No Hip Pain! & On My Own

Yesterday I had my bike refitted and a flat tire fixed. Well, it went flat again almost immediately! (After 1 mile.) I honestly don't know if something was wrong with the tube, or I ran over some glass (again?), but they fixed my tire again today...for free. So, I was excited to try out my bike and see how my hips would do. After my last 2 rides, I was afraid I wouldn't be able to do the long rides (like the MS 150 next spring) that I had dreamed of.

So, while my daughter was at swim practice, I went on almost an hour ride. I rode for 12 miles... and NO hip pain! Yeah!!!

Unfortunately, I do have a ganglion on my left hand that hasn't given me much problems in the past. Tonight, however, it was hurting. I had to keep readjusting my hand. It also helped when I moved my big Garmin watch away from my wrist. I hope I can figure out how to ride with this ganglion!

After I picked up my daughter, we went outside to have dessert. My daughter hopped in the pool for a short swim, and I decided to do a little strength exercising. My plan had been to go to CrossFit for a 2nd trial class today, but my dd really didn't want to go. And, I didn't want to make her go.

So, I did some ab work. Then some lunges...until my legs were BURNING. I did some tricep dips on the side of the spa. Then, I decided I'd try to jump up onto the spa. I think it is 18 inches. I could do it! So, I did that about 15 times and it felt wonderful.

Next, I headed out to the yard and tried a few handstands. Hmmm... my daughter was laughing. I wasn't getting up very far. I decided to try it next to the fence... and I could get up all the way! I could even get steady enough to be off the fence a bit! WOW!!! I'm 41, and I felt like a kid! I ended up doing this about 10 times...sometimes for about 10 seconds. I wonder if I'll feel it tomorrow???

My husband came home while I was finishing this up. I told him he had to come outside so I could show him my new 'thing'... AND embarrass our daughter! I don't know what he thought, but I was having a lot of fun! I'll try to get a photo tomorrow. I'll have to figure out what to do with my shirt as it is kinda falling down.

What about you? Have you tried anything new lately? I hope you are ENJOYING the journey!!!

Picking Up the Pace!

Tonight I ran almost 3.5 miles in 40 minutes. That's an 11:58 pace. Anything under 12 minutes is great for me.

But, the best part was my intervals. For 30 minutes, I ran 2 minutes and walked 1 minute...just like I did a week ago. Last week, I covered 1.85 miles in those 20 minutes of walking. This week, I covered 1.87 miles. Not a big difference, but almost every interval was FASTER! The 'worst' was my first interval... I should have warmed up longer! If I deleted this one, my speed would have been a lot better!

Here is last week (1st) versus this week (2nd) paces during the 2 minute runs. Seeing numbers in the low 11's and 10 minute paces feels FANTASTIC!!! In fact, running at this speed feels great!!!

1. 10:52.....12:44
2. 11:02.....11:08
3. 11:00.....10:56
4. 11:02.....10:41
5. 10:56.....10:45
6. 10:41.....10:36
7. 10:57.....10:20
8. 11:08.....10:17
9. 10:33.....10:01
10. 9:53.....10:20

After this, I ran .5 miles... in about 5:30! Then, I ran another .4 miles in 5:01! These are great times for me. I AM getting faster, and it feels great! I just love running! The weather was beautiful, and it just felt great to be outside RUNNING!

I am currently looking for a half marathon plan. When I've trained in the past, I just keep upping the long mileage and pretty much running 2 other times per week... usually about 3 miles each. Now, I'm wanting to run 4 times a week. I'd like to do something like quarter mile repeats one day, short sprints one day, tempo run one day, and long run one day. I don't want to go beyond 11 or so miles on my long run. Anyone following a plan something like that? THANKS!!

Getting FASTER!

Yes, I'm wanting to 'get faster' in my runs. But, this about withIN a long run. I just seem to start out slow and then get faster! I guess a few times I've started out too fast, but usually I tend to get faster & faster.

Here's an example: yesterday was my long, 8.5 mile run.

Here are my 3 slowest miles:
mile 1 - 13:31
mile 2 - 13:27
mile 3 - 13:01

Here are my 3 fastest miles:
mile 7 - 12:21
mile 8 - 12:05
mile 8.5 - 11:29!

My average pace was 12:41. But, if I just averaged the 2nd half of my run, the average would be closer to 12:16! I need to figure out how to get warmed up faster... I think.

Any thoughts?

And, today I went out for a recovery run. I wanted to take it easy and not worry about time. I ignored my watch so much that I forgot to hit start for the first .8 miles! Anyway, I again felt better & better & went faster & faster. Those .8 miles I was going at about a 13:30 pace. Then, my 1st recorded mile was 12:38. And, the last .6 miles were at an 11:38 pace. I was even down near 11:00 at the end!

I do know this means I need to warm up... ESPECIALLY before a 5K. But, what else should I learn from this?

1st Open Water Swim Tri!!!

I did it! It has been a hard week, especially since the OWS (Open Water Swim) clinic last weekend when I had a panic attack. I've worried & worried about the OWS portion of this week's tri... and I did it!!! I also worried about coming in last in my age group. Well, I was at the BOP (back of the pack), but not quite last. And, what matters more, is that I came in a little better than my goal time. Yeah!

                                                   

(photo from friend's iPhone)

So, here are the details...

I woke up at 4:10 wide awake & ready to go. I got to the parking lot about 5:20 and joined my friend/personal trainer (Sara), who was doing her first triathlon, at the bike rack. I went to get my timing chip... and there was a problem. I was #707, and they did NOT have a chip for me! They called over someone in charge & she assigned me a different number & said she would go officially switch it over. (Apparently this did NOT happen as my new #1100 is listed as "unknown participant" and the time is 36 minutes off because they started that chip with the elite wave. Ugh! I'll try to fix this problem on Monday.)

We had lots of time to walk around. We had a great position on the rack - just one rack in and near the bike in/out. We walked that path a few times to make sure we knew where our bikes were racked. We also walked down to the water to look at the buoys, but they weren't up yet. Sara had several friends (she also teaches boot camp) who were there competing - either individually or in relays - so we stopped & talked with them.

As the transition area got set to close, I grabbed my banana & water (I'd already drank a protein drink) and headed towards the port-o-potties. But, as we approached them, we noticed the park bathrooms & got in line there instead. Nice!

After that little necessary trip, we headed to the water to watch the elite wave (6 athletes!) and the men start. We watched several waves (we were #10 of 15) and saw what the mass start would look like. This is an 'in water' start, but about 2/3rds of the swimmers actually got in the deep water & treaded, while the rest stayed nearer the shore where they could stand. We decided we'd be in the latter group!

(Oh... side note... I had STRUGGLED with the decision about whether or not to wear a wetsuit. They are only legal if the temp is 78 or lower. How great for us who didn't wear suits, and those who wanted to, that the water temp was 77.9!!! Legal for them and relatively 'warm' for us! No gasping & shock from the COLD like I felt even last week at 75/76!)

We moved to the start area & my husband & daughter found me! I stopped & hugged/kissed them and thanked them for coming. It was an EARLY day for a weekend!!!

                                 

I was a lot less nervous than I expected. At least until we actually got to the water & got the '3 minutes to go'. I waded in to my head and moved my arms & jumped around. I was trying to get used to the chill. It was hard to hear the speaker, but I finally realized he was counting down our last 10 seconds... and then it was time to GO!

I started swimming freestyle. It wasn't long before I was getting 'crawled over'. It's HARD swimming like this! For several minutes, I had ladies hitting my feet and it feels like they are pulling you under. It makes it hard to swim! But, I kept going. Once or twice, I gave a harder kick when I'd gotten hit several times in a row.

Finally, we were spread out enough & I was clear. I was breathing every other stroke... the entire way. That wasn't my plan, but it was all I could do! I was a LOT better at sighting the buoys than I'd been at the clinic, too. I kept going & going... it feels like a LONG time.

After awhile, the next wave caught up with me... and started climbing over me again! What a terrible feeling! I was afraid wave after wave would catch me! I was in a 'pink swimcap' group, and all I could see were yellow caps! I figured, by then, that I was the last pink swimmer. It was kind of upsetting, but I told myself to be proud... I WOULD finish!

                                      

About 100 meters from the end, I saw another pink cap near me. YEAH! I wasn't out here all alone. I pushed near the end and swam until my hand hit the ground. Then I got up, and was actually able to run a little! (Unlike the 1st tri.)

I got to my bike rack and saw Sara's bike still there. (She's also in my age group.) So, I knew I wasn't last! She came up while I was putting on my shoes. She had Lock Laces & I didn't, so she got out slightly before me.

                                                 

I ran with my bike until the MOUNT line. I hopped on and struggled to pedal. It was hard to catch my breath, too. I saw Sara just up ahead. She had to pully over. I asked if she was OK... she needed to adjust her pedal. I don't wear clipless shoes & neither does she. But, she had cages & her feet weren't in them right.

She stayed behind me until about mile 7 when she passed me. I told her I'd keep her in my sight, though. And I did! My hips, especially my left, REALLY started hurting by this point. I was near tears & making faces. I tried adjusting my body and my feet, but I was in a lot of pain. Finally, at around mile 11, I thought I should just try moving faster. I did, and it worked! It relieved the pain! I was able ot pass Sara, too, and stay in front of her for the rest of the bike ride. I saw my husband & daughter near the bike finish. And, again, Sara & I finished so close together that we saw each other at transition.

I racked my bike, took off my helmet, grabbed my sunglasses & visor and 'ran' towards the run exit. I was struggling. I was thinking I could NOT run. Sara caught up with me and we walked and talked. Then we ran and couldn't talk. I could not catch my breath. We kept walking, then running, then walking. At about 1.5 miles I told her she should go out and run. I needed to walk but she looked strong. I told her I wouldn't let her out of my sight. She ran some, but we both kept running & walking. I kept her in sight and she never got too far ahead, but I just couldn't stick with her.

At about mile 2 (of 3.1) I saw 2 other ladies in our age group pass me!!! I SO wanted to run after them and catch them! I tried... I ran a little. They were slow. But, I just couldn't catch them OR Sara. At the last water station, I saw they all 3 got water & walked. So, I kept 'running.' But, it didn't do me a lot of good. I was just so tired.

                                    

At about .5 miles to go, I started talking with a male runner. All of the males go before the females start, so he was quite a bit behind. He said it'd been a hard race. I agreed! We both walked & ran some together. When I could finally see the finish line, I started to run. I wanted to walk again, but I didn't let myself. I ran through the finish!!! I did it! I finished the triathlon!!!
        
                                                

(post race photo by dd10)

Here are my times:
500 meter swim 17:01 (3:24 pace...vs 2:41 at 1st tri in pool)
TT1 2:50 (vs 2:21 1st tri)
15 mile bike 58:25 (15.4 mph pace...vs 13.1 mph 1st tri, but that was hillier & very windy)
TT2 1:06 (vs 1:14 1st tri)
5K run 36:45 (vs 40:17 1st tri, but that was hillier)

Biggest news: I can't believe my 5K time. That is a PR for me!!! And, I honestly walked about 1/3rd of the time! Am I really running that much faster???

My goals were:
18 min swim (did 17:01)...yeah!
2 min TT1 (did 2:50)... further from water than figured
58 min bike (did 58:25)...a little disappointed because I thought I was riding faster
2 min TT2 (did 1:14)...actually, I should have realized this would be faster
40 min run (did 36:45)...WOW! My thought is that maybe it was short, but I'll take it!

My 1st Sprint Triathlon! (w/photos!)

I did it! Yesterday I competed in my first sprint triathlon. Wow!!!

So, how was it? It was great! It was hard! It was WINDY! But, I did it! And, I AM a triathlete.

MORNING: I woke up a little before 5 am and went through my bag one more time. I grabbed my breakfast (I was too nervous to eat) and loaded my bike on the back of my car. And, I headed towards the community center.

CHECKING IN & SETTING UP: I had been there the day before for a first timers event. (More on that later.) So, I knew pretty much what would be happening and where everything was set up. I brought my flashlight (great idea as I had to pump up my tires in the dark parking lot!) and went over to get my markings. The guy marking my leg heard me say "31" instead of "41" so he had to rewrite it. It was really messy and unreadable. Oh, well! I got my area set up according to everything I'd read and the Saturday class. I ate my banana and went and got my ankle chip. Then, I walked the exit & entrance to the bike & run several times to make sure I could find my bike. I was 2nd from the end, and got really good at finding it.


Minutes before my start... the guys behind me must have been some of those who passed me.


SWIM: There were about 600 participants and I was number 487. I was told they'd put someone in the water every 5 seconds, which should have put me around 7:25. But, I didn't get in the water until 7:45. It was a LONG wait, and I was wishing I had more 'fuel' to eat. I stood around talking to one of the ladies I'd me Saturday and the guy who was next to me on the rack. He actually trains some triathletes, so he was a great person to ask questions! (Oh, and I learned that they close the transition area -something I hadn't read - so you have to get whatever you need out of there!)



Taking a quick breath.

 It was finally my turn to start & I jumped in. I'd predicted my swim team, for the 275 yards in the pool, would be 7:30. I hadn't practiced jumping in and was afraid my goggles would fill up with water, but they were fine. I hadn't warmed up at all since I knew there'd be a long wait until I started swimming. But, I immediately felt at ease in the water. That is, until the guys behind me caught up to me on the 2nd lane. For about 5 laps, they passed me one after another. And, they were bumping into me, pulling my legs under, and just messing with me! I was proud of myself for staying calm. I flipped over on my back twice, but just for a couple of seconds. I ended up swimming slightly faster than expected with a time of 7:24! And, I realize now that I actually probably swam 300 yards instead of 275 since you are also swimming the entire length of the pool. So, I was swimming faster than ever! Yeah!

Shoes are on... now for a quick snack...

T1: My first transition went well. I really had trouble 'running' from the swimming pool and it was a slight jog instead. My plan was to stand up and put my socks & shoes on, but my socks weren't going on easily. So, I sat down and got them on. I also grabbed a few Honey Stingers. I had a good time at just 2:41.

BIKE: I'd rode one loop of the 2 loop bike route the day before with the first timers group. And, Saturday had been kind of windy. But, race day was VERY windy! And, the path was hilly! (At least compared to the flat lands I ride on!) I am very proud of how hard I worked on the ride. I pushed & pushed and gave 100%. There were times we were riding directly into the wind and we were barely moving. And, we didn't get the benefit of the wind because we were behind some buildings when it should have been at our back. Overall, I'm very happy with my bike leg, especially since I haven't been riding very long. My time for 13 miles (which I showed as about 13.5 miles) was 59:21.

T2: I had a quick transition. I know I could have been a few seconds quicker by putting my cap on while running, but I was so tired and wanted a few seconds break. I also grabbed a big drink of water off of my bike and a couple more Honey Stingers. I had one of the fastest T2s in my age bracket at 1:14. (But, I didn't have to change shoes since I ride in my tennis shoes.)

At the start of the run... I was walking soon after this photo.

RUN: I was so tired by my run. It was hard to get going. I walked a lot more than I expected. I think I walked 5 times and they were pretty long walks. I had just given almost all of what I had to give! My run time was the 2nd slowest in my age group at 40:16. But, my fastest 5K to date is only 37something, so this was actually pretty decent for me.

The FINISH!!! A triathlete is born!

So, my total time was 1:50:38. I placed 26 of 28 in my age group. I placed 150 of 175 out of the women. As in every other race, I came in at the back of the pack. Yes, that is frustrating for me. But, I think I did an incredible job and I know I gave it my all. (Well, I might have held back a little during the run.) I need to keep working on all 3 sports and I will get better! Right now I'm a little frustrated that I have a half marathon I'm training for, too, so it'll be harder to work on speed, but I'll do my best!

That's it! That's the story of my first triahtlon! I hope, if you are considering doing one, that you'll get out there and give it a try. It is an incredible feeling of accomplishment.

First Sprint Triathlon is Coming Soon!

I have been trying to keep up with 2 blogs (actually 3), and it isn't working very well. But, I wanted to update this blog.

I was supposed to be running a half marathon 2 weeks from today, but that fell through about a week ago. Instead, I will now be participating in my first sprint triathlon on that date! Yes, in just 2 weeks, I will be a TRIATHLETE!

I had about 3 weeks (due to travel to Japan, illness, and lack of desire) recently when I wasn't working out much. Last week, though, I totally got back on track. I had an amazing week!

And, just a few days ago, I signed up for this triathlon! I am so excited! And, since this one has a pool swim, I'm not as nervous as I am for my May triathlon.

I had an amazing 1st brick workout today. (I've done a few at the gym, but none outside.) I rode 11.5 miles in 55 minutes. The pace wasn't great, but it was really hilly. And, I LOVED it! I felt like I was flying! I went up to 20 mph, and it was amazing. I then ran 2 miles. My time was about 23 minutes, which is FAST for me. It is my fastest 2 miles ever, I think! Amazing!

So, I'm so excited to be facing my first triathlon!

Catching Up With Me

I've been working out hard since I got back from our Christmas trip.

Friday - 'most' intense run for me - changed from a 1:1 ratio to a 3:2 AND did 20 mins on the stair climber going up a total of 63 floors
Saturday - longest ride ever - rode bike for 10 miles
Sunday - fastest sprints ever - ran 1/8 mile in 1 min (& even under!) 4 times (got to under a 6 min/mile pace...probably not a good idea for me, though!)
Monday - had to make myself REST, though I did walk with leisurly with daughter & her friend & her friend's mom for about 25 mins

Well, I rarely feel sore anymore. In fact, I didn't feel sore after any of these workouts. But, today, my glutes are sore! Not a lot, but noticeable.

I wanted to run this monring, but didn't get to because of multiple factors. I WILL run today, though. I'll either go with my daughter to the gym or let her ride her bike while I run.

I also WILL restart my program to accomplish 200 crunches & 100 pushups. I'm going to drop the dips & squats for now... I think I'm more likely to stick with it if it is more manageable! I also WILL track my food today. And, I WILL cook dinner tonight (though I don't know what yet).

So, what are your plans today? What WILL you do to be healthier?