Adirondack IronWoman

Week Four

2012-01-31T11:32:00.000-05:00

I have officially finished my first month of IMLP training. Woohoo!

Week four was heavy on the run, medium on the swimming, and light on the bike. (Only 3.5 paltry hours in the trainer.)

Swimming went okay. I did 6K, the most swimming I've done in a while. (Shut up.) I could REALLY feel it in my arms during the second session, which was PAINFUL.

Biking was nearly nonexistent. However, my next race IS a half-marathon and my coach feels bad giving me too much trainer time. I DID have a long, tough, interval session on Wednesday that fried my legs. I actually couldn't finish the intervals and had to end with an Oly effort ride.

Running has been AWESOME. I finished up the week with a 10 mile treadmill run with only :20 seconds/mile pace slower than goal race pace.

So, another good week of training under the belt. Woohoo!

Ugh

2012-01-27T15:17:00.004-05:00

Ugh...I know, I know. I really DO want to document my journey to Ironman Lake Placid. And yet another two weeks have gone by.

I had my first recovery week of the season, which included my first Tim massage of the year. Heaven! (Well, it hurt, but in a good way!)

My run has REALLY been coming along. I'm still not QUITE back to where I was pre-injury. Over a YEAR AGO. But still - my long runs, while on a treadmill, have been looking really good. I actually see the POSSIBILITY of a PR at CowTown next month.

I've set a couple more PRs in swimming as well, which is cool.

On the downside, my already-slow bike is really Teh Suck right now. As in "I'd better LIVE in the saddle after the half-marathon if I went to make the bike cut-off" suck. Coach had me do an Epic Bike Block last year that really brought me along, and I am now the proud owner of a LeMonde trainer, so I know it'll come. I just wish I was progressing on the bike as much as I was in the swim and run. I have the feeling that that's going to be the discipline I'm always going to have to fight tooth and nail to see any progress in.

So that's where I'm at. I have all of this week's training done aside from Sunday's hard ten miler.

On a lighter note, I'm about to stuff one of that cats in the carrier for their vet appointment, so here's a funny cat video for your Friday Film. Maru, the Japanese cat with a box obsession.

Friday Film #15

2012-01-13T09:00:00.003-05:00

This one's a no-brainer. Someone I follow on Twitter shared this video last night and I can tell I'm going to be obsessing about it for the next few weeks at least.

We Are Young ft. Janelle Monae

fun. | Myspace Video

It's bittersweet though - reminds me of that "The rest of your life ahead of you and anything is possible" feeling that you only have in your early twenties.

Week One. DONE.

2012-01-09T19:11:00.000-05:00

Well, week one of IMLP training is in the bank. Scary and reassuring at the same time.

Swim: Only 2500 yards thanks to the gym boiler breaking mid-week. Did replace the missed swim with an easy spin. Still have my speed but my endurance is a little iffy right now. All in all not bad for this point in the season.

Bike: 5 hours on the trainer. Four of those hours were HARD. One-legged drills, Out of the saddle repeats, and hard intervals. No Z2 base building like last year. Need to work it hard though. My HIM bike time last year was over four hours. (Embarrassing!)

Run: 21 miles. Went pretty well. All my outdoor runs are slow with a high heart rate thanks to having to wear trail runners with YakTrax. They literally weigh almost a pound EACH. Not to mention that I'm running through slush, ice, and snow. STILL better than the treadmill, although I wasn't able to avoid it for Sunday's 10-milers. THAT was mind-numbing.

Strength Training: Not much - 2 15-minute core sessions. Went well though.

Total: 10:05 hours.

So there you have it. Week one all put away to be brought out on Race Day. Onto Week Two!

Friday Film #14

2012-01-06T12:29:00.000-05:00

I haven't done a Friday Film in AGES, so here you go:

A Very Important Nerd PSA. LOL! (And yes, I'm a huge Big Bang Theory fan. BAZINGA!)

Raising Money

2012-01-05T15:49:00.001-05:00

Although Ironman is definitely its own reward, I wanted some extra good to come out of it. To that end, I am raising money for the local animal shelter, Tri-Lakes Humane Society.

They are a great group who work hard to take care of the unwanted and neglected animals in the area, but like many shelters are on a shoestring budget.

My goal is to raise $1406, or $10 per mile. Please donate at my Firstgiving page here.

After all, how can you NOT want to help these faces? (And yes, these are pictures of actual animals currently available for adoption in the shelter.)

Thanks in advance for your generosity. Let's make this happen!

Day One of Ironman Training

2012-01-02T18:39:00.001-05:00

Well, here we go. My training week starts on Mondays, so today was the start of IMLP training. Although the actual workout itself wasn't scary, it was scary because of what it's building up to.

The longest journey starts with a single step, or in this case, 1 hour of one-leg drills on the trainer followed by a 1.5 mile run. My first brick since the Lake George Tri on Labor Day.

When I looked outside and saw this,

I decided that I better add to my run clothing in "Transition."

I set up a stool to rest my right foot on:

And it was go time:

The actual session went well. My legs felt surprisingly fresh for not having run off the bike in MONTHS.

And with that, it's official. I am Ironman in Training. Let's do this!

2012

2012-01-01T08:52:00.003-05:00

2012. When I said I'd do IMLP 2012 after watching it in 2009, I never imagined it would get here that quickly. I know it's still almost seven months away, but just being in the same calendar year as Ironman is frightening indeed.

So, I spent a lot of October and November with very minimal training - I'm pretty sure my bike on its trainer literally gathered dust. December saw a bit of increase, but it's still been pretty low-key. Add that to taking most of the month off from work in an attempt to use up all my vacation time, and you have one hot-to-trot triathlete.

2011 was a rebuilding of my run fitness and my confidence as I came back from a disastrous 2010 season that consisted of 2 HIM DNFs and a season-ending injury forcing a DNS of my last race of the year. I didn't set any speed records this year, especially at the beginning, but by the end of the season I had completed my first HIM, set a PR at the Mini-Tri, and worked my way up from "Straggler" to "Back of the Pack." (And seriously, it is SO much nicer to have company out there. I was all alone for pretty much all of Tinman.)

2012 will be all about Ironman, obviously, but I am also hoping to set another Mini-Tri PR, finally breaking that elusive 1:20 barrier and maybe even set a HIM or Oly PR. (Which shouldn't be too hard since I've only done one of each.) I'm also looking forward to my marathon debut in October. Mohawk-Hudson was such a beautiful (and FAST) course I want to see the full 24.2 this time.

So, onward with the New Year we go. As people return to work from the holidays, my training ramps up, and the days lengthen I am coming out of my slumber.

Next Stop: PR attempt at CowTown.

Christmas Day Hike

2011-12-28T13:54:00.017-05:00

Yep, although I had a very rare complete rest day from Coach Karen, Dr. Z and I decided to go on a lovely hike up one of the smaller hills around here. After all, he needed to test out the new trekking poles I got him for Christmas. It was mid-20's with just a little bit of snow - perfect weather for playing outside!

At the trailhead

Dr. Z adjusts his new toys before setting off.

The beginning, easy, flat part of the trail.

And now starts the climbing. Was steeper and more technical than I was expecting given this hill's reputation.

The photo doesn't do justice to how STEEP this section was, which is why the rope was there. I opted to NOT go this way and bushwacked my way around.

This sign was up near the summit. Guess which way we had come from? Durr. No WONDER this wasn't the cakewalk it was supposed to be.

At the top. Not the best of views between the clouds and the fact that this was a small hill, but still pretty.

The very highest part of the hill. My feet always seem to get me there.

A well-earned cup of hot cocoa at the end of the day. A wonderful Christmas indeed.

Here's hoping that all of you had as lovely a holiday.

Cha-Cha-Changes

2011-12-23T12:58:00.002-05:00

Yes, after ignoring this blog for a month, I am playing with the template. Any suggestions or offers to professionally redesign are welcome.

Edit: Finally found a layout I'm happy with, although I'm still open to suggestions for improvement. Hope to start posting regularly again.

First 5K in Two Years

2011-11-24T11:50:00.007-05:00

Ouch. Ouch. Ouch. I haven't run that hard for that long in two years. I sounded like a dying asthmatic duck most of the time.

No pics since Dr. Z. was racing it as well, but here's what I like to call Working It: (Clicky for non-cutoff version.) Way off my old PR, but not a bad morning's work.

Happy Turkey Day Everyone!

Thanksgiving Friday Film on Wednesday

2011-11-23T08:10:00.000-05:00

It's a couple days early, but I wanted to share this week's Friday Film before the holiday weekend.

Shatner. Turkey Fryer. Genius.

Happy Thanksgiving Everyone!

Friday Film #13

2011-11-18T07:15:00.001-05:00

Lucky number thirteen...

Stephen Colbert's interview with Elijah Wood earlier this week. I LOVE how Stephen totally geeks out over The Hobbit and Lord of the Rings.

The Colbert Report

Mon - Thurs 11:30pm / 10:30c

Elijah Wood

www.colbertnation.com

Colbert Report Full Episodes

Political Humor & Satire Blog

Video Archive

Have a great weekend!

Last OWS of the Year

2011-11-15T14:20:00.005-05:00

(Obviously yet another delayed post since autumn weather starts at the beginning of September around here)

Well, the last triathlon of the year is finished and that means it's the changing of the guard, where trainers (turbos) are set up and pools re-entered after a summer of riding on the open road and swimming in the lake.

First up - the last swim of the year. It came surprisingly late this year. Just as we had an early spring, we had a late fall. It is about a week from Thanksgiving and we STILL don't have any snow on the ground, which is unheard of.

Anyway, Dr. Z. and I went for our last swim in the lake around mid-September. It was going to be a short one - the water was really cooled by Hurricane Katrina, but the air was warm. Although the water felt REALLY cold at first, I felt great once I got going. My fingers were a little cold, but that was about it. I was soon in my own little aquatic world, watching the trout swim under me. The air was still and the sun was warm and I just didn't want to get out, but after 30 minutes Dr. Z was on the shore waiting for me.

So, off came the wetsuit and I stopped to take pictures so that I don't forget the beauty I'm surrounded by everyday. This is my pool, people:

And for one last time, the wetsuits were hung on the front porch with care:

Mohawk-Hudson Half Marathon Race Report

2011-11-14T09:36:00.010-05:00

Yes it was over a month ago. Shut up.

ANYWAY, since there was no packet pick-up on race day (kind of dumb, but that's a rant for a different time), Dr. Z. and I headed down to Albany on Saturday afternoon. I wasn't in too much of a rush since judging by the website the expo was going to be really small (which it was). I basically got there just in time before pick-up ended.

Afterwards, it was dinner at P.F. Chang's, which I love way more than I should for a chain restaurant. Their lettuce wraps and Mongolian beef are like crack to me. This is a decision I would regret.

After dinner, it was time to tuck in at the hotel. It was so weird - I hadn't done a running race in a couple years and compared to a triathlon there just isn't much to prepare. I laid out my outfit . my Garmin, and my running belt and was kinda, "Ummm...am I forgetting something?"

Unfortunately I did NOT sleep well. It wasn't nerves - running is my comfort zone, I'd done a half-marathon before, and I wasn't even going for a PR. It was HEARTBURN. For reals. Like I'm 60 or something. Not sure what caused it - I've eaten at P.F. Chang's before without a problem. Anyway, slept fitfully and reminded myself that not sleeping well the next before a race wouldn't have that much of an effect.

RACE DAY - PRERACE

Grabbed my usual coffee, bagel (instead of toast) and Gatorade from Dunkin Donuts. (America LITERALLY runs on Dunkin!)

Got dropped off at the start since I missed the bus, and hung around FOREVER waiting. Boyfriend drove back to finish line to park and get on his bike. It was my first point-to-point race and the logistics are definitely more complicated.

Ate an apple about half an hour before the start. I decided not to warm up since the first four miles were going to be my "warm up" and I wanted to keep my core temperature down as long as possible.

RACE TIME!

I had been laughing at my ridiculously high HR during the pre-race meeting and waiting for the gun to go off, but quickly realized it was no laughing matter once we got going.

It would NOT stay in Z2. When I saw that my HR was 170 while going DOWNHILL at a 10 minute pace, I knew I had to adapt the game plan. Decided to go by the paces +15 seconds or so (to play it safe) that I'd usually hit at each zone.

First four miles (Z2): Stuck to a SLOW pace - hit the 4.4 minute timing mat at 44:04 - 10 minute pace. Literally got passed by hundreds of people and only passed one walker. Felt ridiculously easy. My boyfriend met up with me on his bike at around mile four.

Miles 4-10 (Z3) Stuck to around a 9:30 pace, which would usually be Z2 on this course. STILL felt strong and was holding myself way back, even at the end. Started passing people, which was fine. I was all smiles and not even working that hard despite my still-elevated heartrate. It was really heating up at this point but a cup of cold water on the head at every aid station kept me comfortable.

At one point I had tucked in behind this really tall dude. When I passed my boyfriend I told him I had found me a "Pacer stud." I then passed said stud, at which point my boyfriend said "and now he has pace booty!' LOL!

And this is where my boyfriend took tons of photos of me in my hot weather "Pace Booty" outfit. It was literally a record high 82 degrees so I wore as little as I could without getting arrested:

Miles 10-11.5 or so (Z4): Brought it up to a 9 minute pace - closer to a Z3 pace. Still felt great, believe it or not. REALLY started passing people at this point. It's funny - I'd get up to the next person, settle in behind them, and half the time I'd have to pass them because although they had shot way ahead of me in the beginning of the race, they were going at about 10:30 pace or so now. Kept having to pass more and more folks.

Still feeling good at mile 11.

11.5-13.1 (Afterburner time): This was the first time it really began to hurt, believe it or not. My engine, endurance, and even the pace felt fine. What was giving out were my quads, just like during Tinman. Was tempting to walk at several points, but was determined to make it 13.1 without walking for the first time. Got to the finish chute and saw that the clock said 2:04 and change. I REALLY wanted that sub-2:05, so somehow found another gear and FLEW through the finish line. My Garmin says I hit a top speed of 5:02! Holy crap!

Quads were FRIED! DONE.

Right after I came down the finish chute I had half a dozen ask me if I was okay. Why? Because this is what a 5:02 pace after 13.1 feels like for me:

I really WAS happy with my performance though:

Post-Race Thoughts:

I was way off my 1:55:45 half-marathon PR, but this was literally the first time I've ever run 13.1 without any walk breaks. I finished very strong (aside from that final sprint) and am happy with going from NO running at ALL in February to a 2:04:16 half marathon where I didn't start hurting until mile 11.5.

As I've been continuing to build my run back up I am positive that I can PR at Cowtown in February. Going from zero running for five months to a half marathon PR in a year would be AMAZING and a nice celebration of recovering from my IT Band injury.

Equipment Changes

2011-11-13T09:31:00.010-05:00

As everyone knows, we triathletes LOVE our gear. Whether it's a power meter, the latest compression wear, or a new Garmin, it all makes us hot. Although I've always been a minimalist runner (shoes, cotton shorts and old race t-shirt, wristwatch, done.), there's been a few equipment changes around here over the past few months:

1.) New Road Bike Seat

I had been riding mostly my tri bike all season, but my stupid spill in T2 at one of the Mini-Tris (fell because my shoe clipped back in during my dismount, causing me to take the bike with me when I tried to step off the pedal), necessitated a long time in the shop for poor little Roo. I rediscovered Beauty and fell in love with her all over again.

Unfortunately, my love was returned with a nasty saddle sore. After a long talk with the bike shop guys, I brought in BOTH bikes for comparison and they found the root of the problem:

A nasty wrinkle had developed in the side of my otherwise lovely Terry Butterfly. I replaced her with the same saddle on my tri bike, a Terry FalconX . The old saddle was literally coming apart underneath anyway, with the glue coming away, which surprised me since it was only two years old, but the problem was solved.

2.) New Shoes!

Usually new running shoes wouldn't exactly be something to write about, but I made a pretty drastic change. After years in the most cushiony, pillowy shoes I could find (Saucony Progrid Rides for the past 3 or so years), I switched it up. After none of the local shops had my ProGrid Rides, one of them suggested I give the Kinvara a try. I got on the treadmill and ran them hard and liked them. After gradually upping the distance in them, they DEFINITELY agree with me. Who thought I could get by with this minimalist a shoe? They look freaking sweet too. Check it:

No, I don't wear them outside of running. But I *could.* Look how great they look with jeans!

3.) And this is a big one...NEW BIKE!

YES! CARBON FRAME!

Isn't she a beaut? Madone 4.7. I had been drooling over her all summer long, but at over $2600, she was out of the budget. However, end of the season brings end-of-season sales. She was marked down to $2300 and I talked the guy down to $2200. Between that, being able to strip everything (saddle, pedals, etc.) off of Beauty and not having to buy any add-ons, and (once Spring comes) selling Beauty, I could totally make it work. I do believe I have found my IMLP bike. Now I just have to ride her lots and become worthy of her.

Side View

Front View

Components. Yes, they're Shimano 105s. Feel free to buy me SRAM Red. ;-D

So yes, it's been exciting around here.

Friday Film #12

2011-10-21T14:02:00.002-04:00

Here's a commercial that always makes me smile. The tune is just so darn catchy.

Have a great weekend everyone!

End of Season Body Comp

2011-10-19T19:30:00.005-04:00

(This is one of several posts I've been meaning to write but never got around to it.)

------------

Taking inspiration from Sonja's annual body comp blog entry I decided to do one of my own.

I usually go by how I feel, how my clothes fit, and what I see in the mirror, but once in a while I get on my trusty Tanita body comp scale to get some actual numbers. Now, the impedence method of body fat analysis isn't accurate, but it's accurate within itself, i.e. if you always use the same scale at the same time of day it will tell you if you're up or down. At least that's my understanding.

Anyway, when I first started training in February I was coming off a long time off of biking and running due to some serious IT band issues. I had been swimming FREQUENTLY, almost every day, but never for more than an hour, so I really wasn't in shape. At my starting point I was 111 pounds and 26% body fat. Ouch.

So many months of training later and a Half-Ironman behind me, I decided to weigh myself right before the Lake George Triathlon. 108 pounds and more importantly down to 23% bodyfat. (For perspective, I'm 4'10" and the short, compact, muscle-y type that actually looks unhealthy under 20%. That's just how my body rolls.) I looked lean and mean and just plain FELT better than I did at the beginning of the season.

I weighed again right before the half-marathon, but everything has pretty much stayed the same. My goal is to maintain my weight through the off-season (more time to cook healthy now!) and toe the line at IMLP at 103-105 pounds and 20-21% bodyfat. There. I've put it out there.

And speaking of putting it out there, here's some pics. Should be fun to compare again at the end of NEXT season.

Front shot. No six-pack yet.

Another one.

Have to mug a little bit. GRRRR!!

And the back.

So I would love to hear your thoughts about weight/body comp and performance, especially for a super hilly course like Ironman. My usual attitude is to eat mostly right, splurge sometimes, train hard, and let the weight fall where it will.

Thoughts?

And Now For Something Completely Different

2011-10-15T20:04:00.004-04:00

For the past two years I've dedicated all of my physical energy to swimbikerun. Last off-season I was injured so I didn't really get to do anything different. However, with the Mohawk-Hudson half marathon over I am officially in the off-season and only doing base/maintenance work.

So with it being extremely windy, Dr. Z and I decided to do something we haven't' done in at least a year and hike - one of few outdoor activities NOT affected by the wind. We targeted Owl's Head, a bump of a hill against the backdrop of the REAL Adirondack mountains but perfect for two out-of-hiking-shape mountain bums. It was kind of strange packing nearly nothing after being accustomed to all-day hikes. Just some water and rain jackets since the weather was iffy.

On the way up the trail.

Some views on the way up. Notice that all of the "real" mountains we usually hike are towering over us.

Me at the top. I'm leaning because the wind is blowing me over. This picture would have literally been impossible if the wind was blowing the other way - it would have been too dangerous. We didn't linger on the top because of the gusts.

Some views from the top. Unfortunately peak foliage is long past, so the colors aren't very vibrant. Still a gorgeous view though!

Heading back down the trail.

The rain came in just as we got to the truck, so our timing was perfect.

As for S/B/R? I did get in a quick spin session on the trainer late in the afternoon. You can never quite shut up the inner triathlete.

Friday Film #11

2011-10-14T15:58:00.002-04:00

Sorry for the neglected blog. Work has been CRAZY. Coming back next week with a backlog of entries I've had planned for a while, including a race report from last Sunday's half marathon.

In the meantime, here's a very short but very cute Friday Film for you all:

Friday Film #10

2011-09-09T15:39:00.002-04:00

Helloooooo everyone!

It's time for our weekly dose of video fun. This is one of my favorites. (Yes, I'm a Whovian. I'm a total GeekJock.)

Have a great weekend everybody!

Lake George Triathlon Race Report

2011-09-06T13:28:00.010-04:00

Here it is, only one day late. Hey, I took Sunday and Monday as a much needed "Mini-Vacation" from everything - work, training, computers, etc.

Pre-Race:

Got up at the ass-crack of dawn. 3:50 to be precise. My lovely boyfriend drove the 1.5 hours to Lake George while I drank my coffee and had my usual pre-race breakfast of toast and Gatorade. Parked, went to take Roo off the truck, and found that the front tire was completely flat. Went to fly through registration/marking/chipping while my boyfriend (did I mention how lovely he is?) changed the tube for me.

After I set up transition, opting to put Roo in rear wheel-first despite the fact the rear derailleur was bumping the "Wheel slot" rack (more on this later) for a faster transition, I got in the water.

Post-warmup, doing my mental preparations. Superhero pose completely coincidental.

Took my Gu and it was off to the corral.

Waiting for the gun to go off.

The Swim:

So the gun goes off, and blam - I get a full lungful of water. Not just a "little bit, spit it out, and keep going" mouthful, but a "Deep in the lungs, hacking, choking" mouthful. It takes me over a minute to get over my panic and by then I've lost my wave and the hope of having any feet to follow. I swam my best the rest of the way, but without feet I couldn't post a really good time. I also had the lovely experience of being dunked and swam over by someone, who quickly received an elbow. That just pissed me off. It's poor sportsmanship even at the front of the pack, but at this point the only people left in the water were those of us who were just hoping to SURVIVE the swim. Lady, you ain't racing for any podium spots. Calm the fuck down and swim around me. I later found FINGERNAIL MARKS on my hand. Not cool

So I kind of stumble to transition, all original plans of sprinting the relatively long distance and using my footspeed to my advantage out the window, and it's all Keystone Cops. First my wetsuit sticks, then the earpiece of my sunglasses gets caught on my hair - just a mess. I'm finally out of there and in a pissy mood.

The Bike

Heading out, not happy at all.

So at this point I'm already 2 minutes behind where I wanted to be between the swim start issues and my lousy transition, and I settle into my bike only to look straight up at a STEEP climb. On my tri bike. Shit. Shifting into granny gear...okay, granny gear keeps skipping...derailleur must have gotten knocked by the rack....DOUBLE SHIT. Mentally I was in a bad place for the majority of the ride. My speed sensor was also out of alignment so while I had cadence info, I didn't have any idea how fast I was going. Since I was constantly climbing or descending, I didn't have high hopes though, especially since I was getting passed like no tomorrow and I really didn't think there had been many people behind me in the water. In fact, when I FINALLY got off the bike, I purposefully hit the "Lap" button without looking because I didn't want to know what my bike split was. I figured it was best to just mentally move on to the run.

Coming in, in a better mood and happy to be heading for the run.

The Run

I'm including T2 here since most of it took place outside the timing mat. Sigh. So I rack my bike, and first off the backs of my running shoes fold in so I have to fix that. I grab my race belt and Garmin to run out, only to realize that I really REALLY need water. (It was hot and humid.) So I stop right at the transition aid station, fumble with my belt trying to clip it in back before I do what EVERYONE ELSE does and clipped it in the front and then moved it to the back, then put on my Garmin, THEN got a drink, THEN FINALLY STARTED RUNNING. Craziness. I'm going to test wearing the belt under my wetsuit to see if I can save myself a step. That and drink right before getting off the bike so I can wait until the first running aid station. Lessons learned.

I felt good on the run itself, and I was with a surprising amount of company out there. It was REALLY nice - I'm JUST getting past the point of being a straggler, so I really appreciate the camaraderie. It's lonely being a straggler. It was two loops and the plan was to negative split them, which I think I did. It was really hot and humid by this point, but an ice-cold cup of water over the head every mile did the trick. The only downside was losing a pgtail braid about halfway through. I looked pretty ridiculous.

Running and feeling good.

When I turned the corner and saw the finish, I got a huge grin on my face and just kept saying "I did it! I did it!" I am such a ridiculous DORK.

Post-Race

Got my medal, and immediately got on the phone with Coach Karen to go over everything. Powerbar-ed and Compression-ed up, had my bloody hand cleaned, and got some grub. Ate while listening in awe to the times posted by the podium-ers. I got grandma'd by a 61 year old, y'all, and I think that's AWESOME.

Wrap-Up

I was hoping to hit 3:15, but was happy with sub-3:20 considering everything that went wrong and how much hillier the bike and run courses were than I expected. I have absolutely fallen head-over-heels in love with this distance. I knew that sprints were too short for me, and was assuming I'd stay with the other distance I've done, HIM, but nope. I'm still super-psyched to do Ironman next year, but after that I'm going back to Olympics. I have found my niche in the tri world and I know I'll knock a ton of time off the next time I do it.

Friday Film #9

2011-09-02T14:36:00.001-04:00

Yay! Just in time for this week's Friday Film, it's a new episode of "Simon's Cat."

I work from home, own two cats, and this is pretty much every work day for me.

Back on Sunday or Monday with a report from tomorrow's race.

Hurricane Irene

2011-08-29T09:47:00.003-04:00

Wow. Just...wow. Although Dr. Z and I hunkered down and rode out the storm with no more damage than a nasty case of cabin fever and a downed scrub tree:

...the damage in my stomping grounds in Vermont was much worse:

Many people I personally know have been affected. Stay safe everyone!

As for half-marathon training, if you think Irene kept me from getting my long run in...

...Honey Badger don't give a damn and puts in 8 in the wind and rain.

Race Cancelled

2011-08-26T10:45:00.005-04:00

It's official. Due to this little bitch showing up, the race director has called the Branbury Classic:

The good news is, I was able to get into this nifty race only a week later. It's kind of the "last hurrah" for triathlons up here:

It means a not-as-nice swim, a 3:30 wake-up time, and a less-than-ideal taper because I have to start half-marathon training, but it's better than not racing at all.

I may even leave the watch at home and go really low-key with it.

My Top Tricks for Staying Injury-Free

2011-08-25T11:41:00.006-04:00

I know, but hey, only THREE days late isn't too bad for me. *G* Anyway, I'm almost completely packed, have utter and complete Taper Brain, and am just plain READY TO FREAKIN' RACE ALREADY. In the meantime, here are my top tricks for staying injury-free after being inundated with them last season. It's nothing new or http://www.blogger.com/img/blank.gifamazing that you haven't heard about, just some good ol' standbys that are classics for a reason.

1.) Monthly Massage
Luckily, my local massage therapist sells them in 5-packs at a reduced price, making it at least somewhat financially viable. This has probably been the most important thing for me. If you're local, I go to Tim at Balanced Bodywork and Massage. He's the best!

2.) Monthly Chiropractor Visit Not quite as vital, but I've still found that going BEFORE my left shoulder locks up makes a huge difference.

3.) My Foam Roller We all love to hate them, but my foam roller (a hysterically cheesy purple "Jane Fonda" one that was on sale at Target), is killer for keeping my IT band happy and massaging chewed-up quads.

4.) The Stick I've found that this is great for my calf knots/Achilles as it's awkward to hold up my body weight with my arms to roll them with the foam roller.

5.) Running by HR My coach has tethered this former 1 mile/5K churn-and-burner to her Garmin for the run, even for races. It keeps me from running too hard when I'm not supposed to, and forces me to HTFU when I get tired during a hard workout/race.

6.) Slow, careful buildup This is another no-brainer, but my coach REALLY eased me back into running. My first week of training were 2 2-mile run-walks and 1 4-mile run-walk. I'm not kidding. We've VERRRRRRY slowly built up mileage and intensity from there. Smart move since my ITB issues started from ramping up my marathon training to quickly last year.

You'll notice that the main thing that's missing is flexibility exercises and stretching. That's no one's fault but my own and something I hope to get better about before IM training starts next year.

So, hope this helps.

Two Months? ...Crap

2011-08-21T20:08:00.003-04:00

I can't believe I haven't updateded since the Friday before Tinman. I think I just needed a break from blogging.

To catch you up:

1.) Finished Tinman. YAY! Took 7:34, but I got 'er done.

2.) SIGNED UP FOR IRONMAN LAKE PLACID NEXT YEAR! AHHHHHH!!!!

3.) PR'ed the Mini-Tri by over 30 seconds while doing it at HARD TEMPO pace in a COLD WINDY RAIN on FRIED LEGS. Insane!

4.) Now in taper for my Oly on Sunday. Hooray! Last tri of the season - BOO!

Back tomorrow with a post on how I've been staying injury-free this season.

Friday Film #8

2011-06-24T00:00:00.002-04:00

(Writing this up on Thursday and scheduling it to post on Friday since I might be really busy.)

This is footage of Sister Madonna's Kona finish five years ago. (For those who don't watch Kona every year, she's a nun who does Ironman every year and the reason they had to open a 74-79 and now 80+ age group.) She was the last finisher, making the midnight deadline by less than a minute. Fire dancers, a special song queued up just for her, an interview with Mike Reilly, and a crazily cheering crowd were all waiting for her.

This is to remind me to not worry about my time or placement on Saturday and that even if I AM last (actually probably won't be, but close) oftentimes in a triathlon, the last finisher gets the biggest rock star finish of all.

See you on the other side.

Most Amazing Search Result Ever

2011-06-23T14:00:00.003-04:00

It's always interesting to see how people find my blog. Some come from a link I have at a local website, a bunch come from Beginner Triathlete, and I get some from Google searches. Most of these are from years ago when I was a "House" fangirl and had a lot of "House"-related entries, but one from yesterday REALLY caught my eye. I clicked on the link that had brought a German reader here from Google, and this is what I got:

You'll need to click on it to get the full-size, but basically this reader found my blog while searching for pictures of triathlon women pissing. (The result was my profile picture.)

...sorry to disappoint dude. I know I'm all wet and glistening in that photo, but it's from a post-race jump in a fountain. No pissing here.

Taper Brain

2011-06-22T15:33:00.002-04:00

...I SHOULD be writing up a nice, coherent entry about my tune-up sprint race on Monday night. I SHOULD be paying attention to the teleconference I'm currently listening in on for work.

I have complete and utter taper brain. I've had butterflies in my stomach since MONDAY.

It's going to be a LOOOOOONG 2.5 days until the gun goes off.

Friday Film #7

2011-06-17T15:45:00.002-04:00

One week from today I will be heading out to Tupper Lake to pick up my race packet...AAAAAAAAAAHHHHHHHHHHHHH!!! In all seriousness, I feel way more prepared than last year.

This week's video: Jokes for nerds. Everything from Harry Potter to Physics - he's got you covered.

COLD

2011-06-14T15:03:00.003-04:00

Had a freezing bike ride this morning - it was 50, overcast, and WINDY. Froze my ass off because I refuse to wear UnderArmour in freakin' JUNE. Luckily it was a short ride.

An OWS is on tap for after work. It is all the way up to a scorching 60 degrees, and the wind is still guaranteeing some "fun" chop. The water itself will be comfortable enough in a wetsuit, this is what it's going to look like getting in and especially out of my wetsuit:

The killer part? Tomorrow is going to be almost 80 and sunny and all I have is a short jog. Sigh.

Gotta love the Adirondacks!

Friday Film #6

2011-06-10T12:26:00.004-04:00

I didn't have anything in particular lined up for this week's Friday Film, but thanks to my friend Fran, who shared this on Facebook, I am SET.

I don't usually find "Crazy person completely melts down" videos funny, but this girl crying just THINKING about cats had me in tears I was laughing so hard.

Ironically enough, I have to post this so I can take one of my cats to the vet. Shut up.

Peaking on the Bike

2011-06-09T14:32:00.005-04:00

...That's PEAKing, not PEEing. We clear? Cool. ;-D

On Saturday I had one last hard, long ride to do before tapering. 70 miles, and NOT at an easy pace - high Zone 3/low Zone 4. Ouch. Because I am very slow on the bike, I was going to be out there a while.

How long?

This long. That's five hours' worth of hydration and nutrition. Since this was from my last 70-miler, which was a brick, you also see some fuel for the run (the two Fuel Belt bottles and the Hammer Gel), but you get the idea.

When I got up, the weather was perfect and I was feeling good, so I decided to hurt myself a bit out there. It was two loops down to Wilmington and back with a final loop of the IMLP run course. I was willing to risk having to granny gear the last loop - I wanted to see what I could do.

Ready to rock.

The first loop was easy, of course. I finished with a 14.8 average (yes, almost a MPH faster than two weeks ago), and still plenty in the tank. Dr. Z. hopped aboard for the second loop and I could tell right away he was feeling strong. Because I wanted to push it, I decided that as long as my HR didn't skyrocket I would put on my big-girl panties, loosen my bra, and go with him as long as I could. I was beat by the end of the descent into Wilmington, but I stayed at his well. (And that was with him trying to pull away for the way back since I'm a better climber.) Second ascent back to Lake Placid was taken a bit easier since his back started bothering him, but I still had a 14.8 going.

The last little loop was mine. Only some small rollers aside from Big Nasty and I felt good and mentally strong as well knowing I only had ten left. I cruised it good and even with the climb up Big Nasty actually INCREASED my average to 14.9. The best part? When I logged everything later, I realized that my HR was about the same.

That's right. In two weeks on the same course with similar conditions, I upped my speed by nearly a MPH without really working any harder. My 56 mile time was 8.5 minutes FASTER. Does my coach rule all or WHAT?

So, now feeling great about the bike going into taper. Yay!

Friday Film #5

2011-06-03T12:19:00.002-04:00

I have a special treat for you fine readers this week - not one, but TWO Friday Films, both awesome.

Film #1 - Credit for this goes to Steve in a Speedo (Link on the right), who tweeted it yesterday and posted it on his own blog today.

Film #2 - The alternate video for "The Lazy Song." I have no words except to say that Leonard Nimoy rocks my world.

3K swim tonight followed by my last long bike and long run this weekend before I start tapering. Gulp!

First OWS Swim of the Season! YAY!

2011-05-28T18:16:00.004-04:00

Yep, Dr. Z. and I had heard rumor of people swimming in Mirror Lake despite the fact that at this time last year the water was still in the 40's due to an unusually cold spring, but we were leery of getting our hopes up too much until we tried it ourselves. Our original plan of going after work Thursday was trashed when a nasty thunderstorm rolled in. (In fact we've had thunderstorms every afternoon/evening for three days now, which is VERY unusual around here.)

Yesterday was more of the same - like I said, weird with the thunderstorms around here, but today we finally got to test it out BEFORE the afternoon thunderstorms arrived (and they did).

First of all, there is nothing sadder than a Northern triathlete trying to get on her wetsuit after almost nine months of pool swimming. Even with liberal application of BodyGlide it took me FOREVER. The fact that I'm still five pounds over race weight didn't help.

So...it was time to jump in. I was pleasantly surprised by how RELATIVELY warm it was (we're still talking in the 50's). My hands had me worried at first and I had to do a lot of "putting the face in the water and blowing bubbles" to get used to it, but once I started actually swimming - no problem at all. We swam out to the Mini-Tri buoy and back, which was 400 meters. At first I had to take a lot of breaks because as a "touch-turner" in the pool I'm used to a millisecond break every 25 yds. We came back to shore and after shooting the breeze with some other triathletes decided to do one more round. This time I made it the entire way back without any rest. Not only that, I didn't have the usual clausterphobic feeling I get when I start using a wetsuit again. All in all, I was EXTREMELY happy with how smoothly the transition to open water went. Yay!

Post-swim grin and proof I wasn't the only one crazy enough to get in the water.

Friday Film #4

2011-05-27T10:50:00.002-04:00

This always makes me smile. Of course, I love "Improv Everywhere" and would totally be an Agent if I lived in the City.

Lunch The Musical

Breakdown

2011-05-27T07:57:00.004-04:00

"Only those who will risk going too far can possibly find out how far one can go." - T.S. Eliot

Well, it happened. I started training in Tinman on February 1st and have been slowly adding milage and adding time and putting a ton of training in the bank. Two weeks ago and originally this week were over 16 hours of training, a level of training I had never done before, not even for the two HIMs I did last year.

I was holding up fairly well until the end of two weeks ago. That Saturday had been my first ever 70 mile ride and it was followed by a two mile jog. I actually felt pretty good after it. The next day, however, it was very cold, windy, and rainy so I was forced to do two hours of running on the treadmill to avoid getting sick. It sucked, but I got through it by reminding myself that recovery week started the next day.

Now, usually on recovery weeks, I start getting antsy about halfway through. This time, I wasn't myself until Saturday, day six of recovery week. This gave me two days of feeling normal again before another 16 hour week started.

And "start" it did with my first flat of the season. A flat in which both CO2 cartridges were used up before I realized that I had put the punctured tube right back on my bike and had to call for a pickup. (Lesson learned: Never put the two tubes next to each other when changing a flat.) I was already extremely cranky about the condition of Route 86 BEFORE the flat and this did not add to my mood.

The next day, my run went well but I completely and utterly blew up on the swim, which was 3500 of speed work. I usually find short, fast sets a fun, quick way to blast through lots of yardage, but I had to get out of the pool halfway through. That's two out of three workouts only partially completed.

Wednesday? ANOTHER flat, this time on my front tire. I did manage to change it successfully and finish my ride, but STILL. No breaks this week.

And yesterday - carnage. I dragged myself through a run that should have been easy but felt hard. Then I hauled myself to the pool for a workout I didn't feel like doing. I did complete it, but my times were 10 secs/100 off what they should have been. I spewed a lot of negative thinking in my logs. (Which, by the way, is a most excellent way to ensure a call from your coach.)

In retrospect, I should have communicated my exhaustion to my coach earlier in the week. LIke I said, stubbornness and that never-ending quest to get a "gold star" and do everything perfectly got in the way of listening to what my body needed.

Luckily, today is a rest day and tomorrow's brick has been knocked down to a shorter (but still pretty long) bike ride. My coach and I will see how I feel on Sunday afternoon and go from there. I'm hoping I'm mentally and physically ready for what she originally had planned, but I need to let go and be okay with her taking it down a notch if that's what I need.

And now for something lighter - stay tuned for this week's Friday Film.

Friday Film #3

2011-05-13T14:54:00.002-04:00

Now that Blogger is back up (Although Twitter is now DOWN - it's like they actually expect me to WORK or something!), I can post this week's Friday Film.

It's a non-triathlon goodie that never ceases to amuse. Funny cute guy singing about his kitten = Pip in love forever.

Enjoy and have a great weekend! Will be back on Monday with tales of Saturday's 70 mile ride/2 mile run brick and Sunday's 10.5 mile run and 4K swim. If I survive.

Toughest Bike Ride Ever

2011-05-10T10:20:00.000-04:00

Saturday's long run went uneventfully, which is more than I can say for the epicness that was Sunday's brick.

First off, despite forecasts to the contrary (which is WHY I switched my run and brick days IN THE FIRST PLACE), the weather SUCKED. It was cold, windy and dark overcast. Not exactly "Let's get out there and hammer on the bike all day" weather. Lance himself would have said "Fuck this shit" and gone back to bed.

So, Dr. Z and I drag ourselves out to Tupper Lake to ride the course yet again. We're almost 6 miles in and going down the screaming descent that is Heartbreak Hill on the way back when I feel a "thunk" in the back and my bike drops. I have absolutely NO control and am on the ground before I know it. On the ground, thanks to the swerving out-of-control bike, in the middle of Route 3, a country highway with a posted speed limit of 55 and an unposted speed of about 65-70.

Amazingly enough:

1.) There weren't any cars behind me.
2.) I only suffered a scraped knee despite the fact I was going 27 MPH.
3.) Dr. Z was still with me (he was going to turn back in another 4 miles and I was going to be unsupported the rest of the ride).

I got myself out of the road and found the problem. My rear wheel had come the FUCK OFF MY FRAME. Detached. The only reason it hadn't gone flying into the other lane is because the chain held it to the bike.

So we eased back up Heartbreak Hill after re-attaching the wheel and I drove directly to the bike shop. The guy looked at it for almost an hour and he's still not sure why that happened. I will say that from now on checking the skewers will be part of my pre-ride routine. Damn.

So anyway, I still have 45 miles to put in, so since it's already 2 p.m. and I'm SLOOOOOOW on the bike, I don't have time to go back out to Tupper. I decide to do one loop down to Wilmington and back and a second shorter loop long enough to get the rest of the milage. I get out there and I'm already out of sorts because my knee hurts and I hate having my plans go awry. Then the wind picks up and it's one of those crosswinds that feel like a headwind no matter which direction you're biking in. My legs hurt so much and I just can't keep my HR down. Some tears were indeed shed.

I finish up the bike and hand it off to my dear sweet boyfriend for cleaning while I put the 1.5 mile run cherry on top. I get back and he says "Did you know your brake cable needs to be loosened? The rear brake has been rubbing in the "closed" position."

Unbelievable. Nasty fall, nasty crosswind, and nasty rubbing brakes. At least I'll be ready for whatever Tinman day throws at me.

Friday Film #2

2011-05-06T10:43:00.002-04:00

Sorry I missed last week's Friday Film, but I've been replaying this clip constantly for three weeks now. If you don't immediately feel happy after watching it, you are dead inside.

Stephen Colbert singing "Friday" on Jimmy Fallon.

First 4K Swim Ever

2011-05-05T16:03:00.003-04:00

Sorry for the lack of posts but I've been training like an animal while trying to actually keep my job and it's just been CRAZY. Coach has me doing a bike block, which I need, but I just rode four days in a row and the legs are SHOT. (It doesn't help that we've had absolutely HORRIBLE weather - 40's and pouring - all week so I've had to do half of the rides on the dreaded trainer. Why oh why couldn't it be a swim block?)

Anyway, with the college pool about to close (yes, the only pool in Lake Placid, a town of swimmers and triathletes, closes for several weeks TWICE A YEAR, but that's a rant for another time.) I had a 4K swim. (I will be doing one 4K swim a week until the pool reopens at the end of the month.) I was a bit nervous going into it, but excited too. Nothing like a new challenge, especially in the pool.

Luckily the actual sets were pretty easy - some 600's thrown in there, but mostly 100's with plenty of rest. Helped keep the new distance manageable. I kept all my paces mostly around 2:25 until the last 600 at the very end. Although my "engine" felt fine, my back and shoulders were just shot. I could tell I was going at a snail's pace and my watch confirmed it: 16:00 or a 2:40 pace. Ouch. However, the rest of my splits were not groundbreaking but good. Considering that 1.) I've only swam once a week the past 2 out of 3 weeks and 2.) It was a 33% increase over my previous longest swim, I can't complain at all.

Now back to hitting the bike hard until the pool resumes normal hours (or the lake warms up out of the 30's).

Friday Film

2011-04-22T10:55:00.002-04:00

I've been a fan of Simon's Cat since the first cartoon - "Cat Man Do." Releases of new cartoons are few and far between (usually 2-3 a year), and the latest was just released yesterday. It's more "Awwwwww" than the usual "funny," but enjoy:

Happy Easter Everyone!

Rest Week Rehab

2011-04-21T13:04:00.002-04:00

The past two days have been spent getting pampered. (At least, what an athlete considers "pampering.")

Yesterday morning I headed over to the chiropractor for my monthly adjustment. It actually didn't take too long since he didn't see any real problems except for my left shoulder/upper back, which is always an issue.

After that, it was core work, a light 15 mile bike that ended up being waaaaaay more interesting than it should have been thanks to the spring winds, and teaching Karate after work. (Really fun - we did bo kata and empty-hand kata - some of my favorite things!)

Today I had absolutely NOTHING on my schedule except for my monthly massage. That's right: No swimbikerun, no core or weight work, not even a Karate class to teach. I'm only halfway through the week and I'm starting to bounce back from feeling "beat up" to "beginning to get antsy and climb the walls." I keep it low-key by looking at next week's Monster Schedule of Pain every time I'm tempted to do a "little extra."

And that massage? Amazing. Not to shill for a second blog entry in a row, but Tim at Balanced Bodywork and Massage has the magic hands and should be charging twice what he does. Definitely look him up if you need someone in the Lake Placid area.

Team Triple Threat Tough

2011-04-19T13:52:00.008-04:00

Got back from running errands to find a welcome package from my team on my doorstep. Hooray!

TRIPLE THREAT TOUGH BABY! GRRRRRRR!!!

If you want to join Team Triple Threat Tough, go to their website, hire Coach Karen, and tell 'em I sent you.

Rest Week...Thank GOD!

2011-04-18T14:38:00.002-04:00

My last rest week was a week early thanks to my canoeing vacation. (Not only that, I spent said rest week paddling HARD - 128 miles in 4.5 days in a fully loaded camping canoe.) After that and then four build weeks, I NEED a rest.

However, the FINAL icing on the "take me out 'cause I'm DONE" cake was the weather this weekend. I had my long bike and long run before I got my rest and I intended to go out strong. Unfortunately MOTHER NATURE intended to beat me the hell up. (Yes, I'm taking the weather personally now.)

I watched all week as the forecast for the weekend just got worse and worse. Saturday morning we were under a high wind warning with gale-force gusts expected. I decided the earlier I got out there the better and stuck to the IMLP run loop - not as tough training as doing the Tinman route but a hell of a lot safer and would allow me to bail out if necessary.

The first loop (each is about 12 miles) was okay - I was still getting my bike legs under me. It was windy, cloudy, and cold but nothing I couldn't handle. (Aside from not being able to feel my feet.) I started my second loop, hoping to get into my groove, and was feeling good when shortly after the turnaround to head back to the start, it began to HAIL. For REAL. Stinging your face hail. I was really hoping it would pass through, but when it showed no signs of stopping six miles later when I got close to home, I gave up and headed indoors for the rest of my ride. I was NOT pleased. Grrr.

The next day, it was eight miles on my feet of more of the same. I can run in worse weather than I can bike in, so I stayed outdoors, but once again it was in the 30s with hail and even worse wind than the day before.

So yeah, not feeling guilty about the sub-six hour training week I have. (And anyway, it goes right back up to more volume than ever next week.)

Yet Another Swim PR!

2011-04-13T14:29:00.002-04:00

Wow. Just wow. I don't know where these numbers keep coming from, but today's swim was a relatively light one - 100 WU, 2x900 Steady, 100 CD.

On the way to the pool I figured out that anything between 21:00 and 22:30 (2:21/100-2:20/100 pace) was reasonable and anything outside that range probably meant that I miscounted.

So I got in the water and did my warm up. I had that slow, clumsy "swimming in syrup" feeling the entire time. It was reflected in my time of 2:30. I wasn't too upset - I've had such amazing swim sessions lately that one bad one wasn't going to upset me too much.

I took my rest interval, too a deep breath, and dove in for my longest set since October. I went into what I call my "cruise speed." I wasn't even breathing hard until the end. When I finally touched the wall, my watch read 20:49 (2:18 pace). What. The. FUCK?!? I quickly debated whether that meant I missed a 50 and should leap back in. I finally decided that I had been swimming faster than THAT and that I'd take a "wait and see" on what my next 900 said. I REALLY didn't feel that I had lost count anyway.

So, rest interval over, I dove in for some more punishment. More than I signed up for, actually. Shortly after I started a bunch of little kids got into the pool and started splashing around, make waves. I tried to look at it as mass swim practice AND incentive to finish the hell up as quickly as I could. I really started to hurt at about 600 yards in when a "swim angel" appeared in the lane next to me going the perfect pace to keep me honest. I latched on and tried to hold on, which I did successfully until the final 50 when he kicked it and dropped me like a bad habit. Once again, I touched the wall at an astounding 21:27 (2:22 pace). To me, this confirmed my time for the first set.

I cooled down a bit quicker than I should have, but I was sick of being pummeled around by waves AND my goggles had started leaking.

So...unless I had a really bad day AND miscounted BOTH sets, I just killed it in the pool. Holy CRAP.

Now I just have to get my bike up to this level.

Oops!

2011-04-12T10:36:00.002-04:00

*dusts off blog*

*dusts off anyone who actually is still reading this poor neglected thing*

What can I say? It's been a crazy busy month. Shortly after the last entry Dr. Z and I went on our annual canoe camping trip down the Buffalo. It was awesome - 126 miles in 4.5 days AND I kept up my run training. (Since I have from February to June to go from zero running to HIM (all with a very conservative increase in mileage), Coach Karen decided I couldn't afford to take the week off.

Since we've gotten back, it's just been shear craziness. Work has been INSANELY busy and as promised, Coach Karen REALLY ramped up the training in April. All this means that my house is currently a disaster area.

So, here's a summary of how my training in the three disciplines is going:

Swim: This is what I've been working the hardest (especially since it will be hard to find a place to swim next month, but that is a different entry altogether), and it shows. Before I was busting ass to try to stay sub-2:30/100 on anything longer than 100 yds, and now after a bunch of 3K workouts my new "cruising speed" seems to be 2:21/100, even for 600 yd sets. (Haven't done anything longer yet.) I also set three PRs last week, including an insane (for me) 58.22 50 yard.

Bike: This is currently my weakest area (says a lot about how much my swim has improved that I'm saying this!). What little time I spent in the saddle over the past few months was too easy, as I found out once I got off the trainer. I definitely don't have the engine I had at this time last year. Even Roo can't give me speed out on the road right now. It's all good though - Coach Karen assures me that as much as this is Swim Month, next month is Bike Month. If she can do for my riding what she's done for my swim, I will be more than ready to go for Tinman.

Run: This goes. I'm back up to 10:30 miles (the fastest I'm currently allowed to run) and my heart rate averages have slowly been dropping. In other words, I may have to keep the running easy, but I AM getting my run fitness back. I'm still run-walking my long runs though.

So that's the past month in a nutshell. Hopefully I can be a bit better about updating.

Roo's Home!

2011-03-05T08:43:00.003-05:00

Hello Everyone!

Yes, I disappeared again. Sorry about that. Work and training have me seriously nose-to-the-grindstone.

Finally got Roo home on Thursday night. She had been cabled up last weekend, but I want pink bar tape and they were trying to find some. (They don't have as many supplies in the off-season.) Anyway, they finally just threw some black tape on her for now and said they'd replace it free of charge when the pink comes in. That with a pink bottle cage and pink bento box will be a very cool look.

So today was supposed to be my first ride on her, but thanks to a lovely cold/asthma type thingie that's just shredded my lungs, I'm taking a "wait and see" approach. I'd take a "talk to coach" approach, but (as luck would have it) she's doing an adventure race today. Sigh. I'm hoping I can at least spin lightly this afternoon/evening.

In positive news, my swims this week were bumped up to 2200 yards each - 1.25 miles exactly, as it happens, make them the second-longest swims I've ever done. (Longest being a 1.5 mile open water swim when I was peaking for the Vermont Half last summer.) I am going to be SO much better prepared for the Tinman swim this year. Hurrah! That's the nice thing about picking up a new sport (I've only been swimming for a year and a half): there's a very steep rate of improvement.

Next week the schedule is really shaken up since I'm departing for my annual Canoe Camping Marathon Paddling trip with the hunny on Friday. My first swim/run bricks ever - how fun!

My New Bike (and Bike FIT)

2011-02-25T14:17:00.004-05:00

Being 4'10" has many challenges, but none so frustrating as of late as trying to find a bike that fits. My first bike (which I still have and use) was a mountain bike. It fits because it's a children's frame.

Then I got serious about triathlons. Unfortunately, they don't MAKE serious road or tri bikes in kid's sizes, so I settled on a 43 cm. Trek 2.1. She worked great as a road bike, but once I added aerobars I ran into nothing but trouble. And back pain. Great back pain that caused me to ride half the Vermont Half with one hand on the horn and the other on my lower back.

So with no end to my tri infatuation in sight, I started looking at Gurus last year. They made (at the time) a custom aluminum bike for around $3000. Unfortunately, they stopped making the aluminums and now only make carbon frames, which is WAY out of my price range.

Luckily, Brian at High Peaks Cyclery NEVER gave up and found me a potential bike. I came in, got on her, and it looked like she would not only work, but be a vast improvement.

So without further ado, everyone, meet Roo.

And for fun, here's a quick little picture I made to compare the fit on my old road bike to the fit on my new tri bike. Needless to say, I'm much more comfortable.

(Sorry for the blurriness - it was a quick phone pic.)

She should be ready to come home tomorrow. I can't wait!

"Recovery" Week

2011-02-23T11:11:00.004-05:00

Well, it has arrived: My first recovery week. I thought it would free up time to catch up on work and household stuff before I dive in for another three weeks (including the annual canoe camping trip with Dr. Z.), but as it turns out, I'm busy as ever with tri stuff:

Monday: Short swim - only 1200 yards, but any time saved was more than lost with my rest week chiropractor visit. (As it turns out, my upper back was screwed up and I really needed it.)

Tuesday: Short bike, but once again, any time saved was taken up by stopping at the tri shop to see about my new bike.

Wednesday: Regular distance run, so no time saved at all.

Thursday: VERY short swim. This will be the one day I save time.

Friday: My first full DAY OFF since training started. Time saved? HA! I have my bike fitting in the morning (Probably a couple hours), followed by a one hour sports massage in the afternoon.

Saturday: Shortened bike ride, but there's an extra Karate class. Not tri stuff, but still - BUSY.

Sunday: Short run. Okay, I'll save time here. Unless the new bike is ready, then I'll be busy fussing with her and getting her on the trianer.

So, yay for rest weeks? I guess? LOL!

Killer Swim Set

2011-02-11T14:46:00.008-05:00

Yesterday was the first (and only in these first two weeks) tough, non-Zone 2 session I had. I had been dreading it ever since receiving my schedule from Coach Karen. (Actually, it felt good to actually bust it out a bit. Zone 2 is essential for early-season HIM/IM, I know it, but it still gets BOOOOOORING for this former miler/5Ker/go-balls-to-the-wall-all-the-time girl.)

So it was 50's, but on less rest than I had ever done hard 50s on. The first two came in at 1:05, not bad for being sore from shoveling and not having anyone pulling me along. (I have trouble going fast in the water without a rabbit in the next lane.) Unfortunately, the times went quickly downhill from there.

I took my pulse using the lap clock right after finishing (before going into my cooldown) and my heartrate was about 180. WOW! Any other discipline, Coach Karen would have my head. Because it was swimming, she was doing the online equivalent of cackling evilly:

YAWN!

2011-02-09T15:21:00.002-05:00

Don't know if it's the craziness at work, adapting to being in training again, or the weather which just keeps dumping more and more snow which needs to be shoveled, but I am POOPED!

Luckily,

1.) My workouts have all gone really well except for Monday's swim, which was affected by spending all weekend shoveling out from the Snowpocalypse. So far my coach's biggest value has been as someone I'm accountable to. It has really helped me to get in the workouts knowing she's looking over my shoulder.

2.) My team won the Superbowl. GO PACK!

So I'm too tired to write up a REAL post. In the meantime, here's a totally random commercial that cracks me up EVERY. TIME. I lose it when he says, "Bang."

100 in 2:11! Woohoo!

2011-02-03T14:16:00.002-05:00

I know, I know...I haven't posted since Monday. Between still catching up on work after being gone for a week and instituting Coach Karen's Plan of Pain, I've been busy.

(I kid, I kid. She really is easing my out-of-shape ass into the swing of things.)

Anyhoodle...

Tuesday - First official session on the trainer. Nothing hard, just Z2 right now, but BOY do I need to harden my ass back up. Even with bicycling (as opposed to tr) shorts I was squirming around. The lady-parts were NOT happy. (And nobody likes unhappy ladyparts.)

Wednesday - Hit the roads. That's right, a light jog in SNOWPOCALYPSE. Who am i kidding? I freakin' LOVE running in the snow! Will be buying YakTrax however - all that sliding around got me out of Z2 even at a ridiculously easy (i.e. Turtles were passing me) pace.

Today - SWIMMY SWIM SWIM! After I warmed up, I hit my first 100 in an insane 2:11! Crazy! Unfortunately, I paid for that (and the FIVE TIMES I shoveled during SNOWPOCALYPSE) and my times went steeply downhill from there. Still, not a bad workout at all considering.

Tomorrow is another run - it's been sunny and low 20s all day and supposed to be more of the same for tomorrow, so the streets should be much clearer. Hooray for radiant melting!

Here We Go!

2011-01-31T12:19:00.002-05:00

So...today started my official training for Tinman. 21 weeks to go. What better way to kick things of than hit the pool? Now, ever since returning after the holidays, my swim sessions have been like this:

(via Steve in a Speedo)

Sp I was pleasantly surprised when all of my sets (it was a 1500 yd form workout) were under 2:30? My first 100 was even 2:20. Not where I was in October, but a definite improvement. I felt really good in the water aside from a rough 200 where I lost my form a bit and started "attacking" in the water.

All in all, a great start to training. Tonight is Karate and tomorrow it'll be bike time. I'm actually really looking forward to Wednesday - run in a snowstorm. No, I'm not being facetious. I LOVE running in snow! Expect pictures.

First Schedule! Woohoo!

2011-01-28T08:21:00.002-05:00

I had a nice surprise last night after work - Coach Karen sent my my first two weeks of training a few days early. Needless to say, I printed it out immediately and pretty much have it memorized already. It starts off fairly easy, a little over six hours next week and a little over seven the week after, but that's a good thing since I'm so out of shape. I have a little under six months to go and want to stay injury-free, so a slow ramp-up works for me.

Hoping to go for a swim today, but we'll see how work goes. I have a couple projects due before the weekend so might be relegated to the dreaded trainer just to save time. Anyone want to buy me an endless pool for the basement? ;-D

Will hopefully get out for some snow-filled fun tomorrow before it's all S/B/R.

Ready to Ramp Up

2011-01-27T11:14:00.002-05:00

Not much new going on here. I start with my new coach, Coach Karen on Monday and I can't wait. I've never worked with a coach before, so I am SO excited to tear into the schedule I will be receiving sometime Sunday. You can bet that I'm going to print that bad boy out and read it over and over again. I'm really interested to see what she has in store for me!

I'm also a bit nervous. Having to call an early end to the season last year means that I am severely detrained and out of shape. Starting next week though, that will be no more!

In the meantime, I need to get back to work and clear my virtual inbox to get ready for the season.

Buckle your seatbelts, here we go!

It's never too cold to run!

2011-01-14T13:54:00.002-05:00

Really busy day today, but just thought I'd share this fun photo from yesterday:

12 degrees. One crazy runner. This is how we do it in the L.P., bitches.

Bike LT Test

2011-01-13T10:04:00.005-05:00

On Tuesday I had my first-ever lactate threshold test, a Christmas gift from Dr. Z. (Who says all girls want diamonds? ;-D ) I opted for the bike test as I have enough experience running to feel pretty good about knowing my zones.

So, we packed up the bike and brought her to the Fit for Life center in Saranac Lake. I got changed while the physiologist hooked her up to the Computrainer.

I got ten minutes of warming up and then the fun began. What struck me immediately is that the Computrainer was set way differently than my trainer at home. I had to warmup in the granny gear. Time to adjust the resistance at home!

So every four minutes he took a finger prick blood sample and then I had to go into the next gear. We repeated this three times before I maxed out completely. I will fully admit to being disappointed by the condition I'm in. I couldn't even reach the 220-age number for my heart rate. It was a big wake up call.

So here's the results:

Graph:

And here's my new (wimpy) zones:

Zone 1 119 (Recovery Rides)
Zone 2 119-131 (Endurance Events)
Zone 3 133-146 (Tempo Work)
Zone 4 153-164 (Lactate Threshold / Time Trialing)
Zone 5 166-183 (Sprints and Anaerobic Training)

Here's to time in the saddle getting those numbers up!

5 Day Swim Streak! DONE!

2011-01-09T10:29:00.006-05:00

As everyone knows, the swim is BY FAR my weakest event. So what better to work on in the very early season than swimmy swim swim. The biggest limiter was my back and arms. I would have loved to have swam 2.5K a day, but a couple days all I could handle was 1K before my form fell apart.

So...3.5 miles in 5 sessions. NICE! The pool is only open four days next week, but my goal will be 4 miles in 4 sessions.

Also, I am officially registered for Tinman. Check it:

(Click to see full-size. Stupid Blogspot.)

Oh, and exciting new news to be announced. I'm holding off until I can get pictures.

First Two-a-Day of the Year!

2011-01-04T12:58:00.003-05:00

Man, it's only Tuesday and I can tell that I'm going to be TIRED after this week of training. Makes me wonder how I did 12-14 hour training weeks for Tinman last year. Thank God it's only January - gives me time to get back up to that fitness level!

Anyway, last night's Karate class was pretty good. We started off with the black belts working bo kata, which rocked. I hadn't picked up my bo in ages and it was a nice surprise that I really wasn't too rusty. Impressive considering I really have to work hard at that weapon. (I'm a sai kind of girl.)

This morning I did another quick, easy 2.5 mile run on the treadmill at a 9:30 pace. STILL no IT band pain, so I'm hoping to up it to a full three miles next week.

At noon I did an equally short, easy session at the pool. I was still embarrassingly, ridiculously slow even for me, but I upped my long sets to 400 (10:27 and 10:34 - YOUCH!)and did a couple sub-2:25 100's. A total of 1200 yards in the same amount of time (35 minutes) as I did 1000 yesterday, so an improvement. I just pray I can get back to the swim form I was in back in October. My swimming just never recovered from that trip to Phoenix last November.

So...first two-a-day of 2011 has been completed. They were both short and easy, but it's a start.

Outdoor Bike! Pool! Running! AWESOME!

2011-01-03T13:28:00.004-05:00

Oops...already lost a couple days of updating. In all fairness, it's been CRAZY. I have been training though.

Saturday Dr. Z. and I did indeed get outside for another (for me) seven miler on our mountain bikes. It was a blast. I would have taken mud pictures, but we just didn't get as messy as I did the day before. AWESOME!

Sunday, after a long day of shopping up in Plattsburgh it was time to hit the treadmill. I upped it to a 9:31 pace, which I was able to hold for 2.5 miles with absolutely no IT band pain. AWESOME!

The pool re-opened from semester break so I hit it as soon as they opened today. I expected to be even slower than usual (a.k.a. Bricks and snails go flying past me in the next lane. My 300 yard warmup took 7:50. Yep, almost a 2:40 pace. Admittedly I was warming up and nowhere near trying hard, but damn.

Speaking of warming up, the water was cold. I mean "Take five minutes to even get in and then have your breath taken away when you put your face in cold." Once again, DAMN!

I spent the rest of the time doing 300 pull buoy/100 drill to try to get my feel for the water back. After I had completed 1000 yards, Dr. Z. said he was done. (He had wanted to go longer but wasn't feeling well and exhausted.) He was willing to wait for me, but stopping made me realize I was already sore. Can we say out of shape? At least I wasn't fatigued. AWESOME!

Tonight Karate starts back up after being closed all last week for the holidays. AWESOME! I'm also hoping to hop on the trainer for about a half-hour...not so awesome.

Back in 2011!

2011-01-01T11:09:00.005-05:00

Happy New Year Everyone! Hope it was good. I know I really neglected my blog last year, so am hoping to do better this year.

To kick things off, I have some great mud photos. We're experiencing a winter thaw, so Beast has been dusted off and taken outside.

Front View:

I think I have mud in my teeth.

Even more impressive, the back view (and not just because of my fine Cuban ass...hahahaha...)

I literally had mud in my hair. Took forever to wash out.

Well, it's warm again today, so another bike ride might be called for. If I get out there, it'll mean that I made it through January without missing a month of outdoor riding, a true accomplishment up here in the tundra.

Back from Phoenix

2010-11-15T11:55:00.003-05:00

I did manage to get a couple bike machine workouts and even a short hike in while in Phoenix, but am glad to be able to get back to regular training. Pity that didn't happen. Heh. Beautiful 60 degree weather (a true rarity up here this time of year) meant that all indoor training had to be scrapped for outdoor activity.

Friday was a total throwaway - I left my hotel room at 5:45 am MT and arrived home at 8 p.m. ET. A truly long day, especially since I barely slept the night before.

Saturday Dr. Z and I went for a hike. Well, more like a walk in the woods - we walked to the base of Scarface Mountain and back - a total of about 3.4 miles.

Sunday it was time to try out mountain biking again. We did a slightly harder route, and I did fairly well considering it was only my second time ever. I even jumped my first log!

Pictures of the weekend will be coming soon. In the meantime, enjoy this picture of me hugging a ginormous cactus while on my hike on Thursday.

ANOTHER swim breakthrough!

2010-11-03T15:16:00.002-04:00

Today's swim workout was a nice long warmup followed by a 1000 yard time trial. I've been having some serious breakthroughs lately so I was psyched to see how I stacked up.

I started with a nice easy 300 yards to warm up. I felt stiff and sore from yesterday's strength training, but kept it easy. Was shocked to hit the wall in 7:13.

Next was 6 x 50 hard with 15 second recovery. The slowest was 1:07. And this is was with no one to pull me along, which is always a problem for me.

So, after 600 yards and then a full minute recovery, it was go time.

I decided to bust for all I was worth. At one point I wasn't sure if I was at 300 or 350 yards so I checked my watch. 6:50, which could only be 300 yards. Holy shit. I was fully in the hurt locker, but tried to hold on. Wanted to quit so badly, not being used to pushing myself on the swim for that long, but kept at it and finished in...are you ready for it?

23:50. Holy FUCK. 2:22/100 pace.

Now, any swimmer or even triathlete would laugh at that, I know, but that is a HUGE breakthrough for me. Just a month ago 25:00 would have been a breakthrough. I even double-checked to see what the pace would have been for 950 yards in case I missed a lap, but that would have been 2:30/100 even and I was definitely hauling faster than that.

I was supposed to do 3 x 200 at that new T-pace afterwards, but I was SO shot that the first one was 5:00. That (and having to leave for a meeting) told me it was time to go. However, I was more than happy to have left it all out there for the time trial. I'll take that over being able to do the post-work any time!

First Mountain Bike Ride! FUN!

2010-10-27T11:34:00.002-04:00

I thought that my previous spin with Beauty before putting her on the trainer was going to be the last outdoor ride of the year, and I was grateful even for that - October rides are rare up here in the Far North.

However, the weather gods smiled upon the Northeast and it was 70 and sunny. Both Dr. Z and I wanted to ride bikes tomorrow, but Dr. Z was stubbornly adamant about off-roading instead of a nice ride on River Road (my first choice). I do own a mountain bike (Beast), who was never seen dirt while I've owned him, so I grudgingly agreed to try out off-roading if we kept to EASY PEASY PUSSY trails.

Well. Not only did Dr. Z keep his word, leading us down wide grass paths and glorified dirt roads, I actually had a BLAST and didn't fall off my bike once! If you had told me I would be able to do even an easy mountain bike ride back in June when I was worried about hydration during Tinman because I COULDN'T EVEN GET MY WATER BOTTLE FROM THE CAGE, I would have thought you were insane.

So, I'm not giving up my half-century rides on wide highway shoulders anytime soon, but I was pleasantly surprised by how much I enjoyed mountain biking.

Coach Wanted

2010-10-25T14:39:00.002-04:00

Okay, I'm putting this out there. After this disaster of a season, I am seriously considering hiring a coach. I'd prefer someone local that I can work with in person, but am willing to work with something remotely if they're the right fit.

Any recommendations are most welcome.

Thanks!

Broke 2:30/100 for long swim!

2010-10-25T13:41:00.002-04:00

YES! After trying for a year to get to sub-2:30/100 for my long swims (i.e. Any set over 500), I FINALLY did it yesterday with 1100 yards in 27:15. Sweet! I actually thought I had gone sub-2:20/100, but idiot here double-hit her watch twice, making it appear I had done two laps more than I really did.

I'm still really happy though, especially since:

1.) That was my first time using my lap button to keep track during a long swim and I KNOW it slowed down my turns at the wall

2.) I'm pretty sure I could have kept a sub-2:30 pace going for longer.

In other great news, despite my last entry saying it was the last outdoor bike ride of the year, tomorrow is going to be in the 60's, so it looks like my trusty mountain bike Beast is going to get a late-season spin. It actually ended up in the 60's today, but idiot here already got on the trainer this morning not realizing how warm it was going to be.

Last Outdoor Ride of the Year

2010-10-13T13:33:00.003-04:00

It was an unseasonal 55 and sunny today, so I took Beauty out for one last ride before hooking her up to the trainer. It was a beautiful ride, but the purple of my toes when I got back convinced me that it was the end, especially since it's going to be 40's and cloudy after today.

My pace was ridiculously slow - couldn't even hold a 15 average I'm ashamed to say. It was a combination of many things - being out of shape (I've barely been riding because of the weather), the nasty wind, and my windsail-like bike jacket. (I really DO need to find one that's closer-cut.)

Slowness aside, it was great to get out there one last time. I'd complain, but I had the trainer set up about three weeks earlier last year, so not bad at all.

Now...is it Spring yet? ;-D

Dating a Triathlete

2010-10-12T11:42:00.003-04:00

Read this on Beginner Triathlete this morning and just HAD to share. Poor Dr. Z! The ones about food are especially true.

---------------------

Dating a triathlete...

"I am an outdoors type of person." Really means: I train in any type of weather. If it's raining, snowing, 90 degrees w/100 percent humidity, or winds gusting at 30 mph. I don't want to hear any complaints because I will still train in it and you're just a big wuss for complaining about it.

"I enjoy riding my bike." Really means: with or w/o aero bars, alone or in a peleton, I don't care. If you can't do a spur of the moment 30 miler then you're not my type. I will let you draft, but if you can't hang and I drop you - I will see you later. I am a capable mechanic, but don't expect me to change your flats or tune your bike. You need to learn that on your own.

"I enjoy jogging." Really means: Let's run hills until we puke. I have just as many shoes as you only mine are better because they are functional and all look the same.

"I enjoy dining out." Really means: I enjoy eating out, in or anywhere else I can find food. Don't be shy because with the amount of food I eat, you can have that main entree instead of a salad and you will still look as though you eat like a rabbit in comparison. Don't get your limbs too close though as I may take a bite out of you. Most importantly don't expect any taste off my plate unless you can bring omething to the party like more food. Eventually though if your not burning 4,000 calories a day your going to plump up and have a terrible complex due to watching me eat deserts and not gain any weight. Friends and family will eventually decide not to dine with us anymore due to my horrid table manners. Oh, and don't ask me any questions during breakfast, Mid Morning Lunch, Lunch, Afternoon lunch, dinner or Recovery Dinner as it does not lend to efficient food intake.

"I enjoy quiet walks on the beach." Really means: Walks on the beach warming up into an 8 mile run and then plunging myself in the ocean for a 2 miler. If you get in my way you're going to find out what mass start is and let me assure you that you don't want to find out.

"I find fulfillment in charitable work." Really means: If I am not racing, I am volunteering and I expect you to be there along side me as I stand out in 90 degree weather for 8 hours handing out sports drink to cyclists going 20 mph. Just stick the ol' arm out there and hope it doesn't get taken off.

"I enjoy sharing quiet moments together." Really means: It's taper time. Just back off because I am strategizing and in a pissy mood because I am worried about my "A" race and can't workout.

"I am an active person." Really means: Aside from my 40 hour job, and the 8 mandatory hours of sleep a night. 10 hours a week are devoted to me during the off-season and 20 during race season leaving us 4 hours. 2 of which are spent inhaling food and you not talking to me, so let's make the best of the 2 hours we will spend together on average each day. If you are a licensed message therapist or doctor this would make the most optimal use of our time together. Nutritionist is also acceptable, but I probably already know just as much as you.

"I enjoy road trips and leisurely drives." Really means: You have your choice of Wisconsin, Idaho, Florida, California, Arizona, and Canada, but don't expect to do much site seeing. If I get enough support from you we might be able to include Hawaii in there.

"I enjoy site seeing." Really means: Lets grab a mountain bike and get our HR's up to 90%. There's plenty of time to look around on the descent as trees and bushes whiz by you at 40 mph.

"I like stimulating conversation." Really means: while we are running, we can talk about food. Then we can talk about how we decided what to wear on this run based on the temperature at start time versus the temperature at the time we expect to finish, how horribly out of shape we are, how many miles we did last week, and how many we will do this week and next week. Then we can talk about food.

"I enjoy relaxing soaks in the tub." Really Means: I'm going to stop on the way home and buy two bags of ice, throw them in the tub with some water, and sit in this torture chamber for 30 minutes.

"I'm interested in photography" Really Means: My camera is permanently perched a tripod in front of my trainer. I obsess over taking photos of my bike position and analyzing them to get the perfect setup.

"I'm into in technology" Really Means: My HRM and bike computer are my best friends. Until you can give me some hard data that can improve my training, don't bother trying to buddy up to me. You could one day break into the top three if I find you as entertaining on long runs and rides as my mp3 player.

Exploring the NCCC Weight Room

2010-10-05T14:24:00.002-04:00

Hit the pool today. Unfortunately my lack of swimming over the past week and a half showed - my splits weren't HORRIBLE, but they weren't that great. Did hit one 1:06 50 yard sprint with the help of Dr. Z. Like I said, nothing great. Actually ended the workout early to spend a good 15 minutes on technique drills.

After that, I went to the NCCC weight room for the first time now that I've canceled my membership at the gym. (Sad, but it had to happen - they lost their partnership with the pool.) It was small but had everything I needed except a pulley machine for rows. Luckily they had a weight machine that was very close. It should work out just fine for my routine.

Now it's FINALLY cleared up and warmed up. So tempting to try to get out for a quick bike ride. Sigh. After the long time at NCCC I must work instead.

I RAN!

2010-10-03T13:22:00.002-04:00

I've been fighting this IT band injury for weeks now, which is why I dropped out of the marathon, but yesterday...I RAN!

Okay, it was two miles on a treadmill with no incline at a 12:00/mile pace, but I did it and it didn't hurt! YAY!

Also, Dr. Z and I just got back from "hiking" Mount Baker. It's really a little bump compared to some of the mountains around here, but it was our first time in a year, so we wanted to start small. It was PERFECT weather for it too - sunny and 50. A beautiful fall day.

Tomorrow is still up in the air training-wise. I still haven't decided between swim, bike, run, or a combination. Depends on how my knee feels. I also have Karate class tomorrow - gotta get there since I missed Wednesday.

Friday Follows and Fun!

2010-10-01T10:35:00.009-04:00

First of all, LOVE this UnderArmor ad because it pumps you up and it actually features female athletes without being all "Girl Power!" In fact, they could have used male athletes and it would have worked just as well.

Now for some follows:

Just stumbled upon Kara Goucher's blog. Head over and congratulate her on her new son Colt.

Next, head over to Sonja's blog. She's an AGer heading down to Kona and just beat the Elites to win her "tune-up" 70.3 a couple weeks ago. Woman is SICK fast, yo.

And finally, if you're not following Steve in a Speedo's Twitter feed, you're a moron.

Was Sick, Now Better

2010-07-22T21:13:00.002-04:00

Hey All,

Spent yesterday sick. Blech. Stomach was hurting so bad I didn't even work. (And that takes a lot when one works from home.) Needless to say, no training was done.

Finally felt better today. Skipped the morning swim, but got out there for the Fun Run. The course of the week was "No Name," a course that has always boded bad luck for me. I finally did decent on it - no GI issues, no bonking, nothing. I finished the 4.28 miles in 35.37. Not a speed record by any means, but not bad. I really want to get back to doing sub-8's though. I hate having lost my speed. I just have to keep telling myself that I've made huge improvements in my endurance.

In other news, Lake Placid is absolutely crawling with Ironman competitors. Awesome!

Anyway, tomorrow will be a 20 mile bike and swimming the Ironman course. First 1.2 mile open water swim ever! I'm nervous, but I know I can do this. (Actually, physically, I can. Put me in a pool and it'd be no problem. It's totally the mental aspect of being out in the middle of the lake that gets to me.)

...and back!

2010-07-18T21:06:00.003-04:00

I've been up since 5:30 and Dr. Z. took his camera home anyway, so I'll make this short for now. I did indeed get my sorry ass out the door yesterday and run 10 miles in a surprising 1:32:30. Pretty freakin' sweet! Now I just need to get back on my damn bike. I haven't ridden in over a WEEK! (I was hoping to get out there this afternoon but was just WAY too tired between the lack of sleep and the three hour drive home.)

Anyway, Dr. Z's XTerra sprint tri started off strongly - he survived the swim. He was back of the back, but putting in pretty damn good times for him and was far from the last one out of the water.

He looked good leaving T1, but unfortunately completely twisted and wrecked his chain about halfway through the bike. Frustrating because he had just finished the real technical part of the course. He was understandably upset and not just DNFing, but also having to throw yet more money into his hybrid.

Anyway, more details to come with pictures, but now I must SLEEP.

Quick Note

2010-07-17T07:18:00.002-04:00

Going out of town soon to sherpa Dr. Z through his first official triathlon - the Sky High XTerra down outside of Albany. It's a sprint-distance offroad triathlon - a bit too crazy for my tastes. (My bike handling skills are Teh Suck - no way I'd survive.)

Anyway, I'll be back Sunday night or Monday morning with pictures. In the meantime, I'm hoping to get in a quick ten miles before we leave today and fifty miles on the bike tomorrow after we get back. (That's the plan anyway. We'll see if it actually happens.)

Evening Swim

2010-07-16T21:58:00.003-04:00

Had to cancel my bike ride today thanks to torrential rains all day long. I think I'm going to remove the slicks from my mountain bike Beast, put the knobbies back on, and use him for bad weather. I haven't ridden in a week and I'm NOT happy about it. (Admittedly the other missed workouts were my fault - I've been dealing with insomnia all week and it's affected my training.)

Anyway, had a nice evening swim with Dr. Z after work. Went out to the first orange buoy after the yellow ones in ten minutes. Had a panic attack when I went to cross over to the other lane to head back and ended up fighting the wind-driven current. I switched to breaststroke and managed to get to the other line without completely losing it. Once I was on the line again, I was fine. Something about the buoys soothes me even though I'm not tall enough to stand on the line. It's like I feel connected to land and civilization as long as I can just watch the line under me. Got back REAL fast though - 18:30 when I hit the last buoy. Since it was so early in the workout, I went back out four buoys and this time DIDN'T freak out crossing over. Still finished early at 28:00, but just wasn't feeling it today. Will hit it again on Tuesday. I do get nervous heading out much further without an escort boat though. Don't know how other triathletes do it.

Fun Run #2 and When to Throw Out Your Shorts

2010-07-15T15:57:00.004-04:00

Well, I just got back from Fun Run #2 of the year. It was hot...AGAIN. I bonked and ended up walking parts of it...AGAIN. I finished in 34 minutes even, which is 4 minutes off my PR for the Hillyman course. Sigh. I was hoping the extra Gatorade and adding salt to it would help. I'm starting to run out of ideas.

On a positive note, my pace was almost 15 seconds faster than last week (8:57 vs. 9:09) despite it being a MUCH tougher course, so I guess that's something. (Last week was Flatlander.) I know it wasn't totally the heat - I haven't been doing my hill work.

Oh, and I guess it's time to retire these shorts. It looks like my ass has been attacked by a wildcat.

New Record For Me

2010-07-15T15:12:00.002-04:00

Yes indeed. No posts since freakin' FEBRUARY? Sheesh. So much has happened that I'm not even going to try to catch up. I'm just going to post today's workout as if nothing's happened.

Went for a swim in Mirror Lake this morning. I'm really starting to love the early morning swims. I just wish I could zip myself into my wetsuit - it's always a pain to find someone to do it for me. The downside of liking a tight fit.

I swam out to the second yellow buoy. I had been hoping to go further but started feeling wheezy and the water is NO place to mess with an oncoming asthma attack, so I turned around. Luckily, by the time I got back to the start buoy it had passed so I went back out and swam the first four buoys again. I'm really hoping to finally do the whole line tomorrow night and prove to myself that I can swim 1.2 in open water. In the meantime, I'm upping my Pulmicort (steroid inhaler) back to twice a day instead of just once. My doctor told me to try bringing it down to just once a day but it's not working, at least in this heat. I'll also use my rescue inhaler before going in.

Tonight will be another hot Fun Run. Argh. Plan for not bonking like last week is full Gatorade (already slurped down half a liter) instead of diluted, the Heed Endurolytes I got at the criterium, and tucking in behind IronDad for the first three miles. He's SO much better at pacing than I! (I should have known not to pass him in the first half mile last week, but the pace felt too easy - needless to say, I blew up and he ended up passing and finishing way before me.)

Let's see if we can iron out these issues!

My Butt Hurts

2010-02-26T12:59:00.001-05:00

Yep.

Three hours. On the trainer. Longest bike ride EVER.

Man, the sore legs weren't too bad. The trainer wasn't even too bad - I put in Fellowship of the Ring and geeked out. My butt, on the other hand, was KILLING me. I was wearing bike shorts but I'm just not quite conditioned yet.

Otherwise it went really well. Next up is tomorrow's 1:45 run. Hopefully my legs will feel at least somewhat fresh in the morning.

GOOD Swim! Yay!

2010-02-25T15:00:00.002-05:00

Had to take yesterday off due to feeling like crap. Mother Nature stopped by for her monthly visit, the bitch, and left me feeling totally drained.

However, after a solid two weeks of frustration in the pool, I had a breakthrough today. Still don't have a lot of stamina, but something clicked about halfway through my workout and I was hitting well under a 2:30/100 pace. I even did one 50 yard lap in 1:10. Yay! (Keep in mind, this is without doing flip-turns, which I have no idea how to do.)

So, I'm still a lousy swimmer, but I'm LESS lousy. I also e-mailed my coach to schedule another lesson at the end of next week. (I'm going for one lesson every two weeks for the forseeable future.) Hopefully I'll get even better!

Long Run, Long Bike, and More Bad Swimming

2010-02-24T11:24:00.002-05:00

Friday's 2.5 hour bike went really well. I had two back-to-back "Listen-Only" type meetings so I actually did it during work. Kept my heartrate around 140.

Saturday was a 90 minute long run. Did it on a treadmill and started at a nice easy 9:31 with no incline. Want to go slow after last week's blowup during the long run. Increased it to 9:03 for the last half hour. Once again, felt great! Plus I had an excuse to put on my compression socks and hang out on the couch watching the Olympics the rest of the day.

This is a light week, so not much happening. I've been working the swim. Good news is I can breathe every OTHER stroke now, but bad news I can only do it for 50 yards at a time and at a 2:50 pace. Sigh.

Tempting to skip today's bike - just got my period and am REALLY dragging. We'll see.

Swim Lesson

2010-02-18T15:54:00.002-05:00

The one part of my training that hasn't been going well lately is swimming. Well today I finally got in touch with my awesome swim coach. Turns out she was heading to the pool at the same time I was, so she spent nearly an hour walking back forth alonside the pool shouting corrections while I did laps.

Because of my out of control kick, I got to use a pull buoy. It felt very weird to have a large bouyant thing between my legs.

(Did I get a spit-take on that one? Hee.)

Anyway, I got so much good stuff today, it's a shame the pool is closed over the weekend for the final basketball games. Boo. (Actually, it's a good thing because I'm not supposed to swim again until Tuesday and otherwise I'd be ignoring my plan and doing extra swimming.)

Yay!

First Week of Training Complete

2010-02-15T12:22:00.002-05:00

It was tough. I'm sore. My knee is a bit achy. I'm behind in work. But I completed the first week of HIM training without missing a workout. YAY!

It culminated in Saturday's brick. I woke up at 5 to take my meds, dozed until six, and then got up, had breakfast and coffee, and was on my bike by 7:00. Two hours later, I hopped off, used the bathroom, threw on about three more layers of clothing, and then headed out for a 45 minute run in 5 degree F weather. BRRRR!!! My skin was so cold that I didn't realize that my Fuel belt was bouncing around and scraping me until afterwards.

All in all it went great! I felt tired but not worn out after the bike, hit my 9:00 race pace on the first mile, and while miles three and four were tough, got a nice shot of endorphins to finish strong!

Thank God, because yesterday's swim was a real goggle-thrower. Grrr. My speed is going DOWN, if that's even possible without actually sinking.

First Week of HIM Training and POOL IS OPEN!!!

2010-02-10T11:16:00.002-05:00

First week of HIM training has begun. It started on Superbowl Sunday - managed to get the hour on the trainer in before the party without a problem.

The volume is incredible. This plan brings up the volume early and then focuses on speed the rest of the time, so keeping up has been a challenge. I'm desperately training to complete the volume so that I don't have to drop down to the beginner plan. The real test for this week will be Friday's 2 hour bike/45 minute run brick. (Yeah, you heard me. Five months out, this is what they want.)

Today's run was the hardest I've done in a long time. I did 10 minutes at a 9:13 pace, then did a 40 minute tempo run at 8:27. Cooldown was 5 minutes at 9:22 and 5 minutes at 10:00. I was a wuss and didn't incline the treadmill although you're supposed to. It was 7 miles even, total.

The pool opened just in time for my training plan. (Literally - it opened Monday, the day of my first pool workout.) I took it easy on Monday - 50 yard warmup, 4x100, then 100 yard cooldown. Hit two sub-2:30 splits, so I haven't gotten any slower. I was a bit sore on Tuesday though, so it's good I kept it short. Figured it was a good idea since I hadn't swam in two months.

I'm going to do 100 WU, 6x100, 100 CD this afternoon - I'll get back up to the long workouts they want soon enough.

Last Week of Off-Season

2010-02-01T12:32:00.002-05:00

Well, this is officially my last week of the off-season. My half IronMan plan starts on Superbowl Sunday. AAAAAHHHH!!!

The pool is STILL closed (it's been almost two months now), but FINALLY got an update saying that they at long last got the pump running and now are just waiting for the temperature to come up. I'm ready to show up TODAY with my wetsuit - 70 degrees is perfectly fine with a wetsuit.

I did 40 minutes on the trainer today. It was one-leg drills, which was really tough. My left leg rides nice and smooth but I have a big "dead space" at the top of my stroke with my right foot. It was enlightening.

Tonight is Karate - I missed all last week so definitely have to drag my ass over there no matter how tired I am. (That's what usually gets me - class doesn't even START until 6:30, by which time I'm starting to crash, especially in the winter when it's already dark out.)

Skiing!

2010-01-18T09:29:00.002-05:00

We've had such an amazing winter this year! (So far anyway.) Both Saturday and Sunday were warm and sunny, so cross-country skiing was in order. The snow was PERFECT! It was actually TOO fast for a beginner like me. I did alright on Saturday, but fell half a dozen times on Sunday. My skis just kept getting away from me on the downhills. Those long, skinny skis just have no control. I torqued my knee pretty bad and pulled a ligament. I spent a lot of yesterday afternoon watching the football and icing.

The knee felt a lot better this morning. Still not a hundred percent, but much improved. I did LT training on the bike for 50 minutes, which went really well. My plan also called for weight work on the legs, but I'm skipping it because of the knee. I look at weight training as icing on the cake anyway.

Tonight is Karate. I've barely attended the past couple months for a variety of reasons, but am looking forward to getting back into it.

In other news, although it was supposed to open this week, I've still heard no word on the pool. I'm REALLY getting nervous here - I want to start back up with tomorrow's swim workout that is planned.

A MONTH?!? Crap!

2010-01-14T13:22:00.003-05:00

Hey All!

Between the craziness of the holiday season, starting a new job, and being sick there's just not been time for training, forget blogging.

I'm just starting to feel better. I've been easing into exercise. I did half an hour easy on the trainer yesterday - didn't even wear my HR monitor. Just spun comfortably.

Today I did 45 minutes of yoga. Didn't realize how tense and "locked" I was. Wow! Definitely have to keep yoga in the rotation even after I'm well enough to fully S/B/R.

Back from Business Trip

2009-12-18T15:07:00.002-05:00

*dusts off blog*

Hello? *tap* *tap*

Anybody still around?

Seriously though, I can't believe I haven't updated in two weeks. I spent the second week of December in L.A. on a business trip, where the only workout I managed to get in was a 1.5 hour ride on a recumbent bike. (The only bike the hotel "gym" had.)

I've managed to get right back into the swing of things though, so yay! I've been missing the swim workouts because of the pool being closed, but am hitting all of the bike and run sessions.

Yesterday was an hour easy on the bike. The plan said to find rolling hills, so I simulated that on my trainer by putting it into a higher gear for a few minutes every so often.

Last night Dr. Z and I went out and helped with the children's class. It was SUPER easy - no one-on-one training at all. Spent most of the time just kinda standing around. We got a half hour of private training afterwords as our reward. Well worth it!

Today was one of the toughest run workouts I've ever done: 20 minutes easy at 8:57 pace, then seven sets of 3 minutes at an 8:00 pace followed by a two minute recovery at 9:05. Finish that off with another 20 minutes easy, this time at 9:05 because I was TIRED. Total workout: 8.54 miles in 1:15. WOW!

Tomorrow is a well-deserved day off. (There's supposed to be an easy swim workout, but...POOL CLOSED.) I'll do some walking to loosen up the legs but that's it.

Swim and Run

2009-12-04T10:13:00.002-05:00

Yesterday's swim workout went fairly well. I did 3x400 for my main set and hit 10:03 in the middle one. ALMOST a 2:30 pace. I'm looking forward to taking another swim lesson when I get back from L.A. I don't expect to ever be a fish, but I do need to get my long-distance speed down to 2:00-2:15/100, which I think is a perfectly reasonable goal.

Today was long run day. I did seven miles again. It took me longer than last week on the treadmill, but there's some nasty hills, a strong headwind, AND my hamstrings were killing me. I did keep it at my goal 9:00 pace with a time of 1:02:42.

Anyway, tomorrow will be hitting the pool and a short stint on the bike trainer. Sunday is my day off, which works out well since I'll be spending most of it travelling.

Let's see if I get up early Monday morning to do a long bike before meeting my client. At least I have the time zone change working in my favor!

Officially Signed Up! AAAAHHH!!!

2009-12-02T12:05:00.002-05:00

It's official. I'm signed up for the Tinman 70.6 in June. Bib number 67. I've added a countdown at the top of the blog. AAAAAHHH!!!

Anyway, been a few frustrations lately. I cut yesterday's long swim short after not being able to crack a 2:45 pace. Dr. Z. keeps going on about how at least I'm not exhausted at the end and can go forever, but I've been looking at even MOP people's paces and that just won't cut it. I was hoping to see much more improvement between all the time I'm putting in and the lesson I took, but no luck. I'll definitely be scheduling another lesson after next week's trip. That brings up another annoyance with swimming: The pool will be closed for the holidays when I return. It's a college and everything closes down for winter break. ARGH!

On top of that, I had to bring the bike to the shop today. Turns out that I had the trainer drum too close to the wheel and have prematurely worn out my tire - to the canvas in one part! Now I have to go online and try to find a trainer wheel in a 650 size - they only had 700s.

So anyway, much frustration. Many technical and form issues to work out before my swim and bike are on par with my running.

Swam over a MILE!

2009-11-24T15:21:00.002-05:00

You read that right. After an awesome 4.5 mile run this morning, I swam 2000 meters in 55:12. That's 1.14 MILES. How cool is that?

TrainerChick was there after teaching a water aerobics class, and unbidden gave me a tip on how to rotate to breathe without using my kick, so yet another form issue solved.

My average was 2:46/100, which sound pathetic, but I was still working out form issues in the first 500, hit my peak of 13:16 in the second 500, did the third 500 in 13:51 and had to fight both fatigue and a nasty foot cramp in the last 500, coming in at 14:05. So, I know I can do even better next time. I'll start with hitting under 55:00 and go from there.

YAY!

Training Back on Track

2009-11-23T14:34:00.002-05:00

Training for the Tinman is finally back on track...for now. A second business trip, this time to L.A., may very well derail it, but I'll enjoy it while I can.

Saturday I swam for 1250 yards, doing a 200 yard warmup, 10x100, and then 50 yards to cool down. I left my watch home again, but stayed ahead of the woman next to me, which made me feel good.

That evening I did another speed workout, this timeon the trainer. 45 minutes of awesome pain.

Sunday was a much-needed day off.

Today I did my long bike - 90 minutes at a heartrate of around 140. My legs were all wobbly when I got off!

Tomorrow is a long swim (2000 YARDS!) and a run. After that, failure may come again as the stupid pool is closed Wednesday - Sunday for the holiday. Suckage.

First Swim Lesson, Great Long Run

2009-11-20T11:48:00.002-05:00

Tuesday's swim lesson went really well. It was held in the endless pool, so TrainerChick was able to stand next to me and correct my form as I swam. Turns out I have good body position, but it goes to hell when I breathe, so I worked on rolling my entire body and tucking my chin in to breathe. Also, I was forcing the kick, so I worked on that as well. (TrainerChick: "Think mermaid!")

I ran on the treadmill right after since I was at the gym and boy was that a mistake. Had a terrible run. I do seem to remember that the treadmill I used is set a bit fast, so that might have been the issue.

Wednesday I got on the trainer for an hour easy. Kept the heart rate in the 130s. I find the monitor keeps me honest on the trainer since I can't measure distance. I was supposed to run after, but was SO exhausted from staying up late the night before that I bagged both that and Karate.

Yesterday was back to the pool to put what I had learned on Tuesday to practice. Unfortunately I was actually SLOWER than before. I know that I have to slow down to make corrections, but it was still very frustrating. Dr. Z suggested that I leave the watch at home for now and I'm going to use that advice. My plan goes by distance for swimming anyway. I'll start timing myself when the changes have been incorporated smoothly.

Today's long run went much better, which was nice. (Hey, I may not be much on the bike or swim yet, but dammit I can run.) I ran 6:75 miles in an hour despite a cold rain and a nasty headwind on the way back. It was definitely a "mental toughness" day, but I was rewarded by my fastest hour-long run in ages.

Tomorrow is a speed session at the pool and 45 minutes of intervals on the bike trainer. Sunday will be a much-deserved rest day with much watching of the football.

Back to Work(ing Out)

2009-11-16T13:47:00.002-05:00

Lost of last week due to illness WHILE being at a work conference. Blech!

Anyway, finally getting back into it. I did 45 minutes easy on the trainer last night, which went well. Followed that up with 3.5 miles at an 8:43 pace this morning. I'm hoping to do another hour easy on the trainer after work, but am losing steam fast.

Tomorrow is my first swim lesson. I am so excited! Hopefully I can start to fix all my form issues and because if not fast, at least efficient in the water. Yay! Also will be running 3.5 miles easy again.

Great Wintery Run

2009-11-05T10:16:00.002-05:00

Yesterday Dr. Z and I hit the pool again. I did 3x400 and came up with my usual ten minute-ish times. At the end, one of the local trainers who was leading a water aerobics class said, "You guys were working hard. I could make you so much more efficient. I'll bring a card to Karate." (Her kid takes classes.) It was like we were painful for her to watch, LOL. Dr. Z got there too late to grab her before the end of the kid's class, but I'm hoping to stop by the gym and pick up a card - I'd love to take lessons from her.

Last night's Karate class was pretty good. It was a TINY class - the flu is just rampaging through town right now. Half the people there were black belts. We worked sai for a while, then did conditioning drills, tae sabak drills, and a little bunkai. No sparring, but I think it was because the class was too small.

Today was my long run. It was AWESOME! 35 and no wind - perfect running weather for me. I covered almost 6.75 miles in an hour. Yay! I don't even feel wiped from it.

It's weird only doing one workout today, but no teaching Kid's Class because of Business After Hours. Must network!

Tomorrow is swimming, biking, and Karate.

New Tri Plan

2009-11-03T10:45:00.002-05:00

My new Half-Ironman training program is going well so far. Did a long swim yesterday. I'm still slow, but getting better.

Last night's Karate class was wonderfully low-key, which I needed after a hard run and a hard swim. We did some sai, conditioning drills, and self-defense.

Ran again this morning - First time I've run two days in a row in a long time. It was a slow, easy run though - 3.2 miles in 30 minutes. Will be doing 45 minutes easy on the bike later today.

Tomorrow is a swim and Karate class. Easy!

Good Run

2009-11-02T10:23:00.002-05:00

Did a 40 minute Z3 run this morning. Zone 3 unfortunately is just under a 9:00 pace nowadays, but I know that I'll get my speed back now that I'm running regularly again. I went about 4.53 miles. It felt great - I love running in the cold!

Looking forward to swimming during lunch. Have a 1500 yd set scheduled. It'll be the first time I've ever swam anywhere near that far without stopping, so it should be interesting.

Tonight is Karate. Really looking forward to that as well after missing last week completely.

Yep, that's three workouts today. Phew!

Unscheduled Day Off and New Plan

2009-10-29T12:08:00.003-04:00

Ended up taking yesterday off, not even going to Karate. The car was in the shop all day and my period had just started, leaving me wiped. Thanks Mother Nature! (NOT!)

On a positive note, I'm starting a new training plan that's geared for Half Ironman. That's right, I'm doing Tinman in June! Haven't signed up yet because of money, but will soon. It's actually slightly more than a half IM, at 70.7 miles instead of 70.3. (The run is long, according to the website.) I think I'll be truly excited and nervous once I actually sign up...yikes!

Hitting the pool after work...can't wait! (Assuming it's not crowded...downside of going after work instead of during lunch.)

Tri Training Goes On

2009-10-28T10:07:00.002-04:00

Not much new...been swimming and biking. Finally started to ease back into running on the treadmill, which my foot hasn't complained about so far. Getting a new pair of trainers didn't hurt.

Pool is going well. I can do 50 yards in 1:06, which is an improvement but I can't hold the pace for long. I've been going with Dr. Z., who can speed right by me in the next lane. My only solace is the fact that he burns out fast.

Biking is still about the same. I keep forgetting to pump up my tire a bit. It's way too soft - to the point where the resistance on the trainer is being affected.

Hoping to hit the gym today for a short run on the treadmill and some weight work. That is, if I can get my car back from the garage. (If only it were a bit warmer - I'd just bike over.)