Our plan was to travel down on Friday afternoon, hang out Saturday and then the race on Sunday.  I knew I needed to shift some things on the training schedule to get in my time.  After much consideration of all the options, I decided that I would push my planned rest day to Sunday (usually Friday), do my long ride Friday morning before we left town and then do my run Saturday morning (easy to fit in out of town).  With a 60 mile ride scheduled, I knew that I needed to get an early start Friday morning and since it is the last day of the work week, I planned to ride by myself on the greenway.  (I don’t usually bike on the greenway, but spend a lot of miles running there.  Since (1). I don’t ride on the road solo, due to safety reasons and (2). My start time would be during early commute hours, the greenway seemed like the best and safest option to get in my ride outside. It would be quiet that time of day and I really didn’t want another long ride on the trainer.)  After mentioning my plan to one of my training partners, she said that she would like to join me as she had a flexible work schedule that day.   Awesome!  We planned to meet at 7:00am and that morning was COLD!  It was around 36 degrees (while the morning prior at track had been in the 60s).  We were bundled up and ready to tackle this, despite the cold.

I had planned out a great route and was looking forward to it.  We got .45 miles in before we were greeted with flooding.  BUMMER!  It was too deep to try to pass on our bikes, so we turned around and decided to head in the opposite direction which did not have the options to easily get in our needed mileage, but we would make it work. After about 2 miles in that direction, we reached more flooding and this was even worse!  WHAT A DOWNER!

We could drive to another entrance point on the greenway passed the flooding, but there was no way of knowing if and where there would be more obstacles.  After pretty quick consideration, we decided to head to my house and put in the time on the trainer.  April could use Tony’s trainer and we would persevere!  Thanks goodness April had decided to meet me for that ride and then agreed to trainer it with me.  We got in 3 hours and 31 minutes together (previous longest time was 3 hours 30 minutes 🙂 ) and having her there to pass the hours made it possible!  #noexcuses  #overcometheobstacles #traineroad

Month #2 Totals:

Swim: 27,959 (15.89 miles)

Bike: 395 miles

Run: 53 miles

Other: 2 strength and 3 yoga sessions (2.25 hours)

Total Time: 47 hours 24 minutes

 

 

 

 

 

posted by on Ironman

4 comments

Time goes by so quickly.  As I have gotten older, this is more true every year.  There are times of course when the time can’t pass quickly enough….when you are at work on Friday afternoon of an upcoming holiday weekend or when you are pushing through a hard two minute FTP %+++ interval on the bike, but generally speaking, there is not enough of this precious commodity.  We spend day after day balancing out our time between family, work, training, etc. and some days it is way more challenging than others.  This is one reason why I thought long and hard before committing to Ironman #2.

The first time back in 2014, I knew that it would be a huge time commitment.  But, now having that experience, I know even more of what some of those tough days are REALLY like.  It is not just a huge impact on me, but on Tony as well.  He is “in” it with me for the craziness that Ironman training brings to everyday life.  Hopefully, since I have training partners that are racing as well, Tony’s “in” does not equate to as many long bike rides as it did in 2014, but regardless, he knows what this six month training plan means.

The “official” plan began on March 5.With all the upcoming spring and summer training, there will not be too much free time to get out of town for vacations or long weekends.  We will definitely work in lots of together time, but I imagine most of it will be around Raleigh.   Before the plan kicked in, we took an all-inclusive vacation in Mexico to chill, spend time with each other and soak in some sun.  That get-away was a great idea and I am glad we made it happen.  It was just what we needed.

Relaxing in Playa del Carmen

The first (of six) 4-week training blocks is in the books.  I tried to take one workout at a time and that’s my game plan for the next five months as well.  My swim, bike and run plan has been created from a few different sources and I am utilizing Trainer Road for any of the trainer rides on my plan (which have been ALL for this first four weeks).  I am using the specific IM plan in the app to choose the rides.

Since I started using Trainer Road a bit over a year ago, I have been a fan.  Honestly it is a love/hate relationship, because I have had plenty of rides that have kicked my ass, but I know it is good for me in the long haul.  I think it is an excellent tool and will prove very beneficial this year.

The Trainer Road plan was actually 4 weeks longer than the planned 24-week plan.  Therefore, we started a 4-week base plan prior to March 5. lt certainly started off with a bang!  The first workout in the first week was an FTP test on the bike.  I have not taken a FTP test since I was training for Chattanooga 70.3 last spring.  I was very happy that my results put me right where I was half way through that training plan.  I have a lot of time on the bike in front of me and I look forward to the gains I will be making.

Highlights from the month:

*Completing the longest two trainer rides I have ever done!  Due to the aforementioned unpleasant weather, week one had us on the bike for 3 hours 15 minutes.  Prior to that, the longest trainer ride I had completed was 2.5 hours.  Week three had us on the bike for 3.5 hours.  A new record just 2 weeks later!  Luckily, I have training partners and we endured this total of 6.75 hours together!

Our 3 hour 15 minute trainer ride! Thank goodness Bill and April joined in!

3.5 hours on the trainer! Once again, it was bearable with my awesome training partners!

*Hitting 4 rides in week two…the plan calls for 4 rides some weeks and I have not done this in a very long time (I am guessing since 2014)!  Three of them happened during the workweek so it took a bit more mental commitment than even physical, but it will pay off!

*Getting back outside for a long run = Week three’s 8 mile run was back outside.  A dry day allowed me to get off the treadmill and onto the greenway.

*Tony has been able to capture some good video in the pool to allow me to focus on some much needed areas of improvement.

*The time change!  It’s nice to have daylight when I get off work!

*The last Saturday of the month called for a dry day and decent temperatures to get outside for the first time this year and the take my new bike for her inaugural ride!

The Purple Butterfly was ready to hit the road!

Obstacles from the month:

*More cold weather than we should have in NC in March!  Plus it seemed like the rain always waited for the weekends!

*The outside bike ride that I was so excited about lasted about 4 miles until I was standing on the side of the road with a broken chain and front derailleur.  Needless to say, I was MAJORLY bummed!  My ride companions, Bill & Derek, worked to try to fix my chain (before the realization that the front derailleur was toast), and had an amazing effort in doing so.

Bill & Derek working on my bike roadside.

For the first time ever in my experience of riding bikes, I had to call for a ride home.  Since Tony was out of town, our neighbor David came to my rescue.  During all this drama, the help I got to try to repair the chain and the ultimate ride home were indeed highlights and the reminder that I have awesome people in my life!

Not the bike ride I had imagined, but lucky to have a ride home!

*Getting chased by a dog on my brick run.  The drama continued after my bike mishap.  After making it home, I got on the trainer (after figuring out how to change my pedals….Tony is my very relied upon bike mechanic) and got in my ride.  Then I had a 3 mile brick run which I did outside.  I was chased by a little dog on a road that I frequently run.  It was quite the day, and I really felt like the odds were not in my favor, but I got my training in and then spent the next 1.5 hours getting a crazy good massage.   #overcometheobstacles

Month #1 Totals:

Swim: 29,400 yards (16.7 miles)

Bike: 331 miles

Run: 47 miles

Other: Strength, Stair Workouts & Yoga (4.25 hours)

Total Time: 44 hours 24 minutes

 

My Latest

Mar
2016
22

posted by on Triathlon

5 comments

TimIt seems like yesterday that it was the new year and now we have already moved up the clocks.  No complaints at all, since I have already taken advantage of the extra time in the evening with after work outdoor rides.  We have been blessed with some beautiful weather for the past couple of weeks which is always welcome.  Being out on the bike without any type of cold weather gear makes this girl happy!

As we started the year, I was excited for the tri season and new adventures.  I have already had a few ups and downs, but am in a good place overall.  Mainly this is related to my running fitness and how I had some forced time off last fall into the winter.  After my leg was better and I started back running, my progression seemed to be very slow.  I certainly did not expect to bounce back to where I was at the end of October (when I was training for the half marathon and was in a good place with my running fitness), but it has been much slower than anticipated.   Besides having a slower pace, I was battling higher heart rate for the efforts I was giving.  I started focusing on my specific HR zones and incorporating some Z1 and Z2 runs to work on my base fitness. 

Run

One of our beautiful run days!

After hanging in and staying determined, I finally feel more like my running self.  While my speed is not what it was (yet), my HR is cooperating better and is more in line with what I expect.  While I am not 100% ache free, it is not anything that prohibits me from running.  I am still having ART on occasion and staying super focused on stretching/yoga and foam rolling.

Bike Fun

Bike fun with the crew!

I pushed the “go button” for Raleigh 70.3, which will take place on June 5.  This will be the third time that I have raced Raleigh and did not originally plan on it for this year.  I was excited about the idea of Chattanooga 70.3, but I missed out on the sign up last fall and it sold out!  I was a bit hesitant to commit to another round at Raleigh, since I knew I would have big goals since there are a few things I had not yet accomplished related to that race.  However, there are lots of people training and I decided to just give it a go and, as always, train hard and do my best.  Even if my run has not gotten back to where I ideally would like, I can’t dwell on the fitness I had.  Working hard is something I am not afraid of doing and that is exactly what I will continue to do in preparation for June 5.

Unstoppable

Biking has been good.  The last couple of weekends have been outdoor rides (one cold ride and the another that started nice but ended up having a small burst of torrential rain after the halfway mark).  On January 30, I took a FTP test, which is the first time I had done so using a power meter.  I plan to repeat the test in the coming weeks to note changes.  I believe this will be a great gauge to monitor improvement! 

FTP Test Photo

The FTP Test!

Swimming….oh where do I start to give an update?  I previously shared here on the blog that I decided when I had to stop my half marathon training last fall that I would have a strong focus on my swim during the winter.  I did just that.   I have been able to generally get in three swims a week.  I had a couple of lessons to provide me guidance on stroke improvement and drills to incorporate.  I have been super focused on my form and maintaining that focus throughout each and every workout.  Some days I feel my off season dedication is paying off, but then some days the frustration level is high.  I have decided to focus on those good days and not let the bad days take over mentally.  I think my stroke has become more efficient and stronger and I will continue to work toward improvement and stay as positive as I can!!

One great thing to report about my swimming is that I have developed regular training buddies at the pool.  Being part of a team and being around people that have similar goals and training habits is great!  Historically, I would always choose to swim in the evenings after work and would generally be solo.  The logistics associated with morning swims and then a long commute to work, was not a task that I could accomplish.  Since changing jobs last year and being 5 minutes from the pool, I have taken to regular morning swims along with others from the tri team.  A few of us are on the same plan, so we have the same workouts to complete, which is very different for me, but I love having training partners!  I have gotten used to morning swims and the occasional evening swim that has to happen when the timing fits best into the plan, almost feels weird!

So, I am starting week 8 of my Raleigh plan.  This week is recovery week.  Here are some of the highlights of my training over the past several weeks:

· Swim = Endurance swim from last Thursday evening.  It was 2600 yards total with the main set being 4×500 (alternating swim/pull).  Being an evening swim at the end of the week, plus the last workout before rest day, I was not sure what to expect.  I could tell fairly early on during the warm-up that it would be a good one.  I was really feeling the water well and felt fluid and smooth.  It makes me wonder why I can’t seem to recreate that for myself more often.  Clearly I have it in me…  (I must add that I did this swim WITHOUT my i-pod.  I realized when I was prepping to get in the water that I failed to charge it after getting the low battery warning at the end of my last swim.  Yay me!!)

· Bike = Two workouts that I can reference…one was my FTP test back on January 30.  This was actually before my Raleigh training plan started and was during some pre-season training.  I felt as if I was able to give an solid effort throughout and did not go out too hard and pay for it at the end.  It can be tough to find that happy medium.  I was pleased with the numbers while knowing that I have lots to work on!  The second I can reference was PART of a workout.  That sounds odd, a couple of Sundays ago, I ventured out on a 40 mile ride with two of my training partners.  It was early afternoon and was a beautiful day.  It was truly one of those days that is awesome to be outside just riding your bike.  That joy was cut a bit short by torrential rain…it didn’t last too long, but we couldn’t find the gas station for shelter quick enough!

· Run = My last few tempo runs I have felt like I was able to give a solid effort, the effort my legs wanted to give, and my heart rate responded better than expected.  While they were not easy runs, by any stretch, it has been the challenge I needed and I felt like I delivered!   

· Yoga/foam rolling = This is a big part of my training and I continue to be dedicated to incorporating appropriately.  I do a better job at scheduling these activities so they don’t get pushed aside or forgotten.  I want to be a healthy triathlete and I am committed to doing my part!

Track

Last week was the first track workout of the season

On a side note, two Sundays ago, I went out to spectate a local marathon called the Tobacco Road Marathon.  Our good friend, Tim, was racing.  He and his wife Nicole were my original partners to race at Kiawah Island last December, but Nicole ended up participating solo when Tim and I had to pull out due to injury.  Since becoming healthy, Tim has trained tremendously hard over the past several months and was hoping to race to a Boston Qualifying time.  Well, he did just that and I was so glad to be there to watch him race and cross that finish line meeting his goal. 

Tim shirt

Way to go Tim!

His emotional reaction was so amazing and very inspiring.  Hard work and dedication are truly rewarding and I could not complete this post without sharing this news.  I am so very happy for him!!        

posted by on Half Marathon

9 comments

Today is the race day that did not happen.  My original plan for today included running the Kiawah Island Half Marathon.  This was the first race that I knew I would have on my race schedule for 2015.  It was actually decided in the summer of 2013 (sitting pool side with cocktails)…yeah, a long time ago. 

At the end of my tri season, I had switched to a run focus and had a great plan to follow.  I was working hard and running well overall.  As of my last running update here on the blog, I knew my goal (and stretch goals) were completely attainable.  That is one reason why it is so frustrating.  Despite the best laid plans, they unfortunately have to change sometimes.  To my dismay, I have deferred my race registration to 2016. 

patience 2

About seven weeks ago, I was having some lingering leg pain.  It was originally in my inner thigh where I felt the most.  I finally had the run where I knew I had to stop and give it a break.  I iced, stretched and rested it for a few days.  Then after this initial break, I gave it another go.  I still had the pain.  So, more resting, stretching, icing and ibuprofen.  This time I gave it a week without running in hopes that would be enough.  I was still optimistic that I would be able to race on December 12.

Upon my next try at running, I was not feeling the pain in the inner thigh.  I was able to get a mile, but I gradually felt pain in the upper hamstring/inner abductor.  After that, I gave it one more go, but decided I needed help.  The basics of rest, stretch, ice, ibuprofen was not doing the trick. 

I have read about ART (Active Release Therapy) and my friend Tim was undergoing treatment when I started battling these issues.  He had good luck with the treatment (he was supposed to run the marathon distance at Kiawah Island, but had to defer his registration as well).  I started seeing the same doctor and have had four treatments so far.

My last training run occurred on October 24 and had not tried had a “successful” run since then……..until this past weekend.  After my third treatment, I was given the green light to go for a run.  I was able to get in three miles!!!!  I did not have pain, but still felt tightness in the same area.  I was very excited to get it in and how I felt.  I WILL say that it was surprising how my run fitness has dropped in the weeks that I have had to that this break.  That’s okay though, just happy to run!  Baby steps…..

It seems that the pain problem are weak hips/hip flexors which has caused me to compensate in other areas during my running resulting in the issues I am currently experiencing.  I have added hip strengthening exercises to my regiment as well.  So, when I do get back to a regular running routine, my hips will be ready!

Fortunately, I really wanted to focus on my swim after Kiawah, so I have just pushed that up in the schedule.  On average, I have been able to get to the pool three times a week. Regular swimming during the off season is a goal of mine and I have gotten off to a solid start.  I have also continued to bike on the trainer, which is what I opt for when I need a good sweat session!!  I have incorporated core and lower body work without any pain, so I have plenty that I CAN do!

Patience

This is the first  race of any kind, that I have signed up and was not able to participate.  I know that listening to my body, focusing on treatment and getting my weaknesses stronger, are in my best interest.  It is still a bummer that I had to put it on hold and not go for my open half marathon goal this year.  No worries….I will be healthy and determined when the 2016 race season rolls around!    

My friend Nicole is racing this morning…..she was the last one standing after Tim and I had to defer.  (Tony had considered this race at one time, but never committed.)  Her training has gone really well and I know she was prepared to have a great day.  Sometime soon we will all be able to race together….I guess we can plan this next summer while sipping cocktails by the pool!  

patience 3

posted by on Half Marathon, Triathlon

3 comments

Since my last triathlon of the season in September, I knew my focus would immediately turn to running.  Since the summer of 2014, I have had my eye on the Kiawah Island half marathon in December 2015.  That is quite some time ago, and is fairly atypical for me, but that is what happens when you are hanging out with other runners one beautiful day at the pool while having a few cocktails!

In all seriousness, I was totally on board for this race.  I have never raced in an open half marathon (they have all come as part of the 70.3 distance) and I had firm goals in mind.  Our friends that were part of this discussion are Tim and Nicole, who are going for races in all 50 states.  Plus, Tim had his sights set on a race that would be a Boston Qualifier course and Kiawah seemed like a great choice!  So, it was decided back in the summer of 2014, Kiawah Island would be on our calendar for December 2015.

I was looking forward to going into run focused training after the Outer Banks Oly back in September.  At that race, I had a really good run and that gave me a boost of confidence for what I might be able to race for in December.   Tony helped me select a plan and it is a program called “FIRST” (Furman Institute of Running and Scientific Training), which is three runs a week and cross training on other days,  This seemed like an obvious choice in training plans, as I always want to get bike trainer time and need swims as often as I can get them.  The three runs a week include the three biggies…speed work/intervals, tempo and a long run.  I opted for a lighter training week after Outer Banks Oly and then the following week started up with the new training plan. 

Running has been going well.  Unfortunately, at the end of September/beginning of October, we had a TON of rain (something like 14 days in a row), so there was plenty of this:

treadmill

Treadmill TIme!

However, the last two weeks have been more typical fall weather, so running outside has been a treat with pleasant temperatures and just the desire to be outside (I LOVE FALL!)  I have also been hitting the track, which is something I have not done in quite some time.  For the last couple of years, speed work for me has been on the treadmill, which really is a challenge, but there is just something about those track workouts!!!

Since my training is going well, I have begun to adjust my goals, which I will share soon.  I was bummed, as this last weekend’s long run was not good, but I was able to get my mileage of 13 total and add to the pool of mental toughness.  I have not run 13+ miles since Raleigh 70.3 at the end of May, so it was still good to get the mileage tucked away. 

So, other than 13.1 training, a couple of weekends ago, we also participated in the last Tri Throwdown of the season.  If you have not read my prior Throwdown recaps, check them out here (from September and August), since it is a unique race set up.  As I have previously described, there are only three rules, (1). Be Safe (2). Have Fun and (3). Go to the after party.  However, with the rain and cool temperatures that we had been experiencing, wet suit legal was a must for me!  The weather on race day was looking really dismal.  We had finally crept out of the continuous rain period, but it was planned to make a re-appearance for pretty much the entire weekend.  For me and Tony, it would be a race morning decision (a cold and rainy race day would zap a lot of the fun out of the event). I had planned my run training accordingly during the week and moved my long run from Saturday to previous Wednesday and would use my run at Throwdown as my tempo run for the week.

Saturday morning, we woke and checked the weather.  It looked clear up until late-morning!  It was a go for us!  The extra fun thing about Throwdown this go-around was that Tony was racing and the handicap system had me starting 10 minutes before him.  Automatically, that makes me his “rabbit”….essentially his mission was to chase me down and make the pass!  This would be interesting!

Throwdown Wetsuit

Getting Tony all ready to go in his wetsuit!

The swim was cool…temperature wise.  It was around 68 degrees, which is not to my liking (I am a wuss with cold swims!).  Despite this, I had an okay swim (750 meters), but felt chilly most of the time.  I was looking forward to the bike, because I had a new toy to try!  For my birthday, Tony REALLY spoiled me and surprised me with the Garmin Vector 2S (power meter in the pedals). 

Garmin Vector

This was the first ride where I would be using them.  The out and back format allows you to keep an eye on how people are progressing behind you.  So, when I passed Tony on my way back into the T2, I knew that he was making up the time gap. 

 Throwdown Bike

The run is also an out and back and is fun to see everyone else during the 5K.  I also knew where Tony was in his mission to catch me and the last time I saw him, I told him to SLOW DOWN!  I had this strong feeling that I would see him again and it would be as he made the pass! 

Throwdown Run

I was nearing the finish line and as I passed one of my buddies that was volunteering, I asked him if Tony was behind me within sight.  He said “YES”!!!  Our friends that were out racing or volunteering knew of the fun challenge Tony and I had going on, so everyone was cheering for me to run faster because he was really gaining on me!  I was determined to cross the finish line first and I turned it up a notch for the last bit!  I did it and crossed just a few seconds before him!  It was a lot of fun and the friendly challenge between me and my hubbie made it even more fun. 

Throwdown Girls

Three of the ladies of Team Trilife!

After the race, we headed over to the restaurant for the after party and rain started to fall literally as we pulled into the parking lot.  We really got lucky with the weather for the race!  It ended up raining for the rest of the day.  While at the after party, we all ate, drank and started watching the live coverage from Kona of the Ironman World Championships.  Afterwards, we headed home, cleaned up and continued to watch the coverage for the rest of the afternoon.  What a fun day!                                  

posted by on Race Report, Triathlon

9 comments

Since I decided on two additional triathlons, one sprint and one olympic, training has picked up during the past few weeks.  While I had stayed active and continued to swim, bike and run throughout July, having the races on the calendar give me more structure to my training sessions. This has been just what I needed to get excited about the coming weeks.

Swim:  I have been able to get in open water swims for the past four weekends.  I have a pair of new swim buddies that are just as anxious to get in time at the lake as I am.  One of them also has a kayak, so his wife provides swim support, which is awesome!  My time at the pool has been pretty typical…but I feel I have had more good days than not.

Bike:  I am still really enjoying the bi-weekly group rides from TriLife.  I try to go on both Tuesday and Thursday, schedule permitting.  These rides continue to challenge me, plus they are fun!

Run:  Tempo runs and intervals have returned in regular rotation.  I have taken a more challenging approach to the speed intervals (from Tony’s suggestion), but I know pushing myself here will yield results.  I also just got in a long run yesterday…a run longer than I have done in a while.

Highlights:  

(1).  A 50 mile ride a few weeks ago where I was really able to push my pace.  A group of us rode from TriLife on a Saturday morning….the group started at around 10 riders and quickly broke down into a couple of smaller groups.  The guys I stuck with were some that I ride with regularly during the week.  I enjoy riding with them as we have similar riding styles.  A solid challenge, but I felt great at the end!

(2).  The second highlight was my open water swim this past Saturday.  The total swim was .75 miles but it was all about how I felt!  Before starting the swim we found two sight points to work with.  The first was only about 200-300 yards out and then we turned and headed further out towards the middle of the lake.  After we swam to the point we wanted, it was just a turn around and swim back to shore.  I was feeling good and decided to push my effort the last few hundred yards or so of the swim back to shore.  I did just what I wanted and was pleased.  I try to finish strong in races, so I really should plan to try to incorporate this approach more in training to better simulate racing!

(3).  The third highlight was yesterday’s long-ish run.  I have not really run anything over the 4 to 5 mile range in a while, so I wanted to go out and tackle 7 miles to get a current gauge.  Tony and I hit the Greenway Sunday morning.  He had 10 miles on his legs from the day before, so he tagged along with me for his recovery run.  Despite having to back off a couple of sections to keep my heart rate from going too high, I was super pleased with my 8:50 pace for distance.  I felt good when we finished and really no complainants overall!  Looking to make steady improvements over the next few weeks! 

(4).  The fourth highlight comes in the form of a “quasi” race report about an event called Throwdown (www.trithrowdown.wordpress.com).  Throwdown is an event, open to all, that is produced by the owner of TriLife, Jon.  It is a “mock race” that is a sprint distance triathlon.  There were 16 participants at the 8/19/15 event and we had a blast!  This is still a relatively new concept and I expect participation will quickly grow. We did not have chips for timing, but Jon utilized a timing system to capture results.

Photo from trithrowdown.wordpress.com

Photo from trithrowdown.wordpress.com

Just like any other race, there was a transition area set up with bike racks.  It was great that we could park and then rack our bikes just a few feet away.  I set up my transition area pretty much the way I would for an official race.  Transition is one of the areas that I don’t really practice, so this is a great event to do just that! 

Photo from trithrowdown.wordpress.com

Photo from trithrowdown.wordpress.com

The swim did not have inflatable sight buoys this time, but there was one lake buoy we swam around and then out to a dock that served as the turn around.  Going out on the swim the sighting was pretty good, but coming back it was a little more challenging.  The planned distance was 750 meters, but I think we swam closer to 1,000 meters.  I did not lap my time as soon as I got out of the water, which I will definitely do next time.  The official T1 time did not start until we did a short run from the lake to the parking lot.  With the “longer” swim course and me not tripping my time at a good point, I am not sure what true swim pace was.   I felt pretty good on the swim though.  Based on feedback, I think they will try to make the sighting a bit better for the next event.   

Throwdown swim2-Lee

Photo from trithrowdown.wordpress.com

The bike was around 12.5 miles and the route included roads that are familiar from the group rides.  I pushed pretty good on the bike and my Garmin had me at an average of 20 mph.   

The 5K run was entirely within the park and only had one incline, right at the beginning.  After running up the hill and trying to settle into a comfortable pace, I felt like I should kick it up a notch.  There was a section of the run that was on gravel and since I don’t frequently run on gravel I was not as comfortable as I was on the pavement, but I maintained well.  The downhill finish was nice and I was pleased to be the “first female finisher” (the only time I have heard those words) out of the four women participating.  I ran an average pace of 8:34 and my total event time was 1:32:05.  Tony also participated in Throwdown and he had as much fun as I did.  He had run 20 miles the day before (he is training for Marine Corp Marathon) and despite this and the very little swimming that he has done lately, he still beat me by 7 minutes!     

Photo from trithrowdown.wordpress.com

Photo from trithrowdown.wordpress.com

After the event, we all headed to Panera for lunch.  It was a day of great fun and solid training to boot!  I am already looking forward to the next Throwdown on September 6!     

Low Light:

There was one low light that sticks in my mind.  It was last Tuesday’s group ride.  We all took a chance in deciding to move forward with the ride, and not just jumping on trainers, but we paid the price.  About 20 minutes in, we hit a bad storm with very heavy rain.  We had modified the route “in case” there was rain, but we were a good distance out when it hit.  We were SOAKED to the bone when we got back to the shop.  To me, it was reminiscent of the rain I experienced in Lake Placid last year.  The one good thing that came from it, is that I took a lot of time to really clean my bike over the weekend.  I desperately needed it before it got rain soaked, so this was more incentive to get her in great condition! 

Bike Cleaning

The Cannondale getting some TLC!!!

Training is in a good place for me right now.  I am enjoying it more than I can recently remember and looking forward to my upcoming events!

posted by on Triathlon

6 comments

This covers the last of my Raleigh 70.3 training.  I am pleased with how these last 4 months have gone.  I feel prepared for race day and know that I was committed to my training and gave it my all.  Headed into another race, that is where I like to be.  I never want to have regrets that I did not do enough or feel under prepared.  That is just me and how I like to approach things.  Whatever race day has in store for me will be what it will be but I will give it all I have to give.

Monday:
PM: My focus lately had been on longer sets, whether in the pool or the lake, so I figured I would throw in some variety and mix things up a bit with some shorter sets.  Completed 2500 feeling ok…after a very active weekend, my body was still catching up.

Tuesday:
Since it was Tuesday, it was another group ride with TriLife.  This ride never disappoints and that night was no different.  We had some bad weather move through late in the afternoon, but luckily, the rain was gone by ride time.  We delayed the start by a bit, to allow the roads to dry some.  We hit some wet areas, but overall not too bad.  The weather was SOOOOOO muggy, but we knocked out 25 miles and another fun ride was in the books.

Wednesday:
After fighting commute traffic, I barely made it on time to join in with the group at Falls Lake for the open water swim.  SINCE I did have a frustrating drive, the swim was exactly was I needed.  This swim really showed how important it is put a bad session behind you and just focus on the here and now.  After Sunday’s less than stellar poor OWS, this one was good for the psyche.  I enjoyed being in the lake and it felt good.

Thursday:
AM:  I had another go at my current tempo pace.  I have been working hard to “break through” with this pace and I just keep giving it my best.  This run ended up being very similar to my last few.  I was able to hold the pace for 22 minutes and then had to slow the pace a coupe of times to maintain my heart rate range.  I competed 35 minutes of tempo.  I will continue to work at this as I know that, with time, I can get my goal of an hour at this challenging pace.

PM: There was a very small turn out for the group ride.  Typically, Thursday nights are a smaller crowd, but there were only three of us riding.  I was actually surprised because the temperature was gorgeous.  Upper 60s….what a treat!  One of the guys riding was one I typically pair up with anyway, so the smaller group was not an issue at all.  I was feeling heavy legs on the ride, but none the less, I enjoyed the 22 miles on a beautiful night!

Friday:

Rest Day

Saturday:
41 mile ride.  Two words can describe it…TOUGH DAY!  I can’t remember when I have had such a difficult ride.  My legs never got the memo that they were being summoned to ride well.  I have been riding so well lately and loving every minute of it.  I guess it takes a day like this to keep everything in perspective and despite having gains and making progress, the days that you have to overcome can pop up anytime.  As Tony commented…”better today than race day”…I could not agree more!!

Sunday:  
The last long run of my training plan.  To be completely honest (and that is why I have this blog), I was not excited about this run at all.  I think the ride from Saturday had me doubting that I would have a solid run on Sunday.  The plan was not to push hard, but really go on how I was feeling.  Tony suggested we run in the surrounding neighborhoods which meant a fairly challenging course.   I tried to mentally just push my doubts aside and give it my best.  To sum up this run, I will say that the body can really throw you curve balls.  I had a stellar run and felt on top of the world when I finished.  To add to that, my first mile and last last were my two fastest!  YES!

last long run

Total training time:  8 hours 30 minutes
Swim:  4,665 yards
Bike:  88.3 miles
Run:  13.5 miles

This current week, May 25, is my taper week headed into Sunday’s race.

Monday: 
Since it was Memorial Day, I was able to take advantage of hitting the pool in the afternoon.  After a warm-up, I completed one 1500-yard set, followed by a cool down.  I felt good and smooth in the water.

Tuesday:
40-minute spin on the trainer.  I used the Spinervals DVD called “No Slackers” and it is always a good, solid workout.

On a side note, we have a house guest for the week that is in town for the race.  She is so generous that she offered the use of her recovery boots while she was here.  I have tried these before and they are so awesome that I just HAD to take her up on the offer.  So cool!

boots1

Wednesday:  
I planned to take my 5-mile run outside, but incoming storms prompted me to move to the treadmill.  Once again, I was to run based on how how I felt, which ended up being pretty good.  This was my last run prior to race day!

boots

A second evening in the boots!

Thursday:
AM: 30 minute spin on the trainer.  5 minute warm-up, 20 minute steady, 5 minute cool down.  This was a good last training spin of the week!

PM: 1500-yard swim.  Mixed up some 200, 100 and 25 sets at varying paces.  This was my final workout of my Raleigh 70.3 training plan!!

So, today is Friday and race weekend has begun.

Slide1

Today and tomorrow will consist of packet pick up, getting gear organized and packed, prepping the bike (for Saturday check-in), eating well, HYDRATING and staying off my feet as much as possible.  Overall, I feel ready for my third 70.3/half iron distance race. While I have some solid goals going into race day, ultimately, I want to give it my best, race smart and have fun!  The weather may be one of the biggest challenges of the day, but one that everyone will have to contend with.  At the end of it all, the key is this…

Test Ourselves

 

 

posted by on Triathlon

8 comments

Monday:
AM: 60 minutes yoga. I somehow convinced Tony to join me for an early morning yoga session. It was nice to have company, but I think he did not actually realize what time the alarm would be going off in order to get up for an hour of yoga! It does us all good so I am glad he followed through!

PM: I would normally swim on Monday evening, but I had a schedule conflict, so the swim did not happen.

Tuesday:
30 mile ride with TriLife. Once again, there was a good turnout for the ride. Three groups were roughly established and the first two groups headed out for warm-up together. Sometimes the “warm-up” disappears and it is “all out” from the beginning. I really prefer at least a bit of time to get the legs moving before kicking it up a big notch. We had a good warm-up this time before really getting the legs going.

After the warm-up, the “A” group gradually separated themselves from us in the “B”. Unfortunately, it did not take long, before the B group broke up due to stop signs and traffic. The one thing about this Tuesday route that I don’t prefer is that there are a lot of left turns. This fact, along with the increased traffic due to it being after work (it seemed even heavier than normal), resulted in a break of the group. I was in the side that got left behind, but luckily, I was with two other guys that I have ridden with numerous times that are strong riders.

After finally rolling again after a very long stop, the three of us got in a really great rhythm and made up a good amount of time that we had lost. We eventually caught back up, which was cool. While I was really working hard, I was having a blast. I noticed numerous times the scent of honeysuckle in the air.  That is something that I always enjoy!

This ended up being an awesome ride with an average speed of 20.5mph.  Excited can not say enough about that!

I rounded out my workout with a 2-mile brick.

Happy Bike

Wednesday:
AM: Tempo run first thing in the morning. I have been working at the current tempo for a couple of weeks and it has been tough. After a very solid bike the previous evening, I was not sure what was in the tank, but as I do, I gave it my best. Unfortunately, I was not able to do as well with this run as I have in the past couple tempos. My heart rate started out fine and remained fine for a while. However, I felt my heavy legs early on. While my stretch goal was 45 minutes, I wanted to hit at least 35 at tempo, since that I what I was able to hit the week before. Unfortunately, at around 20 minutes, I knew that I had to reduce my speed, if there was anyway to make it to the 35-minute mark. I reduced my speed by .2 and was able to maintain for an additional 5 minutes. Then at the 25-minute mark I had to knock it down again by .2 for the remaining 10 minutes. My legs just DID NOT have it that morning. I was able to keep my heart rate within the desired zone, but only because I had reduced my speed. After the 35 minutes, I did not even want to run the 5 minute cool down, but I knew I needed it. While I thought I had emptied the tank last week, this run really did the job!

PM: First open water swim of the season! If memory serves me correctly, I have not swum open water since being in Mirror Lake for IMLP! I was ready to pull on the wet suit, get in the lake and swim somewhere other than the pool! The main goal for this swim, was just to feel the open water again, get comfortable/relaxed and incorporate my sighting again. It went well and it was almost as if it had NOT been 9 months since my last open water!

Once area that I struggle with is swimming straight. While I was sighting, there are really no landmarks or trees to sight to when we swim the direction we did in the lake that evening. I knew I was kind of all over the place (especially on the way back), but with the buoys during a race, I do straighten a bit:).

I completed 1.27 miles at 1:56 avg/yard pace.  I was happy with this swim!!

Thursday:
With a race planned for Saturday, we decided that I would add another easy day to my normal rest day of Friday, to give my legs a bit more rest. Especially, since I had a couple of hard efforts already in the week. I did an hour stretch video and felt really great and loose afterward!

Friday:
Normal rest day

Saturday:
Cary Long Course Duathlon (Race Report)

Sunday:
Today was a planned swim day.  I knew it would be good to meet up with the open water swim group to get in another session.  My opportunities are becoming few before race day!  That morning into the afternoon, Tony and I spent time doing chores.  First we did some work in the yard and then tackled some things around the house.  When we finally finished up around 3:00, I was tired and I totally did not feel like the swim meet up at 5:00.  I relaxed for a bit and felt a smidge better.  I decided to go for it and get in the swim even though my energy level was low.

Just DO It

This swim ended up being less than stellar.  I got in .93 miles and just about every stroke was a struggle.  I was as slow as I have been in forever.   Still, I got it done and sometimes that is enough of a take away for training.

Lake

It was a warm, but a beautiful day to be out at Falls Lake.

Total training time:  9 hours 21 minutes
Swim:  2.2 miles
Bike:  65.84 miles
Run:  17.48 miles

For a second week in a row, I spent a good amount of time on the foam roller.  I focused on the legs, but especially on my right glute where I experience a lot of achiness.  I feel this increased focus with more frequent foam rolling has helped!

posted by on Triathlon

6 comments

This week ended up being the biggest volume week for me in quite some time.  In hindsight, it was a great week with lots of positive take aways!

Monday:
PM: Another swim to start the week.  With the long sets from last week, I decided on some speed sets for this session.  It was a workout from my Ironman plan that I have used numerous times because it is good.  It is also easy to adjust to go longer or shorter in total yards, so I will share this workout with you all.

2200 Swim:
W/U: 500 easy mix with swim/drills/pull/kick incorporated throughout
Main Set (1500 yds): 10x(100 moderate/:15sec rest/50 FAST), :30sec rest between intervals  [THE NUMBER OF SETS CAN EASILY BE MODIFIED TO FEWER (8) OR MORE 10, 12, ETC]
C/D: 200 easy

As I got into my warm-up, I was starting to feel a little unsure if my good pool feelings from last week would carry over.  Usually, I am very consistent in the pool.  If I am having a “good day” it is generally like that for the entire workout…the same is true for the less than stellar days.  This day was a bit unusual for me.  It started out tough for about half of the main set, but then it kind of turned around with some decent momentum.  The later splits were definitely more of what I expected to see.   It ended on a high note for sure!

So one random note to share about the pool.  Apparently there is a life guard “shortage” in Raleigh, which seems odd to me for this time of year.  Regardless, the net effect is that starting May 4 (which was this day), the pool would start closing to the public at 7pm, instead of 8pm, an hour early, for the month of May.  That means a HUGE time crunch for me!  I typically leave work at 5pm and the drive to the pool with typical commute varies…can be up to 45 minutes.  So on Monday, I flew out the door from work and had my fingers crossed that traffic would cooperate (not typical) and I ended up lucky on this first day of the new schedule.  We shall see what happens as we go forward.  There will be less dilly dallying for me and I will be on a mission to change and get in the pool as soon as I can!  I will start open water swimming one day during the work week, probably next week, so that will help some.  It is frustrating though!

Tuesday:
AM:  One hour yoga…oh so good!

PM: 25 mile ride with the TriLife group.  There was another good turnout for this ride and we were divided three groups…21-22+ pace, 18-20 pace and @16 pace.  I jumped on group #2 and there were 8 of us total (until we somehow picked up two late arrivers, about half way in the ride).  I was fortunate to be able to ride with some strong riders with a few of the guys routinely taking the pull.  It was an awesome ride.  The evening was gorgeous and while I was working hard, it was so enjoyable.  I ended up with an average of 20mph, so I was PUMPED at the end of the ride.  I topped it off with a 2 mile brick.

Has anyone tried Picky Bars?  I had one for the first time before the ride and I enjoyed this flavor.  I really like that they all natural and made by athletes!  Just a random share…

picky bar

Wednesday:
AM: Tempo run at my new pace, established last week.  30 minutes was the total main set time for last week and I had hopes to push the total time with this run.  After the 5 minute warm-up, I pretty quickly realized I was in for a challenge.  I was working hard, but keeping my heart rate reasonable for these tempos.  At the 15 minute mark, I actually jumped to the sides to take a quick breather.  I felt like I was trying to keep up with the pace, if that makes sense at all.  While my heart rate was still yet not a factor as I neared 30 minutes, I knew I did not have much left in the tank.  Instead of option #1 of lowering the pace a bit to get more time, I decided to just empty the tank at the current pace.  I ran an additional 5 minutes by mentally agreeing the the “hurdles” of 2 more minutes, 1 more minute, 2 more minutes, until I had the 5.  My heart rate was up to around the highest I wanted, so I knew I had given what I had.   Five minute cool down and that was a wrap!

PM: I had the pleasure task of repeating my super long set swim from last week.  This session consisted of a 500 warm-up, main set of 1 x 1500, 1 x 1000 and 200 cool down.  To be honest with you, my mind was not in the game for this.  I was fine with swimming, but the idea of those looooog sets again, really numbed my mind.  So, what’s a girl to do?

Suck it up

So, that’s what I did.  I did a good job of hanging in.  All the same thoughts as when I swam the session the prior week of “is this ever going to end…??”, but I knocked it out.  I had to cut out 100 yards of my cool down since the clock was ticking toward the (now earlier) closing time of 7:00pm, so I completed 3100 yards total.  I was again fortunate to have cooperation from traffic on my drive to the pool, so I was able to get in my full working set, which is the most important.

Thursday:
PM: Another group ride from the TriLife shop.  There is always a smaller turn out for the later in the week ride and the route is a bit shorter, but none the less, it was still a great outing!

Friday:

Rest

The weather for the weekend was not originally forecasted to be ideal, but it was not going to be a wash out either. It required trying to figure out the best time to train and work around the rain.

Get in long run

Saturday we decided to roll out around 8:30. We figured this should give us plenty of time to get in the ride and stay dry. We figured it would be overcast and grey the entire ride, but no drops.

Bike Pic

My cycling peeps…Susanne and the hubbie, Tony

60 miles was the plan and we decided to mix things up a bit. While the routes were ones we regularly ride, we switched up the order and direction a bit, to keep some variety. We revisited the newly paved highway (still not fully open to traffic), from our ride a few weeks ago, to take advantage of smoooooth road.

The morning ended up being fairly nice because the sun broke. A few times we had a VERY stiff head wind, but it was one of those days when it was only a head wind at times we were headed in the “wrong” direction. (Not one of those days where it seems like no matter the direction, the wind is against you…).  Overall the ride was good and my legs felt decent at the end.

Sunday: Once again, we were planning our start time based on what it seemed the weather was going to do. We had originally decided to start at 9:30am, but once we were up in the morning and checking the latest forecast, we thought it was wise to move it up 30 minutes. Our friend Tim had committed to join us for the run and he suggested that we take to the Raleigh IM 70.3 course.

Run Pic

Tim and Tony in for the 13.1 with me!

While Tony and Tim are both faster runners than me, they were both ran with me. While this is something Tony does regularly, Tim had just completed a marathon the weekend before, so a run at a slower pace, was a good idea for him. While, I ran this course in 2013, the course changed in 2014. While the changes made it easier overall I was still interested in refreshing my memory of what the run would be like. The changes from the 2013 inaugural year essentially took out the back end of the course that included running on the greenway and around the NC Museum of Art. These sections were hilly and the most challenging. So, with the elimination of this section, it became a 2-loop course. The existing route has some rollers, but not too bad for downtown Raleigh. The biggest challenge with this run course comes with what has historically been very warm temperatures and essentially no shade on the course.

While the temperature was not bad, we quickly noticed within the first couple of miles, how incredible HUMID it was. It was completely overcast, but I was dripping with sweat before we had made it too far along on the course.  We had a bit of a quick rain shower while we were headed back in on the first loop, which felt good, but did not last too long (not long enough…).

If I can pull out this same run on race day, I will be more than thrilled!

Run Garmin

Total training time:  11 hours 34 minutes
Swim:  5,300 yards
Bike:  102.16 miles
Run:  20.57 miles

I took a different focus during this training week and instead of the PT exercises I have been doing regularly, I have spent a good amount of time on the foam roller.  I focused on the legs, but especially on my right glute where I experience a lot of achiness.  I have the “rumble roller” and the various little stubs allows me to really hone in on the knots and very specific areas.  I think this has really helped and now I need to find the balance of the roller and the PT exercises that works for me!

rumble roller

The Rumble Roller!!!