Monday, August 31, 2009
Its also less than two weeks until Muskoka 70.3, my FIRST half iron.....
I am excited, but nervous as well. What better way to quelsh some nerves than to oh, sign up for a race?!!
Its a fun race, an adventure race. Labour day weekend we are going to a friend's cottage with running friends, and participating in teams of two in an event called Logs, Rocks and Steel.
We are doing the short course, which entails
-a 4Km paddle (Hubs swears he knows how to steer a canoe)
-a 15Km trail bike
-5Km singletrack trail run
My teammate is Hubs, and our team name is "The Marathon Maniacs". Groan. I know, not very original, but look, we already have our shirts!!!
It should be fun, my first ever adventure "race". I say race, but we are just doing it for fun. I don't want any twisted ankles or bruises before my half iron the following weekend.
I also went for a half wonderful long 90K bike yesterday. I say half wonderful, because on the way out I felt strong, terrific, and averaged about a 31.5kph pace! Then one the turn around, we met the wind I hadn't realized was at my back during the way out. Ofcourse it was drizzling rain and I struggled the entire 25 miles or 45K back. I never mind wind that much while running, but wow, it can really change the outcome on the bike, we averaged about 22kph on the way back, and by the end of the bike I was screaming to myself (and sometimes outloud) "Get me the fffity f%** off of this bike!!" :) I was also freezing, it took the entire day and a 45 minute shower to warm up! But I'm better now. Tomorrow I am riding the Muskoka 94K route for the last time before the race, and it will also be my last long ride. I hope there is no wind!
Hope you are having a good Monday, thanks for reading!
Friday, August 28, 2009
If you haven't yet, go visit Tall Mom and enter her Pearls of Wisdom Giveaway!
Happy Friday Thanks for reading!!
Thursday, August 27, 2009
Wednesday, August 5, 2009
Some Wednesday Ramblings;
Random Rambling #1 - Pasta alternatives
Yesterday I made a really delicious dish that is a great alternate to pasta, Spaghetti Squash Alfredo. I am trying to add more variety to my diet, and this squash will definitely be incorporated into my diet. For the recipe, or how to prepare spaghetti squash, click here. Amanda at Run to the Finish also posted some pasta alternatives on her blog yesterday.
Random Rambling #2 - Seeking a Running/Triathlon/Nutrition Coach
I am having a hard time juggling training for my half iron distance triathlon and Full marathon at the same time. My running has taken a little bit of a back seat in terms of the distances I need to be completing to obtain a PR at St. George in October. I am still going to run St. George, but I am thinking that my goal marathon will likely be the Road to Hope Marathon I ran last November.
I think I am spinning my wheels lately, and like I really could use a coach to help me get the most out of my workouts. This triathlon stuff is so new and I would like some guidance to take me from now to the end of this year.
The trouble is, I have no clue how to look for or find a coach, so any suggestions would be helpful. I don't want a generic e-mailed program, I need a more of a tailored program with continual feedback and adjustment based on workouts completed. I am thinking I need someone to offer nutritional advice as well. I have no idea if this is realistic, or what this might cost.
Random Rambling #3 - Bikers Beware!
This article was on the Nacho website this morning, and I thought it may be important for us triathletes to read.
Welcome to Slowtwitch.com - Kentucky triathlete killed by hit-and-run driver Written by: Timothy CarlsonDate: Sat Aug 01 2009
A Kentucky man participating in a sprint triathlon in Louisville, Kentucky was struck and killed this morning by a hit-and-run driver, according to the Louisville Courier-Journal.
Police charged Kenneth Yates, 25, of Louisville with murder, drunk driving and assault on a police officer, according to Louisville Metro Police spokeswoman Alicia Smiley. Police stated that Yates was drunk and driving at high speed when he hit John Carr, 47, of near by Owenton, Kentucky, about 8 a.m.
Carr was riding in the cycling leg of a sprint triathlon at E.P. 'Tom' Sawyer State Park when he was hit from behind. Louisville Metro Police said that Yates continued driving with Carr’s bicycle still on his windshield until he was stopped by an off-duty police officer directing traffic for the triathlon.
According to police, Yates fled on foot to a nearby house until he was brought back to the scene by his mother.
The Courier-Journal cited a Jefferson County Deputy Coroner who said that Carr was pronounced dead at the scene of blunt force trauma. Louisville Metro Police spokeswoman Smiley said Yates resisted arrest, which prompted the additional assault charge.
The 28th annual edition of the E.P. “Tom” Sawyer State Park Triathlon was a USA Triathlon sanctioned event consisting of a half mile swim, 14-mile bike and a 5k run held on park grounds and surrounding roads.
Random Rambling #4 -Giveaway
Julia at Chocolate Shoestrings has an Endurance Sports Nutrition Book giveaway. Head over for your chance to win!
Monday, August 3, 2009
:) Aw the great outdoors.
(Hubs has hidden the camera from me, I'll update with photos later)
I was a bit of a bundle of nerves going into this race, but somewhere along the line I decided I was being ridiculous. I was putting time pressure/goals on myself, and I just started doing these a month ago. I didn't bike or swim at all before the end of June, so why was I being so hard on myself? I went into the race determined to put forth my best effort, but not to let time spoil the accomplishment of finishing my first Olympic distance tri.
Hubs and I arrived in Ottawa a little after 6, and race kit pick up went only until 6 (or early the next morning), so we decided to stop by just in case they were still there, and to scope out the race venue at the very least.
We were unable to pick up my kit, but I did get to see where the beach was (and the no swimming in the water - apparently there was a risk of swimmers itch due to the rain and humidity.... uhhh gross!) I also noticed that the transition area was a good 300+ meters from the beach, up a grassy hill covered in Canada geese poop.
Still, I remained excited and positive and felt good knowing where I had to go the next morning, so Hubs and I went out for a nice Italian dinner near our hotel and called it an early evening.
I slept on and off throughout the night, and was relieved when my alarm went off at 5:30. I just wanted to get this race on with!! I ate a banana, got dressed and headed over. We stopped for coffee and bagel and PB on the way.
One thing I love about tri's is that once you are at the race location in the morning, you have no time to be nervous. You need to rack your bike and set up your transition area, pick up your time chip and race kit, get body marking done, use porta potties at frequent intervals, put on your wetsuit, and attend a pre-race meeting.
My pre-race set up went well. The Sun was coming down strong already and I knew that I would have to stay hydrated. There weren't enough porta potties though and the line up forced me to rush to put on my suit and I didn't have a warm up swim.
The Swim: 1500 meters + T1
Time: 38:29 (2:34 per 100 meter) Note: I wish the transition were separated out. I want to know how well I swam, and how well I transitioned to the bike, next time I will make sure the race I pick separates the two, some do, some don't.
My strategy for the swim was just to relax and not push. I tried drafting a few times (allowed on the swim) but found I couldn't never find anyone my pace or heading in the right direction, so I headed it alone. I felt great and verrry relaxed. Maybe too relaxed, the swim seemed to be over quickly and I was a little sad when I exited the water.
I stripped my suit on the beach instead of running the distance to the transition zone, and Hubs took the suit handed me a gel and a cold bottle of sports drink which tasted sooo good!! I tried not to think about the bird poop as I ran to the transition zone.
The first transition went well, I tried to be purposeful and not rushed. I didn't want my bike to start out the same way it did last time!!
The Bike - 40 km - Time 1 hr 30 minutes, 20 seconds
Speed 26.6 kph
The bike course was 4 -10km loops along the canal - beautiful, although sunny. I felt really good on the bike. I tried to keep a steady pace and focused keeping my cadence above 90, which I was able to most of the time. I caught myself humming on the bike, so I was in a zone where I was working, but still enjoying myself. I felt myself tire towards the end, but overall felt pretty good.
T2 + The Run -10 km (or should I say colossal disaster) - Time 1 hour, 9 minutes, 54 seconds
Pace 7 min/km
Yikes, well I came off the bike feeling good, but I knew the run would be tough. It was hot and humid, and I never run well in these, let alone after two hours of intense swimming and biking. The run really humbled me.... I have so much to learn about tri's.... the people that do these things are really truly strong, and as a beginner, I must not feel compelled to compare myself, only strive to do better next time.
The run was along a curvy, rolly bike path. Long and short, I didn't like it. It was sunny hot, and I could never get a rhythm since it was up, down, turn, watch out for the bubble in the pavement etc... I would have preferred a regular road run, but I think what was the worst part was that when I went to run I felt nauseous, so for the most part I had to walk. In retrospect, I took my last gel on lap three of the bike, so maybe I bonked?!! Experienced tri people, any advice? I was drinking e-load regularly. Needless to say, this was the slowest 10K I have run in ages, even my recovery runs are faster than this, but the tri is a different monster that has humbled me!!
Anyway, regardless I was still excited and proud to cross the finish line!!!
3 hours, 18 minutes, 42 seconds.
Something to build on, and I did it. I am motivated now to get even more focused for Muskoka 70.3. My goal will be to complete it, I realized after this race I am not in a position to declare time goals yet, but I still think I can do this. I need to up the BRICK runs and incorporate hill repeats. Apparently Muskoka is one of the toughest 70.3 courses.
Anyway I am off to read and comment on your blogs. Special shout out to X-Country Squared for rocking her first sprint triathlon!!! Thanks for reading (Pictures to follow)