Dam Tri: Damn Right!

Background: When I lived in Colorado, I did two Sprint Triathlons- both of which were in the pool, and on mountain bikes. Biking is NOT my thing: never has been, never will be. For some reason, when I get on a bike I am very aware of my breathing. I am getting better at the riding part, but on the downhills, I go into 'granny mode' and am very, very cautious.

That being said, last fall I broke down and bought a road bike for two reasons: 1) to give myself cross-training options b/c my knee and hip were making running difficult and 2) so I could enjoy workouts with two of my good friend who bike and also do triathlons.

I knew the swimming portion would not be tough for me, but did buy a wetsuit, which I wore only one time before the race. I got in 4 swims before the race, the longest of which was 1 mile, so I knew I could handle the distance for the race.

Race distances: swim 1/4 M (17 pool lengths) bike 11.3 M, run 3.1 M.

I rode to the race (2 hours away in beautiful western PA~) with my two friends and one friend's husband. We had to get up very early (4:20 am) and had a pleasant, easy drive up to the race. We hooked up with another car with 4 women (some of whom I had met previously) and all made it in plenty of time. We got there, got our packets and moved our stuff into the transition area.

Now, here is where I have to point out that triathlons are 'A WHOLE THING'. Seriously-- the bike, the wetsuit the staging area, goggles, flip flops and when to take them off- using Pam spray to help get one's wetsuit on. Really? Really. Despite the intimidation factor, I was pretty calm as we listened to the race director's instructions. This race had an Olympic Distance as well as Sprint distance event.

We did our finally potty stops, and made our way down to the lake. They had everyone going off in waves, and our wave (brown bathing caps- we joked that the over-40-Sprint- ladies must not matter much), went off a full hour after the first swimmers. It was a pleasant, if not hot, wait. The temps were climbing at this point, and I was happy to get into the water.

My wetsuit was very tight at the top, and I knew it was going to be a mind-over-matter thing during the swim. Once the race got started, I was regretting the wetsuit choice, because I never really got into a rhythm during the swim. Again, experience would help here. Needless to say, it was quick, and I had no idea about my time at this point, but started my watch as soon as I got out of the water.

The transition from the swim to the bike was up a hill, and about a 1/4 mile total distance. But, as A pointed out, 'it is the same for everyone'. I got through the transition w/out getting pebbles in my socks, and headed out on the bike.

The bike part for me was really hard. I didn't have a bike computer, so was going on time to see how far I had gone. I also failed to glance at my watch when I started the bike, so did not have an exact time for when I started the bike. I figured it would take my between 42-45 minutes for the bike. (ended up 44, so I was close here). My chain fell off at one point on a hill, and I was passed by two of the girls in our group, along with 3-4 other people, which really sucked from a mental standpoint. The scenery was really pretty, and there were some nice downhills, but I was really, really happy to see the 1M to go sign on the bike.

Now, A and I had done 4-5 bike/run workouts, which prepared me for how my legs would feel (thank goodness!) when I started the run. Since I did not have clip-in shoes, my transition from the bike to run was less than a minute, and I headed out. By now it was getting really hot (low 80s) and I was hoping to pass as many people as possible during the run.

Again, I wished I had some sort of mileage marker (Garmin would have been nice) b/c the first mile was pretty much all up hill. Then we went into the woods, and out into an open field. I could see 4 of the girls in our age group in this field, and wanted to catch as many of the ladies in my age group as possible during the run. There was a turn-around point in the field that I thought was the half-way point of the run. I passed a lot of people here, and was starting to hit my stride (pun intended). We went back into the woods and hit the 2M marker. By this time I had passed two of the women in our age group I knew, and was trying to get the other two. I passed a few more people in the last mile, and found myself directly behind A during the last half mile. She ended up getting 3rd in our AG and I was literally 1 second behind her in 4th place.

Run time was 25:13, and I definitely could have pushed that a bit. Overall race time was 1:22:37.

My other friend had a great race and finished 1st in the 35-39 AG, and I think had one of her best times ever. (hard to gauge a PR in a Tri b/c of transition distances, and bike distances).

After the race we 'bathed' in the lake, changed, and had a great picnic under the trees. A's family had come up to watch/hang out and it was super-fun and relaxing.

I am hoping to do one more Sprint Triathlon this summer (depends on DH and a work wedding), but do not see myself getting into the 3-4 races a summer mode. I simply do not enjoy the bike riding, but am willing to ride once a week for some XT and to hang with my friends.

The overall good news? My knee did not bother my during or after the race. YIPPEE!!

Next up: Firecracker 5k this Saturday.
Goal: sub 22:30. I don't know if I have that in me or not. Just happy to be running this race again b/c last year I couldn't due to my hip injury.

Cheers-

Boot Camp Kicked my Booty

So... I am SO SORE! Not from our little 'brick' workout on Thursday, nor from the 6M at 8:47 I ran on Friday. Nope. Boot camp-- looks like someone has NOT been doing strength training!

I was supposed to ride 20M or so with some friends and friends of friends Saturday morning, but it was rainy, so I ended up going to Boot Camp at the Rec Center with A. I was sweating like a maniac, and was already sore last night. This morning I went for a little 2M walk just to loosen things up a bit. We'll see how it feels later today and tomorrow.

Since I am not training for anything running-wise, I think I need to incorporate some XT and yoga into my routine over the next few months.

We have boys' piano recital today, then T has a game tonight at 6pm an hour away. Good times.

With a little help from my friend....

A good friend of mine has been great about getting me on my bike, and I am trying to embrace it. For some reason, when I get on a bike, I am very aware of my breathing... sort of like running uphill, but times ten. I guess I will get used to it. It has been nice having someone to ride with; just the nudge I've needed.

Yesterday we rode 10 miles, then ran 3. In my mind, since this was a workout of over an hour, it would be at an easy pace. The bike was fine-- I am super-wimpy when it comes to downhills. I don't quite feel secure on those skinny wheels yet!

Now, here is where it got interesting: we started the run, and my friend started at a pretty brisk pace. I had my Garmin on, and looked down, and we were running in the low 8's. I told her this, and said it was a bit fast, and she replied "I want to run as hard as I can as long as I can". Keep in mind this woman has run a half- marathon and completed an Olympic distance Tri, so she knows about pacing. I took her up on it, and ended up running 8:13 pace for the 3M we were running.

What is interesting to me about this is that since my sh*tband has entered the picture in the past 3 years, I am afraid to run fast and to push myself. I have been held hostage by the mindset that today's run has to fit into a bigger picture of my week, how it might affect my knees/hips and what paces I might run on other days. I realized I have been selling myself short by not pushing myself in my runs.

Now of course this is all within the framework of time periods when I am not following a set training plan, AND running low weekly mileage. Obviously if I was training for a marathon and running 40-50 mpw I can't go out and run 3M one day and then 5M the next day at MP. But- that is exactly what I did yesterday and today. Today I ran by FEEL, and ran 8:47 pace for 6M. Yes, I was pushing myself, but nothing hurt. It helps immensely that the trail I was on has slight incline on the way up, and thus nice little downhill on the way back.

I have gotten so used to looking at my Garmin, and when running too 'fast' backing off. I am going to run at least 1 run a week without my Garmin- maybe a watch, maybe nothing. I'm not saying all my runs are going to be sub 9-minute paces, nor should they. But I am going to try and get over the fear of pushing it on my GA runs.

So THANKS to my friend for opening my eyes to the possibility of really pushing myself without a set time goal or mileage goal. We'll see if I can embrace it....

Happy Friday!

On Tryouts and Training

So... it has been a LONG time since I've posted here.

Running summary: ran a 1:42-something at Philly last fall, which made me happy, and qualified me for NYC Marathon for 2010. I am not going to run NYC b/c we are taking the boys to Disney, but it is always good to hit a goal. My half marathon ultimate goal is still to run under 1:40, and I hope to do that this fall.

I was in a car accident in Mid-December, which kept my running mileage down this winter. Trained so-so to hit a 1:45 at Pittsburgh half last weekend, but made a game-day decision to adjust pace due to the weather (hot and rainy). I considered at one point taking a DNF (which I have never done), but hung in there and had a nice run. A nice run, but not a nice race.

ON TRYOUTS AND TRAINING:
Last night my DS#1 threw up at a school event, and the first thing that came to my mind was "oh nooooo... he has hockey tryouts on Saturday". (great Mom that I am) But it got me thinking. DS#1 SHOULD be on the top team in his organization in his age group this year; he has experience, plays his position very well, and is technically sound. Not the greatest player on the team, but contributes . He shows up, works hard, and is coachable. He has worked hard during the off season at his power skating classes, and with his skating coach. (yes, he is 10, and we are crazy, but he LOVES hockey like I LOVE running) So, what happens if he is sick at tryouts?

In my mind, he deserves to be on the top team, but if he doesn't perform at tryouts (for whatever reason) he might not make the team. A whole season of hockey can come down to 2 hrs on the ice. (now I am being a bit dramatic here b/c he is feeling better, and the 2nd tryout hour is next Thursday). But it got me to thinking about training and race day for runners.

One can train perfectly for a race, and, due to race-day weather, illness, whatever, not hit one's goal. Heck- the elites can even hit their goal paces and not win.

And, then there are days when you line up for a race you really didn't train that hard for (granted this rarely happens in marathons), and the pixie dust hits and maybe you end up surprising yourself with a new PR, or AG award. I guess what I'm trying to say is we have to remember no one deserves a PR or BQ because one trained for it and hit the paces in training. It is what you do on race day that gets those magic numbers. There is a difference between training and racing, and come race day we have to put our mental game into play.

Weak mental game = weak performance.

Sure, there are reasons: it was hot, humid, windy, raining; I was sick, I had my period, I didn't sleep/eat/hydrate well beforehand.

But it is how we respond on race day to the heat, humidity, wind, rain, cramps, nutritional issues, etc. that shows what we are made of. Sometimes the wisest course IS to back off, and save yourself for another day. Some days the best course of action is to push through it and gut it out. Only we know our bodies and true goals; we all have to answer to our inner coach at the end of the day.

The time I had last Sunday: 1:50:xx for a half marathon is 10 minutes (and runners know this is a big deal) off my PR set only 18 months ago. Yet, I was pleased b/c I made the right decision at mile 2: back off the pace, run a smart run, and save your goal time for another day. Granted, I did not train particularly hard or well for this race, so my expectations were not high. But at the end of the day, I was happy with my choices that day. Had it not been hot, humid, and raining, who knows what might have happened?

One of my favorite quotes from Teddy Roosevelt is:

DO WHAT YOU CAN, WITH WHAT YOU HAVE, WHERE YOU ARE.

Great advice, and it is what I will tell my son tomorrow, and myself on my next race day.

Cheers-

UGH.

Ok, so I really sucked out there today. I'll cut to the chase- watch time: 1:44:48. Thing is, I started out halfway in between the 1:40 and 1:45 pace groups, and the first mile was 7:35. Next two were 7:45 and 7:48, but I never really got into a groove.

I could list all my excuses: my hip started hurting around mile 7, I didn't sleep well last night, blah, blah, blah, but the truth is- I didn't have it today. I have fallen into a BAD habit of starting out too fast in races, and I end up with a crappy time, but more importantly, have a crappy time during the race. I feel pretty sure if I would have stayed back with the 1:45 group the first 5M or so that I would have enjoyed myself MUCH more.

Now-- here is where the numbers thing comes into play. Last year I ran a fast, flat 1/2 marathon in 1:40:12, and the past two years before that, did the same race in 1:40:48 and 1:41xx. Now granted, I was not coming off an injury those past years, and the course was much faster. So-- would I be that much happier with 2 minutes faster? 120 seconds = happiness? YEP.

Am I THAT out of shape that my training (previous post) doesn't predict what I should run? Or, am I that lazy/lame/gutless to go out there and get it done? I had miles today that were slower than miles on LR, and felt MUCH harder. UGH.

So... where does this leave me? Besides pissed off and doubting myself? Well, I AM going to still run the Philly Half Marathon, and cheer on my friends from RWOL, but after that I am going to take a break from training. I ran for 19 years and had many successes and built up my confidence, but the past year I have had nothing but injuries and crappy races. Something needs to change b/c I work too hard through too much pain to feel this sh*tty during races.

Tomorrow is another day....

Feeling the Same Way All Over Again...

... ok, so maybe not exactly the same way all over again, but it is a great Norah Jones tune, and sort of indicative of how I feel the week before a fall 1/2 marathon.

Running: had been going very well! After spending July, August, and September getting my hip stronger and so it doesn't hurt with each step (seriously), I FINALLY feel like my old (running) self again. I am not sure if it was the strength training, the stretching, sports massage or chiropractor adjustments, but whatever it was, it worked!

I actually have two fall 1/2 marathons: one on 11/1, and the Philly 1/2 on 11/22. My plan was to try and run a 1:42 or better this coming weekend, and shoot for 1:40 at Philly. I have been running my LR faster, and feeling good doing so, but have only been running 3x a week.

BUT, I have been doing 8-10M/week on the elliptical with another 4-8 miles a week walking hills at a decent pace. That combined with the upper body/core work I have been doing is leaving me cautiously optimistic that I can achieve both of these goals.

I went back to look at the training the 5 weeks prior to the half marathons I did last year and in 2007: both of which I ran in under 1:41.

# weeks out 2 3 4 5
2009
LR/pace 9/8:59 14/9:10 10.5/8:56 10/8:48
mpw 19 26 20 15
speedwork 2M@7:30 2M@7:30 2M@7:32 2M@7:48
elliptical elliptical

2008-result 1:40:12
LR/pace 14@9:25 7 @ 8:48 12@9:06 12@9:03
*tempo
mpw 26 10 31 30
speed 4M@7:28 800s at 6:58 4M@7:28

note: hurt quad in week 4-- did a lot of XT the weeks before the race

2007- result 1:40:45
LR/pace 10@8:30 14@9:15 12@9:30 12@9:30
*7M@hmp
mpw 22 17 28 26
speed 7M@7:49 10K@ 7:31 3 x 1M @ 7:19


so-- I'm not really sure what this tells me. In 2008 I was dealing with a sore quad muscle the 2-3 weeks before the race, and did a lot of XT the two weeks prior to the race. Race day everything went great, and due to a tactical error (thinking I needed 7:40 pace instead of 7:38) I did not go sub 1:40.

2007: just trained for this fall 1/2 marathon. Obviously did more speedwork, but LR were at slower paces. More of a Pfitz-style approach.

THIS YEAR???

Digging up these #s actually has me feeling better about my two goals. If I run well this upcoming week, and have a good recovery, I can still get in two more solid LR before Philly. As always, race-day weather will also affect how hard I push it this coming week. As they always say, it IS only a number, right?

TTFN!

On the Road Again....

So I have been slowly building up to running 3x a week, with the August goal of getting 3-4 runs a week in and getting mileage up to 20-25 mpw. Last week I ran 5,5 and 6 and find that the hip does not like paces faster than 8:30 min/mile, which I only know from wearing my Garmin. It was super humid for yesterday's run, so keeping an easy pace was... well easy.

I have two more Training sessions, and the past two weeks added a third day of 30 minutes lifting on my own. I do think this will help my physique as well as my metabolism. My last Training session is next Monday the 17th, then I will take two weeks off while boys are in Penguins Hockey Camp and the week that school starts. Have been going to Training at 6 a.m. which, like many things in life, is a Blessing and a Curse.

I emailed the Philly Marathon folks and am in the process of officially downgrading my registration to the Half Marathon. There's always Pittsburgh....

Other than that, life is pretty good. It has been nice having these couple of weeks with no set schedule, but I am looking forward to getting back to a routine.

I will start scouting Half Marathon Training Plans next week...