4 Big Weeks Until the Taper!

With my last warm up race behind me, the countdown to IMFL is on (ok, as if it wasn't already)! Now, more than ever, with the hours continuing to ramp up, I think I am actually looking forward to the taper (please remind me of that when I am going taper crazy).

Mileage for Week Ending 9/20/09 (including race)
Swim: 9475 yards in 3:16 [3 workouts]
Bike: 163.25 miles in 9:26 [5 workouts, 2 bricks]
Run: 21.6 miles in 3:11 [5 workouts, 2 bricks]
Total Time: 15:53

This was a lighter run week for me so my legs should feel fresh for the miles next week. This week also marked my longest ever OWS (2.4 miles), longest bike ride (112 miles), and longest continuous workout (8:15, race + post race run).

Quick Race Recap (full race report to follow):

I am thrilled with my race performance on this wet (so much for the forecast) and hilly (well, hilly for me) course!

2.4 mile swim - 1:15:53 (pace 1:59 per 100)
T1: 3:33
112 mile bike - 6:25:25 (17.3 mph)
T2: 1:20
Run to Finish Line - 1:05
Total Time - 7:47:16

Results:
16/30 overall
3/8 Gender
1/1 AG

47 days to IMFL -- What's left on the list?:

1. Purchase Garmin 310xt -- debating whether I really need this
2. Practice using Garmin 310xt in multisport mode -- see #1
3. Sell my Gamin 305 -- see #1
4. Practice changing tires -- I have been practicing, but I need to practice several times a week
5. Get a massage -- I need another one! Next one is scheduled for October 1
6. Order more Infinit – I am running out already! -- I ordered 2 bags and already finished 1!
7. Buy an end of season pair of flip flops to keep in my car/tri bag
8. Start wearing my Heart Rate Monitor
9. Buy a Tanita scale -- again, do I really need this?
10. Order new halter style cycle top (my tan lines need help!) -- I decided I didn't need this top this year, since my tan lines are bad already. I might put this on the Christmas list.
11. Order and read “Going Long”
12. Push myself on the swim (my weakest sport)
13. Sign Hubby up for a Twitter account so he can tweet race progress on race day (hubby doesn't mind providing race updates but has an aversion to "tweeting")
14. Take Indy (my chocolate lab) for a run -- I took her for a walk, does that count?
15. Pick a Spring / Summer marathon for 2010
16. Decide what to wear for the big day (funny, most people would assume wedding when you say "big day")– am I going to change for comfort?
17. Thank my amazing hubby for being so supportive, especially as the hours ramp up -- need to do this again, every single day
18. Swim on average 7500 yards+ a week -- in progress
19. Run on average 30 - 35 miles per week -- in progress
20. Bike on average 125 - 150 miles per week -- in progress
21. Finalize nutrition formula/menu for the bike
22. Finalize nutrition formula/menu for the run
23. Try to go one full day without saying the word Ironman
24. Find/make matching shirts for my family to wear on race day
25. Write a pre-race plan (what can I say, I am a planner)
26. Write a race plan (like a birth plan, but longer!)
27. Think about Special Needs Bags (do they fit into the race plan?)
28. Determine back-up plan (plan B)
29. Determine back-up, back-up plan (plan C)
30. Find new audio books for the drive to/from FL
31. Give back to the tri community in some way (volunteer, help someone new) -- trying to be helpful to beginners and I definitely plan to volunteer at a local race next Spring
32. Read race reports for IMFL from 2008
33. Thank my family, friends, co-workers and any/everyone else who has provided an encouraging word along this journey
34. Find a temporary tattoo to wear on my arm during the race for a little inspiration (maybe Spiderman, my boys would love it!) -- tried this in a recent OLY and it didn't stay on, so I am scrapping the idea
35. Make a packing list (I love lists!)
36. Take my boys trick or treating, eat too much candy
37. Turn 30 and celebrate (yes, that is right, I turn 30 six days before the race!)
38. Pick up magazines / other reading material for the trip to FL
39. Make the long trek from Houston to FL with a car full of gear and children (I am so excited that my boys are going to be there!)
40. Enjoy the (hopefully) beautiful FL weather, do a practice swim in the Gulf, and takes lots of photos of the experience
41. Hit the expo
42. Meet fellow IMFL athletes from BT, Houston, Blogging world, etc. and share in the excitement of what is to come
43. Eat pizza at the Mellow Mushroom (my fave pre-race food), get a good night’s rest (is that possible?) and say prayers for the upcoming day
44. Fulfill lifelong dream of becoming an Ironman
45. (You have to have one to grow on!) Buy loads of M-Dot gear and start the recovery process

Mid Week Ramblings

What is the #1 thing that athletes do the week of a race? Check the weather, of course!

I am happy to report that the forecast for Saturday is perfect (well for a Texan at least!). Partly cloudy… highs in the lower 80s and lows in the lower 60s!

I am enjoying a slight taper (15ish hours planned this week vs 17ish last week)this week, which means that I have been getting to sleep in … and funny how sleeping in until 5 something instead of waking up in the 4 o’clock hour now sounds incredible!

I also took care of a bit of housekeeping and took my bike to the LBS for a quick tune up and got a new pair of goggles. I was shocked at how much clearer my view was with the new goggles. If you haven’t replaced your current pair, consider doing so (with the same make and model that you have) before your next race. The anti-fog and clear view are totally worth the $15, plus now my old goggles are my back-up pair.

The Motherhood Effect

“Stretch marks, weight gain and overwhelming fatigue are the side-effects of pregnancy with which most women are familiar. But for some, motherhood appears to leave the female body better able to cope with extreme physical demands than ever before.”

I came across a great article that that speaks to the effects of pregnancy and childbirth on competitive and endurance athletes. I’ll save you the trouble if you don’t want to read the entire article and say this: results are inconclusive and it is a tricky thing to scientifically study, BUT the likes of Kim Clijsters (Belgian tennis player that defeated Venus Williams), Liz McColgan and Paula Radcliffe (distance runners), and Catriona Matthew (Scottish golfer who won the British Open 10 weeks after giving birth) seem to suggest that “becoming a mother somehow spurs an already high-achieving body on to even greater things.” All of the mentioned women claim that “the demands of pregnancy and childbirth made them stronger of body and more willful of mind, suggesting that in some way the rigors of the process heightened their athletic powers.”

And the changes are not just physical, there are definitely psychological / emotional changes that come with motherhood.

“Women re-evaluate where they can anchor pain and many psychologists believe that woman’s pain threshold is effectively reset so that when she resumes or takes up training again, nothing ever seems as uncomfortable.”

It makes me wonder, maybe there is a shred of truth to my son’s idea that I am a super hero after all … it is the motherhood effect!

What A Difference A Week Makes!

I could not have asked for a better long ride/brick today to give me a major confidence boost going into the Redman Full Aquabike next week. Everything that was tough last week felt *almost* easy today.

I did the Tour De Pink Century, but smartie Anne, somehow missed the finish line and ended up logging 101.75 miles in 5:42 (moving avg of 17.7 mph). I followed that with a 5 mile, 45 minute run. I never got truly uncomfortable on my bike today and I can tell that all of the time in the saddle is starting to pay off.

I was really nervous when I started my post-ride run, but I could tell immediately that my legs felt great, especially my calves which bothered me last week. My knee felt great too, so I think the time on the foam roller is making a difference -- I highly recommend spending some QT on a foam roller while you are watching your favorite TV show.

The second best part about today's ride was that because it was an organized ride I did not wear my iPod and yet, I managed to keep myself entertained, despite the fact that there were long stretches where I didn't see anyone (at least in a race there is a lot to look at). That also meant I did my run without my iPod too :)

Oh, and my legs feel great tonight!

I am excited and nervous about Redman next week, this will be my longest race yet, plus the short run I plan to do should be me at about 8:00+ hours on the course. This is my last race before IMFL and I am hoping it will be a good exercise to prepare me mentally for what I will feel like coming off the bike in Panama City Beach.

Finally, congrats to all of the IMWI finishers! IMFL is the next Continental US IM! 8 weeks to go!

Mileage for Week Ending 9/13/09
Swim: 7400 yards in 3:00 [2 workouts]
Bike: 150.2 miles in 8:29 [4 workouts, 2 bricks]
Run: 37.5 miles in 5:47 [5 workouts, 2 bricks]
Total Time: 17:17

Team Trakkers 2010

Team Trakkers is now accepting applications for the 2010 team!

I have really enjoyed being a member of the inaugural Team Trakkers and I am looking forward to an even better year in 2010! Team Trakkers is seeking to create a diverse team of athletes from podium fixtures to average AGers like me, so if you are interested in being a part of a family friendly, technology driven team, send in your application TODAY!

Trakkers will be a fixture at all of the Rev3 races next year, including the new full iron distance race at Cedar Point. These races are going to be phenomenal!

Thrifty Triathlete

My legs have been feeling great throughout training, but a twinge of knee pain on my run this morning reminded me that part of being an endurance athlete includes taking care of myself.

I took immediate action on the knee pain (ice, advil) and I decided that I needed to take a more proactive approach to taking care of myself and to stretching.

For a mere $20, enter one foam roller ...



I had no idea how tight my IT band was until I used the roller this evening. Holy cow! I now see why so many people swear by these. It hurt like hell, but I could tell an immediate difference. I highly recommend it!

Thankfully, all of the TLC I have been showing my knee seems to be working (fingers crossed)!

Brain Waves

Have you ever noticed that when you are focused on something, no matter what it is, you see things everything related to whatever said focus is?

For example, when I was trying to get pregnant, I saw pregnant women every time I turned around and when I was pregnant and was choosing car baby gear, I became hyper aware of strollers. I checked out the make and model of every stroller I saw while on walks, at the mall, etc. and I even noticed when I saw one on TV (what was Rachel using for Emma on Friends?!?) or in US Weekly (always Bugaboo!).

Well, yesterday I was on my way to a movie and I pulled up behind a Chevy Impala with a bike rack and I immediately tried to take a closer look. What kind of bike is that? Ohhh, are those aerobars? Hmmm, Scott Speedster, I wonder if that is full carbon?

Then, I passed the vehicle (I felt like saying “On your left!”, but I didn’t) and I had to check out the driver to see if he was a kindred spirit. This is humorous to me because a year ago I would not have given that bike a second glance!

Swimming, biking and running are on the brain!

2 Months!

You knew it was coming. I couldn't let the day pass without acknowledging the date. I have watched Ironman Live with palpable excitement and anticipation as IM CDA, Lake Placid, Louisville and Canada have all come to pass this Spring and Summer. I will be watching Wisconsin and of course Kona in the next 2 months as I wait for it to be my turn to experience the pandemonium and spectacle that is Ironman. When I get to Florida my mantra will be simple -- this is what you have trained for and you are ready.

I spent some time converting my Excel training spreadsheet so that I could more easily summarize my training and in doing so I realized that I surpassed my running volume for 2008 this week and I have doubled my bike miles and nearly doubled my swimming yardage for 2008 as well. What a year it is has been and it just keeps getting better!

Happy Labor Day, hope you are enjoying the extra day off from work!

Single Digits, Tough Brick, Sunday Report

We are officially in the single digit weeks counting down to Ironman Florida. 9 weeks! That means 6 weeks until the taper. Some days that sounds like no time at all and other days it feels like it might as well be years away!

I had a great week of training, although my long brick on Saturday did test my mental fortitude. I did 5 hours on the bike, which was just over 90 miles, followed by a 45 minute, 5 mile run.

I have discovered that after about 85 miles on the bike I start to get uncomfortable. I shift around more, my feet start to hurt and I start to get the itch to get off the bike. I am sure it is because I have been consistently riding 75ish miles so my body has adapted to that distance. I have no issues at all running off the bike after a 75 mile ride, but Saturday after 90 miles, my legs (calves especially) felt heavy and tight. I noticed the same thing after the Katy Flatlands Century.

What I am trying to determine now is:

1. Am I pushing too hard on the bike for these longer rides (18 mph avg)? My 75 mile rides are at the same pace and I do not have the tightness in my calves on my runs.

2. Will my body adjust over the next 6 weeks as I ride 90 - 112 miles each week, followed by a run? Is it a matter of gradual adaptation?

3. My bricks are usually done at my stand alone marathon pace, not my anticipated IM marathon pace. Would running slower feel better? It didn't seem like it would ...

The good news was that even though the run was tough, I was able to mentally get myself through it. I did a 2.5 mile out and back and I broke the run up by section and reminded myself that the tightness would pass, and it sort of started to. When doubts started to creep in my mind (like how in the heck am I going to run 26 miles feeling like this???), I pushed them out and tried to focus on positive thoughts. I also reminded myself that this workout came at the end of a big training week. My body was not rested, properly pre-ride hydrated or tapered. My training partner reminds me all of the time that these workouts are supposed to be hard and the race itself is dessert!

I am riding the Tour De Pink Century (raises money for breast cancer) next weekend, followed by the Redman Full Aquabike the following weekend. I really want to use Redman to practice pacing and nutrition, trying to nail down the right pacing combination to ensure my legs feel good enough to run the marathon. I will have 4 weeks after Redman to dial in my race pace.

Mileage for Week Ending 9/6/09
Swim: 8450 yards in 3:00 [2 workouts]
Bike: 145.6 miles in 8:15 [5 workouts, 2 bricks]
Run: 39.9 miles in 6:01 [5 workouts, 2 bricks]
Total Time: 17:16

Motivation, Part II

Ok, Bob called me out for not having fun so I need to clarify something ...

I AM having fun. The last 1.5 years that I have been chasing this dream have been incredibly rewarding and I am having a wonderful, challenging, exciting time and I am enjoying every moment of this life changing experience.

That doesn't mean it is never hard, it is. Or that my motivation is always at its peak, it's not. Or that sacrifices are not being made to chase this dream, they are.

I have a second Iron Distance race on my radar for 2010, the Rev3 race at Cedar Point. I was talking to my husband about this race and I told him that I thought training for it would be very different than training for IMFL. I think the first time that you do anything, it is hard. You don't know what to expect. You don't know exactly what you body and mind are capable of. You take everything very seriously and you prepare in earnest for the challenge ahead of you. Once you have proven to yourself what you are capable of, it is easier to relax about the process for subsequent challenges.

In school, I always studied to make 100, never just to pass or to make the grade I needed on the final to make an "A". When I commit to something, I give it my all. Thankfully though, I adapt. In school, by the end of the semester, I had gotten to know my professors and their testing style, so I was able to study smarter and not harder.

I hope that I can say the same about IM training next year. For now, I will keep my game face on, just know that underneath is a giddy girl jumping up and down with excitement.

Motivation

Motivation
Pronunciation: \ˌmō-tə-ˈvā-shən\
Function: noun
Date: 1873

1 a : the act or process of motivating b : the condition of being motivated
2 : a motivating force, stimulus, or influence : INCENTIVE, DRIVE

I thought a lot of about this word during my swim this morning. I definitely didn’t feel motivated when I got out of bed after hitting the snooze button a couple of times (I set it early on purpose because I have to be able to hit snooze at least once!).

I even joked to a fellow swimmer that my motivation was still warm in bed as I was getting in the water for my warm up. Yet, I still managed to get up and to the pool by 5:30. If it wasn’t motivation that got me there, what was it? Force of habit?

Habit
Pronunciation: \ˈha-bət\
Function: noun
Date: 13th century

applicable definitions
6 : a settled tendency or usual manner of behavior
7 a : a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance
b : an acquired mode of behavior that has become nearly or completely involuntary
c : ADDICTION

Habit is definitely a part of Ironman training. You condition your body to expect certain behaviors, including waking up well before the sun and swimming/biking/running for longer than you once thought possible. I think habit is what got me out of bed, but what actually got me to the pool and into the water for an hour and a half?

Don’t get me wrong, I have learned to love swimming (when I am not hating it) and I always (well, almost) enjoy the time I spend in the pool, but it wasn’t my love for swimming that got me in the water.

Desire. Passion. Sacrifice. Commitment. Drive. Dreams. Fears. Goals. A training plan … and ultimately yes, motivation (now that I have looked up the definition).

I had a great 4100 yard swim, even towards the end when this “shorty got slow, slow, slow, slow” (thank you, Flo Rider). It is clear to me that IMFL is definitely my “motivating force” even though I picked up couple of wonderful "habits" along the way. I can’t wait for race day!