Friday, May 31, 2013

May 2013 - Training Totals

As predicted, May was a big month.  Huge.  I had a really good race in St George and then I've been getting my butt kicked (in a good way) the entire time since.  This is an all-time monthly high for swimming and cycling.  And the cycling mileage would be even higher if I didn't have 3 super hilly bike rides with lower-than-normal paces.  The run is a tad low, but I'm 99% sure that is because we're trying to keep my heel healed.  I've had some mystery pains in that area lately, but I'm thinking that its just phantom "happy anniversary" pains rather than something real.  I've got a few other aches and pains, but they're all manageable.  My right foot is doing better (80%, maybe more) and my right adductor is still a bit tweaky, but if I tape it up before a ride or run, it doesn't get any worse.  I will take "not worse" for now, knowing that things will heal up during taper.

Goals for June is to finish off my final build strong and to taper well.  Rest and get healed.  Don't be a hero and do anything crazy or unusual.  And to not get hurt.

3 weeks to go.....

May's totals:
Swim: 16h 09m 51s - 48144.06 Yd
Bike: 38h 27m 16s - 545.74 Mi
Run: 12h 41m 39s - 67.12 Mi

April's totals:

Swim: 14h 17m - 40112.43 Yd
Bike: 31h 06m 38s - 416.64 Mi (really more like 447 miles if you include the spin class distance)
Run: 13h 59m 27s - 74.46 Mi
Spinning Class: 2h 35m

Tuesday, May 28, 2013

Apparently I get 2 peak weeks

My coach (whom I love, really) doesn't seem to have a routine for me.  This is at times confusing/challenging and but it's also good. 

Last time around (with a different coach), I had a pretty set pattern.  Mondays off, 2 weeks heavy, 1 week recovery.  Wednesday was always a track workout, Tuesday was always a brick.

With Michelle, I have yet to find a true pattern.  I don't have a set recovery day.  I don't have a set build/recovery phase.  I don't seem to have days where I consistantly do X workout, except for my Fridays off where it is swimbikerun day, typically involving a 3+ hour ride up Deer Creek and High Grade.  Honestly, those Fridays are the only predictable part of my training.

Weirdly enough, I'm ok with it.  I just put my head down and get work done.  I don't really think about things, I just "do".  And generally, I've been doing really well.

I knew I'd have at least one 20-hour week, somewhere about 4 weeks out from CDA.  I didn't know that I'd have 2 consecutive 20 hour weeks and zero rest days.

My week last week was a 20 hour week, where 15 of those hours were on Fri-Sat-Sun.  I was promised a recovery day on Monday (Memorial Day).  I just had to survive Fri-Sat-Sun and I could get a day on the couch Monday.

Friday was hard but do-able.  I had a 3700 m swim with my swim team in the morning.  Then I headed over to Chatfield for trip up Deer Creek and High Grade on my bike.  I made it up - it wasn't pretty.  I had a headwind for pretty much the entire climb (1 hr 40 min) and it was hot.  I was supposed to do additional climbing, but after 3 miles and a really high heart rate, I said screw it and did easy riding around the Reservoir.  And then I ran 35 min (it was hot).  Apparently I didn't drink enough on the ride, which contributed to my high heart rate on the bonus hill climb.  Still, I made it up High Grade and I felt like I'd gotten the bulk of the work done.

Saturday was a relatively easy day.  1.5 hr OWS at Chatfield and a 1 hr run.  This might be crazy, but I think I prefer pool swimming to OWS.  There's just *nothing* to focus on in a lake.  The previous week, I had 1 hour, and I was so bored I just swam the perimeter of the lake, exploring away.  My notes this week were a bit more specific (work on sighting and pace).  Boo.  I ended up doing 2 full out and backs of the lake and then a bit of a smaller bonus out and back for a total of 2.77 miles.  Ok.  The run was fine (hot) and nothing crazy.  Then I went home and drank water and Nuun for the rest of the day.

Sunday was my big 7 hour "easy" ride.  I went with a friend and we did the Carter Lake loop, with some bonus miles through Gunbarrel and Niwot.  That got me to 4:40 and 76 miles, so I did the old Boulder 70.3 loop to bring me to 7 hours total.  Around 3 hrs into the ride it got sunny and hot, then around 4 hrs I got a heat headache so I started hitting the salt pills.  Around 5 hrs my head still hurt so I had a bit more.  Finally by 5:30 into the ride my head felt better.  Nutrition felt pretty solid, I had good energy the whole time.  The final hour of riding was pretty much solid headwind, which wasn't fun but it wasn't awful either.  I just put my head down and pedalled.  My new bike is solid.  Usually, around 5 hours I have to negotiate things with myself, simply because things hurt.  My arms/shoulders would hurt from being in aero, my lower back would need a stretch, my feet would develop hot spots, and my saddle area would become sore.  I'd have to negotiate time, like "ride 15 min aero and then you can sit up and stretch for 5 min" to get me through the last few hours of the ride.  With the new bike, I didn't have to negotiate anything, I just rode along for 7 hours.  Sweet!

After the ride, I got an email from my coach, asking how I was feeling and what my plans were for Monday.  I decided to give her a call.  No suprise, she was taking away my day off and replacing it with a 1 hour easy spin on the bike, to give me more training time.

That means my last true rest day was May 15th.  Boo.

So I spun on the bike for 1 hour yesterday.  It was ok.  Suprisingly enough, I didn't feel like I rode 113 miles the day before.  (again, new bike is awesome!).

And then I got my plan last night and its just going to be another week of not thinking and just doing.  20 more hours.  And a pretty big day on Saturday (2:45 run, 1:30 bike, 1 hr OWS) and then a organized century ride on Sunday with a 40 min run at the end.

Then - finally - I get a rest day on Monday, June 3.

So, for this "training block" (18 days)I will have done approximately the following:
  • Swim 11.5 hours / 35,000 yards.
  • Bike 21.7 hours / 431 miles
  • Run 9.75 hours / 57 miles

And then I get to taper.  :)

Monday, May 20, 2013

100 Miles of Harvest Moon

After I killed myself (in a good way, really!) last weekend I was instructed to do "6 hours of easy riding (because 6 hrs on a bike isn't easy)" by my coach.  Let me tell you, my "easy" barometer is whacked.  I have no idea if "easy" means something "not hard" or if it means "ride on the flattest bike trails in the city".  I have lost my sense of easy! 

I figured 6 hours = 2 loops of a local half iron course called Harvest Moon.  It wasn't the textbook definition of "easy" but it wasn't "hard" either.  In years past, it was challenging but very doable.  I emailed my coach my plan, and she said go for it.

This course is practically in Kansas with lots of exposed rollers.  It can be windy (and usually is).  But the good thing about it is that I could easily get in two loops and it wasn't far from my house.  One of my CDA training buddies (Jackie) was nice enough to join me and I roped in another friend (Dee) from my tri club to ride with us for the 2nd loop.  Hooray for no longer doing long rides by myself!

* random sidenote:  seriously, I ride with people for nearly all of my rides.  Huge contrast from my IMTX training, where nearly every ride was solo.  I am so much happier this time around.

Loop 1 was to start at 9 AM, Loop 2 at 12:15, giving us 15 min of padding for stops.  I brought half my nutrition with me, knowing we'd be back after 3 hrs to refuel.  It was slightly chilly (and I was worried about rain), so I wore my running tights and a jacket over my cycling outfit.  We took off for our 6 hour adventure.

Immediately, my friend could tell that my hill climbing has been paying off.  Normally, we'd be equal or she'd be a bit ahead of me.  This time I was ahead of her, and early on in the ride, I was doing hills in my big ring.  I was so happy riding that I completely missed our first turn.  Rather than turn around, I just decided that we would do the first loop counter-clockwise.  Hills are hills, it doesn't matter which direction you do them in. 

We're riding along, doing just fine.  Stopped once at mile 15 to adjust our layers (I took my jacket off).  More riding.  I'm going along and I hear a weird noise, look back, and my friend is now horizontal on the road.  Bad.  I flip around and she had a pretty decent wreck.  She had her spare tubes crammed in the back of her rear bottle cage. One of the tubes popped out and got jammed in her rear wheel, effectively acting like a full-stop break at 18 mph.  She was lucky - some road rash, a bit of carbon damage to her bike but not in a critical spot, and some pride.  But nothing was broken.  Lucky.  So after that fun, I sent a text to our friend Dee asking for 1st aid supplies, and we were back on the road. 

We got to our trucks at 2:40 into our ride, so I opted to ride into the park to use the bathroom (and get some extra distance) while Dee bandaged Jackie up.  I came back and my stomach was growling, so I inhaled a bunch of chews.  It was cool so I wasn't drinking much, but I wasn't exactly eating much either.  I took down ~200 calories and promised to eat every 30 min on the next loop.  I had drank ~30 oz of my 40 oz of EFS (300 calories), so I refilled that as well.  
Eastern plains.... please don't rain on me!
We left about 12:25 and decided to head back doing the "proper" clockwise loop.  That meant we were saving the big rollers for the end, but it also meant that we didn't have to do a steady climb back either.  Things were going pretty well until about an hour into the 2nd loop where my bike started making this really loud banging noise.  Over the next few hours, I figured that it is somehow related to my crank, as it would make the noise semi-regularly when my right foot was at the bottom of my pedal stroke.  It would make the noise pretty consistently for a while immediately following a quick stop, and the noise seemed to happen with hard pedalling or soft pedalling.  I dunno.  It will be looked at this week.

Smiling and happy at mile 77
We stopped at every turn, just to make sure we didn't lose Jackie.  She really worried me.  Normally she's very peppy and chatty.  During the 2nd loop, well, meek is the best way to describe her demeanor.  Or quiet determination because she was likely hurting and was channeling all of her energy into finishing the ride.  
We made the final turn and had ~15 miles of rollers.  I was curious to see where my legs were, as I was 77 miles into the ride.  Suprisingly, my legs felt good.  I didn't push it up the hills, I still spun, but my heart rate wasn't too high and my effort felt good.  My nutrition was good as well.  I didn't quite manage to eat every 30 min, but it was close enough.

We got back to our trucks, having completed the two loops, and I went back out on the main road to play catchup.  We kicked ass on the second loop, 43 miles in 2:35 (5 min faster than the 1st loop).  I decided I needed to finish up my ride to 6 hrs total and headed back out on the road with rollers.  To my suprise, I still felt *really* good and decided to push things a bit.  A few mental calculations, I realized I would be at 98.5 miles for 6 hrs and I needed to ride a tiny bit more for an even 100.

Boom.  First century ride since 2011.
100 miles, 6:06, 16.4 mph
Loop 1: 16.0 mpm
Loop 2: 16.7 mph
3922 ft climbing

This was the fastest century ride (with the most climbing) I've ever done.  I was curious to see how I'd do, since I've been doing harder/shorter rides instead of distance.  Apparently I can do distance just fine.  I even felt like I could do quite a bit more riding.  Merlin felt comfy, I didn't have any significant comfort issues.  I even forgot to bring chamois butter and had to use tri slide, but my saddle area was just fine.  I also got new cycling shoes (and hey, I went up a 1/2 size) and my feet felt GREAT all day.  Now if I can get that clanking noise worked out, life will be good :)

Monday, May 13, 2013

Head down for hard work ahead

Since St George went so splendidly, I am SUPER motivated to get to work for IMCDA.  I mean, if I can have a race experience where I finished the bike feeling really good and minimally tired - and pass people on the hills - then I am more than happy to work really hard in my last month leading up to CDA. 

I mean, I only have a month left, and I intend to make it count.  It will hurt, but I'd rather hurt now than during the race.

With my focused motivation, I decided to climb hills this weekend.  Big ones.

Friday - Deer Creek Canyon and Highgrade - 12.5 miles to the top and ~3100 ft elevation gain.
First time to the tippy top on Merlin

Photograpic evidence that we made it to top.  Also: snow.  :/

Saturday wasn't too bad - just a 3700 m swim and an hour run.  Then I planted flowers and veggies with my remaining free time.  I figured if I didn't get it done that afternoon, it wouldn't get done until July.

Sunday was going to be an interesting test.  I had a friend in Boulder who needed to ride some big hills for her Ride the Rockies prep.  After some hand-wringing and talking it over with a few friends, I decided that I could do the big hill climb.  I had 5.5 hrs and we decided we'd ride the classic route of Lefthand Canyon to Ward to Peak to Peak to Lyons.  Two years ago, the 8 miles to Jamestown nearly killed me.  But that was on Buzz (*sniff*  also: 11:23 cassette) and I hadn't done any real hill training.  I was curious to see how it compared to Deer Creek and if I'd see improvement. 

Tour of Boulder Foothills.  4000+ ft of climbing in ~16 miles.  And I was the only one on a TT bike
We rode from her house, did a warmup of about an hour before we got to Lefthand Canyon and we got to work.  I was very happy (and relieved) to discover that Lefthand wasn't that bad.  I could even talk while I rode along.  The whole way up was actually pretty good, until we got to the last little kicker into Ward, where that last mile became ridiculously steep.  People that I passed on the lower part of the canyon were now passing me.  Mainly because I was walking.  My lungs are still angry with me and my legs were tired from Friday's adventure.  I had to stop and catch my breath on the lower part of the big hill and I just could not get back on my bike safely.  So I walked quite a bit of that last section.  And I really didn't care, either.

I got to Ward and I was pretty cranky.  My friend (and her friends) urged me to eat something. Oh yeah.  2:45 of riding and I had maybe 300 calories.  Duh.  Part of the problem was that I forgot my 40 oz sippy bottle (or Speedfill) so I had to rely on my rear cages for hydration/nutrition.  And with harder efforts (climbing) I tend to not eat very much because my stomach tends to revolt at higher efforts.  That meant low calorie consumption for me.  I was sitting at the picnic table in Ward (the place with the cookies) seriously hating life.  I had some Honey Stinger cherry cola chews (pretty good, more cherry than cola) that had some caffiene.  More urgings to get some calories and I pouted b/c my flask of Liquid Shot was allllll the way on the other side of the building on my bike.  Then I remembered my backup flask and chugged that.  Pretty soon, I perked up and was much happier.

Lesson learned.  And apparently its a lesson I keep learning, especially in this area of Boulder. 

The rest of the ride was uneventful.  We rode downhill through Raymond and St Vrain Canyon.  That canyon is so pretty but it really isn't safe to take pictures while you're flying down at 30+ mph and I never feel like stopping either.  We stopped in Lyons for some snacks and water and then we wrapped up our ride.  My legs were hating me in Ward but after nearly 1 hour descending, they were back and ready to pedal.  I was able to hold 90+ rpm on flats, mild hills, false flats for nearly 1.5 hours after we hit Lyons.

So, between the two days, I had ridden 115 miles and climbed 8,100+ feet.  I boosted my confidence a bit and I was also humbled a bit.  A good mix, I suppose.  And as my coach said, this weekend was a good deposit in the Ironman Bank.  :)

Funny enough, my notes for next weekend's big ride is "6 hours easy (6 hours on a bike is NOT easy)".  But I need to figure out what exactly "easy" means.  Does it mean flat or does it mean "do not climb a mountain".  Funny, the Erin from 2 years ago would have never thought 90 miles of easy would involve hills.

Wednesday, May 08, 2013

Ironman St George 70.3 Race Report

aka - that wasn't nearly as scary as I thought it would be.  And it was FUN.

(and good grief this is a long one.  Its like I haven't raced in 2 years or something!)

So, we left Denver at 6 AM on Thursday for what should have been a 9.5 hour drive at 6 AM on roads that looked like this:
Taken in Silverthorne, wishing we had skis instead of bikes.  Will winter ever end?
Let me just say that this was the slowest road trip ever.  From having to deal with crappy ice-covered roads until Vail Pass (seriously, WTF CDOT?  Do you put the plows away after May 1st?) and having three very hydrated triathletes in the car who needed to stop and pee every two hours, we were s.l.o.w.  slow.  I will also say that this was a gorgeous drive, so it wasn't all that bad.  But it was nearly 11 hrs of slow.  Damn.

We rolled into St G at 5 PM and decided to head straight to race check-in and get our stuff.  We happened upon the pro introductions. This race was the US Pro Championships and most of the big names were out there.  We literally walked right past Crowie and the Wurtles and Leanda Cave and countless other pros.  Way cool.

Pretty much all of the pros said the course was "brutal".  Awesome! :/
And on the way out, I managed to get this photo of me and my new boyfriend.  I am certain that he got 3rd overall because of this moment.  Or maybe I PR'd the swim because he touched me? 

Me and Andy Potts!
I rented a condo for myself and 4 other Denver-based triathletes and it worked out great.  Plenty of room for our bikes and gear, a decent kitchen and a huge countertop, and a patio with a grill.  Perfect!

Thurs night, one of my condo-mates was invited to a Training Peaks - WTC VIP party and she asked me to be her plus one.  I think the event was more fun for her than it was for me, as she got to meet some of her Newton teammates face to face for the first time.  I didn't really know anyone and just talked to random people and ate free food.  I did get to meet Fireman Rob, who really isn't all that big in person, and who was also super nice.  I also got to meet some guy from Sugarland (Thad Beaty), which other people were really impressed with, but I had no idea who he was.  To me, he was just some guy that people were fawning over.  To his credit, he seemed really nice and down to earth.  I also got to talk to Crowie, but I didn't get a photo.  Considering I got a photo with him last summer, I'm ok with that.  Also: they were serving the largest and most amazing shrimp ever.  Maybe that's why I didn't talk to too many people, I smelled of an 11 hr car ride and was stuffing myself with shrimp.  It was a late night - we didn't leave until 10:15 and I got to bed at 11 PM.  Pre-race prep fail.

The day before the race is always crazy busy with so many things to do.  I tried to plan it so we had some time mid-day to sit and chill.  We did ok with this and I didn't feel like I spent too much time on my feet.

My coach and her best friend had a "team" breakfast at 8:30, so myself and 2 condo-mates headed over to meet the crew.  I had a tasty omlette with potatoes.  Mmmmm

Then it was back to the Race Expo to pick up a friend's bike.  And then a trip to the grocery store for lunch/dinner supplies.  And then back to the condo.  By that point it was already 11 AM.  Damn, that took a while.

Ryan and I took a quick 30 min spin on our bikes to make sure everything survived the road trip.  And then he had a quick run while I tried out these things:

I know they are expensive and should have loved them, but they were weird.  It felt like a boa constrictor was eating my legs.  And they squished the hell out of my right foot and now (5 days later) my metatarsals hurt.  They felt fine during the race and right after, but they're a tiny bit achy.  And that makes me cranky.

Around 2 PM we loaded up and went to Sand Hollow Reservoir to drop off our bikes and to get a swim in.  Bike drop off was pretty simple.  Just rack your bike, let some air out of the tires so they don't pop in the heat and then wish your bike a good sleep.

Then we headed over to the lake to get in a 15 min swim.  I haven't done an open water wetsuit swim in 2 years.  The water was ~60 degrees and clear.  And beautiful.  Seriously.  We swam out to this baby rock and climbed onto it then dove back in and swam back to shore.
Who actually looks good in these things?
After that, we were running short on time and booked it back to town for the 4 PM athlete meeting.  We got there at 4:15 and missed the meeting.  Oh well.  We hung out and got some free stuff and then went off to drive the bike and run course.  My coach had already driven the run course and said it was "no joke".  Yay (?).

We drove the run course first because it started from the race expo. Hills and lots of them.  At mile ~2, you go up this 8% grade for ~1/3 of a mile.  Driving up that thing, I was just laughing hilariously.  People expect me to run up that?  HA!  So yeah, my expectations of doing much running were set pretty low.

We didn't drive the full bike course, just the part from where it crosses over the highway and into Snow Canyon.  The canyon was the big climb, so we felt if we saw that, we'd have a good idea of what we were up against.  Again, I have to say, this is the most beautiful course.  Wow.

petrified sand dunes in Snow Canyon State Park
We drove through and looked it over.  Ryan and I both agreed that it wasn't easy but it was definitely do-able.  Actually, the canyon profile looked similar to Palmer Lake with stair-stepping uphills.  There was a steep part at the top, but in all honesty, it didn't look any steeper than the steep bit in Palmer Lake and maybe twice as long.  For once, I was looking at a hard bike course and I wasn't petrified.
blurry, but you get the idea.  See that flat green-ish bit up on the right?  We were riding our bikes to the top of that.
After that, we went back to the condo and made dinner and got all of our race crap put together.  I was a dummy and didn't think to make sure I had enough Liquid Shot for the race.  I barely had enough.  :shakes head: 

Race Day!
I planned on waking up at 4 AM (ugh) but my condo-mates were up earlier so I got up at 3:45 (double ugh).  We had to check our run gear in at T2 and then hop a bus to Sand Hollow by 5:30, so that made everything much earlier than normal.  We got a sweet parking spot a block away from the finish pavilion, dropped our run gear, and hopped on the bus.  Which was free.  (I'm looking right at you Boise, charging racers $8 to ride the bus to the swim start).

We got to Transition and I was feeling ok.  Not really nervous or anxious, just neutral and ready to get the show on the road.  I immediately got in line to air up my tires - it was ridiculously long and took probably 15 minutes.  Then I got to work getting everything set up just so, talking to my rack-mates, and talking to some other friends.  With 15 min left before transition closing I hit the port-o-can line.  They had a bazillion out there and each line was only 4 people deep, which meant very little waiting.  They closed transition down and I somehow found my club-mates and we all hung out.  I was in an earlier wave with Daria, and we were the first ones of our group to swim.

Random sidenote: it was so awesome to race with friends.  We had 7 people from my club and I knew probably 5 more other racers.  I saw friends (mostly passing me) the whole race, which was great.

Daria and I made our way down to the swim start.  I had taken a hit of my inhaler and some Liquid Shot with Pre-Race and was READY to roll.

They had a deep water start, which meant you swam out a few hundred (?) yards and hung out at the start buoys.  Everyone in my wave was super cool, no jostling or aggression.  I was maybe 2 rows back, which is unusual because I like being in the front normally. The horn went off and away we went.  Nearly immediately I found some good feet and did my best to stay with them.  The water was so clear that it was really easy to just follow bubbles.  I managed to hang onto those feet for the first leg of the swim.  We rounded the buoy and I lost the feet.  I just focused on swimming close to the buoys and staying stretched out and relaxed.  The back stretch seemed to take forever, so I'd play games.  Switch to breathing on my left, take ~10 fast strokes and then cruise for a bit, switch to my right and repeat.  It seemed to make things move a bit faster. I was moving through earlier waves and encountered quite a few people swimming backstroke.  Ugh.  I made the final turn buoy and almost immediately found feet and focused on just following them.  This was the first time in a race that I did a good job in finding feet.  I looked at their kick and decided that given their pace and form, they should be decent swimmers and hoped that they were swimming straight.  I think I looked up maybe once that whole way back.  About half way through the final stretch of the swim the fast guys started coming through on the left side, hugging the buoys.  It reminded me of the water pipeline with the sea turtles in Finding Nemo.  I put myself as close as I could to them and tried to stay with them.  I got dropped a bunch but I think the net effect was helpful.  I just channeled my Inner Dory and just kept swimming.  I swam until my hands touched and stood up and went up the boat ramp into transition.

I felt that my pace was pretty comfortable.  I wasn't working super hard but I wasn't exactly cruising.  This felt like my IM pace.  I think.

I saw 0:44 on the clock and I had to idea what that meant for swim time.  It felt solid but it also felt like a 40 min swim.  I tried to do the math on the bike but my brain just wouldn't compute.

Swim time: 36:52
Swim Pace: 1:53
Swim Rank: 18/118 AG, 656/2685 OA

Holy shit, a swim PR by ~3.5 minutes.  And this was the first time I was in the top 10% in my age group for a 70.3 distance race.  I guess I need to find feet and keep my head down more often.  My coach commented to me about my swim times and how I should be getting better times.  This time, my time reflected my ability.  Go me!

Something about not having raced in a wetsuit for 2 years made for a really crappy time getting my wetsuit off.  I couldn't find the zipper cord.  And then I got it unzipped but I couldn't get the damn thing off my upper body.  I actually had to have a stripper peel the whole thing off me from shoulder to feet.  I don't know if my hands were cold or if I was out of practice, but I know I can do better.
not a swamp-monster photo but it still isn't flattering.
I got to my bike and was happy to see there was only 1 bike missing from the rack.  It felt like I was taking my time, putting on gloves and my helmet, making sure I got nutrition in my pockets.  La la la, I'm racing but taking forever.

T1 time: 3:19

A near-2 min PR for my 70.3 distance T1.  I guess I wasn't that slow after all.
I got on the bike and started rolling along.  Here was my plan:
  • Spin up the hills to save legs for Snow Canyon and the run.
  • Push the downhills
  • Medium pace (145 HR and cadence of 85-90) for the flats or shallow hills.
  • Nutrition: on bike - 40 oz of EFS (400 cal), 1.5 bottles of Liquid Shot (600 cals), 2 packs of Honey Stinger Chews (400 cals), 1 SunRype Fruit Source Bar (120 cals), and some salt stick pills.  Idea was to drink EFS for the first hour or two and dilute it with water at each aid station so it was mostly water by the time I hit the mile 40 aid station.  Supplement with Liquid Shot for add'l calories and take in chews as I felt I needed to.  After Snow Canyon, start gobbling up calories for the long 10 mile downhill to allow time to digest prior to the run.
My stomach felt a little iffy right off the bike, probably because I had swallowed some lake water.  I gave it 5 minutes before drinking and it felt much better.  The air temp was fairly cold and I had my DeSoto Cool wings on (I wore them under my wetsuit) and I was actually pretty damn cold.  Those sleeves work. 

At about 4 miles in, there was a nasty little climb.  Not cool.  I must have pushed it a bit too hard going up because my right adductor decided to get cranky on me.  (This used to happen on hilly or hard effort 2-3 years ago.  It hasn't happened in over a year.  I was not a happy camper that it decided to act up).  It was also on this hill that Daria passed me on her sweet new Specialized Shiv.

Things weren't that exciting.  We were on chipseal for a good long time and I felt slow.  I didn't know if I had a flat tire or a brake rub or what.  But it felt SLOW compared to what I was used to doing.  In talking to others after the race, I think my legs were just cold from the swim and it took a while to get them warm and moving.

somehow, I managed to have my helmet on straight in all of my photos this time!
The bike was pretty uneventful.  I rode, I talked to people as I passed them up the hills, I enjoyed the scenery, I took in calories per my plan.  I hit the harder calories (chews and Liquid Shot) when I felt like I had some good downhills ahead of me.  This didn't work all that well because I didn't really know the early part of course and somehow managed to have some climbs with a belly full of chews.  It was only slightly uncomfortable and really not that big of a deal. 

Ryan passed me right around mile 35, most everyone else passed me much earlier.  It was also at mile 35 that I decided to really get in some calories to prep for Snow Canyon.  I jammed my front Liquid Shot into the velcro holder thingy too well earlier on and it was now stuck.  That meant I got to practice reaching around to my rear cage and getting my back-up container and then putting it back in.  I'm actually glad I had the back-up and it was a good thing to identify for CDA.

Merlin likes to fly
At mile 40 I stopped to pee, get my front Liquid Shot unstuck, stretch my adductor, re-filled my 40-oz bottle (it was 75% water at that point), took a few hits of my inhaler (preventative) and soaked my sleeves with water.  I also made the aid station workers admire the sparkly clear coat on my bike.  Because I'm a dork.

Then was the test - Snow Canyon.  Which was actually my favorite part of the course.  For starters, it is BEAUTIFUL.  The canyon was ~4 miles long and had ~800 feet of climbing.  Merlin (my new Alchemy bike, in its triathlon debut) felt super light and nimble.  I just rode up the canyon, giving myself gentle pep talks on the steeper parts.  The stair stepping helped, because it gave me a chance to spin my legs out a bit on the flatter bits.  The other cool thing about this part of the course if that you can see the road all the way through the canyon, with cyclists winding their way to the top.  It was a bit intimidating but also really cool.

This part of the ride was going to hurt but at least the scenery was beautiful
I wasn't quite to the hard part and there were people having issues.  Having to stand and pedal or worse, having to get off and walk.  I was concerned about the really steep push at the top but I just told myself to try it.  Just try it and see what happens.  My HR was in the 170's but I told myself to hold on and keep moving forward.  In my head, I kept thinking about the Boulder Epic Century ride from last September and how that, right now, Snow Canyon was not the hardest thing I had ever done.  I just kept focused and pedaled my way up the hill.  And I actually passed people.  That never happens.  It was awesome.  Merlin kicks ass. 

I got to the top of the canyon and got ready for some fun.  I had conquered the hard part of the race and felt awesome.  I was having fun and was riding along with a huge grin on my face.  So happy.

Per my plan, I got to work stuffing my face with calories.  I also decided to take 2 salt pills, as a preventative measure for the run.  I'm happy I did the pills first, because when  I took out my 2nd bag of chews from my bento box, I lost my container of pills.  Lame.  I got down a few handfulls of chews and a few gulps of Liquid Shot, chased that with some water and I got ready to fly.

My front brakes got gunked up with Liquid Shot from when I got my front container unstuck.  I acutally had to unscrew the lid, which resulted in some goop leaking onto the front of my bike.  I tapped the brakes for the first time and my front one make this awful squealing noise.  Tried it again, same noise.  Ok, I'm using my back brake only for the end of the ride. 

From this point on, I just focused on staying tucked and flying.  The road was smooth and had wide sweeping turns.  I took one downhill in aero at 44 mph and later hit 44 mph on my hoods.

Then we had one nasty little weird out and back (with a detour on a bike path with several 90 degree turns) and a return uphill.  I wasn't very happy with that last, tiny uphill (maybe 120 ft in a half mile), mainly because I was on cruise mode.  And also because I had a full stomach and it didn't feel that great going uphill with all those calories bouncing around.

After that bit, it was all smooth sailing to T2, where there were crowds of people cheering for us.

Bike time: 3:37:49  (6 min off my PR from Galveston... which was flat)
Bike Pace: 15.43 mph
Bike Rank: 70 /115 AG, 1584/2685 OA

Got my bike racked pretty easily, gloves/helmet off, shoes on.  Grabbed my race belt, hat, and handheld bottle and put those on as I headed out of transition.

T2 time: 3:38

So let me just say that I had ZERO expectations going into the run, given the hills and the heat.  And I also didn't really have expectations for the race as a whole, other than "survive". 

My plan was to run/walk based on HR intervals.  I set my Garmin to beep when I hit a HR of 165 (high limit) and 135 (low limit) and would run until I hit the high limit and walk until I hit the low.  For nutrition, I had 400 cals of Liquid Shot and a full scoop of Pre-Race, mixed with water.  The idea was to take a good sized sip at every aid station.  I still had on my Cool Wings and discovered that I could cram ice down the sleeves to stay cool.  Way, way awesome and I will be wearing these things for every warm race from now on.

So the run starts with you going out the chute, up a small hill, around a roundabout, and onto Diagonal which is a gradual long hill.  Right out of the chute, I came across Fireman Rob.  Since I felt like we were buddies (I talked to him for a whole 30 seconds 2 nights prior), I decided to joke around with him.  With two transitions, we had to keep all of our run gear in our red run bags.  I jogged past Rob and joked "I'm sure all that gear didn't fit into one red bag!"  That got a big laugh out of him and he commented that it took many red bags to store his fireman get-up.

So yeah, the run.  I don't think I ever hit a HR of 165.  I'd get to 158 or 160 and start to walk.  But, I think I only hit a low HR of 135 once, and that was during an aid station.  Typically I'd start running again when I saw 148 or so on the Garmin for my HR.  I just plugged along doing that run/walk up hills, chatting with people and making friends.

This was a really strange run course because so many people were walking.  The aid stations were pretty laid back, people taking their time to get things, acting like it was a buffet.  Very few people (by the time I went through) were hustling.  We were just trying to get it done.

I made the turn from Bluffs to Red Hills Blvd and I heard "Erin, is that you?"  It was the wife of the guy I was supposed to relay with in Boise last year.  I stopped, made jokes, and posed for pictures.  During a race.  (yes, I know.  :facepalm:  also see: low expectations).  Then I started to make my way up the 8% grade, running and walking per my plan.

I don't remember that first uphill being awful.  I was pretty fresh off the bike, feeling cool thanks to the ice in my sleeves, and generally happy.  I got to the top of the hill at mile 3 and I cruised the downhill parts.  When I was running, I was running around a mid- to lower- 9 minute pace.  When I was walking, I was sticking around a 15 min pace.  Pretty good.

The course took you up a big hill for almost 3 miles then you had a saddle and up to the top at 4.5 miles, then a dowhill for a bit, then through a park with rollers, then more downhill to a turn around, where you got to do the course in reverse.  Yay (?)
First time through the park, feeling good, singing to myself
I saw Michelle (my coach) on a uphill portion maybe around mile 4.  I told her I was ok and I killed the bike and wished her luck. I also saw all of my club-mates on the opposite side of the road (ahead of me) and we high fived eachother.

I'd say I was pretty happy for the first half of the race.  After my broken heel last year, I was just happy to be out there.  Anytime I didn't feel like running, I'd remind myself that last year I couldn't run, and then I'd get going.  And the ice in my sleeves were brilliant.  I wasn't hot.  I just sang a dumb little song in my head, like a kid: "I've got ice in my sleeves, I'm not hot, everyone else looks hot, this is awesome".  I'm a dork.  But at least I'm a happy dork.

After going back through the park again (mile 8?) my stomach got hungry, and I said uh-oh.  I was supposed to drink from my hand held every mile but I put too much Pre-Race in it and it tasted disgusting (bitter) so I was only taking baby-sips, if that.  I took a few bites of my SunRype Fruit Source bar (still in my tri shorts pocket from the bike) to take care of the hunger pains and started hitting the Coke at the next aid station.  The next few miles weren't pretty - the damage was done in terms of calorie deficit.  Dummy.  I got to the top of the hill, still doing my run/walk thing, but I was only running until I hit a HR of ~155 or so and I was letting my HR drop into the low 140's before I started to run again.  I forgot how to properly drink water and decided to inhale it.  I can breathe while swimming - surrounded with water - and be fine.  Apparently I can't drink while running.  So that kicked off my asthma.  Super.  And let me tell you, running downhill with an asthma attack going on sucks.

You get to the top of the last hill and say to yourself, "sweet, its 3 miles to the finish and its all downhill".  Only the race director is evil and put this mean little out and back up and down leg into the end of the run.  That part really sucked.  And there was a photographer there to document how happy we all were.  

Once I finished that point, I had about 2 miles left.  I had no idea where I was on the clock and I flipped my Garmin display to show time of day.  I saw that I had the potential to PR if I ran the whole way back.  Holy crap.  Unfortunately, due to my asthma and idiotic lack of nutrition, and also developing blisters, I just couldn't make myself run downhill those 2 miles.  Boo.  I managed to run 0.2 to 0.3 miles then walk 0.1 mile, repeat.  Until the last bit, where I'm pretty sure I ran at least the last 1/2 mile.  It helped that the crowds got denser and I could hear the finish line by that point.

I went down the hill, back around the roundabout, and I could see the finish - and it was all downhill.  Finally.

I had the chute pretty much to myself, which was really fun.  In the past, I was so focused, I just zoomed down the chute, not really taking things in.  This time, I was still running, but I was also high fiving kids and absorbing the atmosphere.
I heard them say my name and my town.  Then I crossed the finish line.  And then I was done.  Awesome.

If you look closely, you can see the ice that's still in my sleeves :)

Run Time: 2:45:29  (5 min faster than my worst 70.3 run split, only 8 min slower than my best)
Run Pace: 12:37 min/mile
Run Rank: 78/115 AG, 1639/2685 OA

Overall Time: 7:06:52, 78th in my AG.  This was 8 min slower than my PR (Galveston) and my highest placement to date.

Closing Thoughts
My race experience in St George was beyond expectations and fantastic.  It was one of those truly perfect days.  The entire town is genuinely proud to host this race - they're so friendly and helpful.  The couse is BEAUTIFUL.  It is hard, but not impossible.  I'm so glad I followed our tri-club head lemming and took the leap.  Other races wouldn't have been as hard and I certainly would have had a huge PR, but I wouldn't have learned anything either.

This race was a huge confidence boost for IMCDA.  I know that my training is solid, based on my bike performance.  This makes me really excited to put my head down and get to work for the final stretch to CDA.

Wednesday, May 01, 2013

April 2013 - Training Totals

Pretty decent build month with progress on all swim/bike/run fronts.

Of note, I climbed Deer Creek Canyon 3 times this month.  And I had a hilly 10 mile run with 1,000 ft of elevation gain.  Maybe I should start to track vertical feet in addition to horizontal miles?

Overall, things feel pretty good.  Training feels solid.  I don't feel like I'm doing enough though.  I suspect that May is going to be tough, with all my big work happening then.

April's totals:

Bike: 31h 06m 38s - 416.64 Mi (really more like 447 miles if you include the spin class distance)

Run: 13h 59m 27s - 74.46 Mi

Swim: 14h 17m - 40112.43 Yd

Spinning Class: 2h 35m

March's totals:

Bike: 29h 13m 20s - 361.32 Mi

Run: 9h 37m 53s - 47.55 Mi

Swim: 13h 05m - 37510.94 Yd

Skiing: 5h 00m