Week 4 Triathlon Training Recap

I don’t know if people taper for sprint triathlons, but when you give yourself 4 weeks before your big day to train, the luxury to taper isn’t really there.  It’s a precious week of working on my base.

I did decrease my swimming to workouts to 2 vs my usual 3 I’ve been making myself do.  I also knew, that I needed to get in at least 1 ten mile bike ride before Wednesday.  As for running?  Running is always a big part of my life.  I’ve been wanting to sustain 50 miles a week but I had to give that up.  I did come pretty close!  Why 50? I don’t know, seems like a nice number.  Last year I was content with 35 a week.  My, my how ultra training will change your perception.

Once thing I also didn’t do was take a rest day this week.  It was probably a little dumb, but I told myself I didn’t earn it, after taking 4 days off last week.

Monday 8 Mile Run 1,000 yds swim
I had a pretty good run.  About 8 minute miles before I knocked the treadmill key out. Nothing like ruining my groove with a sudden stop. For swimming, I wanted to see if I could actually swim half a mile without a break.  So slowly but surely, and many awkward turn around moves, I swam 900 yds while trying to avoid putting my feet down in the shallow.  I got tired, But it’s good to know it was possible.

My eyes always get goggle eyes

Tuesday – 6.5 mile run, 12.34 mile bike
Not a pleasant run.  I overheated myself by starting too fast and had a miserable last few miles. The evening bike ride went much better.  I wanted to go a little faster than usual to test out my legs, unfortunately, there’s nowhere I can bike nearby without cars.  I hit a few stop lights and almost skid in a parked car but got up to a 13.8 MPH pace.  It sounds way too slow for a bike, but I have traffic, stop lights and MBTA buses to work with.  I like to avoid getting hit by a bus!

Wednesday 8 mile run
Still couldn’t focus.  Couldn’t mojo myself into a higher incline.  Stuck around 2 at 8:22 pace.

Thursday 1,000 yds swim, 6.4 mile run
I learned a new thing.  Kicking.  Yea, when people swim, they should kick. It helps you move forward. Unfortunately, I got tired of kicking very quickly. After swimming, I waited for Tony to get home and we ran a little bit on the Malden bike path.

Friday 8.3 mile run
While I can’t say I completely got my groove back, it was a nice start.  Maybe the nice 70s weather helped. I decided I couldn’t miss out on running outside, so I went on the Charles. There was some construction that derailed me and frazzled me, but I eventually got back in my groove.  Ended up being around 8:26 pace.  Not my best for the Charles, but a happy run.

Best view of Boston from the Charles

Saturday 4.2 mile run
Shaking out the legs. Went for a short brisk run around a hilly pond.  Was doing 7:45 minute miles.  I think it was here where I tweaked my adductor, because I felt the pain Saturday night but chose to ignore it since I had a race.

Sunday – 900 yd swim, 10 mile bike, 3 mile run
The big day.  So big it deserves its own recap.  Check out my Appleman Sprint Triathlon race recap.

Total Miles – 44.4

Total Feelings – Proud but injured 

I gave up doing 6 more miles Sunday night to reach 50.  I had the energy; however, my adductor on my left leg felt very sore.  On Monday when I woke up, it hurt to walk.  Luckily, with rest for 2 days, where I barely moved myself off my work chair or couch, I am back to being my wonderful running self!

2013 Appleman Triathlon Race Recap

The 2013 Appleman Sprint Triathlon took place on Sunday July 14th at 8AM in Littleton, MA.  Registration was $70 plus $12 USAT fee that every triathlon does. I haven’t done any triathlons but I think that’s relatively inexpensive for sign-up a month before.

The race was sold out to 600 people according to race directors.  However, race results show only 470 individuals which includes the disqualified individuals.  I think maybe the others were in team relay.

I set the alarms the night before always in constant fear of oversleeping.

I woke up well before 5:40 since it was hot, I was excited and nervous and my choice of food and beverages from Saturday’s pool party were probably not the best (but still totally worth it).

Luckily, I packed all my gear (besides my clothes) and bike into the car the night before.

The “gear”

Swim – Speedo goggles, pink swim cap the race gave, sports bra and shorts,

Bike – Jamis Coda Femme Hybrid Bike, Old most likely expired helmet (I ordered a new one after I noticed the foam was separating from the plastic.), Wave Sayonaras, my favorite old navy running tank, camelpak filled with water a nuun tab.

Run – Same mizunos I biked in.

Misc. Two towels, One to lay out my transition items, one to wipe my feet, extra pair of socks in case I spilled water or something, Gu, a cap (in case it rained?), a bottle of water to wash my feet. Babywipes, to freshen myself up before getting brunch.

Since I spent all of Friday night prepping my list and setting up a tri-pile in our living room, I was able to get dressed and make a peanut butter sandwich and shuffle myself and my favorite partner out of the house in 20 minutes!  We got rewarded with a fairly easy drive to Littleton in about 36 minutes.  I guess not too many folks are out on the roads at 6AM on a Sunday.  I wonder what they could be doing ;).

At 7AM, an hour before gun shot, about half of the athletes already showed up.  I got my number, my time tag, and began setting up my transition area.  Failure #1: I set up my transition towel on the wrong side of the bike before a volunteer tells me I did all wrong (in a nice way).  Good thing I got started with everything any hour early.

Failure #2 – Everyone with road bikes used their drop bars to attach their bike.  Mine didn’t have any and it took me a while to figure out how I too can secure my bike to the mount.  Luckily Tony was there before I started crying.

The slogan for this photo is “triathlons, best cure for hangovers”

I was set up and ready to go with 40 minutes to start time.  I know T would have liked more sleep but I didn’t mind being early too much.  It was nice to relax and watch all the triathletes set up.  Plus I got to do another race with my friend Anna.

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The swim was a half mile in Long Pond (doesn’t it seem like every pond is “long pond”).  You see that orange buoy to the left, we swam there, then across of an orange buoy so far to the right it didn’t make it to my photo.

The swimming was in waves broken up by age and gender.  Male/Female, Under 40/Over 40 and I’m not sure what the 5th wave was.  What the race also offered was a swim angel if you wanted one.  This amazing individual will swim with you and a noodle the whole race. You can rest on the noodle when you need to and as long as you don’t swim with it, you are not disqualified!

The offered it to the first wave, the men under 40 and no one took one.  As soon as they offered it to my wave, my hand went straight up!

Somewhere all the way to the left and the back is me in that pink hat wave!  I might have gotten a little too much to the left and paid the price in slowly having to swim back around across.

Visibility was nonexistent in the pond.  I’m not sure if water in a lake is any clearer.  I did hit someone by accident while I was underwater and felt awful.  Although I did get hit a few times myself.  My swim angel warned me whenever the other waves were catching up but luckily I was able to avoid most crowds until the end.

I ended up not using the noodle once, but it was nice to know that if I got kicked in the head, someone would notice if I couldn’t resurface!

And yes, towards the end I was checking every second if my feet could touch land and as soon as they did I gave up swimming in the mass of bodies and ran!

T1 was interesting.  I don’t know why a lot of people were walking over to their bikes so slowly.  I don’t know if I was being rude, but I ran past the people that would stop dead short and walk in the narrow transition walk out of the area. I think I did a great job of running while removing my goggles and cap.  Face of pure determination right there.

Total Time 25:59
Division 15/19
Overall 431/470

Total DFL was all I could think.

Pulled my shirt on, snapped on my camelpak, shoved my feet into my socks and shoes, helmet secured and walked my biked, well ran my bike over to where we could start the bike part at the bottom of a small hill.

The bike

While I did 2 or 3 bike rides while training for this race, one thing I never biked on was hills. For some reason I imagined the course to be fairly flat.  Well, the hills forced me to learn my gears quickly.  Big gear, little gear, I was switching back and forth.  I got passed by a lot of road bikes, and I passed a few of them back on the uphill.  My legs definitely didn’t expect biking to be as challenging as it was.  The downhill part was fun and while I was always terrified of a sharp turn at each bottom and a helmet that would probably shatter before it would protect my brains, for the most part I blazed as fast as my little bike could carry me.

Overall, had I done a few hill bike rides and learned how to use my gears faster, I think the course would have been a blast! And a road bike would have helped.  Dear summer Santa, bring me a road bike.

Total Time 40:31
Division 10/19
Overall 294/470

The Run

By the time I was getting to the run, I was in the back of the pack and I was ready to get down to business.  The run! I mean it’s only 3 miles.  My 10K PR is 6:45 pace so a 3 mile should be a breeze.  Well as soon as I got off my bike, the definition of brick set in.  I didn’t realize the hills is what makes the brick run, not a relaxing bike ride through a flat road I practiced on.

This is not exact distance but this is how the run appeared to me.  I didn’t see any mile markets so who knows.

Run a mile uphill.  Run half a mile across a flat field trail.  Run half a mile up a muddy trail with boulders (because clearly I didn’t get enough mud in June), run a half mile downhill on a trail with no boulders, .75 miles downhill on roads and .25 miles to the finish line!

It was hot.  I’m not certain but I think by the time I was running weather was around 85 and I ran under every kind resident who offered their hose water.  I took cups of water and poured over my head so I could continue passing people.

The run was a challenge, but I think the variety made it fun, or maybe I was feeling a little better because all those people who passed me on a road bike, well their clip in pedals can’t help them then!

I was determined to not let anyone pass me.  I mean I was in the back of the pack to begin with but I wasn’t going to throw in the towel just because I was losing.

Total Time 26
Division 2/19
Overall 93/470

Overall, I think this triathlon was a great experience.  If anything, my short comings are motivating me to train longer and better for my next one.  I don’t know when or where, but I want to do an Olympic sprint distance next.  Maybe with a few more months of swimming. But first, I need to get a road bike!

Overall Results

Total Time 1:32:31
Division 9/19
Overall 277/470

I’m pretty happy with how I worked myself back up.  Can I call this a negative split race?

Weekly Recap – Triathlon (Lack of) Training Week 3

Last week was a chill week.  I could have used the extra long weekend to run more and bike more and be cooler than you but I got lazy and just watched lots and lots of cats and fireworks.  It was hot and sometimes you need a chill week.

For a moment I had this crazy goal of trying to reach 3,000 miles (running) for 2013.  Than I did the math and that’s 65 miles per week or so for the rest of the year.  Yea… maybe next year!

Monday – Rest

Tuesday – I was a good little triathlete wannabe and did my workouts!  Ran 13 miles in two parts (8 and 5) and swam 1,000 yds.

Wednesday – I had a little motivation so I ran 8 miles so kinda okay

Thursday, Friday, Saturday – No running, no biking, no swimming, no real excuse.  I did hike about 3 miles on Friday and about 8-9 on Saturday =)

Preview of the Mount Washington hike

Sunday – I thought all those days off from running would help me regain my running mojo but instead it was hot and humid and I slowly suffered through 6.25 miles before I gave up.

However one great thing about this week was that I tested out the pond for my triathlon!   I am excited!  I will be the slowest swimmer that was but I can’t wait!

Total Miles 27.25

Total Feelings – I’m sick of summer

 

Ever lose your running mojo?

Weekly Recap – Triathlon Training Week 1

So on Monday I decided to just jump straight into triathlon training.  After all I have two major obstacles:  I don’t know how to swim and I have a fear of riding my bike fast or on streets with cars. Yea two perfect skill sets to start with a month before a triathlon.

My new chalkboard that I made!  I like to get ambitious with my workout plans and if I go through on half of them, I call it a happy successful day!  Things most likely to not make the cut? Anything that has an AM in the front.  ZzzZzz.

Monday – 10 Mile bike, 3.5 Mile Run, 650 yds swim
I reintroduced myself to the Y.  I biked 10 miles on a stationary bike (which I learned on Sunday is nothing like a bike) and then ran 3.5 miles.  Everything felt easy, too easy.

In the evening I came back and decided to attempt to swim.  It was ugly.  Very ugly, I swam or kicked at a rate of 25 yds at a time, for 13 round trip laps or 650 yards in about 30 minutes.  Yea, I might drown.

Tuesday – 11.26 Miles Run
Running day!  6.5 miles on incline 3 on the TM and an easy 5.26 miles in the woods with my TARC friends.  Love the evening easy runs!

Wednesday – Bike 25 min, run 3.2 miles, swim 800 yds
I don’t know how far I biked, but it couldn’t have been far.  One of those stationary Livestrong bikes with no meter (how annoying!), a brick run afterwards.  Yea, I learned why it’s called a brick run, my legs did not want to go.  Swam in the evening and did 16 laps this time in 30 minutes for 800 yds.  Yes, I’m the world’s slowest swimmer.

Thursday – 7 miles
Busy day, frustrating day and took some anger out on the treadmill.

Friday – 1,000 yds swim
35 minutes of swimming.  It was so hot outside that I actually enjoyed the swimming and decided to skip out on the running.

Saturday – 20.2 miles
Long runs! O how I love my long run days.  There’s really nothing better than being on the road (or maybe a trail) with a pair of shoes and your breathing.

I got to preview the Mizuno Wave Sayonara and of course the first thing I did after taking them out of the box was run 20 miles.  The shoes felt like they weight less than half my Waverider 15s and I got a little carried away for how hot it was, but I’ll get more into the details in a new post later this week for shoe reviews.

10 Miles – 8:05 pace ~ 8 Miles – 9:00 pace ~ 2 Miles 8:00 pace (TM)

The first 10 miles went great, I felt fast as a cat or a ninja but it was also 80+ degrees and I was running without water and dehydrated myself enough to pay the price for the next 4 miles as I ran home. I could have stopped at a convenience store to buy water, but I’m a masochist and like to push myself to suffer.  Had several glasses of water but the damage was done.  I had really no motivation to run fast, so I took it easy with 4 more miles outside, until I decided to go into my woman cave in the basement.  I was determined to finish with at least 20 miles.  Once I was in my basement, even without an AC it was cool enough that I was able to pick up the pace for my last 2 miles!

Sunday – 7.8 mile bike, 1,000 yds swim, 5 mile run
A workout for each meal!  Biked 7.8 miles on about 40 minutes outside while battling my fear of cars.  Also learned that biking on a stationary bike at the gym is not the same. My quads were so sore by the end of the day that all I could do was roll around the floor whining.  Swam for 35 minutes at the Y before lunch.  I wasn’t getting faster but I did attempt to do 100 yds at a time without touching a wall! A few successes!  And after dinner Tony and I ran, or something like that in 90 degree heat.  I will run through the heat, but it won’t stop me from complaining about it, each and every time!

Total Running Miles – 50!

Total Feelings – Jack is in empathy with me!

We have a whole week of weather going from 88-93 and humidity.  Can’t wait!