In less than a week — my second Ironman will be reality!
Am I nervous? Hell ya!
Scattered? … what was the question?
Am I capable? Darn tuttin!
I know I have worked my butt off the last 14 weeks — thanks to my awesome coach, Daryl! So much so, in fact, it has been nearly impossible to keep up with blogging! Fourteen weeks went by in a hurry and although I made several attempts and drafts for my weekly training reports … well, they just stayed in draft form. #sorryimnotsorry
In a nut shell — here is what I’ve accomplished the last 14 weeks:
125 hours and 5 minutes of swimming, biking, and running
1512 total miles of swimming, biking, and running.
I’ve gotta say, after adding those totals … I was pretty pleased. I’ve trained harder and smarter this year and I’ve been able to ride the Whistler course two times. I feel prepared in my training and know that I won’t make any physical gains this last week.
Mental preparedness is now my calling.
“Swim to ride, ride to run, run to win,” says my coach. Cheers to that!
With my race bag packed two days ahead of schedule, I was more than ready to take on IM 70.3 Boise.
5:30 am rolled around the Thursday before, and I said goodbye to the family and drove away. This would be my first, and hopefully my last, LONG solo driving adventure. I made six pit-stops along the way before arriving in Boise some 10 hours later. My child-hood friend, Rae, had invited me to stay with her and her husband, Casey, for the long weekend. Both being triathletes, and having done Boise in the past, Rae and Casey were a wealth of knowledge and inspiration.
Boise day-of-race, I was told, was a crap-shoot. The weather often toyed between down-pour rain and freezing temperatures (2012) and soon-to-be, sweltering hot this year. I was also told the bike course was always windy. ALWAYS. So, I’d better hold back on pushing too hard on the bike and save some energy for the run.
Rae chauffeured me around, which I loved because I didn’t have to figure out where to go, when to be there, etc. We headed for packet pick-up Thursday night. It was a seamless process and very well-organized with tons of volunteers. It could have been that I also beat the rush of the crowd that were due to show up on Friday to check-in since race day was Saturday. In any case, it was super cinchy and I was in and out in no time! I was also able to add my local TRI team to the IM 70.3 Boise list, The Bellingham TRI Club, at the last-minute.
The expo was pretty non-existent, compared to other events I’ve been to, but what I really cared about was the IM 70.3 Boise gear! I scored:: new Tri shorts, pint glass, water bottle, t-shirt, M-dot ornament, and cookie cutter. Cheesy I know, but I like that stuff!
My highlight on Thursday, besides being in Boise for the first time, was meeting Alexander Ford and his family, and other FurtherFasterForever Tri Peeps who I have been following on Instagram. We met down at a local brewery, called 10 Barrel.
On Friday, I did a quick shake out bike and run and Rae joined me. It was already so hot out!
We took my bike to check in at T1 at Lucky Peak Reservoir, where the swim was going to be. Looking out at the water, the first thing I noticed was all the waves and choppiness from the wind. Oh my. A bit of panic set in. I gulped. Rae asked me if I wanted to get in. Uh …. no thanks. I think I’ll wait until tomorrow and wing it. (and, PRAY that the wind dies down between now and race time).
Friday night dinner was home-cooked spaghetti with french bread. YUMO! (thanks Rae!) I prepared my race bags and made my hydration bottles. On my down tube, I made a mixture of 3 scoops CarboPro with GUbrew electrolytes. I froze this bottle and intended to sip from it every ten minutes on the bike until it was finished. My aerobar bottle was water with GUbrew and I packed two more GUbrew electrolyte tabs for replacing the water at the aid stations on the bike course. With one bottle in the freezer and the other in the refrigerator, I bid everyone goodnight.
Race morning, I slept in a bit. After all, IM 70.3 Boise is a 12:00 start. I don’t know any other 70.3 races that have a start time this late, and I’m not a fan. With the heat of the day ahead, I would have much preferred a morning start time.
I had my pre-race breakfast, 1/2 plain bagel with a banana and a cup of coffee. I can’t eat much before a race and I knew I had been carbo loading and eating and hydrating with electrolytes really well the past few days, so that didn’t worry me. We left Rae’s house around 9:15 and headed to T2 to drop my run bag. This race is a clean transition race, meaning EVERYTHING has to be in either the run or bike bag. No footprint for a transition zone whatsoever at either T1 or T2. Just your bag. In fact, the T1 bag had to be hanging from the bikes. Nothing on the ground.
I met up with Alexander and Rae gave him a ride to Lucky Peak swim start too. We parked and hiked about 20 minutes to get to the start. I had to set up my bike bottles and get my tires pumped. No transition zone to set up, so I just hung my bike bag from my handlebars.
Then the wait for my swim wave. I was in WAVE 5, which was set for 12:15. I was relatively calm considering the water was a choppy mess. This would be my rockiest swim EVER. And, if you have been following my blog or know me, you know how thrilled I was with this. Nonetheless, it was GO TIME. Time to conquer this swim. Goal #1 was a 45 minute swim. Given that the water was so choppy and everyone was rocking, I told myself I would be happy to finish under an hour.
The horn blew, and just like that … I was off. The swim felt remarkably solid for being thrown around like a lonely towel in a washing machine. I didn’t dare stop for the one time I did, I ended up with a load of water right in my face. Forge on. I swam to the outside left, way away from everyone or anyone coming up behind me. And they came in droves. I didn’t care if I swam an extra 1/4 mile, just so no one swam over me or kicked me. I was swimming for what seemed like forever, but all the while, I was very comfortable. YAY for some progress! I came out of the swim feeling like a million bucks and prepared to rock the bike course. Wet suit strippers at the top of the hill skinned this rabbit and I was off to find my bike bag.
Slow transitions seem to be my specialty and I need to find another gear to speed up my transition zones. I dried my feet, put body glide on them, socks, then bike shoes. Glasses, then helmet and oh yeah …. wetsuit and goggles/cap in the bag cinched up. Away I went.
The air was warm and dry and I quickly warmed up after the chilly 60 degree swim. My feet, which are typically frozen for quite some time, liked the ‘warmness’ of the air. A quick descent right out of T1 and I was on my way. EASY I told myself. Hold back.
HOLY WIND …. okay, then …. this makes it easy to hold back. Sideways, pushing, almost loosing control of my bike a couple of times type side wind. Headwind on descents made it hard for the so-called easy recoveries. So, I kicked it down to easy gears and just remembered my quick cadence. I took a Peanut Butter Gu at 30 minutes in and again at 1:30 and a Roctane GU at 2:30. I used CarboPro with electrolytes every 10 minutes. I used salt tablets 3 times on the bike and I consumed water with electrolytes from my aerobar bottle. I’ve got this. The miles clicked by and I was passing people in my age group left and right. How can this be? I was riding super easy, not pushing it at all. OH YEAH … I was so looking forward to killing it on the run!
The miles seemed effortless on the bike and before I knew it, I was finished! This time really sped by for me. The course itself was really nondescript and not the prettiest of courses I’ve ridden, but I didn’t mind it. A couple of hills, but nothing to write home about either. The only real killer was the wind and one technical trail – single track – with no passing. It was downhill at first and I wasn’t prepared to quickly go uphill and I was in my biggest ring. OUCH! I had to suffer the mash-fest to get up the hill because I didn’t want to drop my chain or get chain suck from shifting.
Hwy 21 was most remarkable on the bike and a guy standing on the corner made me laugh. He was holding a big yellow sign that read, “GO RANDOM STRANGER!” His friend was holding a sign that read, ‘THIS IS A MOTIVATIONAL SIGN.” For whatever reason, this made me LOL.
Coming into T2 – I knew I was prepared to run. This was my speciality and I had been practicing bricks for the past 22 weeks. This run was mine for the taking. Settle in, steady pace … break it into thirds and race the last third. I’ve got this.
I quickly racked my bike, changed my shoes, grabbed my hat and race belt and I was off. One quick stop at the porto-potty. I tried to pee on the bike, but I just couldn’t do it. Literally, I couldn’t make myself go. I tried. And tried. And tried. Seriously. Couldn’t make it happen. So, into the porto-potty I go, but I really didn’t have to go … so maybe that was my problem.
The run …
….. oh, this run.
I am a runner. I’ve got this …
Four minutes in …
UGH, pain tightening in my left quad. Pain so bad I know I needed to stretch the sucker out. I moved out of the path and started to lift my left heel to my hand for a good ‘ol quad stretch …
ARRRRGGGHHHHHH! Charlie horse in my hamstring … opposite side. F%&* S($# (many expletives I can’t remember here).
I am bent over in excruciating pain. Unable to move. After a couple of minutes bent at the waist massaging my leg, I try to walk. And … I’m limping. It hurts. Tears start flowing out my eyes. I look at my watch and know I will have to walk this 13.1 miles or a majority of it and my goal of sub 6 just went out the window. I cry harder.
Wiping my tears under my glasses, I continue walking as other athletes are running by me. It’s such a pretty run course, on a paved trail next to water and trees. I want to run so bad. What the heck?? I fueled just right, didn’t I? I hit mile one in 10 minutes. Geesh. This is going to take forever. First aid station, I down some water and get some ice. I chew on the ice and the rest goes in my shirt and down my shorts to cool me off. It was the hottest part of the day and now I was grumpy. Cranky grump. But, I continued to talk to people and walk with others when I could. I stopped at every aid station and kept drinking, only now I started drinking coca-cola. OH, this is good. I jogged a little, but mostly walked.
After a couple of miles, I felt a raw type pain on the back of my left ankle. What the heck? I look down and it’s rubbed raw. UGH. I stop, pull up my sock over it and carry on. At the next aid station, I get a bandaid for both ankles because it’s rubbing raw on both ankles. I’ve never had this problem before. EVER. I stop again at the next aid station because my first bandaids came off. That’s when I realize …
hey dumbshit …. you forgot to cinch up your laces. How could I have forgotten that? Now I’m angry with myself and tell my ankles to just go ahead and bleed. I deserve it. Dummy.
Oh — and for pain’s stake … what’s one more bandaid change? They’ve come off again and I can’t seem to go any slower anyhow, so I take my time changing them out for the third time. Swell.
I was just finishing the first loop of the run course when I found Rae and Casey. I hugged Rae tight and told her what happened and I started crying again. She gave me a pep talk, but in my moment of delirium, I really don’t know what she said, but I kept moving. Casey told me to stop with the cola and switch to water. Good call … I listened. I started to jog slightly more the second loop and finished with a new PW. Personal Worst.
Nonetheless, I finished.
And, I finished smiling.
I went straight to medical and told them how bad I was cramping. Hoping they would give me an IV of fluids to make me feel better, they gave me chicken broth. In my non-sensical rationale, I told them I had been consuming electrolytes all along and had no idea why I was cramping.
Casey and Rae took care of getting my bike and all my gear bags and helped me to the car. I took one picture with Alexander, who was waiting at the finish.
As I was taking this picture, I just felt sick. Nauseous. No sooner did they get me home, and I was throwing up the lame chicken broth. Oh yuckiness. I hate throwing up. I can’t remember the last time that even happened. Never in a race or after a race. I still had no idea what was happening.
I didn’t seem to come to my senses until after Rae and Casey fed me dinner at 9 pm that night. I felt much better, even though I really didn’t want to eat and my throat hurt from throwing up. I drank a ton of water all through the night and woke up just devastated. What the heck happened? I ran through everything in my mind again how I had awesome swim and an awesome bike … what the heck?!
My bike …
I went out to my bike in the garage and pulled my water bottle from the down tube. It was half full (or half empty at this point in the game). SHIT. I thought I had consumed almost all of it. After all, I was drinking from it every 10 minutes. I ran inside and asked Casey if he had dumped my aerobar bottle.
How much fluid was still in it?
CRAPOLA! Then I replayed the aid stations I went through. Only two had I grabbed a bottle of water. I poured half over my head and emptied the rest into my aero bottle before pitching it inside the trash zone. I knew I had to consume AT LEAST 3 full bottles while on the bike, probably 4 with the heat. I consumed maybe 1 to 1 1/2 bottles max.
SIGH. THAT WAS IT. CASE SOLVED.
Time to regroup.
Time to recharge.
I have IM CANADA in 12 weeks and I need serious practice at hydration and fueling. Obviously.
Lesson learned – but it doesn’t make it any easier in the moment. I am so glad I finished and I never once thought I wouldn’t – it’s just not in me to quit. I am most thankful for all the support from my friends and family over Facebook, Twitter and IG. Thank you! Truly.
As Casey told me — Boise is DEAD to you. LOL! I love this. I may have to resurrect it next year.
Anyone looking at my training for the week might think I had been sick or something. Nope. Not the case at all. I was actually at a work conference in Shelton and had taken all my gear to work out! I even brought my bike and trainer. The hotel had a pool. I had no great excuse, other than I didn’t want to miss dinner, which seemed to be an hour after our last class. So, training was pretty much non-existent. A mere five hours was all I could conjure up. Needless to say, I have been cranky with myself and disappointed to lose valuable time.
My coach, Daryl, is ever understanding and accommodating to my crazy work schedule.
Monday, May 6th – SWIM –
I started out the day with a raging headache and kink in my neck from sleeping wrong. I thought a swim might work it out. Nope. Not at all. I gave it a good 30 minutes before calling it. Disappointed … I left after only completing 1000 yards. Poo.
Tuesday, May 7th thru Friday, May 10th
Bust! Bust! Bust! I squeaked in 20 minutes of the bike trainer on Wednesday morning, but seriously, this was not enough to even count towards my weekly mileage or time. Suck. Major suck.
Saturday, May 11th – RUN & SWIM
Since I missed my long run this week, I decided to go run for an hour prior to meeting the TRI group I coach. This was fabulous as I missed running in the worst way and couldn’t wait to get out there. I broke out my new Brooks Pure Drifts for the trails around Lake Padden and they were awesome. I then ran with the TRI group and coached them on running the backside hills. What a great group of athletes!
Sunday, May 12th – LONG BIKE –
Mother’s Day! I spent the day cleaning and catching up on chores. I didn’t actually get on my bike until around 4:30 pm. My plan called for 3.5 hours on the bike and a 30 min run. I completed 2.5 hours on my trainer and called it good. After all, it was Mother’s Day and the Survivor finale was on. Plus, I was starving.
So, here’s to a better next week and being back on track.
Overall Training Hours completed for Week Nineteen: 4 hours and 59 minutes (ACK!)
Well, well, well. Where have I been? Obviously not blogging much. After my last twofer, (blog post for 14 and 15 training weeks), I thought I would have learned my lesson. I almost had my week 16 post done and ready, but there it sat, in draft form, untouched and waiting for pictures. Until tonight. Now I’m trying to catch up on the last THREE weeks. Geez.
Where has the time gone? I just don’t know …. it’s … Poof — gone! Good news is my training is in the books. More good news is that I have two more races under my belt.
More training to come, so … Onward!
Here is what my last three weeks looked like. This will be a very condensed version as bed time is calling (well, weeks 17 and 18 are condensed). I know you all understand (especially if you are a blogger and this is not your full-time job).
Week 16 to Ironman Canada
Listed below are my workouts from my awesome coach, Daryl.
Monday, April 15th – SWIM –
30:00 – 200 wu; 2 x 500s with second set faster than the first. In between 500s – 4 x 50s easy. 2 x 100 cool down.
1:30:00 – 15min WU, then 3x3min hard on 3min recoveries, then steady riding.
(30 min AM run. Legs were tired and heavy. 3.6 miles total for an average pace of 8:20. Evening ride – Didn’t make 90 min. Sun started to go down and I was cramping in my calf. Ouch. Happy with 3 x 3 min efforts and overall pace as I rode 20 miles in 1:08:42.)
Wednesday, April 17th – BIKE –
1:30:00 – 10min easy, then push strong steady effort using 9min on, 1min recovery pattern, 5min CD.
(To make up for missing training time last night, I went longer on my trainer this morning. Completed 10 x 9 minute intervals. Total time: 1:52:00.)
Thursday, April 18th – REST –
30 min run was optional and I decided to rest. 😉
(Travel day to San Diego! 4 am wake-up call and out the door by about 5 am and headed to the airport. Bellingham to Seattle to Portland to SD. I arrived to find sunny weather. Yahoooo! Hellooooo SUN!)
Friday, April 19th – SWIM –
45:00 – 2×200 WU, 6×200 at CSS pace with 20sec recovery, 2×200 CD.
(Got to swim in an amazing outdoor pool in San Diego!! Univ of SD!!! Best pool I’ve ever been in. wu: 4:25, 4:21 3:59 4:02 4:02 4:04 4:07 1:56 1:57 did not have time for cool down. Worked on lengthening stride last CSS – so broke it up into 100’s …. think it helped.)
Saturday, April 20th – LONG RUN –
1:15:00 – 40min easy/steady, then 5, 4, 3min at HM to 10k effort on equal recoveries.
(Awesome outdoor run in San Diego. Happy to get this pace with the warm weather and no fuel or water on board. Felt awesome!! Had great intervals at about 7:30 pace or so. 8.8 miles total in 1:13:36 for an average pace of 8:22.)
Sunday, April 21st – BIKE/RUN –
1:00:00 – Spin bike if available. 20min easy, then 5, 4, 3, 2, 1min building mod hard to hard across the set. Equal recoveries. CD.
15:00 – 15min easy run off the bike, if time allows.
(If I’m being honest … I didn’t look too hard for a spin bike. I laced up my shoes and hit the pavement, along the waterfront of San Diego again. Decided to just take it easy and enjoy the scenery. I finished 8 miles in an hour, way faster than I intended, but I wasn’t paying attention to pace, just how I felt. Happy to be running an average 7:45 pace, which felt easier than yesterday’s run. Woot!! I finished this session off with 15 minutes of stairs. The convention center in San Diego has some wicked fun stairs and I decided to work on my quad strength since I haven’t been on my bike in what feels like forever now — okay, Wednesday … but still. 112 stairs up, 100 down on the other side. Up and over four times. OUCH fest … it hurt so good. Did just over a mile of stairs!)
Week 17 to Ironman Canada
Monday: Play day in San Diego! I did some major walking!! And, playing on the beach!
Tuesday: Last day in San Diego. Did an easy four miles along the water front.
Wednesday: TRI group ride. A little over 16 miles in one hour.
Thursday: Rest day.
Friday: 30 min run and 30 min swim.
Saturday: Easy run with TRI group.
Sunday: Mt Rainier Duathlon!! Long Course: 5.12 mile run, 28.88 mile bike, 3.79 mile run — Despite the awful weather, this was a great race! I set out to race smart and complete my second run faster than my first run. Mission accomplished. Total time was 2:48:57. Race report (I know I keep saying this ….) will be forthcoming.
Pictures for the week:
Week 18 to Ironman Canada
Monday: 30 min swim
Tuesday: rest day
Wednesday: Tri group ride and run
Thursday: 60 min run. Ran with Amy, who is in our TRI group. She has a great pace and great attitude. I just love chatting with her. We ended up with 7.3 miles in an hour.
Friday: easy 60 min spin
Saturday: Haggen to Haggen 5K. A PR for me!! I was trying to break 22 minutes and ended up with 20:49. Thrilled beyond belief!! Thanks to my friend, Meghan, for pacing me the entire way. I didn’t wear a watch and just went for it.
Sunday: Long Bike (3 hours) and Long Run to follow (1 hour). Bike had 4 x 8 minute intervals within the first and third hours. Overall, felt good with the bike. It was a beautiful day!! Then came the run. Sufferfest!! It was so hot outside and my legs were sluggish and heavy. They barely listened to me telling them to get a move on. I’m sure people were laughing as I was yelling at them to get going. I endured and ended up going 7.1 miles in the hour. Pretty happy with an 8:30 pace given I just raced the day before and rode over 55 miles right before.
1. I’m officially on vacation time!! Today through April 29th … OFF! What am I doing? Well, training for one. For the rest, see #2.
2. I’m flying to San Diego today!! Why? The daughter is competing in her last cheer competition of the season.
3. I’m excited to meet some new Instagram peeps in San Diego to do some training. Also hoping to meet up with Jackie @identityundecided and Doug @trisilk and hopefully another favorite blogger of mine, Haley. Haley also used to be a competitive cheerleader!! I also hope to meet up with my good friend, Tonson, who I originally met in 2008, when I was running the Boston Marathon. We’ve been friends ever since and have met up several times over the years.
A’hem, excuse me as I seem to have gotten a bit behind in my weekly training posts! So, today, you get a twofer! I had two solid weeks of training and am pretty proud to get all most of my workouts in. I had to do some crafty rearranging due to spring break, a couple of days in Seattle, and the daughter’s cheer comp in Vancouver, BC.
Listed below are my workouts from my awesome coach, Daryl.
Monday, April 1st – REST –
In Seattle with my daughter for a couple of days!! Took the time to enjoy the sights and just be with her.
Tuesday, April 2nd – REST –
2nd day in Seattle — so much fun!
Wednesday, April 3rd – SWIM (and a ride with the TRI group) –
45:00 – PACE CHANGE 200s: 200 easy WU. +++ 4×200 Steady on 10s rest 3×200 Mod-hard on 10s rest 2×200 Fast on 10s rest 200 Max +++ Cool Down.
(Oops. Totally missed the warm up 200. And, I was so happy to have finished the “workout” in under 45 min, but OH NO! 200 short! DANG! Splits: 4:06-4:13-4:15-4:22 4:17-4:14-4:16 4:01-3:58 3:47. Also met with the TRI group tonight for two loops around Lake Samish. I went a little farther as I turned back to see that others were finishing too. 15.1 miles total.)
Thursday, April 4th – RUN/BIKE/RUN –
20:00 – 10 min easy, 10 min steady.
1:00:00 – 5x10min continuous, as lap 1 easy, lap 2 and 3 steady, lap 4 and 5 sitting at the top of your mod hard zone, 10min easy.
10:00 -5min steady, 5min CD.
(Great run/bike/run – although I had to cut the bike short by 15 minutes to get daughter to cheer practice. You might also notice my friend, Flat Stanley. He came for a visit this past week!!)
Friday, April 5th – LONG BIKE/RUN –
3:00:00 – 60min easy, 90min steady, 30min tempo.
30:00 – Run off the bike for 30 minutes Easy and relaxed.
(Sufferfest on the trainer for 3 solid hours. Worked on consuming 3 bottles of electrolytes and gu every hour. Legs felt a little mushy after pushing tempo last 30 min on bike, but went easy and didn’t pay attention to pace, just went by feel. Ran 3.7 miles for an average pace of 8:06.)
Saturday, April 6th – SWIM
1:00:00 – 4×300, 4×200, 4×100 – each on 10s rest – seek to get quicker within each group of 4 and across the entire workout. CD if time left. Pull the 4×100 with paddles/pb. Focus on high elbow, anchoring and holding the water. Pull past the anchored hand.
(Beautiful run along the Vancouver Sea Wall. Ran just a tad over time for 11.5 miles. Average pace of 8:16.)
Overall Training Hours completed for week Fourteen: 9 hours 01 minutes
18.98 miles of running
82.6 miles of biking (estimate)
2.67 miles of swimming
Monday, April 8th – SWIM –
45:00 – 6×50 easy on 10s rest 4×75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest +++ 4×400 on no more than 15s rest Goal is to Descend the set paddles/pb last 2×400. +++ Cool Down
(This took me 50 min. And! Those paddles are a killer!! WHEW!)
Tuesday, April 9th – RUN/BIKE/RUN –
20:00 – Build easy to steady, then directly into the bike ride.
1:00:00 – 10min easy, 3×12/3 minutes continuous as 12 minutes Steady then 3 minutes Mod-hard, 5min easy.
10:00 – Easy run off the bike.
(Great session! First 20 minutes – ran 2.4 miles for an average pace of 8:20. Great trainer session. Followed by 1.2 miles on 2nd run for an average pace of 8:20.)
Wednesday, April 10th – TRI GROUP RIDE –
Coach had planned 1:30:00 brick of ride/run/ride/run/ride/run – but I didn’t get to this. 3x[20min bike, 10min run] nonstop. First round easy, 2nd steady, 3rd top of steady.
(Instead, I rode twice around Lake Samish with the TRI group and up Summerland hill. Total mileage was 13.4 in 54 minutes.)
Thursday, April 11th – SWIM –
45:00 – CSS 12 x 100s: 4×100 WU, 12×100 at CSS pace with 10sec recovery, 4×100 CD.
(2000 yards in 45 min — woot! Although, I will say that 10 sec rest felt like not enough. My splits: WU: 1:59, 2:41 (had to adjust goggles), 2:07, 2:13 12×100 at CSS: 1:59, 1:58, 1:58, 1:59, 1:59, 2:00, 2.00, 2:01, 2:00, 2:02, 2:00, 1:56 CD: used pull buoy. Did continuous and slow 2:04, 2:03, 2:04, 2:03)
Friday, April 12th – LONG RUN –
1:30:00 – 3×25 minutes on 5 min recovery – start by targeting Steady with Easy recoveries; progress to Mod-hard with Steady recoveries. Build into the first 25min segment easy to steady.
(11.9 miles in 1:33:51 for an average pace of 7:54.)
Saturday, April 13th – SWIM, then added RUN with TRI group
30:00 – 6×200 on 20s rest, paddles/pull buoy as 150 easy, 50 tempo.
(1400 yards total as I did a couple extra for cool down in the time I had left. Time left? Whoa!!! New concept — I like it!! As for the run, this morning I coached the TRI group. We met at Arne Hanna and braved the mix of snow and rain. We worked on some drills after a 10 min warm-up and then ran an out and back. 3.7 miles total.)
Sunday, April 14th – BIKE/RUN/BIKE/RUN/BIKE/RUN –
(Since I missed this awesome workout earlier in the week, I wrote to my coach and asked if I could include it with today’s long bike/run. 50 min ride with 10 min run x 3. He thought it was a great idea – so that’s what I did. I ended up about 30 min short on the week, but overall, it was a great training session and I could really feel the burn in my legs. I aimed to get faster with each run, even on tired legs and that’s what I did! Very happy with that. I also included a 10 min HARD interval in each 50 min ride session to simulate climbing. Quads were on FIRE!! First triple of the year!!)
Overall Training Hours completed for week Fifteen: 9 hours 35 minutes
As promised in previous posts, I was earning badges as part of a challenge from FurtherFasterForever. The challenge went from March 1st to March 17th. Of course, you all know I love me a good challenge! And, the fact that I could post pictures too … sign me up!
I quickly started adding badges, but some had to be carefully thought out and planned ahead. There were some badges I wanted to get, but either couldn’t because I didn’t want to compromise my Ironman Training, or they just didn’t fit with my schedule.
Here are a few of the badges I earned:
These first four badges were super easy!! I was already part of the F3 community via their website (really cool — YOU should totally check it out!), and I was already following them on Twitter and Instagram, and of course, I liked them on Facebook! Four badges right away — just like that! POW!
Another easy one, was the marketing badge! I had already bought myself a pink F3 shirt, but decided to buy a teal one for my friend Judy! BAM — another badge, just like that! We wore ours to the track and earned another badge for doing a track workout.
A couple of badges had to be carefully planned out! Like the Pi badge — running 3.14 miles on 3/14!! And, the Patriot badge — wearing Red, White, and Blue on March 10th. This also happened to be Daylight Savings, AND there was a badge for that as well! All I had to do was work out between 2 am and 3 am. I might have borrowed my daughter’s sparkly blue cheer spankies and her cheer bow for the sake of the picture of course. 😉
Oh — and if you can see behind me — I dug out some Red/White/Blue trinkets.
A few unexpected badges came when I decided to run a half marathon at the last-minute. Not only did I earn the 13.1 badge, but I earned the Podium Badge as I placed 1st in my AG, and I set a new PR for my half marathon time! WOOT. Talk about a true FurtherFasterForever moment! Oh, and did I mention the brutal winds for this race?! Well, that crappy weather earned me another badge!
One of my favorite days for training and earning some badges came when I rode 50 miles with my friend Lora! I got an unexpected flat 30 minutes into our ride and I couldn’t have been happier — because, you guessed it — there was a badge for fixing a flat! WOOT. My lucky day. I changed my flat in a jiffy, but it was the whole putting the rear tire back on my bike and chain that gave me a little heartache. Overall, it was a beautiful day and I collected several badges.
As the end the challenge approached, I found myself in Portland with my daughter and her cheer team. I took full advantage of this opportunity to collect some final badges! There was the Vagabond badge — working out more than 100 miles from home. There was also the Irish Jig badge, showing your Irish pride on 3/17. AND, my toughest badge of all, running 10 miles in a hot and stuffy hotel gym for the RunEMZ badge.
I collected several other badges, for a total of 46. This number included 4 double point badges and 2 triple point badges.
I wasn’t entirely sure how I would stack up against the other F3 athletes, but low and behold:
Hooray for week 13 and workouts being back on track. Even though this was technically my recovery week, I made quality time for all my planned workouts. This week also marked week ONE of the TRI group I am helping to coach! For the next 13 weeks, I will be working with athletes and other coaches in our community, gearing up for the Lake Padden Triathlon at the end of June. We meet on Wednesday nights and Saturday mornings. Learn more about the program here!
Listed below are my workouts from my awesome coach, Daryl.
Monday, March 25th – SWIM –
30:00 – 8×150 first 2 easy WU, then 100 easy, 50 fast. All 20s rest. CD if time remains.
(1300 yards total tonight. Felt sluggish and sloppy. Splits for my 150’s:: 3:02, 3:10, 2:57, 3:03, 3:05, 3:08, 3:10, 3:09. Totally bummed I got slower and not faster as the sets progressed.)
Tuesday, March 26th – RUN/BIKE/RUN –
15:00 – This run should end immediately prior to starting the Interval Bike. Start at an Easy effort and have the last 5 minutes be Steady effort. Do not go any faster, it is going to be a solid session of training!
1:00:00 – 15min WU, 6x[5min descending bottom of tempo zone to threshold, 1min recovery], CD.
15:00 – 10min tempo, 5min CD.
(First run – started at 8:30 pace and went faster from there. Ended up with 1.86 miles in 15 minutes for an average pace of 8:04. Bike – GREAT tempo set! I increased effort each 5 min block, pushing the big ring. Last 5 min was brutal, and most was out of my seat. Second run – hit 2 miles in 15 minutes for an average pace of 7:30. Excited to end faster than I started, especially after that brutal big ring set!)
Wednesday, March 27th – SWIM –
30:00 – 12×100 on 15s rest. Perform as 4x[easy, steady, tempo]. CD if any remaining time.
(Quick swim with Jeanette after TRI group tonight. Used the pull buoy as I tend to cramp up if I ride or run before my swim. Finished 1300 yards tonight. PS — I rode an additional 6.7 miles with the TRI group tonight.)
Thursday, March 28th – BIKE/RUN –
1:00:00 – 15min WU, then 2x[10min steady, 5min easy].
15:00 -Run off the bike for 15 minutes Easy and relaxed.
(Solid ride outdoors with hills! A quick run to follow – Didn’t use my watch to gauge pace, but used my iphone app. Finished with 2.10 miles in 15 minutes for an average pace of 7:24.)
Friday, March 29th – LONG RUN –
1:00:00 – 30min easy to steady, 20min tempo, 10min CD.
(Awesome run with Meghan along Bellingham waterfront today! I only had an hour today and she had even less, but she agreed to go my pace – which was so pedestrian for her. I finished 7.4 miles for an 8:06 average pace.)
Saturday, March 30th – REST
(Today was a rest day on my schedule, but I had TRI group. So, an easy slow run and some swimming was what I did on my rest day. Only went a couple of miles, talked about running form, particularly the hands and shoulders and then at the pool, we worked on drills, coached by Erica. I can always use practice at swimming!)
Sunday, March 31st – LONG BIKE/RUN –
1:30:00 – 2sets of [15min easy, 30min steady IM pace].
30:00 – Run Steady effort off the bike – insert 1 minute walking in each 9 minute block.
(Out to Birch Bay and back with Jeanette. Left her at the end and went down Vista and back up again for some hill practice. Legs felt good. Run – kept cadence high and feet light. Felt good! Such a gorgeous day! 3.9 miles for an average pace of 7:42.)
Overall Training Hours completed for week Thirteen: 8 hours 26 minutes
This was not my best week. I’d post my Daily Mile graph — but quite honestly, there is nothing much to look at this week. Seriously.
In fact – it was an outright crappy week for training. I only managed to get 5 workouts in and I was several hours shy on my training. This may not seem like a big deal to most people, but to me, it’s a HUGE deal.
My coach, Daryl, had planned another 10 hour week for me – but, as you will soon see — I fell short. Way short.
Monday, March 18th – SWIM –
30:00 – 2x[300, 200, 100], all on 20s rest, descending easy to tempo across each set.
(First mistake of the week was missing this swim. I got home from work and decided to forgo the swim to possibly get it in later in the week. I mean, after all, it was just 30 minutes right? uh … dumb move! Lesson learned and duly noted for upcoming weeks ahead.)
Tuesday, March 19th – BIKE/RUN –
1:00:00 – 15min WU, 2x15min big gear tempo climbs as 12min sitting up, then 3min aero. Focus on a strong rhythm and resistance to simulate the climb at Mt Rainier Du. 10min easy spin between. Mt Rainier has a long climb, then a mile false flat at the top before the descent. If you can stay focused and on top of the gear until you hit the descent, you will make good time.
30:00 – Steady effort run with 4-5x10sec hill sprints, walk back recoveries. Focus on quick hands an feet, lifting the knees aggressively, not pushing off. If on treadmill, run hills at 6-8% grade and step off the treadmill for 20sec for recoveries.
(Great trainer ride tonight followed by an outdoor run with 5 hill sprints. It was so nice to run outside at dusk! Finished 3.6 miles in 30 minutes for an 8:20 pace.)
Wednesday, March 20th – SWIM –
1:00:00 – 10×300 on 30s rest. Odds are steady, evens are 100 easy, 50 tempo, 100 steady, 50 fast. Pull last half of the set.
(Took me 1:07:15 to cover 3000 yards. My furthest yet and BEST accomplishment ALL WEEK. For the record – this was a tough workout!! Here were my splits: 6:18; 6:20; 6:21; 6:32; 6:32 6:02; 6:07; 6:04; 6:14; 6:02)
Thursday, March 21st – RUN/BIKE/RUN –
15:00 – Easy run before the bike.
1:00:00 – Aerobic Ride Ride aerobically inserting 1 or 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone.
15:00 – Run off the bike for 15 minutes Easy and relaxed.
***Insert CRABBY FACE HERE!***
(This is where my week really went to hell. For starters — this ended up being an 18 hour work day. Yep – you read that right. I started work at 7 am and didn’t leave until Friday, March 22nd at a little after 1 am. OUCH. Crabby, headache, irritation ensued. Had I known ahead of time I’d be in for such a long work day, I would have gotten up at 4 am to do this workout. However, last night’s swim workout had me done by 10 pm and home by 10:30. This work thing is clearly getting in my way.)
Friday, March 22nd – LONG RUN –
1:30:00 – Poker Pacing:: Figure out the effort that you want to average (works best if it is a steady effort). Split your session into thirds: (a) under; (b) then at; then (c) slightly over your goal effort. Track pace, or power, across the workout. What you are looking for is the ability to lift pace/power in the final third when effort/HR is lifted. If you find that you are not able to lift pace/power when you lift HR then start with a lower effort benchmark next time.
***Insert Crabby Face with intense headache here***
(Fridays are the start to my weekend! Not today though — Back to work I went at 8 am. I even went in running attire in hopes that since I was dressed to run, I’d be ready to hit the pavement by 11 am , done by about 1 pm, and to my massage appointment by 2 pm. That would give me 3 solid hours of report writing ….. yeah, whatever. THAT didn’t happen. What DID happen was working straight through until 2 pm. After my massage, I went back to work and ended up staying until just after 6 pm. By the time I got home, I had the headache to beat all headaches and ibuprofen and excedrin were not touching it. Fine. Just fine. I sent my crabby ass to bed.)
Saturday, March 23rd – SWIM
30:00 – 8x[100 steady (10s), 50 tempo (20s)]
(Fitter and Faster Swim Clinic with Peter Vanderkaay and Ashley Twichell. I spent the morning volunteering for this event and was asked to pick them up from their hotel. Heck yeah! They were both so nice! I really enjoyed talking with them about their passion for swimming. The clinic was 3 hours and we spent about 2 hours in the water. We worked on several drills to improve swim technique and Ashley helped the triathletes with skills for open water swimming, while Peter worked with the Masters group. Overall, a very fun event!! Highly recommend! …. do you like how I’m now on a first name basis with them? heehee! 😉 )
Sunday, March 24th – LONG BIKE/RUN –
3:00:00 – Approach – The most important tip for your long rides (and all workouts) is to finish strong. Use prior planning to limit the breaks/stops that you have on the ride. Intensity – Rolling rides are great for “natural fartlek” training where you ride the rollers with a moderate increase in effort (shifting from Steady to Mod-hard). Remember not to ride above your Mod-hard intensity zone. Aim to complete about half of your roller riding on the aerobars as this is an excellent way to build specific strength for timetrialing. Aim for 65% of the total ride duration to be in your Steady zone.
30:00 – Run off the bike for 30 minutes Easy and relaxed.
(LONG BIKE – No Run. Yep — my first non brick session. Why? Well – I just wanted to done for the day. Crabby much? Not so much anymore. This was the perfect way to end my not so stellar training week. Roxie and I rode 56.64 miles in 3:35:00. We managed to hit about every hill in the county and worked on cadence. We played with tempo and managed to get some easy spinning in between. Thank you Roxie! xo)
Overall Training Hours completed for Week Twelve: NOT ENOUGH (6:42:15)
3.6 miles of running – ACK!! This is an all time LOW!
This week was a big week coming off my recovery week (Week 10) and I had to do some major shifting of workouts since I knew I was leaving for Portland on Friday and not coming home until very late Sunday night or early Monday morning.
Here is the plan my coach, Daryl, served up, plus a little extra I added just because for the BADGES!
Monday, March 11th – SWIM –
45:00 – 20×100 on 10s, easy efforts with good form, last 50 of even 100s tempo effort.
(took me 46 minutes. This was a toughie!)
Tuesday, March 12th – BIKE/RUN –
1:00:00 – 15min WU, then 10x[3min tempo, 1min easy], CD.
30:00 – Steady effort run with 3-5x10sec hill sprints, walk back recoveries. Focus on quick hands and feet, lifting the knees aggressively, not pushing off. If on treadmill, run hills at 6-8% grade and step off the treadmill for 20sec for recoveries.
(For the run – I did 5 x 10 sec hill sprints at 7% incline (7:30 pace), focusing on high knees. 3.6 miles for an average pace of 8:20.)
30:00 – 8x broken 150s as [75, 50, 25 with 5s rest between], 15sec rest between each 150. Aim to build towards tempo effort across the set.
(Call me crazy, but I took the day off work to get this in. Plus, I just really wanted a day to myself. Three hours on the trainer was a toughie, but I knocked it out. Then I ran 3.5 miles in 30 minutes for an average pace of 8:34. Added the swim in the evening since I was heading to Portland for the weekend. Ended up with 1300 yards because I finished the 1200 in 27 minutes. Felt great about that!)
Thursday, March 14th – BIKE/RUN –
1:00:00 – Aerobic Ride – Ride aerobically inserting 1 or 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone.
30:00 – Run off the bike for 30 minutes Easy and relaxed.
Hey – nice veins popping out of my temples. Whoa!
(3.5 miles – 8:34 pace. PS – had to stop and take a picture at mile 3.14 because today was 3/14. And – it’s for a BADGE!)
Friday, March 15th – SWIM plus a track RUN –
45:00 – 10×200 on 20s, odds easy/steady, evens CSS pace.
(I met my friend Judy at Arne Hanna for a swim, then a track run. I didn’t have a run planned at all today, but I’ve been working on acquiring these badges from FurtherFasterForever and a track run will earn me another. More on that soon! I finished the swim set in 49 minutes. My CSS pace was slower today. Bummer. Easy track run for fun – 3.4 miles total. 9:30 pace.)
Saturday, March 16th – LONG RUN –
1:30:00 – 1.5 hours continuous at the bottom of your Steady pace zone
(The ultimate sweatfest. THINK BIKRAM meets the TREADMILL. I decided to do the treadmill at the hotel to earn another badge. What badge? The F3RunEMZ badge – named after this stellar runner! 10 miles on the treadmill. I can do that on a treadmill – no problem! Especially in 90 minutes. Well, let me tell you – I barely eeked this puppy out. For starters, it was freakin HOT in the exercise room. WHAT? I looked at the temp gauge – 74 degrees!! HOLY HELL. I tried to turn it down, to no avail. The controls were locked. No problem – I’ll call the front desk. Pause the machine ….. NOOOOOOooooo! I ended my workout. OMgoodnessNO! Ugh. This happened a few times actually. I think I was delirious from the heat. Maintenance was not available and one gal, who didn’t speak English couldn’t change it either. I was stuck with 74 degrees. Thankfully, my friend Meghan, not this Meghan, but Meghan who pronounces her name Mee-ghan, not May-ghan, was right there with me for the 10 miles of madness. And, she wasn’t even earning badges. What a nice friend!! Check out her fashionista blog HERE! Anywho – ran 10.22 broken up miles on the mill in 1:31:18 for an average pace of 8:56 … um, otherwise known as slow. Oh well.)
We did manage to clean up after our Bikram style run!
Sunday, March 17th – ST Paddy’s Day RUN just because –
(Nothing on the schedule because I finished all my workouts, however, I could not let a run go by wearing my green! Along the water front in Portland no less. Great run with Meghan, pronounced Mee-ghan! AWESOME! 3.7 miles.)
Overall Training Hours completed for Week Eleven: 11 hours 15 minutes