Sunday, August 30, 2009

Countdown to Austin Tri

Yeah yeah, I know I owe you a race report from the Sweet and Twisted. Maybe I'll write more later but suffice to say that I enjoyed seeing all my friends but the race kicked my butt and really made me doubt my fitness for the Austin Tri.

Sweet & Twisted Results
Overall time - 02:14:20
500 meter swim - 00:13:41
15 mile bike - 01:07:10
5k run - 00:43:26
Overall Place - 354/495
Age Group Place - 94/125 (So many bad ass triathletes in my age group!)

However, those same friends plus a few others talked me into keeping my Olympic distance spot and not switching to the shorter, sprint distance. My last few workouts have given me some more confidence, too.

First, I ran a full 6 miles last Saturday and 7 miles yesterday and felt pretty darn good. The run course for Austin is flat and even- particularly when compared to the off road trails of Danskin and the races at Pace bend (Champions tri and Sweet & Twisted).

I know I can do the bike distance- I've been riding 25 miles consistently on my Sunday rides- and again, this ride only has two hills to speak of- three if you count the easy rise toward the Capitol.

Now for the swim- I know I can do this distance. I guess I'm most anxious about this because my wave starts so late that I'll be in the water with the Sprinters- which means I'll be on the course will a lot of Sprinters. And I'll be finishing after a lot of Sprinters. I don't want to be last. Uhg.

But the Olympic is important to me. It's been my goal race all year and if I chickened out and did the sprint, I don't think I'd have the same satisfaction. And I will have set a baseline for Olympics for next year. And I will have fun my first timed 10k.

So for this week its hydrate hydrate hydrate, responsible eating and (relatively) early bedtimes.

I know. I'm outta control.

Austin Triathlon Info

Sweet & Twisted Triathlon Info

Wednesday, August 12, 2009

Gearing Up for the Sweet & Twisted Tri!

It's Tuesday night.
Four days away from my birthday.

Five days from the Sweet & Twisted Triathlon.

Sunday's race a nice sprint distance: 500 meter swim. (300 m run to T1) 15 mile bike. 5k run.
The water levels are low so they've snuck a little extra run in there- but that may be to my advantage. It could get my legs a little more warmed up for the bike. At least, that's what I'm telling myself.

I have a goal in mind. I want to break my 5k PR (personal record) with this race. Not my tri 5k- but my overall 5k. Today my PR is just under 39 minutes. I think I can do it.

Tonight's swim was really solid. We swam 5 100m's that I kept a near perfect 2:30 with :15 seconds rest in between each. We then pulled for 200 m as recovery and swam 5 more 100m that I, again, kept steady. With these times, I think I can do the 500m swim in 12-14 minutes (I mean it is open water, people).

Goals for the week:

1. Stay hydrated

2. Eat well- really well.

3. Train easy

4. Kick ass on race day

Saturday, August 1, 2009

Saturday 8/1

Ah... August 1st. Two weeks before my 38th birthday. Thirty-freaking-eight.
I can't say its not as I pictured- since I didn't really think about what I'd be like at 38. But I know that I have lots things left on my "list" - including the Olympic distance tri.

I rate my overall workout a B- this week.
Made it to core, one out of 2 team runs (ran on my own today) and 1 out of 2 swims. Biking with Mamma Jammas tomorrow.
Core was a series of planks and pilates type moves.

Run was a variation on Ruth's ladder:
  • Ran about a mile to warm up, then
  • 4 minutes hard, 2 minutes recovery
  • 3 minutes hard, 1:30 minutes recovery
  • 2 minutes hard, 1 minute recovery
  • 1 minute all out, :30 seconds recovery
  • then a mile jog back to Rogue.
I didn't walk during any of the recoveries- progress!

The swim workout was another pretty solid effort, I think. Maintained a time of 4:55 for all three "steady" 200 m sets. And we're back in a 25 meter pool, woo!

I missed today's team long run but made it up later with the hound at my side. And in front of me.. and then on the other side. Although he's getting better at staying at my right on the trail- especially after the first mile or so. After the run, I let him play off leash in the quieter part of Auditorium shores and he did really really well. Came back when called, played well with others- even took a quick dip in the river.
The run was supposed to be 60 minutes but I think we managed only about 40- but its better than only doing 30!

Hoping to squeeze in 2 more runs this next week- for a total of 4. Need to be able to get through that 10K at the end of September's Austin Tri!