Devon is playing a game of blogger tag and she tagged me. So, I'll attempt to answer these, though it's very clear that this is for runners, so I'll adapt it for triathletes and it'll be like telephone-tag! The original words will be in [brackets]. :)
1. 2007's most memorable moment on the road [trail]...
It came down to the day we did 125 miles and the day I conquered my fear of riding my road bike on dirt. Still, I'm going with the latter. It was an amazing day in many regards - we rode up Sweetwater, the steepest climb I'd ever done up to that point (though that was trumped by the Geysers on the 125 mile bike ride - there was a part that had to have been at least 18%, maybe 20%) and I did it with a double chain ring. The ride itself was truly magnificent and we went from the redwoods out to the coast and back. I nearly turned in early because I knew that there would be about 8 miles of dirt road to ride on, much of it uphill. The idea of riding my road bike on dirt just freaked me out to the point of wussing out. But Tim wouldn't let me, and after 8-10 miles of it - I was just fine. You never forget those days you finally push your limits and re-set them even higher.
2. Best new trail I discovered in 2007...
This is tough. I could have inserted road, but I'm actually going to go with a running trail on this one. Running through Joaquin Miller Park up in the Oakland Hills was really awesome and there are so many different trails you can take. It's truly an inspiring journey and one that I already kind of miss!
3. My best performance of the year...
Big Kahuna. :) Just...one incredible race that I continue to think about. Even though I know my legs could have done even better if I hadn't done that 125 mile bike ride only 7 days before, it was just a fantastic performance. I still remember how awful I felt at mile 6.75 on the run and thinking I was done. Then accepting it and dealing with it...and finally overcoming it to have my best 13.1 mile run ever and knowing that sub-5 hours is indeed possible...nothing could ever replace that feeling.
4. I don't know how I previously survived without...
This is a tie:
Clif Shot Blocks!!!!! They're AMAZING! Sorry Gu, but you've got nothing on Shot Blocks. For me, they're an instant pick-me-up.
Kinesys SunBlock! Also an incredible product. After all that swimming and sweating on the bike, it still manages to stay put during the run and the only times I get sunburned is if I miss a spot. I don't know what they did to come up with their formula, but man...it is worth GOLD. Thank you, Jeff Kletter, for supporting the Lombardi Sports Triathlon Team with your FANTASTIC product!!
5. The person I would most like to meet on the road [trail] in 2008...
Levi Leipheimer. I know that's not running or tri-related, but Levi lives in Santa Rosa and you just never know when we both might be out for a spin at the same time! That would be so awesome. I'd beg to stay on his wheel just for a couple of miles...
And passing along the love.... tag, you are it... Paul! Sadly, I don't have a lot of other blog buddies because while I love to read everybody's blogs, I just don't have a lot of time to keep up with all of it. The other person I was going to tag (Donald) whose blog I love to read has already been tagged!
More updates to come...
Tuesday, January 29, 2008
Wednesday, January 23, 2008
A Tangent: THE ANNUAL BYOBW LOCATION HAS MOVED!!!
*breathe* *breathe* *breathe*
Okay, let's back up for one moment. For those not in the know, the annual BYOBW (Bring Your Own Big Wheel) is a race that happens at the top of San Francisco's curvy Lombard Street on Easter Sunday. It brings out tons of participants (they have multiple heats!) and hundreds of spectators. I have yet to participate myself (dang family obligations on Easter!), but have become a big fan of the event and follow it every year, checking out the multiple videos and photos that are posted after the big race.
One friend even went so far as to send me a picture of a bike I could get just for this race - not
that I would really buy it, but it was hilarious to have a friend email this to me and say "hey Sarah, I may have a connection...let's talk."
SO ANYWAY, I was just thinking that the BYOBW is just around the corner. Upon viewing their website here, I was horrified to find out that they are changing the location (still to be announced)! Apparently the landscaping of Lombard Street really took a hit, and while the BYOBW folks raised enough money to pay for foliage restoration, they have asked the event to be moved elsewhere.
The thing is, part of what makes that event so hilarious is the steepness and curvature of the course. Without Lombard Street, will it still have the same charm??? Feedback welcomed. I'm just not sure it will ever be the same (or as popular), but maybe I'm totally wrong.
There's also lots of photos/videos from the event on Flickr, Laughing Squid, jwz.org, and YouTube. Enjoy - I sure do. :)
Okay, let's back up for one moment. For those not in the know, the annual BYOBW (Bring Your Own Big Wheel) is a race that happens at the top of San Francisco's curvy Lombard Street on Easter Sunday. It brings out tons of participants (they have multiple heats!) and hundreds of spectators. I have yet to participate myself (dang family obligations on Easter!), but have become a big fan of the event and follow it every year, checking out the multiple videos and photos that are posted after the big race.
One friend even went so far as to send me a picture of a bike I could get just for this race - not
that I would really buy it, but it was hilarious to have a friend email this to me and say "hey Sarah, I may have a connection...let's talk."SO ANYWAY, I was just thinking that the BYOBW is just around the corner. Upon viewing their website here, I was horrified to find out that they are changing the location (still to be announced)! Apparently the landscaping of Lombard Street really took a hit, and while the BYOBW folks raised enough money to pay for foliage restoration, they have asked the event to be moved elsewhere.
The thing is, part of what makes that event so hilarious is the steepness and curvature of the course. Without Lombard Street, will it still have the same charm??? Feedback welcomed. I'm just not sure it will ever be the same (or as popular), but maybe I'm totally wrong.There's also lots of photos/videos from the event on Flickr, Laughing Squid, jwz.org, and YouTube. Enjoy - I sure do. :)
Monday, January 21, 2008
Week 2: Base 3 Continues
So for my first week of real 'training' and sticking to a plan, I ended up with 10.1 hours - 0.9 less than planned. In spite of not quite reaching that goal, I was very satisfied with how it all went given my time constraints and really adding a considerable amount of time to my week's training (went from about 6.5 hours up to 10!).
Additionally, in spite of adding more hours, I really feel quite good. I was definitely tired by the week's end, but muscle/energy-wise, I feel fantastic.
To review last week -
Wed - I followed through with a nice intense spinning session that focused on three major areas, which were speed, power and muscular endurance. It was really great. Then I went over and ran the treadmill for 35 minutes at a very nice slow, easy pace.
Thursday - I didn't have time to get the bike part in and ended up only getting 45 minutes of swimming in after work. Still, it was a good workout and I maintained discipline by putting myself in a slower lane and just getting some nice longer sets in that were slower.
Friday - I actually ended up with 2 hours because I got one hour of intense swimming in (about 3050 yards of shorter, more intense sets) in the a.m. and lighter spinning in the evening.
Saturday - GORGEOUS (but FREEZING) bike ride in the a.m. It was 3 hrs and we started from Healdsburg and headed north through the Alexander Valley up to Cloverdale, then turned west and back south via Dutcher Creek to Dry Creek until it hit Westside Rd and back into Healdsburg. In spite of the freezing temps when we started (literally), it warmed up about 20 degrees 2 hours into the ride, so we were fine. We had a great crew turn out to ride and we all went back to the Bear Republic Brewing Co. afterward where i had a pint of my most favorite beer in the world, Racer 5. :) The nice thing about this ride was that it was an easy 46 miles - nothing crazy - we averaged a nice slow 16.6 mph and stayed in the small ring (well...middle for those with triples) with the exception of the Dutcher Creek descent, where I HAD to kick it into the big ring and fly down! It really was the perfect Base Training ride.
Sunday - Went for a nice long run at Annadel State Park. I figured it to be right about 8 miles, and I ran a very nice slow pace of about 10:30/mile. Of course, this also had to do with the fact that I was on trails that went up, up, up and of course, one was very APTLY named "Cobblestone Trail." Definitely had to watch my footing. Still, I was very committed to not letting my HR fly out of control and just enjoying the beautiful scenery and focusing my thoughts.
Monday - So here I am. This is the 'rest' day but I still do some weights and swimming. It's freezing out but I'm going to go get out there. Brrrrr!! Did the weights this morning and that felt really nice. The deal with Monday weights is that it's really the 'Strength Maintenance" phase so you're not going crazy with them, just keeping the muscles primed and ready. :) However, given that I may be teaching spinning on Mondays, I will likely have to re-think my rest day - prob make it Tuesday.
This week will be interesting. I have a work trip over the weekend which really throws a wrench in the long ride/long run thing. Still, I may be able to make it work.
Here's the plan for the week (11.5 hours total):
Monday 1/21 (1:30): Weights (0:35), Swim (1 hr) - Drill and fins focus
Tuesday, 1/22 (1:15): High intensity, med duration run (0:45); Low intensity/duration bike (0:30)
Wednesday, 1/23 (1:30): High intensity, med duration bike (1:00); med duration, low intensity run (0:30)
Thursday, 1/24 (1:30): High intensity/duration swim (1:00); low duration/recovery bike (0:30)
Friday, 1/25 (1:00): Low intensity bike, low intensity swim
*This will be tough...I'm leaving for L.A. that morning and making a road trip out of it; it's possible I can fit in time that afternoon/eve to get some bike/swim time in or find a local YMCA, but we'll see....little nervous about that.
Saturday, 1/26 (1:45) The work I'm doing will be all day Saturday so the only 'long' thing I could conceivably do would be a long run after the workshop I'm doing. I've done that in the past and it usually works fine.
Sunday, 1/27 (3:00?) I am hoping to bring my bike with me and do a nice long ride while I'm down there. The alternative that i can think of is to find a gym/YMCA and get on a spinning bike and ride for 2 hours. Otherwise I may have to make Sunday a rest day and try to get a long ride in on Monday. Hm....
The nice thing is that with the work trip I have the following week, I'll be getting back on Sunday morning and could hopefully fit in a nice long ride in the mid-morning. Not ideal at all given traffic, but it will be the last time I have to deal with that maneuvering, THANK GOODNESS!
Off to go swim in the cold...
Additionally, in spite of adding more hours, I really feel quite good. I was definitely tired by the week's end, but muscle/energy-wise, I feel fantastic.
To review last week -
Wed - I followed through with a nice intense spinning session that focused on three major areas, which were speed, power and muscular endurance. It was really great. Then I went over and ran the treadmill for 35 minutes at a very nice slow, easy pace.
Thursday - I didn't have time to get the bike part in and ended up only getting 45 minutes of swimming in after work. Still, it was a good workout and I maintained discipline by putting myself in a slower lane and just getting some nice longer sets in that were slower.
Friday - I actually ended up with 2 hours because I got one hour of intense swimming in (about 3050 yards of shorter, more intense sets) in the a.m. and lighter spinning in the evening.
Saturday - GORGEOUS (but FREEZING) bike ride in the a.m. It was 3 hrs and we started from Healdsburg and headed north through the Alexander Valley up to Cloverdale, then turned west and back south via Dutcher Creek to Dry Creek until it hit Westside Rd and back into Healdsburg. In spite of the freezing temps when we started (literally), it warmed up about 20 degrees 2 hours into the ride, so we were fine. We had a great crew turn out to ride and we all went back to the Bear Republic Brewing Co. afterward where i had a pint of my most favorite beer in the world, Racer 5. :) The nice thing about this ride was that it was an easy 46 miles - nothing crazy - we averaged a nice slow 16.6 mph and stayed in the small ring (well...middle for those with triples) with the exception of the Dutcher Creek descent, where I HAD to kick it into the big ring and fly down! It really was the perfect Base Training ride.
Sunday - Went for a nice long run at Annadel State Park. I figured it to be right about 8 miles, and I ran a very nice slow pace of about 10:30/mile. Of course, this also had to do with the fact that I was on trails that went up, up, up and of course, one was very APTLY named "Cobblestone Trail." Definitely had to watch my footing. Still, I was very committed to not letting my HR fly out of control and just enjoying the beautiful scenery and focusing my thoughts.
Monday - So here I am. This is the 'rest' day but I still do some weights and swimming. It's freezing out but I'm going to go get out there. Brrrrr!! Did the weights this morning and that felt really nice. The deal with Monday weights is that it's really the 'Strength Maintenance" phase so you're not going crazy with them, just keeping the muscles primed and ready. :) However, given that I may be teaching spinning on Mondays, I will likely have to re-think my rest day - prob make it Tuesday.
This week will be interesting. I have a work trip over the weekend which really throws a wrench in the long ride/long run thing. Still, I may be able to make it work.
Here's the plan for the week (11.5 hours total):
Monday 1/21 (1:30): Weights (0:35), Swim (1 hr) - Drill and fins focus
Tuesday, 1/22 (1:15): High intensity, med duration run (0:45); Low intensity/duration bike (0:30)
Wednesday, 1/23 (1:30): High intensity, med duration bike (1:00); med duration, low intensity run (0:30)
Thursday, 1/24 (1:30): High intensity/duration swim (1:00); low duration/recovery bike (0:30)
Friday, 1/25 (1:00): Low intensity bike, low intensity swim
*This will be tough...I'm leaving for L.A. that morning and making a road trip out of it; it's possible I can fit in time that afternoon/eve to get some bike/swim time in or find a local YMCA, but we'll see....little nervous about that.
Saturday, 1/26 (1:45) The work I'm doing will be all day Saturday so the only 'long' thing I could conceivably do would be a long run after the workshop I'm doing. I've done that in the past and it usually works fine.
Sunday, 1/27 (3:00?) I am hoping to bring my bike with me and do a nice long ride while I'm down there. The alternative that i can think of is to find a gym/YMCA and get on a spinning bike and ride for 2 hours. Otherwise I may have to make Sunday a rest day and try to get a long ride in on Monday. Hm....
The nice thing is that with the work trip I have the following week, I'll be getting back on Sunday morning and could hopefully fit in a nice long ride in the mid-morning. Not ideal at all given traffic, but it will be the last time I have to deal with that maneuvering, THANK GOODNESS!
Off to go swim in the cold...
Tuesday, January 15, 2008
Goal: Break 5:00 at Oceanside 70.3
Limiter: Running speed, bike positioning, time available to train in the next two weeks
Objectives: Run comfortably for 2 hours at an 8:30/mile by March 17
Have all workouts scheduled in advance and stick to them
Get bike position analysis completed with Mike K. in early Feb
Clearly, I have many more goals for the year. However, The Triathlete's Training Bible is a voluminous book with a lot of very rich information. You could (and probably should) spend hours just pouring over the information and soaking it all in without writing a single thing. To think about all the different goals I could set for myself, all of the different limiters I have and how to create objectives from those (on TOP OF the training schedule) is a bit overwhelming.
So, I did what I do best when I'm a little overwhelmed: bite off a little at a time. Let's start with the looming task at hand: Oceanside 70.3. Must be really ready for that. I'm just glad I got my act together now (somehow the end of March seems so far away, but when you add it up in training weeks...IT'S ONLY 11 WEEKS AWAY!!!!!!!!!!!!!!!!!!!).
Paul's comment saying he looks forward to my goals definitely helped motivate, in addition to the fact that I wrote it down saying I would...so...I had to, right?
I just was reminded as I went through the book again how valuable that information truly is and why doing it for Big Kahuna really did make a difference in my race performance. I've got the kind of personality where if I have something to stick to, I'll stick to it. Otherwise it's far too easy to just 'work out' with no real training element to it.
My first thought would be "What's wrong with this picture?" The answer is that I've only got 2 weeks of aggressive hours followed by one week of less hours as opposed to the usual 3 weeks on/1 week off. However, I don't really have time to follow that model and I actually think that given what my weekly hours have been for the last 2 months (about 5-7 hours), this will work out just fine (i.e. my body is going to be shocked by bumping it up to 11 hours). I also know that I've stayed fairly strong in the last couple months. What I will really need to work on is my long weekend rides and runs, which the move will definitely help with.
In any case, going on that table allowed me to break down this week to the following schedule:
Monday: (0:30) Recovery day
Swim
Tuesday: (1.5 hours) High intensity, Med duration run; Low intensity/duration bike
Bad me!! I overslept this morning! Only got a 40 minute, high intensity med duration run in.
Wednesday: (2 hours): High intensity, Med duration bike (yay for spinning); Med duration/ low intensity run
Thursday: (1.5 hrs): Low intensity/duration swim/bike
Friday: (2 hrs): High intensity/duration swim, Low intensity bike
Weekend: (4 hrs) Long duration/med intensity bike and run
So far, doing okay but no more oversleeping! I must say though...when I have it outlined like this and planned out for WHEN I'm going it, it really helps me to stay on track.
Here's hoping for the rest of the week...;)
This picture was sent to my by my friend Ivy and her husband who were back in Sri Lanka for 5 weeks. It's just the sweetest picture and makes me smile every time I see it. Reminds me to relax and enjoy the good life in the midst of all of this hard work, too.
Objectives: Run comfortably for 2 hours at an 8:30/mile by March 17
Have all workouts scheduled in advance and stick to them
Get bike position analysis completed with Mike K. in early Feb
Clearly, I have many more goals for the year. However, The Triathlete's Training Bible is a voluminous book with a lot of very rich information. You could (and probably should) spend hours just pouring over the information and soaking it all in without writing a single thing. To think about all the different goals I could set for myself, all of the different limiters I have and how to create objectives from those (on TOP OF the training schedule) is a bit overwhelming.
So, I did what I do best when I'm a little overwhelmed: bite off a little at a time. Let's start with the looming task at hand: Oceanside 70.3. Must be really ready for that. I'm just glad I got my act together now (somehow the end of March seems so far away, but when you add it up in training weeks...IT'S ONLY 11 WEEKS AWAY!!!!!!!!!!!!!!!!!!!).
Paul's comment saying he looks forward to my goals definitely helped motivate, in addition to the fact that I wrote it down saying I would...so...I had to, right?
I just was reminded as I went through the book again how valuable that information truly is and why doing it for Big Kahuna really did make a difference in my race performance. I've got the kind of personality where if I have something to stick to, I'll stick to it. Otherwise it's far too easy to just 'work out' with no real training element to it.
| Week | Date | Race | Period | Hours |
| 1 | 1/14 | | Base 3 | 11 |
| 2 | 1/21 | | Base 3 | 13 |
| 3 | 1/28 | | Base 3 | 8 |
| 4 | 2/4 | | Build 1 | 12.5 |
| 5 | 2/11 | | Build 1 | 12.5 |
| 6 | 2/18 | Sprint Tri (Davis) | Build 1 | 8 |
| 7 | 2/25 | | Build 2 | 12 |
| 8 | 3/3 | | Build 2 | 12 |
| 9 | 3/10 | | Build 2 | 10 |
| 10 | 3/17 | | Peak | 9 |
| 11 | 3/24 | Half-IM ( | Race | 8 |
My first thought would be "What's wrong with this picture?" The answer is that I've only got 2 weeks of aggressive hours followed by one week of less hours as opposed to the usual 3 weeks on/1 week off. However, I don't really have time to follow that model and I actually think that given what my weekly hours have been for the last 2 months (about 5-7 hours), this will work out just fine (i.e. my body is going to be shocked by bumping it up to 11 hours). I also know that I've stayed fairly strong in the last couple months. What I will really need to work on is my long weekend rides and runs, which the move will definitely help with.
In any case, going on that table allowed me to break down this week to the following schedule:
Monday: (0:30) Recovery day
Swim
Tuesday: (1.5 hours) High intensity, Med duration run; Low intensity/duration bike
Bad me!! I overslept this morning! Only got a 40 minute, high intensity med duration run in.
Wednesday: (2 hours): High intensity, Med duration bike (yay for spinning); Med duration/ low intensity run
Thursday: (1.5 hrs): Low intensity/duration swim/bike
Friday: (2 hrs): High intensity/duration swim, Low intensity bike
Weekend: (4 hrs) Long duration/med intensity bike and run
So far, doing okay but no more oversleeping! I must say though...when I have it outlined like this and planned out for WHEN I'm going it, it really helps me to stay on track.
Here's hoping for the rest of the week...;)
This picture was sent to my by my friend Ivy and her husband who were back in Sri Lanka for 5 weeks. It's just the sweetest picture and makes me smile every time I see it. Reminds me to relax and enjoy the good life in the midst of all of this hard work, too.
Tuesday, January 08, 2008
Last ride of 2007 / Hello 2008!
Goodbye 2007...Goodbye Berkeley!
Full sunset set at http://www.flickr.com/photos/strejo/sets/72157603608208264/
I've been busy with a lot of things lately and I can't believe December, along with 2007, has come and gone. So many changes this past month and yet to come! I'm still letting it all sink in.
Because I've been so busy, I've put off that 2008 calendar I've been meaning to make. It's happening this weekend and I will post it, along with my week's training plan. I think by putting it onto my blog, I've made a commitment to honoring it.
As I reflected on my training last year, I realized something interesting - back in July I set 3 goals for myself. They were:
By 8/21, I had completed the first two. I also realized that not only did I write those GOALS down, but I wrote out my training regimen for the 6 weeks leading up to Big Kahuna. I implemented it and followed it very closely. What happened in the end was a PR and me feeling very optimistic about having a sub-5 hour half-ironman (well...one that's relatively flat, anyway).
The main point is that by writing them down, I had something to go back to, to check in with.
I don't know, but I need to, since I am an especially goal-driven person. I want that Clearwater qualification!! Goals to appear here soon...my first goal of 2008 is to write my goals and my training plans!
I completed #3 a couple of months ago, and as of yesterday, have found a new job in the non-profit world that I am incredibly excited about, especially since it is leading me in the direction of public health - a passion I've had for the last 10 years or so. Did I also mention I moved? Yes, I made the big move from Berkeley to Santa Rosa on December 31 with the help of many dear friends. I am so thrilled to finally be living in Sonoma County and especially about not having to wake up an hour earlier to drive up for a bike ride in the mornings!
So, just a few notes here and there:
Jessica and I rode together for the first time ever (she's getting back into cycling) on my last day in Berkeley and had a fantastic time together. We did
the Wildcat Canyon -> Camino Pablo -> Moraga Way -> Pinehurst -> Skyline -> Tunnel Rd. -> back through Berkeley loop from my (old) house.
The nice thing was that because she's just getting back into it, we took it slow and easy and it was a very aerobic ride for me (as opposed to riding w/the guys, which would have been a mix of aerobic and anaerobic up the hills since I would've tried to kick their butts up the hill - damn ego). It felt really great and reminded me that I need to still do more of that as I ramp up my hours, especially with my runs. It's far easier to push yourself and work hard than it is to work out at very aerobic rates because psychologically, you think you're not doing enough. It is a very frustrating endeavor, one I know many athletes struggle with.
There was a great article today from Active.com called Train Smart This Winter on this very issue. Some helpful running tips as well. Get it here.
Speaking of running, my friend Sarah invited me on a really awesome run. It's called Saturday Morning Run and it is loosely associated with the Tamalpa Runners. I think this description from the website is apt:
We went out on Saturday, 12/29 in spite of the rain we encountered on the drive over. I'll be honest, I was very dubious. All I could think was "damn, it's gonna be cold and wet. How fun can that possibly be?" Thankfully, I'm not one to flake so I stayed the course.
We got there pretty early but right before 9:00, the cars began to arrive en masse. "Wow, these people are really committed," I thought. We met at the Mountain Home Inn near Mt. Tamalpais and the run began at about 9:15 a.m.
First we went down, the flat, then more down into Muir Woods. Then up, up, up and MORE UP. It began to hurt. Yet, in spite of my labored breathing and hurt, it still felt good. It felt good because I knew everybody else was doing it, too. It felt good because I was in good spirits. The people were so nice and so welcoming, especially when some found out it was my first Saturday Morning Run. No wonder Sarah loves it - I loved it and I'd only been once!
I can't say that doing a ton of hill training will necessarily be good for my triathlon training, but I think that coming out once a month for their trail runs would be really nice and a fantastic way to spend a Saturday morning. THANK YOU, SARAH, FOR THE RECOMMENDATION!
This past weekend I did yoga for the first time in a month or so and my body reminded me why it's important to do yoga often rather than sporadically. Oh, so sore! It will be nice when I can get settled in and find a place to do yoga at on a regular basis. About halfway through class, I thought "you know...this is nearly better than a massage." It's that good. :)
Finally, an article from today's Wall Street Journal caught my eye - "Are You An Alcoholic?" Just a nice article about how they're trying to adjust the definition of alcohol abuse and dependency for the new DSM-V that's being compiled to include a range of severity so that potential problems can be caught sooner than later. Also a good reminder of what's 'normal' for alcohol intake for all of us. I'll be the first to admit my love of vino and beer, as well as the occasional gin & tonic. Still, I find I'm much more careful about my intake now than I used to be, and don't even necessarily crave a glass of wine every night with dinner. I'll also admit, however, that I would have a hard time going 60 days without craving a drink. Sure, I could do it (let's not put me up to the challenge right now though, okay?), but because I tend to enjoy my wine with dinner at restaurants or have a beer when I go with friends to the Belgian Brewery (The Trappist in Downtown Oakland - totally ROCKS!)...would make it a little rough socially because I wouldn't want the temptation, so I just wouldn't go out. Then...what's the point?
Speaking of alcohol...my friend David told me to drink a grog to warm up. Not a bad idea... :)
On a clear day, a ride in Berkeley is simply just stunning. Me at the top of Tunnel Road on 12/31. Full set of photos at http://www.flickr.com/photos/strejo/sets/72157603608270826/
Full sunset set at http://www.flickr.com/photos/strejo/sets/72157603608208264/I've been busy with a lot of things lately and I can't believe December, along with 2007, has come and gone. So many changes this past month and yet to come! I'm still letting it all sink in.
Because I've been so busy, I've put off that 2008 calendar I've been meaning to make. It's happening this weekend and I will post it, along with my week's training plan. I think by putting it onto my blog, I've made a commitment to honoring it.
As I reflected on my training last year, I realized something interesting - back in July I set 3 goals for myself. They were:
- New bike
- Training regimen (based on Triathlete's Training Bible) for Big Kahuna
- Get resume together/up-to-date
By 8/21, I had completed the first two. I also realized that not only did I write those GOALS down, but I wrote out my training regimen for the 6 weeks leading up to Big Kahuna. I implemented it and followed it very closely. What happened in the end was a PR and me feeling very optimistic about having a sub-5 hour half-ironman (well...one that's relatively flat, anyway).
The main point is that by writing them down, I had something to go back to, to check in with.
The difference between a goal and a dream is the written word.That subject is a whole other blog entry - there are tons of studies that point to the benefits of writing down your goals rather than just thinking about them. So why don't we do it more often?
-Gene Donohue
I don't know, but I need to, since I am an especially goal-driven person. I want that Clearwater qualification!! Goals to appear here soon...my first goal of 2008 is to write my goals and my training plans!
I completed #3 a couple of months ago, and as of yesterday, have found a new job in the non-profit world that I am incredibly excited about, especially since it is leading me in the direction of public health - a passion I've had for the last 10 years or so. Did I also mention I moved? Yes, I made the big move from Berkeley to Santa Rosa on December 31 with the help of many dear friends. I am so thrilled to finally be living in Sonoma County and especially about not having to wake up an hour earlier to drive up for a bike ride in the mornings!
So, just a few notes here and there:
Jessica and I rode together for the first time ever (she's getting back into cycling) on my last day in Berkeley and had a fantastic time together. We did
the Wildcat Canyon -> Camino Pablo -> Moraga Way -> Pinehurst -> Skyline -> Tunnel Rd. -> back through Berkeley loop from my (old) house. The view from the top of Pinehurst is just lovely. Hello Mt. Diablo in the back!Would've taken Grizzly Peak from Skyline but we were pressed for time so we thought it might be faster to go through Berkeley. It was a very frigid morning that proved itself with the several ice encounters we had along Camino Pablo on the east side of the hill. Brrrrrr!
The nice thing was that because she's just getting back into it, we took it slow and easy and it was a very aerobic ride for me (as opposed to riding w/the guys, which would have been a mix of aerobic and anaerobic up the hills since I would've tried to kick their butts up the hill - damn ego). It felt really great and reminded me that I need to still do more of that as I ramp up my hours, especially with my runs. It's far easier to push yourself and work hard than it is to work out at very aerobic rates because psychologically, you think you're not doing enough. It is a very frustrating endeavor, one I know many athletes struggle with.
There was a great article today from Active.com called Train Smart This Winter on this very issue. Some helpful running tips as well. Get it here.
Speaking of running, my friend Sarah invited me on a really awesome run. It's called Saturday Morning Run and it is loosely associated with the Tamalpa Runners. I think this description from the website is apt:
This run began in 1971 and is the longest-standing group run known to the club. It is 100% trail running, always hilly, generally lasts 1 1/2 to 2 hours covering 7 to 10 miles. There are plenty of options to run longer or shorter depending on your ability, time, and interest.
We went out on Saturday, 12/29 in spite of the rain we encountered on the drive over. I'll be honest, I was very dubious. All I could think was "damn, it's gonna be cold and wet. How fun can that possibly be?" Thankfully, I'm not one to flake so I stayed the course.
We got there pretty early but right before 9:00, the cars began to arrive en masse. "Wow, these people are really committed," I thought. We met at the Mountain Home Inn near Mt. Tamalpais and the run began at about 9:15 a.m.
First we went down, the flat, then more down into Muir Woods. Then up, up, up and MORE UP. It began to hurt. Yet, in spite of my labored breathing and hurt, it still felt good. It felt good because I knew everybody else was doing it, too. It felt good because I was in good spirits. The people were so nice and so welcoming, especially when some found out it was my first Saturday Morning Run. No wonder Sarah loves it - I loved it and I'd only been once!
I can't say that doing a ton of hill training will necessarily be good for my triathlon training, but I think that coming out once a month for their trail runs would be really nice and a fantastic way to spend a Saturday morning. THANK YOU, SARAH, FOR THE RECOMMENDATION!
This past weekend I did yoga for the first time in a month or so and my body reminded me why it's important to do yoga often rather than sporadically. Oh, so sore! It will be nice when I can get settled in and find a place to do yoga at on a regular basis. About halfway through class, I thought "you know...this is nearly better than a massage." It's that good. :)
Finally, an article from today's Wall Street Journal caught my eye - "Are You An Alcoholic?" Just a nice article about how they're trying to adjust the definition of alcohol abuse and dependency for the new DSM-V that's being compiled to include a range of severity so that potential problems can be caught sooner than later. Also a good reminder of what's 'normal' for alcohol intake for all of us. I'll be the first to admit my love of vino and beer, as well as the occasional gin & tonic. Still, I find I'm much more careful about my intake now than I used to be, and don't even necessarily crave a glass of wine every night with dinner. I'll also admit, however, that I would have a hard time going 60 days without craving a drink. Sure, I could do it (let's not put me up to the challenge right now though, okay?), but because I tend to enjoy my wine with dinner at restaurants or have a beer when I go with friends to the Belgian Brewery (The Trappist in Downtown Oakland - totally ROCKS!)...would make it a little rough socially because I wouldn't want the temptation, so I just wouldn't go out. Then...what's the point?
Speaking of alcohol...my friend David told me to drink a grog to warm up. Not a bad idea... :)
On a clear day, a ride in Berkeley is simply just stunning. Me at the top of Tunnel Road on 12/31. Full set of photos at http://www.flickr.com/photos/strejo/sets/72157603608270826/
Friday, December 07, 2007
Birthday Reflections
Well, I haven't been blogging much lately, but that has to do with lots of fun adventures and not a lot of training on my mind. While it can get very frustrating gain back a couple pounds and think that you're not 'doing enough' because you're not training 12 hours/week, it's also really REALLY nice to just relax.
Who says you can't exercise on vacation? Hiking about 15 miles outside of Ensenada...
Relax as in...
-not wearing a watch
-not checking email
-spending time with friends and family
-drinking two glasses of wine and not feeling guilty
-indulging from time to time (in moderation, of course!)
-not be neurotic about oversleeping or missing a workout
-taking time to do 'other' things on my to-do list that got put aside during tri season
-doing more yoga
Why is this so important to me? One thing that yoga has taught me over the past year is how important it is to quiet the mind. I think for many of us, our minds are constantly going at 150 mph. I know mine does. I'm always thinking, whether it's about what to make for dinner, what my workouts are going to be, what I've got to do over the next week, etc. etc. During my yoga practice, I work really hard (not always successful , but I try) to try and just quiet my mind.
One thing a fantastic yoga instructor once said that has really helped me out was:
It's really hard to do, but it gives me a place to start.
What does relaxation and calming the mind have to do with birthday reflections? Well, my friend Devon is really introspective in her race reports, and writes a lot about how much of a mental experience her races are (she does ultra-distance running). I believe this too, and know how powerful our minds can be, not just in a race, but in our training and in our everyday lives.
As I turn a year older, I am inclined to want to focus a little more on my mental strength and nurture it. While I know I still have a young body, I can still sense things that have changed since I was, say, 24. No, I'm not complaining! Older people tend to want to say "ah, whatever! You're still young!" Yes, but while I'm young, why not make changes now that will keep me stronger for a longer time? As the body changes and recovery doesn't come as quick as it used to, it becomes increasingly more important for us to remain strong mentally and do what we need to do to take care of our bodies.
I picked up a great book called Yoga Anatomy and it describes many of the common yoga positions and illustrates which muscles are primarily and secondarily used, as well as which organs are affected in some of the sitting poses. It's a really interesting glimpse of what yoga can truly do for our bodies as well as our minds.
No, this isn't a big push for yoga! I just think that over the next year, I'd like to spend more time with yoga and make it a more prominent part of my training, even if I have to sacrifice a few more things to create time for it. It's become such a relaxing and helpful part of my week, and I think I'm ready to commit to it more than once a week.
For my Thanksgiving Day workout, instead of doing a bike ride, I met up with my friends Anna & David and we went to a yoga session where we did 108 Sun Salutations!!! Talk about SORE HAMSTRINGS - I was sore for about 4 days. That's a reason right there to do more yoga. :)
Finally, my 28th year is going to bring a lot of things to my plate. I need to be mentally ready to handle it for all of the goals I have. I am about to start planning my year in the next few weeks and come January, it's going to be time to TAKE OFF!!
Goals include:
-making a true year-plan for training and races (this means picking out all of my races NOW and sticking to that list)
-qualifying for Clearwater 70.3 Championships
-doing the Terrible Two in under 16 hours
-training smart and not overtraining
-staying mentally tough
-not getting burned out
That's a preliminary list. Note, those are all athletic goals and don't include professional and personal goals. I try to keep this blog mainly about triathlon, since that IS the subject. :)
Am I excited about turning another year older? HELL YES! I say, live it up and don't look back! Happy Birthday to me!!
Who says you can't exercise on vacation? Hiking about 15 miles outside of Ensenada...
Relax as in...
-not wearing a watch
-not checking email
-spending time with friends and family
-drinking two glasses of wine and not feeling guilty
-indulging from time to time (in moderation, of course!)
-not be neurotic about oversleeping or missing a workout
-taking time to do 'other' things on my to-do list that got put aside during tri season
-doing more yoga
Why is this so important to me? One thing that yoga has taught me over the past year is how important it is to quiet the mind. I think for many of us, our minds are constantly going at 150 mph. I know mine does. I'm always thinking, whether it's about what to make for dinner, what my workouts are going to be, what I've got to do over the next week, etc. etc. During my yoga practice, I work really hard (not always successful , but I try) to try and just quiet my mind.
One thing a fantastic yoga instructor once said that has really helped me out was:
"You know how your mind leaps from one thing to the next? You have one thought after another. Instead of just trying to silence those thoughts, try to focus on the space between thoughts, and staying there, in that space."
It's really hard to do, but it gives me a place to start.
What does relaxation and calming the mind have to do with birthday reflections? Well, my friend Devon is really introspective in her race reports, and writes a lot about how much of a mental experience her races are (she does ultra-distance running). I believe this too, and know how powerful our minds can be, not just in a race, but in our training and in our everyday lives.
As I turn a year older, I am inclined to want to focus a little more on my mental strength and nurture it. While I know I still have a young body, I can still sense things that have changed since I was, say, 24. No, I'm not complaining! Older people tend to want to say "ah, whatever! You're still young!" Yes, but while I'm young, why not make changes now that will keep me stronger for a longer time? As the body changes and recovery doesn't come as quick as it used to, it becomes increasingly more important for us to remain strong mentally and do what we need to do to take care of our bodies.
I picked up a great book called Yoga Anatomy and it describes many of the common yoga positions and illustrates which muscles are primarily and secondarily used, as well as which organs are affected in some of the sitting poses. It's a really interesting glimpse of what yoga can truly do for our bodies as well as our minds.
No, this isn't a big push for yoga! I just think that over the next year, I'd like to spend more time with yoga and make it a more prominent part of my training, even if I have to sacrifice a few more things to create time for it. It's become such a relaxing and helpful part of my week, and I think I'm ready to commit to it more than once a week.
For my Thanksgiving Day workout, instead of doing a bike ride, I met up with my friends Anna & David and we went to a yoga session where we did 108 Sun Salutations!!! Talk about SORE HAMSTRINGS - I was sore for about 4 days. That's a reason right there to do more yoga. :)
Finally, my 28th year is going to bring a lot of things to my plate. I need to be mentally ready to handle it for all of the goals I have. I am about to start planning my year in the next few weeks and come January, it's going to be time to TAKE OFF!!
Goals include:
-making a true year-plan for training and races (this means picking out all of my races NOW and sticking to that list)
-qualifying for Clearwater 70.3 Championships
-doing the Terrible Two in under 16 hours
-training smart and not overtraining
-staying mentally tough
-not getting burned out
That's a preliminary list. Note, those are all athletic goals and don't include professional and personal goals. I try to keep this blog mainly about triathlon, since that IS the subject. :)
Am I excited about turning another year older? HELL YES! I say, live it up and don't look back! Happy Birthday to me!!
Relaxing in L.A. with my sister!
Tuesday, November 13, 2007
Fall Update
What have I been up to lately? Drinking more wine, that's for sure!!
It was nice to take some time off the ol' blog. I'm ready to resume contact with the blog world, kind of in the same way I'm ready to resume working out on a more regular basis and being more conscious about what it is I'm doing in those workouts.
Still, it sure was nice to take some time off and relax for a couple of months. I got a bit edgy about it all and had those occasional bouts of thinking "oh my god, I'm turning into a sloth. I'm SO LAZY." But since I've done it before, I was able to keep it pretty in check and know that even if I put a couple of pounds on, even if my running slowed a bit, even if my swimming slowed a LOT - it would all be okay. Taking 3 days off in a row a couple of weeks ago was just a weird thing for me to do but when I went out on a bike ride I ended up feeling really great. I figure I might as well enjoy the rest now because in another month and a half, I'll be prepping for this: http://www.ironmancalifornia.com/.
So what have I been up to? Hmmm, lots actually...
On October 20, Lee, Pat, David and I did Foxy's Fall Century. That was a lot of fun, in spite of my not having ridden much since the Big Kahuna. It was 107 miles, abo
ut 4000 feet of climbing (or something like that) and 6 hours with a LOT of wind. The beautiful thing about the ride was that the first 20 miles were FREE - i.e. we got into a LONG train with 4 tandems who just pulled us the whole way. It was absolutely fantastic and made those first 20 miles seem effortless.
After that, it was us against the wind into Fairfield, and it seemed to really suck up a lot of energy from all of us. Lunch was at mile 62 and I was just so happy to get off my bike. I was hurting by then. Still, we pressed on into the hills and it was a nice change. Miles 80-95 were
tough and 95-107 were the toughest. We all broke apart for about the last 15 miles and came in on our own. Still, it remains one of my favorite centuries, perhaps because it's such a great way to end the year and the weather is generally pretty good.On October 27, we had the first annual "Custer Cup Challenge Time Trial" (CCCTT) in Sonoma, CA. There were 15 of us who came out to have some fun with this 19.8-mile course with more climbing and turns than a real time trial would EVER have. That was half the fun, of course. Pics can be found here: http://www.flickr.com/photos/strejo/sets/72157603174928659/. I came in 9th, with a time of 59:59 - just shy of an hour, which was what I was going for. I brought my Cervelo P2 out to play that day and it was great to use it one last time this year. I was so bummed that Dave, Jim and Tim a
ll beat me by less than a minute, but it gave me something to shoot for next year. Wecelebrated our success and our fun with breakfast afterward. It really was a great time!
The biggest surprise on the course was Mr. Fitness Journal himself standing at the top of the hill snapping photos of us as we crested the top. We had all been bummed that he wasn't showing up to participate in the ride, so it was great to see him out there, even if it wasn't in FJ gear riding with the rest of us. The next big surprise was the emails he sent out that followed - he made up a "magazine cover" for EACH of us and called it "Chris's Big Idea." He is so incredible and so creative! Mine looked like this:
Gotta love the "Swimsuit Issue" line. :)
November 3 - The first YMCA Spinning Instructor-led ride from SF to Tiburon and around to Corte Madera and back around to Mill
Valley, Sausalito and SF. Otherwise known as "The Paradise Loop." This was a 46 mile ride and there were 3 YMCA Spinning Instructors, 4 spinning students from the YMCA, 3 Lombardi Sports Triathlon Team members, 5 Wine Country Velo cyclists, and a partridge in a....oh wait, never mind - that's next month. It was an absolutely gorgeous day, one of those rare days in the Bay Area where there wasn't a drop of fog, the temperature was just perfect and the sun was shining brilliantly even as we met up at 7:30 a.m. It turned out to be about a 3 hour ride but that was due to a lot of the City congestion we encountered, especially on the way back in. It was great to have such a big group riding together, and we really hammered it through certain parts.
I was thoroughly impressed by one of my students who NEVER rides outside and was really keeping up with the rest of us just fine, and totally kicked my butt up over one of the last big hills. I told him he should ride more often! The members who joined had a blast and were excited about doing it again. We're looking at Dec 8, though that's the day after my birthday so um...I don't know how excited I'll be about getting up early for a bike ride. My birthday just happens to fall on a Friday this year, which is even more reason to live it up. :)
Since then, I traveled to Minneapolis for work. I visited the Edina YMCA and took a yoga class there. It was incredible! I was totally sore the next day, which was a good thing. I also went for a beautiful jog through the Minnesota Valley National Refuge the day I got there (last Thursday). I left at 3:30 p.m. and as I was returning an hour later, it was absolutely freezing. I didn't expect the temperature to drop so significantly in that hour, especially before it got dark. Still, it was a nice jog and I saw a hawk fly above me across the meadow, which was neat.
And here I am...slow as a slug in swimming. I went last night for the 1.5 hour workout and my arms were killing me near the end. The funny thing is that I've done some lifting and yoga over the past couple of months, so it's not like my arms suddenly atrophied. However, when you're not swimming on a regular basis, no matter what else you're doing, you're going to slow down. So, I endured that, willing to swim more often over the next few weeks if I can. Wine Country Velo is having our last big hurrah this weekend, finishing with a picnic up at Sugarloaf State Park. I'm looking forward to that, though right now I can barely walk!
I did some plyometrics yesterday morning after my track run and I am SO SORE!!! One of the things I'm really resolving to do is more of those. I think they will really benefit my running and cycling, if I can just be consistent and do them about 2x/week.
I've tried to think more about my goals for next year. Of course, qualifying for Clearwater. But on a smaller scale, making little improvements. I want to really learn more about the training process and write about it as I learn so that it sticks with me. As I start my fourth year of triathlon next year, I want to train smarter than ever. I notice that with each year, it seems to become of increasing importance to really pay attention to the small details that go into training and tweak them just a little. Things I'm concerned with include:
-Nutrition is something I need to focus more on.
-Getting my bike fit just right.
-Adhering to a training schedule.
-Taking time to rest properly and not do 124 mile bike rides 8 days before my A race (sorry, John!).
-Knowing when not to ride with the group because it doesn't work well with my plan.
2008 will be here before we know it. Time to get crackin'!!
Enjoying the beauty of fall in Sonoma County...
Monday, October 01, 2007
Post-season thoughts
Now that the endorphins have died down, I’ve had some time to reflect on this race and the year.
Overall, I made some really significant gains. My swim times improved as a result of my hard work on my form. My running has REALLY improved and I credit this to finally getting orthotics. Once I had them for my shoes, I was really able to start putting more distance runs into my training without worrying about injury. I’d like to get my half marathon time down to 1:45 if I can. I’m still on cloud 12 for the fact that I finished the run in 1:50 and paced 8:25/mile.
It’s also going to be a winter full of bike adjustments. I think there’s some fine tuning that needs to happen with the new bike to really get my position optimal for power output.
California California 70.3 to qualify for Clearwater ; PR at Vineman and race Clearwater
Overall, I made some really significant gains. My swim times improved as a result of my hard work on my form. My running has REALLY improved and I credit this to finally getting orthotics. Once I had them for my shoes, I was really able to start putting more distance runs into my training without worrying about injury. I’d like to get my half marathon time down to 1:45 if I can. I’m still on cloud 12 for the fact that I finished the run in 1:50 and paced 8:25/mile.
It’s also going to be a winter full of bike adjustments. I think there’s some fine tuning that needs to happen with the new bike to really get my position optimal for power output.
More Big Kahuna photos
These photos are courtesy of Mike DeAsis, very devoted Lombardi Triathlon Team member and "Tri-Sherpa." He is faithfully there at every race supporting us, handing us nutrition, supplying us with things we forgot, lending us gear and taking fantastic photos. Mike, thank you so much for all your help this season!
I love these photos he took because for once, I ended a race supremely happy and ecstatic and I think the photos really display my excitement. I felt great, but the smile was really from being so happy that I was finishing so strong and in 5:10!
Me and my Tiki God :)
Me and the other two age-group finishers, one of whom I've connected with post-race. Go Jocelyn (the woman in pink) - she also took 1st in her A.G. at the Santa Cruz Sentinel a couple of weeks later!
I love these photos he took because for once, I ended a race supremely happy and ecstatic and I think the photos really display my excitement. I felt great, but the smile was really from being so happy that I was finishing so strong and in 5:10!
I just can't get over the smile on my face during the finish! I was SO HAPPY!!!
This was one of those "YES!" moments. :)
Me and my Tiki God :)
Me and the other two age-group finishers, one of whom I've connected with post-race. Go Jocelyn (the woman in pink) - she also took 1st in her A.G. at the Santa Cruz Sentinel a couple of weeks later!
Friday, September 21, 2007
Big Kahuna Race Report
What an incredible day. It’s been a week and it still feels like yesterday. I had my personal best half-Ironman time by 14 minutes. I certainly couldn’t have imagined a better way to end the season. 
Bike:
I know I don’t want to stop but for the first time in this entire race, my momentum comes to a screeching halt. I’m not sure if I can keep running. I might have to walk. I need new legs and I need them now. I look ahead and send out a cry for help. I silently call upon the triathlon gods and pray to them to refresh my legs and help me through this last 6 miles of the season. This is it! Please!
Aid station coming up. I take some water and walk through. I want to keep walking but I know I can’t. The trail dips down and then there’s a sizable hill to go back up. I slow my pace down and shuffle up the hill, ever so slowly. A woman from my age group passes me and I helplessly watch her glide by. “Focus on yourself,” I tell myself. How can I worry about others when I need to be worrying about myself?
I breathe deeply and approach the top of the hill. My stride begins to lengthen a little at first, then a little more. My breathing becomes normal and my stomach settles back down. Legs are going to be okay! Mile 8 I hit my stride again and I pick up the pace. By mile 10 I’m feeling fantastic and I pass the woman who passed me during my low moment. In the last two half-IMs, mile 10 had been the tough point for me, where I had to really dig deep and muster up the energy to finish decently. Here, though, I feel like a new person. I’m pacing 8:05s and have no intention of slowing down.
Mile 11: I pass a guy that’s been in front of me since mile 2 but always stayed within my view – it feels so great! Mile 12: I pass one more woman from my age group and as I pass her a big smile spreads across my face. This is IT. I feel AWESOME. I can see the beach as I come down the road and around the corner. It’s all I can do not to sprint (my body really won’t let me sprint at this point). I’m ecstatic.
The sun is shining brightly as I make my way onto the beach. There’s a large crowd of spectators lining the long sandy chute. In fact, I can’t see the finish line but I’m so happy that I don’t care. I’m enjoying the journey. People yell “you’re almost there!” and I smile and say “but where’s the finish line? I can’t see it!” They all point me home. The endorphins are rushing through me and each step I take is effortless and full of spring. I’m here and as I see the clock and the finish line, I realize that I’m going to finish in 5:10 – even better than I could’ve ever hoped.
I step through the finish line, arms raised for the first time. I feel amazing and I can’t wipe the smile off my face. What a race!! What a day! I can leaveSanta Cruz
The stats:
Swim: 32:44 (1:33/100 yd)
T1: 5:11 (1/4 mile run from beach to transition, hence longer T1)
Bike: 2:40:41 (20.91 mph)
T2: 1:31
Run:1:50:29 (8:26/mile)
Place overall: 174/820
Pre-race jitters:
I was incredibly worried/paranoid about using John M.’s Zipp wheels. What if I flatted? Was it worth the Zipps? In any case, I knew I was taking a chance but I decided it was worth it.
I arrive and it’s the usual scene. The more I do this, the more I realize how important it is to fight my social urges and keep the chatting to a minimum. Excessive chatter gets my nerves flying high and inhibits my ability to focus on what I have ahead of me. I find this especially true for longer races, where I have more to visualize.Set things up. See a few friends. Head down to the beach with teammates Matt and Andrew from Lombardi Sports.
The sky is gray and shrouded in fog. The water looks very uninviting, and I feel the inner child in me wanting to whine and protest: I DON’T WANNA!. *brrrrrrrr* I know what I have to do. I have to get in and try it first.
Ice on my arms. I gasp for breath. Oh my, that is some COLD water. I try to put my face in but it takes my breath away before I can completely submerge myself. Just have to dive my head in and come back up. Another few minutes and I’m ready to head back to the beach to wait for the race to start.
Swim:
7:10 a.m. sharp! The 29 & under women run into the water, similar to
Yet…my anxiety level never reaches hyperventilation/ready-to-quit levels. Instead I find myself calm, very confident in my ability. I stay the course and get to the first buoy, where it finally begins to thin out and I can just focus on my stroke and not watching for feet in my face.
The rest of the swim goes beautifully. I sight well and don’t depend on others’ sighting abilities. I know I’m good at this. Before I know it, the beach is getting closer and it’s time to begin the real part of the journey! “About time,” I think, as I begin to feel cold all over and chills are running
through my body.
T1:
I exit the water: 32 minutes! Fantastic! This transition involves a 0.25 mile run from the beach over to the transition zone. I hit a steady pace and trot back. Getting the wetsuit off never seems to get any easier. Grab the bike and bike stuff. GO.
Bike:
I find my bike legs relatively quickly. Sort of. I realize around mile 10 that this is likely going to be a long ride. That 124 mile bike ride I was so proud of a week ago? Perhaps not so smart, looking back on it! My legs feel heavy. I wish I had a bike computer so I could stay on top of my cadence and speed better – if I could monitor and make sure my cadence was above 90 I could make sure my legs would stay fresh for the ride and run.
I’m still passing people, but just finding it difficult to find my comfort zone. I find the right gear and keep the legs moving in smooth circles. However, this is NOT the flat road I envisioned as I read race reports about the Big Kahuna. I had read about how this was one of the fastest half-IMs around and how ‘easy’ the bike is. Ha!
The bike course essentially takes you out of
In any case, I vow to hit mile 28 under 1:20. I try to keep up the pace, remember to ingest my nutrition every 15 minutes (alternate Clif Shot Block and a piece of Clif Bar – Apricot flavor) and just stay focused on my breathing and not letting my legs slow down. The rollers begin to add up and I think back to Cristi’s mantra about being smoothly pulled up a fishing line; spin smoothly up the rollers, Sarah!
Bike turnaround, mile 28: 1:21. DAMMIT! I’m going way too slow. I realize it’s time to get serious. Something else strikes me right about now: low-lying fog still grays the sky above me and it’s been chilly for the last hour. My legs are only just NOW starting to feel warmed up!
So, legs warmed up and intent to have a negative bike split (i.e. have the way back be faster than the way out), off I go. I’m serious now and there is absolutely no way I can allow myself to have a bike time of anything longer than 2:40. It would be a disgrace to my new bike, the Zipp wheels and me!
I fly over the rollers on the way back, still with heavy legs, but determined mentally to push through them. Go, go GO!!!!!
I pass a woman in my age group who I figure must be one of the front runners, as I passed a large handful of women on the way out and haven’t seen any of my rivals since. I can tell she’s a
good cyclist and I decide not to pay attention at this point to where she is in relation to me. I must stay focused on MY goal and let the rest happen.
She and I play some leapfrog over the last 15 miles. Around mile 46 I pass her for good. I bring it home and I’m determined to have that faster split time. More rollers, my legs are screaming. Almost home!
T2:
I round the corner into transition and get ready to shift my focus to running and bringing out the many visualizations I’d done of the run. My split: 1:18 – perfect!! I felt much better about the second half of the bike than the first, though still kind of annoyed with myself for not saving that long bike ride I’d done for another day (after the race). I would love to get my T2 down to 1 minute but alas, still came in around 1:30. Oh well. Off I go – 13.1 miles to go!
Run:
I run out of transition with my bike gloves on and smile. Whoops! Luckily I know Mike D. will be there in a little bit and I can hand off my gloves to him. I see him with his camera and after he sets it down I gratefully smile at him and say “Mike, can you take these?” We do the hand off and I know I’m really off. This is IT!
During this first mile I think about my goal. Based on how I feel and what I did at
The woman from my age group who I passed on last part of the bike floats by me. “Nice job,” she says. “You too! Keep it up!” I enthusiastically reply.
1st mile was a 7:33 and 2nd mile was a 7:45. Not bad at all! Miles 3, 4, 5 go by and I stay on 8:00 miles. Mile 6 is a bit tough and my legs start to get heavy. Just past mile 7 my legs threaten to break down. I’m not really sure what to do. They just feel like they can’t keep going. My stomach begins to feel upset. My breathing starts to get shallow and slightly labored. “Don’t stop, Sarah.”
I know I don’t want to stop but for the first time in this entire race, my momentum comes to a screeching halt. I’m not sure if I can keep running. I might have to walk. I need new legs and I need them now. I look ahead and send out a cry for help. I silently call upon the triathlon gods and pray to them to refresh my legs and help me through this last 6 miles of the season. This is it! Please!
Aid station coming up. I take some water and walk through. I want to keep walking but I know I can’t. The trail dips down and then there’s a sizable hill to go back up. I slow my pace down and shuffle up the hill, ever so slowly. A woman from my age group passes me and I helplessly watch her glide by. “Focus on yourself,” I tell myself. How can I worry about others when I need to be worrying about myself?
I breathe deeply and approach the top of the hill. My stride begins to lengthen a little at first, then a little more. My breathing becomes normal and my stomach settles back down. Legs are going to be okay! Mile 8 I hit my stride again and I pick up the pace. By mile 10 I’m feeling fantastic and I pass the woman who passed me during my low moment. In the last two half-IMs, mile 10 had been the tough point for me, where I had to really dig deep and muster up the energy to finish decently. Here, though, I feel like a new person. I’m pacing 8:05s and have no intention of slowing down.
Mile 11: I pass a guy that’s been in front of me since mile 2 but always stayed within my view – it feels so great! Mile 12: I pass one more woman from my age group and as I pass her a big smile spreads across my face. This is IT. I feel AWESOME. I can see the beach as I come down the road and around the corner. It’s all I can do not to sprint (my body really won’t let me sprint at this point). I’m ecstatic.
The sun is shining brightly as I make my way onto the beach. There’s a large crowd of spectators lining the long sandy chute. In fact, I can’t see the finish line but I’m so happy that I don’t care. I’m enjoying the journey. People yell “you’re almost there!” and I smile and say “but where’s the finish line? I can’t see it!” They all point me home. The endorphins are rushing through me and each step I take is effortless and full of spring. I’m here and as I see the clock and the finish line, I realize that I’m going to finish in 5:10 – even better than I could’ve ever hoped.
I step through the finish line, arms raised for the first time. I feel amazing and I can’t wipe the smile off my face. What a race!! What a day! I can leave
I just want to thank EVERYBODY for all of the support you've given me. There is no doubt in my mind that all of the fantastic words of encouragement and enthusiasm in addition to all of the challenging bike rides really do help me when I'm out there and digging deep. The new bike...let me just say...one word: AWESOME. Oh and AMAZING. I also am confident that not only did I go faster on it, but the different position I was in really saved my hamstrings for the run and it really enabled me to go faster on the run right out of transition.
It's been a great season.
My tiki god I got for my age group "win" :)
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