Getting creative

This week was a swim/bike recovery week, with mainly long but easy runs so far (I do have a 20 miler this weekend) except a mile repeats track workout and a 10K effort run.

After building up my swims to 6 miles with one 2.1 mile long swim, and bike rides to 125 miles with 60 miles long ride (with 4 mile "fast" run after!) I was ready for a decrease in volume.

Monday I had fun at the track, and was surprised that my legs maintained their speed. Normally mile repeats are hard for me (the shorter the interval, the better, typically), but I felt comfortable running them way faster than 5K pace. That evening I squeezed in a 15 mile ride (after doing 5 miles with intervals on the trainer) with Chris - he raced me on the way back on his hybrid bike and we were holding 20-24MPH for a bit, but then I dropped him, a first for me! Then we hang out with iced coffees and scones!

Tuesday I ran 6 easy Garmin- less miles with the last couple miles at faster than MP, and swam 1 mile with intervals. Some kid vomited in the outdoors pool and had to go finish the swim in the indoor pool. The water was hot - I thought of Michelle!

Wednesday I ran 10 easy. It was super hot and I was exhausted from work, so I took it nice and easy the entire way (Garmin-less again) and felt good. Trainer workout in the pm, with some long intervals while watching Sopranos reruns.

By Wednesday night I got bored. My longest bike of the week (which I end up doing Thursday at the crack of down, before my afternoon clinic) was to be 30 miles. Only 30? I wanted more. So I figured I am going to do 30 hard, and immediately transition to a 6 mile run at 10K pace.
The ride was great. There were threats of thunder shower but it only rained a little. I pushed the pace on the bike, but rode smart, going easy on the uphills and gaining momentum on the downhills. My legs felt great after the bike. I quickly put my running shoes on, and started the run. Immediately I realized that 10K pace is not going to happen, and planned for HM pace. Then I settled for HM to planned marathon pace, and vowed that I would NOT let myself go slower than MP. The first 3 miles I felt great, but then my legs started to burn, next nausea settled in and I had to stop and try to vomit at mile 5 (could not), so picked it up again. Something that has been working for me lately is to separate myself from the pain, by telling myself that I am a machine, I don't think, I just run, that is my job. It worked. I finished the run at a pace 13 seconds faster than planned MP, and 14 seconds slower than HM pace. And I got my treat, my grande Frappuccino, and walked a mile home sipping it and enjoying the post workout high, not even thinking about how on earth I am going to be able to run 13.1 HILLY miles (this run was fairly flat) after biking 56 HILLY miles (this ride had rolling hills, but no big climbs) if this run was so tough.

Tomorrow is a 1.2 mile swim. Boring, right? So I decided I am going to do a race pace swim (whatever that is) followed immediately by a very easy and short few miles bike. I want to do this only for the transition aspect, because I was surprised how difficult of a time I had getting my HR down after the sprint swim a while back.

Saturday 20 miles slow. It is going to be slow. We are going to NH at my in mom in law's house, and I am looking forward to getting my legs up and down some real hills. I am also looking forward to the ocean swim immediately after the run - the water over there never gets warm enough to be able to swim without a wetsuit, but it feels amazing for about 10-15 min after a hot sweaty run.

Then I'll have to get through a mile swim of intervals on Sunday. After discovering OWS, the pool workouts are tough, but a mile is really nothing.

And then, only 26 days 'till the big day!!! I am getting nervous and excited!

Running and The run that kicked my a$$

I used to believe that running was my favorite sport. But throw in swimming and biking, and I no longer have a favorite. I enjoy the variety.

For my running I use a modified plan from Hudson's "Run Faster". If you don't know this book, you should, particularly if you don't have a coach. It teaches you how to identify weakness in your running, and how to address them when creating your training plan. For example, I can do really fast track workout (well, maybe not now...) and my PRs for shorter distances up to half marathon predict a faster marathon time than I have been able to achieve so far. This may be a function of perhaps more fast twitch muscle fibers (as opposed to slow twitch), or a lack of aerobic fitness. I personally think that this is because I have been running slow distances (3-4miles/day) for over 10 years, but have started running marathons only in 2009. I still need to develop my endurance. So my plan somehow addresses that by including a 22 and a 23 miler as part of the plan (this will come after my HIM!) as well as 1-3 10 mile runs during the week.

What I also like about Hudson's plan is the variety in the runs. His runs are consistent and similar,to allow one to monitor progress, but he combines various elements of running (fartleks, progressions, intervals) which makes the actual run fun and interesting. I get more excited about a run that has variety in it, than just "run a 20 miler".

Hudson also asks for "easy", "moderate" and "hard" efforts. Initially I felt lost with these labels. I figured hard is 10K-half marathon and moderate is marathon, but then maybe hard is 5K? Then I just ran and tried to figure out the effort ranges without being wedded to the watch, with an understanding that: 1) a hard effort now is going to be moderate in peak marathon training, 2) a hard effort at the end of a long run is going to be slower paced than a hard effort at the track. This has allowed me to become more in touch with my breathing and my own effort level, which, I think, will help me with pacing during races. Lets say I've become more of a mindful runner.

Fastforward to today's run. My plan called for: 14 miles, with 6 easy + 5 alternating 1 min @ 10K pace and 1 min easy+ 1 mile easy +2 miles hard; I added one mile cool down/Frappuccino sipping walk home. Sounds fun and not that hard, right? WRONG! This run kicked my a$$ big time. I started out late since 5 hours of sleep is the minimum I can function on and we had a little too much fun last night:) The easy miles were great, my pace was about an 8:45 when I started, and got down to an 8:10 toward the end, with the last couple of miles sub 8. I just let my legs run, and did not look at the Garmin pace, just the mileage. Then I started the intervals. I have no clue what my 10K pace is since I've never done a 10K, but I figured it to be 6:40-6:45 based on my HM and 5K times. By the time I started the intervals I was all wet and my shoes were making noises with each step. I was also splashing sweat all over - I even got a few dirty looks from this couple that I might have splashed as I passed them. The first interval was slow. I expected that, I needed to wake the legs up. The following were faster. I calculated that I'd have to run 20 intervals @ 6:40 and 20 @ 9:00 to make up the 5 miles. By the time I got to nr 10, my legs were led, my form was all over the place. I have been working on focusing on my form during intervals, and I did that. I also used Angela's "Yes I can" mantra, as well as counting, which has worked for me in the past. I kept telling myself that this is good practice, because, even though I will not be running 6:40s during my HIM, my legs will probably feel the same (or worse), I will probably experience nausea worse than I was feeling at the moment, and I will surely be even more uncomfortable and exhausted than I was feeling then. It worked. I got through the last 3 intervals with an average of 6:39. Success! My legs barely moved after the intervals, though. I started the easy mile, but that seemed hard. I looked for my easy pace, but that would have been walking or stopping. So I ended up doing 3 miles that seemed hard, while dreaming of my frozen treat drink! Even though I took 3 Endurolyte tablets and had Nuun as well, and a gel, I felt light headed, and dizzy. I hated running, but I also felt so proud that I did the run (and it is OK to hate running for a couple of days, since the next couple of days are swim/bike days:). And that Frappucino never tasted so good. But the biggest treat was getting home to an empty house, and having time to take an icebath, a shower, and a 30 min power nap before the boys returned from their morning adventure! Those got me refreshed and ready for a fun afternoon with Petru. I really love my life!

Pooped

I am starting to feel the training fatigue. I have been reading a lot about this issue in blogland and know that too much training (and this is all relative and individual, of course) can affect immunity, energy levels, and mental zest. I've been feeling great so far, but I know that I am pushing it and getting closer to my limit. After Saturday's tough run, I decided that I would decrease running mileage by 25-30%, and allow myself a day of just swim before my long run (as opposed to doing it after a long bike+run day). Will see if this will make a difference.

My workouts are still feeling good. I am excited about them. However, I was super tired Monday and Tuesday. Yesterday I was so tired that I went to bed at 8pm, when Petru did, and slept till 5:30am. It. Was. Awesome. I think this will become an every Tuesday deal (Tuesday and Wednesday are my toughest work days). Today I feel re-energized even though work was very busy and I had almost 3 hours run/bike to do this afternoon/evening.

Aside from swim/bike/run/work/parenting/misc. I have been dreaming about a new bike, a light, fast, bada$$ bike! I am interested in your opinion about getting a road bike (and put aerobars on) versus getting a tri bike, as well as any models that are good but not terribly expensive. Thanks!

OWS

Early am we headed out to Walden Pond for our typical morning fun: swim for me, trail walk with railroad crossing for the boys followed by swim for Chris and swim/play for me and Petru. I think we should be named the "Tag Team Family" !

Today I did my second 2+ mile swim there. I hear it is about .5 mile one way, and I did that twice. With my zig-zagging (I can't swim straight) it ends up being over 2 miles. Perfect.

My legs were still tired from the week's training, so I was looking forward to using mainly my arms. There were lots of swimmers and triathletes over there, which is so nice to see. I always get to chat with people, and it is so funny how people think I am way more advanced in triathlon than I am. Hm, I am just starting...

The water was choppy today, which I was happy about (I need the practice). It seemed like everyone was swimming on the R side, and so I had to do more sighting so as to not bump into people. Did I mention I don't like to sight? It destroys my groove.... But I need to.

The first mile+ went fine, and I completed it in 32 minutes, at a nice and easy pace. The second mile + hurt, particularly the last 800. My arms were like jello. I started to glide more and decreased the rate of my stroke. I stopped a few times. I got hungry and started thinking about the strawberries I had brought along with the iced seltzer. Swimming is the only sport that makes me hungry. When I bike or run I have to make myself eat. After I swim, all I can think about is food. Interesting.

I was done earlier than planned, and got to enjoy my snack on the beach, before getting my Petru time. I love Walden Pond and OW swimming! And my legs feel better post swim than they did preswim. Love that!

Learning my limits

This week:
RUN: 59 miles
BIKE: 115 miles
SWIM: 5.5 miles
STRENGTH: 2 X 20 min

This was my biggest training week ever!. All my workouts went really well until today. Yesterday I had a tough brick, with 55 mile bike followed by a 30 min run which I manage to complete while repeating my new mantra: frappuccino, iced, cold, frappuccino! Today I had 16 hot and humid miles with last 30 min hard, and my legs were DONE at mile 14. I was pushing hard, but they would not want to move. I almost tripped a few times. I walked the last 2 miles, mad at myself for not being able to do the run. But then I realized that I kind of did the run, except I did 14 miles with 10 hard + 2 mile walk. The hard miles were slower than my typical long run pace, but they were harder! That made me feel a little better. On the walk home I had a calf cramp, the first in my life - my R calf tightened up and stay like that for a minute or so. And then I got it - my neuromuscular system is overwhelmed and needs a break. So next week I am going 30% down on the runs. I am hoping that would be enough. I am otherwise feeling great, just a little intimidated by how tough it is to run well off the bike, particularly on hills! But deep down I know that my body is adapting to this demanding training, and hopefully by end of August I'll feel more confident about the HIM. I am having A LOT OF FUN training, and that makes it all worthwhile!

The thrill of figuring things out

Every week of swim/bike/run I learn something new. It can be little things, like the fact that putting air in my tires once/week makes a huge difference, and you can't really check the tire pressure just by pressing on it with your fingers. Or bigger things like the fact that I need food on the bike even though I don't feel hunger.

I have always been someone who liked to figure things out on my own. In school I would always look for answers to my questions in books rather than ask the teachers for the answer; this was not social anxiety, or fear of evaluation, but the thrill of figuring things out on my own. I see this with my son every day when he stops me mid sentence when I don't give him enough time to figure out how to write a word, or what a traffic sign says. There is a light in his eye when he comes up with the answer on his own.

I think part of the reason I decided to give triathlon a try is this thrill of a new adventure and of figuring things out, both about the sport and about myself. The thrill of figuring things out is why I learned to swim on my own - sure, had I taken a class, it wouldn't have taken me over 6 months to figure out that you should not rotate your feet/legs during the body rotation, created my own training plan, did my own research and learned from your blogs. Sure, taking the hard way is more time consuming, but I am in no rush to get to the finish line.

Summer time, and the living is ...busy!

Summer is here! High temps, humidity, and....3 day only/week camp for Petru and FT work for both me and Chris (2 more weeks for Chris, though). Things have been crazy around here. My training is starting to be a bit more intense (swimming and biking), and I am feeling a bit of guilt about having my family life revolve around my schedule. Noone is complaining, and I am good at working around the guilt, but it still rears its ugly head from time to time. I am trying to be creative about including my family in my workouts - Chris and Petru paddle on the canoe while I swim; we all went on a 15 mile bike ride yesterday (Petru was on Chris's back!); I do my workouts early in the morning during the weekends. I am also making sure Chris gets his basketball/tennis/pilates in and Petru gets his daily trips to various crosswalks in (don't ask, the kid is obsessed with "pressing the button").

I am big on recovery (icebaths, foam roller, strech band for my ITB, nutrition and sleep) and for me that takes precedence to the actual workouts. I'd rather cut a workout short than skip the recovery. I believe that I am able to handle everything because of how strict I am with recovery. This means that I am saving Petru's computer time for when I come back from workouts, so that I can take an icebath. Or I swap playdates. And sleep in the train for 15 min on my way back from work. Or have Chris drive wherever we go, so that I could close my eyes for a few minutes (I am lucky because I can sleep on cue!). We are getting a farm share this summer, which means we are eating tons of fruits and veggies. I think bread and cereal are the only process foods we are consistently eating these days (and the occasional Cliff bars and Friday night desserts). I am really loving this lifestyle.

I have also been doing some extra work and am saving for a better bike - nothing fancy, still a road bike (not a tri bike), but a lighter one with aerobars. I heard Cannondale Feminine is good. Any suggestions?

And here we are, in our summer glory...



Making music with his little friend



















Brigham's milkshakes - the best!
I love how big the cup is compared to his little body!

















Camp seaside pick-up!



















Mama and tired boy!
(My lululemon shorts are becoming my uniform! I love 'em!)

Atypical tips for running in the heat

Wow, it is HOT!

I don't mind the high temps when I bike or swim (although our town pool is like a huge pot of soup these days), but the runs in the heat are tough. I saved my hard runs for yesterday and today, in hopes of nicer temps, but no such luck. After being drenched in sweat (I sweat A LOT - I hear that is a good thing!) half a mile into an easy run on Monday and Tuesday, I decided I needed a better strategy for Wednesday's hill repeats. I go into work very early, so morning runs are not possible. At night I am too exhausted. So what can a gal who has to run hard do? First, I took a cold shower before the run. Second, I filled my water bottles with Nuun and icecubes. Third, I took a headband, cut a hole into it, filled it with icecubes, and secured it around my neck with an elastic band. I was in heaven for the first 4 miles, until all the ice melted. Then, right before my hill repeats, I asked the nice people at the icecream store for some ice and refilled the headband. The hill repeats were still tough - they always are for me, but I managed 10 miles in the heat. Hew! And the icebath afterwords...heaven! Today I worked from home so managed a nice tempo run early in the morning, still hot, but not 102 like Wednesday. One more run this week but they are promising us rain on Saturday, as well as cooler temps. Will see!

What do you do to cope with the heat (aside from treadmill, morning or evening runs?)

June by numbers and other tidbits

This is more for my records...

RUN: 204.1
SWIM:19.25, 50% open water
BIKE: 363
BRICKS: 4
CORE: 8
RACES: 1 sprint

++++
Observations/plans:
1. Biking on my hilly routes is still very challenging. I am still going very slow. Not sure if my 29.2 lbs bike is at fault, or my leg muscles need more time to adjust, probably both.
2. I am going to bike at least 100miles/week for July.
3. Swimming 4-5 times a week (even if some sessions are only 20 min) is helping my stroke. I need to work on my kick - legs are bent and all over the place.
4. I need to keep an eye on my running - I am already speedier than I need to be for my marathon in October; I need to make sure I don't peak to early.
5. I need to do at least one 70 mile bike ride in July.
6. I need to figure out nutrition for the HIM. This article gave me some food for thought. I think I need to do my own case study:)

Thoughts after my tri

1. I love love love triathlons.
2. I get dizzy after I swim hard (or swim while anxious). The dizziness does go away.
3. I must warm up before swims. I knew this, and was pissed they did not let us get into the water before the swim. I ran a mile or so, but obviously that was not enough.
4. I need more race swim practice. I've been doing a lot of open water swims and even crossed Walden alone, but a race situation is different. During the race swim last weekend I almost panicked, lights in my brain went on red, alarms got turned on! It was like "all this splashing, all these people so close to me in the water, all the murkiness, not safe". I need to habituate my brain to race swims, so that the lights can dim down, alarms can turn off; I want my brain to be able to say "yes, people all over, splashing, but no big deal, we've been here before, it's OK. Self talk alone can't do that unless it is paired with exposure.
5. And so, I signed up for an olympic tri in August. The swim is in a river. Can you spell flooding?
6. I can bike! Yes, my bike split was not fast, but that's mostly bc of the speed bumps and the cornering we had to do.
7. I've got legs! I managed to run a 5K PR (not really since my Garmin PR is 19:37, but a 5K PR based on official results).
8. Biking is making me a faster runner. I've noticed this when I trained for Baystate last year, and I notice it now, too.
9. I am impressed with how well my body is handling training. I spend more time training than ever, yet I am not run down, sick, sore, or injured! I really believe that my power naps and diet are helping a lot. Speaking of diet, I have been craving steak - weird!