Rage Triathlon April 17, 2010

This has taken me forever.  I have just been really busy, but finally here is my race report.

My goal for this race was to get it done, and try to survive the bike.  I knew the bike course was going to be difficult and slow.  I had not had many rides outside, and this was a hilly course.   I wanted to just have fun, and use the race as a marker to improve on this summer.  

I drove down to Las Vegas, Lake Mead, on Thursday afternoon.  I stayed at the Hacienda which was right next to Lake Mead, close to the race start.  Your typical Las Vegas hotel, with the stench of cigarettes, and the blinking lights of slot machines.  We were on the 14th floor, so we couldn't resist the temptation of throwing paper airplanes out the window.  We at least picked up the ones we could find that landed on the ground.  Friday morning I went for a planned 3 mile run on a trail I saw from the hotel window.  I say planned 3 mile run, because it quickly turned into almost 6.  What a cool run.  I started on the trail, it bent around to have a view of the lake, and then I see a tunnel, then another, and another, about to turn around , and I see another tunnel.  I went through five tunnels, then the sign said, 5th tunnel to Hoover Dam.   I was almost at mile 3 at this point, but I wanted to go a little further to see if I could see the Dam, I ran about another .3 miles and could see the trail winding down, but decided to finally turn around, despite my curiosity and excitement.  What a great run, will definitely have to visit it again, and make it to the Hoover Dam, via a running trail.  I was planning on joining some fellow Sharks for a swim later that day when they arrived, but they forgot to call  me, and I was having fun doing other things.  I did visit the Hoover Dam, and we went on the Dam tour.  The Dam tour guide didn't seem to like us very much, we kept wondering away from the crown to take pictures. It was nice to just relax and goof off, and the weather was absolutely beautiful, it was nice to finally be in warm weather, with the cold spring we have been having in SLC.  Picked up the race packet in Henderson.   I was disappointed they weren't doing body marking there, it said they were, and it would have been one less thing to worry about come race morning.  We had a less than mediocre dinner at the hotel buffet, tried to eat was seemed most safe for a pre-race meal, and luckily no bad reactions.   Slept pretty good that night, not too nervous.

Race morning

I woke up at 5:30.  Ate some oatmeal, with a little Greek yogurt, and a banana.   My standard breakfast.  Now I was nervous, went through my bag at least three times to make sure I had everything.   Finally, left the hotel just before 6:30 to the beach.   I should have arrived sooner.  It was hectic, and I didn't pay attention. I threw my bike and gear down where I saw space, and just before walking down to beach, I realized the bike racks were numbered by race number.  Thankfully I wasn't too far off, and I quickly moved my things last minute.   I found Sandy, and Cindi and we went down to the beach together. 

Swim

Getting in the water was a little hard, it was a little chilly, but really not that bad.  Got in the water to allow my body to adjust, got the head wet, and then the gun went off.   I started off pretty good, the buoys were really hard to see with the glaring sun, but used the faster swimmers to help in the beginning. This was probably the biggest race I had done, and it was more crowded.  I had managed so far, to get by in triathlon without much contact in the swim, well now it was my turn.  I kept getting kicked and elbowed, I did my best to keep going, but a couple of times I had to stop to get back my focus.  Got into a good rhythm, then started to catch the slower big guys, and found them hard to get around, and they also kept bumping into me or stopping right in front of me.  All in all, I made it back to shore, my swim time 30:44, about 4 minutes faster than Bear Lake last August, improvement is good.

T1- Transition went slowly, need to get Tri shoes, that would help, and why did I put on gloves, they were hard to put on, and I  probably don't need them for a race.   Anyway, 4:44 is way too long.....got to work on that!

Bike

I got on the bike, and started to roll, I felt good most of the time, I tried to push myself as much as I thought I could.  I must get a new bike computer.  I couldn't get it to work the night before, something I have been struggling with for weeks, so I just took all the bike computer stuff off, knowing it would be more of a frustration seeing it not work. I wore my Garmin, but it was hard to look at it on wrist while riding.  I think I could have  pushed it more, if I had a working bike computer to tell me my speeds.   I made it up the hills, and love the downhills, but I knew I was slow.   I did get passed, by four girls, but I caught three of them in the last 5 miles.  That made me a little happier.   The last hill I as ready to quit, but I turned around and it was downhill to transition!   I must work on my hill climbing, and getting stronger on the bike.  I knew however this was my weak point, and I did better than I thought.  1:34:07.....crappy one of the slowest in my age group, but I will get better, just wait!

T2

Again slow.  Getting those bike shoes off, just takes too much time, and I was dropping everything.  Need to calm down, but I wanted to get my run on, its the part I am good at.  So, note to self, calm down.   2:32

Run

My favorite part!   My legs were a like jello at first, especially on the rocky trail that the run started on.   Finally, I got my groove, made my way up the hill passing people left and right.  Some guy said to another guy as I passed, "check her out she is hauling", that made me smile.  I passed Sandy on the run out, and knew I would catch her, another smile (yet she is 12 years older than me).  At turn around my left foot was asleep.  I have had this problem a few times prior to race when running hills.   It makes getting speed on downhills a little harder, but I managed, and the numbness faded a bit.  I passed Sandy, and many other people.   I felt good, hot, but good.   I wasn't used to the heat.  It really wasn't that hot, by any means, but 80 is hot when the warmest weather you have run in previously was maybe 60.   Back on the trail, and my foot was still numb, this made managing the rocky uneven ground that much harder.  Passed a few more people, had my eyes on the finish line, and splat!  I totally tripped!  Literally 200 yards from the finish!  Thankfully, I was hidden from the crowd at the slight bend and a small tree blocking their view.   I got back up, didn't let anyone pass me even with my fall, and made it to the finish.   Run 48:59.  I can do better, but given the rocky trail, hotter weather, and the fall, I am OK with it. 

Total time 3:00:33

Last thoughts

I know exactly where I must focus, I knew before, and I know even more now.  This summer primary focus will be about getting stronger on the bike.  Despite my weak bike leg, I placed 7th of 14 in age group, and 23rd of 62 women.  Not too shabby.  If I can cut off that bike time, and get faster on transitions, I know I can do well in my age group, maybe even place.  I have a lot of work to do, it is a competitive age group.  Focus on Ogden marathon, get it done, then I will work with Coach Rob to improve my bike.  I know I can do it.  Triathlon for life!

22 miler, longest run this year.

Saturday, April 3

I was dreading this run.  Maybe because my last long run seemed so long already, and slow, so adding 2 more miles seemed dreadful.  I was not going to do it alone!  Thankfully, Leslie and a new friend Jonathan were doing 22 on Saturday as well.  Leslie introduced Jonathan and I on facebook, we are both running Ogden and hoping to be sub 3:30.   The run was starting early at 6am. I haven't done a run that early in a long time, so I was also dreading that as well.  Then the weather!  It is April at this point, but it was looking more like January.  Friday night the winds were howling, and when I went to bed it was blowing snow like crazy.   It was a restless night.

I woke up at 4am.  I was somewhat hoping it was a blizzard outside so I could go back to bed.  It wasn't snowing at all.  This was good, and the run was on.   I ate my oatmeal, with bananas, strawberries, and a little greek yogurt, pulled on my running clothes, grabbed a glass of water, and got back in bed.   This probably isn't the best thing to do, but in the winter I seem to make it a habit.   I got back out of bed a little later than I should have, gathered the rest of my things, and went out the door. I under-estimated the time I would take me to get to the start location so I got there a little late.   Jonathan was a little late too, sorry Leslie!

It was cold and windy, thankfully no snow.  I was running in unfamiliar territory, but it was a nice run on the roads, and a paved trail for the first 11 miles.  I felt pretty good, and tried to keep up on my nutrition.   Going around the Daybreak lake was nice.  It was great having Leslie and Jonathan for company, and we took turns leading.   We made it back to our cars, to resupply our nutrition, I was a little warm, and took off my windbreaker, but quickly put it back on, my windbreaker works great but keeps moisture inside, I should have brought an extra shirt to change into.  I will remember this for next time.   We headed back on a canal trail, still feeling pretty good, my left hamstring/hip/bum was a little uncomfortable, but no pain.   We made it to the turn around point, and this is where I started to lose momentum.  I don't normally run on trail, this wasn't hilly at all, but some rocky areas, and my ankles, feet were tired and seemed to not be adjusting easily.   Note to self...do more trail running.    My legs and hips were starting to tighten up, and it kept getting harder and harder to keep speed.   My last two miles were really slow.  Jonathan and Leslie pulled ahead, and Leslie really got a burst at the end.   She is amazing, she rode her bike for six hours the day before!   We finally made it back to the cars.   We all quickly said goodbye and headed our own directions to get home and recover. 

The drive home was miserable, 20 minutes.  I was freezing and exhausted. I was grumbling at any car I thought was driving too slow, I just wanted to get home, and they were in my way.   It was difficult getting out of the car, and walking up the stairs to my apartment.  I wanted to collapse, but I needed food, and a cold water soak.   I somehow managed to make a recovery smoothie, shivering like I had hypothermia, then to the bathroom for a cold bath.  The hardest part is getting in, but the legs immediately start feeling better.  Took a warm shower, and felt much better.  My legs felt great no pain, and little tightness in the hams, and hips, but nothing to slow me down.

One more long run left before Ogden, and then I hope I did enough to get my goal time of 3:30.  My last couple of longs runs have seemed harder than the first two, hopefully I didn't peak too early, and it is all in my head.   It will be great having Jonathan there with the same goal, hopefully we can help each other out.

Hill Repeats

March 31st

Hill repeats, or Avenue Hills, whatever you want to call it.  This is one of my favorite workouts.  It is hard, but fun, and I always feel great after.   The regular route is about 6 miles, but I needed to stretch in out a little to get eight total, so I just added a longer warm up, which was good because it was snowing outside, so I needed the extra time to get my body warm anyway.  

The Avenues is a nice area in SLC just east of the State Capital, and situated on the benches of the Wasatch Mountains.    The streets basically form a grid.  As you head north on the streets, they get steeper, as well as gradual elevation increase as you head east.   On this run I zig zag my way up to 11th Ave, pushing on the hills, and recovering on the flater East/West streets.   The traffic isn't very heavy on most streets, so it very easy to navigate without stops.

I started on E Street and South Temple.  Ran up to 2nd Ave and continued to O Street, then turned North on P street for the first hill push.  The hills get steeper as you go.   So when you are most tired you hit the steepest hills.   It seems like they get longer too, but I think that is just me being tired.  :)   Zigzig along the streets to 11th ave, which has nice bike lane to run in and curves down to the capital with traffic in one lane in one direction and a reserved lane for pedestrians and cyclists.  A little scenery to recover from the hills, and to get ready for stage 2.   After dropping down into Memory Grove, via stairs/path across from capital, then back up some stairs on 4th ave.  (Side note: This is where I grossed out a nicely dressed lady with umbrella with my snot rockets.)  :) Zigzagged my way back up to 11th ave.  This way seems even steeper.   Did I mention is was snowing the entire time? 

It was a good run.  Company would have been nice, it seems you push even harder when you have someone racing up the hill with you. I tried my best trying to simulate that alone, sometimes racing with the traffic.  I enjoyed the funny looks I got from the drivers as I smiled at them running hard up the hill in the snow. 

http://www.mapmyrun.com/route/us/ut/salt%20lake%20city/250127058281653482

Above is a link to the route I did.   I invite anyone to come do it with me anytime.  Great hill training!

Cycling....I just plain suck.

I am three weeks away from my first Tri of the year.  I am excited, and nervous.   I know I can get through the swim. It will be weird to be in open water again, but I am looking forward to that a little.   The run no problem.  The bike.....well, I just suck, plain and simple. I am not worried that I won't be able to complete it, I just know I will be slow.  The course is hilly from what I understand, and I just don't have the speed on the hills.  I suck at climbing, add any wind and I suck even more!  

I hoped that getting a trainer and riding that all winter I would be better off this spring.   So far I am not feeling it.  Finally some warm days have come along, and I have been able to get on the road.  It is so much nicer, but I don't feel any faster or better than last year.  I know I am just getting started. I have only been riding for a year now, but some improvement would be nice.  I am sure I have a better base, and maybe it just means by the end of the season the improvement will really show.  I hate it, but I will be doing more climbing, and more speed intervals, and whatever else Coach Rob decides to throw at me.   After my first tri, RAGE, and after my marathon in May, its focus time on doing my best at BAM and Bear Lake.  Where I can improve the most....the bike.   I think if I really crank up my bike, I can do really well in age group triathlon.   I love it and will do it no matter what, but if I can be a little competitive even better.  :) 

So I will do the best I can at Rage.  I have a couple more weeks to try and build up some speed.  I just plan on doing the best I can do, and accept that I have a lot of work ahead of me.    So I will try not to count how many people pass me up on the bike, but look forward to maybe catching a few on the run. 

My daughter pointing out my sweat.   She had to get the camera.

Finally!

It is finally warm enough, to ride without freezing, and to run in shorts. It will not last, but there will be more. Daylight savings just started or ended (not sure which) so more daylight after work is wonderful. I love the longer days, more time for riding, biking, swimming, climbing, hiking, enjoying the outdoors in general. If only I didn’t have to work.

It has been a while since my last post. I have been continuing my training, and I am starting to get nervous about my first triathlon coming up in about 4 weeks. I have been riding the trainer all winter, but I am not sure how much that is going to help my overall speed on the bike. I really stink on the bike. I suck on climbing, but I hope my training has at least built a good foundation. I have been able to get out a few times to ride the roads, and I love it. So nice to finally be off of the trainer, how much I have improved or will improve is still to be determined. Yesterday I met with a friend and we did 33 miles. It was a good ride, lots of climbing in the beginning, and it felt easier than last year. I hope that is a good sign. My stupid bike computer will not work. I get it all rigged inside, seems to work, the sensor seems to be catching, but as soon I really start riding it doesn’t seem to pick up the signal. I am ready to give up and buy a new computer or buy the bike mount for my Garmin. Maybe, there is someone who can fix my problem? I would rather not spend more money if I don’t have too, but if I do, any recommendations? Those of you that use the Garmin bike mount do you like it, or would a regular bike computer be better? Maybe the four people who read my blog will have an answer. 

Man, it is amazing what a week of a little rest will do. I decided to take a rest week on my running mileage, before making a final push for Ogden Marathon in May. I realized I needed it after running 11 miles, and then the next morning I ran 6 so I could go ski that afternoon. The six miles were hard, my legs were heavy, muscles tight, and they did not want to turnover at my regular speed. It felt more like the last six miles of a marathon. That day my legs were so tight all day. I so need to get a foam roller and really should do some yoga. These are some must do’s, that I keep putting off. I allowed myself to recover the following day, and on Saturday, I ran six miles at a good pace, then ran another six slow with my sister. The legs felt much better, and I could tell they appreciated the rest. Sunday I was going to do a 6-8 mile run, but I decided to rest another day. This was a little hard to do, and I had to keep justifying the rest in my head. Well, on Monday the rest was certainly justified. I went to the track for some speed work. I warmed up two miles, and decided to do 4 800’s with 2 min rest, and then 6 400’s. I tend to go out too fast, so I kept this in mind and tried to control myself on the first 800. My time 3:13. My next three, 3:09, 3:10, and 3:07. I was very pleased with this. There was a group of people doing 400’s. I did the first two on my own, while they were finishing up one and resting. First 400, 90 seconds, one minute rest, 2nd 400, 89 secs. I couldn’t believe that. Rest one minute, started with group for the next 2 400’s. 85sec, 86sec. Two more 86sec, and 86sec. I really was surprised to run 400m in less than 90sec, conclusion rest works!

I talk about my races and training a lot, but not so much about my great kids. They are wonderful, and are the most important subjects of my life. I need to thank them more often for being understanding and supportive in my training efforts. They don’t complain when I am ten minutes late picking them up, or when I am gone most of a morning doing a long run. My daughter lets me use her Ipod, since mine broke, and they all have to deal with my stinky sweat while on the trainer or when I pick them up after a workout. Their friends probably don’t know what I look like without running tights and beanie on my head. So thanks kids!

I love triathlon and running my kids love:

Theater

Dance
will add pic soon


Legos
will add pic soon