Racing Laundry Baskets and Swimming Fast(er)

Last night I had this awesome dream about riding in a laundry basket down carpeted stairs. I was flying down and just exhilarated by the speed! It sure beat folding laundry, which was the last thing I did before I went to bed (that'll teach me). I must miss racing if I've resorted to doing so in a laundry basket in my dreams.

It's amazing I didn't have swimming nightmares. I went to bed knowing that first thing this morning I had time trials at the pool - a 400 followed by a 200. UGH. I rarely complain about anything training related, but swimming time trials are just not my favorite. They are so definitive and painful.

Fortunately, I was treated to some good news. I shaved 8 seconds off my 400 PR and 6 seconds off my 200 PR which were set in October, just before Worlds. I did the 400 first, feeling strong and in control throughout, finishing with a good kick in the final 25 to come in at 6:07. Next came the 200, for which I've long wanted to break 3:00, and today was that day with a 2:56. Coach Jim was in the adjacent lane, ready with the high-fives.

One big change to my swim training has been the addition of the Vasa Ergometer. I'm using it primarily as a supplement right now, just a few days a week. Being able to do dryland swim training and to really focus on technique and feel resistance in a way that is not possible in the water, has been very beneficial to me. I feel the direct translation to the pool. And to swim in 200m blocks (all I can muster right now without a break) on the Erg without the disruption of a wall is key too - no rest!

I'm keeping a log on my swim training and look forward to more breakthroughs!

See...you most certainly CAN get faster over 40!

A sure sign that training is picking up....

...is having to print the weekly workout schedule scaled down to 70% to make it fit on one page. This is the one starting 1/14. I love seeing it start to get all crowded like this but it means I have to be even more organized fitting in workouts and being prepared for them.

The kids went back to school Wednesday and it was one of those weeks where it was a bit tricky to fit everything in. But fit it all in, I did, by doing two early morning "double workouts" - a run/swim and a bike trainer/swim. Tuesday called for my longest mid-week run in a while - just over 9 miles with a tempo section at the end.

I sometimes get asked how I keep from getting bored on the bike trainer or swimming or running. The way workouts are designed, I don't have much of a chance to get bored. Most of them involve quite a bit of structure and regular-change ups in pace, cadence, intensity, and purpose. On the bike trainer I usually put on Netflix or Hulu but I hardly pay attention because my focus is on the effort and what's coming next. My Coach knows I like a fair amount of structure and detail and he delivers.

This can be tough time of year to train - days are short, mornings are cold, and races seems far off in the distance. Daily life boils down to mom/family stuff, work, and training. It's easy to start feeling like I have no life. Then I realize the issue isn't that I have NO life. It's that I have a LOT of life!! Hey, I'll take it!

Year changes, goals remain the same

Goodbye 2012, Hello 2013.

I've been avoiding a big year-end recap / goals for 2013 post. What can I say that hasn't already been said or blogged? 2012 was an awesome dream-defying year but I hold firm to my chief goals which have nothing to do with times, placements, speeds, or results. My goals remain to enjoy the sport of triathlon, the benefits of daily training, the community of great people, and the adventure. I'm in it for the long haul and tying enjoyment to results is a sure-fire way to burn out and fall away...not that I don't plan to continue seeking my own personal bests!

It's about the daily adventure

In 2013, as in years prior, my approach is just take it one workout, one day, one race at a time....and let the chips fall where they may. I've had enough injuries and derailments to know that is all I can do.

I never could have predicted how the "chips would fall" in 2012! The year began with a hip injury and missing the Boston Marathon (again) but unbeknownst to me, that very likely set me up for an incredible triathlon year. During the time I couldn't run, my cycling increased. As a result, while I improved in all three sports, cycling saw the most dramatic improvements and for the first time, slightly edged out running as my strongest leg. I had the top female bike time at three races and averaged over 22 mph at five races.

I completed 9 triathlons (5 sprints, 4 Olys) and two road races (10 miler and 5K) with podium finishes at all except Oly Nationals (11th) and Worlds (10th). The summary of my racing year is on another page, as is my spreadsheet of race splits and finishes, no sense duplicating it here. Suffice it to say it exceeded anything I could have dared to dream for myself.

The highlights -

• Learning that I was the outright winner of the Smith Mountain Lake Sprint Tri - my first overall win ever. I'd only been back running for a month and had no expectations of doing well. It was such a feeling of utter shock and excitement!
• Finishing as the second female in the Virginia Triathlon Series
• Back to back run PRs at USAT Nationals - 20:31 in the sprint and 42:34 in the Oly
• Reuniting with my Endurance Films Racing Teammates at Nationals and finishing on the Podium (3rd) for the sprint
• Crossing the finish in 10th at Worlds, with an American flag in my hand!
• Bike PRs
• Winning three sprint triathlons
• Running a sub-6 minute mile on the track
• Swimming 30x50m on 55s intervals (killer for me)
• The entire adventure of traveling to New Zealand to compete on Team USA
• Receiving support for the Team USA trip from family and friends - old and new - bolstering my focus and motivation
• Encouraging others in their pursuits of endurance sports, fitness, and lifestyle changes
• Being given the opportunity to change careers and work in endurance sports for the Fortynine Group, having my passion and work merge!

I'm also really proud of the fact that it looks like I'll be a 2012 USAT All American, ranked #25 in my age group (which puts it at top 2.5% of qualified athletes completing 3 races or more)

I finished the year with 3145 bike miles and 862 run miles for the year. Total swim/bike/run time was 385 hours with another 100 spent in the gym. (Needless to say, I don't watch much TV or shop or go out!)

Moving forward I just want to stay hungry, humble, challenged, and excited. I'd like to see my swim improve, and with the Vasa Ergometer added into the mix I believe that can happen. I want to stay healthy and do a better job of addressing small injuries before they become big. And I'd sure like to cross the finish line at Boston this year. I'll just take it all one workout, one day, one race at a time.

NONE of this would be possible, NONE of it, without the support of my husband and kids, family, friends, and Coach Jim. That's a whole other big blog post but I can't close this one out without saying a huge GIGANTIC thank you to those around me who love, tolerate, and encourage me. I'm privileged to be a part of this sport and community.

Me and Coach Jim

Triathlon is beautiful

I took this self pic on the bike trainer on Friday. It made me think about how triathlon is not exactly a glamorous sport. We sweat (a lot), we get dirty, we cross the finish line with salt stains and crusty lips and snot on our faces. We "go" freely in the woods, or right in our shorts if we're busy racing (so I've heard ;-). We get helmet head and goggle eyes. We swim and don't bother to brush our hair before we hop on the bike. We eat bugs on the bike (not by choice), get chain grease on our legs (and hands and clothes), and put sweaty bare feet into toxic-ly smelly cycling shoes. We spit and blow snot rockets and wipe noses freely on our gloves. We might even wear hippy headbands and toe socks. We get crazy tan lines and black (or missing) toenails. We wear tape on our bodies and compression socks with shorts. And if we're really digging deep, we throw up, and keep right on going.

Triathlon is beautiful. Isn't it the BEST?

   

 

   

  

   

 

100 days till Boston

Today kicks off the serious ramp-up to the Boston Marathon. To mark the occasion, I ran a half-marathon on our trails in the Jefferson National Forest. It was 22 degrees when I started and 33 when I finished, but if you dress right, and I had, temperature is not a factor.

I had about six separate shallow stream crossings. I always imagine if I run through the water fast enough my feet will magically stay dry, but they never do. It's fun though, and my feet warm up quick enough.

Coach Jim recently suggested a New Year's Resolution for me - to finally give in and run my easy runs EASY and I agreed that it's time. I accomplished that today and finished feeling really good! It was beautiful out aside from some annoying stretches of Forest Service Road that were a sheet of ice leaving me no choice but to walk and pick my way through.

Top of the mountain by the Fire Dept communication tower

This was the first time in ages I ran with my Nathan hydration belt and took gels (thanks JWJ for the nudge to take an extra). For runs of 10 miles or less I don't need anything but today I definitely did. In fact, I was wishing I'd packed an omelet and giant stack of pancakes too.

I listened to some podcasts along the way and the latest episode of the Moth had me laughing out loud, alone on the side of the mountain, rolling freely down the switchbacks of Snake Root.

It feels soooo good to be running long again. Love it.