Sunday, May 31, 2009

IM CDA week 24

Much needed recovery week!

So my big Monday workout wasn't too bad afterall! I started from Mike's Bikes in Sausalito at 5:30am..felt really tired from a big week of training and actually thought about turning around about halfway to the pool when I heard a voice say, "Now there's someone I'm happy/proud to see." I wasn't sure which word was used..I could have been way off but I turned and it was coach. "Hi Chris..." I said. Followed by, "my legs are tired! yesterday was brutal!" "What was yesterday?" He asked. "You had me do a 2hr15min run!" He says,"Oh..yeah. Well how else are we going to simulate the 10th hour of an Ironman?" And then I thought....oh that's what we were doing? I was supposed to feel like crap! Makes sense now :-). After a few minutes of riding with me and chatting, he went ahead to the pool. I would see him there later for a swim before riding back. Day turned out to be a good workout- felt quite accomplished by the time I got back to my car! Ted, Caesar and I are still wondering how I beat them back to my car! I think they took a lunch break somewhere..they think I took a shortcut. Apparently, I had passed them as they stopped at a liquor store for satisfy Ted's craving for pringles..?

Left hip started acting up this week and luckily, Dr. Rabbetz squeezed me in Friday afternoon. He came in with a BIG graston in one hand and ointment in the other and said, "This is not going to be like our manwich swim this morning. Think of it as being on the opposite spectrum." Oh, I laughed so hard I couldn't breathe! He must have read my FB status about being stuck in between two very competitive guys in the pool that morning! It felt like a tidal wave everytime the manwich came by! 

Had a pretty good weekend! Between Dr. Rabbetz and my massage, hip is feeling good! Saturday, went on a 3 hour social ride (no focus on heart rate) and then Sunday, swum 4700 yards and an hour run down at Crissy Field. Saw Deb, Susan and Moser as I pulled into the lot so ran with them for part of my run and then ran with Kara for the other part- good recovery weekend!

Congrats to friends who raced Hawaii 70.3 especially to Coach who won his AG by 18 minutes and with that, a slot to Kona! T- minus 20 days for CDA! LT testing again this Tuesday! Wish me luck!!

Workout Summary-
Swim- 4 hours and 36 minutes
Bike- 9 hours and 47 minutes
Run- 1 hour and 50 minutes
Total workout- 16 hours and 13 minutes

Sunday, May 24, 2009

IM CDA week 23

1. Breaking up was very easy to do this time!
2. Steve Larsen- rest in peace.. 
3. Herds of cattle!

1. So as you know, my saddle has been causing me MUCH pain in the last few weeks. Not sure if it's because my body's changed or what but it has become almost unbearable! This past Tuesday in CT class, I would have gotten off the bike during CT class if it hadn't been for the thought of my coach's potential wrath had I gotten off. That day, I took my bike to Bike Nut and said to Alex, "I have to break up with him. It's not working out- AT ALL!" He starts cracking up as I decided to put my old Terry Zero back on. So far so good. I am experiencing another type of pain but it's feeling like nothing that Assos can't solve :-). 

2. The passing of Steve Larsen has shocked the triathlon and cycling sports community. It has also reminded me of how lucky I am to be able to swim, bike and run. To have the choice and ability to constantly push myself mentally and physically. Life is a journey of adventures to be experienced. I didn't know Steve Larsen personally but have heard of him and seen his name in race results. Reading his story, articles and interviews sends chills down my spine and brings tears to my eyes. Thank you Steve for reminding us to make it count. Thoughts to your family and friends. You can find another great tribute here to Steve Larsen.

3. It's Memorial weekend and I had some training to do! Saturday, I decided to head out early, like 7:30am early and I was glad that I did as groups of cyclists were out in full force almost like herds of fast moving cattle! Luckily, they were going the other way as I was returning from my ride. One of the herds however was out the same time I was and even asked if I wanted to hop on with their group. I asked them where they were going and the answer was, "Marshall Wall." I thought in my head, "I want nothing to do with any kind of walls right now!!" I graciously declined as I only had to go for 3 hours but thanked them for the offer. After all, it was very kind of them to extend the offer to some gal on a TT bike! Perhaps, I'll see them again next time and will indeed hop on, hopefully I'll be on my roadie and feel more in place!

As I sit here typing, everything waist down is aching after my 2 hr 15 min run this morning after a 1.5 hr easy spin on the bike. Tomorrow is a HUGE day! 3 hour bike to Novato, 2 hour swim with coach finish that up with a 3 hr bike back home! I'll say it now- OUCH!

Workout Summary-
Swim- 2 hours and 5 minutes
Bike- 7 hours and 45 minutes
Run- 6 hours and 45 minutes
Total workout- 17 hours and 21 minutes

Sunday, May 17, 2009

IM CDA week 22- It's money time!

The longest. training. week. ever!

It's money time says coach!

As I sit here after 20+ hours of training combined with a hectic week at work, I am feeling a bit...tired!

Monday- 2 hours easy spin on bike.

Tuesday- CT class!

Wednesday- Hill repeats on Hyde Street chasing cable cars up the hill on a beautiful sunny morning! Followed by 3700 yard swim.

Thursday- CT class that nearly kicked my @ss

Friday- 3000 yard swim

Saturday- 1 mile open water swim at Spring Lake followed by 5 hours on the saddle riding the Vineman course and then some with Kara and Michela. That evening, had dinner with Kara, Brian and Whit who was in town for Bay to Breakers. Brian points to Kara and I, "I am so mad at the both of you!" Looks at me and says, "You didn't warn me about yesterday's class!" Usually, if we had a really tough CT class on Thursday, I'll IM Brian in the office and warn him about it since he is in class on Friday. I didn't do that this week..opps! Sorry!!

Sunday- 5 hours on the saddle again plus an hour run! 

For Sunday's ride, I was joined my Mary, Ben and Steve. I was Ben & Steve's mentor for one of the TNT seasons and it was a delight to have them on the ride with us! Ben's reaction after ride taken from Facebook- "Steve and I agreed that 4 hours is just about as much biking as we feel is necessary at a tme. I'm sore in places I didn't even know I could be sore and I didn't even do the ride yesterday or the run today. I have new respect for you Yi." Come on, guys. It wasn't that bad! Looking forward to the next time!! 

I think it's safe to say that Chase (TT bike) and I had a bonding weekend! Now, all we have to do is fix some ongoing saddle issues I've been having with my Specialized Tri Tip. May need to put the Terry Zero back on there is situation does not improve by Tuesday. I shifted my rear bottle cages in the back for more clearance room so we'll see if that does anything. I am thinking not but we'll see! If anyone has any suggestions for a saddle that is kind to the ladies, I'm all ears!

Workout Summary-
Swim- 3 hours and 1 minute
Bike- 14 hours and 53 minutes
Run- 2 hours and 20 minutes
Total workout- 20 hours and 14 minutes

Sunday, May 10, 2009

IM CDA week 21- 6 more weeks!

Just need to hold on for 6 more weeks- mentally & physically!

I expected to have a recovery week this week but I saw that coach revised my week so I emailed to make sure and he said, "Correct, it's go time for CDA!" This was a tough training week right after Wildflower but had to suck it up and push through!

Monday- Rest day.

Tuesday- CT class and was supposed to do a 45 minute run but I had a pretty bad tension headache so I told coach that I "visualized" my run instead. Hopefully he thought it was funny! I did :-). 

Wednesday- Hill repeats but felt so crappy that my 1hr20min run turned out to be a run/walk. Swim was 3,000 yards.

Thursday- CT class- tough intervals but I knocked them out of the park!

Friday- Another run and a 4,000 yard swim.

Saturday- Road the Vineman course with the team. Had to do two zone 3 pick ups that were 45 minutes long but I was only able to do one- body was not having it!

Sunday- 4.5k yard swim followed by a 1hr45min run- OUCH!! 

How's that for a training week after Wildflower?! Like I said, need mind and body to hold on for 6 more weeks!! Next week- 22 hours of training is on tap! Wish me luck!

Some more photos from Wildflower last weekend- swim swim swim!
Chaotic beginning of bike course. Sprint course goes left, Long Course goes right!
Mile 3.5-4ish of the run??
Finish line!! Not sure how happy guy was sharing the finish line with me..the women started after the men..
Crossed the finish line and first though was- what time is it?!?!?!
Workout Summary-
Swim- 4 hours and 10 minutes
Bike- 7 hours and 5 minutes
Run- 3 hours and 50 minutes
Total workout- 15 hours and 5 minutes

Sunday, May 3, 2009

IM CDA week 20- Wildflower Long Course Race Report

Wildflower and I have made amends!

So, I REALLY did not want to do Wildflower! I've never had a good experience there and I've been convinced that it doesn't like me and I don't like it. I was sick in the beginning of the week which didn't help my confidence, not to mention my allergy attack the last time I was in the water AND not to mention me rolling my ankle and having to hobble for most of the run last year. And did I mention the weather? Weather forecast predicted rain and wind- not ideal for any race but definitely not the Wildflower Long Course. So, like I said, I didn't want to do this race! I was scared of it but Coach recommended and said it'd be the perfect prep race for IM CDA so I did it and am happy to say that I think the Long Course and I have made amends :-). Or maybe, three times a charm?

Did I mention that I also got my race plan from coach two days prior where he specifically said to not treat this race like a training race? He did! He told his to give it our best and leave it out on the course! After I read that email, my immediate thought was, "He totally botched my race plan!"

Leaving the city at 5:30am on Friday morning got down to Lake San Antonio at 8:30am. It was sunny and warm when I arrived! Went for a quick bike and a quick swim to test out my new Sailfish Attack wetsuit and to make sure that I would have no signs of an allergy attack! Well, check and check! Love my new wetsuit and no allergy attack granted the amount of algae in the lake was disgusting! I kept my head above water during the swim back because of the amount of algae 200 yards in was disgustingly thick! Anyway, sunny and warm quickly turned into rain and wind! Wind and rain would continue up until about...oh Saturday morning! Perfect! We couldn't have asked for better race weather- sunny, not too warm although it cooked on the run but hey at least it wasn't raining!

Swim- 0:47:12- I positioned myself on the left side/back and somehow that allowed to make a bee line for the first turn buoy. First part of the swim felt really good. I got into a good rhythm but coming back, the water got a bit choppier, got a bit more crowded in the swim and my right calve started to cramp up- didn't stop though.. just softly kicked it out- cramp didn't last too long! Close to the finish got more rough because of the mountain bike folks!!! I think I have my open water confidence back :-).

See all the buoys for the 1.2 mile swim?!
Bike- 3:36;06- Getting to Beach Hill was really chaotic with all the Sprint Mountain Bikers. They had to go left and we had to go right to hit Beach- like I said chaos! I paced myself up Beach Hill the best I could. Most of the ride was good- nothing felt too hard- must be the tough CT classes that coach has been putting us through lately! Descended down Nasty Grade at 43.8 mph- holy moly (keep in mind, I weigh 119)!! Just tried to stay focus from Bee Rock Store to the finish!! Almost ate it towards the bike finish because the girl in front of me kept veering left while getting out of her pedal. I kept yelling out to her, "left left left!" Really, pick a side and stay! Highlight of the ride, we I was heading out, the Pros were coming back in and let me tell ya, it was like a Kona video. They were all bunched, coming up, out of saddle, all I was missing was music and maybe a camera! Ha ha. I spotted Chris Lieto and yelled out, "Go Lieto!!!" Realizing Andy Potts was right next to him, I then thought, "Uh oh, Potts is going to smoke him on the run!" I am a fan of both, but Chris is local so gotta support!!

Run- 2:34:50- Oh goodness it got warm! Off the bike, my legs felt dead, heavy, tired, you name it, they felt it. My survival mode for the first 5 or so miles was walking the hills! I also walked the water stops! My run didn't get going until after the fall into the meadow. I felt pretty good on the run after that, down and up the pit wasn't that bad but the mile markers on the run course was off and that really frustrated me off because I knew it might have been possible to break 7 hours but I was never really sure how close since the mile markers were off- especially mile marker 12. Ran with a couple of developing big blisters on my pinky toes- very apparent by the time I hit the pit. That last mile down Lynch Hill seemed never ending but it was a great feeling running down that hill feeling good about the race! I did the best I could and thinking back on my day, I am not sure where I would have found those 6 minutes I would have needed to break 7.. perhaps next time! But next time would be awhile from now..maybe a long while!

Overall- a really good Wildflower experience- finally!! 7:05:58- over an hour improvement over last year and compared to Oceanside, 8.5 minutes longer here, but considering this course profile is much tougher, I'll take it!!

Photos below- more next week!

Smiling in the midst of morning chaos!
Kara and I- this is my "I'm not nervous, nervous smile." Ha ha.

Inside of a chaotic transition!! All 2,000 of us!

Here's my transition area- with my new Sailfish wetsuit that I love! Bike stuff in the front of towel, run stuff in the back!
Workout Summary-
Swim- 1 hour and 57 minutes
Bike- 7 hours and 36 minutes
Run- 3 hours and 35 minutes
Total Workout- 12 hours and 58 minutes