Sunday, January 27, 2008

and i train too


i have never claimed this to be a true training blog (notice the subtitle is "triathlon-ish"....but, i noticed i haven't posted many of my training specifics lately (or ever), so i'll give a little picture of what last week looked like...
last week was week 3 of the my first block of "base phase". following joe friel's guidelines, my training is divided into 4 week blocks. the first 3 weeks build in volume and the 4th is recovery. the way my plan is set up now, i'll have 16 weeks of "base" training, followed by 8 weeks of "build" and a few peak weeks in july before vineman 70.3. i have lots of B and C races leading up to vineman, but wanted to really focus on building a strong base and decided not to worry about adding in too much intensity early on in the season.
this weeks training totaled 14:53...


monday: 45 minute trainer/recovery session (day after carlsbad half. did some spin ups, and a little ILT. nothing crazy)
tuesday: swim masters (1:15), run (:40), full-body strength circuit training (:50)
wednesday: trail run (:45), bike ride (2:15- i got rained on and it was windy and sucked)
thursday: swim masters (1:15)
friday: trainer workout with isolated leg drills (1:30)
saturday: hilly bike ride with the tri club (2:45); brick run (:35....my first real brick of the season and the run felt awesome. clipped off 4.5 miles sub 8 min pace...the bike really loosens up my legs and for once i don't feel dull hip pain)
sunday: long run (1:25), upper-body & core strength/spin w/u (:50), a couple yoga poses....
weekly total:
Swim :7050yds
Bike: 105 miles
Run: 25 miles
Strength: 1.5 hours

next week is a recovery week so volume will be down a little. i am running a tough 15k xterra trail race next sunday and me needs some fresh legs.







Friday, January 25, 2008

james turns 30



yesterday, james turned 30 years old. the card i got him says, "if someone tried to ruin your birthday, i'd ruin their life." and its true. i gots my man's back!

james claims to be reverse-aging with his healthy lifestyle(as he is no longer the surfer-stoner-partier he was at 25), but i'm not buying it. i see those wrinkles, boy!

as any good triathletic girlfriend would do, i bought him a little LCD tv and vcr combo for his basement for those long trainer sessions, and some fun little things including an olive oil mister (go good fats!), a yoga for athletes dvd, and some hot neon green speedos with hearts and skulls on them. i'll have to get him to model them and post it on his blog...i'm very tricky so most of these gifts are a bonus for me too (i can watch the today show on the trainer! word! and i can get a good laugh at 6am masters to see my skinny, i mean lean, svelte man trotting along in his new drahws).

today we both rode, james rode down to the triathlon club of san diego ride to "meet me" and do the 43 mile loop with our group before moving on to finish up a good 5+ hr. ride. oh, by "meet me", i mean say hi at the meet up, help me fix my bike computer and drop me like its hot and meet me at home 5 hours later. he is speedy.
i had lots of fun.....with a crew more my speed...like jess, brent, emily, and rachel
Link

Sunday, January 20, 2008

my first half!



yesterday, i completed my first half marathon in carlsbad, ca......in 1:30:13. 6:53 pace.


now, if you have several more minutes.....here are the deets.
i'm not so good with the mile-by-mile race recap, and i forgot to set up my garmin to get mile splits, but i do have some general vague rememberances of the race by sections and mile-ish recollections...

race morning
work up at 5:15 for the 7:30 start. james had the coffee and water bottle w/nuun and power bar all ready for me. he even took my coffee away from me until i drank at least half of the nuun water bottle. we hopped in his car at 6am, stopped at starbucks for a triple espresso, and headed to the race site. the race start was in a mall parking lot which was good for a few things- 1) parking was not too terrible and 2) i found a sneaky bathroom inside the mall- anyone who races knows what a good find this is. the bathroom was clean and warm and this made me happy...no fumbling in the port-a-potty with lines of people practically timing you outside. yes!

after that i did a quick 15 minute warm up, some easy jogging with a couple accelerations to race pace. it was pretty chilly at the start (39 degrees when we left the house), so i was stoked that i had purchased a $3.24 sweatsuit at target earlier in the week to warm up in and leave at the start. now that i think of it, i definitely should have checked at the finish to see if it was still there....it made me look like a big lazy housewife, but that thing was AWESOME!
anyhow, i was warm and ready to go...

i lined up pretty near starting line...there were over 6,000 people racing so i didn't want to get caught dodging folks all over the place....so i just wiggled my way up to the front near the local pros like i had a clue ...probably looked crazy wearing a pink visor, arm warmers with skulls on them and black 2xu calf compression sleeves...sweet.
the first few miles were FUN! i think i ran the first mile in about 6:15 (ooops!) but it felt so easy and just cruising...miles 2 and 3 were pretty similar.
4, 5, and 6 I had to work. I was keeping my target pace (about 6:50) with effort, but it was doable. the course also goes out and back along the so cal coast....it was a beautiful sunny day and no wind at all so it was freaking enjoyable scenery.
mile 7 was getting hard, i was slowing down to slower than 7 min pace and not getting stoked about taking a gel near mile 8. my heart rate must have been pretty high because there were several times during the second half of the run that i was looking around trying to spy minimally embarassing places where i could puke. i never puked, but it was damn close.

anyway, mile 8 and 9- torture. gel. ew. throw up feeling.. being slow.. can't get pace back under 7 min. ick. get me to mile 10. (okay, after looking at the results and that i negative split by a few seconds, maybe this was just perceived slowness or the garmin was lying or something)

mile 10- okay, 3 miles left. i can do this. maybe.
11 & 12. sucks again. this hurts...i don't really care how fast i go, do i? there's always more half marathons...no reason to push past the limit, right?
mile 12.5....downhill- yes! go fast and hope the residual leg propulsion pushes you the last .6......round the corner ...you finished!
the clock time was 1:30:13...here are the female results the male results, and my own:

Women overall (w/pros): 32 out of 3702
F 25-29: 9 out of 726
place overall: 184 out of 6334











i am definitely stoked about the results, especially when i saw that of the 31 women ahead of me, 12 were entered as pros (and even some of the "non-pro" numbers were michellie jones and heather fuhr). it was really fun to complete my first "big race" over 1000 and the big crowd was awesome!

it was definintely a hard hard effort that i feel like i don't want to do again anytime soon, but i hope and think that i can get better in the future. i haven't done any speedwork or run on a track for 10 months, so hopefully by the time i do another half marathon (august?) i can find those 13 second and break 1:30. here are some pictures from the day....
just finished...not quite sure what to think yet, other than, "that hurt"

once i got out of the finishing corral, i decided i was stoked. yay!

post-race, it was fun to see lots of people from the san diego track club and the triathlon club like bethany, michelle, kelly, cuong, dave, randy, pat, james d. & jessica lots of people had great races and PRs!
it was also fun to check out the pro runners and triathletes like jim vance, mac brown, michellie jones, and heather fuhr..

all smiles after getting warm and putting on the uggs...

went home to watch the chargers and james and i cooked some healthy-ish buffalo chicken fingers and baked up some fries....i even treated myself to a 24oz tallboy of tecate light....CLASSY!
(p.s. like the gold nail polish? got it special the day before the race....you gotta think like a champ!)

Sunday, January 13, 2008

to gu or not to gu


this week had a few fun/new workouts. i thought i swam 3 times and was really impressed with myself, but someone reminded me that it was actually only twice because my "1st" swim of the week was last sunday. d'oh! guess i'll try to meet the 3x goal next week. here are some highlights (and lowlights) of my week in workouts

on wednesday (lowlight)
i decided to scare myself and my muscles in to the "great western loop" with a couple people from the Triathlon Club of San Diego. Here is the elevation profile- 4876 total feet of climbing:

my mistake on this ride was thinking i could hang with folks who do this ride every week, have a lot more experience than me, and didn't take 3 months off the roads in the fall.....so we started out in rancho san diego, and i soon found myself in trash-yourself-ville. no joke. i barely held on and somehow made it to the end...i give those people props for doing those 5000' every week. they certainly won't be seeing me anytime again soon!...the rest of the day on wednesday was kind of a blur. and my back was stiff from being so tense on the descents (i officially am skeeeeeered of descents after my crash).

saturday (highlight-ish)
i did my first duathlon with the tri club...i can't say enough about how rad the tri club is. There are at least two FREE, CATERED races with awards and prizes every month and we even have chip timing! unreal!
the duathlon was a 2 mile run, 15 mile bike, and 2 mile run....we had a mass start, maybe 100 people total...
the first run was fun and i was the first woman to T1 by a minute or so...then came the bike. oh the bike. not only did i get owned by most of the dudes behind me, but 4 women passed me as well. you ever have those times when you consider stopping to check if your back tire is flat becuase you swear people couldn't be THAT much faster than you. yeah, definitely did not have a flat tire...not even a good "my brake was rubbing" excuse. so the bike was finally over and i got to run again. i passed two of the girls who had gotten by me on the bike, but couldn't make up the time to catch the first two....ended up in 3rd place overall, so i was stoked! at the awards, lots of people won stuff from runjunk, like shane:


sunday (highlight)
i woke up and headed to del mar, ca to run with a group i had put together for a long run. i planned out a 13-mile out and back starting at the beach with an even mix of roads and trails near the lagoon, and invited whoever wanted to come from the track club and the tri club. for me, i wanted to do my long run of the week with good company and test out nutrition for the half marathon next weekend (to gu or not to gu at mile 8.5). the morning of the run i had one of those funny moments where you are throwing a party and get nervous no one will come...or that like, one guy would show up and be like, "uh, i thought this was a group workout?". seriously, i felt like i was going on a date or job interview or something. i got there super early, drove part of the route even, all nervous that the route would be too tricky or whatever and i needed to know my stuff..ha...such a nerd.
anyway, my high school insecurities didn't come true. we had at least 20 people (and one champ of a golden retriever) total and it was a lot of fun...how can it not be rad in near 70 degree sunny beach weather. it must be easy for others to hate on us san diegans in the wintertime...here is some of the group before we started..

after the run, we walked down to the beach to soak our legs in the ocean and then headed home to watch the chargers smoke the colts! oh, and the gu was good. to gu.


lesson of the week: beth, i know running is fun, but please please work on your bike skills. getting smoked in hilly training rides and duathlons is no fun. oh, and get your ass in the pool. THREE TIMES.

Tuesday, January 8, 2008

back in the pool

to be honest, i have not missed swimming much since i broke my arm in september. there are definitely times when i like swimming and those are always when it is hot outside and i feel fast, two long lost variables! i've been meaning to hop in the pool since december, but considering the vast majority of pools in san diego are outdoors, i found endless excuses not to go in the chilly weather.
until sunday!
on sunday, i went to an indoor pool ( i know, i am a complete freaking wimp-can't stand 55 degree-ness) and hopped in. well, hopped in after10 minutes in the jacuzzi thinking about it. i swam 2000yds. felt super slow, but felt good. after 4 months out, no surprise to find lots of "room for improvement". i am currently sitting on my butt trying to build up the motivation to go do it again today. i figure if i post this then i have to go.

other than that, i'm having fun running and getting back into things on the bike. last week it rained so i went to part of a marathon trainer session with the triathlon club of san diego . i spent two hours on a computrainer with james and plenty of other folks and kept my mouth running to pass the time. here's james, over it after two hours

other than that, i did a bunch of fun, varying workouts last week including a fun wednesday hill repeat bike ride- 6x up the torrey pines hill in la jolla, ca (between 400-500' of climbing each repeat). i really like hills when i'm feeling strong and can go at my own pace. i think i made some good strength progress on the bike while still keeping my heart rate in check and not going all out.
running-wise, i'm heading into the final stretch before the carlsbad half marathon on january 20. i can't wait for my first half (and longest race to date), but have no clue what to expect. i really need some help with a pacing plan. anyone have a good strategy? as of now, the plan is to just manage myself the first 10 miles and then run the last 3 at throw-up threshold. how's that sound?