Four of us headed to Greenwood yesterday morning to do a brick workout...and where better to do this than at Lake Greenwood where the Festival of Flowers International Distance Triathlon and Regional Championships will take place in the coming weeks. Having already signed up, we all thought this was a great idea as it would give each of us a good vantage point to plan our event strategy. Well, it seemed like a good idea prior to departure.
Let me just say for the record, it is it is much easier to follow a route when you have volunteers and water stations and all the "amenities" involved in the actual race. Actually, all of these things aren't a MUST IF there is actually a road sign indicating the name of the road we are to turn on. We were about 4 miles from Saluda before it registered that there wasn't an "Old Brickyard Road" sign that we were going to come upon. Therefore, we missed the first turn and didn't get to do the actual cycling course. This was a bit frustrating but it was a good 24-mile (12 mile out-and-back) route so we got in the mileage before starting the run course. Note to self: Pedaling as fast as you can when trying to outrun a black lab it's german shepherd buddy makes you more tired and not necessarily more successful at meeting the goal of outrunning them.
We DID get to do the run course. I left afterwards wondering if it was a good thing or a bad thing that I know what's in store on the run in the coming weeks. Rolling hills in Greenwood State Parks...seriously! I made the route without the need to walk. The rain began to fall steadily at about mile 3 and I couldn't have been happier with this. I watched one of my buddies disappear into the horizon in front of me. I completed the run course feeling fairly successful but still questioning in my mind how I will pull out a full marathon during IMAZ. I know that's what the training ahead is for but it sure seems like a mountain ahead. :)
The lesson I took from today's brick workout is this: Doing the race course beforehand may be advantageous from the standpoint of predictability but from a mental preparation standpoint, I'm not so sure. That's yet to be determined. Right now all I can think is...Do I really have to go back and do it again? If so, can I request rain on the run again?
This week is a well-deserved recovery week and I am so stoked! I am going camping this weekend with a huge group of friends and it couldn't have come at a better time in the training program. I plan to take advantage of the week, refuel, regroup, relax and get ready for the next round of training. Is it end of May already?
Monday, May 25, 2009
Friday, May 22, 2009
"X" Marks the Spot
Every Thursday, one of the Tri Club members provides all of the tri club members with an opportunity to swim at Lake Murray with kayak support (and lots of healthy food afterwards) in our own private cove. Yesterday was the second time that my training partner and I ventured out in the 3-weeks since this year's Thursday swims resumed. We've met some awesome people at the tri club and today was no different!
One of the lessons I learned at the Lake Murray Sprint Triathlon or perhaps weaknesses that I learned about myself (I think I already knew but this swim proved it) is that I did a much better job of "spotting" when I did ballet as a child than I do while swimming in open water as an adult. I realized within the first few minutes of the swim portion of the Lake Murray Triathlon that I quickly got off course and subsequently had to work my way back over giving up time and energy that wasn't necessary. I think this also increased my frustration which is counterproductive at the start of any event. Therefore, I decided to make today's swim adventure a less in spotting. Periodically, I would stop along the way to "THE BUOY" just to see exactly where I was. I had an opportunity also to chat with Kelli, our volunteer kayaker for the day, and she gave me some really good pointers. She said that Joe, one of our fellow tri club members, knocked 13 minutes off his swim time this year simply by practicing at the lake with the tri club doing nothing but practicing spotting a target and stroking towards it. This was very promising!
I spent the next part of my practice swim going away from the dock focusing on a target and turning around spotting on the return trip. In addition to spotting, I am having to teach myself how to spot and not waste an opportunity to take a breath. I seemed to eventually get the hang of it as it became a bit more effortless. Nevertheless, I definitely will continue to practice based on some of the pointers that I was given. I haven't had a great deal of practice in open water swimming and the pool is somewhat unrealistic where this particular skill is concerned.
Also, there are some good videos online that demonstrate open water swim techniques. One suggestion that was made was only to lift your head enough so that your eyes are out of the water. Nose and mouth out of the water (majority of head out) causes your butt and lower half to sink which immediately halts forward momentum. Again, definitely things that I will continue to practice as I get closer and closer to Ironman.
One of the lessons I learned at the Lake Murray Sprint Triathlon or perhaps weaknesses that I learned about myself (I think I already knew but this swim proved it) is that I did a much better job of "spotting" when I did ballet as a child than I do while swimming in open water as an adult. I realized within the first few minutes of the swim portion of the Lake Murray Triathlon that I quickly got off course and subsequently had to work my way back over giving up time and energy that wasn't necessary. I think this also increased my frustration which is counterproductive at the start of any event. Therefore, I decided to make today's swim adventure a less in spotting. Periodically, I would stop along the way to "THE BUOY" just to see exactly where I was. I had an opportunity also to chat with Kelli, our volunteer kayaker for the day, and she gave me some really good pointers. She said that Joe, one of our fellow tri club members, knocked 13 minutes off his swim time this year simply by practicing at the lake with the tri club doing nothing but practicing spotting a target and stroking towards it. This was very promising!
I spent the next part of my practice swim going away from the dock focusing on a target and turning around spotting on the return trip. In addition to spotting, I am having to teach myself how to spot and not waste an opportunity to take a breath. I seemed to eventually get the hang of it as it became a bit more effortless. Nevertheless, I definitely will continue to practice based on some of the pointers that I was given. I haven't had a great deal of practice in open water swimming and the pool is somewhat unrealistic where this particular skill is concerned.
Also, there are some good videos online that demonstrate open water swim techniques. One suggestion that was made was only to lift your head enough so that your eyes are out of the water. Nose and mouth out of the water (majority of head out) causes your butt and lower half to sink which immediately halts forward momentum. Again, definitely things that I will continue to practice as I get closer and closer to Ironman.
Monday, May 18, 2009
Ironman in Perspective
This was sent to me by one of my IMAZ buddies...I had to post it. What an amazing way to look at it! ~ Author unknown.
Ironman in perspective
IM is not about the swim, the bike, the run nor the time. IM is about discipline, commitment, perseverance and doing three nearly impossible things on a given day that many cannot think about doing in a lifetime. IM races allow us to laugh, cry, be confident, be humble, feel great and later feel terrible all in the same race. We feel sad when we think we will not finish and later feel joyful and relieved when we do. During the race we swear that we will NEVER do this race again, shortly after the race we think we may do the very next one. This is not just a race, IM is about how we live our lives. We are committed to fitness but realize life is about balance. We know what we have to do to have in the "race of our life" but NEVER truly have the time or the energy to do everything we want to do in our preparation. Our families are deprived our attention and time during the hours of training and our friends are the beneficiaries of that commitment. We all realize that there is a balance between race achievement and our real life commitments. As an Ironman you have the unique perspective that allows you to know that for the rest of your life, you can deal with ANYTHING that comes your way. Judge yourself by the way you deal with the adversity in your life and ignore those who wish to minimize that. You never quit during your IM race and that is because of who you are.
Ironman in perspective
IM is not about the swim, the bike, the run nor the time. IM is about discipline, commitment, perseverance and doing three nearly impossible things on a given day that many cannot think about doing in a lifetime. IM races allow us to laugh, cry, be confident, be humble, feel great and later feel terrible all in the same race. We feel sad when we think we will not finish and later feel joyful and relieved when we do. During the race we swear that we will NEVER do this race again, shortly after the race we think we may do the very next one. This is not just a race, IM is about how we live our lives. We are committed to fitness but realize life is about balance. We know what we have to do to have in the "race of our life" but NEVER truly have the time or the energy to do everything we want to do in our preparation. Our families are deprived our attention and time during the hours of training and our friends are the beneficiaries of that commitment. We all realize that there is a balance between race achievement and our real life commitments. As an Ironman you have the unique perspective that allows you to know that for the rest of your life, you can deal with ANYTHING that comes your way. Judge yourself by the way you deal with the adversity in your life and ignore those who wish to minimize that. You never quit during your IM race and that is because of who you are.
Sunday, May 17, 2009
Eight at Eight Around the Lake
The weather throughout the weekend indicated that there would be an 80% chance of rain the t-storms today. At 6:15am this morning, the final text message went out and the decision was made that we'd ride and RIDE we did. Eight ladies headed out around Lake Murray for a steady 60-mile training ride (okay, 59.1 miles).
It was cool to begin with but turned into a rather warm, humid morning as we made it to the traffic circle. My goal for today was not to draft. I spent a great deal of the way solo in between what became two groups of us. I felt strong for the most part and enjoyed the route. We had a new rider, a very good sprint triathlete, and some oldies but goodies.
This week begins Week 27 of the IMAZ training plan. It's starting to sink in that we have 189 days left before the big day. The little extra planning is taking place and we're starting to plan ahead. I am very excited about the months ahead and what's in store. I am so very happy to be on this adventure with such an awesome group! Pedal forward.
It was cool to begin with but turned into a rather warm, humid morning as we made it to the traffic circle. My goal for today was not to draft. I spent a great deal of the way solo in between what became two groups of us. I felt strong for the most part and enjoyed the route. We had a new rider, a very good sprint triathlete, and some oldies but goodies.
This week begins Week 27 of the IMAZ training plan. It's starting to sink in that we have 189 days left before the big day. The little extra planning is taking place and we're starting to plan ahead. I am very excited about the months ahead and what's in store. I am so very happy to be on this adventure with such an awesome group! Pedal forward.
Thursday, May 14, 2009
Running Like the Kenyans!
Okay, so I admit, I will never run as fast as a Kenyan runs the Boston Marathon or the Cooper River Bridge Run but I have had a really good run week and had to write about it. (Note: I am also probably 4-times the size and weight of a typical Kenyan runner). nevertheless, on Sunday, we ran 6.3 miles. I probably started a little fast but was trying to pass some ladies who were walking up the big hill. Yeah, I know, they were WALKING and I was RUNNING so I was inevitably going to pass them (I better) but I still felt good running the hill and whizzing past them. Once I topped the hill, I realized that I was feeling froggy so I pushed myself as we made it to our turn-a-round point halfway across the dam. For once, I was feeling better on a run than my training partner. On the return trip, I actually ventured ahead without her. Periodically, I would check to see if she was behind me and although I could see her in the distance, I was still running ahead of her. That's a milestone for me (although she was most likely having a bad night and it never happens like that in the races! SMILE). So, Tuesday night, we ran again. Same route plus a few miles. This time we stuck together the entire distance. Both of us felt amazing and were not fatigued after the run which also shows that we're making progress and training is working to our advantage.
Next goal on the run (sometime in the future)...I gotta get rid of my iPod. Do I really? EEK!
Next goal on the run (sometime in the future)...I gotta get rid of my iPod. Do I really? EEK!
Saturday, May 9, 2009
Ride for the Reptiles
It was supposed to be a ride just like any other ride...we'd bike our 50 miles, run and be done for the day. Nothing hard, just a long ride with some great ladies. We rode for about 20 miles before encountering our first snake. What appeared to be a stick in the road turned out to be a little more lively. No big deal, right? Right. It was ONE snake. We continued on our journey and eventually encounter 2 more snakes fairly soon after number one. Snake number 2 and 3 had already met their fate however. One was floating upside down in a puddle of water at a stop sign (still got a girly scream from a few); another had died coiled up and was providing a lunchtime feast for hungry bugs in the area of Eastover.
Snake number four...the real SAMMY NO SHOULDERS...let's just say initially appeared as if he was just a long crack in the road. However, having had so many previous spottings on the route, this warranted a premature scream followed by another scream from one of my supportive and equally spooked cycling buddies. He was going to the right so we decided to go left...then he changed his mind to go left and two other cyclists behind us decided to go right. He must have thought we had him trapped because he was not happy. Pedal, pedal, pedal...Of course, no doubt he could have outrun us had that been his goal for the afternoon. HR check...still beating at 262 BPM. We were like little girls on bikes...it made us laugh but it also made us much more alert. We'd see one more snake along the way. This one too was alive but not near the adventure Sammy had provided us.
Snakes 5; cyclists 4. Seems that we were a bit outnumbered today by them. Perhaps next time we'll cycle in snake boots. Afterall, 5 snakes in 50 miles was much like going through the snake exhibit at the zoo. The only difference was we didn't stick around to determine whether they were poisonous or not. Pedal, pedal, pedal :)
Good ride today otherwise. Rides are getting tougher as the temps get hotter. Training, training, training!
Snake number four...the real SAMMY NO SHOULDERS...let's just say initially appeared as if he was just a long crack in the road. However, having had so many previous spottings on the route, this warranted a premature scream followed by another scream from one of my supportive and equally spooked cycling buddies. He was going to the right so we decided to go left...then he changed his mind to go left and two other cyclists behind us decided to go right. He must have thought we had him trapped because he was not happy. Pedal, pedal, pedal...Of course, no doubt he could have outrun us had that been his goal for the afternoon. HR check...still beating at 262 BPM. We were like little girls on bikes...it made us laugh but it also made us much more alert. We'd see one more snake along the way. This one too was alive but not near the adventure Sammy had provided us.
Snakes 5; cyclists 4. Seems that we were a bit outnumbered today by them. Perhaps next time we'll cycle in snake boots. Afterall, 5 snakes in 50 miles was much like going through the snake exhibit at the zoo. The only difference was we didn't stick around to determine whether they were poisonous or not. Pedal, pedal, pedal :)
Good ride today otherwise. Rides are getting tougher as the temps get hotter. Training, training, training!
Sunday, May 3, 2009
Report from Race #3 - Lake Murray Sprint Triathlon
If the event had gone anything like the packet pickup, it wouldn't have been a great event. Thankfully all the kinks must have gotten worked out at Salsarita's and once the packet was in hand, off I went to conquer Lake Murray. Staying at the lake this weekend where the event was held definitely was a bonus. Good friends and good fun made the whole weekend a really cool time!
My plan for the swim this morning was not to swim with anyone that I knew, so I got as far away from people as I could. I realized this to be even truer as I found myself swimming off-course in my own little section of the cove with another participant. Thankfully a kayaker was there to set me straight. Overall, I felt good about the swim. My time wasn't an Olympic record but for me, but I felt like I improved from the previous open water swim. Today was just my third open water triathlon and Lake Murray always delivers some type of wind and current. Open water swimming seems to get better the more I do it but I must work on spotting in the coming weeks. I hammered the bike. Felt really strong! I had a smooth bike-to-run transition. I can't really elaborate too much here other than to say that I didn't feel a need to walk. I remained steady and actually had a good run averaging 9-minute miles.
My stats were as follows: 64/106 on the swim, 21/106 on the bike, 64/106 on the run and 45th overall out of all women competitors. I finished 9th out of 17 in my age group. 750m swim18:12, 16 miles bike 48:19 and 5k 28:46. Overall time...1:36:23 (my training partner 1:37:49).
Interestingly enough, I didn't bring home a prize this event but this was my best event. Today, I won the "mental race"!
My plan for the swim this morning was not to swim with anyone that I knew, so I got as far away from people as I could. I realized this to be even truer as I found myself swimming off-course in my own little section of the cove with another participant. Thankfully a kayaker was there to set me straight. Overall, I felt good about the swim. My time wasn't an Olympic record but for me, but I felt like I improved from the previous open water swim. Today was just my third open water triathlon and Lake Murray always delivers some type of wind and current. Open water swimming seems to get better the more I do it but I must work on spotting in the coming weeks. I hammered the bike. Felt really strong! I had a smooth bike-to-run transition. I can't really elaborate too much here other than to say that I didn't feel a need to walk. I remained steady and actually had a good run averaging 9-minute miles.
My stats were as follows: 64/106 on the swim, 21/106 on the bike, 64/106 on the run and 45th overall out of all women competitors. I finished 9th out of 17 in my age group. 750m swim18:12, 16 miles bike 48:19 and 5k 28:46. Overall time...1:36:23 (my training partner 1:37:49).
Interestingly enough, I didn't bring home a prize this event but this was my best event. Today, I won the "mental race"!
Saturday, May 2, 2009
The Fort and Pre-Race Thoughts for Lake Murray
I just returned from a phenomenal 25-mile bike out at Fort Jackson and the Lake Katherine area this morning. Typically, I dread riding the fort and today was no different. There were four of us and the weather was perfect. Cloudy and overcast and maybe a little humid, but nothing unbearable. During the ride, we "chicked" a guy who undoubtedly had not planned to ride THAT hard this morning to catch us after we'd passed him at one point on the route. He eventually came panting past us...it was rather funny. I was exceptionally pleased with the ride today and my performance. Huge confidence booster going into the triathlon tomorrow.
Tomorrow is the Lake Murray Sprint Triathlon. It seems that everyone around the Columbia area does THIS race. I am a little nervous but that's typical for me. I am hoping that the wind isn't out of control like it was last year when I was a spectator. The swimmers took a beating in the lake and I want/ed no part of that. There is presently a 30-40% chance of thunderstorms. Not a good forecast for an open water swim. Anyway, my goals for the race tomorrow are to be steady, consistent and have a better "mental" race than I did last weekend. After this weekend, no more events on the calendar until Festival of Flowers Olympic distance in the beginning of June. Lots of training but no competition so that will be a nice break. There are 17 in my age group as of online registration close.
I am off to pick up packets and stay with friends at the lake where the event is being held. Race report to follow tomorrow...
Tomorrow is the Lake Murray Sprint Triathlon. It seems that everyone around the Columbia area does THIS race. I am a little nervous but that's typical for me. I am hoping that the wind isn't out of control like it was last year when I was a spectator. The swimmers took a beating in the lake and I want/ed no part of that. There is presently a 30-40% chance of thunderstorms. Not a good forecast for an open water swim. Anyway, my goals for the race tomorrow are to be steady, consistent and have a better "mental" race than I did last weekend. After this weekend, no more events on the calendar until Festival of Flowers Olympic distance in the beginning of June. Lots of training but no competition so that will be a nice break. There are 17 in my age group as of online registration close.
I am off to pick up packets and stay with friends at the lake where the event is being held. Race report to follow tomorrow...
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