Short Course week of Aug 25-31
Lots of big race news this weekend. The dashboard is Lit Up!.
Unfortunately, I was working but I did get in long run Sat and a long ride today.
Remember to prehydrate in this hot weather and don't be afraid of a salt tab on a really hot day
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Just as I was starting to feel really good and get speed back, I may have to dial it back a little this week. Had a bike crash on Saturday, roads were wet and just wiped out when making a right turn onto a bridge. Nothing major, but my hip has some nice road rash and is pretty sore, as is my groin. I rested today, and I'll try get on the trainer tomorrow morning.
Hope everyone is feeling good and the hard work is paying off. Enjoy the training.
@ Jim- We're proud of you either way. Sounds like an amazing experience. Here's a golden opportunity to really enjoy the show instead of worrying about how your going to do and sizing up the competition. Have a safe trip and can't wait for the pictures.
@Jan- OUCH! Hope your feeling better this morning. Is your bike ok?
My back is better. Going to do the trainer this morning. Still debating on the brick run. I will see how it feels after the ride. 12 days to go time. I am getting really excited! Been looking at pictures of the course. Planning food etc. My only question is," Do I sign up for Athena again?" I was so disappointed when I was the only one. It pretty much sucked.
Man! It's kind of intimidating to read the dash lately. There are so many fantastic athletes on our team. I read an email to Coach P. a couple weeks ago and the newborn, like me, was asking P. if this was the right team for him because people were laying down times he couldn't touch. I've been thinking about that a lot lately. I know i'm in my very first year and have only been running since January but i'm feeling pretty turtle-ish. Anyone have any insight into what the second year might bring from their own experience?
Have a great day and may everyone stay up right, mobile and safe.
Washout today for workouts, out of town for a court appearance and then work. Poo. Run test tomorrow. plenty rested.
@Jan, good luck with your recovery, I am still nursing some road rash from dropping the front in a pothole. it sucks but seems to be a part of the package.
@ Cuz Ralph- Your going to crush your run test! Looking forward to hearing ALL about it.
BUT, did my bike test and FTP increased to 224 from 221. incremental improvement but improvement none the less.
@ Cuz Ralph- Way to go! With all you've had going on this summer, nice job.
@Jan - sorry to hear about the crash! Be sure to really recover before you hammer. I have had issues with coming back to quick since it takes a few days for the real injury to surface on me!
Back from a two week business trip. Swim with pungee cord and dreadmill running all very short workouts. hat it when work gets in the way!
It has been a crazy, crazy week here.
@ Jim - best to you. I hope you had an amazing experience in the Parade of Nations. I will be cheering for you from the Adirondak Mountains!
@Jan - so glad you are okay. I hope you are recovering.
@Kim - WAHOOOOOOOOOOOO!
@Ralph - great bump in FTP!
I did my RR last sunday and it went pretty well. I did all three to triple my fun and had my family stage transition for me.
Swim went well. Water was 76, so no wetsuit. Pace was a few seconds under my goal. Even though the boats were behind the buoy lines, a few errant jetskiers got a little too close for comfort. Although the nights are cool, the days are still warm, so I don't see the lake temp dropping too much. Last year, it plummeted to 60 by race day, and this year, I expect it to be 68-70, which would put me in a wetsuit, although, I have swam at 70 without.
Bike - all things considered, I was happy with the speed. I did drop my chain on the first hill. This is the second time I've done this this year, and will not make the same mistake again. I went from big to small and I think I can take the hill in big, standing up on race day. There are two other hills that I feel executed well. It is my goal to get down to the course next Thursday for a final run through.
Run - well, given the heat and the fact the run goes around the marina and there were boats, boat fuel, cars and people smoking, I did okay. Foot held up okay. I have to be at peace with the fact my pace will be nothing like it was last year.
My huge question for the haus is this - I found am LMT who worked wonders on my foot - so much so brick on Thurs was nearly pain free. The pickle is that my hips are out of whack, and since he did full body work, he did something to cause my left knee not to track correctly and now it hurts like a well, you know what. I saw my chiro today who said there is no swelling, but it's like a tedonitis. I talked to said LMT, who told me that my glutes have overpowered my adductors and gave me instructions on how to stretch them out. I see him again on Tuesday and he said he would work on it. Have any of you heard of this???????? I am really freaked as this is 9 days from race day and I told him that short of DNF'ing, if I can't run, I will have to walk. At least with the PF, I could walk down the stairs. UGH! ACK! URF!!!!!!!!!!!!!!!!!!
thank you!
@Jackie - you should call or email Blair Bronson the race director and ask about the Athena category. He is a super nice guy and member of my local tri club.
@ David- Wow. I had no idea that you could contact me via athletapath. That was neat. When are you arriving? We are camping at the camp ground and will be arriving Friday afternoon leaving Monday morning. We have people doing everything. I want to find you and meet you! I am even more excited knowing that your doing the sprint too. I don't have an EN kit. All I have is the bike hat. I race in a blue and green SOAS kit. Just follow the curly haired 9 year old girl. The cow bell ringing from hell. She gets VERY excited.
If you go to the camp ground, I am in a large green and white motor home that looks like an airstream. WOOT WOOT!!!
@Jacklyn - I started EN back in '10 as a last attempt in triathlon before I just gave it up after about three years of getting slower, and slower, and then just walking IMs, HIMs, then Olys.
Since my first OS in November of 2010, I have steadily gotten faster on my "three year plan" to get fast again. Just like Jim Sumara, I saw that my sprint times were really good in comparison to the longer stuff and it fit my life better right now.
So, it is a process and it takes a while. Kim Dubord was in the Short Course and now she is out setting PRs in HIMs and Olys. Don't lose the spirit!
Hope this helps!
@Joe- Thank you for your encouragment! I know it's a process. I wish, for new people, that there was the back stories on some of our stellar team mates. Thank you for sharing yours. I really enjoyed reading it.
@Elizabeth - Jackie and I are both racing Best in the West Sprint on Saturday :-)
@Jackie - I hear you, there are a lot of high performing people around here. I see their race times and it is one large part inspiring and a small part depressing. But I try not to compare myself to others and stay focused learning from them and improving my weaknesses. I started tri in 2012 and I could barely swim 400m in the pool for my first tri, I thought I would die during my first open-water Sprint tri. But with training I got better slowly but surely. Being a better swimmer was my main goal last year as that really was limiting me from even completing. This year I wanted to improve my biking as that is where I am losing the most time. I will likely keep that focus next year while still progressing my swim and running. Who knows where I'll get to, but I am getting faster, stronger & fitter, while enjoying the process. I am moving out of the back of the pack towards the middle. So I recommend picking a few areas to focus on and taking satisfaction in the progress you can make, while being flexible to what happens along the way. Every so often take a bit of time to reflect on what you have accomplished or even attempted and give yourself a pat on the back.
The chiro says medial meniscus is inflammed. Does your book recommend same exercise for that vs the vastus medialis?
At everyone- YOU ARE THE BEST! Thank you so much for your support and kind words. Sometimes a kick in the butt is all you need to refocus and appreciate where I started and where i'm going .
@ David - How am I going to find you? I really want to meet you. Even if it's only a couple minutes. My cell number is 541-391-2505. We are having burgers, dogs and lots of fixings (beer too ssshhhh!) Saturday evening. You are more than welcome to come. We're planning on feeding a small army.
I hope you have a great race. Thank you for your back story. 
@ Elizabeth- I haven't raced with a team mate yet either. I'm really excited!!!! I just have to find out David's number so that when I pass him i'll know it. LOL.
@Jackie - I will be around and about all weekend. I am camping with my 2 kids, getting some SAU by taking them away for the weekend
). We'll be in a big red tent (hopefully pitched right next to the water). I have little green kayak. We are volunteering on Saturday at the finish and then I am on the water in my kayak on Sunday for the Oly. You may want to consider volunteering if possible, it is fun, good karma and there are perks Beer will be part of my pre and post race nutrition plan this weekend too. 
@ David- Thinking about volunteering but I have someone in every race this weekend. So after i'm done I then get to iron sherpa for several other people.
We are so excited to close down the summer with a weekend full of friends and family. Swimming, playing. My daughter is going to race Sunday. I was going to do the Oly but she wants me there for her race. So I sprint instead. 
I'll try and find something I can do to help out. Maybe just pick up garbage. Everything matters. See you this weekend.
Taper - went fine and with new job, getting workouts in before first morning meeting at 0730 meant about 0415 wak-up! But, got them in and no issues.
Race Day - total of 311 in a time trial swim start. The swim temp was a "balmy" 80 for the creek portion and 89 for the 50m pool part. Overall - place, 3rd.
T1 - went perfect. Bike shoes on bike and off we went!
Bike - first mile had a "king of the mountain" competition. I have always missed it by 1-2 sec over the last three years and although I was #1 on the bike last year, I thought I would try to win this "prime". But, I was getting passed and thanks to RnP, decided not to be "stupid" and just hold back. Bike the turn-around. I was in first and just continued to add to the lead. Following the Lead motorcycle was cool. Overall - #1 on bike.
T-2 - rolling (not flying) dismount and all went perfect.
Run - first mile, to the Triathlon Gods at 8:44/mi. This is where I usually get passed. Took my gel before the water station at mile mark, and then focused. Never got passed! I finsihed as the "first to cross" the finish line. First time ever! Overall on run #76.
Overall - about an hour after the race when they complied the results, someone that started way behind me beat me by 32 sec. So, I took second and first Masters.
Thanks to RnP, I did a lot of "smart" things that all added up to excellent execution! Work Works!!
I had an awesome race weekend. I had a good performance. Missed 3rd place in my AG by 19 seconds, but took down one of my local tri club rivals, passing him in the run. He wasn't too happy. I will write up a race report soon.
I was nice to meet you and your family Jackie. We all can't wait until next year.
@ David- It was a lovely weekend of racing and making new friends. Your children are lovely. I really enjoyed visiting with your son. He sure is a fierce racer. Just like you! Sorry to hear you missed 3rd by 19 seconds!
Looking forward to next year. We are already talking about it! FOund out last night that the camp ground we were at, that the ponds have catfish in them. Had a blast fishing too. All around a great weekend. Thank you for your kind words of encouragement at the start of out sprint. Have a great week. 