Training moves on

Workouts last week were very lazy. A lot going on. I did do spin class Monday and swim Wednesday 1500 yards because that was my last week for the gym. Other than that I did things at home. It was nice to get a big chunk of that done. This week has been a different story. I have had some great workouts. Monday I ran for 60 minutes. I got in 6.5 miles. I felt nice and relaxed and was even able to take the last hill at a reasonable pace. Tuesday my muscles were sore from Monday, but it was a good sore in just the right places. Nothing that hinders working out. Calves were pretty tight. Since it was raining, I jumped on the trainer indoors. I thought I would be on there for 10 min and just be dieing. I hate the trainer. I ended up being on there for a solid 45 min: 10 min warm up, 3x3:00 Variable gearing (1:20 medium gear 90 rpm, :40 easy +120 rpm, 1:00 hard 80 rpm) with :30 second rest after the first two then one minute rest after the last then right into a 10:00 time effort (75%-80) after that 3x3:00 Isolated leg training (20 sec right, 10 sec together, 20 sec left, 10 sec together x3 = 1 set) with :30 sec rest in between sets then a 4:00 cool down. Wednesday a 35 min bike followed by a 20 min run. I felt great. I pushed myself hard on the bike and worked hard on the hills then came back and ran 2 miles hard (7:30 mile pace) with 5 min cool down jog. I was exhausted but it felt good. I was pretty sore all week and thought today I would be even more sore, but I actually am hardly sore at all. I am taking tonight off then will run tomorrow night. I start school next week so I will get in the pool then. Going to shoot for 2 times a week in the pool and hopefully hook up with the triclones (Iowa State Triathlon Club) for workouts during the week. It will be nice to have someone push me. I canceled my Y membership since I am paying for the athletic facilities in Ames. I will actually get to swim in a nice pool - sorry Grubb Y, but your pool sucks and is disgusting.

Big Creek 30 Race Report

I learned a couple things Sunday at Big Creek: 1 - I have work to do, 2 - hot is hot. I arrived late at the site because usually they have the bike racks separated by numbers so I was going to be in the same row no matter what time I arrived. I arrived at 7:15 to hear an announcement of the race being shorted to 1000m swim, 40k bike, 5k run. Only the swim and run were shortened. This boads well for me since the bike is my strong suit. Transition closes at 7:30. Ok, I was a little later than expected, but it worked out perfect. I got marked and picked up my timing chip then headed into transition. I was way at the end of the bike rack, but really didn't care. I ended up with a lot of space which I didn't need, but it was always welcomed. I get my transition set up and got out of there right at 7:30. I didn't have time to jog or warm up, but it was already pretty warm and I also wasn't going to go out hard like I normally would in the swim. We stand on the beach for the pre-race talk. I chatted a bit with a friend who this will be his first triathlon. I gave him some pointers then he was off while I waited for my wave.

Swim: 22:36 (~33:45 for 1500m) - goal 38 min for 1500m
I was off at 8:16. I started in the back because it has been awhile since I have raced. Once we started I remembered why I don't start at the back. It takes everyone forever to get going. I got impatient and jumped in. It worked out well. I picked up a draft and another girl swam right next to me so I didn't have to site and I had a draft the whole way out. Thank goodness because my arms got exhausted. I ended up having to kick more because my arms were so tired. I guess I should have gotten in the pool more than 5 times this year :) Anyway, I was happy with my swim time especialy no wetsuit because the water was 84 degrees.

T1: 0:56
I still got it. I had a quick transition. The only thing that slowed me down was the fact that my spot was in a really crappy part of the parking lot. Tons of rocks and cracks that killed my feet. I am just glad it wasn't glass. I should have payed more attention to this before the race and tried to clean up the area a bit. Oh well.

Bike: 1:19:04 - 18.9mph - goal: 1:18 - 19mph
I was slower than I liked, but considering the swim completely wiped me out and I did not have my legs the entire ride, I thought I did well. I passed 7 girls in my age group which turns out I was 3rd to last out of the swim and gained my spots on the bike. I would really have liked to average 20mph if I had more time to train. I think I would have if I could have been able to push harder at the beginning when I was riding with the wind. Oh boy it was windy too.

T2: 0:58
I was a little slow here and it was again because of the rocks and at this time the pavement had heated up quite a bit. I would have like to get it under 0:40, but I think my spot wasn't going to allow that as I was quite a ways off of the path.

Run: 27:08 - 8:44/mile
No going to lie, I was dead. For as many times as I have raced at big creek (4 times before this) I have never realized that the first mile was all slightly up hill. It's funny how you never notice these things until you are hurting. I wasn't sure how I was going to feel considering I have done a couple bike/run bricks, but never included the swim before any of those. I felt good for about the first 1/2 mile then it was painful. It was hot. I was having trouble keeping water down on the bike. I would burp and I would get a mouth full of water I just spit out because it was discusting. I went through 2 water bottles on the bike. I just kept forcing it down knowing it was going to be hot. I am pretty sure the heat is what killed me. My legs weren't tired and I wasn't breathing hard, I just had no energy. I started right behind a girl and finished right behind her. No one passed me, but I passed a lot of "tough" looking people. The heat got to everyone. Didn't pass anyone in my age group or even see anyone that could be. It turns out the next closest one was 6 min in front of me.

Finish time: 2:10:42 9/18 age group
This was a good race and helped me realize what I need to keep working on. I am right where I thought I would be and can dial in my training to meet my goals for the National Collegiate race this spring. Hopefully it works out that I get to go.

Pre-Big Creek

Big Creek is Sunday. Am I ready? I suppose. I am not mentally in it yet. First off, I didn't even realize it was on Sunday until Tuesday of this week. I almost forgot about packet pick up on Saturday. I still need to practice my transitions since I haven't actually done a real transition since Hyvee of last year. I am a little rusty getting my bike shoes on on the bike. I need to change my laces in my shoes, clean my bike, and gather up my gear that has been in a box for almost a year. I was hoping for a wetsuit swim because I know I will be a little anxious for the swim start, but decided I will just start at the back and avoid the crazyness at the front. I am feeling good for the rest, but not sure about putting them all together. It has been a long time since I have worked out for 3 hours. I am going into this race as a "I need to get the tri-fever" again to get me some motivation for this winter. I will try to get the race report up before December.