2018: Training Week 24

Last week flew by and the weekend was NOT long enough (really though, are they ever?).  This weekend wasn’t as busy as the weekend before, but training volume was a bit more plus it was HOT (we were under a heat advisory all weekend) so I think that just sucked the last bit of energy out of me by Sunday night, wishing I had another day to recover before the work week and weekly training cycle starts all over again.  This week is another large volume/intensity week, however next week is a recovery week, so knowing that is right around the corner is helping keeping me motivated this week!  Ok on to last week:

Monday: 3925y swim in the morning followed by yoga after work.  I also fit in a massage appointment at lunch as I’ve been having some IT Band pain since my tempo run last Thursday.  I was hoping loosening my glutes and quads would help nip the nagging pain before it became something worse.  I left feeling a little better, but not convinced that did the trick.

Tuesday: Speedwork with 14×400’s… IT Band (hip area) was feeling a little off but nothing terrible (maybe better?) and was able to stick to the planned times and get in the entire workout.  That evening I rode an easy hour on the trainer.

Wednesday: 3000y swim in the am followed by the usual intense mid-week ride.  We are gearing my legs up for Louisville and are doing ‘hill repeats’ and adding to the total number each week, which makes for a tough workout every week 🙂  12 intervals this week.

Thursday: I just wasn’t feeling the tempo run when I woke up, I felt sluggish and decided to sleep in for 30 more minutes and instead swap the run with my 20 min easy ride before work and run after work.  Of course had I checked the weather I might have stuck with doing the run… later that afternoon huge storms rolled in, forcing me to do my tempo on the treadmill. Bummer.  I did nail the workout (well, except for 2 emergency bathroom breaks, maybe it was good I was inside and close to a bathroom) hitting the paces for the 3×1 mi and the 2 mile tempo, now if I can only replicate it outside!  I’m guessing the lack on hills on the treadmill and air conditioning might be to two major factors as to why it’s a success there and not outside. 🙂

Friday: 2500y swim in the am, followed by an hour of yoga (youtube) at lunch.

 

This was from Friday afternoon, a taste of what the weekend was going to feel like. Ugh.

Saturday: I got up early to get in my 85 mile ride (this week my coach had me doing a set mileage rather than time) since we were under a heat advisory until Monday.  I knew I would be riding in the heat at some point during my ride, but figured it was better to start as early as possible and reduce the number of hours when I would be riding at hotter times of the morning.  I started at 6:40 (40 minutes later than planned) and pulled back into the parking lot a little after noon… and it was HOT.  I changed into my running shirt and shoes and off I went to just get the 20 min run done.  I wasn’t caring about pace, just running for time, I told myself.  However after a few minutes my legs came around and physically, despite the tough ride and heat, I actually felt ok.  I finished the run strong but once done, I was DONE.  I staggered (I know, dramatic… but I felt a little like death) into the grocery store to get my chocolate milk and water, and as soon as I checked out, I chugged 2/3 of the bottle of water before even leaving the store.

I walked circles around my car while I waited for the AC work and the car to cooldown and then finally headed back home.  That afternoon JMR and I were playing golf with my parents for Father’s Day (celebrating Saturday instead of Sunday) and I was less than excited to be in the heat again that day.  Fortunately I was just meeting the three of them for the back half , and I was planning on picking up my ball when needed, so no pressure to play the entire 9.  I survived and even managed to have a few good shots/puts (note the key word ‘few’), and it was fun riding along in the cart (plus I forgot how good JMR is at golf, pretty impressive to watch).

Sunday: I was up early but not quite as early on Saturday (which I regretted during my run), and headed out to run 14 miles, with 12 at marathon pace.  However, since we were under a heat advisory still and it was pretty toasty at 8:30a when I started, I dialed back the pace a bit and was running about 20-30 seconds slower than marathon pace.  my legs didn’t feel as terrible as I thought they would feel after the big ride the day before, and after the halfway point, I decided to bring the pace closer to the planned marathon pace and ran the remaining five miles at that pace.  However during the cooldown mile I could really feel the heat and was 100% ready to be done.  Other than running a few errands, I spent the rest of the day on the couch being lazy.

Total Training Hours: 17:04 (woah! that’s up there with my past peak IM training weeks!)

Happy Wednesday! 🙂

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2018: Training Week 23

I might have to change the weekly title to something more interesting than a weekly count… it will be a pretty big number as it gets closer to IMLOU… maybe just the date of the week.  Anyways, on to training last week!  It was a big one, and this week is even bigger if all goes according to plan.  Earlier in the year I had thought that the biggest change as training ramped up would be weekend volume, however that has not been true. The week day volume also has increased a bit as well as intensity (well that I did expect), which I am able to manage but am realizing I need to get better with my time management!  I might have to enforce a 8:30p bedtime at this rate, I usually get in bed around 8:45/9 but read and play on my phone until closer to 10, and as the training hours go up, getting enough sleep needs to be a higher priority for recovery.

Week 23: 6/4-6/10

Monday – I started off the week with a 3825y swim which included a main set of 2×20 minutes (I’m starting to get some arm definition with all of these long swims, woohoo).  That evening I did hot yoga where someone in class fainted!  It was pretty scary (I’m sure much more for her!), I’ve been going to hot yoga for a long time and have never had anyone faint during a class.  Fortunately we had a nurse and a Dr. in our class and after  getting her some water/having her lay down she seemed to be doing better.  I will now remember to be better about drinking water in the afternoons before class!

Tuesday – Speedwork on the track before work: 1 mi w/u, 12×400 @5k pace, 1 mi cooldown. That evening after work I rode an hour easy easy easy on the trainer.

Wednesday – 2850y swim in the am with some surges/intervals, followed by a 1.5 hr intense trainer ride after work.  I’m going to have to start bringing two water bottles and two towels downstairs with me as I really sweat it up during these intense mid-week rides!

Thursday – I went into the office that day so I did my tempo run after work…in the heat.  It was rough and I didn’t hit all of the paces perfectly, but I got it done. The usual suspect: 1 mi warmup, 3×1 mi @ 7:30 followed by 2 mi @ 8:20 (in reality more like 9 minute pace…I was dying), 1 mi cooldown.

Friday – 2525 yd swim in the am, followed by a youtube yoga at lunch.  I prefer taking classes but I wasn’t able to fit it in, so a youtube was the next best option!

Saturday – 12 mi run with 10@ marathon pace.  I’m digging this ‘slower’ long run pace compared to trying to hit sub 8’s!  I will say though by mile 11 I was definitely feeling the fatigue set in, and it wasn’t as easy as I expected the run to feel since it was a slower than usual pace.  After the run I showered and JMR and I headed downtown for my cousin’s wedding.  Wearing heels after a long run is tough!  However dancing in them later in the evening is even more tough!  We got home around 11p and I was out by 11:30p.

Sunday – 4 hour long ride.  I had planned to get up at 5:30a to start the ride by 6:30, but with such a late bedtime, I slept in an extra hour.  I am going to title this ride ‘The ride of dying batteries’.  After parked and got my bike/bottles/etc ready I tried to calibrate the powermeter however it wouldn’t sync with my watch.  Sigh.  Several tries later with no luck I figured the battery was probably dead, since it was about the time it needed to be replaced.  Luckily I had an extra battery with me, unluckily I could not for the life of me get the darn cap/cover off to replace it.  Boo.  So off I went with no power (which isn’t the end of the world, but is a ‘nice to have’), and as I started my ride, my watch beeped ‘Low HR Battery’.  Ok, now it’s getting a little less than ideal.

Halfway through the ride I stopped at a convenience store to get water and some much-needed coke (sugar!), and noticed my watch battery was at 25%.  I realized I probably should have charged it the night before, but getting home so late I didn’t do a great job prepping my stuff for the ride the next day.  I hoped 25% would equal more than 2 hours of riding, and on I went.

The only photo evidence that the ride occurred.  This was to let JMR know I was still alive and halway done.  I feel the need to check in when riding solo… not that he has any clue where I ride in Columbia, IL.

The rest of the ride was pretty uneventful, and I finished with around 71 miles in just over 4 hours.  I changed into my running shoes and started my 20 minute run only to sadly hear my watch beep with the message ‘Low Watch Battery’.  Oh man.  I was hoping it would hold out for the remaining 18 minutes and it did.  Phew.  Lesson learned, make sure batteries on all electronics are ready to go the night before long training sessions (or well any session).

By Sunday night I was pretty darn tired.  I rallied and went to my niece’s 6th birthday party but I was in bed by 8:30p.  Party animal.  See below about the peanut butter m&m’s though, that’s a bit wild.

Total Training Hours: 15:19 <– I may have eaten way too many peanut butter m&m’s and licorice this past week as a ‘reward’ knowing I had some extra calories from the training volume.  I kid you not, Sunday night I ate an entire bag of peanut butter m&m’s in bed while reading.  Guessing I might need to pay better attention to nutrition during the day so I don’t get crazy hungry like that at night again!

Happy Tuesday!

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2018: Training Week 22

Oh boy, I am really getting into the thick of training now.  It seems like the volume has slowly been building up, but now it’s here.  My coach has posted my workouts for the next few weeks, and we chatted about longer weekend training plans July-Sept on Monday, and sh*t is getting real!  But one day at a time, I won’t get ahead of myself, so let’s stick with weekly training recaps instead 🙂

Week 22 5/28 – 6/3

Monday – 3925y swim in the am, followed by yoga at lunch

Tuesday – Speedwork after work – 1 mi warmup, 4×800, 1 mi cooldown

Wednesday – 2100y swim, followed by 1 hour easy on the trainer at lunch

Thursday – Tempo run (this run is my nemesis…I cannot for the life of me hit these darn numbers!) 1 mi warmup, 3×1 mi @7:30 w/ 2 min RI, 2 mi @ 8:15-20 and then 1 mi cooldown.  I got it done, but didn’t hit all of the numbers

Friday – 1 hour of yoga….followed by a trip to Normal, IL for a sprint tri race Saturday morning!  I was on the fence about doing this race, since it’s a 3 hour drive and the race would only take an hour.  However, my coach and his wife were having a team BBQ after the race, so it would be fun to hang out and meet some other ECo teammates I haven’t met yet.  So, at 8p at night I headed to Normal (yep, very much a last minute decision!).  I arrived around 11p and was TIRED.  Of course I had lucked out and gotten an end room which was HUGE.  Too bad I was only going to spend 6 hours in it.

Saturday – I was up around 5a, headed to the race site around 5:50a and arrived around 6:20.  I picked up my packet, set up transition and then hung out at the club tent until my wave went off at 8:15a.  The race was short and sweet, 600y swim, 13 mi bike and 5k run.  The swim was uneventful, I swam well but not speedy, ended up swimming about the same pace as the St. George swim…so I need to learn to put a little more speed into shorter swims!  The bike….well, I had watch issues the whole bike which made for a very much ‘race by feel’ effort.  On longer races I usually lock my home screen so that I don’t accidentally hit a button while in aero, however I thought for this short of a race it wasn’t necessary.  I was wrong, I hit it at least four times.  Oh well.  Once off the bike I hussled through transition and was on the run feeling pretty darn good.  I hit the first mile around 7:30, felt even stronger on the second with a 7:17 spit and the last mile was a 7:15.  I was hoping to have run in the lower 7’s but I definitely wasn’t disappointed.  My time was good enough for 1st in my age group (hooray) so I was pretty darn happy about that too.

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Final kick to the finish line. 

 

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Race bling!  

After the race I headed back to the hotel to shower and change and then headed to the BBQ for a few hours and then headed back to Saint Louis around 6p.  When I got home I was wiped, but glad that I went!

Sunday – Back to the grind, 3 hour ride followed by a 20 minute run.  This ride kicked my butt because of the headwind on the second half.  At some points it was laughable at how much effort I was putting in and how slow I was still going.  🙂  Got it done though!

Total Training Hours: 11:24

The next few weeks are BIG weeks….like 4-5 hour rides, 12-16 mile runs…eek!  Like I said earlier, one day at a time… otherwise I get ahead of myself and start to stress!

Ok, that’s it for now, Happy Friday! 🙂

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2018: Training Weeks 19-21

Since week 18 was St. George 70.3 race week, I’m going to skip over that one and try to catch up the past few weeks.  Training is slowly picking up momentum since St. George, I did a half marathon on the 19th which added a low volume week that I would have preferred to not be low volume (this is why I have a coach….), but there’s still plenty of time for those weeks before October!

Week 19 –  5/7-5/13

Monday – Recovery day, aka hike for 7 hours in the Zion Narrows, which was exhausting but totally worth it.  I still need to write a post about our amazing trip (and I want to go back!).

Tuesday – Travel day/Visit Hoover Dam

Wednesday – Back. To. The. Grind.  Even though our trip was anything but relaxing, I was ready to get back to training since the week before the race was pretty low volume.  I started the day with a 2850y swim, and that evening did a tough 80 min trainer ride.

Thursday – Tempo run- 1 mi warmup, 3×1 mi @7:30 w/2 min recovery, followed by 2mi @ HIM pace (8:15-20), 1 mi cooldown. I have mixed feelings about this run.  I nailed it on the treadmill several weeks before but running it outside, especially by my house where it’s hilly, is a totally different ballgame.  Plus my legs were still a bit dead from the race combined with two days of hardcore hiking afterwards.  In short, I totally failed on this run… my splits were: 7:26 (we’ve got this, but oh boy, this is hard), 7:54 (that hill was f’ing awful), 8:20 (F it, I’m going to puke and this is horrible)…9:11 & 10:13 (I’m just trying to hold on and not puke, why is this soooo hard, why am I going so sloooow).  After that run I vowed to either do it on the treadmill or choose a different spot, because those hills killed me while trying to hit my tempo paces.  Moving on.

Friday – 2625y swim in the am, aka ‘recovery day’

Saturday – 7 mi run with 5 @ sub 8 pace… I ran that same stupid route I did on Thursday (whyyyy) and it once again killed me.  I guess I thought I could still hit sub 8’s on it vs. 7:30.  There was one sub 8 mile and the others were at a just try to go sub 8:30 (I’m not sure why I picked that number, I think it’s because it was all I could will my legs to do).  Blah.  At least hot yoga that afternoon went a bit better.

Sunday – 2 hr ride outside followed by a 20 min brick run where I managed to lose my credit card from my back pocket.  I had put it in there while dropping off my bike/switching into running shoes thinking I was being smart so that once I finished my run (which was right outside of a grocery store), I could immediately go into the store and buy water and delicious chocolate milk.  Which is what I did, however while I was waiting to check out I realized I couldn’t find the card anywhere in my pocket.  Then I backtracked in the store, then the parking lot, then I drove my route…and no luck.  No chocolate milk.  No credit card.  I cancelled the card when I got home and sure enough an hour later the store called saying someone found it in the parking lot.  I guess I didn’t look good enough. Oh well, lesson learned, I won’t put my credit card in there again while running!

Total Training Hours: 8:28

Week 20 –  5/14-5/20 aka ‘Race Week – Bridge the Gap Half Marathon’

Monday – 2925y swim in the am, followed by hot yoga after work.

Tuesday – Speedwork, warmup 2×200, 4×400, 800, cooldown, 1 hr easy spin

Wednesday – 1650y swim in the am, followed by an easy 1 hr spin after work

Thursday – Easy tempo run, 1 mile warmup, 2 @ RP, 1 mile cooldown

Friday – Recovery day – JMR and I headed to Quincy after work, and we hit horrible traffic so we didn’t arrive until close to 8p.  And we still hadn’t eaten yet.  Finally we got dinner around 9p (ok way too late for me in general, but the night before a race?! Ugh.  Not ideal).  I crawled into bed at 10:15 and tossed and turned until my alarm went off at 5:45a.

Saturday – Race day!  I was up at 5:45, went and got coffee, ate my banana and attempted to keep hydrating (I’ve really been failing at that lately) and we left the house by 7a (race started at 8a).  Once we arrived I hit the porta potties, did a .75 mile warmup, hit the porta potties again, and then lined up.  I won’t get into the race details here and will probably write-up a quick report, but in short, it was not even close to a PR or my time at Go!, I snuck in just under 1:50 by not much, and don’t think I’ll run this race again… it just…’didn’t speak to me’.  The course is hilly and lonely (a tiny bit boring also) and mentally I struggle with those types of courses (well more so the ‘lonely’… running down an alley by yourself in a race is just…weird).  I even wore headphones (!) but that couldn’t seem to light a fire under me either, honestly by mile 7 I thought ‘I realllly don’t want to be doing this right now’.  I’m sure an attitude adjustment was in order, but there are a lot of other races I want to do in the future, so I think I’ll avoid putting this one on my list again.

After the race I headed to the lake for my cousin’s bachelorette party.  The group had arrived Friday night and had already started the party, so I was joining up a little late, but better late than never!  I was a little tired from the race/drive, but was able to rally and stayed up until 10p, lol.

Sunday – Recovery day/head back home.

Total Training Hours: 6:25

Week 21 –  5/21-5/27

Monday – Back to the grind again, 3200y swim in the am followed by yoga after work.

Tuesday – Speedwork in the am: 1mi warmup, 4×800, 1 mi cooldown, followed by an easy 1hr trainer ride after work.

Wednesday – 3300y swim in the am, followed by a tough 80 min ride after work

Thursday – Tempo run- 1 mi warmup, 3×1 mi @7:30 w/2 min recovery, followed by 2mi @ HIM pace (8:15-20), 1 mi cooldown.  The run I massively failed at the last time I tried it outside.  This time I thought I was being smart and did the 1 mile repeats at a park near my house.  It isn’t flat, but it’s a lot less hilly than the previous route.  Well the first two miles went ok, but by the third I felt weird and halfway through I realized I was getting a migraine and could feel the nausea and pounding head quickly come on.  I finished that mile much slower than the first two and then just headed home for a mile cooldown and skipped the 2@HIM pace as it was a struggle just to get the cooldown finished.

Friday – Recovery day/yoga

Saturday – 8 mile run with 6@ marathon pace, which I was thrilled about, I can do that pace!  It was much-needed as I have struggled with my past tempo/long runs, so I felt very happy actually hitting the planned paces.  After the run I headed to the pool for a 4000y swim (no it isn’t just you, my swims are getting stupid longer…I better have some amazing arms by October, lol).  I also squeezed in 25 minutes of some core/strength that evening.

Sunday – 2 hour ride followed by a 20 min run.  The ride was supposed to have 3×5 min intervals + 1 hr at race pace, however I rode with a friend I hadn’t seen in almost 9 months (we have talked/texted but haven’t hung out in a long time), and even though I had planned to go on my separate way to get in my workout, we ended up riding together and catching up, which I was more than ok with.  I’ll just have to buckle down next weekend during my ride and get back to business 🙂

Total Training Hours: 13:00

Phew! Ok that was a really long post, back to work, Happy Thursday!

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Ironman St. George 70.3

Ironman St. George 70.3 Pre-Race

The first thought that crossed my mind when entering the water was that it was pretty darn cold!  The announcer had said it was 64, which isn’t terrible, but still not close to warm. Leading up to the race I had a little fear of how I would react in a wetsuit since I wasn’t able to do a pre-race warm up and the last time I swam in one (IMWI) I had a full on panic attack.  I did make sure when I put it on that it was pulled up high in the legs/arms so it wasn’t tugging on my neck and shoulders, which I think helped.  Off I went, getting used to putting my face in the very cold water, and eventually getting into a rhythm.  The seeded swim start was awesome as I had very little body contact throughout the whole swim, and it wasn’t nearly as crowded as the wave start/mass start swims I have in the past which was really refreshing.  I did have a few moments of panic but was able to talk myself out of them and got back to focusing on pushing the pace.  Soon I could see the final turn and I just tried to keep having strong, even strokes and picked up the cadence a bit more to pick up the speed.  Once I got out of the water and wobbled to the wetsuit strippers, I checked my time and was happy to see it was right at 37 minutes (really, it was 37:00 on the nose), hooray!

I ran to my bike, put on my aero top (which I practiced several times since I knew putting it on while wet might be hard), helmet, glasses, socks, shoes and then a spray of sunscreen on my neck (ouch, wetsuit definitely rubbed), arms and legs and I was off!

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Leaving T1

I quickly settled into the bike and was greeted with a hill not too far out of T1 which helped get me into a groove and pace myself a bit rather than hammering the first few miles which I sometimes do on a flatter course.  I don’t have much to report on the bike leg, other than the pretty views and the hills (Snow Canyon did NOT disappoint), the bike was fairly uneventful.  Even a little lonely at times.  I was surprised at how spread out everyone was on the course, but I guess hills really do lead to a more honest course.  The entire ride I was on top of my nutrition and salt tabs (actually I think I could have had an additional huma gel for a few more calories), and after the 8 mile Snow Canyon climb – which was in no way easy, but definitely manageable if you pace yourself, I let it loose and flew down the final 8ish miles back into transition.

My bike time of 3:10:12 was a little disappointing as the past few 70.3’s I have been right around 3 hours or a bit under, however given the challenging course as well as the fact that I had only ridden outside once this year, I wasn’t shocked at the time either.  Plus I stayed within the planned watts range, so that reassured me I did the best I could do.

I ran into T2 and spent too much time there, but with the logistics of not being able to set up T2 and having everything in a bag, along with having to put your bike stuff back in the bag, just made it challenging to be speedy.  Once I exited T2 (and took what felt like forever for a pee stop) my legs felt pretty flat, but they usually do the first couple of miles after the bike, so I decided to ignore them see how they felt after mile 2.  However after mile 2 they still hadn’t seemed to come around and I had another huuuge climb before mile 3, which I ended up doing a little bit of walking up as I didn’t want to kill my legs for the remaining 10+ miles left.  I had thought based on the elevation chart that the hills on the course ‘kind of’ calmed down after mile 3 until the last three miles, however I WAS WRONG…. there were many more hills like that on this course.

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Leaving T2 and happy to be on the run!  Ignorant of all of the hills I would encounter on the run.

I saw JMR at mile 4.5, which was a surprise, and gave me a little boost….however it didn’t last long.  My body just felt tired, and on top of that I kept having waves of nausea.  I was on top of my nutrition on the bike, didn’t push the watts beyond the planned number, so I wasn’t sure what the deal was with how I was feeling on the run, other than the fact that I hadn’t ridden outside more than two hours and maybe at this point my body wasn’t sure what to think.  I’m sure the hills on the bike and high 80 degree temps when I started the run didn’t help either, although I was secretly hoping my 2x a week of hot yoga would have helped with heat acclimation a little!  Every .5 miles or so I tried to push the pace a bit, but my legs weren’t a fan and it brought back stronger waves of nausea, so I just tried to keep moving forward, even if it was not exactly a fast pace but at least something other than walking.  When I saw the turn-around I was so relieved… halfway done!

The next three miles were just a sufferfest of moving forward, refueling at aid-stations, and more moving forward.  I was able to somewhat pick up the pace a little in the last 3ish miles (there was another pretty big hill in there that I did a tiny bit of walking up), and as I was rounding the turn for the finish line, I started to get a little choked up.  2017 was filled with a lot of ups and downs, lots of disappointment and lots frustration, however this year things have been moving in a much better direction, far from perfect (life isn’t perfect), but I’m just in a much better place physically and mentally which has made a world of a difference. Even though the finish time I saw on my watch while crossing the line wasn’t the time I had hoped for going into this race, just crossing the finish line was a pretty big deal to me given where I was last year at this time, and I was extremely proud of that.  There will be other races for PRs, but this one was definitely more about the journey than the race itself.

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Sprinting to the finish

Once I collected myself and stopped secretly ugly crying behind my sunglasses, I found JMR and rehashed the race while he filled me in on his own mini adventures (being a sherpa/race spectator is hard and has its own challenges!).  Then after a little sitting around, we got my bike and gear, dropped the bike off at the shop to get boxed up for her trip home and headed to Zion!  I’ll write a separate post on that part of the tip.

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Finished!

Run time: 2:17 (ouch), Total race time: 6:13:17.

 

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Ironman St. George 70.3 Pre-Race

It’s been almost a month since the race, and I’ve started and stopped this race report several times, so I figured I better finish it up I forget all of the details of the race! Or forget the logistics, man there were a lot of logistics with this race!

Our journey started with us flying into Vegas Thursday early afternoon, then we picked up our rental car and drove the 2ish hours to St. George, arriving around 4:30p.

Since this was the first (and hopefully only) time I have flown with my bike, the whole morning/flight  I was a slight wreck worried if it would 1. Arrive 2. Arrive in one piece.  Oh let’s just be honest, weeks before we even left I was worried about it! I realize these things were out of my control once I checked my bike box at the Southwest check-in counter, however I still couldn’t stop myself from worrying.  This is why I drive to most races, one less thing to worry about, however driving to St. George wasn’t really a decent option as it was a 21+ hour drive.  No thank you!  Anyways, it did arrive and it was the first piece of luggage coming down the carousel at baggage claim in Vegas, and then when we arrived in St. George I dropped it off at local shop for it to be reassembled/tuned up, which they called less than an hour later to say it was in once piece and ready to go. 🙂  Hooray, one less thing to fret about.

After checking in the hotel, doing a little unpacking, we went back to pick the bike up, and then stopped by Wal-Mart to pick up supplies for our planned hikes in Zion after the race.  Supplies included: water, Clif Bars, Gummy snacks, Trail Mix, Epsom salt (to soak after race/hiking) and a few other snacks.  I had read that the prices of items in Springdale, the town right outside the park, were crazy high, so it was better to buy our supplies before heading there.  After shopping we got a late dinner and then it was lights out around 10a

Friday late morning we headed to Athlete check-in, listened to the hour athlete briefing, walked around town and got lunch, and then finally checked my run gear bag in (we couldn’t check it in until 1p).

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Race expo

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T2, I had separation anxiety after I left!

Then we headed back to the hotel to get my bike and bike gear bag and drive the 30 minutes to Sand Hollow Beach where the swim start and T1 was.  The logistics of this race had my head spinning, waaaay too many things to remember.  I’ve only done a few other races where T1 and T2 were separate, but they were always within walking distance.  This 30 minutes apart thing was a pain!  After checking in my bike (it turns out the bike gear bags weren’t mandatory, so I decided to wait to set up my bike gear until race morning), we walked down to the water to check out the temp… it was chilly but also felt refreshing in the heat, hopefully I felt the same way the next morning!

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Sand Hollow Beach the day before the race

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Racked and ready!  They let the athletes have the option of setting up the rest of T1 the morning of the race, so I opted to do that so my stuff wasn’t sitting out overnight.

Then we headed back to the hotel, relaxed for a bit, and went to dinner at the Gun Barrel for my usual steak (now steak sounds horrible these days for some reason, so chicken it was), baked sweet potato and broccoli.  After dinner it was an early bedtime, around 9p and surprisingly I slept pretty darn well.

Race day I was up at 4a, ate my breakfast (banana, almond butter and applesauce), got dressed, slathered myself in sunscreen, and soon we were ready to head to T1 at the very early hour of 4:50a.  The race had athlete only shuttles the morning from T2 to T1, but I worried if I had JMR drop me off there, I would never see him once I arrived to T1.  This year they allowed spectators to park at Sand Hollow Beach, so even though it meant I might be rushed to get to T1 due to traffic (we were informed the buses with the athlete’s would get priority getting into the parking area), I figured it was worth it so I could stay with JMR.

Well, to my surprise (and I guess since we left so early), we arrived and were parked by 5:20a.  Woah.  Super early for me… I had no idea what I would do with well over an hour before T1 closed.  When I got into T1, the first thing I did was wait in a very long porta potty line to take care of business, next I took my bike to nearby pumps to pump up the tires, then I setup T1…and lord only knows what took so long, but I was in T1 for almost an hour!  When I left I went to find JMR where I left him he was nowhere in sight.  I walked around for almost 15 minutes with no luck – I even checked the port potty lines (an hour waiting had to have been horrible, and I thought maybe he had to go) and wandered all over with no luck.  After transition was officially closed at 6:45a, I walked back over to where we parted one last time, and finally found him!  He said he hadn’t moved an inch…. not sure how I missed him, but boy was I glad to see him 🙂  After a kiss, he helped me squish into my wetsuit and walked with me to the 35-37 swim time wave.

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As ready as I’m going to be!

I talked to my coach about where to start since it was a rolling start and not assigned waves, and he was confident in my times that 37 would be a good spot, maybe a little faster.  Before I knew it we were all slowly inching towards the start and suddenly I was just a few spots away from starting (they let 3 people in the water at a time, 3 seconds apart).  Then I lined up and the beeper sounded, I was off!

Ironman St. George 70.3 Race Report

 

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2018: Training Weeks 16 & 17

Hooray, this week is race week!  In two days I’ll be in St. George, UT!  However in the meantime, I’m a little behind on my training updates, so here’s a quick update on training weeks 16 and 17:

Week 16: 4/16-4/22

Monday – 2900y swim in the am, yoga in the pm

Tuesday – Speedwork in the am: 800 w/u, 6×800, 800 c/d, followed by an hour easy ride after work

Wednesday – 2350y swim in the am, followed by probably the hardest weekday trainer ride so far this year after work.  Ouch.  I survived though.

Thursday – Hill repeats on the treadmill

Friday – 2100y swim in the am

Saturday – 10 mile run with 8 @ sub 8 pace.  Sadly only two miles were actually at sub 8…just couldn’t get the head and legs to get with the program.  Later in the afternoon I did an hour of hot yoga.

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Despite only 2 sub 8’s, still a speedier 10 mile long run for me!

Sunday – This weather.  Sigh.  3 hours on the trainer, with 6×15 min at race pace, followed by a 20 min run.  I realllly hope that’s the longest ride I have to do on the trainer this season.

Total Training Hours: 12:33

Week 17: 4/23-4/29

Monday – 2900y swim in the am.  Later that afternoon I felt like I was coming down with a sore throat/cold so I skipped yoga.

Tuesday – Track workout in the am, 1 hr ride in pm  woke up feeling worse, so I waited until noon to decide if I should attempt my run or not… after texting with my coach, it was decided to take today off and get my immune system back to its healthy state.

Wednesday – woke up feeling a bit better so I swam 2350y in the am and rode the trainer for an hour after work.

Thursday – I was dreading this run once I saw it on my schedule… 1 mile warmup, 3×1 @ 7:30 with 2 min RI and then 2 miles at 1/2 IM RP (8:15-20).  It looked tough.  Plus, it was all on the treadmill, and I couldn’t decide if mentally mile repeats were easier on the track with things to stare at, or easier to just put my head down and run on the treadmill.  Regardless, I got it done and hit all of the paces, so hoooray!

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I don’t even know what this means, but I’ll take it 🙂

Friday – 2125y swim at lunch

Saturday – 7 mile run with 5@ sub 8, and hit all 5 at a sub 8 pace. 🙂  Later that afternoon I did an hour of yoga.

Sunday – I RODE OUTSIDE!!  2 hours, with 1 hour at RP effort.  Overall it felt good, I rode one of my usual go-to semi hilly routes and felt like I was in pretty good shape compared to how I usually feel on the hills.  Granted it was nowhere as hilly as St. George, but 1. riding outside + 2. Riding a few hills to make sure I remember how to change gears (ha) was a pretty good confidence booster for me.  After the ride I ran 20 minutes at RP.  Later in the afternoon I snuck in another hour of yoga.

Total Training Hours: 9:36

This week is REALLY light since I’m in full taper mode, in fact I think I’m spending more time packing/organizing things for the trip than doing any swimming, biking or running.  Happy Tuesday!

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