Summer Open Sprint Triathon

Triathlon season is finally upon us, no matter what the water temperature says about it. Today's Summer Open went ok, though I had a vague feeling of disappointment at the end. The official water temperature was 61 degrees, 3 degrees colder than last year. I didn't find it too cold, though my feet were numb until around mile 2 of the run. My swim time was 90 seconds faster than last year's Summer Open swim and 30 seconds faster than Oktoberfest. Being the eternal optimist that I am, my first reaction was, "oh, the course was short this year." I did feel like I went fairly conservatively for the first 5 minutes since it was my first open water swim of the season, but I did pick it up by the 1st buoy. Maybe all the swimming I've been doing the last 2 months is paying off. I was ranked in the 29% for women, 10% in my age group.

The bike is where I feel the most disappointed. My time was about 90 seconds slower than Oktoberfest. I felt like more people passed me and I just didn't have it in my legs. But talking to people after, we all agreed that there was a headwind and I don't think there was the last 2 races.



My run was ok. I swear to gawd that I have raced this course 4 times and volunteered once and Every Single Time the turnaround cone has been in a different spot. Today know it was closer than where it was for the Tri Babes race last year (and at that race I even confirmed with the race director the cone was in the right place, as my volunteer spot was right at that cone and I thought it looked too far out). But I think it was at least where it was for last year's Summer Open. Roughly. Who the hell knows. Maybe some day I'll wear my Garmin on the run and test it out. My 5k time was 27:21.



I think the reason why I didn't enjoy this race as much as usual was I felt very alone. I did know 6 others racing, but I only found one before the race start. And post race I did talk to everyone but I didn't feel like I had a group to drink beer with like I did at Oktoberfest. Apparently I like the social aspect of racing.

I was trying to figure out how I had a faster time, but went from 156 overall last year to 171 this year. The answer was, there were 95 more racers this year and apparently 15 of them were faster than me. Last year I was ranked 60% overall and this year 49% overall (and yes, overall does include all those mens.). So even though I was 8th place in my age group, I still did ok.

The final results: 1:19:09. 750 meter swim: 13:28; T1: 1:36; 12.4 mile bike: 35:43; T2: 1:03; Run: 27:21

But to show I'm not all doom and gloom, here's the one bright spot of this race. This picture was taken yesterday at the lake while we were experiencing high winds:



OMG am I glad it wasn't windy like that today. I would have cried, for real life.

...

So this week's training volume was a bit short because I opted out of Saturday's 4 1/2 hour workout in hopes that I would have a good race today.

Weekly Totals:

Swim: 9820 yards
Bike: 70.1 miles
Run: 11.2 miles
Strength: 30 minutes

Total: 10:30

The Pox - Day 3

Alex seems to have a pretty good case of chicken pox going on. He has one on left tear duct, several in his hair and a pretty good coverage all over. He says the itching is not helped with calamine lotion but he does like having his back patted. He also has general cold symptoms that are bugging him - a cough when he lies down and an intermittent fever. I think he's feeling better today and I hope that he should be done by the end of the weekend.

And last night Alex finally lost one of his front teeth. The first one that didn't come out at school.

A pox upon us

On Monday Alex came home complaining of what he thought was an insect bite on his lower back. Further inspection showed that it was not a bite, but rather the Chicken Pox. So now his mysterious cold that started last Wednesday is suddenly explained. I'm not sure when he started getting the blisters, the boys didn't have swimming last week and I don't see Alex with his shirt off otherwise.

So, to answer your burning questions, no my kids have not have the Chicken Pox vaccine. Yes, that was a conscious (and educated!) decision. Yes, I did want them to catch it at some point. No, this week was not the best week. We have 8 days left of school, Alex is missing some fun class party stuff and they won't be able to go to Turkey Toe for Dad's day.

So now we have the question of Adam. Chicken Pox incubates for 7-21 days and so far his is symptom free. At this rate, he should be getting sick just in time for his May 31st birthday. I'm crossing my fingers that he gets sick and well before that, but at this point I don't want to plan his birthday part.

So yeah, it sucks that Alex is sick. And itchy. But really, this is all about ME. I cannot do a lot of my regular works now that I do when the kids are in school or when I put Adam in daycare. Yesterday morning I swam by myself at 6:15am. It was early and boring. Today I got in my bike workout (5 times up NCAR) and was back in time for Jeremy to ride to work at 7:30. I'm hoping that when I return to my regularly scheduled workouts, they will feel that much better. Because getting up at 5:30 is for the birds. Chickadees, specifically, from the sound of it.

Dash 'n Dine #2

In the 5 weeks since my first Dash 'n Dine, I managed to take off 30 seconds. But that may have been due to not racing in gale force winds tonight rather than an increase in fitness. Speaking of gale force winds, tonight's weather had looked iffy all along. 45 minutes before the race, it looked like a thunder storm was coming, but then passed to the north. Sometime during the race, the wind picked up and about 30 seconds before I finished it started to hail and pour. Becky was a trooper and not only raced on her birthday, but had to finish the last 3 minutes in the deluge.

We jogged back to the car and I sat for about 10 minutes waiting for the rain to subside so I could get my hamburger. It was soggy, but still tasty.

My watch time for tonight was 26:58 but the official clock got me at 27:00. That pisses me off just a bit, I was sprinting when I could finally see the clock at the top of the killer last hill and I was sure I went under 27. Once again I went out too fast and my pace slowed down. Some day I'm going to get my pacing right! Also in this race, I experimented with walk breaks. I walked 4 times in the last mile, for about 20 steps each. There was a group of 3 runners behind me that would catch up while I was walking, then I would repass them. None of them ended up in front of me, so I don't think I lost any time. And strangely, my average heart rate this race was 168 bpm, compared to last race at 174.

Happy Belated Mother's Day

Well, our Mother's Day celebration was not belated, but my actually posting pictures is. As per tradition, we celebrated our ancient Jewish/European roots with a good old Mexican fiesta.

Becky made chimichungas AND enchiladas. In a June Cleaver party dress. Because, how many occasions do you really have to wear a party dress?



Laura made *2* kinds of desserts:



Ariel and Hannah in matching dresses:



Laura and Hannah:



Ariel and J:



J, Ariel and Becky:



I did not wear a party dress. Maybe next time:



Grandma:

Ward

Boise 70.3 is coming up, just 4 weeks away. I know I was a lot more stressed about the half ironman last year than I am now. I guess signing up for a race twice that distance puts everything into perspective. My swim and run are stronger than last year and if I can manage to stay healthy I think I can have a good race. My only concern is the bike. Last year I had 2 summer months more of lots of biking, this year I feel like I'm trying to jam a lot into 6 weeks.

Today's ride will have to qualify as my big ride of the season. Myself and some ex-tribabes rode to Ward. It's a scenic 17 mile climb, which ends around 9,000 feet. Apparently it's still winter up there:



And Ward has its own nutty personality. Where else in America does a man walk to the General Store with his family and his GIANT SNIPER RIFLE? The no shirt in 40 degree weather seems extraneous after that.



The descent was extremely chilly but we all survived. We added a little mileage out on the plains. My ride ended up being 66 miles, 4:40 long. Not including a final Chipotle stop.

Other workout highlights from the week:

- On Wednesday I took my first spin class in a decade (due to some mid-May snow). I think I'm good for another 10 years. It was dark and hot and boring. Spinning is pure workout, lacking just about everything I love about riding. Next inclimate weather day I will either pony up the $20 for the open riding at the track on ride my rollers at home. At least I can choose my own music, and there is no AC/DC on my iPod.

- Thursday - D3 Run - Hill Workout. Enough said.

- Friday - D3 Swim. A diabolical set - 10 x 100 with 10 push-ups between each. That's 100 push-ups, folks. About 75 more than I ever do on my own (you know, like maybe I do once a week). Finished off with 10 x 75 with 10 leg lifts at one end and 5 dips at the other. I had no idea I used my lats for push-ups but that was the most sore part this weekend.

Weekly Totals:

Swim: 9000 yards
Bike: 124 miles (18 "miles" during a spin class)
Run: 19.6 miles

Total: 15:30

Title 9k+ Race Report and Weekly Update

Nothing like running a race at the end of another high volume week. This week I had 14 1/2 hours again. On Saturday I swam an hour at master's, rode for 2 1/2 hours and ran 13 minutes. That was a compromise for the race (and also using the gym daycare so Jeremy could get a ride in). I was supposed to swim 90 minutes, ride 3 hours and run 30.

And really, for all that the race went ok. Laura and I ran together the whole way. I feel like I started out too fast but somehow pulled off a negative split in the end. My first 5k was at a 9:03 pace and the second 3 miles at 9:00. We walked the water stations and a couple tops of the hills. The race was around Boulder Reservoir and it's not the easiest course. Luckily I have a lot of practice with the course from all the triathlons and other races I've done out there.

Here's Becky with an enthusiastic finish:



Team Bee Rad:



And last but not least, I had my first double run day today. The idea is, rather than do a very long run, do a longer run in the morning and then a short run in the evening. The legs are still fatigued so it helps with endurance, but the break reduces the chance for injury. So after a fun filled Mexican Fiesta Mother's Day at Becky's house, I came home and ran for another easy 45 minutes. And it was a somewhat shitty run. I really should have stopped at the Starbucks at mile 1, but I thought I was ok and ran to campus. Luckily I made it to the UMC. For a while there, I wasn't sure but when I explored my options, making it to the bathroom seemed like the only real choice. And the way home was much more pleasant.

Weekly Totals:

Swim: 10600 yards (almost 6 miles!)
Bike: 87.5 miles
Run: 22 miles

Happy Cinco de Mayo!

Adam (with a limited crayon supply) would like to wish you a very happy Cinco de Mayo



PS - Cinco de Mayo sans margaritas is... well... just Wednesday.

Chinese Medicine Win?

After both my acupuncturist and myself had given up on me, something strange happened. I started to get better. Since my post last month, I've made some changes and - will wonders never cease - saw some improvement. Of course, I don't know which change was The One, or even if there is a The One, it could very well be The Combination.

I am still drinking my celery, carrot and cherry smoothie. At the very least, I figure I can always use more vegetables. It still tastes like celery, but I'm getting used to it.

I'm still talking the nastiest of the nasty herbs. Of course the ones that taste like the inside of an old boot are the ones I have to stay on.

I started using a mysterious Chinese ointment. Since all of the packaging is in Chinese (which my Chinese speaking acupuncturist couldn't translate) I can only hope that the amount of lead and cadmium is negligible. Oh, and since it's herb based, it smells like the herbs taste. Yay!



And finally, I switched my face care products to a local company, MyChelle.



I also have not had any alcohol in a month. I don't normally drink very much, but I probably would have a beer a couple times a week. With my training I don't mind this very much but I don't anticipate a life-without-margaritas.

In addition to my skin clearing up, my sleep has gotten better too. It's only been 2 weeks but I'm going to work on staying optimistic.

Time to Get Serious

Not only was this week a high volume week, it was a hard week.

On Tuesday, we had a 1 mile time trial run with D3. I only managed 8:00, as usually I went out too hard (first 400 at a 7:00 pace) and blew up. And holy cow can I blow up. My legs felt like lead and I could have sworn I was coughing up blood. I can only hope I learned my lesson and next time I pace myself better.

For Wednesday's bike ride, I finally did some power tests, which are also basically time trials. I needed to do 5 minutes as hard as I could, then 20. For the 5 minute test I rode up the front of Old Stage (which has not gotten less steep over the winter) and for the 20 I road down the other side into Lefthand to the Heil Ranch turnoff, then rode up the back side of Old Stage. I had my super husband analyze my data and now have a FTP (functional threshold power) which is a bit like lactic threshold for heart rate. This is all very exciting, except that after the ride, I dropped the bike computer on the garage floor and the display went all wonky. Luckily, VERY luckily, CycleOps told me they would replace it (given that it's $200) but I have no idea how long the turn around will be. So now that I'm ready to start training with power, I don't have the tool to do it with.

The D3 swim on Friday also had a benchmark test. I've done this workout before, 8 x 100 yards with a longer recovery (sometimes we only get 5 or 10 seconds, this workout is over 90). But you have to go all out on each and every one. My first was 1:20 (a new PR!) but my last was 1:28. Somewhere in the middle my legs felt like gummy worms (probably from the 9 mile run on Thursday). My average was 1:25 and like the mile run time trial, we will repeat this fun little exercise on a monthly or so basis.

I already posted about the 4:10 brick yesterday (which went pretty well considering how dead I felt on Friday's easy hour ride). And that brings us to today. This morning was just an hour run, but the middle 30 minutes was 1 minute hard, 2 minutes easy. It always surprising me that no matter how stiff and sore I start out, that running fast helps loosen me. My fast wasn't quite as fast as I'd like, but at least overall I had a low heart rate for the workout.

Weekly Totals

Swim: 7800 yards
Bike: 100 miles
Run: 23 miles

Total: 14:30

Cycling in Paradise

There may be places with better weather, but for an awesome cycling community I think you'd be hard pressed to beat Boulder. I had a photo shoot this morning so I missed the Swift ride (a nice preorganized ride of at least 10 people) and was unable to hook up with any tri-friends so I started my 3 1/2 hour ride on my own. Going out of Boulder I was riding behind (at a respectful distance) a group of 3 cyclists. Finally at a light they told me they were going to Jamestown and when I said I was heading there too, they invited me along. I was very grateful for their presence going out highway 36 where we hit a nasty headwind. I used my riding-with-Jeremy survival skill of getting on someone's wheel and not wasting my precious energy by helping to pull.

Then we hit Lefthand Canyon and the group took off. I tried to keep up with them but only made it about 3 1/2 miles before I saw that I was doomed. One guy tried to help me catch back on with the others, but I realized that while I might be able to push to the group, once there I didn't stand a chance to staying on. Once they left me they were out of sight in minutes. And my heartrate dropped from 165 to 145.

I caught up with them in J-town but they were heading back to Boulder and I needed more miles so we parted ways. I rode back down the canyon to the highway and then up to St. Vrain. Coming down (the down is important) I saw a funny bird in the road:



I would have totally stopped and taken my own picture, but as I said, I was coming down. It was a ring-necked pheasant, I've never seen one before. And he was just hanging out in the middle of the road.

My next stop was Hygiene where I hit the gas station for a Pepsi. I'm not the biggest cola fan but man that tasted good. And then 75th street to the Diagonal to home. 55 1/2 miles in 3 1/2 hours followed by a 4 mile run. Now I feel like I'm training for some sort of endurance race.

And to end, while Boulder has a huge, mostly friendly cycling community, there are a few pet peeves I have.

1. If you are going to pass me, say something. Anything. How's it going... On your left... Hi... Because blowing by me less that 5" away is expecting a lot of me. As Jeremy can attest too, I'm not always the most predictable rider. Especially when I'm sucking Pepsi out of my water bottle or digging in my pockets for a gel.

2. I know I'm a pretty studly rider, but if I pass you, don't hop on my wheel without saying anything. It's creepy. Be like those Bluesky riders of this morning and say hi, introduce yourself and ask if you can tag along. And hey, maybe even offer to pull a little (though I know I have a great butt to look at).

3. And really (especially you girls) learn how to change a flat tire. It's not rocket surgery. They teach it to 3rd grade Girl Scouts and you, with your college degree, should be able to figure it out. Just because it took me 40 minutes to change a flat yesterday (I had some, ah, difficulty with getting the @%^#ing tire off with my crappy tire levers) does not excuse you from the doing your own. Man (or woman) up. It's for your own good.

I was sick...

... but I got better (say it with a British accent ala Monty Python and the Holy Grail). The week before (the week of Dash & Dine and Haystack) I was feeling like I might be coming down with something. I had a throat tickle and just felt off. Last Sunday (like I blogged) I was pretty sure I was sick. And Monday - definitely. I felt a little better Tuesday and still did both my workouts but at a lower intensity. And by Wednesday the congestion was getting better, but this whole week I didn't feel like my energy was quite where it should be. I had planned on racing the Cherry Creek Sneak today, but in effort to actually get better I kept the low intensity plan through the weekend. I'm not sure if I was much better off in my 12 mile run than one of the 3 5ks or 5 mile race I could have been doing, but I do need to get that endurance training in too.

We had some pretty crappy weather this week. We had some rain, some thunder and on Friday even some brief snow. I'll run in just about anything, but riding is a different matter. I had planned on riding at the track on Friday but Adam pleaded with me not to go to daycare so I gave in and let him watch Tiny Toons while I rode the rollers for the first time in a year.



And next week I realized that when I tell people that training is my part time job, it's going to be pretty close. Next week's training plan calls for 14 hours.

This week (a measly 11:26 hours):

Swim: 7600 yards
Bike: 76.6 miles
Run: 18.7 miles

2010 Triathlon Race Schedule

I signed up for my last two races today and here is this year's schedule:

May 23rd - Summer Open Sprint
June 12 - Boise 70.3
June 27 - SheRox Sprint
July 11 - Boulder Peak Olympic
September 12 - Ironman Wisconsin

I'm doing the Summer Open as a dress rehearsal and it may be one of my only open water swims before Boise. I'm a mentor for SheRox so I get a free entry to that race. Maybe this year I'll get 3rd place in my age group without anyone having to be disqualified. And I signed up for the Boulder Peak because I'd really like to do it under 3 hours. My first time ten years ago was 3:05 and last year was 3:08. And then... I have 2 months of long weekend training for the big boy.

Results are in

Well, apparently I'm not as great a cyclist as I think I am. I placed 28th out of 36 in the category 4 senior women (the easiest division). So now I can say, I'm a pretty good swimmer, for a triathlete. And a great cyclist, for a triathlete. And a... medicore runner, no matter how you look at it. But still, I'm a decent triathlete, and that's something. And also, I've only really started training on the bike since after spring break (so maybe 3 weeks) and I do think my bike fitness will improve. I hope. I have to be a great cyclist for the killer hilly Ironman Wisconsin course.

I was happy that a bunch of FastForward people (another triathlon group) raced in the citizen's race and I beat all their women. I was warming up with them and they were all passing really close and not saying anything and acting like they were the shit, so that's something.

So this was my hardest week since spring break and I'm feeling it. Plus, I think I may be coming down with the Hannah Virus and I'm crossing my fingers that it's just the 48-hour-I-may-be-coming-down-with-something that my sisters promised.

Swim: 7800 yards
Bike: 83.5 miles
Run: 17.5 miles
Strength: 30 minutes (I didn't feel up to my second session today)

Total: 12 hours

Haystack Mountain Time Trial

I did my very first bike race ever today, if you don't count the Arvada We're Proud race in 1982. I kinda don't count it (even if I did win a second place trophy).



The race today was a time trial meaning that it's pretty much a triathlon without the swim and run. Riders were sent off every 20 seconds and no drafting was allowed. The course is out by the 5280 triathlon courses north of Boulder. It started at the top of Neva road on 36th, right on Nelson, right on 73rd, end at Niwot road. It usually ends near the start but there's some bridge out/construction nonsense so it was 6 miles short this year. And those were 6 nasty uphill miles so I was cool with that. The distance was about 12 miles, a great way to check out my sprint triathlon bike fitness. Which, apparently, is not up to snuff yet. I got passed by 3 girls but I passed 1 so I wasn't last. Results won't be in for a while but I'll be sure to let you know where I finished. My computer says I averaged 22.1 mph, but it was a net downhill course. My power tap flipped out and gave me funky readings so I didn't get data I was really wanting so I can train better.



I rode up to the race and warmed up (about 1:10), raced (32:08), and rode home a long way for a total of 2:45, then finished the morning off with a 4 mile run. And now I am cooked.

End of the Ski Season

Last weekend the boys and I joined an out of state friend for one last weekend at Breckenridge. It was truly Spring Skiing - hard crunchy ice in the morning that melted into soft slush by lunch. There were 4 kids all of the same ages and close to the same abilties. We introduced them to NASTAR and my kids didn't complain when they were both beat by their counter parts. And I don't mean to brag too much, but I finally got a silver medal myself, finishing the season ranked 5 out of 14 nationally.

Here's Willa and Alex on the chair lift:



And Adam and Eli riding the chair behind me:



Our friends had to leave early Sunday morning but we still went out for a few hours. Alex and Adam liked the baby terrain park and here they are riding the chair lift together to get to it:



Alex was very disappointed that there was no baby half pipe this year. But he did try some small jumps and then a box. I was very proud of him for trying the box, the first time he fell, but instead of sulking he wanted to go back and do it again and the next time he nailed it. And for the record, I did not try the box. I thought it would be super lame to get injured on the last day of the season and plus, the ground was really hard. And I still have flashbacks of the last box I tried that I cheesed the landing and fell 2' onto my stomach (different box at Keystone). Here's a video of Alex doing the box and then Adam trying to jump the rollers (that's what that knee bend near the top is all about):

Adam's First Art Show

This spring Adam had the honor of being chosen for a district K-8 art show at the Boulder Public Library. There was a lot of art, but where was Adam's?



Ah, there it is, on the back side and bottom of a post facing the window:



Adam with "Adam in watercolor"

Chinese Medicine Fail?

I think my acupuncturist gave up on me. At least at our visit yesterday, I was told to take a couple months off and see how things progress on their own. As of yet, since I have had virtually no progression since December, I doubt things can get worse. I have a cyst the size of a quarter on my neck and its ugliness is only surpassed by its pain.

I gave it a good shot. I went nearly every week for 4 1/2 months. I drank all my nasty herbs. I did not restrict spicy food as much as I was told to, but damn it, I like food with taste. I'm following up with the needle treatments with another week of the worst tasting herbs yet (and truly that's saying something) and a daily smoothie of cherry/carrot/celery which tastes a lot like... celery. And then? I guess I'm on my own.

I am disappointed. Like I posted earlier, I've exhausted all the Western medicine treatments (baring antibiotics which I am not willing to take long term and laser treatment which is incredibly pricey). Apparently I've come to the end of Eastern medicine too. We can put a man on the moon but we can't cure acne???

Dash 'n Dine 5k

Factoid #1: Running in the wind is neither fast nor pleasant.
Factoid #2: Racing in the evening is hard.

I'd like to use both these excuses for my slower than normal performance in tonight's 5k Dash & Dine. While the wind was no longer gale force strength as it had been during the day, it was still blowing very energetically. I went to my lunch master's class as usual (and got a PR for 50 yards - 37 seconds) and then had to figure out when to eat what for a 6:30pm race. I settled for a normal menu through lunch, then I had a Throwback Pepsi at 4:30 to get some sugar and caffeine in my system. While nothing disagreed with me, I definitely felt my energy was low. My final time was 27:27 but my GPS measured the course at 3.13 miles, which could be about 20 seconds long. The dining part was not bad, burgers and hot dogs, but I had to bring my food home so Jeremy could make it to his track workout.

Last week's statistics (in addition to 1 1/2 days snowboarding):

Swim: 7900 yards
Bike: 71.85 miles
Run: 16.6 miles

Total: 10:30

Perspective

Living in Boulder, it's sometimes hard to see how I'm doing. I live in a city where I've swam in lanes next to Olympians and I race and compete against some very elite athletes. Living here, it easy to forget that 30% of Americans are obese and for many their closest experience to athletics is the Sunday football game. I had some perspective last week when I started helping an old high school friend find a training program for her first sprint triathlon. Here's the first week of one of the programs I found:

Monday: Off
Tuesday: Run 15 minutes
Wednesday: bike 5 miles
Thursday: swim 200 yards
Friday: off
Saturday: swim 200 yards, run 15 minutes
Sunday: bike 5 miles

And then it kinda dawned on me how far I've come and how much training has become part of my life. I felt last week was still kind of light volume wise. It was my first full week back after the half marathon and I cut my Saturday bike ride short by an hour because of the wind. And yet, my total training hours were 8:15. 10 hours feels like a normal week, 12 hours is fine. The realm of 18 hour weeks is seeming less daunting.

Last week's breakdown:

swim: 7300 yards
bike: 30 miles + 1 hour at the track
run: 11.5