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Good week last week. Sort of.
I make it to 90/100 in the 100/100 challenge. It was a push to get there those last couple of days. Sheesh! But, reached my goal (which was 90) and I came in just under mistressk (who totally out ran me in distance and time). And congrats to Tri3 for hitting 100! WOW!
In pushing for the 90/100, I totally abandoned the whole swimming and biking thing. And then did an OLY on Sunday. Oops. Guess I should have spent more time on the bike and in the pool. I finished just fine, but I was sure SLOW. Posted a 3:04:40 when I would have normally finished that race in around 2:45. Interestingly, I PR'd on the run for that course by over a minute. I am totally embarrassed to say that I actually dismounted my bike and WALKED up this steep little hill that I should have been able to stand up and power over. I was so worried about cooking my legs and getting a DNF that I chose finish over pride. My poor ego is more sore than my muscles. <sigh> Oh well. But, hey. Got first in my new age group (40-44) AND 5th overall women. Never mind that I was the only one in my age group and only 5 women raced (where the heck is everybody??).
So, last week:
I'll call it successful.
Bike x3 (probably only 2, realistically)
13.1 Trail Race x1 (Montana de Oro PCTR)
Rock on ladies!
San Luis Obispo, CA
Born a swimmer, borrowed a bike, laced up some runners, and the rest just fell into place for a solid MOP life.
Thanks to tigerchik for getting us started, I hope you had a great trip home.
SLOgoing, congratulations on your run PR -- take the win :D
I had a good week, hit all my goals, and had a successful race:
daily p/rehab, 3 strength sessions, 3 bikes, 1 yoga class, and 2 runs. I have a track workout and am doing a 10K road race this weekend. I have a 70.3 less than 3 weeks and I haven't done many bike/run bricks do I *might* bike before the 10K but I think mentally benefit more from a strong open run. We'll see.
I lifted 3 times, took 2 glorious yoga classes, rode my bike 3 times (2 trainer and a climbing session after Saturday's ocean swim), swam in the pool twice plus the aforementioned ocean swim, my track workout went well and Sunday's 10K was the second fastest female time and ninth overall. Hooray for small races and good causes.
This week it's more of the same: daily p/rehab, 3 strength sessions, 2 pool swims, 2 trainer rides, 1 track session ... over the weekend, I'll do that bike/run brick I've been avoiding as well as a swim/bike brick. Speaking of the weekend, I'll be a sherpa at Oceanside -- is anyone racing? Any suggestions on place to run/bike/swim? Or good places to eat?
I hope everyone has a great week!
The race experience did do two important things for me: 1) I actually can come close to running off the bike, and 2) no way in hell am I ready for a Half in May. The clue was literally staggering across the finish line. Fortunately, my May Half has a lot of bail out options. Figuring out now which one I will use.
"Ain't no shortcuts to the Opry."
Plans for this week-- get over these insane allergies, swim 2x, run 2-3x, bike 1x.
check out my blog http://theswimmingtriathlete.blogspot.com
I am well. Cycling volume is down a bit from build - last week was about 6.5 hours again. I really struggled with my VO2max workouts so this week I'm finding TR workouts with shorter interval durations and I'm eating more the night before to see if that helps. The threshold workout and long ride went okay so I'm not too worried.
The goal for the week is two quality TR rides and the first outdoor club ride as well as a weights session. We're away towards the end of the week - a WineMaker's dinner in Lake Louise - so I will have a chance to dress up for dinner, enjoy some nice wine and eat some fondue (on the other night). The rest of the week I will try not to be a gluttonous pig!
My life goal is to improve my race times so much I'm featured on MarathonInvestigation.com.
The other important clue was that I struggled to complete a 6 mile 1 minute walk/4 minute jog the day after. Also, I was very anxious and miserable going into the sprint. I would rather feel confident going into a shorter distance or aqua bike than anxious going into the Half.
"Ain't no shortcuts to the Opry."
M: 8.5 mi run + 1800 yd swim
W: 6 mi run + 1500 yd swim
T: 8.5 mi run + 2800 yd swim
F: 7 mi run + 1100 yd swim
S: 1 mi w/u + 5k race 22:36
S: 6 mi run + 2000 yd swim
totals 9225 yd swim + 40.1 mi run
The 5k was a local race and I was first female overall, which I was really happy about. The course was two out-and-backs, which I really enjoyed (I like chasing people :-) this was the first race since October, and it felt good to RACE. It was sort of a themed race in that it was a fundraiser for the Challenger Learning Center, which is a NASA-sponsored educational center. They provide opportunities for school groups to come in and do a mock space mission. It's good for both STEM learning and teamwork. The race was called the "Space Station 5k" and the course had signs like "orbit achieved" and mile markers with the split one would need to meet the astronaut physical fitness requirements (a 7 minute pace... I must get fit enough to be an astronaut!). I think they raised a fair amount of money, which is awesome. My prizes included a little pewter astronaut trophy, a little astronaut guy that I can hook into my computer and make light up, and some astronaut (freeze-dried) ice cream.
Goals for this week less than or equal to 6 runs (2 done), 6 swims (2 done), work at riding on rollers and/or trainer
Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
Last week's goals:
run x 5: win with 6
bike x 1: win
swim x 1: win with 2
core/strength x 4: win
foam roll x 1: win
After the end of the 100 in 100 and doing some more damage to my left ankle on Wednesday (I kicked the bloody chair in my office while doing my pre-run warmup - so stupid!), I decided I'd take Saturday off as I had a big effort coming on Sunday. Apparently my idea of "taking it easy" is a 3.5hr hike through Hilton Falls Conservation Area, partly on the Bruce Trail side trails. It was very pretty, though, and I finally got to show my husband some of the places I ran last fall.
Cool mtb trail through some wetlands.
A "pothole" formed by glacial meltwater
Rocks and root wells on the Bruce side trail (blue flashes)
Hilton Falls itself, with some very icy banks.
Sunday was a friend's "group run" on the Bruce Trail through Hockley Valley. I spent the entire day alone except when I had to catch up to & pass the slowest group of 3 runners who passed me when I blew a turn & climbed a huge freakin' muddy hill for no reason, and the 25k (was supposed to be 23k but navigation was...interesting...at times) took me almost 4.5hrs. About 3,500ft of elevation gain so I was mostly hiking - and occasionally crawling - up hills, plus the quagmire of mud and some treacherous ice meant I could barely run even on most downhill & flat sections.
It was pretty, though..
Ice or mud - take your pick.
This wasn't the worst of it, but gives you an idea. Apparently almost everyone fell at least once, including me - foot went out from under me on a downhill and I splatted on my butt.
Freezing rain overnight meant all the bridges and steps were coated with ice.
Including all the stiles, which took some careful crossing.
Emerging at the top of a ridge into thick fog that persisted all day, though we only had about 45mins of rain.
Fairly sure this is the hill on the Hockley Heights side trail that I climbed for no reason. Said trail does not believe in switchbacks - you just go straight feckin' up.
"Death to the right"
The section on the South side of Hockley Road showed real signs of spring, though!
And the Nottawasaga River flows through the area with pretty little step falls.
There were also a few short dirt road sections, some of which had really steep hills. My quads are totally trashed from running down them - I feel more beat up than after the Horror Hill 6-hour last fall where I ran almost twice as far! Now utterly freaking out about the fact my next race - in 4.5 weeks - is a 50k at a ski hill that has approximately 8,000ft of elevation. It's just a training race for the 100k, but it's going to mess me up pretty badly.
This week's goals:
run x 5
bike x 1
swim x 1
core/strength x 4
foam roll x 1
Managed a lunch run yesterday but didn't go out for a second run last night - my ankle took a bit of a beating on Sunday and my legs are still sore, plus I'd planned to take a bit of a recovery week anyway. Hope to be back up to speed by the weekend..
ill advised racing inc.
Way to go Tri3! Love seeing the womens rocking their races.
SDCali, I'll keep an eye out for strangers from the internet and I hope your allergies improve.