Prairie Punished ...

I thought Saturday's 'Prairie Punisher' short course du would be a good hard workout and a nice brick opportunity. It's a 5K Run, 27.5K bike (17 miles), 5K Run, in the exurb of Gardner. After finally locating Gardner Friday, who knew there were two exits for Highway 56 and the Old one is still Olathe, I picked up my packet.

Set the alarm for 5 am. Had cheerios and milk and a banana. I had my snacks ready to go: a jelly sandwich, animal crackers and a Hammer gel. I also had a bottle of HEED mixed up. I figured there was alot of time between breakfast plus the the race length is in the zone where you might need nutrition, though I have never messed with it for a half-mary, which takes me about as long. As it turned out, I could not stomach the thought of the gel in that heat, though I did have a bite of sandwich in T1.

Anyway, I actually make it plenty of time, lots of room still in the transition zone. We got body-marked and given an ankle chip. Love the body marking. So fun to see how old everyone is. The velcro strap on the chip was very irritating during the second run.

Before the race, I figured an optimistic time prediction was 1:55 - 8 min pace on the first 5K, complete bike in slightly over an hour, 9 min pace on second 5K. It rained overnight a bit, just enough to really make it steamy. There was some cloud cover, however, as we started.

I missed the first mile marker but I guessed I was roughly on 8 minute pace, which felt a little quick given the humidity and the rest of the race, but depending on where exactly 5K was, I think I was a little better than 8. The course was basically flat, just a couple little rises in the road.

T1 went fine. I got my shoes off and on pretty quickly given that I don't have those quickie lace thingies and my bike shoes have laces (and velchro). It felt great to be on the bike to stir up the air a bit. It was just so heavy in the humidity, not quite hot yet, but so thick. I loved the bike course. It was more or less flat but a few rolling hills. I am so glad I have trained at SMP, which is a real biotch compared to this course. I probably could have pushed the pace a little, but I held back some. Plus I had a tiny little cramp in my left calf about mile 10. I actually unclipped to move it around (probably not a great idea but it seemed to help). It went away after a couple miles but it made me a little cautious. The only time I got passed by multiple people was during the cramping. I was passed a few times otherwise but no more than I passed people.

My bike average was 18.2, a new high for me. I was pretty happy with that, especially since I have not had many rides over 15 miles. T2 was OK. The first steps off the bike weren't bad. I was more worried about how hot it was to be on the run since the clouds had burned off. I really didn't want to drink much but I did have a couple swallows - I had been drinking water on the bike as well, nearly emptied the big water bottle.

Second run was like running in slow motion. I didn't really feel bad but I just could not move any faster. I caught two women in my age group on the run, one of whom I remembered from the bike where we swapped places a couple times, but I don't know how the other girl got that far ahead of me. I hung with a couple guys who were pushing the pace. The second half back in was tough but I think I ended up around 9 minute pace. Hard to tell until they post the complete results.

So I cross the finish line, a volunteer hands me a bottle of water. This race had great support, well-marked, volunteers at every turn, plenty of water and gatorade, very nicely done. I was pretty happy. By the time I got my watch off, it was 1:53:52 but my chip time was 1:53:18.

So I'm happy, I see that I'm in fourth place overall and first in age group. Based on last year's results, I thought I might be able to pull off an age group place, but not overall. Last year seemed to have quite a few women running in the 7's on the first leg. This year, they added a long course which was also a qualifier for the national long course duathlon championship, so that might have pulled some of the faster ones.

Ordinarily I don't hang around at a race but of course I wanted to collect my hardware. It took forever as the long course was still going on for quite awhile.

When they go to announce winners, I heard 'in second place from KC Missouri' .. and I knew something weird happened as the girl behind me was from Olathe. I got dinged two minutes for drafting!

Now I knew drafting was not allowed, but silly me, I never looked up the actual rules because I figured it meant like inches or a couple feet, like they do in the Tour, and there's no way I'm riding someone's wheel like that, even if it were legal. Apparently, the 'drafting zone' for USAT events is 22 meters long, which ends up being about three bike lengths behind you. It's also 2 meters wide. You can be in the draft zone if you are passing someone and you overtake them in 15 seconds or less. So the two minute penalty dropped me to second place.

I think it's a little amusing. I would never draft intentionally, and now that I now what the rule is, I will have to pay attention. That could be difficult in a more crowded field I think. I thought there was no way that you could benefit being that far behind but apparently you do. At least I only got dinged once, I saw some people got it 3 or 4 times and two minutes each time.

Bummer.

However, I am still happy about my time, even if it's asterisked.

catching up

quickly ... so much to cover

I blew off Wednesday spin, telling myself that I'd save my legs for four laps at SMP. That was the last spin class till September, as I don't think I'm going to do an August session if they have one. Anyway, it was nice and warm and I had to have quite a conversation with myself to do the four laps. As it turned out, lap three was worse knowing I had one left. First two were up near 17 mph, then I fell off. But I think that hill training has some real benefits ...

Thursday I went to the pool for an 'easy' swim. I mostly used the pull buoy to work upper body and form. I really haven't done much swimming, it's no surprise I haven't gained much. I have to do something about improving my form, so that I can swim more over the fall and winter. I also find it rather boring, which might be a problem.

Friday was a rest day.

time trial

Well I was relatively happy because I covered 33 laps in the pool (which equals 825 yards which equals 754 meters) in 21:30. I did not stop, though really when you have the wall every 25 yards you get a breath there. Unless you can do a flip turn, which of course I cannot nor do I want to learn. But that was about what I figured my time would be. I had done 500 m in about 14 last week so at least I'm consistent.

Then I looked back and on May 15, I did 30 laps in 20 minutes. That was when I thought the pool was 25 meters but then discovered it was 25 yards. So really I've gained nothing in two months. I have a feeling I rested more a couple months ago but I'm not sure.

I guess I didn't think I was any faster. But I'm not sure it really feels any better now either. And I seriously doubt I will be able to do that much freestyle in a tri. I don't really care about my time but I would prefer to not be in the water for more than 30 minutes.

Sigh.

I ran this morning. Around 30 minutes on the Trolley Trail.

i had good bangs today

But otherwise not such a good hair day.

Super groggy this morning, but I made it to spin class. The sleep thing hasn't been so good in a few weeks and I don't expect it will improve in the next three. So sometimes I reach for mother's little helper. Plus it is just about that time of the month. Thank goddess that will be over by the time of the tri's.

So spin class has been hard this month. Only one more class though. They are doing a four week August session but I don't think I'll sign up as I'd be missing nearly half of it, I think. I think I'm reaching overtraining sometimes. I must work on more of a plan. My haphazard approach has gotten me pretty far but I can do more. Back to spin.. I think it's a result of the increased cycling I've been doing. My legs are pretty fatigued.

Yoga was good. No silly partner junk, no touching other people's feet, no people sticking their feet in my back, none of that! Plus that partner junk just breaks the flow. So tonight was good. I was happy to know I can still get into full lotus, though only one way, i.e. can't switch legs. And I even got into fish pose while in full lotus. Sort of. Briefly.

My sort of plan for this week:
Tuesday a.m. mellow 30 minute run - any morning plan is always in danger however
Tuesday p.m. swim - at least 750 m
Wed a.m. spin
Wed p.m. SMP road laps
Thur p.m. easy swim
Friday rest
Saturday Prairie Punisher - 5K 27K 5K - Course description doesn't sound too hilly.

07222007

I came across the live web coverage of the Ironman in Lake Placid this morning. Those folks are amazing. The first female was something like 9:30-9:40? The only one of those events that I can even imagine doing is 112 mile bike ride. I've ridden 85+ before so I'm pretty sure with training I could manage 112. But not at 20 mph. And then run a marathon ... at one time, I thought maybe I could but now I'm pretty sure it would not be worth the abuse on my joints. And swimming 2.4 miles? well enough said there. Maybe in a life jacket.

I woke up stiff and sore all over but recovered quickly once I got on the bike. I did an easy 17 miles, few hills. I also tested a "Power Bar Gel" - tangerine flavor. I really didn't need any nutrition as I was only out for an hour and I had a decent breakfast not long before. It tasted OK, really sweet. I might be a better candidate for diluted sports drinks instead of gel. Or maybe it would be different if you really needed it.

At any rate, the ride felt great, so maybe it was the gel, or the slow pace (~15 mph). I am getting quite comfortable on my road bike. There is one gear that I have alot of trouble shifting into. I may have to take it in before I leave.

Then I did some yardword and other chores. Then decided to do an easy swim. Easy for me anyway. I had hoped to do some drills in the shallow pool but naturally the one time I want to do that it was full and it's too small for two. The first guy was doing some drill-like things. Next some girl got in there and apparently wanted to practice dog paddling. So I did alot of lengths with the pull buoy. I wanted to practice rotating more. I have a pretty sore right side of my neck and shoulders because I don't think I'm rotating enough. I wanted to work on the bilateral breathing .. but in the little pool. I did practice it at the wall some, it feels very unnatural to me. I want to learn how to do it, not so much for this year's races but for the swimming I hope to do over the fall and winter. I think I'll be more efficient if I can breathe to both sides.

lazy saturday ...

Well I feel lazy anyway. Haven't done any chores except the store and throw the sheets in the washer. I did have a few beers at g2g last night, fortunately for us old girls, it starts at 6:30 and 'ends' at 10:30. I think that just means guys can come at 10:30.

Anyway, discussed doing a mellow ride with E, but neither of us was that into it this morning and it was sorta raining.

Did 1200 yards in the pool. Probably 2/3 breaststroke. I may go again tomorrow and just do the 33 laps (race distance) freestyle and time it. The good news is that my arms/shoulders weren't fatigued while swimming and I think I'm OK on breathing so I don't need to rest much. The bad news is that long about length 17, apparently I decided I would inhale some water and see what it was like. I had grab the wall and cough for awhile. I really need to try and recover from that kind of thing on my back, but it was bad. I'm not sure what the hell I was doing ... that has never happened like that before.

Then I went out for a run, low 80's, partly cloudy, a little humid - 58%. 43 minutes down the Trolley Trail. Didn't feel great but didn't feel bad. Most of my runs lately have been in less than optimal conditions and that is on purpose. I will have to be able to run tired, in the tri's and the half. Fortunately, running is my least weak link.

half-mary minus 3 months

Back when I thought RUNNING 13 miles might be the hardest thing I had to do this year ....

The week in review -
Monday - spin and yoga. I brought my bike shoes to spin class for the second time. The first time I was never able to clip in. I've never seen anyone in the morning class use them, but I hear they do in the afternoon. At any rate, I only got one foot clipped in. I think maybe the clips are too tight on the pedals and they rarely get used. I really would like to spin in my shoes and work on the circular pedaling.

Tuesday - Yet Another Demoralizing Attempt at Open Swim. They are drawing down the lake at SMP. So it was fairly nasty, rather warm and all-around unpleasant. There was enough of a breeze to kick up as much 'current' as I've seen there. Sucks to only breathe on one side as I got a nice mouthful each time going in one direction.

I talked to a guy who's doing his first Tri Sunday in Lawrence. He had just learned to swim in January! When I saw him, he had the same "what the hell am I doing here" look on his face that I generally have there. However, he had already done two laps of the course. I figured he'd be good to go after getting the monkey off his back with the first trip. But he was still a little freaked. We didn't exchange names but I hope he has a great race Sunday.

I followed my sorry swim attempt with an hour on the MTB trails at SMP. It was fun, though I haven't been on dirt in awhile so hard to get in the groove. Plus I had to go back to the car to swap out my lenses ... the whole reason I bought those sunglasses was the changeable lenses.

Wednesday - I was feeling completely beat up so I skipped spinning and really didn't feel bad about it. I guess maybe I either swim more than I think at SMP or just moving through the open water takes more out of me. I did have a nice hard run at night ... 37 minutes to Loose Park and back. Not bad given the heat, humidity and the fact that I had not hydrated too well all day.

Today: A good four laps around the SMP roads. 18 miles at 16 mph. First two laps were 16.3. I hope it's as hilly as I think it is because climbing up past the dam is a killer on my lungs.

Then I inhaled four slices of Papa Keno's veggie pizza.