Sunday, April 26, 2009

IM CDA week 19

Toughest training week to date...

Yes, it was indeed the toughest training week to date under coach. With the weather being in the 90's last weekend and the beginner of this week, I "suffered" from lack of sleep and a bit of dehydration. Highlights of my week below..

Monday, went to Sports Basement to hear Chris Lieto talk about his Wildflower race course strategy, his experience and take on nutrition. It was a really good talk. He told a really funny story regarding his son, Kaiden. I guess one day Lieto comes home to his son and babysitter running around in the backyard. Lieto asked Kaiden what he was doing and Kaiden responded with, "We're racing! I am Chris McCormack and she's (babysitter) Chris Lieto." Lieto asked Kaiden, "What? Why aren't you Chris Lieto?" Kaiden, "Because Chris McCormack wins!" Ouch!!! Ha ha. Just a note, Lieto has won a good amount of IM's- just not the big one yet!

Tuesday- had the usual CT class except I hit the wall in this morning's class and even felt nauseous during the meter break. My friend Nicky says to me, "Just don't puke!" Haha. After class, Coach said, "Yi! You hit the wall there." My response? "Yeah, I did!" He laughs. Thanks Coach!

Wednesday- Hill repeats! And a swim. 

Thursday- I was scared to go into the pain cave this morning for CT class because Coach said it would be much more fun today. Fun being painful and hard. He wasn't kidding. We did 6x 5 minute intervals at 130%. The first three was fine. Numbers 4 & 5- get me off the bike! Number 6 was strong though- brought it home! Funny how that works. Mind over body- wherever you need to go mentally- get there! 

Friday- Early morning run with my legs cussing me out every step of the way & swim.

Saturday- 5.5 hour ride- started with a good & fun group but all got lost or I got lost along the way but reunited on the way back. Lots of cyclists out this morning. Wanted to slap some cycling etiquette to a couple of guys that were riding. If you're going to pass me, you better ride after you pass!! There is no coasting after passing, idiots!

Sunday- Started my 1.5 hour run at 6:45am so I would be back in time to hang with the Team while they go for a swim at Aquatic Park. I stopped swimming there because everytime I do, I get sick! Nice run on tired legs though. I mean, I ran across an empty Golden Gate Bridge, can't beat that on a sunny morning or any morning for that matter!  

Just 8 weeks away from Ironman Coeur d'Alene...I'm in the window...! Yikes!!

Workout Summary-
Swim- 3 hours and 21 minutes
Bike- 8 hours and 19 minutes
Run- 3 hours and 46 minutes
Total Workout- 15 hours and 26 minutes

Sunday, April 19, 2009

IM CDA week 18

Guys really don't like it when they're passed by a girl...

This week wasn't a recovery week but my body was telling me that it should have been. Yup, still feeling the race fatigue from Oceanside. Coach said it was normal since it was the first race of the season, the body was in a little bit of a shock, more of a remainder for the body that we're racing. 

Speaking of Coach, man did he bring it to CT class last Tuesday. Oh my! After warm up, he said, "this is going to be hard. be ready." Or something like that and he was not kidding. We did a 30 minute interval with 80% of effort as our rest. We spent the entire 30 minutes fluctuating between 80%, T1 (100%) and 120%. I was never so happy for it to be meter time and even then, I didn't want to get back on the saddle for part II of class. Part II consisted of a 20 minute interval fluctuating between 80% and 120% which my legs somehow found it to be easier. That day, I ate enough for a family, my metabolism was going bonkers!

So what is it about guys who can't let it go when getting passed by girls on the bike? I mean sometimes, it happens. What's wrong with just letting it go and just ride? Saturday, Kara and I both had to do an easy effort 4 hour ride. I call it easy effort because we didn't have any zone 3 pick ups- it was all strictly zone 2 and below. Anyway, I'm climbing White's Hill going from Fairfax out towards Nicasio and I hear this huffing and puffing behind me throughout the second half of this pretty good climb. As soon as we hit the descent, the guy passes me. No biggie. He is heavier than I so gravity helps him out a lot more than me on descends. Surprisingly, when we got to the flat, I caught and passed him- not that I was trying to because I am not that speedy but my cadence was faster as his was slower so naturally, I passed. I must have lit a fire under his @ss as I passed him because sure enough, he picked it up and as we made that right turn at the golf course to get onto Nicasio, he got out of his saddle and started hammering up. His heart rate must have been going bonkers and as he made his way up the climb, he looked back. Silly guy! Have a good ride!

A few photos from our Saturday ride- lucky are we to have these routes for training! I took this picture while waiting for Kara to come back. I stopped when my bike computer said 2 hours in ride time for the turn around. Kara saw boys, followed and kept going. Ha ha.
Kara and I at Nicasio Ranch- we're so color coordinated! Wanted to go to Sea Otter this weekend but had to stay and train with CDA right on our heels so instead, we supported the AC guys by sporting their jersey!
So four hours later, Kara and I are back at the parking lot in Fairfax where our cars are parked. As soon as we got off our bikes, we started squealing like little girls... "ew"..."gross" as we wiped all the dead bugs off our faces. And let me tell ya, the bugs were out in full force on Saturday! What a beautiful weekend for training this was!

Workout Summary-
Swim- 3 hours and 40 minutes
Bike- 6 hours and 53 minutes
Run- 3 hours and 15 minutes
Total Workout- 13 hours and 48 minutes

Sunday, April 12, 2009

IM CDA week 17

Recovery week needed!!

Monday- rest day #2- sweet!

Tuesday- easy spin on trainer at home...really easy! Had the Hills and the Tour of Flaunders on Tivo.

Wednesday- another easy spin in the morning followed by an easy evening run with Kara.

Thursday- back in CT class- thought I was going to puke after the first interval which lasted for....oh 30 minutes. Even coach threw me a bone and didn't yell at me as much as he would have for the way my legs were not spinning. I held on though for the duration of class but thank goodness it was over when it was!!

Friday- another easy evening run with Kara..which we followed up with a pedicure. What? Amidst the pee'ing on the bike and snot rockets..we're ladies :-).

Saturday- had a 3 hour ride which Caesar and I went out to Livermore to do so we can hang out with the Team.. haven't seen them in awhile. Otherwise, I would have loved to go to Milton, CA to watch the AC guys race the Copperopolis Road Race. It would have made for great photos!! Perhaps next year.. 

Sunday- another easy run in the morning followed by swim with coach. I have a feeling that I enjoyed my last easy workout for awhile as recovery time is over.. 

At last, a few pictures from last weekend's race at Oceanside.

Chaotic transition- this would be a good time to utilize your tunnel vision skills. Only focus on your area!

Swim below- red buoys going out..yellow buoys coming back!
Me running towards the finish!!
So got coach's feedback on my race. Good stuff! Funny part, he said it shouldn't take me 4 minutes to change from my bike shoes to my running shoes. Well, I forgot to tell him that I also included a visit to the porta-potty..haven't quite learned the run and pee thing yet :-).

Workout Summary-
Swim- 1 hour and 30 minutes
Bike- 7 hours and 0 minutes
Run- 2 hours and 15 minutes
Total Workout- 10 hours and 45 minutes

Sunday, April 5, 2009

IM CDA week 16- IM Oceanside 70.3 Race Report!

I am learning to race a race!

Short summary-
So overall, I had a good day and a great start to the race season! I crossed the finish line not relieved to finish but happy with my finish. And yes, there is a difference! I've finished numerous triathlons but this was the first one I learned to race! Prior to race, I thought it'd be awesome if I can break 7 hours knowing where I was currently at with my swim, bike and run. The last 70.3 I did was Vineman last July which took me 7hr and 28 minutes. Breaking 7 hours was definitely awesome...for me! As well as getting the first race jitters out of the way!!

Full story-

Thursday, flew out to San Diego then drove to Oceanside for the Ironman Oceanside 70.3 where we dropped our luggage off at the condo, made a trip to Costco and just hung out. Friday, Kara and I got our 20 minute heart rate run over with in the early morning by running out to the swim start and back. We registered and got our bikes from Chris who drove them down from SF. Saturday..woke up at's race congestion and cough was mostly gone! SWEET!

Prior to swim start- nervous as h*ll but a couple of other girls next to me in my transition area seemed a lot more nervous than I so that made me feel a bit better! I was nervous because I wasn't sure how the water was going to feel. I wasn't sure how my body would react to the water. AND I was going to have to sharpen my elbows because the M45-49 AND M30-34 waves were going right after me which meant, minutes into my swim, I would get clobbered by men!

Swim Plan- just get through it the best I can!!

Swim Actual- We had to swim out to the deep water swim start line. To be honest, I was close to turning around and not starting the race while I was swimming out to the swim start only because mentally, I was scared that the scrunchy throat feeling was going to take over (see Wildflower training weekend two blogs back)..but I sucked it up and got over it knowing aides on surfboards were literally everywhere! Swim started and the W30-34 got under way in the perfect 59 degree waters of the Oceanside harbor! My goal for this particular swim was to get to the next buoy! I stayed a bit away from the buoy line itself because I wanted to avoid getting hit by the mosh of men that were imminently going to come after us. Regardless, I still got hit, punched actually in the face, by a guy. Thanks a lot guy! That's triathlon swim though, a washing machine mess of arms and legs. Mess never thinned out and coming back was worse because the sun was glaring into our eyes and I couldn't see any buoy until it was right in front of me. I was never so happy to get to the turn around point of a swim, granted it was a bit chomp at the turn around. We had swim volunteers help pull us our and unzip our wetsuits, that was AWESOME!

T1- it's a long @ss run from the swim finish to our transition area! Saw a guy run out of T1 with his aero helmet, I repeat aero helmet, on backwards...

Bike Plan- Hit my Z3 heart rate and hold it there..can get into Z4 heart rate on climbs but do not stay in Z4 otherwise I will be walking my run...

Bike Actual- Stayed in Z3 and hit Z4 only on the big climb. Boy, was I happy to see my P2 and take it out for a ride! The bike course was sweet! The first part of the bike was super fast and super fun! I almost took out a jack rabbit that decided to test his fate today but fate decided to let him live and let my race continue :-)! Thank you fate! Bike got tougher at about mile 30 where hills started to test our legs. That was okay though as I felt pretty good still! Riding through Camp Pendleton when it was in full use was pretty spectacular! Last 15 miles or so of bike was getting a bit harder only because I couldn't hold an aero position on the bike without feeling a deep strain on my right hamstring (have been bugging me for weeks and have been getting it worked on with Dr. Rabbetz). Finish of the bike took place on Harbor Drive which is lined with Palm Trees, sight of it was sweet! Nutrition was on point for the bike! I took in one bottle of Infinit Nutrition an hour (250 calories), no solids.

T2- the only porta potty I visited.

Run- Plan- find legs after a couple of miles. Look at heart rate when I feel like I can keep a pace and keep that heart rate +/- 5 beats. If I had something left on the second loop, go for it.
Run Actual- As I was starting my run, Matty Reed (winner and broke the run course record despite having an asthma attack during the swim) and Andy Potts (#2 and broke the swim record) were deciding how they should pose for their picture together. Had I been more on it, I would have stuck my head into their picture!! Anyway, back to business, run pace was comfortably hard with heart rate at around 160.. didn't fluctuate much after that, maybe +/- 2-3 beats. So, I've never really ran the run of a race before. In the past, I walked about 75% of it. Well, not today! I ran the entire 13.1 miles! I knew what my plan was and I was confident in it so I followed it and just held on. The 2 loop run course was beautiful and the great thing about it is that you can break it up into parts which makes it easier mentally. My right big toe however was burning and I really wanted to stop and loosen my socks but I didn't let it bother me enough to stop. Mind over matter! I walked the water stops at every mile but ran as soon water stop line ended. I took in 2 hammer gels about 45 minutes apart and at the halfway mark, I started the flat coke for an extra kick. It was great to see friends and other familiar faces on the course! Even better to see the finish line!

The finish line was a bit chaotic. Numerous volunteers are greeting you pointing you to the finisher medals, t-shirt, hat, someone getting your chip off and someone else pointing you to food. As soon as I stopped, I was getting a little light headed and dizzy! Whoa! It was great to see Mai, Pete and Ted as I was crossing the finish line and the first person I saw after crossing was Brian H...who was nice enough to patiently wait (I didn't really give him a choice actually) while I gathered all my transition stuff.

New learnings from race day- learned to pee on the bike- score! Learned but need refining of the snot rocket!

Funniest sight- man out of T1 with aero helmet backwards.

Most nervous moment of the day- swim start, jack rabbit attempting suicide, and guy zigzagging so much on this one climb that I thought he was going to spaz out and fall over.

Funniest moment- Saw Chris coming back from my first loop of run, he said, "Yi! Doing good..keep it up!" I responded, "I'm trying!" Starting my second loop which was about 3 minutes later, Chris said, "Go Yi! Come on! No more holding back!" I nodded thinking..pick it up? No holding back? But you just said I was doing good! Haha.

First stop after race- Dairy Queen! Thanks to my condo-mates and friends- Kara, Dana, Brian A., Megan, Joelene and Allan for an awesome race weekend! We had a great sun-deck at our condo but since it was on the third didn't get visited much...

Workout Summary-
Swim- 0 hours and 40 minutes
Bike- 1 hour and 0 minutes
Run- 1 hour and 20 minutes

Race Summary-
Swim- 0 hours, 51 minutes, 4 seconds
T1- 7 minutes and 38 seconds
Bike- 3 hours, 31 minutes, 15 seconds
T2- 4 minutes and 7 seconds
Run- 2 hours, 23 minutes, 23 seconds
Total- 6 hours, 57 minutes, 27 seconds