Monday, October 31, 2011

Recap and Goals

Hit 50 Miles running for the week and it felt wonderful.  Between the increase in protein, compression socks, and rotating the two pairs of new shoes, my legs have been recovering significantly quicker. 

-Run 8.05 Miles
-Bike 40 Minutes
-Swim 1/2 Mile
-Run 7.5 Miles
-Bike 25 Minutes
-Other 30 Minutes Upper Body Weights and Abs
-Run 8.4 Miles
-Bike 40 Minutes
-Run 10.03 Miles
-Swim1 Mile
-Bike 55 Minutes
-Run 16.2 Miles

-Bike 90 Minutes >>> This was supposed to be a 2.5 Hour bike ride but I didn't get home from work until 1am the night before and was exhausted.

**I slacked off on swimming and biking - I will pick back up on that this week.  I don't mind running when it is cold; but biking in the cold I hate.... I need to buy me a trainer for the bike.  Any suggestions on trainers you've purchased?    

For November I plan to focus on building a strong base of 50-60 miles/week for my running - no actual speed work until December.  I also want to focus on putting in time on my bike.   

Upcoming plans for the first part of 2012....
- Arizona Rock 'n' Roll Marathon (Jan 15)
- SLC Marathon (April 21) Try to BQ
- Boise 70.3 (June 9)???? I am still a little hesitant to register.  Am I ready for this?

Some of the 'official' photos from last weekends race:

Monday, October 24, 2011

Lake Powell Triathlon 2011

To sum up this weekend - AMAZING

Ali and I getting into the boat

 Lets Start from the Beginning...

Wahweap Arizona is a pretty small town so I made sure to purchase fuel before we left...

Protein Bars
Sunflower Seed Butter

Friday we packed everything in the car and drove down to Bull Frog, loaded the boat on the water and boated down to Wahweap.
I was so nervous all day long.  I was probably more so for this event than the marathon.  When we arrived to the packet pick up and I felt so intimidated. I got my packet, went through number markings, and headed to the room to get some ZZzzzzz's. 

  • Number Markings - make sure you wear a short sleeved shirt or plan to have to take your long sleeved shirt off in front of everyone - Whoops... good thing I had a sports bra on! :D
  • If you have a question, ASK.  I got back to the room, opened up my packet and I did not know what to do with half of the stuff in the envelope.  There was a nice man outside of my hotel room who was a professional athlete and went through everything with me. 

 Woke up at about 4:30 and packed all my geared I laid out the night before, had breakfast, and my dad and I walked to the transition area about 1 mile away.... it was a little dark and my bike light went out!     

We were some of the first people to the transition area which was nice to be able to choose wherever I wanted my bike.  Next two me father/son racers- SO helpful.  The son was actually a part of the University of Utah's Triathlon Team and the father is getting ready for IM Arizona this November.  The father continued to talk to me, point out tips, and calmed me down. (Thanks!)

After I had everything set up the nerves REALLY kicked in.  It was so dang cold! Before I knew it they went through drafting rules and the course, and then it was time to head down to watch the Olympic Male Wave...
I was really happy to watch one group before I had to get in.  It made the distance not seem as long and definitely doable.  Two of the male swimmers were intense, they lapped the majority of the group! 

Swim - 35:59

Unexpectedly, the swim was the toughest for me.  I did not realize what a big difference an open water swim would be as compared to the lap pool.  As I was swimming to the first buoy, I asked myself numerous times 'WHAT DID YOU GET YOURSELF INTO.'  I was swallowing lots of water and just couldn't get into my stride.  I stopped, caught my breath, then took off again... finally caught my groove and I was off.
  • I could not take a breath every 4 strokes like I had practiced, I needed to every other 
  • PRACTICE Open Water Swims! 
  • I drifted off numerous times.  I need to practice occasionally looking up while swimming in the lap pool as if I am spotting.
  • The second buoy was not anchored because of the lakes depth and continued to move on us! RRrrr
  • No wetsuit next time... My legs felt weighed down by it the entire swim.

T1 - 4:39

When I got out of the water I was so disoriented.  Weirdest feeling that I did not expect.  Spotted my dad and he asked if I was ok, YES SIR! I was off to bike. :D The toughest part about T1 was running up the rocky ramp.

  • Next time I will bring sandals to run in, in between the water and the transition area
  • Taking my goggles and head cap off first then pulling my arms out of the wetsuit worked perfect so that the goggles and head cap were stuck in one of the arms.  
  • If I plan to wear a wetsuit, BODY GLIDE along the ankles for sure - wasted most of my time getting the damn wetsuit off.
  • Make sure to have water in transition area!

Bike - 1:23

 I was most worried about the bike portion of the event and it ended up going pretty well.  I averaged 17.3, which was faster than I expected.  Most of the cyclists had tri specific bikes, the clip in shoes, fancy helmets like the dude behind me here >>>> 

At first, I was letting it get to me, then I reminded myself RACE YOUR OWN RACE.  Got down in my AeroBars, into my groove, and took off.

  • My Hybrid will do for now... but smaller tires are a MUST.  On the downhill portions I would be pedaling like a crazy woman and people would still come zipping past me WITHOUT pedaling. A little frustrating.  Or - I could stop being a cheap ass and purchase me a REAL bike :D
  • Make sure to have water for the bike... I got a little thirsty during the second loop.
  • Inclines are my strength - continue speeding up them like a champ.
  • 3 dates was enough fuel to get me through the 24 miles

Into T2... Not sure why I look bald here????

T2 - 0:57:68
Running my bike in I saw a girl had put her bike right in my spot.  As I was running in I screamed 'MOVE YOUR BIKE'... (sorry girl, was not trying to be rude).  Racked my bike, ate 2 dates, put on my fuel belt and I was off.  At this point in the race I felt my BEST.  I felt really strong and ready to run. 

Run - 52:50 : 8:31pace

Starting out I was very tempted to just book it as fast as I could.  My legs felt incredible and I was ready to kick it in the ass.  (Remember how well that worked out for me in the marathon) I told myself progressive run up to the half way point and then you can go as fast as you'd like...
  • Starting out slow pays off!!
  • Mile 3 I had the volunteers throw the water on me - THANKS! 
  • It is hard not to smile when you pass people who zipped right past you on the bike... :):)
  • My new mantra 'Build The Machine' works like a charm 
  • Running is definitely my favorite of the 3 
  • My new shoes are a much better fit, still no pain - LOVE them.

I felt like I was flying into the finish line.  I saw my dad and just booked it in. 

Have my Dad a huge hug, grabbed a bunch of water and guzzled it down and went to look at the official finish times.  I was not expecting to have met my 3 hour goal but I DID and placed 3rd in my age division!!!! 

Not sure what I am doing here? Flexing my non-muscles? lol

This past weekend is the happiest I have been in a long time and I plan to continue down this path.  Officially addicted to Triathlons.  I am now deciding which HIM I will be registering for 2012.

After the race we fueled the machine and decided to go for some water skiing.  (We WERE in Lake Powell after all).  The next morning my legs felt wonderful and I decided to go for a recovery run before we left.  Ended up being 10.2 miles 8:40 average pace. 



Wednesday, October 19, 2011

22.8 Mile Hike

Sundays Hike:       San Raphael Swell Area
Planned Miles:      17 Miles
Actual Miles:         22.8 Miles
Total Time:            *About 8.5 Hours 

Sunday Adventure to this Hidden Beauty

     Early Sunday morning my father and I headed out to revisit a hidden arch we accidentally discovered on a hike last year.  What makes this arch intriguing to us is not only its massive size; but, that because of its location, many do not see this hidden gem!

This was no sissy hike.  Elevation change was not 'too' bad and I won't even claim the mileage was TOO difficult.  What was challenging you ask?  Some of the drop offs we had to inch our way down with NO ropes, scrambling across massive rock formations, and being caught in the dark WITHOUT a flashlight seems to up the difficulty level the hike.  

A few photos and details....
Good Morning UTAH!!!!!!!!!!!!!!!!!!!

We have to go down THAT!???

 At about mile 10, we took a break to 


At mile 14 we approach the canyon were the arch lays

Sometimes I might get a little nervous and just slide down on my butt :D

NOTE TO SELF: Check the damn batteries on the flashlight before going out on a hike.  The last 2 miles was a pitch black adventure!  Our only lights were the GPS and a Cell Phone.  On a normal road this would be no big deal... on an uneven terrain in the middle of nowhere - a little scary =)   

Seeing our jeep was like seeing the finish line in a marathon!  Challenges that are not only physically demanding on your body but mentally challenging on your mind leave you in such a euphoric state of mind.  

I love the feeling of being exhausted and exhilarated simultaneously.   

Another great hike... 

Monday, October 17, 2011

Weekly Recap

Monday 55 Minutes Bike, 4.1 Mile Run
Tuesday 80 Minutes Bike, 1/2 Mile Run
Wednesday 55 Minutes Bike, 30 Minutes UB Weights
Thursday 95 Minutes Bike, 1 Mile Swim
Friday 50 Minutes Bike, 3/4 Mile Swim
Saturday (Tri Race Practice) 1/2 Mile Swim, 50 Minutes Bike, 4 Miles Run
Sunday  22.8 Mile FREAKING intense hike (More to come on the details/photos)

Friday I had to go to Provo for work, so this lovely girl, Janae, recommended this amazing store, Runners Corner while I was in the area. Utah Residence - Go here.  Staff is amazing. I learned an incredible amount of information (I.e. I was wearing 1 size too small and a new way to lace up my shoes so my toes have room to breath)  Most importantly I purchased some new kicks.  Guess who had a pain free run on Saturday??? THIS GIRL! I guess it pays not to be a cheap ass? :)  

Also purchase this BRIGHT jacket - No more car incidents for me.
Made a quick stop to Whole Foods to pick out some new protein bars...

 and Sunflower Seed Butter.


'Race Trial'.  Everything went really smooth other than a pretty slow transition from swim to bike.  I am really happy I practiced doing all three for this weekends race.  The best part of all, I still had a lot of energy when I finished. 
Notice the possible HIM list on my notepad?? :D
QUESTION: For your first Half Iron Man would you start with just a general HIM distance race or an actual HIM? For 2012 I cant decide if I want to race several marathons or train for a HIM... decisions, decisions.

Monday, October 10, 2011

Early Morning Frankenstein Hair!
Post-Marathon Week Review:

Focus = 100% on Lake Powell Tri(Oct 22).  Biking is my that was the primary focus.  I really wish that I could have forced myself to run more miles this past week; but I figured I'd take it easy on running after the marathon.

Monday: 65 Minutes Bike, 1 Mile Swim
Tuesday: 60 Minutes Bike, 1/2 Mile Swim, 20Minutes UP Weights, 10 Min Yoga
Wednesday: 45 Minutes Bike, 3/4 Mile Swim
Thursday: 1.25 Mile Swim, 4.1 Mile Run (Planned to be 8...Legs were NOT feeling it)
Friday: 85 Minutes Bike, 3/4 Mile Swim
Saturday: 1/2 Mile Swim
Sunday: 100 Minutes Bike (FREEZING BALLS), 3.1 Mile Run, 20 Minutes Yoga.  After my bike ride I thought my fingers were about to fall off... Thank you Utah for your cold weather! :(

Beautiful Sunday Morning Bike Ride

Plan for this week
Swim every morning + Strength training 
Bike/Run Bricks in the afternoon
Saturday: Practice Swim/Bike/Run with Sprint lengths 

Registration for the California International Marathon is supposed to reopen on the 16th if the cap is not filled.  **Fingers crossed.  If not... has anyone ran the Tuscan Marathon in Arizona? Any other marathon suggestions before the end of the year?