CONGRATULATIONS AKSOY

HELLLOOOO Bloggers!

You can guess by the title of this blog entry that yes, Aksoy beat me in the first triathlon of the season.  He beat me by approximately 11 minutes.  Congratulations Aksoy – job well done.

I still kicked your ass on the swim!!

So let’s talk about the race shall we?  Overall this was a VERY GOOD race for me.   I am quite proud of my planning and execution of the plan.  The morning started at 4:15 am with the first leg of my race – pre-race fueling.  I think finally I nailed this.  I ate a bagel with peanut butter at the house and sipped my HEED electrolyte drink with it.  Prior to leaving, I had my first gel of the day.  As I drove down to the race, this time, I had coffee.  I figured in the time it took me to get to the race, the coffee would kick in and force other digestive processes to kick in and they did.  As I set up my bike and stuff in transition, I continued to drink my HEED.



My Race Mantra: Run a Complete Race

The swim

The swim was a ‘wave start’, meaning that me and a bunch of other women 40 and over would start together.  Each wave started 5 minutes after the other.  We were the last wave to go.  Before the swim start, I downed another gel packet.   I realized after the masses left that the entry was a timing matt, meaning that once I stepped on it, my timing chip would start, so I quickly made the decision not to join the mad dash into the water.  Instead I waited until most got in and walked into the water – no energy lost.  I stayed on the left of my pack and what I saw next was awesome.  Slow and steady I set out.  I could see as I took breaths that I was passing my pack quite easily.  By the 3^rd bouy I had caught up to the racers in the group before us.  I exited the water in 10:04 which was pretty much on target to my plan.  Yeah!!!

Ay yay yah…the transition from swim exit to the bikes had to be .5 to .6 of a mile on gravelly road – can you say OUCH!?!?

The Bike

The bike leg was well executed.  With my computer displaying my HR, I set a goal of maintaining 152 BPM.  There was about a 10 mph wind, so when I got hit with it, instead of wasting energy, I dropped a gear – knowing I’d make it up on the return trip.  All through the bike I would read the message I wrote on my arm and on my hand.  My arm said, “Run complete race” and my hand said “Breathe”.  This helped me mentally stay focused on energy conservation and fuel consumption.  Bike leg according to my garmin:  31:23

The Run

God did this suck!  The course was a series of left and right turns that were not marked well.  Quite frustrating.  The first mile my legs were dead.  I started to get a groove on the 2^nd mile.  The 3^rd mile I was looking at my arm quite a bit.  I had the joy of having my friends daughter cheering me on and telling me to “Read your arm!”.  She doesn’t realize how much that helped!  I was very pleased with my run overall as I managed to actually run the whole course.  My previous 2 races I walked more than I ran.  My splits were acceptable for me:  10:14, 10:22, 10:24.

My takeaways

I’m very proud of my race.  It legitimized my efforts that I can do this if I train and prepare.  I’m proud I did it without a coach (go team ME!).  I need to do more distance after the high intensity bike rides to get my legs in better shape.  At least I need to do this for the short triathlons.  It’ll be different when I train for the ½ ironman in the fall.

The reward

My friend and I have a tradition, do well in a race or do something of merit: Red Velvet Cupcake!!

YUM!!

Let's all raise a cupcake to whatever we are proud of!  Next race: I'll tell you next post, but I'm registering tomorrow!

Progress Update!

Hello Bloggers!  Sorry, I’ve been away from you, life got in the way.  Training has been going very well and I’ve even done a race so let’s get you all updated! 

I am now into a new block of training that applies more intensity to my workouts in preparation for my short triathlons I have planned for Spring and early Summer.    Let’s break the progress down to the disciplines:

Swim

Very pleased with my progress here.  I am now swimming 1200 yards (just under ¾ of a mile) non-stop.  I’m taking it at as easy pace: approximately 2:00 per 100 yards.  My mindset for the ‘long swims’ is to treat it like a ‘long run’, nice and easy and save the speed work for the speed work days.   Swimming now two times a week, 1 workout for speed, 1 for distance. 

Bike

Honestly: so so progress here.  The weather has not been great the last couple times I’ve needed to go riding and I’ve caved to the bad weather.  It’s just not worth the risk of falling off the bike and getting hurt.  I am seeing incremental gains though. 

Run

Most improved here!  Yesterday I ran my first 5k for the season and knocked almost 2.5 minutes of my PR – YAY! I just missed hitting my goal of breaking 30 minutes on my 5k, by 8 seconds, so I know the next 5k I’m there. 

I’m also doing much more running off the bike.  In reviewing my training from last season, I don’t feel I did enough distance off the bike.  I’m trying to train to get up to the 10k (6.2 miles) I need for the Olympic triathlon distance.   The longest I’ve gone is 4.5 miles (but only once).   My longest run to date is just under 9 miles:  7 miles feels really good on my legs now. 

Diet 

Let’s just skip this and report next time shall we?  Seriously, I need to work on this.  I watched an interview with Lance Armstrong the other day after he crushed his first half ironman and he said that he needed to lose more weight to be more effective on his run – SERIOUSLY?  LANCE…YOU HAVE LIKE 3% BODY FAT. 

Now I feel obese. Seriously, I've read 3 books now and they all say, "leaner is faster" - I really need to make a conscious effort here - just 10 pounds...that's all...

Spending

Happy to report willpower is very strong!  I am buying only true necessities; supplements, gels, running shoes (when needed and no I haven’t bought the pretty shoe…yet).  I have passed up on several impulse purchases – not easy.

Looking ahead:

• We are 5 weeks until the “BEAT AKSOY” race.  I hear he’s kicking my ass on the bike, but hasn’t done a whole lot of swimming and running.  Hmm…
• I have a 2^nd sprint triathlon in my sights and will tell you about in about a month. 
• I know I had a goal of doing an Olympic distance by May, but I think I may need to push that off for a bit.  I don’t think I’m ready.   I have found one in late June that is my new target for Olympic.
• Half Ironman!  I am going to pull the trigger and register for a half ironman for late October!  Details coming soon!

It’s just as important as brushing your teeth every day

Hi Everyone! 

I thought today I would speak to you about a topic I hold near and dear to my heart:  the need to stretch.  Stretching (and foam rolling) has become a major element of my triathlon training right now.  As I’ve mentioned in previous posts, I am plagued with ITBS or (Iliotibial band syndrome).  I have found regular stretching and foam rolling to be critical for keeping my ITBS in check. 

In simplest terms, it hurts like hell when it flares up and more importantly, sidelines you from as little as 1 week to several months depending on how bad it is.    In my situation, I got it bad 2 years ago and could not run for over a year.  It wasn’t until I went to a new doctor and subsequent physical therapy, that I took control over my ITBS issue. 

So why do I bring this up now?  Well, several of my coworkers ran a ½ marathon over the weekend and at least 2 now have displayed symptoms of ITBS. 

Here’s my home remedy for ITBS:

1. get checked by a real doctor to verify it is ITBS and nothing more serious,
2. buy a foam roller
3. make stretching a regular activity and don’t skimp on it either.

Five nights a week, I spend 20 GOOD minutes on the floor (after walking for a few minutes to get loose), stretching my legs in every sort of way.  I make sure I hit every major muscle group in my legs – obviously hitting the hips, glutes and thighs for the IT Band.  Then it’s onto my foam roller and my grid for my deep tissue massage.   It’s now become part of my pre-bedtime ritual:  wash my face, brush my teeth, stretch, foam roll.

Do I always feel like doing it?  No!  But it only takes the memory of not being able to run (let alone anything else) for several days (weeks, months), to get my butt on the floor and stretch.   Come on, it’s easy and you can do it while watching TV.  I get the added bonus some nights of getting kisses from my pugs while I’m stretching.   If I could only teach them to put their front paws on my back and press down with gentle pressure – yeah right!

How about everyone out there?  Any big stretchers?  Any great stretches to share?

OOH…OOOH, I’VE GOT A CRUSH ON YOU!

Asics Gel Noosa Tri 7

Hello Pretty Girl.  I have such a crush on you.  Just look at you, all pink, blue and green.  The fact that you have been designed specifically for Triathletes is just icing on the cake.  Fate says we should be together.  Unfortunately, logic has other plans.  But just look at you; I have so many cute tops that would match you, including all my obnoxious bright ones!  Oh, what’s that?  Parts of you are meant for night running?  Stop it!  You are making me want you even more!  Oh the hardship!  Life is not fair! 

Logic says, that I’m not ready for you, that I don’t have enough miles logged yet and enough pounds lost to wear you.  Other voices (Those coming from Northern NJ) will tell me to stop spending money, but I’m approaching the end of life of my current shoes.   I’m hoping for a summer romance with you, by the time I start half ironman training.  Until then, I’m going to have to settle for your cousin – she’s cute, but she’s no you... 

I promise I’ll visit you online at least once a week…until summer...sigh...

These are a few of my favorite things...

Raindrops on roses and whiskers on kittens…

Oh, don’t get me started on Sound of Music – I can go all day!  Today I’m going to share with you my favorite things.  Oh, they are no where near as cool as Oprah’s favorite things and sorry, hate to break it to you, I won’t be yelling, “AND ALL OF YOU HAVE ONE UNDER YOUR SEAT!”, like she does.  LOL.  These items I used pretty regularly and I have found them all invaluable in my training. 

Garmin Watch

I have the 305 model, but I’m pretty convinced any and all of the watches out there are awesome.  I can program all my workouts in there and it helps keep me on track during my workouts.  Then I can use the data the watch captures during my workout to analyze and adapt next workouts (and celebrate good efforts!).    There are days when I yell at it, but they are easily forgotten.  I would now be lost without my watch.  It is definitely worth the cost. 

Rubber Bands

I try to use my rubber bands 2 times a week to work on strengthening my hips.  While I have a gym membership, I don’t have time in the mornings to do a strength training routine and the thought of going back to the gym at night is hardly entertaining.  The nice thing with my bands is the exercises I need to do take only about 15 minutes and I can do them at home while we all hang out.

Road ID

For $20, this little wristband literally could be a lifesaver.  I wear it for all my workouts.  While I hope it never happens, should I fall and be found unconscious, this wristband tells people who I am and who to contact. 

Emergen-C

OMG...this is the BOMB!  We all run ourselves down trying to get that one last workout in, these are critical on those days when you think you might be too run down and at risk of the dreaded cold!

Rollers: Foam and The Grid         

I SUFFER with ITBS (google it).  One of the best ways to treat it is to get a myofascial massage.  I’m not a “Real Housewife of Miami” and therefore cannot afford daily massage.  What I can afford are my Grid and Foam Roller.  For a couple of bucks, these two torturous devices are keys to keeping my ITBS in check (+ my rubber bands).   I just got “The Grid” and whoever invented must have transported in time from the days they used to torture people cause it’s painful – in a good way.  It REALLY digs into the muscles.  I easily ‘roll’ 5 days a week.

How about you bloggers?  Care to share some of your favorite things?

Night Moves

This post was inspired by my bike ride today.  Like most triathletes, I train in the morning; when all of you normal people are sleeping.  I’m talking early – 4:30 am.  So obviously it’s dark out.  Depending on the day of the week, or the workout, I have various routes – safety being my #1 criteria of my route selection. 

When I used to be a gym rat, I found myself always wearing cute tops, pretty colors and sometimes all black.  That wardrobe changes the minute you start training outdoors in the dark.   Now my tops are all either white or the brightest (obnoxious) yellow I can find.   See below for a sample of my shirts.

The other thing that is a must are lights.  I’ve been told that I look like a Christmas tree when I bike in the morning.  I have 6 lights on me, 2 in the front (so I can see where I’m going) and 4 red blinking ones on my back and saddle so people can see me (this on top of the obnoxiously yellow reflective shirt).  My husband says I look ridiculous, but I will gladly thank a stranger if they tell me I look ridiculous cause that means they saw me and that’s my #1 priority – BE SEEN – NOT HIT.

Which brings me to the motivation for today’s post.  My ‘weekday’ bike route is in a residential area, with  1 steady  no stop sign loop.  On a typical 90 minute ride, maybe 6 cars pass me.  Great for biking.  There is a stretch of it with no overhead lights, where I become highly dependent on my front lights, the stars and peoples porch lights. 

It’s on this stretch where I run into the idiots of the morning – the Amateurs I call them.   They insist on wearing dark clothing, no lights and walk ‘4-wide’ on the wrong side of traffic.  Countless times I see them just at the last minute: like this morning.  Which prompts me now to the following statement:

WILL YOU PEOPLE GET A CLUE FROM THE CRAZY LADY YELLING AT YOU ON THE BIKE AND WEAR SOMETHING REFLECTIVE?  FOR PETE’S SAKE A BLINKY LITE IS $10!!!!!

If I can’t see you, cars can’t see you!  If you want to exercise outdoors in the morning like the ‘big boys’, start acting like them and dress appropriately!

How about you bloggers – any idiots on your routes?  Please share with us!

GAME ON

So did we all survive the first week of 2012?  It was rough going back to work again, even if it was for only 4 days.   Bloggers, we had a good week this week; I got back in the pool, had some really good runs and survived a “Florida Freeze”.  The big news?  The first Triathlon is scheduled!  On March 18^th, I will be participating in a sprint triathlon.  Yay!  I’m not sure yet, if I’m going to race it-race it or use it as a training race, however there is one reason I might race it – race it and that reason is “Aksoy”.

Aksoy is not a thing, but a person, in fact he’s the husband of my training partner, who recently got bitten by the triathlon bug.  When he raced his first one, it was a similar distance to my first one and I told him he had to beat my time of 1:43, and wouldn’t you know it, the bugger finished in 1:42:59 – hand to God.

It’s officially 10 weeks to race day and so for the next 10 weeks I have a new mission statement.  It’s quite simple:

Every workout, every stretch, every roll on the foam roller, I will be single focused on this mission.

Can I beat him?  Realistically, I don’t think so.  I’m confident I’ll CRUSH him on the swim portion (Oh yes I just told the internet I’ll crush you!), but he’ll pay it back on the bike leg as he is way stronger than me on the bike, so then it would come down to the run.  We’ll see, but both of us seem to be enjoying the competition to help motivate our training.

GAME ON MY FRIEND, GAME ON...