Saturday, June 26, 2010

11 weeks to REV3 - Weekly update

Weekly Workouts - June 19 to 25

Sat - off (sick and day before race)
Sun - Bike 25 miles (12.5 race and 12.5 second loop with Matt)
Mon - Swim 2000 yds
Tue - Run 9 miles
Wed - Bike 15.63 miles
Thur - Bike 24 miles and Run 2.5 miles
Fri - off

Just 11 more weeks until the REV3 70.3. Overall, I'm pretty pleased with my training. I missed a swim this week because of baseball, but now that the season is over, I'll easily be able to fit in two open water swims every week. I'm hoping to make it up to Lake Erie for a 3rd swim at least every other week, starting this week!
I'm about right on target with both my biking and my running. Today I went on my longest ride ever - 44 miles. Plus, it was hilly! Within the next week I'll be up to 50 mile bike rides. :-)
In two weeks I'm doing another Olympic distance triathlon. This one is at Caesar Creek, and it's another HFP race.

Sunday, June 20, 2010

Presque Isle Time Trial

Presque Isle State Park in Erie, Pennsylvania was the site of this morning's 12.5 mile bike time trial. The weather was beautiful - sunny, not too windy, and about 70 degrees. Of the about 130 riders, I was #98 and Matt was #99. The riders began every 15 seconds, which put my start time at 7:54 and Matt's at 7:54:15.
I started out pretty fast, because I didn't want to let Matt catch me too quickly. (Ahead of time he said it would only take him one mile to catch me.) Well, I hit 24.5 MPH and realized that was too fast on this totally flat course. Matt passed me right after the 1 mile marker. :-)
I only rode this course one other time, and it took me 42 min and 27 sec - 17.6 avg mph. (That was back in April of 2008.) Today I finished in 37:57, which was an average of 19.8 MPH! My fastest bike average before today was 19.0 mph and that was during the triathlon at Fairport Harbor last year. :)
The next time I ride this course at Presque Isle, my goal will have to be to maintain an average of 20 mph!
After the race Matt and I rode the course again, but together this time. :) So, it was a nice 25 mile day.

Weekly Workouts for June 12 - 18
Sat - Bike 26.25 miles
Sun - off
Mon - Run 5.81 miles and Swim 1340 yds
Tue - Bike 50 min (on trainer)
Wed - Run 8 miles
Thur - off (sick)
Fri - off (sick)

Do to my cold, I missed a lot of workouts this past week, but thankfully I made it through this morning's race and I'm feeling much better this evening.

Friday, June 11, 2010

Weekly Workout Update - June 11, 2010

June 5 - 11
Sat - off
Sun - Swim 1500M, Bike 40K, Run 10K - 3 hrs 14 min
Mon - off
Tue - Run 5.12 miles
Wed - Swim 2000 yds (pool)
Thur - Bike 11 miles then Run 2 miles
Fri - Lift and Swim 1,760 yds (lake)

Overall it was a good week. I took an extra day off after the triathlon on Sunday, but I'm glad, since I was pretty tired on Monday. A couple of times a week I'm getting up early and doing a workout outside (run or bike) before Matt leaves for work. I like that better than running inside at the Nat or riding on my bike trainer, but I have to do that for some workouts in order to fit everything in while the boys are home. :)

I've starting swimming at Munroe Falls MetroPark on Mon / Fri evenings and that's so much better than laps at the pool! Tonight's swim was one of the best I've ever had in a lake. I felt so much more relaxed than usual. What a great feeling.

Wednesday, June 9, 2010

Deer Creek Olympic Triathlon Race Report - June 6, 2010

On Sunday I was in my second ever Olympic distance triathlon. Saturday night I drove a couple of hours south to Columbus and stayed the night at my cousin's house, so I would only have about an hour to drive Sunday morning before the race. Once in the van and driving on Sunday, I heard that there was a Tornado Warning. The sky was dark and it was very windy. Not the best race conditions.

I arrived at Deer Creek State Park at 6:30 AM, checked in, and set up my gear in transition.

So far, so good.

It was still very windy and looked like it could rain, so put my shoes and towels in bags. I knew my transitions would take longer this way, but I didn't want to be putting on wet socks and shoes.

A few minutes after getting everything in bags, it started to rain. And RAIN, and RAIN. Plus there was a good deal of lighting and it was still VERY windy. An announcement was made that the start would be delayed for 30 minutes. So, the start would now be 8:30. My wave was supposed to start at 8:21, so now I'd be beginning around 8:51. I hid out in my van during this time, wondering how my gear was holding up over in the transition area.

Around 8:20 the rain suddenly slowed down, and everyone made their way back over to transition. My gear was good in the bags! :-) It looked like another round of rain was coming, but amazingly, it never did. We were just left to deal with the WIND.

The race started in waves, with everyone in the sprint race going first. I began with ALL of the ladies doing the Olympic distance. There was only one wave of men behind us. We started on the beach and ran into the water. The swim was two loops, totaling 1500 meters. (1640 yds - I usually track my swimming distance in yards.)I have NEVER been swimming in waves before. I've been planning on going up to Lake Erie more this year for practice, but haven't yet. Well, I got my share of waves on Sunday! It's just a small lake, but the wind was soooo stong! I knew I was slow, but I kept swimming along and did my best.

SWIM TIME (with the run to transition) 33:30

This was my first time racing with a full length, long sleeve wetsuit. Thankfully, it came off without a problem!

T1 2:43

The bike course was mostly flat, with only 2 or 3 spots where I had to shift to go uphill. But, the WIND didn't go away! I was being blown all around! For the few minutes that it was behind me, I had fun going 21 to 22 MPH on a flat to slight uphill area. :-) We also did two laps of the bike course for a total of 40K. (about 25 miles) I averaged 16.1 MPH on my bike computer.

BIKE TIME 1:33:32

T2 1:46

The run was an out and back 10K and completely flat. Again, the wind was a factor. I was actually laughing as I was being blown back. After the turn around, it was fun running with the wind at my back. I'm also very happy that I felt strong on the run. Not like last year where I couldn't catch my breath on the run in my Oly tri. I ran a 10:07 per mile pace.

RUN TIME 62:54


At first I wasn't happy with my time. I wanted to beat my time from last year - 3:08:xx. But the more I studied my results, the more pleased I became.

* My T1 time was almost a whole minute FASTER (even with the new longer wetsuit.)
* My bike average was .2 MPH faster, AND this was a longer bike course by 3K, AND it was SUPER WINDY!
* My T2 time was 30 seconds faster, and I had to tie my shoes because I didn't put on my other laces yet.
* My run time was almost 6 minutes faster!!! - a whole minute per mile faster.

So, the only place where I was slower, was the swim, and I'm okay with that, because those waves were crazy! :-)

Oh, because of the storm, I didn't think sunscreen was needed. Big Oops.

Next race: a 12.7 mile Time Trial at Presque Isle with Matt on Father's Day.

Saturday, June 5, 2010

Tomorrow's Race and Weekly Update

Just a few days ago I signed up to do the Olympic Distance triathlon at Deer Creek State park tomorrow. This will be only my second Olympic triathlon ever!!! Last year I did one at the end of the season, and finished in 3 hr 8 min and 33 sec. Of course I want to beat that time tomorrow, but I'd REALLY like to finish under 3 hours - 2:59:59 would be fine with me. :) I don't know much about the course, so I'll just have to go with the flow. I've tried out my new wetsuit twice now - this past Monday and last night. I really like it! I just hope I'm not too warm while swimming and I hope I don't get stuck in it when I try to pull it off. The forecast is calling for rain, so there's something else I'll have to deal with. (I don't like to bike on wet roads.) Tonight I'll be driving to Columbus to stay the night at my cousin's house, and then early tomorrow I'll drive the rest of the way to Deer Creek. We used to go there for boating / vacations as a kid - I hope my race will be just as fun!

Weekly Workouts for May 29 - June 4

Sat - Bike 34.5 miles
Sun - Run 8.15 miles
Mon - Bike 29 miles and Swim 550 yds (first time in wetsuit)
Tue - off
Wed - Run 4.1 miles
Thur - Bike 60 minutes (inside on trainer)
Fri - Run 3.13 miles and Swim 1050 yds