Archive for the ‘Triathlon Training and Races’ Category
9/30/12 – TRIFREAKS Triathlon Sprint: A For Reals Triathlon
Posted by admin in Training (running, cycling, etc.), Triathlon Training and Races on September 30th, 2012
Today, my brother-in-law, Drew, and I completed the Trifreaks Triathlon Sprint. It was his first ever tri and my second. So, being the seasoned vet that I am, I was giving advice and helping him gather his gear and set up his transition area. I even took him to Greenlake for a pre-race swim on Friday when he arrived in Seattle because he had never had a chance to swim in his wetsuit. Yes, I am rad. Totally.
We excitedly picked up our race packets yesterday in Kirkland, the race location. Having spent relatively no time in Kirkland, I was not familiar with the race course. So, we drove it.
OMG. The bike course.
HILLS.
No, that wasn’t the last hill, there’s more. Oh, good a flat – no WAIT! The hill keeps going around that turn.
For 2.37 miles we climbed a total of 430 feet. Then we went down and up, down and up, down and up, then a final descent of 430 feet over 2.40 miles. That final descent looked kinda scary, but much better than another climb! The real kicker was that we had to do it all AGAIN – yep, two laps to make 13 miles. Yay!
I guess it is good to know what you’re going to be facing, but man, does it have to be so blunt?
Anyway, that was yesterday. Today, we got up to 48 degrees F. Whoa. That is cold. A wetsuit cannot save you.
The rundown:
4:00am – alarm goes off.
5:45am – arrive in the dark and 45 degrees to rack our bikes and set up our areas (note to self: take a head lamp next time to see in the dark).
6:30am – first of TEAM ERIN arrived with Lynda and Matt, who randomly ran into Adam in Starbucks!
7:00am – the sun started to rise, and we have wetsuits on. No shoes – thus begins the numb toes.
Drew and I had decided to go in the 5th or 6th wave (somewhere in the middle) since we figured we were middle finishers. So, we didn’t start until 7:30am. First of all, you know it is cold outside when the 65 degree F water feels warm. By the time I hit the water, I definitely had numb toes and several numb fingers on each hand. I was mildly annoyed and scared by this, but I figured that once I started to swim, I might warm up enough to get those digits back to having some feeling.
Around 7:25am, our self-selected wave started. We were off! The first leg of the triangle went great! I decided to polo free style out of the start line, then I did the breast stroke for the remainder of the race. One goal is to freestyle the entire race. Once around the first corner buoy, all hell broke loose.
I could NOT see! We were heading due East, and the sun was just over the horizon right where the next buoy should be. Wow! Then, there was the steam coming off the lake to add to the fun. I used the boats and other people as sights, but I lost time here due to being disoriented and blinded by the sun. Meh.
Last third was cake without the sun in my eyes and I made it in in 24:41. Not bad! Right on target. I would have been faster if not for that sun thing in the middle.
One long (7minute) transition later, and Drew and I started the bike. My chain was off the bike, I guess from being jostled in the commute or something. So, I put it back on and took off. Drew left me in the dust. His superior mitochondria from Colorado living were starting to show at this point.
Ok. I brought a jacket for the ride, but the transition area was warm, in the sun and out of the wind. So, I did not think I would need it. Until I got on the bike where in the shade with the wind, it was quite chilly. I’ve never wished for a jacket so much in my life!
We started that aforementioned 2.37 mile hill. Then, the down and up portion. Not too bad. Wait, there’s a really steep two hill up ahead! YIKES! I made it in the lowest gear. Then, I bombed the downhill for maximum enjoyment.
When I noticed it took me 35 minutes on the first lap, I realized I was not going to beat my previous Danskin time of around 40 minutes. It also dawned on me that I would have to do it again. I was heavy with doubt that I could do it, but I did! I completed the bike in 1:10. I am totally proud of this time!
I did a 2 minute transition to the run, and I did not have nearly the dead leg this time because I had the dead feet. My toes and forefoot were completely numb. It felt like I was pounding wooden logs on the ground. YUCK!
The run is my nemesis, and as such, I was not too excited for it. As I was getting into the groove, I ran into Drew on his way back – wait a minute! He’s NOT WEARING SHOES!!! Yep, Drew had taken a tip from Adam and run half the race in his Five Fingersâ„¢, and once he figured out the course, he removed his shoes for the last half. So cool!
Meanwhile, I was beginning to feel my posterior tibial tendon as well as my toes and forefoot! I have been working on a new stride and mid-foot strike with Brian during Physical Therapy to relieve the stress on that tendon, which I was trying desperately to obtain with minimal to no success. I could not feel where my feet were hitting the ground through my triathlon shoes.
Wait – what if I took my shoes off, too? So, for the last mile of the run, I, too, ran BAREFOOT! It was fantastic.
I could not have run much more distance barefoot, though. I carried my shoes in my hands and enjoyed the feel of where my feet were striking the ground and the ease with which I could make minute adjustments to help my tendon.
Then, there was the finish line. TEAM ERIN were all there, and they surprised me by running me in! It was so fun!
TEAM ERIN Trifreaks 2012
I completed the run in 38:42, which was basically what I was expecting with a run/walk pace. All in all, the entire race was 2:23:41. Not awesome, but I am proud of it!
Thanks to Adam for being the most supportive and excellent husband ever! Also, thanks for the awesome picture! And thanks to Peggy, Ollie, Brandon, Melissa Charlton, Lynda, Matt, and Julie for all getting up super early on a Sunday, enduring the freakish cold and running me in! You all ROCK!!!
8/30/12 – First Ride With Clipless, or Scariest Ride Ever
Posted by admin in Triathlon Training and Races on September 9th, 2012
So, after my trip to the PT, I immediately went to meet up with my triathlon training group for a 15 mile ride along the Burke-Gilman Trail. One catch: I had just installed my clipless pedals (Yes, they are called “clipless” even though they make a “click” when you actually attach your shoe to the pedal. For an explanation see the REI website: http://www.rei.com/learn/expert-advice/bike-pedals.html)Â the day before.
Yeah.
I got up Thursday morning and tried the clipless pedals out while leaning against the house. After about 2 minutes of practicing clipping in and out of the pedals, I felt that I should ride around the driveway. NOPE! I almost fell off the stupid bike in the driveway – OMG!!!! How on earth am I going to make it through an entire 15 mile bike ride?
Back to present time, I arrived at the group meet up spot and put on my new clipless bike shoes, which are shiny and white. Why anyone would ever make a bike shoe white is completely beyond me. And why would I buy said idiotically white shoes? If you must know, I tried on every pair in my size at REI, men’s and women’s, and the crazy, shiny white shoes felt the best.
Ok. I put on my shoes and with every tightening of the velcro, my anxiety grew. I got my bike off the bike rack on top of my car (another invention that is not as good of an idea as it may seem), and I began to search for Linda, who is the resident bike expert for the team.
Then, I realized I did not have my bike helmet.
For someone who had been dreading this bike ride all day, I was crestfallen. I realized that I had wanted so badly to make this initial ride with the triathlon training team because it is such a safe and nurturing environment. I knew that I could ride and fall without being judged and with lots of encouragement to keep going. So, the thought of having to go home (It is against the law to ride without a helmet in the state of Washington. Thus, no helmet, no ride.) was devastating.
One of my teammates pulls a size small or medium helmet from her car, but, alas, my huge head was too big for it. With tears in my eyes I began to haul my bike back up on top of my car when I realized I had not taken my haul to Goodwill. In my trunk, in all of it’s 15 year old glory, was my old helmet. YIPPEE!!!! HOORAY! I had never been so freakin’ happy to have not actually done all of my errands as I was in that moment.
With my helmet on my head, I excitedly crossed the parking lot to Linda. She told me to stay away from people and cars and to practice clipping and unclipping before we actually started the ride. I have not been that nervous in a very long time. I rode several laps around the lot, and I found that I could actually get my foot off the pedals if I thought, “I want to slow down. UNCLIP, then press the brakes.”
Sweet! I decided to make “UNCLIP, then brake” my mantra for the night.
And away we went.
The ride was excellent, even after it got dark. I realized that a black jacket in the dark was a bad idea, and that a light on the front of my bike would be a very good idea (I do have reflectors!!! They don’t emit any useful light for me, though.).
I did NOT fall down once. I kept my mantra going, and I was able to maintain the average pace of 16 MPH. It was rad.
Needless to say, I felt really badass when we returned to the parking lot. What a great ride! I couldn’t wait to ride my bike everywhere!
8/19/12 – THE TRIATHLON!
Posted by admin in Triathlon Training and Races on August 30th, 2012
At long last, the day was here! After a week of pouting because my ankles were killing me, I felt rested for the race. READ: I did not go to the gym to do the workout tailored to my need for more stretching in my hip flexors and quads; I did not do my bike, run or swim unless I had to train with my training group; and I barely used my foam roller. I was a mess. I was disappointed. Once again, I had trained too much and injured my feet. MEH.
Well, my wonderful husband also surprised me by saying that we should look at bikes. So, we did, and I got a new, super fast bike! I did not get clipless pedals/shoes because it was Friday before the race on Sunday, and, technically, you’re not supposed to have anything new on race day. However, I figured a road bike (versus the mountain bike that I already had) was a fine exception.
Saturday, I rode my bike to the expo where I picked up my race packet with three numbers and a timing chip in it. What were three numbers supposed to be for? 1. for me to wear on the bike and run 2. to attach to the bike 3. to stick on my bike helmet. Oh, right!
I met Denise Geroux’s (my coach) mentor, Sally Edwards. She was inspiring and very energetic. Then, since I was new, I stayed for the race rundown with Sally. That was completely useful as I learned where all the numbers went as well as a few tricks to use during transitions.
Then, I rode my new bike home enjoying how fast the wind whipped through my hair as I raced along the road at super speeds unattainable on my clunky mountain bike. I then dropped my new bike off at the race transition area and got ready for the race.
Sunday morning at 5am, my alarm went off. Wow! No one said that race day would start so EARLY! Surprisingly, I did not really need any coffee to get going! Adrenaline is amazing.
My husband and I headed out and picked up TEAM ERIN – Ollie, Brandon and Julie (Adam was already in the car with me). They are some of the most amazing friends. They wore the hot pink shirts with “TEAM ERIN” printed on the front and got up at 5am on a Sunday! Thanks guys!!!
Anyway, I got to the race, stood in line for the port-a-potty and squeezed into my wetsuit. I then headed down to the swim start about 15 minutes early to get into the water and acclimate before I had to race. As I was standing waiting for my wave to start, I couldn’t believe it was here. I wasn’t really nervous. Instead, I was excited and incredulous that it was actually happening.
Then, the countdown for the swim began, and we were off! I alternated between swimming all out until I couldn’t breathe and breaststroking until I had control again. I feel like I should send a thank you note to the woman who kept up with me because I shaved 4 minutes off of my time trying to stay ahead of her 🙂
Once out of the water, I had no brain, I was on auto-pilot. “Take off the swim cap and goggles in one swoop, then unzip and peel off the wetsuit to the waste…” In the middle of my refrain, Adam starts yelling from the sidelines. I’m completely disoriented because he’s not part of my plan at this point! What’s he doing here, anyway? Oh, yeah! That’s awesome! He just watched the whole swim and he’s taking pictures (that’s why the pictures are so good- hahaha!).
I continue to the transition area, and just when I think I can get back to concentrating on continuing to remove my wetsuit, while watching for pebbles under my bare feet, Ollie and Brandon show up out of nowhere along the trail! HI!!! Totally awesome! When I arrive at my transition plot, I somehow manage to get out of my wetsuit, but not before removing my timing chip from my ankle. I went through my mental list – helmet, glasses, shoes, number, bike. And I was off!
My new bike was amazing! I did not have pedal cages or clipless pedals or shoes. So, it was just my foot and the pedal with mostly downward pressure to propel me along. I did great until the ramp onto I90 (YES! We got to ride down the express lanes of a major interstate across a floating bridge! SWEET!), I did not gear down enough, and my bike stopped. So, rather than fall over, I chose to get off the bike and run it up the hill. To my great surprise, everyone else was walking their bikes up the hill. I kept thinking in my head, “Isn’t this a race? Shouldn’t we be running?”
Needless to say, my new bike was kicking butt down that express lane. I was feeling really great about my speed until the first person passed me. At this point, I look at her pedals and shoes. My mind responds, “The only reason she passed me is because she’s got clipless equipment.” 😉 I was passed my many more people, most of which also had clipless pedals/shoes. Yep, I’m definitely going clipless now!
Halfway through the ride, I realize that I’m not wearing my timing chip. YIKES! What happens? Will they kick me out of the race? Nah. I’ll just have incomplete times. Good thing I remembered to take note of my bike start time on my own watch.
So, as I entered the transition area, I noted the time at 1:09. I had started the bike at 27 minutes. Yeah, that brain organ is just not cognitively active at present. I’ll ask Adam later – wait! I hear Adam now! AWESOME! The bike to run transition was much quicker – take off helmet, put on hat, put on timing chip and GO!
I started out strong because I knew that “Team Erin” would be there to cheer me on, and I didn’t want them to cheer me walking 🙂 Once out of eyesight, I walked. No one is kidding about that “lead leg.” My legs felt like they were made out of wood or lead or both. Picking them up was torture. Then, one of my team members ran up next to me, and I decided to run again.
I made it about one mile, then my ankles started to burn. Next, shooting pains started to travel along my posterior tibial tendon. GAHHH! I walked. Another of my teammates caught up with me. She and I kept playing catch up for a while. The most amazing thing throughout the entire race was how our team kept cheering for each other when we would see each other along the route. This happened a lot during the run when the route doubled back. We would all high five as we passed one another along the route. Yes, this definitely spurred me on to run as much as I could. I alternated running until my ankles were too painful and walking until I felt like I could run again. I finally gave up after I ran up Genessee Hill and walked in.
Now, I was saving up for the finishers shoot. If there’s one thing I know, people remember how you start and how you finish. So, I was going to RUN down the ENTIRE finishers shoot! And I did. I even pumped it up at the end to finish in 1:48! Less than 2 hours!
Adam and Brandon did the math on the bike, and at 21 minutes on swim and 42 minutes on the bike, I had shaved four minutes off the swim and about 10 minutes off the bike. My run was around 36 minutes (I have no idea how long my transitions were due to forgetting my chip during the bike), which was about 4-5 minutes slower than I normally would have run a 5k, I think.
Overall, what a great way to start triathlons! Ollie bought me a recovery massage at the end, which was such a delight! Thanks, Ollie!
I think meeting up with my training teammates throughout the race was amazing! Seeing “TEAM ERIN” on a field of hot pink was just fantastic! I really would not trade that experience for anything in the world. And next time, I hope to run the ENTIRE 5K.
As for the following days, my ankles got pretty bad – very tight, painful when walking, very painful when running. I started making phone calls – Dr. Larry and Brian Crosier (PT who was recommend by Mac at Born to Run). I plan to make this sort of the final round of foot rehab. I want to get it right this time so that I can run a marathon.
August 11 – Mini-Triathlon on an Auspicious Date
Posted by admin in Triathlon Training and Races on August 14th, 2012
On this date 28 years ago, my aunt and uncle got married. Consequently, it was also the birthday of a very dear grandfather, who has since passed away. This year, August 11 marked my first ever mini-triathlon practice! Of course, it is also the day after I returned home from a trip to Nicaragua (I could write volumes on that trip – so much fun!). So, bleary eyed, and not so sure what timezone I was actually in – just hoping that my alarm clock was still set to Pacific time, I got up 5 1/2 hours after I went to bed; donned my trisuit for it’s inaugural triple event practice; and headed out the door. Oh yeah, my husband grabbed the bike for me – he’s so great!
I arrived at the mini-tri site and started the laborious task of putting on the wetsuit. It adds a whole new meaning to the phrase “Suit up!”
Once in, the coaches talked and explained the route. We introduced ourselves to the other teams, and that’s when I realized just how awesome some of these women were.
The other two teams were Heartzones Bellevue and Team Survivor – a team of women who had all survived cancer. One of the women racing that day was 82 years old.
We all lined up in the water and started the race. It was so exciting! I got kicked a few times; I kicked a few people; and then we all started to break up into our swim paces. I definitely had a tougher time breathing due to the excitement of it all, and the fact that I was basically sprinting in the water. Normally, I do NOT sprint while swimming. I breaststroke, which is a slower, more laborious stroke, which enables me to breathe and sight easily. Thus, once I started to pace myself, all was well!
I easily transitioned to the bike, but I found it weird to slide my semi-wet feet into my shoes. It was all squishy, and I kept thinking, “Hmmmm. I wonder if my feet will be all pruney at the end.”
I do not use clips on the bike, which I am definitely rethinking as I believe it would add greatly to the efficiency as well as ankle support during the ride (more on that later). Also, I’m on that clunky mountain bike. Man, I worked hard to bike the 10 miles! I kept getting passed by folks with clips and road bikes with those delightfully skinny tires. Boy did I have bike envy by mile 3.
Toward the end of the bike, I used the pull up with your hamstrings method that Coach Denise taught us to help transition from bike to run. I had heard that your legs feel heavy after the bike, but I wasn’t sure if that was true since I had not experienced it.
Okay. It’s true. My heavy, solid, log-like legs would not run after the bike. I had to walk out of the transition area with my brain screaming, “RUN!!! RUN!!!” to no avail.
Finally, I could run, and run I did! I ran the entire first 1.2 miles, which included Genessee hill, which will be featured in the race. However, on the final 1.2 miles, the inside of my right ankle started to burn. I tried several changes in my stride and foot falls to help alleviate it. No luck. So, I walked and ran to the finish.
Note: I did the bike and run in 0mm drop minimalist running shoes called Inov8 BARE-X LITEâ„¢.
All in all, it was a good mini-triathlon practice! I finished the .3 mile swim, 10 mile bike, and 2.4 mile run in 1 hour 30 minutes. Woohoo!
As for my ankle(s – now it is both ankles. I believe they get jealous when one gets more attention.), I have an appointment with a sports medicine doctor (new member of the village?) Tuesday. More on that later. I also made an appointment with Mac at Born To Run for his coaching on minimal/barefoot running technique and form as I think that my form may still be putting undue stress on the ankles. We shall see!
July 2012 – Triathlon Training
Posted by admin in Triathlon Training and Races on August 14th, 2012
For the entire month of July I have been working and training for the Danskin Triathlon Sprint Distance on August 19th. What a ride! I can say that I have dashed with some amazing women up and down sandy hills, darted up and down paved hills, ridden my mountain bike (not race appropriate, ahem) up and down hills, swum across Greenlake many times, frolicked in the water of Lake Washington with the milfoil, and watched many amazing moments of my fellow teammates overcoming fears and making goals. It’s been wonderful!
As for me, I made several goals of running 3.1 miles during a weekly run with Born To Run. I also can swim farther than I thought I could – despite the fights with my bratty self in my head. You know who I’m talking about. The voice that says, “I don’t wanna!!! Just take a short cut. No one will know!” or the timeless “Waaahhhhh!” Yeah, I especially like that one. I have become stronger mentally and physically.
BRING IT!
6/9/12 – New Life Challenge Unlocked – Triathlon Sprints
Posted by admin in Triathlon Training and Races on June 10th, 2012
This weekend I took the plunge – I registered for not one, but two triathlon sprints. Why? Well, for one, my brother-in-law said he would do one with me. Check. That’s the second one. However, I know myself, and I know that I can sometimes not have a good showing on my first try at a new sport. So, I thought to myself, “Self, you probably want to try this out before going into a race with your brother-in-law.”
Thus, the first race is an all women’s race, which I love because it takes some of the pressure off somehow. Racing with women feels great, and the medal usually has pink on it somewhere, which, lets face it, I love.
You may be asking yourself, what exactly is a Triathlon Sprint? Well, it is shorter than an Olympic diatance triathlon (yay!) with most races having around a 0.5 Mile Swim ~ 13.9 Mile Bike ~ 3.11 Mile Run. An Olympic distance triathlon has 0.93 mile Swim – 25.82 mile Bike – 6.17 mile Run. It will be a while before I go there.
I will begin training pretty much now. For example, I have already begun long bike rides once per week with my husband. They are usually 15-20 miles to various parts of the greater Seattle area. However, until this weekend, I was just doing it for fun and taking the bus home from strategic locations b/c I live on a HUGE hill. I am not very good at hills….YET. Today, I did not take the bus home; rather I biked up those hills and only had to walk up the last two blocks of hills. I feel awesome! Kind of like Superwoman or Wonder Woman.
The swimming is my greatest challenge as I have not done lap swimming for a long time. Actually, I have not really been swimming since moving to Seattle b/c it is so cold up here. I’m sorry, but 70 degrees Fahrenheit does not constitute swimming appropriate temperatures. Especially not when one is used to the Southeastern US 100 degrees F and 100% humidity. That’s pool weather folks. Plus, the southern lakes actually get above 85 degrees F sometimes!!! What? The water is around 70 degrees F here….in August???? Okay. I can get a wetsuit. Yes, I’m going to get a wetsuit. That’s cold water.
Anyway, I am looking forward to the challenges and the workouts. I think this will definitely get me off this here plateau. See y’all on the other side!!!!