Race Report: Waterman's International Aqua Bike 2018

The Quick & Dirty

2018 Waterman’s International Aqua Bike

Rock Hall, MD

72℉, Sunny, dry roads

1500m swim, 40km bike

2:23:37

Overall Rank - 6/7

Age Group Rank (F-AB) - 6/7

 

Pre-Race & Warm Up:

Slept in my own bed, got up, packed up my gear and my J, and started the drive out to Rock Hall. I ate two Uncrustables for breakfast as we crossed the bridge into MD on 495. I also clearly drank a bit more water than intended, as I spent a good hour after we got over the Bay Bridge looking for a bathroom that was open at 5am. We very nearly had to stop at the side of the road!

Once we arrived at the race site, which was equal parts breathtaking view and disgusting mudpit, I picked up my packet and did the usual stickers and transition setup. There was a brief “oh crap” moment where I thought I forgot my race belt, then remembered that I wasn’t running so didn’t need one. J and I took a few pics of the harbor view, then made our way over to the Team Z tent to wait for the start.

My warmup consisted of getting my wetsuit on and walking from the Team Z tent to the swim start. Getting on the wetsuit was insane! I definitely need to practice, as once a few kind teammates gave me some pointers, I was doing much better. As Jen and I headed over to the start, I mentioned that maybe I needed a bit more trislide….a comment that wound up being all too true.

SWIM

1500 meters, 40:09 (2:41/100 meters)

I’m surprised this was over 40 minutes, considering I was in a wetsuit in salty water. Granted, I told myself to take the swim super easy, but I thought I’d be closer to 38 minutes. It did take a good amount of time to haul myself out of the harbor. The “steps” were up at my armpit level, but fortunately a kind and sturdy volunteer grabbed my hand and helped me out. I kept everything calm and relaxed. There wasn’t a lot going on in the way of landmarks, so I really depended on the buoys for siting. I feel like I swam fairly straight. This was my favorite swim to date. 70 degrees, fairly clear water, and just lovely. Minus the neck and underarm chafe, of course!

 A swim Exit photo to be proud of!

A swim Exit photo to be proud of!

 

T-1

4:46

Someone has never gotten herself out of a wetsuit before, and paid the price today. The only ever time I wore a wetsuit there were strippers. This was so embarrassing. I had to eventually sit in the mud and it STILL took forever to get the suit off my heels. It was a longish walk/run from the water to transition, but wow. Practice!

 

BIKE

40 km, 1:38:43 (14.9) mile/hr

Oh so very close to 15 mph! My plan was to get faster with each 5 mile chunk, and I was successful! The course was pretty, with lots of corn fields and other “exotic” views for this suburban girl. It was a little bit lonely out there, since the Aqua Bike athletes were the last wave. Since I’m a slow/average swimmer and a slow cyclist, I didn’t see a lot of people. I did, however, manage to pass a couple of fellow competitors, which was amazing.

Right at the beginning I heard a terrible noise every time I pedaled. Within the first five minutes I realized that my frame pump had come a bit loose and had fallen down towards the drivetrain. It was getting smacked by my pedal with every stroke. I hopped off, stuffed the pump in my hydration pack, and got going again. Its worth pointing out that both at the mount line and here that getting clipped in was practically impossible. My Speedplay pedals have always been a nightmare to clip into, and the muddy transition area made it worse. Any idea why they’re such a pain?

The last few miles did start to get tough. I had to bargain with myself to keep on pushing and not let off the gas. I’m so proud of myself. For the first time every, I’m really pleased with my bike. Yes, I wish I were faster, but that will come with work and some weight loss. I really gave it everything I had!

 Jen knows what’s up: AquaBike 4eva!

Jen knows what’s up: AquaBike 4eva!

Once I got back to transition, there was some confusion about where Aqua Bike athletes were supposed to go. Eventually I just took my stuff back into transition, picked up a medal from a group of kids with clipboards, and then found my way back to the Team Z tent to wait for my friends to finish up. I was feeling pretty goofy, which usually means I need some water and salt. I did not have any heart pounding or any other bad symptoms.

 

Goals & Race Post Mortem

I met all my goals! Good relaxed swim, positive thinking, and a negative split for the bike course. Triple win! I wasn’t very consistent with my workouts this season, so even though I had a lot of improvement as far as bike confidence, it didn’t translate into speed. I’m also significantly heavier than I was last season. I would love to come back to this course and have another go at it after a winter of training.

This was my first time doing a Kinetic race. I’ve heard really good things, and overall, this was a nice race. I think perhaps the volunteer coordinator didn’t give very specific instructions to some, as there were several volunteers at intersections not waving flags or moving at all. Fortunately I had studied the course map and knew where I was going. That wouldn’t stop me from doing another race from Kinetic. Hopefully my run will be in good shape and I can make it a triathlon, although it is really nice to know that Kinetic has Aqua Bike as an option for all their races.

Up next…off season planning!

 Love these ladies xoxo

Love these ladies xoxo

Race Report: Reston Sprint Triathlon 2016

The Quick & Dirty

2016 Reston Sprint Triathlon

Reston, VA

72℉, Mostly Overcast, wet roads

400m pool swim, 12 mile bike, 3 mile run

1:32:48

Overall Rank - 359/559

Age Group Rank (F35-39) - 19/28

 

Pre-Race & Warm Up:

Comeback complete!  This was my fourth triathlon, and was by far the most fun.  Amazing what being well prepared does, isn’t it?  I had a peanut butter and banana sandwich 5 hours before go time with some water, then went back to sleep. Kind of. There really wasn't much sleeping the night before. I got up and out of bed 3 hours before go time and into the shower to attempt to wake up. I also had a cup of green tea and more water. I was hoping to....ahem....clear out the pipes, as it were, but my stomach decided to play coy.

J took the bike out to the car, and I double checked the gear bag.  We headed out, and got to the venue around 5:30am.  Parking was across the street from the pool, and was a quick 5 minute walk to check in.  I racked my bike, got body marked, and at 6am the pool opened up for warm ups.  The water was like bathwater! Over 84 degrees! I did an nice easy 200m of freestyle, then walked through transition areas to make sure I knew where bike out and run out were. When I got to the racks I noticed that I had somehow gotten myself mixed up.  I was number 388, but had racked with the 330s, and had 338 marked on my body.  Ugh!  Race day brain, I guess?  I re-racked my bike in the correct place, reset my transition area, and hustled over to bodymarking to get fixed up.  Such nice volunteers...although I was feeling pretty dumb inside, everyone was so sweet about helping me.

I didn’t do any other warming up, as my lower back had started to feel quite tight when I got out of the pool.  J kept assuring me that it was probably just nerves, and I tried walking around a fair amount to keep my mind off it.  Around 6:50am I had a fruit puree pouch, and then at 7am there was a violin playing the anthem and the first swimmers hit the water.  I only had to wait a little while before the 300s were called.

SWIM

400 meters, 8:32, 2:08/100 meters (1:56/100 yards)

 Breathe!

Breathe!

My plan was so start slow and build some speed in the back half. Unfortunately, I ran into the usual pool swim logjam. My first 100 was clear water, and I passed someone quickly. Then I got boxed in and had to hold my pace for another 100 meters. Three of us got to the wall at the same time, but I couldn’t get ahead, even though I’d been tapping feet like crazy.  At the wall again one of the guys wouldn't let me pass, so I had to try to push past. Sadly, the three of us were all so close in place that we just couldn't break free of each other. During all of this my stroke strayed nice and relaxed, my breathing was under control, and it never felt like a big deal. I even got to do a fair bit of sighting to make sure I didn't smack into anyone!  I hoisted myself out of the pool and headed out to T1, feeling nicely warmed up and ready to ride.  

 

T-1

2:32

 Nice job J for catching this picture

Nice job J for catching this picture

I felt good coming out of the water, but definitely a bit ruffled trying to sort things out for the bike. I didn't want to forget anything! Getting my bike off the rack actually hurt my lower back a bit, but other than that it was smooth sailing.

 

 

 

 

 

 

BIKE

12 miles, 45:41, 15.76 mile/hr

 Getting to see my cheer squad was so uplifting

Getting to see my cheer squad was so uplifting

The mount line is on a small incline, and for a second there I thought I was going to eat it two feet into the bike. But I didn't, and I headed out for the three loop course.

 Best sign ever!

Best sign ever!

The first straight away is all big ring and excellent for getting up to speed. There's a more than 90 degree turn, and then we're into some rollers. There was nothing super tough, but to keep my cadence I did find myself needing to shift into the granny gear. One more turn, and then we've got a nice downhill followed by "the hill." This hill was getting everyone hot and bothered, being mentioned in the pre race briefing and race reports. I was nervous. And while it got me out of breath and had me working, I never once thought it was too hard. In fact, it felt pretty similar to the hills I climb to get to the trail I train on.

It was nice on the second and third loops to know what I was doing. Even better was getting to J and my parents on the straightaway.  I got some smiles from J, and my parents had a fantastic sign.  Overall I passed a few people, most notably someone on a very nice looking bike with clipless pedals on the hill! But mostly I got passed like I was standing still. I know where I need to put the work in, but I also feel confident that I can get stronger on the bike. I had fun and never had to deal with any negative thoughts like I have in previous races.  I was, however, ready to be finished with the bike once I brought it into T2.

 

 

T-2

2:15

Considering I don't wear bike shoes, I was a bit disappointed with this transition. I should have been able to run better since I was in my running shoes already. Yes, my rack space was all the way at the end of transition, so I did have to run a long way, but still.  The humidity and overcast conditions made me decide to ditch my sunglasses. I grabbed my cap and race belt and headed out. I snagged a water heading out of T2 and had a mouthful.

RUN

3 miles, 33:49, 11m 16s  min/mile

 I stayed with this lady for most of the first two miles, but eventually she left me behind

I stayed with this lady for most of the first two miles, but eventually she left me behind

As I headed out onto the run, I heard the announcer call out that the last swimmer was exiting the pool  I also saw a course photographer and tried to give a big smile and wave.  We’ll see if that means I get a good race pic out of it.  My bricks had let me know that by the time I got to mile 1, but legs would be waking up. Except, that didn't happen. I never got rid of my jelly legs, and the humidity was making me gasp. There were some short but steep hills that I found challenging, but I do wonder if I would have felt that way if I was fresh. Still, the prettiness of this course couldn't be beat. If I lived in Reston I would run on these paths nonstop!

 Bringing it in to the finisher chute

Bringing it in to the finisher chute

My shoes were a squishy mess. A sloshy, feet moving, Rocktape peeling off, disgusting squishy mess.  I felt like the run was taking a very long time, and I was watching for each each mile marker like it was my job.  The course volunteers were fantastic, and there was one wonderful spectator who was out in her front yard playing “Eye of the Tiger!”  I had been hoping I'd be able to kick it into gear for the last bit, but it never came together. I never walked.  I think however, that if I hadn’t made it a goal not to walk, I may have.  I just kept putting one foot in front of the other, but even when I turned the final corner, I couldn't muster up any kind of sprint finish. Even so, I hustled as much as I could and felt so pleased!

 

 

 

 

I crossed the finish line and some cute kids handed me water, my medal, and took my chip. As soon as I finished I started to feel tingly. I was breathing very heavy and all I wanted to do was drink a bunch of water and sit down. And sit down I did!  I managed to feel a bit better after I got some water in me, drank a chocolate milk, and walked around a bit.  The timing tent was giving out unofficial results, so I got to see my times right away.  How cool!  Since I knew I wasn’t going to podium (ha!) I decided against waiting over an hour for the awards ceremony.  Instead it was off to do the parking lot changing dance and out to breakfast with my family.  My brother showed up at the finish line, so it was nice to have him there, too.  I have such a great support crew!

I loved this race! The RD was so communicative with regard to the sketchy weather. We had some race day magic, though, and managed to only have wet roads and no rain. The course was interesting, just challenging enough, and I would recommend it heartily for anyone doing their first triathlon.  It was a nice course for spectators.  The pool swim has a roped off area where spectators can cheer, and the looped bike course means you can see and be seen three times.  Most of the run course is on wooded paths, so that’s trickier, but my parents managed to find a way!  I just wish the post race food selection had been better. Bagels and pizza, that's fine. But no bananas?

 

Goals & Race Post Mortem

As a reminder, here were my goals for this event:

Participate

Stay rubber side down

No walking!

Go sub 1:40:00

Whoop!  All good!  The weather cooperated, so the race went on as scheduled.  Although the roads were wet, there weren’t a lot of crashes or anything.  As much as I might have considered it, I ran every step of the run leg, so I’m so glad I made the goal.  And finally: I wound up with a 1:32:48 for the day, which is a PR for the sprint distances.  Of course, sprints are always a bit hard to gauge for PRs, since the distances vary more than with other races.  Even still:  Whoop!

Looking at what I could have done differently, overall I think I had good decision making this day.  In the swim I could have put on a strong kick and left those guys in the dust, I think that would have come back to haunt me later in the race. It was nice to have a good pace and feel relaxed in the water.  I wish I could have been able to drink on the bike, but with my faster than usual speed and the wet roads, I didn't feel comfortable even giving it a try. I don’t know if perhaps I should have biked a little easier? I don't know why the run felt so hard. I train on hills at home, so I'm not sure why they felt so hard. It may have been the humidity, but maybe I overcooked the bike more than i realized.

My limiters for this race were my bike handling and strength, aerobic base, and weather. I wish I had more confidence on the bike, so I could have taken the corners a bit better. I also wish my legs were stronger, so I could climb faster.  My heart rate felt quite high when running, so I do need to make an effort to do some heart rate training next season. Finally, I wish DC summer had arrived earlier so I could have acclimated to it better.   As it stands, I'm quite happy with my performance.  I enjoyed every second of the race, did better than I thought I would, and can’t wait to get back to work.  

What’s next?!

Race Expectations: Reston Sprint Triathlon 2016

RST IG.jpg

So. Many. Nerves.  The Reston Sprint Triathlon is tomorrow, and beyond the usual pre-race anxiety, Mother Nature is making for some extra worry.  The forecast keeps changing, but right now it looks like a 45% chance of thunderstorms for tomorrow morning.  The RD has been great about sending out emails letting us know what’s going on, but at this point we just have to roll with the punches and hope for the best.

I found the Reston Sprint Triathlon way back in August/September, and there were a few things about it that I liked.  First, it is local.  And I mean local:  20 minute drive to the start line from my apartment!  Second, it is a pool swim.  All my other races in the past have been pool swims, and while I toyed with the idea of finding an open water swim race, I thought it might be a bit tricky to find OWS space to practice in before race day.  Third, this race is beginner friendly.  There are loads of people who show up on all kinds of bikes, and there are plenty of people who aren’t clipping in on the bike or walking the run.  All of that together made this race look appealing as my return to triathlon.

Coming up with goals for this race has been challenging.  I don’t want to put too much pressure on myself by setting an unrealistic time goal, but I also want to have something to shoot for.  The weather also makes goal setting tricky.  There’s a chance the swim and/or bike will get scrubbed, so who really knows what could happen?  With that being said, here what I’m thinking for goals:

  • Participate! This is kind of cheating, since this goal isn’t actually in my control.  But I just want to be able to race.

  • Stay rubber side down. If the bike isn’t cancelled but the roads are wet, I want to manage my bike handling in such a way that I don’t crash.  This means staying off the painted lines, slowing down through the turns, and being diligent about my surroundings.

  • No walking!  In my other three triathlons, I have always walked during the run leg.  With the number of bricks I’ve done this prep cycle, I feel prepared to run every step from T2 to the finish line.

  • Go sub 1:40:00.  This is the muddiest goal.  How do I know if this time makes sense?  I don’t.  But I want a time to shoot for, and this is the one that I came up with.  Assuming I get a swim time of under 9 minutes, and 50 minutes for the bike, that leaves me 35 minutes to complete the run and 6 minutes for both transitions.  I know my swim paces, and since this is not open water, I feel confident about my time.  8:30 is where I want to be, but I added a bit of time to account for the timing mats.  For the bike, I know how fast I usually am when training, but that includes slowing down for traffic and then subsequently getting back up to speed.  This should be interesting, to see how my speed compares when racing!  And for the run, it isn’t likely that I’ll get the same run time as I did during my open 5k in April.  35 minutes is hopefully doable.

All that said, I’ve been wondering if I should skip wearing my watch.  I don’t want the added pressure.  Maybe I should just go!  I’ll pack it and bring it along and see what happens on race day.  As it is, the Vivoactive doesn’t have a multisport mode, so if I choose to wear it, I’ll need to manually start and stop each leg.  Ugh...let the overanalyzing begin, right?  Are there people who just head into race day without all these worries?  Probably not.  Being neurotic is sort of a prerequisite for triathletes, isn’t it?  Sometimes I’m told to just relax and have fun.  But I do get a sick sort of enjoyment out of worrying.  I like making lists and cross checking and comparing plans.  If I’m not worrying about something, I worry that I’ve forgotten what I should be worrying about!

I’ve already been to packet pickup, and I’m about to start packing up my bag and laying out my stuff for tomorrow.  I’m #388.  I’m excited.  And no matter what the course, the conditions, or my body decide to give me tomorrow, I’m going to have a great time!

training review: Reston Sprint Tri Week 18

Right up front, I want to say that I never want to spend this long prepping for a Sprint again.  Seriously, I feel like between my Learn to Swim phase, my City Bike phase, my Prep phase, and then the actual Sprint training, I’ve been working towards this race for a year.  J is always saying, “slowly slowly catchy monkey,” and while I agree with that sentiment for the most part, I am so ready to move on to the next chapter in this adventure.  But first we must look back, so here’s how week 18 went.  First week of taper! (By the way, what kind of plan has someone tapering for a Sprint for two weeks?!)

My totals:

Swim - 1:21:56, 3600 yards

Bike - 1:51:30, 35.77 miles

Run - 50:26, 4.18 miles

 

Monday

  • Trainer Ride - 50:03

3 minute intervals in each gear, working up to the hardest. Then back into the small ring for a two minute cool down. I focused on spinning, which really seems to challenge me. My legs just don't want to move fast! No pain in my ankle, which was very good.

 Very much digging my new coeur Sports 8 inch little black tri shorts.  Such a thin pad, but so comfy!

Very much digging my new coeur Sports 8 inch little black tri shorts.  Such a thin pad, but so comfy!

Tuesday

  • Functional Strength/Ankle Rehab - 40 minutes

Stretches, step ups, wobble board, oh my! Culminated in slowly walking half a mile without pain. Well, there was discomfort, but it was the kind that comes from working on limiters, not a "bad" pain. I never imagined I would sweat so much from barely moving!

Wednesday

  • Swim - 40:16, 1800 yards
    • 200 mixed warmup
    • 300 pull (3/5 breathing by 50s)
    • 400 swim
    • 400 pull (3/5 breathing by 50s)
    • 300 swim
    • 200 mixed cool down
 The pool is back to being my happy place.  Sometimes less pressure is good!

The pool is back to being my happy place.  Sometimes less pressure is good!

The last time I did this workout was way back in December, and this day I was 8 seconds/100 yards faster. Of course, I didn't have my Garmin then, so I don't really know details, just overall pace. It could be that day I hung out at the wall for a long time between sets, since this workout didn't specify rest lengths. But still, I'm calling it progress.

My 400 swim was 7:47.9 (avg pace 1:57/100) and I'm pretty happy with that. If I swim that way on race day I'll be coming out of the pool in around 8:31 for 400 meters.

Thursday

  • Functional Strength/Ankle Rehab - 40 minutes

Stretches, step ups, raises, wobble board, and weird twisting half squat things. Plus walking!  I also got my peroneal tendon taped up with RockTape, which was a generous surprise present from a friend.  She says RockTape lasts longer, especially for swimming, compared to KTTape, so I’m excited to see how it goes.  And pink argyle, so cute!

 This stuff has been awesome, love the flexibility and support it gives.

This stuff has been awesome, love the flexibility and support it gives.

Friday

  • Bike/Run/Bike/Run Brick - 1:20:49
    • Trainer Ride #1 - 30:39
      • Big ring, all feeling good. Lots of sweat.
    • Transition Run #1 - 9:52, .82 miles
      • Wobbly legs and so warm out! Also, why does my race belt feel the need to migrate from my hips 8 inches up to my natural waist? Not comfortable at all.  Ugh.
    • Trainer Ride #2 - 30:48
      • Oh man, this is where the hard work happens. Lead legs, loads of sweat, and mentally tough.  I kept telling myself to just. keep. going!
    • Transition Run #2 - 9:30, .81 miles
      • I had some fairly uncomfortable toe cramps in the first .25 mile or so, then I started feeling good. No ankle pain, and I was able to walk fine afterwards. Big success! Totally earned the post workout chocolate milk.

Saturday

  • Swim - 41:40, 1800 yards
    • 200 warm up
    • 100 kick
    • 4x 50 descending :15
    • 300 pull (easy/medium/strong)
    • 2x [200 with :20
    • 4x 50 with :10]
    • 200 cool down

I decided not to look at my data for this set, opting instead to celebrate my and J’s first anniversary when I got home, but it felt like a good workout. It took me a long time to feel comfortable. No joke, I was exhausted until midway through the 200, then I finally started feeling it in my back instead of my shoulders. It took awhile, but once I felt good, I was good. Tired, with lots of panting, in a good way!  And, yes, I’m still talking about my swim workout, not my anniversary! ;)

Sunday

  • Run - 31:04, 2.55 miles

This run was pain free, warm, sunny, and just lots of loops to avoid elevation for my ankle. Sometimes I felt a bit like I was pushing too hard. Having it be so much warmer so suddenly has been weird.  All in all, a nice return to running after the ankle scare.

So there we go, end of Week 18.  Just one week to go until race day, and I can’t wait!

 

training review: Reston Sprint Tri Week 17

Oh peak week, you did not go how I planned.  I talked in my last post about my ankle issues, so rather than rehashing all that, I’ll just do the usual end of week recap.  Sigh...

My totals:

Swim - 2:42:02, 6525 yards

Bike - 58:03, 18.62 miles

Run - 1:18:55, 6.41 miles

 

Monday

  • Swim - 46:23, 1725 yards

Breaststroke recovery swim with fins, followed by the hot tub.

Obviously my Garmin miscounted my laps somewhere, since I definitely got out on the same side of the pool as I got in.  I don't know where that extra 25 yards came from. At any rate, a nice swim. It felt good to focus on something different, especially a more lateral leg movement. Toward the beginning my fins were digging into my feet a bit, and I was wondering if I'd be able to swim with them for 45 minutes, but as I focused on my form, the fin irritation went away. Seems it was all mental!

Tuesday

  • Run - 30:03, 2.4 miles

Such a gray day, but the rain held off. I went for loops in the apartment complex, but even still my legs felt tired. In fact, when I stopped my left Achilles cramped up something fierce. I stretched it out on the curb and made it home okay, and felt much better after my shower. Still, I've never felt anything like that before and it was not pleasant.

Best part: today was this week's short run, and it was 30 minutes! I'm a person who does a 30 minute short run!!

Wednesday

  • Swim - 57:41, 2400 yards
    • 200 choice warm up
    • 8x25 kick :15 (odds fast/evens smooth)
    • 3x [6x50 :10, descend 1-3, 4-6
    • 200 pull (100 smooth/100 fast)
    • 1x100 non free w/ :30]
    • 200 cool down

I barely looked at my watch today, and that's a good thing. I swam by feel, and didn't sweat each little second, and my reward was feeling a lot more mentally positive during this swim. It was all about form and fun again, instead of time and pace. After the fact I checked out my data, and I nailed all my 50s descending! Nothing super speedy, but each set of 3 got faster.

I also brought my water bottle with me to the pool deck. I haven't done that in awhile, not since reading an article by Chrissie Wellington about how you should train like you race and you can't drink during the swim leg. All respect her, but maybe that's something I should only do now and again. I felt much better being able to drink between sets! :) Happy days in the water again!!

  • Trainer Ride - 58:03

Noooo! I think my cadence sensor is dead.  3 minutes in each gear all the way up to big ring little cog, then back down. I'm covered in sweat and have shaky legs, so I feel like I worked hard.

Thursday

  • Long Run - 48:52, 4.01 miles

Will you look at that? A 4 mile long run. And just 7 months ago I was still speed walking. Slow and steady wins this race!

 Amazing how quiet 66 is so early in the morning

Amazing how quiet 66 is so early in the morning

I started to get quite warm/sweaty, so my resolve to wear long sleeves as sun protection is going to be tested, I know. But I will remain steadfast and avoid too much exposure. This run was mostly enjoyable, I tried to think about posture and stay relaxed. I actually made it all the way to the 66 crossing, which was unexpected.

  • Post Run Stretch

Mostly calves, feet, and hammies

Friday

  • Swim - 57:58, 2400 yards
    • 200 choice warm up
    • 4x150 :30 (50 kick, 100 swim build)
    • 4x25 :10 (fingertip drag drill & fist drill)
    • 4x150 :30 (as 50 free/50 non-free/50 free)
    • 4x25 :10 descending
    • 4x150 pull :30 (easy/medium/strong)
    • 200 cool down
 after so many rainy days, it is lovely to see the sun

after so many rainy days, it is lovely to see the sun

Besides the kick sets making my foot/ankle hurt, this workout was good. I put a lot of focus on those drills, and body rotation was big in my mind the whole time. Except for the last two of those pull sets, where my back and shoulders were just done.

Saturday

R.I.C.E. day.  Blah, I am crap as resting.

Sunday

Sigh, more RICE-ing.

Week 17 has ended with me feeling quite down.  I’m anxious that my tendon will continue to hurt, and that I will lose huge fitness not being able to train for the next two weeks.  I’m also strongly reminded of my true goal...to be able to race and be healthy enough to start training for the next one.  Just last week I was complaining how that goal was too simple, but here I am, wanting more than anything to follow through and reach that goal.  That means not being my own worst enemy, and letting myself heal.