Since I enjoyed my first triathlon so much, I'm committed to doing more! Specifically, there is a triathlon in my town at the end of July. It is not a "sprint", I think, because the swim is 800 yds (I have to learn about all of these classifications). The swim is open water!! It will be an experience. I'm so excited to be excited about training again. And the best part is that I can do most of my training during my lunch hour (unlike marathon training).
So, I took two days off after the race and resumed training on Wednesday (4/28). I didn't have much time so I just did a 3 mile work out (.5 warm up, 4 x 400 (each with a 400 yd rest), .5 mile cool down). Today I ran about 3.50 miles in about 30 minutes. Next week I'll get back to multi-sport training (work has been a little busy this week).
Friday, April 30, 2010
Wednesday, April 28, 2010
Race Report - My First Tri!
Well, here’s the full report on my first triathlon.
My training: Running 1-2 times per week (3-5 miles or 30-40 minute interval/hill workouts), Swimming once per week (30 minutes, never more than 1,200 yards), biking 10 miles once per week (I did the race course three times).
We had had fine weather in Binghamton for weeks but, of course, it rained all night the night before the race and did not let up by start time. I arrived at the appointed packet pick-up time (I was the first entrant to arrive) and Stacie (my friend and training partner) arrived shortly thereafter. We were both very nervous and giddy. We expressed our anxiety by agonizing over the decision of what to wear on the bike run segments. We’d both planned on shorts and tank tops but the cold and rainy weather gave us pause. It was really cold! And we’d have to run outside from the pooI soaking wet and practically naked. I decided to go with original sleeveless cycling top with a long sleeved jersey over it (which I could throw off during the bike-run transition). Finally, they called us into the pool area for the big pre-race meeting. I had given an ambitious time for the 400 yd swim (7 minutes) and so I was in the third (fastest) heat. Stacie was in the second heat (and I’m pretty sure she’s a faster swimmer than me). Another friend of ours was in the first heat. Julie, Neil and the boys showed up to cheer us on – which was fantastic. And the race began.
After getting intermittently more and less nervous watching the first two heats swim, it was finally my turn. I ended up in a super fast lane – and I was definitely the slowest one. Well, I didn’t have to worry about passing anyone! I had been re-training myself to do flip turns and I was all set to use this skill but I ended up not being able to. I don’t know what exactly it was about the pool but I was repeatedly experiencing an optical illusion in the deep end – I kept thinking the end of the pool was really far away and then all of a sudden I’d be right on it. So, I couldn’t make the appropriate distance judgments for flip turns. Aw, heck, I need the extra breath from the non flip-turn turns anyway (but it did slow me down). I didn’t feel like it was my best swim but I did manage to keep count of my laps (I know, I know it was only 8 but still . . .). My lane emptied out when I was starting my 8th lap. Julie, Neil and the boys were cheering their hearts out for me. Ultimately, I was the last person out of the pool, in the last heat. I wondered if I’d see any other competitors during the bike ride . . .
I got out of the pool and walked briskly to out to the parking lot. I was feeling a little disappointed about my swim performance but I was breathing heavy so I figured I must have exerted myself and, therefore, maybe did a decent time. As soon as I got to my transition space, I scrapped the idea of wearing a long sleeved shirt (I was hot!!). I wrestled my cycling tank on (which was not easy and involved some quiet cursing), the shorts, socks and shoes. I cursed again when I realized I hadn’t unclasped the strap on my helmet (challenging with shaky wet fingers), and that time it wasn’t so quiet. I got my helmet on and was ready to mount the bike when race officials directed me to walk/run the bike to the big sign that said “MOUNT” – and then mount, so I did. When I exited the parking lot, Julie, Neil and the boys were there. The swim was over, my goggles hadn’t broken, I was on the bike: I was feeling great!
Having done the course a few times, I knew what to expect so I wasn’t nervous. I was curious about how having done the swim was going to affect how I felt but it really didn’t. I was trying to push the pace. When I had left the parking lot, there were three bikes aside from mine (how that happened, I’m not sure) and during the first mile, a guy passed me. I was trying not to worry about coming in dead last. So, I did the bike route. I ended up passing two women (Yay, I’m not last!), and two men passed me. Those were the only other competitors I saw. I’m really glad I knew the route. I didn’t have to get off the bike and walk at the really, horrible, torturous hill but when I was getting close, I was afraid I might have to. As I pedaled away on the last but of the worst hill, telling myself “after this it’s easy. Just make it to that mailbox.”, I really had the sense that I was pushing my heart and lungs to their absolute limit. Interesting feeling (I was glad when it was over!). As the road became level, I knew that was the mile 7 marker and there were only 2 hills (of medium difficulty) left. And, almost immediately afterwards there was swift mile or so downhill (which I tried to take without fear but there were a lot of potholes so I did use the brakes a bit). The last mile of the course was a really fast downhill on a street with better pavement and I did fly down. At that point I was feeling invincible and I’m lucky I didn’t crash.
After that downhill, I was back on campus and then back in the parking lot. I coasted in and was commanded to dismount (at a big sign that said “DISMOUNT”). I ran the bike to my area. I saw Stacie’s bike lying on the ground so I threw mine on the ground too (no time to mess with the racks) and started to take off. A race official said “Don’t you want to take your helmet off?” Oh, um, yeah. Later Stacie told me she had done the same thing. I got my helmet off and started running.
I knew that this transition would be weird as there is a bit of overlap between running and biking muscles. I was telling my legs to run and they were running but I couldn’t really feel them and I felt a bit wobbly. I didn’t have the cement legs sensation, I just couldn’t exactly feel them. The swim and the bike ride were over! I felt elated . . . euphoric. I shouted “woo, woo” a few times to no one in particular (and, actually, no one was around me to hear). I ran passed Julie and Neil at one point in the first mile and Julie said “Look at you, you’re smiling!” I thought to myself, “Am I smiling?” My face was kind of frozen in that position. It was too much work to make it neutral so I just went with it. I’m glad it looked like a smile and not a hideous grimace. Just after I saw them, there was a little hill and I certainly felt my legs when I ran up (oh, those biking muscles) and I was suddenly impressed that my body could do this. I felt so solid. During this part of the race, I actually did see other participants as the run was an out-and-back. Everyone was very friendly (we all said “good job” and/or waved to each other). I saw Stacie coming back. I think by about 1.5 miles my legs were working normally again and I was feeling good. I saw the two guys that had passed me on the bike route and I decided I would pass them. So, I picked up my speed. They were about 100 yds ahead of me so it took a while but in the last 400 yds or so I passed one of them (it was a father-son team and the son kicked it in – I passed the dad). Julie, Neil, the boys and Stacie were at the finish line. I finished fast . It was over. I felt great, and sore.
After cooling down a bit, I began to feel cold again (wet bathing suit under biking clothes and all) so I got on my damp sweatshirt and long running pants. We waited around for the results to be announced. In the end they just announced the awards and, lo and behold, I got first in my age group (!!!!!). I was so shocked that I forgot to take note of my time. I’m waiting for the results to get posted to the race website. All in all, it was a great experience. I want to do it again. I recommend it to everyone!!
---------------
So, here are my splits:
Swim - 7:40 (very slow, as I figured)
T1 - 2:25 (way too long - gotta work on this!)
Bike - 52:55 (2 minutes faster than fastest training ride - good but room for improvement)
T2 - 00:53 (I can't believe it took that long!)
Run - 25:08 (not bad, all things considered, but I can do better)
Total: 1:29:08
My training: Running 1-2 times per week (3-5 miles or 30-40 minute interval/hill workouts), Swimming once per week (30 minutes, never more than 1,200 yards), biking 10 miles once per week (I did the race course three times).
We had had fine weather in Binghamton for weeks but, of course, it rained all night the night before the race and did not let up by start time. I arrived at the appointed packet pick-up time (I was the first entrant to arrive) and Stacie (my friend and training partner) arrived shortly thereafter. We were both very nervous and giddy. We expressed our anxiety by agonizing over the decision of what to wear on the bike run segments. We’d both planned on shorts and tank tops but the cold and rainy weather gave us pause. It was really cold! And we’d have to run outside from the pooI soaking wet and practically naked. I decided to go with original sleeveless cycling top with a long sleeved jersey over it (which I could throw off during the bike-run transition). Finally, they called us into the pool area for the big pre-race meeting. I had given an ambitious time for the 400 yd swim (7 minutes) and so I was in the third (fastest) heat. Stacie was in the second heat (and I’m pretty sure she’s a faster swimmer than me). Another friend of ours was in the first heat. Julie, Neil and the boys showed up to cheer us on – which was fantastic. And the race began.
After getting intermittently more and less nervous watching the first two heats swim, it was finally my turn. I ended up in a super fast lane – and I was definitely the slowest one. Well, I didn’t have to worry about passing anyone! I had been re-training myself to do flip turns and I was all set to use this skill but I ended up not being able to. I don’t know what exactly it was about the pool but I was repeatedly experiencing an optical illusion in the deep end – I kept thinking the end of the pool was really far away and then all of a sudden I’d be right on it. So, I couldn’t make the appropriate distance judgments for flip turns. Aw, heck, I need the extra breath from the non flip-turn turns anyway (but it did slow me down). I didn’t feel like it was my best swim but I did manage to keep count of my laps (I know, I know it was only 8 but still . . .). My lane emptied out when I was starting my 8th lap. Julie, Neil and the boys were cheering their hearts out for me. Ultimately, I was the last person out of the pool, in the last heat. I wondered if I’d see any other competitors during the bike ride . . .
I got out of the pool and walked briskly to out to the parking lot. I was feeling a little disappointed about my swim performance but I was breathing heavy so I figured I must have exerted myself and, therefore, maybe did a decent time. As soon as I got to my transition space, I scrapped the idea of wearing a long sleeved shirt (I was hot!!). I wrestled my cycling tank on (which was not easy and involved some quiet cursing), the shorts, socks and shoes. I cursed again when I realized I hadn’t unclasped the strap on my helmet (challenging with shaky wet fingers), and that time it wasn’t so quiet. I got my helmet on and was ready to mount the bike when race officials directed me to walk/run the bike to the big sign that said “MOUNT” – and then mount, so I did. When I exited the parking lot, Julie, Neil and the boys were there. The swim was over, my goggles hadn’t broken, I was on the bike: I was feeling great!
Having done the course a few times, I knew what to expect so I wasn’t nervous. I was curious about how having done the swim was going to affect how I felt but it really didn’t. I was trying to push the pace. When I had left the parking lot, there were three bikes aside from mine (how that happened, I’m not sure) and during the first mile, a guy passed me. I was trying not to worry about coming in dead last. So, I did the bike route. I ended up passing two women (Yay, I’m not last!), and two men passed me. Those were the only other competitors I saw. I’m really glad I knew the route. I didn’t have to get off the bike and walk at the really, horrible, torturous hill but when I was getting close, I was afraid I might have to. As I pedaled away on the last but of the worst hill, telling myself “after this it’s easy. Just make it to that mailbox.”, I really had the sense that I was pushing my heart and lungs to their absolute limit. Interesting feeling (I was glad when it was over!). As the road became level, I knew that was the mile 7 marker and there were only 2 hills (of medium difficulty) left. And, almost immediately afterwards there was swift mile or so downhill (which I tried to take without fear but there were a lot of potholes so I did use the brakes a bit). The last mile of the course was a really fast downhill on a street with better pavement and I did fly down. At that point I was feeling invincible and I’m lucky I didn’t crash.
After that downhill, I was back on campus and then back in the parking lot. I coasted in and was commanded to dismount (at a big sign that said “DISMOUNT”). I ran the bike to my area. I saw Stacie’s bike lying on the ground so I threw mine on the ground too (no time to mess with the racks) and started to take off. A race official said “Don’t you want to take your helmet off?” Oh, um, yeah. Later Stacie told me she had done the same thing. I got my helmet off and started running.
I knew that this transition would be weird as there is a bit of overlap between running and biking muscles. I was telling my legs to run and they were running but I couldn’t really feel them and I felt a bit wobbly. I didn’t have the cement legs sensation, I just couldn’t exactly feel them. The swim and the bike ride were over! I felt elated . . . euphoric. I shouted “woo, woo” a few times to no one in particular (and, actually, no one was around me to hear). I ran passed Julie and Neil at one point in the first mile and Julie said “Look at you, you’re smiling!” I thought to myself, “Am I smiling?” My face was kind of frozen in that position. It was too much work to make it neutral so I just went with it. I’m glad it looked like a smile and not a hideous grimace. Just after I saw them, there was a little hill and I certainly felt my legs when I ran up (oh, those biking muscles) and I was suddenly impressed that my body could do this. I felt so solid. During this part of the race, I actually did see other participants as the run was an out-and-back. Everyone was very friendly (we all said “good job” and/or waved to each other). I saw Stacie coming back. I think by about 1.5 miles my legs were working normally again and I was feeling good. I saw the two guys that had passed me on the bike route and I decided I would pass them. So, I picked up my speed. They were about 100 yds ahead of me so it took a while but in the last 400 yds or so I passed one of them (it was a father-son team and the son kicked it in – I passed the dad). Julie, Neil, the boys and Stacie were at the finish line. I finished fast . It was over. I felt great, and sore.
After cooling down a bit, I began to feel cold again (wet bathing suit under biking clothes and all) so I got on my damp sweatshirt and long running pants. We waited around for the results to be announced. In the end they just announced the awards and, lo and behold, I got first in my age group (!!!!!). I was so shocked that I forgot to take note of my time. I’m waiting for the results to get posted to the race website. All in all, it was a great experience. I want to do it again. I recommend it to everyone!!
---------------
So, here are my splits:
Swim - 7:40 (very slow, as I figured)
T1 - 2:25 (way too long - gotta work on this!)
Bike - 52:55 (2 minutes faster than fastest training ride - good but room for improvement)
T2 - 00:53 (I can't believe it took that long!)
Run - 25:08 (not bad, all things considered, but I can do better)
Total: 1:29:08
Tuesday, April 20, 2010
Oh my thighs . . .
Well, I didn't work out over the weekend because I was out of town. Then, yesterday I had a vicious headache and I was going to try to take a bike ride anyway but then work stuff came up. Today, I woke up with the headache but I've had enough advil and coffee to make me feel better. So, though I didn't really feel like it, I went for a run.
I did the hill workout (10 hills with downhill as rest = apx. 2,000 yds) and then a brisk mile on the track (I pushed the pace so I could keep up with some guy - I beat him :) ). All together, with the run from my building to the track/hill, about a 2.5 mile workout, give or take. It's a new world for me - these quick and high intensity workouts. I'm more used to the slow and endless long distance runs.
Oh, yeah, after those hills and that pretty brisk mile, my thighs are jello.
I did the hill workout (10 hills with downhill as rest = apx. 2,000 yds) and then a brisk mile on the track (I pushed the pace so I could keep up with some guy - I beat him :) ). All together, with the run from my building to the track/hill, about a 2.5 mile workout, give or take. It's a new world for me - these quick and high intensity workouts. I'm more used to the slow and endless long distance runs.
Oh, yeah, after those hills and that pretty brisk mile, my thighs are jello.
Friday, April 16, 2010
Final Stages of Tri Training
Well, the triathlon is 8 days away. Here is the training update:
Tuesday 4/13 - dumbbells and crunches in the evening
Wednesday 4/14 - 3 mile run with jogging stroller
Thursday - 4/15 - gluttony and sloth
Friday 4/16 - 10 mile bike ride (the current race route).
Boy I always feel fantastic after the bike rides. I guess this is because the bike portion is the part that has always scared me the most - and when I find I can actually do it (and I don't end up wiping out and injuring myself), I feel empowered in the extreme. As it stands now, the swim is the part I'm least looking forward to but it's only 400 yds (7 or 8 measly minutes) So, next week, I'll do one swim, one bike ride and one run. I'll rest on Thursday and Friday. The big day is Saturday!
This training has been awesome. I never really cross train and getting outside my comfort zone (the biking in particular) has been very rewarding. Awesome. Friggin' awesome.
Tuesday 4/13 - dumbbells and crunches in the evening
Wednesday 4/14 - 3 mile run with jogging stroller
Thursday - 4/15 - gluttony and sloth
Friday 4/16 - 10 mile bike ride (the current race route).
Boy I always feel fantastic after the bike rides. I guess this is because the bike portion is the part that has always scared me the most - and when I find I can actually do it (and I don't end up wiping out and injuring myself), I feel empowered in the extreme. As it stands now, the swim is the part I'm least looking forward to but it's only 400 yds (7 or 8 measly minutes) So, next week, I'll do one swim, one bike ride and one run. I'll rest on Thursday and Friday. The big day is Saturday!
This training has been awesome. I never really cross train and getting outside my comfort zone (the biking in particular) has been very rewarding. Awesome. Friggin' awesome.
Tuesday, April 13, 2010
Log entry - swim
So, yesterday I swam. I did a 500 yd warm up (mostly with flip turns), then a brisk 400 yds (in an attempt to practice for the race), then a 300 yd cool down. I swam in the fast lane this time (so I was the one who had to observe proper etiquette - and I think I did). I think the swim will be the hardest part of the tri. I'll probably do better on the swim than the bike but I'll like it less.
Monday, April 12, 2010
Biking!
Well, Friday was was a revelation. My running partner and I did the bike route for the tri. She was the navigator (thank God, because I would have gotten lost a dozen times or more). She's much more comfortable on the bike than I am and she can read the instructions while riding. So, my big source of anxiety had been Old Murray Hill which was reputed to be steep and endless. Actually, it was not that bad. I was able to stay on the bike the whole time and just keep shifting down. The course does contain lots of hills (big and small) but we were both able to do it. I mean, my thighs were pretty engaged but I could do it. I found out that I'm still afraid of the downhills. I'm just scared to go fast. I've got to work on this a little (I hope to do one more practice ride before the race). The thing is, I'll be happy if I can do a decent job on the bike part but it's my weakest event so my expectations are low. I was so elated when we finished. My anxiety about the tri was markedly reduced.
I took Saturday off (well, I did some work with my new dumbbells and some crunches and stuff Saturday night) and then did a good run on Sunday. I ran 5.5 miles in 44 minutes (one minute faster than last week!), basically at my 10k race pace. The route I take is hilly and I was trying to really work the hills and push the pace. It was hard run but I felt pretty strong (and exhausted afterward). Today, I swim!
I took Saturday off (well, I did some work with my new dumbbells and some crunches and stuff Saturday night) and then did a good run on Sunday. I ran 5.5 miles in 44 minutes (one minute faster than last week!), basically at my 10k race pace. The route I take is hilly and I was trying to really work the hills and push the pace. It was hard run but I felt pretty strong (and exhausted afterward). Today, I swim!
Thursday, April 8, 2010
I finally made it back to the pool
I did manage to swim yesterday. I didn't want to. I even attempted to sabotage myself by leaving my purse in the lab - which I realized upon arrival at the gym (but I was good trooper; I retrieved it and walked all the way back). In the end, I had a good and enjoyable work out. The only annoying thing was a man with bad swim etiquette in my lane. He was going slower than me, so much that often at the end of a lane I'd be standing or treading water behind him and he would just turn and go - instead of waiting there for two seconds so I could go ahead. So, I'd have to pass him, which is fine because it's good practice but annoying because our lane was crowded and the problem could have been so easily avoided. ANYWAY, I swam 1,000 yards and then did 4 25yd sprints (with 25 yd cool-down for each) and then a 100 yd cool down. I know the sprints are wimpy but I gotta start somewhere! And besides, it's hard to do anything longer in a crowded lane.
So, today I'm hoping to take the jogging stroller out after work and tomorrow I want to do the bike route (on the bike, of course). It's supposed to have killer hills. Great.
So, today I'm hoping to take the jogging stroller out after work and tomorrow I want to do the bike route (on the bike, of course). It's supposed to have killer hills. Great.
Tuesday, April 6, 2010
Post-Holiday weekend/weakened
So, here's the re-cap. My grandiose plans to do a double work-out on Friday didn't work out because the baby was sick (little cough, lots of snot). I'll try it another day (not today because we're going over to Julie's after work). On Saturday, I did the 5.5 mile (with big hills) run. I really pushed the pace and I really felt those hills (intensely because I had done that mega-hill workout the day before). It was difficult and painful. In the end, my time (45 minutes) was the same as last week when I did the run after a rest day - and it wasn't nearly so difficult. Anyway, that was my most recent work out. On Sunday I went to my aunt's for Easter, returning Monday. I don't usually work-out on Tuesdays because I teach so I'll get back on the horse tomorrow. I think I gained 100 pounds (in boiled ham and chocolate) over the weekend.
Friday, April 2, 2010
Back on track
So, I did run today. I decided to make it quick and intense by doing hills. I ran over to the relevant hill (apx. .25 miles from my building) and then did the hill (and two flights of stairs at the base of the hill) 10 times (estimated total distance of hill/stairs + running back down the hill = 2,000 yards). After that, I dragged myself over to the track and ran a mile and then schelpped back to my building. So, it was about a 2.50 mile workout - but, man, every step counted.
Today I'm going to try to start a regular afternoon run with the baby stroller. The idea is I run about 3 miles and end up at a playground whereupon the baby can have a ball and then we stroll home. The idea is that I get more exercise and we both get out of the house. I want to work in some regular sort of low intensity activity - just to supplement my training and to prepare for my inevitable return to normal metabolism (I think I still have some of the breast-feeding mojo goin' on - I don't seem to gain weight as fast as I used to).
Happy Easter!
Today I'm going to try to start a regular afternoon run with the baby stroller. The idea is I run about 3 miles and end up at a playground whereupon the baby can have a ball and then we stroll home. The idea is that I get more exercise and we both get out of the house. I want to work in some regular sort of low intensity activity - just to supplement my training and to prepare for my inevitable return to normal metabolism (I think I still have some of the breast-feeding mojo goin' on - I don't seem to gain weight as fast as I used to).
Happy Easter!
Thursday, April 1, 2010
Augh, training slump
Well, motivation was at an all time low today. But, I dragged myself away from the computer, um, I mean work, got changed and hit the road. I ran 3 miles, with hills. I'd planned to do some actual hill work afterward but I couldn't bring myself to do it. Tomorrow I will do some hills, maybe a lot of hills. The bike part of the tri I'm signed up for has a lot of hills and since I won't get much bike training in, I should at least run a lot of hills (I heard once that biking and running hills are mutually beneficial). Now back at my desk, trying not to sweat all over my papers. Fortunately, I'm alone in the lab as usual so no one will suffer as a result of my funkiness. And, I believe I will not have to resort to the Poptart cure today - and if that was the only positive result of my run then it was totally worth it.
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