Tuesday, June 28, 2011
Post Race Active Recovery
Note to self- active recovery the day after a race is key... I planned on going for an easy run last night however got sidetracked with things around the house and thought, OK - I had a decent race, I deserve a day off... Not such a smart idea.... When I woke up this mornign my calves were so tight I could barely hobble out of bed... Hmmmm - another key learning from the race! And of course I have to put it in writing to cement it in my head.... Starting to get excited/nervous already for Peterborough.... Will I or won't I drive the course before.. Hmmmmm.....
Monday, June 27, 2011
Muskoka Chase
Yesterday Sunday June 26 I competed in the Muskoka Chase Long Course triathlon. The longest distance for me yet: 2k swim, 55k bike, 13k run.... Total time: 4:22:28 - under my goal of 4:30!!
Friday night I drove north. Relaxed, had a good dinner, prepped my tri bag and hydration/fuel for Sunday, watched some tv and then off to bed.
Saturday slept in - man that was a nice treat and my body needed it. Was supposed to do a 1/2 hour ride but it was drizzly and had rained the night before which would mean cleaning my bike again after the ride. Off for a run instead. Legs felt strong, breathing easy - started to actually believe I could do the 13K as a straight run.... One of our group was racing both Saturday and Sunday so went to watch him on Saturday - he smoked the course and came 5th in his age group! NICE!! Then off to dinner Sat. night - I can't say how lucky I am to have been blessed with this crazy and wonderful group of people around me!!! The harassment is never ending - and reciprocal but they all follow up with a supportive, helpful, motivational, or experiential piece of advice to help! Gotta love em and the fact that the laughter is non stop!! Which is what you need the night before a race!!! Hmmmm - perhaps I need to consider staying in town with the gang pre Muskoka 70.3......
Sunday morning - up early and even though I had a hard time falling asleep I felt great! Showered, grabbed a to go of coffee and my liquid breakfast, packed the bike onto the car and off I go... Liquid breakkie was a perfect idea - by the start of the race I was ready to go, felt great, and no need for bathroom break anytime during the race! Phew!!! Arrive at the race site just after everyone and see some other NYAC faces and others I've met at the RR or around... My coach came up for the race and was reminding me I needed to warm up.. Should have listened more.
Learning #1 -from Milton was I need to warm up. Learning #2 from Huntsville is I need to warm up by swimming at least out to the first buoy and back... Treadind water on Sunday AM and staring out at that first buoy and how far away it was got in my head... The entire first 5 minutes consisted of my doubting myself nd thinking I would choke. Taking 3 strokes then doggie paddle, then breast stroke, then 3 more strokes.. So - I know it was 5 minutes because the gun went off for the next wave start and i was just coming up to that first buoy... And finally I started swimming... Being passed by people in the first wave but also passing others from my wave - then I saw some caps from 2 waves ahead of me and thought ok, this is more like it.. I wanted 45 mins on the swim, got 48 and learned a lesson.
Bike - AWESOME as usual... 2nd in my age group and was only second by .1 kph...
Run - pace was consistent with what I am coming to call my tired legs pace. Fresh legs continuous run I can stay around 6:45 mins per km... Tired legs is more like 7:20.... My right calf was tight at first - gee I think the hills had something to do with it on the bike and then all the hills on the run.. But it didn't hurt so I kept going. My coach and I discussed me doing a straight, steady run - no walk breaks... I did walk at a couple of aid stations and on a couple of the hills but - the nice thing was I kept my confidence and just plugged along... The run course was a series of turn arounds so lots of seeing the others and sharing some high fives, smiles, words of encouragement, laughter, and support! And faces I didn't know doing the same. That's what I love about this - for the most part everyone is supportive of one another and encouraging! There's the occasional ass who gets in the way but they do provide fodder for laughter post race usually! And usually they're at the the bottom of the list when the race is finished.
So on to Peterborough for my first ever 1/2 ironman distance... It's not my A race but it's going to be a training race for me to see where I'm at and what to expect in September etc... The swim will be different as it's 2 loops whereas Muskoka is 1 loop like Huntsville was so I need to get more open water out and back training in... Bike will be rollers but not as aggressive for hills but - I'll get in some training rides in muskoka before the race. And the run I'll just keep plugging away at...
Joining the marathon group at the RR was a great idea too!! There's a few of us newbies in the pack and a couple of people who I try to keep up with and push myself... So that will help too!! And getting much longer distances in at a steady run will also keep training my body on the run component... So all in all it was a great weekend and 3 more Triathlons to go this season!!! WOOHOO!!!!
Friday night I drove north. Relaxed, had a good dinner, prepped my tri bag and hydration/fuel for Sunday, watched some tv and then off to bed.
Saturday slept in - man that was a nice treat and my body needed it. Was supposed to do a 1/2 hour ride but it was drizzly and had rained the night before which would mean cleaning my bike again after the ride. Off for a run instead. Legs felt strong, breathing easy - started to actually believe I could do the 13K as a straight run.... One of our group was racing both Saturday and Sunday so went to watch him on Saturday - he smoked the course and came 5th in his age group! NICE!! Then off to dinner Sat. night - I can't say how lucky I am to have been blessed with this crazy and wonderful group of people around me!!! The harassment is never ending - and reciprocal but they all follow up with a supportive, helpful, motivational, or experiential piece of advice to help! Gotta love em and the fact that the laughter is non stop!! Which is what you need the night before a race!!! Hmmmm - perhaps I need to consider staying in town with the gang pre Muskoka 70.3......
Sunday morning - up early and even though I had a hard time falling asleep I felt great! Showered, grabbed a to go of coffee and my liquid breakfast, packed the bike onto the car and off I go... Liquid breakkie was a perfect idea - by the start of the race I was ready to go, felt great, and no need for bathroom break anytime during the race! Phew!!! Arrive at the race site just after everyone and see some other NYAC faces and others I've met at the RR or around... My coach came up for the race and was reminding me I needed to warm up.. Should have listened more.
Learning #1 -from Milton was I need to warm up. Learning #2 from Huntsville is I need to warm up by swimming at least out to the first buoy and back... Treadind water on Sunday AM and staring out at that first buoy and how far away it was got in my head... The entire first 5 minutes consisted of my doubting myself nd thinking I would choke. Taking 3 strokes then doggie paddle, then breast stroke, then 3 more strokes.. So - I know it was 5 minutes because the gun went off for the next wave start and i was just coming up to that first buoy... And finally I started swimming... Being passed by people in the first wave but also passing others from my wave - then I saw some caps from 2 waves ahead of me and thought ok, this is more like it.. I wanted 45 mins on the swim, got 48 and learned a lesson.
Bike - AWESOME as usual... 2nd in my age group and was only second by .1 kph...
Run - pace was consistent with what I am coming to call my tired legs pace. Fresh legs continuous run I can stay around 6:45 mins per km... Tired legs is more like 7:20.... My right calf was tight at first - gee I think the hills had something to do with it on the bike and then all the hills on the run.. But it didn't hurt so I kept going. My coach and I discussed me doing a straight, steady run - no walk breaks... I did walk at a couple of aid stations and on a couple of the hills but - the nice thing was I kept my confidence and just plugged along... The run course was a series of turn arounds so lots of seeing the others and sharing some high fives, smiles, words of encouragement, laughter, and support! And faces I didn't know doing the same. That's what I love about this - for the most part everyone is supportive of one another and encouraging! There's the occasional ass who gets in the way but they do provide fodder for laughter post race usually! And usually they're at the the bottom of the list when the race is finished.
So on to Peterborough for my first ever 1/2 ironman distance... It's not my A race but it's going to be a training race for me to see where I'm at and what to expect in September etc... The swim will be different as it's 2 loops whereas Muskoka is 1 loop like Huntsville was so I need to get more open water out and back training in... Bike will be rollers but not as aggressive for hills but - I'll get in some training rides in muskoka before the race. And the run I'll just keep plugging away at...
Joining the marathon group at the RR was a great idea too!! There's a few of us newbies in the pack and a couple of people who I try to keep up with and push myself... So that will help too!! And getting much longer distances in at a steady run will also keep training my body on the run component... So all in all it was a great weekend and 3 more Triathlons to go this season!!! WOOHOO!!!!
Saturday, June 11, 2011
Planning for the Future
Big announcement on Monday this week - August 19, 2012 Ironman in Mt. Tremblant!!!!! Registration opens on Wednesday June 15 at 12PM EST - guess what my Visa and I will be doing at 12:00:01 PM EST????
Sunday, June 5, 2011
Milton Triathlon
Usually the night before a race I can't sleep. I predicted it last night - thinking I would lay there, toss and turn and have a restless sleep. Nope - went to bed early, read for a bit, and as soon as my head hit the pillow I was out. Next thing I knew the alarm was going off and it's race day... Decided to have a quick shower before heading out to get the body woken up fully and the mind ready to go.. Good drive out to Milton, made it in time and pulled up to the gates at just before 8AM.. HOLY CRAP there were a lot of cars.. Ok - this is definitely not the womens' only series...
I had planned ahead with my "bubba" of Cytomax and my empty bottles. Parked the car, got the bike off, pumped up the tires, filled the bottles - 2 for the bike, 1 for the run, 1 for transition, and 1 for the walk over to the race.. LOVE the LUG bag on wheels that is my new tri bag! Pull out the handle, grab the bike, and off I go....
It's a bit of walk back into the race transition hub area - lots of nervous people around but somehow I'm feeling good.. Get into the transition hub and seek out my age group rack... Women 40-44... I find it, at the back, and the best spots are already taken at either end.. Low and behold, 1 rack back is an overflow rack with a nice empty slot on an end... First sign of good luck.. One of the things I like about the Subaru series is they're organized.. Off I go to pick up my race kit, get marked, and grab my chip.. All good.. Back up to transition, find some friends, watch the Try a Tri people coming in from their swim, getting nervous and here's my coach! He made it!!! On goes the wetsuit and time to warm up...
I get into the water which by this time is actually refreshing given it's been warming up... Adjust the wetsuit, head out for a couple hundred meters warm up - feeling good.. No panicking and no breathing issues... Cut to the chase and here we are at race start.... The gun goes off for my wave (last one of the day) and I go. Set out in the middle, found some feet, latched on and enjoyed the ride.. When I did round that last buouy and sighted shore I was shocked it was almost over... No panicking and I could have kept going...
Transition smooth- onto the bike and here we go... Coach Brent behind me pushing and driving me and coaching.. God he's good!! And WOW - I feel bad for all of those I passed with flats, chains off, and you just couldn't make it up that hill.... I DO NOT feel bad for the rest of you I passed who were riding... Just beyond the 1/2 way mark a bullet flys past and all I hear is my coach asking "are you going to just let Simon pass you like that?" I did manage to catch Simon but not for long... Easy sailing back into the race zone and I psyched myself into the "letting it all fall apart on the run"...
IT SUCKED... My pace was worse than my 1/2 marathon pace. I let my head beat my body and question whether I could do this and oh yah - walk most of it for the first half. I'm not going into details other than to say I did not leave it all out there on the run - I totally sucked out.... Key learning note - I need to keep working on the run but most especially I need to focus my head.. I managed it through the swim, the bike - then I dropped my guard.
But - at the end of the day, I did the Sprint in 2:13 and came 13 out of 22 in my age group... So I should also be proud... And take away the lessons and use them to my advantage. AND REMEMBER - that I HAD FUN!!! I spent time with new friends, got some sun, some exercise, and proved a LOT to myself! So the self inflicted ass kicking is over and on to the next race... Muskoka Chase... 2K swim, 55K bike, 13K run......
I had planned ahead with my "bubba" of Cytomax and my empty bottles. Parked the car, got the bike off, pumped up the tires, filled the bottles - 2 for the bike, 1 for the run, 1 for transition, and 1 for the walk over to the race.. LOVE the LUG bag on wheels that is my new tri bag! Pull out the handle, grab the bike, and off I go....
It's a bit of walk back into the race transition hub area - lots of nervous people around but somehow I'm feeling good.. Get into the transition hub and seek out my age group rack... Women 40-44... I find it, at the back, and the best spots are already taken at either end.. Low and behold, 1 rack back is an overflow rack with a nice empty slot on an end... First sign of good luck.. One of the things I like about the Subaru series is they're organized.. Off I go to pick up my race kit, get marked, and grab my chip.. All good.. Back up to transition, find some friends, watch the Try a Tri people coming in from their swim, getting nervous and here's my coach! He made it!!! On goes the wetsuit and time to warm up...
I get into the water which by this time is actually refreshing given it's been warming up... Adjust the wetsuit, head out for a couple hundred meters warm up - feeling good.. No panicking and no breathing issues... Cut to the chase and here we are at race start.... The gun goes off for my wave (last one of the day) and I go. Set out in the middle, found some feet, latched on and enjoyed the ride.. When I did round that last buouy and sighted shore I was shocked it was almost over... No panicking and I could have kept going...
Transition smooth- onto the bike and here we go... Coach Brent behind me pushing and driving me and coaching.. God he's good!! And WOW - I feel bad for all of those I passed with flats, chains off, and you just couldn't make it up that hill.... I DO NOT feel bad for the rest of you I passed who were riding... Just beyond the 1/2 way mark a bullet flys past and all I hear is my coach asking "are you going to just let Simon pass you like that?" I did manage to catch Simon but not for long... Easy sailing back into the race zone and I psyched myself into the "letting it all fall apart on the run"...
IT SUCKED... My pace was worse than my 1/2 marathon pace. I let my head beat my body and question whether I could do this and oh yah - walk most of it for the first half. I'm not going into details other than to say I did not leave it all out there on the run - I totally sucked out.... Key learning note - I need to keep working on the run but most especially I need to focus my head.. I managed it through the swim, the bike - then I dropped my guard.
But - at the end of the day, I did the Sprint in 2:13 and came 13 out of 22 in my age group... So I should also be proud... And take away the lessons and use them to my advantage. AND REMEMBER - that I HAD FUN!!! I spent time with new friends, got some sun, some exercise, and proved a LOT to myself! So the self inflicted ass kicking is over and on to the next race... Muskoka Chase... 2K swim, 55K bike, 13K run......
Saturday, June 4, 2011
Here I go....
Well, this is it. Tomorrow is the first tri of the season - Milton... Sprint distance so 750m swim, 30k bike, 7.5k run... Excited but not nervous - uhoh should I be?? I've been training well, the bike is a breeze, the run is coming nicely, the only piece I really need to work more on is open water swimming with the wetsuit... My breathing changes and I do get anxious - especially with the tightness around my neck but at least I have managed to get through the panic of thinking I'm choking... What I did learn today is that I need to get in the water, get some water in my suit and move it around to position it before I swim... Then I definitely need a warm up of at least 300 meters or so... Otherwise I lose my breathing and am breathing on every stroke - not efficient at all.... So here I am.. Car is all packed up - snack for pre and post race is ready and all I have to do in the morning is pack food/drink in a cooler bag and load the bike onto the car... Off I go.. Ate well today, had a good dinner and am planning an early bedtime.. More than likely won't fall asleep but at least if I'm in bed resting that will help.. So - good movie lined up, finished dinner, sipping my coconut water and chillin.... More tomorrow with the full race report......
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