What Time is it? (for superflous use of italics apparently)

It is taper time!

Yeah, I can't believe that I am actually looking forward to it either. But I am so done with 4+ hour workouts and 14+ hour weeks that I think a 9 hour week is going to be a vacation. I don't even care if I get fat.

Okay, that isn't true. I don't want to get fat. . .

Kneels, crosses self like Steph would do cause she is Catholic and says prayer: Please baby Jesus don't let me get fat. . .

SO!

I only need to find 10% more and, well, a coaster . . .
But more importantly, I need more beer. . . Hang on.

Okay, all better.

Anyway, I think I can do it, but ask me if I wanna first.

Noooooooooo.

Definitely not.

But, mostly I want to know who in the hell thought up that running 13.1 miles after cycling 56 miles was a good idea? And why do all these other nut jobs (self included) pay (!) money to do such an event?

Oh. Never mind about the whack job that thought a marathon after 112 miles on the bike and swimming 2.4 miles might be a good idea . I can think of no other way to ruin a marathon than by cycling for 112 miles before it. Totally flies in the face of good sense.

But, you know, hats of to those that get their rocks off that way. I'm just here to tell you that doing that thing, you know riding your bike for a several hours before running, totally ruins the running part.

Just to be clear.

I think riding your bike is tres fun. I even think riding your bike for 100 miles is tres fun. But then running afterwards? Yeah, no. Not so much fun. And me? I think running marathons IS fun. But no. Not after riding a bike. Definitely not then.

What?

Oh, the swim?

Yeah, whatever. The swim is fine. Well . .. No. Wait. I've gotta complaint about that too.

It totally sucks to ride your bike all wet! It is just awful! See, if I were the one who thought up triathlon it would have gone like this: run (that's the best part but only if you do it first), then go ride your bike, then swim. Cause a swim after you are all hot and dirty and it is hot as crap outside? Now that sounds down right nice. Totally makes sense. You know. It would be like a bath. Who takes a bath and then goes and gets all dirty and sweaty running and riding their bike?

Right right right right.

Okay. Yes. I have been known to shower before races, swim meets and bike rides etc. Whatever. I like to be clean. It is called hygiene. Ever heard of if? It is cool. And I pass by some people who should definitely try it out. We need to get the word out now on this. Forget going green. Go Clean! Can we get that on the political ballot? McCain? Obama? Who cares! Vote for being clean!

Sorry. My soap box.

Anyway. Swimming . . .I mean, anyone who has ever been on swim team can attest to how much morning practices suuuuuuuck. How you hide under your towel and pray that the water won't be ridiculously cold and terrible. . . You know after you spent an hour fixing your hair. . .

Why the bitching and moaning?
Eh.
I did my mega workout (term borrowed from Reger. Not sure if it is trademarked or not). And can I tell you that while I was doing said mega workout I was totally sad that I have a WHOLE month to freak out about having to do it for even longer! Uhhhhhhh. It is going to be so much harder! Kill me know. I seriously almost started crying on my run. And I am not a crier. Well, unless really pissed off and, I was kinda pissed off--- but I was more sad because this was so much harder than I thought it would be.

And!

I'm disappointed.

I should have gone a little longer on the run. But my run sucked (!) so hard that I could barely do what I set out to run.

So here it is:

1.1 mile swim: Completely and totally lovely. I wanted to make out with the chlorine I loved swimming so much today. Came in at 33 minutes for an average of 1:39/100yd. Nothing spectacular but it was easy peasy.

52.14 miles in 3 hours and 6 minutes. Bike was good. Fun even.

9.83 in 1 hour and 23 minutes. An excruciating 9.83 miles. I had to stop at Lala's around 6 miles for more water and coke because I was about to spontaneously combust because I was so freaking unbelievably hot. I will seriously die if it is that hot at South Carolina Half . I, might, even quit. I can totally see myself ducking off the course to go find air conditioning and hiding in there for awhile. I swear it felt like it was 100 degrees on my run. I was a little let down to find it was only 87. I've run in 87 degrees before but today felt way hotter. It was terrible. Feel sad for me on your cold insides.


Beer is making it all better. So is talking about it. Sorry if it was boring. Wes. Pookie. Colby. Deal.

Experiments with Water that Matter

The other day, as the kids and I walked home from school in the rain, Carmella told me she learned about the 3 states of matter in science.

Shakespearian aside: Yes, I am the mean mom who makes her kids walk home from school in the rain. It was only a light drizzly rain and it just kills me to waste time and gas to drive the half mile to the school to sit in the carpool lane. Besides, what kid doesn't like playing in the rain? And Beau and Carmella? Cute as all get out but definitely not made of sugar. So them melting wasn't an issue.

I asked Carmella "So my little genius, what are the 3 states of matter?

Solid, liquid, and gas. Carmella recited with her usual know it all perfection.

Beau said. Yeah, I know that. I know science, he added for emphasis. In case there was ever any question. Beau? Already knows everything.

I said,"So. Let me guess. Did you talk about water?"

She was surprised that I guessed this. Especially since Beau and Carmella pretty much think I am an incompetent idiot but she confirmed what I suspected. And just so you can prepare yourself for what happens in second grade I am going to tell you. They reveal to the children the mystery of water: vapor, ice and swimming pools.

Swimming pools?

Well, Monday I was suppose to meet a group for an open water swim. (See how it is really all about me?) But there was a threat of storms so I didn't want to waste my time and my gas (read 40 minute drive) to potentially not get a workout in. I can always swim at the gym. Better safe than wasting a workout, I always say. So I bailed on the open water swim.

This experiment proved a complete failure.

The pool at the gym was so cloudy I couldn't see the black line. How the hell am I suppose to do flip turns if I have no idea where the wall is? Besides. It is a pool. With chemicals. Why the hell is it so murky? That is just scary. So I did pilates instead. In my book, also known as: complete waste of time. This was the first day in I don't know how long that I did not break a sweat. I was sure I was retaining water as result and I can promise you. As a girl? That is never good.

I should also add: pilates is a complete waste of time that 2 days later my abs are now sore from. How did this happen?

The experiments with water continued on Tuesday. I was further thwarted by the rain. We had tornado warnings and sirens going off and thunder and wind and lightening. I contemplated the treadmill but my heart couldn't do it. The treadmill. It just isn't my happy place. What can I say? I like to be happy when I run. That is just my thing. Others? They like to win. That isn't what motivates me. Happiness and feeling good, that motivates me. My soul is little like that.

So when the storms abated and the tornado warnings expired I headed out in the light rain. And over the course of 10 miles it would rain, then pour, then not rain and then rain again.

Whatever. I got wet. It was warm so the rain was actually nice. But see how running in the rain makes me look all glistening and pretty?

Hideous. I know.

But since I was already wet I went to the gym to try to swim. The pool was still cloudy but at least I could see the wall so it was an improvement. Nothing spectacular but 2000 yds in 35 minutes.

I would say this experiment with water was a moderate success.

Last night I got a text from Steph that she and Doug and Neal were planning to ride 50 miles today. Did I want to come? Yes, I thought, I do. But I needed/had planned to do my week's long run on Wednesday. Besides. I thought. I think it is going to rain. And I? I do not ride my bike in the rain. So I politely declined the invitation.

So I ran today. And it did rain. Not a hard rain but a very persistent and annoying rain. And I did not want to run it but I need to ride my bike this week and I've already swam twice so I had to do my long run today if I wanted to get it in. Ugh. So I made myself do it. But I negotiated it the whole way.

Optimistically I had planned to run 21 miles. I realized pretty early on that I would not be sticking to that plan. Really I only need to run a 2 hour run this week. I had just been greedy in thinking about the 21 miler. I don't need it and my achilles, which have been complaining, certainly don't need it. So I cut out the miles I usually run on the park trails because they were void of other people and mostly because I didn't want to experiment with mud.

While ran I wondered about Steph, Doug and Neal and assumed they bailed on the ride. But bail they did not. You can read about Steph's dangerous experiment with water here.

My experiment with water today was much less exciting and worked out to be quite pedestrian with a little over 16 miles at an 8:32 pace. Not fabulous but whatever. It is in the books. And I think, geez I hope, I am done playing in the rain this week.

But my little scientists are not done playing with water.
After school, Beau -- while I helped Carmella with her math homework -- did some "experiments" at the kitchen sink with a rubber band, a coke bottle and water. Lots and lots of water. I quickly found homework for Beau too.

But then while I folded laundry Carmella decided to "experiment with matter."

I heard the talk about the experiment going on downstairs and heard the freezer opening and closing. The faucet turning off and on. But, you know, I was busy. With laundry. Not paying attention to my children "experimenting with matter."

So tonight when I came downstairs and opened the freezer to get my ice packs so I could ice my Achilles this is what I found:


I really, really hope that it is only water in those Easter eggs. I did over hear my two little scientists discussing syrup. And I really, really hope they were only hypothesizing and speaking in theory only.

Packing a Diaper Bag and Getting Out of the House with a Newborn Might Be Easier.

Until I started training for triathlons-- or really that one sprint I did last year and the half iron man I am going to do-- I thought the biggest organizational challenge I had faced was getting out of the house with a newborn and 2 year old.

Inevitably something was always forgotten.Every morning was a mad dash around the house where I would change newborn diapers and outfits and put shoes on a 2 year old at least 3 times before I finally made it to the car.

Pretty much by the time Beau came a long I had figured out to just kept most essentials in my car. But even with that step taken care of getting 2 little kids out of the house and to the car was such a challenge that sometimes when I finally made it to the car and had everyone buckled in I would start crying. Tears of relief and also tears of frustration that something so seemingly simple could be so unbelievably hard.

Boy, I am glad that we are past that. But you know me. Apparently I like to make things hard in my life. Remember. I'm the person who finally got both kids out of diapers and immediately went and got a puppy.

At any rate I am not naturally the most organized of people. I am definitely not a list maker. I've tried all that but I feel like I am wasting time sitting down to make the list. Carmella though, every time I forget something, is there with her commentary of; "You know Mommy, you really should make a list. Then you won't forget stuff all the time."

7 years old and she already has the world figured out.

Carmella though, unlike me, is a list girl. She makes bazillions of list. She always has a notebook and is out there scribbling her lists. List of what they will do this week on what days. List of friends and all the people she knows. List of stuff she can do, wants to do, has done etc. Carmella is a list maker. I am not.

Though she is right. I probably should start making them. I should make them so that when I plan a big swim, bike, run training day I won't do dumb things like forget my running shoes. See the biggest challenge of training for half iron man so far (for me) isn't juggling the run, bike, or swim or the bigger training volume or avoiding injury. It is remembering all the crap that I need to run, bike, or swim.

So the kids are back in school and I hit the training hard this week. I really had a fantastic week volume wise. I wish I had the stamina and the time to train like this every week. But since I also have to do things like clean my house, do laundry, have energy to play with my kids and do the admin stuff for the business I can't train like this every week. And if tried to I think the only other activities I would get in would be eating and sleeping. Actually, maybe just sleeping.

Sunday: 43 mile bike ride with Steph, Leslie and David in Roswell. Legs were toast from the previous day's 21.5 mile run.

Monday: Celebrated kids back in school with an easy run of 5 miles on the Leita Thompson trail with Lola and then hit the pool for a 3000 yd straight swim. Nothing spectacular. 1:38 100yd avg. Hope to swim a bit faster at the HIM.


Tuesday: I tricked Neal into riding with me. I told him it would be close to 40 but it ended up being just over 57 miles. And it was hilly. We did most of the Roswell Mile High route. I think the ride is called that because it is over a mile of climbing. We also did some of the Steph and Nat easy Roswell ride. I tried to cut out one big hill but mistakenly turned down a road with an even bigger hill and Neal was like this one is worse! Oh well. We are stronger for it, right? He was great company.

After Neal and I parted ways I ran a 4 mile brick at an 8 min mile pace.

Wednesday: I planned this week to do a marathon cut back week in regards to the long run. I still wanted something longish so it had to be today. I wasn't so keen on running but I made myself suck it up. Wasn't the best but wasn't the worst and it was quite hilly: 16.6 miles at an 8:53 min mile pace. Eh.

Thursday: Easy day. No watch day. Run according to feel day. 7 miles on the Leita Thompson trail with Lola. I actually felt great. Had a really great run. Spent the rest of the day cleaning the house. Vacuuming up dog hair with the shop vac. I count that has a workout you know.

Friday: Little big day training. Suppose to be dress rehearsal, nutrition testing and figuring out my endurance. I had organized most of my stuff the night before and had plenty of time in the morning to get the rest of my crap together. I set up my little transition station on the passenger side of my car and tried to think of everything:
Goggles? Check!
Cap? Check!
Water bottles, Luna bottle, Gu, Cliff bars etc . . . Check!
Bike shoes? Check!
Favorite socks? Check!
Helmet? Check!
Gloves? Check!
Sunscreen? Check!
Glasses? Check!
Bike pump?
Id? Check!
Cell phone? Check!
Garmin? Check!
Change of clothes? Check!
Running shoes? Oops! whawhawhaaaa Game over.

I am such a bonehead.

I drove to the La Fitness near my house and swam a mile in 28 minutes. Little disappointed that my Zoot tri top has a bit of drag. Not sure what, if anything, I am going to do about that. I didn't have any chafing issues and other than the drag in the pool the outfit worked great. Sugoi tri shorts and Zoot tank, for the record. Very comfortable with great strategic pockets.

Transition was about 8 minutes.What? That's fast right?

Seriously, I had to walk from the gym pool all the way to end of the parking lot, pump up my tires and put on all my bike gear. Pretty sure I will be a lot faster in a tri. I mean, geez, at least I hope I am faster.

It was then that I realized I had forgotten my running shoes. It wasn't a huge deal. Just meant I had to drive home to get them and would have to run from there. So that kinda f'd up my bike run transition. Decided then that I would punish myself by running 3 extra miles.

I rode over to meet Doug. To my surprise he had organized my bike route. He's not controlling at all. Really. I didn't care. I was happy have one aspect of my day not to worry about. And, I was just happy to have the company. Ride was 36.3 miles at 15.8 mph. Again, I really hope I am A LOT faster in the HIM. I can only be so fast on the swim and the run. Bike kinda eats up most of the time so I need to try to work a little harder there otherwise I'll be out there for 2 days.

Doug and I parted ways and I drove home to my house. Changed into my shoes and hit the road for the run. I did not love this run. I had major GI issues and had to stop around 5 miles to use the bathroom. This is a huge problem. I NEVER have GI issues like that. I am hoping it is a fluke. I will not be happy if I have to stop during the HIM portion of the run. I will say that it was 87 degrees during the run and maybe I didn't have enough electrolytes. Or maybe it was the Cliff bar on the bike. I am thinking I will try some salt tabs and more Gu instead of a Cliff bar.

The run worked out to be 9.6 miles at an 8:38 pace. I know the South Carolina course will not be nearly as hilly as this run and hopefully it won't be as hot so I should be faster. Unless there are GI issues.

So it wasn't a perfect training day but that's okay. That is why it is called training. As I always say: better to struggle in training than in a race. I'll take everyday in training to suck if I can have a perfect race.

Saturday: 10 mile run on the Green way (read flat) trail: 7:49 avg pace. Good run. It was hot too. Amazing how just taking away either heat or hills makes a difference for me.

Week's Totals:
Run: 52 miles
Bike: 136 miles
Swim: 4,750 yds (not quite 3 miles)
190 miles for the week.

Oh, number of ice baths: Three. Funny how ice baths in the summer are so much pleasurable than in the winter.

I am not a Dead Head but I agree:

It is a hand-me down. There is a road. And damn, I do wish for that pebble in still water. . . or at least the still water. . .

No, I am not a deadhead by any stretch but Ripple is my favorite Dead song. For the record? Everyone should have one.

And while last week's long run's theme song was this:


Definitely (hence the lead in) this week's long run--exact same route as last week's--theme song was this:


I don't want to say the run was easy this week but yeah, compared to last week it was easy. I just had one of those runs today. There was one rough patch. I always have at least one but it was hardly a blip on my radar. I felt stronger when I finished this run than when I started it and that just rarely ever happens when you are out there running for 3 hours-- in a Georgia August, no less.

So let's compare last week's 21.56 miles to this week's 21.56 miles:
3 hours and 8 minutes vs 3 hours and change;
8:44 pace vs 8:23 pace.

Most key is the temperature:
Last week's beginning temp was 77 and finishing was 90.
This week: 63 at the start and 80 at the finish.
Also humidity, which is always the killer, was only 30% today. Last Saturday it was 57%.

There really isn't much else to say. I just had a fantastic run and didn't feel overwhelmed by the time at all. Also, best of all? I finished this run at 7:13 pace. I ran the last mile at well under marathon goal pace. So yeah. Sorry if I sound like a braggart. It is just so incredible that I had a run like that in August. I typically don't see a run like that until October. Heck, if at all. Keep in mind, overall pace is only, what? 10 seconds off my best ever marathon pace so far. So yeah, I have reasons to be happy. To be proud. Don't knock me down, bitches.

However, I cannot say the rest of the week has been such a throw down training-wise:
Sunday: Just a quick recovery run. 3.34 miles in 30 minutes.

Monday: 32.16 miles on the bike. 17+ mph.

Tuesday: 12 miles in 1:37 @ a 8:10 pace. Kids rode their bikes and I ran along side. Great run. Temps were in the high 80's and it was humid as, well some one's nasty armpit.

Later I swam and raced it out to get as much in before Aquafit kicked me out of the pool: 3500 yds with an average 1:43 100yd pace. Break down is as follows:
Warm up: 500yds 7:49
Then I had goggle issues trying to do my long set:
1st 2000 yd attempt: 500 yds-7:58
2nd--500yds--8:10 (gag)
4th attempt 250 yds: 4:06
5th attempt 1750 yds 26:45 then was thwarted by Aquafit. Whatever. Sucked.

Wednesday: 10 miles "recovery" run. No watch but about an hour 30 for the whole run. 9 minute miles. It was disgustingly hot.

Thursday: Suppose to be a swim in the morning/bike in the evening day. Bike got thwarted by afternoon thunderstorms. I should have run when it cleared up but I didn't. I was sloth.
Swim was this (so embarrassing):

I had planned to do 500 warm up. Then 100fly, 100back, 100breast, 100free with 30 sec rest in between each 100. Then repeat set. Then 1000 straight swim. Goal was 2400ish yds for the day.

Well the first set of the 400IM killed me. Boy, do I ever suck.

Here is what I ended up doing:
500 warm up: 7:39

Then the work set:
50 fly: :41
I was DYING--though I did maintain good form-- and had to take a rest. I was pissed I couldn't do the 100. I suck.
50 fly: :44
Sort shocked this was so close to the first 50-- especially considering how my form totally fell to bits about 10yds from the wall.

Most sad is that as a kid my 50 fly was under 40 seconds. I am thinking 33 seconds. Not totally sure about that. Maybe faster. I really can't remember. At any rate the fly was my stroke and I suck now.

How is at 10 years old I kicked ass in it? I swear I think I am fitter than I was at 10 but maybe not. . .

30 seconds rest
100 back: 1:36
I am always so nervous about hitting the wall that I slow down from all my looking. Not to mention my back flip turn is very rusty. Now days I see the kids flip over and do a regular turn. Old habits are hard to break.
30 sec rest
100 breast: 1:44
I HATE breast but I can't tell you how good it felt compared to the fly and back. Obviously slower than any other stroke but I was always a crappy breast stroker. I just don't have the talent to make this fast. But those that can are phenomenal swimmers.
30 sec rest
100 free: 1:21 Eh, I'll take it.
1 minute rest where I was dying and decided not to repeat set.
Instead:
500 yd easy: 8:40
1000 yd: 17:04

Friday: I had the kids' open house in the am and then had to register them for activities. So I had to wait until afternoon to get any sort of workout in--never a good sign. And well? It bit donkey bootay.

24.26 miles on the bike at a 16.81 mph.

I was so scared on this ride. It was windy and the drivers were in a huge hurry to get home. I had planned to go longer but just chickened out of it. I was very disappointed about it. Bike was not good this week. But I guess you can't have good in all three when you do all three. Run was up, swim was decent and bike was down. Way down.

Whateva.

Le week's end totals:
Run: 47 miles
Bike: 56 miles
Swim: 5900 yds (5.5 miles)
Total: 108.5 miles

Not Happy

Edited to add offical results:
Swim: 6:10 (4 in AG)
T1: 2:06
Bike: 42:09 18.5 mph (8 in AG)
T2: 1:27
Run: 23:54 7:43 pace (gross)
8th in AG
39th overall
Offical time: 1:15:45

WARNING: Bratalie bitch-moaning and belly-aching ahead.

Reader discretion-- and sympathy, or gosh, even better, empathy-- advised.


Please forgive me this. I think I need a day or so and a little perspective before I do full write up for the Acworth Women's triathlon. I have my nose a tad out of joint and I know it is dumb and I know I just need to relax and I know I just need look at the big picture. But today I can't.

But to answer your first question: Yes, I had a blast. I did have a ton of fun and the people were awesome, the race very well organized, and I didn't drown or fall off the bike but I let myself down and I am having a hard time getting over it.

I even got to meet fellow ATL bloggers--Wes! His cute little wifey Dee Dee, Andy and even my Ms. Anon commenter.

I know I shouldn't feel all disappointed, but I do! So I need a day or 2 to sit back and find the good points because I am having a hard time getting past my disappointment and I know it is misplaced.

I don't have my official results but here is what glancing at the preliminary results posted after the race said--this is from memory so don't hold me fast and hard to this.

Swim: 6:10 for 400yards.
I am fine with this. The swim was easy and I was frustrated I couldn't go faster. I ended up catching the wave that went ahead of me and I accidentally swam over a few ladies. I am so sorry and I hope everyone knows it wasn't intentional and I wasn't trying to be aggressive. Just trying to swim and go go go.

Transition: No idea. Forgot to look. But I was not fast as I felt it was more important to get it right than forget something. I had already overslept (please note that I have never overslept)that morning so my chi was totally fucked from the get go. There was no running in and out of transition on my part.

The Bike: Right at 42 minutes or just under.
And I was happy with it. The bike was much easier than I expected.

Transition: Again I was slow and trying to be methodical but nonetheless forgot to remove my helmet and was not alerted to that fact til I had left the transition area. I tossed it over the fence after a brief moment of debating whether or not to run back into transition and put it back. Think I made the right call.

Run: So embarrassed. 23 and way too much change (hangs head in mortal shame).

UGH!!!I. Could.Not.Get.It.Together. First mile was ridiculous--8 something. Huh? WTF? I really tried to push it but when I hit the 2 mile mark and Garmin said 15 minutes I knew I wasn't going to meet my goal. Then I lost the signal and had no idea where the finish was and the I was at the finish and it was over. I saw the clock as I crossed and it said 1:25. I was totally heartbroken and then Steph (who, I think, had a phenomenal race) finished and reminded me that we hadn't started until 7:40 so my time was really 1:15. I think I was 38th over all. Steph was 39th (you go you silly sandbagger!)

And I know I shouldn't be upset with that. And I'm not, completely. I am just so pissed about how I fell apart on the run--a freaking 5k!!! I run more than a 5k almost every time I run. I've done bricks after the bike that were 7, 8 miles and run faster than I did today. I just feel like I really put forth the effort in my training--especially for the run--and I expected to perform as such and well, it didn't happen. Obviously, I had too high of expectations of myself.

So yeah. Give me a day or 2 to get happy. Be positive.

Oh, and one more thing: I am not discouraged. At all. Just feeling a bit vindictive. That time? Yeah, it's going down!
Tri tri and tri again. Right?
Aw, see I'm already getting my shawing back.

Jitters and Reminders

Tomorrow is my first triathlon. I am not worried about any of the distances themselves as it is only a sprint and in almost every work out I do I exceed the distance of the swim, bike or run on a regular basis.

I think I am nervous about silly things.

In the swim I am fretting over the creepy lake bottom that I will have no choice but to touch with my bare feet as I run in and out of the water. I am worried I will swim way off course. I am worried that to prevent such a thing from happening I will lift my head 5000 times during the short quarter mile swim that I will drag my time out to 3 times what it usually takes for me to do in a pool. Oh and Ryan and his brother Patric tried to scare me that I also had to worry about this fish getting me. Creepy fish but that is the least of my concerns.

Sigh, see the sort of support I get from my family?

For the bike my worries are more warranted. I am not speedy on the bike and even though I am not terribly speedy on the swim or the run either I am comfortable and confident of my abilities in those areas. On the bike not so much--and this was even before I clipped in. Don't get me wrong; I love being clipped in. I love how I can power up a hill but I am also very conscious that I am always about 5 seconds away from a potentially embarrassing situation-- or worse, seriously hurting myself. Proof of this would be when I went for my first organized group ride on Thursday and I fell over in the parking lot before we even started the ride and landed on my ass. Ass, as well as my ego, is still bruised. How's that for first impressions?

So yeah my time on the bike for this tri is not looking as promising as I once thought. I think I am capable of hitting the bike in under 40 minutes but I will just be happy if I can do it in 45 minutes. Just ask Steph about my talent on the bike. She is still laughing at me for how much I brake on the downhill. She was, understandably, none too happy when she was behind me on the first big downhill on our group ride that by the time we reached the bottom of the hill we were almost at a complete stop and had to start the uphill with zero momentum. What can I say? I have a serious and well founded fear of road rash.

Oh, and I am also totally worried about mechanical difficulties on the bike. Especially since I have no idea how to remedy them and I think I am just the sort of person who would get her first flat tire during her first race ever with a bike. That is just how I think things work for me. But I am trying to banish the negative thoughts and just think it will not happen to me tomorrow. I am, honestly, visualizing success on the bike. I am willing it to happen.

I am not really worried about the run. My only concern is the heat tomorrow and what effect that will have on my pace. I have been consistently hitting under 22 for a 5k on the treadmill (and in most races) for awhile now. Ideally I'd like to see a sub 21 run but I just don't know. I've been practicing by the doing the 2nd mile at a 6:30 pace in my training runs and then backing off for the final 1.1 mile. If I can maintain a bit faster pace for that last mile then a sub 21 is totally realistic. But then again my fine tuning has been in the air-conditioning on a treadmill and tomorrow morning I think we will be blessed if the temp manages to stay below 90 degrees for the race. This past week of code red and 100+ temperatures isn't making me hopeful though.

So basically I am peeling myself off the ceiling by reminding myself that this is my first triathlon. And just like my first marathon my expectation should be to finish. Arghh, but you see, like my first marathon (where I ran a 25.6 training run and 2 other 21+ training runs) I am more than prepared to finish. So my expectations are a little higher for myself. A month ago though I was eyeing a sub 1:15 finish, but like Steph my super secret time was really a sub 1:10. Now, I think to be fair to myself--so I can finish happy-- I need lower my expectations.

So here are my 3 goals:
To finish.
Under 1:25
Ideal will be anything under 1:20.

You want a further breakdown?

Okay for the swim I just can't imagine it taking me longer than 10 minutes unless I somehow manage to get lost on the course. I think around 8 minutes is pretty realistic and anything under that will be ideal.

The transitions I will let the minutes fall where they may. I honestly have no idea what to expect there. Hopefully I will be quick and my experience with always trying to get 2 kids and myself out the door will help expedite me though transition. We'll just have to see if that experience is applicable or the reverse happens because I often find that when I only have myself to think about I get totally flustered.

Bike time, again, anything under 45 minutes and not busting my ass or getting a flat tire and not dropping my chain I will consider a bang up success. Heck, lets just say that if I finish the bike in one piece I will consider it a success.

The run, as I've said, sub 21 minutes is the ideal. Sub 22 or just around there will be okay too. Anything longer and I will absolutely think of it as a failure.

So there you have my predictions, my worries and my hopes. And I just keep telling myself, reminding myself that most importantly I need to have fun.

And lastly, here is how the rest of this week's workouts ended up:

Thursday: Group ride and run afterwards. The bike got shortened (according to Steph) to 14 miles. It was slow and despite the heat I thought pretty easy as we had lots of rest breaks in waiting to regroup. The run was ridiculously steamy so I took it easy. Steph say that was 3.04 but I went a different way so mine was either that or the full 5k. And I have no idea how long or what the pace was. I was just looking to run.

Friday: 4 mile run on the treadmill in just under 31 minutes. Then I swam for I don't know how many meters--less than 1600 but more than 1000 (I lost count).

Totals:
Run: 20 miles
Bike: 39 miles
Swim: about a mile (including Sunday's open water practice swim)

On Getting Phat (or is it just fat?)

Sigh.

I so hate the taper.

I feel all squirrelly and out of sorts and I worry that this decrease in exercise is going to make me balloon to unseemly proportions.

Really I should be welcoming the opportunity to allow my body to recover a little and build itself up considering the continual abuse I put it through but I don't. At all. I hate it.

And instead I worry that I am getting fat; fatter by the second and it is all I can do to keep myself away from the gym, truncate my workouts, or at least lower the intensity.

And while I am sitting idly by, watching my waist get wider, my skin look thicker, I am also astounded that with this lack of exercise comes all this time. Really, I don't know why I am surprised about that because it seems obvious enough but I am honestly surprised by all the time I have when I am not working out.

Now, you'd think I would put all that time to good use--like catch up on laundry, organize my closet, or clean out the kitchen cabinets-- but I don't. Instead I sit around eating and fretting over getting fat and wishing my race was here so I can hurry up and start training for my next goal.

I am such an idiot.

So here is how my taper is going this week:
Sunday: I had planned to run at least 6 maybe 10 miles but I got outside for my 2 mile warm up jog with Lola and it was so muggy and already 88 degrees so my 2 mile warm up because my run. So 2 miles. Then I did my 10 minute open water swim in the creepy lake.

Monday: 25 miles on the bike at around a 17-18mph pace.

Tuesday: This kicked ass: 8.2 miles on the treadmill in an hour. But what I most proud of is the 7 miles that came in at 49 minutes and 48 seconds. You can see that it doesn't take much for me to impress myself. I'm easy like that--a slut for myself, a sure thing.

Wednesday: Again with the treadmill: a 5k in 21:51 and then jogged it out to the 5 mile in under 40 minutes. Walked another 5 minutes just to cool down. I was not impressed with myself but just happy that I got it done as it took a little convincing my legs that they could run. I guess I impressed myself too much the day before. I guess that is what you call . . . well, never mind. Not polite. Let's just say I was little worried that I had wasted myself with my little run on Tuesday.

So I have brick (bike/run) planned today, and I want to get in this week another 4-5 mile run (this time easy) and a mile swim. I plan to do nothing on Saturday.

So my totals for this week should be something like 20 miles for the run, 45 for the bike and a mile or so for the swim. That is okay for a taper I think.

What's next?
Cranking up the miles.
Yeah baby! Marathon training officially starts next week. . .

Om

Om . . .
Om . . .
Om . . .

Yeah, right.
No worries, Nat's no Buddha. I got no Dharma. I know no Tao. Heck, I barely have a handle on when, where and how. Forget about enlightenment, truth and the way.
But today I clipped in and became one with my bike. So I'm at least making it down the path a little better. And rather than "om" my mantra went more like this .... wheeeeee!!!!!

It was fun. It was great. I felt free and fast.
Sigh.
But I wasn't: an hour 24 for 25 miles at the Greenway. Flat, but a bit curvy and holy crap it was hot as Hades--98 hot humid degrees. Bless me the shade. Bless me.

Wes bailed on me. The bastard. He ended up having to work so no Silver Comet Ride for me. Boo. Maybe next week.

Ryan also failed to bring his promised tools home. So I went to Lala's and raided Pop's tool museum and set to work on my bike renovations myself.
And before I completely lost my patience (see, no Om) I successfully moved the bike seat. All.By.My.Self.

On my way to the Greenway I stopped by Roswell Bikes and the guys there happily helped me make my bike adjustments. Get this. They even put air in my tires--apparently you are suppose to do this regularly. Who knew? Sure has heck not me since my tires have been unpumped all summer. I have never put air in them. I thought you just waited til they went flat.

The cute friendly bike boys also oiled my gears--God, that sounds so sexy--and adjusted my brakes, moved my handle bars... cue music

They put the pedals on for me too and even gave me a little lesson on how to use new pedals in the parking lot. That was not so sexy. I felt like how I felt the day Pop took the training wheels off my bike. I was glad I did not crash into a car today like I did when I was 5. At least with age my coordination has improved slightly.

After all those adjustments Lance is a completely different bike now. Wait, wheeeee!!!!!!!!!

So it was good ride and I can't wait to test my spiffy new pedals out on the road and see what Lance and I can do to some hills. Probably about what we were doing before: getting our arse kicked.

Yesterday Ryan and I had an adult day at the lake. The kids were off visiting Callaway Gardens with Bubbles and Poppy. Ryan was kind and let me get my swim in before we sat in the hot sun and drank too much beer and well, the rest is none of your business.

Here is me doing my virgin open water swim. I swam for about 10 minutes. It wasn't spectacular-- just okay. The lake is so dirty. Note to the ladies: white bikini not a good idea for lake swimming.

It was really shallow here and I would have preferred it been very deep. I completely freaked after I finished and my foot hit spongy creepy lake bottom. So gross. I am cringing just thinking about that. I don't know how I am going to deal with that in the tri but I guess I will find a way.

And here is me practicing my very rusty butterfly. Oh God I suck. I can't believe that use to be effortless.

What else? Counting down to tri:
Training? Check. Practice open water swim? Check. Outfit? Check. Fix bike? Check.

Tell me, why is it that now I am more freaked out about all this than I was when I started training. I'll tell you. Ignorance is bliss. Knowledge is the death.

Deep cleansing breath.
I can do this. Om, Om, Om . . . .
Tell me that when I cross the finish line on Sunday I will be back to saying wheeeeeee!!!!!!!!!!!!!!!!

Still Life With Half Full Glass Set Next to Allen Wrench

I did not have a stellar week.
And I think that is okay.
I mean, it will have to be.
And yes here is where I am being an optimist, a positive person who is trying not to see a half empty cracked and broken glass but rather an almost full and rimmed in a fine silver lining glass: At this point I don't think I am going to make any real fitness gains in speed or strength for the triathlon NEXT Sunday. Wow. It is almost here.

Here is the recap:
Sunday: 16 mile bike at the river in an hour.
Monday: 4 mile run outside
Tuesday: 11 miles outside, 1200 meter swim, thwarted gym bike
Wednesday: 7 miles on the treadmill in 51 minutes: 1650 swim in 30 minutes
Thursday: 22 miles on the gym bike in an hour-- hills between level 13-15. Ugh. I suck.
Friday: Gym brick. So proud I got this in because I felt yucky. 13 miles in 37 minutes on random, levels 10-13. 5k on the treadmill in 23 minutes jogged it out 4 miles to finish in 32 minutes. This 5k was 2 minutes off last week's 5k. Suck. I guess this is what happens when you don't take a rest day in 2 weeks.

Charlie, guess you were right, but I still don't plan on a rest day until Tuesday this week.

Saturday: Ugh. So. Crappy. The first mile is always ridiculously bad for me but usually if I make it past that I start to feel better and get into my run. Did. Not. Happen. Yesterday. It was just plain awful the whole time. 5 miles in just under 40 minutes. An almost 8 minute pace is pretty crappy for me on the treadmill.

Run: 31 miles
Bike: 51 miles
Swim: 2850 meters

So today I plan to run this morning --just slow and easy and this is because that is the only way it will get done. No optimism there. Then Ryan and I have a day planned at the lake. I hope to convince him to take me to a beach or someplace where I can get in a swim and not worry about getting run over by a boat. He thinks I need to practice running in and out of the water too but I think he just wants to see me running around in my bikini. Anyway, my plan is just to swim for 10 minutes or so. I figure 400 meters won't take me that long so I should be covered for the race.

Tomorrow I have a long bike ride planned with soon-to-be-brother-in-law. I have the pedals, or rather the lack of pedals, to put on my bike so I can clip in. And the spectacle that will be me on the road tomorrow falling here there and crashing everywhere should prove very entertaining for Wes tomorrow.

See, Wes, what I can't do in speed and stamina I will make up for in a little side show of bike performance art. I really hope you don't see this post til after our ride tomorrow so you won't chicken out on me.

Along with the pedals I am also planning to have Ryan make a few other adjustments on my bike with his tools. I was going to do all this myself but Ryan all the sudden became very interested in my bike at the first mention of me "fixing" my bike. The interest registered exactly like how it does when Lola hears me say "treat." The word "fix" apparently has the same effect on Ryan. It was like I could see the visions of tools dancing above his head as I spoke about lowering the handle bars, putting pedals on and moving my seat back.

Geez.

What's up with that?

I should mention that Ryan has shown absolutely zero interest in my bike or even hearing about my training rides all summer but fixing my bike and playing with his tools? Apparently he is all about that. In fact, I only mentioned in passing to him my plans for bike renovation. And since then he has pretty much asked me about it everyday-- promising me that he will remember to bring his tools home and wanting to know whether or not I have gone by my parents to pick up the pedals.

Very suspicious, huh?

But here is what I think all that is about: Clearly, it is about a man wanting to keep his woman down. He just doesn't want me knowing how to work any fancy tools because, well, everybody knows that a woman who has her own tools and knows what to do with them . . .

Well, let's just say it begs the question of what use is a man then?

More Much Better

That is what my little word magician Carmella says about things that are superior-- they are "more much better."

It is as if she can't decide which is the correct adjective or maybe she is just showing off she knows them all.

Who knows.

She was a very early talker who before she was even a year old was dazzling us with her confidence of words. Many times her eagerness to expand her vocabulary has resulted in whole new words and phrases. We call these Carmellaisms.

And there are a gazillion Carmellaisms that I-- and others-- have adopted. I, I mean we, know the obvious thing to do when she says something incorrectly is to correct her but instead we are so charmed by her creativity and the cleverness of the mistake that we just adopt her wordage:

Pocket Purse for pocketbooks?

Lick a Che for Chick fil a?

Breakfast clown or rope meat as an insult?

Freaking out like ice instead of a very plain "meltdown."

"I do not love that" for something completely distasteful.

"Barnacles" or "Chicken nuggets" instead of damn it. Those were her suggestions to me this morning while I unloaded the dishwasher and broke a wineglass in the process and muttered "damn it". I've heard her say both before but hadn't realized that she was purposefully substituting them for damn it. At least with Carmella the do as I say not as I do has worked.

Okay so you get the picture and the long of the short of this post was to say that my workout yesterday evening was more much better than the previous workouts this week. I hate doing workouts in the morning but I prefer to do them in the morning because otherwise I spend the whole day fretting that I might bail on an afternoon workout.

After procrastinating and 600 pep talks we finally got to the gym yesteday at 5:30. And here is where I have to say that I am lucky for my kids because they love to go to the gym and often I would just blow it off if they didn't expect to go and the fall out of skipping (read tantrums and theatrics) is worse than torturing myself for an hour on the treadmill. To further illustrate this point: just this second Beau came to me wanting to know what we were doing today and told me he wanted to go to the gym 3 times today--as he held up 10 fingers.

Even cutting a workout short is unacceptable because if I show up in the gym nursery too soon they balk and yell (read embarrassing public tantrum and flailing about on the floor) at me that they are not done playing. While Beau has a fit Carmella will politely suggest that I should go lift some weights or run some more.

Yesterday though I apparently stayed a satisfactory amount of time because they both praised me for the long playtime they had when I came to collect them. And I too was spent but happy with my "playtime."

I got in 7 miles in exactly 51 minutes on the treadmill and walked it out to the hour. A girl in the locker room queried me and went on to praise me for my speed quite loudly in front of the other ladies in the locker room. I did blush a little but also swelled a bit too. So much that my head barely fit through the doorway to the pool. Admittedly, I was beat but her laudations seriously rallied me and I swam steady for 1650m in 30 minutes. Of course the laps could be off in either direction since I am a horrible counter once I get much past the 1000 meter point.

So today I feel more much better and I am headed out to the gym here in a bit to ride the bike--I mean, unless I can convince Lala to watch the crazies.

Tired

I am tired this week. My workouts have been sucking. Not sure what is up. I mean I think they have been sucking but it could just be a case of me expecting too much and me thinking I am better, faster, stronger etc than I really am.
It is probably that.
I am sure that is what it is.

Sunday was understandable. I had a touch of the flu. Too much Chandon will do that to a person. Sunday morning I hit the road with Lance for the first time in awhile. After being a mouse on the wheel it was nice to be out on the open road. I rode down by the river and into Martin's Landing for an hour.

Cranked out 16 miles and was disappointed that it wasn't faster. But I will say riding a bike with a touch of the flu is much easier than running with a touch of the flu. I'm just glad I got some workout in even it was less than stellar.

Monday wasn't my fault completely. Lala was watching the wild things while I did 7 mile loop. They stopped me at 4 miles and convinced me lunch at Booby G's was better than running the last 3 miles of my loop. So I met them at Booby G's for a salad.

I considered finishing my run after my salad and while I figured I would be fine I figured that misery would be my companion since it was midday, 88 degrees and humid as a hairy armpit. Vomiting was a distinct possibility. So I told myself gym in the afternoon. Unfortunately that never happened.

Side note on Bobby G's: Beau loves Bobby G's, as does Lala and they always want to go there. Lala goes for the hot dogs. Beau likes the hot dogs too but really it is the tattoo machine that is the big draw for him.

Yesterday I ran 11 miles but it was a lazy 11 miles. The first 8 or so were fine but then after that the walking began. I'm not sure what is going on but I think it is dehydration. I've been doing a lot of these 10/11 mile runs every week since; one, I don't have the time to run any longer than that and two, the stamina to want to run in the 85+ heat just isn't there.

Every one of those 10+ milers the last mile or 2 has been pretty awful. It would seem that 8 miles is my limit without water but in my mind it seems pointless to stop and get water when I only have a few miles to go. I know I could stash but then that takes planning and time away from running. I also am not going to carry water for a run. Stubborn, stupid--I know.

Since I haven't swam yet this week I headed to the gym in the afternoon. This also proved a bust. I forgot it was Tuesday. Which means there is aquafit at 6 pm. My plan had been 45 minutes bike and then 30 minute swim. But since there was the class I had to do the swim first. This isn't a big deal it just wasn't the "plan" and I also don't like to be on the bike wet at the gym. Just feels creepy.

I changed and got in the pool. The swim started out fine with a 400 warm up and then I decided to do the 10 x 100 meter workout in 2 minute intervals. I blew it all in the first 100 meters with that one coming in a under a minute 20. I will say it felt amazing and powerful. I rested the 40+ seconds and then went for another. The second came in at just over a minute 20. Good too but I was done. I wasn't fully recovered for the 3rd 100 when the 2 minute mark came around. That one came in at a minute 30. The 4th 100 I started late as I couldn't catch my breath but it still came in at a minute 30. I decided that was enough 100's and decided to just finish up with a steady swim. After 400 meters I was done.

I changed and went upstairs to do the bike. I made it 4 miles on the bike (level 12, random) for a total of 12 minutes. Went back downstairs, stretched and left. Just feels like the whole gym was a waste.

This morning I have to take Beau for his checkup-- so no am workout. I am hoping I can get it together for a 10k on the treadmill and half hour swim this afternoon. I feel like a slug. I know my workouts haven't been lazy but I am not powering through them as I usually do or I think should be at this point. And that is what is bugging me.

On Flexibility and Resistance

After my time trial post my soon to be brother-in-law emailed me with some tips. Wes is a bike guy. A fast bike guy at that, so when he speaks--which isn't often-- I listen. Especially if it is free bike advice. He, like my Ms. Anon commenter kindly pointed out to me that perhaps I did not have the resistance hard enough on the bike at the gym since my RPM were way high. Wes said a bunch other kind and helpful things but the bottom line was basically "Nat you ain't pushing hard enough on that bike at the gym."

So the gym bike and I had a come to Jesus conversation yesterday and I basically got my ass kicked. Uhm, yes Wes and Ms. Anon, you were right and I am not worthy. I was being a total pussy on level 8. I've been schooled.

I kicked it up to level 15 and it was hard as shit. I had to get out of the saddle on most of the hills. I kept the RPM at max 110 for the flats and around 60 for the hills. I am too scared to go higher than level 15. I think 15 is just hard enough. My heart rate was also up but only in the 130-145 range. I think it should be more in the 150 range for the bike but I am just guessing here. It may have been and possibly the HR monitor just doesn't work very well as I was sweating buckets. It was gross. The watts were a lot higher too-- I think like in the 180's--I can't remember but it was much higher than last time. But here is what I don't get: my mph was the same. How is that possible if my rpm were less? I still finished at 22 miles for the hour.

Is it a resistance thing?

The bike is very confusing. Running? Much more simple.

Anyway, after the bike I had wanted to swim but only had 20 minutes left before the kids' time in gym hock was up and that just isn't enough time for me to change, swim and change again. So I did something I have been very bad about doing since I started all this triathlon training. No it wasn't weights. I have actually managed a few weight sessions this summer. It was stretch.

When training for marathons I always work in stretching after a run on the treadmill and when I do weights. I have been good about stretching my quads, hammies and calfs daily but the past 2 months I have completely eschewed my stretching routine that I usually do 2-3 times a week during the rest of the year.

So yesterday I sat down on the mats at the gym (after I did my calf stretches on the stairs). I went through my usual yoga poses and I noticed right away I was very, very tight. But as a runner I am use to tight hamstrings so I wasn't too worried. Then I switched and tried to pop into a left split. Not even close. This surprised me because I can always do a left split. So I tried the right split--which is usually harder but I can always get it too. Nope, not even close. It was embarrassing. I looked like a guy who was worried about smashing his kickstand. For shits and giggles I tried the middle split which I had worked on all last year and had finally gotten it back. It is gone too.

So I stayed on the mat and I stretched and tried a few more positions to see if I could loosen the muscles up. After 10 minutes I managed to get into the right and left splits--if only for a second, but I did do them. The middle split is a lost cause for now. I tested out my flexibility in my back too and I was relieved that I could still do a back bend even if it was much wider than it was 2 months ago.

So in 2 months I have lost a lot of flexibility. The last time my flexibility was this diminished was after I had been running for few years and had a baby. I took ballet lessons and Pilates and regained it after a year. I am hoping it won't take so long or as much effort. Ballerina I am not and I just don't have time for that. But I have always been of the mind that good flexibility is the key to injury prevention so it is important for me to maintain a certain level just so I can stay injury free. I guess I am going to have to suck it up and take a yoga class if I can't be better about doing this on my own.

Here is my update for the week. I'm a little slack. I've got Beaupalooza IV tomorrow so I've been busy in my party preparations. More about that on Sunday.

Sunday: rest
Monday: 10 mile run
Tuesday: time trial: swim 1000m, bike 13 miles, run 5k
Wednesday: 10 mile run
Thursday: 22 mile gym bike level 15 hills. 15 minutes stretching
Friday: 10 mile run. And hopefully 15 mile gym bike and a mile swim this afternoon.
Saturday: I hope to make it to the gym for a 7 mile ladder run on the treadmill and either 30 minute swim or bike. Depends on how much time I have in the morning. My goal will be to keep kids out of the house and busy until party.

Time trials

This morning my pal Steph had on her blog a link to help predict your time in a triathlon. Of course I checked it out because who likes surprises? Apparently, as much as I think I do, I guess I don't. So once I figured out how to correctly plug the times and distances in it came up with a predicted time of about an hour 14 for the Hansgrohe triathlon.

My predicted swim was 7 minutes, the bike 42 minutes and the run 22 minutes. I guess the extra 3 minutes was for transitions. Not trusting this or the times I plugged in I went to the gym this morning and did some time trials.

I did the bike first and the 13 miles came in at 36 minutes and 6 seconds. I set it for a level 8 hill ride. This is probably the least accurate of all my time trials but I think the bike will come in under or around 40 minutes.

Oh, and the bike at the gym has heart detector and when I finished I had finally gotten my heart rate up to 120. Seems like it should be higher but I have no idea how to get it higher since I feel like I am pedaling pretty hard. For comparison-- on the treadmill, after a sprint I am usually at 165 but I have seen as high as 179. I think I max out somewhere around 185-190. If anyone has any thoughts or knowledge on this I'd like to hear it but please dumb it down for me. Also, while you're at it, can someone one please tell what the hell watts are. On the bike today I saw a wattage (is that right?) range of 65 (for the flats) up to 135( for the hills). RPM's ranged from 150 (flats)-115 (hills).

So after the bike I hopped on the treadmill for a 5k. First mile came in at 7:28. I hit the 2nd mile at 13:56 and I finished the 5k at 21:06. I think I can go faster outside. Typically I run training runs slower outside than I do on the treadmill but I am always faster in a race than on the treadmill. We'll see. I do think this is pretty accurate for what I can do give or take 30 seconds in either direction.

Next I changed and got in the pool. I did an easy 200 warm up. Then I timed a 400. 6:29. Okay--honestly I was hoping for closer to 6 minutes. I rested a minute 30 and gave it another go. This 400 felt a lot slower so I was quite surprised to find that I finished it in 6:29 too. How's that for consistency?

I do think I will be slower than that for the tri because I think my flip turns pad my time. I have to be careful when I push off the wall otherwise my goggles fly off. Which brings me to my other question. Should I wear goggles for the tri? Are they necessary? I have successfully finally figured out how to get all my hair into one of those pretty swim caps. I also have masted getting my goggle strap under the cap too. Only took me all summer but I figured it out.

Okay, so according to my very scientific time trials today I can plan on a finish of 63:44 and then however long it takes for me in the t1 and t2? I am giving myself 7 minutes for the transitions so that comes in at 1:10:44. So maybe the prediction of 1:14 isn't so far off. We'll see. Come on race day magic.

Thoughts? tips? Educate me oh experienced and gifted ones . . .

Week's recap and thinking ahead

I was at the gym mostly last week so my workouts weren't a lot of fun but I got it done.

Sunday: nothing, rode back from the beach.

Monday: Already recapped here: mile swim, 4 mile run, 11 mile bike, one mile run.

Tuesday: AM swim workout: 200 meter warm-up. 10x 100m in 2 minute intervals. The first 100 I finished in around minute 20 as I had a 40 second rest period. (I used the wall clock so I don't have detailed time). I held the second 100 for around a minute 20 and then progressively saw slower times. The 10th 100 I think came in around a minute 35. Then I cooled down with 450 easy meters.
This is the day I noticed my diamond was gone and I went back to the gym to look around. Even though I didn't feel like working out I did. I rode 11 on the bike in under 31 minutes and then did a mini brick and ran 2 miles on the treadmill in 14:22. I wasn't feeling it and just left.

Wednesday: 10 mile run outside in the am. Not sure exactly how long but around an hour 25. Went to the gym in the afternoon and did the bike for 11 miles again and swam a mile in the pool, scouring the bottom, looking for my stone. So sad.

Thursday: 10 mile run in the am, this time in around an hour 20. Then rode the bike for an hour at the gym in the afternoon for 22 miles.

Friday: 7 mile ladder run on the treadmill in 52:16. Walked it out to the hour.

Saturday: Gym brick: 11 mile bike (hills, level 8) in under 31 (seem stuck with this time as I hit it every workout). Then hit the treadmill for a 10k in 45:51. I felt absolutely horrible before going to the gym and had to talk myself into the workout the whole time. Really I didn't want to do anything so I was pretty happy that I fought it out and got it done.

Totals:
Run: 40 miles
Bike: 66 miles
Swim 3 miles

I am looking to the fall and my race schedule. Here is what I am planning:
October
Silver Comet Half Marathon

I'd like to squeeze in a 10k this month too.

November
I am considering the Chickmauga Battlefield Marathon but it might be too much so I might not. I've looked at this race every year and thought about it so maybe this year will be the year I actually do it.
Atlanta Half Marathon

December
Rocket City Marathon

February
Chattahoochee Challenge 10k

March
Alpharetta Half marathon Maybe it will be better this year.
GA ING Marathon

April
And Boston if our finances change and I can afford it, otherwise I will just have to keep qualifying and will eventually get there.

Next spring I will start planning and think seriously about some more triathlons. Definitely a few sprints and some Olympics. I might even get crazy and do a half ironman next summer-- but I don't think I am full ironman material. I seriously can't wrap my mind around doing anything for that long. Joe Reger just finished his first 100 mile run in 26 hours and I just absolutely can't even fathom that. So. Very. Impressive. And, you know, I think pretty much anything is possible physically but I know me and I know my brain and I just know that I do not have that sort of endurance in me.

Time to get serious

I have less than a month until my first triathlon and I've been a bit slack the past few weeks.

Last week was a bit pathetic: I got in the least that I have since I started training and probably is the least I have exercised since I had that bad bout of sinusitis and bronchitis in November. Here is the week's end totals:
Run: 33 miles
Bike: 32 miles
Swim: 1 mile

Not totally terrible and part of it was because I went to the beach the last half of the week with some of my girlfriends. Pictures and details coming soon. . .

Anyway, I went to the gym this morning planning to get back on it, the training that is--not the wagon (never!)-- and really start working. My plan was 7 hard miles on the treadmill and a mile swim. Tomorrow a brick.

Well, dumbass me forgot to charge my ipod and it was dead. No way I was running so I hit the pool for a half hour and I really pushed pretty hard. I felt super strong. Probably because this was the first swim workout I did without having run or biked before it. I really need to start forcing myself to do other swim workouts other than just swimming a mile. I am so lazy in the pool. Really. So my plan is to try this month to do at least two, preferably three, swim workouts a week and one of them being drills and sprints and whatnot.

After my swim the kids and I headed out for our errands and other work I had to do. Ryan was home for a bit this afternoon so I had the opportunity to run but it was 3 in the afternoon and just so muggy and hot that I figured I'd do better on the treadmill in the air conditioning. So around 5ish I put my kids in nursery hock and hit the treadmill for 4 miles-- clocking in 29:12. Then I hopped on the bike and cranked out 11 miles in just a hair under 31 minutes. Then I got back on the treadmill to test the legs and got a mile out in 7:18. Not spectacular but I totally had my legs back and could have done 2 more miles at a similar, if not faster pace easy peasy.

So here is what my training thus far is telling me to expect, roughly, for the tri:

I think the swim will come in under 7 or right around 7 minutes. Ideally, I'd like to do closer to 6 minutes. And I have, in the pool, many times. Open water competition is a bit of mystery for me. I hope to test out an open water swim at Altoona sometime this month and that might give me a more realistic idea of what I can do.

The bike is absolutely my weak link. I hate it. Not the bike, just how sucky I am. It is frustrating. I pump my little legs but seriously can't kick it up any more than I do. I think I can expect 17 mph pace on the bike. Maybe 20 but I doubt it. So what is that for 13 miles? Around 40 minutes? Ideally I want the bike to come in under 35 and I just don't think that is realistic at all for me.

The run is what it is for me. I have never run just a 5k but in 10k's and on the treadmill I am consistently just over or exactly 21 minutes. I definitely think I am capable of sub 21. In a tri I don't know though. Probably not. I do think the run will come in under 22 minutes.

So goal time? I hope to be under 78 minutes but ideally I'd like to come in closer to the hour mark. I don't even entertain under 60.
Is that crazy?

Totally unrealistic?

I have tried to structure my training so that at least 5 days of the week my workouts for the day exceed 90 minutes. My thinking is that anything under that will feel like a walk in the park.

I am sure I am in for a rude awakening. Sand bagger I am not.

Oh, and in other news I've bought my outfit for the sprint. I bought this suit (it is so cute!) and this skirt to snap on over it for the bike and run. I have been acclimating my ass by biking in my running skirts and Nike compression shorts so hopefully my transitions will be quick.
So yeah, my ass?
It kicks itself these days.

Peachtree Prep: Tapering, uh, sort of . . .

I was remiss about posting my totals last week. I've been in a pseudo taper. I think I have mentioned before that the taper is hard for me--it just feels wrong or like I'm not doing my homework. Dumb, I know. But that is how the taper makes me feel--less bright, dimmer. Like I am losing my edge and this is based on the ridiculous and laughable notion that I have edges.

Anyway, here is how last week shaped up:

Sunday: 25 mile bike ride. I rode down by the river (pancake flat) and up Eves Road (long, long big hill) and into Martin's landing (rolling hills). It was really hard and I can't remember what the avg mph was I am thinking it was either 15 or 17. Ugh, I am so slow. I want to be fast! Swam 800 meters.

Monday: 7 miles on the treadmill in 52 minutes and change. Ladder workout.

Tuesday: 22 miles in an hour on the gym bike. Hill workout on a level 10. I did some arm weights. It has been awhile since I've lifted a weight. So boring and it made me ridiculously hungry the rest of the day.

Wednesday: Gym Brick; 13 miles in 36 minutes on the bike (hill workout, level 8) and then a 5 mile run on the treadmill 36 minutes and 42 seconds. 800 meter swim in the afternoon.

Thursday: 13 mile run. I am so slow outside--mostly on purpose. I am trying to keep up the habit and the endurance but since often I can't run until 10 am it is hot and humid as hell. Not to mention there are lots of hills here--another reason I don't push the pace and just let it be what it is. Thursday was in the low 80's and the first part of my run was very shady so it wasn't too bad. I stopped around the 7 mile mark to get some Gatorade. Downed about half of it, tossed it and ran on. It was getting really steamy. I probably would have been wise to keep the leftover Gatorade but I hate carrying stuff in my hands while I run. I planned on stopping at Caribou around the 11 mile for some water. So I figured 4 miles was no biggie. By the time I reached Caribou I was hot and starting to feel thirsty.I was ready for my water break. Imagine my dismay to find that the Caribou had closed. Gone. Those last 2 miles home were rough. I was fine but not having that 2nd water stop really ruined my run.

Friday: 10k on the treadmill in 47 minutes. 12 easy miles on the bike in 35 minutes.

Saturday: My plan had been a short run and swim but Beau was sick so we stayed home. I really needed a day off. It had been over 2 weeks since I took a complete day off.

Week Totals:
Bike: 72 miles
Run: 31 miles (this is the taper part)
Swim: 1600 meters (this is just sad. I have been bad about getting in the pool)

And this week:
Sunday: 10 miles. I don't even bring a watch anymore because it upsets me to see how slow I am. Ignorance is bliss.

Monday: 4 miles out and back out side--uphill, downhill, uphill, downhill. Easy peasy. Then 13 miles on the bike through Steph's ridiculously hilly hood and connecting hoods. Running and riding through there give me a clue as to why her legs look as awesome as they do.

Today, Tuesday: Original plan was rest day but I don't think I can do it. So I thought I would just swim but I never just swim so now I am thinking maybe bike too at the gym. . . We'll see.

Tomorrow: Peachtree! Good luck all. Have a Happy, Safe, 4th!

I am Gym Nat. Hear me squeak.

Without much ado about it here are the totals for last week:

The Run: 40 miles--maybe 41 but whatever. Pats self on the back for consistency, for maintaining despite all the dreadmill days and the sad 10 miles outside in 88 degree heat, bleh.

The Bike: 52 miles--only one day was a road ride and that was only 22 miles. The rest were on the stationary bike at the gym. Not sure if I am suppose to count these or not but it does kick my tail so I am counting.

The Swim: mile and half-- little short this week. Who cares. I only need to swim a 400 for the tri and I know I can do it.

Rode Lance today at the river today for 25 miles at a 15.6 mph pace. Martin's Landing and the climb up Eve's road killed my quads. Then swam a 600m during adult swim at the pool. Eh.

I miss training for marathons but I am loving the diversity.

Dreadmill

Today was my third treadmill workout of the week. Ugh, hate it. I am sure that there are others in my position who for whatever reason--heat, childcare, injury, weather are forced inside for treadmill runs. So I thought I would share some of my workouts.

Yeah, right.

If only I had such talent on the treadmill.

I know that there are some, like Bruce, who can go for hours on the dreadmill. I am not one of those and just marvel and applaud his --or anyone else's--ability to do it. My limit on the treadmill is an hour, and not a minute more. So I utilize the treadmill for speedwork. I also do not do hills on the treadmill since I get enough of those on every single run I do outside. So here are my workouts:

Negative Split Run: Simple enough. I do this for a 5k most often but occasionally do it for a 10k. I start at 7.5 mph pace and finish running at a 10mph pace. Cool down 1 mile at a 7 mph pace.
Interval Run: My base pace for this is 7.5 mph. I start each mile at 7.5 mph and hold it for a 1/4 mile. Then I increase over the next 1/4 mile to 8mph pace. Then from the half mile to the .75 mile I increase to 8.5 mph. Once I hit the .75 mark I sprint it out as hard as I can. Once it flips to the next mile I start all over at the 7.5 mph pace and then do it all again. I repeat this sequence for anywhere from 4 miles to 7 miles. I suppose this is my take on Yassos.
Dante's Ladders: My base here is 7 mph and I climb the ladder several times for an hour--sometimes I quit at 7 miles and walk out to the end of the hour. The 60 minutes usually yields just under 8 miles if I run the whole time. I start running at 7mph pace and then every 30 seconds bump up until I reach the top of the ladder at 8.5. Then I run back down, again in 30 second variables. The next ladder I go to 9 mph and back down to the 7 mph pace and then back up the third to 8.5 mph and back down.

And here are my workouts this week so far:
Monday: 7 mile interval workout--54 minutes. Walked out to the hour
Tuesday: 10k negative split run--46 minutes--jogged out to 7 miles and then walked to the hour mark. 1/2 mile swim.
Wednesday: Dante's ladders--just shy of 8 miles in an hour. Then practiced a brick on dead legs: 12 mile hill workout on the stationary bike in 33 minutes and then 2 mile run in 14:41--walked it out to 16 minutes. Hard workout and I was drenched. Loved it.

Please post your dreadmill or workouts you have to do at the gym when you can't be outside.

June 10th's week end totals

Not much to blog about here since I already have, just adding it all up.

I got in a 9-10 mile run this morning--new route-- I am guessing the mileage here as Garmin was dead. It took me about an hour and half to run but I felt kinda slow, though I am never over a 9:30 mile so the 9-10 range is probably right. Then I rode the bike into Roswell--just 6 miles or so, again guessing here. So, for the week . . .
Run: 40 miles
Bike: 77 miles
Swim: 2 miles

My legs are totally beat. My run today sucked. Nothing hurt, I was just tired, plain and simple--probably because I had 2 great workouts yesterday. So tomorrow is probably going to be a day off. Next week, since the kids are out of camp, I think I will just focus on some speed work on the treadmill and get the bike in when I can and of course get some swims in.

Update to Wacky Tacky Wednesday

Okay so only Carmella's group was doing Wacky Tacky Wednesday. Beau's group was doing "Make Your Own Recyclable Hat Day". Oops.

Can you imagine what would have happened if I had made that mistake with Carmella?

Beau, of course, did not care one bit that he was dressed ridiculous and different from all the other kids. In fact, he wore his pirate hat to camp again today-- along with a long sleeved winter shirt. He told me he liked to be hot. I did put a short sleeved shirt in his back pack but his counselors said he refused to change--just like yesterday when he refused to change out of his cowboys boots and the cape--despite the blister and no matter how hot the cape made him. I guess I should be able to relate since I have several pairs of shoes that I continue to wear because they make my legs look great even though they absolutely kill my feet and make it painful to run the next day.

In other wacky Wednesday news I got in a one mile swim in the afternoon yesterday. Today I did 22 miles on the bike down by the river at an avg pace of 15.6 mph. I did do some hill work in Martin's Landing and man, my legs were dead today. It was much harder than I expected. I had planned to get off the bike and do a run but that did not happen.

And to whoever yelled out "Hey Nat!" to me on Riverside Dr--Sorry I didn't yell hey back or turn around to figure out who you were. I was trying to get my groove on and was still talking myself into the workout. Stopping probably would have ended it completely for me. Anyway, my guess is that is was Doug, Steph's husband. I think I recognized his laugh.