tag:blogger.com,1999:blog-87162837205130842992024-02-19T01:40:53.411-08:00Old Leaf New LeafKathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.comBlogger56125tag:blogger.com,1999:blog-8716283720513084299.post-35362846958889492082014-10-27T06:51:00.000-07:002014-10-27T06:51:31.535-07:00DCCXDCCX is a fun course and a fun atmosphere, though it never ends up being as close-by as it feels it should be. It was a great morning out there but the race itself was a disappointment for me. I had a good starting position but everyone flew right by in the first stretch and I felt like I was gutting it out the whole time.<br />
<br />
I had a few moments that felt good, caught a few of my fellow stragglers and had a crew that happened to be there from Team Z cheering for me as I ran up the big stairs, but mostly I felt pretty slow and my left foot hurt whenever I dismounted (4 times per lap for 2 sets of barriers, the big stairs, and the zig zag on the hillside, which was too dusty for me to be able to clean this year).<br />
<br />
Turns out I couldn't walk by Monday morning because that left foot had a 4th toe that was infected. It's good to have an excuse or at least a reason. So I ended up taking the whole week off - I barely even walked, didn't ride to work, didn't walk the kids to school until Wednesday or Thursday. Friday I played some tennis and felt pretty sprightly. I even looked into racing, but the cross race was way out in Harrisonburg, which I didn't want to go out to.<br />
<br />
We took the kids hiking in the Shenandoah instead, which was great, and now I am reminded that sometimes you have to take some time off. I am wondering if the toe was just the body forcing me to take a few days. Either way, back to racing next week. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-61876199573448565672014-10-12T20:11:00.001-07:002014-10-12T20:11:40.700-07:00Hyattsville CXA beautiful day for cross last Sunday at Hyattsville. I am fairly sure this flat course the zigs and zags across grass the baseball infields doesn't suit my strengths very much, as I am tentative on tight turns, am trying to learn to pass more confidently, and seem to do best on the somewhat technical bits, very few of which exist at this course. <br />
<br />
In the end it was a fairly good day. My start was average though on the first set of tight turns the woman right in front of me somehow managed to wipe out and block my whole route through. I kind of wanted to try to ride over her back wheel, but was, honestly, probably going to slowly to pull it off. This might be the first indicator that my attitude to cross racing is changing a bit. The other indicator is that on the turns I was actively thinking about what lines I might take to keep people from passing me. This is not the triathlon way, but my Cross friends seemed to view it as progress.<br />
<br />
Anyway, I managed to pass a few people and a few people passed me. There is one short technical section on the course, just up a hill, over a log, and down a gravelly slope. Everything I did to improve my position in the race pretty much happened in that tiny woody section, as I was riding the log and didn't mind hitting the downhill fastish. Which brings us up toward the end of the race.<br />
<br />
We had 5 laps on the board, but after last week I was almost certain that I would get pulled again after 4 so I raced it like my last lap. There was a woman that I was going back and forth with through laps 3 and 4. She passed me on the barriers and I would pass her on or right after the hill. She tried to pass me on the barriers near the end of lap 4, but I managed to hold her off and leave her 20 yards behind or so...as we started lap 5, since we didn't get pulled.<br />
<br />
I guess that's your prize for racing the penultimate lap like the last one.<br />
<br />
Soon after we went by the judges I noticed that they had opened the course for warm ups right behind us. We were the last 2 on the course and I felt like I had a good chance of holding her off. Zig zag zig zag and then into the hill. Up and down and out onto the grass where I skidded a bit ont he first corner. Am I getting too confident and taking the corner too sharp? Again on the next corner. Flat! Arggh! The woods were my savior, but then they took it away as well. <br />
<br />
But then again, as long as I finished I could only lose one position, so it was time to run. Not a fun run, but 12/28 I will take. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-60875042902892746192014-09-29T19:11:00.001-07:002014-09-29T19:11:10.581-07:00The Snacking UrgeA great way for me to get faster on the bike when I don't have more time to actually spend on the bike right now is to go ahead and lose those lingering 10 pounds.<br />
<br />
For me that means lots of hot tea and going to bed a little hungry. That's the worst at 10:10 pm. But sometimes it just gets me to go to bed. I should probably listen to that instinct. More sleep would help too. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-32274940450890841482014-09-28T19:54:00.001-07:002014-09-28T19:54:06.640-07:00Apple CrossAnd cross season begins again. And again I find that it's hard as anything else I am doing all year and if I had any sense, I would be training for it during the summer.<br />
<br />
I decided I can't race the Cat 4 Beginner races anymore in my 3rd season, so I am racing the women's 3/4 race. It is at noon, which is great for getting there to pre-ride and not rushing out in the morning, but means I don't get home until after nap ends, if today is any indication. In addition to that, it means I am riding with the fast girls. The really fast girls too, as the women 1/2/3 share the race with us, but at least I am not racing against them.<br />
<br />
I really liked the course at Apple Cross. And I was very grateful to be able to pre-ride it with <a href="http://tribulationsofthetrail.wordpress.com/" target="_blank">Karen</a>, who pointed all sorts of stuff out to me. It had turns but not 100 180 degree turns, which I find get in the way of enjoying a course. It had nice swoopy sections. It had a couple of technical sections and some dismounts and a huge hill that was in fact ride-able, apparently, though I didn't try. It could have been a little wetter, as the dry conditions made it all really dusty, but I think I will choose not to complain about that. <br />
<br />
I started out in the second row at staging but a big group of women left me in their dust (figuratively, but only because the start was on pavement) in the first 100 yards or so. I caught and passed a few in that first lap, but then rode mostly alone for the 2nd and 3rd laps. When I went by the judges on the 2nd lap and saw that we had 3 more laps to go (3?!), I almost shed a tear. And also resolved to dial it back a little, because that sounded like a lot.<br />
<br />
I learned a few lessons as I went, like don't run so hard up the hill that you are still winded from it 3 minutes later, and I practiced some cornering techniques that I have been reading about. But mostly I searched for (1) the right exertion level to make it through without falling apart and (2) anyone else on the course. Unfortunately I found someone from the wrong direction on the 4th lap, when a woman who had been trailing me for a bit caught and passed me. She was gracious later in victory and complimented my handling in the technical bits. We didn't end up having to do that 5th lap, as we were pulled off the course after 4 (along with 10 others from the 3/4 race). As I approached the barriers on the 4th (which I had almost tripped right in front of on the 2nd lap when I didn't unclip smoothly), I heard on the PA that the winner of the Elite race was coming out of the woods, the section right behind me. I dug in with the goal not to get lapped, so at least I met that one.<br />
<br />
This has been kind of a meandering race report, but I hope that I will be able to nail down my cross racing (and my reports) sometime earlier this year that I did last year. I had arguably my best race of the season in the last race last year, so peaking a bit earlier might be nice. Though maybe it was just the snowy conditions-maybe it can snow earlier this year. (Joking, joking, really.) Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-24192921532116904652014-09-11T07:59:00.001-07:002014-09-11T07:59:50.979-07:00The Summer and Tri Season are Over? I am outlandishly behind on posting and it hardly even seems worth it to try to recap the entire summer, but I'lll keep it brief. I raced the NJ Olympic Triathlon in July and Luray Olympic in August and had fairly good races in both. The courses remain very different (I did both races last year too), with NJ a flat fast course, particularly on the bike, and Luray having a rolling hills throughout the beautiful bike course and a few soul sucking hills on the run as well.<br />
<br />
The run at the Olympic distance still eludes me. At NJ I am certain that I went too hard on the bike, as I had a competitor in my sights and was tracking her most of the course, and that hurt my run severely. At Luray I was thinking about the NJ race and rode more conservatively. I felt much better starting the run, but the general state of my fitness definitely cost me, as I tried to make a pass on the run when I saw a woman in my age group out on the course in front of me, but she was able to pass me back on an uphill. Rinse, repeat, but then she dropped me and put about 1:30 into me in the last 1.25 of the race. Not my finest hour on the road and I am left wondering if it was more physical or mental and if I would have found another gear if I had known I was racing for 3rd. I would have denied it at the time, but I can look back now and wonder.<br />
<br />
I can also look back and say that I was diligent about going to the track and doing my speedwork all winter, but fell off in the late spring and summer. They locked the track I usually go to, but I should have found another solution. I am also carrying about 10 pounds more than I should, and that will slow a person down. Finally, I winged my triathlon program this summer - no coach, no real plan day-to-day. This is not the way to make the podium, so I really shouldn't be surprised with the outcome.<br />
<br />
For my records, I'll put the times for the races in.<br />
<br />
NJ State Olympic - Mid-Atlantic Regional Qualifier- 2:35:31<br />
7th/69<br />
Swim- 28:55<br />
T1- 2:20<br />
Bike- 1:10:30 (21.7 mph)<br />
T2- 1:19<br />
Run- 52:26 (definitely blew up on this run)<br />
<br />
Luray Olympic- 2:45:24<br />
4th/ 30 (*Luray had an Open division this year and 3 women who would have been in my age group raced open and finished ahead of me.)<br />
Swim- 28:42 (5th AG - I was quite happy with this swim as I managed to draft and stay focused for much of the time)<br />
T1- 2:40<br />
Bike- 1:22:32 (2nd AG)<br />
T2- 1:08 (fastest in my age group - that never happens!)<br />
Run- 50:24 (5th AG)<br />
<br />
I can recommend both these races as well-run and in great locations for bringing the family for the day. Dave raced the other day of the weekend both times and the race sites had playgrounds and entertainment and in the case of Luray, a beach on the lake as well as a band playing on a small pavilion who let all the little kids come up with them and dance and even sing the ABCs into the microphone.<br />
<br />
Thanks to <a href="http://www.igniteendurance.com/" target="_blank">Ignite Endurance</a> and <a href="http://www.tri360.com/" target="_blank">Tri360</a> and all our sponsors, particularly in my case, <a href="http://www.skratchlabs.com/" target="_blank">Skratch</a>, <a href="http://www.rudyprojectusa.com/" target="_blank">Rudy Project</a>, and <a href="http://guenergy.com/" target="_blank">Gu Energy</a>.<br />
<br />
Looking forward to doing some Cross this Fall and maybe training hard for a half marathon again in the spring. I might be getting a new bike, so if that comes to pass, I will be sure to let you all know what I end up with and if it makes me feel fast...Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-24919079322167297172014-07-16T07:47:00.000-07:002014-07-16T07:47:24.897-07:00Race Week Upon Us AgainRace week is here. It's been 2 months and somehow I feel like I haven't raced in years. YEARS!<br />
<br />
But all the hallmarks of race week are here: the feeling that I definitely haven't prepared adequately, the worries about my equipment being in its best working order, concerns about packing for racing and for caring for 2 kids for a weekend without going nuts, that itchy feeling you get to work hard when you are tapering, despite the nagging feeling that your body is tight and slow, a sudden focus on eating clean.<br />
<br />
Ah, race week.<br />
<br />
I do have one new thing, though. I got an awesome package from my friend Holly, in her second year of triathlon this summer, and it included a triathlon necklace. I am wearing it all week to keep my focus on the race at hand this weekend. I am not sure if I am going to race in it yet, as it jingles as I run and I can't decide if the sound is keeping me in the moment of what I am doing or keeps me from getting in a zone, but that same jingle is keeping me thinking about the upcoming race, so that's working. <br />
<br />
We go back to the NJ State Triathlon this weekend. Last year we had a great time despite the heat and hot water. This year, the high is supposed to be in the low 80s, but our friends who introduced us to the race are out of town, so you win some, you lose some. My parent are planning to come down, however, so that will be fun for the kids and for us to have them cheering.<br />
<br />
In other news, Tour de France. Love it. That's all I have to say about that.<br />
<br />
More from me when it's all over, unless I get race antsy again before Sunday and feel like writing. <br />
<br />
<br />Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-60791923329896539802014-05-26T07:23:00.003-07:002014-05-26T07:23:59.877-07:00Sugarloaf RideSeems like my <a href="http://www.igniteendurance.com/" target="_blank">Ignite Endurance</a> team members are always heading off for a ride to Sugarloaf Mountain. It's about a 40 mile ride from DC and the starting point is about 10 miles from us here in Falls Church. I don't generally ride long, haven't ridden more than 50 probably since I last trained for a half Iron in 2009. Until yesterday I had never been, as just picking up a century ride is not something I am really able to do.<br />
<br />
When our family was discussing Memorial Day plans, I wanted to do some hiking with the kids. My husband suggested I do the ride to Sugarloaf, which has short hiking trails, good for families with little ones. They would give me a head start (a sizable one) and meet me there for hiking. It was a terrific morning and I had a terrific ride, though it was a little hillier than I have been doing, and not on the portions of the route I was expecting hills.<br />
<br />
In the end I beat them there by about 15 minutes (winner!) so I go a little rest (though I hung out on shoulder and when I saw them, I let them catch me at the parking lot--I suspected the going entertainment on the ride had been looking out the window for Mommy and I didn't want to disappoint). The rest was needed though, since the second part of my workout included some stretches of carrying a squirmy 30 pounds up the steepest parts of the mountain.<br />
<br />
Sugarloaf was a success, though. I'll have to figure out a way to get back. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-25521985930724231112014-05-26T07:14:00.001-07:002014-05-26T07:14:48.632-07:00Kinetic Sprint Race ReportThis race report is a little delayed, but here goes.<br />
<br />
Kinetic Sprint<br />
<br />
I
really like this early season race and I keep going back. The venue is
terrific and the race is fast and I always know people there. It was my
first open water road triathlon (that's kind of a specific category, I
know, but it was also my first road triathlon with more than 35 people
in it) and I foresee continuing to return.<br />
<br />
Anyway, as I
mentioned before, I wasn't sure how this was going to go this year. I
have been training, but, like I said, I haven't been laser-focused on
this race or anything. Luckily I've done enough (if I counted right,
this was my 25th triathlon), that I wasn't panicking. You can't change
the preparations you haven't done, so I just marched forward with my
regular race day routine.<br />
<br />
I drove down the morning of and got there in plenty of time for set up and warm up and even some chatting.<br />
<br />
Swim: 12:54 for 750 m<br />
It
is such a pleasure to be at a race and be able to talk to people I
don't get to see that often that taking advantage of this almost
literally caused me to miss my wave. I don't think I have ever done that
before. I joked, "Oh I better go or I'll miss my wave" and then when I
crossed the beach to the start it really was my wave in the water
already. Whoops.<br />
<br />
The swim was rather uneventful. After
this cold winter I was surprised that the water was 68 degrees, but it
was perfect. The only really notable thing was that at one point in the
first couple of minutes another woman literally grabbed by ankle and
tried to pull me backwards. Now, I know as much as anyone that it can
get scrappy on the swim and it rarely really seems worth noting, but
this was unusual. I hope I didn't knock her goggles off when I
responded.<br />
<br />
I did try to keep focused on working hard
the whole swim, as getting distracted can be a problem for me, and I
think I performed better than average (for me) on this. <br />
<br />
T1: 2:17<br />
I
know that this transition has a bit of a run to it, but I never fail to
be disappointed with my transition time at this this race. <br />
<br />
Bike: 44:47 for 15.5 miles<br />
The
bike course is in its second year of being shorter and flatter than the
old course. I decided to push it this year a little harder than I have
in the past, not as hard as I could go for just biking, but trying to
find the edge of how hard I can bike and still run decently. As I said
to a friend recently, this is kind of the defining question in
triathlon, right? I am pretty sure I have been looking for the limit
for the past few years of racing. Someday the limit will come naturally,
maybe? <br />
<br />
I carved about :30 off last year's bike time,
but then again, I was pushing hard last year too. There was a lot of
back and forth in the first couple of miles as the crowds thinned out,
but for the most part people were civil and careful throughout this.
There were two women (from the same team, it appeared) who both pulled
out into the left lane right in front of me to pass someone without even
a glance backwards, causing me to have to pull up and wait for them to
complete their pass in order for me to pass them. I guess that's their
right, as they were in front of me on the road, but it seemed pretty
rude to pull out in front of someone going faster.<br />
<br />
I
think a woman or two passed me in these early miles, not from my age
group, but after we got to the top of the hill on the way out of the
park, I am pretty sure I wasn't passed. The fastest female bike in the
race was about 4:30 minutes faster than my time, though, kind of a lot
over 15 miles, so I need work on that. More speed work on the bike and
more focused work in general on the bike would definitely be a good way
to go. <br />
<br />
T2: 0:54<br />
<br />
That's a transition time I can get behind, I think.<br />
<br />
Run: 23:37 for 5k<br />
<br />
The
run at Kinetic always starts out rough. The first half mile out of
transition is a pretty steep hill and with biking legs, I always feel
like it's a slog and that I am going so slowly I might as well walk.
Luckily I have the memory to also know that this rarely ends up to be a
true assessment of the situation, as that mile has frequently been
respectable. This year was no different, as I suffered through it and
used the crowd to keep me from walking then discovered at the end of the
first mile that I had managed an 8 min mile for it. <br />
<br />
I
followed my basic approach of seeing people up ahead and trying to
catch them (I caught a couple of women though no one in my age group)
and reminding myself how sweet and fast the last .5 mile of the run
course is, all downhill through the shade. I kept an eye out behind me,
but there didn't seem to be anyone coming up fast, so I pushed it, but
didn't panic, into the finish line.<br />
<br />
After crossing, I
bent over at the waist. I knew one of the guys working the finishing
tent and he asked if I was feeling ok. "Never. Never at the end of a
race." That's about right, but maybe also how it should be. I then saw a
very excellent looking chair in the shade of the tent and sat in it for
about 5 minutes. There were two other women taking refuge there and we
had a nice chat about the race. I felt no rush, one of the luxuries of
being at race day alone. On the other hand, when I went to rinse off in
the lake and all the kids were playing in the water and on the beach, I
really wanted mine to be there too, so a toss up. <br />
<br />
Race Time: 1:24:28<br />
<br />
Good enough for 3rd age group (down one from last year) and 10th overall for the women (same as last year, strangely enough).<br />
<br />
Thanks to <a href="http://www.airrosti.com/" target="_blank">Airrosti </a>for helping me over the winter with injuries, to <a href="http://www.tri360.com/" target="_blank">Tri360 </a>for all my bike and triathlon needs, to <a href="http://www.rudyproject.com/" target="_blank">Rudy Project</a> for my prescription sunglasses, without which running and cycling would be much harder, and <a href="http://www.skratchlabs.com/" target="_blank">Skratch </a>and <a href="https://guenergy.com/" target="_blank">GuEnergy </a>for various fueling and hydration needs. All these products sure do make training more comfortable and enjoyable. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-21199986535603904282014-05-09T17:53:00.001-07:002014-05-09T17:53:12.500-07:00Race WeekI missed two race reports so I'll give the very shortest versions possible.<br />
<br />
Shamrock half marathon: March - second fastest on record. Very pleased. Liked the tailwind on the way home. Ran near a guy in a purple oxford and a white linen suit much of the time.<br />
<br />
Fountainhead BYB 5 Miler: April - Decided Spring isn't Spring without the Backyard Burn. Suffered, per usual at Fountainhead, but managed a 2nd AG, 3rd OA. Was beaten by a 12 year old.<br />
<br />
This Sunday is Mother's Day and once again I am celebrating by racing Kinetic Sprint.<br />
<br />
I feel totally unprepared. I was really happy with my running preparation through my 10k, but that was about 3 months ago and I kind of feel like it has fallen apart since then. And not just the running. Maybe it is because I haven't buckled down and written an actual plan since I finished the 10k plan (I KNOW, I know, just do it) but I somehow feel that I haven't been even training, even though I know I have.<br />
<br />
Well - the good thing is, there isn't anything to do at this point other than eat well, try to get some sleep, and execute as well as possible on race day. I wouldn't say I am nervous, but I did admit to Dave tonight that I am terrified. I don't know why, because it hurts just as much no matter how fit you are - the only thing different is the time the clock stops.<br />
<br />
I'll let you know how it goes. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-47433376496856721602014-02-17T19:43:00.002-08:002014-02-17T19:45:06.975-08:00Race Report: GW Birthday Classic 10kAdvertised as fast and flat, this is a race course on which a mere overpass stands out as a big hill and it was my A-race for the winter and a test case for my attempt to go sub-7 minute miles (faster than 43:30).<br />
<br />
I set a baseline in November at 44:37 on an even flatter (but windier) course along the Potomac at the Run for the Parks 10k and have been going to the track all winter and doing increasingly fast mile repeats, among other distances. I was feeling pretty good in late December but when the weather turned wintry in January, the track I use was locked or covered in snow and ice most of the time and my speed work moved inside to the treadmill. This made me nervous, but there weren't that many options, so there you go.<br />
<br />
Bottom line: my treadmill results indicated I should have been able to make my goal, but I didn't trust them.<br />
<br />
Early in the week it looked like it might be 17 degrees F at race start Sunday, which didn't sound like PR weather to me, but since there is nothing more out of your control than the weather, it seemed silly to worry too much about it. The pre-race mustering was inside a government office building with a big courtyard lobby, which is a really nice touch. Also, it turned out that it was closer to mid-20s yesterday morning, but with the sun out, I felt warm enough at the start to worry about being hot and take off my hat. Good choice.<br />
<br />
I set up near the front of the crowd and there were a lot of women up there edging toward the front and I felt it might be a fast field. For the first time of several (many?) I reminded myself that I was not there to race <i>them</i>, I was racing the clock. I had a time goal and if these girls (women, sorry) are fasties, so be it.<br />
<br />
The gun and go. The course started out with about 0.2 flat, then up over the biggish overpass and then a mild climb from mile 1 - 2.5, about. Then it flattens out and there is one short little climb to the turnaround and then back you come.<br />
<br />
As predicted, a bunch of the women all around me shot off the front. After the overpass, a group of 4 of us settled in together and all were going the same pace: two men and one other woman. The guys were pretty tall so I tried to get behind them, but didn't get too much of a block, as the wind was coming at us more from the side. The 4 of us stayed together until about mile 4.5 and I stuck with the other woman until the last 0.2, where she managed to put some distance between us. <br />
<br />
What I am going to remember about this race, I think, will be relentlessly watching my pace on my watch, constant self-talk ranging from the point above about my goal being my clock time, reminding myself that this is what all that time at the track all fall and winter was about, and, in the second half, just trying to get to the next mile marker on pace before thinking about the one after that.<br />
<br />
Coming toward the finish, the overpass came in sight and somehow looked enormous. My miles had been, more or less, faster than 7:00 at this point, but I had been pretty sure I needed those banked seconds for the overpass and to account for any difference between my watch miles and the actual race distance, since it seemed like I was a little off. I didn't want to slow down on the overpass, but it was going to be inevitable so I was planning to try and get some of the time back on the descent to get the average back.<br />
<br />
In the end, the last 0.2 was super painful and I had to watch the woman I had been running with run away and I got passed by another woman who I hadn't even known was there (and who, I learned later, turned out to be my new <a href="http://igniteendurance.com/" target="_blank"> Ignite Endurance</a> teammate Brie - our kit doesn't have long sleeves and neither of us was in it), but my first sight of the clock was in the 41 minutes and it looked close enough. I finished in 43:02 with a official race results pace of 6:57 (my watch said faster since it claimed I had run 6.25). <br />
<br />
I was so happy that I managed it, and it took me almost the whole rest of the morning to think about how long it might take to get down to a 40 minute 10k. I have really liked having a run-focus winter, so maybe that will be next winter's goal. Hopefully after this winter's focus translates to faster run times on the triathlon course.<br />
<br />
The one thing I haven't liked about a run-focus winter is that my left hip and my right knee have been bothering me. Carrying our baby on my hip for months and months last winter is probably the origin (or a key origin) of this issue and I tried to address it with some trips to the chiropractor in the summer with moderate success, but had fallen off the routine because I had trouble making it in every week for treatment.<br />
<br />
When <a href="https://www.airrosti.com/" target="_blank">Airrosti</a>, specialists in soft tissue injuries, because Ignite sponsors, I found that there was a doctor nearby in McLean and decided to give it a try. The treatment itself is kind of painful, but not much more than I faced at my chiropractor. And it really seems to work right away. the first day I found myself walking more smoothly. I am really pleased with my progress so far in 3 or 4 treatments and my running stride is much improved. So thanks to them for the help in this weekend's success. <br />
<br />
The hip isn't perfect, but I noticed almost right away that I was running faster and my strides didn't feel teeny tiny, like they had been. The tough part is the homework, rolling and exercises 2 times per day at home. I am going to try to keep at it, but I am afraid of falling off when the treatments stop after this week. I think that with some diligence, I would be able to hang onto many of the benefits, which, of course is the point. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-49836721581983720232014-02-09T19:50:00.002-08:002014-02-09T19:50:11.534-08:00Swimming 1000 Yard Time Trial +Time trial at Sunday evening Masters tonight. I've gotten to go to this 90 minute practice two weeks in a row and I have been very surprised that I am able to swim the 4000+ yards without much trouble, even though I never swim more than 3000ish yards and about an hour on my own. My arms are a little tired tonight, but I have been expecting to be totally exhausted and instead I am still up at 10:40pm.<br />
<br />
Anyway, not much to report on that except that I managed a 15:01 on the time trial, even though we had a little bouncing around in our lane with positions. What I don't know is whether I will be able to be back for many of the future iterations, but this is one thing I can certainly do on my own, even if I would never manage the length of the whole practice if I were on my own, for weakness of mental toughness. <br />
<br />
I have my second treatment tomorrow with <a href="https://www.airrosti.com/" target="_blank">Airrosti</a>, a new sponsor of Ignite Endurance. It is injury treatment on this hip thing I have from carrying a baby on my hip for months and month last year and then being a triathlete. It has been achy and annoying over the last 12 months or so and I have seen my chiro a few times for it and other things, but I am focused on trying to make it go away now. After my first treatment last week, I noticed walking back to my car that I was moving better. I expected something, but not to realize that I had been kind of hobbling for months. More to come on that. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com1tag:blogger.com,1999:blog-8716283720513084299.post-57683825105698859642014-01-27T07:01:00.001-08:002014-01-27T07:01:57.793-08:00Starting Up AgainAll around I see and sense the athletes getting ready for the spring. Things never really went dormant, but there is less and then there is more. I have been focused on running this winter and doing other things where they fit in, but, as I keep hearing, triathlon season is right around the corner. <br />
<br />
We've made an order for a new batch of Skratch, the pool is beginning to beckon, I did a real workout on the bike trainer last night-using power numbers and intervals and everything- and it is becoming obvious that I have nothing on my schedule after next month's 10k.<br />
<br />
So, it is time to buckle down with a race plan, even if it is going to be another modest year. But I want the races and training I do to be quality. <br />
<br />
I want to do some racing, but I have dreams of spending time hiking with my kids and enjoying some unscheduled outdoors time with them. Hiking is a love of mine that always seems to take a backseat to training, and I want to change that. <br />
<br />
Another place where I am developing a weakness is with my strength training. I was in a strength/power/SAQ class for most of last year at the gym, often just 2 or 3 of us, and towards the end, just me. It was just a week, but it made me feel great, so I need to make that happen one way or another again. Will it be training, CrossFit (I can't believe I just wrote that!), or another class, I don't know, but something has to happen on that front.<br />
<br />
Time to get going... Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-59421900189765976822013-11-12T07:27:00.000-08:002013-11-12T07:27:08.552-08:00Schooley Mill CXWhat a gorgeous morning Sunday was! I got to the race and got out of the car and decided that the full bag of warm clothes I had brought, just in case, would be unworn. Short sleeve jersey and light gloves it would be.<br />
<br />
I had actually gotten there in time for a practice lap, so I did that, then went back to the car. I decided I thought my front tire might have a slow leak so I changed the tube, ate something, and got to the start in time to take my place in the front row.<br />
<br />
Things were looking pretty good.<br />
<br />
Until the whistle blew.<br />
<br />
I felt like everyone blew by me up the pavement at the start, and maybe they did. It was a little discouraging, but the race was young yet. I passed a few people out on the course, but something just felt a little off. I wasn't cornering all that confidently, but the longer I spent out there, the better I felt. I could tell a top 5 finish was not going to be in the cards on that day, but I was trying to find another girl or two to pick off before the end.<br />
<br />
Until halfway through the 3rd lap (there would be 4). I went over a root or a rock or something on the start of a long gentle downhill, bounced off it, and ...<br />
<br />
Pffffft<br />
<br />
Looked this way over my shoulder and that way and the woman behind me passed and said, "You've got a flat."<br />
<br />
I thought so.<br />
<br />
<div style="text-align: center;">
<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg24FbYG-rWe0HTgx9FlAmZnvVykJv_xu0-QqBJEsnieF5e12X9KZkXNe5a8eZwyiMM-1eOX3oizV6j1i9-ZOqaeowWMxuj-GM_GwKRU2gvTx6tBeti2llD-pisJitcjE-t8Whh5tVPhsc/s320/flattire.jpg" /></div>
<div style="text-align: center;">
Not my Actual Bike</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
We were well into the middle of the lap and to get a time you have to finish, so off I was for a mile or so walk/ jog down and up the hill, over the barriers, through the s-turns along the side of the hill, over the muddy bit, and back up the pavement past the judges.<br />
<br />
I stopped along the way to chat for 5 or more minutes with a coach of one of the Juniors team, who gave me tire pressure advice, adjusted my helmet strap so I wouldn't get a concussion, and explained that when you are a coach it can be hard to turn it off. I'm married to one, so I know. Then I ran most of the rest of the way out of there and finished my race and watched all the riders go by on their last lap.<br />
<br />
I was pretty "eh - oh well" while I was out there but once I got back to the car, I was feeling kind of bummed. I think I also wished I had brought the family with me since it was such a nice day and there was a sweet playground and we all had a good time at that race last Fall.<br />
<br />
Anyway, I looked at the results today and somehow I wasn't last. There were two people in the race who finished after me, so that was a little surprising, but I was sure I was last by a mile, so I'll take it.<br />
<br />
Better luck next time...Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com1tag:blogger.com,1999:blog-8716283720513084299.post-86702485522122110162013-11-07T09:03:00.003-08:002013-11-07T09:03:49.881-08:00Race for the Parks 10kWell, I was nervous, but it ended up being a great morning.<br />
<br />
Getting up was no problem, because of the time change, and I got downtown with plenty of time to park in a close spot and sit warm in the car for about 25 minutes looking at the news and relaxing as all the parking spots around me filled up. Easy walk to the start by the Vietnam Memorial, the Lincoln, the Korean War Memorial, and some of the most striking parkland in the region and a relaxed warm up with some pickups and it was almost time to start.<br />
<br />
It was in the upper 40s and sunny and I was planning on wearing shorts and a t-shirt, so I waited until the last 8 minutes before the start to drop my bag and got over to the corrals.<br />
<br />
There was a front group of young guys in singlets and bare arms so I looked for where the women started and slipped in about there, maybe a few rows back. The race started on time and we were off.<br />
<br />
I was immediately kicking myself for not being more bold, as the women directly in front of me started off running in a way that somehow seemed to make her not even more forward, tiny springy steps, and I had to dodge her and a few more before I came out into an open space.<br />
<br />
I felt good. I knew there was a tailwind behind me, that would become a headwind in 3 short miles, but I was feeling pretty good. My plan was to start conservative for 2 miles, maybe 7:20s, and then speed it up for the next two and try to lay it out for the last two, with the hopes that I would end up with a time that would give me a good baseline for workouts at the track over the winter.<br />
<br />
When I looked at my watch and saw 6:55 pace about halfway through that first mile, I questioned this strategy. In the end, I finished that mile at 6:58 but decided I needed to dial it back a little but try to keep a pace that would be more aggressive than my original plan.<br />
<br />
Although I was afraid for the first 5 miles or so that I could possibly be on the path to a terrible failure in pacing, that didn't happen. I possibly made one tactical error after we went around the tip of Hains Point and into the wind for the first time, since a woman I was running near took the opportunity to tuck in behind me and I had no one I could catch to do the same. However, after the turnaround and our return around the tip of Hains Point into the headwind home, I did search out other runners to block the wind. It doesn't help like it does on a bike; that is, I didn't feel like I could ease up and go the same speed, but I am certain it made at least some difference.<br />
<br />
Other than that it was a pretty uneventful race. I had a touch of a side cramp in the 5th mile, but nothing like I had this summer at the NJ triathlon and I don't think it affected me. I was surprising myself at the ability to hold my pace though.<br />
<br />
I thought my data was interesting from the race, with my average heartrate for each mile gradually going up while the mile times (except for the first one) staying in the same range.<br />
<br />
1: 6:58/ 156<br />
2: 7:09/ 161<br />
3: 7:12/ 163<br />
4: 7:09/ 164<br />
5: 7:13/ 167<br />
6: 7:14/ 168<br />
last .2: 6:56 pace/ 170<br />
<br />
Dave says that the fact that I could pull out 6:56 pace for the last .2 means that I had more in the tank and could have shaved more time off. Maybe he is right, but it was work getting that pace in the end and I was suffering. I am not sure how much longer I could have held it, or if I should have just been going a little faster throughout, but I guess that is what I am trying to learn.<br />
<br />
I ended up with a 44:38, 4th in my age group, and waited around for awards since this time would have had me on the "podium" (there wasn't one) at last years race. But it was a fast day out there so I guess I will have to wait to earn my chance at a trip to the podium in a road race. In all the age groups younger than mine, everyone on the podium went sub-40. That's a long way off.<br />
<br />
I have my baseline to shoot for 43:30 and have learned that I have been sandbagging at the track, since I have been doing my mile repeats at about 7:12. I guess I can probably go faster than that. No real running races planned until the 10k in February, so it's time to settle in for some work.<br />
<br />
<br />
<br />
<br />Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-33946744719273033962013-11-02T08:21:00.000-07:002013-11-02T08:21:00.216-07:00Update: Rudy'sI just want to say that I have been reunited with my sunglasses - they came back to me just over a week after I sent them, with lovely new clear lenses that are crisper then my regular glasses (though I won't give in to the temptation to wear them all the time instead of my regular ones, because I might look a little silly). This was all in plenty of time for tomorrow's end of daylight savings time and the resulting dark bike commute home. Boo.<br />
<br />
And, hopefully, for use when night mountain bike rides return to my life.<br />
<br />
They also replaced all the used and abused rubber bits on my frames so the glasses that came back to me were almost like new.<br />
<br />
Thanks, <a href="http://www.rudyprojectusa.com/" target="_blank">Rudy Project</a>!Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-89581912874301475042013-10-31T08:16:00.000-07:002013-10-31T08:16:20.733-07:00Race Week - 10k EditionAll racing is just for fun, at least at my level, so it seems a little weird to make the distinction I am about to make: my last few races, the cyclocross ones, have been just for fun, but today I am feeling nervous.<br />
<br />
I am focusing on running at the 10k distance this winter and Sunday is my baseline race. Run for the Parks 10k in Washington. And it is 3 days away and I am already nervous. Part of this is nailing down the logistics, since the race starts at 8 am and they ask you to take Metro because parking is limited but Metro isn't opening early. The Metro schedule tells me that the very best I can hope for, if everything goes right, is to arrive at the Metro stop about a mile away at 7:38 am.<br />
<br />
If everything goes right. And Metro isn't delayed.<br />
<br />
That's not going to work for me.<br />
<br />
So I am driving. So I am parking. So I will be departing early in the morning, I guess, fo my sanity and peace of mind.<br />
<br />
But the other part of my nervousness is definitely about performance. I haven't been training a terribly long time since I decided on this goal and it is just for a baseline, but still... a hard 6 miles always hurts, no?Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-26207091671393520672013-10-28T07:04:00.004-07:002013-10-28T07:04:54.135-07:00Cross Season: Tacchino and DCCXI kind of knew all along that I wanted to race cross again this season, and I even incorporated some cross-type intervals into my commute over the summer (I don't get to do a proper bike workout during the work week, so all work on the bike has to happen as part of my commute. Surprisingly, this did not lead to me signing up for any cross races and the morning of the first I could make it to, Tacchino at Rosaryville, I found myself (1) switching my commuting tires out for a pair of race tires and (2) signing up day-of when I got to the race.<br />
<br />
<b>Tacchino</b><br />
<br />
My last minute preparations meant that I didn't get to preview the course but I could tell pretty fast that it was muddy. Luckily my new tires would help with that. It was a fairly small field, 12, maybe, so starting position wasn't a big deal. There is a new Masters Women 45+ race that they have going off with the Cat 4 women this year, so it is a little hard to tell where you are in the field unless you know who everyone is. I don't know who everyone is.<br />
<br />
The mud was greatly to my advantage, though, as I just dropped my elbows mountain-biking style and powered through it while lots of people were getting off. It was a slippery mess for most of the course, but I managed to stay upright through all of it. I passed some people, but felt like there were lots of women still ahead of me. Imagine my surprise then, in the last climb, when a group of spectators told me that #3 was right ahead and I should "go get her!"<br />
<b></b><br />
That didn't seem likely and I actually thought they were teasing me, which seems like something cross spectators might do, so imagine my surprise when I crossed the finish line (legs literally shaking) and my friends told me they thought I had won the Cat 4 with the women in front of me all being in the Masters class ("Just don't go anywhere just yet," they advised.) In the end neither group was right, as there was a very young girl in the mix who everyone probably thought was a Junior but was actually Cat 4. The other 3 women were in Masters, however, so I was thrilled with my 1st cross podium in 2nd place. I got a medal and some chamois cream. Woot! <br />
<br />
<br />
<b>DCCX</b><br />
<b> </b><br />
Not signing up much in advance came back to haunt me more at DCCX, which is, it turns out, a huge race. By far the largest field for the Cat 4 women that I have been in in my vast experience of 6 cross races. Again I had not managed to get there in time to pre-ride the course (darn you Army Ten Miler and your road closures), but I kind of remembered the course from the clinic last year so I hoped it wasn't much different and went in blind. Unfortunately, the fact that I signed up week-of the race placed me in the last line for the start. Though honestly, the girls didn't seem to be very good at lining up by number despite the officials telling them to.<br />
<br />
I seem to be learning that a lot of the time in cyclocross, you make your own luck. That is, my live and let-live attitude out on the course that probably comes from only racing bikes in the context of triathlon does not seem to be the norm. We'll leave it at that. <br />
<br />
So the start was crowded, but I passed a big group of other women in the first couple of hundred yards, which felt good since last season everyone just seemed to pull away at the start. <br />
<br />
This course was dry, and I wasn't convinced that was to my advantage, having been able to pass a lot of people in the muck at Tacchino. I also thought the course was really quite hard, starting with almost a full lap that, as my friend John pointed out, "Didn't even count" since it was only <i>almost </i>a full lap. The lap had 2 sets of barriers and another spot where you dismount to run up some enormous stairs then mount at the top just to go straight down and do a 180 and go straight back up. I guess that's cross, because that happened a few other places on the course too.<br />
<br />
Let's just say that when I went by the judges the first time and the lap counter said 3 laps to go, I might have let slip an expletive. But I checked my watch and yup, that painful lap had only taken 9 minutes, not the 15 it felt like.<br />
<br />
So I just kept powering on, for what felt like eternity. (That might be hyperbole, but it felt like a long time.) I picked off a few more of my competitors and went back and forth with one woman in knee high bright pink socks.<br />
<br />
Is the knee sock thing at cross a fashion choice or a performance choice? I haven't been able to figure that out... <br />
<br />
Actually, after the first lap, I had hardly any jostling around the corners and tight spots and was pleased that the only places I had to put a foot down was when I got off the bike for the barriers and the stairs. Until the last lap, when going into the final uphill turn I made the mistake of thinking, "Last hard turn!" at which point I ran into the tape along the side of the course, got tangled up in it, and had to dismount. Whoops.<br />
<br />
It was a really fun race and I ended up 9th, which I was ok with, since it was a hard course with a big field. Anyway, out of 29, being in the last row meant I started behind 20+ of them from the start. <br />
<br />
A few more races to go this season, and maybe I will sign up not at the last minute. If I'm smart. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-39573524642758330582013-10-08T18:25:00.002-07:002013-10-08T18:25:18.776-07:00Living Without...BrieflyI am bracing myself for a short time without my prescription <a href="http://www.e-rudy.com/en/products/detail/SN947124D" target="_blank">Rudys</a>.<br />
<br />
You know how sometimes someone new to triathlon might ask you what your favorite piece of gear is, for me it is a tough call, but the Rudys are right up there.<br />
<br />
But I am getting a new pair of prescription lenses, clear ones for riding at night, for fun night mountain bike riding, if I ever do that again, and more practically, for commuting this fall and winter.<br />
<br />
They said I would only be without for 5-7 days.<br />
<br />
I hope so!Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-44659705507996056032013-10-01T18:07:00.002-07:002013-10-01T18:07:59.673-07:00ShutdownThere are all number of things I could have spent all day doing on the 1st day of the government shutdown. I did some of those things from the time my "orderly shutdown" ended and noon.<br />
<br />
Then I went mountain biking.<br />
<br />
Because that's more fun. Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-40000687065244331222013-09-09T19:29:00.003-07:002013-09-09T19:29:46.600-07:00UpdateI have started quite a few posts in the last month and a half, but never finished them, including a race report for my final triathlon of the season, Luray, which was in mid-August and which was beautiful and tons of fun, if a little lackluster on the performance side.<br />
<br />
The swim was pretty poor - I think I was out to lunch, though it didn't feel terribly slow. I was quite happy with my bike and the run was average. BUT, what a beautiful and fun course, particularly the bike. And we had a terrific day to do it. Cool. Cool? In August? I'll take it.<br />
<br />
I plan to go back. Hopefully armed with a 10k faster than 50 minutes.<br />
<br />Which brings me to my next topic: moving forward.<br />
<br />
I've had a couple of weeks of easy going, a terrific vacation in the Adirondacks, and another week of pretty easy going, so it appears to be time to get back to business.<br />
<br />
I have been pondering the months ahead and have determined that I should work on speeding up my run for the Oly, so my plan is to run an open 10k in February and try to blow it out.<br />
<br />
I don't even have a PR for an open 10k, I don't think. I have run several in Olys and I have run 10 milers and halfs and 5ks and more 5 milers than I can count and even a marathon, but I don't think I have ever run a 10k road race.<br />
<br />
I have a goal, but I am not certain it is reasonable. I want to do 43:30 or better, which would be 7 minute miles. This is a real stretch, but I have 5 months so I am hoping it is doable. I should know better about halfway through, I guess.<br />
<br />
I wanted to run an earlier 10k to gauge where I was, but I am amazed that I can't seem to find one, so I think I might run an 8k in December and see where we are.<br />
<br />
So that's the long-term plan.<br />
<br />
But first I might have to race a few cyclo cross races. I mean, I did just buy new cross tires for my bike. But it would be just for fun. (I am trying to forget how much they hurt last year as I say that....)Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-4071978678674581742013-07-28T06:10:00.004-07:002014-07-20T19:18:04.975-07:00NJ State TriathlonA little over a week ago I was starting a post about peak and taper period. I guess I never finished that one with all the preparations for a weekend away and two kids and all that. And it is moot now. So on to race day!<br />
<br />
NJ State Olympic Triathlon was this past Sunday. It was basically my A race for the season, the one I built all my training since Kinetic around, and now it is in the books. I really liked this race and thought it was really well organized and run and recommend it to anyone. There was an issue Saturday when we were trying to wait for the awards ceremony because we thought Dave might have gotten something and it ended up going off an hour late, but that is pretty small potatoes. It is a big deal when it is 12 pm and you have 2 small kids, but in any other situation, probably not a big problem. <br />
<br />
Going into the race I set my goals. I find the Oly to be a tricky distance -- too long to just go all out but too short to hold much back. I tried to set realistic goals that wouldn't set me back on the run. The weather was slated to be hot too, so that was going to throw in another variable. Triathlon in July, you know. <br />
<br />
I was on my own for pre-race, driving alone down to the race and setting up and doing my warm up. Which is just how I like it. When we were part of a big triathlon team I always saw people hanging out at the tent for ages before the swim start and never understood where they found the time. When all was said and done, I was there in transition pretty much until they kicked us out. I didn't do much in the last 10 minutes I was in there, but there always seems something to tweak or some sunscreen to put on or something.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR_s82viGikvazqSe17RfbYtzeJqJIOBBRTAnos1Jsi65_D2k21MkPMYOMb2z9EGXn-2wiTuJuORfyyu3ioqIVCzgd1mjQZ1qrdpT8_ZSyw1Qid54wcxpmEo51TX9YED78yyRUgGHYKR40/s1600/njstate+pre.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR_s82viGikvazqSe17RfbYtzeJqJIOBBRTAnos1Jsi65_D2k21MkPMYOMb2z9EGXn-2wiTuJuORfyyu3ioqIVCzgd1mjQZ1qrdpT8_ZSyw1Qid54wcxpmEo51TX9YED78yyRUgGHYKR40/s320/njstate+pre.jpg" height="213" width="320" /></a>After my warmup swim I saw the family and Holly, who was there to watch after racing her 2nd tri at the sprint the day before (6 weeks after breaking her collarbone in a bike accident! There's something to put any race-day suffering in perspective.) I got my pre-race kisses from the munchkins, got a pep talk from Dave (I believe it went something like, "It's going to be hot out there on the run--remember that suffering is going to be the order of the day") and left them in time to spend a minute getting my head in the race before getting in the water.<br />
<br />
<u>Swim</u><br />
1500 meters<br />
27:00 , 1:39/100 yards, 7/69 AG<br />
<br />
The swim was hot. 89 degrees. It actually didn't feel that bad right when I got in, but I was pretty nauseated the last 200 yards. I thought I might actually be sick in T1. Happily that didn't happen.<br />
<br />
I often have a problem on the swim that I lost focus in the middle third or so of the race, especially in an Oly. One of my goals was to not do that this time. I started out in the second bunch of women in the wave and was thrilled to get some feet to draft off of for the first couple of hundred yards. They disappeared, however, when we started hitting the wave in front of us. At this point I spotted a woman from my wave with a bright blue tri top on. She was just close enough that I thought I might be able to catch her and draft so I turned it on a little and tried. And tried. And tried. I never quite got her, but the effort helped me meet that other goal of staying focused. Once I lost blue-shirt, I was well within the last third of the swim and just put my head down and focused on getting to T1. And not throwing up.<br />
<br />
My goal for this swim had been 26 minutes, which would be 1:35/ 100 yards. In the end I had to settle for 1:39/ 100 yards, but I feel ok with that.<br />
<br />
<u>T1</u><br />
2:56 9/69<br />
<br />
In my defense, there was a really long run out to the mount line. The fastest T1 in my division was 2:18.<br />
<br />
<u>Bike</u><br />
22.5 miles<br />
1:01:49, 21.8 mph, 7/69<br />
<br />
Ah, the bike. It was a flat and fast course. Apparently not as fast as it usually is since they had to alter it (and shorten it from 25 miles) to work around some road construction and ended up adding quite a few turns. Now I want to ride the original course. 21.8 mph is really fast for me. <u> </u><br />
<br />
I had high hopes for the bike. I was shooting for a 20 mph average and had done it for long intervals on several training rides, so felt it was possible. The course was impeccably marked and policed With 2 laps, the course was quite crowded (starting in the 5th or so wave never helps with that) so there was a lot of passing nonsense, particularly one guy who wanted to leapfrog me but always took a little break after passing. Why? Just tell me why? I finally got rid of him toward the beginning of the second lap. <br />
<br />
I might have passed someone early on in the bike, but then didn't see anyone else in my age group until near the end of the first lap. She had a red and white top and was going just about my speed it seemed. I passed her, trying to be convincing, as always, and kept on down the road. A few miles later, another girl from my age group with an aerohelmet on came whizzing by, just as I was caught up behind some guys going just a bit slower than I was. Red Top followed Aero through and I saw them pulling away. I got out of my traffic and followed them as best I could. In the next couple of minutes it became obvious that they were going to be doing some shenanigans so I decided to let them have at it and I would just try to keep them just ahead of me and stay with them. This worked for a while, but eventually they pulled too far up. I don't remember if I slowed or got caught in more traffic or if they just were going to fast, but I lost them. In the end Red Top did the bike just :12 faster than mine, but went on to win the race with a 43 minute 10 k (spoiler, I didn't win).<br />
<br />
I didn't see anyone else in the age group after that and just thought about racing my race and trying not to go too hard for the run. I am always thrilled to get through the bike with no mechanicals or anything like that, but I was really thrilled with this bike. I am not sure I would have thought that I could have done 21.8 mph for an hour but now I do, so the bar is set.<br />
<br />
<u>T2</u><br />
1:15, 5/69 <br />
<br />
<u>Run </u><br />
10 k<br />
50:44, 8:11 min/mile, 8/69<br />
<br />
My goal for the run was a sub-50, which would have been 8:03 min/mile, so I didn't make my goal, but I can honestly say that I left it all out there on the run and didn't finish with anything left, so I can't feel too bad about it.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwDgHNr0ZzVqAQbJuiW5JTXQRrAlyKr6XoMzj99pc0xeQYLApgwQQFTugO6aspRRPsYNcepbYL9ODITSiBI3jqB-cPDn8aJHFOW7x6pKp5sx0QBuGzfuPHZRdrVYN0CtMzihZSRvDvVYUo/s1600/njstate+run.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwDgHNr0ZzVqAQbJuiW5JTXQRrAlyKr6XoMzj99pc0xeQYLApgwQQFTugO6aspRRPsYNcepbYL9ODITSiBI3jqB-cPDn8aJHFOW7x6pKp5sx0QBuGzfuPHZRdrVYN0CtMzihZSRvDvVYUo/s320/njstate+run.jpg" height="320" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fake-a Smile</td></tr>
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I had gone hard on the bike, but I was hoping not too hard. I think I might have messed something up with my nutrition, though I didn't think 2 gels on the bike was excessive. Regardless, I started the run with a massive side cramp on my left side. This kind of cramp is so annoying. It was excruciating but I repeatedly reminded myself that there was no reason it should slow me down and that it was going to hurt with every step regardless of whether I was moving quickly or slowly. Since I wasn't planning on stopping, I might as well stick to the plan.<br />
<br />
The run was on park running paths and wasn't quite flat, but pretty close. There was a fair amount of shade, though more on the first half than the second, which was unfortunate. And it was well supported, with lots of water stops. And Heed. Not my favorite. Other than that it was just kind of narrow. It also was designed as 3 out and back spurs, which meant you could see everyone around you, in front and behind. I didn't adore this layout, but maybe would have if I had been feeling stronger. Anyway, it is a fairly minor complaint. <br />
<br />
Despite the cramp, my first mile was fast, about 7:25, and the next two were just under 8s, at 7:55 or so. Things slowed down after I went back past transition at the 5k mark and headed out on the second half. There was a long sunny stretch and my shoes were starting to feel sloshy (I can't believe it, but despite my intent to wear Swiftwick socks, which are awesome when wet, I somehow grabbed a pair that weren't. Still paying for that mistake with recovering blisters).<br />
<br />
As I said, the second half of the run was slower than the first, which is a little disappointing, but I know that I was putting out everything I had. I know that because when I did cross the finish line, I got my bottle of water and then squatted down and held on to the finisher chute barrier for about three minutes (the volunteer was very worried about me, asking several times if I wanted Medical). Then after a few more minutes I went and stood in the "misting tent," in quotes because instead of mist, they had the cold water coming down in torrents, like you were standing under three hoses at once. It was excellent. <br />
<br />
Overall: 2:23:45, 5/69<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikm-WDtmSyFAeLjWl6vujPv-1mjuCwRajtbnw4Uroc6qSee-nFanmZuECqdmGqDTEwAIsJX458yUf_piJTxpK6RHqD2zoHXG_SdEWfb04wuJBu5PCAkqr77dzzlr82h_BfRX_DWY48MNuo/s1600/njstate+finish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikm-WDtmSyFAeLjWl6vujPv-1mjuCwRajtbnw4Uroc6qSee-nFanmZuECqdmGqDTEwAIsJX458yUf_piJTxpK6RHqD2zoHXG_SdEWfb04wuJBu5PCAkqr77dzzlr82h_BfRX_DWY48MNuo/s400/njstate+finish.jpg" height="400" width="266" /></a></div>
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<br />
<br />
<br />
All in all, I am really happy with the race, even though I missed two of my time goals. For the run, I think what it comes down to is proper form off the bike, when I am trying to go fast and I am thinking I may have to do some training specifically to address that in the next month before the Oly at Luray, which will likely be my last tri of this relatively small tri season for me. Nutrition (i.e., cramping) and pacing are other possible culprits for the run. <br />
<br />
I want to thank everyone who was cheering me on - my parents came down and cheered and helped out with the kids, Dave was everywhere and took the photos, Holly came out and cheered as well. It was a great course for spectators and they were all over.<br />
<br />
I also want to thank the <a href="http://igniteendurance.com/" target="_blank">Ignite Endurance</a> sponsors, particularly <a href="http://www.tri360.com/" target="_blank">Tri360</a> for making sure my bike was good to go the week before the race, <a href="http://www.zocagear.com/" target="_blank">Zoca</a> for their great kit (I didn't notice it at all during the day - if that's not evidence of a great kit, I am not sure what is), <a href="http://www.blueseventy.com/" target="_blank">Blue Seventy</a> for my swim goggles, <a href="http://www.skratchlabs.com/" target="_blank">Skratch Labs</a> for their drink mix and cookbooks, which fed us in the weeks and days before the race, <a href="https://guenergy.com/" target="_blank">Gu </a>for my fuel on the bike, and<a href="http://www.rudyprojectusa.com/" target="_blank"> Rudy Project</a> for my all-time favorite sunglasses that I wear biking, running, skiing, and any other time. <br />
<br />
<br />Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com2tag:blogger.com,1999:blog-8716283720513084299.post-9917645876104062622013-07-06T17:48:00.003-07:002013-07-06T17:48:53.074-07:00Skratch Much?<div dir="ltr">
Last night <a href="http://www.igniteendurance.com/index.html" target="_blank">Ignite Endurance</a> got together and made a bunch of different portables recipes from the cookbooks to fuel our weekend activities and taste test a variety of different options. <a href="http://www.skratchlabs.com/" target="_blank">SkratchLabs</a> is a team sponsor so we are all getting into it.</div>
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<br /></div>
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Our household made the fig honey rice cakes and the original rice cakes, which are delicious but I still can't seem to get them to stick well as a cake yet. Won't keep me from eating them. After tasting other creations, however, I will definitely be making the french toast cakes AND the macaroons sometime soon (doesn't worry me that Dave doesn't like coconut-less sharing, you know). </div>
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<br /></div>
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We rarely do team events as a couple since it requires a babysitter, but we made it happen last night and had fun. </div>
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<br /></div>
<div dir="ltr">
This morning I made the sweet rice porridge to fuel my 12 miler (in 80-some degrees pushing 90, but that's another story) and it was delicious! As I was making it, Ben asked for his "new favorite pancakes." You guessed it, from the<a href="http://www.skratchlabs.com/products/the-feed-zone-cookbook" target="_blank"> Feed Zone cookbook</a>. Finally, for dinner I made the sweet potato egg burritos, even though they are supposed to be a breakfast dish. Again, quite good, though I am left wondering what "liquid amino acids" are and where one gets them. </div>
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Basically, I'm getting my money's worth out of this cook book. </div>
Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-65087890918721748342013-07-02T08:53:00.000-07:002013-07-02T08:53:26.502-07:00Ow!I didn't exactly feel fresh heading out on Sunday morning for my ride, a scant 12 hours after finishing my 11 miles at dusk on Saturday (how do you all train for Ironman?!!), but I was getting the legs warmed up and they were starting to turn over faster and with less stiffness (I don't remember this kind of stiffness when I was in my 20s).<br />
<br />
I was just getting going about 9 minutes in when something whacked against my helmet.<br />
<br />
Oh, ok, some kind of bug.<br />
<br />
About 10 seconds later I almost rode off the shoulder as the bug, clearly a bee, stung my left temple.<br />
<br />
"Crap!" Or possibly something worse, I don't even remember, and I swerved toward the side of the road and tried to rip the helmet off my head.<br />
<br />
How did that thing even steer inside the vent? Why? Stupid bee.<br />
<br />
It has been almost 10 years since I got stung by a bee, so as I hyperventilated on the side of the road I thought about how people sometimes develop allergies over time and wondered if I should pull my phone out just in case. But that wasn't what was going on, I was just panic breathing from pain and surprise and managed to take it down a level in about a minute and went out and finished the ride without any problems (though my throbbing head didn't make me feel any fresher).<br />
<br />
And now, 2 days later, it doesn't hurt anymore but it is kind of itchy up there. The unconsidered dangers of cycling.<br />
<br />Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-46472955335887125142013-06-29T19:56:00.001-07:002013-06-29T19:56:01.372-07:00Overnight Recovery<p dir=ltr>Today, what with balancing kids sports, a birthday party, grocery shopping and a neighborhood party (can you say 35-foot slip and slide hill), I didn't get out for my long run until about 7:15 pm. </p>
<p dir=ltr>And I didn't think until I was out there that my long ride/brick tomorrow will probably start at about 7:15 am. </p>
<p dir=ltr>So, with an estimated ten and a half hours recovery between them, I might just sleep in these compression tights. </p>
Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0tag:blogger.com,1999:blog-8716283720513084299.post-71855485670584678082013-06-16T19:20:00.003-07:002013-06-16T19:20:58.496-07:00Day By DayNot much posting going on these days, as I feel not much is going on worth commenting in my training life. Workouts are getting done, miles are being run and cycled and, more slowly, swum, but nothing unusual or particularly noteworthy.<br />
<br />
I am riding a little longer than I have in a couple of seasons, it feels like. Since I am a bit of a short distance specialist, sprints and olys, having only done one half-Ironman back in 2009, I don't feel the need to ride particularly long. I like long weekend training rides, but since I don't exactly have time for that kind of thing these days, short distance is working out for me and I can feel good about the days I get 40 or 45 in, even while my Ignite teammates are all banking 80+ mile rides, something I have never actually done.<br />
<br />
Those long days in the saddle on gorgeous summer days out in the Virginia countryside actually sound kind of fun, but so is being at home with the family, so I make the choices and I am often riding out the door in the early morning. But I love beating the crowds! Kathyhttp://www.blogger.com/profile/02894498988883083615noreply@blogger.com0