Short Course June 9-16
Wow! lots of EN action on the dashboard this past weekend.
As for me, 18 hours in the car did not leave much time for training but I got in about 12 miles of run in the past 4 days. Not optimal but working within the paramaters that Ihad to deal with. Destin FL is a HOT place to run even at 6:30 AM it was pushing 80.
Back to the Get faster plan this week as I return to work and life with no kids at home. Have a great week all!
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I had a rather otherworldly experience at the Elkhart Lake Sprint Tri on Saturday. I won my AG, which is very cool but bigger than that, I finished #7 overall out of 309. This is my first time in the top 10 ... ever! I set a PR in the 1/4mi swim in a time of 6:35 (swim rank: 35th overall), ranked 5th overall on the bike - the 20.8 mph avg is very good on the very hilly 13 miles, and ran the 5K in 23.31 ranking me 34th overall on the run. The run had one very long climb for most of mile 2 and for some reason (those tough EN workouts, possibly), I was able to actually pick up the pace going up the last half of this major climb and then maintain it on the last mile coming in.
This was the 3rd weekend in a row that I had a race but this one was the serious A race so I did taper for it. My next race is in 3 weeks in Chicago so I'll go back to some hard GF training for the next couple of weeks.
Epic trainer fail this AM, got up at 5 and my cadence sensor no-showed. futzed with it for 30 min before I had to get ready for work. maybe tonight...
First day of short course plan. It's been a while since I did a brick workout. Legs haven't completely recovered from last weekends event. Had a hard time maintaining HR zones. Kept going to high. Finally bagged it and rode. Resting HR is still high 65 this morning. Run didn't feel too bad. Was able to hammer the hill repeats pretty well.
This evening I have my first swim test. I'll let you know whether I sunk or soared!
Grrrr... Nice 2100 swim this AM but my Garmin ate my last 3 workouts and I had to reset it to factory specs. It is seeming like a tech fail week so far. Well, anyway 2100 yds of 4x50 descending and 3x100 descending was not nearly as painful as it was a year ago and the first 400 warmup averaged about 10 sec faster than my average 2 min per 100 pace so I keep slowly getting faster. Had planned to race Sun but I think I will take fathers day of and race my next SC event on June 27.
Have a great training week all and know that your gadgets will all work because clearly I am the one on the team with the s#$t technology luck this week.Good Morning All you sexy, fantastic triatheletes!!!! Can you tell I stepped on the scale and liked what I saw. HAHAHAHAH.
My swim test was interesting. I am a very consistent swimmer. My 100 time was 2:16. It varied by 1 sec +/- for the 1000M. I don't know if that's a decent time but I thought it was ok. Felt smooth and strong considering i ran and biked too. Have a great day.
@ Cousin Ralph- I hope your tech bug goes away.
intervals were hard today but I think I need to adjust my pace to compensate for the heat since it was almost 78 degrees and 74% humidity at 5 am.
This week is test week for me. I was supposed to do the 5k run test today but i'm going to push it off until tomorrow. It's last day of school and I have a ton of secret squirrel stuff today and a birthday party this evening. My hamstrings are pretty tight too. Dear Coach P. please forgive me!
Have a wonderful day today. Can't wait to see all the cool results this weekend. Goooo TEAM!
@ Elizabeth- Thanks! It's hard to compare, being a newborn, to all these superstars! It can be a bit intimidating at times. I hope your "parts" are feeling better!
Well, 5k run test in the bag as promised! I think I should get to subtract 30 secs off my average time due to emesis on road side. So to celebrate, completion, my 9 year daughter made "lunch". Top ramen and chicken. Not bad for a post run meal.
Hope everyone is having a great TGIF. Be safe this weekend.
Well surprise, surprise! I just compared my 5k run results. I improved my average pace from 10:36 to 10:20. Vdot up 1 point 27 to 28. Considering that I am not a natural runner i'm ok with a slow steady increase in performance.
http://connect.garmin.com/modern/activity/520300774
@Cousin Jacklyn- Congrats! Any improvement is good improvement. We have all been where you are at some point and While I am sure that I won't get to a six minute mile either, every little bit moves us closer. It is really the journey.
@Ralph - great wko!!
@ Elizabeth and Cousin Ralph-THanks!
My thighs are sooo sore! I'm having trouble with a nagging sore area right front hip/groin when I run. My outer right hip was sore enough last night that I had to cave and take motrin. I can't seem to get at it when I stretch. Any suggestions team?
Thanks everyone! You guys are Magnificient!
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@ Thomas- Thanks. I've been using an old fashioned rolling pin that I don't use for pie dough anymore. Works pretty well. It's just when i'm out and about and it's bugging me. IF anyone had a stretch to get at it.
I had my 1500m race rehearsal swim today and it went very well. 33:04 @ 2:12/100m. About 2 minutes faster than at my last Olympic last year with a wet suit. Not a huge increase but I am hoping that may improve slightly at my race with the wet suit on.
Tomorrow I will do my bike RR. Not looking forward to 15min Z3 followed by 45min of Z4 as called for. That is going to be tough
I bought some new insoles for my Hoka's that have more arch support. My foot felt sore again this week after last weeks 5k. I will do my first run in them tomorrow. Hoping this tweak will help with this recurring issue.
I loaded up the SC Intermediate plan and had a good swim this morning. Not concentrating on splits at this point, just easing back into it.
Appt with foot doc later today to evaluate PF. Will check back in with a full report.
A beautiful, sunny day here in the ROC. Have a great day!
@ Jacklyn, I have many stretching toys! My husband has flexibility issues, and I found the Stretch-Out Strap works quite well him and me (I have deep hammy issues). It comes with a nifty instruction booklet too! $12.25 on Amazon Prime and you can load in Coach P's water charity through Amazon Smile. Keep us posted!
Well guys, going to be MIA this week.
Going to my parents. They live on the ORegon coast. Going fishing, clamming, and all around goofing off. Sounds great. And yes there will be beer and hot dogs.The only thing i'm taking is my running shoes. Have a great week. Catch you Saturday.