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.
Saturday, June 26, 2010
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.
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.
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
TOTAL RACE TIME 3:14:26
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.
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
TOTAL RACE TIME 3:14:26
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
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
Friday, May 28, 2010
May 22 - 28
Sat - Run 3.24 miles (last minute decision to run at 8:30 after the boys went to bed)
Sun - Bike 35.76 miles (alone and mostly on the bike path)
Mon - off (tried to swim, but childcare was FULL)
Tue - Run 6.41 miles (all before Matt left for work) :-)
Wed - Bike 5.8 miles (with Tyler in tow)
Thur - Bike 16.5 miles then Run 2 miles (another nice evening with the Grunt Girls)
Fri - Swim 2000 yds
I'm still behind on the swimming, but glad I got in some laps today. Thankfully, the Munroe Falls MetroPark lake opens for the year tomorrow!!! Looking forward to some Monday night swims there with the Cleveland Tri Club. I also can't wait to try out my new wetsuit!!! My TriGlide arrived in the mail today, so I hope it helps the wetsuit go on and off. :)
Sat - Run 3.24 miles (last minute decision to run at 8:30 after the boys went to bed)
Sun - Bike 35.76 miles (alone and mostly on the bike path)
Mon - off (tried to swim, but childcare was FULL)
Tue - Run 6.41 miles (all before Matt left for work) :-)
Wed - Bike 5.8 miles (with Tyler in tow)
Thur - Bike 16.5 miles then Run 2 miles (another nice evening with the Grunt Girls)
Fri - Swim 2000 yds
I'm still behind on the swimming, but glad I got in some laps today. Thankfully, the Munroe Falls MetroPark lake opens for the year tomorrow!!! Looking forward to some Monday night swims there with the Cleveland Tri Club. I also can't wait to try out my new wetsuit!!! My TriGlide arrived in the mail today, so I hope it helps the wetsuit go on and off. :)
Monday, May 24, 2010
Workout update
May 15 - 21
Sat - Bike 30.66 miles (with ladies from HCC)
Sun - Run 6.2 miles (Cleveland 10K)
Mon - off
Tue - off
Wed - Bike 20 miles
Thur - Bike 11.88 miles and Run 3 miles (with Grunt Girls)
Fri - off
Missed my swimming this past week. Tyler had pink eye, so he couldn't go to the childcare. So far this week, the swimming doesn't look good either. I waited just over 30 minutes today for a spot to open in the childcare before giving up and leaving. It was really busy because lots of preschools are done for the year (just like Tyler's school.)
I'm pretty pleased again with my cycling. Yesterday I went on another "longest bike ride ever," AND I did it all by myself. I went over 35 miles in about 2 hr 20 min, averaging over 15 MPH. :-) I rode up to the bike path by Silver Springs Park and then followed the path through Stow, Hudson, and Macedonia to Alexander Rd and then turned back.
Sat - Bike 30.66 miles (with ladies from HCC)
Sun - Run 6.2 miles (Cleveland 10K)
Mon - off
Tue - off
Wed - Bike 20 miles
Thur - Bike 11.88 miles and Run 3 miles (with Grunt Girls)
Fri - off
Missed my swimming this past week. Tyler had pink eye, so he couldn't go to the childcare. So far this week, the swimming doesn't look good either. I waited just over 30 minutes today for a spot to open in the childcare before giving up and leaving. It was really busy because lots of preschools are done for the year (just like Tyler's school.)
I'm pretty pleased again with my cycling. Yesterday I went on another "longest bike ride ever," AND I did it all by myself. I went over 35 miles in about 2 hr 20 min, averaging over 15 MPH. :-) I rode up to the bike path by Silver Springs Park and then followed the path through Stow, Hudson, and Macedonia to Alexander Rd and then turned back.
Tuesday, May 18, 2010
Workouts and Cleveland 10K
I have not had much to write about since my last blog. April didn't go so well when it comes to 1/2 Ironman training. (On the family side, April was great with our vacation to Disney!) However, vacations mean lots of planning, packing, and worrying about flying, which didn't leave a lot of time or energy for training.
For the month of April I biked 3 times, ran 6 times, lifted weights 5 times, and swam 1 time (if you can call laps in the FL pool with the boys swimming.) Ha!
Thankfully, I think I'm back on track for May.
May 1 - 7
Sat - Run 3.18 miles
Sun - Swim 1500 yds and Lift
Mon - Bike 21.08 miles
Tue - Run 4.1 miles
Wed - Bike 23.7 miles
Thur - Run 6.11 miles
Fri - off
May 8 - 14
Sat - Swim 1700 yds
Sun - off
Mon - Swim 2000 yds and Bike 6.8 miles
Tue - Run 3.5 miles
Wed - Bike 27 miles
Thur - off
Fri - Run 4.2 miles
This past Saturday, May 15, I went on my longest bike ride EVER - 30.66 miles. I heard about a ladies cycyling group that's just starting up. It's every other Saturday, starting at the HCC church in Hudson at 8 am. I'm not very good at trying new thing all on my own, but I got ready and went, not knowing what to expect! Well, there were 6 of us and I was told we'd be going about 30 miles and we were headed down into the valley for some hills. Oh my. I've never ridden up a hill from down in the valley - ever. Plus, I've never hit 30 miles in one ride. Plus, I have a 10K race to run the next day (but I know this is part of my big training plan for September.) So, we're off!
I really enjoyed riding with these ladies! I found out a few have children around the same ages as my boys even. :)
We went almost 10 miles, when 3 ladies turned back to get a total of 20 miles in for the day. I stayed with the other 2 ladies to complete the planned ride of 30 miles. We went down into and back out of the Cuyahoga Valley Nat. Park 3 times! If you're familiar with the park, I rode up Northampton Rd (straight up!) and up Bath Rd, and up Truxell Rd. Wow! Quite proud of myself.
Then, this past Sunday, May 16, I ran the 10K in Cleveland (part of the Cleveland Marathon weekend.) I've only run one stand alone 10K before and it was in Cleveland two years ago. My time then was 57:59. I was hoping to beat that time, but I didn't know what to expect after my bike ride the day before.
I got to the race plenty early, the weather was great, and my legs felt much better than I expected. I started out a bit faster than I planned, but after a few miles I decided that since I was still feeling good, I would try to continue my pace - and I did! :-)
Mile Splits
1 - 8:33
2 - 8:55
3 - 9:00
4 - 8:57
5 - 8:54
6 - 9:04
.2 - 1:50
Official Time - 55:17
Pace - 8:48
Another PR for the year. :-)
For the month of April I biked 3 times, ran 6 times, lifted weights 5 times, and swam 1 time (if you can call laps in the FL pool with the boys swimming.) Ha!
Thankfully, I think I'm back on track for May.
May 1 - 7
Sat - Run 3.18 miles
Sun - Swim 1500 yds and Lift
Mon - Bike 21.08 miles
Tue - Run 4.1 miles
Wed - Bike 23.7 miles
Thur - Run 6.11 miles
Fri - off
May 8 - 14
Sat - Swim 1700 yds
Sun - off
Mon - Swim 2000 yds and Bike 6.8 miles
Tue - Run 3.5 miles
Wed - Bike 27 miles
Thur - off
Fri - Run 4.2 miles
This past Saturday, May 15, I went on my longest bike ride EVER - 30.66 miles. I heard about a ladies cycyling group that's just starting up. It's every other Saturday, starting at the HCC church in Hudson at 8 am. I'm not very good at trying new thing all on my own, but I got ready and went, not knowing what to expect! Well, there were 6 of us and I was told we'd be going about 30 miles and we were headed down into the valley for some hills. Oh my. I've never ridden up a hill from down in the valley - ever. Plus, I've never hit 30 miles in one ride. Plus, I have a 10K race to run the next day (but I know this is part of my big training plan for September.) So, we're off!
I really enjoyed riding with these ladies! I found out a few have children around the same ages as my boys even. :)
We went almost 10 miles, when 3 ladies turned back to get a total of 20 miles in for the day. I stayed with the other 2 ladies to complete the planned ride of 30 miles. We went down into and back out of the Cuyahoga Valley Nat. Park 3 times! If you're familiar with the park, I rode up Northampton Rd (straight up!) and up Bath Rd, and up Truxell Rd. Wow! Quite proud of myself.
Then, this past Sunday, May 16, I ran the 10K in Cleveland (part of the Cleveland Marathon weekend.) I've only run one stand alone 10K before and it was in Cleveland two years ago. My time then was 57:59. I was hoping to beat that time, but I didn't know what to expect after my bike ride the day before.
I got to the race plenty early, the weather was great, and my legs felt much better than I expected. I started out a bit faster than I planned, but after a few miles I decided that since I was still feeling good, I would try to continue my pace - and I did! :-)
Mile Splits
1 - 8:33
2 - 8:55
3 - 9:00
4 - 8:57
5 - 8:54
6 - 9:04
.2 - 1:50
Official Time - 55:17
Pace - 8:48
Another PR for the year. :-)
Tuesday, March 23, 2010
7:48
I did something today that I didn't know if I'd ever be able to do. I ran one mile in under 8 minutes. It was 7:48 to be exact. Yippie!! :-)
With the yucky weather today I went to the Nat to do my 4 mile run on the indoor track. During mile two I decided I should try to go for a fast final mile. During mile 3 I didn't think it was going to work out - I was feeling sluggish. But mile 4 started and I took off. The track at the Nat is 8 laps = 1 mile. Easy math - stay around 1 min per lap and then go as fast as possible for the last lap. It worked! WOW.
Mile 1 - 10:20 warm up
Mile 2 - 9:48
Mile 3 - 9:32
Mile 4 - 7:48 :-)
With the yucky weather today I went to the Nat to do my 4 mile run on the indoor track. During mile two I decided I should try to go for a fast final mile. During mile 3 I didn't think it was going to work out - I was feeling sluggish. But mile 4 started and I took off. The track at the Nat is 8 laps = 1 mile. Easy math - stay around 1 min per lap and then go as fast as possible for the last lap. It worked! WOW.
Mile 1 - 10:20 warm up
Mile 2 - 9:48
Mile 3 - 9:32
Mile 4 - 7:48 :-)
Saturday, March 13, 2010
St Malachi 5 Mile Race Report
Today's weather wasn't quite as nice as last weekend, but still good for March in Ohio! Low 40s and rain. My first goal for today was to beat my time from last year, which I knew would be easy. Last winter I had some knee problems, which left me swimming all the time, but not running very much. So, last year my 5 mile time was only 48:00. I also wanted to run under 9 minute miles, finishing under 45 minutes (which would beat my former 5 mile PR of 45:19 set in Painesville in July of '07.) I'm very happy to say that I crushed my goal time.
Total Time - 43:13
Average Pace - 8:39
Mile Splits
1 - 8:14
2 - 8:37
3 - 8:54
4 - 8:48
5 - 8:38
Avg Heart Rate - 177
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