Race Report: Reston Triathlon

I made a goal, I worked toward it, I stumbled a little bit, I picked myself back up, and last weekend, I finally made it happen.  I finished my first Olympic distance triathlon!  

The Quick & Dirty

2016 Reston Triathlon

Reston, VA

79℉, Mostly Overcast

1500m lake swim, 40 km bike, 10 km run

3:55:04

Overall Rank - 368/396

Age Group Rank (F35-39) - 23/24

 

A beautiful day at Lake Audubon

A beautiful day at Lake Audubon

Pre-Race & Warm Up:

I tossed and turned most of the night, and woke up frightfully early.  Breakfast was two packs of chocolate Belvita breakfast biscuits with peanut butter, a banana, and about ⅔ of a bottle of nuun.  Black tea with milk and sugar is my special race day drink of choice, guaranteed to help clear the pipes out.  Because who really likes going in the porta potty?!  I took a shower to help wake myself up, packed up the gear bags, did a first coat of sunscreen, and made sure J was up and moving.  Dramamine and Gin Gins candy were also on the menu, to keep my motion sickness and sensitive stomach in check.  Transition opened at 5:30am, and we arrived just a few minutes after.  We weren’t anywhere near the first people to arrive!  Reston has two transition areas, so J parked at the high school and I set up T2. Since I don't have bike shoes, this basically meant weighing down my hat and race belt as much as possible so they didn't blow away.

Most people were riding their bikes to T1 at the lake, about a mile away, but I was nervous about riding in the dark, so I walked.  Warm up, I guess?  This is also where I wound up getting really impressive ball of foot blisters.  Sigh.  I used to wear these flip flops to walk Vivaldi for an hour with no issue, so I have no idea why a 20 minute walk would be an issue.  Nothing could be done at that point, so it was time to keep getting ready.  I racked my bike, got bodymarked, picked up my chip, and set up my T1.  There were plenty of athletes milling around, and I chatted with the others on my rack.  I met a girl who was doing her first Olympic, too, and I found that calming.  Reston Triathlon is full of super fast racers, so meeting someone else who was in it to complete rather than compete was wonderful.

There were no warm ups allowed in the lake, but the pool was open, so I hopped in and did a couple laps.  My REC center pool has been closed since late August, and I had gotten zero swims in the two weeks leading up to the race.  Quickly getting in 50 yards in the pool reminded me that yes, I know how to swim.  An athlete with an electric violin played the national anthem, and that was actually the first time I remembered that it was 9/11.  Before I could worry or dwell about anything they started calling out cap colors, and we lined up. The waves went out 90 seconds apart, and I was in wave 6.  Go time!

SWIM:

  • 1500m, 41:06 (2:44/100 yards)
  • Gear - Coeur Sports Lakota kit, Speedo Vanquisher 2.0 mirrored goggles
  • Nutrition - Honey Stinger Caramel Waffle
How awesome is my family?  I actually managed to spot this sign while I was swimming

How awesome is my family?  I actually managed to spot this sign while I was swimming

It was part of my plan to swim easy, but I was really surprised at how slow my time was.  I mean, I wasn’t getting out of breath or pushing hard, but I’m not accustomed to that level of exertion equaling such a slow speed.   The wasn’t a crowded swim, but I was also always quite close to others, if that makes sense.  More people around than at Harborfest, but not some kind of underwater boxing match.  Although, around the second and third buoys it got pretty intense.  This was the point where I had caught up with the slow men from the wave before me, and was getting caught by the fast men from the wave behind. I got slugged in the head twice and kicked a few times, which was unpleasant. At one point I started kicking really hard to get some ham fisted dude out of my way. No real harm, though. Sighting was much easier with my tinted goggles, so I was glad I had them. I did sight off of the wrong buoy at one point, and got slightly off course, but not too bad.  Sadly, the open water app for the Vivoactive is quite inaccurate for distance, so it's hard for me to say how far I actually swam.  Overall, I never felt nervous, scared, or anything like that. I just felt like the shoreline was taking its sweet time to approach!

T1:

  • 4:03
  • Nutrition - GU Triberry washed down with double strength Skratch Labs Exercise Hydration Mix in Lemons + Limes

Eventually the swim was over, and after swimming up the super slimy boat ramp and getting a hand from a fantastic volunteer, I was off and transitioning.  I trotted over to my bike, wiped off my feet, and got the shoe/sunglass/helmet situation taken care off.  My handling skills aren’t strong enough to count on being able to eat on board yet, so I took my gel while still in T1, then headed out to ride

BIKE:

  • 24.8 miles, 1:42:04 (14.58mph)
  • Gear - Diamondback Podium 1 bike, Trek Vapor 3 helmet
Finishing up the Second Loop

Finishing up the Second Loop

A three loop course with no real climbs or flats, just roller after roller.  It is a fun course, and the first loop started off great.  As I headed out of T1 I saw J smiling at me.  I smiled back, and never really stopped smiling for the whole first loop.  Then, somewhere during the second loop, my front derailleur stopped working.  I was stuck in the granny gear, which was okay, if a bit overkill, for most of the climbs.  I was also forced to coast much more than I wanted to.  I fiddled and fiddled, and managed to shift up….and promptly got stuck there.  That made the climbs much harder than I wanted them to be, and there was a terrible noise coming from my bike.  I was so happy to have friends and family on the course.  My parents, brother, J, and even my friend K’s mom were all out cheering for me, and it was so helpful in keeping my attitude in check as I struggled with my bike.  My bike is my weakness, so I knew I was going to lose a fair amount of ground on the bike, but I wound up losing even more than I planned.  Everything thinned out quite a bit during my third loop, and I even started to wonder if I was the last person out there.  Yet still, spectators and volunteers were at most of the corners, cheering.  It was incredible!  As I approached the high school I made a left turn, and headed down toward T2.  I was ready to run!

T2:

  • 2:46
  • Nutrition - About ⅓ pack of Skratch Labs Raspberry Fruit Drops washed down with double strength Skratch Labs Exercise Hydration Mix in Lemons + Limes

I got a little lost coming into transition. There were so many bikes, and I got confused about where I was going. Once I found my place, I racked my bike, grabbed my hat and number belt....then proceeded to stand there and stuff my face!  Next season’s big goal is to be able to eat and drink on the bike.

RUN:

  • 6.2 miles, 1:25:07 (13:44 min/mile)
  • Gear - Vivobarefoot Stealth II shoes, Nike drifit run hat, Oakley Half Jacket sunglasses
  • Nutrition - ⅓ pack Skratch Labs Raspberry Fruit Drops, water at each of the 6 aid stations
Favorite finish line to date

Favorite finish line to date

Once I gave myself permission to take walk breaks, my “run” sort of fell apart.  I would have been far better served if I had set up some regimented run/walk breaks for myself instead.  The run course was on the shaded trails of Reston, which meant either going up, going down, or twisting round.  So pretty!  My muscles, and even my blistered feet, felt fine. Rather it was my breathing/cardio that kept me from being able to run.  There were a couple points where my lips felt tingly.  What is that about?  I trucked along feeling fairly awful for the first couple miles, but got a great boost when I saw my parents and brother somewhere near mile 2.  Miles 3-5 went well.  When I was moving, I was feeling good and getting it done.  I walked up the small hills, as my back and shoulders had been feeling tight since the bike, and my back spasmed a little if I tried to run up the hills.  There was one last monster hill toward the stadium, and I had to climb that.  After the fact, I realized that all the spectators could see that, so next year I’ll remember to run.  But then it was down to the stadium, and a victory lap of sorts to the finish line.  And what a beautiful finish line it was.  I heard my family cheering, and smiled big the whole home stretch.  Finished!

Cool Down:

Immediately after crossing the finish line I was given an icy cold washcloth wrapped around a bottle of water.  So nice!  I also got a beautiful medal (prettiest of the season by far!) and a running hat.  I found my family, and someone (my dad?) set up a camp chair for me to sit in.  I tried to drink some of my beloved chocolate milk, but I had to stop for fear that it wouldn’t stay down.  My skin was entirely crusted over with salt.  My body felt pretty stiff, but more than anything I felt quite stupid.  Clearly I had left my brain somewhere out on the run course.  Once I felt good enough to move around, I hobbled my way to the car, and my family and I went to Be Right Burger for a celebratory lunch.  

Event Thoughts:

Overall, I recommend the event.  The volunteers were plentiful on race day, and always seemed to know exactly the right thing I needed to hear to keep pushing.  There were some information issues that could use improvement.  I couldn’t find any information about water stations on the run, so asked on Facebook.  I was told there was water at the turnaround, so imagine my surprise when there were actually 3 water stations on the out and back course, making for 6 opportunities for water or Gatorade.  Asking on Facebook was also how I found out when transition opened.  While I appreciate how promptly my questions were answered, it would have been preferable if I hadn’t needed to ask at all.  Having two transition is a bit annoying, and it’s lame that we can’t swim in the lake except during the event.  Back on the bright side, can we talk about the swag?! All told, I got a New Balance long sleeve tech shirt, tech socks, Scattante Bliss sunglasses, a multitool, a washcloth, and a finisher hat. And did I mention the really pretty medal?

So. Much. Swag!  And so much of it is stuff I can actually use! Well done, Reston Tri

So. Much. Swag!  And so much of it is stuff I can actually use! Well done, Reston Tri

Goals & Race Post-Mortem

Goals for this race were as follows:

Swim Smooth

Ride Smart

Run Strong

Smile

I’d say two out of four.  I swam smooth, and I definitely smiled.  I thought I was riding smart, but my mechanical issues had me working harder than I wanted to.  Looking back at my HR data, my average HR was 169 bpm for the entire leg.  Based off the zones I set up from my bike LT test, that’s Zone 5.  Way too hard.  No wonder I wasn’t able to touch my goal of “Run Strong.”  Kind of hard to run when you’ve completely depleted yourself on the bike, no?  At least the most important goal (SMILE!) was easy to meet.

For my race O.W.L. based on my time goals, my 3:55:04 earns me a grade of Poor.  You’d think that would make me unhappy.  I guess there is a part of me that is disappointed.  Sure, I wish I’d been faster.  On the other hand, how can I not be happy?  There’s nothing like a finish line, and this was the best day ever!  I can’t wait to improve my bike and run fitness over the winter.  I’m also looking forward to racing next season, improving my execution on the bike leg so I can actually run the whole 10k next time.  My brain is crowded full of exciting plans, not the least of which is that since this is a local race, I get to come back year after year to gauge my improvement!

Thumbs Up/Thumb Down for Oly Training

This training block for my first Olympic race has been a complete blur.  It if weren’t for automatic upload on my Garmin, I’d probably have zero record of what I did.  As it is, I don’t have anything like what I usually have to look back on.  No in-depth analysis of each step, each stroke, and each mile.  Yet time marches on, and race weekend has arrived (omg!)  I want to take a few minutes to look back at how my training went over the last couple months, just to put it in perspective and see where my head is at.  Also, I want to give this analysis a day to sink in before I make my race goals.

Pretty clouds at the end of an afternoon run

Pretty clouds at the end of an afternoon run

SWIM:

The pool has been my happy place for a year now.  I love swimming!

Thumbs Up:

  • 2700 yard swims
  • OWS practice in Lake Anna and 1.2 miles in the Potomac at Harbor Fest
  • 400 yard repeats and flip turns are no big deal
  • Meeting Megan and Liz

Thumbs Down:

  • My pool has been closed since late August for maintenance
  • Too many missed swims for no good reason
  • Goggles, man

BIKE:

I had a whole separate post about bike things, so I’ll keep this extra short and sweet.

Thumbs Up:

  • Long ride = 30 miles!

Thumbs Down:

  • Still lacking confidence

RUN:

This season, running has taken a backseat to swim/biking.  After all, I have to do those things before I ever get to run on race day.  Even still, I’ve managed to make some impressive gains.

Thumbs Up:

  • Running 30 minutes is “short” now
  • Meeting Stacey, running 6+ miles together, and eating watermelon in the parking lot

Thumbs Down:

  • Tip of toe blisters, the week of the race.  Really?

GEAR:

Half the fun of triathlon is all the gear.  The clothes, the toys, the gadgets…I love it all.

Thumbs Up:

  • Vivobarefoot Stealth II.  Although, these aren’t available anymore, so maybe this should be a thumbs down?
  • Coeur Sports kits.  The shorts, especially, were a game changer for me in regards to bike comfort
  • The cheap & cheerful Garmin Vivoactive

Thumbs Down:

  • My bike.  Sorry, friend, but you just don’t fit
  • Quest bike shorts.  Seams don’t belong anywhere near my lady bits.  These are banished.
  • Pocket-less run shorts.  Why do these even exist?
  • Goggles, man

FUEL:

Nutrition hasn’t been a big deal for me, since Olympic distance racing = short course racing.  Even still, I’m a slow athlete, and my race day is going to take almost 4 hours.  That means snacks!  Like Vivaldi (missing her so much lately…. gone 5 months this week) I’m hugely treat motivated.

Can't say enough good things about The Feed.  Such a great way to try new fuel options

Can't say enough good things about The Feed.  Such a great way to try new fuel options

Thumbs Up:

  • Skratch Labs Fruit Drops because they don’t stick together in the package or in my teeth.  I’m also a fan of the Exercise Hydration Mix in Lemons + Limes and Pineapples
  • Vfuel Endurance Gel has a nice thin texture and good flavor.  They just came out with Salted Caramel Apple, which sounds tasty.  I like Peach Cobbler
  • Nature’s Bakery Fig Bars are like extra plump and fruity Fig Newtons.  Raspberry is my favorite
  • Nuun Active and Plus.  A bottle of triberry on the pool deck is like a security blanket for me, and I like that Plus is flavorless, so I can add it to whatever I’m craving on the day

Thumbs Down:

  • Skratch Labs Exercise Hydration Mix in Matcha Green Tea.   Not my cup of tea. (See what I did there?)

MENTAL GAME:

I’ve not had my head in the game lately.  Depression is a beast, no two ways about it.  I don’t want to talk about it too much, simply because at this precise moment I feel like I’m finally crawling out of the dark, and if I even glance back I may slide down there again.  So instead of head shrinking, I’m bullet pointing.

Thumbs Up:

  • Forgiveness.  I forgave myself for any missed workouts and moved onward.  No dwelling!

Thumbs Down:

  • Lying to myself.  I want to work on being more honest when I’m feeling fragile.  I can’t adjust course if I don’t admit that I’m going the wrong way. 
Sometimes one day at a time pays off big time.  I remember this day so clearly.

Sometimes one day at a time pays off big time.  I remember this day so clearly.

So there we have it.  The road to my first Olympic distance triathlon.  I’ve done spring/early summer sprints before, saying that I was going to end the season with an Oly.  I tried and failed twice to even get to the registration point.  Now, here I am, ready to toe the line in TWO DAYS.  It was a tough summer.  I had some struggles, to be sure.  But I made it.  I’m ready.  And I’m excited.  Next up: race expectations!  

Race Report: Harborfest Half Iron Swim

Image: WaveOne Swimming

Image: WaveOne Swimming

The Quick & Dirty:

HarborFest 2016 Half Iron Swim

WaveOne Swimming, National Harbor, MD, Maryland

Sunny, Water Temp 82* F

Total Time = 48m 44s (2:19/100 yd)

Overall Rank = F 26/55

Age Group = F 35-39

Age Group Rank = 3/12

HarborFest 2016 Half Iron Swim (that’s 2112 for my fellow yardage peeps) is over, and I’m calling it a success.  Obviously, any time you get to the start and finish lines happy and healthy is a good day, but delving further in is what I’m all about, so here we go.

Pre-Race & Warm Up

I split my time on Saturday evening checking over the course map, packing up my bag, and watching Olympic coverage.  Casa de Youldon is #TeamUSA and #TeamGB, so we had lots of cheering to do.

I slept fitfully and got out of bed for good around 5am. I drank a cup of tea and about 2/3 of a bottle of nuun, and decided to take a quick shower to try to help wake myself up. I also wanted to braid my hair when it was wet, with that it would stay put better.  Usually I wear a bun under my cap, but since this was supposed to be triathlon practice, that means rocking the helmet-friendly french braid.  I’ve never been one to skip a meal, but this particular race morning I was having some nerves.  This swim was going to be less than an hour, so technically I could have done it fully fasted, but again, I wanted to test out nutrition.  I went with a chocolate Rip Van Wafel and about 3/4 of a banana.  Tasty, and, as I would discover, it sat fine during the race.  My other pre-race intake consisted of Bonine and GinGin chewy ginger candy.  Note to self: this stuff is phenomenal.  I'd never been to National Harbor before, so J and I headed out around 6:30 so we would have time to fill up the car, do the drive, and find the place.  It was an uneventful ride in.

They had both done some mega bike mileage the day before, and were running after this.  Hardcore much?

They had both done some mega bike mileage the day before, and were running after this.  Hardcore much?

There was no warm up for this race, so once we arrived I stood in line, got body marked, met internet friends Megan and Liz, sunscreened up, and waited around until they called the 1.2 milers down to the dock.  I shudder to think what my headspace would have been if I hadn’t had the chance to meet these ladies.  I noticed as we stood on the dock that the Potomac didn’t smell super fresh, but didn’t really dwell on it.  More on that later.  About half an hour before go time I had half a pack of Honey Stinger chews.  This wasn’t needed for the swim, but again was more about testing nutrition for Reston.

My race plan, which I had come up with while I stared at the ceiling the night before, was to take the first quarter super easy, second quarter easy, third quarter medium, and last quarter hard.  I don’t think I ever really managed to swim “hard” but I did build in pace through the entire swim, so I’m pleased with how everything went.  But I’m getting ahead of myself.  I had a moment of anxiety when it was time to jump off the dock, as it seemed so much higher than I was expecting. Someone behind me said, "you're okay," and I suddenly realized I was holding up the swimmers behind me. I jumped in, and suddenly I was fine.  I was in the water, and this was my happy place.  It did seem to be a bit low, as you could see a fair amount of beach (shore?) off to the right.  The current felt strong, as I was being swept up to the front of the start line. Megan and I were both trying to kick back, since we did not want to be right in the front line.  Suddenly Kayak-Man was counting down "3, 2, 1" and we were off!

Look how pretty!  such a gorgeous day for a swim

Look how pretty!  such a gorgeous day for a swim

SWIM:

  • 1.2 miles, 48:44 (2:19/100 yd)

I started out with Tarzan stroke for the first little bit, not wanting to get kicked in the face.  Just a couple strokes in, I decided it was better to just swim, and stuck my face down.  After my swim in Lake Anna, I knew I wouldn’t be able to see beneath me, so it wasn’t a surprise that I was basically blind.  No worries, and onward we go!  I did sight often that first leg, probably every 3 strokes or so, to make sure I was keeping an eye on those around me, and heading in the right direction.  While there was a bit of contact, I probably only caught a couple light arms and feet...no punches or hard kicks. As I got to the first buoy I was feeling more comfortable with the number of people around, and was getting the hang of how to peak for the buoy as I swam along. Understandably, the buoys were the most congested part of the whole race. There were a couple where I swam right on top of them and got pushed into them even more by a swimmer cutting across. No big deal though...just breathe to the other side and keep going!

The last straight away finishing the first loop was quite weedy, which was gross. It would go into my mouth, wrap around my neck, and slide over my arms in a super creepy way. So gross! As I headed down the last straight away, I could see people cheering on the dock, and even saw J in his red shirt.  I could tell he had no idea where I was, as he was looking the other way.

Suddenly I was halfway done and on the second loop.  I considered taking a look at my watch, but figured I should just keep on keeping on. The swim to the first buoy on the second lap seemed to take forever. Maybe the current changed? It was at this point that I realized I wasn't having any contact with people anymore. Maybe the occasional person, but nothing like lap one. I moved it up a gear, into my "medium" swimming tempo. It was at this point that I actually started to wonder if I was swimming super slow or something.  Where was everyone?  J told me after the fact that we all spread out a fair amount, with people taking different lines.  Onward I went, and then I was in the last quarter, and fighting a bit more current. I felt like I was going nowhere for a bit there. Sighting was a bit tough too, as sometimes I lost sight of the orange buoy. The glare off the water was a bit much for me.  At last I was on the final stretch, searching for the green buoys marking the finish line. It was weedy again, with slimy bits clinging to my arms and going down my top.  Gross!  Get out of there!  There was also this one dude that was really intent on swimming quite splashily right near me, so I put on a bit of speed and moved away from him. Then there were the finish buoys, and just like that I was finished.  I called out my number and hauled myself up the ladder onto the dock. All done!

They had set up a shower on the dock, so I rinsed off the super gross and stinky Potomac as best as I could.  The white parts of my kit were brown.  I grabbed a water and hung out on the dock for a little bit.  I chatted with Megan and Liz for a few minutes, then J and I packed it in, leaving them to their running.

Overall Event Comments:

This event was well run, and I would do more by them again. I'm especially interested to try out some of their Wednesday evening or Sunday morning swims, where you pay a fee to come swim with others on a marked course.

Goals & Race Post Mortem:

My goals for this race were to Enjoy, Sight, and I had some goal times knocking around in my head.  I absolutely enjoyed myself and stayed positive, I sighted well, and came in at 48:44.

So….those goal times.  I have to admit that for no apparent reason I was really thinking I’d come in closer to 45.  I saw 48:44 on my watch as I climbed out of the river, and was immediately a bit disappointed.  But hey, I was faster than 50:00, so I passed my O.W.L. in Harborfest.

My limiters this race were my swim technique and minimal OWS experience.  I think another round of lessons to refresh my technique would be a good idea, and finding a good Masters group would probably be beneficial as well.  I would have loved some tinted goggled, as the sun was just awful. I also think I was riding with my head a little high, so I would have wanted to focus on body position more. From a pace perspective, I could have pushed harder for sure, but I wanted to pace more like for a triathlon rather than a standalone swim race. Not bad at all for a first time OWS race.  Now that I have a baseline, I’m looking forward to improving my swim times.  Success, baby!

Much Love and Props to J for the unending support.  Also top notch skills in photography, as this is in fact me.

Much Love and Props to J for the unending support.  Also top notch skills in photography, as this is in fact me.

week in review: Reston Triathlon Training, week 6

Ugh….this heat dome needs to go away.  I constantly feel tired, sticky, and irritable.  It probably goes against all kind of triathlon laws, but summer and I are not getting along.  Bring on autumn, please!  But the weeks march on, and although this was not one of my better weeks for consistency, there was still plenty of adventure to be had.

My totals:

Swim - 3:11:04, 7900 yards

Bike - 1:00:03, 18.17 miles

Run - 2:50:08, 12.74 miles

This massive flower was my "cool find" of the week.

This massive flower was my "cool find" of the week.

 

Monday

  • Swim - 1:06:45, 2600 yards
    • 300 swim
    • 200 pull
    • 100 kick
    • 12x50 :15 (kick, drill, by 25)
    • 4x100 swim :30
    • 8x50 :15 (drill, swim, by 25)
    • 4x100 pull :30
    • 200 c/d

so. much. kicking.

And lots of drill. It's good to have a form focus, though, so I embraced it. I did catchup, 6-3-6, Tarzan, fingertip drag, thumb drag, fist, and sailboat. Whew!

Tuesday

  • Run - 37:33, 2.86 miles

I made it further up some hills without my HR buzzing, although I still had to walk up most of Idylwood and again for the return on Rt 7. No aches, no pains, nothing...I felt so good! I guess it was a good call to skip yesterday's ride.

  • Post Run Functional Strength - 11 minutes
    • pedestal #2
    • myrtls

Wednesday

  • Swim - 1:04:19, 2600 yards
    • 800 warm up (200 swim/200 kick/200 drill/200 pull)
    • 4x50 kick w/:15 rest (25 FAST, 25 choice)
    • 3x200 pull w/:30 rest (50 shark drill/150 pull)
    • 4x100 swim w/:20 rest (all strong)
    • 8x50 w/:10 rest (25 non-free/25 free)
    • 200 choice cool down

Wow, how did I pick another workout with so much kicking again? Oh well, it's always good to do kick sets. I think because this one has such a big warmup, it felt like the workout itself went by quick.

  • Trainer Ride - 1:00:03
    • 10' warm-up
    • 40' z2 (143 BPM)
    • 10' cool down

It was a bit hard to find a cadence that kept me at the right HR, but once I had that, it was good going. Challenging, but not hard.  Does that make sense?

Thursday

After my first swim in the lake. #heartandcourage #stayhydrated

After my first swim in the lake. #heartandcourage #stayhydrated

  • Run - 46:38, 3.39 miles

It didn't feel too bad when I stepped out the door: 70 and humidity at 82%. I still sweat aplenty, and my visor even got so heavy with sweat it was sliding down off my forehead into my eyes. Ew!

My HR strap was being a bit wonky, reading 131 one second, and 177 the next. I finally realized maybe it was a bit too loose and was bouncing slightly away from my skin, so I tucked the edge into my sports bra to help hold it into place. I didn't have any weird readings after that. Hurray for quick fixes! Another good run.

  • Open Water Swimming - approx 1 hour

This was my day at Lake Anna.  I did two swims of maybe 30 minutes each.  I had to guess completely on the distance, since the vivoactive doesn’t do open water.  Maybe 1350 yards for each go?

Friday

Planned rest day.  Glorious rest day, especially considering how uncomfortable my sunburn was.

Saturday

  • Long Run - 1:25:57, 6.49 miles
Stoked to count this chica among my friends.  She's a racing machine, and lives a life of adventure!

Stoked to count this chica among my friends.  She's a racing machine, and lives a life of adventure!

I met up for the first time with Stacey, and we had a great run.  It was pretty warm and fairly humid, but not too bad.  Stacey let me dictate the pace, so we walked whenever my HR buzzed high.  Originally we had planned on an hour, but at thirty minutes in we were feeling great, so tacked on some extra time.  If I’d realized when we stopped how close we were to 6.5 miles, I would have kept on going just a teeny bit more.  My right hip started aching towards the end, and I got a baby blister on the tip of my toe, but this was a good run.  So much fun to run with friends!

Sunday

Unscheduled rest day.  Just blech.  I lost my mojo on this day.

This week had some serious highs and lows.  My first go at open water swimming, and running with a new friend?  Doesn’t get much better than that outside of race day.  Sadly that was tempered by several days where I just didn’t get the planned workouts in, and just generally felt lazy.  I think overall my schedule is not quite agreeing with me, so for this next week I’ll be making a few changes.  A teeny bit less volume, and some rearranging of workouts to allow for more light days.  We’ll see how it goes.

week in review: Olympic Distance Training, week 4

Whoops, looks like I got a little behind in wrapping up last week’s training.  I’ve been feeling a little off for the last couple days.  It started with a touch of dizziness on Saturday, exhaustion on Sunday, and still feeling a bit….laggy on Monday.  I’m not entirely sure what’s wrong.  I don’t feel sick, but I’m certainly not myself.  Still, for posterity, here’s last week’s training.

My totals:

Swim - 1:53:47, 4650 yards

Bike - 50:04, 14.03 miles

Run - 2:15:01, 10.57 miles

 

Best flower sighting of the week

Best flower sighting of the week

Monday

  • Freedom 5k!  If you haven’t read my race report yet, you’re missing out.  Scintillating!

Tuesday

  • Scheduled Rest Day

Since I had a race the day before, I planned to take Tuesday off.  I knew that between the race and the day off I would be getting one fewer swim and ride in.  Totally okay with that!

Wednesday

  • Swim - 1:07:25, 2600 yards
    • 400 warm up, kick every 4th 25
    • 8x50 :30 (drill/swim by 25)
    • 4x25 :20
    • 4x50 :30
    • 4x100 :45
    • 4x50 :30
    • 4x25 :20
    • 6x75 pull @1:35
    • 1x150 (100 ALL OUT, 50 EZ)
    • 200 cool down

Whoa nelly, I worked my tail of this day.  You know it is going to be a tiring day in the pool when the warm up makes you feel wiped. Three things of note: a guy hopped in and shared a lane with me for maybe 20 minutes. I passed him like he was treading water multiple times. I can't really recall too many times when I've been faster than my lanemate, so that was cool. Second, during the last few swim sets I started feeling really exhausted. Like, "maybe I need to hang onto the side for a minute" exhausted. So unusual for me, so I slowed way down and tried to calm myself. And third, I went out like a jackrabbit for the 100 all out, totally burned myself out, and had to basically do 40 yards all out, the rest just try to act like you know how to swim.

Another milestone: first 2600 workout!

Another sweaty trainer session.  It is tough to get my HR high enough in the 30 second intervals, but I gave it my best effort.

Thursday

  • Run - 46:27, 3.14 miles

This was a wretched run.  My calf was aching the entire time.  Actually, aching isn’t the right word.  If it was possible to reach down and yank my calf muscle off and throw it in the street, I would have done it.  Ouch.  Maybe leftover from the 5k?! I felt like the Tin Man without his oil can.

My HR was all over the place, probably due to the heat/humidity, so I just kept everything as slow and easy as possible.  Sometimes you have to have a crappy run, right?

  • Post Run Stretch

Just calves and hamstrings, then shower and work.

  • Functional Strength - 46 minutes
    • 1/4 mile warm up walk
    • leg circuit #1
    • pedestal #2
    • myrtls
    • foot/ankle routine
    • 1/4 mile cool down walk

How did I do more and come in still around 45 minutes? Mysteries of the universe, I tell ya. I can tell this leg circuit is going to be tricky to master. Lunges, shuffling, and single leg squats are all things I am not good at right now. Eyes on the prize...stay healthy so I can do the training I like!

Friday (Active Recovery Day)

  • Swim - 46:22, 2050 yards
    • 200 choice swim
    • 4x50 :15 descending
    • 300 pull (100 easy, 100 medium, 100 strong)
    • 3x [200 swim :20
    • 4x50 :10]
    • 150 cool down

I didn't want to get out of bed, but made it to the pool, and told myself since it was a recovery swim to just take it easy, and then I would get to sit in the hot tub for a couple minutes once I finished.

I don't know why I keep doing this workout. Somehow in my head I must look at it and decide it's fun....but then when I'm doing it, I realize I'm nuts. 200s AND 50s? Together? On a Friday morning? Just keep swimming, just keep swimming, just keep swimming.  Got my descending 50s, got my hot tub time: this was a win.

Found Nemo & dory!  Just keep swimming, just keep swimming

Found Nemo & dory!  Just keep swimming, just keep swimming

Saturday

  • Long Run - 58:41, 4.28 miles

I wanted to sleep in this morning, but the weather was hot and humid.  Armed with my West Wing Weekly podcast and a bottle of nuun, I decided to hop on the treadmill in the apartment complex fitness center. I don't think I like the treadmill...quite sweaty and boring, and it somehow feels harder to run. When I disembarked from the treadmill, I was hit with a wave of nausea that stuck with me for the rest of the day.  As for running itself, it went well.  It certainly is easy to keep to a certain HR on the treadmill! I felt a little sore in my ankles, but no pain. Focused on my posture and foot strike.

Sunday

  • Unscheduled Rest Day

My alarm went off, and over five hours later I finally got out of bed. One part nausea, one part bike anxiety (will that ever go away?) and one part general depressed feeling. Not a good day.  As for bike anxiety, that’s a full post all on its own, isn’t it?

Looking back at the week, I’m really glad I decided to do this weekly recap.  It's clear in hindsight that trying to head full tilt into a build week right after a hard 5k was not my brightest idea.  Exhaustion, poor performance, and loss of mojo, culminating on Sunday in the inability to do anything at all.  Next time I should plan my training better so that I don’t expect so much of myself after a race.  Lesson learned.  Thank goodness this week I’m in now is a step back!